Name: Ellen Fitzgibbons
Address: GB

WELCOME TO EMF COACHING

EMF Coaching is strength training for people who want more.

More confidence. More power. More belief in what their body can do.

Welcome to EMF Coaching, where strength training goes beyond the gym. Here, you’ll gain more than just physical strength; you'll build confidence, power, and a deep belief in your body. Whether you're just starting out or looking to elevate your lifting game, I offer structured programming and expert coaching to ensure long-term success. Join our supportive community and discover that you don’t to shrink to fit in – you can grow stronger instead.

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Professional Guidance

Coaching provides you with everything that you need to achieve success in your health and fitness goals. From the training programme you have in the gym to the habit stacking in your everyday life.

Personalized Support

Ellen Fitzgibbons offers professional guidance to help you navigate your health and fitness journey. With her knowledge and experience, you can trust that you are in good hands.

Guaranteed Results

Receive personalized attention and support from Ellen Fitzgibbons. With her expertise and guidance, you can reach your health and fitness goals faster and more effectively.

Ellen Fitzgibbons is committed to delivering results. If you don't achieve your desired outcomes, you will receive a full refund. Your satisfaction is our top priority.

Take the first step towards a healthier and fitter you. Contact EMF Coaching today to learn more about our services and start your transformation.

I used to think that if I wasn’t doing everything perfectly - the most optimal program, the exact macros, the best recovery strategies - then I was failing🫠

(I was even told this sometimes😵‍💫)

But here’s the truth: perfection is a straight-up progress killer🧠.

Life doesn’t care about your “optimal” plan.

Work deadlines pile up, kids need your attention, and sometimes you just don’t have 90 minutes for a session.

But if you let perfection control you, every little hiccup feels like a failure...
well, that’s when most people quit👀

When I finally let go of the obsession, my progress skyrocketed.

I stopped stressing over every metric and started training consistently, even when life got messy. Instead of chasing perfect, I focused on better. And guess what? It worked.

You have to make your goals realistic, you have to make your plan achievable - if you don’t, and if you keep striving for what you think is perfection, you are going to making less progress towards your goals then if you adapted...

If you’re stuck in the “all or nothing” trap and it’s killing your progress, I can help. Because training should fit your life, not the other way around. 🔥

DM me the word ‘killer’ if you’re ready to make real progress - without the perfectionism. 🚀😏

I wasn’t always happy sitting in discomfort.
Actually, I used to HATE it.

I still don't love the feeling now, but I no longer actively avoid it.

For the longest time, I thought discomfort meant I wasn’t ready. That if it felt hard, it was proof I wasn’t good enough, wasn’t cut out for it, or wasn’t meant to succeed.

So I did what most of us do and I avoided it.
I stayed safe. I stayed small. I tried to keep everyone around me comfortable too.

But the thing I learned the hard way is NOTHING grows in comfort.

The big shifts, the breakthroughs, the level ups... they all happened in the moments where I leaned into discomfort instead of running from it.

When I took on responsibilities I didn’t feel “ready” for.
When I walked into the gym even though I felt out of place.
When I invested in myself even though it scared me.
When I set boundaries that others didn’t like.

Every time I sat in the discomfort, something on the other side of it changed me.
✨ Confidence I didn’t know I had.
✨ A new standard for what I was capable of.
✨ A version of me that was stronger, clearer, and more powerful.

That’s why I choose to be rooted in growth, not comfort. 🌱
Because growth isn’t easy, but it’s always worth it.

So if you’re feeling stretched, challenged, or uncomfortable right now... DO NOT MISTAKE IT FOR FAILURE

That feeling? That’s expansion. That’s proof you’re on the edge of something bigger. That’s where growth lives.

I promise you, YOU ARE ABOUT TO UPGRADE to an unseen level of yourself.

My challenge for you is to stick with the discomfort this week.
Maybe it's a goal you've always talked yourself out of.
Maybe it's something you have convinced yourself you can't do.

