Mindset / Nutrition / Training

23lbs of Fat Lost in 13 weeks

You gotta check this out peeps… “For years I’ve struggled with my weight – losing some, then putting it back on, trying all kinds of diets and fads and not finding anything that worked consistently. Over the past 4 – 5 years the weight crept back on slowly over time until I reached a point …

Read more

Health / Lifestyle

This Ain’t Sexy…

But it’s crucial. I’ve just finished reading one of the best books I’ve read in a long time. It’s called “Why We Sleep”, writer by the British Neuroscientist, Mathew Walker. What’s even better is the podcast he was on with Joe Rogan. I strongly suggest you listen to the podcast and/or buy the book, it’s …

Read more

Lifestyle

Letter to My Unborn Son

1. Always eat your greens, son. 2. Save 10% or more of your salary every month. 3. Beware of Greeks bearing gifts. 4. Try everything in life at least once. 5. If a woman asks you “does my bum look big in this”, use the universal default answer every smart man knows: “Of course not” …

Read more

Nutrition

Diet Soda Makes You Fat

Does it? Let’s first define “diet soda” as any drink that is sweetened with low or no calorie sweeteners such as aspartame or sucralose etc. There are no studies to show that drinking these drinks causes weight gain or slows down your metabolism. So where’s the confusion come from? Well people drinking diet drinks tend …

Read more

Health / Nutrition / Training

THIS Will Put Lead in Your Pencil

Testosterone. Both men and women have it, although the average man has 10-15 times more than the average woman. It’s a very important hormone and the key to building muscle, burning body fat and having lead in your pencil and whatever the female equivalent is to that 🙂 Things that decrease your testosterone: Poor sleep. …

Read more

Mindset

Wednesday Wisdom

Heard this from Jay Shetty yesterday on a great podcast from Lewis Howes. “I’m not what I think I am. I’m not what you think I am. I am, what I think, you think I am” How true is this? We live in a world of perception of a perception. It might be a bit …

Read more

Mindset / Training

Be The Tortoise, Not The Hare

“It’s taken you years to put on all your excess weight, what makes you think you can take it all off in 6 weeks” This was a conversation I had with someone literally a few days ago. The chap in question wants/needs to lose about 30kg. His weight is a problem, affecting his health, family life …

Read more

Lifestyle / Mindset

You Are The Star of Your Own Movie

Q1 is over. And the scores on the door are? The promises you made to yourself at the beginning of the year… …how have they gone? Did you quit smoking? Join the gym? Work on your diet and change your lifestyle? Get out that crappy relationship? Start saving money? Leave your current job that bores …

Read more

Health / Mindset

This Might P*ss You Off a Little

Q1 is over. And the scores on the door are? The promises you made to yourself at the beginning of the year… …how have they gone? Did you quit smoking? Join the gym? Work on your diet and change your lifestyle? Get out that crappy relationship? Start saving money? Leave your current job that bores you …

Read more

Lifestyle / Mindset

This Might Sting a Little…

The real reason you are over weight… …has nothing to do with your metabolism. Your bones are not big and your thyroid isn’t slow. It’s not genetic and you haven’t tried everything. The truth is… …you have fast cake hands. Yep that’s right. You’ve eaten too much at one point and you’ve been a lazy …

Read more

Mindset

How To Achieve ANY Goal

As I mentioned on Monday, I listened to a brilliant podcast last weekend about goal setting and how to achieve any goal you set. I had heard most of it before but it was done in such a concise way I thought I’d share it with you. Firstly, studies show you are are 24 x more …

Read more

Lifestyle / Mindset

You Can’t Put A Price On Your Health

Yet so many of you put the pursuit of pleasure over living a long and healthy life. Look, I get it. “It won’t happen to me and it certainly wont happen for another 30 or 40 years” you say… …Maybe. Maybe not. But what you do right now will affect your health when you are 60 or …

Read more

Mindset

I Want YOU!

I want you to take charge of your health today. I want you to take action. I want you to get to the gym, start the habit of eating well and taking care of your body. I want you to stop talking about it and just do it. I want you to realise how important …

Read more

Lifestyle

Fuck Fitness, Become a Stripper Instead!

At 15 years old, I went into a gym for my day of work experience when everyone else went to a bank, insurance company or a traditional type of office based position. I saw a tall, good looking guy with a pony tail wearing an all in one chequered leotard take 30 ladies through a one hour step class and have them …

Read more

Mindset

We Could All Have a Lot More…

We could all have much more in life… …but we could all have a lot less couldn’t we? I think sometimes we forget what we have and take if for granted. We all do don’t we? I walked past a beggar on the street yesterday on the way back to the tube sitting on the floor holding …

Read more

Lifestyle

What a Bloody Idiot!

