SCFitness

15 weeks in and Gav is still progressing - take a look at Gav’s metrics we have tracked from the beginning with our

Gaining muscle mass and dropping body fat… look good feel good!😁💪

Gav had fantastic results during his six weeks and has continued on our long-term program. Holden gap accountable and keeping him consistent with his training and nutrition. This is 🔑 to long-term health.

Keep up the great work you should be super proud of what you’re achieving 👏

6 weeks
26.4 cm lost in total
25.3 cm lost from torso
5.4 kg body fat dropped
1.8 kg lean mass gained
0.1 kg bone mass gained
0.2 kg visceral fat lost

12 weeks
58.8 cm lost in total
46.4 cm from torso
8.3 kg of body fat dropped
1.3 kg lean mass gained
0.1 kg bone mass gained
0.3 kg visual fat dropped

SOUTH COAST FITNESS

This was put into our SCF group chat by one of our lads Will 🏆

Hi everyone I had a chat with Lee earlier and thought I’d just put a little something on here
I’m just starting my 4 th week of training and I cannot believe the difference of how I’m feeling in such a short space of time I’ve tried various other ways to try to lose weight which only lasts 5 minutes with me pretty much because I’ve gone about it on my own and half heartedly I’d say more to do with the fact that I’ve not had the knowledge but the people I’ve met at scf are just absolutely amazing I actually enjoy going to gym rather than it being a chore and the help advice and encouragement from the trainers is spot on
I race grasstrack and speedway at a fairly high level and yesterday I competed at an event which is the first meeting I’ve done since joining scf and I’m amazed at the difference in all the aspects of the racing how I felt on the bike how we rode how I felt after I didn’t struggle to move this morning and to top it off we went unbeaten all day winning the meeting outright

It Starts With You

SOUTH COAST FITNESS

#🏆 #🥇

Feeling unsure about joining our 6-week fitness program? We hear this a lot, and we get questions like:

* Am I fit enough?
* Can I keep up?
* Will I embarrass myself?
* Will people be watching me?
* Am I too old?

But once you start, you’ll see how everything works. Our sessions are designed so no one feels left out. We coach you as an individual, even in a group setting. This approach accommodates all fitness levels, from beginners to those who’ve been with us for over seven years.

Our winning formula creates a fantastic team atmosphere where everyone supports each other. It’s like the saying, “monkey see, monkey do”—when you see others achieving their goals, it motivates you to reach yours too.

Join us and experience the difference! 💪

🔥Read what our girl Marie said about us

“I’ve just joined this gym after doing my 6 week challenge, it’s been a amazing mind setting experience that I want to keep going, if you are thinking about joining don’t even hesitate, it will change the way you think about fitness, it’s fun & challenging all rolled into one, Lee & his team are a inspiration & guide you all the way from your diet & pushing to achieve your personal goals, love it, it’s a feeling you don’t want to stop❤️”

It Starts With You

SOUTH COAST FITNESS

🚀Another 6 weeks completed & some awesome results achieved 👏

We have said it before, and we will say it again…. we teach you to do the basics well. It’s not rocket science, just knowing what you should be doing the majority of the time and being consistent!

It Starts With You

SOUTH COAST FITNESS

Besides any other results, just hearing this tells us we are on the right track.

We don’t do anything special we just do the basics very well. However…. What is special is the group of people you’ll be training alongside!

If you are wanting to make changes, just reach out we are here to help 🫶💪

It Starts With You

SOUTH COAST FITNESS

Here’s what our girl Lorraine said about us 🫶

“Over the years I have been a member of many gyms but none come close to being as good as SCF.
For the first time I feel I am getting in shape the correct and healthy way under their guidance, it has totally changed my attitude towards exercise and food.
There is loads of support and encouragement not only from Lee and Dean but from the other members also.
The facilities and equipment are fantastic and the classes are varied, challenging and fun !!
I highly recommend South Coast Fitness to anyone whatever your age, size or ability 😃”

Super proud of you Lorraine keep up the good work.

