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Doomed to stay overweight?

While many people can lose a substantial amount of weight, very few keep the weight off for more than a year.

In fact, less than 1% of the formerly obese will maintain their weight loss for more than a year, according to a UK study. Specifically, this broke down to just 1 man out of 210 and 1 woman out of 124.

Does this mean that once overweight we are all doomed to stay overweight?

Participants in the study were told to eat less and move more, a method that failed to deliver long-term results. Clearly this sound bite advice wasn’t enough.

Now I could launch into a debate over whether or not this study practised sound research and whether or not the participants really did eat less and exercise more, but instead I’d rather share with you what I know to be true about long-term weight management.

Make no mistake about it, long-term fat loss results are very possible and are enjoyed by my clients, in stark contrast to the UK study results!

Since there’s more to it than simply eating less and moving more, how do you go about losing fat and then keeping it off for the long haul? Here are 5 Steps to Lose it For Good…

Step #1 to Lose it For Good - The Right Mindset

There are only two mindsets to choose from when you approach your quest for weight loss:

1. This is a temporary change in my behaviour.

2. This is a new way of life.

There’s no middle ground, you either see it as temporary change or you see it as permanent change. It’s pretty obvious which mindset produces permanent results.

Step #2 to Lose it For Good - New Habits

Understanding how to put new habits in place is the second step to losing the weight and keeping it lost.

As we just saw in step one, looking at your weight loss behaviour as a new lifestyle is the only way to ensure permanent results and this means adopting healthy new habits.

Habits are best taken on in gradual steps. This has been proven to be the most effective way to make the new habits stick. Approach building new habits with baby steps instead of strides.

If one of your current, fattening, habits is that you consume sugary soft drinks then first switch to drinking a diet version. Once the habit of drinking diet drinks has completely replaced your sugary drink habit then you can start replacing some of the diet drinks with water. You didn’t jump straight from drinking flavourful, fizzy sugary drinks to just drinking water, that’s too extreme and will make success unlikely.

Step #3 to Lose it For Good - Your Environment

In order to permanently change your body, you must permanently change your environment. It makes sense that you won’t maintain a lean body in the same environment where you gained the weight.

The term “environment” sounds vague, so let’s break it down. Your environment is the world that you create around yourself. These are the foods that you see, smell and have easy access to. This is the ease or difficulty you have in consistently accessing exercise. This is the lifestyle of the people closest to you that casts an influence on your own lifestyle whether you realise it or not.

I’ll bet you could draw out the ideal environment for permanent weight loss. You know the path. Now put in the effort to walk it.

Step #4 to Lose it For Good - Good Nutrition

The problem with the advice of eat less and move more is that it doesn’t make a distinction between calories. When total calorie count is your only goal, you’ll end up consuming lower quality calories than you should, which leads to mindless eating and nutritional deficiencies.

Educate yourself on healthy calories versus nutritionally void calories. A great rule of thumb is that calories that are created in nature are always superior to calories created in a factory. Stick with real food over anything from a packet.

Step #5 to Lose it For Good - Your Support System

If you just did the first 4 steps, then you’d be well on your way to successfully transforming your body from fat to fit and keeping it that way for the long-term. However, in order to fully ensure that you make the switch from where you are to where you want to be it’s important to put a support system in place.

Nothing is more powerful than accountability. Instinctively you don’t want to let people down, so you’ll work harder and more consistently than you would when working on your own.

It’s hard to slip up or lose motivation when you know you have to check in with me each day to confirm you have completed that day’s habit. This is the fifth and most important step that you can take. My entire mission is providing you with the action steps that get you into the best shape of your life and provide you with the support that you need to make it happen.


You are Invited

I am very proud to report that way more than 1% of my clients keep the weight off long term 😊 in fact client success storeys continue to roll in each and every month.

If you want better odds at successful long-term weight management, then join my Personal Wellness (Health & Weight Management Programme).

In case you haven’t noticed, couples discount promo ends June 30th.

SAVE £20 per month each for the length of your plan. No catch, no commitment, no fuss, just guaranteed results.

​Don’t delay, no better time to get you and your partner living, looking and feeling great… Call, email or click on any link to arrange a free chat, if you have any questions.


Asian Shrimp and Noodles

There is no need for take-out with this quick-n-tasty recipe for Asian Shrimp and Noodles! This dish has all the Asian flavours that you love, with a fraction of the carbs and calories of traditional take-out.

All the flavours, none of the guilt!

This dish is pretty good: plump shrimp and tender veggies combine with savoury sauce and satisfying veggie noodles. Yes, please!

What you need Serves 4

For the Coconut Amino Sauce:

1/3 cup coconut aminos
2 teaspoons garlic, minced
½ teaspoon liquid stevia
1 Tablespoon chili paste (sambal oelek)
1 teaspoon fish sauce
1 Tablespoon ginger, minced
1 teaspoon toasted sesame oil

For the Noodles:

1 butternut squash
1 sweet potato
1 teaspoon olive oil sea salt and black pepper

For the Shrimp and Veggies:

1 teaspoon olive oil
12 oz large shrimp, peeled and deveined
2 cups (5oz) white cremini mushrooms, sliced
1 red bell pepper, seeded and diced
2 courgette, diced
1 carrot, grated
2 Tablespoons fresh coriander, minced

Instructions

For the Coconut Amino Sauce:

1. In a medium sized bowl, combine the sauce ingredients together. Whisk until fully combined.

For the Noodles:

1. Preheat the oven to 180 degrees C.

2. Peel the sweet potato and peel and seed the butternut squash and run both through a spiral slicer to create long, thin noodles. Toss with the olive oil and season with salt and pepper on a rimmed baking sheet. Bake for 5 minutes. Set aside.

For the Shrimp and Veggies:

1. Place a large pan over medium-high heat. Add 1 teaspoon of olive oil, 2 Tablespoons of the coconut amino sauce and the shrimp. Cook for 3-4 minutes, until fully cooked. Transfer the shrimp to a plate and set aside.

2. Add the mushroom, bell pepper, courgette and carrot to the pan. Cook until tender, stirring occasionally, about 5-7 minutes.

3. Add the shrimp, noodles and remaining coconut amino sauce back into the pan and stir until fully combined.

4. Remove from heat, garnish with coriander and serve immediately. Enjoy!

Nutrition 193 calories, 4g fat, 20g carbohydrate, 6g sugar, 429mg sodium, 3g fibre, and 19g 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


Sara-4.jpg

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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Weight loss and exercise tips
Ways to stay motivated
How to improve your metabolism
Healthy and tasty recipes
Weight loss and diet myths revealed
How to conquer procrastination
Tips on managing stress

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