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“I started training with Tom back in December 2014.  I have been a yo-yo trainer since I was 16.  Definitely no stranger to gyms and very used to being in that environment.  The yo-yoing is seasonally driven now that I no longer play competitive sport….you get older and stuff starts falling off you – I’m 48 now.  I try and workout hard from February to about September then the willpower goes and a thin layer of insulation returns over the colder months. 

You get the picture!

So my brief to Tom was, “Im going on my annual trip to Marbella in June,  I want to be in single digit body fat by then and maintain my current weight – around 90kgs”.  “Oh and while I am prepared to work hard on my diet and training , Ive tried being a Monk and didn’t like it so we will need to work with the slightly more than the occasional cheat days. “  He accepted this without blinking an eye.  A good start I thought,  no lecture!  I was around 22% body fat when we started.

Over the years I’ve found that its getting harder and harder to shed that winter coat.  I knew that my cavalier attitude to my friend beer was going to have to change.  We got stuck into a higher protein, lower carb meal plan than I was used to.

This worked really well and actually I have enjoyed it and am still following the guidelines.  On some excellent advice from Tom,  who clearly knows his nutrition and I did kick my good friend beer and replaced him with a Gin and low cal tonic…Fevertree if you want to know,  its all natural :) All in moderation of course!

So training, we focused on resistance and weight training which I enjoy anyway. 

We progressed steadily over the weeks,  the body fat dropped off and the muscle appeared.  So I think I can pat myself on the back for working hard during my sessions but I have still enjoyed myself at the same time.  I’ve seen my strength increase significantly and achieved my body fat goal in time for my trip. I dropped over 3 inches from my waist line which was a real shocker as I slipped into a pair of 32” waist trousers for the first time in…well a lot of years!

What I needed was a knowledgeable and empathetic trainer.  Tom clearly lives what he preaches but in a way that’s realistic and achievable – remember my monk comment.  Toms style naturally takes him on the journey with you which was important for me as I don’t respond well to being ordered what to do.

Usually my focus tails off once the goals achieved but we’re now starting the next phase of the process and I’m now looking forward to see what else I can achieve.”

Rob – London



“Towards the back end of last year, my final one in my thirties, I realised that I wanted to feel and look fit and healthy again before I left it too late.

So I decided to find a personal trainer and commit to transforming my life. To be honest, I hadn’t had a great experience with PTs at times over the years. I’ve been a member of a number of gym chains and found many of the trainers uninspiring to say the least.

It’s difficult to feel motivated by someone who can’t even be bothered to look after himself or herself! Some online research led me to UCF, and Tom was quick to respond when I emailed.

I instantly found him someone who I could trust – he clearly had a dedicated approach to living his own life, and put into practice what he preached. As the pictures show, he’s helped me to get into the best shape of my life.

I couldn’t recommend him enough – his all-round knowledge of training, diet and nutrition is exemplary. He’s been a mentor, friend and tremendous support through some testing times, both physically and emotionally.

As result of his commitment to my life I’ve lost 20lbs of fat and 11 cm off my waist in just 5 months.

I can’t thank you enough buddy!”

Adam – London



“A little over one year ago, just as I turned 49 noticed that I was not a slim as I thought I was.  That is the strange thing about having a picture taken when you are relaxed and topless…  It is never as flattering as when you are “prepared”.    

So I committed publicly (on Facebook at least) to the following:

I decided to start on a new fitness campaign. It is called “Fit as someone 1/2 your age”. The goal is to be as fit as a 25 year old by this time next year….”

The idea was that I would train a bit harder and it would be okay.  That was the end of May 2014. I weighed 105KG and had a 37 inch waist…

By October I realised that I sill weighed too much and that my idea was not working out.

Weighing 98Kg with a 36 inch waist, I decided to cut out sugar.  No sugar in my diet, even if it was an ingredient.  This meant that for the next 3 weeks I went through some uncomfortable withdrawal symptoms but I started to notice a difference.  However I was still unguided.

It was at the end of February that I finally reached out to Tom.  I had been inspired by his photo-shoot for his 40th and figured that if anyone knew how to loose the belly fat it was Tom.

The fist thing that he did was give me the 14 Day Fat Furnace and told me to read it.  I did this twice, just to make sure that I really understood what I was supposed to do.  In the following 14 days I changed my eating, removing any of the foods that were not on his list, and sticking to the training plan.  In those 14 days I lost 6kg and dropped 2 1/2 inches from my waist.  I was starting to get excited that I might even get close to looking like Tom…

I decided that I was going to stick to the 14DFF and train hard for the rest of the period before my 50th in May.  The thing is that Tom’s guidance is better than my ideas.

