HAPPY TUESDAY! Yes, it’s back to life and back to reality. I hope you all enjoyed your long weekend. I have to say I was very very impressed with the amount of clients this year that stuck to the PROGRAM and the one Cheat Day and followed the other 6 days 100%. Even with the long weekend they set their mind to it and did it! I love love love it because I know how much better you will feel today when you wake up and get back to real life. It doesn’t mean you enjoyed any less, in fact for many of you I think you enjoyed more. You were thrilled with your numbers and nothing was going to get in the way of that. I am super proud of you all.

For those of you who have not done the right thing for yourself this past weekend…For whatever excuse you have told yourself that – “I got sucked in :(” – “I thought I had control but I drank too much and it was too late ;(” – “One chip ended in a two day binge ;(” or if you just weren’t great and just feel horrible…If you see yourself in one of the previous descriptions I want you to think about something. I want to think about all the places you were this past weekend and all the people you saw. Think about how you treated your weekend with food and alcohol. Be honest with yourself because at the end of the day –  this is really between YOU and YOU. Did you do the right thing? Could you have done better?

TAKE A MOMENT AND REFLECT: I want you to think about all the people that you have come across this past weekend at the parties, clubs and BBQ’s that you attended. Whether you were in the Hamptons, the shore, or Fire Island. Did you see a person or people walk into the party, and you saw how good they looked and felt. They are the people that everyone automatically looks at when they walk through the door. They are the people who everything looks good on them regardless of what they wear. It could be a stranger, friends, family member. They are the ones that have confidence just flowing from them as they walk in. They are the people who you look at and think WOW they really have it all together! You know the person I am talking about. When you see them – what is the first thought that comes to your mind – YOU WANT THAT! And you should want that! Why wouldn’t you want that! Why wouldn’t you want to look and feel amazing in your skin and clothes and feel so good that it radiates when you walk in room. When we see someone so healthy, fit, in shape and full of confidence you have to ask yourself – what is more attractive than that? They are the people everyone want to be around. And it’s not only because they are thin —— it’s because they are happy and they feel good and it’s contagious to whoever is in their presence. They are like magnets that you want to look at and be near. They radiate health, happiness, success – all the things we all strive for everyday. When you think – THAT IS WHAT I WANT TO LOOK AND FEEL LIKE and that is how I want to act and that is how I want people to look at me — Then you have to understand just how possible that is.

I will tell you first hand it’s possible – because what you don’t know about that person or people – is they have their struggles and they have their weaknesses just like you do. You just don’t see it. And you don’t see them because they fight everyday to get past them. Just like everyone else, some days are easier then others. But they don’t let their food control who they are and what they want. They don’t let their stress make them eat into a frenzy. They are disciplined and strict with their one day off and six days on. It’s not that they don’t want the indulgences any less than you do, but they love to look good want to feel good more. Because they know that when they eat clean and stay on program it keeps them in control and that’s how they love to live. The way they feel and look is more important to them then any food or alcohol can temp them. They fight on their weaker days and they make it a priority to stay on program even when the path is bumpy. Even when they have hungrier days they reach out and we figure out how to get around it or what their best options are to get through it. They know and have learned these weaker days are temporary and everyone has them. They have their struggles in life but they make sure no matter what comes at them their priority is their health and the way the feel.  Because they know and have learned when they feel great they can fight anything else that comes their way. And when you look at them wishing you had that strength to get to where they are  – I am telling you that you do. I know better than anyone they were once you. But they fought, and learned, and kept fighting to get what they wanted and to feel how incredible they do today and everyday. Yes, you do have that strength – you just have to want it as much as they do and you have to want it all the time. You have to get past the tough days and understand they will always be there. We will always have long weekends and parties and stress. It’s all part of life. But you just need to stick to what you know at the end of the day gives you strength and happiness which is eating clean and feeling good in your own skin. When you learn that feeling healthy, thin and fit makes you happy and that happiness helps everything else in your life, that is when you will make it a priority everyday.

