The Business Growth Coach® | Forbes Mentor & Neuroscience-Based Scaling Strategist | Speaker | Wiley Author Dynamic Digital Marketing | Dawn of a New Era Podcast | 30K+ Clients & £45m Generated | Scale to £100k+ Months

Dawn McGruer FRSA FCIM APM APC

The Business Growth Coach® | Forbes Mentor | Multi–7-Figure Founder | Best-Selling Author & Speaker

I’m Dawn McGruer — a multi–award-winning entrepreneur, author, and strategist on a mission to help female founders and visionary leaders scale to £100K+ months and beyond through the fusion of neuroscience, psychology, and high-performance business strategy.

At just 21, I launched my first business — and by 33, I was mortgage-free. Since then, I’ve built four multi–7-figure ventures, including my marketing agency and Business Consort – The Digital & Social Media Academy, a CIM-accredited global study centre with over 30,000 graduates, a 99% pass rate, and a reputation for excellence in digital marketing education.

Over the past 25 years, my clients have collectively generated £45M+ in revenue — and I’ve been recognised among the top 1% of business coaches globally for helping women build profitable, purpose-driven empires without burnout or hustle.

As the creator of THE DREAMLIFE™ Method and The Millionaire Scaling Strategy™, I help entrepreneurs:
✨ Rewire their subconscious for success through neuroscience & quantum psychology
✨ Overcome performance plateaus & scale sustainably
✨ Build global brands, license their intellectual property, and step into iconic leadership

I’m proud to be a Forbes Business Mentor, Best Female Speaker (PSA), and Fellow of the Royal Society of Arts (FRSA) — and the host of Dawn of a New Era, a Top 3% Global Podcast exploring health, wealth, happiness, and high performance, with over 25K+ downloads per episode.

💼 Who I Work With

I partner with ambitious female founders already generating £20K–£50K+ months who want to scale to consistent £100K+ months — building freedom-driven, sustainable, and legacy-led businesses.

🚀 Client Results

🔥 On average, clients increase sales by 20% in 30 days
🔥 92% double their income within 60 days
🔥 Most triple recurring income within 90 days
🔥 Clients achieve ROI up to 2,900% in 6 months
🔥 87% reach £100K months within 7 months

💎 6-Month Guarantee: Double Your Money Back if You Don’t Profit.
Scale with zero risk — if you don’t make back your investment (and more) in 6 months, we’ll pay you double the difference.

🌍 Let’s Connect

If you’re ready to scale your business to 7-figures and beyond, build a global brand, or license your IP, I’d love to connect.

📩 DM me or visit www.dawnmcgruer.com
 to explore:

🔹1:1 Millionaire Mindset & Scaling Mentorship
🔹THE DREAMLIFE™ Mastermind (12 Members Only)
🔹Iconic Retreats in Barbados, Marrakesh & Mauritius

Dawn McGruer

I’m honestly disgusted by the amount of scammers on LinkedIn right now.

This week alone, eight people messaged me saying:
“XYZ used you as a testimonial because you worked with them — would you recommend them?”

Let me be crystal clear:
These people are scam artists.

They’re operating unethical businesses, and they are using real founders’ names without consent to get credibility they haven’t earned.

It breaks my heart to say this but:
👉 Don’t believe testimonials being thrown around right now.
👉 Don’t believe name-drops unless you verify them.

The rebrand agencies…
The cookie-cutter lead gen “gurus”…
The ghost writers pumping out the same recycled content…

It’s all starting to look the same, read the same, and honestly?

It feels like churn, not connection.

Social media is losing the thing that made it powerful in the first place - authenticity, integrity, and real human relationship.

Since I got hacked and lost months of work, I’ve been rebuilding.

Posting consistently. 
Showing up. 
Creating real conversations.
Growing my network one meaningful connection at a time.

So please — if you ever see my name in someone’s pitch,
don’t believe it unless you hear it from me.

I’ll always tell you the truth.
And I’ll continue to stand for integrity, transparency, and real leadership in a space that desperately needs it.

I’d live to know what you think and where social media is heading…

Anyway this week I was in Dubai relaxing with my partner making plans for 2026 and I’m off to Miami on Wednesday to spend time with 50 more female founders - my last trip of 2025!