He tailored my training, ensuring that I was actually doing the HIIT sessions and that the weights were varied from the initial plan.  He then provided me with a tapering plan to ensure that I would be in the best shape possible for my Birthday photo-shoot…

In the last few days before my birthday I was still training hard and following the instructions and I was still seeing progress…  I weighed in a 85kg and have a 33 inch waist.  I got my photos done and posted the proof (not photoshopped!) onto Facebook. The most fantastic thing was that someone commented to my wife that they thought that I actually had the body of a 25 year old…  It made her day.  Certainly made mine when I found out.

My lessons from all of this were simple.  Firstly get help with your goal, get advice and guidance from someone who has been there and done it before.  It is so much better than doing it alone!

Secondly, get rid of the comfort food from your home.  It is far too easy to just have a little bit of something if it is there.  Lastly, commit publicly to your goals.  By sharing this information with others you can be held to account.  It is so satisfying to get the results but even more so when you can share them with others.

The bottom line for me is that Tom has changed my life, I am fitter than ever and enjoying they way I feel.

Thank you Tom for your support and guidance. It made all the difference.”

Mike – London



“One year ago I was bordering on obesity and loathed the way that I looked.

I was convinced I could lose the weight at any time if I really applied myself but I had been yo-yoing with the same 5 lbs for months.

During the week, I’d lose 5 lbs through counting calories and running, then blow it on the weekend when I went to the pub.

By Monday, all 5 lbs would be back.

I knew I needed a new strategy and some motivational help, so a friend recommended me to UCF.

At the start of my first training session, I told Gavin I was in pretty good shape and he didn’t need to go easy on me.

Running had never prepared me to work so many muscles so intensely in such a short period of time. I could run 10 miles but I could barely make it to the end of my first 30 min session.

One month into training, I got engaged and had 7 months to lose 25 lbs before the wedding.

I battled through my training sessions with everything I could give, and hit the gym on my own 2-3 days per week.

I sort-of followed Gavin’s advice on nutrition and the weight slowly started to disappear, but I continued to put the emphasis on training and continued my weekends of blow outs at the pub.

With 3 months to go before the wedding, I tried on my dress and I wasn’t happy with how I looked. I had chosen a fitted dress as motivation to lose the weight but it barely zipped up and I felt frumpy and self-conscious.

I decided that I couldn’t allow myself to feel that way on my wedding day and it was time to really pay attention to Gavin’s nutritional advice.

I didn’t have much time left, so Gavin advised that I follow his Fat Furnace plan up to the wedding day and plan one ‘treat meal’ every week.

Three weeks before the wedding, I had my next dress fitting where the tailor would decide if I needed to fork out a fortune to make the dress bigger. I was so nervous that I brought two good friends along for moral support just in case.

The tailor zipped up the dress, took one look at me and started applauding.

It not only fit, he needed to take it in!

My wedding day was March 21st and not only did folks compliment me on how great I looked, they pointed out how amazing my arms looked too!

I’d never had toned arms before and my bingo wings were finally gone!

Instead of hiding from the camera on my wedding day, I never once thought about my weight or how I looked.

This peace of mind was the greatest gift Gavin could have given me.

I lost 23 lbs in total but more importantly, I learned that the number on the scale means nothing. It may not be the lowest weight I’ve ever been but I am in the smallest dress size I’ve ever worn and have never felt stronger or had more ease running up the tube escalators.

Gavin has completely changed my relationship with food and saved me from hours and hours of running on treadmills.

Now that the honeymoon is over, I can’t wait to hit the gym again”

Hilary – London


Screen Shot 2015-03-31 at 16.01.19

Late last summer, my new fiancé and I did a butchery course at the Ginger Pig and it was there that I met Gav & Tom.

I could see Gav sizing me up as a future project and talking to him over cote de boeuf, dauphinoise potatoes and red wine (!!), I admitted what I had secretly known for some time … I was heading towards contented middle age and with the Big 50 looming and a wedding to plan for in March, I knew I had somehow slipped into what was probably the worst shape of my life.

I didn’t want to be Fat & 50 and of course wanted to look great in my wedding photos…. But could I be bothered to change at this stage in my life? How could I fit in training …. and more importantly a radical change to my eating and drinking habits when it was such an integral part of my everyday existence?

I decided to start with the 14 Day Fat Furnace (instant gratification being much more my style than a long hard slog!) My partner Ian and I did it together  and although it was really tough, we got great results and were really delighted. But I still wasn’t ready to commit to the regular PT sessions, so thought I would try the online coaching… But another chat with Gav persuaded me to give it a go and six months on, here I am feeling in the BEST shape of my adult life. Although I have only lost about 6kg in weight, my body shape is completely transformed and the clothes that had become uncomfortably tight / unwearable are now all hanging off me / in the bin (I shall be sending Gav the bill for the entire new wardrobe I have had to buy!)

