Scott Quinn Fitness

Great to see some of the gang out on Friday night to announce the latest challenge winner.

Great night 🔥💪🏻👊🏻

Safety bar squats - if available this is a great squat variation for a number of reasons.

1. Lacking Shoulder mobility/ injury - if you lack mobility in the shoulders of have a slight injury/impingement, the safety bar is a much easier position to maintain without stressing the shoulder.

2. Lack of hip/ankle mobility - the safety bar loads the weight towards the front which allows you to stay more upright in the squat. This is great for anyone that has tight hips/ankles and struggles to stay upright during a back squat.

3. Quad bias - because of the way position of the weight it forces you into a more upright position making the exercise more quad bias. It’s also a great alternative to the front squat of wrist mobility inhibits you from bb front squats.

4. Core activation - I find it a lot easier to engage your core using the safety bar over the back squat. Which also makes it a great alternative and stepping stone to improving technique in your back squat.

5. It’s a fun variation - if you wanted to switch it up but still include squats in your programme.

Give it a go and let me know what you think.

Making deductions when you’re hungry rarely ends up in good quality food intake. More often than not, you’ll pick what sounds the most satisfying.

Which can often lead you away from your fat loss goals.

Make your choice when eating out before you go. Preferably after you’ve just eaten.

This should help you make a more informed decision.

Client working on her thoracic rotation and hip mobility and stability today.

The twisting lunge sn**ch is a great exercise to warm up for both upper and lower body days.

Focus on What you need first then include what you want.

I love carbs, but if the goal is fat loss and you still want to enjoy a nice meal out with friends or family, somethings got to give.

For me - the easiest thing is to reduce carbohydrate intake. Focus on the protein source, have a s**t tonne of veggies/salad, and just cut the chips.

This will really help you reduce your intake making going out much more manageable and not destroying your fat loss results.

Client spotlight 💡

This was James after his first 8 weeks of training 💪🏻.

His goal is to build lean muscle. We started James off at around maintenance calories and focussed a lot on performance in the gym.

As you can see James has already put on a lot of muscle in such a short period of time. He’s also lost a lot of body fat 🔥.

Currently building his calories to continue to see increased muscle mass and improvements in performance.

Absolutely smashing it. 👊🏻.

game looking strong at the moment 🔥🏌🏻‍♂️

Wish the game was looking as strong 😂

Download 1of3 delicious recipe books to help with your fat loss goals via the link in my bio 💪🏻🔥.

Fat loss tip - engaging in an active hobby can be a great way to increase energy expenditure and in turn help to lose body fat.

It’s also a great way to keep it off. So find something you enjoy doing (aslong as it keeps you active 😂).

Engaging in an active hobby that you enjoy is going to be a better option than doing something you hate and won’t keep up long term.

When you’ve got great clients that just put the work in 💪🏻🔥👏🏻

Great work from both online clients

I encourage flexibility when dieting with my clients. But there is a line. Have a read through these points and see if you’ve got the wet spot right, or if you are too flexible.

Good to be back at the gym. 👊🏻

First session ticked off ✅.

All clients programmes updated 💪🏻.

Let’s do this 🔥

Unbelievable work from our last 4 week challenge winner

A huge 5kg down in 4weeks. Looking great 💪🏻🔥👊🏻.

Dave has really came along way in such a short period of time, not only in terms of fat loss, but continues to get stronger every week.

Keep up the good work Dave 👏🏻👏🏻👏🏻

If you’re looking to get involved in a challenge of your own, drop me a message 🔥

Cracking day for it ⛳️

smashing it and looking unreal.

Jason is super consistent with his training which has made all the difference.

Keep up the good work mate 👏🏻💪🏻🔥

Anyone looking for some guidance on training and nutrition drop me a message 👊🏻.

So many people will get to the end of their fat life phase, achieve there goal and slip back into bad habits.

Or be so scared to put weight back on, they continue in a huge calorie deficit, start to feel lethargic and end up with severe cravings and will eventually cave.

Effectively we have 3 phases of work…
- fat loss phase
- maintenance phase
- muscle building phase

Depending on the goal we will switch between these phases for the desired result.

Going through a maintenance phase post fat loss, is just as important. Not only will you not put on a lot of body fat (you may increase weight slightly) but you’ll learn to maintain the habits you worked so hard to achieve in your fat loss phase, which long term, will help you maintain your results.

A fat loss phase is also extremely stressful on the body both physically and mentally. You need a break from this to help regular hormone function, reduce cravings and appetite, increase energy levels.

Especially if yoube been dieting for a long period of time. A maintenance phase/diet break may be something to consider after around 16 weeks at most.

When done correctly a maintenance phase will ultimately help you achieve long term results. Don’t be scared to increase your calories to the amount you should be to maintain your weight.

Unbelievable work from online client

In 8 weeks Lisa has lost 10kg and 5 inches from her waist and hips.

A great feet in such a short period of time.

Lisa has been super consistent with training throughout the 8 weeks.

She has also been tracking macros, eating good quality food and allowing room for some of the things she enjoys to do.

Not only this but Lisa also recently had a baby and still manages to find time to get amazing results.

Great work Lisa, kee up the good work 🔥

Maintaining consistency is the easiest way to regulate and change energy in and energy out.

Creating habits, routines as well as tracking calories can not only help you achieve your goals faster, but also help you maintain for a lot longer.

Online client absolutely smashing it at the moment.

20kg down ✅
Stronger than ever ✅
Building lean muscle 💪🏻
Enjoying every session 🔥 ( well mostly every session 😆)

Keep up the good work mate 👏🏻👏🏻👏🏻

It’s easily done. I get it… you don’t think it’s important to log every little thing.

I do it as well. We are all guilty of giving ourselves the benefit of the doubt.

Sometime, when we have a goal, we have to be aware of this, and tighten things up a little.

It doesn’t help to let yourself away with everything.

Think about why you have a goal in the first place and practice daily habits that will help you achieve that goal.

How lean should you be year round?

This really depends on a lot of things.

What your goals are, where you’re comfortable and confident. What you can maintain, genetics. The list goes on.

The main takeaway here is that you should not be ‘dieting’ all year round.

Most of the year should be spent at maintenance or potentially a slight surplus and only dieting for upcoming events/ shorter periods of time.

Good day for curls ☀️

Subs out, guns out 💪🏻

If your goal is fat loss, accept that at some point throughout the process, you’re probably going to be hungry.

Know that it’s not going to be easy, it will take hard work and determination.

Always think about the outcome, the why.