Category: SUMMER
MAKE YOUR SUMMER DAYS COUNT
[dt_sc_hr_invisible_small]Summer days are here and they are harder than any other days of the year. But they are still just as important as any other days of the year. If you want to lose weight you need to plan and always be back on track every week regardless of where you are or what time of year it is. Being back on your path every week is important for many reasons. It gives the week purpose and a sense of control in your week ahead. Another great thing about being back on track every week is it gives you a chance to regroup, put the weekend behind you and be even better than the week before. It’s fine to have weekend fun but the importance of getting back on plan and doing the right thing every week will result in how you look and feel the following weekend. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Summer is not Easy: Summer is a time when it’s harder to stay on track and have 110% days. But sometimes 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 if you eat what you want when you want you will gain the weight right back. If you are 80%-20% then you will get 80% results. If you are 60%-40% then you will get 60% results. You see the clients around you. Many who have kept the weight off and maintained. They do it because they are on program and live the program. 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 in order to enjoy the one Cheat Day a week. 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 the Summer, but it’s very doable and necessary- especially in the Summer.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You can continue to lose weight if you really want too: Most people gain between 7-10 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 lose weight, if you want to look good and feel good then you have to do good things for you body. Yes, exercising is very important and the more you can incorporate it the better you will feel. But staying on program is what is going to make the weight come off. Staying on program makes 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 changes 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 a much harder concept to follow in the summer, it’s what makes you feel your best. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Choose your battles: If you know you are having long weekends at the beach or on the boat – then you need to try and be 110% Monday through – Thursday. If you want to lose weight 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 and 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 try to make them On Program snacks. If you want to enjoy a treat here and there then do it but try to be amazing and on 110% on program the following day. My point is, the great days will help and will count in your overall summer. You may not see the weight loss every week but you will see it by the end of the month. Instead of losing 1-2 lbs every week in July – you might lose 2 pounds by the end of July and 2 pounds by the end of August – and both are much better than gaining 10 by September.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Change Your Focus for Summer Months: If you already made the decision that you want the summer to be less about dieting and more about enjoying then you need to change your focus. Many clients will look to just maintain through the summer and get back on program in September. That is totally fine and may give you the mental break you need. In order to do this you need to still be mindful everyday about what your choices are. Instead of focusing on losing, focus on not gaining: Some clients will cheat one week and the next week be 110%. Others will be amazing Monday through Thursday and Cheat Friday through Sunday. Try and make changes where you can even on the days you are not 100%. If you want extra drinks give up your snacks. If you want extra snacks then make your meals smaller. Try and make even the smallest positive changes on the days your are off program. This way even though you are having more Cheat Days the changes will not necessarily help you lose but that’s okay – because what they are doing is helping you from gaining.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]At the end of the Summer days and 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. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]LOVE YOURSELF ENOUGH TO LIVE A HEALTHY LIFE[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
KEEP IT SIMPLE
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CHOOSE HAPPINESS
MAY – WEIGHT LOSS WEEK REMINDER
COMMITTED TO YOUR GOAL NOT YOUR EXCUSES
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Weight Loss Is Hard but makes you so happy!
This past weekend was pretty awesome. We had so many clients losing weight and reaching numbers they thought they would never see. Super super exciting! I love that I can just see, hear, and feel the excitement in the clients. Everyone is really working hard and in a “hardcore”state of mind to reverse the quarantine weight, and/or reach new goals or see numbers they have not seen in years.
For most of you, the Innovation Program is not a diet — it’s a way of life. You live it and you love the way it makes you feel. And this is the time of year — especially after quarantine that you know how important it is to give it that little extra hard work that really pulls it all together so you get the very best results every single week. For others, this is all new and while you may be just starting or in it for a couple of weeks — it will come together and you all of a sudden realize how hard you have to work to lose weight but you also realize when you do work hard and stay on your path and eat clean 6 days at 110% consistency — that’s when you will get the best results. I say it all the time… in all aspects of life if you work hard you will get the results. Weight loss is something you should not mind working hard at because it’s for your health both mentally and physically. — My clients love to send me pics (and I absolutely love getting them) and I can’t begin to describe the changes in clients when they lose weight and eat clean — and how it gives them an extra bounce in their step and personality — it’s sheer happiness that is beaming from their healthy hydrated skin.
It’s mid – July and everyone is just so excited to be losing weight and really excited to be feeling great and doing the right thing. It’s truly when you can enjoy the most is when you feel great. So if you want to enjoy the vacation out east or the extra drinks throughout the week you must stay on program because you can enjoy and lose weight — and when you do both that is when you feel great. When you feel great is when you truly enjoy everything you are doing. You ever notice when you feel great how contagious it is — everyone wants to be a part of feeling great. There is so much sadness is the world — today you have to make sure you appreciate and enjoy every bit of happiness that comes your way. Most important is to make sure you are creating your own happiness everyday. That’s what you do on the Program — you do the right thing and lose weight and feel great and it gives you happiness that you have 100% control over.
If you want to be that happy person and you want to put your clothes on and feel good and go out and feel amazing, if you want that happy feeling of control in what you are doing — then you need to be 110% committed to the program and to yourself. If you are, I promise you that you will feel the best and you will l look the best you every thought possible.
