APPRECIATING THE BODY YOU LIVE IN
|
|
|
|
PODCAST – TRANSCRIPT
SPEAKER (Josephine)
Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today’s topic is Hello, March, and our March Mantra is I want to love the body I live in. What I want you to do is I want you to start March feeling in control and feeling positive, reminding yourself that any wall that is put up you will break down with confidence and strength, because this is what you want and no one is going to take it away from you.
On a Monday, we always feel great and we are always ready for a weight loss week, but by Wednesday we tend to feel exhausted and overwhelmed. We end up having a lunch out or dinner out. We go off plan a little bit and then, before you know it, we say, “ah, we’re off plan”, might as well just keep going off. We have to remember if we want the best results, we have to stick to our program six days a week. Yes, of course, if you go off program, one of the best things about the Innovation program is you get right back on and you keep moving forward. But remember, every day is either going to be a weight loss day, a maintain day or a weight gain day, and only you are in control of those results. You need six weight loss days to see the best results.
Watch your weekends. Friday is a day we can start to be tempted to go off our path. When you are tempted, I want you to remind yourself that every time you take a step back means you have to make up that step first and then start losing weight again. So you have to think to yourself is it worth it? 99% of the time it’s not worth it and you will look back and you’ll think why did I waste all my hard work on a weak moment? Be a little hungry, look for the little hunger and embrace the hunger. It only takes two weeks to replace a bad habit with a good habit. So push yourself through the next two Fridays. Stay 100% clean on program and the scale will reward you fabulously. I want you to stay positive and remember how important your goals are to you. Think about how happy you are when you do the right thing and you live the program. Embrace that feeling. It makes you happy. You feel amazing on program. So stay focused. Fridays are fun and exciting when we’re entering the weekend, but when it comes to food, they are still Fridays and you must be on program if you want to see and feel the best results.
Some motivating goals. Short-term goal where do you want to be by April 1st? That gives you a month. You could lose one pound a week. That would be four or five pounds. It’s five weeks in March, so that would be five pounds. You could lose two pounds a week. That could be eight or 10 pounds. More importantly, where do you want to be 4th of July? Okay, that’s 20 weeks. I just recently did a video the other day that said for March 1st to July 4th is 20 weeks. If you lose the very least one pound a week, you will see 20 pounds of weight loss by July 4th. That is amazing and so worth putting in the time.
One pound a week doesn’t sound like a lot, but when you get to 4th of July and you look back and you are 20 pounds lighter, it’s going to mean everything. That one pound a week is going to mean everything. And one pound a week is very doable. It doesn’t matter what you have going on. It’s not even going to make you feel that hungry because you are not giving up that much for one pound a week. Commit, follow it and you will look back and be so happy you did.
Okay, listen, there will always be some kind of hurdle that is in your path and in your way. Social plans, stress, tired, even happiness can make you weak and overeat. Stay strong and jump these hurdles, because that is what’s going to take you to where you want to be. Mental strength is where your focus has to be. Remember and remind yourself daily what you want and how important it is to you. How do you want to feel on your next vacation or how do you want to feel this summer? Right now, you have the control to determine your results, but every day that passes will be one less day you have. I promise you, every hurdle you get over will help your next hurdle be even easier than the one before. Keep moving forward.
Work hard every day and remind yourself, when you are in the face of temptation, that there is no better feeling than feeding your body less and losing weight. Being comfortable in your own skin and being in control when you stay on program, especially in the most challenging of times, is when you will get the best results. If you speak to any of my clients, they will tell you yes, of course, staying to your meals and snacks is hard. Doing the five hour fast is hard. The detox is hard, eating less is hard, but as soon as you go off program, that is so much harder. So choose your hard.
