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Holiday Recovery Plan

So, you went away, saw a new part of the world, and now you’re back. You ate, you drank, you relaxed and then you ate some more, and now it’s time to face the music.

As you wake up on Monday morning after your week of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

Maybe you are feeling that way right now!

Here are 5 steps to recovering from your holiday and getting back on track with your personal wellness goals:

Step One: Focus

Your holiday happened. You ate things from the “red food/never eat these” list, you drank more than you should have… but now it’s over.

Draw a line in the sand. Your back home so the bad eating stops now.

If you’re serious about your goals, then your holiday was the exception, and not the rule. Don’t beat yourself up for letting loose on your trip. Simply get back up, dust yourself off and get focused.

Step Two: Hydrate

While travel days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout your first few days home. Start with a tall glass of water in the morning and carry a water bottle with you to sip throughout the day.

Don’t add any artificial sweeteners or stimulants to your water, that will sabotage your hydration efforts. For flavour, add sliced fresh fruit, herbs or vegetables to your water.

Step Three: Cleanse

For your first few days home I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings. Never overcompensate on energy balance. Stick within your recommended calorie allowance.

Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol. Try the recipe for Quick Chicken Stir Fry below – this is a wonderful, whole food dish.

Step Four: Rest

As relaxing as holidays days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.

When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest.

Aim for getting a full 8 hours of sleep each night.

Step Five: Exercise

It’s time to sweat out all those holiday indulgences. So, lace up your trainers and put on your favourite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and prep your muscles before powering up to a solid 30-minute routine.

Always here….


Get Back At It

You may feel tempted to skip your workout the day after you return home from holiday, but be warned that it’s a slippery slope. After all you’re tired, you have unpacking to do and you’re stiff from the traveling. That day slides into the next day and the next day. Before you know it you’ve been home for a week and still haven’t gotten in a workout.

Jump into your workouts immediately once you return home. Sure, you’re going to feel a little rusty on that first day back but remember that the sooner you get back into the swing of your routine the better. You can do it!


Quick Chicken Stir Fry

Resist the temptation to eat out by making quick, healthy dinners like this one. Chicken and veggies make up the bulk of this meal, keeping you lean and green. Instead of rice, serve this stir fry over a cauliflower rice. To make simply run a head of cauliflower through a food processor with the grating attachment so that it is finely shredded. Sauté the cauliflower in a large pan, with a teaspoon of olive oil, until soft. Season with salt and pepper.

What you need Serves 6

1 pound organic, boneless, skinless chicken breast
2 Tablespoons Olive oil
1 clove garlic, minced
1 yellow onion, chopped
2 heads broccoli, chopped
2 carrots, cut in half and then into
2 inch segments
2 heads Pak choy, chopped
1 courgette, chopped
1 teaspoon fresh ginger, minced
3/4 cup chicken broth (divided)
2 Tablespoons arrowroot starch
2 Tablespoons toasted sesame seed oil
1 Tablespoons ume plum vinegar
1 Tablespoon coconut aminos
1 ripe, organic mango, peeled, pitted and chopped

Instructions

1. Rinse the chicken and cut into 1-inch cubes.

2. Place the olive oil in a large pan over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the Pak Choy and courgette. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.

3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the pan, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutrition 243 calories, 11g fat, 675mg sodium, 15g
carbohydrate, 4g fibre, and 19g protein

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Gerry Barnes

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Denise-7.jpgAfter years of going to the gym and watching what I ate my weight continued to fluctuate. Then I discovered Performance NI. I joined thinking I’ll give it a go, perhaps I will pick up some new ideas, little did I know the new journey I was about to embark on! Under Gerry’s careful guidance I discovered where my diet was going wrong. I can only describe the next 4 weeks as exciting as I learnt more about healthy food options and food that I never realise existed yet provided the same delicious taste! My food cupboard was reinvented as each week I tried the new menus provided to me. The package not only gave constant review of my recorded daily food diary (providing suggestions along the away to improve), it provided me with a personalised work out which again was monitored and tweaked when necessary. The support and feedback is there 24/7 should you need it. The customer service is second to none and you won’t be disappointed with the value for money. After only 4 weeks, I go forward now re energised and re-educated with 4lb of body weight off and almost 3 inches from my waist. It’s a life plan not a quick fix that Gerry guides you through. I couldn’t recommend Gerry and his professional holistic approach highly enough!


​​​​​Lisheen1-2.jpgMy primary goal in undertaking Gerry’s programme was to increase my energy levels so that I didn’t feel tired all the time.  In consultation with Gerry, I soon realised that my diet was lacking in real nutritional value and I was consuming a lot of hidden sugars.  After 1 month, I felt a significant increase in my energy levels and was eating and enjoying a varied diet of “clean” foods. I was also enjoying healthy energising snacks that I had cooked using recipes Gerry had suggested.  Simplicity was the key however, there was nothing complicated, which was just as well, I have very limited culinary skills! Meanwhile, I continued my usual exercise regime with Gerry’s guidance and for the first time in many years, I felt energised and was losing “fat” weight, 15lbs of fat to be exact, which I never thought possible particularly at my stage in life!  Women of a certain age will understand what I mean :). My once monthly visits to Gerry over the past 4 months has taught me so much about nutrition and activity and I have made simple lifestyle changes on his advice that have transformed by personal wellness and fitness levels.  I would recommend Gerry to anyone.  I couldn’t have achieved the goals I have to date without his guidance and support.  Thank you Gerry. Lisheen Fitzsimons


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I have been attending the gym for a few years with body pump and spin classes mixed in, almost 6 days per week. Its was in one of Gerry’s classes I noticed a friend was looking great and really shaping up. Like me he trained a lot and had a similar routine, so I was keen to find out what he was doing. He recommended Gerry and said he and his wife go regularly. So, I booked a free assessment with him and was amazed how much detail and information he gave me, and it was a lot cheaper than weekly personal training sessions. I only went once per month and followed exactly what he proscribed and again I was shocked how much the subtle change to my exercise and diet made to my shape. Now I’m the one being asked about my sudden transformation and just like my friend, I recommend Gerry. Sara Cartwrigh


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My experience with the Performance NI personal wellness plan has been enlightening to say the least. I was shocked at the results that subtle changes had made to my body and outlook. The scientific approach was hard for me to get my head around at first but I quickly understood after seeing the changes. Each process was explained to me in great detail all the way through the programme. This gave me comfort and confidence in Gerry’s ability to direct me towards my personal goals. I have increased my hydration, decreased my body fat by ten pounds and increased my lean weight by seven pounds. I’m not eating different foods, just changed how and when I eat my food groups. I would recommend Gerry to anyone who is starting off or like myself has been training for years and wanting to find direction. Maeve McKay

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I have been training with Performance NI since August 2015, medical issues in my life made me look at things differently and my doctor advised me to change. So with the help and knowledge of Performance NI I did just that. As with most first meetings I was nervous but was soon put at ease in the relaxing surroundings of Performance NI’s private gym. I was assessed and a plan put together that suited me and a target that we set to get me from just over 18 stone to 14 stone. Gerry has gotten me to within 1 stone off my target in 6 months (February 2016). I have enjoyed all aspects of the training and looking forward to being healthier and fitter. Joseph Kerr Joe’s Wellness Journey


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