What it all comes down to at the end of the day is – It’s always a choice – YOUR CHOICE – Do you want it or do you want to talk about it. Do you want to sit and think about it or are you willing to work hard at it everyday. Every possibility is out there for you. No one can make you be overweight and no one can make you be successful – you have to want it, work for it and fight it. Don’t make excuses – you are no different than anyone else. If you are willing to fight for what you want and put the work in everyday then you can have it too. First decide what you want in life, what makes you happy –  and then go after it. You need to want it and work for it everyday. It will never just happen if you are not working for it consistently. So if you want it, plan it and make sure you are ready to put the work in 110%. Successful people don’t work at things when they feel like it or when it’s convenient for them – They work all the time – 24/7 that’s why they are successful. While you are sleeping they are working out. While you are watching TV – they are preparing their meals for the next week. Success is about putting in 110% and getting 110% out of it.   If it sounds like a lot then you don’t want it enough. If it’s something you really want eventually it won’t even feel like work. It will be a part of your happy life. Start now – life is short make sure every minute of your day counts toward something that is important to you and your future.

 

 

 

 

I know many of you think you have this under control. Just like all the other holidays – Thanksgiving, Christmas, and New Years…you get my picture? But this holiday is not one you want to play around with. Because what follows Memorial Day weekend?… SUMMER! This is not a holiday that if you go off for 5 days you will have time to reverse the damage. NOPE! This is a holiday that when it’s over – it’s really just beginning. The very last thing you want to do is throw away everything you have worked so hard for. And we all know it doesn’t take much to do that. Listen, I would love to tell you that you can go and enjoy your weekend and not worry about your plan – go ahead and eat whatever you want, life is short. But you can’t because you will not only gain the weight back that you lost but you will be miserable come Tuesday morning. Not only will you be miserable, I can guarantee if I asked you to tell me what was so amazing that you ate you wouldn’t be able to tell me. Because truthfully, if anything is amazing that you “NEED OR WANT” then you will have it on your Cheat Day.

Having fun, celebrating and doing all the things you want to do this weekend can be done without over eating. You need to have a plan and stick to it. Because if you don’t and you try and wing it I can promise you that Tuesday morning will come around and you will be miserable looking for some quick fix (that doesn’t exist) to make it all better. Instead, let’s try to do the right thing that will work for you the whole weekend.

DRINKING: If you are drinking – and it’s not water 🙂  – you save your snacks for the alcohol. If you know that you lose control after two then only sip one through the night or have two far apart with lots of water in between. Losing control with the alcohol is not good for you, your weight loss or the people that are trying to enjoy the party around you. If you want to be the talk of the party then make sure the only thing they are talking about how great you looked.

ONE CHEAT DAY: If you want to continue to lose this weekend and treat it like any other weekend then you will have ONE CHEAT DAY and you will be very mindful through the other days. You will go and have fun and enjoy and do all the right things like it’s any other day that you are celebrating with family and friends that you love. But you will not eat like it’s a cheat except for one day over the weekend. It is very doable and you will continue to lose if you follow this.

Do you want to maintain through the holiday weekend? Maintain can be tricky because you need to know your boundaries. You choose to eat clean all day and only go off for dinner and dessert or dinner and drinks or just drinks. Remember, just because it’s a cheat doesn’t mean you can’t order a beautiful clean fish and steamed vegetables and just enjoy your wine or ice cream. Cheats don’t have to be all out cheats, they are supposed to be special.  Make sure you are cheating on things you love and miss. Never cheat just to cheat. If you follow this and do it Friday, Saturday, and Sunday – or Saturday, Sunday and Monday then you will maintain and when Tuesday morning comes you will feel like you stayed in control and you are not starting over but just continuing on to your weight loss week.

GAIN? Do you want to gain through the holiday weekend? This sounds so simple right! But what is really disturbing is that it’s even easier than it sounds.  You can’t have a Cheat Day and then cheat meals. You can’t do cheating throughout each day with no plan. Trust me, you will forget and think that you weren’t that bad – when in fact you were really bad. While every one of us is different and what we can tolerate is different, when it comes to weight gain I can promise you that if you are overdoing it every day and lose control you will gain weight and it may be more than you can imagine.

 

 

Monday! Yay! Hope everyone had an amazing Mothers Day! We had some super super weight loss numbers this week both locally and online from all over the world. Yes everyone seems to be doing the right thing, in the right direction and living the Innovation way. It’s always a lot easier when you know what works for you and then of course you do it. When staying on program – eating clean – eating less and having only one Cheat Day a week gives you the results you want then you do it. You make it happen and you work hard until it happens. Then before you know it, you start to experience week after week of weight loss. Week after week of feeling better, looking better, feeling happy, healthy and lighter – and in control. Everyone starts telling you and it feels great. You are in control of what you want and more importantly in control of your happiness. All the things you work so hard for come together and make it all worth it. Let’s face it – it is the results that make us motivated to do it again week after week. But not just the results on the scale. The results of feeling it, seeing it and hearing it. It makes it all worth walking away when we know it’s the right thing.