Is it harder to be doing the right thing, feeling good, or is it harder to be off program, knowing I’m eating more but I don’t feel great? You immediately feel the loss of control and you will immediately feel thicker and bloated. You don’t want to do that. When you are on program, you’re not only losing weight, you’re losing body fat and that is why even one pound a week feels so good. So stay on program, stay mentally and physically strong and I promise you this spring and summer you will be ready for all the exciting plans you have, all the vacations, the graduations and beach days and, most important, you will feel good and you will love the body you live in. I hope this helps. I’m wishing everyone a beautiful, happy, healthy week. Much love and hugs from me to all of you.
~Love to Live Healthy with Josephine Fitzpatrick
|
|
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
MIND GAMES TO MOTIVATION
From Graduations to Starting Camp — this time of year is all about endings and beginnings for all ages. We are all experiencing happy tears in all kinds of celebrations. So how do we stay motivated to stick to our program and lose the weight when we have temptation at every turn? Here are some tips that will help you get past the mental games we play – the self sabotage we do -and keep you motivated and happy to stay on your path.
MIND GAMES: You know that 90% of weight loss is mental. As soon as you can’t have it you want it. You want the weight loss so bad but at the same time you can talk yourself into cheating in seconds. You are so quick to notice when someone takes advantage of you but do you ever realize when YOU are the one taking Advantage of YOURSELF.
EXAMPLE: MindGame— You step on the scale mid-week because part of you thinks— If I lost I will keep going but if I didn’t lose I’m giving up and eating— but the truth is you have only been on program 3 days so you didn’t even give your body enough time to lose the weight.
EXAMPLE: MindGame— You make deals with yourself — Im going to have extra today but I will eat less tomorrow (even though you know that will never happen – once you eat off program you will be lucky if you even get back on the next day- never mind eat less).
SOLUTION: The truth is when it comes to Mind Games we get into negative thinking because it’s always going to be easier to do the wrong-thing than do the right thing. The only way to stop playing mind games with yourself is to be brutally honest. When you see you are questioning your original plan – think about why you are doing it, and if you are being honest with yourself you will acknowledge that maybe it’s because you are tired or you are hungry and you feel mentally weak. Sometimes when you ask yourself the honest questions you will give yourself the honest answers and then you can move away from the mind games and focus on the truth of what you want and what it will take to get it.
SABOTAGE: Self-sabotage is when you actively or passively take steps to prevent yourself from reaching your goals. When you are constantly sabotaging your own thoughts you are taking yourself off the path that you know means so much to you. There are many reason why we self sabotage such as – Instant gratification – and/or avoiding what needs to be done. But at the end of the day the Why isn’t always as important as learning to STOP.
The best way to stop sabotaging is to Plan your day. The reason for this is because when you have too much freedom and no plan it creates lack of self regulation. When you have a plan it immediately creates control from within. When you have control from within and you plan your day – as long as you follow that plan – you will be less likely to self sabotage.
MOTIVATION: If you are not disciplined enough to just walk away or just say NO -how do you stay on your path and lose the weight. MOTIVATION! Motivation represents the willingness to put your efforts in a particular direction so you can achieve your goals. Motivation is what makes you perform- It energizes your behavior and directs you to perform the activity by using your own enthusiasm. So a great example of this is when you give yourself that one solid week on program and you see your results – those results motivate you to do it again. But you have to start with putting the work in to that one solid week to create your own motivation.
VISUALIZE: This is big on my list these days. Don’t just think about it – but actually visualize it! When you visualize you are giving your brain a clear picture of what you want to feel and look like. When you do this the visualization sends a signal to your body to start behaving consistent with the image. It’s such a powerful skill most of us don’t even know we have. One of the best things you can do is think about an event you want to go to. It could be one day or multiple days. It could be as big as a wedding or as small as a beach day. The idea is to think about how you want to to look and feel that day. Think specifically about what you want to wear – and how you want to look and feel in it. Visualization is a simple technique that you can use to create a strong mental image of what you really want.
