About The 80/20 Lifestyle Plan
The 80/20 Lifestyle Plan is the first 16 chapters in the book of your brand new happy, healthy, sustainable lifestyle. It is 16 chapters of incredible education, based on the key principles of 80/20, Nutrition, Movement and Mindset. The fantastic nutritional education and mindset support will give you the tools and knowledge you need to achieve your goals and maintain them forever. You will learn how to never “diet” again and uncover a life changing way of living and enjoying life!
Imagine a lifestyle where no food is forbidden, where a flexible dieting approach teaches you how to make informed choices. A lifestyle where you will discover new ways to understand your eating behaviours. At 80/20 we will help you tackle issues such as sleep, stress and emotional eating. Challenging your inner critic and developing your self-worth, 80/20 is truly life changing.
Finally, a lifestyle where you’re in control!
The most important element of your new lifestyle is nutrition. Getting your nutrition on point and suitable for your lifestyle will mean you achieve and maintain changes that will last a lifetime. Whether your goal is fat loss, maintenance or muscle growth, nutrition plays a vital part.
The 80/20 Lifestyle Plan provides you with 16 chapters of in-depth education on nutrition. Immerse yourself in a new subject each chapter, with chances to implement your new found education throughout your new lifestyle. Remember, your new life starts at the end of these 16 chapters! Gain all the knowledge and tools you need to know in order to begin a happy, healthy and sustainable lifestyle by the end of the last chapter!
Learn how food has a huge impact on your body and its energy. Begin to understand that you no longer have to restrict or even give up foods that you enjoy just to get the body that you desire. The cherry on the cake (that you can eat and enjoy all of)….. Knowing and losing the fear of Carbohydrates. Learn how they are no longer your enemy! Use them to your advantage and enjoy them even after the dreaded 6pm cut off point!!!
Get ready to be a complete nutrition geek by the end of these chapters, and don’t worry there are no fads in sight!
How much exercise should I be doing? Do I need to exercise? What impact does my activity level have on my results? How does my nutrition need to change based on my activity level? What sort of workout will help me achieve my goals?
The 80/20 Lifestyle Plan does not include mandatory exercise. It is not necessary to exercise whilst on the plan to see results.
We do however advocate an increased activity level and gradually building in workouts suitable to your own individual fitness levels, abilities and lifestyle.
We explain the answers to all the questions above so you can make an educated choice about the type of workouts you should be adding to your new lifestyle. Then you can visit our Academy for workout videos, workout advice, training plans and more!
WHY IT’S NOT A DIET
DIETS DO NOT WORK!! Statistics have proven that diets have a very high failure rate…. The diet fails YOU… not the other way round. A very big reason for this failure rate is that other diets do not address the mindset. How we think, how we feel and how we react emotionally towards food is a big part of why our population is increasingly becoming obese. If we can tackle the issues in our heads, then the rest will follow!
Start your journey uncovering your real relationship with food and why you may turn to it in times of stress, emotional upset, or even when you’re happy! Our Psychotherapist will take you through how to talk to yourself, how others see you and how to create a top class inner coach to help you through times where your inner critic may be causing havoc!
Our mission at The 80/20 Lifestyle Plan is to rid the world of diets. We want to teach the world how it is possible to NEVER DIET AGAIN but still get results and achieve a happy, healthy and most importantly, sustainable lifestyle…. for life!
WHAT DO YOU LEARN ON THE 80/20 LIFESTYLE PLAN?
Over the 16 chapters you will learn everything you need to know about food and training – be prepared to know more about nutrition and training than your Personal Trainer currently does!! We believe, and have proven countless times with clients and validated with science, that restricting or banning foods leads to a negative relationship with food and increases binging.
Within The 80/20 Lifestyle Plan we teach you moderation, through education, and as a result there is no need to ban food. NO MORE SINS!! Positive psychology plays a big part in our 80/20 lifestyle. From the get go, we ask you to start noticing the positive changes you are making, physically, mentally and emotionally. Evidence has shown that recognising achievements, no matter how big or small, affects how successful you are at reaching your goals and living a life worth living. We have introduced #SmallVictories, which encourages you to start recognising the positives in your life. We use this tool within our private and safe 80/20 community, where you can share your #SmallVictories, spread the love, and encourage others to share their victories too.
Chapter 1: INTRODUCTION, SET-UP & PROGRESS TRACKING, HOW READY ARE YOU, ABOUT CHANGE
This week is all about meeting the team, understanding the specifics of The 80/20 Lifestyle and how to start seeing and tracking changes immediately.
Change can be tricky. We know that there are lots to be taken into consideration before any lifestyle change, and we want you to be ready – really ready!
Chapter 2 PROTEIN & HOW TO DEAL WITH ROAD BLOCKS AND FALLING OFF ‘THE WAGON’
Protein is arguably one the most important food sources we need as humans. Without protein we die; it’s that black-and-white. However, how much do we need, when and what protein myths are true or false?
You can’t ‘fall off the wagon’ if you’re just living a lifestyle. However, you can learn to manage your response to triggers and understand how they lead to negative thinking, unhelpful behaviour and unpleasant emotions.
Chapter 3 FATS & DISSATISFACTION WITH YOUR BODY
Fat does not make you fat. Fact. Find out how dietary fat is crucial to maintaining a stable hormonal body and the type of energy it provides, along with busting all media myths.
Changing how satisfied you feel with your body starts within your own head.
