Scott Beaman PT

Scott Beaman PT Online coaching/personal training. Lose weight, get toned or build muscle! Call me today to achieve results tomorrow. Looking to get fit?

Stuck in a routine where you no longer see results? Striving for a healthier lifestyle? You will never know how good you can be if you take a step backwards. Contact me on:
E: [email protected]
T: 07526548695
Or send me a message on here!

Another amazing transformation from my client Also another result that comes from consistency and hard work. Kim always...
19/01/2022

Another amazing transformation from my client

Also another result that comes from consistency and hard work. Kim always turns up to check ins and always gets the workouts done even when she doesn’t feellike doing them.

Kim, who has her own gym at home, came to me last summer wanting to lose weight for her wedding in November 2021.

After losing a total of 11kg for her wedding, she has now set herself a new goal for the new year.

Still sticking to her home workouts, as this fits well with her work schedule and lifestyle, Kim now isn’t focused so much on on the scales but more on how she looks and feels.

We decided to keep to 3 workouts a week but increase the repetitions to achieve a more toned look.

Her calorie intake has been reduced slightly due to the weight Kim has lost in order to keep her in a deficit.

We will continue to review Kims workouts and calorie intake as she gets closer to her new goals.

I’m so proud of the work that Kim continues to put in, it shows how much can be achieved with the right mindset and support.

Message me if you’d like to chat about how I can help you to get results like this

What is BMR?How do we calculate it?Basal metabolic rate is the amount of energy expended while at rest.Let’s break it do...
18/01/2022

What is BMR?

How do we calculate it?

Basal metabolic rate is the amount of energy expended while at rest.

Let’s break it down.

If you laid in bed and the only thing you did was breathe, you would still be burning calories.

We can find out how many that is by calculating our BMR.

If you’re looking to build muscle, lose weight or maintain weight, then I would highly recommend calculating your BMR.

You’ll see various options on the internet for these.

I would personally do a few so you can get an average amount of calories.

When a client signs up, this is one of the first things that I calculate for them.

It gives me a great indication on how many calories they should be consuming based on their goals.

Something that gets overlooked massively by gym goers, but in my opinion, it’s one of the most important things to calculate if you’re wanting to reach your goals.

Do you think you’re in a calorie deficit?Have you been the same weight for a while now?This is something very simple to ...
17/01/2022

Do you think you’re in a calorie deficit?

Have you been the same weight for a while now?

This is something very simple to check and possibly change.

So weeks or even months ago, you calculated your macros for a goal to lose weight by a 1lb or maybe 2lb a week.

The calculator gave you precise number of grams of what you should be consuming for carbs, fats and protein.

First week you lost a pound, second week you lost 2lb, everything is going along smoothly.

Until months later you’re now stuck on the same number you have been for a number of weeks.

This is why...

Doesn’t matter what weight you start at, there will always come a time where the calories that you consume on a daily basis will end up to be in the maintenance zone.

Let me explain.

Let’s say you were 90kg when you initially did your first calculations, and let’s say the end of,
Week 1 you were 89.3kg
Week 2 you were 88.5kg
Week 3 you were 87.4kg

Until you got to week 7 or 8 and you were stuck on around 84.5kg.

You’ve got to remember that the macros you got results back from was based on you being 90kg.

90kg losing weight = 84.5kg maintaining

They will probably be the same amount of calories.

If you still want to lose that pound a week, then re do your calculations but base it on your current weight, you will then be eating slightly less.

Are you new to the gym this year?Were you given a very brief induction on where the equipment is, how to start a treadmi...
12/01/2022

Are you new to the gym this year?

Were you given a very brief induction on where the equipment is, how to start a treadmill and what each machine does for which muscle group?

If you came away from your induction thinking you’re still unsure whether your technique is correct or not, you have a few options.

1. Ask the instructor to give you a better induction showing you exactly the correct form/technique on each exercise.

2. Go with a friend who is experienced at the gym and knows right from wrong.

3. Book a personal training session in with myself. I will show you the basic exercises with free weights and how to use the correct techniques.

4. Jump on to my online team, where clients have access to me 7 days a week and direct video links to my YouTube channel where you’ll find videos of me performing each exercise.

I’ve had clients who have never stepped into a gym before, now completing 5 workouts a week by themselves.

Contact me if option 3 or 4 does sound something you’re interested in. There’s no pressure to book anything, we can have a chat and find out what’s right for you

Are you sore from hitting the gym over the last week?Delayed Onset Muscle Soreness can’t really be avoided if you sudden...
11/01/2022

Are you sore from hitting the gym over the last week?

Delayed Onset Muscle Soreness can’t really be avoided if you suddenly change the way you exercise... especially if you’ve been away from the gym for a while.

It is important not only to train well but to recover well too.

Here are a few tips which should help

➖Make sure you are drinking plenty of water, not only during your workout but after too, to replenish those tired muscles.

➖ Eat healthily to refuel, ideally high quality protein and carbs

➖Rest, take it easy for a while to allow your body to recover

➖Sleep, get an early night

➖ Stretch it out, spend even just a few minutes stretching, it really helps

➖Active recovery is good too, take a walk or a gentle bike ride

➖ Get a treatment, massage, cupping therapy and acupuncture all help to relieve aching muscles


This is what sheer hard work and determination can do for you.These are almost unbelievable results from my client Sara...
10/01/2022

This is what sheer hard work and determination can do for you.

