Nick Scoey - Exercise Professional

Nick Scoey - Exercise Professional 💪 Founder | Human Performance & Longevity Coach
Elite Front Coaching
🧠 Biomech-informed Results-driven Inclusive
📲 DM “PERFORMANCE” to join or ask anything

Exercise professional with experience in professional sports and rehabilitation. Employed as an exercise professional/ physiotherapist assistant for the NHS. Postgraduate degree in Strength and Conditioning

Client FocusFirstly I cannot take all the glory for Ben's progress as he has also worked with the legend that is workin...
28/04/2026

Client Focus

Firstly I cannot take all the glory for Ben's progress as he has also worked with the legend that is working closely with him for his HYROX.

But I wanted to look deeper at Ben's achievements at the age of 49. Ben had a little break from exercise and started again recently. But he has extensive experience as a cyclist. He completed a HYROX back in January with his son but more recently he completed his second HYROX with Jack and getting a time of 102:23, a great achievement.

But what made him perform so well?

Structural adaptation creates long term changes that generally doesn't regress. These are cardiac remodelling which increases heart size, stroke volume and lower resting heart rate. We also see capillary density as well, which is generally stable.

Things that regress but can be retrained:

❌Number and size of mitochondria - responsible for aerobic energy production
❌Oxidative enzymes - responsible for how efficient you produce ATP (energy)
❌Blood changes (plasma volume) - responsible for carrying oxygen around the body.

These things can be increased with regular exercise again, supporting someone's chronic adaptations to exercise. This is why Ben performed so well once he started to exercise again.

This is why I would love to see more kids conducting exercise at a younger age. I always advise younger adult wishing to join the military to start exercises early. Do not leave it six weeks prior to testing or starting training and hope you are going to breeze it. Start early!

Ben had got Cardiff HYROX this week and for s**ts and giggles doing it twice!

Good luck to him and the team from RT Fitness who are competing this week. Enjoy the moment!

Train Like An AthleteAthlete majority of the times genetically gifted. But they still work hard to be that 1-2% better t...
27/04/2026

Train Like An Athlete

Athlete majority of the times genetically gifted. But they still work hard to be that 1-2% better than their competitors. They do not leave it to chance.

They have specific goals, dates, events and outcomes.

They have session goals or outcomes. For example, improve rate of force development, improve strength, increase critical velocity......

They conduct testing, tracking and monitoring. Tangible data and feedback to measure success.

Maximising recovery, hitting the basics of sleep, protein, deloads, easing off and having rest days. Minimising the risk of injury and burnout.

Processes over motivation. Having daily habits and processes to keep them focused. Motivation can come and go.

Training like an athlete isn't about high intensity or large volumes. It is about applying stress correctly to the body and allowing it to adapt. This is smart training

Want to train like an athlete?

DM 'ATHLETE' and let's chat about some solutions.

25/04/2026

I Hate the Term 'Anti-Aging'

For me this needs to do one! Aging is inevitable, I have been told I look 75! To be fair I look an old s**t!

But longevity is about improving health, well-being and reducing pain! We shouldn't be living a live in pain, that ultimately reduces our ability to enjoy life. Yes, we get aches but we really shouldn't be in pain.

We should embrace aging. It makes us wise (sometimes), the wrinkles show we have lived, we have experience and know s**t!

So embrace the aging process but conduct resistance training, walk, cycle and sometimes do hard s**t to challenge yourself. Do not let your body fail you! Do not let it stop you, from enjoying life.

Want a full health check? Want to know were you sit? Comment 'CHECK' and let's book you in for a health check. This includes blood pressure, peak flow test, grip test and simple strength test.

Do not use age as excuse to stop enjoying life!

24/04/2026

Minimum Effective Dose or Minimum Effective Volume.

Not the best trainers to try and sprint in! Poor effort I know 🤣

But what is minimum effective dose (MED)? As usual I struggled to articulate myself, MED I mention it is kind of individual, it's not kind of, it actually is! 🤦‍♂️

So what are the factors effecting MED.

Training age, as a beginner, the dose doesn't need to be much as you will adapt to lower stimulus. As your training age increases then you will require more volume/ stimulus. This is probably the biggest factor.

Muscle group, it is suggested that MED calves, forearms have a low MED, arms have medium MED and legs due to their size have a higher MED.

Fiber type, depnding on the outcome/ goal, each different fiber type will adapt differently. For example, for hypertrophy, type II fibers have a higher threshold (more volume) but have a higher growth potential.

Modality will also be a factor and goal outcome. For aerobic training, you may only need around 20 minutes to stimulate an aerobic adaptation. For anaerobic, a quick 30 seconds as I have discussed, may be suitable but you could also consider slightly longer such as 90 to 120 seconds.

So there are a number of factors but the biggest is training age. Think intensity to challenge the body and then allow the body to adapt (rest).

If we are honest with ourselves, how many of us have done reps that didnt really challenge us, then wonder why we never changed shape!

For more training tips drop me a follow.

23/04/2026

Behind The Scenes!

So this week I conducted the Y balance test with a young golf player. The Y balance equipment can be an expensive bit of kit so I had to create another option. Putting tape on the gym floor would only result in me getting choked out by 🤣, so that wasn't an option.