I get married on Saturday ( 28th March 2015) and can’t wait to see Ian’s face when he sees me in my slinky wedding gown (which I bought when I still had a LONG way to go!) It was incredibly hard to start with – especially with what felt like the deprivation in the early stages – and I fell off the wagon / cheated numerous times – and still do! But I feel I have now made a genuine and permanent change to the way I eat and think about food, gained a real commitment out working out and feeling healthy and I’m determined not to slip back into my old ways. Most importantly I feel really HEALTHY and full of energy , rather than being constantly tired.

 Thanks Gav!

Will send you a pic of me in the dress on Saturday!


“I have been training with Gavin off and on for the past few years with no ultimate goal apart from keeping fit and not getting too large. In my job the potential to put on weight and get carried away with work is massive so a couple of sessions a week with Gav kept me to a reasonable level of fitness and size.Then last summer a good friend of mine decided he wanted to climb Kilimanjaro and my siblings decided they wanted us all to run the London Marathon.

I told Gav all of this and we started on a proper training plan. The first hurdle was Kilimanjaro so Gav got me doing a lot of leg work which was also key to getting my legs strong for the marathon. I climbed Kilimanjaro at the end of January and then had 10 weeks to really concentrate on the marathon. Post Kilimanjaro we worked on my core and legs to help keep me injury free as a stepped up my running and had to endure all those long weekend runs. Come April 13th and the big day I wasn’t sure what to expect.

But I can say that I definitely enjoyed both Kilimanjaro and the marathon a lot more because of Gavin’s training and tips along the way. The goals were achievable but because I was prepared for them properly I had the energy and belief in myself thanks to Gavin”


Alex O’hanlon – Fitness model/competitor

Alex Transformation

Alex came to me in a totally untrained state and we got some amazing results very quickly.

When Alex said to me “I want a six pack”, she was actually talking the truth. I told her what was needed, the commitment to training, the nutrition and the restrictions around her hectic social life.

She said “lets do it”

And that is the reason she got such amazing and dramatic results. She listened to everything I taught her and followed the plan 100% with no deviations.

I just want to make it clear that her results are not typical or even desirable for most ladies…BUT its totally possible for anyone if that is the desired look and the motivation is there to take it to another level.

Well done Alex

“I’m very happy with the results that I achieved when training with Gav. His knowledge about nutrition and training is second to none and I think my pictures speak for themselves. I never imagined I could achieve this type of condition.

For anyone looking to compete in a fitness/bodybuilding show, please contact Gav as he seriously knows what he is doing :)”

Meet Duncan……

Duncan worked with Gav on his goals and was very happy with the results. Great work to them both.

Here’s his testimonial;

“I’m a 37 years old guy and have worked in the City for 13 years.

In October 2012 I was over 15 stone and hadn’t been to the gym in earnest or done any consistent exercise for over 4 years. As with many city workers my lifestyle was extremely unhealthy, late night drinking, smoking and a bad diet. I kept putting off going to the gym, using any excuse not to get started, until one of my friends introduced me to Gav.

I met with him for a consultation to run through what I wanted to achieve and thank God I did because he changed my life.

I started seeing Gav twice a week. It was hard going at first, but he set me on the right path in terms of exercise and diet and managed to keep me interested and motivated, which was no mean feat.

We trained hard but we always had a good laugh as well. He taught me what to eat and when to eat it and also the kind of exercise that delivered the results I was after, all this without me having to totally sacrifice my social life.

Within 3 months I had lost 2 stone in weight and was really starting to feel great. We then moved to the next level and started building up muscle by changing the focus of my work outs and diet plan.


After six months I was a completely new man. I looked younger, fitter, healthier and felt amazing. I saw results that would never have been possible without Gavs help.

I now realise that going to the gym and doing the standard treadmill and weights routine is a bit of a waste of time, it’s all about training and eating smart. The way Gav explained to me, it is a simple formula that works every time as long as you are willing to listen and commit to the plan.

It’s been almost a year now and I can honestly say I will never look back. My work and social life is still pretty full on, but I have learned that I can still do all those things when I want to as long as the rest of the time I stick to the plan.

It was one of the best decisions of my life to engage Gavs services as a PT, his expertise and knowledge of nutrition and work out techniques are second to none. If you are like I was and keep putting it off and finding excuses not get started, or you see hundreds of PT ads and just don’t know which one to trust, then get in touch with Ultimate City Fitness for a consultation, it might just change your life.”

