So it’s been a couple of days since the bank holiday weekend.

In yesterday’s bootcamp class that I took I had a few people there beginning to sweat out some of the alcohol and chocolate from over the weekend!

I had a long weekend in London so must confess I over indulged myself.

So I’m not going to go on and on about what you’ve done wrong, what’s done is done, what’s eaten has been eaten and what’s drunk has been drunk!

That’s all we can do now is come up with a little strategy to help you bounce back without too much damage.

So here is my protocol to get back on track after a big weekend.

Strategy 1: Rehydrate – 2 litres of water minimum please. After the carb binge your body needs a lot of water to help process the foods.
Strategy 2: Go Green – Spinach, kale, broccoli, asparagus and salad leaves are your best bet! Your body will welcome these digestion boosting greens.
Strategy 3: Gut Friendly Foods – Get some gut friendly bacteria, nice bwl of greek yoghurt with blueberries is perfect.
Strategy 4: Cut Back On Carbs – They most likely caused the problem so a rest from them will help, so no bread, pasta, crisps, chips etc. stick to small portions of potatoes or rice for your main carb source alongside fruit and veg.
Strategy 5: Fast (optional) – Try skipping breakfast and not eating until midday, if you want to give this a try aim to fast for 18-20 hours. I would usually do this immediately post binge, so maybe earlier in the week. Don’t do every day though, maybe just 1-2 times a week.

If you follow these strategies over the next few days you’ll be feeling back to normal come the weekend.

Just try not to overdo it again then!

That’s all from me today folks!

Jamie Stedman

Ps next month I’m going to be starting small group personal training sessions (3-4 people) on a Tuesday evening at my private gym. Two classes, one at 5:45 and one at 6:30pm. The cost is £10 a session and it will run initially for 12 weeks (2 x £60 payments). I’m going to be running a beginner fitness one and the other will be intermediate, you will be allocated dependent on your goals and exercise experience. If you want to secure your place (and for friends and family members if you want to train with them) or find out more reply to this email and I’ll send you more details.