Dawn McGruer FRSA FCIM

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Talks about #mindset, #business, #marketing, #entrepeneurship, and #digitalmarketing

Dawn McGruer FRSA FCIM APM APC – The Business Growth Coach® Forbes Mentor | 4 x Founder | Best-Selling Author & Speaker | 30,000 clients + Generated 45m | Scaling Clients to 100k months+

My 4 Rules for December

1.	It’s not over until it’s over.

Yes, I slow down from the 22nd and take two full weeks off…but the magic begins on the 1st of December.

This is where the millionaires are made, in the quiet consistency before the world clocks out.

2.	Forecasting & Planning.

December is where I map out my entire year ahead, so my 2026 becomes nothing but clients, content, and cash.

When you have a system that brings leads in daily and monthly converts them with ease, everything shifts.

Your future feels lighter.

The numbers excite you.

The panic dissolves because you know cash will continue to flow.

You start showing up differently, because you’re already living the life of your 2036 self now.

3.	A goal is just a wish. A plan makes it reality.

My signature 90-minute Strategy Sessions deliver pure clarity, fast epiphanies, and immediate money-making momentum.

We’ll plug your profit drains, uncover your fast-cash opportunities, and create your Money Map, the blueprint to scaling to £100K+ months and beyond.

4.	December decides your destiny.

Don’t wait for January to “feel ready.”

Millionaires move now.

DM me the word MAP to book your Strategy Session.

Let’s set up your most profitable year yet.

Wealth isn’t an event. And that’s exactly why most people never get it.

So you feel the pull… but you’re not moving.

You’re waiting. Pausing. Holding.

But sit with this for a moment:

Wealth is a process — not an event.

Freedom isn’t a moment — it’s a strategy.

You can tell yourself “it will come,”

You can set a date, buy the balloons, imagine the celebration…but you’ll only end up disappointed.

Because there is no magical day where you suddenly
got healthy,
got wealthy,
got happy.

It doesn’t happen in an instant.

It happens in a daily evolution of magnificence - steady growth, compounding momentum, micro-actions that build empires.

Promise yourself this:

70% of your time goes toward the growth that gets you to your goal.

Not long learnings.
Not busywork.
Not doing “all the things” because they feel productive.

Those things are nice to face… but they don’t move you.

They don’t build wealth.
They don’t build freedom.

Your ecosystem must be built on conscious growth,
not a wish.
Not a hope.
Not a someday.

Because the moment you stop waiting for an event and start living the process - everything changes.

So let’s get that process in flow — now.

Not when you finally feel ready.

Because in 90 days, if you commit to conscious growth instead of waiting for an event…

You’ll be richer.
You’ll be freer.
You’ll be happier.

And you’ll look back and realise this was the moment everything shifted.

Ready to step into your evolution?

Let’s chat today. 

DM me…
Worse case scenario, you’ll learn something about scaling strategy & millionaire mindset, best case you start living your dreams as reality!

Picture this: you walk into 2026 already sitting on £500K forecasted revenue, while everyone else is still scrambling through the January chaos trying to catch up.

November is the quiet power move month - the moment where Q1 is won or lost.

Lock in your model now and glide into the new year composed, intentional, and already ahead of the market.

Spend December in peace - not pressure.

Sip your champagne, enjoy the season, and smile while everyone else is in the frenzy of last-minute campaigns.

Let February be the month you expand with elegance, not exhaustion.

I don’t set resolutions - I architect evolutions.

Make the move now. 

Secure the freedom, the time, and the cash flow your future self is already thanking you for.

Future you is calling — time to reclaim your millionaire identity!

Three destinations.
Three transformations.
One year that will redefine who you are as a founder, a leader, and a creator of wealth.

Barbados. Marrakesh. Mauritius.

Barbados • March 16–21
The Visionary Reset - Start your year with clarity, confidence, and a 7-figure scaling strategy.

Marrakesh • Jun 22–26 
The Icon Era - Step boldly into your next level of power, visibility & wealth.

Mauritius • Sept 7–11 
The Legacy Expansion - Close your year with deep renewal and a long-term wealth plan.

Each retreat designed to unlock a different version of you - the visionary, the icon, the legacy-builder.

These retreats aren’t holidays.
They are recalibrations.

Immersions where clarity drops in, your power returns,
and life finally feels aligned with the founder you know you’re becoming.

Intimate groups, deep support, 1:1 coaching woven into every day…and connections that stretches far beyond the trip.

