ELMM Coaching

16/12/2025

A new Pb today and it felt good. The aim is to get to 140kg for 2 reps but 135kg for one is more than good enough today.

12/12/2025

The food industry has always pushed boundaries of what’s acceptable. However, this is incredible. Yea there is protein somewhere in this. But nowhere can this be called a nutrient dense snack. This is ultra processed food at its finest. Its makers at no point of creating this sugar fest ever considered that it might have some nutritional benefit.

The problem with this is there will be kids who see this and will believe it’s good for you. They will ignore the fact that the rest of the ingredients are s**t and the nutritional content of these types of snacks is non existent. Food companies should be held to more account for their advertising and whilst they haven’t lied they haven’t been honest about their products.

To get 10g of protein you need to eat two of these which is
400 calories
31g of sugar.

Or

You could eat 5.5 boiled eggs
393 calories
34.1 grams of protein
0.6g of sugar

Or
Smoked salmon and scrambled eggs

Smoked salmon 120g
264 calories
28.g protein
0 sugar
Scrambled eggs 2 eggs
199 calories
13g protein
1.4g sugar

These are just two alternatives both make so much more sense.

12/12/2025

Morning session done and it’s been a good way to kick start a busy day.

22/11/2025

One of my hardest workouts to date. Not because it was an overly hard set, or it was a new programme. Just the last 24 hours have been mental. 30km walk to charity, work, up in th middle of the night cooking food for the walkers, work again and finally here in the gym.

Your mind will always quit before your body does so you have to find a way to push through.

I completed every exercise on the routine today there may of been a few modifications but that’s fine because I at least completed the dam n thing.

15/11/2025

26/10/2025

Sundays are about relaxing and this was a perfect way to start this sunday.

26/10/2025

This is a really disappointing article to read. If a child is needing to take wegovy then the system has completely failed them.

The report says that obesity in children is due to rise by 90% in 10/11 year olds by 2035.

Prevention is better than cure we need more education as clearly there isn’t enough.

We need to get back to eating better quality food, we need to spend less time in front of a screen and more time outside, snacks shouldn’t be readily available.

Wegovy is a cheat code. Yes it does work and you will see results but it’s not dealing with the underlying issues and it’s bloody expensive way of doing it. You could easily spend less money on a gym or working with me to get better long lasting results.

24/10/2025

This is some advice that’s been given to my son on a rugby coaching course and I love this because it’s not just applicable to rugby it’s applicable to life

I’ve heard it been said and I’ve said it before ‘you can’t teach mindset’ but the reality is yes you can.

Everybody has a mindset and there are plenty of different types.

Based on belief and intelligence
Growth Mindset: Believes abilities and intelligence can be developed through effort, practice, and learning from mistakes.
Fixed Mindset: Believes abilities are innate and can’t be changed.
Positive Mindset: Focuses on the good in situations and people, is optimistic, and believes in one’s ability to achieve goals.
Negative Mindset: Focuses on the bad, is pessimistic, and is doubtful of success.
Abundance Mindset: Believes there is enough success and resources for everyone.
Scarcity Mindset: Believes resources are limited and that one must compete fiercely to get them.
Based on profession or area of focus
Entrepreneurial Mindset: Is creative, resourceful, and seeks opportunities and new challenges.
Business Mindset: Involves seeking opportunities to solve problems, enjoying service, and developing critical thinking.
Leadership Mindset: Involves a focus on supporting teams and organizations, particularly during times of uncertainty.
Analytical Mindset: Focuses on logical thinking and problem-solving.
Creative Mindset: Involves generating new ideas and approaches.

Mindful Mindset: Is aware of the present moment without judgment, including thoughts, feelings, and sensations.
Collaborative Mindset: Prioritizes working with others to achieve a common goal.
Confident Mindset: Involves trusting in one’s skills and abilities, and being open to change.
Resilient Mindset: Can bounce back from setbacks and challenges.

Understanding your mindset and then finding out how you can develop it is the challenge.

Working on your mental health is just as important as working on your physical health and is just one part of your deeper health elements.

21/10/2025

Todays workout included
Bench press
110kg
4x 6
Box jump
4x 4

Setting new PBs and having fun at the same time

18/10/2025

Weekend reset.
Lake, sauna and firepit.

After a long busy week it’s a perfect way to start the weekend.

The things I like about it
The extremes of the hot and cold
The challenge of the cold plunge
The dopamine release
The likeminded community
The ability to switch off
Time to reflect and plan
Being outside

We all lead busy lives. Whether work or social, to have an hour where you can just switch off from everything, immerse yourself in you without distraction is priceless.

Being healthy isn’t just about your physical health, it includes your mental and emotional health and just taking that time out of your day to reset is beneficial not only to you but others around you.

1 hour a week isn’t long and we can all find that 1 hour probably from scrolling on social media to help you be happier and healthier.

It’s become an integral part of my weekly rountine and if I don’t get it done I definitely notice a difference in my general focus and overall energy levels.
Not sure what the waters going to be like in January but looking forward to finding out.

14/09/2025

Simple and tasty high protein breakfast.

14/09/2025

Early morning video analysis and the boxing perfect way to start the day.