DOSE Fitness

Hi there my name's Scott, your personal trainer and owner of DOSE Fitness. I specialise in body transformation, strength and conditioning and weight loss.

03/08/2023

Client transformation!

“Today I feel stronger than I have ever been, thanks - great to see the results when you put in the hard work”

Incredible progress from long term client

One of the hardest working clients I have.

Super positive can do mindset.
Never complains and just gets it done.
Trains consistently and has overcome some speed bumps including various illnesses but Jase hasn’t let it stop him !👊

Getting strong and lean!
Congrats

DM for Coaching 💬
1-1, 2-1 & Online!

27/10/2021

OUT OF LOCKDOWN PT! 💪

Join the squad and start to transform your lifestyle, body and mind post lockdown.

Maybe you have fallen into bad habits?
Maybe you have gained a bit of lockdown weight?
Maybe you are sick of feeling sorry for yourself and want to take action?

We are back in action post lockdown and there is no time like the present.

Forgot all those bu****it excuses about work/family/time/money.
Im sorry to say, if you continue to have this fixed mindset you will not see success. Sometimes we need a bit of tough love.

After the 2 years we’ve had its time to put things In perspective and focus on whats REALLY important to you. IMAGINE if you started 2 years or even 6 months ago! 🙀

I have had many clients gain incredible results during lockdown with the right mindset, consistency and commitment. Im so PROUD OF ALL OF YOU who have taken the leap and are reaping the rewards.
Imagine what YOU can do now you don’t have the excuse of the gyms being closed!

Give me some of your time, energy and effort and I promise I will put my ALL into helping you achieve your goal.

DM me ‘LETS GO’ and I will send you an invite to my fitness app, information pack with tonnes of freebies and consult form to see if we are a good fit 😀
Not tomorrow, NOW.

21/09/2021

😏 Tough love coming at you. 😘

Thai is all the proof you need that consistency without a gym can still get great results.

Focus on resistance training with what you have.
Adapt your environment. Make it a healthy household.
High protein diet
Calorie control
Perseverance
Patient pants

Stop using the gyms being shut as an excuse to self sabotage. You deserve better than that.

You could be where you want to be RIGHT NOW if you stop with the bu****it excuses.

If you need help creating a new routine to get some structure. Drop me a message!

Drop me a comment ✉️
Like if this helped❤️
Share to a friend in need.💬

Save for reference.📲
DM me for PT enquiries.

20/09/2021

HOW TO USE MYFITNESSPAL 📲🥗🍔

How to track calories.
Here’s one for all my new clients, but I’m sure the rest of you will find it useful.

When trying to achieve any aesthetic goal,
Muscle gain or weight loss.
Calories are the most important factor.

You don’t NEED to track calories, but if you’re not assessing your guessing, and a calorie tracking app tells you if are staying on track with your targets. As long as you’re honest, only cheating yourself 🤣

Need help working out your calories based on your goal?
Drop me a comment ✉️
Like if this helped❤️
Share to a friend in need.💬

Save for reference.📲
DM me for PT enquiries.

16/09/2021

How to not lose all your gains in lockdown! 💪😩💪

And hopefully build some too.

Let’s assume you are still working out somewhat. If you aren’t, that’s ok. Maybe check my last post about how to get back on track!

If you currently feel lost and are just going through the motions with random workouts, you’ve come to the right place!

Firstly, to maintain muscle is a lot easier than building. If you just keep a steady routine with a high protein diet without pushing too hard you can still preserve your hard earned slabs of 🥩

However if you want to still BUILD, it is certainly possible with the right attitude and consistency..

1️⃣ High protein
2️⃣ Strength Training
3️⃣ Progressive Overload
4️⃣ Altering Training Stimulus
5️⃣ Have a programme!

Info in slides

Drop me a comment ✉️
Like if this helped❤️
Share to a friend in need.💬

Save for reference.📲
DM me for PT enquiries.

13/09/2021

Feel sh*tty on a Monday?
Bloated?
Lethargic?
Heavy?

Stop panicking, essentially its water weight and food retained from the weekend.

IT
IS
NOT
FAT

Weight and fat are two different things.

As long as you get into a normal routine on Monday. It is very likely by Wed-Friday your current’ standard weight’ will go back to normal.