These are almost unbelievable results from my client

Sara has now lost a total of 13kg since she started working with me back in the summer.

Having never stepped into a gym before, Sara has been completing the home workouts I set for her 3 times a week.

We have been decreasing calories month by month in line with the decrease in her bodyweight.

Sara was surprised by how high her calorie allowance was at first. I explained having them set too low would be a massive shock to the body and although she would see a drop in weight quite quickly, it wouldn’t be sustainable.

She would have been craving those extra calories which would possibly have led to eating the wrong choices.

Instead, still keeping in a calorie deficit, we gradually decreased the calories month by month.

There have been some bumps in the road along the way as well.

Sara picked up, and still has, an ongoing a hip injury.

Instead of taking time off, we adapted and removed lower body workouts for a period of time, added an extra upper body workout and made a slight reduction in calories.

But what has been the biggest contributing factor to Sara’s progress is consistency.

Every week she checks in, updating bodyweight, ticking off exercise by exercise, booking in 1-1 calls.

If you go into this half hearted, then you will get 50% results.

Having support every step of the way can make a huge difference to your chance of success too.

Make your New Years resolution into long term, sustainable, lifestyle choices. Drop me a message for a chat to find out how you can get results like Sara!

First week of your program done for the new year? Or have you still got a workout to fit in on the weekend?How are you f...
07/01/2022

First week of your program done for the new year?

Or have you still got a workout to fit in on the weekend?

How are you feeling?

Has your mood has increased? Are you feeling good about yourself for completing your first week?

Just remember this feeling.

As there will be struggles along the way where motivation is low.

Just remember how it felt to complete your first workout of the program.

There’s a reason why you started this.

So don’t let there be a reason to stop.

Drop me a message if you need any help with your program at any time, it could be just the motivation you need to continue

Are you starting a program to only stop it after a couple of weeks because you don’t think you’re getting anywhere?Why i...
06/01/2022

Are you starting a program to only stop it after a couple of weeks because you don’t think you’re getting anywhere?

Why is this?

People get bored when they don’t see quick results.

So how do you keep motivated to finish the program?

Log every exercise, set, rep and weight that you do.

Yes it can be tedious but there’s no better way to visualise the progress you are making.

Without doing it, it just becomes a guessing game.

People often feel self conscious or think they will be criticised for bringing their log book into the gym.

Personally I’m all for it. In my opinion these are the people who are more committed and focused on what and when they want to achieve their goals.

Tracking progress week by week, day by day, workout by workout will get you from A to B a lot quicker.

DM me for more info about programs and how to stay motivated

Day 3 of your new program, how are you finding it? Are you craving your favourite foods yet? Or have you given in?Let’s ...
05/01/2022

Day 3 of your new program, how are you finding it?

Are you craving your favourite foods yet? Or have you given in?

Let’s face it, we ate what we wanted over Christmas and so we should, it only comes round once a year.

But now the problem is you try and eliminate every ‘cheat’ food possible.

I only see very few succeed with this method over a long period of time, so it can be done.

However the vast majority crave the sugar too much and give in, then feel guilty. It’s too hard to give it all up at once.

What I encourage all of my clients to do, especially my new ones who jump in on the new year is to, first and foremost, nail the calorie counting.

Whether this be deficient, maintenance or surplus, tracking is vital to see exactly where you are.

At the end of the day, we all know which foods are healthy and which are not.

We all know we’re not going to look at our best or feel our best if our nutrition is poor.

We know we should be consuming lean protein sources, healthy fats, carbohydrates and plenty of fruits and veg.

However we do not need to eliminate all of our ‘bad’ foods completely, only limit them.

So if you have set aside Saturdays to have a ‘cheat meal’ then you can and you shouldn’t feel guilty.

This is where the importance of calorie counting is key.

If you know how many calories you should be consuming in a week and divide them by 7 you know how many you need each day.

However, you don’t necessarily need to divide them equally, you could save 100 cal a day from your daily total for 6 days then add the saved 600 to your ‘cheat day’.

Tracking calories can also show you where you are using ‘empty calories’. These are calories which give you little or no nutrition. Smart swaps here will ensure you are getting more nutritional benefit from the calories you are consuming.

Ultimately, tracking your calories, carefully and accurately, will give you all the information you need to succeed with your weight loss goals.

Drop me a message if you’d like to chat further

Following on from my post yesterday about how people are often reluctant to start something due to the fear of failure.O...
04/01/2022

Following on from my post yesterday about how people are often reluctant to start something due to the fear of failure.

One reason for this could be a lack of structure.

Especially when it comes to a program for the gym.

We have all been there…the times where there is no plan in place, we go to the gym and just ‘wing’ it.

But this isn’t going get you the results that you want.

With no plan in place it’s easy to get lost while you are at the gym, you maybe do a few exercises with enthusiasm but then you procrastinate, you’re unsure of what to do next. You wonder if you should do a full body workout or concentrate on a certain body part…or maybe work 2 together? But which goes with what?

You finish up and tell yourself that at least you’ve done it and tick it off the list but what do you do next time? Same again?

It’s so much easier when you have a plan to follow.

With my online coaching, my clients get entirely personalised programs from the number of sets and repetitions to the weights I expect them to be lifting.

These are updated on a weekly basis, with daily check ins included.

On top of the workouts, nutrition is also included. I will set your calories for you depending on the goal you wish to achieve.

If you’re an experienced gym user and this sounds like something for you, then please feel free to get in touch.

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