How to stick to the
‘I never exercise without them.’
Stephen ClarKE & Rab Shields
STEPHEN CLARKE and RAB SHIELDS
are life coaches and weight-loss experts from
Perth, Scotland, who are shaking up the health
and wellness sphere with their informative and
lighthearted videos on YouTube. They are also
presenters of the BBC Scotland show Secret Body,
piloted in 2019, and are currently filming the first
season, for release in 2022.
THE KILTED COACHES
How to Stick to the Damn Plan
STEPHEN CLARKE and RAB SHIELDS
First published 2021
The authors’ right to be identified as author of this book
under the Copyright, Designs and Patents Act 1988 has
The paper used in this book is recyclable. It is made
from low chlorine pulps produced in a low energy,
low emissions manner from renewable forests.
Printed and bound by Sans by Grafo S.A., Bilbao
Typeset in 14 point Museo
Main Point Books, Edinburgh
Text and images © Stephen Clarke and Rab Shields, 2021
To our families
The birth of The Kilted Coaches 9
1 Be yourself in HD 13
2 What you want 27
3 The ultimate Scottish workout 33
4 Get out of your own way 45
5 Grow forwards, measure backwards 55
6 Relationship counselling with yourself 61
7 Put down the shovel! 65
8 Value your time 71
9 Don’t let your flaws define you 83
10 Dump your irrational fears 93
11 Fuck your excuses 101
12 Get comfortable being uncomfortable 109
13 New surroundings bring new thoughts 113
14 Cheating the system 119
15 Own or be owned 127
16 The Viking mindset 135
17 Progress over perfection 143
18 That one thing to guarantee success 151
Note about our kilts & logo 158
The birth of
The Kilted Coaches
Having known one another from our paper-round
days, fate would have it we’d find ourselves both
becoming personal trainers and working from the
same gym in Perth many years later. Our friendship
naturally grew from there.
Through many whisky-fuelled chats we realised we
shared the same view of the fitness industry:
that people were often following unsustainable
training and eating regimes in a quest to become
healthy – leading to an increase in stress, a decrease
in results and mood, alongside far too many
We spent over a decade preaching to our personal
training clients about the
importance of happiness and
‘allowing for life’.
But with our one-to-one business model and only
so many hours in the day, our attempt to fix such a
widespread issue was a drop in the ocean.
In another turn of fate, we became fathers around
the same time.
We both wanted to maximise the quality time
spent with our families, while still helping people to
lose weight, make sustainable lifestyle changes and
ultimately become happier within themselves.
We wanted to provide for our families and help
even MORE people than before, in a BIGGER way.
So we made the decision to take our principles and
business model online and thus
‘The Kilted Coaches’ were born.
It’s not always been plain sailing.
We’ve changed tactics and strategy a few times.
We’ve hit hurdles.
We’ve felt mentally and emotionally challenged.
We’ve even ground to a halt once or twice.
But one thing always remained.
We knew the health and fitness industry was missing
something and we felt in our hearts that we could
make a difference.
we stuck to the damn plan.
Who needs a gym when
you have Scotland?
We all have goals, ambitions and dreams, but
How do you overcome the obstacles you find in the way?
How do you kick your negativity to the kerb?
How do you become who you want to be?
BY STICKING TO THE DAMN PLAN
With hundreds of videos, thousands of followers
and millions of views, The Kilted Coaches, Stephen
Clarke and Rab Shields, are no strangers to living their lives
in high definition.
But now they reveal how to become HD in every aspect
of your life: bigger, louder, more colourful than ever,
and unmistakeably you.
In a characteristically Scottish blend of advice and
banter, The Kilted Coaches channel their years
of experience as life coaches and weight loss
experts into bite-sized nuggets of advice designed to
build confidence, positivity and ultimately that
elusive future self. Always down to earth (sometimes
very literally), they demonstrate that whoever you are,
wherever you are, you can win each day. In fact, we’re all
just folk with our own lives and commitments, and every
step towards health and happiness is a success.
So, stick to the plan and win your life – even if you don’t
have a kilt (but it helps).
Luath Press Ltd.
The Royal Mile
Edinburgh eh1 2nd
The Kilted Coaches don’t
just want you to look
better. They want you to
feel better too. The guys
will transform your life
using their unique blend
of straight talking honesty
mixed with an unshakable
kindness – in a way only a
coach in a kilt can do.
FRONT COVER IMAGE: STEPHEN CLARKE AND RAB SHIELDS
AUTHOR PHOTOGRAPHS: STEPHEN CLARKE AND RAB SHIELDS
DESIGN: IVY POTTINGER-GLASS AND EILIDH MACLENNAN