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Tag: clean eating

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

Imagine,Learning,Mindfulness,Sketch,School
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MIND GAMES TO MOTIVATION

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

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EASTER & PASSOVER – WHEN AM I CHEATING?

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:

  • Egg whites for Breakfast
  • Grilled chicken salad for lunch
  • veggies and hummus at the pool or beach
  • Fish and veggies for dinner
  • choose your dessert whether it’s a drink or fruit

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

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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

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BELIEVE IN YOURSELF

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

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

INNOVATIONFOODORDERS@GMAIL.COM

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IN STUDIO APPOINTMENTS

STARTING IN SEPTEMBER

IN STUDIO PROGRAMS

FALL SESSIONS START WEEKEND OF

SEPTEMBER 17 / 18. 

 FRIDAY AND SATURDAY SESSIONS AVAILABLE

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You can choose to do any of the following programs:

  • Our Signature Innovation Program– Low Calorie, Low Carb, Low Fat, High Protein Diet
  • NEW Ketovation Program – Medium Calorie, Very Low Carb, High Healthy Fat, Medium Protein Cycled with the Innovation Low Calorie Low Carb, Low Fat, High Protein Diet
  • Fasting – Is optional and can be incorporated into any of the above Programs

 

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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

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12 Sessions: $699 

Includes: 12 In-Studio Session 

24/7 Text Support

Personalized Menu 

Must be completed within 6 months

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6 Sessions: $499

Includes: 6 In-Studio Session

24/7 Text support

Personalized Menu

Must be completed within 3 months

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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

 

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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
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COMING IN SEPTEMBER – KETOVATION

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

 

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

 

WHAT IS KETOVATION

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

 

WHAT’S THE DIFFERENCE BETWEEN KETO AND KETOVATION:

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

 

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

 

 

HOW DOES IT WORK

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

 

 

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

 

 

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

YES!

You can still have your cheat day

  

BENEFITS OF THE KETOVATION PROGRAM

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

 

 

STARTING IN SEPTEMBER:

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

 

 

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

 

 

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

 

 

At Innovation – It’s all about YOU.

We are always working hard to keep you healthy

while giving you the Best Results

~Love to Live Healthy with Josephine Fitzpatrick

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JULY REVIEW

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

 

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

 

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

 

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

 

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

 

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

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

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

 

DO WHAT IS RIGHT NOT WHAT IS EASY

~Love to Live Healthy with Josephine Fitzpatrick

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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