SOUTH COAST FITNESS

Another 6 weeks complete and another great result 👏🫶

All metrics heading in the right direction 💪❤️

What we do works as you can see….. now it’s about being consistent. In 6 months or even 1 year what will these metrics look like 🥳 and how may healthy years have been added to life💪

Always building towards the future as health is wealth!

Just remember…. You have to be putting the work in to see the results, all we do is show you what you need to do and help you along your journey!!

SOUTH COAST FITNESS

🤔What benefits would you feel⁉️

There’s so many benefits to taking control of your health and fitness. Some people don’t know where to start and that where we come in…. We educate you on what you need be doing in order to reach your optimum health.

👉 If you’re not at optimum health and want to be, let’s start making changes

Drop us a message. Let us help!

SOUTH COAST FITNESS

⭐️Here’s what our girl Kim said about us! 😁🫶⬇️

Thanks the Lee and the SCF team for helping me find love for fitness again. The mix of strength and conditioning is great. Despite my many injuries there is always an alternative (however much I wish there wasn’t)! The nutrition is made simple and is easy to follow, even on a busy schedule. Would highly recommend the SCF team, whether you’re coming back into fitness or new to it completely, they’ve made something special!

SOUTH COAST FITNESS

#⭐️

Congratulations Kim 💪👏🫶

We’re here to educate you on the powerful concept of calories in vs. calories out, showing you how to effectively shed body fat while preserving muscle mass. Say goodbye to generic diet plans; instead, we’ll guide you on the right quantities of proteins, carbs, and fats to fuel your body. High-protein diet that works for your goals, and let’s make sustainable fitness a reality together. Ready to take control? Let’s do this! 💪🔥

SOUTH COAST FITNESS

This is what our girl Alison said about us 😎

“Just starting out with SCF to improve my fitness and loose some weight. Everyone is friendly and welcoming. Lee is very professional and encouraging. The sessions are fun, challenging and good for all abilities. The equipment is amazing. I wouldn’t hesitate in recommending this gym”

We pride ourselves on being so welcoming, no matter who’s on the session you will feel welcome 🫶

SOUTH COAST FITNESS

This is a message from our girl Kate in the group chat after smashing her 6 weeks! ⭐️

“Thank you so much Lee I am very pleased and motivated to continue!
Also I have found training amongst the various groups very inspirational. There are some strong people out there. X 😎
Really enjoyed the new strength session this morning”

Kate continued her journey beyond her initial six weeks 👏💪. During our second screening (the results) she shared that being surrounded by strong progressing individuals in the group has made her more motivated than ever!

So pleased to have you with us Kate, please continue with the great work you are doing 💪🫶

SOUTH COAST FITNESS

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Extremely happy with our girl Kate for these results during the first 6 weeks 👏🫶

To make a change we all need to start somewhere. 6 weeks, 42 days we teach you how to start getting results… results that will last and set you up for your future.

During your initial screening and first Styku scan we teach you our methods and and explain exactly what we want you to do over your 6 weeks.

Drop us a message for more information. Quote: 42 days 💪

SOUTH COAST FITNESS

#💪

Another great review 5⭐️

I recently completed a 6 week program with Lee and Dean and I can’t recommend SCF enough. The sessions were intuitive and well thought out. The group sessions were easy to book and all the guys there we very welcoming and friendly. I trained with some great people in a similar boat to me and all the sessions were worked out to cater for all abilities. Although the sessions were in a group, it felt like 1-2-1 training with the guidance given. The knowledge these guys have is second to none. I’ve learnt so much and can’t thank Lee and Dean enough! Highly recommend anyone who’s interested in building confidence, strength and fitness to get in touch with Lee and make a change!

🔥🔥🔥 I was never going to stay longer than six weeks at SCF, I’ve now joined and could not imagine life without training as hard as this.

