http://www.gjpelite.com/, http://www.gjpelite.scoreapp.com/

GJP Elite, Soho/Liverpool Street, Central London, London (2026)

08/10/2026

Apparently, sleep consistency is more important than duration?

Okay, the research carried out was solid. Around 60,000 UK adults wore wrist trackers for a week, and over the next six years, how regular their sleep was predicted early death slightly better than how long they slept.

*Slightly* being the key word.

It was a modest margin, and it shows a link, rather than proof that you can focus on consistency and ignore duration. So consistency deserves a place in your routine, but it just doesn’t get to replace your need for hours.

My problem with the headline is that most of us aren’t choosing between the two, because we’re missing both. In a study tracking 67,000 adults over nine months, only 15% slept 7 to 9 hours on at least five nights a week. We go to bed at random times and we cut the night short.

You can go to bed at 11 and up at 6 every single day, thinking that’s 7 hours - but look..

That’s 7 hours in bed, not 7 hours asleep. Sub the time it takes to drop off, the 3am toilet trip and the tossing and turning, and you’re closer to six.

And if you’re ‘consistently’ sleeping from midnight to 5am, you’re consistently under-slept. It’s regular, and it’s still not enough.

The people who do best have *both*. In another study, adults sleeping about 7 hours on a regular schedule had a 39% lower risk of early death than irregular sleepers averaging under 6 hours.

Slide 9 is a week of my own WHOOP data where I nailed both. I kept my bed and wake times regular and averaged 8 hours 21 minutes asleep against a sleep need of 8 hours 10.

0 sleep debt meant recovery averaged 81% for the week, up from 63% over the previous 30 days. Now I know 1 week of my data proves nothing on its own, but it’s a good picture of what the research points to.

So first things first, get 7 or more hours of actual sleep, which for most of us means around 8 hours in bed. Then consistency: the same bedtime and wake time, weekends included. Foundations first, then the fine-tuning.

If you want help building that into your week, DM or comment PERFORM for a free trial of the Perform For Life app.

06/10/2026

EVENT ALERT

Fitness Social Saturday 17th October @ 10am on Turnham Green, Chiswick

Bringing these sessions back to life with a bit more frequency!

I’ve previously been alternating these strength workouts with hosting my running club, so we were doing each one every other month.

But the members of my fitness community really enjoy both, so it seems a shame to spread them so far apart.

The plan is now to have a mid-month *Saturday Fitness* social, and on the first weekend of each month, a *Sunday Running* social.

These sessions offer a ton of value, and are totally FREE (you’re welcome to donate/pay what you can afterwards if you feel like it) - all I need from these sessions is to bring people together, get a sweat on, and enjoy a good coffee afterwards.

If you’re interested in coming along, just DM or Comment ‘SOCIAL’ and I’ll be in touch with any more info you may need.

Hope to see you there.

05/10/2026

Last week I delivered a workshop on recovery for the Virgin Active Mayfair PT’s, and here you can see the main things we discussed.

I guess somewhere along the way, we’ve managed to make recovery complicated haven’t we?!

Plunge tubs in the garden, red light panels, compression boots, IV drips, juice cleanses. Meanwhile most of the UK population are going to bed at a different time every night, scrolling until their eyes bleed, and wondering why they feel awful in the gym (or don’t enter the gym at all).

Before anyone comes at me, I’m not anti-ice bath and sauna. I love that s**t. I’ve been doing the hot/cold thing since 2008 and I’ve written about the benefits of both in my newsletter. If you have the time and access I’m all for it.

But if you’re banging on about sauna/cold plunge and only sleep 5 hours?

There’s some *low* hanging fruit you might wanna sn**ch up.

22/09/2026

Chapter 38 begins 💪🏽 From Dorney to Bourney ☀️

31/08/2026

Here’s a very common scenario I see people going through

Regular efforts to ‘finally make it stick’ with exercise, which for some strange reason always begins in January

We some superhuman efforts usually until March at the very latest

Before reality hits come Easter time:

- school holidays arrive
- the clocks change
- it’s lighter outside
- summer is fast approaching
- socialising rapidly peaks

This is the big barrier most people struggle with. With no ‘bare minimum’ at this time year, you will almost always fizzle into an inactive patch where family, friends, sunshine and socialising becomes more of a priority than health and fitness.

This trend continues until September - I’ve seen it year upon year like clockwork:

- schools return
- holidays are over
- parents switch back on
- non-parents feel the end of the year looming
- ‘one last push’ until the end of the year

This triggers a pretty solid run for most people between September and November.

And then that big old C word comes around

It upends everything good you had going, you never hit a solid year of progress, and so you pack it all in for the year, get sauced up for 4 weeks straight, promising you’ll go back harder than ever next January.

What a frustrating cycle to be in!

How about a re-frame?

As little as 1 fitness event or deadline to work towards can transform how you behave during the months where you are typically less active.

Have a strategy to ‘elevate your floor’ so you have a new bare minimum Apr-Aug - eg. ‘On my worst possible week - I will do 1 strength session & 1 conditioning session, and walk as much as possible’ -definitely beats zero!

Or if you have an event, the training will take care of itself.

Having a ‘bare minimum’ number of sessions to target for December, can help provide a focus - eg. 8 sessions. That could be 2 per week every week, or 4 per week for 2 weeks, with the final 2 weeks off - up to you!

