cipro prostate inflammation

12 Week Transformation

Welcome to the 12 week Transformation package that will kick off on January 9th, 2017

So I had an email from a reader of the newsletter a few weeks back…

…let’s call her Jayne.

^^not her real name of course…

Jayne originally emailed me last January and said she was finally “ready” to start training.

“Enough is enough” she told me.

“Excellent” I said because the clients that get the best results are the ones that are in pain on some level.

Fed up with feeling tired all day long and unable to shift weight.

Trying everything but nothing with any conviction, hoping to feel good again.

Stressed, over training and slowly gaining weight DESPITE going to the gym 4-5 times per week…

…and always on some type of “diet” of some description.

Jayne was all of those things and I was really ready to help her as much as I could.

But guess what?

Jayne never returned my email until 2 weeks ago and she told me she had put even more weight on, felt worse than ever and actually has a serious health challenge by the name of Diabetes to contend with.

She never followed through and like many reading this newsletter, she STILL wants results and now they will be harder than ever to achieve.

I don’t want you to be like Jayne.

26 days until Christmas and we are in the booziest month of the year.

Work parties, Christmas parties and drink filled lunches.

Late nights, crap party food and less time in the gym can only mean one thing.

The inevitable weight gain and that is before Christmas and NY.

Well Tom and I have got you covered with our brand new 12 week transformation package that starts from Monday the 9th January, 2017.

This programme is only available for 8 people. 

8 people that know this month is going to be heavy and want to make a difference to the health and fat loss in the new year.

Take a look at some of our previous testimonials <===

Let’s look at what YOU will get in this programme: 

  1. 36 x 30min sessions over 12 weeks with either Tom or myself.

(Intense sessions designed specifically to burn as much fat as possible)

  1. Full body analysis/measurements/body fat testing at the start, middle and end to track your progress.
  2. Full diet and supplement plan for the whole 12 weeks

(All you have to do is follow it)

  1. 2 hours of 1-2-1 mindset coaching outside the training sessions.

(In some cases, this is more important than the training)

  1. All the tips, tricks and support from us backed up with over 40 years of combined experience in this industry.

(priceless)

If you follow the plan and train hard for 12 weeks, I GUARANTEE you will get the results you desire.

If you are not satisfied with what you achieve in 12 weeks and you have followed the plan to the best of your ability, we will refund 100% of your investment, no questions asked.

I don’t know many trainers that will offer that.

Please contact me NOW to register your place and secure your spot

gav@ultimatecityfitness.com

 

 

 

HOW TO LOSE WEIGHT AND NOT FIND IT AGAIN

** HOW TO LOSE WEIGHT AND NOT FIND IT AGAIN ***

A recent study showed that 94% of all women are concerned on some level about their weight and that 67% had been on some type of diet in the last 12 months.

And its not just women that want to lose weight. 44% of all men in the UK apparently would like to lose a little body fat, gain some muscle and change their body shape.

So with all the information available and the amount of gyms, exercise classes and playing of sports on the increase, what’s the problem?

Well the weight loss industry is a multi-billion dollar industry with many people and companies cashing in on selling you misinformation.

On the TV the other night I saw this “Ab machine” which was basically a crunch machine that could also be used to “tone/shape” your arms and chest.

They had a hot chick, size 6 without an ounce of body fat on her and a big, lean, muscular guy demonstrating the machine and no doubt thousands of people were calling in to purchase this piece of junk as “supplies were limited before Christmas”.

It should really be illegal to sell something like this.

It’s like going into Currys and buying a TV, expecting it to to work and then getting home and it doesn’t even switch on.

Of course this could never happen so why is it tolerated in the health & fitness industry?

I have no idea but that’s not the discussion today. I’m just making you aware of the idea and the pressures many people are under because unfortunately, many people all over the world are guided by what they see and hear on the TV.

Every day in the gym, thousands and thousands of people are performing exercise that isn’t effective coupled with a diet that won’t help them lose body fat.

It’s crazy when you think about it isn’t it?

If I was trying to lose body fat, this is what I would do, in order of importance.

  1. Eat a source of protein with EVERY meal.

Then add vegetables and a smart source of fat to that meal. Carbs would be in the evening, IF, I needed them or deserved them (worked out hard that day)

  1. Weight train at least 2 or 3 times per week
  1. 6-8 hours of quality sleep every night

===> http://eepurl.com/cn_0Xn

4. 3 litres of water per day

5. Make training, eating and sleeping well, non-negotiable.

This means, that your social life happens AFTER you go to the gym and eat quality food.

I’ve said it so many times before but it’s really quite simple to lose body fat, IF you do the right things.

