When "SHIFT" Happens.

This one's for the person everybody looks at and goes, "I can't believe they can do all that stuff." The one who always gets things done... and is running on fumes by Thursday. The calls, the meetups, the drives, the taxi, the business meetings. And the face that says this is fine, I've got it under control. The ones most at capacity are usually the ones who look the most capable. And they don't w...

Everybody's tried the quick fix. The training, the nutrition, the plan... and they get to a certain point and it stops. So in this one I wanted to clear up why I work the way I do. And it goes back to the army. I got promoted quickly, and I used to hear sergeants say "this soldier's terrible". I'd ask them, have you actually coached him? Have you shown him how to do it properly? And the answer was...

Week three you're flying. Telling everybody about the plan, showing up energised, loving it. Week six, you're out. And then you decide it means something about you. That you're the sort of person who doesn't finish things. You've started six or seven of these now and every one has gone the same way. It's not bad luck and it's not the wrong time. It's a loop, and you keep starting at the same point...

Doing everything right and nothing is moving. You're eating well. Training four or five times a week. Doing everything you were told to do. Two months in, nothing has shifted, you're wrecked, and you've started assuming you're the problem. Broken metabolism. Bad genetics. No discipline. It's none of those. And this is the most common message I get, word for word, usually from somebody already doin...

"Everybody's got the same 24 hours in the day." That line sends me into the stratosphere. It's lazy, and it's almost always said by somebody with no staff, no kids and nobody depending on them. I know, because I used to be that coach. I genuinely could not work out why people wouldn't just eat chicken and rice. "But Gordy, I've got a family." Well, they can eat something else. Put a sauce on their...

Two people can live the exact same life and feel completely different about it. Same hours. Same diary. Same load. One of them is fine. One of them is on their knees. Everyone opens with me the same way. "Gordy, I just need a plan." You've had the plans. Twelve weeks, the apps, the trackers, the check-ins. They work for a while and then they stop. So here's the question nobody asks... if the plan...

In this episode I break down the real reason fat loss can feel harder for women — and why it’s rarely a “broken metabolism” problem. We cover: Why women often have a tighter “margin for error” (smaller daily calorie budget) How dieting creates adaptation (you burn less / move less without realising) and why plateaus are normal Why cycle, sleep and stress can amplify hunger and cravings — and how t...

Most people think their lack of focus, energy, or discipline is a motivation problem. It’s not. In this episode, I break down the dopamine trap — a silent loop that keeps high performers stuck, flat, and constantly distracted without realising why. We talk about: What dopamine actually is (and why it’s not pleasure) How modern life floods your brain with cheap stimulation Why anticipation feels be...

Most people don’t fail because they lack discipline, motivation, or knowledge.  They fail because their goals are disconnected from their real life . In this episode, I break down why setting short-term, superficial goals (lose weight, get fitter, push for 12 weeks) keeps you stuck in the same loop year after year. You hit the goal… then what? No fireworks. No fulfilment. Life creeps back in, moti...

December isn’t just lights, Baileys and bad jumpers – it’s the one time of year when the world actually slows down . Shops shut, routines vanish, opening hours change, kids are off, family are everywhere… and your normal structure disappears. In this episode I talk about frustration as a double-edged sword – or as I call it, the “Christmas hand grenade”. The same frustration that makes you annoyed...

This episode breaks down the noisy world of supplements and zooms in on multivitamins – what they genuinely can do, and where people get misled. Gordy explains why most busy, UK-based adults are likely running low on key nutrients like vitamin D, magnesium and calcium, and how that links to tiredness, poor sleep, brain fog and faster ageing. He talks about “optimal” blood ranges versus what your G...

In this episode, I unpack a big reason people “fall back into old habits” – and it’s rarely because they’re weak or lack willpower. It’s because the people around them pull them back into what I call “the average” – the majority who don’t prioritise their health, don’t make time for themselves, and feel more comfortable when you stay the same. We talk about what it really means to move from the ma...

You’ve heard the line: “Don’t look back, you’re not going that way.”  Sounds motivational. In reality, it’s one of the quickest ways to stay stuck. In this episode I break down why you must look back if you actually want to move forward. Not to beat yourself up. Not to stroke your ego. But to see the evidence. We get into: The two traps: living on a pedestal vs living in the pit How shiny-object a...

