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Category: Exercise

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BELIEVE IN YOURSELF

INNOVATION OR KETOVATION
It doesn’t matter which one you are on
as long as you are following something. [dt_sc_hr_invisible_small]
 
Now that we are a few weeks in I can tell you that both programs are showing amazing results. The key is you just have to follow something.  Because there is truly no better feeling than being in control of how you are feeling and that is exactly what all the Innovation programs are about – being in control so you feel your best inside and out. For me there is really nothing better than seeing a client change before my eyes. Within days they go from being a little scared if they will stick to it —  to being 100% committed and excited for their weekly results.   Listen, most of us have two options we either do nothing and stay where we are and continue to gain —  or we put the work in and feel so much better in how we look, think, feel and act.  Results are always up to you. [dt_sc_hr_invisible_small]
 
Fall is right around the corner and the freshness of the days fill the air when you are feeling your healthy best.  While of course we want to see the weight loss and we want to be in skinny jeans and smaller sweaters –  it’s also very much about how great you feel when you are in control of what you are doing.  It’s truly life changing to know that all the planning – preparing and following through is not only giving you the weight loss you want but also making you feel that you are in total control of what you are doing and total control of how you are feeling.  I can’t say it enough – when you over eat, over drink, and carelessly go through life splurging it will affect not only your body and weight but more importantly it affects mentally how you feel. It affects your mood!   When nothing fits you and you feel bloated – you don’t want to get dressed, you don’t want to go out.  Yet, when you feel good mentally and physically you are making sure you see everyone in your path! [dt_sc_hr_invisible_small]
 
Being in control of your health even affects your stress and anxiety.  Studies have proven when you are in control of your food and health your anxiety and stress levels decrease significantly.  Many of us know this to be true because let’s face it – when you are in a good place physically and mentally, eating on program, and you can literally fit in everything in your closet – those are the days you feel like you can accomplish anything that comes on your path.  But when you are not in a good place and not doing the right things and are living in sweatpants because nothing else fits you – well those are the days that the smallest problems can feel like the biggest. [dt_sc_hr_invisible_small]
So happy to be back:  It has been truly so amazing being back in the store and seeing clients one on one again.  Many new and returning clients have put quarantine and summer weight behind them and started a new healthy path on their exciting new body.  What I want for all of you is to remember each day how good you feel when you are doing the right thing.  Set your goals and visualize what you want to look like when October, November and December come around and we all know how quickly they will arrive.  Be proud of yourself that while so many will just be starting then you will already have weeks and months into it. You will not be the one who looks back and says why didn’t I start – you will be the person who looks back and think “I’m doing it and I never felt better.”   [dt_sc_hr_invisible_small]
 
Final thoughts:   Don’t give up. We all have hard days but you have to push through them to get to easy days.  Like everything else in life weight loss is no different – what you want always comes down to how hard you are willing to work for it.  Be excited for what you are capable of! Im super excited for all of you. [dt_sc_hr_invisible_small]
Always Be Grateful For Where You Are 
But Super Excited For Where You Are Going
~Love to Live Healthy with Josephine Fitzpatrick
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Ketovation Information

STARTING SEPTEMBER 8TH

KETOVATION

SO EXCITED ON ALL THE FEEDBACK

ON THE KETOVATION PROGRAM! [dt_sc_hr_invisible_small]

Here are some helpful Q&A[dt_sc_hr_invisible_small]

 

KETOVATION[dt_sc_hr_invisible_small]

What Is It:  Ketovation –   Very Low Carbohydrate, High Healthy Fat, Medium Protein diet – Cycled with weeks of Innovation- Low Calorie,  Low Fat Low/Medium Carbohydrate,, High Protein diet.[dt_sc_hr_invisible_small]

 

How does it work: The Ketovation diet forces your body to alternate it’s fuel sources between ketones and glucose.  Two weeks the Ketovation diet relies on the liver to break down stored fat into molecules called ketones. As carbs are reduced the fat is increased, the body enters a metabolic state called ketosis.  [dt_sc_hr_invisible_small]

 

When you are on Ketovation your body will be in ketosis – it will take from stored fat on your body to use as energy – creating faster and significant weight loss results right from the start.  [dt_sc_hr_invisible_small]

 

We have learned through our Ketovation cycling – we are increasing our long term weight loss results on Ketovation. When we do 2 weeks of Ketovation then cycle in Healthy Carbohydrate days – the cycling increases your metabolism helping the body to react continuously to the ketosis. Producing faster, and continuous weight loss. Another added benefit is clients have an easier time both mentally and physically of staying on the program because while you are cycling in your Innovation healthy carbohydrate, low fat, high protein days – you are seeing faster and continuous weight loss making it more doable to stick to the program overall. [dt_sc_hr_invisible_small]

 

*The most important thing is you have to be 100% the first two weeks of Ketovation with no Hiccups. 

