Nick Scoey - Exercise Professional

24/11/2025

In 38 days, people around the World will start creating New Years Resolutions. Approximately 80% would have failed their resolutions by February.

The period leading up to Christmas is generally the quietest, so if you are a little apprehensive about joining the gym, the best time is now.

But you do not need gym, you could just walk. Get your steps in, take control of your health early. 7000 steps daily not including the weekends equates to 161,000 steps. Great achievement.

Take control of your diet? Reduce your calories and increase your intake of vegetables prior to the festive period.

Set yourself up for success in 2026, do not wait to start in 2026. Remember a little exercise goes a long way.

What is holding you back?

21/11/2025

The Power of Social Media!

Social media can be a dark place sometimes. Influencers selling you dodgy products, people using fake pictures to sell services or just "fake news" (said in a Donald Trump accent). The misinformation on the internet can be very painful.

But I want to highlight my positive experiences on social media. I have linked in and networked on social media but four individuals have become good friends. I message them and in some cases we chat regularly on the phone. I just want to give them a big shout out!
nutritioncoaching I connected with Zak a long time ago after leaving the Army and started coaching again. A nutritional coach that I worked with in the past. Never met the guy in person but we have become good friends and chat regularly, even this morning we have a call booked.

Rowan, again like Zak I connected after the leaving the military. He himself is ex military and studying human performance optimisation, and again we chat very regularly on the phone, share ideas in terms of human performance. Again, have become good friends and when I was having a wobble with my PhD, he called and offered support. Again, never met Rowan in person.

Ali, well what can i say about her. Jeez, so she is an Army Reservist, works within the Police Force as the dietitian and fitness coach, and studying a PhD. Spinning plates more than me! Connected again when I left the military, chat now and again on social media, just an awesome person and rocking it.

Finally, connected more recently on LinkedIn. Again, someone who is in the human performance (tactical athlete) sphere. Doesn't pull and punches and says it how it is. Again, top man (no photo buddy, struggled to find one you wouldn't give me s**t about 🤣). About to step into a PhD soon.

These people display my ethics and values, just top people to have around and very supportive.

What positive experiences have you had with social media?
Connected to anyone you feel are awesome? Big then a big shout out below.

20/11/2025

What I Have Learned During My Weight Loss.

You would think as a coach I have experienced most things within the fitness industry. But this is far from the truth. In my early life, I ran most of my calories off and have generally found keeping lean easy. Unpopular truth, most young coach's do find it easy and probably cannot relate to people struggling to lose weight.

During my recent period of trying to get lean, I have found it challenging and I have learned some valuable lesson during this.

❌ The scales play with your mind.
I have seen this with many people. They step on the scales and if they have not lost weight, 🤯, they cannot handle it. As you can see with my scale screenshot, my weight has gone up and down regularly but we have a downward trend, which is what we want. Do not let it turn you upside down and lose focus. It takes time, be patient.

✅Finding a treat that fills me.
Chocolate is a small treat with high calories. It is over quicker than I have s*x (ask my wife). Galaxy chocolate approximately 8g for 44kcal. Now popcorn, this is another level. Approximately 30g of popcorn for 120 kcal and it is a good source of fibre. Winner!

❌ It is easy to become obsessive.
Weighing food is not obsessive, it is a requirement for progress. Stepping on the scales daily to see if your fart or burp and made you lose weight is obsessive. I think there is a fine line and you need to walk it carefully.

✅Unpopular truth, you will be hungry.
It is part of being in a deficit, you will feel hungry some days. You shouldn't be overly hungry or tired. If so, your deficit may be too low. Expect to be hungry some days and some days you will feel fine.

It has been a huge experience, and finding difficult allows me to understand what most people go through during weight loss.

How do or did you find weight loss?
What do you find most difficult?
What is your go to treat?

Follow for more tips and learning points during weight loss.

19/11/2025

7 Week Progress.

My progress has not been linear. My weight and body fat have fluctuated over the last 7 weeks. But that is normal, you have to expect that. Progress is not linear, be it strength, weight loss, muscle building or improving aerobic capacity.

