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01/04/2026

BEET DROP by

Here’s what’s actually going on in your body:

🚀 1. Boosts nitric oxide → better blood flow

Beetroot is rich in dietary nitrates, which your body converts into nitric oxide. This helps:
• Dilate blood vessels
• Improve circulation
• Deliver more oxygen to working muscles

👉 Result: You may feel less “out of breath” at the same effort level.

🏃‍♂️ 2. Improves endurance performance

Studies show beetroot juice can help you:
• Exercise longer before fatigue
• Perform better in endurance sports (running, cycling, rowing)

This is especially noticeable in moderate-to-high intensity workouts.

⚡ 3. Increases exercise efficiency

Your muscles need slightly less oxygen to produce the same amount of energy.

👉 In simple terms: you get more output for the same effort.

💪 4. May enhance power and stamina

Some evidence suggests benefits for:
• Short bursts of high-intensity effort
• Repeated sprint performance

Though effects are stronger for endurance than pure strength training.

❤️ 5. Supports heart health

Regular intake can:
• Lower blood pressure
• Improve vascular function

Nice bonus beyond just workouts.

⏱️ When to take it
• Best timing: 2–3 hours before exercise
• Typical dose: ~300–600 mg of nitrates (often one concentrated shot)

⚠️ Things to know
• You might notice pink/red urine (harmless—called beeturia)
• Effects vary person to person
• Using antibacterial mouthwash can reduce the effect (it kills bacteria needed to convert nitrates)

01/04/2026

Im excited to announce that due to my hip injury I’ve given up on the 3hr 20min marathon and will now focus on smashing a Hyrox.

First step - wax my chest!

30/03/2026

Get this locked in pre run or leg day to get those glutes fired up

Simple, effective exercise and you will reap the rewards

29/03/2026

Give this workout a go - click the reels for each exercise 💪🏼

Kicksits- 10 reps each side
Single arm row - 10 reps each side
Pendulum Squats - 20 reps
Low to High Chest Fly - 10 reps
Offset Lunges Shoulder Hold - 10 reps each side
Choose your weights accordingly

Give it a like, comment and share and I’ll get some more posted for you

29/03/2026

❤️GIVEAWAY TIME!❤️

Win 12 week online training and a 3 class pass
Just simply

To Enter:

1) Follow both accounts x
2) Tag 3 friends

Bonus entry
Share tagging both

Ps Feel free to enter more than once 👀

T&Cs Apply
The winner will be contacted by and will be selected at random by random generator.
Competition closes 11:59pm on 4th April 2026. If no response within 24 hours, a new winner will be chosen.

Good luck 🥳

29/03/2026

Let’s Be Honest!!!

Training, running has been a struggle for the past two weeks after recovery from injury, then to top it off Manchester bib turned up yesterday to rub salt in the wounds 🤦‍♂️

But why am I telling you……

Because I happens to us all 😳
We lose motivation
We get injured
Yep even to PTs that give everything they possibly can to help clients reach their goals, stay on track, adjust when their is a ni**le etc

Little man was what I needed to get out and move.
He wanted to join me and that was just what I needed to get my interval done.

The moral of the story….
It happens…. Just remind yourself of your why!

27/03/2026

Little man nearly gets as excited as I do when delivery arrives 😍

Award-winning fresh protein smoothies, all with a minimum of 20g protein and cold-pressed juice supercharged with natural botanicals along with two Performance Juice Shots.

7 x 330ml Fresh Protein Smoothies
4 x 330ml Cold-Pressed Juice
2 x 60ml Juice Shots (1 x Ginger, 1x Turmeric)

Delivered straight to your door

26/03/2026

Here are 5 practical, race-day tips to help you perform well at HYROX London Olympia this week—based on how the race actually feels (not just training).

