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.
All About The 80/20 Team
The 80/20 Lifestyle Plan was founded and created by Daniel Wheeler, Health and Fitness expert. Daniel has positioned himself amongst the elite in the industry having lost 8 stone himself, Daniel knows exactly what it is like to struggle with weight loss. It was his own journey of losing weight and keeping it off that sparked the birth of 80/20. Daniel has gone on to achieve fitness goals that only the truly dedicated have been able to achieve. He has British Records and World records to his name, as well as being an undefeated Strongman, however Daniel says that his biggest accomplishment to date is combatting his emotional and mental health battles. These are the battles that have allowed Daniel to create the incredible online plan – The 80/20 Lifestyle Plan.
Daniel’s passion to help others is second to none. As well as his immense charity work, Daniel specialises in helping men and women to become happier and healthier. Daniel has two goals…. to change peoples lives and rid the world of diets. It is Daniel’s incredible 8 stone transformation that allows him and the 80/20 team to understand exactly what YOU are going through and ensure that you get the best support and knowledge possible for your own transformation.
All we do is change lives!
And we have immense pride in all of our brave 80/20 members
We created the plan to help
The most important element of your new lifestyle is your nutrition, but as with many previous diets that you have tried it can be the most confusing – this changes today! The 80/20 Lifestyle Plan aims to guide you, and educate you in bitesize chapters on all the elements you may need to create your lifestyle.
But don’t worry our in-house Nutritionists can help you with myth busting, previously “banned” ingredients, and get you experimenting with flavours and finding your love for food again.
Daniel and Nicky, who between them have lost over 18 stone, understand what its like to be overweight. They get it. They’ve been there. They’ve beaten obesity. They created 80/20 to help. Being overweight can lead to unwelcome habits and afflictions such as feeling lethargic & having a general lack of energy, daily overeating and / or binge eating and even a general feeling of ill health.
By living the 80/20 lifestyle plan you will find that you:
- Can eat more food
- Can lose more weight
- Get better sleep
- Reduced stress levels
- Improve your families health
- Sounds too good to be true, doesn’t it? You’ve tried every diet possible, and its failed you. Try changing your lifestyle and see long-term success… you deserve it.
Our team’s aim, along with their help is to educate and empower you to make the right choices for your lifestyle and to enjoy food again. Over the 16 Chapters of education you will learn that it’s ok to have that cake and eat it, and still change your body shape by incorporating all our helpful tips on Nutrition, Movement and Mindset, all under the guidance of our team of experts.
We know that when you start a new diet, or in this case a new lifestyle that you want to throw everything and the kitchen sink at getting moving and dropping that weight. But at 80/20, we pride ourselves on helping you take those first steps without bombarding your body, and your mind, with everything all at once!
We know that movement is important to help maintain a balanced and active lifestyle. But we also know it doesn’t have to be running marathons and completing Ironman’s to get the shape you desire!
When Daniel and Nicky started their journey, it was hard to know how and what to do to see the best results…
- Walking was painful
- Stairs we hard to climb
- Knees would creek and crack when sitting down and standing up
- Muscle aches would be so sore, they’d lose motivation to continue
However, with 80/20, they have taken everything they have learned professionally and personally, to ensure you get the best results with as little of the struggle as possible…
- To become fitter we need to move more
- Understand which exercise is best for you
- How to burn fat, fast!
- To get stronger and fitter
- Cant exercise? Dont panic, we can help there too.
Our team of experts, work with you to create a plan that works for you, with you in mind. Quite literally taking simple steps daily to increase your movement, and your knowledge of how to create a better lifestyle, for you and your family.
Remember, this is a journey that our team are walking with you, we pride ourselves on helping you get to where you would like to be, in the time it takes you. Not everyone else.
Why This Is Not A Diet
Diets Do NOT work! But you know this right!?
Here at The 80/20 Lifestyle Plan we understand that a person goes through all sorts of emotions when embarking on a new lifestyle. That’s why we’re here to help!
Our team of experts will help guide you through all aspects of creating your new lifestyle, including how you change your mindset. Work with the team, in your own time to establish, why in the past you may have turned to food as a coping mechanism for emotional stress, or even emotional happiness!
Rest easy knowing, that you have a team of dedicated professionals on hand to help you with whatever you need. Our team know what you’re going through, after all, they have been there too! They understand that the biggest hurdle is trusting the process, which is why they are available at times when you may need that little bit of extra help.
When Daniel and Nicky embarked on their journey, they tried all the diets possible too. The reasons they didn’t work were…
- They expected you to always be motivated
- They offered no support when things got hard
- There was no education on the emotions they were feeling or why they were feeling them
- They didn’t address the negative thoughts they had about themselves
Nicky is a qualified Psychotherapist, and along your journey her and the team will guide you through all the elements we know are needed to change your lifestyle once and for all. When you join 80/20, you will experience…
- A fully supportive expert team
- Whenever you need help, we are here for you every step of the way
- We never judge and have full empathy for your emotions.
- A great community of like-minded legends who are on the same path
- Ask us anything in confidence and get fully qualified responses.
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!
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 ROADBLOCKS 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 ourselvesa(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.