SCX Fitness
SCX Fitness is a Dunfermline based private gym specialising in Small Group PT, 1-2-1 PT & bootcamp.
Happy Fatherโs Day to the amazing dads out there. We see you working your arse off to be the best version of you for your children.
Keep it going! They are watching and taking notice ๐ช๐ผ
If you canโt motivate yourself to do it for you; then do it for them.
Stephen ๐
Should you sign up to training with a coach or a club?๐ค
It's the question everyone asks themself when thinking of making a change with their health and fitness.
At SCX we understand that it can benefit everyone in different ways no matter what your goal is. โก๏ธ
Some of the main benefits are:
๐ฏThe sessions are planned for you so you don't have to worry about what you will do or if you are doing the right thing.
๐ฏYou have someone there to guide you through the workout and help you decide on the appropriate weight to lift and to push you to work your hardest.
๐ฏSomeone is there to give you the support you need to keep you focused on your goals in and outwith the gym.
Coaches are there to be your guide, cheerleader and motivator! ๐
You only get out what you put in ๐ฏ
You can't expect to breeze on by and get amazing fitness results. Everyone that has achieved results MADE it possible because they put in the time, planned, prepped and tracked, showed up and gave it their everything.
Results are possible. There's no doubt about it. But you have to be ready to take control and TAKE CHARGE to make sure it happens. ๐
Work hard. Stay focused. Find success.
Only you can
Recovery is one of the most important aspects of training that is often forgotten or under estimated ๐งโโ๏ธ๐ง
Our body works hard to repair damaged muscles created by resistance training. This is due to micro tears in the muscle caused by the exertion. As the muscles repair, more muscle grows over these tears resulting in increased muscle mass.
If we don't help our bodies in the recovery stage, this can leads to tight muscles, less mobile joints, less efficient moving in your future training sessions and longer DOMS (if you know you know ๐ฌ ).
Recovery can come in many different forms:
๐ดโโ๏ธ`Light cardio such as walking, jogging or cycling which increases blood flow to the damaged muscles.
๐คธ Stretching. This can be done in the comfort of your own home, watching your favourite show on Netflix ๐.
๐ง Taking part in a recovery specific session or yoga. These are great ways to be shown the proper stretches.
๐งFoam rolling, using a massage gun or going for a massage.
It's all about keeping the body moving, functional and comfortable.
What are your favourite recovery activities?
STOP HESITATING AND PUT YOURSELF FIRST
โก๏ธ https://getfit-scxfitness.com/kickstart โฌ
๏ธ Female
โก๏ธ https://getfit-scxfitness.com/kickstartm โฌ
๏ธ Male
Imagine making 2024 the year where you transform your fitness, confidence and lifeโฆ
In 6 weeks or less we will help you:
โ
Tone up your body - Tighten those loose areas
โ
Improve your energy - Get that spring in your step back and stop feeling exhausted
โ
Feel more confident - Feel happy with your self-image and who you see in the mirror
โ
Transform your body and life in 2024 - See how other aspects of your life will improve alongside your health and fitness!
Click on the link below for more info or DM now with the word โTransformationโ
โก๏ธ https://getfit-scxfitness.com/kickstart โฌ
๏ธ Female
โก๏ธ https://getfit-scxfitness.com/kickstartm โฌ
๏ธ Male
This time of the year is always busy for us so spaces are limited. Secure your place to create a better life for yourself today!
๐ด๓ ง๓ ข๓ ณ๓ ฃ๓ ด๓ ฟ
๐CLIENT TRANSFORMATION ๐
Check this out ๐๐๐๐
Robyn has been coming to sessions consistently. She has been focused on her goals and with an upcoming holiday we worked together to give her the extra push she needed to get where she wanted to be!
Hereโs what she has to sayโฆ
โBefore SCX I hated anything to do with fitness as I had no confidence and no idea how to achieve my goals. Now I am achieving goals I never thought I would be able to, my confidence has grown in and out of the gym and my mental health has improved massively๐โ
We are so amazed at the effort she has put in to improve her health mentally and physically and she continues to impressive everyday in sessions!
Well done Robyn we are so proud of youโญ๏ธ
Why train alone when you can train with friends ๐ซ
Personal training in general is beneficial for everyone, no matter your fitness level.
You get:
๐ชGuided workouts to help you hit your goals
๐ชAdvice with fitness/lifestyle and nutritional support
๐ชAccountability too help you keep progressing
But imagine all of these benefits with the added bonuses of:
๐Sharing tips, tricks and recipe ideas with a community on the same journey as you
๐Sharing your wins and getting an extra motivation boost from others
๐Making friends and and joining a group where everyone is looking to make positive lifestyle changes!
Who you surround yourself with can help change your mindset and focus.