I’m talking about myself and no one else. Let me set the scene. It’s 10pm Monday night and I’m in hospital waiting for this op. Apparently I’m a “special case” so they are waiting for a specialist. Whatever. It’s irrelevant. It’s like a damn sauna in this ward. No air. The cannula in my arm …

Read more

Mindset

37 Lessons From 2017

1. Life really can be too short 2. Do what makes you happy – you don’t have time to waste 3. If men had to give birth, the world’s population would come to a grinding halt. 4. Calories count for everything. It’s not stress, lack of sleep and a poor metabolism making you fat. They don’t …

Read more

Lifestyle

Bad News

I’m sure many of you know this but for those that don’t, 10 days ago, my biz partner and best friend of 25 years, Tom Dyer fell ill whilst descending from Table Mountain in Cape Town. Tom and his wife Jess were over in SA for a friends wedding. Many of you will know Tom personally and at least …

Read more

Health

You Need a MASSIVE Set of Balls To Do This!

You don’t know what you have until it’s gone. We hear it all the time don’t we? But do we actually appreciate it? A 6 week old baby is stealing my sleep and for Alex, his mother, her sleep has been ruined entirely. Of course, it’s all worth it but only when you lose something do you start to …

Read more

Mindset

Divorce The Story and Marry The Truth

“Divorce the story and marry the truth”… …says Tony Robbins. What story are you telling yourself that just ain’t true? ‘I’ve got big bones’ ‘I’ve tried EVERYTHING’ ‘I’ve always been fat, it’s genetic’ ‘I can’t do this and I can’t do that’ It’s just not true and the sooner you realise that YOU are the …

Read more

Mindset

YOU are not FAT!

You are not “FAT” You’ve accumulated excess body fat over the last few months, years maybe. You are not “it”. I hear so many people calling themselves fat. You are not fat. You’ve gained it, you can lose it. Change your language. Change that internal dialogue. Change your WHOLE LIFE. What you must remember is …

Read more

Mindset

This is Scary (But Worth it)

Mia, my daughter was in town over the weekend. I missed her birthday a few weeks ago so this was an action packed time we had, full of good food and adventure. Yesterday we went to “Go Ape”

For those of you not familiar with this, it’s a high rope obstacle course with Tarzan swings and zip wires. It’s great …

Read more

Nutrition

The REAL Reason You Are Fat

The real reason you are fat. This is not for those of a sensitive disposition. This might offend a few of you… …but it’s still the truth.  So if you want me to sugar coat the information, I can but it wont be the truth. Press play on the video below to find out the …

Read more

Lifestyle

5 Top Tips To Crush Jet Lag

Typically, Jet lag used to kill me. Awake very early, say 3-4am and then be dying at 11am and then again at 9pm, hardly able to keep my eyes open and this would go on for at least 3 or 4 days. When I was awake, my mind was very fuzzy and I just didn’t …

Read more

Training

How To Get a Body Like Brad Pitt (In Snatch)

So you want that lean, wiry, athletic look of a pikey bare-knuckle fighter do ya? Well I’ve got good news and I’ve got bad news. The bad news first. Mr Pitt is “one of them” When I say one of them, I refer to those guys that are classic hard gainers, can eat all the food …

Read more

Mindset

This is Scary (But WORTH It)

Mia, my daughter was in town over the weekend. I missed her birthday a few weeks ago so this was an action packed time we had, full of good food and adventure. Yesterday we went to “Go Ape” For those of you not familiar with this, it’s a high rope obstacle course with Tarzan swings and zip wires. It’s …

Read more

Training

DO THIS, But Only If You Want Results…

I was in the US a few weeks back and I went to “24hr fitness” and got a week membership for $50. I managed to squeeze four training sessions so I got my moneys worth. I like to train a lot when I go away as it helps firstly to offset the extra calories that I …

Read more

Mindset

I’ve Got A Secret To Tell You…

I’ve got a secret to tell you, that many people don’t know… Comfort zones eh? You know that nice, cosy place WE ALL love to be, in every aspect of our lives. The comfort zone is the complete opposite to stepping into the things we fear, and unfortunately, it’s what holds us all back in …

Read more

Nutrition

Can You Take 12 Inches?

Pizza… What did you think I was meaning? 🙂 It was “cheat meal” on Friday night in our house as we watched “American Gods” on Amazon. Bit weird to be honest. American Gods I mean, not the pizza. That was bloody lovely. I ordered extra tuna on mine and it came with about 2 flakes …

Read more

Training

Meet Janet (She Didn’t Bulk Up)

“So I want to lose about a stone I think, maybe a little more, but I need to be careful with weight training”, said Janet. “Oh really? Why’s that? I asked, already knowing what was coming next. “I put on muscle really quick so I have to keep the weights really light. I don’t want …

Read more

Mindset

“Get Busy Livin or Get Busy Dyin”

I just don’t have the time I’m busy at work I get home really late I need more sleep It’s not my fault… …and so on and so on are the excuses I hear all the time from people that want results. Yet how come some people with the same 24hrs manage to balance their …