Thank you Duncan, Gav did a great job there!

We see this time and time again and hats off to Duncan for sharing as we deal with many people that make the transformations but are somewhat shy about showing their pictures 😉

Get in touch at to book a consultation!

Yogini Patel – London 

Before Picture                                                                                                               After picturePersonal Training LondonPersonal Training London

“I have always struggled with my weight since I was a teenager, never really knowing how to shift it effectively. I discovered Ultimate City Fitness and started training with Gavin twice a week. I lost about  a stone initially but seemed to plateau after that. Gavin has always been going on about taking protein shakes and fish oil but to be honest I was always very skeptical thinking that protein would bulk me up. This couldn’t be further from the truth.

With me being vegetarian it has always been difficult trying to make my suggested daily protein intake that Gavin suggested but by having two protein shakes EVERY day I can do that and easily. This plus 2 table spoons of Aliment fish oil every day has seen me lose another 16lbs in just 8 weeks! This was on top of my normal meals, which I ensured were healthy and full of veg. 

I also read Gav & Tom’s newsletter every time and have recommended this to several friends and work colleagues.

Losing this weight has made a massive positive impact on my life and I just went out and bought new gym clothes 2 sizes smaller than before.

I am just about to start on their 14 day FAT FURNACE programme to further accelerate my results. Can’t wait for that!

Thank you Gavin & Tom, you guys are fantastic.


John Barnes – England Football Legend

There’s no denying it : I like my food. Being from the Caribbean, I was brought up on meat and carbs and plenty of them. The meal plan I got from Tom Dyer at Ultimate City Fitness has changed all that. It started with breakfast. I didn’t realize cereal or milk was so bad. I’ve now been eating piles of grilled fish and chicken at all times of the day. My trainer Jason Elliott told me this type of weight loss was 70% nutrition and 30% exercise. I’ve watched what I’ve been eating and drinking : no booze and no sugar in my tea.

I’ve always needed a challenge to get fit-left to my own devices I won’t do anything. During Strictly Come Dancing I lost two stone, and then put it straight back on. But it won’t happen this time.

Now I’ve got the motivation to keep going”

John Barnes, 48. Ex England Football Legend in Men’s Health Nov 2012

Matilda R – London

“If you’re serious about getting in shape, I 100% recommend training with Gav. I used to be in the gym 5-6 times a week working my bum off at gym classes, constantly on the treadmill/cross-trainer and eating what I thought was healthy but never got the results I wanted, until I started training with Gav who’s taught me more about getting in shape in the past few months, than years of going to the gym.

His passion for health and fitness is contagious, and the results are obvious! My body has never looked better, and I have Gav to thank for it!



Meet Ania everybody.

Many of you may remember her testimonial from earlier in the year. Since then, Ania has gone even further with her amazing results in the gym. To top that off, she just got back from her wedding in Poland and wanted to tell her story.

It’s a long testimonial but I wanted to include every word from Ania herself, rather than the watered down version.

Over to Ania…..

Ania Montage

“I met Gavin a year and a half ago in the gym while trying to sweat off some weight on one of these useless, horrible cross-trainers.

Back then I was convinced I really don’t need a personal trainer to lose weight. I was always a sporty type.

I trained horse-jumping as a teenager, I was a part of my high school’s volleyball team. Then I went to university and was busy with “studying”  and I slowly started to lose control over the way I looked ….and it continued when I came to London 3 years ago. I was very busy for the first two years doing my master’s degree and working full time.

It was hard at times and thus very easy to get my diet wrong…junk food, sandwiches and chocolate to survive another lecture.

Things were getting out of control and I was gradually gaining kilos and losing self-confidence as I was frustrated about the way I looked…so…I decided to do something about it and I signed up for the gym.

Though in my busy lifetime was not much time left (so I thought at least) there was always a good excuse to skip the gym.

And when I finally went there, already tired after uni and work, like many other poor creatures, I spent there one hour and a half (thinking that was the least a proper workout should last) sweating aimlessly on those bloody cardio machines and proudly reaching for the 4kg dumbbells (never more because I didn’t want to bulk up, of course! ).

Exhausted, a bit discouraged (as the results were not as expected) I was looking for yet another excuse not to go to the gym and was getting more frustrated about my looks.

And then I met Gavin but, as I mentioned, I was sure I don’t need a personal trainer to get lean.

I did, however, sign up for newsletters from UCF and I started reading articles Tom & Gav posted there……

Half a year later (with no results of my training and constantly rising frustration level) I decided to give a try to a 14 day Fat Furnace Programme.