Choose positivity and support and that is what you will get ๐
Progressive Overload ๐๏ธโโ๏ธ
What is it? How do you use it? Why is it so beneficial?
It is a tool that is used to adapt your workouts while training to help you continue to improve ๐.
We use it with our members as we see them getting fitting and stronger and we want their progress to continue!
Starting to train is great but we know that is just one part of it. We are here as trainers to give you the space, tools and knowledge to help you hit your goals ๐ฅ
Excellent Sunday Hyrox session.
Team smashed out a great session - working through all elements of the Hyrox Competition. ๐ช๐ผ
๐๐ผ๐ผ๐ฑ ๐ฑ๐ฎ๐๐ ๐ฎ๐ป๐ฑ ๐๐ฎ๐ฑ ๐ฑ๐ฎ๐๐
A month ago I was buzzing after completing my first Hyrox Event. Fitness levels as good as they have been since I was at Uni - feeling strong and energised!
Today Iโm in agony having hurt my knee badly at football over the weekend; awaiting an MRI to confirm what will likely be a tear of some kind.
I wonโt lie. Iโve felt pretty sorry for myself over the weekend and still do today.
๐ฟ๐๐ซ๐๐จ๐๐๐๐๐
๐
Mainly scared about things;
The business, my personal fitness & mental health and if my knee will ever be able to handle all the Hybrid training again that I currently love doing once fixed.
But I then started realising itโs all the โsmall thingsโ that really matter in my life; with the main one actually being bigger than anything; being fit enough to play with my daughter who has been trying her best not to be her usual boisterous self around me! ๐ Being a present and fit Dad has always been my aim once she came into my world.
So; thatโs my goal. Short term and long term - get back to a level of fitness I can maintain the playful, fun-loving dad role I have. Her innocence and loving nature has helped me see what is important so that is what Iโll focus on when it will get tough through recovery.
Anything beyond that will be a bonus and I am going to try to still complete my 3 Hyrox events at the end of the year.
๐๐ก๐๐ญโ๐ฌ ๐ญ๐ก๐ ๐ฉ๐จ๐ข๐ง๐ญ ๐จ๐ ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐ฌ๐ญ !?
Well, we ALL have good days and bad days so donโt spend too long feeling sorry for yourself, feeling victimised or entitled to get back to where you were. Everyone goes through it.
๐๐ผTake stock of whatโs happened.
๐๐ผFigure out whatโs really important.
๐๐ผFind your inspiration to move forward.
๐๐ผStay fixed on that goal.
The next few months are probably going to be tough but as I tell all members who suffer injuries, ๐๐๐ ๐๐ค๐๐๐๐๐๐ ๐๐ ๐๐ก๐๐๐๐จ ๐ด๐ฟ๐ฒ๐ฎ๐๐ฒ๐ฟ ๐๐๐๐ฃ ๐ฉ๐๐ ๐จ๐๐ฉ๐๐๐๐ ๐ช๐ผ
Keep Positive everyone ๐
Stephen
Exercise and the Menopause
They go hand in hand. Exercise can provide so many benefits, on different levels, which can make the process a little more comfortable.
Benefits includes:
- [ ] Weight management as it can be easier to gain weight as your metabolism changes. Consistent exercise can help to keep this at a more stable level.
- [ ] Improved cardiorespiratory function which reduces health risks such as high blood pressure, high attacks and strokes.
- [ ] Resistance training is known to increase/maintain bone mass which in turn can reduce your risk of osteoporosis.
- [ ] Can reduce lower back pain as you strengthen your muscles.
- [ ] Helps to manage stress levels and mood
- [ ] Studies suggest that exercise could help to reduce hot flashes
We have members that are going through it all at different stages and we try our best to help support them as much as we can.
We are a community that supports each other no matter what you are going through ๐
When your clients know you so well ๐ ๐๐ผโโ๏ธ
Really nice surprise to get from my good friends and this morning!
Itโs a pleasure to train these guys and their determination to put their health first when they have so much else on is I spring!
THANK YOU guys! ๐
Ps if you happen to see these at a course near you, I havenโt lost a ballโฆ. Iโm advertising ๐ฆ ๐
So grateful to you for this. Thank you for your amazing creativity and thank you for being a superb member! These are genius ! ๐
Sessions open again for next week!
Get in touch asap to avoid missing out.