FINAL THOUGHTS…. Think about the end of the day and tomorrow. You finished your on program day. You are laying in bed a little hungry but not starving. You immediately feel lighter and healthier. You can tell in your body you have done the right thing – it doesn’t even matter what the scale says you know you are lighter. You followed your program and had a great day. You wake up the next morning and you feel even better. When you wake up after having an amazing day you can literally feel how light your body feels. And instead of dreading getting dressed you are excited about it. Happy and feeling good – that is always how you want to end and begin your amazing days.
The words you tell yourself everyday
will either Lift you Up
or they will Tear you Down
~Love to Live Healthy with Josephine Fitzpatrick
PREPARE FOR THE HOLDIAYS
Whether you are celebrating Passover – Easter or both! – you want to incorporate your Cheat day into your celebrations. Here are some helpful tips:
CHEATING MORE THAN ONE DAY: Split your Cheat day and do Cheat Meals. Instead of having Saturday as your Cheat Day – do Friday night and Saturday night – back on program Sunday. Or you can do Saturday night and Sunday night back on program Monday. Any two nights you want to do cheat meals instead of a whole day. You want to have cheat meal dessert and drinks (optional). Remember when you split your cheat day it’s one less day of the week you have to lose weight.
CHEATING ONE DAY: If you know you are cheating only one day you always have the option to keep your Cheat Day to one day. One cheat day a week will always give you the best results. But only do this if you are certain that you are not going to be tempted at other holiday celebrations.
VACATION: If you are going on vacation – do not cheat before you go. Stay on program and pick one cheat each day to enjoy while on vacation. Any meal – dessert or drinks. You choose each day one thing that you want to indulge and enjoy. This will help you maintain the week. If you want to lose while on vacation then you must stick to your One Cheat day a week and stay on program on Vacation. Sounds hard? It’s not as hard as you think
EXAMPLE:
If you want more than this then you should be prepared to maintain or possibly gain. Remember your actions = results.
PASSOVER CHOICES:
INCORPORATE PASSOVER CHOICES IN YOUR DAY
BREAKFAST & LUNCH CHOICES YOU CAN INCORPORATE PASSOVER WEEK:
• MATZAH-2 Matzah with 1tbsp of peanut, almondor SunButter, or 1/2avocado
• MATZAH AND FRUIT: 1 Matzah with 1 tsp of pb or sunbather with 1 piece of fruit
• MATZAH AND EGGS- one Matzah with 3-4 egg whites and 1 cup of veggies
• ANY Kosher Meat no sauce no marinate no butter
• Light tuna or chicken salad or egg white salad with 1 matzah
• Chubby Potato: 1 large white potato or sweet potato with 1 cup of veggies on top and 1/4 cup of cheese and bake 🙂
• 1/2 cup park skim Cottage cheese with 1 cup of fruit
• Popcorn
• 15-20 Any nuts
• Think Thin Bar
• Matzoh ball soup without the Matzoh ball
• 2 slices of low fat cheese or 1 light part skim cheese stick with 1 Matzah
• non fat greek yogurt with 1/2 cup of berries
• 1 cup of any berries with 2 tbsp of cool whip
INNOVATION FOOD AND PASSOVER:
1) IF YOU are NOT STRICT and ALLOW FLOUR FROM OUR VEGETABLE PROTEIN you can have anything in the store
2) STRICT – NO WHEAT OR ANY KIND OF FLOUR
