EMF Coaching

A good coach does not expect you to perform like a robot every week.

Some weeks you feel strong, focused and ready to go. Other weeks, life feels heavier. You are tired, stressed, under-recovered, distracted, or just not quite yourself.

That does not mean training has to stop.

Sometimes the smartest thing I can do as a coach is adapt the session:
reduce the sets, change the exercise, lower the weight, shorten the session, or focus on one thing that matters most.

That is not “letting someone off.”
That is coaching.

Progress is not only about the weeks where everything feels easy.
It is also about the weeks where you still show up, do what you can, and keep the routine going.

Adapting a session is not giving up.
It is how we make training sustainable.
It is how we build consistency.
And over time, consistency is what gets results.

Your training should support you through real life, not expect you to ignore it.

😭🩷

I was having a conversation with a client this week about priorities, and one thing we both really aligned with was this idea:

The hard choices you make now can make life easier later.

For her, moving every day is just a given. That doesn’t mean a hard training session every day. Sometimes it’s the gym, sometimes it’s a walk, and sometimes it’s simply making sure she gets up and moves.

It’s not something she has to debate with herself each day. It’s part of how she lives.

For someone else, that might feel too hard. They’re busy, tired, unmotivated or unsure where to start.

And yes, making time to move can be hard.

But look ten years ahead.

Who is more likely to have it harder?

The person who made time to build strength, move regularly and look after their body?

Or the person who kept putting it off because it felt easier in the moment?

Of course, exercise doesn’t guarantee perfect health. Bodies are complicated, and there are things we can’t control.

But the choices we make repeatedly still matter.

Training is hard.
Starting is hard.
Making yourself a priority is hard.

But feeling weaker, less confident and more limited is hard too.

There isn’t always an easy choice.

Sometimes you just have to choose the hard that builds something.

Choose the hard that gives you more strength, more confidence and more options later.

Wholesome lil July life dump 🩷

Summer is all about making lots of time for babies human and furry. Wedding planning is in swing, but also taking time to spend quality time with each other without the pressures

Still working hard, studying and working my butt off to have the best life ever

Summer sunsets are my fave

LOL don't worry, my athelte heart is still deep in powerlifting

BUT as a coach, my job is to listen to my client's goals and help them suceed in what THEY want to do.

And for a lot of my gang, that does involve going for runs, or playing a sport that involves running and/or sprinting.

As I said, I am not a runner, lol, but I throw myself into research, peer reviewed articles and extra studying of qualifications that help me be the best coach for them.

So this is my approach

If you want to become a better runner, your first thought is probably to run more.

And yes, running is still the most important part of improving your running.

But it is not the only thing that matters.

I have worked with runners who have beaten their PBs, increased the distance they can manage and experienced fewer recurring issues after adding structured strength work alongside their running.

A well-planned programme can help build the physical qualities your body needs to handle running.

You do not need random gym workouts that leave you too sore to run.

You need strength training that works around your mileage, supports your goals and targets what your body actually needs.

Running builds your running.

Strength and conditioning builds the body that supports it.

Send me **RUNNER** if you want help getting stronger for your running.

So grateful for everyone who is part of this life that allows me to run this business🩷

February was the first time we tested Steph’s 1RMs.

She lifted some crazy numbers and I know that was only going to be the starting point of something special.

100kg deadlift was a PB butttttt I knew there were more kilos to get.

It was simply the strongest expression of the movement she could produce *at that point in time*.

After her last 1RM, I wasn’t interested in chasing another PB. The lift told me exactly what we needed to work on.

Rather than adding more weight, we focused on increasing her ability to produce force in the positions where she was least efficient.

That meant stripping the deadlift back and rebuilding it.

•⏸️Paused deadlifts - to improve positional awareness, reinforce lat engagement and trunk stiffness, and develop force production from a static position - removing any reliance on momentum. These are particularly effective for strengthening the lift-off phase and improving consistency in the start position.

•🔇Sub maximal volume - to increase technical proficiency. Strength is a skill, and repeated high-quality exposures allow motor patterns to become more efficient under load.

•🎯Targeted accessory work - to address the limiting musculature rather than simply training the deadlift harder. Every exercise had a purpose based on *why* the lift was breaking down.

•📈Progressive overload - only after movement quality improved. Load is a progression variable, not the only progression variable.

People often think getting stronger means lifting heavier every week.

In reality, long-term strength comes from improving your ability to produce force, maintain position under load, and repeat efficient movement patterns. The stronger your technique, the greater your ceiling becomes.

Four months later, the bar doesn’t just move because Steph is stronger.

It moves because she’s become a more efficient lifter.

This is what I love about coaching.

Not throwing more kilos on the bar. Instead breaking it down, looking at the lifter in front of you and assessing what THEY need.

Knowing exactly which adaptation your athlete needs next. Which coaching cue they will respond too better and building on them one at a time.

☀️ Summer holidays are here this week!

But.. Your summer routine doesn’t need to disappear just because life gets busier.

Holidays, days out and changes to your usual schedule can make training feel harder to manage. That’s exactly why I’ve created my 6-Week Summer Strength Package

It gives you a clear, flexible plan to follow so you can keep building strength without feeling like your whole summer has to revolve around the gym.

Inside, you’ll get:

✓ Three full-body workouts each week
✓ Simple exercise alternatives for different equipment
✓ Guidance for busy weeks and shorter sessions
✓ A planned lighter week to help manage fatigue
✓ Printable workout logs to track your progress
✓ Weekly check-ins to help you stay consistent

You don’t need to train perfectly. You just need a plan that works around real life.

Whether you’re staying local, going away or simply want more structure through the summer holidays, this package will help you keep moving forward.

Message me **SUMMER** to get started. 💪

EMF Coaching 📈I transform BEGINNERS into strong, confident POWERHOUSES | 🏆2x British PL champion 22/23

I think one of the biggest reasons people avoid starting something new is not because they do not want it enough.

It is because they cannot bear the thought of being seen doing it badly.

We have become so used to sharing the polished version that it can feel uncomfortable to be witnessed in the stage where you are still learning. When the weights are light, the movement feels awkward and you have to ask someone how the equipment works.

But being bad at something is not evidence that you are incapable of it.

It is often just the first step.

Every person you see moving confidently around the gym has had sessions where they felt completely out of place. They have missed lifts, misunderstood instructions, used lighter weights and needed someone to help them.

The difference is that they stayed around long enough for those things to stop feeling unfamiliar.

You do not need to throw yourself into something so difficult that it leaves you feeling defeated. Start with a challenge that feels manageable. Learn one thing. Practise it. Adjust when it does not go well. Then come back and try again.

That is how you build strength, but it is also how you build trust in yourself.

You learn that you can feel awkward without running away.

You can make mistakes without deciding you are a failure.

You can do something because you enjoy it, even when you are not the best person in the room.

You do not have to be great at something to deserve to do it.

You just have to care enough to be bad at it for a while.