AT CAPACITY with Gordy

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 majority into the minority – the small group who eat differently, order differently, dress differently, and carry themselves with more confidence. I explain why friends, family and partners can (often unintentionally) sabotage your progress, how to set boundaries without being an arse, and why proper coaching isn’t just “drink more water and check in next week”. I’ll show you how to hold your line, get support, and stay in the minority long enough for your new identity to actually stick – so you don’t keep boomeranging back to your old self.

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 advice pulls you away from your own values
• Why you keep outsourcing your decisions to coaches, podcasts, friends and “experts”
• How to review your last year of business, training or life without lying to yourself
• The Hyrox example: how I blew my first race, owned it, and then took 13 minutes off my time
• The simple “pick 2 problems and actually fix them” exercise for the next 8–10 weeks

If you feel like you’re spinning in circles, chasing other people’s goals, or stuck in mum-guilt / burnout mode, this one is for you.

You’ll walk away with a clearer idea of:

• What got you here
• What’s genuinely in your way
• And what two actions you need to commit to next

No fluff. Just you, your evidence, and a plan.

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 progress while your outcome never changes.
• The trap of chasing pleasure without accepting any discomfort, and how that mindset bleeds into your health, work, and relationships.
• Why your version of the “perfect plan” keeps failing, and how to finally define the outcome you actually want instead of copying someone else’s.
• A simple way to audit your current mix of habits, bin the useless ones, and rebuild a plan that matches your real values and real life.

If you’ve “started again” more times than you can count, this one will make you uncomfortable in the right way.

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 feeding outrage. Curate for health, learning, and action.
• How to run a 10-minute audit that changes what you see tomorrow morning.
• Simple rules that reduce doom scrolling and increase follow-through.

Tactics you can apply today

• Unfollow, mute, or “Not interested” on anything that drags mood or adds no value.
• Follow accounts aligned to your current goal: sleep, steps, protein, strength, mindset.
• Use in-app tools: time limits, keyword filters, “See fewer like this,” “Favorites.”
• Start sessions with a search that serves your goal to re-seed the feed.
• Review monthly. If it doesn’t help, it goes.

Key questions

• What exactly are you training your feed to deliver?
• Are you chasing a fantasy that ignores your real capacity right now?
• Who is one step ahead of you that you can learn from this week?

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 you value and what you actually do.
• Why the problem isn’t fasting or calories—it’s your attitude toward yourself and your inputs.
• Gut–brain reality: “cheat weekends” wreck digestion, mood, and momentum. Swap “cheat meals” for refeeds—nutrient-dense, bigger portions, no binge.
• Acceptance as a lever: get honest about where you are so action becomes possible.

Quick wins to start today:

• Cut screen time by 25% and use that block for walks, planning, or lights-out.
• Pre-log tomorrow’s food (Fridge Method).
• Set 3 non-negotiables: sleep window, steps, protein at each meal.
• Weekly values check: does your calendar match what you say you want?

Ask yourself: What am I avoiding? What evidence did I produce today for the life I say I value?

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 budget room for the foods you love—without last-minute stress.

I show you how to involve your partner/kids so everyone has input, why this stops food waste, and how it builds the consistency your results depend on. Expect practical examples, safety-first training reminders for this phase, and a weekly cadence—new episode every Tuesday. 

Try it tonight, tag me with your most creative (even weird!) combos, and let’s turn “what’s for dinner?” into a non-issue.

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 safety signal, and how to replace fantasy goals with evidence-based action. You’ll leave with a simple drill to rebuild belief and momentum this week.

What you’ll learn:

• Why retreating from hard things often makes it worse.
• How to extract principles from your toughest moments and reuse them.
• How the SHIFT loop forces honesty and protects progress.
• A 10-minute exercise to turn past resilience into a current plan.

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 safety signal, and how to replace fantasy goals with evidence-based action. You’ll leave with a simple drill to rebuild belief and momentum this week.

What you’ll learn:

• Why retreating from hard things often makes it worse.
• How to extract principles from your toughest moments and reuse them.
• How the SHIFT loop forces honesty and protects progress.
• A 10-minute exercise to turn past resilience into a current plan.

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 it.
If you’re tired of starting over, feeling off, or losing control of your own body, this one’s for you.

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 — everything.
Now estimate how long each one takes.

That’s your capacity map.

Once you see where your time is really going, you can start to build better habits instead of winging it.