Coach Milligan

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Coach at BaseLine | Strength, Discipline, Leadership for High-Performing Men

At BaseLine, I coach driven men - founders, executives, and leaders - who refuse to settle for mediocrity.

05/08/2026

My Facebook memories is filled with throwbacks to my second visit to gym in Maribor.

This was my second experience out in Slovenia and it taught first hand how the environment dictates performance.

We had visited him for the first time the previous year but only spent a day there, this time around we got the full experience.

Every session there was tough. I considered myself to be in good shape and thought I trained hard - but out there it was on another level.

Over the course of the trip we got in around 4-5 sessions, and due to my flight times I completed his infamous Saturday Valhalla workout on the Friday myself before I flew home, with the others completing it as a group on the Saturday.

What was apparent was that this was the norm for his gym and the people that trained there.

No one thought that 20 rounds of Pull Ups, Press Ups, Goblet Squats and Knee Raises was a bit extreme for a warm up.

Everyone worked hard, no one complained - they just done the work and everyone was in great shape.

This is something I've tried to emulate at BaseLine.

It will never be the same as Marcks place but I want to try and create a similar environment that attracts the right type of people that produces similar results.

James Clear, the author of the book Atomic Habits, believed that you should seek an environment where the desired behaviour is the normal behaviour.

This is a prime example of that - train in an environment like this and you will certainly raise your effort level.

If you train in a place surrounded by people that don't really work hard and don't get results then chances are you will become them.

If you're not making progress in your gym, look around and identify if the environment is indeed the problem.

Do what you said you would do.When you said you would do it.The way you said you would do it.Something I've been working...
04/08/2026

Do what you said you would do.

When you said you would do it.

The way you said you would do it.

Something I've been working on over the past year in all facets of life.

Too many people tell the world what they're going to do, but in the moments that matter they come up short.

The person this affects this most is yourself.

When you consistently break promises to yourself, it compromises your character.

2026 is over 50% done.

Has your actions lined up with your words?

Talk is easy.

"I'll lose weight"

"I'll go to the gym"

"I'll reduce my screen time"

"I'll stop drinking"

"I'll spend more time with the kids"

"I'll walk the dog before work"

Stop telling people.

Show them.

In fact - stop telling yourself.

Prove to you that you're a person that follows through on their commitments.

03/08/2026

"I'll start on Monday"

Well done to our 3 Tug of War teams at the Dundonald Highland Games.Thanks to everyone that took part from the gym and a...
01/08/2026

Well done to our 3 Tug of War teams at the Dundonald Highland Games.

Thanks to everyone that took part from the gym and a few special guest appearances.

🔨🔨🔨

Authenticity is becoming rare.The fitness industry is full of people chasing the perfect photo, the perfect angle and th...
29/07/2026

Authenticity is becoming rare.

The fitness industry is full of people chasing the perfect photo, the perfect angle and the next vital trend that will get attention online.

I've always tried to make BaseLine different.

I’m more interested in training people than creating content.

I care more about the dad who can finally keep up with his kids, the man who has lost 15kg, the member who has become stronger, fitter and more confident than I do about building a perfect Instagram feed.

One of the biggest reasons I built BaseLine was freedom.

Freedom to coach the way I believe works.

Freedom to focus on the fundamentals.

Freedom to avoid fads, gimmicks and whatever the fitness industry is obsessed with this month.

I don’t want to chase trends.

I want to build people.

The basics still work - strength training, conditioning, good nutrition, consistency, accountability and showing up week after week when you don’t feel like it.

It's not flashy.

It’s not always exciting.

But it changes lives.

Real coaching is often repetitive.

Real progress is usually slow.

The mission is to build stronger, healthier, more capable men who can handle whatever life throws at them and become a stronger example for their families.

No gimmicks.

No pretending.

No trend chasing.

Just honest coaching, hard work and training that works.

27/07/2026

Doing > Talking

"People who do the same thing for too long become fossilized and incapable of change. Progress and change are synonymous...
27/07/2026

"People who do the same thing for too long become fossilized and incapable of change. Progress and change are synonymous. Without change, without subjecting the body to new and different tests and stresses, nothing of any physical consequence will occur. The human body does not favourably reconfigure itself in response to sameness. Identify weak points and give them priority. This is the toughest of tasks, but the one with the most growth potential. Play to your weaknesses, not your strengths."

If you haven't made any significant changes to your fitness, strength, performance or physique in recent times then something has to change.

That's if you want to change anyway.

If you continue doing what you've always done, you'll remain where you are.

Many people might be happy staying in their comfort zone.

If you're not one of those people and are spinning your wheels then audit your training and diet.

Are you doing the same routines, lifting the same weights, eating the same diet?

I'm not saying you need a complete overhaul.

You might just need to put more weight on the bar of exercises you're already doing.

You might need to push harder on those conditioning workouts.

You might need to train in an environment that encourages progress, not comfort.

You might need to cut down on those portion sizes or actually track your nutrition.

You can't do the same s**t you've always done and expect big changes.

Plan and prep for the week ahead, or just go through the motions - again.

Every choice you make on a daily basis lays the foundations for your future self.Every time you hit snooze on your alarm...
26/07/2026

Every choice you make on a daily basis lays the foundations for your future self.

Every time you hit snooze on your alarm, you are developing a habit.

Every time you say "I will start on Monday" and don't, you are developing a habit.

Every time you chose Netflix over a workout, you are developing a habit.

Every time you revert back to poor dietary choices, you are compounding that behaviour.

Every time you make excuses, you are playing into that narrative.

People think you can just flick a switch and become more disciplined and change their habits.

The reality is, the longer you keep putting it off, the more ingrained your current habits will be in your lifestyle.

The more deep rooted your current habits are, the more of a challenge they'll be to change them.

The longer you delay positive action, the harder it is going to be to change this.

If you have big plans of getting in shape, you need to get the ball rolling sooner rather than later.

The cost of inertia is an expensive one.

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