Chapter 4 CARBS & HOW YOU TALK TO YOURSELF MATTERS (Part 1)
Carbohydrates are considered evil and are widely believed to make us fat. Are you ready to learn why they don’t? How they are in fact very helpful for living a stress-free life and achieving great sleep? Aside from just giving us energy, they can in fact help burn fat… it’s true!
We talk to ourselves, but how we talk to ourselves (kindly or cruelly) impacts our thoughts, our feelings and our behaviour.
Chapter 5 CARBS & HOW YOU TALK TO YOURSELF MATTERS (Part 2)
In the last chapter you started your journey into finding out all about carbohydrates. This chapter we continue to broaden our knowledge of the macronutrient and reinforce the fact that we know they are now not the devil, and we can have that doughnut if we want it!! We will also continue to delve further into our mindset and how we talk to ourselves, really does matter.
Chapter 6 BINGE EATING AND HOW TO MANAGE YOUR EMOTIONS (Part 1)
For the vast majority of us, weight gain and weight loss are massively influenced by our emotions and the way we turn to food. We show you how your body craves these foods when in a stressful state and how to overcome it.
Emotions can drive behaviour unless you learn to catch the thought that drives the emotion.
Chapter 7 BINGE EATING & HOW TO MANAGE YOUR EMOTIONS (Part 2)
In the last chapter we started to look at emotional eating, and how, on the mindset side we can manage our emotions. In this chapter, we continue to investigate emotional eating, triggers and binging and how we can further manage our emotions to get us through stressful periods in our lives and how we can use this to help create our new 80/20 Lifestyle. Emotions can drive our behaviour, unless we learn to catch the thought that drives the emotion.
Chapter 8 WEIGHT TRAINING, CARDIO AND HOW TO EARN MORE FOOD WHILST TRAINING & COMPARING YOURSELF TO OTHERS
Weight training and cardio form part of a healthy exercise lifestyle. But how much is too much? What’s the best type of training? How does it all affect your body?
We all have patterns of thinking: sometimes we mind-read, sometimes we compare and despair. We learn to recognise these thinking styles and change them.
Chapter 9 ALCOHOL & AVOIDANCE, ARE YOU LIMITING YOUR LIFE? (Part 1)
Within 80/20 nothing is restricted, including alcohol. Alcohol can benefit us, but sometimes hinder us. How? What happens inside when we drink, and how does it affect progress?
Sometimes we avoid things in life because of fear, but are these fears real, and can we challenge them?
Chapter 10 HYDRATION & PLANNING TO CHANGE YOUR AVOIDANCES – (Part 2)
The nation, as a whole, is massively dehydrated and this can have a huge impact on well-being and progress. But how?
Once we recognise what we avoid, we can learn a structure and a helpful way to overcome avoidances.
Chapter 11 SLEEP, STRESS & CULTIVATING POSITIVE EMOTIONS (Part 1)
Poor sleep and high stress are some of the main reasons your progress slows or stops, and can bring fundamental health issues too. We show you how to fix it and get the best nights’ sleep ever – along with seeing more amazing progress.
(PERMAH is a theory of well-being: Positive emotions, Engagement, Relationships, Meaning, Accomplishment, and Health). Learn how to challenge the negativity bias and cultivate the positive emotions in your life.
Chapter 12 SLEEP, STRESS & CULTIVATING POSITIVE EMOTIONS (Part 2)
Poor sleep and high stress are the main reasons your progress slows or stops. In part two of this chapter the team will further discuss how stress can really affect the quality of sleep that you can get in a night.
In part two for mindset our psychotherapist will continue to teach you the theory of well being, also known as PERMAH. Positive emotions, Engagement, Relationships, Meaning, Accomplishment, Health. Learn how to challenge the negativity bias and cultivate the positive emotions in your life.
Chapter 13 THE MENSTRUAL CYCLE, RESULTS & STRENGTHS (Part 1)
For women, you are taught very little about your cycle. 80/20 takes you through an incredible journey of education to ensure you can use your cycle to your advantage and finally find out why you crave chocolate!
Recognising your character strengths and building upon them enables resilience and increased self-esteem.
Chapter 14 THE MENSTRUAL CYCLE, RESULTS & STRENGTHS (Part 2)
For women, you are taught very little about your cycle. Hopefully, since part one of the last chapter, you now know a whole load more courtesy of The 80/20 Lifestyle Team!
In the second part of this chapter, the team will go even further into your cycle, and how increasing carbs and different times of the month will help with that monthly annoyance we all go through!
Not only will the team take you through everything you need to know about your cycle, but our psychotherapist will also continue to help you recognise your character strengths. You will also learn how building on these strengths will ensure and enable resilience and increased self-esteem.
Chapter 15 THE METABOLIC RATE & BUILDING AUTHENTIC RELATIONSHIPS
Very few people know how the metabolic rate works. It’s the main driver in our body’s processes and a crucial part of how we see progress. Find out everything you need to know to finally understand how this complex machine works.
The people in your life matter. We learn how to identify, engage in and nurture positive relationships.
Chapter 16 GRADUATING, SETTING UP MYFITNESSPAL & NURTURE, MEANING AND PURPOSE
In this last chapter, we will give you the final tools to see true success. Learn how to live a life of purpose. Understand what helps you get out of bed in the morning, and recognise accomplishments on your journey.
Having reached the end of the 16 chapters you will have learned so much about how your body works, that we feel you now have the foundation to progress and develop a healthy, happy, sustainable lifestyle.
It’s time to celebrate and recap your journey with us, you now have all of the knowledge you need to continue to achieve and maintain your goals.
But, your time with us doesn’t have to end! The team look forward to talking you through the continuation programmes we offer.