You don’t have a “motivation” problem. You’ve just been making the same bad stew for years and pretending it’ll taste different. In this episode, I break down: Why you keep loading your life with the “easy ingredients” (steps, walks, random runs, ‘healthy’ foods you like) and avoiding the stuff that actually drives results. How comfort choices in food, training, and routine create the illusion of...

Social media isn’t neutral. It mirrors what you feed it. In this episode you’ll learn how to take control of your inputs, set realistic targets, and turn your feed into a tool for progress instead of a trigger. What you’ll hear The algorithm shows you what you signal you want. Your clicks, watch time, and searches train it. Aspire, but respect capacity. Follow people one level ahead, not ten. Stop...

Your motivation didn’t vanish—you’re leaking it. In this episode I challenge the default “new hack” mindset (intermittent fasting for menopause, anyone?) and show you why chasing protocols won’t help until you fix foundations: values, habits, and attention. What’s really happening when energy tanks: estrogen shifts, dopamine drain from screens, poor sleep, and a widening gap between what you say y...

In this short, punchy episode I teach you my Fridge Method —a simple planning routine that crushes decision fatigue, saves money, and keeps you on-track with your calories and macros. Here’s the play: open your fridge, list what you already have, and pre-log tomorrow’s meals in your tracking app (MyFitnessPal or my coaching app). In 2 minutes you’ll spot gaps (usually protein), tweak portions, and...

I take you back to Yakshal, Afghanistan — the hardest day of my life — and show you how to mine your own past for proof you can do hard things again.  This isn’t war-story theatre. It’s a framework: identify the core that got you through, strip away tactics that no longer fit, and re-apply it to today’s realities.  We cover the SHIFT loop (assess → adapt → apply → review), negative feedback as a s...

In this episode, I break down how hormonal changes — especially through menopause — can wreck mood, motivation, and mental health, and what you can actually do about it. I cover serotonin, dopamine, gut health, and why your “80/20” approach might be the very thing holding you back. You’ll learn how to manage emotional crashes, build fulfilment over happiness, and accept change instead of fighting...

People think routine means being boxed in.  But the truth is, a solid routine gives you space — space to think, train, recover, and live with intention. Every decision you make costs mental energy.  When your day has structure, you save that energy for what actually matters. Task: Write down everything you do in a normal week. Include work, food prep, travel, gym, kids, social time, phone time — e...

You get lost in the outside world opinions, algorithms, comparisons and your actions drift. This episode pulls you back to what you can actually control: your choices, your plan, your standards. What you’ll learn: How external noise hijacks your focus and ruins consistency The telltale signs you’re reacting, not leading (mood-led food, skipped training, decision fatigue) A simple “control stack”:...

In this episode, I get brutally honest about one of the biggest mistakes people make when trying to lose weight or get healthy—recycling the same plan they did years ago. Life changes. Hormones, kids, jobs, stress, setbacks—none of it matches the conditions you once had. I break down: Why clinging to “what worked before” keeps you stuck. The difference between fantasy goals on consultation forms a...

In this episode, I break down: Why you need to redefine consistency How to train and eat smart around real events Why waiting for the “perfect window” to start is a trap What it actually looks like to make long-term change stick And how I personally navigated a heavy social weekend with Guinness, rich food, and zero guilt If you’ve ever told yourself “I’ll start when things settle down”…  Hit play...

In this episode, I cut through the fluff around mindset — no journaling hype, no ice bath worship. Just real, uncomfortable truths about why you feel stuck. We talk: Why you’re overwhelmed (and it’s not just work) How to spot the fake progress you think you’re making The "pro vs con" method I use with clients to make real decisions How misplaced priorities quietly destroy your energy, fat loss, an...

Most people set goals based on hype, not truth.  hey chase what looks good on paper, not what actually matters to them. And that’s exactly why they keep falling off. In this episode — recorded raw and unfiltered from the road — I break down the first layer of my SHIFT hierarchy of needs: You. This isn’t another motivational chat. It’s a full-on challenge to stop bullshitting yourself about what yo...