This is our girl Beccy 👋 read her review below and see why she changed her mind 😁🫶

Being in my 50’s there comes a time when you just know you’ve got to sort your stuff out. Being physically weaker and fatter than ever before was uncomfortable- and then thank goodness, I found SCF.
Lee is ridiculously motivating and there is nothing he does not know about fitness and nutrition. Supported by Dean and James you know you are in safe hands.
The first session of anything is daunting, but EVERYONE is so welcoming… The group sessions have a 1-2-1 feel and someone always has an eye on your form and effort, encouraging more than you think you can give- and that’s the value of SCF. Sessions are challenging and varied every day and I have never not looked forward to training.
I was never going to stay longer than six weeks at SCF, I’ve now joined and could not imagine life without training as hard as this. The mental change in me is profound and physically I’m so much stronger and enjoying the journey back to optimum health.
My only regret is that I procrastinated way too long in making the changes in my life

Here are the results Beccy achieved during her 6 weeks

Lost 29.7cm total
25.2 from torso

dropped 3.4kg body fat
0.1kg visceral fat
4.8kg total weight dropped

1.3kg from muscle mass… BUT…. me and Beccy discussed this during her 6 week scan and she now understand why her body has dropped muscle even tho she’s feeling stronger and knows what she needs to do moving forward 😁💪

Great effort Beccy I’m super proud of the achievements you have made so far 👏🫶

SOUTH COAST FITNESS

These are the results our girl Beccy achieved during her six weeks.

Understand we deliver six week challenges/transformations to our newcomers to show them exactly what they can achieve within six weeks. We can’t do it for you, but we can show you exactly what you need to do for your body in order to see results.

Long-term health and fitness is where it’s at…. This is key - if you want to grow old gracefully and still be able to play with your grandchildren or enjoy retirement in your later years you need to be building structural muscle, improving bone mass. As this starts to increase so will your ability to drop body fat. You will feel healthier, look better but most importantly live a pain-free active life with your health intact. The benefits of regular exercise and strength training are greater than you realise.

If you want to find out more about how you can achieve similar results, drop me a message and we’ll arrange a time to chat 💪

See what our girl said about SCF after experiencing fantastic results…

I’ve just joined this gym after doing my 6 week challenge, it’s been a amazing mind setting experience that I want to keep going, if you are thinking about joining don’t even hesitate, it will change the way you think about fitness, it’s fun & challenging all rolled into one, Lee & his team are a inspiration & guide you all the way from your diet & pushing to achieve your personal goals, love it, it’s a feeling you don’t want to stop❤️

SOUTH COAST FITNESS

6 Weeks 😳

Results for our Gav during his first 6 weeks with SCF

🚨Listen: we are not about quick fixes, everyone completes six weeks so we can show you what we do works! 💪

The long-term consistency is where real results are made however you can make fantastic progress in a short space of time if you know what you need to do. We explained to Gav what we wanted him to do and these are the results he achieved!

👊 4.5 kg of body fat dropped
💪 1.8 kg of lean mass gained
🍎 0.2 kg of visceral fat dropped

The normal scales told Gav he dropped 2.9 kg but this was not a true reflection of what had actually happened within Gav’s body! He would never have known the real progress he made unless he stepped on the Styku.

If you really want to change you will get the results, but you have to be willing to put the work in outside the gym. If you are implementing the nutritional advice we give and turning up to your sessions you will be seeing results like this.

SOUTH COAST FITNESS

Do you remember this Danny Davey 👏👌💪

One of our lads Danny during his days at the group sessions. Eating was on point, gym was on point… 👊

Coaches notes: Nancy joined us in November 2023 and hit the ground running. In her first seven weeks, here is some of the progress she made…

14/11/23 to 09/01/24 - 7 weeks

⬇️ 23.9 cm total loss
⬇️ 24.6 cm from torso
⬇️ 1 KG visual fat
⬇️ 4.4 kg total weight

Fantastic results in seven weeks, and alongside this, Nancy is stronger fitter and has loads more energy 💪

👇 This is Nancy’s review👇

I joined SCF in November. My friend recommended Lee and he text me to invite me to a trial session. Despite being incredibly nervous I went, and haven’t looked back.😀 The sessions are brilliant covering strength and cardio training and cater for all fitness levels. The other members are all friendly and welcoming and I can’t wait to see what results i can achieve with SCF going forwards 💪🏻💪🏻🙌🏻❤️

✅ It’s more than just numbers—it’s about unlocking your body’s true potential. ✅ Uncover hidden risks and track positive changes for a fitter, healthier life. ✅ Move past weight scales; focus on muscle, fat, and bone health for real progress.