So I bought some matting to creaet my own Y balance test, to say room and not have to put tae on the floor.

The Y Balance Test is a single-leg balance test used to assess:

Balance
Stability
Mobility
Injury risk

We can also identify:
Identifies weaknesses and imbalances
Helps predict injury risk (especially lower body)
Useful for return-to-play decisions
Tracks progress over time

Example:

Big difference between legs = higher injury risk
Poor reach distances = limited stability or mobility

It’s widely used in youth and team sports because it’s simple, quick, and very informative.

I now have a semi-portable system to assess athletes and also saves my neck!

Ready to get moving and feel stronger? The Couch to 5km programme isn't just about running — it's a complete fitness boo...
21/04/2026

Ready to get moving and feel stronger? The Couch to 5km programme isn't just about running — it's a complete fitness boost.

1️⃣ A running plan that fits your pace
2️⃣ Resistance training to build muscle
3️⃣ Mobility exercises for better movement
4️⃣ Support from a strength and conditioning coach

Start with us and change how you train!

21/04/2026

Not Confident To Enter The Gym?

I see this often and the most common thing I hear is "Let me getting in better shape, then Ill join or go to the gym". I totally understand the reason but this seems very counter-productive.

My current coaching offer includes face to face coaching for free!

But why oh bearded one, why would you do this?

Well, last week I noticed a client wasn't using the gym. This young lady had signed up to the gym and then not attended it since. So I booked her in for a free one to one session to help her enter the gym. I met her at the door, I walked her around the gym and it gave her confidence to be there and get a session done. It cost her nothing and only cost me time, that is how I roll. I want you to be confident and happy about my service.

The added bonus? We had a great laugh and our coach/ client relationship improved massively. For me getting someone to enjoy the gym and be confident to get in the gym, is much more important, because this will help to improve consistency.

I have another client that trains in a different gym. She also had no confidence to get the gym and actually train. We had coffee, we spoke about some things. 3 weeks later, she is now hitting the gym regularly, tracking her food and she mentioned that she feels so much better!

Fu***ng winner!

They say that the heaviest object in the gym, is the gym door! It is a cliche I know but I am here to help you open that door, walk you round the gym and support you.

I help support clients for weight loss.
I help semi-professional athletes.
I help the older population get a balance and improve their longevity.

They all have different psychological issues, from being worried to going to the gym, to controlling their passion and drive to ensure they rest and allow their body to adapt to certain stimulus.

Want to talk more about the offer? Want to see my ugly mush a little more (crap offer i know)?

Comment "COACH" and I'll reach out to you. Remember spaces are limited at the moment.

20/04/2026

The Elite Fron Coaching Development Plan

So I have created a development programme. It this re-inventing the whell? Nah just following a simple process that mosy use anyway.

This structure just allows us to follow a process of gathering data and then informing our programming decisions.

The Elite Front Development Plan

✅Step 1 - The testing
✅Step 2 - Creation of the individual programme
✅Step 3 - The coaching and mentoring
✅Step 4 - The retesting and monitoring.

This process allows us to monitor throughout, the progress of the athlete or client. This negates guess work and collect data to allow informed decisions.

Never guessing, always assessing. Result based coaching.

20/04/2026

My Thoughts About Online Coaching Pt 1

In my opinion, the online coaching industry is full of young people in great shape selling the exact programme they are using.

Ill throw it out there, that being in a good shape in your 20s, is fairly easy. Wait till you get older! Being in shape in your 40s and 50s, now thats a flex.

Look, giving someone a programme and giving them a a whole supportive package is completely different. Some of these influencers are not taking into account people's limitations, training age, ability, lifestyle issues or in some cases people's actual goal.

That is without even looking at any hormonal imbalances, movement issues or background training history.

Not many have even gathered any coaching hours on the gym floor, learning how to coach, dealing with people who struggle with simple movements, identifying poor movement patterns and then identifying the mechanism of this problem (skill or capacity). Gathering hours of coaching learning the common mistakes people make in certain movements or learning how to comminucate cues to change these movements.

Do they track your progress? Do they offer advice?

My Coaching Red Flags
If they are giving you a PDF format, run. If they drop text messages as a checkin, run. If they use voice notes as a checkin, run. If they only post photos of themselves and no clients, run. If they say we all have the same 24hrs whilst living at home, no children or commintments, do not run, tell them to f**k off!

Just take a deep look at what you have been offered and how they do things.

Just my thoughts, take it or leave it 🤣🤙

Ready to move from the couch to running 5km with confidence?Our Couch to 5km programme is more than just running:1️⃣ A s...
19/04/2026

Ready to move from the couch to running 5km with confidence?

Our Couch to 5km programme is more than just running:

1️⃣ A structured running plan to build your endurance
2️⃣ Resistance training to strengthen your muscles
3️⃣ Mobility work to keep you flexible and injury-free
4️⃣ Access to a dedicated strength and conditioning coach for personalised support

Why settle for just running when you can build strength, mobility, and confidence all at once? Ready to start?

Address

East Retford
DN226UR

Website

https://www.instagram.com/nickscoeyefc/, https://form.jotform.com/260793847735068, http

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