EMF Coaching

Set the Tone Sunday ✨

Pick one food focus this week.

Not a full life reset. Not unrealistic goals. Not a “new week, new me” panic plan because you had a weekend and now feel like you need to make up for it.

Just one thing that would actually help.

When we try to change everything at once, it gets overwhelming very quickly.

Suddenly you’re trying to train perfectly, eat perfectly, hit steps, drink enough water, sleep 8 hours, meal prep every meal, avoid every snack, manage stress, recover well and somehow still live your actual life.

No wonder it feels impossible.

So this week, simplify it.

Maybe your focus is protein at breakfast.
Maybe it’s eating before training instead of trying to lift on vibes and a coffee.
Maybe it’s making lunches easier.
Maybe it’s adding fruit or veg.
Maybe it’s drinking more water.
Maybe it’s not skipping meals when the day gets busy.

It doesn’t need to be dramatic to be useful.

And it definitely doesn’t need to come from punishment.

Food is there to support you.

Your training.
Your energy.
Your recovery.
Your mood.
Your strength.
Your life.

Instead of trying to be perfect this week, choose one thing that would make the week feel a little bit easier.

Small things repeated often will always beat a Monday morning identity crisis that lasts until Wednesday, lol.

Once that one habit is automatic, the next week stack another habit on top. This is how we creare long term lifestyle changes.

Set the tone for the week.

What’s your food focus? 👇

I get why this fear exists.

A lot of women have been taught that the goal is to stay small, take up less space, and train in a way that burns calories rather than builds strength.

So when someone says “you should lift weights”, the first thought can be:
“But I don't want to get bulky?”

For most women, the real risk isn’t accidentally building too much muscle. Trust me i've been trying for years😂

The risk is not building enough.

Research suggests muscle mass can start decreasing from around our 30s, with muscle mass reducing by roughly 3–8% per decade after the age of 30.

Muscle isn’t just about how you look.

Muscle helps you move well.
It supports your joints.
It helps with balance.
It supports your metabolism.
It makes everyday life easier.
It helps you feel more capable in your body.

Then we have bone health.

Osteoporosis affects over 3 million people in the UK, and around 1 in 2 women over 50 will have a low trauma fracture linked to osteoporosis.

It’s said because women deserve to know that strength training is not just an aesthetic thing.

It’s health work.
It’s future-you work.

It’s “I want to be able to carry my shopping, walk up the stairs, lift my suitcase, get off the floor, keep doing the things I love and trust my body for as long as possible” work.

And no, lifting weights a few times a week will not suddenly make you bulky.

What most women actually notice first is:

They feel stronger.
They move better.
They stand taller.
They feel more confident in the gym.
They stop feeling as fragile.
They start trusting their body more.

So instead of asking:

“What if I get bulky?”

Maybe the better question is:

“What happens if I never build strength?”

Because your future body deserves support too.

And strength training is one of the best ways we can give it that support.

If you’re nervous about starting, you don’t need to know everything before you begin.

You just need a plan, support, and someone who can help you build confidence one step at a time.

Sources: NHS, NHS Inform, WHO, NIH/PMC.

Set the Tone Sunday ✨

Choose your training days before life chooses them for you.

Because “I’ll train 4 times this week” sounds great…

But if you haven’t actually looked at your diary, your workload, your energy, your plans and your recovery, it’s not really a plan.

And we’ve all done it, lol.

You plan for the version of you who has perfect sleep, endless time, low stress, no social plans and unlimited motivation.

But real life doesn’t usually work like that.

So this week, before Monday hits, look at your actual week.

When are you busy?
When are you likely to be tired?
Which days make sense for harder sessions?
Which days might need to be lighter, shorter, or moved?

A realistic 3-session week will always beat an imaginary 5-session week that falls apart by Wednesday.

And if something changes? Adjust.

Move the session.
Shorten it.
Swap the days around.
Keep the routine alive.