It took me a while to convince myself to it as the idea of eating protein breakfast was simply putting me off (by the way…I only eat protein breakfast now and there is no way I will go back to eating bread or those sugar-packed, “healthy” Special K for breakfast).

The results were amazing after two weeks of FF Programme.

I lost 5 kg and gained motivation and faith that actually I can change the way I look and feel.

In the end of August I signed up for bootcamps once per week and then decided to swap bootcamp for 1 x 30 min PT session with Gavin in October.

I lost 13 kg in 4 months and it was great to go back home for Christmas and see everyone’s reaction! They were amazed to see what I achieved in such a short amount of time and they were even more amazed when I told them that all I did was weight-lifting once a week combined with tabatas and sprints.

No more one and a half an hour, boring workouts! And of course everyone asked: “What is the secret to this magic transformation?” and the answer was simple: “follow the plan!”.

I think the key to success in my case is that I trust Gavin and I listen to what he says and I follow it, that’s it! This process requires some hard work, no doubt about it, but it is nothing in comparison to how you feel when you finally look great and you start to like yourself again!

And one more thing…train like a man and you will look like a woman! That’s for sure!

When I was in Poland for Christmas and I told everybody that I do squats carrying 80 kg on my shoulders, they couldn’t believe it.

Some people admired it, some told me to stop in order not to look like a man. I didn’t listen to those sceptics, of course.

I came back to Poland in June, this time to get married and looking even leaner than in winter. My mum had tears in her eyes when she saw how I look and feel about myself and those who were scared I was going to look like a man…well they had nothing to say anymore.

I would like to thank Gav and Tom one more time for everything.

The moment I started training with UCF my life has changed and it is not only about the lost kilograms but also about the gained confidence and respect for myself.

I never looked so good in my life and it is because I learned so much about healthy dieting and exercising.

Even though I was doing sports before, going to cardio classes 6 times a week I couldn’t get so lean and now I know that it’s because of my diet (“healthy” Special K was a part of it). What is even more amazing, I became an inspiration to many of my friends who decided to change their lifestyles after observing my story.

And my story continues…I carry on training, eating well, feeling good. And I admit, I love it “
An amazing story from Ania I’m sure you would all agree.

This is what we do at UCF. We give you the answers to all the questions and teach you EXACTLY what works and what doesn’t work, despite what the media tells you. We cut through the crap and help you achieve the best results possible, whatever your goals!


Caroline – London

Caroline M

“I completed (and won!) the 6 week body transformation competition and I now feel so much better than before. Losing 20 pounds of fat in just six weeks was amazing.

I’d been gradually putting on weight over about a year and had got to the point where something needed to be done! So my boyfriend and I both signed up for the competition.

I hadn’t been in a gym for years and loved my crunchy nut cornflakes for breakfast so thought it would be really difficult to stick to. It was certainly a challenge but when I got started it wasn’t half as difficult as I’d thought it would be. It helped that I could see the results throughout and actually felt so much better in myself, healthier and fitter. I started out barely able to do any girlie press ups and am now doing full on man ones!

I’ve also changed my diet for the better and am feeling a lot better for it. I’d highly recommend the challenge, the 14 day fat furnace and training with Tom!

Thanks for the iPad guys!! :)”

Mark V – London (via The Netherlands!)

Mark had great motivation as he wanted to be in his best shape for his wedding in the Maldives, which was last week…… congratulations buddy. Mark followed everything I said, completely changed his diet, loaded up on all the supplements he needed, threw out the old temptations and focused on making a big change…. it worked.

Mark’s changes were visually very impressive as he lost over 18lbs of fat and replaced it with 9lbs of muscle. He lost

3 inches off his waist alone.


“I was following UCF’s outstanding blog and informative newsletter for a few months when I received an email with the option to participate in their competition. I was hitting the gym about 2-3 times a week for the last 5 years, and was pretty comfortable with my fitness level and overall health. Nevertheless I felt like I needed a change. It was the perfect timing: I was getting married in the Maldives exactly in 6 weeks time and wanted to look my best for a beach wedding!

I met Tom for the first time during my initial assessment, where we discussed lifestyle, diet, exercise regime etc. It became pretty clear to me that he knew what he was talking about and I got very excited about the whole thing.

Before we started with the gym workouts Tom advised me to change my diet, UCF provides you with a fat furnace diet book which they have written themselves and is a great read and gives you plenty of tips on the type of diet you should go on. I was already on a pretty good diet but had to cut out all the sandwiches I was eating each day plus the occasional dinner’s of either pasta, white rice, or potatoes had to go. I thought I was going to struggle with low carbs but actually I was used to it from day 1.

