Nick Scott Performance Coach

22/11/2024

I have an admission…

I just cut 6,479 words from my upcoming book. Something just didn’t feel right.

I had dedicated an entire section to mindset. But it didn’t feel like my voice. It was packed full of strategies. But none of them were my own.

So instead of sending the final edits to the printers I took the decision to cut 10% of this book.

Rather than delete it, it’s yours for free. Would be a shame for it to go to waste.

If you sign up at intelligentshedder.com I’ll send you the cut section.

Not only this but I’ll send you the audiobook for free AND send you a link to buy the book for £1 48 hours before it’s released.

Plus I’ll send you all the tools I use to coach my best clients.

Aaand… as this cut section is based on my 6 favourite mindset books I’ll pick one person at random to send a copy of each book (as well as a copy of my book).

Just sign up at intelligentshedder.com and share this post.

(Puppy doesn’t come with the books)

31/10/2024

BIG News!

I’m thrilled to announce that my book, The Intelligent Shedder, will officially be released on 1st December!

This isn’t just another fitness book—it's a complete guide for men who want to improve their physique, mindset, and overall health with straightforward, actionable strategies to get results in the top 4%.

This has been a long journey and I need your help to get over the finish line with no marketing budget.

Please share this post as much as you can. Then;

Message me directly to reserve your copy and, as a thank you, you'll also receive:

🎧 The audiobook version
📒 Loads of bonus material to help you reach your goals faster.
🤝 Accountability from me for your training as long as you need (I promise).

Whether you’re just starting out or looking to take your results to the next level, The Intelligent Shedder has everything you need to transform your body and mind.

Mark your calendars for 1st December, spread the word, and DM me to secure your copy and your exclusive bonuses! Thank you!

Message me for a pre-sale copy, the audiobook version for free, a loads of free bonuses and accountability coaching from me.

20/06/2024

When a measure becomes a target it ceases to be a good measure. Charles Goodheart

I first learned this from Rory Sutherland who used the example of hospital admissions. If admissions must be processed within a set number of hours, nurses keep patients waiting in the ambulance rather than the waiting room so they can hit their target.

Are we all guilty of doing this?

We set a goal so we must have a way to measure that goal. But the measure becomes the target and we lose sight of the initial goal. Which in the above scenario would be improved service.

In health we weigh ourselves. But we start chasing weight as a target. From skipping bad days to forcing bowl movements to make the scales go down.

(Yes I had a client make me wait to do skinfold measurements, where you measure the thickness of the skin, until he’d managed to force a number 2).

At work we chase targets and it can change our behaviour for the worst.

Instead of focusing on KPIs focus on KLIs, Key Leading Indicators.

KLIs: what are the actions or behaviours that precede our measure of success.

Measure the good stuff that causes what we want to happen.

Want to get healthy with me in July? And I mean alongside me not just another program? Then comment below

19/06/2024

I track my weight the same way I track my sales, and here’s why you should too…

Any metric you track that is unstable, meaning it fluctuates, is hard to see a linear trend.

Better? Worse? Who knows! Usually you can’t tell for a while or you can’t see the wood for the trees.

Mistaking big dips or rises as false positives.

I take a 7 day trailing average.

I first saw this in a business book (CEO Tools) not long ago.

Any seasonality is flatteneded out by a constant average that trails behind the current day, week or month.

I realised I’d been using this with clients for years without knowing it was a thing.

You take your ‘current weight’ as the average of the last 7 days. Then tomorrow when you update it the oldest day drops off and gets replaced.

It means a 1 pound increase or drop in 24 hours is spread across as 65g per day.

Not worth worrying about.

Doesn’t have to be 7 days, can be 10, 14, 28, a month or more. It depends how much you want to stabilise what you’re measuring and how agile you want to be able to react.

Want to learn everything I’ve learned over 15 years of coaching ? Comment below.

18/06/2024

I’ve been obsessed with training for 20 years.

I’ve been a coach for 15.

I have been fortunate enough to have worked with thousands of people right up to international athletes in several sports.

My interests have changed over the years but they’ve always come back to personal improvement both physically and mentally.

I’ve been told many times to write a book. To share my experiences of training.

So I’ve done it. I’ve collected all the tools, I’ve drafted it and I’ve streamlined it and it’s 95% finished.

But it feels like there’s something missing in it. And to find what that is I need to teach the concepts in it to someone.

So if you want to test it out and will commit at least one month then comment below.

If there’s no interest in my 20 years of wisdom then it’ll stay on my computer.

22/01/2024

This morning was my first weights session in over a year.

Training in and of itself has never been about enjoyment for me.

The enjoyment has come from the craft, skill and challenge that is honed with training.