— All our Gluten Free Muffins, GF Cookies and GF Bagels
— Our Entire Ketovation line contains no wheat or flour
Cauliflower Pizza
Turkey Taco
Chicken Salad
Tuna Salad
Sweet potato fries
Tomato Soup
Broccoli cheddar soup
Bisque Soup
Pudding
Rice Sticks and Hockey Puck Rounds
Chocolate mousse cake, & Cheese Cake & Gummy Bites
All Innovation nuts regular, chocolate and mixed
Popcorn
Licorice
Detox
The Staff of Innovation wishes everyone a healthy happy Holiday
~Love to Live Healthy with Josephine Fitzpatrick
|
|
WELCOME BACK! Whether you are doing Innovation or Ketovation it’s time to give it 100% ————————————– IN ADDITION TO OUR CURRENT FOOD HERE ARE SOME NEW INNOVATION/KETOVATION FOODS IN STORE TODAY **ALL KETOVATION MEALS AND SNACKS ARE GLUTEN FREE KETOVATION FOODS *EGG & BACON MUFFINS *EGG BACON & SPINACH MUFFINS *EGGS AND CHICKEN *MUSHROOM RICOTTA STUFFED CHICKEN BREAST *ROASTED TURKEY WITH Swiss cheese AVOCADO SMASH CUP *PHILLY CHEESE STEAK IN STUFFED PEPPER *CHEESE CRUSTED CHICKEN NUGGETS WITH GREEN BEAN FRIES *SEASONED SALMON AND ASPARAGUS *SHRIMP SCAMPI AND ASPARAGUS *PULLED PORK AND TOMATO SALAD *TOMATO SMASH BURGER *CAJUN MUSHROOM BURGER WITH PEPPERJACK OVER BED LETTUCE *CHEESE INFUSED CHICKEN BURGER *TURKEY MEATLAOF WITH STEAMED BROCCOLI *MUFFINS (DOUBLE CHOCOLATE CHIP- FUNFETTI-BLUEBERRY-CINNAMON-PB CHOCOLATE CHIP) *COOKIES – DOUBLE CHOCOLATE CHIP, CHOCOLATE CHIP, LEMON POPPY EVERYTHING BAGELS BARS CHOCOLATE CRISP CHOCOLATE BARS *GUMMY BEARS *GUMMY FISH PLANT BASED VEGAN *SAUSAGE AND PEPPER HERO *EGG CHEESE AND SAUSAGE PIE *MARSHMALLOW BROWNIE DELIVERY THIS WEEK WILL BE TOMORROW THURSDAY 9/9/21 |
STARTING IN SEPTEMBER IN STUDIO PROGRAMS FALL SESSIONS START WEEKEND OF SEPTEMBER 17 / 18. FRIDAY AND SATURDAY SESSIONS AVAILABLE [dt_sc_hr_invisible] You can choose to do any of the following programs:
[dt_sc_hr_invisible] Unfortunately at this time we can only take a limited amount of In-Studio Clients to meet with Josephine. All In-Studio Clients meeting with Josephine Must Show Proof of Vaccination. If you want to be an in-studio client please make sure you sign up with Susan or Jeff at the front desk in order to secure your appointment. Innovationjeff1@gmail.com. or call the store 516 802-5055 [dt_sc_hr_invisible] 12 Sessions: $699 Includes: 12 In-Studio Session 24/7 Text Support Personalized Menu Must be completed within 6 months [dt_sc_hr_invisible] 6 Sessions: $499 Includes: 6 In-Studio Session 24/7 Text support Personalized Menu Must be completed within 3 months [dt_sc_hr_invisible] ONLINE PROGRAM ONLINE: If you can’t come in you can join the Online Program – Includes personalized menu, and 24/7 support with Josephine. Sign up online: innovationweightloss.com or through Jeff innovationjeff1@gmail.com or call store for more information 516 802-5055
[dt_sc_hr_invisible] ON YOUR OWN ON YOUR OWN: You do not have to be a client to shop in our store or to do our programs. You can do any of our programs on your own. Just head over to the website: Innovationweightloss.com and purchase and download any of our menus that fit your lifestyle. (Our Ketovation Program will be uploaded September 7th.) Come in to our Woodbury Location and shop or shop right online. **These are general menus and are not personalized and do not come with the 24/7 support
|
~Love to Live Healthy with Josephine Fitzpatrick |
We are now on UBER EATS 7 days a week for your convenience