THIS is your time to do it.
Commit to yourself, your growth, and watch yourself level up 💫

Weekly dump 🤍

2. Started putting some wedding stationery ideas down onto paper (well virtual paper) 💒
3. 1 year since we welcomed our baby boys home 🐹💙
4. @gg._.beauty bringing me the sunshine vibes 💅
5. These sunflowers looked extra bright in the sunshine this week made
6. Annual coeliac blood tests ✅ I swear the only pro of coeliac is getting free blood work done every year, and getting to view all my levels for training 😭🤣
7. Fresh gluten free loaf - trying a new recipe on @beth.fitnesslifestyle recommendation. Not sure I nailed it tho 🤔
8. Sorted out the balcony plants - including giving highland cow a basil hair do 💇‍♀️
9. Enjoy this spelling of coeliac
10. Bench still do be progressing nicely, matched last weeks 5rep PB with better form 🤝
11. Exploring Bath with my fave x
12. Come on you Bathhhhhhhhhhh

For the longest time, I believed that being a “good” person meant always being available for others.

✨Saying yes when I wanted to say no.
✨Being the person people could always rely on, even when it drained me.

I thought this made me kind, selfless, and loved.

But in reality? It left me exhausted, resentful, and disconnected from myself.

And the moment I started setting boundaries, something shifted - people who once praised me for being “so nice” suddenly called me selfish.

Not because I was doing anything wrong, but because they had benefited from me having none 🫠

But here's where the importance really comes in..

Prioritising your own peace, well-being, and happiness isn’t selfish - It’s necessary‼️

You can’t pour from an empty cup, and if you’re constantly giving without refilling, you’ll end up burned out, bitter, and broken.

Being unapologetically selfish in the right ways - choosing yourself when needed, saying no without guilt, and honoring your own needs - actually makes you a BETTER friend, partner, and human🧠✨

Because when you take care of yourself first, you show up for others in a way that’s genuine, not out of obligation 🩷

So if they call you selfish for respecting yourself, let them. The right people will never make you feel guilty for taking care of you. ❤️

Are you guilty of going ALL IN... only to burn out faster than a phone on 1%? 😅

We’ve all been there - signing up for 5 gym classes a week, cutting out everything you love, and thinking that’s the only way to see results....

And then we wonder why 3 weeks down the line everything feels impossible?

Well, what if I told you small, consistent wins add up faster than you think. 🏆

✅ Adding 5kg to your squat over time.
✅ Drinking more water (and no, for us addicts, coffee still doesn’t count🥲).
✅ Stretching for 5 minutes after a session instead of bolting out the door.

These small wins may feel insignificant in the moment, but they’re what build unstoppable momentum.

When you focus on getting 1% better every day, those tiny steps lead to big results over time. 📈

So, instead of going all-in and burning out by week 3, aim for steady, sustainable progress. Trust me 😉

What’s one small win you’re aiming for this week? Drop it below! 👇

We showed up. That’s step one.

Everyone you look up to started right here.

There’s a part of this journey people don’t talk about enough.

The part where you’re no longer chasing smaller…
but your brain hasn’t quite caught up yet.

I’m 2kg up from my last competition.
And if I’m honest - some days, it feels uncomfortable.
Some days I question is it worth it.

Not physically. Mentally.

Because for a long time, “smaller” felt like progress.
Like control. Like success.

But I know where that mindset leads.
And it’s not where I want to go anymore.

So I made a promise to myself:
small will never be the goal again.

Being that light at my last competiton was never an intention.

Not at the expense of strength.
Not at the expense of performance.
Not at the expense of who I’m becoming.

Coming out of last comp season, I have the drive to be better. The drive to build through the uncomfortable.

There are many days I feel the pull to shrink, to hold back, to play safe…

On those days I lean in harder.

I train harder.
I fuel properly.
I remind myself what this is really about.

Because growth isn’t always comfortable.
But neither is staying stuck.

If you’re in this phase too - you’re not doing it wrong.
You’re just doing something different to what you've been made to feel like you have to do.