Still a way to go but happy with the current result. from 72kg to 67kg, 22% body fat to 16% body fat.

But recently I have left tired. Not been able to train at the same intensity. It has been a graft!

"If it was that easy everyone would be doing it".

Remember, my aim is to get to 10% body fat. I would definately be happy to stay at this shape and conditioning. But I have a goal.

Remember your why, your goal when you go through a weight loss journey. Focus on this. Will it be easy? Nope but read that quote again👆

You got this people!

What stopping you?

18/11/2025

18/11/2025

It Is Not Christmas Yet!

Bah humbug. As my family with confirm, I aint a big fan of Christmas, it is all about the spending of money and not about the time with family. It is all wrong!

However, this time of year has many people just wrapping their bangers in regard to fitness and nutriton. Literally, eating mince pies in mid November, No!

Wife starts to buy Baileys and says we will put it away. 3 bottles deep before the 10th of December! No!

Stay focused, keep pushing, keep consistent and then you can let your hair down (in my case my mullet) and enjoy it with family. Then obviously cry first week of January that we have put loads of weight on (just fluid by the way).

You got this, you bunch of divs!

18/11/2025

Why Alcohol Will Limit Your Weight Loss Progress!

Firstly, I should be embarrassed of the amount of photos I have of my drinking alcohol😲

I have always be open, that I like to have a drink. But recently on my attempt to get shredded at 50, I knew I would have to limit my alcohol but I didn't eliminate it.

With our members .co.uk ,we understand that life has balance. Just we try to manage member's expectations. Have a drink by all means but do that every weekend and it will not help weight loss at all. It is probably the reason I am in this state recently and needed to have a reset!

I get an over active right hand after I have had a drink (eating, not the other thing you filthy animals). This just compounds my calorific issues.

Alcohol also limits the body's ability to uptake nutrients and micronutrients.

Finally, due to having no nutritional value, when we reduce our calorie intake to allow for alcohol at the weekend, we reducing even more quality nutrients to the body for growth and repair.

So enjoy your alcohol but acknowledge that your progress will be limited. Cutting alcohol out for short period will improve your weight loss dramatically.

Do you drink alcohol during your weight loss?

Let us know your experience with this.

13/11/2025

Been a While Since I Checked In

Remembrance Sunday was a whole lot of alcohol, remembering, reflecting and telling stories.

Weighed in Monday at 70.3kg, this was all fluid and not fat. I knew it would settle after a few days and today weighed in at 68.1kg. Letting your hair down now and again does not affect your progress in the grand scheme of things, as long as you are consistent majority of the time.

Conditioning hurt today, just tired due to the deficit. Dug in like a M**O! and wheezed like this little guy🤣.

How is your training going? How is your weight loss journey going? Remember, this time of year can be difficult, with many saying "well it is Christmas", not it is not yet! Be strong.🤣

Have a great day.

05/11/2025

Fail to Prepare, Prepare to Fail!

So 68.3kg currently still going in the right direction.

Last few days have been suboptimal, I have given myself a slap! I support the people I work with and get them not to worry about days that have been suboptimal. Focus on the future and what you can control.

I then did the opposite that I practice. Life gets in the way, work gets in the way social events etc. We need to acknowledge this. We aint stepping on stage, we are not athletes. We want to have a balance, look good, improve longevity, enjoy life but look good naked!

Be kind to yourself and understand we might have sub-optimal days.

How do you deal with sub-optimal days.

03/11/2025

My October.

Actually started taking this shredded at 50 a little more serious 😂😂.

Started weighing food! Wow that’s a pain in the arse!

Lost 4kg weighing in at 68.3kg last with 17% body fat.

Took over a new post, started the transition 😂😂😂.

Had some great times with my little princess ❤️

30/10/2025

I am going through a transition!😲

So I am currently going through the transitional period to work fully with Sanctuary. I am not going through the transition! 🤣

I will be back to normal jogging soon!