BEING INCREDIBLE CAN BE UNCOMFORTABLE
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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
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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 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]
Check out our Love to Live Healthy YouTube Channel for more information
[dt_sc_hr_invisible_small]NOW YOU CAN PURCHASE AND DOWNLOAD AN INNOVATION WEIGHT LOSS MENU RIGHT FROM OUR WEBSITE WWW.INNOVATIONWEIGHTLOSS.COM
[dt_sc_hr_invisible_small]FOR A DESCRIPTION OR TO PURCHASE A WEIGHT LOSS MENU CLICK ON ONE BELOW THAT FITS YOUR LIFESTYLE.[dt_sc_hr_invisible_small]
FEMALE WEIGHT LOSS MENU – Lose 10-50lbs
MALE WEIGHT LOSS MENU – LOSE 10-75 LBS.
FEMALE – PLANT BASED VEGAN WEIGHT LOSS MENU
PLANT BASED VEGAN WEIGHT LOSS MENU – MALE
GLUTEN FREE/DAIRY FREE WEIGHT LOSS MENU
GLUTE FREE / DAIRY FREE WEIGHT LOSS MENU
NO NUTS – WEIGHT LOSS MENU FOR MEN
~Love to Live Healthy With Josephine Fitzpatrick
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It’s so hard to believe Thanksgiving is almost here. This can be a very stressful and very social time where healthy eating and staying on track can take a backseat. Kids are off from school, students coming home from college, some are going on vacations, and of course the beginning of shopping and planning for the holiday season. These next few weeks can go two different ways as the days go by in the blink of an eye and then all of a sudden the New Year is here. You can stay healthy and in control, or you can let it all go and have to start all over in January. You have choices, and we will help you stick to the right choice that works for you.
OPTIONS for Thanksgiving Week:
If you keep it to one cheat day you will get the very best results— however, you have to be realistic in what works for you this coming weekend. If you need to split your cheat days and maintain the week that is totally fine. Whether you decide one cheat day or spitting the cheat day the most important thing is you have a plan and stick to what you decide. TIP: We all want to be perfect and be sharks, but we also know what we are capable of and if it’s a turtle weekend and you need to split the days then that is the plan you should follow.
ONLY ONE CHEAT DAY: (CHOOSE ONE)
SPLIT THE CHEAT DAY
Choosing the option is easy – Sticking to it is what is truly important. Don’t make this weekend a four day eating marathon. Because I promise you every year there are clients who lose it and go down hill with no breaks and it’s 4 days- 10lbs later. It’s not the turkey or thanksgiving — it’s the starting Wednesday night and not stopping until Sunday. It’s a very social and indulging weekend — you want to enjoy stay in control and feel good throughout. Stay mindful – have your plan and stick to it.
MONDAY MORNING COMES FAST!
Think about how you want to feel Friday, Saturday and Sunday? Most important how do you want to feel Monday morning?
THERE WILL BE TWO SCENARIOS COME MONDAY MORNING:
Think about which one of the above you want for Monday Morning. Everything you do is a choice you will make — and our choices have consequences. Remember you are free to make whatever choice you want but you are not free from the consequences of that choice. If you do the right things and make the right choices — yes there will be moments that it will feel difficult through the weekend but I promise you will be so happy Monday morning with the results.
THE CHOICES YOU MAKE TODAY
WILL DETERMINE YOUR DIRECTION TOMORROW
~Love to Live Healthy with Josephine Fitzpatrick
Today at Sundown begins Yom Kippur the holiest day of the year — for those who observe it’s the day on which we are closest to G-d and to the quintessence of our own souls. It is the day of Atonement — be forgiven and cleansed from all your sins before G-d.
For nearly twenty-six hours — from several minutes before sunset tonight to after nightfall tomorrow — we “afflict our souls”: we abstain from food and drink, and head to temple and our time is spent in prayer to G-d. It’s truly a beautiful holiday.
For those of you who fast, it’s a great time to give your weight loss a boost as well. Your last meal today should be a nice balance of protein and healthy carbohydrates and this combination will sustain you throughout the fast. Some great choices would be:
Water, water, water throughout the day today. You should never wait until you are thirsty to drink water. Once you are thirsty you are already dehydrated and when you are dehydrated you will feel hunger. You should drink water all day when you are NOT thirsty to avoid dehydration.
Let’s Talk Breaking the Fast: If you don’t cheat after the fast you will actually use the fast to your benefit. It will be a great addition to your weight loss. After the fast you should start with a small on program snack and a bottle of water. Then follow it by an on program meal. Some examples: Skagel or ezekiel bread with lox and light cream cheese; Light Tuna or Chicken salad with ak mak, wasa or Innovation flax crackers; vegetables and hummus; roasted chicken or fish with vegetable side. If you really want to stay on program it’s very doable. There will be a lot of temptation at the table so the results are all going to be about what you want when you step on the scale Saturday not what you want tomorrow.
PLAN AHEAD: If you planned on cheating tomorrow then I am going to assume you saved your cheat day from this past weekend for tomorrow. But if you didn’t save it and you decided you want to cheat tomorrow then I would simply skip this coming weekend cheat day. It’s one or the other. You can’t have 3 cheat days in one week and lose weight. Make the choice and stick to it.
Very Important – don’t cheat tomorrow and say you are going to skip this weekend cheat day and then you don’t skip it. Because we all know where that will have you end up – yikes 🙁
Final thoughts: You should only be breaking the fast if you actually fasted. If you are not fasting because of medicine, not religious, you just can’t do it- or don’t want to do it… then you should be sticking 110% on program, and eating clean on program food.
Whether you are having a cheat day or deciding to stay clean on program – plan it and follow through. I think especially on such a holy holiday it’s really important to stick to whatever you plan. You don’t want to end the holiday and start the New Year beating yourself up because of the decisions you made and how they made you feel. If you are cheating then enjoy it and if you are staying on program enjoy it.
Don’t always base your decisions on what is in front of you. Think about and base your decisions on how you will feel at the end of the night – how you will feel tomorrow getting dressed and how you will feel when you step on the scale this weekend.
Whatever you decide— have your plan and stick to it. Because the most important thing is owning it, — accepting it and enjoying every second on it.
Atone for the sins of the past year and learn from those sins
so that you can be a better person for the year ahead.
Innovation Weight Loss wishes you all a healthy, peaceful and fulfilling year.
G’mar Hatimah Torah
~Love to Live Healthy with Josephine Fitzpatrick
We are now on UBER EATS 7 days a week for your convenience