I love the happy texts and happy faces in the studio when clients do the right thing. Seeing the numbers go down every week makes everything you work so hard for so worth it. It’s not always easy – but sometimes our circumstances can make it easier than other times. For example, it’s always easier when it’s sunny than when it’s raining. It’s easier when we are heading into vacation than coming out of one, and it’s always easier before summer than in the middle of it. What it all comes down to is when we really want something we make it happen. When it means a lot to us – we do what we have to and stay on program, we follow our menu and we make sure nothing gets in our way. The key is to always make it the most important thing for you. If you know it’s what makes you happy then it should be first on your list. I can’t say it enough that while it may seem selfish to make your weight a priority, you have to reverse it and think how selfish it is to make those around you unhappy because you are not doing the right thing to make yourself happy. It’s a snowball affect. When you are making it the most important thing to you then you are happy and when you are happy you can make everyone around you happy too. Our choices don’t only reflect what we want and what we do to ourself but also those around us that love us.

If you have been amazing and on program think about your happiness. Has it changed you in a positive way? Do you not only feel better, do you act better to those you love? Even to strangers! Because when we are happy and feel good we walk around with a smile. We give out compliments and we want our happiness to be contagious to others around us. Think about it – do those around you seem happier? If they are happy it’s because you are happy. When you do the right things for your body and mind it makes you happy – and when you are happy you can truly enjoy others’ happiness. From little things to big things, you can enjoy and truly be happy for what is going on around you when you are truly happy with yourself.

If you haven’t been doing the right things you need to stop and think if it’s been affecting you mentally as well as physically. Are you grumpy, unhappy and short tempered because you don’t feel good? Does everything hurt from the time you wake up until you go to bed?  Are you living on tums and advil from over eating? Are you moving slower and feeling sad? If this is you and you don’t want it to be you, then only you can change it. I can be here for you and give you all the tools but you still have to do it. So take one moment today and think about where you are right now. Get a pen and paper and write down how you want to feel and what you need to do to change where you are. If summer is motivating for you then write down how you want to feel when summer arrives. Think about the clothes you want to wear and how you want to feel in them and write it down to remind yourself everyday of how important it is. Compare your feelings right now to how you wish you felt. Remind yourself of how you are the only person who can make it happen and think about all the successful people around you and learn from them that it really is possible to look and feel amazing everyday. And all it takes to feel that great every day is staying on your program all week. Follow your menu and it will take you to where you want to be. And remember, the only thing that is standing in your way is the temptation and the mindless eating. Whether it’s from boredom or stress of the family, work, business, life. Unfortunately those stresses will always come and go. It’s part of life and if we are lucky they will never be life threatening. Don’t make them life threatening with the foods you feed yourself to make you feel better. Because it’s always going to be the same food you grab over and over and still to this day doesn’t make you feel better or make the stress go away. It only makes it worse. In order to change your happiness you need to change your habits.

 

 

 

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

211 E 43rd Street Manhattan, NY 10019

You know what the best thing is about the Innovation program? You can literally go back on and follow your menu and within a couple of days you already feel lighter and healthier. You instantly get that self control back and you know that if you stay on, then in just a couple of weeks you will lose weight and feel great again. Sometimes the problem isn’t how to lose the weight but it’s how to stop falling into the temptations of life around you and gain the weight.

You have insecurities and doubts on your heels at all times just ready to take you down and wipe away any success that you have worked hard for. The temptations and excuses are always there so that anytime they can sway you from doing good to bad. Your doubts and anxiety are there because life is hard and it’s just so much easier to give in then to work hard everyday and do the right thing. But you always have to remind yourself – is that what you want? Yes, it’s easy to give in – but only after you give in and you find yourself in the place of uncomfortable misery of being bloated, thick and over weight is when you realize it’s not easy anymore. In fact, now you made it harder than it was before. You see, the truth is when we are hungry we want to believe that eating more will make it better. But it does’t. It will just make you look for the next thing and the next thing. You think that you will just go off and then go right back on. But reality is there is no “off” and “on” there is only “six” and “one”. Six is to stay on program and be the best you can be. Stay mindful, make the right choices, lose weight and when temptation hits and the little devil on your shoulder tells you to do the wrong thing that is when you have to be the strongest – you need to be a SHARK. It’s at that time that you have to remind yourself that it’s not the food that you want. What you want is to fit in your bathing suit this summer and go to the beach without feeling like you wish you were someone else.

