If you’ve ever had a weekend that felt joyous for your soul but absolutely wrecked your body… welcome to my IFS aftermath.

I absolutely loved the entire IFS weekend — the atmosphere, the energy, the classes, the people — and somehow, I racked up over 150,000 steps without even noticing. I left buzzing with motivation, feeling on top of the world, and ready to take on the week.

…and then Monday arrived.

Instead of bouncing back, my body quietly whispered:
“Sit down. Absolutely not.”

By Thursday, that whisper became a sore throat, no voice (which many celebrated), and a cough that echoed through rooms. Suddenly, “recovery” wasn’t a luxury — it was a must.

But here’s the good news: I’ve learned exactly what helps me recover quickly, gently, and without sabotaging all the good work my body has already done.

Below is my recovery plan — equal parts Paula-ism’s, self‑kindness, and the reality of being human.

Prioritise Rest (Even When You Don’t Want To)

I’m not naturally good at slowing down. My husband and friends can second that. After events like IFS, I usually try to jump straight back into routine…
This time, my body chose for me.

What helped:

• Aiming for 8+ hours of sleep for a few nights
• Micro-rests during the day (10 minutes lying down changed everything)

Rest reduces cortisol, repairs tissue, and resets your nervous system.
I like to imagine my body plugging itself into a charger. Mind you, altering clocks didn’t help.

Hydration That Actually Works

Between sweating, travelling, walking, and then getting ill, dehydration hit me harder than expected.

What I did:

• Sipped water consistently
• Added electrolytes on low‑energy days
• Lived on herbal teas when swallowing felt like a challenge

Tip: If water tastes unappealing when you’re ill, lemon or cucumber slices make it easier. I actually prefered ‘fizzy’ water at this time.

Rebuild Your Fuel Stores

When your body is repairing itself, it’s basically running a full renovation project. That requires fuel. To be honest finding nutrient-dense food in Blackpool is like quest for Indiana Jones.

During recovery, my appetite dropped, I lost my taste — so I leaned into foods that were easy, comforting, and nutrient‑dense.

What helped me:

• Lean protein for muscle repair
• Carbs to bring energy back
• Healthy fats for hormones
• Colourful fruit & veg for antioxidants

My go-to meals:

• Recovery soup: protein + veg + carbs in one bowl
• Overnight oats with berries & chia
• Scrambled eggs on wholegrain toast

These don’t require much effort — perfect for low-energy days.

Gentle Movement Only (Even When You’re Tempted)

After the high of IFS, I desperately wanted to jump straight back into proper training.
But my body made it clear: Not yet. However as a fitness professional I still need to do my job, it is a balance.

Even when symptoms eased, my resting heart rate stayed higher than normal, which is a massive clue that your body is still battling something.

What I did;

• Light walking
• Stretching
• Mobility flows
• Gentle cardio

No ego. No pressure. No pushing.

Support Your Immune System

Think of this as rebuilding your internal defence force.

What I added:

• Vitamin‑C rich foods
• Zinc sources
• Probiotics

What I avoided:

• Diving straight back into coffee (painful, but necessary)
• Skipping meals
• Pretending “functioning” = “recovering”

Spoiler: they’re very different.

A Mental Reset: Giving Myself Grace

Here’s the truth:
I felt frustrated at first. I’d had an incredible weekend, I was feeling proud and strong — and suddenly I was stuck on the sofa unable to speak, watching Father Brown.

But I chose to reframe it.

Recovery isn’t a setback. It’s part of the strategy.
My body had carried me through an amazing weekend — now it needed me to return the favour.

Returning to Training Gradually

Instead of diving back into intense workouts, this is the structure that helped me:

Days 1–3

✅ Light movement, stretching, mobility
❌ No pushing, no intensity

Days 4–6

✅ Short 20–30 minute sessions
✅ Low intensity
❌ No jumping straight back into your usual load

Day 7+

✅ Gradually rebuild routine
✅ Listen to your energy
❌ Ignore signs of fatigue

Your body leaves clues — follow them.

Final Thoughts

Recovering from the IFS weekend and an unexpected illness wasn’t about powering through. It was about leaning in. Listening. Slowing down so I could speed up later.

My body had done something big.
It needed support, patience, and kindness.

And with rest, hydration, nourishment, and gentle movement, I not only recovered —
I’ve come back stronger, calmer, and ready to go.

So respect your limits…
and celebrating everything your body allow you to do.