If I can’t focus then I can’t train.

And the last 12 months have been the worst for focus.

But the pain of not doing it became greater than the pain of doing it.

The weights were far from impressive.

Muscles are very unbalanced.

And I got cramp within minutes.

The goals was to do one set of each exercise and do a second if I felt like it. (Session attached)

That really is baby steps for me.

I didn’t care if it took 3 minutes or 3 hours.

Funny how gym sessions always seem to last one hour.

What gave the initial spark to train again was seeing an old holiday photo when I was at my happiest with my physique.

Not because of how I ‘looked’ but what it took to get there.

My goal this year is to have a body that ‘I’ feel happy walking around with.

Where someone might strike up a conversation about training.

I’m going to measure this by how happy I feel but I’m a numbers guy.

So I’m using FFMI; fat free mass index.

Basically what would my BMI be if I had 0% body fat.

I have 21kg of lean weight per square metre of height. I want to be 25.

Most importantly I want it to look like I started lifting weights 20 years ago and I haven’t forgotten everything!

I’ve written a draft of a book that’s 90% there and I want to pass on my 20 years of experience.

I’m looking for one man to be my accountability partner.

To keep me going when motivation wanes.

If you want to join me on this journey, because you’ve recently been through the ringer and let your fitness slide then drop me a message.

In exchange I’ll teach you everything I know.

29/09/2023

What is a habit?

Merriam-Webster:

a. a settled tendency or usual manner of behavior

b. an acquired mode of behavior that has become nearly or completely involuntary

For me, it is, a behaviour that through repetition has become less voluntary to spare cognitive function.

That's why you could probably recite your 3x table whilst catching a ball.

But a child who is learning either cannot do both.

It's why you allow your mind to wander whilst you brush your teeth...or drive.

If it took the same cognitive capacity to do a task the 1,000th time as it does the 1st time we'd get nothing done.

A habit has 3 parts (MIT study 1999):

The Cue

The Response (This is the 'habit')

The Reward

The reward is usually 'more pleasure' or 'less/avoidance' of pain.

Eating a cookie will save you from starvation but that's not why you chose it.

Getting a handle on habits is the first step I take working with coaching clients.

09/08/2023

Scientists: "When it comes to activity the rule is very much the more the better (up to an upper limit of 20,000 steps per day). In fact every 1,000 steps above 3,900 reduces risk of all-cause mortality by 15% increments".

BBC: "You don't need to do 10,000 steps"

09/08/2023

Stop using exercise as a quick fix to shift a few pounds.

You know how to use exercise to lose weight, surely the methods you use to lose the first pound would also work to get you in great shape, so why doesn’t it?

You may think you have it cracked and you know what successful fat loss is, but if that’s the case why do 80% of men have to repeat the same process every year?

That’s why I’ve written an article outlining the 5 golden rules of getting in great shape once and for all.

https://nickscott.coach/guide

And I’ve attached a free program which will be a catalyst to a healthier lifestyle that extends beyond the first few weeks of any program you’ve tried before, you can run this program again and again when things get a little bit out of balance rather than waiting until you fitness gets so bad you need an intervention again.

I’ve helped many hundreds of men not only get in shape but to stay in shape for years. Achieving more in their 40s than they did in the last 20 years of trying.

I’m giving you all the knowledge you need to get started for free, if you want more there’s a way you can take as much as you like for zero cost.

Here’s what I want to do for you, read the article, if it resonates with where you want to be then put your email address in to get the program plus much more for no commitment. I’ll even jump on a call for free to help get you started.

Let me know in the comments if you’ve done it so I can check the emails are going out .

https://nickscott.coach/guide

💪

THE FIVE GOLDEN RULES TO Get to 10% Body fat even if you’ve never gotten below 20% before. Discover the ultimate blueprint to reaching the top 1% of fittest guys at any age. I get it… You can lose a stone on your own. You stop eating crap, do a little more exercise and the … Free Transformatio...

25/07/2023

🎯 Ready for a Transformation Like Never Before? 🏋️‍♀️💪

🔥 With My Coaching, You Get:

📌 Sleep Guide from the US Military for Optimal Rest 😴

📌 Back and Shoulder Care Guide Used by Olympic Athletes 🏅

📌 Personalized Personality Screen for Smooth Progress 🚀

📌 Stress-Free Grocery Shopping Together 🛒

📌 Convenience: I'll Handle Your Supplements for 90 Days! 💊

📌 Step-by-Step Easy-to-Follow Plan for Guaranteed Results 📝

📌 In-Person Coaching in a Fully Equipped Private Studio 🏋️‍♂️

📌 Weekly Body Composition Check: Transforming 20+% to