With the Holiday’s approaching plan accordingly. [dt_sc_hr_invisible_small]

*INNOVATION: Low Fat 5%; Low/Medium Carbohydrate 25-30%; High Protein 65%.

 

*KETOVATION: High Healthy Fat 70%, Very Low Carbohydrate 5%, Medium Protein 25%

 

There are 4 Different Ways to do Ketovation: (Choose one)[dt_sc_hr_invisible_small]

 

1. First two weeks you will follow 100% Ketovation which is very low carbohydrate, high healthy fat program for 2 weeks and incorporate in one cheat meal and one cheat snack each week. On the 3rd week you will incorporate one full week of your regular Innovation Program and then cycle back to 2 weeks of Ketovation. Continue this rotation until you reach your goal.[dt_sc_hr_invisible_small]

 

2. First Two weeks of 100% Ketovation with one cheat meal and one cheat snack. Continue on Ketovation and in the 3rd week on your cheat day you will incorporate and Innovation day with One Cheat Meal and One Cheat Snack (Two meals and Two Snacks from your Innovation menu and One Cheat Meal and One Cheat Snack on the same day once a week. Continue until you reach your goal.[dt_sc_hr_invisible_small]

 

3. First Two weeks of 100% Ketovation each month – following with your regular Innovation Program low fat, low/medium carbohydrate, High Protein Program for 2 weeks. So it’s 2 weeks Ketovation and then 2 weeks Innovation. Continuing this cycle until you reach your goal.[dt_sc_hr_invisible_small]

 

4. Two weeks of 100% Ketovation as a Jump start and then back to 100% Innovation Program and remaining on your Innovation Program until you reach your goal.[dt_sc_hr_invisible_small]

 

How Do I Get a Menu?: Starting Wednesday September 8th, we will have FREE menu’s at the store or you can download them on our website Innovationweightloss.com. Thes are for customers who are NOT on program.[dt_sc_hr_invisible_small]

 

The menus will consist of all Innovation Ketovation food – and the best way to incorporate the meals and snacks into your day to get maximum weight loss[dt_sc_hr_invisible_small]

 

If you are on program (online or In studio) you will receive a personalized menu 24/7 support, & weekly weigh- ins.[dt_sc_hr_invisible_small]

 

In-Studio Sign-up: email innovationjeff1@gmail.com or call the store to make an appt 516802-5055 [dt_sc_hr_invisible_small]

 

Online Sign-up: you can go rigth to our website to join and in the profile page write Ketovation Program or Innovation Program. innovationweightloss.com

 

You can also stop in Innovation Store I will be there most days to answer any questions.[dt_sc_hr_invisible_small]

 

Do I have to Only Eat Innovation Food To Do Ketovation:  No! Just like our Signature Innovation Program you do not have to eat only Innovation Foods. But because our food is delicious, easy, portioned and balanced perfectly of 70% healthy fat, 25% protein and less than 5% carbohydrates for the Ketovation Program you will want to incorporate it. But as always if you are an online or in studio client your menu will have Non-Innovation options as well. [dt_sc_hr_invisible_small]

 

Can I drink alcohol on the Ketovation Program:  Yes! If you are over 21 you can have Vodka, Tequila, Gin or Whiskey[dt_sc_hr_invisible_small]

 

WHAT ARE THE BENEFITS OF THE KETOVATION PROGRAM[dt_sc_hr_invisible_small]

 

  • You are not giving up carbohydrates  because it’s impossible to live without them.
  • The Results are Faster, Significant, AND consistent weekly weight loss
  • Balances hormones
  • It acts as an appetite suppressant because of positive changes in hunger hormones, including leptin
  • Improves insulin sensitivity – which helps fuel utilization and metabolism
  • DECREASED BODY FAT – Ketovation promotes the loss of body fat, especially unhealthy abdominal fat.
  • Decreased Stored Fat – Because excess carbs are stored as fat when there is minimal intake of carbs – your body uses your stored fat for energy creating the weight loss
  • The Ketovation diet drastically reduces chronic inflammation
  • Increased Fat Burning during rest, and daily activities [dt_sc_hr_invisible_small]