How will you break the consistency cycle?

25/08/2026

Starting from scratch isn’t actually a bad place to be!

In the early days of training, pretty much everything works and nothing you do is wasted. Whichever exercise you pick is almost guaranteed to provide some kind of stimulus for change (bear in mind this sharp upward trajectory doesn’t last forever)

That said, people almost always choose badly when deciding what to go after. You go hunting for the 12 exercise ‘abs blast’ programme when really, just 3 simple standards would tell far more about where you actually are.

Here’s 3 I goals I’d tell anyone to focus on:

1) Jump further than your height.

A standing broad jump is a power test, and power drops off earlier and faster with age than strength does - In the Toledo ageing study, older adults sitting in the lowest bracket for lower body power carried roughly a 1.6 times higher mortality risk.

Being able to produce force quickly matters well beyond sport.

2) Deadlift your own bodyweight. In an ideal world this would be 1.5-2x (if your goal is to thrive, rather than survive)

It’s sad to see when somebody can’t even trust their body to pick something heavy off the floor. But I’ve had clients walk in terrified of a barbell, and with the right attitude, lift their bodyweight inside six months - there is hope!

3) A single, clean press up with your chest going all the way to the floor. Full range, no half reps.

Rather than attempting floor press ups with diabolical tekkers, why not start with an elevated press up at belly-button height, target 10 reps, then work your way down a notch, week-by-week?

If you can do 10 reps at knee-height with perfect form - attempt 1 from the floor with equally perfect form.

None of this needs a fancy gym, a supplement stack or a six day training week.

Go and test all 3 this week and write the numbers down. Whatever you can’t do yet becomes the thing you train. Retest in twelve weeks.

Ticking those 3 boxes could be the start of something special, and it gives you something specific and important to measure instead of guessing whether you’re getting anywhere.

DM or comment PERFORM and I’ll send you the free trial of the my app which lays all of this out.

24/08/2026

We took my client from 85kg to 130kg for 5 reps on the trap bar deadlift, in 18 months. Yet another win to the boring, boring basics.

Most people struggle for these kind of strength improvements because they rush the process, get injured, and take 1 step back for every 2 steps forwards.

Simple is beautiful, and my tracking is about as simple as it gets. I don’t write down every set he does - just the ones that matter that day. Some coaches spend hours logging warm-up sets, and sets bridging to max, but I just want to know how the hardest 2 sets went.

I tend to use the 2-for-2 rule 👉🏽 if you can do 2 reps beyond the minimum target, 2 weeks in a row - we’re good to slightly increase the load next time.

Consistency will always be king - Practice the skill often enough, with decent technique and no ego, and the load progression takes care of itself.

Consistently doing 2-3 hard sets of 4-6 reps after a couple of warm-up sets, putting technical ex*****on above everything, and walking out feeling good rather than wrecked so you want to do it again next week? That’s very hard to beat.

Do it for 18 months and in this case, you end up 45kg stronger without performing any miracles.

(If you are already lifting close to your ceiling, this rate of progression would obviously be reduced, but still considerable)

My client isn’t special - He’s just good at showing up, and I’m good at paying attention to what matters (according to my limited knowledge) and ignoring what doesn’t, so he gets the most bang for his buck.

If you’re keen to start getting stronger in the simplest way possible - DM or comment PERFORM for a free trial of the Perform For Life app.

21/08/2026

Family time ✅️🇫🇷☀️🌊

Great to just do absolutely nothing for a week (other than be 'Shark' in the pool once a day chucking kids about).

Trips like these don't come around too often, so glad we made the most of it!

07/08/2026

Some training tips sound obvious, don’t they?

But you’d be amazed how few people tick this very basic box.

Ask yourself - When was the last time you got your HR above 80-90% of its maximum?

Don’t know your max HR? Many people have heard of the inaccurate random way to guess, which is to subtract your age from 220.

(If that were true, my heart would have exploded 10 times this year)

Sometimes, the easiest way to find out is start doing some maximal stuff every now and then (true max, not a bit breathless) and observe what happens to your heart rate when you do it - typically with the use of a Apple Watch / Whoop / Garmin / Polar / Oura / Fitbit etc.

You don’t need to spend long at this very high HR - but you do need to do it if you’d like to be genuinely fit.

Just go there briefly, twice per week is plenty if you just want to move the needle.

If you can do that, you’ll be doing something I guarantee you 90+% of people overlook in their fitness pursuits.

Now tell me - what’s your weapon of choice for getting your HR near max? (My go-to is running & assault bike)

04/08/2026

Athletes are built not born.

One final week working with Frankie before he jets off on his US college adventure.

A lot of excellent progress made by consistently showing up for years, and now over the last month:

Rack pulling his first 100kg
Hitting a 3:30 1km
Improving his explosive jump height
Mixing it against grown men with a PL academy

And developing excellent control over his movement stability and co-ordination.

He hits his protein targets
He takes his daily performance medicine (Creatine)
He loves his sleep

18 but not obsessed with partying - he’s obsessed with his game and doing the basics well.

Really looking forward to watching him thrive! .christian10 Sarah Christian

GJP Elite

08/10/2026

06/10/2026

05/10/2026

22/09/2026

31/08/2026

25/08/2026

24/08/2026

21/08/2026

07/08/2026

04/08/2026

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