WINTERPAUSE
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[dt_sc_hr_invisible_small]Integrity is the Essence of Everything Successful[dt_sc_hr_invisible_small]
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4TH OF July Weekend has arrived — it’s time to make your choice and stick to it.
As many of your know it doesn’t take much to gain weight. All it takes is not thinking, not planning, and frequently over indulging — very easy to do any time of the year but especially over a long holiday weekend.
THIS WEEKEND
you have 3 choices — Lose, Maintain, or Gain
WEIGHT LOSS: If you are really motivated and the weight loss means everything to you and you don’t want anything in your way of reaching your goals then you will continue to stick to your menu and ONLY HAVE ONE CHEAT DAY THIS WEEKEND. That means no extras at all. Simply stick to your meals and snacks and only cheat the ONE cheat day. If you do this and treat this weekend like any other weekend you will continue to stay on your path and lose weight. Will it be easy — that depends on how much you have going on — it also depends on what is most important to you. While some can go to a BBQ and focus more on how they feel others are challenged by what is around them. These are choices only you can make. There are always options — if you are going out make sure you bring what you need or make sure they will have what you need available to you. Plan before not after. Don’t give yourself reasons to do the wrong thing. If you want to stay on program and feel your best then follow your plan and stick to your clean meals and snacks. The most important thing is to make your choice before you go and stick with what you plan.
MAINTAINING: If you have a lot going on this weekend and you feel really good about where you are and you want to enjoy a little extra then you will split your days. You pick 2 out of the 3 days and you stay on program for breakfast and lunch and cheat dinner, drinks and/or desserts; and you do it Friday and Saturday OR Saturday and Sunday or Friday and Sunday (you choose 2 days of the long weekend and cheat any one meal, drinks and/or desserts and the rest of the day you are 100% on program). If you follow this you will maintain your weight through the holiday weekend — very doable. But again the most important thing is to make a choice, plan for it and then stick to it.
WEIGHT GAIN: Very easy to do but NEVER an option!
We always talk about planning and how important it is. But what is more important is following through on the planning. Do the right things and make sure that if you planned on being 110% today — then you are 100%. If you planned on cheating for dinner and dessert and then right back on the next day — make sure you go right back on the next day — no excuses. If you planned on being off program 2 nights but clean all day then make sure you do it. Always think things through — what is tomorrow going to feel like, and what the end result of your choices will be. Will it make you happy? Is it worth it? Think about where you are today and where do you want to be come Monday. Learn to live and enjoy today but plan for what you want and where you want to be tomorrow.
ALCOHOL – THINK BEFORE YOU DRINK: One drink you are okay — TWO drinks you are forgetting what is important to you — THREE drinks you are done. It’s not the alcohol that is the issue it’s what the alcohol makes you do and what it makes you forget. It’s fun to have but it can be very damaging on so many levels. Remember to think before you drink. Like everything else have a plan and know how many you are having and stick to what you plan. Drink water throughout it’s hydrating and it keeps your hands busy.
FINAL THOUGHTS…. whether you want to lose weight this weekend or maintain you can do it. You follow your plan and decide before so you know what you are doing and what the outcome will be. Think things through and always remember that just because it’s a holiday weekend that you want to enjoy and celebrate doesn’t mean that you need to cheat at everything you go to or everyday of the weekend. You can enjoy and celebrate everything without constantly indulging unhealthy weight gaining foods. We know you will feel better mentally and physically and have a happier time staying on program. When you can be amazing and on program do it because every good healthy clean choice can make the difference between maintaining and gaining. And all the choices you make as the weekend progresses will make the difference in how you look and feel each day.
You are the only person who can make the excuse of why you are going off program and you are the only person who can give yourself a better excuse of why you are staying on program. Monday is only 4 days away — think about how you want to wake up and feel when the weekend is behind you.