 

Check out our Love to Live Healthy YouTube Channel for more information

https://www.youtube.com/watch?v=Wvxf1FfnUnA

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COMING IN SEPTEMBER – KETOVATION

WE ARE SUPER EXCITED TO ANNOUNCE: In addition to our Amazing Innovation Program I would like to introduce you to our New Addition:

 

The KETOVATION PROGRAM and our NEW KETOVATION FOOD LINE also coming in September

 

WHAT IS KETOVATION

Ketovation is a program that I designed and developed with the combination of Keto and the Innovation program. We have been working on it for 6 months and have had the most amazing results with clients.

 

WHAT’S THE DIFFERENCE BETWEEN KETO AND KETOVATION:

THE OLD Keto diet is a very low carbohydrate, high unhealthy fat program with moderate protein.

 

OUR NEW KETOVATION diet is a very low carb – high HEALTHY fat, moderate protein diet. Also, unlike the regular keto program, the Ketovation program cycles in the Original Innovation program that consist of balance of healthy carbohydrates – low fat – moderate protein.

 

 

HOW DOES IT WORK

Most of the body’s cells prefer to use blood sugar (glucose/carbs) as their main source of energy. The Ketovation diet forces your body to alternate it’s fuel sources between ketones and glucose/carbs. Two weeks the Ketovation diet relies on the liver to break down stored fat into molecules called ketones. As carbs are reduced and the fat is increased, the body enters a metabolic state called ketosis. When you are in ketosis your body will take from stored fat on your body to use as energy – creating faster and significant weight loss results right from the start. So the first two weeks your body Is using ketones for energy (feeding off of your own body fat) then In the 3rd week we begin to cycle in & out healthy carbohydrate, low fat days and the body will go back to using low amounts of glucose. From there we cycle back and forth from ketones to glucose. This helps keep the significant weight loss moving, but also creates a healthy energy for the body.

 

 

When you start the KETOVATION program you will incorporate only Ketovation Food for the first two weeks. This will put your body into ketosis and you will immediately see amazing results. Within the first two weeks our results have been between 7-15 lbs for women and 10-20 lbs for men.  In the 3rd week we begin to cycle in & out – between ketones and glucose alternating our Ketovation days and our Innovation balanced days.

 

 

I know the question on everyone’s mind and the answer is

YES!

You can still have your cheat day

  

BENEFITS OF THE KETOVATION PROGRAM

  • Alternating Ketones and Glucose you are not completely giving up carbs because it’s impossible to live without them.
  • The Results are Faster, Significant, AND consistent weekly weight loss
  • Ketovation Balances hormones and helps with all phases of menopause
  • It acts as an appetite suppressant because of positive changes in hunger hormones, including leptin
  • Improves insulin sensitivity – which helps fuel utilization and metabolism
  • DECREASED BODY FAT – Ketovation promotes the loss of body fat, especially unhealthy abdominal fat.
  • Decreased Stored Fat – Because excess carbs are stored as fat when there is minimal intake of carbs – your body uses your own body stored fat for energy creating the weight loss
  • The Ketovation diet drastically reduces chronic inflammation
  • Increased Fat Burning during rest, and daily activities

 

 

STARTING IN SEPTEMBER:

ONLINE: If you would like the 24/7 support and sign up for the ONLINE Ketovation Program or sign up for our Original Innovation Program – you can do it on the website innovationweightloss.com or through Jeff innovationjeff1@gmail.com

 

 

IN-STUDIO: We will now be offering a 12 week In-Studio Program starting in September. You can choose to do the KETOVATION or the ORIGINAL INNOVATION Program. Stay tuned we will be sending out complete information on the 12 week programs.

 

 

ON YOUR OWN: You don’t have to sign up for the program to do the Ketovation or Innovation Program. Starting in September we will have menu’s on our website that you can download either the KETOVATION PROGRAM OR THE ORIGINAL INNOVATION PROGRAM. You can choose which one you want to do and follow it on your own. Jeff will also have copies at the front desk for your convenience. **These are general menus and are not personalized. To get a personalized menu you must sign up for the In-Studio or Online Program.

 

 

At Innovation – It’s all about YOU.

