Are you wasting your time?
This question might make you squirm, but let’s ask it anyway…
Are you wasting your time in the gym?
Do you regularly push yourself to the limit? Do you feel the burn
with each rep? Do you have nothing left to give when it’s over?
Or would you describe your routine more like a comfortable trot? Do
you coast along, breaking a respectable sweat while doing the same old
Since you are spending a portion of your valuable time exercising, I
assume that you have goals and aspirations for your body, and I also
assume that if you had the option to achieve that leaner, more toned
body even faster you’d jump at it!
The following tips are going to show you how to spend less time
exercising, while achieving quicker, more noticeable results. Sound
1. Be Focused... It sounds obvious, but this
crucial requirement for an effective workout is often overlooked. Don’t
be one of those people who exercise their jaw muscles (from chit
chatting) more than any other muscles 😊. When you’re lifting weights,
focus on that specific muscle group. Researchers have proven significant
increase in muscle activity when people focused on what they were
doing, compared to thinking about unrelated topics. So, be present.
2. Be Confused... More specifically your muscles
should be confused. Do this by changing up your routine often. This
helps to avoid plateaus and to continuously challenge your body. Try new
exercises at new intensities and new weights. Change your tempo and
alternate muscle groups.
3. Be Nourished and Hydrated... Stay on top of
your food and your hydration levels. The best results are achieved when
you’re drinking enough water and eating real, wholesome foods. Over
training on an empty dehydrated body is not beneficial and can lead to
poor weight loss.
4. Be Strategic... The time of day that you
exercise makes a huge difference in your results, and no, I’m not going
to say that there’s a universal ‘right time’ to workout. Your job is to
figure out when your body is at its best and to make that the time that
you consistently exercise. If you’re not a morning person, then don’t
force yourself to wake up at 5am. Try working out after work instead.
5. Be Watched… There’s a benefit to working out in
a group setting. Researchers saw a significant increase in strength and
endurance in the people who had an audience versus those training on
their own. A studio class for example.
6. Be Caffeinated... Caffeine has been shown to
help burn fat and to increase endurance. If you don’t have any medical
conditions that would otherwise make moderate caffeine intake unsafe,
then drink a caffeinated beverage one hour prior to working out.
7. Be Upbeat... Researchers found that music
motivated weightlifters to complete two more repetitions on average than
those who were not listening to music. That’s a great reason to listen
to upbeat music while you exercise.
8. Be Comfortable... Not only will you be happy to
put comfortable workout clothes on, but you will also be able to focus
better on your workout, rather than wondering about how you look or if
your tight shorts will hold out during that squat exercise.
9. Be Smart... Know how much and what type of food
you need based on your activity level. Know what type of activity best
suits your needs and goal. Know that working with a professional ensures
that you’re being educated and directed towards your goal. Now that’s
10. Be Now… Now is the time to pick up some free advice and direction. Book a free assessment to learn the science behind my proven weight management programme.
Gerry, What Do You Do?
In short, I offer you a live changing experience... less dramatic, I help you reach your goals.
Having a goal is more important than you may think.
There’s nothing quite like knowing exactly where you want to be,
where you currently are, what direction you need to take and what the
reward from your efforts will offer. As a valued client, you will
My personal App will educate you, guide you, help you record and
monitor your goals, targets, habits and nutritional choices with daily
check-ins for support, guidance and accountability. You will also have
personal exercise video tutorials to help you with form and posture.
So, no more guess work when it comes down to proper exercise
proscription, and never again find yourself embarrassingly staring at
the gym equipment wondering what to do. Learn better nutritional habits,
food choices and tasty easily prepared meals for you and your family
You arrange one appointment per month for your comprehensive assessment (sample report) to
help me identify your exercise and nutritional path… simple, effective and a fraction of the cost of personal training, as much as 5 times cheaper if your training twice per week.
