80/20 Rule

While it’s true that some people need to follow a highly restrictive meal plan to manage a chronic condition, it’s also true that for many people, excessively restrictive meal plans can be counterproductive.

This is why I’ve always advocated for the “80/20 rule” when it comes to meal plans.

80% of the time, you stick with a completely clean, nutrient-dense plan, and 20% of the time, you can relax around these guidelines.

The exact ratio is not important—for many, it might be more like 90/10 or even 75/25, but the point is that most of us will benefit from some flexibility built into how we approach food.

For example, when I go away I try local cuisine and have few martinis and enjoyed some delicious desserts.

I have a great time eating these foods as it’s part of the fun—and the relaxation and stress relief that comes with it.

Another example is that a few times a month, I might have a couple of pieces of Zarta. I’m not gluten-intolerant, and my two boys love it and to be honest, I do too but limit on how much I consume.

It’s more like 85/15 for me, but again, the exact ratio doesn’t matter. It’s the flexibility and ease that counts.

Age Gracefully

Last week I celebrated my 40th birthday. It wasn’t the celebration I had planned for a milestone birthday being in lockdown and all, however my wife, Simone, and family made it a special one.

It made me reflect on what I’d achieved in the past decade and start to think about what I could achieve this decade… Something I hadn’t yet thought of.

Aging is inevitable. But just because you hit 40, or 50, 60, 70, or 80 does not mean you need to accept a life of aches, pains, and gained weight.

It also doesn’t mean that you have to take your foot off the accelerator and cruise the rest of the way.

If you want to age well and continue doing the simple things in life without assistance you have to think about how you eat, move, sleep and breath.

The best part is, regardless of how old you are, it applies to you. Because we all get older.

Watch the chaos dwindle in importance

This lockdown feels like a marathon, but like all Marathon’s they do come to an end.

We’re coming towards the final stage, so keep pushing. Keep doing the right thing. Keep lifting those heavy things, eating healthy meals, going for walks, stimulating your mind, and loving your loved ones. Maintain your social circle, even if it’s not in person. Call, or even FaceTime your parents and grandparents and kids. Maintain these things and watch the chaos dwindle in importance.

Staying healthy will make you more resilient in the face of an immune challenge, but also because personal health will make you more resilient in the face of any challenge that comes your way. And I suspect we will all be dealing with challenges, regardless of how this all plays out. That’s the way life goes: it’s a series of challenges. That’s what makes life exciting.


The couch stretch sucks! Use this version instead
The classic couch stretch is renowned to be the solution for relieving tight quads and hip flexors. The problem with the couch stretch is people often have trouble controlling the relationship between their pelvis and ribcage being aligned, when this relationship between the two is broken, this can result in photo 1 which will actually tighten the low back and hip flexors more due to the weight dumping forward, doing the opposite of what we’re trying to accomplish.
Instead, set yourself up in a tall half kneeling position facing the wall, place your hands against the wall and use that as a constraint, this will shift your weight back into your ribcage so it sits directly under your pelvis. Lastly scoop your hips under, now you’re properly aligned from ribcage to pelvis.
While in this position, with each breath out (think ‘fogging the glass’) press your hands into the wall to reach your shoulder blades forward while maintaining that hip tuck, to create space in the back of your ribcage.
2 sets of 5 breaths (focus on a nice 5 second exhale) and see what happens. Comment below how it went compared to the original couch stretch

How has live well helped our members during lockdown?
Check out our latest blog from Coach Niall Oates
“We recently asked our members how Live Well has helped them during lockdown so that we can continue to improve our service and strive to help people every day during the hard times and the easier times.”
👇To read the full blog click here👇
We’re All In this Together 

I don’t know about you but I’ve really enjoyed watching the Olympics track and field. The highlight for me was watching fellow Australian Ash Moloney in the last event of the Decathlon, the 1500m run. To place third, he had to beat two other particular athletes or not finish more than 9 seconds behind them. On the last lap of the race, it looked like Ash had nothing left, but his teammate and mentor Cedric Dubler ran beside him and scream at him to keep going! It was amazing to watch.
That push and support from his fellow teammate earned him a Bronze Medal. The first time Australia has won a medal in the Decathlon!
This moment reminded me how important it is to have someone to help and support you, especially during the current situation. Things are seeming to fall apart. No one really knows what life will look like in a month. Or even a week. Uncertainty prevails.
Some of you reading this will have lost your job. Or had your hours cut back. Or had your income drop. It’s scary. It’s hard. I understand because, trust me, I’ve been there.
Who can you turn to?
Who turns to you?
We need connection now, more than ever. Take a moment to reach out to someone you love. Even if you haven’t spoken to them in a while.

Life is Tough, But You Must Be Tougher

It’s true. Starting a fitness plan will lead you on THE MOST POWERFUL personal development journey ever.

One day you’re facing big challenges. The next day you’re crushing them.. And winning everything. Then a month later… you’re tackling the next challenge, like LOCKDOWN to continue to the next level. Again and again and again. This is not only in your fitness journey but also in your career path and parenting.

Embrace it all. Because it doesn’t get easier the further you progress. The problems and challenges get bigger, but you get the opportunity to continue growing stronger and more powerful with every turn.

Sounds fun? I believe there’s nothing better than the journey!

Keep growing and stay committed to your success!

Coach Matt

Lockdown 2.0

We are grateful every day that we can still help our members live a healthier and happier life no matter the conditions.

Our members are experiencing miracle mornings during this time, and there’s nothing better than an early morning stretch to start the day.

Live Well is still open for business in the great outdoors making it work for our members.

Wholegrain’s vs refined-grains – some useful information

Check out our latest blog 🤓

Coach Allan dives into the wholegrain’s vs refined-grains debate…

To read the blog click here.

WINTER SPECIAL – 90% OFF Personal Training
If you leave a car out in the yard for five+ years, it will rust, start to break, and become in-operational. The same thing happens to your body!
Your muscles weaken and slowly deteriorate.without use.
What is the solution? Well, it’s movement. Simply driving that same car will keep it in better condition than if you let it sit. Moving the muscle, preferably against resistance, keeps it healthy.
Movement towards a goal.
Movement through space and time.
Move it or lose it.
Motion is lotion.
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