If your body is whispering “this is the year” — trust it.

Your next chapter is only one decision away.

Want the details?…our early bird and Black Friday offer e ds Sunday 30th…

Comment or DM “RETREAT” and I’ll send everything over.

Your elevation begins the moment you say yes.

I work with entrepreneurs who want to perform at a high level without sacrificing their health in the process.

Running a business asks a lot from your body.
Early starts. Long hours. Constant pressure. Travel.
Over time it chips away at your strength, your energy, and your focus.

I know that journey first-hand.

Years ago, I looked strong on the outside but was falling apart behind the scenes.
Persistent pain, no structure, and energy levels that didn’t match the demands of my work.

Rebuilding my own health transformed everything.

Over the past decade, I’ve helped over 100 entrepreneurs, directors, and high-level professionals do the same through a personalised, pain-free performance approach built for people who operate at a high level.

Here’s what one client had to say:

“I have been training with Mark for three and a half years, and I have lost 25lbs and gained a lot of muscle in the process. He is incredibly kind and thoughtful and in my opinion, the very best there is… it’s also true that he has sorted out problems that I had with my shoulder and knees… my hero.”

— Jasper Conran OBE
(Fashion legend & serial entrepreneur)

My work focuses on helping you build a body that becomes an asset to your business and your life.

Here’s what we work on together:

• Eliminating pain that disrupts your momentum
• Building strength that supports the demands of leadership
• Creating clarity through simple, effective routines
• Improving sleep, energy, and resilience so you can perform consistently
• Designing a plan that fits your schedule, travel, and stress levels

This is not surface-level fitness.
This is long-term health, longevity, and performance for people who want to lead from the front.

If you want to build a stronger, energised, pain-free body that supports your goals, here are three ways I can help:

1. The Wellness Report
A free weekly health and performance newsletter read by 5k+.
https://www.markgray.uk/newsletter

2) 1:1 High-Performance Coaching
Built around your lifestyle, calendar, and goals.
https://www.markgray.uk/1-1-coaching

3) Ultimate Health Guide
A practical starting point using the same principles I teach my private clients.
https://www.markgray.uk/ultimate-health-fitness-guide

Let’s build a body you can call an asset.

Mark Gray

Excellent health is a game.

You either win.
Or you lose.

There’s no pause button. No respawn. No second run-through.

To stack the odds in your favour.
Simplicity needs to become your best friend.

And the truth is, most entrepreneurs overcomplicate health without meaning to.

Nothing is quite as simple as these 7 health habits:

1️⃣ Walk more
↳ Movement is one of the simplest yet most effective ways to improve your physical and mental health. Aim for 8,000-10,000 steps daily and enjoy the benefits of better energy, mood, and recovery.

2️⃣ Zone-2 cardio 
↳ This steady, low-intensity work improves heart health, endurance, and metabolic efficiency. Think brisk walks, cycling, or jogging, where you can still hold a conversation

3️⃣ Strength training
↳ Build muscle, protect your joints, and increase your resilience to injuries. Strength training isn’t just about aesthetics; it’s your key to ageing well and staying independent.

4️⃣ Protein with all your meals 
↳ Prioritising protein keeps you fuller for longer, supports muscle repair, and sustains energy levels throughout the day.

5️⃣ Breathe through your nose
↳ Nose breathing improves oxygen uptake, reduces stress, and boosts focus. It’s a small shift with big payoffs for your performance and well-being.

6️⃣ Early morning sunlight exposure 
↳ Exposing yourself to natural light in the morning helps regulate your circadian rhythm, improve sleep quality, and enhance mood. Take your coffee outside and soak it in.

7️⃣ Use mistakes for future decisions
↳ Your health journey will be full of setbacks, failures, and mistakes. Rather than feeling stuck, use them to fuel your future decisions and guarantee further progress.

Enhancing your life through health & fitness is a no-brainer.

Simple habits like these turn the distant dream of a healthier life into your new reality.

❓ Is there another habit that you would add in?
♻️ Reshare if you found this helpful.

- Mark

High-Performance Health Coach for Entrepreneurs | Pain-Free Performance Specialist | Turning Busy Founders Into Stronger, Energised, High-Performing Leaders | 100s of Lives Changed

The highest-performing founders I coach don’t succeed by accident.

They succeed because they treat their health like they treat their business.

With intention, strategy, and follow-through.