Apple Fritter Protein Balls
Craving a doughnut? I’ve got you covered! Part of maintaining a healthy lifestyle is quenching your unhealthy cravings with healthier options, like these protein balls. You get to enjoy similar flavours to the food that you crave, while filling your body with usable, favourable nutrients rather than a bunch of sugar and flour.
The average apple fritter doughnut contains 450 calories, 17 grams of fat, 63 grams of carbs and 38 grams of sugar! Compare that to the 100 calories, 2 grams of fat, 14 grams of carbs, 16 grams of protein and only 2 grams of sugar found in 2 of these tasty protein balls!
Making smart food choices like this will transform your goals from being merely a vision to being reality.
There are two super ingredients in these protein balls: protein powder and powdered greens. Yep, you read that correctly. These tasty, doughnut-replacing protein balls are not only super low in sugar, they also contain powdered super greens. Considering that only 14 percent of adults get adequate amounts of veggies and greens in their diet, we could all benefit from some super greens.
What you need
1 teaspoon coconut oil
½ teaspoon ground cinnamon
1½ cups old fashion oats
¼ cup Powdered Greens
½ cup Vanilla Protein Powder
¼ teaspoon sea salt
1 cup Almond Butter
3 tablespoons almond milk
1 tablespoon of sweetner (brown Swerve)
For the Coconut Amino Sauce
1. Saeed and finely dice the apple. I leave the skin on for the added flavour and fibre.
2. Place a small pan over medium-low heat. Add the coconut oil, diced apple, and cinnamon. Mix until fully combined. Cook, stirring occasionally until the apples are tender. Remove from heat and set aside.
3. In the mixing bowl of an electric mixer combine the oats, powdered greens, protein powder and sea salt. Mix until fully combined.
4. Add the almond butter, almond milk and cooked apples. Mix on medium-low until a soft, crumbly dough forms. Test pressing the dough together into a ball - if it doesn’t stick together then add an additional tablespoon of almond milk.
5. Form the dough into 30 balls using a Tablespoon to scoop and rolling the dough together in your hands. Roll the balls in the brown Swerve. Place the balls on a plate and chill in the fridge until you're ready to enjoy.
One ball equals: 50 calories, 1g fat, 21mg sodium, 7g carbohydrate, 2g fibre, 1g sugar and 8g protein.
Direct: 07710 119991
I have been going to the gym 4 times a week for years and did a combination of spin, body sculpt and circuits. I
thought I was doing everything right - I was cooking nearly all my food
from scratch and drinking what I thought was loads of water and yet
nothing was happening. I was getting more and more frustrated.
noticed one of the girls in my gym class who I hadn’t seen for a few
weeks. She was looking fantastic and was literally buzzing with energy.
She told me that she had gone to Gerry at Performance NI for advice.
Each week as I got more and more frustrated, she was looking more and
more toned, fit and happy.
took the plunge and asked for a free assessment. That discussion filled
me full of hope and I left wanting to get started in the knowledge that
I would be supported at every step. Gerry monitored my normal food
intake and exercise for around 10 days and then explained to me where I
was going wrong. I was due to return to Gerry in June for a progress
assessment, however I fractured my ankle. I was gutted as I thought this
would delay the process.
contacted Gerry who really supported me and told me to trust the
process. I did initially doubt that I could eat so much and yet also
develop the leaner toned body that I wanted, but I kept at it. I went
for my 2nd assessment - I was dreading it. How could this have worked when I literally had been a couch potato?
my surprise I had lost 6lbs, 2 inches off my tummy and 1 inch off my
hips. I was delighted and left with almost a skip in my step. I still
wasn’t able to return to my normal gym routine, but Gerry created a work
out for me with a very helpful video for each exercise. I was still
eating loads but had to increase the amount on my gym days. I remember
thinking – more food! I did this routine 3 times per week and again I
was dubious when I saw how much I was supposed to eat. At my 3rd appointment I had lost a further 5 pounds, 1 inch off my tummy and 1 inch off my hips.
