Coach Trevor Flowers

THE 80/20 RULE

The 80/20 rule is a guideline that suggests that you should strive to eat healthy, nutritious foods 80% of the time and indulge in less healthy foods 20% of the time.

This means that you should aim to eat whole, nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats for 80% of your meals. The other 20% of the time, you can enjoy less nutritious foods such as processed snacks, desserts, and fast food in moderation.

The 80/20 rule is a flexible approach to healthy eating, allowing for occasional treats and indulgences without completely derailing your healthy eating habits. It’s important to note that the rule is not a pass to eat unhealthy foods all the time, but rather a balance between healthy and less healthy foods that can be sustained in the long term.

  • 80% of the foods you eat should be healthy, whole foods. The other 20% should be foods you enjoy!
  • Nutrition doesn’t always have to be 100% restrictive, boring, and tasteless.
  • Learn to create a balance between the foods that will help you move towards your fat loss goals, and the foods that you enjoy!


If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.


Meal prepping is convenient, efficient, reduces waste, and reduces temptation to eat outside your nutrition plan. When cooking every single day is out of the question, meal prepping can allow you to still eat home-cooked meals without having to dedicate time each day to preparation.

What are the benefits of meal prepping?

  1. Time-saving: Meal prepping can save you a lot of time during the week. By prepping your meals in advance, you don’t have to spend time cooking every day, which gives you more time for other activities.

  2. Saves money: When you meal prep, you can buy ingredients in bulk, which is usually cheaper than buying them individually. Also, by prepping your meals in advance, you can avoid the temptation to eat out or order takeout, which can be expensive.

  3. Helps with portion control: By prepping your meals in advance, you can portion out your meals according to your desired serving size, which can help you avoid overeating and sticking to your healthy eating plan.

  4. Promotes healthier eating: When you meal prep, you have more control over what you’re eating. You can choose healthy ingredients and avoid unhealthy ones, which can help you maintain a healthier diet.

  5. Reduces food waste: Meal prepping can help reduce food waste as you can use up all the ingredients you buy, and you won’t have to throw away any leftovers.


How to prep your meals

  1. Plan your meals: The first step in meal prepping is to plan out what meals you want to make for the week. Think about what you want to eat, how many meals you need, and what ingredients you will need to buy.

  2. Make a shopping list: Once you’ve planned your meals, make a list of all the ingredients you will need to buy. Try to stick to your list when you go shopping to avoid buying unnecessary items.

  3. Buy groceries: Head to the grocery store and buy all the ingredients on your list. If possible, buy in bulk to save money.

  4. Prep ingredients: Once you have all the ingredients, start prepping them. This includes chopping vegetables, cooking meat, and making sauces.

  5. Choose your containers: Choose the containers you want to use to store your meals. Glass containers are a good option as they are reusable and don’t contain harmful chemicals.

  6. Portion out your meals: Portion out your meals according to your desired serving size. Use a food scale if necessary to ensure you’re getting the right amount of food.

  7. Label and store: Label your containers with the date and contents, then store them in the fridge or freezer depending on when you plan to eat them.

  8. Reheat and enjoy: When it’s time to eat, simply reheat your prepped meals in the microwave or oven and enjoy!

Click here for some great meal prep inspiration videos!


If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.


Getting in shape can often be an ongoing struggle for most people.

Let me set the scene…

– You’ve tried different crash diets.
– You’ve tried different workout plans.
– You’ve tried different coaches.

Yet you’ve never achieved the results you wanted.

You are motivated for a few weeks, but that begins to die off too, and you eventually fall off track.

– You start half-assing your workouts.
– You start cheating on your diet.
– You start skipping your cardio sessions.

Then the excuses start to surface…

– I have bad genetics.
– I’m too old.
– My metabolism is slow.


Guess what the real problem is… Your weak mindset.

You can continue to blame your metabolism or your age until the cows come home, but the root cause of the problem is your mindset.