As a wise friend reiterated to me a few weeks ago when I was on the struggle bus "nothing changes if nothing changes"

I am proud to be in an environment surrounded by strong women, I am proud to be friends with women who make me do better.

Surround yourself with the best group of people and you'll be unstoppable 🩷

We’ve been sold the idea that motivation is everything. That if you just wake up motivated every day, success will be easy.

But having constant motivation is a myth.

Motivation is a feeling.

It’s fleeting, unreliable, and it comes and goes whenever it likes. If you rely on motivation alone, you’ll fall off the moment life gets busy, you’re tired, or you simply “don’t feel like it.”

So what actually works?

✨ Discipline. Showing up for yourself even when it’s inconvenient. Discipline is that voice that says, “I’ll do it anyway.”
✨ Habits. When actions become part of your routine, they stop feeling like effort. You don’t “motivate” yourself to brush your teeth - it’s just what you do. Training and fuelling your body can feel the same with practice.
✨ Structure. A clear plan takes away the mental load of “what should I do today?” When you know your steps, you just follow them.
✨ Community. This one’s huge. When your motivation dips (and it will), having people who cheer you on, hold you accountable, and remind you of your why is what keeps you moving forward.

The magic isn’t in feeling hyped every day. The magic is in the systems you build and the people you surround yourself with.

The people who succeed aren’t the most motivated - they’re the ones who keep going long after motivation runs out.

So next time you catch yourself waiting for motivation to show up, ask instead:
👉 What habit can I lean on today?
👉 How can I practice discipline right now?
👉 Who can I reach out to for support?

Stop chasing motivation. Start building the foundations that actually last. 💜

If you’re ready to stop relying on fleeting energy and start building strength, structure, and consistency that sticks → DM me “STRONG” and let’s get you started.

Easter isn’t going to ruining your progress.

Your habits build your results, not one day 🍫

Enjoy the chocolate, the hot cross buns, and the time with people you love.

Balance > perfection. Always.

You’ve got all the other days in the year to keep showing up ❤️

Everyone loves the platform moment - I know I miss it when I’ve been away.

The big lift.
The noise.
The adrenaline.
Being surrounded by like minded people.

The PB.
The lifts you thought you might not get.
All of your hard work and preparation being for something.

That’s what people see powerlifting as

But that moment is built on something far less exciting.

The same lift.
Again.
And again.
And again.

No hype.
No shortcuts.
No constant maxing out.

Just showing up and doing the basics properly.
Controlling positions.
Dialling in technique.
Doing it with no crowd or no instant reward.
Repeating it until it becomes automatic.

Day in.
Day out.

Most people chase the moment.
Very few commit to the process that creates it.

But the process is where strength is actually built.

Not on the platform.
In the quiet, repetitive, “boring” work no one sees.

That’s the reality of powerlifting.

And if you can learn to respect that part…
that’s when things start to move.

It’s taken me a long time to be where I am at in my lifting career, and I’m grateful to be in a place to build in the quiet moments.

It’s you vs you.

And you get to make that choice to show up again today, tomorrow and every day after that x

How we cleaned up and added 25kg to Chloe’s squat in 5 weeks 👇

No magic (well maybe a sprinkle 🙂‍↔️✨).
No random programmes or guess work.
Just doing the right things, consistently.

19th of Feb we set the goal to be squatting to depth without assistance by Easter. We laid the roadmap, and credit to Chloe she stuck in to the work 🌟

Here’s what actually changed:

1. We fixed her setup
Before → inconsistent stance, rushed unrack
Now → same foot position, same brace, every single rep

Consistency builds strength. Every rep now looks the same.

2. We improved her brace
She was losing tension at the bottom → leaking power

We focused on:
– breathing into the abdomen
– holding that pressure through the full rep
– not panicking out of the hole

Result: stronger, more stable, more confident under the bar

3. We controlled the tempo
Instead of dive-bombing and hoping for the best…
We slowed the eccentric and owned the position

More control = better positions = more force

4. We trained the weak points
Sticking halfway up? We attacked it directly

– pause squats
– tempo work
– accessories that actually carried over

Not just squatting more… squatting better

5. We kept it simple
No overcomplicating
No constantly changing things

Just repeatable sessions, small progressions, and showing up

25kg didn’t come from one big moment
It came from stacking small wins, every session

That’s how strength actually works.

If your squat feels inconsistent, stuck, or just doesn’t feel right…
it’s usually not a strength problem — it’s a skill problem

Fix the foundations → the numbers follow 📈

If this is just 5 weeks progress, where are we gonna be in another 5 week, 5 months? 🤔😛

Balancing work, life, and fitness doesn’t have to be a struggle 👏

There is always SOMETHING you can do.

Whether that's a walk over a gym session,
or making sure you drink enough that water that day.

Whether it’s a quick workout on your lunch break or a fun activity that keeps you motivated.

EVERY bit of progress counts.

It’s all about setting priorities, staying consistent, and finding what you enjoy. Surround yourself with people who support your goals and celebrate the small wins along the way! ✨

Working on habits, and external factors, and understanding your lifestyle is the key to success.

You have to understand what works for YOU and not what you think you should be doing.

If you want to dig deeper into how you can make your routine work for you, drop me a DM with the word "BUSY" and I will give you a free consultation on how to balance your life and goals!🩷

We’ve all done it - scrolled through social media, watched someone else lift heavier, look leaner, or seem to progress faster than we are.

And just like that, our own wins feel smaller 🫠

Trust me when I say I know its easier to say than do, but wholehearted honesty..
Their journey has nothing to do with yours

You also don’t see their struggles, their sacrifices, or the years they’ve put in behind the scenes.
Remember:
🧠Your progress is YOURS.
🧠Your strength is built on YOUR effort.
🧠Your journey is unfolding at the pace it’s meant to.

Instead of comparing, celebrate:
✨ How far YOU’VE come.
✨ The goals YOU’RE chasing.
✨ The fact that YOU show up and put in the work.

Progress isn’t measured by being better than someone else.
It’s measured by being better than you were yesterday.

Stay focused, keep lifting, and protect your joy. 💪💥

Most people don’t have a strength problem.
They have a consistency and structure problem.⚡

They jump between programmes.
They don’t track properly.
They avoid the uncomfortable work that actually drives change.

Then they wonder why nothing is improving🧠.

Strength training isn’t complicated (as much as we pretend it is 😅)

But it does require you to commit to the basics long enough for them to work.

Repeat the lifts.
Track your numbers.
Push your sets.
Recover properly.

Do that consistently… and progress becomes inevitable.

If you feel stuck right now, it’s not because you’ve “hit your limit”
It’s because something in your process needs tightening up.

That’s exactly what coaching fixes.

—

If you want help building real strength (without the guesswork),
drop me a message or apply via the link in my bio. 📲

You don’t need to train every day to make progress.

In fact, for most people, doing more often just leads to burning out or stopping all together.

Training is the stress you place on the body.
Progress comes from how well your body can adapt to that stress.

If you’re constantly adding more sessions without improving recovery, you’re not giving your body the chance to actually build strength.

That’s when you start to feel stuck.
Tired all the time.
Lifts not moving.
Motivation dropping.

It’s not because you need to push harder.
It’s because your body needs the opportunity to recover better.

For the majority of people, 3–4 structured sessions each week is more than enough to see serious progress.

When those sessions are focused, progressive, and supported by good recovery, they will outperform high-frequency, unstructured training every time.

More is only better when it’s sustainable.
And for most people, it isn’t.

If you want long-term progress, stop asking
“can I do more?”

Start asking
“can I do this better?”

That’s where everything changes.

—

If you want help structuring your training so you actually progress, message me 💬

Missing the platform more than usual this week 🙂‍↔️

Motivation to put my head down, keep working and get back on a British platform 👉👈

Empowered Girls EMPOWERED 🔥🔥

Last Thursday evening the girls took part in max out 2.0 📈

Every single one of the hit a squat PBssss

Tracy - 115kg (+15kg)
Chelsea - 95kg (+5kg lifetime; 100kg was so nearly there!)
Steph - 70kg (+20kg)
A couple girls couldn’t make it, sorely missed xx

But this was more than just numbers on the bar, the confidence they have grown to put these loads on their back and trust themselves.

Better form, growth inside and out of these sessions, team work supporting each other

Super super proud xx

⚡️EMF Barbell Club // Launching April 2026 ⚡️

This is where your training gets direction.

A structured, periodised programme
designed to run alongside a team of people
all working towards the same goal:

getting stronger.

You’re not guessing what to do each week. You’re following a plan that progresses.

You’re not training alone.
You’re part of a group that shows up, puts in the work, and moves forward together.

WHAT YOU GET:
– 1 coached group session each week (technique + lift focus)
– A 4-day structured programme to follow around it at a pace that suits you
– Progression built in to specific checkpoints, meets and socials
– Access to a private group for support, check-ins, and updates
– Coaching eyes on your lifts and your progress

WHO IT’S FOR:
– Beginners who want to learn the big lifts properly
– Lifters who feel stuck and want real progress again
– Anyone who wants structure, accountability, and a strong training environment
– Those who want to learn properly
– Those chasing their next PB
– Those who want to be part of something bigger than solo sessions

You don’t need to be perfect.
You just need to be ready.

Train with purpose. Progress with direction. Compete together.

Men & women. All ages. All abilities.

If you’re ready to train with purpose, this is your next step.

HOW TO JOIN:
DM “BARBELL CLUB”
or message on WhatsApp to secure your space before April 🩷⚡️

I could make a full 15 minute video on squat drills… and maybe one day I will 😂

I’ve said it before and i’ll say it again, a proper warm up can change your whole session.

These are a few focused drills to improve hip and thoracic mobility so you can actually get into a strong, efficient squat position

Hip mobility is a big one 💯
To squat to depth, your hips need to move freely into flexion, external rotation, and a bit of abduction

If that range isn’t available, your body will find it somewhere else
Usually through your lower back, knees, or by cutting depth short ❌

That’s where you start to see instability, shifting, or that feeling of “something just doesn’t feel right”

Thoracic mobility (upper back) is just as important - Especially if you’re low bar squatting 🙆‍♀️

You need enough extension through your upper back to hold position, keep the bar stable, and maintain tension

If your thoracic spine is stiff, you’ll often see the chest drop, elbows shift, and the whole lift lose structure

And it’s not a strength issue
It’s a positioning issue

These drills are not about turning yourself into the most mobile person in the room
They are about giving your body access to the positions your squat actually requires

That’s why this is never one-size-fits-all

With clients, I’ll adjust this depending on where the restriction is showing up
For some, it’s hips
For others, it’s upper back
Sometimes one drill does the job, sometimes we need a bit more time there

You don’t need a 20 minute warm up every day.
But you do need 5–10 minutes that actually changes how you move

Do the work that unlocks the lift
Then go and squat 💅

A lovely day out with @heyyyitsgeorgie at @ironforgegymalton 🍀

A less than ideal few months, with niggles and illness and then getting a virus the week before this comp.

But alas still comes away with a lifetime squat PB 💅

If this isn’t the depiction of resilience idk what is 💫

Proud of you always pal x

Georgina takes to the platform again today 🖤

After coming home from Poland with WPC Euro Silver last year, she's hungry for more 🔥

Let's get itttttt

A wholesome week 💫

1. So many PBS this week & I’m so so proud of them all 🩷
2. Piggy Bath time - this was moments before we had a full on melt down from him 😂
3. A lil trip to @evaholistictherapy for a recharge! 🧘 I slept like a dream that night, cannot even tell you how relaxed I felt. It was the first time I’ve used an infra red sauna- I’ll be back soon!
4. Squats are feeling meh atm but luckily team bench lives on 💫
5. Luteal phase = energy in the bin. Boosting myself everywhere I can to keep myself alive
6. More self care 💆‍♀️
7. Better weather has meant more clear nights and mornings. I will never not be in awe of the stars ✨
8. Your weekly reminders 💅
9. My lucky bath shirt served me well this weekend
10. See above comment 🇮🇪🍀
11. My less approved form of energy to make it through the 5am starts 😂
12. I wish I could sleep as peacefully as Tank 😂

It is easy to focus on how far you still feel you have to go.

But that is not the full picture.

At one point, starting felt like the hardest step. Walking into the gym, learning new movements, and committing to change all took courage.

The version of you who made that decision deserves recognition.

Strength training is not comfortable all the time. Progress can feel slow. Some weeks will test your patience and your confidence.

That does not mean you are doing it wrong.

Challenge and discomfort are part of growth. They are the signs that you are asking your body and mind to adapt.

So if you feel frustrated with where you are right now, take a moment to look back.

You are no longer the person who was wondering whether you could start.

You are the person who did.

And that is already strength.

You deserve every win x

El🩷

Most people try to “brace” their core by just sucking their stomach in or breathing into their chest.

That creates tension in the wrong place.

For squats, deadlifts, and most heavy lifts, we want pressure around the entire core. Not just the front. A proper brace can make all the difference between a good lift and a painful one.

A simple way I like to get clients to visualise this breathing is to learn this is using a plate on your stomach.

When you breathe in, the goal is to push the plate up with your belly, while also expanding into your sides and back.

Not only does this create a visual aid, the resistance against the plate helps you get feedback straight away with where you are chanelling the air.

Think of it as creating 360° pressure around your torso.

Once the air is in:

• Keep the air
• Brace your abs
• Lock the ribcage down

Now your spine has support.

Only after the rep do you let the air go and reset.

It’s a small skill, but it makes a huge difference to stability, strength, and confidence under the bar.

Strong squats start with strong bracing. 💪

If you want to learn how to lift properly from the start (or finally fix the basics), that’s exactly what we work on inside EMF Coaching.

Today is International Women’s Day - and it felt like the right moment to open the door to something powerful we have been growing madly for the last year already.

The Empower Her Collective was created to give women a space where strength training feels supportive, structured, and empowering.

Not somewhere you feel judged.
Not somewhere you feel like you have to know everything already.

Just a space where you can learn, grow stronger, and build confidence in your body.

Inside the Empower Her Collective, our group sessions focus on proper strength training. Each session includes:

• Coaching on key lifts like squats, deadlifts and presses
• Guidance on technique and confidence under the bar
• Structured programming so you know exactly what you are working on each week
• Access to the training plan used in sessions, so you can track progress and build strength over time
• A supportive environment where women train alongside each other and grow together

You do not need to be experienced.
You just need to be willing to start.

Strength training is not about chasing the smallest version of yourself.
It is about building a body that feels capable, strong, and resilient.

So for today only, I am offering something simple.

Join the Empower Her Collective today and your first group session is free.
Come and experience what the sessions are really like.
Make friends, whilst learning you are capable more than you ever thought you were!

Message “EMPOWER” to claim your free session.

Limited spaces available. 💜

Off season block 1 ✅🤘

So many wins in this phase that go way beyond just the numbers on the bar ✨

Strength is building, but more importantly the foundation is being laid- better movement, better execution, and a deeper understanding of the work that needs to be done, a better relationship between my body and mind🔨🧠

This block has really been about putting the ego to one side, stripping things back and focusing on quality over chasing numbers.

This is my first proper “off season” block for a year - I don’t have any regrets. Last year I fell in love with competing again and it gave me everything I needed

Communications with coach have been on point, and it’s exciting to finally be in a place where we are working on more of the niche nitty gritty aspects of lifts

But I’m in this for the long game and big goals. Which means I need to put in some big work.

Dialling in the basics, improving weak points and committing to the process day in and day out. The kind of work that sometimes is harder to do cause the results don’t always show up instantly.. BUT trust me it pays off massively down the line.

Mentally, I think this is the most locked in I’ve ever been. Fully present in the sessions, enjoying the grind and trusting the long game rather than rushing the outcome. That shift in mindset has probably been one of the biggest wins of this whole block.

The focus now is continuing to push progress where it matters.

Building as much quality hypertrophy as possible, tightening up execution, and stacking small improvements week after week⚡️

Another 6 weeks to hit hard, keep growing and make the most of this off-season phase before we transition back into comp prep and start everything up for the season ahead.

Excited for what’s coming.
Bring it on. 💪

Fat loss rarely follows a straight line.

And if you’re dieting right now and your progress graph looks like this… you’re not doing anything wrong.

One of the biggest misconceptions in dieting is the belief that weight should drop steadily every single week. In reality, the body doesn’t work like that. Progress happens in phases.

You might start a dieting phase and see an early drop. That first week or two can feel exciting because the scale moves quickly. Some of that will be fat loss, but a lot of it is also water balance shifting as your nutrition and training become more consistent.

Then comes the part most people panic about.

The plateau.

This is where many people assume the diet has “stopped working”. But more often than not, the body is simply adjusting. Hormones, stress, digestion, training fatigue, and water retention can all mask fat loss on the scale. Progress is still happening beneath the surface, even if the number doesn’t move for a while.

Sometimes there will even be a temporary increase.

This is where a refeed can come in. A refeed is not a cheat meal or losing control of your diet. It’s a planned increase in food – usually carbohydrates – to give the body a little more energy, help reduce diet fatigue, and support training performance. When calories have been lower for a period of time, this extra intake can help restore glycogen, support recovery, and allow the body to push through the next phase of the diet.

Poor sleep, a harder training week, or changes in sodium intake can also cause short term weight fluctuations. This doesn’t mean fat gain. It usually just means your body is holding onto a little more water.

And then comes the drop.👏

Dieting is not linear.

It’s waves of progress, pauses, adjustments, and patience.

The people who get the best results are not the ones with the most perfect weeks. They’re the ones who stay consistent when the scale is quiet.

If your progress looks messy, fluctuating, or slower than you expected, that doesn’t mean it isn’t working.

It just means you’re human.

Stay consistent. Keep training. Keep showing up.

The graph will take care of itself. 📉💪

The strongest lifters I coach all have one thing in common.

They respect their warm ups.

Not because they are scared of weight.
Not because they need motivation.

But because they understand that strength is skill.

Your body does not suddenly know how to squat 90kg because you want it to.

It learns through repetition.
Through controlled build ups.
Through intentional sets that look identical from empty bar to top weight.

Warm ups are where:

Technique is reinforced.
Confidence is built.
Bracing becomes automatic.

If you constantly feel like your first heavy set moves slow, feels unnatural or feels lethargic, your warm up is the problem.

You don’t jump from zero to strong.

You build into it.

Strength isn’t random. It’s structured.

My bench press warm-up is more than just “getting loose.”
And it’s definitely not procrastination. (Most of the time 🤭)

It’s neurological preparation 🧠
A proper warm-up isn’t about fatiguing yourself before the real work starts - it’s about readiness.

This is the warm-up I’ve built and refined over years of training.

Sometimes I add movements. Sometimes I spend longer where my body needs it.

That’s the beauty of a warm-up.
It’s time to check in 🧘‍♀️

How do I feel today?
Where needs more attention?
When you focus inward first, performance outward improves.

As I progressively load the bar, I’m increasing muscle temperature, improving tissue elasticity, and enhancing joint lubrication.

But more importantly, I’m activating my central nervous system⚡️

That means better muscle recruitment.
Stronger contractions.
More control under the bar.

Those lighter sets help:
• Raise muscle temperature
• Improve joint mobility and stability
• Sharpen coordination and bar path
• Prime the nervous system for heavier loads

If you jump straight into heavy weight, your body isn’t fully prepared to produce force efficiently. That’s when performance drops and injuries happen.

AndYou’re potentially leaving kilos on the bar before you’ve even started.. nobody wants that 😭

Warm up with intention.
Lift with confidence.
Perform at your best.

El x

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Ellen Fitzgibbons | Online Strength & Lifestyle Coach

ellen@emfcoachingonline.com