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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


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.


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.


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.


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.


You will feel like quitting.


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.


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

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 :)


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