LIFE IS EASIER ON PROGRAM: Everyone has social lives and everyone goes out all weekend. Kids, family, friends, holidays. Everyone can come up with at least 3 different days on the weekend to Cheat. But not everyone does. The clients who are successful keep it to one day. No matter what – it’s one day off. There is no difference from you and all the clients that have had so much success. They are just like you – yet they do it. It’s that important to them. When temptation came they fought hard and got passed it.  They Cheat one day a week and do not find reasons why they deserve more. They don’t give in. They know what is important to them and it’s not the food on the table. They know eating off program is not the answer to their happiness. That doesn’t mean it’s not hard. Life is hard and success is harder. But they fight for what they want and they stick to it and stay on the healthy path. They know that if they see something they really want they will save it for their Cheat Day. They don’t think maybe – should I Cheat? They just don’t Cheat. It’s six days on program and one day off. Because they know and have learned that when they live like this and stick to it is when the cravings go away, the struggle is gone and the Innovation program has become their healthy way of life that they love to live.

We made it through another Holiday and now our focus should be strictly on Memorial Day and the start of Summer. We have 6 WEEKS until Memorial Day and approximately 10 WEEKS until the FIRST DAY OF SUMMER. Summer shorts, bathing suits, dresses and wearing them to the beaches, BBQ and vacations. 10 Weeks is a long time and a lot can be done. But just like any other time of the year, you have to focus and decide what you want and what you will do to get there.

NO MORE HIDING: There is one thing about summer – regardless of how much weight you gained, you are not hiding under clothes anymore. Summer makes you put out there what you have done. Good or bad it’s for all to see. This is the time – right now – to make a difference.

LONG TERM: One of the things I notice so many people do is they think long term. Which is great when you are planning your savings account but not for your weight loss. It’s too overwhelming. You think – “I can’t eat like this forever” or “It will take me so long to lose the weight”. Instead you should be thinking short term and follow your menu and lose the weight. Don’t think about long term because as you lose the weight your thoughts and body change. You physically need less and will want less but right now every day is a struggle. Your body is used to doing what it wants and now you are training it to do what you say. Just take it day by day and you will see the changes and that will make you motivated to keep going. We can all do the right things to make sure we end up in the place we want. But in order to do it you have to be willing to put your words into actions. It’s easy to say it – now you have to prove it and you have 6-10 weeks to do it.

 

You know how I love to break down the numbers because sometimes when you see what each week can get you it makes it real. What happens in our crazy life is we are so busy that the days and weeks pass by so quickly we don’t spend them as wisely as we should. It’s all about multi-tasking. While you are working at home or the office; while you are planning parties, or events; while you are taking the kids to school, sports, and end of the year celebrations; and while you are planning your next trip. Whatever you are spending your time on in the next 10 weeks you should also be eating clean, eating healthy and losing weight. It’s that simple. You need to do it – you want to do it – so stop making excuses and make it happen. If you do – this is what you can accomplish in 10 weeks:

* This is so beyond doable.  Follow your menu with your meals and snacks and have your ONE cheat day a week and you will absolutely lose 1 lb a week resulting in 6 lbs by Memorial Day or 10 lbs by Summer! Consistency is key – if you want to get off that roller coaster ride then do it every week and it will add up.

 

*Still very doable.  Follow your menu of meals and snacks and simply cut out a snack when you don’t need it. The current menu that you have that you are following, either take it back one snack a day or one less snack every other day. It’s usually that snack that you know you don’t really need but have it anyway – get rid of it and it will change the numbers. Make sure everything else is 110% to menu consistently through the week!