The story you’re telling yourself is either contributing or hindering you from becoming your best self.

💥 MOTIVATION and WILLPOWER are useless if you lack CLARITY and DISCIPLINE

⚠️ Motivation and willpower alone will NOT get you results.

Why? Because motivation and willpower do NOT last.

Being CLEAR on your path and building DISCIPLINE is the key to getting long lasting results.

Here are a few things you can do to help when your motivation and willpower eventually dry up… which they will.

👉🏻 Establish where you are TODAY, and where you want to be in 3-6 MONTHS.

👉🏻 Define your NON-NEGOTIABLES (what you’re not willing to accept).

👉🏻 Create a realistic ACTION PLAN and write it down.

👉🏻 Build ACCOUNTABILITY SYSTEMS that keep you held to your goals.

👉🏻 Develop DAILY ROUTINES and be religious with them. For example: craft your morning routine – wake up 1 hour earlier each day to workout, so you don’t “sack it off” at the end of the day when you feel drained.

Self-discipline begins with the mastery of your thoughts. If you don’t control what you think, you can’t control what you do


If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.


Many factors are associated with low testosterone in men. These include ageing, high body fat levels, low muscle mass, poor lifestyle habits, low levels of vitamins and minerals (vitamin D etc.), alcohol and drug use, chronic health issues and even direct injury to the testes.

Storing more body fat on your hips and legs, experiencing low sex drive, noticing hair loss around the face and body, as well as developing man boobs can all be potential signs of a hormone imbalance.

So if you’re a man and this sounds familiar, it could be a sign that your testosterone levels are low. And you’re not alone. Experts estimate that around a third of men over the age of 45 have low testosterone.

Testosterone is crucial to the function and development of men and is synonymous with masculinity. While both men and women produce testosterone, men’s natural levels are much higher, resulting in the development of masculine features, such as facial hair, deeper voice, increased muscle mass, body fat distribution and more.

Common Symptoms of Low Testosterone:

  • Lethargy
  • Erratic mood
  • Reduced muscle mass
  • Reduced bone mass
  • Development of metabolic syndrome
  • Reduced red blood cell count
  • Low sperm count and volume
  • Erectile dysfunction

The decrease in testosterone production around middle age for men is sometimes referred to as “andropause”, similar to menopause in women.

A key difference between the two is that while women cease to produce sex hormones after menopause, men’s testosterone tapers off by around 1-2% per year on average.

Age-related reductions in testosterone are not solely attributable to natural causes, with changes in lifestyle being key factors.

Sleep, diet, exercise and more may be the true drivers of these changes.

Managing testosterone levels are thankfully within our control and these simple lifestyle changes make a big difference:


Compared to sedentary men, physically active individuals have higher testosterone levels on average as testosterone tends to increase as physical activity is increased too.


Obese individuals with a higher BMI and waist circumference on average have lower testosterone levels than normal-weight individuals.


Individuals with consistently poor sleep have lower testosterone levels. In fact, it can take as little as one week of shorter sleep to reduce your testosterone by as much as 15%. Achieving 7-9 hours of good quality sleep should be a priority for men.


Evidence shows that those with low vitamin D levels are more likely to have low testosterone levels. The relationship between vitamin D and testosterone increases as vitamin D levels increase up until the point that healthy levels are achieved.


If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.


A good night of sleep is paramount for optimal performance. Sleep is the body’s time to repair itself from the physical stress it goes through in a day. Better sleep equals better recovery. Working out on no sleep means your body hasn’t fully recovered from your workout the day before. And if you put your body through another strenuous workout the day after not getting a good night’s sleep, the effects will only begin to multiply.

When we sleep, we move into what is known as an anabolic phase, which literally means rebuilding. Our cortisol and adrenaline levels decrease allowing the body to replenish, repair and rebuild.

Your heart rate and blood pressure also slows down so your cardiovascular system gets a rest.