We are always working hard to keep you healthy

while giving you the Best Results

~Love to Live Healthy with Josephine Fitzpatrick

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TUESDAY’S WEIGHT LOSS TIP

HOW IMPORTANT IS WATER FOR WEIGHT LOSS? Staying hydrated encourages proper metabolic function. Your body is up to 60 percent water and needs water to function properly. Being dehydrated prevents your metabolism from running at peak capacity. That’s definitely not good when you’re trying to lose weight.

 

DID YOU KNOW:  You should aim to drink at least half your bodyweight in ounces. For example if you weigh 160 pounds you should aim to drink about 80 ounces (10 cups) of water each day. Keep in mind that’s a minimum. If the weather is hot and humid, you will sweat more. This means that you need to consume higher levels of water. And, if you are doing any type of activity that makes you sweat, you need to consume additional water to replace the fluids that you lose. Yes, you’ll probably pee a lot more than you’re used to when you first starting upping your water intake. But trust me, there are so many health and weight loss benefits that come with water intake.

 

BENEFITS OF WATER:

  • Water acts as a natural hunger-blocker. If you think you’re hungry you might just be thirsty.
  • Drinking more water will help cut down on false hunger pangs.
  • Drinking water helps reduce drinking other high-calorie drinks.
  • Water is the best zero calorie drink around. Trust me when you drink a gallon of water a day there’s no room for other liquids.
  • By drinking ample amounts of water day-in and day-out, you can slowly tighten your skin and maintain a healthy glow.
  • Drinking water will flush out the toxins in your body, especially the harmful toxins that can take a toll on your overall health.
  • Water keeps your body hydrated and refreshed and helps maintain your skin’s elasticity. People who drink large amounts of water are less likely to suffer from scars, wrinkles, and soft lines and they won’t show as many signs of aging as those who drink little amounts of water. As you grow older, it is tougher for your body to retain water, so by inputting more water into your system, you are helping your body and your skin stay hydrated.
  • It improves blood oxygen circulation. Water carries helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and have a positive impact on your overall health.
  • It helps fight off illness. Drinking enough water can help prevent certain medical conditions – including constipation, urinary tract infections, hypertension and kidney stones
How can you tell if you are hydrated? Areas such as the skin under your eyes can become dark if you are not hydrated. If you have a lack of elasticity in your skin, it may be that you are dehydrated. To check your skin’s elasticity, gently pinch your skin and see if it bounces back. If it doesn’t bounce back, you are dehydrated.

I LOVE WATER! I credit everything to my water intake. I wake up at 5:30am every morning – and by 7am I have already consumed 4 – 16oz bottles of water. I drink it throughout the day and I always drink another 4 – 16 oz bottles right before bed which is usually around 1:30-2am. Maybe it’s because I am a pisces and spiritually a fish I love everything about water. I love to drink it, and swim in it. It’s so fresh and clean for my body inside and out. I love how it makes me feel and look.

 

FINAL TIP:  Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load, and improve the function of all your tissues. If you want to live your healthiest self – drink your water and make it a priority in your life for you health, weight loss, your body and mind. Everything runs and looks better when you are continuously hydrated.

 

~Love to Live Healthy with Josephine Fitzpatrick

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AUGUST GOALS

BIG NEWS AND CHANGES COMING TO INNOVATION!  Can you believe we are already in August! It’s been such a busy summer. I have been working on some really exciting things for September that I can’t wait to share. In the next couple of weeks I will start to share all of these new wonderful programs and products that we will be incorporating into the store. It’s Super Exciting! You are going to love them all.

 

LET’S TALK AUGUST: While I am working on all of these new things, I want you all to answer these questions:

 

WHAT ARE YOUR GOALS FOR AUGUST…. It’s so important to go into the month knowing what you want out of it.  August is a time when we may not want to think and be on schedule or always do the right thing – because we know in a very short time it’s the ending of the summer months that we waited so long to arrive. But it’s a time where we have to think about it or we can do some major damage. So whether it’s to lose one pound a week or to maintain where you. Plan, Prepare and Follow Through with it. Start by asking yourself where do you want to be by August 31? Then follow it up by what are you willing and capable of doing to get there. If it’s weight loss then you need to be willing to walk away from the temptations. If it’s maintaining then you need to choose your battles on what is worth indulging. We always have choices – just always remember it’s your actions that determine the results.

 

ARE YOU MAKING THE GOOD DAYS COUNT… If you know you are having long weekends at the beach then you need to be 100% Monday through Thursday. If you want to lose weight or maintain this summer but don’t want to be super strict — then be amazing on the days you can be. And on the days that are more challenging- try to be mindful even if you are cheating. You don’t want big Cheat Days to be consecutive and you don’t want to be Cheating a little everyday. The days that you can be amazing – then be amazing and eat the minimal that is on your plan. On the days you need extra snacks then have them but make sure they are on program snacks. If you want to enjoy a treat here and there then do it but try to be amazing and 100% on program the following day. My point is, the great days will help in your overall month.