The sessions with Tom were fabulous. He really knows his stuff and is focussed on doing the exercise right before moving to heavier weights. After 2-3 weeks my fiancé started giving me compliments on my muscle definition and six-pack. I was really surprised with that as we had only done 1 abdominal exercise in the first 3 weeks! That just shows you how great the exercises were.

As the weeks went on I could see the difference in the mirror myself and was amazed how my body changed. In the last 2 weeks I could really see a difference in my muscle definition and feel a difference the way my clothes fit; I was losing inches around my waist.

After the 6 week competition I flew straight to the Maldives and posted my first beach picture on Facebook. The replies I got from people were amazing! People were asking me if I had a personal trainer and where I had been hiding my body for the last years. They just could not believe it and to be honest neither could I. I felt great, looked great and was really happy with myself.

I was hoping for a good result in the competition but I never thought I would end up winning it. I am really proud and I will continue working with Tom to get myself to the next level. Without him it would not have been possible!

Finally I just want to say that I had a great wedding and I never looked better. Thanks again to everyone at UCF and Tom in particular!”

 Anna M – London

Anna worked with Gav and made some impressive changes. She trained so hard and gave 100% in her attitude and approach.

We often see that those that are driven with a big reason to change get the best results. She lost over 10% Bodyfat, 25lbs of Fat, lost 20cm’s off her waist, hips, chest, arms and legs.

She added lean and toned muscle and feels great:


“I signed up to the competition with hopes it would give me the extra pressure I needed to make significant changes in my fitness and shape… and it did! I couldn’t have asked for a more supportive or knowledgeable PT than Gav, he was there all the way encouraging me on.

I finished this challenge with results I didn’t think I could reach, not only that it has spurred me on to want to achieve even bigger goals.

Gav has such a passion and it is contagious, not only that, the amount I have learnt both about training and health is almost overwhelming. The competition was worth every penny, the effort and training has really paid off.

I highly recommend Gavin and Ultimate City Fitness for anyone wishing to achieve their best results yet!”



Jade S – London

Jade S

Jade lost an amazing 21 pounds and 10% body fat in just 42 days! Dedication to working out hard three times a week with Gav, focusing on her food plan and being positive paid off! Great work Jade and keep up the great work!!

If you want the best results then a bespoke, personalised Personal Training session should be your first port of call.

Gavin and Tom pride themselves on their results, here are a few of many examples.

Contact us on right now if you want to lose fat, get toned, feel better, have more energy, sleep better, cope with stress, etc.

The first session is on us and it’s all backed up with our full money back guarantee, that’s how confident we are in helping you help you to hit and surpass your fitness goals!

Meet Katie

Meet Katie Lowe aka Fat Girl PHd. who is one of my favourite people.

She’s proof that determination, a plan, consistency, drive, pig headedness (I’m sure she’ll be cool with me saying that), overcoming the lows with the highs and every other such terminology that surrounds the topic of GSD – Getting Sh+t Done!

I always liked the saying that goes something like;

There are three types of people in this World, those that makes things happen, those that watch things happening and those that say ‘what happened?’…. Katie is the first!

From over 290 lbs to sub 160 lbs and falling, she is literally half the person she used to be.

We’ve been working together to reform that 160lbs into a lean, not that mean, fighting and loving machine……..

So it’s time to hear what she has to say;

Katie 2

“As someone who’s lost a lot of weight over the last few years (140lbs to be precise!) I didn’t really see the benefit of personal training. I didn’t think I needed it, as I was pretty sure I had the whole weight loss business sussed.

But in all honesty, UCF have been a complete, total revelation to me. I’ve been working with Tom for a couple of months now, and I’ve been amazed at how much of a difference his knowledge has made to the way I train.

I’ve been doing things I never, ever thought I could do – and Tom’s genuine enthusiasm, support and amazing attitude has made a huge difference to me both physically and mentally. There’s so much it turns out my body’s capable of that I wouldn’t have dared to do on my own (not least because I’ve had four knee surgeries in as many years!) This really, really proves the difference a true professional can make.

((Editor Note :: Katie rack DEADLIFTED 70Kg or 154 lbs with those knees recently!! Form is everything! – she’s awesome – watch below for the proof of her lifting a little less – 140lbs to be precise, about the amount of weight she has lost!!))

Of course, there’s also the physical aspect too – in a very short time I’ve seen an unbelievable change in my body composition, my size, and shape, as well as a vast improvement in my hair, skin and nails, all as a result of Tom’s expertise in nutrition and exercise. I never thought I’d be a chicken for breakfast kinda girl, but the huge improvements in my energy levels – as well as my general happiness and wellbeing – shows the impact a good diet and focused training can have on every aspect of your life.


