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The 5 M’s

Mindset, Motivation, Movement, Metabolism and Mechanics.

In an earlier blog I told you why I retired as a personal trainer and talked about 5 key areas that I believe are essential when producing a solid health and wellness transformation. The M Power 5.

M Power 5 Personal Training System

For each individual section I’ve created my own sub systems. 

Let’s look at these in more detail. 

Mindset – Real Reflection Regulator

The consequences of a negative mindset can be very severe. Constant over thinking and worrying will have a detrimental effect on your health.

A stressed mind creates a stressed out system and this has a detrimental effect on the body and increases the chance of disease and illness. 

In this video Dr Bruce Lipton PHD educates us on how stress effects our immune system 

They will have to take care of their mindset specifically their own self esteem, self confidence and self image.

So I guide them through modules of personal assessment which then allows us to set intentions and specific outcomes that will be achieved.

I’m the guide my clients do the work by going through the transformational process themselves.

Motivation – Champion Success Solution.

My clients are all highly motivated to deal with the many curve balls life throws at them and be able to navigate through these obstacles.

It’s important to have a solid vision for the future with a selection of long term goals set. 

The clarity in these goals allows us to create a M.A.P (massive attack plan) which then lays out the route for the mid term, short term and individual goals. 

Life goals should be realistic but scary enough to feel beyond reach. They should have to be reached for.

The challenge to become more by learning, failing and developing further is where the insights and lessons in life are.

The growth zone is just outside of the comfort zone and all goals should motive you to go there. 

End consequences of having no goals, no direction or clarity of vision in your life means you will be wandering aimlessly.

It’s best to be motivated and be a meaningful specific person in life.

Metabolism – Health and Vitality Booster

The metabolism must be well taken care of so it produces vibrant energy and will always be in a healthy state. 

Adequate hydration, consumption of whole foods, diaphragmatic breathing and vitamin and mineral supplementation are all key components of maximum health and vitality.

Improving your health and vitality is really as straight forward as this, 

1- drink adequate water for your body size and stay hydrated all day 

2- eat a diet rich in healthy whole foods 

3- move your body daily to the point of perspiration 

4- learn to breathe properly from the diaphragm instead of the chest 

5- develop a strong self image and become secure in who you are. 

A simple process but not easy to get right at all.

Movement – Amazing Endorphin Activator


Daily movement is essential for mobility, flexibility, strength, endurance and cardio respiratory health. 

The body is assisted to repair and rejuvenate through perspiration (sweating) and we always feel better after a comprehensive Fitness training session due to the buzz created from the release of happy hormones and endorphins.

Mechanics – Daily Consistency Creator

Each individual section in itself is a key component. It’s the combination of all 5 that produces the solid transformation. 

This is where the mechanics of it all come into play. 

The success comes from the daily routine, rituals and the positive habits that are developed.

The habits are the key here and must be developed and drilled daily. 

A comprehensive focus approach to the day with a solid morning routine is the very first building block. 

Every highly successful person I know have solid morning rituals and a detailed daily routine. 

Once these foundations are laid then it’s about creating consistency. This is the most important aspect in developing better habits and effectively producing behaviour change. 

In all honesty this can be really tough consciously. You want behaviour change and subconsciously you have developed a disempowering negative habit.

This video by Dr Joe Dispenza goes into the science behind it all.

So taking all this into consideration my responsibilities as a wellness coach are more than just the physical transformation. To be honest, without sounding cocky, that bit is really easy for me.

Because I coach my clients through a multi level process. I have much more to think about, process and plan. I love it and I thrive on the results I produce.

I love what I do and fully thrive during my coaching sessions. Sometime I teaching Kettlebells drills or kickboxing techniques other times I’m white boarding a strategy session or doing some sort of strategic problem solving.

And all this is fitted perfectly into my clients life routine and schedule so that they make great progress in their health and wellness while still enjoying their leisure and social time.

Blending it all and creating a formula that works is where my creative talents come in. 

Do you have a coach ? If not I would really encourage you to get one. 

Andy Harrington
I am coached by Times best selling author and global authority, Andy Harrington

Since 2011 I’ve personally invested well over £150,000 in my own growth and development and I’ve been personally coached by a selection of the best coaches in the world in the areas of physical fitness training and mindset and motivation.

This investment has been so worthwhile because it’s improved me as a person and developed me massively as an expert professional coach and successful businessman.

Most importantly it’s helped me produce solid lasting transformations with my clients. Changing the lifes of other for the better is what motivates me and that makes me feel incredibly fulfilled.

So whether you need a Personal Trainer or a Health and Wellness Coach, DMC Fitness is has you covered.

If you feel you could benefit from either then all you have to do is book a 1-2-1 Success Session, and DMC Fitness will take it from there.

To health, happiness and “Strength for Life”


Davie McConnachie

Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.

Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.