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.


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.


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.