 

ARE YOU BEING HONEST WITH YOURSELF… Don’t go into the month saying you want to lose but your actions are the complete opposite of someone who is trying to lose. If you know your schedule is a little crazy right now or you are just mentally weak then be okay with maintaining. It’s important to be honest with yourself not just about what you want but what but also what you know you are going to really follow through with. Being honest with yourself requires self-awareness and even courage. It can sometimes be challenging to make contact with your truth, and even harder to take action based on that truth. But when you are honest with yourself about what you are capable of at this time – you have an 85% chance of achieving it. So let the truth set you free and be honest with yourself about where you think you can be August 31.

 

DO YOU HAVE A POSITIVE MINDSET GOING INTO AUGUST….. While you are deciding what you are capable of it’s so important to be positive about it. Always remember to use the words I can, I will, Im excited! Being positive about what you want is so important but talking positive to yourself about what you want is even more important. You will believe what you tell yourself so if you use negative words like “I can’t” then you won’t. But if you stick with the positive “I can” then you will!. If you think about it it’s no different than what many of us teach our own children. Be positive about what you want and believe in yourself that you can do it. Because at the end of the day you are the one person who has total control over what you are doing, thinking and feeling.

 

ARE YOU CHOOSING YOUR HARD…. Most people gain between 8-10 pounds by September. That’s a lot of weight to gain on top of weight that you already needed to lose. Think smart and act smarter! If you want to look good, you want to feel good then you have to do good things and make the right choices for your mind and body. Yes, exercising is very important and the more you can incorporate it the better you will feel. But eating clean and staying on program is what is going to make you feel amazing and make the changes you really want to see. It’s what will make you feel that lighter, happier feeling that you love and change the number on the scale to where you want it to be. It’s what gives you the feeling that you are in control and doing the right things for your body and mind. While it’s much harder to follow in August…. It’s also hard to go into September at a higher number.

 

Final Thoughts…..Summer days in August is a time when it’s harder to stay on track and have 100% days. But just because it’s harder doesn’t mean it’s not doable and doesn’t mean it’s not necessary. I don’t have to tell you how quickly you will gain the weight back. This program works if you follow it but like anything else if you eat what you want when you want you will gain the weight back. You see the clients around you. Many who have lost the weight and kept the weight off and are maintaining. They do it because they are on program and live the program. They are always prepared and have their food and snacks. We have hundreds of clients maintaining this summer and we have hundreds of clients losing this summer. You have to decide what you want and follow through with it. There is always a choice and you need to make it everyday. If you want to lose weight this summer you need to follow your program and stay on program 6 straight days in order to enjoy the Cheat Day. Make sure you have all your meals and snacks prepared and ready for you. It’s important to plan your days and be ready for whatever is coming your way. If you have your meals and snacks then you have no excuse to go off program. Just because it’s summer doesn’t mean you have to give up losing weight. You can enjoy and lose weight if you are willing to put the work in. Remember, the harder you work the better the results. It’s never easy – especially in August, but it’s very doable and necessary – especially in August.

 

At the end of August and the end of the Summer months we have to accept what we have done. While it’s great to party, drink and indulge – if you continuously over do it — you will be left with the results that I can assure you will not be worth how you feel. So stay mindful and think before you act. Because just like every bad choice will make a negative difference — every good choice will make a positive one.

 

WHAT HAPPENS IN AUGUST DETERMINES YOUR SEPTEMBER 

~Love to Live Healthy with Josephine Fitzpatrick

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JULY REVIEW

Now that the end of July has approached us I want you to look back and think about where you are today and where you thought you would be. Four Weeks ago on July 1st I asked you where did you want to be at the end of July…. Did you reach that goal? Did you put the work in like you promised yourself? Sometimes these can be very tough questions to answer especially if we know we didn’t do what we wanted – but they are even harder when we know we didn’t even try.

 

Yes we can all agree Summer is hard. But if we really think about it – weight loss is always hard. It’s a time that we are taking in less than our bodies need so we are hungry. It’s a time that we have to walk away from temptations that always seem to be there. My point is if you keep waiting for it to be easy – it will never happen.

