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Don’t go on a diet…

That moment when you realise that it’s time to do something about your weight.

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet!

The answer is to change your lifestyle.

Making the Change. It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. Here are some considerations for change:

What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

✓ Choose salad over chips
✓ Don’t add butter to your food
✓ Eat fresh produce with every meal
✓ Purchase fat free dairy products
✓ Limit desserts to one per week
✓ Cut out mindless snacking
✓ Drink water, not fizzy sweetened beverages

I don’t expect you to eat a perfect diet every day of the week. You should, however, make MORE healthy choices every day than unhealthy ones.

How You Move. Exercise is a huge component to a healthy lifestyle, and your probably not getting enough of it. How often does an entire week go by without you ever lacing up your gym shoes? Or maybe you are already hitting the gym, but the rest of your day has little to no activity. Don’t disregard the importance and power of moving.

I understand how hard it is to find the motivation to stay consistent and to move more. Being more active is a no-brainer and if you’re struggling with the motivation to move more… I’m always here to get you started on a lifestyle enhancing programme.

Here are simple ways to move more:

✓ Watch less TV
✓ Stand up at work and stretch stiff muscles every day
✓ Play at the park with the kids
✓ Go for a walk/jog
✓ Do some press-ups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle. Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favour, make a majority of your choice’s health conscious.



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Degrees Of Change

True change happens in degrees, not in one fell swoop. This is a relief when you realise that you have miles to go on your goals. There is no need to attempt all the change at once, simply nudge yourself in the right direction each and every day and maintain the small changes as you go.

Did you eat a big bowl of spaghetti noodles with your favourite sauce for dinner last night? Tonight, eat a smaller bowl. Next week eat courgette noodles and your favourite sauce. The following week eat courgette noodles with the protein-filled sauce recipe below.

Small changes in the right direction, maintained over time, will make all the difference as you strive toward the body and lifestyle that you desire.


Beef Ragu and Courgette Noodles

Yes, it is possible to enjoy Spaghetti night while living a fit and lean lifestyle. This is accomplished with noodles made from fresh courgette and a sauce that is simply made and packed with protein. Feel free to sub in ground beef for the minced beef if desired.

What you need Serves 6

2 lbs minced, grass-fed beef
2 Tablespoons tomato paste
8 oz can of tomato sauce
1 Tablespoon chili sauce
1 cup cherry tomatoes, halved
½ teaspoon sea salt
4 courgette
¼ cup fresh parsley

Instructions

1. In a large pan, brown the beef over medium-high heat. Drain the pan and turn down to medium heat.

2. Add in the tomato paste, tomato sauce, chili, cherry tomatoes and sea salt. Mix to combine. Sauté until the cherry tomatoes are soft, about 5 minutes.

3. Peel the green skins from the courgette, the run through a spiral slicer to create long, thin spaghetti noodles.

4. Plate a handful of courgette noodles topped with the beef sauce and a sprinkle of parsley.

Nutrition 255 calories, 7g fat, 9g carbohydrate, 2g fibre, and 33g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter to your friends, family, and co-workers.

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Gerry Barnes

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Direct: 07710 119991

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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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


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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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