1) Pace the first half way easier than you think

The biggest mistake is going out too hot.
• HYROX is ~60–120 mins for most people
• It’s 8 runs + 8 workouts with no real recovery
• If you’re breathing hard in the first 1–2km, you’re already in trouble

👉 Strategy:
• Runs 1–4 = controlled, conversational effort
• Runs 5–8 = hold effort, not pace

💡 People who start slower almost always overtake others later

2) Respect the “compromised running”

Running in HYROX ≠ normal running.
• You’re running on trashed legs after sled pushes, lunges, burpees
• Heart rate never really drops

👉 What this means:
• Don’t chase your usual 1km pace
• Shorten your stride + stay relaxed
• Expect run 6–8 to feel brutal

💡 Think: steady survival, not speed

3) Don’t burn matches on the ergs (SkiErg + Row)

These are silent race killers.
• Going slightly faster only saves seconds
• But costs big energy for later stations

👉 Strategy:
• Sit at a sustainable pace (around 70–80% effort)
• Focus on smooth, efficient strokes

💡 You win at HYROX by not blowing up, not by winning the row.

4) Break up stations intelligently (not emotionally)

Going unbroken isn’t always faster.

👉 Key examples:
• Sled push/pull: short bursts + 2–3 sec breaths
• Wall balls: plan sets (e.g. 15–15–10…)
• Lunges: steady rhythm, small mental chunks

💡 Even elite athletes take micro-breaks—it’s strategic, not weakness

5) Control your mindset between stations

HYROX is as mental as physical.
• You’re constantly switching: run → station → run
• Decision fatigue builds up

👉 Simple mental trick:
• Treat each section as its own mini-race
• Reset every time you enter a station

💡 Don’t think “I’ve got 40 mins left” → think “just this 1km”

Bonus: logistics win races

At Olympia London this week:
• Arrive early → check-in queues can be busy
• Bring physical ID (required to race)
• Walk the layout if possible → transitions matter

Quick race mantra

If you remember nothing else:

“Start easy → stay smooth → finish strong.”

26/03/2026

Walking 10,000 steps a day might sound simple, but it triggers some pretty powerful changes in your body over time.

🗓️ After 1 Week (Initial Boost)
• Energy levels go up
You may feel less sluggish as circulation improves and your body adapts to moving more.
• Mood improves quickly
Daily walking boosts endorphins and can already start reducing stress and anxiety.
• Slight water weight loss
Increased activity can reduce bloating and help your body regulate fluids better.
• Better sleep
You’ll likely fall asleep faster and get deeper rest.

🗓️ After 1 Month (Visible Changes)
• Noticeable fat loss (if consistent)
You’re burning hundreds of extra calories daily, which can lead to gradual weight loss.
• Improved endurance
Walking feels easier, and you won’t get tired as quickly during daily activities.
• Better blood sugar control
Your body becomes more efficient at regulating glucose, lowering risk of Type 2 Diabetes.
• Lower resting heart rate
A sign your cardiovascular system is getting stronger.

🗓️ After 3 Months (Transformation Phase)
• Stronger heart and lungs
Significant improvements in cardiovascular fitness and stamina.
• Reduced body fat percentage
Especially when paired with good nutrition—your body becomes more efficient at burning fat.
• Joint and mobility improvements
Less stiffness, smoother movement, and stronger supporting muscles.
• Reduced long-term disease risk
Lower risk of conditions like heart disease and Type 2 Diabetes.
• Mental clarity & consistency discipline
You’ll likely feel sharper, more focused, and more in control of your routine.

⚡ The key insight:

It’s not really about “10,000” specifically—it’s about consistent daily movement.
Even 7–8k steps done every day beats 10k done occasionally.

24/03/2026

The problem is….
I’m not fast enough to be a pro athlete
I’m not cute and funny enough to be a content creator….
So I’m stuck in the middle…
I’m literally just someone who train a lot and annoy people on instagram

22/03/2026

When a plan comes together at the right time.

First words I said to when we started training we will get a faster time than what she planned.

Yesterday PB at
Today 30km PB at Hillingdon 20

Race day at will be the party after the hard graft she has put in

🏃🏼🚀

Address

Hillingdon

Website

http://Www.paulscottpersonaltraining.co.uk/

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Paul Scott Personal Training

Well....... im just a normal kinda guy who wants to keep you all fit, healthy and mobile while trying to make it as Fun as possible.

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