Health and Fitness with Tim Robards



Today’s workshop at the Canberra Centre had the most attendees that we have seen for some time. Although the food from Thrive was delicious, the juices from TopJuice divine, and the goodie bags on point, it might just have been because the person leading the health, wellness and nutrition workshop was none other than the original Bachelor himself, Mr Tim Robards. And yes, he was every bit as chiseled of jaw and ripped of body as he appeared on TV.

You may not know (we certainly didn’t) that Tim is actually a chiropractor and has developed a whole healthy lifestyle program called The Robards Method that centres on fitness and nutrition. We found out all about his a new book, The 7:2:1 Plan Cookbook which is packed full of useful info and delicious recipes.

So what does 7:2:1 even mean? The idea is that 70% of the time you eat really well, 20% of the time you can be a little naughty and 10% of the time you can treat yourself without the guilt. Tim explained: ‘the 7:2:1 plan is all about looking at what you eat each week and fitting it into 3 groups, super clean, sensible and relaxed.’


Let’s break it down:

70% super clean – this means that most of the time you should be eating lots of vegetables and good quality fats and proteins. Think unprocessed whole foods.

20% sensible – some carbs and grains are allowed some of the time. Basically you can let a few processed foods in but you need to be more mindful about which ones and when.

10% relaxed – this is your opportunity to treat yourself. Say you are out for breakfast or having a drink with a friend on a Friday night, don’t feel guilty, but don’t do it too often.


‘I want to show people that it’s not one way, or the highway, that it’s possible to eat well in a really easy and sustainable way. If something is not perceived as easy then people won’t do it. If you want to cook good food regularly it has to be easy it has to be simple.’

And Tim’s recipes are simple. And delicious, if the breakfast dish he made us on the day is anything to go by. Tim didn’t just impart his advice on nutrition; he had a lot to say about fitness as well. ‘For me as a chiropractor I do a lot more functional exercises that bring in stability, challenging your brain balance and joint stabilisers. If everyone kept all their joints working in a full range of motion you wouldn’t lose mobility. It’s when people lose mobility that they lose quality of life.’

‘If you can do one thing every day, it’s to hold a deep squat. Send you bottom to the floor with a strong, straight back. Can you get up and down from the ground without your hands? If you have lost that ability to do either of this, you need to make that goal. It is good to create functional goals; it’s less about looking in the mirror or jumping on the scales. We need to change the emphasis from how we look to how we feel and how we are functioning.’


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The workshop ended with Tim’s three take away messages:

  • Look at your food, is it a 7, a 2 or 1? Be more mindful of what you eat.
  • Look at your exercise. Start small and build up do something more. Try to move every day.
  • Enjoy it. Think about what your values are and make health a priority. If health isn’t high up on your list, think about how health and fitness can support your other values. If you are feeling healthy and energetic, you will get more out of the things you value highly.


If you are feeling inspired to make a change in your health and diet read our ‘Building a Healthy Lifestyle Series.

Emma Batchelor

Emma Batchelor

As well as a near obsessive interest in fashion, Emma is a former scientist, occasional contemporary dancer, avid reader and self-confessed cat lady (she has three). Emma lived in Leiden in the Netherlands as a baby and Leiden ought to have been her middle name had her mother thought of it at the time and not chosen Louise instead.

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