 

*Challenging but doable. This requires your meals and one snack a day and no mistakes at any time. It requires you to follow and do the right things for the next 6 or 10 weeks without fail. You need to feel a little hungry everyday. Not starving but hungry. One Cheat Day a week and your other 6 days super super clean with no bites, sips or crumbs. You need to be mentally strong and on program and this has to be the most important thing to you at all times. If you treat the program like it’s a job that you want to be amazing at then you will see this kind of amazing loss every week.

 

 

I have received many emails and text messages today from those of you who thought or hoped they would do better than they have been doing. I want you all to think for a moment about where you are right now. Are you in a good place both mentally and physically? If you have been a Shark or even a Snail this week then continue on and continue to be amazing! If you have been struggling or frustrated with what the week has become for you – stop beating yourself up and finish out the week strong.

Many clients have celebrated the First Seder and found themselves falling prey to temptations around the table. Other clients are away and indulging in temptations that surround the beach, some are eating Easter bunnies before their time. What you have to do is just stop for a moment. Think about what you have done and where do you want to go AND ALWAYS STAY WITH THE POSITIVE THOUGHTS:

Whatever has happened between Sunday and yesterday can’t be changed. What can be changed is what you do from Today until this coming Sunday – MAKE A DIFFERENCE! Whether you are home or at the beach, go right back on program. Have your clean meals and snacks. Remember that right now, today, tomorrow and the next day are about being happy! Not about what you can and can’t eat. Do what is going to make you happy.

Don’t throw the rest of the week away because you have Easter on Sunday or because you are going out this weekend. It’s better to salvage the next couple of days and then have a Cheat Night. You will feel so much better if you are super clean Thursday, Friday, Saturday and Cheat on Sunday – if you are really good, clean and on program – you may even make this into a maintain week!

OF COURSE YOU FEEL HORRIBLE, YOU JUST CHEATED FOR MORE THAN ONE DAY – If you feel horrible, bloated and heavy the very worst thing you can do is prolong getting back on. Don’t do the – “I will go back Monday!” Do it right now. Yes, it will be hard because not only do you feel bloated, heavier and horrible but now you will feel hungry on top of it.  But I can promise you that if you get through the next couple of days on program – you will FEEL AMAZING BY SUNDAY! You may not be at your lowest numbers but you won’t feel like you do today. The longer you wait to go back on program – the harder it will be. Jump right back into your meals and snacks today and by the weekend you will be so happy you did.

Right now you can change your week from a Weight Gain to a Maintain. You may feel like you can’t, but I promise you if you go right back on 110% you will be amazed at how fast it comes off. It’s new weight and it will come right off if you go right back on program. You won’t lose weight but you will end the week where you started.

Stop focusing on the WHY DID I DO THIS AGAIN! This is all part of life. We have holidays and vacations and things that we want to celebrate and enjoy. You need to realize what is important – it’s not about you going off, it is about you going right back on. That’s the key here – the faster you go back the quicker you feel better. The faster you go back on – the faster the weight comes off. The longer you wait, the harder it is. Two or three days off doesn’t mean the whole week is gone. It just simply means you stopped, you enjoyed and now you pay the price and go back on 110%. And if you finish out the week amazing and enjoy a Cheat on the Weekend –  then you may even feel that sometimes the price is worth paying.

MAINTAIN:

 

If you want to have a Cheat Meal on any of the nights of Passover then you must stay clean all day and only go off at night. If you choose this option you will have a Maintenance Week. All other days must be clean and on program. You can only do this if you give up your Cheat Day and replace it with cheat meals for the week.

 

Remember, when you go off at night it doesn’t mean you have to eat everything in sight. In fact, a great way to enjoy is to take a large spoonful of everything you like. This way you get to taste everything but you won’t over do it. Sometimes a taste is all you need to feel satisfied and not stuffed.

 

*If you are going away on a trip during the holiday week it might be best to plan to maintain to limit your confusion and stress. Many of us start a vacation with the best intentions but when we get there we can’t stay in control. Eat clean all day then treat yourself to one off meal, dessert OR drinks. If you do this you should give up your one Cheat Day and have only cheat meals throughout the week when you need them. REMEMBER: It’s a meal, dessert or drinks each day. Not all three. Choose what works for you and stick to it. You can still enjoy everything about your trip and be able to come back and get back on track. You can even switch it up each day and choose which option to cheat with (drinks one day, meal the next, etc.).

 

If you decide you want to keep this Passover Holiday a Weight Loss week then you must stick to only one day cheat day. On the remaining day(s) that you celebrate Passover you can incorporate some of the suggestions below to keep you on track and stay true to your holiday traditions.