 

I want you to remember while you are contemplating and waiting for an easier time – I have thousands of clients who are doing the right things and losing the weight and feeling great. I tell you this because I want you to always remember you are no different then they are – the only thing different is you keep stopping yourself from what you really want. When you decide to start working a little harder, being okay with being uncomfortable, and committing to walking away from temptation – I promise you will see the results. You have to stop getting in your own way.  Stop waiting and start doing .

 

SECOND LOOK: Think back on July. How did you feel? Was it making you happy? Did you feel healthy and in control. If the answer is yes you feel great and you are doing great – then I’m super happy for you because there is no better feeling. If the answer is you are not feeling good in your body and mind and you have lost control – then you need to change it.

 

HOW TO MOVE FORWARD: Lose the weight now. Start today. Stop thinking that it’s summer and using it as an excuse that requires you to over indulge in food and alcohol – because it doesn’t. What you need to do is commit to making yourself feel good. Put the time and real effort into it. Work hard for what you want and walk away from what you know doesn’t make you feel good. It doesn’t mean you can’t go and enjoy with others – it just means you have a plan walking into where you are going and what you are doing when you get there. If it’s not your cheat day then you stay on program and plan what you are eating, and if you are drinking you are giving up your snacks it’s that simple. Have a plan and follow through with it – and know in your heart that when you stick with it that is what is going to really make you feel your best. Don’t make it harder than it has to be. I promise you everything you walk away from and deny yourself from having – will still all be there when you have your cheat day.

 

YES IT’S HARD TO STAY ON PROGRAM IN THE SUMMER

BUT IT’S SO MUCH HARDER TO NOT FIT IN YOUR CLOTHES. 

If you are really honest with yourself you know that when you stay on program that feels so much better than cheating. When you are cheating it’s for the moment when you stay strong and on program it’s for the results. I can’t say it enough – do the right thing and you will feel so much better – whether it’s weight loss, work, family, relationships, or vacations – life is about planning and following through and doing the right things. The reason we do this is because it’s what makes us happy. We feel accomplished, and we want to be our best, we want to feel healthy and yes we want to look good. We have one life and we want to have that balance of enjoing it but also working hard and being your best while you do it. When you have a plan you can accomplish all those things. Yes some days are going to be super easy and other days will feel like the most difficult days, but if you stick to your plan you will always get better results both mentally and physically.

 

DO WHAT IS RIGHT NOT WHAT IS EASY

~Love to Live Healthy with Josephine Fitzpatrick

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BELIEVE YOU CAN AND YOU WILL

When it comes to weight loss – Summer is going to be as difficult as you make it. And honestly what you get out of the next 2 months will be entirely what you put into it. I can’t say it enough if you want to lose weight you need to not just say it you have to do it – and that is where the hard part comes in. We all want it- we say it all the time — I need to lose weight I want to lose weight — but when we sit at a table we order the wrong thing or we find our way into the cabinet that we know we shouldn’t be in. If you want the results you need to be in the right mindset to get them.[dt_sc_hr_invisible_small]

WHAT TO DO: Believe in yourself. It’s not only about what you are doing physically it’s what you are believing mentally that is just as important. While most of the clients are doing really well right now, some are still really struggling. They start the week with wanting to have an amazing week and by Wednesday they are texting me that they slipped up with extra cheats, drinks etc. If this is you— I want you to remember while you are struggling to get through a clean week I have hundreds of clients who are staying on program and reaping the rewards of losing weight, feeling good and looking great. So it’s always a question of what you want and what is important to you. But at the end of the day nothing is impossible when you want it bad enough.[dt_sc_hr_invisible_small]

WHAT DO YOU BELIVE: Now of course there are so many clients who are totally fine with maintaining through the summer and that’s great too. It all comes down to you will do what you tell yourself you want. If you go into the summer saying im okay with maintaining then that is what you will do…. If you go into the summer telling yourself you are going to lose weight then that is what will happen. Our mental strength is just as important as our physical. If you don’t believe in yourself to do what you want how will you ever follow through with it.[dt_sc_hr_invisible_small]

WHERE TO PUT YOUR STRENGTH THIS MONTH: Put all your strength in believing you can achieve what you want. Whether it’s maintaining or losing believe in it and you will get the results of it. We sometimes spend so much time complaining why we don’t have it or complaining that we want it – that we forget we are in control of it. Always remember while you are complaining- I have hundreds of clients that are believing in themselves and achieving the results. So choose what you want and who you want to be and that is who you will become.[dt_sc_hr_invisible_small]

