Ouch. Oh. Ouch. Oh. Ouch. Oh.

​This sums up how I'm walking at the moment.

​Why?

​Well, because on Saturday I completed my hardest physical (and mental) challenge to date, and my entire body is paying for it.

​My hand even started cramping up from using a spoon to eat ice cream Saturday night 😂

​My legs are like lead.

My calf has a very painful rope burn.

My hands have some nasty-looking cuts on them.

​But do you know what?

​I'm as happy as a pig in sh*t!

​So, in today’s email, which I know is a day late, I'm going to break down some of the biggest lessons I learned after 27 km in the mountains of Andorra, as well as my tips for building mental toughness. Let's get stuck into...

​

The Hardest 6 Hours Of My Life (so far)

​

Let me quickly paint the picture for you:

• 27 km
• 30 obstacles
• 4,000+ feet above sea level
• 560 flights climbed (that’s the Empire State Building x 5.5)
• Just short of 6 and a half hours of physical and mental strain
  
  

At one stage, I was climbing the mountain for 50 minutes straight!

I don’t know if it was the altitude or the sheer incline, but I've never experienced anything like it before.

​I was quite emotional when I crossed the finish line. Partly because my fiancée was cheering me on and because I could finally sit down and drink some damn fluids!

Lesson 1 - Growth Requires Challenge

A diamond requires pressure to form.​

To reach our potential, so do humans.

I grew up playing sports, so I've always been surrounded by challenges.​

I'm a firm believer in the role that challenge plays in growth, especially physical challenges.​

Want to get ahead in business?

Push yourself to run a 10k every weekend.

​Want to show up better for your kids?

Bust your ass in the gym four times a week.

We thrive off physical challenges, and in my opinion, we need them to be a consistent fixture in our lives.​

I already feel a difference in myself. I feel mentally stronger, not to mention immensely proud of my efforts.

These are things money can't buy. These can only be earned through hard work.​

There's a reason why I'm always pushing the limits of what I'm capable of.

Why I'm never content with what I've done.

Because I want so much more from my life.​

I want a bigger and better business.

I want a big ass house with a swimming pool.

I want even more freedom with how I spend my time.

None of this happens without those physical challenges.

This won't be the case for some, but I've found it to be true for me & several of my clients.​

So start treating yourself like a diamond. Apply the right pressure, and you’ll come out stronger, sharper, and more valuable.

​

Lesson 2 - Always Expect Setbacks

My prep for this race was far from ideal.

A few weeks ago, I developed a nasty cold/chest infection that lasted for 10-plus days, and it completely wiped me out.​

My breathing was badly impaired, to the point where I seriously considered deferring the race until next year.​

Simple things like taking the stairs or getting up off the sofa made me short of breath.

How the f*ck was I going to run through the mountains at 4,000 feet above sea level?

On top of this, I badly injured my left lat muscle (the big one around your armpit and back) 8 weeks ago and haven’t trained my upper body properly since.

I had pushed myself a bit too much in the gym, and a set of 40 kg pull-ups tipped me over the edge.

So, the week before my hardest challenge yet, I could barely run and could only manage one pull-up.

For some, this would be the excuse they needed to quit.

The gods were telling them it just wasn’t meant to be.

Well, you know what I said?

F*CK that!​

I pulled up my big boy pants and did everything in my power to get myself ready.​

I rehabbed harder.

I did more breath work.

I ran in the French countryside in 31-degree heat.

And I crossed that finish line!

Was I 100%?​

Far from it.

But I'll take starting at 80% over quitting any day of the week.

Setbacks will happen, and as a matter of fact, I like setbacks from time to time.

They show you what you're really made of.

So, rather than doing your best to avoid all setbacks and 'failures', embrace them instead.

If it wasn’t for these two setbacks, I wouldn’t have truly known what I'm capable of, and for that, I'm extremely grateful.

​

Lesson 3 - It's Our Duty To Inspire

I've been coaching for almost a decade now.

An important part of my role as a coach is to inspire my clients to better themselves.

I push myself in the gym and in these events so my clients see what’s possible.

A great leader should always lead by example, so I do it for them as much as I do for myself.

But I see it as everyone’s duty to inspire those around them.​

Whether it's your team, your colleagues, or your loved ones.

We should always be trying to inspire those around us to be better.

Why?

​Because it's infectious.

There's a reason why there's a surge in people playing tennis after Wimbledon.

​Or taking up running after watching a marathon.

That external inspiration from others drives action.

Each one of us has the potential to be the reason someone’s life changes.

I'm hoping that this most recent event inspires a few to push the limits of what they thought was possible.

Or perhaps move a bit more during their day and lead a healthier life.

​You don't have to be a coach to inspire others.

​Regardless of what title you hold, you can change lives through the actions you take.

It could be the lives of your kids or that of your postman.​

Remember that.

3 Tips For Developing Mental Toughness

1. Make a habit out of doing hard things: Mental toughness is built through repeated exposure to discomfort. Whether it’s training when you don’t feel like it or having the difficult conversation, doing the hard thing becomes your new normal.
   
   
2. Practice your self-talk: The voice in your head shapes your actions more than anything else. Learn to challenge negative thoughts and replace them with deliberate, empowering language.
   
   
3. Use setbacks as fuel: Every obstacle is an opportunity to build resilience and learn. Instead of asking “Why me?”, ask “What’s this teaching me?”. This will help you come back stronger each time you're faced with a setback.
   
   

Right, that's us done.​

I'm off to have an epsom salt bath which will hopefully help remove the concrete like feeling that has taken over my legs!​

I hope you enjoyed this weeks slightly delayed newsletter.

I'll be back next Tuesday with another episode.​

Catch you again soon,

- Mark 👋

Quote For The Day

P.S. Whenever you’re ready, here are a few ways I can help you:
​

• Are you an ambitious entrepreneur or professional who wants to get strong and lean, while transforming their health? Then find out more about my 1-1 coaching here.​
• Grab a FREE copy of my Ultimate Health Guide by Clicking here now.
  
  

Disclaimer: This newsletter is for educational and informational purposes only. It is not intended to provide medical advice, diagnosis, or treatment. Any guidance related to training, nutrition, supplementation, or lifestyle is general in nature and not a substitute for personalised medical advice. Always consult with a qualified healthcare professional before making changes to your health routine.