Most people can’t lose fat not because it’s hard work although you do have to put effort in, but down to the fact that they are spending time on ineffective exercise selection and poor diet choices.

Make the right choices, achieve the health and fitness you want and deserve.

For more clarity on that, drop us a line with any questions you have and I will speak to you soon.

Have a great Monday.

Gav :)

PS. Tom off to Costa Rica tomorrow and he is taking his Dad. It should be an incredible trip for both of them.

Seguros viajes amigos x

5 Steps To A Radical Transformation

Happy Monday :)

As you can imagine, Tom and I often get clients that come to us with various health & fitness goals. Goals such as fat/weight loss or various health challenges and aims to improve performance for a particular sport.

Some clients achieve amazing results and transform their health and their life.

Others just don’t do much at all really and over the last 20 years I’ve come to realise that there are several “things” that must take place for a radical transformation to take place.

  1. A TRIGGER

For someone to start their fitness journey with conviction there has to be a trigger, a serious reason WHY and/or some type of pain that makes someone want to change. The pain has to be bad enough or nothing takes place. Many people are in pain but are fairly comfortable with that pain.

All the clients that have made some serious changes and have sometimes just woken up and said, “that’s it” or “I’ve had enough”, sometimes literally overnight and are ready to get to work.

  1. THEY HAVE A ROLE MODEL

A role model is really a map or guide to success. This can be someone or something that inspires them to be like and be a better version of themselves every day.

We all need role models, someone who we aspire to be like. I’ve mentioned it many times before but success really does leave clues. If someone you admire in your life is getting superb results from a diet or training plan then find out what they are doing and copy it, IF it resonates with you of course.

  1. GET OUT THE COMFORT ZONE

Most people are afraid to get out their comfort zone. You’ve never been so there so of course it’s uncomfortable.

It’s hard work making radical changes in your health & fitness there is no denying that but I can tell you 100%, that being fit, healthy and having amazing energy in your life is something you should try if you’ve never had it before.

To achieve that it’s going to take some grit. It’s going to need you taking yourself to a place you’ve never been before.

It’s tough.

You will hate it at times but you need level up your environment. When that wave comes you have to get on it and ride it on in to the beach however scary it feels.

All those times in your life when you say, ” I should do that” are the times when you “must”

Turn your “should’s into must’s”

You say enough is enough. I’m not going to tolerate that anymore.

  1. STAY THE COURSE

You will feel like quitting.

Don’t.

Stay the course. When you fall of the wagon get right back on it and remember, there is no damn wagon anyway.

Everyone falls off at some point. EVERY single Olympic athlete on the planet has messed up their diet and skipped their training at some point. The difference is that they got straight back on it the very next day and didn’t give up.

They didn’t quit.

They stayed the course.

You never fail.

You only fail when you give up. Get up and move forward.

“The obstacle is the way” as Ryan Holiday says in his book with the same name.

Tough times in life are inevitable but every day above the ground is a good day.

  1. YOU NEED TO OWN IT

This is sometimes the toughest step of them all.

You need to know that you deserve to become the greatest version of you.

Many people feel that they don’t deserve to lose weight and that they are not worthy of their success.

This has been instilled in them over years from their environment in on way or another.

Deal with it.

Don’t be embarrassed to become better in your life. No one is YOU. You are unique. What you must realise is that when you succeed you are lifting everyone around you whether you or they know it.

Nobody will believe you until YOU believe you though. Once you believe in yourself, then you can really start to make changes and become the person you are meant to be.

The best version of you.

Once you trust yourself, others around will start to feel what you feel.

Every single person that I have ever trained and has achieved life changing results has used these steps in one way or another. Do 2 or 3 of them and a few changes occur but then the default setting kicks in and you revert back to where you were.

You need all 5 to change your life.

Are you ready to change your life and be the best version of YOU?

If that is you, then get in touch today.

Or just email me on gav@ultimatecityfitness.com

Have a great Monday and an even better week.

All the best

Gav :)

PS. Our new eighty20lifestyle website is coming soon…

 

An Attitude Of Gratitude

Happy Friday.

Any plans for the weekend?

Tom and I are in Nice for a few days on a business trip.

Yesterday, I was up at 2.45am, left the house at 3.15am, picked Tom up at 3.45am…

…and then drove to Gatwick for a 6am flight, but the early start was well worth it when we arrived to beautiful sunshine and a lovely breakfast, French Riviera style…

It’s scrambled egg, smoked salmon and a little bit of ham in case you were wondering.

Anyway, today I want to talk to you about something that I think is quite important. I’ve touched on it a few times before but it’s worth a mention again.