 

 

 

Shakshuka is a middle Eastern dish traditionally made with poached eggs in tomato sauce and spices. In this clean version, it features egg whites, onion, spinach and spices. Perfect breakfast option!

 

Ingredients:

•1 onion

•1 lb bag of spinach (fresh or frozen)

•1/2 tsp paprika

•1/2 tsp cinnamon

•1/2 tsp coriander

•2 tsp cumin

•Salt to taste

•1 tbsp oil

•Egg whites (depends on size of skillet)

 

1. Dice the onion.

2. Heat skillet and add onions and spices. Cook until onion is soft.

3. Add spinach and allow all to cook for 10 minutes, stirring occasionally.

4. Make spaces in the spinach to hold the egg whites so they don’t run all over. Cook on low-medium heat until eggs are cooked thoroughly.

5. Remove skillet from heat and serve. 4 egg white is 1 meal serving.

 

 

Bring together traditional root vegetables in this new way for an exciting and delicious festive dish.

 

Ingredients:

•2 red onions, diced

•2 cloves of garlic, chopped

•2 sweet potatoes, peeled and cubed

•1 lb carrots, cut into 1 inch pieces

•1 lb beets, peeled and cut into wedges

•1 lb celeriac, peeled and cubed

•Zest of 1 lemon

•Zest of 1 orange

•2 tbsp chopped fresh thyme

•2 tbsp chopped fresh savory

•1 tbsp chopped fresh tarragon

•Salt and pepper

•1/2 tsp ground coriander

•Cooking spray

 

1. Heat oven to 375 F and coat large casserole dish with cooking spray.

2. In a large skillet over medium-high heat, spray with cooking spray then add onions and garlic. Sauté until soft and starting to brown, about 10 minutes.

3. Transfer this mixture to a large bowl then add sweet potatoes, carrots, beets, celeriac, lemon zest, orange zest, thyme, savory and tarragon. Season with salt and pepper and toss. Spoon into casserole dish.

4. Bake for 1 hour, or until vegetables are tender. 1/2 cup serving is one side.

 

Please note our upcoming schedule:

The Innovation Store and Studio will close at 5pm on Monday April 10th instead of 6pm.

The Innovation Store and Studio will be closed April 11th through the 16th for the Passover and Easter Holidays.

We will re-open on Monday April 17th with normal hours.

Please make sure to place your food orders!

Email all orders to Nora InnovationNora@gmail.com or visit our webstore at https://innovationweightlossandfitness.com/product-category/healthy-food/

*For all of our Manhattan delivery clients, please send in your order by the end of the day today if you would like to receive an order with our hand delivery service this Wednesday April 5th. This will be our last delivery day before closing for the holidays.

If you would like to place an order to pick up or ship on Monday April 10th make sure your order is submitted by Saturday April 8th – but the sooner the better!

We wish you all a Happy Passover and Happy Easter!

The Staff at Innovation

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

211 E 43rd Street Manhattan, NY 10019

HOLIDAYS…. As we head into another Monday we look ahead and see Passover / Easter and Spring Break approaching fast. It’s only 2 weeks away and will be here before you know it. Whatever you do this is not the time to “WAIT” until after the Holiday/Break to get back on program. In two weeks you could lose 5lbs instead of gaining 10lbs. In two weeks you can feel a little lighter and healthier then you do today. What you have to do is just get right back on program or continue on your path… because when the Holiday and Break arrive you don’t want to feel bloated and heavy. You want to go into the Holidays feeling like you can enjoy without guilt. You can enjoy without worrying about adding pounds onto the extra weight you put on the last two weeks. Just don’t fall into the feelings of “I will just go back on program after the holiday” – wrong attitude! The right attitude – You should always be following. Even if you are busy and you are preparing and you know you will be cooking and baking more – you have to remember your first thought in the morning is to follow your program and you do it the very best you can each day. Always remember 80-20 is better than 50-50. And 4 great days with 2 not so great days and 1 cheat day is better than 7 straight “off” days or 7 straight “cheat days”. So even in your busiest time, with holidays, kids, and preparing – you always try to do your best everyday. While some weeks will be amazing and perfect others will be “okay” and that’s always better than “horrible.”

