No products in the cart.

Category: SUMMER

ChoiceseatcleanExercisefamilygoalshappyhealthyHealthy TipsINNOVATIONKetovationLifestyleMotivationPodcastSUMMERweight loss

AUGUST IS THE MONTH TO MAKE CHANGES

August is here and it’s a huge change-making month! August is the 8th month of the year, the number 8 is all about rebirth and transformation. The number 8 is associated with success, and when you are able to harness the power of 8, you are able to develop goals and the action plans associated with them in order to succeed. This success is to do with all parts of your life – business – financial – career – family – love – health. It’s up to you where you want to harness this power. 

When it comes to weight loss and health – I know many of you have plans for September and October where you want to look and feel your best. So whether it’s 1lb a week for a total of 5 lbs or it’s 2lbs a week for 10 lbs by September 1. Whatever you want- use August to Plan Prepare and Follow Through with it. 

If you put the work in and believe in yourself you will have the universe behind you – and YOU WILL reach whatever goal you want to achieve. 

YOU’RE ALWAYS

ONE DECISION AWAY

FROM A TOTALLY

DIFFERENT LIFE 

~Love to Live Healthy with Josephine Fitzpatrick

blogclean eatingeatcleanExercisefamilyfeel goodFitnessgoalshealthyHealthy TipsINNOVATIONKetoLifestyleMotivationSUMMERweight loss

HELLO MARCH

What is your MARCH GOAL?

With Spring and Summer around the corner – March is a month of Irish kisses and Shamrock wishes and an amazing month to focus on a goal. Yes ONE goal that you want to achieve in March.

What is a goal: A goal is what a person is trying to accomplish, it’s the object or aim of an action. It is usually something that is difficult to achieve, but doable. We know that waiting, wanting and hoping for a goal to happen – does not make it happen. You have to visualize, define and plan your goal. You have to put the work in to get the results. But before you can do that you must know what your specific goal is.  

Your goal must be clear and well defined. Vague or generalized goals are unhelpful because they don’t provide sufficient direction. Your goal should be very specific. The more specific, the easier for your brain to achieve it. Your goal should also have a deadline – in this case our deadline will be March 31. What do you want to achieve by March 31? 

Why only one goal: Choosing one goal will allow you to decide which area you want to work on first to best improve your life! What is most important for you to achieve right now? What will make you happy? What will make you feel good? What will improve your life both mentally and physically the most.  

When you make the decision to go after one goal with a deadline it will also help you gain a sense of purpose. With purpose, we can better focus on what we want to accomplish in our day – knowing each day is attributing to this one goal. This purpose gives us drive and motivation to keep pushing! 

TIP: you want to keep the goal doable. It’s one month that you have to achieve this goal. So think of it like a mini goal each month that will keep adding up and contribute to your big goal.  

So what is your specific goal for March? 

Here are some examples: 

  • Fit into a specific size pants by March 31
  • Fit into your favorite shorts or bathing suit
  • Maybe it’s to clean up your weekends and only have one cheat day a week and not 3 mini ones.
  • Stick to your meals and snacks without eating in between
  • Fasting and eating only in the 5 hour period each day. 
  • Exercise 5 days a week
  • Run 1 mile everyday 
  • Text Josephine EVERY night
  • Lose 10 lbs (2 lbs a week) 

Once you figure out what your ONE specific goal is – then you can put all your focus on achieving it.

Goals should always be challenging, they should force you to leave your comfort zone. Contrary to what may seem, when a goal is difficult it actually generates more concentration and is more likely to be achieved. Of course they also need to be realistic and doable. They have to be possible.

Once you decide on what your goal is for March – now you have to put the work in. Any goal requires determination, discipline and a lot of hard work. Like I mentioned earlier – you will never reach a goal by just wanting or wishing for it.  

Bottom line is Action: You know your goal now you plan each day for it. You prepare how you are going to achieve it and you follow through everyday with your plan. If your goal is to do the 5 hr fasting — then you know it will require you to plan your hours that you will fast – and you have to know what you are eating each day and you have to follow through with that plan.  It’s always going to be more than just having a goal and all about putting the action in to achieving that goal.  

Final thoughts……Know your specific goal — put all your focus on it and work hard everyday for it – you will feel so accomplished and thrilled when March 31 comes around (so quickly) and you have one of your mini goals achieved and you will be ready to plan your next goal for April. 

“The difference between who you are and who you want to be is What you do”

~Love to Live Healthy with Josephine Fitzpatrick

Choicesclean eatingdieteatcleanExercisefamilyfeel goodgoalshealthyHealthy TipsKetoKetovationLifestyleMotivationSUMMERweight loss

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

Choicesclean eatingdieteatcleanExercisefamilyfeel goodFitnessgoalshappyhealthyHealthy TipsLifestyleMotivationSUMMERUncategorizedweight loss

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

Choicesclean eatingdieteatcleanExercisefamilygoalshappyhealthyHealthy TipsholidaysLifestyleMotivationSUMMERweight loss

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

clean eatingdieteatcleanExercisefamilyfeel goodFitnessgoalshappyhealthyHealthy TipsLifestyleMotivationSUMMERweight loss

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

Choicesclean eatingeatcleanfeel goodhappyhealthyHealthy TipsholidaysLifestyleMotivationSUMMERweight loss

IS THE STRUGGLE TO BE ON PROGRAM OR OFF PROGRAM?

