Hello Reader,

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News of the Week

Last Sunday I went for my first bike ride with the boys since tearing my groin.

Nothing crazy.

No Strava records 😂

Just Dad and his boys out riding together.

And fuck... It felt GOOD.

Winter is almost behind us, Spring is around the corner.

Warmer weather. Flowers blooming. More time outside.

And pollen absolutely destroying me...

That part I could do without 😂

But being able to get back outside and ride with my boys meant more to me than they probably realised.

Because a few weeks ago...

I couldn't.

And here's the important part:

I didn't get here by doing anything heroic.

I followed the fuckin plan.

That's it.

My physio gave me a program...

I did it.

The exercises.

The progressions.

The modified training.

The boring stuff.

Even when I wanted to do more.

Even when I felt good enough to push harder.

Even when my old identity was screaming at me to just go for a run.

I didn't negotiate with the process.

I followed it.

And Sunday...

I got another little piece of my active-dad life back.

It got me thinking about how many parents tell me they desperately want to lose weight.

They want more energy.

They want to get fit.

They want to feel confident again.

They want to run around with their kids.

And they genuinely mean it.

But then...

They start negotiating with the very process that's supposed to get them there.

"I'll skip today's workout."

"One weekend won't matter."

"I'll start tracking again Monday."

"I don't really need the walk."

"I'll just do my own thing."

One little exception.

Then another.

Then another.

Until the exception becomes the standard.

Here's what this rehab process is reminding me:

Results aren't built in the big moments.

They're built in hundreds of boring little decisions nobody gives a shit about.

Doing the rehab exercise.

Finishing the walk.

Preparing the meal.

Going to bed instead of scrolling for another hour.

Doing the 15-minute workout when 15 minutes is all you've got.

Keeping the promise.

Again.

And again.

And again.

You don't rise to the level of the goal you wrote down.

You fall to the standard you're willing to live by.

And if that standard changes every time you're tired...

Busy...

Stressed...

Unmotivated...

Or inconvenienced...

You're going to keep starting over.

Now, this doesn't mean blindly following a plan that clearly isn't working.

Good plans get assessed.

Adjusted.

Progressed.

My physio has changed mine as my body has healed.

But there's a massive difference between:

Adjusting the plan because the evidence says you should...

and

Negotiating with the plan because you don't feel like doing it today.

Busy parents need to know that difference.

Because eventually, those small reps give something back.

For me this week...

It wasn't abs.

It wasn't a PB.

It wasn't some impressive gym number...

..It was riding bikes with my boys.

And THAT is why I do this shit.

We'll hopefully be doing plenty more rides together this Spring as I continue building toward running again.

One step at a time.

No shortcuts.

No stupid hero shit.

Just respecting the process and doing what needs to be done.

Because sometimes the reward for discipline isn't something you see in the mirror.

It's being physically capable of saying YES when your kids ask:

"Dad, wanna come?"

That's the prize.

Keep the standard.

Follow the process.

And let the boring work compound...

This Spring, we’re bringing back one of our favourite Elevation Empire programs.

4 weeks. HIIT + Pilates.

Two very different coaching styles.

One shared mission:

To help busy parents move better, feel stronger, and get back into a rhythm that actually fits real life.

👇🏿👇🏿 JOIN US ON THIS JOURNEY HERE 👇🏿👇🏿

"Come as you are. Leave a leader"

👇👇👇TIME WAITS FOR NO ONE 👇👇👇​
​

​
​Quote of the Week

Recipe of the Week

COD FISH CAKES WITH MINT PEAS

Serves 4

2 lbs. (900g) potatoes, peeled

& cut into medium chunks

2 tsp. mustard powder

4 anchovies, finely chopped

5 green onions, finely sliced

2 tsp. capers

11⁄2 tbsp. tarragon, chopped

1 lb. 2 oz. (560g) skinless cod,

cut into cubes

8 tsp. wholemeal flour

2 eggs

3 oz. (90g) ground almonds

For the vegetables:

11 oz. (320g) frozen peas

11 oz. (320g) leeks, halved &

finely sliced

2 tbsp. finely chopped mint

What you need to do

Heat the oven to 360°F (180°C). Prepare a baking sheet lined with baking paper.

Bring a pan of water to the boil and cook the potatoes for 15-20

minutes until tender. Drain well, then return to the pan and mash with

the mustard, anchovies, green onions, capers and tarragon until well

combined. Now stir through the raw cod.

Shape the mixture into 8 even-sized fishcakes, then coat lightly in the flour.

Beat the eggs in a shallow bowl and coat the fishcakes in the egg

mixture. Now coat each of the fishcakes with 1⁄2 tablespoon of the

ground almonds, and place on the baking sheet.

Place the fishcakes into the hot oven to bake for 20 minutes until

golden brown, turning each fishcake over halfway through.

Meanwhile, place the peas and leeks in a pot and cover with boiling

water. Cook on medium-high for 10 minutes, then drain and stir through the mint.

This recipe serves 2 fishcakes per portion.

Question of the Week

What message do you keep receiving - but have

yet to act on?

If you got any value from this newsletter...

​Let me know what you think of it please?

Your Coach,

P.S. The plan only works if you follow it long enough to let it work. Stop negotiating. Do the next rep.

Here are 3 more ways I can serve you:

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