RECAP: Summer is hard so if you want results you have to do the right things. Follow your menu and stop making excuses why it’s hard… it’s hard for everyone. It always comes down to how much you want it. Your results will always be up to you! If you want to lose weight put the work in, be consistent and remember your every day actions = your results. You can do this – you can do anything you put your mind to. Stay true to who you are and what you want. Believe in yourself and constantly remind yourself how important this is to you. Stay positive and remove all negativity from your mindset and your life. Everything you want is right in front of you but you are the only person who can give that extra effort to get it. We can all make excuses but the excuses get you to exactly where you are today. If you want to be successful and see the results you have to remember it takes work and a positive mindset – both of what you have total control of. But it will only happen when you decide that you are important enough to make it happen.[dt_sc_hr_invisible_small]

IT WILL ONLY HAPPEN WHEN YOU DECIDE TO MAKE IT HAPPEN 

Love to Live Healthy with Josephine Fitzpatrick

Choicesclean eatingdieteatcleanExercisefamilygoalshappyhealthyholidaysLifestyleMotivationSUMMERweight loss

Back On Your Path

Welcome back everyone!  Im so happy everyone had a great safe holiday weekend. First, I want to tell you wherever you are don’t stress about it. Just get right back on program and finish out the week solid. One week and you will feel so much better being back in control and knowing that your body is in the right direction. You will weigh in this weekend and wherever you are you move on from there into a positive and happy place.

 

I want to thank you all because I have heard the nicest things the last couple of days from so many of you……. I love all the photos you send me. So many of you that were at holiday events this weekend and felt so good about yourself…….  We had more clients than ever hit their lowest numbers this past weekend. The excitement was beyond thrilling for me to be a part of. Thank you all for working so hard.

 

I love how so many clients couldn’t express enough how knowing they were going back to their magic muffins and Innovation food after the Holiday weekend helped them mentally get right back on program. It makes me so happy!!! I say it all the time — it only takes a couple of days of being back to eating on program is what gets you back to feeling good again. The quicker you get back the faster you recover. It all comes down to it’s not always about going off program that matters so much — it’s about what you do after you go off program that makes all the difference. When you get right back on program you get right back to feeling your very best, lightest, happiest and in control feeling — and that makes us all happy.

 

Here are some things I want you to think about moving forward into the Beautiful Sunshine and Social Summer.

  1. You will feel hungrier this week.  Why? Because you were eating for Holiday and Weekend Vacation last week and now you are back to eating for weight loss. So expect the hunger and embrace the hunger. I promise you will live through it. You might not be happy about it and there will be uncomfortable moments — but it will pass. And by the weekend you will feel so much better mentally and physically.
  2. Try your best to put the clean on program week in. I know we have so much going on in the summer and we are eating-out more often and socializing more than normal. But the more on program consecutive days you can put together the faster you will go back to feeling your best and back to your weight loss. If you are eating out make sure it’s a clean meal. Just because it’s summer does not mean you have to over indulge.
  3. If you are drinking alcohol make sure you follow your Snack Categories. It’s not the alcohol that is the problem it’s what the alcohol makes you do that is the issue. By the second drink the body and brain slows down – you are no longer in control. If you are having more than one drink– try and drink a bottle of water in between drinks.
  4. Don’t blame others. If you go into a social setting half-hearted about staying on your program it’s going to be easy for family and friends to talk you out of it because that is what you really want them to do. We give off signals to people of whether or not we are serious about staying on program. If you give off the signal that you are not in it 100% they will know it and easily talk you into sabotage. If you give off the signal that you are on your program 100% then no one is going to be able to talk you off it.
  5. As much as I always tell you consecutive days are the most important for weight loss — what I want you to think about through the summer is on program days in general. If you know that you are extra social and that you have things going on through the week or weekend — and consecutive days are going to be difficult —then make sure that any day that you can have an on program day you do it. Follow your meals and snacks and make sure you have your on program food planned and prepared because when you can be on program you want that day to be 100%. The more on program days you can add into your week will make the difference between maintaining and gaining.