I can’t stress enough how amazing a difference this training has made to me – it’s been a huge privilege to work with someone so passionate about making a real difference to the good health and happy lives of other people. I can’t wait to report back in a couple more months!” Katie aka Fat Girl, PhD

Told you she was awesome!!


Richa A – London

Personal Training London

“Tom came to our office to give a health talk on tips to get healthy and in shape for the summer earlier this year. I found the talk enlightening and it set off some lightbulbs in my head, so I thought it was time to apply the knowledge.

I suffered from a slip disc in 2008 and was prescribed complete bed rest for 6-8 weeks for my lumbar spine to recover.  Thanks to a very loving (then) boyfriend (who cooks and bakes the best food in the world) and lying in the bed, I piled on kilos.  At just under 5’5″, I weighed 72kgs (which is close to obese in my books).  Winters brought with them snowfall, indulgent food and lots of alcohol.  So the weight was there to stay. 

In 2010, I stated buying a size 14 and knew it was time to go on a mission.  I hit the gym and brought my weight down to 65kgs over a period of 5 months.  But then the weight loss came to a standstill.  I tried doing more cardio, but it wasn’t yielding any result as such, only tiring me more.  I realised that my body had adapted itself to the exercise routine and it wasPersonal Training London only going to get spent without guidance.   

Tom’s talk was like a magic wand.  A simple rule of thumb in my diet and I am at my lightest self ever – 56.5kgs.  I am now a size 8-10 (Woohoo!).  I had to buy a complete new wardrobe, but trust me – I am NOT complaining at all!  With a big wedding to attend at the end of this year, I am hoping to lose another 3 kgs and I’m sure with Tom’s diet plan, I will get there. 

I now exercise regularly (swimming, running and weights) and good fats and proteins are an important part of my meals.  I NEVER skip meals and feel more energised.  Thanks for all your help Tom and UCF!   x x


PS: My advice to add to everything Tom has to say – never buy clothes that are big for you.  You will get complacent.  On the contrary, I bought myself a Coast size 10 dress 3 years ago, which I couldn’t even zip up at the time (!) Here’s a pic of me in it now.”

Cynthia – West end & Broadway Singer/Actress

cynthia 1

“When I went to Gavin, I had an idea of what I wanted for myself and my body!

I wanted real muscle definition and a change of shape. Gavin very quickly discovered what I needed. Because of my body type I tend to gain muscle very quickly so to achieve my goal, we had to adapt my training.

We ended up doing exactly the opposite of what most ladies do. He had a challenge with me, and he rose to it!! Gavin has focused my journey through fitness and body sculpting. I know what I need to get results!

Right now I can safely say I am in the best shape of my life! Body fat is down, shape is much trimmer and I have more energy than I know what to do with. I feel great.

Thanks Gav :)

Cynthia Erivo, centre, in I Can't Sing

Jose R – London
Personal Training LondonLost over half a stone, but more importantly lost 2” off her chest, waist and hips to get ready for her holiday. Amazing effort and just proves that it is not all about how much is lost but more how the measurements stack up.
Eliza C – Australia

Eliza is now living back in Australia. Like Mark, she had the motivation of a wedding to get her focused and she really took the competition on board and made a great metamorphosis!She was a pleasure to work with, have an amazing wedding Eliza.She lost 3 inches off her waist and 7% body fat in just 6 weeks!

Georgia – London

Min Cao – Singapore

min Testimonial

Once in a while we get clients that move away to continue their lives elsewhere. Min moved to Singapore last year and was one of our best clients. We wish her all the best and hope to see her again soon.

Amanda K – London

Personal Training London“A few months ago I arrived back to London from working abroad not only quite a bit tanner, but a few double-digit kilos heavier as well; the results of stodgy food and a few too many beers overlooking the Nile…

Apart from wanting to whip myself back into shape for health reasons, I also had my upcoming wedding and a rather fitted white dress to consider. Tom and Gavin convinced me to give their boot camp a try and I’ve been back nearly every weekend since.

The variety is unbeatable and, between sled-pushing, sprints and box jumps, the hour flies by in an instant; all the while encouraged by Gavin’s prompts. This, accompanied by nutrition and training tips from their blog, have had brilliant results and I’m not only down to my ideal weight, but feel fitter and healthier than ever.

Perhaps most importantly, Tom and Gavin – as well as the circuit training group – provide a close team of like-minded people offering constant support and answers to any questions making the journey a much easier process. 