When we sleep, we release melatonin, which acts as your super bodyguard during the night. It’s a powerful antioxidant, which naturally scavenges free radicals protecting us from oxidative stress. Melatonin has also been seen to offer protection against reproductive cancers, in particular breast cancer.


Reduced concentration / alertness – As we sleep we store the days experiences and what we learn into memory

Increased risk of sickness – When we don’t get enough sleep our T-cells go down and inflammation goes up, resulting in increased vulnerability to viruses and bacterial infections (T-cells play a critical part in immunity to foreign substances).

Weight management – Lack of sleep can cause a disruption in your appetite regulation, leading to overeating, and storage of excess body fat.



Track Your Sleep Patterns

Use a wearable device such as a Fitbit or Apple Watch to track the different stages of your sleep.

Digital Detox

Before you sleep clear out of sight any mobile devices that will disrupt your bed routine. (No TVs, mobiles, tablets, etc).

Take a Hot Bath

Warm water can help us relax and de-stress. Add some magnesium-based Epsom salts, which are also known to help before you sleep.

Breathing Techniques

Practice the 4-7-8 technique to help you get into a relaxed state and improve your deep sleep.

Room Temperature

Set your room temperature to allow you to have a comfortable, uninterrupted sleep. This differs from person to person.

Blackout Blinds

Make your bedroom as dark as possible to reduce any lights that can interrupt your sleep.

Limit Caffeine / Fluids

Try not to consume caffeine after 2pm in the day to allow you to sleep better at night


If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.


Studies have shown that excessive sitting can lead to a range of health issues, such as increased risk of cardiovascular disease and obesity. The truth is we don’t move much these days. Compare today’s generation to our parents or grandparents. We spend more and more time in environments that require prolonged sitting: in offices, in cars, on the couch.

A 2011 study documented 800,000 people and their sitting habits.  The study found that people who sit the most, compared to people who sit the least, have a greater risk of disease and death:

  • 112% increased risk of diabetes.
  • 147% increased risk of cardiovascular events like heart attack and stroke.
  • 90% increased risk of death from cardiovascular events.

We spend our days shifting from one seat to another.

Today, nearly one third of the world’s population is obese or overweight. The biggest issue with not moving enough is that we are faced with a negative energy balance.

Lack of Movement

When you sit for long periods of time, your muscles remain in a static position, which can cause tightness and discomfort in the low back.

Poor Posture

Sitting for long periods can also lead to slouching and poor posture, which puts additional strain on the lower back muscles and can lead to pain and stiffness.

Weakness of Core and Gluteal Muscles

Prolonged sitting can weaken the muscles in your core and glutes, which are important for supporting the spine and reducing low back pain.

Reduced Blood Flow

Sitting for long periods can reduce blood flow to the lower back and legs, leading to stiffness and discomfort. It is important to take breaks and move around, stretch, and engage in physical activity regularly.

Below shows the load placed on our spine when sitting can be as much as 275% compared with standing.


Stand up and move regularly

Taking breaks every 30 minutes to stand up and move around can help reduce the negative effects of prolonged sitting.


Stretching regularly can help relieve tightness in the muscles and improve posture.

Use a standing or adjustable desk

Consider using a standing or adjustable desk that allows you to switch between sitting and standing positions throughout the day.

Exercise regularly

Engage in physical activity, such as walking, running, or weightlifting, to counteract the negative effects of prolonged sitting.

Maintain good posture

Ensure that you maintain good posture while sitting, with your shoulders relaxed, back straight, and feet flat on the ground. You can also consider using a lumbar support cushion to help maintain proper posture.


If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.


Struggling to reveal your abs despite endless crunches? Here’s everything you need to know about getting the perfect six-pack.

What is a six-pack?

The six-pack is also known as the rectus abdominus, a paired muscle that runs vertically on each side of the front of the abdomen, separated down the middle by a band of connective tissue called the linea alba.

What does this muscle do?

