ELMM Coaching

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. .

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.

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.

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.

14/09/2025

Simple and tasty high protein breakfast.