David S – Cambridge

Personal Training London“I’ve been following the UCB/UCF blogs from the off and to begin with I made the odd change to my diet here and there, but quickly fell back into bad habits, using the weak excuses that the guys often highlight on here. 6 weeks ago I booked flights to Spain, and knew that in the shape I was in then my t shirt would be staying on!I decided to make a proper effort to turn things around (No Grain Before Spain!) and the results were fantastic. Jeans that I almost couldn’t do up 6 weeks ago now need a belt, and I even allowed a photo of me with my top off to be posted on Facebook! The key thing I have learned is that following the tips on the blog have actually made my diet more varied and interesting, but also much, much tastier. 

I have passed info from the blogs on to friends, colleagues and even random people I have met. Two female friends of mine have dropped spin class from their training on the strength of UCF’s blog, and both have said that they have seen an improvement in the 10 weeks since.

Thanks for all the tips guys – keep ’em coming!


Sofia L – City of London

“I have been training with Ultimate City Fitness since late March and have lost over 14 kilos (31lbs) since then. I used to think that not eating was the solution but I kept putting on weight and was really fed up with constantly being hungry and surviving on coffee.Gavin has taught me that eating more is actually better for weight loss! I’ve been following the diet plan I was given and taken protein shakes and fish oil and the weight has just fallen off, I’m so pleased.I can’t recommend them highly enough, this is without a doubt the best training and diet advice I have ever had and I look better now than I did 10 years ago! For anyone thinking about giving it a go, do it, I promise you’ll see fantastic results.

Thanks UCF!!



10 months later Caroline had some new measurements taken. She has lost over 16 inches (40cm+) off 5 measurement sites, including over 4 inches from her waist, 5 inches off her hips, and over 3 inches off each leg!!

Perhaps even more impressive is the 11% Bodyfat lost and the 6% muscle added. Over 30lbs of fat lost. Caroline has been consistent but more than lived a fun life in the ten months. She feels and looks great. We’re very proud of her!

See pic below….

Caroline 10 months on

Caterine M. – City of London (via Portugal)

“2011 was a very important year for us on every level and when we think about what was actually one of the main things that we changed, was the fact that we started training with UCF. Our energy levels increased incredibly, we worked more focused than ever. Therefore we achieved a lot more in our careers and in our personal lives.

It was a wonderful year and we thank Gavin for helping us. Our body and mind are more connected than ever before and now that we have discovered how exercise can improve everything around us, we just want to keep on with the training sessions.

Best decision ever. Thanks Guys.

Caterine and Ricardo.”


Terry P – London

 “As a person who has been weight training for more years than I care to admit, I have always tried to keep my diet as clean as possible – low sugar, low salt, adequate protein etc. has been my mantra this has always worked when I’ve looked to gain size but I’ve always struggled when it’s been time to get lean. The issues have always been revolving around, maintaining my energy levels, hunger pangs, losing my strength levels, this has made the process very frustrating and hard to maintain.

This time I decided a different approach, Gavin was kind enough to add me to the UCF mailing list and to be honest I was rather sceptical but I thought ‘what could I lose by reading them?’ then I came across an article called ‘no carbs before Marbs’ based around a high protein and high fats diet and it blew my mind away! It just was so obvious and so easy I couldn’t wait to try it.

The radical change in my diet was amazing, my energy level shot through the roof! Though my work is mentally demanding and the hours can be long but I found it so easy to have energy and strength for my training sessions and perform at my best, I honestly forgot that I was supposed to be getting lean!

Within 4 weeks I had lost a stone of fat and an inch off my waist and the only issue now is I have to buy a new wardrobe, my existing clothes no longer fit! Guys I’m going to bill you for my new clothes as I wasn’t quite expecting this to happen so quickly! Ha! Ha! But seriously, I’m totally amazed!

P.S. My finance was motivated by the by ‘new look’ and my dietary change that she has adopted it as well, and guess what? She’s lost a stone as well! Amazing! Keep up the good work!

Regards Terry”

Phil E – London

“I’ve been training with the guys at UCB for over 6 months now.

I have well and truly become a cult follower of everything that comes out of Gav and Tom’s mouths (fitness wise that is). To cut a long story short I have never been in better shape and I feel great for it.

I’ve been training for about 10 years now and most of my training has been endurance and stamina training such as running and swimming. I am a keen runner and at first I was worried that my cardiovascular fitness would suffer as a result of doing boot camps.

Quite the opposite. The gains I have made working with these guys have been amazing and I actually find distance running easier as a result of doing boot camp. The big difference in all this has been following their dietary advice. I have to admit I love a good carb and was convinced that I wouldn’t have any energy eating a pure protein breakfast.

Obviously I was quickly proven wrong and I now religiously eat a protein and good fat breakfast every day. So with that in mind I’ve just bought myself a copy of the 14 day fat furnace so looking forward to getting stuck into it


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