Nick Scoey - Exercise Professional

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Nick Scoey - Exercise Professional

💪 Founder | Human Performance & Longevity Coach
Elite Front Coaching
🧠 Biomech-informed Results-driven Inclusive
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Exercise professional with experience in professional sports and rehabilitation. Employed as an exercise professional/ physiotherapist assistant for the NHS. Postgraduate degree in Strength and Conditioning

07/05/2026

Testosterone! It declines with age, what can we do?

If you want to keep some wind in your windsock, follow these guidelines!

So firstly, I had my testosterone tested about 12-18 months ago. Mine came back and it was high, 24.1 (gansta). Now I know a lot of people have seen huge benefits of testosterone replacement therapy (TRT) but there are a few things you can do, that is suggested to keep your testosterone levels high and I think these are the mechanisms that helped me.

✅Resistance training regularly
✅Sleep - minimum of 7 hours +
✅Keeping body fat low and in normal levels
✅Abstain from smoking
✅Control your alcohol intake
✅Balanced diet

Why keep testosterone at healthy levels?

🍆Helps keep the old pe**er happy (and your partner)
🍆Helps to keep muscle on and reduce the effects of sarcopenia
🍆Better mood and cognitive function
🍆Improved bone density
🍆Better metabolic health
🍆Lower risk of frailty as we age
and so much more

All the above will help with longevity and health benefits but for men this will go to help keep your testosterone level high.

It is all about aging well.

Found this interesting, if you do not already, drop me a follow. Share for your fellow males friend to help them and be able to stand to attention later in life! 🤣

05/05/2026

Do You Miss It?

Yesterday I spoke with a few veterans at Charter Day. The common thing we discussed was "do you miss it?"

It was a great part of my life, it created me, I miss actually soldiering and miss the crack.

But, if I am honest, I have never looked back. It was my time to call it a day.

Life changes, we change, our goals change.

This is the same for our health and fitness goals. When we were younger we wanted to be jacked, perform at a high level but now as we age, we want to improve our longevity, move better, feel better and live a fulfilled life.

A veteran I spoke to yesterday, left the military and stopped conducting physical activity. In most cases this is normal. After being ran around stupidly, most people think "sod this" when they leave. But then the realisation hits them when life becomes difficult.

But just remember a little goes a long way. A walk, controlling your diet, getting better sleep, reducing your alcohol intake or drinking more water. Simple things.

If you want some support to guide you, reach out.

I look slightly different from this photo these days. I have aged...... a little 🤣

04/05/2026

Meet Reuben

Firstly, I have asked for permission to use the images and video.

Reuben is a golfer (youth athlete) he wants to improve his sport performance. We have conducted some testing prior to this session, so we know his areas to improve.

He has some good strength but we are currently improving his movement before loading him a little more. We are also trying to improve his Rate of Force development (RFD).

Today we kept the load fairly light to improve his technique of his deadlift and squat.

We are also focusing on his mobility/ flexibility, which he admitted on our first chat he needs to improve.

Reuben currently has a programme he follows both at school and at home from myself. He has daily mobility training and we are initially trying to improve his education on nutrition and how to refuel better after competitions and training.

We have one face to face session a week for specific training and skill acquisition.

Already, we can see his technique improving and his awarness of his body positioning has increased.

Cracking effort

03/05/2026

Free Health MOT Test!

I will be at the Charter Day tomorrow with RT FIT on their stand, conducting free health MOT test. We have challenges planned but if you just want to talk to the team and get to know us, pop over.

The health MOT test will involve:
✅Blood pressure test
✅Grip strength test
✅Peak flow test
✅Sit to stand/ squat test

This assessment allows a good understanding of where you currently sit and if there are any areas of concern.

Feel free to just pop over and have a chat about anything.

We are here to help.

02/05/2026

Why I Coach

This week there has been a lot of dust in the air! A lot got in my eyes 🤣😪.

I have been at RT Fit from when it opened conducting strength and conditioning. Yep I had a little time away granted. But I created a group of members who become supportive and close over my time. Some came to the Sanctuary Games to compete and enjoy doing a competition. This changed them massively. They enjoyed the buzz of an event. It made them want to do more.

This week some of them went to compete at HYROX Cardiff. They fu***ng smashed it, they have been working so hard prior to the event. I cannot explain in words how good it was to watch them finish the race and track their progress (is that dust in the air again?)

Some had huge apprehension about doing it worried they would struggle. But they didn't.

As coaches we have the ability to change people's lives, helping them to lose weight, build muscle or moving without pain. This is always great and makes me smile.

But to watch peoples faces when that start to enjoy exercise, being able to achieve what they thought might actually be impossible. This is amazing.

From being scared of picking up a barbell or needing close supervision when deadlifting, to hitting a first HYROX in a cracking time and running over the finish together.

Has it got dusty again! Open a fu***ng window please!

I received some kind messages last night and again I had to open a window! 🤣

This is why I coach and the sad thing I nearly walked away from it. And I luckily listened to the people I have worked with including this awesome group of individuals.

Again a missive well done to you all and I hope you use the next few days to rest (I doubt it for some) 🤣. See you Sunday for coffee!