Read more

Mindset

The Slight Edge

Just re-read a brilliant book called “The Slight Edge”. To sum it up very quickly, the slight edge is all that’s needed for ANYTHING to be a success or indeed a failure.     Many people expect a magical silver bullet or a quantum leap to propel them to millions in the bank, an awesome …

Read more

Training

Full Body Fat Burning Circuit

A very effective full body fat burning circuit for you guys. Warmup as required. Then… A1 – Squat and press x 10 A2 – Reverse lunges x 10 A3 – Press ups x 10 A4 – Jumping squats x 10 Rest 90 – 120 seconds and repeat x 4 for a total of 5 rounds …

Read more

Training

Meet Richard

Meet Richard…   “I met Gav three months ago after reading his newsletter for some time and being impressed with the level of knowledge and insight in his articles. We met over a coffee and Gav, straight away, was amenable, friendly and, pleasingly, explained he could help. Like many thirty-something year-olds in the City, over …

Read more
Bodyweight

Training

20min Bodyweight and Skipping Fat Burning Routine

All you need is a skipping rope, a little space and your own bodyweight. Set your timer for 20min, skip until you mess up and then perform 15 bodyweight squats. Keep skipping until you mess up again and then perform 10 press ups. Keep alternating like this for the full 20min. A great full body, …

Read more

Training

37 Reasons NOT To Go To The Gym

37 Reasons Not To Go To The Gym 1. You like feeling weak and feeble 2. You thought about it, but smashing 4 eps of House of Cards with a bottle of wine is much more appealing (I get that) 3. Your alarm clock didn’t go off 4. Your iPhone died over night 5. Your …

Read more
Omega 3

Nutrition

The Best Way To Catch Your Dinner

Ever seen a pack of grizzly bears waist deep in a freezing cold river in Alaska, fishing for salmon? It’s a crazy sight. Standing there, dominating the river, catching fish in their mouth as the salmon make the daring trip upstream. They tear the heads clean off and then very strangely discard the rest. The …

Read more
mindset

Lifestyle

11 Ways To Start Your Week STRONG

It’s Monday, as if you needed reminding. For many, it’s the day of dread. Back to work and all the stress associated with that. Well, I can’t do much for your current employment situation but I can make you smirk into your cornflakes this morning. I mean eggs and avocado of course… I want you guys to start the …

Read more
online coaching

Training

12 week Online Health & Fitness Coaching Programme

Are you successful in your business but stressed and over worked? Do you want to lose weight but your job and lifestyle (food and booze) just doesn’t allow it? Do you go to the gym at least several times a week but still you can’t shift that body fat, in fact you seem to be …

Read more
weight training

Training

The Reason You’re Not Getting Results in The Gym

You know what frustrates the hell out of me? It’s people working hard in the gym but just doing the wrong things. I see it all the time and I’ve written about this several times before but it’s worth looking at it again. I was in the gym yesterday actually, trying to minimise the excess …

Read more

Lifestyle

Fitness Retreat Ibiza May 2017 Review

So last week, (6th May 2017), we took 10 people abroad for the Eighty20Lifestyle fitness retreat Ibiza at the amazing villa “Can Verru” Once again, the retreat was a massive success. The weather was just perfect. 24/25 degrees every day, blue skies and a light wind. Anne-Marie and her amazing team of chefs from The Ibiza …

Read more

Training

Why Are You Doing All That Cardio?

Cardio is a touchy subject and a lot of fitness professionals and gym goers get their knickers in a twist over it. Do you need it? What type is the best and when is it best performed? The answer to ALL of those questions is… …it depends. Allow me to explain. We know that the best …

Read more
Macros

Nutrition

How Many Calories Should I be Eating?

So many people are still very confused with the idea of calories and macros. How much protein should I be eating? Can I eat too much protein? How much fat everyday and where, why and how many carbohydrates should I be eating? Will eating carbs after 7pm make me fat? I guess with so much …

Read more
Motivation

Mindset

Don’t Be Like Jayne…

“Shit, I’m late again. Damn trains, why are they always late when I’m in a hurry?” she says to herself… Jayne takes a quick glance at her watch. It’s 8.45 now and she was meant to be in work at 8.30 but it will be 9am at least before she gets there. She has a new …

Read more
Cryotherapy

Health

Freezing My Nuts off For the Good Of My Health

  If you’ve been reading the newsletter for a few years you may recall that I said was going to go for some “cryotherapy” to help with my injured knees. As it happens, I didn’t go…BUT, I did on go last Friday to a brand new place thats recently opened up right here in the city on …

Read more
Personal trainer

Training

7 Reasons Why You SHOULD Hire A Personal Trainer in Liverpool Street

  A Personal Trainer in Liverpool Street They will (should) be well educated. A decent personal trainer (not all) will be well educated and have the equivalent of a degree , usually a BSc. in Sports Science or something similar and will have continually worked on his/her education throughout their career. The minimum qualification is …

Read more