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Tag: on program

FitnessHealthy TipsLifestyle
September 28, 2017By Josephine Fitzpatrick

Yom Kippur…

 

Tomorrow at Sundown begins Yom Kippur the holiest day of the year — 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 on 9 Tishri (Sept. 29) to after nightfall on 10 Tishrei (Sept. 30) — we “afflict our souls”: we abstain from food and drink, do not wash or anoint our bodies, do not wear leather footwear, and abstain from marital relations. Instead, we head to temple and our time is spent in prayer to G‑d. It’s truly a beautiful holiday.

 

For those of you who follow, it’s a great time to give your weight loss a boost as well. Your last meal on Friday should be a nice balance of protein and healthy carbohydrates and this combination will sustain you throughout your fast. Some great choices would be:

 

  • Grilled or Roasted Chicken (no skin)
  • Vegetables – string beans, broccoli, cauliflower, asparagus
  • Mashed Sweet potato – (no milk or cream)
  • Fresh Fruit – nuts

 

Water water water throughout the day before you fast. You should never go into the fast thirsty. When you feel thirst that means your body is already dehydrated which is not good for any of your organs and will make you feel hunger. You should drink water all day when you are NOT thirsty to avoid dehydration.

 

When you Break the Fast you should not go crazy and eat everything in sight. Some of you will want to and others will not. If it’s your Cheat Day then have a piece and/or spoonful of the foods you like – scoop out the bagel and try to taste smaller choices – instead of eating large servings. If you over eat after fasting you will get sick. Ideally you should stay on program and let the fast work in your favor and Break the Fast with the following:

 

  • Light Tuna or Vegetable salads with ak mak or wasa crackers
  • Whole wheat or rye toast with lox and light cream cheese
  • Egg White salad with vegetables
  • Vegetables and guacamole or mashed avocado
  • Fresh Fruit – nuts
  • Water Water Water

 

If you do this you will lose more weight because you are having two clean meals with a long fast in between. The fast helps the weight loss because when your food is digested and used by the body – your body will then begin to burn stored fat. When the fast is over and you fill it with balanced nutritional foods and snacks you will see how much better you feel and will maintain that lighter healthier cleansed feeling. All the yummy treats that are around the table should be saved and taken home in a goody bag or put in your refrigerator and have it on your Cheat Day Sunday so you can enjoy the treats throughout the day and not try to get them all in after nightfall.

 

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….  then you should be sticking 110% to your program, and eating on program Friday and Saturday and unless it’s your Cheat Day Saturday then you should be on program and your Cheat Day is your Cheat Day – Done!

 

Innovation Weight Loss wishes you all a healthy peaceful and fulfilling year.

 

G’mar Hatimah Tovah
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FitnessHealthy TipsLifestyle
June 14, 2017By Josephine Fitzpatrick

Don’t Just Do The Program – Live It!

 

Just when you think you have it all under control – a busy end of the week comes along and throws you right off your path. Don’t worry, you are not alone. This is such a busy time of year with camp, proms, graduations. There is celebration after celebration and you are trying to be so good but feel the weakness of the struggle. This is when you really need to be your strongest because if you give in there may be no return and that is simply not an option before summer begins. When you live the program, you learn that you can have maintain weeks when it’s busy. That doesn’t mean you treat every day like a Cheat Day or even have a Cheat meal. It means that maybe you had an extra on program snack or two? A little hungrier day and you had an extra mini meal or maybe your food wasn’t as clean as you would have liked but you did your best. We all have busy times and we have to allow for them and learn that the best way to get through them is to not just do the program but learn to live the program and be okay with maintain days when you need them. Sometimes just being okay with it and giving yourself permission is all you really need to stay on program.

