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 💪

Address

Port Melbourne, VIC

Telephone

+61478762184

Website

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

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