My last thought for you on this beautiful day …. IT’S HARD — weight loss is hard — BUT IT’S SO WORTH IT. Will you feel hungry? Yes, you will feel hungry but think about it — you feel hungry even on the days you are over eating. So at least when you have a little hunger now you know that it’s because you are losing weight and getting results from it. The clients that have done amazing and continue to do amazing know how tough it is and when it get’s tough they remind themselves how much they want this and how important it is to them. If you want it then don’t let anything or anyone get in your way. Don’t look back and wish you did better over quarantine – because it doesn’t matter that time has passed and the only thing you can do right now is stop making excuses and move on to a better today, tomorrow and week. Don’t bother looking back — only look forward because that is what you have control over. Don’t let another week go by without doing the right thing because it will only add up and the longer you delay it the harder it will be. If you do it right now and focus on a better today, then tomorrow will be easier and by next week you will feel amazing and in control. If you want to feel great, happy, lighter and enjoy your summer feeling inspired, motivated and in control — then you have to put the work in starting today and you have to commit to yourself and live the program. Eat clean 6 days a week and enjoy your once a week cheat day. Before you know it you will be the happy, excited, inspired person waking up, jumping out of bed and excited to get dressed. Because you feel good and there is nothing better than feeling good about yourself especially when you know that YOU are the one who made it happen.
It’s not something you can wish for — it’s something you have to WORK for.
~Love to Live Healthy with Josephine Fitzpatrick
MAKE YOUR CHOICE AND STICK TO IT
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
Are You Ready?
Ready or not here it comes…. 4th of July is exactly 5 weeks away. It’s hard to believe with this crazy 2020 that we are approaching the beginning of summer. But after the beautiful weather this past weekend in NY we also know how quickly spring turns into summer weather. So what can you do in 5 weeks? If you put your mind to it and really focus, you can get a lot accomplished.
4th OF JULY WEEKEND IS EXACTLY 5 WEEKS AWAY
1 POUND A WEEK = 5 LBS
(very doable)
2 POUNDS A WEEK = 10 LBS
(doable)
3 POUNDS A WEEK = 15 LBS
(hard but doable)
These are all doable. You just have to want it and be persistent.
Make it a priority and work toward it everyday.
- Start with your menu. Follow it 110% and you will see the weight loss every week. Give up a snack when you can and you will see it even faster (less is always better when trying to lose weight).
- Exercise is always great because it helps you look and feel better – and it also get you out of the house and away from the kitchen. Exercise doesn’t always have to be hardcore. It can be something you like to do…shoot hoops, dance, walk, bike ride, golf, tennis… anything that will keep you moving out of the house and in a healthy state while having fun.
- Think about what you want going into the summer. Even if you are not happy where you are right now it will only get better if you continue to do the right things… and if you don’t do the right things it will continue to get worse.
- Summer is social — even virtual or in smaller groups it’s still going to be social. If you know you will be drinking more than usual it’s important to keep an eye on how much you are drinking. It’s a trigger and will make you start reaching for the wrong choices. While it can be used as a snack, try and keep it for the weekends. When possible, fuel your body through the week with weight loss choices and keep the alcohol for weekend snacks and Cheat Day only.
This is such an important time to really concentrate and be as consistent as you can with your meals and snacks. The reason is because the closer it gets to the 4th of July the more drastic you will be willing to try a Fad Diet that will put you in the wrong direction. There are no miracle pills or potions. The only thing that is going to get you to a good place and where you want to be is HARD WORK, BEING PERSISTENT AND CONSISTENT. Just like everything else in life you have to put the work in to get the results. So if you are feeling like, “Oh No! I only have 5 weeks what pills or potions are out there” — I’m telling you right now to put your efforts into your menu because you know it always works for you. Have your one Cheat Day a week and follow your meals and snacks 6 days a week. Remember: you can’t cheat during the week and then cheat on the weekend. You can’t cheat during the week and still have a Cheat Day and you can’t cheat for 5 days and then be good for 5 days and expect a miracle. It doesn’t work like that. KEEP IT SIMPLE: take the next 5 weeks and follow your menu 100%. Stick to your meals and snacks and include any fun exercise. Have ONE Cheat Day a week and I promise you by 4th of July you will be in such a great place you will be so happy that you did it. Even if you have more weight to lose you will be so much happier, lighter and thinner than you are today.
This is a game. It’s how you play it that will determine your outcome. If you follow the rules you will have the best success. If you cheat when you shouldn’t be cheating, then you will be less successful. It’s not much different than how you should view anything in your life. If you want to be the best, and feel the best then you have to act it. Be amazing and give everything that matters in your life 110%. Fight for it and be persistent! … and let go and give the nonsense, the gossip, and all the other unimportant things 0% of your time and effort. Use your energy and your efforts toward the things that make you happy — and YOU should be at the top of that happy list. Firmly believing when you feel good, your weight is good, and your clothes fit — you are a happier person.
How happy do you want to be this Summer?
We say it all the time, weight loss is hard
but being over weight and unhappy is harder.
It’s always your choice.
If you are persistent you will get what you want
If you are consistent you will keep it.
~Love to Live Healthy with Josephine Fitzpatrick
AUGUST CHECK IN
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