 

If you have come back to the program, are starting new or if you have been on but losing your way –  then you need grab hold of it ASAP before it controls you. You have to remember and remind yourself how unhappy you are when you are not doing the right things. One client who recently got back on program said, “You are so right – when you are doing the right things and eating the right foods you feel so good, in control and just better!” You have that control feeling of knowing what you are doing. You go to bed feeling a little hungry and wake up feeling amazing. When we know this, you have to wonder what makes us so easily go to the dark side. But the answer is simple. There is so much temptation around you at all times it’s so easy to go off in the wrong direction. When you are super busy with work, family, school ….  it’s even easier to fall prey to what’s around you – and when you don’t own it because you don’t think it really affected you – it’s like a delayed reaction. First, you got away with it, no real damage. Then, you do it again and before you know it you are 10 pounds heavier from that one “off” day. Contrary to what many think – it doesn’t really come on faster than it comes off. It just feels that way.  Because it is a delay and by the time we see the real affects of it we are already 5-10lbs up. You must grab hold of it before you lose control.

 

If you feel the struggle here are some tips to help you:

 

1. LIVE THE PROGRAM:  Don’t get into the habit of going off and on program, you will end up with more Cheat Days then clean days. In order to live the program there are no “do overs” or “starting fresh” it’s just a continuation of your life. You had an unexpected Cheat Day? Then that becomes your Cheat Day, you don’t just start again. If you eat extra in a day but still keep to on program foods then you call it a Maintain Day. When you get to a great number you don’t just start going back to your old habits, you continue on with the program. Six days clean and one day to indulge should be your way of life.

 

2. PLAN PLAN PLAN:  I can’t say it enough but if you plan your days before you start them you have a 99% chance of sticking to them. Don’t go through the day just not eating or trying to wing it – because once you start eating you won’t stop. If you feel that you can get through the day okay but your nights are sabotaging you? Then save your snacks for night time when you need them. Remember to plan what you are doing when you get home. If you know that you come home and raid the pantry then plan a different routine when you get home. Come home and go for a walk, jump in the pool or take a shower! It may sound silly but once you break your habit that sabotages you, that is all it takes to have better results. Do anything other than your usual walk in the door head and for the pantry.

 

3. CHOOSE YOUR HARD: Is it harder for you to walk away from the food or get on the scale the next morning and see an unhappy number? Is it harder to go to bed a little hungry or wake up feeling bloated and swollen. Everyone has a choice and even though at the moment you may think one is harder- when you really think it you may surprise yourself at what is not only harder but more upsetting for you. THINK – CHOOSE – DO!

 

4. OWN YOUR MISHAPS: If you ate it – own it. The very worst thing you can do is try and fool yourself because that isn’t hurting anyone but you. Don’t compromise – don’t conveniently “forget.” Own it and move on. If you find that you went off for a meal, a day or a night – don’t starve yourself to try and make yourself feel better because it will only backfire on you. If you go off for any reason – keep it simple and  just get right back on.  It’s not the end of the world – it’s life and it will happen. The most important thing is what you do after it happens. Remember – there is no magic pill to make it go away. The only thing you can do is own up to the fact that it will take you a little longer to get to where you want to be. And maybe owning the thought that it will take you longer is exactly what you need to prevent it from happening again.

 

If you are on your game and doing amazing – stay there!!!  Remember how hard you have worked to get to where you are and constantly remind yourself how easily control can get away from you – stay mindful. Only you have the power and determination to stay on program and continue to do the right things. It’s always good to look at where you started and where you are now. Even if you are not where you want to be yet, you have to celebrate your success and enjoy the journey. Weight loss is HARD! And when you are doing amazing you have to be proud yourself and feel good about your accomplishments every day. Find the positive in your changes and celebrate them by feeling good.

 

If you have been struggling THE GOOD NEWS IS IT’S NEVER TOO LATE! If you want it and it really means that much to you then you need to do it. It has to become a way of life for you and when you treat it like that you will see the changes and you will keep the changes. And even if you have off times in between you will maintain AND not gain – that’s when you know you are not just doing it you are living it.

 


TODAY START BY LIVING THE PROGRAM

 

Staying mindful about what you want and what you are willing to do to get there
   Owning what you did and CONTINUE on program to GET BACK to feeling good 
DO NOT WRITE YOUR OWN RULES – listen and follow the ones you know that work for you

 

Enjoy the Journey because it’s amazing when you are putting the work in and FEELING GREAT about who you are and how you look and feel.  

 

BE THANKFUL FOR WHAT YOU HAVE BUT FEARLESS FOR WHAT YOU WANT!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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