Amazing sessions today! Everyone on great form and energy was a buzz ๐ฅ
๐ด๓ ง๓ ข๓ ณ๓ ฃ๓ ด๓ ฟ
๐บ๐๐๐๐๐๐ ๐
๐๐๐ ๐๐๐ ๐๐ ๐๐๐ ๐๐๐๐ ๐๐๐ ๐๐ ๐๐๐๐๐
๐๐
So, I was feeling totally overwhelmed today with stuff I have on at the moment. Head is FULL of to doโs and worries about what Iโm missing:
- Staff check ins, Business plans and admin, client check ins, Drop others Iโve not spoke to in a while messages to see if theyโre ok, Reply to messages Iโve not done for weeks, Social posts and content, Qualification courses, Marketing campaigns, New session launches / programmes, Personal admin, Get my own workouts planned and done, Hotels / travel for events, Whatโs for dinner, organise my child, Etc. etc. etc.
๐
u๐ฎu๐ฎc๐ค!! ๐tโs i๐ฆp๐จs๐ฌi๐l๐ . ๐คฏ
But what I can control is stepping back so I can move forward.
๐Taking stock of how far Iโve come
๐ Focus What Iโm working on right now
๐ฌHow exciting everything is instead of challengingโฆ
Breatheโฆ.
Smileโฆ
right, time to move forward ๐ฅ ๐
Start compartmentalising all these tasks, prioritise and start smashing it!
Itโs ok to take time to step back when it feels too much. Itโs more effective than sticking in panic mode and moving nothing forward.
So give yourself time. Reflect. Replan. Go again.
๐ Youโve got this! Weโve got this ๐ช๐ผ
Itโs here. Soft launch of our Hyrox sessions.
๐ค๐ผยฃ10 drop in fee
๐๐ผMonday 12noon 45 minute session
๐๐ผThursday 12noon 45 minute session
๐๐ผSunday 11am 1 hour session
If interested, get in touch.
Limited session sizes. First come; first served.
Cc ๐ ๐ค ๐
Happy St. Patrickโs Day to all our Irish followers celebrating ๐
Hope you enjoyed yesterday ๐ ๐ and have a great day today! ๐ฅณ
The destination can seem so far away. But if you never start, youโll never get there.
Set smaller, short term goals and celebrate reaching them along the way.
Most importantly, enjoy the journey to your end goal. It can be as beautiful and as happy as you want it to be; you just have to see it.
Stephen ๐
๐CLIENT TRANSFORMATION ๐ฅ
Check this out ๐ฎ ๐๐ผ๐๐ผ
Small Group PT Client Carrie has been an absolute focused animal since joining SCX Fitness.
Her thirst to improve, do more and ask questions has led to some incredible results in such a short space of time!
Hereโs what she had to say:
โ5 months in with SCX Fitness and I am starting to see real results now๐ Itโs took months of staying consistent, week after week and taking accountability for the change in myself I wanted ๐
There is no quick fix for this, especially at 40! If you want it youโve got to graft for it and hard ๐๐ช
Consistency is ๐
Stable diet & plenty protein ๐
Have fun with it ๐
I absolutely love the SCX Fitness community. The support you receive, the genuine connections you make and when you work with Stephen and the team every week and take accountability, you see real results.
Staying consistent I have saw my body shape change massively! ๐
I couldnโt recommend SCX Fitness enough. It has changed the game for me ๐โ
Carrie we are all so proud of you. Ups and downs but youโve never given up on yourself and now your seeing the results you earned.
Hereโs to levelling up and smashing your next milestones!!
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We are incredibly lucky to have the most amazing female gym community where our members are not just strong with their lifts but with absolutely smashing it every day.
I am very fortunate to witness the power and strength of women every day. Juggling work, family and doing something for themselves, they never stop and are constantly trying to help and lift others up too.
Happy International Womenโs Day to all our female members and followers. ๐
โฝ๏ธ Have Goals
๐ญ Chase Dreams
๐๐ป Celebrate your Milestones
๐ Earn your Results
๐CLIENT TRANSFORMATION ๐ฅ
Check this out ๐ฎ ๐๐ผ๐๐ผ
Small Group PT Client Olivia Shields has been incredibly focused and determined not only with her training but her lifestyle outside the gym.
Having an extra boost to train for the Glasgow Hyrox event which she smashed at the weekend, Olivia has seen these unreal results in just 8 weeks!
Hereโs what she had to say:
โIโve been at SCX Fitness for a while now and whilst the impact on mental and physical health has been noticeable the work with the coaches over the last 8 weeks in preparation for Hyrox has been insane!
Never in a million years did I think I could get these results but with the help of Stephen and Becca, Iโve been super focused on my nutrition and with Stephen being my training partner for , Iโve not taken my eye off the ball once with sessions!
๐๐ผMy body composition has improved.
๐๐ผMy weight has dropped 5kg.
๐๐ผMy Jean size has dropped 2 sizes.
๐๐ผMy fitness levels are better than theyโve ever been.
๐๐ผIโve smashed my 5km PB (10mins off!).
๐๐ผAnd I am so proud to have completed my first Hyrox on Saturday in Glasgow.
