Our client Scott Welsh was looking for a new logo and brand, as he moved into being an independent personal trainer. The name Scott Welsh Coaching became his official business name, with its focus primarily on sports performance coaching. Due to this, we used a professional sports kit as inspiration for his brand.
The final product was a bright, high contrast logo, full of energy with an abstract ‘SW’ creating an emblem. We also created Scott’s new business cards and social media templates for his Instagram @welsh_coaching to help keep his posts on brand.
With resolutions on everyone’s lips, we asked Scott to give us some top tips for the New Year.
1. List Your Priorities
Start your year by prioritizing your life and seeing where your fitness goals really lie. It’s tough to reach any sort of fitness goal when work, holidays, children and other commitments are more important at this point in your life. For example, you could have a goal of fat loss, which means you’ll want to be in a caloric deficit*, however, if your job involves hosting clients most days of the week which means eating out and having a glass of wine or three, it’s going to be pretty tough getting in that deficit (note: it’s not impossible but it will be hard, especially if you find it hard to resist a glass of rouge).
2. Walk More
Put your phone on silent, lock your computer and get yourself outside, give yourself a break. You can tie this in with your commute to work, walking to a café/shop that’s further away for your lunch break or just getting out and enjoying the fresh air. This can be a good way to increase your energy expenditure and clear your head from a stressful day at work or at home, anything from 20 minutes has been shown to be beneficial. Taking your priorities into account, you should always try and make room for a bit of “you time”.
3. Set Yourself Daily Goals
If you do or don’t have a long term fitness goal, setting yourself daily health goals can lead to long term benefits. This can be anything from drinking more water or eating more fruit and veg to getting eight hours of sleep a night or spending time with loved ones. These are also a lot easier to monitor than a six-month weight loss target and you’ll probably find that the healthier habits you have daily, the more weight you’ll lose in the long run.
4. Don’t Do A Fad Diet for Fat Loss
Skinny Tea, Juice Cleanses, Keto Diet, Weight Loss Shots, 5:2 Diet, Meal Replacement Shakes, Intermittent Fasting (also known as, skipping breakfast or skipping dinner). These “diets” all have the same goal and that is to put you in a caloric deficit*, they just have different methods of getting you there. Most of them however, put you in so much of a deficit, that you feel like rubbish most of the time because you’re not taking in enough calories for you to do your daily jobs. Food is fuel, not just calories.
5. Treat Yo’self
Life’s too short! If you spend the majority of your week eating well and moving as much as you can, one meal a week out isn’t going to ruin your health. Similarly, going for one weight session a week won’t turn you into Arnold Schwarzenegger. Spend time with your friends, you’ll remember those nights out a lot more than those nights at the gym.
(Image Source: Melissa Rodrigues)
*Everybody has something called “Total Daily Energy Expenditure (TDEE)” this is the amount of calories you expend in a day and everyone’s varies. A caloric deficit is when your calorie intake is lower than your TDEE. Fat loss cannot happen if you are not in a caloric deficit. If you want to find your TDEE, google “TDEE calculator” or get in touch with me via Instagram @welsh_coaching and I’ll be happy to help.