As you know, the whole idea of this newsletter is to help you get the best ideas about staying in shape, living a healthy lifestyle and creating a wonderful life.

That’s all great but sometime I think we need to appreciate what we have and where we are, rather than stressing about what we want and what we don’t have.

If you are reading this newsletter you are in a fortunate position. However bad life is for you at this precise moment, you are extremely lucky.

Let me explain.

When half the world’s population is in poverty with no clean water to drink and barely enough food to survive, it’s sometimes a good idea to think about the fact that we are members of the lucky sperm club.

We are all very lucky we were born where we were.

Gratitude is something that many people don’t really think about as we go about our daily lives and I’m not blaming anyone for that.

Our life is our life and we are all trying to do the best we can with what we’ve been given right?

Our problems are all relative but I’m just saying it’s nice to put things into perceptive sometimes.

In this day and age of social media, it’s hard not to compare your own life to those around you.

“He or she is making more money than me, travels more than me and their life is much better than mine”

We need to stop this thinking because to start with, we have NO CLUE what is really going on behind closed doors or what that person has been through to get what they have and you know what, we have no right to even debate it.

The truth is, however successful you think you are, there will always be someone more successful so if you go through life with that as a measure, you will always come up short.

Reflecting on what you have right now, your health, your family and the fact that you can put clean clothes on and buy your lunch today should be a daily reminder to be grateful.

Live with an attitude of gratitude.

As I sit here and write this, I’m looking out the window of the Westminster Hotel on the promenade des Anglais and I can see palm trees and the ocean (see above)

Many people in this world will never see a view like this and for that I am very grateful.

Have a great weekend everybody and hopefully these words today have made you think about your life and put things into perspective.

All the best

Gav :)

 

7 Keys to A Super Brain

How’s your week so far?

Many people over the years have talked about the brain and the body as two separate entities, which is crazy when you think of it.

We now know 100% that the brain controls everything

Your thoughts, your actions, your belief, your desires, EVERYTHING.

Your brain controls the quality of every single aspect of your life so it goes without saying that we should take care of it more than anything else.

Your brain is the most important piece of real estate that you own…

…so it’s a rather strange to me that many people take care of their CD collection better than they do their master computer.

I’m showing my age now as many of you reading this have never had a CD collection but I’m also sure many of you reading this HAVE had a record collection…

Anyway, whatever your age or current choice of medium to listen music, I’m sure you get the picture :)

Neuroplasticity is the brains ability to change and find new connections to adapt and function after injury or disease.

Simply put, we can change the health of our brain at anytime with healthy eating and lifestyle choices.

We can rewire our thinking at anytime.

The old idiom “you can’t teach an old dog new tricks” is actually false but it’s something we believe as we get older.

Brain health is not only important for constructing our life in the present moment, it’s critical for avoiding degenerative diseases such as dementia and Alzheimer’s, both devastating conditions for all concerned.

So what can we do to keep the brain in optimal condition?

In no particular order of importance, here are 7 keys to a super brain and ultimately a super life.

  1. Fish oil

The omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) keep the dopamine levels in your brain high, increase neuronal growth in the frontal cortex of your brain, and increase cerebral circulation.

  1. Exercise

We all know that exercise is good for us and makes us feel good but it’s actually great for your brain by encouraging it to work at optimum capacity by causing nerve cells to multiply and strengthening their connections and it enhances cognitive ability

  1. Sleep

Quality sleep is the key to a energised life and lack of sleep or poor quality sleep actually causes the brain to stop producing more cells. Incredibly, sleep is also the time where your brain cleans itself of toxins so if you want a clean brain firing on all cylinders, get that quality shut-eye

  1. Your diet – obviously :)

Best foods to eat for brain health are protein sources which is the main source of fuel for the brain.

Blueberries, walnuts, oily fish (see fish oil above), avocados, almonds, flax seed, apples, oranges, cherries, kiwi, strawberries and raspberries.

Spices are great for your brain. Turmeric is anti-inflammatory; garlic, oregano and rosemary increase the blood flow to the brain; curry is an anti-inflammatory and saffron has anti-depressant effects.

  1. Eliminating your negative self-talk

The voice in your head that tells you “I can’t do that” or “I’m not good enough” or “I’m so stupid”

Think of your brain as a super computer and these beliefs are the programmes you have running. These are usually ingrained, faulty and unsupported stories that you have adopted over the years.

You need to eliminate them. You do this by personal development in the way of books, audios and surrounding yourself with people that lift you up and encourage you. Eliminate the negative people in your life.

