AT CAPACITY with Gordy

Online Gordy

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Mental Health

For anyone running a business or a full client list who's got the work handled and everything else slipping.. No calorie plans here and no 12 week plans that are done by Christmas. Just real chats about why your health, your work and your home life stopped getting on with each other, and how to get your capacity back without dropping the load Ex military. 15 years coaching. Not a PT DM me CAPACITY on Instagram @onlinegordy

Oct 20

The ones who look the most capable

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 want to own up to it. What's in this one Why the person everybody thinks is grand is usually the one struggling the mostA manager I coach. Staff off sick, nobody to cover, so she works the day and the evening, and then even tracking her food feels too hardWhat actually happens if you stop at half seven or eight o'clock, and what you get back when you draw a line in the sandAnother client who could feel burnout coming. We planned a recovery before she needed it, protected the morning, no meetings before nine. Nothing burnt downThe dream world and the reality world, and why "Monday it's going to be fine" never isStress test your list, pre-decide your stop time, tell one personMy own stress test, with a brand new baby landing in the house and my sleep about to goA seventy year old man on a plane to Dubai, one of the first guys to have a mobile phone in his car (in his Ferrari), and why he took time away and held his hands up when he needed helpThe line I'd leave you with Tell one person you're at your limit. Nobody can help you if they don't know. Your homework Stress test your list. Everything on your plate for the next fortnight, score each of them out of ten. Does it need you ? Does it have to give you something back ? Pre-decide your stop time, where your recovery comes in, and tell one person. Then DM me on Instagram. I'd love to know what you change, what you dismiss, the people you say no to. Come and tell me Instagram: @onlinegordyWeb: onlinegordy.com If these are landing, hit subscribe. It helps the reach and keeps the podcast alive.
Sep 21

Your support network might be keeping you stuck

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 nearly always no. You're probably doing the same thing at home, in your business and with yourself. That's why I start where I start, with the hierarchy of needs, and it always starts with you. What's in this one What 12 years in the army taught me about getting people past the ceiling everyone thinks they haveWhy frustrated business owners are usually the ones who haven't trained their staff, and how the same thing shows up in your healthThe hierarchy of needs from the bottom up, and why it's never static, it slides week to week with your life, your business and your hormonesWhere did you lose the last battle? What got in the way the last time you hit the brick wall?The now. The one nobody does properly, and why it usually ends up emotional when we crack it"I used to play hockey." "I used to be a prop." Why the old story keeps you stuckYour support network, and why the people who love you might be keeping you comfortable instead of moving you forwardPlugging exercise into your life so it supports how you turn up as a leader, a parent and for your clients, without making your whole life about fitnessThe line I'd leave you with That's the story you tell your mates down the pub. What I want to know is where you're at right now. Your homework If this one hit home, drop me a DM on Instagram. Reach out and raise your hand, because I know I can help you where you're at right now. Come and tell me Instagram: @onlinegordy Web: onlinegordy.com If these are landing, hit subscribe. It helps the reach and keeps the podcast alive.
Sep 16

You gave up way to much now you hate what you see or feel

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 solving the same wrong problem. What's in this one The loop, mapped out: start, progress, sacrifice, boredom, the pit, restartWhy the killer isn't the pit, it's the sacrifice stageThe night I cut my steak in half and asked the chef to cook it with no butter, and what I missed while everybody around me was laughingWhy I stayed in a version of that far longer than I should haveWhy "sustainable programme" means nothing when it still starts at 10,000 steps and a calorie numberThe Hierarchy of Needs, and the questions nobody asks you before handing you a planWhy the weight loss might be slower, and why weight loss was never actually what you wantedThe known pain of staying where you are, and why it wins so oftenThe line I'd leave you with Never sacrifice something you love to make it work. Your homework Work out which part of the loop you're actually in right now. Starting. Progressing. Sacrificing. Bored. In the pit. About to restart. Then fix one simple thing first. One problem at a time. Not the weight, not the whole life, one thing. And if you're near the top of the loop, starting or making progress, message me before you get to week six. I'd rather give you a quick overview now than pick you up out of the pit in a month. Everybody accepts that building a business is hard, and that saving money is hard. Then we all decide looking after ourselves is easy, and yet almost nobody does it. Come and tell me Instagram: @onlinegordy Web: onlinegordy.com
Sep 7