👉 The Styku fitness scan—your personalized journey to a healthier, fitter you! 📊 Objective data to motivate and guide your fitness routine effectively. 🧠 Stay encouraged with tangible, factual insights beyond visible changes. 👕 Say hello to clothes fitting better, inches lost, and goals achieved!

Click ‘Unlock Insights’ and embark on your precise fitness journey today!

It’s never too late to embrace the power of lifting weights and transform not only your body but also your mindset. 🏋️‍♀️ Whether you’re in your 20s or rocking your golden years, lifting brings a multitude of benefits that transcend age boundaries.

Here’s why you should start TODAY:

1️⃣ Strength Knows No Age: Your body is an incredible machine capable of remarkable transformations. Lifting weights helps you build strength, increase bone density, and maintain muscle mass as the years go by.

2️⃣ Boosted Metabolism: Want to kickstart that metabolism? Weightlifting is your secret weapon! It helps burn calories long after you’ve left the gym, making it a fantastic ally in your fitness journey.

3️⃣ Confidence Unleashed: Nothing beats the feeling of conquering a new lift or hitting a personal best. The mental and physical strength gained in the gym transcends into everyday life, boosting your confidence and resilience.

4️⃣ Injury Prevention: Strengthening muscles and joints through weightlifting can be a game-changer when it comes to injury prevention. It’s like giving your body a suit of armor against the challenges of aging.

5️⃣ Age is Your Superpower: Show the world that age is not a limitation; it’s a superpower! Every rep, every set, is a celebration of your body’s incredible capabilities. 🎉

🚀 So, no more excuses! Let’s redefine what’s possible and embark on this transformative journey together. Age is just the beginning of your strength story. 💪

✨

🌟 Ditch the ego and join the squad where encouragement and fun take center stage! 🤩 Our community is all about lifting each other up and embracing the journey, no matter where you are in your personal growth. 🚀

Whether you’re a beginner or a seasoned pro, there’s a place for you in our circle of positivity and support. 🌈 We believe in celebrating every small victory, fostering an environment where success is measured by progress, not perfection. 💪

So leave your ego at the door, bring your authentic self, and let’s embark on this adventure together! 🌟 You won’t find judgment here, just a whole lot of laughter, inspiration, and genuine connections. 🤗

Can’t recommend this vibe enough - come experience the magic! ✨

Review from Nicki W

I went to see Lee in February 2023, following recommendation from a few friends. I was suffering with long term debilitating hip bursa pain which meant I could not sit for longer than 30 mins…. let alone exercise much. After numerous tests & scans - the only option I was left with appeared to be surgery.

I was really only hoping for some advice and some 1:1 rehab sessions to help with the pain so I didn’t need an operation.

Fast forward 7 months……..NO op & NO pain! I am enjoying 3 “small group” PT sessions a week. I have built muscle and am also fitter & stronger than I have ever been before. I am also just about to walk a marathon in Edinburgh!

As well as the physical side, I have also been educated in the benefits of consistent training & good nutrition. I now understand that the “weight” figure on those scales is not that important….it’s HOW that weight is made up that IS important.

I thought small group PT sessions may be intimidating but every member has been so welcoming and supportive from Day 1. We are a group of all ages and all abilities encouraging each other to do THEIR best. These small sessions not only build your confidence but also mean your technique is constantly being checked so there is much less chance of injury.

I can’t thank Lee & the team enough.

As an added bonus, Lee is also very knowledgeable & understanding with menopausal ladies - and copes very well with my “brain fog” during sessions!

🤩Discover Your Best Life at South Coast Fitness🤩

Are you tired of chasing unsustainable fitness gains that leave you sidelined by injury? At South Coast Fitness, our WHY is YOUR why. We’re not about quick fixes or unrealistic promises. We’re here to help you achieve lasting results while prioritizing your health and happiness.

