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Article
Lifestyle / Mindset

The Blue Pill Or The Red Pill

“After this, there is no turning back. You take the blue pill—the story ends, you wake up in your bed and believe whatever you want to believe. You take the red pill—you stay in Wonderland and I show you how deep the rabbit-hole goes. I’m trying to free your mind, Neo” – Morpheus, “The Matrix” …

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Lifestyle

When I Grow Up I Want To Be…

“She picked that bloody stripper, Gavin from Kings Lynn. Not that I remember the details or anything” Those were the words famous comedian Ed Byrne said with shock and an “I can’t fucking believe it” attitude when asked about his first appearance on TV. “I was one of the few people that didn’t get picked …

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Article
Mindset / Nutrition / Training

The GHG Method is Available Now!

It gives me great pleasure to say that my new book is finally ready to buy.   I started writing the book back in September 2018 and it was written by the end of December… …but the edit takes time, the back end, some software issues etc Whatever. ANYWAY, enough of that, it’s finally good to go. The …

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Article
Mindset

The Philosophy of “Small Wins”

The “small wins” philosophy is often overlooked. A walk around the block, a healthy breakfast, 3 litres of water per day, in bed at 10pm. On their own they seem fairly innocuous. Over time, like compound interest they can lead success and great things. And this is the same for many things in life. Business, health, making money, building …

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Article
Health

My Client Lost 48lbs in 10 Months From My Coaching Programme

Below is one part of a message sent to me just yesterday on Facebook from my client that would prefer to be anonymous. Here’s her full testimonial, word for word. Grab some popcorn, you will be here a while but trust me it’s worth it. “Shy of 10 months is where it all began!  Think …

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Article
Health

Richard Lost 35lbs in 16 weeks

Two weeks ago I told you about my client Richard. If you missed his full testimonial, you can find that here I said that he lost 24lbs on my 12 week coaching programme and he did. But he held back giving me his progress pics and now I know why. Richard sent me a picture from 16 weeks …

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Article
Health

2 Stone (28lbs) Fat Loss in 12 Weeks?! No Way!

Today I have an amazing weight loss testimonial from Lane Thompson who just finished a 12 week coaching programme with me. Over to Lane : “I have always struggled with my weight (and suffered with an over-reactive knife and fork). I had always done a lot of weightlifting but had never taken the nutrition seriously …

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Article
Lifestyle

The 5 FATAL flaws in the weight loss industry

The fitness industry is a funny space at times. So many myths being bandied around, promoted by celebrities, magazines and TV, what are you meant to believe? This diet or the next? This way of training or that? Low carb, high fat. High carb, low fat. High protein, low carb. Confusing for many, I can …

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Article
Health / Lifestyle

This is Dangerous!

Did you see the cover of Cosmopolitan UK this last week? Plus size model Tess Holiday is on the cover as it appears to have caused some controversy. I understand the whole “positive body image” movement for women. Girls are very susceptible to images and marketing and the idea of having a woman on the …

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Article
Lifestyle

10 things I wish I knew about health, fitness & life when I was 15 years old.

Here are 10 things I wish I knew about health, fitness & life when I was 15 years old. Some women like a six pack. A lot of women don’t. In fact, getting women to like you has nothing to do with having ripped abs. Most women actually care about what is between your ears …

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Article
Nutrition

Top 10 Fat Burning Foods

The top 10 fat burning foods. 1. There 2. Are 3. No 4. Fat 5. Burning 6. Foods 7. Stop 8. Reading 9. Stupid 10.lists Carry on 🙂 For more exclusive content, advice and motivation, subscribe to my newsletter below and receive my FREE report that reveals: 7 quick and easy ways to decrease stress, …

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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 …

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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 …

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Article
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” …

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Article
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 …

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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. …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
Training

5lbs of Fat and 5lbs of Muscle – which one weighs the most?

Hands up if you said 5lbs of muscle? Well YOU might not have but when I’ve asked a few peeps in person they’ve said the muscle. They weigh the same, of course they do. 5lbs is 5lbs but as you can see from the picture, the fat takes up a lot more space than the muscle and …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
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 …

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Article
Health / Lifestyle / Nutrition

Eating an Egg is The Same as Smoking 5 Cigarettes

This was the message conveyed in a recent documentary on Netflix called “What The Health” If you haven’t seen it, it’s worth checking out. It’s quite a bold statement isn’t it? Eating an egg is the same as smoking 5 cigarettes. Is there any truth to it? Let’s take a look. I will be honest. …

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Article
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, …

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Article
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 …

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Article
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 …

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