It’s important to not have a F**k it approach and sack off your whole fitness journey based on one ‘bad’ meal or night out.
Stop being a p***y. Get back on track and you’ll be fine.

-Don’t compare yourself to others, be better than YOU were yesterday.
-Have an 80/20 approach and let yourself be flexible.
-Be kind to yourself, it's ok to have a minor setback. Self sabotage won’t do you any favours.
-Have a set routine from Monday.
Be proactive not reactive. Premeditate your workout, meals, steps.
SMASH IT!

◀️(SWIPE LEFT) for the do’s and dont’s.

Happy Monday 💪

11/09/2021

This is a little late.

In my late teens I felt suffocated with my thoughts. I had severe anxiety/depression, self-loathing & zero confidence.Going anywhere seemed exhausting.
Friends and family around me wouldn’t have known. Just thought I was being quiet or antisocial.
The concept of ‘mental health’ didn’t seem to be a thing back then. I felt isolated and that the world was against me. I have a great family but I didn’t feel like I could even tell them.
The thought, ‘why and how can this be happening to me’ often crept up in my head.
Some days I’d hardly leave my room until 1am where I’d have a burst of energy and go for a run with no one around.
I’d then sit at the top of the hill with a view of the village and contemplate what this is all for. What’s the point. No one would care etc.

Getting into exercise saved me. Like most teenagers I went to get huge, to build more confidence. Back then I had no idea that I was using it as therapy, and for that hour, to feel some sense of pride and accomplishment meant a lot. Fast forward 15 years and it’s my vice, and now career. It’s helped me develop. It’s why I’m passionate about helping others get there.

At 18 I thought, I need help. I went to a local GP and they gave me some pills.
I took them for 3 weeks and then thought, F**k this, I need to change my surroundings not take my life.

Eventually, this took me traveling and it’s the best thing I’ve ever done. I’ve done a fair bit since.
My eyes opened up to new people, new places, new experiences. I realized the world isn’t as grim as I thought, but my perception of it was.

I realized I was in control of how I feel & what to do about it. I still have bad days but I am so PROACTIVE with my mental health, not reactive. I keep it at bay. I practice habits daily to make me feel good. I keep busy. I keep active. I distract myself from my thoughts basically 🤣.

9 years on and I’m in Oz. Great life(lockdown excepted), great career and freedom within it, great friends, and most importantly Ruby, you’ve saved me in more ways than you could know. Happy Anniversary 🥰 family at home I miss you dearly.
That’s my sorry what’s yours?
Let me know in the dm’s for a chat.

10/09/2021

I have this conversation all to often with new clients.

How they have been on 1200 calories a day meal plans in the past. It often creates a bad relationship with food, they dread the thought of dieting, and feel guilty if they don’t stick to it. All the while, feeling sh*te.

Less energy- Less steps/workouts
Less libido
High stress

Whats important to understand is everyone is different, we all have different calorie requirements based on our height, weight &age (BMR) and other factors such as activity level/job/lifestyle and goal.

Now although aggressive calories deficits CAN work short term, for the general population it is very hard to adhere to.

More often than not they won’t stick to it, or become a weekend warrior because they are so overly restricted. It is even harder for females at their time of the month.

So whats the point?!

-
Now meal prep services are great for convenience and tracking what you’re eating. I use for most of my meals.
But we all have a specific calorie target so you cannot take their plans as gospel.

Instead utilise those services for certain meals and make up the other calories/macros with other meals/snacks.
-
SUMMARY
-
1️⃣Meal prepping or not, find your calorie maintenance. (Ask help if needed) stay on that for 3-4 weeks.

2️⃣Reduce that amount (Create deficit by 10-15%) This is sustainable and easier to stick to LONG TERM. If not losing fat, increase slightly to 20-25%. Factor that in when investing in meal prep services.

3️⃣Consume the foods you love in moderation.

4️⃣ Increase energy output over time to tip energy balance in your favour.

Can you relate to this?

Drop me a comment ✉️
Like if this helped❤️
Share to a friend in need.💬

Save for reference.📲
DM me for PT enquiries.

Address

Port Melbourne, VIC

Telephone

+61478762184

Website

https://www.trainerize.me/profile/dosefitness/Scott.Shepherd

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