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Category: blog


Cancer is So Scary – Research Is So Important!

I really wanted to write this blog before the big Pink Promises event that takes place this month on September 28,2023.  As many of you know I work with a lot of Doctors, Surgeons, Oncologist. They refer clients to me all the time and while many are in remission others are right in the middle of chemo. In the last 15 years I have seen first hand how much all the research has helped all types of cancer but especially breast cancer. 

When I was a kid the word Cancer meant death. And everyone was so afraid of it – but today while we might be still afraid of the word, we know there are treatments and these treatments are now what saves lives. Thats why Events like Pink Promises are so so important. Because they have to keep doing the research so even the most challenging cases can be put into remission. 

I always preach about how important it is to be proactive. Make your doctor appointments and go for your tests. But even when you do that doesn’t mean it prevents it, but it does mean you have a better chance of catching it early. When we catch it early it’s always going to give us better odds of survival. But it’s still so scary! It’s very scary for us to make the appointments every year so we are proactive – all the while knowing that when we walk into our test – we can walk out 30 min later with a changed life. And what was once normal will never be normal again. And it’s knowing this can take place with every appointment is what can sometimes stop us from going in the first place. But I want to be the first to remind you that NOT GOING is NEVER a good idea. I will tell you first hand both my mother and my sister did that and it resulted in quick death. My mother never went to the doctor. In fact I think the last time she was there was when she gave birth to me. So at 58 years old when she started seeing rapid symptoms it was only 6 months until cancer took her from us. It was one of the worst times of my life. So you think we would all learn from it but unfortunately my sister did not. Instead she went to the Doctor at the age of 53 and they found something and she never went back. She never told any of us until her symptoms were no longer able to be hidden. I am telling you this because what I want is for you to be educated on how important it is to make your appointments, no matter how scary it is you must go have your yearly tests before you have symptoms– and never ignore symptoms you may have.

What I find most interesting is that while research has helped so much with treatments – we still don’t know exactly what causes so many different cancers. We believed for the longest time it was hereditary but now we have learned that only 10% of cancers are hereditary and 90% of cancer is actually environmental and lifestyle. And we also know cancer loves to fester and grow in fat cells. So when it comes to prevention we know a healthy weight and low body fat is very very important. And taking care of yourself from inside out should always be a priority.  

But at the end of the day you can do all the right things and may still be diagnosed and you may never really know why – but what you will know and can be confident about is that the research that takes place every day is providing us with treatments that are more advanced than ever. And that’s why supporting events like Pink Promises is so important. 

Donate today because the more research the better chances of survival for even the most aggressive cancers. It’s not about living forever it’s about not be taken away too early. The research that the BCRF does give us the best possible opportunities to live our life, and get back to our new normals and return to our new hopes and dreams even after being diagnosed. 

So take the moment today and donate. The link is below. It can be $5 or $5000 every dollar makes a difference in someone’s future.

The Event is September 28th. Tickets are still on sale today in the link above. It’s a beautiful luncheon, so if you are available buy a ticket and call a friend, and have lunch, and know that you are helping future research that is going to save someone’s life. 

Every Human Life is worth the same and worth saving

~Love to Live Healthy with Josephine Fitzpatrick




I just wanted to put out a little message to everyone who is struggling. It’s okay. Don’t compare yourself to those that are doing great – I promise your time will come. But for now while you are struggling just keep moving forward. Don’t give up because that is only going to make you gain more weight on top of the weight you already want to lose. Instead just take it one day at a time. Try to get through each day the best you can. 

The most important advice is try to make this a healthy competition between you and you. Every single person is unique and special and that includes you. While I know you can be the best version of yourself that might not be today – but what you can absolutely do today is have a better day than yesterday. Even if it’s not perfect make it better than the day before. Because we don’t want our bad off days to become new bad habits. Instead keep trying to do something better every day to make it better than the day before. Maybe one less snack or do a detox meal or incorporate a longer workout or exercise.  I see clients struggle everyday – but they keep trying, and eventually they have amazing days and amazing weeks. When we keep trying to move forward and keep trying to be better than the day before – eventually you will have more and more good days. 

One mindset to help get you back on track. I can’t stress this enough – as we can already see in the NY weather. It’s not going to be cold for much longer. There are so many people who are working extra hard right now to become the person they want to be for this summer. It’s not easy for them either they are just doing it because they already know in only a few short months they do not want to deal with the feelings of not fitting into their summer clothes. So think about today and where you want to be when the coats come off and there is nothing to hide under. Make sure you are doing everything you can right now to feel your best – even if it’s not perfect be the best you can be because that is all that you need to do today. 

My final thought is to make sure you plan prepare and try your best to follow through on each day. When you fall off your path with an extra snack or meal just get right back on and continue your on program. Do not focus on what you did wrong focus on what you are doing great. Keep everyday as positive as you can because the more positive the mindset the more likely you are going to stick to your weight loss day. 

Some days will be easier than other – on the harder days is when you need to really use your strength to keep it together and push through. Stop making excuses why you can’t and find all the excuses why you can and most of all why you want to. I know you are capable of doing it – and when YOU believe that you can do it is when it’s really going to happen for you – and that is when it will become your time to be the best version of you. 


~Love to Live Healthy with Josephine Fitzpatrick



8031/8037 JERICHO TPKE








We can get so much accomplished in March. With 5 weeks and no holidays to speak of it’s time to put your weight loss into full gear. And we do this by staying committed to our goals. Doesn’t matter if you want slow progress or fast progress the key is to always have progress. 