It’s an important muscle responsible for flexing your spine forwards. It also assists with breathing, stabilises the torso during exercise, and protects your internal organs from impact.

Why can’t I see my six-pack?

Everybody has a six-pack but most people can’t see theirs for one simple reason: it’s hidden under a layer of fat.

Men are predisposed to storing body fat around the stomach, whereas women keep theirs on their hips and bottom. If you have excess body fat, it’s going to prevent your abs from being on full display.

What’s the best way to lose belly fat?

For years people have believed – wrongly – that lots of cardio training in the ‘fat-burning zone’ was the only way to shift body fat. In fact, the best way to effectively burn away excess fat is by doing weight training and high-intensity cardio, whilst being in a calorie deficit with your nutrition.


If long, slow, steady-state cardio exercise was the best way to burn fat, then everyone who ran the London Marathon would cross the finish line with abs of steel.

Although this type of training does burn calories, it’s not great for optimum fat loss. Too much steady-state cardio can actually decrease the levels of muscle-building, fat-burning testosterone and growth hormone, and increase levels of the stress hormone cortisol.

High cortisol levels prompt your body to store energy as abdominal fat and break down muscle for energy too. 

So keep cardio sessions short and intense and get ripped faster.

Which exercises are more effective at building six-pack abs?

Heavy compound lifts, such as squats, deadlifts and overhead presses, work the entire abdominal region far harder than sit-ups or crunches. That’s because the six-pack muscles are responsible for stabilising your torso and must therefore work hard to keep your upper body in a stable, secure position whenever you lift heavy weights.

However, exercises that directly target the abs should also be included in any training programme to work the muscles as hard as possible and promote maximum growth.

Is it important to work the muscles in my lower back?

Yes – Your lower back muscles are an important but often overlooked part of your core. They play a huge role in stabilising your torso and assisting in the transfer of power between your upper and lower body.

Failing to dedicate the same amount of training time to your lower back as you do to you abs will result in an unbalanced core that will at best prevent your abs from developing to their full potential and at worst result in injury.


If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.


Every week (Saturday) you will be reminded to record the following Metrics:


Weigh yourself first thing in the morning wearing minimal clothing. Keep a note of what day and time it is, as you will be doing this at the same time each week.

– Make sure to position your bathroom scales on a flat, hard surface (Not on a carpet).


– Invest in a good quality measuring tape.

– Locate and place tape measure on the belly button.

– Take the tape measure around the back and ensure that it is parallel to the floor all the way around your torso.

– Take an average of 3 readings.


– Locate the bony process (the sticky out bit) at the top of the hip bone and place the tape measure across the bone of both hips.

– Take the tape measure around the back ensuring it is parallel to the floor all the way around you.

– Take an average of 3 readings.


Progress pictures help you stay on track, monitor your progress effectively, and help you reach your fitness goals. Below are some tips to get the most out of your weekly progress photo uploads.

– Do not wear baggy clothing (Show some skin).

– Use a plain wall or background (No clutter).

– Take from 3 angles (Front, Back, Side).

– Use natural lighting (Avoid a dark lit room).

– Maintain a natural posture (Do not suck your belly in or flex your muscles).

– Mark positions on the floor (where to stand and where to position the camera) so that you replicate the same photo’s each time.

– Ask a friend / partner to take the photo’s if you do not have a tripod.



If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.


1) Have a Cup of Coffee Before You Workout

The caffeine in a cup of coffee (Preferably black) helps stimulate your central nervous system, so you’ll have a little extra oomph in your workout.

2) Start Your Workout With Some Dynamic Stretches

With dynamic stretching, you’ll be moving through different stretches, rather than holding the stretch in place. This gradually raises your body temperature and heart rate and starts to warm up your muscles, priming your body for activity.

3) Master Foam Rolling

Foam rolling is another excellent way to improve your range of motion, so you can get more out of every squat, lunge, and push-up. Foam rolling helps relieve tightness by releasing knots in your fascia (the thin sheath of tissue that surrounds your muscles).