01/05/2026

Ashwagandha

I do not really tell many clients what supplements to use. Creatine, protein, probiotics and in some cases maybe try some magnesium (topical). Ashwagandha I have never suggested but I have been asked on a number of occasion if it is useful. One of the lecturers at University of Chichester has looked at Ashwagandha, so I thought I would share the key information.

This recent research indicated:
- Reduced stress markers (better cortisol regulation)
- Increased perceived recovery (less fatigue, better readiness)
- Small improvement in strength and power.

In essence, it doesn't directly improve performance, it helps us handle stress better, which supports recovery and output.

Before you use this supplement, consider this:
- It’s an adaptogen, not a stimulant → effects are subtle
- Works best during high stress / high training load
- Benefits may plateau → consider cycling or targeted use (also there is little research for the long use of this supplement)
- Quality matters → choose standardised extracts (KSM-66)

It won’t fix poor sleep, bad programming, or nutrition, you still need to nail the basics but this goes for all supplements, it supplements our routine, nutrition and training.

Bottom line? Ashwagandha won't make you stronger overnight. But it can help you recover when you are in high stressful periods of your training. This could be accumulation phase, sometimes when you are overreaching too much and maybe just a lot of external stress that is not normal (family or work). Use it when you need it.

Do you use ashwagandha? What is your thoughts?

30/04/2026

I Haven't Trained for Three Days!

Life becomes priority and that is normal. Don't stress.

For the last three days I took a break from training and
enjoyed the break. I caught up wth people, collected
some data in the lab, chatted with my supervisors and
caught up with friends. It was a great three days.

Back to normality today, training and I felt it! 🤣 But
again thats normal.

Remember when life is becomes a stress, focus on
that, no need adding more stress of life and then
leading to burnout. It just isn't worth it.

Most of us exercise for the health and well-being
benefits, not to earn money. So a few day or weeks off
to get things organised or focus on work, is ok.

Let me know your thoughts in the comments.

29/04/2026

ECR - University of Chichester

So yesterday I presented at the Earl Careers Researcher conference at University of Chichester. It was a great little conference with some great presentations. I have to actually ditch the short, baseball cap and wild trainers!

I covered AI in research and how I utilised it during my recent studies. It helped me create scripts, find and rectify problems. I also gave an overview of my first study using wearable technology.

Sam Cains presented his PhD, investigating mental health in high performing young golfers. A very interesting area.

did a superb three minute presentation on ashwagandha and it got me some food for thought. I will share her recent research around this supplement which some will find very interesting. To be fair, every time I hear her present, she really gets me thinking about nutrition in such a different way.

I also managed to collect some data in the lab to conduct a proof of concept for the calibration model I have created for the IMU to measure tibial accelerations. I also managed to collect some data on my own IMUs to start producing a calibration model for future use.

A great three days, it is always a long journey down to Chichester but once I get there I really do not want to leave. Great environment.

28/04/2026

Client Focus

Firstly I cannot take all the glory for Ben's progress as he has also worked with the legend that is working closely with him for his HYROX.

But I wanted to look deeper at Ben's achievements at the age of 49. Ben had a little break from exercise and started again recently. But he has extensive experience as a cyclist. He completed a HYROX back in January with his son but more recently he completed his second HYROX with Jack and getting a time of 102:23, a great achievement.

But what made him perform so well?

Structural adaptation creates long term changes that generally doesn't regress. These are cardiac remodelling which increases heart size, stroke volume and lower resting heart rate. We also see capillary density as well, which is generally stable.

Things that regress but can be retrained:

❌Number and size of mitochondria - responsible for aerobic energy production
❌Oxidative enzymes - responsible for how efficient you produce ATP (energy)
❌Blood changes (plasma volume) - responsible for carrying oxygen around the body.

These things can be increased with regular exercise again, supporting someone's chronic adaptations to exercise. This is why Ben performed so well once he started to exercise again.

This is why I would love to see more kids conducting exercise at a younger age. I always advise younger adult wishing to join the military to start exercises early. Do not leave it six weeks prior to testing or starting training and hope you are going to breeze it. Start early!

Ben had got Cardiff HYROX this week and for sh*ts and giggles doing it twice!

Good luck to him and the team from RT Fitness who are competing this week. Enjoy the moment!

27/04/2026

Train Like An Athlete

Athlete majority of the times genetically gifted. But they still work hard to be that 1-2% better than their competitors. They do not leave it to chance.

They have specific goals, dates, events and outcomes.

They have session goals or outcomes. For example, improve rate of force development, improve strength, increase critical velocity......

They conduct testing, tracking and monitoring. Tangible data and feedback to measure success.

Maximising recovery, hitting the basics of sleep, protein, deloads, easing off and having rest days. Minimising the risk of injury and burnout.

Processes over motivation. Having daily habits and processes to keep them focused. Motivation can come and go.

Training like an athlete isn't about high intensity or large volumes. It is about applying stress correctly to the body and allowing it to adapt. This is smart training

Want to train like an athlete?

DM 'ATHLETE' and let's chat about some solutions.

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