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That Weird Flat Feeling When Swing Ends —
Explained - 7 days Offsite (v.8)
R & R tips
(A straight-talking guide to staying physically and mentally sharp on the Snowy job — by Brad Pamp)
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Why Days 1–2 Offsite Often Feel Awful (and what to do about it)
Let’s clear this up early:
That flat, foggy, grumpy, snack-hungry feeling when you get home is physiology, not weakness.
Your body doesn’t switch off “work mode” the moment you drive off site. It rebounds.
What’s actually going on
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1️⃣ Nervous system rebound
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Onsite, you’re in low-grade survival mode: alarms, routine, vigilance, early starts.
Adrenaline and cortisol are ticking along quietly in the background..
When you stop → the nervous system drops.
That drop feels like: Heavy limbs
Flat mood
“I could sleep for 3 days” fatigue
This isn’t laziness. It’s the brake finally being applied.
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2️⃣ Blood sugar swings
Onsite eating is:.
✔️ Predictable
✔️ Carb-forward
✔️ Often earlier in the day
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Day 1–2 offsite often becomes:
❌ Delayed meals
❌ Grazing
❌ Sugar + alcohol “reward eating”
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Result?
Blood sugar spikes → crashes → cravings → energy dips → more cravings..
3️⃣ Sleep debt catch-up
You might think you slept onsite — but depth matters..
Once home:
🛏️ The body tries to repay sleep debt
🛏️ You nap longer
🛏️ Nights feel broken
🛏️ Circadian rhythm wobbles
Totally normal. Annoying — but normal.
How to soften the R&R landing (this is the gold)
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🎯 Rule #1: Don’t try to “win” Days 1–2
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✔️ Your job isn’t performance.
✔️ Your job is re-entry.
👉 Think:
— Downshift first. Then rebuild.
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🔑 Pampy’s R&R Recovery Playbook (Days 1–2)
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♻️ Keep mornings boring
♻️ Wake roughly the same time as onsite (+/- 60 mins)
♻️ Hydrate immediately
♻️ Eat protein first (don’t skip brekkie to “be good”)
This stabilises blood sugar and calms the nervous system.
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Move — but stay sub-DTI
💓 Walks
💓 Easy spin
💓 Light mobility
No PBs. No punishment sessions.
This is circulation, not conditioning..
Eat like you’re still working (initially)
🥙 Regular meal timing
🥙 Protein + veg every meal
🥙 Carbs earlier in the day
🥙 Save the freedom meals for Day 3–4, not Night 1.
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💤 Nap smart
💤 20–40 mins max
💤 Before 3pm
💤 If you need longer → accept it once, then cap it next day
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One pleasure, not five
🍺 Alcohol, takeaway, dessert, late night — pick one, not the lot
Stacking rewards stacks fatigue.
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Days 3–7: Where you actually cash in
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Once the nervous system settles (usually Day 3):
This is when offsite becomes powerful.
🙂 Training quality lifts
🙂 Better sleep depth
🙂 Better fuel control
🙂 Better adaptation
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.Appetite normalises
✔️ Cravings ease
✔️ Hunger signals return
✔️ Portions self-regulate
✔️ Mood & motivation rebound
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♠ Headspace clears
♠ Drive returns
♠ Routine feels easier again
This is when you:
♣ Lift heavier
♣ Run smoother
♣ Eat cleaner without forcing it
Bottom line (Swing Shift truth bomb)
If Days 1–2 offsite feel rubbish:
» You’re not broken
» You’re not unfit
» You’re not “undisciplined”
» You’re coming down from sustained stress.
👉 Respect the transition
— and the remaining 5 days work for you, not against you.