SCALE – IS THIS YOU? BE AWARE – of what you are doing and how it’s affecting you. Sometimes I see that clients go on the scale and they are amazed that it either went up or they didn’t lose. They will tell me that they had a hard challenging week and it was tough to stay on course or they know they had “off” days but they did the best they could. But then they step on the scale on “weigh in” day and they are disappointed that it didn’t go down. Like how the scale is going to reflect the stress and pressure you had on you the past week but it wouldn’t count in your weight because it feels bad for you. Just so we are all clear – the scale is not magic and doesn’t have feelings. It doesn’t care whether you had the most stressful challenging week – it doesn’t give you points for being a little good or better than you could have been. If you eat too much it’s gonna show in your numbers. The scale doesn’t have a brain and it’s not going to deduct numbers because your boss was mean or your kids were driving you nuts or because you wanted to eat dinner with your husband/wife or hang out with your friends. No it’s not going to be less because you wanted it to be or because you didn’t do as terrible as you could have. The scale is going to reflect exactly how you treated yourself that week. If you were 100% on program then it will go down, and if you were not great it’s probably going to stay the same as the week before, and if you over did it – it’s going to be higher. The only time the scale shows a temporary increase that is not real is on two occasions – after a weight workout because your muscles are swollen and you have not released the lactic acid (this usually disappears within 2-3 days after the workout) OR after a Cheat day when your body is processing all the new food but in return working harder than it did the day before your Cheat Day. BOTH of these will only work in your favor and go down lower than before if you are back on program after the Cheat Day and if you do not eat more because you exercised. Keep the process simple. If you are on 110% you will lose – if you are having some good and bad days you will maintain (which is always better than a gain), and if you are cheating all the time it will go up. You know what you are doing and how well you are doing it – the choice is always yours.

Sometimes it’s really hard to stay focused all the time. That’s why we have Sharks and Snails and while you may be one or the other you can always be both – just don’t be a Slug!

Sharks – My Sharks are on all the time and always see results and usually make everything look effortless. While I can assure you most of them suffer and text me as much as the next person, the bottom line is they are always on. They love and embrace the six days on and one day off and they love and embrace how they feel and look. Food is fuel and Cheat Day is exciting. That’s who they are and they love being sharks.

Snails – Then I have my snails and they are usually on they move a little slower. Whether it’s because of social life or just because they are happy moving along slowly – they are happy and always in the right direction. It just takes them little longer to get there. They are always happy with their process. They own it if they were “off” and celebrate when they are “on.”  They live with the six days on and one day off but sometimes their six days tend to be a little more of healthy or a little extra. While every snail is different the most important thing is they are happy and embrace being a snail. They love the consistency of who they are and how they live.

Sharks/Snails – some of you are very good at being both. You are Sharks some days (most of the time when you have to be, like right before a vacation), and other days you are snails and you are fine with always being on and incorporating a little extra motivation and determination when you need it while living and moving at a snails pace when it suits you.

SLUGS – The one thing you don’t want to be is a SLUG! A slug doesn’t move it just sits there stuck getting bigger and bigger. The process of growing may be slow or fast but either way it’s happening. The slug wants to move – it even sees where it wants to go but it just doesn’t have the motivation or determination to get there. Compared to a slug the snail is a marathon runner! Why would you be a slug? Because it’s easy to be a slug. It’s easy to get stuck and just keep sitting, and talking about what you want and thinking about what you want but when it comes to putting it into motion it’s just too much effort. It’s always going to be easier to do nothing but it’s never rewarding. It will always be easier to talk about how much you want it without putting the effort and work in to get there. Once you are a slug it’s not so easy to get out of it. It takes a lot of effort to get things moving and get re-motivated. It’s so much easier to sit and watch TV and eat treats then it is to plan, prepare and do the right things for your body and mind. Simply put, it’s easy to eat and it’s hard not too. It’s easy to sit and it’s harder to keep moving.

If you are a Shark or a Snail be happy and own it, and if you are a Slug or turning into one – you need to get moving and have your body start catching up to what the mind wants. We all have choices in life of how we want to live and what we want out of life. At the end of the day you are the only person who can make your life amazing. You are the only person who can make yourself happy, healthy and feel good. We are here for you, will guide you and give you the tools – but it’s still up to you to stay on your path and work hard everyday to become the person you want to be and live the life you want to have.