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5 Steps To Quitting Junk Food

If only junk food didn’t taste so good, then it would be easier to resist. The reason for its craveable flavour is a specialised balance of sugar, fat and salt.

But while it tastes great… it’s detrimental to your fat loss results.

Wondering what exactly classifies as junk food? You’re not alone, especially now that many junk foods are being cleverly marketed and packaged as healthy choices.

Here’s what classifies junk food:

  • Junk food has little to zero nutritional value
  • Junk food is processed and packaged
  • Junk food is high in sugar, fat and salt
  • Junk food is high in calories
  • Junk food is rarely eaten out of hunger
  • Soft drinks, convenience foods, packaged snacks, frozen treats…

4 Easy Steps to Quit Junk Food

Imagine being 100% free of junk food for the next 30 days. How would your weight improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action!

Step #1: Get Rid of It

Step one is simple: get rid of all the junk food that currently resides in your home, office and car. Go through with a big garbage bag and toss anything that remotely resembles junk food. Remember, junk food is stuff that is high in empty calories with little nutritional value.

Step #2: Stock Up on the Healthy Stuff

Don’t worry, you aren’t going to starve now that your junk food has been cleared out. Step two is where you go to the store and stock up on delicious, nutritious foods that will take the place of the junk food. Nuts, seeds, fruit, veggies, hard boiled eggs, meatballs, and hearty salads (like the recipe below) are great items to have on hand. You’ll eat less of these healthy snacks, since these aren’t empty calories, but rather nutrient-filled calories that please the body.

Step #3: HALT!

When the next craving strikes you, tell yourself to HALT! This word is a handy acronym. Ask yourself, “Am I Hungry, Angry, Lonely or Tired?” If you’re hungry then reach for one of the healthy snacks from step two. If you’re angry, then explore the issue and seek resolution. If you are lonely, then reach out to a friend, instead of reaching for junk food, and if you are tired then make the time to grab a nap or get to bed early to catch up on sleep.

Step #4: Stick With It

The first day that you go without junk food will be the hardest day. The second day will be a smidge easier. The third day will be even easier than the second and so on.

The fact is that your body adjust to the foods that you exist on. When your diet is filled with junk foods then that is what your body will crave, but as you shift to a diet that is filled with fresh, nutritious foods then your body will forget all about that old junk food. Stick with it, one day at a time, and you will break free from the grip of junk food addiction.


BONUS! Step # 5… Professional Support

When you include support and professional advice with direction, your efforts and your body shapes up quicker than ever and junk food cravings fade faster. I am the expert in body transformation, and I am here to get you from the body your currently have to the one that you KNOW you deserve.

Call or email me today and we will get you started on the exercise programme that will reshape your body once and for all!


Fiesta Bowl with BBQ Tofu

When it comes to your diet, small and steady changes made in the long term will make the biggest impact on your fat loss goals. Take this fiesta bowl, for example. We’ve taken a traditional burrito bowl and lightened it up by using quinoa instead of rice.

Feel free to top this flavourful bowl with chicken or steak, if you’d prefer rather than tofu. Enjoy!

What you need Serves 12

1 (14oz) extra firm tofu, pressed and sliced
¼ cup BBQ sauce
2 cups red quinoa, cooked
1 (15oz) can black beans, drained and rinsed
1 small red bell pepper, seeded and diced
½ cup canned corn
¼ cup goat cheese, crumbled
2 Tablespoons fresh coriander, chopped
1 teaspoon olive oil
1 teaspoon fresh lime juice sea salt and black pepper to taste

Instructions

1. Preheat the oven to 180 degrees C. Lightly grease a casserole pan with olive oil. Arrange the tofu slices in a single layer in the pan and bake for 30 minutes, flipping each slice halfway through. Cover the tofu with the BBQ sauce, turning each slice to coat each side. Bake for 15 more minutes. Set aside.

2. In a large bowl combine all the remaining ingredients, and top with slices of the BBQ tofu. Enjoy!

Nutrition 266 calories, 4g fat, 67mg sodium, 38g carbohydrate, 8g fibre, and 15g protein

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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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