  1. Challenge your brain.

Crosswords, learning a new language or various mind-training exercises keep your brain active and have been shown to help with preventing cognitive degenerative diseases (dementia & Alzheimer’s)

  1. The sun.

Most of us love the sun and there is no doubt it makes us feel good.

Scientists are now beginning to realize vitamin D is involved in maintaining the health of your brain, as they’ve recently discovered vitamin D receptors in the brain, spinal cord, and central nervous system.

So there we have 7 keys to developing or maintaining a super brain.

Have a great day and speak to you on Friday.

Gav :)

PS. Tom & I are off to Nice tomorrow for a couple of days – lets hope we can top up those Vitamin D levels over there…

The SECRET To Being Happy

Are you happy in your life?

I think that if you asked many people what their goal is in life apart from the obvious “things”, being happy would rank up at the top wouldn’t it?

In fact, if you look at all the other things in life that we accumulate, they are really just ways and means to make us happy.

More money?

Well it’s not the dollars in the bank; it’s what we do with those dollars…

The aim is to make us happy.

Bigger TV, car and house?

The end result is the same.

We are seeking happiness that those “items’ supposedly bring us

Read more

You Don’t Know What You Don’t Know :)

Monday morning…

How are you today?

Good weekend?

I had my daughter Mia down in London for the weekend.

It’s always good fun with her in town.

On Saturday, we went to afternoon tea at “Scoff & Banter” in the Mercer hotel in Covent Garden and then onto the theatre to see “Matilda”  which she loved.

Anyone with kids, I thoroughly recommend it.

After the show we went to Pizza Express for a late-night dinner and finally got home at about 12.30am and into bed at 1am.

Full up and exhausted :)

It was a late night for Mia and just as I was tucking her in bed she said to me…

“why do you think Matilda’s parents didn’t like her reading so many books?”

Read more

Getting More From Life In Just 1 Hour Per Day

 

It’s Monday!

Do you hit snooze several times, milking every last second you can from that warm, cozy pit of yours?

Or do you get out of bed when that alarm goes off with purpose, drive and motivation?

I’m not naturally a morning person.

I would much prefer to go to bed at midnight and get up at 8am if I could, but as I have clients most mornings from 6.30am, early starts have been thrust upon me leaving me with very little choice.

Three years ago, I would get up as late as possible, hit that snooze button and occasionally sleep through my alarm only to wake up with a start and realise I had fifteen minutes to get to the tube and arrive at my first session habitually three minutes late, stressed out, sweating and coffee-less.

Not a great start to the day if I’m honest.

I discovered the 5am philosophy from a guy called Robin Sharma.

He wrote the best selling book “The Monk Who Sold His Ferrari”which I highly recommend by the way.

Check it out here

I was browsing on YouTube when I came across a few videos where Mr. Sharma talked about the benefits of getting up at 5am and working on yourself before you do anything else that day…

…and it really resonated with me.

The idea is that you spend the first hour of your day listening or reading positive, motivating and inspiring material as opposed to reading emails, the newspaper and other distractions like social media etc.

Within that hour, you should also use a journal to record the events that take place in your day and your life.

You write down “yesterday’s successes and small wins” and you write down today’s goals and what you want to achieve in the day ahead.

The idea is that you spend that first hour working on you and your life rather than being at the mercy of your routine and your boss.

Before you all groan and say “I don’t want to get out of bed that early and spend an hour reading and journaling”…

…consider the benefits

Read more

Work Harder on Yourself Than You Do on Your Job!

“Work harder on yourself than you do on your Job”

Wise words from the late, great Jim Rohn, who was an entrepreneur, author and motivational speaker.

What does that mean?

Well most people, if they are employed, get up and go to work and spend 8 hours or more in the workplace, working hard for someone else.

There is nothing wrong with that and that’s what most of us do across the world.

If you are reading this and you genuinely love your work and where you are and the people you work with then congratulations…you are in a fortunate position that most never attain.

The cycle repeats, day after day, week after week, year after year even.

A third of our day is spent at work.

A third of our day is spent making someone else’s goals and visions come true.

BUT…

How much time do you spend working on yourself?

Read more

I Just Can’t Lose Weight, I’ve Got Big Bones :)

I just can’t lose weight, whatever I do…

I’ve tried everything possible…

I’ve got big bones…

It runs in the family…

I‘ve never been able to lose weight so I’ve given up trying…

It’s not my fault, it’s always someone’s birthday in the office…

I didn’t have a choice, as there were only chips on the menu…

I only had like 3 glasses of wine…and it was red so…

I’ve been good all week (It’s Tuesday!)

What do all of those statements have in common?

BULLSHIT.

Read more
Copyright © Ultimate City Fitness, 2013 Site by Fat Girl, PhD.