BALANCE IN THE SUMMER

I have to say I am super impressed with how so many of you got right back on program after vacations. So many of you even texted me on vacation telling me you couldn’t wait to be back on program when you returned. For those of you who have experienced it you know that it is such a great feeling to have when you are away enjoying knowing that when you come back it’s only a couple of days until you feel back in control and back to yourself. Thinking about it more in depth it is even more amazing how quickly we feel the difference when we go from on program to off and then off program to on program.

IS IT A STRUGGLE TO BE ON PROGRAM OR OFF PROGRAM?  We always feel like it’s a struggle to be on program and do the right thing – but the funny thing is as soon as we have the freedom to go off program we can’t wait to get back on program again. Which brings me to the question is it more of a struggle to be off program or on program. I would have to say from the text messages it’s actually more of a struggle to be off program.

Here is why: Mentally while we are on program it feels so difficult and we just can’t wait to have a cheat day but you see the cheat day is part of the program so when you are on 6 days and cheating 1 day that is still very much on program. But when you have a long holiday weekend or a vacation and now you are off program every day – even if it’s just a cheat meal or extra drinks – you are off program and you immediately feel it in your body and clothes.  When you don’t have any 100% on program days and you feel it in your body it changes you mentally. You know it’s a struggle to feel that way and you don’t want to stay that way – and that is why you can’t wait to be on program again.  For those of you who have lived the program for a long time know exactly what I am talking about.

WEIGHT LOSS IS 90% MENTAL: When we break it down – what we learn on program is very simple: We can go enjoy our holiday and vacations knowing that when we return and get right back on program in only a couple of days we will feel so much better. It’s truly the beauty of the program. What many of you may not have realized is that the cheat day has set you up for this. Having your cheat day once week and learning how to get right back on program the day after cheating has taught you so much. You have learned how to go on vacation and get right back on program after the vacation is over. When you master this you have learned the balance of weight loss. Living healthy, losing weight and enjoying and indulging.

THE BEST LIFE IS ALL ABOUT BALANCE:  We work hard we play hard. In every part of life we need balance so that we don’t just do one thing too much because that will only set you up for failure. There is nothing more important than having a healthy balance in your life – you work hard to be healthy and feel good, but you also enjoy and indulge. It’s so important to incorporate the cheat day because no one can or should want to be 100% – 24/7.  When you learn how to incorporate the cheat day it teaches you the balance you need to lose weight. Just remember the cheat day only works when the other 6 days are 100%. If you are not having 100% days then you should not be having a cheat day.

LIVE THE PROGRAM: When you learn not to just do the program and you learn to live the program you will see it gets easier and easier to get back on program right after a cheat day, holiday and/or vacation. A big part of the program is not so much the vacation or holiday cheating – but what you do after it. It’s super easy to cheat but it’s twice as hard to get back on program after a long holiday weekend or vacation. But the more you live your 6 days on and 1 day off makes getting back on program so much easier because your body learns quickly how much better it feels when you are doing the right thing and feeling your best. Consistency is key here. The longer you teach your body to live the 6 days on and the 1 day off program – the easier it becomes and the faster you learn to live in this healthy balance.

YES, THE STRUGGLE IS REAL: While we want to enjoy summer we don’t want to throw away everything you worked so hard for. Remember when you are returning from vacation the first few days will always be the hardest because you are going from eating too much to eating less than your body needs – so you will experience real hunger pains. Just remember they are temporary. By thursday you will start to feel so much better and you will know only another couple of days until cheat day again. So if you are returning from vacation and feeling a little struggle with the hunger – remember how important it is that you get right back on program. Push yourself through the first couple of days and I promise you by the end of the week you will feel amazing. You will be thrilled that it’s behind you and that you are back on, feeling good and eating on program.

FINAL THOUGHTS: it’s hard but its also very doable. You make choices and you deal with the outcome. If you want the summer to continue to be fun and you want to feel good every week so you can enjoy it – then you need to learn to get right back on program after a holiday or long weekend. Continue to do your best everyday and be proud of it. Don’t wait until you find a perfect week where nothing is going on to go back on program – finding a perfect week in the summer where nothing is going on is impossible. Instead jump right in and think of your weight loss as weight loss days not weight loss weeks. Every day that you can make a weight loss day – do it. The more weight loss days you get in one week – the better the result at the end of the week.  When you treat your body good your body repays you will results.

GET THROUGH THE STRUGGLES YOU WILL SEE THE RESULTS

~Love to Live Healthy with Josephine Fitzpatrick

Choicesclean eatingdieteatcleanExercisefeel goodgoalshappyHealthy TipsLifestyleMotivationSUMMERweight loss

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