I now know thereโs no secret to it. Itโs literally get out what you put in.
I just want to say thank you to all the coaches and the members at SCX. Weโre all one great team that strive to be better, to help each other through the journey and being in that group environment helps my training every week.
I cannot wait to see where I get to next!โ
Olivia we could not be more proud of you. Excited to work on the next goals of yours and smash some more results! ๐ช๐ผ ๐ฅ
๐ด๓ ง๓ ข๓ ณ๓ ฃ๓ ด๓ ฟ
You have a choice ;
๐๐ผDo nothing and stay still
๐๐ผDo something and move forward
You can do it! Letโs go!
๐ช๐๐ก ๐ฒ๐๐ฒ๐ป ๐๐ต๐ฒ๐ป ๐๐ผ๐ ๐๐ข๐ฆ๐ ๐
Life will f**k us up a bit and at times, it can feel like everything is going wrong. It can feel like everything happens when it shouldnโt. Feels unfair.
But what if all these events that feel like youโre losing are actually the challenges YOUR life is meant to have to make you stronger.
Instead of thinking โ๐ธ๐ฉ๐บ ๐ฎ๐ฆ โ try flipping it and think;
โ๐ฆa๐ s! ๐ดn๐tโe๐ ๐i๐e l๐s๐ o๐ ๐o๐p๐e๐กe๐.โ
โA๐o๐กh๐r b๐ขi๐d๐n๐ ๐l๐c๐ ๐e๐ i๐n๐d t๐ ๐a๐e m๐ ๐u๐l๐t๐r๐o๐.โ
โA๐o๐กh๐r k๐o๐k t๐ ๐a๐e m๐ ๐v๐n m๐r๐ ๐e๐ i๐i๐n๐ก. .โ
So next time you feel down and want to chuck it and give in, remember, that even when itโs cloudy, that sun is about to break through.
๐๐ผKeep consistent.
๐๐ผRemain present.
๐๐ผAnd WIN even when itโs a loss by learning the life lesson and moving forward
Stephen ๐
RESULTS ๐ฅ
Yes that is a belt. But this is a brilliant reminder that your positive results on your fitness journey are everywhere!
Our amazing member Anne Marie has just sent us this picture along with the text below!
โ๐๐ฆ๐บ, ๐ด๐ฐ ๐ ๐ฉ๐ข๐ฅ ๐ต๐ฐ ๐ฅ๐ฐ ๐ข ๐ต๐ฉ๐ช๐ฏ๐จ ๐ต๐ฐ๐ฅ๐ข๐บ. ๐ ๐ฉ๐ข๐ฅ ๐ต๐ฐ ๐ข๐ฅ๐ฅ ๐ข๐ฏ ๐ข๐ฅ๐ฅ๐ช๐ต๐ช๐ฐ๐ฏ๐ข๐ญ ๐ฉ๐ฐ๐ญ๐ฆ ๐ต๐ฐ ๐ฎ๐บ ๐ง๐ข๐ท ๐ฃ๐ฆ๐ญ๐ต! ๐๐ฉ๐ข๐ตโ๐ด 2 ๐ข๐ฅ๐ฅ๐ช๐ต๐ช๐ฐ๐ฏ๐ข๐ญ ๐ฉ๐ฐ๐ญ๐ฆ๐ด ๐ด๐ช๐ฏ๐ค๐ฆ ๐ด๐ต๐ข๐ณ๐ต ๐ฐ๐ง ๐๐ฐ๐ท๐ฆ๐ฎ๐ฃ๐ฆ๐ณ! ๐๐ถ๐ป๐ป๐ช๐ฏ๐จ!๐๐ชโ
Itโs your fitness journey! Itโs your results! Track and Progress!
Weekend started with a Saturday Blast in the gym!
Amazing effort all week by our members, lots of fitness gains and it showed as they worked until the tank was empty this morning ๐ฅ
The bossโ daughter even keen for a wee curved runner sesh ๐
Hope everyone has a great weekend! Enjoy the fresh air ๐
Thank you so much Nicola! Youโre a star ๐
Brought a great vibe to the gym today! ๐
Love is in the air ๐
Early morning squad hard at this morning with this gruelling Hyrox engine builder workout! ๐ฅต
But what these guys all have in common is theyโve found a way of training that they can enjoy and get results with. Wonโt quite go as far as saying they LOVE it ๐ but they do once finished! ๐๐ป
Huge shout out to for her outstanding work in creating these moments and memories.
Happy Valentines Day everyone.
Love from everyone ๐ ๐ค ๐ค โฅ๏ธ ๐
Amazing lunch with and
Lots to be super excited about and canโt wait for things to progress over the next couple months!
Just getting started. ๐
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