You have to decide what you want.  If you are 225 and want to be 190 OR you are 140 and want to be 120 you can’t just talk about it and wish for it — because that is not going to make it happen. If you really want to lose the weight throughout the summer then you have to stay on program and work hard and follow your meals and snacks. Everyone that does the program and has success will tell you that it becomes a way of life. Learning to use your cheat day and loving it every week is life changing. Learning to go right back on program after holidays and vacation is more important than the time you spend off it. I see clients everyday do it regardless of the time of year. They are prepared with on program food and they always know what they are doing and where they are going and what they are eating. Summer, Fall, Winter, Spring – if you want to lose the weight I can promise you it’s very doable just put the work in— and this time of year don’t let the social summer become all about food. The bottom line is whether it’s losing weight or maintaining the weight you have to plan it and stick to it. I can give you all the tools in the world but you have to want it and work for it. And it can’t be just when it’s convenient for you — it’s just as important to do it when it’s inconvenient. When you really learn to live the program – you will love the way you look and feel everyday.

 

My final thoughts for you are…  When you can’t control what is happening in front of you — challenge yourself to control the way you respond to it. You can control your mind or You can let your mind control you

 

~Love to Live Healthy with Josephine Fitzpatrick

ChoiceseatcleanExercisefamilyfeel goodgoalshappyhealthyHealthy TipsholidaysLifestyleSUMMERweight loss

HOLIDAY WEEK CHECK-IN

[dt_sc_hr_invisible]Do you remember when you were young and your parents went away and you were so excited — YAY! PARTYYYYY! The funny thing is, now you reflect back and realize your parents were thinking the same thing. They were thinking, the kids are gone let’s PARTY!!!! Yes – everything tends to come full circle and what we didn’t understand or even think of back then we understand now. If your kids are away you are certainly playing – how much you play and how much damage you do will result in how the rest of your summer will be. You must stay mindful and remember to think before you eat and drink.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Many of you, which I am so thrilled to say, are going into this holiday weekend in a very good place. And Im really so super proud of all the hard work you have been doing. But regardless if you are in a good place or still struggling you need to approach this very fun filled holiday weekend with a plan. Know what you are doing, where you are going and how you will approach each of the days. This is such a tough weekend, but sticking to your good choices and feeling the best you can will make such a difference in your outcome. We all know how bad choices and good choices can dictate our mood. If you make good choices you feel great and when you make bad choices it makes you unhappy. While it seems like it should be so easy to choose HAPPY, the truth is, when the treats and Cheats are in your face is when you need to remember that eating on program makes you feel your best. Walking away will make you happy. Eating On Program makes you happy. Do what makes you happy. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Holidays are never easy and I wish I could tell you that they don’t count. But the truth is, if it’s not your Cheat Day – what you do matters. What you do this weekend will show in your next weigh in and will result in how you feel the day after the holiday weekend is over. Do you want to look back and think about how you Cheated for 3 days straight and feel horrible, or do you want to look back and think about how much you enjoyed your long weekend, stayed on program, enjoyed your Cheat Day and when you wake up Monday morning you will feel great about your choices and looking forward to the week ahead. At the end of the day it’s always a choice. And it’s one that I can’t make for you. But it’s a choice that you have to always keep in mind that whichever decision you make will result in the way you feel mentally and physically. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You want to make sure you are starting your summer following your program, staying on your path and making the decision that will make you happy. Whether you are at a friend’s or BBQ or home, you can get through the day with the same amount of food you get through when you are working or when it’s a normal weekday. 8 hours is 8 hours and 10 hours is 10 hours. Where you are and who you are with should not dictate how you eat. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]One of the most important things you should learn from this program is you can go anywhere and be anywhere and eat, have a drink and have fun and still stay on program. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]One thing I can tell you for sure – and I know you will agree when you read this… You always feel so much better about yourself when you are eating on program and making the right choices.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You have choices: 
Lose Weight: If you plan on only have one cheat day this weekend because you want to continue to see results that fabulous.
Maintaining: If you are splitting cheat days (staying on program all day and only having dinner and drinks or dinner and dessert cheats for two days) then you will maintaining and that’s great too. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Most important you don’t want to look back and know that you had 3 days of no control -cheating and not doing the right things because that will make you unhappy Monday morning. Now is the time to make the choices and have a plan for the weekend. Think of what makes you happy and what makes you feel good. Not for just the moment but for the long term. When the weekend arrives be ready and know what you are doing and how important it is to you. Make sure that you are thinking about what and how you want to look and feel like next week, and your next weigh in, and even next month. Think about what makes you happy and remember that TREATS AND CHEATS are not for everyday. Because if you have them everyday they are no longer treats then they are just plain old cheats. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]NEVER MAKE PERMANENT DECISIONS 
BASED ON TEMPORARY FEELINGS[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick