EMF Coaching

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

As a powerlifter with coeliac disease, trying to gain weight.I’m chasing something specific here - filling out my weight...
30/08/2026

As a powerlifter with coeliac disease, trying to gain weight.

I’m chasing something specific here - filling out my weight class a little more (after weighing in super tiny last year đŸ€­) adding kgs to my lifts, and actually fulfilling my potential in this sport.

That takes eating enough, consistently.

But it’s not just that simple

Coeliac disease means digestive health has to come first - I have done a lot of trail and error with what fuels me the best and what my gut can actually handle. Training doesn’t happen in a vacuum, and neither does eating.

So I’m not gaining weight for the sake of it. I’m doing this slowly and intentionally, prioritising muscle over just moving the number on the scale. Slower progress, but the right kind.

And before y’all get mad at me, I added some chilli sauce for flavour after the photos (but I also do lowkey love plain ass food 😂)

These are some of the meals getting me there. 👇

30/08/2026

You got injured because you trained hard without the foundation to support it đŸ§±

I ran a poll last week and over 40% of you said you’ve stopped training in the past because of an injury.

Here’s the pattern behind that number: you add weight, add volume, add intensity - but nobody checks what’s underneath it first.

Can your hips move through full range. Can your shoulder handle overhead load. Can you decelerate as well as you accelerate. Are you actually recovering, or just running on hope.

Skip that and you’re not progressing. You’re loading cracks.

The injury doesn’t happen on the day it happens - it’s been loading for weeks. The heavy session just cashes the check.

Foundation first, intensity second. Miss that order and you don’t skip the foundation, you just pay for it later, usually at the worst time.

DM me FOUNDATION and I’ll send you the exact areas I check with every athlete before we ever load anything heavy 💅

29/08/2026

I didn’t get into powerlifting to look a certain way.

I got into it because I got told my body couldn’t do this anymore, and I decided that wasn’t the end of the story.

Now I coach a whole crew of badass legends doing the same thing.

Athletes, lifters, mums, dads, people running businesses and house holds and still showing up to hit PBs.

We don’t train for a smaller body, we train for a stronger one.

If that’s you’re mindset too, you’re in the right place

You didn't skip the session. You just skipped the part that makes it worth anything.Undereating after training feels pro...
28/08/2026

You didn't skip the session. You just skipped the part that makes it worth anything.

Undereating after training feels productive. It isn't.

Your body can't repair, refuel or adapt without the input to do it with, so you end up doing the hard part for a fraction of the result.

Fuelling properly after a session isn't separate from your training. It's the training.

27/08/2026

Nearly 40kg on Chloe’s squat this year. Here’s the actual breakdown, not just “she trained hard.”

Hypertrophy phase first. Higher volume, 65-75% intensity, building the tissue capacity before we ever chased a heavier number.

Then a strength phase. Intensity up to 75-85%, volume down, focus shifted to bar speed and technical proficiency under load.

Alongside that, targeted accessory work for abductors, ankle mobility and core, because more squats alone don’t fix a sticking point. The right accessory movements do.

Final block was intensification. 85%+ using RPE and RIR to manage fatigue, tapering so she could actually express that strength on the platform.

This is what evidence based programming looks like. Not more, not harder. The right thing at the right time.

If you want real life results like Chloe - a programme built around your actual limiting factors instead of guessing what’s next, DM me READY

26/08/2026

When life gets hard, most athletes think it’s all or nothing. Either you’re doing the full programme or you’re doing none of it. So the second things get busy or stressful, training goes out the window completely.

That’s the expensive part. Not the bad week itself, the fact that you stopped instead of adjusted.

You can’t control a rough week at work, a bad night’s sleep, your kid being ill, a deadline eating your evenings. But you can control what your training looks like around it.

Fifteen minutes instead of an hour. Bodyweight instead of the gym. A walk instead of a run. Something instead of nothing.

That’s what keeps you an athlete through the hard periods instead of restarting after them.

Control what you can control. Don’t stop, adjust.

Comment “CONSISTENT” if you needed this today and I’ll send you what I give my clients to stay on track without needing perfect conditions.

If you play sport, your body has to tolerate a lot.Running. Sprinting. Jumping. Changing direction. Contact. Repeated ef...
25/08/2026

If you play sport, your body has to tolerate a lot.

Running. Sprinting. Jumping. Changing direction. Contact. Repeated efforts. Fatigue.

And then we add your actual life on top of that too.

Work. Poor sleep. Stress. Busy weeks. Extra sessions. Less recovery.

So when someone keeps picking up injuries, I don’t think the most useful answer is:

“I’ve just got bad knees.”
“My hamstrings are always dodgy.”
“I’m just injury prone.”

I want to know whether your capacity actually matches the demands you’re placing on your body.

That’s one of the reasons strength training matters so much for athletes.

It isn’t just about lifting heavier weights.

Good strength work helps build your ability to tolerate force and gives your muscles, tendons and supporting structures a better base for the demands of your sport.

Essentially, we’re trying to raise the ceiling.

But strength is only one part of the conversation.

If you’ve recently been injured, ask yourself:

Did you actually complete your rehab?

Or did the pain disappear, so you stopped the exercises and went straight back to normal training?

Because pain-free and fully prepared for sport aren’t necessarily the same thing.

Your rehab needs to bridge the gap between where you were injured and what your sport is eventually going to ask from you again.

And then we need to look at the bigger picture.

Maybe your normal training load was manageable


but then work got ridiculous, you slept badly all week, played an extra match and squeezed another run in because you felt like you “should”.

Your body is dealing with the whole picture.

There is no programme that can make you completely injury-proof.

But we can make you better prepared.

Before you decide your body is the problem, ask whether you’ve actually given it the preparation it needs.

If you take your sport seriously, your strength work should help you perform in it - not just give you something to do in the gym.

DM me đŸ’«PERFORMđŸ’« if you want your training built around making you stronger and more capable for your sport.

It’s summer. Kids are off still school. Holidays are booked or you’re just returning. Routines are a mess for everyone r...
24/08/2026

It’s summer. Kids are off still school. Holidays are booked or you’re just returning. Routines are a mess for everyone right now, not just you.

But here’s what happens in individual sports especially: nobody around you clocks that missing a week is normal.

There’s no teammate texting “see you Thursday.” No changing room keeping you accountable. Just you, deciding in your own head whether 2 missed sessions means you’ve fallen off completely.

You haven’t.

Progress isn’t a streak you break. It’s a direction you keep coming back to.

The athletes who actually get better this summer aren’t the ones who never miss a session.

They’re the ones who don’t let missing 2 turn into missing 12.

If your training’s felt patchy the last few weeks, that’s not failure, that’s just August.

Show up when you can, and don’t let a normal wobble talk you out of the whole thing.

Comment “SUMMER” if your routine’s been all over the place lately, you’re not the only one. We’ll make sure your next week is bullet proofed for success x

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