I have learnt is to trust the process and trust Gerry. I am developing
the body that I have always wanted in a sensible way - no fad diets.
This is a change for life. What amazed me most was that I no longer
crave chocolate or ‘bad food’ and yet I still have my pizza and wine and
dinners out. I just do it sensibly. I can’t describe how well I feel and how thankful I am that I made the first step in approaching Gerry.
I am your typical 50+ woman who attends the gym regularly and has tried every diet known to man with no lasting success. In fact, as time was going on I was getting bigger. The harder I tried to diet the more tired I was becoming. I finally booked my appointment with Gerry and then my journey
began. My goal was to lose excess weight around my stomach area which I
thought was just age related.
Gerry devised a diet tailored to my body type and lifestyle.
Initially I needed a lot of support and Gerry was there for me 24/7. The
biggest difference I noticed was my energy levels.
I love to cook and new recipes were sent to me which the whole
family enjoyed. I work shifts and Gerry gave me strategies to overcome
long hours where you don’t get access to food.
Im proud to say that I lost a total of 6 inches off my body in 3
and a half months. If you want to loose inches off your body and not
feel hungry this is for you. I’m not calling it a diet because it’s a
I have just successfully completed the Marmotte Alpes Cycle Sportive.That’s 110 miles and sixteen thousand feet of climbing over four mountains in the one day. It finishes at the top of Alp D Huez.. Having previously completed a number of cycling and triathlon events, triathlonup to Irish middle distance championship level and also the Marmotte two years ago. I am pretty experienced in endurance events.What I wanted to do was enjoy the event more with the target of completing it faster.
Gerry worked with me to come up with a tailored plan to help with my
performance. The result was unbelievable, I was 17 minutes faster up the
first 14-mile climb and finished an hour faster overall.
For this I would like to thank Gerry and would thoroughly recommend him for his personalised service and encouragement.
My friends have commented on how much weight I have lost. The reality
is that I haven’t actually lost any weight just enhanced my composition
and changed my body shape with 5 inches from my waist and 2 from my
We decided to try and get into better shape, with holidays and a couple of weddings coming up. I heard about Gerrys program and decided to give it a go. I was surprised by the method and approach Gerry took. It was unlike anything we had tried before. Our first month we constantly questioned his approach and all credit to him, he was very patient and supportive, assuring us we had to follow the plan “no more no less” was his answer every time.We did start to feel something happen around 3 weeks in and at our first review we couldn’t believe our results. We both had lost 2 inches from waist and I lost 2 from my hips with Claire losing 1inch. Our second month was a lot easier to understand and we had a lot more confidence around the program. We returned for our 2ndreview just before our friend’s wedding and again we had another brilliant result. I now had 3 inches off my waist and 3 off my hip and 14lbs lighter. Clair lost 3inches off her waist and 2 off her hips and 9lbs lighter. I am feeling a lot more positive with my shape and have purchased some PT sessions with Gerry too. We highly recommend his wellness program. Tommy & Claire
After 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!
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
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
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
John and I have always tried to be fit and eat healthily but as we are approaching our seventies the bodies were changing shape for the worse. Despite walking, golfing and gym membership we needed advice and direction from a professional to assess our strengths and weaknesses to help us change shape and become more energetic and gain a level of fitness that we did not have. We went to Gerry and he assessed both of us-a thorough assessment of our body composition, metabolism and overall lifestyle. I have spent a life time watching what I eat-it was amazing to learn that I should have been eating a lot more. Each month he gave us new habits to build with small diet and exercise changes. We have learnt a lot from attending our sessions with Gerry and noticed a great change in our energy levels and body shape. We also incorporate weights to give us more body strength- in my case upper body strength and in John’s case posture and assistance with golf swing and driving distance. We see Gerry each month and value his support and guidance and it’s never too late or too early to book a session and see for yourself. John & Christina
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. I have enjoyed all aspects of the training and looking forward to being healthier and fitter. Joseph Kerr Joe’s Wellness Journey