Make good choices today so you don’t have regrets tomorrow
Innovation Wishes everyone a Happy, Healthy and Safe 4th of July
~Love to Live Healthy with Josephine Fitzpatrick
Hi Everyone! This is your Mid-August Check in! I just want to make sure that everyone is on the right path because we all know how easy we can take a wrong turn. Seriously, the end of August is so dangerous for so many reasons. Vacations, no schedules, the feeling that the end is coming or the very common and damaging — Im just gonna “wait” until September to get back on track— I’m reminding you not to do it to yourself. I’m not saying that I want you to be perfect. I know in August that is not realistic for so many of you and that is okay. But what I am reminding you is that regardless of where you are right now if you have a plan and stick to it you will feel so much better than going completely off the cliff and then trying to climb back up in September.
Put everything aside regardless of what you have done up until now. Good, bad or somewhere in between let’s continue to move forward in a very positive mindset. From now until Labor Day have a plan and follow it through.
Planning is so important because it helps us understand what we are actually capable of at this moment. Different times of the year we are capable of different things. Some may be more strict in the winter or the summer or right before vacation. For others they are strict because they are getting married or turning a certain age, or planning big parties and celebrations. We all want to look and feel our best when big exciting things are going on in our life. It creates motivation that comes on more urgent and rapid. And that’s great because we can use it to our advantage when we have it. But when you don’t have that sudden urgency is when you have to maybe have more of a realistic plan. One that fits you right now.
What I want you to think about is where you are right now. If you are struggling to stay on program then change your day. Maybe your plan is too strict for what your life is right now. Maybe you need an extra on program snack or to add in a drink or two or an extra cheat meal on the weekends when it’s not your cheat day. Remember whatever changes you make right now are not forever. They are for right now. So add an on program extra snack or change whatever part of the day or week you are struggling with to give yourself a little extra. Im always here to help you navigate your day. But the point is to have the plan so you know what you are trying to achieve. Even if you won’t lose as much the key is you will follow through on your planned day and even more important you won’t gain. Once you get through your planned day you will feel more accomplished and then maybe next week or the week after you can start to make it even more of a weight loss day by getting rid of the extra snack or extra cheats. Make the plan realistic for you this week and once you get a solid week of following your plan then you will feel better and more confident moving forward.
REMINDER: For those going on vacation it’s so important to follow through with your plan. If you don’t follow your plan you know by mid vacation you are going to be miserable with how you feel. Stick to your plan – even if the plan includes when you are cheating it’s still a plan and will keep you in a great place mentally which is what vacation is about. Vacation is not about going and sabotaging yourself – putting you in a place of feeling bloated, heavy and miserable. Vacation is about resting the mind, having some fun with those you love and staying in a great place of happiness — making happy memories.
Maintain – Follow your program and have planned cheat meals when needed. When you do this you must follow the 80-20. Eat clean 80% of the time and 20% of the day you are off (maybe dinner and drinks or dinner dessert or for the breakfast lovers you cheat breakfast and clean the rest of the day). Plan it and follow through and I promise you will feel so much better come September. You may not be exactly where you want to be but you will feel so much better than where you could be.
Losing Weight Is Always an Option – Now of course if you want to lose weight you can do that! I can’t tell you how many clients have continued to lose weight this summer. Just to mention a few we have very exciting — Joe just reached his 50lb weight loss this past weekend!! Woo Hoo!!! So proud of him!! And Lauren reached her super awesome 25lb loss and Ilene is at her new low since she started! I can go on and on about the clients that lost weight this summer. They went into the summer with a plan to stay on program and lose weight and they are following through with it. So if that is something you want to do- don’t wait — start now and do it.
Do the right thing and you will feel so much better – Whether it’s weight loss, work, family, relationships, 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.
Final Thoughts – Just because it’s a plan doesn’t make it easy. We all have difficult days and it’s on the hardest days tha you have to find your strength to follow through. Reach down and find it and talk yourself through it. You are capable of so much more than you might be willing to work for at that moment but if you get past that one moment of weakness you will feel so much better and it will make such a big difference on so many levels.
THERE ARE PLANNER AND DREAMERS
PLANNERS MAKE THEIR DREAMS COME TRUE.
~Love to Live Healthy with Josephine Fitzpatrick
We are now on UBER EATS 7 days a week for your convenience