After transforming the health of 8–9 figure founders for over 5 years…

And working with hundreds of clients…

Here’s what the most successful all have in common. They:

1.	Tell their family, friends, & team about their health commitment.
2.	Educate themselves so their decisions are informed, not blind.
3. Get comfortable with setbacks.
4.	Accept that progress isn’t linear.
5.	Schedule rest after intense periods of work.
6.	Eat 1.2–2g of protein per kg of their ideal bodyweight.
7.	Track core health metrics: HRV, RHR, BP, testosterone, cholesterol.
8.	Track non-scale progress — energy, clothing fit, photos.
9.	Make walking part of their identity.
10.	Work relentlessly on eliminating aches and pains.
11.	Practise nasal breathing and use mouth tape when sleeping.
12.	Complete 3 full-body strength sessions every week.
13.	Set a non-negotiable minimum for sleep, no less than 6.5 hours.
14.	Work on their self-limiting beliefs.
15.	Review past failures and identify what worked and what didn’t.
16.	Hire a coach with a proven record of helping people like them.
17.	Schedule workouts, walks, rest days, stretching, and cooking.
18.	Encourage their team to engage in health and fitness.
19.	Manage stress proactively, not reactively.
20.	Eat mostly whole foods — at least 80 percent.
21.	Ask for sauce on the side & choose grilled meats when eating out.
22.	Stay consistent when travelling instead of letting routines fall apart.
23.	Limit alcohol to 2–3 times a month.
24.	Enjoy the process — not just the results.
25.	Carry water at all times, ideally not in plastic.
26.	Choose forms of cardio they enjoy so they actually stick with them.
27.	Avoid burpees at all costs. Sensible choice.
28.	Raise their personal standards & hold themselves accountable daily.
29.	Do Zone 2 cardio weekly for 30–60 minutes.
30.	Stretch at least every other day.
31.	Take 10–20g of creatine daily.
32.	Sprint and jump weekly to stay athletic for life.

These habits don’t just create physical change…
They create identity change.

If you want the health, energy, & longevity of a top performer,
This is the blueprint.

❓Which one are you adding next?
♻️ Repost to help more people build real, lasting health.

– Mark

P.S. The hike we went on last week had the most immense views.

If you've got air in your lungs.

A beat in your heart.

And fire in your belly.

It's NEVER too late to reclaim your health.

Some of my most successful clients ever started with me in their late 50s and early 60s.

When the mind is young enough → The body will follow.

You don't need the perfect workout programme to hit the gym.
Or the perfect meal plan to start losing weight.

You just need to take that first step.
Then the next one.
Then one more after that...

Before you know it, you'll be so far ahead of where you started.
You can't see the start line.

You don't need to have a master plan to get started.
But you do need to start to become a master.

Don't kick yourself for waiting for the 'perfect' time.

Move now. 
Fix as you go along. 
Thank yourself later.

TED Talk over ✌️

Mark

After 10 years of coaching and thousands of hours of 1-1 sessions.

I’ve noticed a scary trend.

Those who continually choose this one thing in life…

See their health suffer the most.

Your comfort zone is where your:

Dreams go to die
Mindset weakens
Body crumbles

The more you stay there, the harder everything becomes.
Training feels heavier.
Nutrition feels harder.
Sleep becomes worse.
Stress hits quicker.

Not because you are incapable.
But because your mind stops getting the stimulus it needs to stay sharp.

The comfort zone steals your edge without you noticing.
Day by day.
Choice by choice.

This is terrible news for any entrepreneur.
It’s even worse news for the health of an entrepreneur.

But you can flip this fast by making small,
intentional decisions that pull you back into growth.

Here are three steps that make the biggest shift:

✅ Choose one thing each day that feels slightly uncomfortable and do it before anything else.

✅ Protect a non negotiable training slot in your calendar and stick to it even on low motivation days. (My best clients do this)

✅ End each day by asking one question ⤵
Where did I avoid discomfort today & how will I handle it better tomorrow?

Build that mindset and your health follows.

↑ Energy climbs
↑ Consistency returns
↑ Progress becomes predictable again

And you feel like you’re back in control.

➕ P.S. If you’re ready to break out of your comfort zone and take back control of your health this month, you need to be in my webinar next week.

→ Join me on 10th December, and I’ll teach you the exact strategy my top entrepreneurs use to stay disciplined, resilient, and consistent through the festive chaos.

https://lnkd.in/ePMC7YEi

No fluff.
Real tools you can use the same day.

Feeling unhealthy feels awful.

But you don’t need to wait for the perfect week to change.

Instead, build one tiny thing today.

A walk.
A stretch.
A workout.
A new habit.
A nutritious meal.

Momentum comes from tiny wins.

For years, I kept waiting for the “right time” to get serious with my business.

Perfect energy.
Perfect routine.
Perfect motivation.

You know what actually changed everything?

Installing simple, boring systems.

Not complicated business hacks.

The same should apply to your health.

There shouldn’t be a ‘health hack’ in sight.

Systems anyone can run.

System 1: How to fuel your body for steady energy
System 2: How to train without pain
System 3: How to recover so you stay sharp all week

After coaching hundreds of entrepreneurs, here’s the truth:

Your body does not break down overnight.
It falls apart from skipped basics.

And it rebuilds the same way.
One tiny action at a time.

So start before you feel ready.

Install one small health system today.
Then stack another when you’re ready.

That’s how you get your energy back.
That’s how you get your edge back.
That’s how you get yourself back.

Systems do not care how small you start.

Only that you start.

➕ Make sure you’re following Mark Gray for more health & fitness content.

Imagine working all year to build a business…

Only to throw it ALL away in the space of a month.

Sounds ludicrous, right?

Well, this is the unfortunate story I see played out year after year.

Except it’s not a business, but rather something far more valuable…

→ Health.

So, instead of burning through all your hard-earned progress.

Here are a few things you can do to stay on track this month:

1️⃣ Win the morning
Most entrepreneurs lose control in the evening, so you need to secure the hours you can actually influence. Start your day with movement, hydration, and a protein-filled breakfast. (Oh, and some coffee!)

2️⃣ Limit “horizontal hours”

The more time you spend lying on sofas, beds, or soft chairs, the more likely you are to graze, nap, or skip movement — it’s the fastest route into a slump.

3️⃣ Prep one core healthy meal per day

You don’t need a perfect diet to stay on track in December — you need one predictable meal that anchors your day. It keeps your calories, protein, and hunger stable.

4️⃣ Never turn up to an event hungry

Walking into a Christmas event starving is the quickest way to blow 2,000 calories without realising. Eating before you go gives you a level of control.

5️⃣ Drink clear alcohol or low-cal cocktails

Most festive weight gain comes from drinks, not food. Dark spirits, creamy cocktails, and mulled wines are caloric monsters! So if you are going to drink, so your best to stick to the clear alcohol. 

Rich coming from someone who only drinks Guinness 😂

Fun fact for you, Guinness contains fewer calories than wine and most beers 😂

Remember, December doesn’t have to be the month you fall off.

You can 100% enjoy it — and maintain your progress — but you need to stay intentional.

❓Which of these will help you the most this month?
♻️ Repost so more entrepreneurs avoid the December weight trap.

– Mark
 
P.S. If you want January to feel like a launchpad instead of a rescue mission, then you NEED to join my webinar next week.

Join me on 10th December and learn the exact strategy my top entrepreneurs use to stay in control all month.

🔗 Link in the comments or DM me WEBINAR and I’ll send you the link.

No BS
All value
Your future self will thank you

Yesterday I did something I NEVER do.

And might not do again for years.

I stopped walking to the gym, turned around, and headed home.

I quit on myself - because I had to.

Yesterday was a hectic day:

→ 6 calls
→ Client check-ins
→ YouTube video to edit
→ Newsletter to research & write

Plus the usual admin stuff and engagement on here.
And a gym session to squeeze in midday.
The previous day was basically the same.

But, I’m good with this sort of thing.
No matter how busy I am, or stressed, or tired,
My workouts never suffer…

Until yesterday.

I had 90 minutes to get to the gym, work out, and get back for a call.

My workout was simple:

1A: Skill mill run for 3 mins
1B: Push ups x 15-20
Rest: 90-120 seconds
Repeat for 6-8 rounds
While wearing a 5kg weighted vest.

So I left my apartment with every intention of going and smashing it.

I walked for two minutes, stood at the corner of the street…
and something strange happened.

I didn’t want to go.

Now, I’ve had times where I’ve needed to push myself to work out,
But it’s about as rare as a blue moon.
Because I love hitting the gym.

It makes me feel alive and energised!
And that’s exactly why yesterday stopped me in my tracks.

But yesterday, I had to “quit” on myself.

My future success needed me to quit.
I had to let my body and brain recover.

My vision for health is 99% long-term.
Everything I do is done with the intent of future gain.

So, rather than pushing myself over the edge, I went home:

→ Put my weighted vest on
→ Grabbed Bella 🐶
→ And went for a walk in the sun for an hour

The result?

I feel refreshed, recovered, and can’t wait to hit the gym today!

You’ve probably had days like this too —
where you’re so overloaded you force discipline out of fear instead of intent.

Sometimes the best way to take two steps forward
is to first take one step back.

If you’re pushing hard right now…
Make sure you’re listening to your body.

If it tells you to rest,
don’t ignore it.

❓When was the last time your body told you to slow down?
♻️ Reshare to remind someone in your network to rest.

- Mark

30–60 minutes a week can change your life.

Cut your risk of dying from cancer or heart disease by 10–20% (1).

And it only takes half an hour.

There’s no habit more powerful, more protective, or more life-changing.

→ Strength training.

Lifting weights changes lives.

Nothing has a more transformative effect than strength training.

A stronger body lets you experience life the way it was meant to be:

→ Energised
→ Capable
→ Free

On the flip side,

A weak, aching body becomes your prison.
Quietly limiting everything you want to do.

You start noticing you’re avoiding things you used to enjoy…
because your body no longer feels capable.

That’s a life I want no part of.

✅ 3 workouts per week
✅ Focus on quality movements
✅ Progressively overload each week

Do this regularly, push yourself, and watch your entire life transform.

❓Do you regularly strength train? ⬇️
♻️ Repost to inspire your network to lift more.

- Mark

I want you to give me a minute of your time to ask yourself something.


❓What’s the point in everything you’re doing?

I think most of us are guilty of being so focused on goals, projects, etc.

That we lose sight of what life is really about:

Creating experiences with our loved ones.
Drinking great coffee in the morning. 
Doing stupid things with friends. 

We weren’t put on this planet to simply survive. 

Life is there to be experienced, savoured, and celebrated. 

Which is exactly what one of my fantastic clients is doing. 

All you have to do is read the message she sent me a couple of weeks ago to feel the raw emotion behind each word. 

Those are the words of someone who has gone all in on her health and reaped the benefits.

A few years ago, it was a pipe dream. 

30+ years of debilitating lower back pain removed any hope of traversing dunes in the Jordan desert in 30-degree heat. 

She has been with me for over 4 years, rarely missing a week of training. 

And now she gets to look back at photos of her and her husband doing fun sh*t with their friends. 

I don’t know about you, but that’s what I call living life ❤️ 

Money can buy you nice things.
But excellent health buys you a nice life. 

❓Have you experienced something similar before?
♻️ Reshare and inspire someone to move today. 

P.S. If you want to be my next success story,  my doors for new clients will be closing next week and won’t reopen until January. 

DM me today if you’d like to discuss starting your coaching journey in 2026.

The thing sabotaging most people’s fat loss isn’t food…


→ It’s emotion.

It’s a big reason why most people stay stuck.

If you can’t regulate your emotions, you’ll NEVER get in shape.

Training harder won’t fix what emotional eating keeps breaking.

It doesn’t matter how ‘perfect’ your training plan is.
It doesn’t matter how many meals you prep.

If you keep turning to food every time you’re:

→ Stressed
→ Frustrated
→ Overwhelmed

And deep down, you know this isn’t about hunger, it’s about escape.

You’ll stay stuck in the same loop of losing weight & gaining weight.
It’s a vicious cycle that traps millions.

Emotional regulation is the hidden killer of so many health & fitness goals.

The life of an entrepreneur is chaotic at the best of times.
The ‘perfect’ day rarely shows up.
Life will always throw something your way.

How you handle that internal storm determines whether you reach for food…
Or reach for control.

Stress-related eating doesn’t just mean more calories.

It teaches your brain: “When I feel bad, food will fix it.”

And each time you give in, the habit becomes harder to break.

Eventually, your triggers get smaller — a notification, a traffic jam, even a barking dog.

Unless you deal with the root cause & take control of your emotional responses,
You’ll keep sabotaging yourself.

You’ll keep losing & gaining the same 20 lbs every few months.
Not because you don’t know what to do…
But because you can’t break the pattern.

Be honest, does this sound like your pattern?

If so, here’s what you can do:
 
1️⃣ Pause Before You Eat

Ask yourself: “Am I hungry or emotionally reacting?”
A minute or two is often all you need to choose differently.

2️⃣ Use Movement, Not Food, as the Outlet

When stress hits, go for a 10-minute walk.
Movement calms the nervous system; food only masks it.

3️⃣ Track Your Triggers

Keep a simple log: What happened, how you felt, and what you ate.
Patterns will appear, and once you see them, you can finally break them.

❓Do you have any tips you can share?

- Mark

P.S. 📌 Enjoyed this post?

You’d love my FREE newsletter that sends the most up-to-date health and fitness advice to 5,000 weekly readers. 

https://lnkd.in/eQvfDbNN. 

P.P.S. How about this view from my terrace this morning 🌅 Who else has a thousand pictures of the sun rising in their phone? 😂

The ultimate status symbol for an entrepreneur isn’t…


A sports car
An expensive watch
A business doing 7-8 figures

It’s something money can’t buy.
Something that can only be earned.

→ It’s excellent health & a strong body.

I’ve never met an entrepreneur who regretted building wealth…
but I’ve met hundreds who regret sacrificing their health to do it.

Property and stocks may give you a few extra bucks.
But these habits give you something money can’t buy:

✅ Excellent health
✅ Strong, resilient body
✅ The freedom to fully experience life

→ Lifting for 45 minutes = Pain-free for the future decades
→ Walking 10k steps = Better long-term metabolic health 
→ Sleeping for 7 hrs = Lower risk of cognitive issues
→ Stretching for 15 mins = Mobility to play with kids
→ Daily mindfulness = Lower risk of heart attacks
→ Eating whole foods = Reduction in cancer risk

If you’re honest, you already know you’ve been investing everywhere
except the one place that needs it most.

So, before you make your next financial investment,
Ask yourself this question ⤵

Have I invested in my health with the same intensity I invest in my business?

If the answer isn’t a resounding YES.
There’s no need to chase the next opportunity.
Your next project is you.

Remember, the ultimate investment is in your health.
An investment that you, your business, and your loved ones get to enjoy.

❓Are you all in on your health?
♻️ If you found this helpful, please reshare it.

- Mark

P.S. I’ve built a FREE Health and Performance guide that’s changing how entrepreneurs and leaders look after their bodies. Nothing else in the industry comes close.

Follow me and DM “GUIDE”, and I’ll send it straight to you.

P.P.S. Nothing makes a grown man 'softer' than a dog in a Christmas jumper 😂

I’ve changed 100s of lives as a health coach.

And I’ve spent over £30k on continued education & mentorships.

So I’m more qualified than most to speak this truth…

→ Please DON’T blow off the entire month of December!

If you wouldn’t do it with your salary or business revenue.

Why would you do it to your health?

There are 29 days left in the year, yet I’m seeing people:

Hanging up their gym shoes for the year
Packing in their healthy eating habits
Disregarding their sleep hygiene
Ignoring their step count
Even feigning injury

And every December, you tap out early, 
You start January further behind… and more frustrated.

I understand that December brings a set of unique challenges.

Boozy hot drinks
Team Christmas parties 
Chocolate tins in the office

Plus, the natural slowdown in pace and workload.
All add up to make staying on track with health a stiffer challenge.

But as challenging as it can feel,

→ It’s just a BS excuse you’re telling yourself.

Yes, it’s harder — but quitting is still a choice.

You need a plan, a strategy, and accountability.

Because it's crazy to sack off the rest of the year. 
There's still a full month to make things happen, 
Not least, building momentum to take into the new year.

So, if you’re sick of feeling like crap in January. 
Always feeling like you’re too full of chocolate, turkey, and regret.

Then I’ve got the thing for you.

🚨I’m running a FREE webinar on Wednesday, 10th December.

If you’re serious about entering 2026 sharp, energised and in control, you need to join me for “The High-Performer’s Festive Blueprint”.

Save your spot, and I’ll walk you through the festive strategy my top entrepreneurs use to stay on track without missing out.

🔗 https://lnkd.in/ePMC7YEi

P.S. Yes, that's me, a few years ago in Winter Wonderland, double-parked with a Guinness and a mulled wine. Life is all about balance after all 🙃

This exercise is called the ‘Banded Upper Trap Stretch’

And it’s helped entrepreneurs worldwide fix their neck issues. 

If you spend a lot of time sitting down at a desk, this should be mandatory. 

One of my founder clients came to me with severe neck and shoulder pain.
Within a week of using this exercise daily, the pain had dropped by 80%.

Sitting down for 40-50 hours a week can seriously mess up your posture.
Leading to a host of issues around your neck and shoulders.

And you’ve probably felt this — 
That tight, burning tension at the base of your neck by late afternoon.

Sitting alone is bad enough for you,
but the problems are exacerbated when it’s paired with typing.

→ Rotated hips
→ Elevated shoulders 
→ Forward head posture

All cause the upper trap muscles to work overtime.
Combine this with the fact that you hold stress in this area.

The muscle between your neck & shoulder starts to feel like concrete.

Releasing the tension here is key, and this stretch does a great job at it.

It’s effective for a few reasons:

→ It stretches the muscle in two directions at once.
→ It’s easy to adjust the level of tension.
→ It can be done in your office.

I’ve been using this stretch with clients for years, and they all love it.
And it’s one of the first things they’ll do when they get off a plane.

One told me recently that it’s become her new favourite stretch.
Strong words from someone who is a diehard yoga fan.

Aim to hold for 1-2 minutes per side.
If you don’t have a band, hold a weight instead (could be a suitcase).
If you feel pain, stop!

(💾 Save for later use)
✍️ What’s the ONE neck stretch you swear by?
♻️ Share with someone and help them fix their neck issue.

- Mark

Productivity tools are useless…


If your sleep is rubbish!

I worked with a client 6-7 years ago.
He was at the top of a very successful insurance firm in London.

During one session, he said something that stuck with me.

A few times a year, he and a bunch of directors and execs
would head off around Europe to cycle the mountains.

Every trip, the same execs upgraded their already expensive bikes—
carbon fibre parts, lighter components—
all to shave 10–15 grams off the frame.

In theory, this is great. 
Who wouldn’t want to maximise the performance of their bike?

But here’s the obvious problem none of them could see…

They were all extremely overweight.

If performance were the goal,
The smartest move wasn’t shaving grams off the bike…
It was shaving kilos off the rider.

This is the same mistake people make with productivity.
They optimise the tools… while their sleep is in pieces.

→ The greatest productivity tool is a great night’s sleep.

Remember…

→ A productive day starts the night before.

I don’t care how dialled-in your systems are - if your sleep is poor, your:

→ Focus
→ Clarity
→ Problem-solving
→ Decision-making

All take a huge hit when your sleep quality drops.

So instead of trying to ‘shave a few grams off the bike’…
fix the thing that actually moves the needle.

→ Your sleep.

P.S. I created a FREE ebook containing the 20 commandments of high-performance sleep.

To grab your FREE copy, make sure you’re following me — then DM me “SLEEP” and I’ll send it straight over.

Pain-Free Performance Specialist & High-Performance Coach to Entrepreneurs | Helped 100s take control of their health | 30-Day money back guarantee | Follow for posts on longevity, health, & peak-performance.

Sleep Efficiency Tips

Your future health isn’t built at sixty.

It’s built this week.

Every study keeps saying the same thing:

Exercise is the closest thing we have to a longevity drug.

And strength training is the foundation.  

If you want a plan that actually holds up over decades, start with this:

• Train full body 3x a week
• Pick big lifts that use multiple muscles
• Slow your reps down and control the weight
• Add steps every day to keep your metabolism alive
• Treat muscle like a retirement fund you’re investing in

Strong people age better. 
They think better. 
They recover better. 
And life feels lighter when your body can handle more.

If you want the exact habits and routines to build this foundation, download my FREE Ultimate Health Guide by commenting "LONGEVITY" now.

❓ How long have you been working out for?
♻️ If you found this helpful, please reshare it.

- Mark

➕ P.S. If you’re ready to break out of your comfort zone and take back control of your health this month, you need to be in my webinar next week.

→ Join me on 10th December, and I’ll teach you the exact strategy my top entrepreneurs use to stay disciplined, resilient, and consistent through the festive chaos.

https://lnkd.in/ePMC7YEi

No fluff.
Real tools you can use the same day.

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