Summer Antics Are Over, Now What

Fresh week so that means one thing for most people – back to normality. That means back to work, back to the gym and back on the diet.

I realise it’s summer time and (given the weather is nice) a lot of people have little to no structure at the moment. I am especially referring to most people’s diets. One thing leads to another and from beach barbecues to beers in the garden, which then turns into a party, then on to bars and nightclubs; and all of this means excess calories. Excess calories from excessive amounts of inferior food sources, lots of alcohol and lack of exercise. And you know what, this is absolutely fine.

If you have known me for long enough, or have worked with me, you will know I am very much an advocator of balance in this life and celebrating at every opportunity you get is something I always tell my clients. Because this is where moderation comes in. And with that in mind, I want to discuss a few things to help you get back in the swing of things as soon as the sunny weather fades and the non-stop social activities come to an end.

Ice Cream On The Beach
Shot with my iPhone 6s.

PS: this isn’t a BS “detox” I am going to get into; I am talking about real things you can do today to fast track your results.


The first obvious key point is to get some structure back in your life. Start with planning your meals throughout the day. Once you have some specific times in mind then you can begin by prepping your meals. Not only will this allow you to progress faster but mentally, the added structure will encourage you to stick to the plan going forward.


If you have been eating large amounts of burgers, pizza, ice cream and other things of this nature then you’ve most likely compromised your insulin sensitivity marginally. This of course differs from one person to another however, if your goal is fat loss and you have plenty of body fat to drop, then this will be especially applicable to you. That said, you need to start adding in 3-to-4 servings of green vegetables per day to help improve insulin sensitivity by blunting the response your food creates. Additionally, this will also help cleanse your gut which I’d imagine isn’t functioning at its finest.

Greens Salad
Do let me know if you want to see the full recipe for the above salad, I am happy to share so just ask! 🙂
Shot with my iPhone 6s.


Up your water intake as soon as you can. And I don’t mean an additional glass of water but you need to look at around 4-5 litres per day to really flush the toxins out of your system and to support your gut function. You need to ensure there’s a constant drip feed of water available so begin sipping throughout the day – this will also help transport nutrients properly around the body.

Infused Water
Shot with my iPhone 6s.

Manage your carbs

Carbs are not the enemy! As you know, I am very much “pro carbs” so please don’t take this out of context. However, for somebody who’s looking to drop body fat, it wouldn’t hurt moderating the carb intake a little more than usual for the first week back. This is simply to reinstate your insulin sensitivity quicker. If for instance a normal day is 200 grams of carbs for you, look at adjusting that to around 150 grams per day. This may work particularly well before including a reefed at some point next week. So nothing drastic, just ever so small adjustments. The combination of slightly less carbs and a higher energy deficit will help to bring back the insulin sensitivity quicker. After this initial week, most would be well advised to return to their normal intake. This is not a long-term strategy.

Homemade Ice Cream
Shot with my iPhone 6s.


Over the summer period, no doubt your sleeping pattern has suffered and your body is probably feeling the aftermath. Don’t get into the habit of “fixing” this with added stimulants. That said, for the next week, use decaf coffee. Let your body readjust and sort its pattern out again. This will lead to better sleep, meaning better recovery and better progress.

I should think the above five points will suffice for now, but don’t hesitate to ask questions.



  • Reply
    Robert Kemp
    23rd August 2016 at 10:52

    Everything sounds so great except the caffeine bit. Don’t think I could do without 🙂

    • Reply
      Cornel Ene
      23rd August 2016 at 13:47

      Perhaps you could gradually reduce the amount of coffees you have per day; instead of making a radical change! Let me know how you get on.

      • Reply
        18th October 2016 at 11:31

        Inspiring! Thanks Cornel

        • Reply
          Cornel Ene
          19th October 2016 at 17:49

          Twiggy! Glad you are enjoying the posts!

          • Takeo
            25th February 2017 at 03:34

            Thanks for your personal marvelous posting! I very much enjoy the reads. I will ensure to bookmark your blog and definitely will come back later on.I want to encourage you to continue your great posts,have a nice morning! Feel free to surf to my web page. 🙂

          • Cornel Ene
            25th February 2017 at 08:33

            Thanks Takeo. I will do.

  • Reply
    Lyn Flinders
    22nd September 2016 at 06:52

    Summer’s over, now onto bulking, too right haha!!!!

    • Reply
      Cornel Ene
      4th October 2016 at 07:25

      You know it Lyn! Keep me updated on your progress! 🙂

    • Reply
      18th October 2016 at 11:13

      That’s a creative answer to a difcifult question

      • Reply
        Cornel Ene
        19th October 2016 at 17:33

        It’s where it’s at Maryellen!

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