ELMM Coaching

ELMM Coaching By exploring the physical, mental, emotional and environmental needs to help people achieve self pro

Shock horror people using ai to sell a bu****it fitness and weight loss promise. These ads promise fast results on minim...
07/05/2026

Shock horror people using ai to sell a bu****it fitness and weight loss promise.

These ads promise fast results on minimal effort. Anyone who has had long term results know it takes time, effort dedication and lots of determination to achieve your goals and keep it sustainable.

These ads do more damage than good because aside from removing wads of cash from your bank account they also cause damages to you mentally and emotionally as you will keep seeing imagines of people being successful when you aren’t. So there must be something wrong with you.

The reality is there is nothing wrong with you other than you have bought into a bu****it claim.

Sustainable weight loss is about adjusting your lifestyle to allow you to be successful. It’s about removing unwanted baggage and developing new habits and routines that benefit you.

Challenging yourself physically and mentally, learning new skills. Cutting away anything that’s holding you back. Creating an environment that you want to be in. Look at the circle of people you associate with. Do they benefit you?

Working out and eating is a very small part of your day and probably takes up no more than three hours a day. So it’s what you do in the other 21 hours a day that makes all the difference.

If you are looking to change your lifestyle and lose weight and get fitter then drop me a message and let’s start working on your goals and how we can achieve sustainable long lasting weight loss.

The hardest step is always the first.

05/04/2026

Another couple of pbs today and happy with the form and technique.

130kg for 2 reps
138kg for 1 rep max.

04/04/2026

A new pb at 110kg. I couldn’t quite hit the fifth rep but there is always next time. .

01/03/2026

A little session in the iron paradise this morning. It wasn’t what I had planned this morning but the weather wasn’t playing. Some good results and happy with the progress.

Breakfast is one of my favourite meals of the day. I pretty much always try and cook something which is protein based an...
03/01/2026

Breakfast is one of my favourite meals of the day. I pretty much always try and cook something which is protein based and I encourage my kids to do the same.
Scrambled egg on toast
fried eggs on toast
Smoked salmon and scrambled egg
Omelette with veg
Steak and eggs
Protein porridge
Protein fruit bars etc

These are normally made with fresh ingredients and take a minimal amount of time to prepare and cook.

High quality nutrients and protein leaves me feeling satiated and I’ve probably had some engagement with the kids as well. So that’s ticked off 5 of the 6 aspects of deep health.

What you won’t get me doing is taking a highly processed drink that has come from a factory and kid myself that it is a meal replacement.

If my life is that hectic that I don’t have time to cook a simple breakfast, engage with the family members in my house and be present with my kids then there is a big problem .

Losing weight, building muscle, keeping fit and healthy is still based on eating a healthy diet based on whole foods and it has nothing to do with drinking mass produced synthetic drinks as a replacement. It’s a supplement that has its time and place in my day but not breakfast.

If you are wide ranging diet you will be getting all the nutrients and more from the ingredients you are using which means you won’t need supplements. .

Deeper health is about building the foundations to achieve long term sustainable results.The 6 foundations of deep healt...
02/01/2026

Deeper health is about building the foundations to achieve long term sustainable results.

The 6 foundations of deep health are
Emotional
Mental
Physical
Environmental
Existential
Social

Each element requires your time and attention. If you neglect one it will impact the others. If you prioritise one over the others it will have a detrimental effect.

The problem with New Year’s resolutions or ‘New year New me’ mindset is it’s generally based on short term restriction and not about implementing long term change.

People look at January as a time to make up for Decembers indulgence. They stop drinking alcohol, cut out carbs, stop eating meat, juicing diets, intermittent fasting, excessive workouts. None of these are long term solutions and most people don’t manage two weeks before they cave in before binging on the things they have restricted and then the guilt kicks in and the feeling of failure, worthlessness etc.

Now if you are serious about making the changes you are going to realise that it’s not going to happen over night and you are buying into a long term programme of self development. It will take time, effort, planning determination, dedication and a lot of patience. There will be good and bad days but by working regularly on the 6 pillars you will build the resilience to overcome the obstacles that will come your way.

You need to find your long term goal and then break that down into smaller bit size challenges that keep you moving forward. It’s better to have lots of little wins along the way rather than one big win at the end.

New year resolutions are all the rage at the moment. The problem is the success rate of sticking to new year realoutio...
01/01/2026

New year resolutions are all the rage at the moment. The problem is the success rate of sticking to new year realoutions is about 9%.

The biggest problem with New year resolutions is in the planning. I would guess about 90% of them are made somewhere around midnight on New Year’s Eve which is provably the least practical time to make them for. A couple of reasons

1. They are unrealistic
2. No planning has gone into the process
3. Very emotional based decisions
4. Probably made under the influence of alcohol.

Here are some really normal resilutions

1 want to lose 10kg in a month
I’m going to give up smoking starting to@orrow
I’m going to stop drinking
I’m going to get fit
I’m going to join a gym.
I’m going to cut out carbs
I’m going on a fad diet
I’m going to change my job

Take your pick at some point we have all said one of those statements.

The problem is when you wake up with your hangover you are firstly going to decide how serious you were to last nights promise to yourself. Then you have to workout the practicalities of what you are trying to achieve. To achieve your New Year’s resolutions you need to be changing your habits and routines because
what you are currently doing won’t help you achieve your new goals.

If you do have a desire to make changes the better option would be spend the next few days deciding what you want to achieve and what you need to do to give yourself the best possible chance of success. Look to start next Monday having worked out the pros and cons of what you are attempting. Set yourself an attainable target which you are capable of actioning. Break it down and give yourself a short medium and long term plan and then enjoy the journey of trying to achieve your goals. Just get rid of your pointless New Year’s resolution.

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....
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.

The food industry has always pushed boundaries of what’s acceptable. However, this is incredible. Yea there is protein s...
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.

Morning session done and it’s been a good way to kick start a busy day.
12/12/2025

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

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 h...
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.

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