🌟 What Sets Us Apart:

✅ Cutting-edge data-led programs
✅ No-faff unlimited membership
✅ No join fee
✅ Semi-private personal training

Our community is passionate, supportive, and focused on helping you discover your fitness WHY. Our sessions are intelligently designed, incorporating strength, weight-lifting, body building, and even some Ju Jitsu-inspired moves. We have adaptations for every fitness level, so the hardest part is just showing up.
💪 All sessions led by highly qualified PTs, including body movement specialist Lee Diapes.

💡 Choose how many training sessions you do and how much you pay for each session.

Drop us a DM if you think we could be a good fit for you!

🌟 From Bodybuilding to Jiu-Jitsu: My Journey Unfolded 🥋💪

I’m sharing a bit of my transformative journey because growth is meant to be celebrated! 🎉 About two years ago, I took a leap from the bodybuilding stage to the Jiu-Jitsu mat, and boy, what a ride it’s been! 🌟

Back in my bodybuilding days, I worked relentlessly to secure a spot at the British Finals. 🏆 It was a thrilling chapter filled with gains, discipline, and dedication. Fast forward to today, I’ve seamlessly blended my passion for bodybuilding with the finesse of Jiu-Jitsu. 💙

Just received my 3rd stripe from my sensei, marking the ongoing progression in my Jiu-Jitsu journey. 🤯 This isn’t just about belts or stripes; it’s about mental strength, resilience, and embracing change. 💪🧠

Transitioning from bodybuilding to Jiu-Jitsu was a game-changer for my mental health. It’s not just physical; it’s a battle of the mind, a dance of strategy and technique. Combining the iron with the art of Jiu-Jitsu has brought a balance that goes beyond the physical realm. 🏋️‍♂️🤙

I share this not to boast, but to inspire. Life is about evolving, breaking boundaries, and finding what truly makes your soul ignite. 🔥 Whether you’re hitting the weights or mastering the art of Jiu-Jitsu, it’s the journey that shapes us. Embrace change, challenge yourself, and never underestimate the power of combining physical and mental wellness. 💚✨

Cheers to growth, transformation, and the endless possibilities that unfold when we step out of our comfort zones. 🌟💫

🌟 Thriving Together! 🌟

Another fantastic session completed 💪 Thanks to all the amazing individuals like Sonja and Andy who bring their energy and commitment to our fitness family. 🤗 Your dedication fuels our positive vibes and contributes to the incredible growth we’re experiencing! 🌱 We’re more than just a fitness service; we’re a community that supports, motivates, and uplifts. 🤝

To everyone who’s part of this journey, THANK YOU! 🙌 Your enthusiasm is contagious. 🚀 As we continue to expand, we’re excited to attract like-minded individuals who value wellness, positivity, and a sense of community. If you’re looking for more than just a workout, but a place to belong and thrive, you’re in the right spot! 💚 Join us on this empowering journey. 🌟

😱CAN YOU RELATE WITH FIONA?😱

I am just starting out with my SCF journey, but already I know that I’m onto a winner. My relationship with exercise and the gym has been a rollercoaster over the years, with the absolute low being walking out of a big box gym halfway through my workout because I just hated the atmosphere in there. The waiting around to get on the machine I wanted, the constant side-eyes from people who are waiting to use it once I did finally get on.

You don’t have to worry about any of that with SCF!!

The space is fantastic, and the group sizes are perfect for the exercises that you do. I’ve already been challenged by so many unique exercises that I had never done before, and I’m feeling stronger than ever. The atmosphere is unlike anything else I’ve ever experienced. The girls are so lovely and all cheer you on and will do so from day one. Straight away on walking in, you get the sense that it’s one big happy fitness family! Lee and Dean are SO knowledgeable and passionate about helping you get the absolute best out of your workout, it’s been so great to learn from them and I can’t wait to keep going. Thank you Lee for cultivating such an amazing place to train 😊