That’s how consistency is actually built.

You don't need to pretend life doesn’t exist. You need to start planning around it.

So, set the tone for the week:

What days are you training?👇

5 YEAR GIVEAWAY 🎉

5 years ago, I was sitting on my breaks during night shifts at the labs, trying to get my business off the ground 😂

I was leaving secure employment, hadn’t even fully finished university yet, and spent a lot of time thinking, “is this the right thing to do?”

But wow, has it been worth it.

Since then, I’ve coached in person, fully online, and while travelling the world. I’ve supported clients through first gym sessions, first PBs, first competitions and huge confidence shifts.

I’ve broken 3 world records myself. One of my clients won European silver last year. And EMF has reached people all over the world, which is pretty mental.

But eventhough that is all super cool, the bits I love the most are still at the core.

Helping people realise they are capable.
Helping someone walk into the gym with more confidence.
Helping clients stop second guessing every session and build strength in a way that actually fits real life.

Over the last 5 years, I’ve grown as a coach too, because I’ve always wanted this service to be more than just a programme.

Supportive.
Evidence-based.
Actually useful.

So to celebrate 5 years since qualifying, I’m giving away 5 weeks of online coaching.

There will be two winners, and each will get:

A personalised programme
Weekly check-ins
Video feedback on lifts
Support with gym confidence
Help building consistency around real life

This is for you if you want to get stronger, improve your technique, stop winging your sessions and feel more confident in the gym.

To enter:

Follow
Like this post
Comment **5 YEARS STRONG**

Bonus entry: share this post to your story and tag me.

Winner announced: 22nd June 2026

Thank you for being part of the last 5 years. Whether you’ve been a client, followed along, shared a post, messaged me, trained with me, supported me, or quietly watched from the sidelines, I appreciate you more than you know.

Now let’s celebrate 🖤

3 things I look for when fixing your deadlift 👀
And it’s rarely just “pull harder”.

A deadlift can look simple from the outside.

Bar on the floor.
Pick it up.
Put it down.

But when I’m coaching someone’s deadlift, I’m looking at what happens before the bar even leaves the floor.

Because most deadlift issues start before the pull has even properly started.

I’m looking at:

Your start position.
Whether you’re creating tension before you move.
Where the bar travels.
And whether your hips and chest are actually moving together.

Because if you just yank the bar off the floor with no tension, the bar is probably going to pull you out of position.

If the bar drifts away from you, it’s going to feel heavier than it needs to.

If your hips shoot up before your chest moves, it can quickly turn into a spicy lower back situation, lol

But none of that means you’re “bad” at deadlifting.

It just gives us information. That’s the difference between guessing and coaching.

Most people don't need 100 different cues thrown at them, we need to break it down, find what works for you and make it stick

If you want help making your deadlift stronger, cleaner and more consistent, DM me DEADLIFT and I’ll send you the online coaching details.

Good coaching isn’t forcing the plan.

It’s knowing when to adapt it.

Because no one is going to have perfect weeks forever.

Life gets busy.
Sleep gets rubbish.
Stress builds.
Confidence dips.

And when that happens, the answer isn’t always “just push harder”.

Sometimes, yes, we need to challenge the excuses.

But sometimes we need to look at what’s actually going on and make the plan fit the person in front of us.

That doesn’t mean you’ve failed.

It means we’re being smart.

The goal isn’t to follow a spreadsheet perfectly while your life falls apart around it.

The goal is to build strength, confidence and consistency in a way that actually works in your real life.

Some weeks are push weeks.
Some weeks are “keep the routine alive” weeks.
Some weeks are “let’s not spiral because this feels harder than normal” weeks.

All of them can still be part of progress.

That’s the difference between being handed a programme and actually being coached.

A plan tells you what to do when everything is going well.

Coaching helps you know what to do when things feel messy.

If you want support that goes beyond “here’s your plan”, DM me ONLINE and I’ll send you the details.