4) Stay Hydrated

Whether you’re an elite athlete or a weekend warrior, hydration is key during exercise. You can lose a lot of fluid when you exercise – as much as a litre or two an hour – mainly through sweating and breathing. If you don’t top this fluid back up, you can get dehydrated. Water helps fuel your muscles, so drinking before, during and after exercise will boost your energy levels, and may help to prevent cramp.

5) Select The Right Weights

Choosing a weight that’s heavy enough (but not too heavy) will challenge your muscles just enough to grow stronger. If a weight is too light, you’ll still get some of the health benefits from moving your body, but you won’t see your strength or fitness improve.

6) Invest In a Heart Rate Monitor

Wearing a heart-rate monitor can give you an idea of your intensity level by measuring how fast your heart is beating. This can help you make sure you’re not overdoing it, and can show you where you need to push a little harder.

7) Take Rest Days

When it comes to building muscle, it’s the time you spend outside the gym when the magic really happens. When you work out, you create micro-tears in your muscle fibres. After your session, your body rebuilds those damaged muscle fibres stronger than before.

8) Get Enough Sleep

Exercise is a physical stress applied to the body, and muscles get stronger in the period after the workout when the body is repairing the damage. Be sure to go to bed 6-8 hours before you are due to wake up the next morning and focus on getting some quality sleep.

Hit the ground running by applying these simple tips into your training routine.


If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.


Did you know that you can increase your calorie burn simply by consuming certain foods? Just like a high-intensity workout (HIIT) burns more calories post-exercise compared to steady-state cardio, some food types can also increase calorie burn through digestion. This is referred to as the Thermic Effect of Food, with specific food types capable of elevating metabolism after ingestion.

The Thermic Effect of Food (TEF) refers to the increase in energy expenditure that occurs during the digestion, absorption and storage of food. It is estimated that TEF accounts for approximately 10% of daily energy expenditure in a sedentary individual, and can vary depending on the macronutrient composition of a meal. So for example, if you expend 2000 calories per day, around 200 of those will be burned just from eating food. 

Protein has the highest TEF compared to carbohydrates and fats, as it requires the most energy to break down and utilize.

Understanding TEF is important for those looking to regulate their energy balance, as increasing protein intake and making other dietary choices that raise TEF can increase the number of calories burned per day. If you’re trying to lose weight, increase the amount of calories you metabolise by eating more protein.

Research shows that protein-rich foods can increase TEF by 20–30%, compared with 5–15% for carbs, and 0–5% for fats.

Protein-rich foods

– Meat
– Fish
– Eggs
– Dairy
– Legumes
– Nuts
– Seeds

Strategies to Increase TEF

There are several strategies that can be implemented to increase TEF, which can help support weight management and overall health goals. Here are a few options to consider: 


Protein has the highest TEF compared to carbohydrates and fats, and increasing protein intake can boost TEF and help support weight management. Aim to include protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, and nuts in your diet.


Eating smaller, more frequent meals can help to keep the metabolism elevated throughout the day and increase TEF. This can be especially beneficial for those who have a tendency to skip meals or eat infrequently.


Certain foods have a thermogenic effect and can increase metabolic rate and TEF. Some examples of thermogenic foods include green tea, chili peppers, ginger, and green leafy vegetables.


Supplements such as caffeine, green tea extract, and capsaicin (the compound responsible for the spiciness of chili peppers) can also increase metabolic rate and TEF. However, it is important to note that supplementation should be used in conjunction with a healthy diet and regular exercise, as supplements alone are unlikely to result in significant changes in body weight or composition.


Regular physical activity can also increase TEF, as the body burns calories during exercise and continues to burn calories post-exercise as it returns to its resting state. Incorporating both resistance training and cardiovascular exercise into your fitness routine can be an effective way to boost TEF.



If you are ready to take control of your health and fitness, we invite you to get in touch to schedule a free consultation today.