You're in the overdraft

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 doing more than most people ever will. What's in this one Why being told to eat less and train more is the wrong advice for where you actually areYour body doesn't read your food diary. It reads how safe it is.Self preservation, and why your body adapts to being underfed and under-recoveredThe overdraft. How you keep borrowing and topping up and never getting back to zero.Why 40 years of load doesn't reverse in 10 or 12 weeks, no matter what you took out of your coffeeWhat it costs when food and coffee stop being a joy in your lifeWhere I'd start instead, and it isn't a planThe one to ten rule for events and alcoholThe line I'd leave you with Your body doesn't read your food diary. It doesn't know what day of the week it is. It cares whether you're fuelling it and recovering. Your homework Three things, in order, and none of them are an app. Sleep first. No structure, no band, no alarm if you can help it. Bed when you're tired, roughly the same time within 30 to 45 minutes, and a wake up time within the same window. Caveman style. Do that first and watch your energy, your presence and how you handle stress change. Then, if you've been training loads, pull one or two days out and use them for recovery. Walk on the treadmill, spin the bike, stay in the environment if you like the buzz of it. You're reducing one stress and adding recovery at the same time. Then score your drinks. Is it a one event or a ten event? Your best friend's wedding is a ten. Your second cousin's evening do is a one, so you drive, you have a Coke Zero and you're out the door. And why do you need wine on a Tuesday? Sack it. Give it two to three weeks, track the data, and message me with what changed. Come and tell me Instagram: @onlinegordy Web: onlinegordy.com If these are landing, hit subscribe. It helps the reach and keeps the podcast alive.
Aug 31

The same 24 hours lie ...

"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 theirs. Looking back at how I used to coach, I'd hold my hands up and say I probably caused more problems than I solved. What's in this one Why the same 24 hours line is lazy, and who it's usually coming fromThe bold admission about how I used to coach and what it cost peopleWhy I've never once met a high performer who genuinely had no time anywhere in their dayThe values exercise I run with every client, and the light bulb moment when we x-ray where their time actually goesWhere my own gaps were hiding when I was doing 10 and 12 hour days on the gym floorWhat has to give when you're in a service business and your time keeps going to everybody elseBusy as a hiding place, and why the more capable you are the better you are at hidingWhy you're telling me you value something you're spending no time onThe line I'd leave you with You don't have a time problem. You have an order problem. Your homework Look at your week ahead. Find the gaps going on people who don't deserve them and things that add nothing. The WhatsApp groups. The scrolling. Then protect one hour. No matter what's planned. Put it in the diary, tell your PA, tell your family, and tell them it's none of their business what you're doing in it. Sit in the dark, go to the gym, go for a swim, go and see somebody you've been meaning to see for years. It doesn't matter. You've built a boundary and you've given yourself some freedom. And ask yourself this one honestly. When was the last time you did something purely because you wanted to? Come and tell me Instagram: @onlinegordy Web: onlinegordy.com If these are landing, hit subscribe. It helps the reach and keeps the podcast alive.
Aug 27

You've been solving the wrong problem

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 works, why does it keep stopping? What's in this one Why two people carrying the identical load end up in completely different placesThe 12 years in the army, making sergeant at 25, and what happened when I walked out the gateWhy I was in the best shape of my life at the exact point my life was falling apartThe heroic method, and why it always collapses in the same placeWhy calories, steps and reps are the wrong starting point, and what to work through insteadThe 30 second nutrition lesson that proves you were never short of informationWhy you are not the 25 year old on Instagram, and why you do not actually want to beWhat a real quick win looks like in the first 14 daysThe line I'd leave you with You do not have a nutrition problem. You have a diary problem. Your homework It is not tracking your food. Write down the one thing you have been avoiding that you know you should have done already. The one that came straight into your head the second you read that sentence. Then message me and tell me what you are going to do about it. You are not lazy. You are not different from everybody else. You have just been solving the wrong problem. Come and tell me Instagram: @onlinegordy Web: onlinegordy.com If these are landing, hit subscribe. It helps the reach and keeps the podcast alive.
Aug 26

Why Two People Live the Same Life… and Feel Totally Different

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 normalWhy cycle, sleep and stress can amplify hunger and cravings — and how to plan around itWhy “perfect diets” and most food intolerance testing is a distraction for most peopleThe CAPACITY solution: a repeatable baseline, tracking without drama, and simple weekly levers that hold up in real life
Jan 26

The Dopamine Trap That’s Killing Your Drive

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 stimulationWhy anticipation feels better than achievementHow scrolling, snacking, distraction, and avoidance quietly kill motivationWhy driven, intelligent people are most at riskThe real cost of staying stuck in this loopAnd how to start pulling yourself out without extreme rules, monk mode, or deleting your lifeThis isn’t about perfection, punishment, or doing more. It’s about structure over stimulation — and reconnecting dopamine to effort, values, and real progress. If you’ve ever said: “I know what to do, I just don’t do it” “I feel flat” “I’m tired all the time” “I can’t focus like I used to” This episode will hit home.

For anyone running a business or a full client list who's got the work handled and everything else slipping.. No calorie plans here and no 12 week plans that are done by Christmas. Just real chats about why your health, your work and your home life stopped getting on with each other, and how to get your capacity back without dropping the load Ex military. 15 years coaching. Not a PT DM me CAPACITY on Instagram @onlinegordy

Creator

Online Gordy
Years Active

2025 - 2026
Episodes

27
Rating

Clean
Copyright

© 2026 Online Gordy
Show Website

AT CAPACITY with Gordy