6 Weeks until Spring Break 

14 weeks until Memorial Day 

20 weeks until 4th of July 

You can look at these dates and get as much accomplished as you want to. But you have to set yourself up for success. The only way to set yourself up for success is to have a goal and to plan, prepare and follow through to reach it. In this blog we are going to focus on the next 6 weeks until Spring Break. Think about where you want to be and what you are willing to do to get there. 

6 Weeks 

1 lb a week = 6 pounds – Very very doable

2 lbs a week = 12 lbs – Very doable

3lbs a week = 18 lbs – very doable for some

for others it will be more challenging

If you are looking for slow steady and healthy – you simply plan prepare and follow your Innovation Menu.  But if you are looking to lose the most weight in the 6 weeks….

Here are some tips to try to incorporate into your weeks:

1. You have to be willing to follow your menu 100% 6 days a week

2. Add in detox days once, twice or up to 3x a week

3.  Control your cheat day and make it a cheat meal and dessert once a week instead of a cheat day

4. Do the 5 hour fast

5. Do the Lose 5-7 lbs in one week menu

6. Add daily exercise – every day including cheat day 

6. Stop Making excuses for yourself

7. Keep every day as positive as you can in every area of your life. 

8. Have a specific goal – a specific amount you want to lose; or a bathing suit or outfit you want to fit in;

9.   Plan your day the night before – don’t leave it until the last minute or the morning. Know what you are doing in advance. 

10. Say this affirmation every morning 5x before you get out of bed:


FINAL THOUGHTS: Everyone is different and every body is different. So do you. Figure out what you are capable of and follow through with it. I have thousands of clients – sometimes they want balance in their week and other times they need to get it off quickly. Decide where you are right now and what will work for you. If you want slow and steady that is fantastic. Looking for a little quicker than follow some of the tips above. Either way the most important goal for March is to do you. Figure out what makes you feel good both mentally and physically – and most of all what you are capable of doing. We all are going through different things at different times. Figure out where your mental space is right now and that will help you decide what you can accomplish. Small steps or big steps the key is to keep moving forward and always working toward being your best self and living your best life. 


~Love to Live Healthy with Josephine Fitzpatrick



8031/8037 Jericho Tpke

Woodbury, NY 11797


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I love this phrase. I am not sure who came up it with but I love it. Don’t get me wrong I know it’s not always easy to do the right thing. At times it can be hard to even know what the right thing is. And while I think we can all agree it’s not so easy to confuse the right thing from the wrong thing – It’s very easy to confuse the right thing with the easy thing. Most of us know right from wrong. But right from easy can be a minute impulse because we are so used to living in the moment of immediate satisfaction that we forget that everything we do and decide in the moment usually has a longer term effect. 

When we choose to make a decision in the moment it’s easy to make the decision that is easier because we are looking for temporary relief of uncomfortableness. We are not thinking of long term or even tomorrow we are thinking right now at the moment of temptation. What is easier and will make it all feel better. 

A great example would be — let’s say for the last 15 days you have been amazing on program following your 6 days on program and 1 cheat day a week. Now you are out to dinner with friends or family and everyone is ordering drinks, pasta’s, desserts- it’s not your cheat day but you smell the pasta, it looks amazing and you are already hungry from eating less on your diet. So you make the decision in that moment to drink the alcohol and eat the pasta and desserts even though you know the other 1439 minutes of that day you wanted to lose weight – but in that one minute you made the choice to eat it – Why? Because you wanted to be out of the uncomfortable feeling of not having what you wanted – so you gave in. At that moment losing weight wasn’t as important as the other 1439 minutes of the day so you made the fast and easy decision to eat it even though you knew 2 minutes after you would regret it. Not the right thing – but the easy thing.

What we have to remember is most of the time, the fast decision is the wrong decision. The easy decision is the wrong decision. The decision that fixes “right now” is the wrong decision.

Most important – every time you choose to do the easy thing, instead of the right thing, you are shaping your identity and becoming the type of person who does what’s easy, rather than what’s right. Is that who you want to be? 

I think when we fall into these instance we have to remember- Doing the right thing is always the right thing. Deep down you know what the right thing is. And you know it because in this example above for the prior 15 days when you were doing the right thing you saw the weight loss and felt great – lighter healthier fitter. You did the right thing and you saw and felt the results of it. 

If you were going to take away anything from this blog it would be The knowledge you need to make better decisions always comes from doing the right thing and seeing the results.  And 99% of the time the hardest thing and the right thing are the same. How do we stop doing the easy thing – we must look beyond immediate gratification and see the big picture. The results that come from doing the right thing are crystal clear and they’ll give you the evidence and results every time to prove to you that you need to keep on doing the right thing. You stay on program – make the right choices – exercise – walk away from temptation – you get the results. 

Another great example — One of my clients – I love her dearly but she knows the right thing from the easy thing because lately she chooses the easy thing all the time — and then she gets so upset when she sees her number on the scale. But just to be clear she knows it and gets upset over it because she has also had straight months of doing the right thing and seeing those results which she loved — Which is why she gets so upset. She has done the right thing and loved when she felt great and her number was down — but lately she just isn’t choosing to do the right thing and easier is winning out over right and she is paying the price both mentally and physically. 

So the bottom line –choosing the right thing or the easy thing is the life changing moments that will ultimately decide on whether or not you will reach your goals and how you feel in the process.  

Final Thoughts For You: The right thing may be the toughest and most painful thing to do, the more reason why we should keep doing it. We have to remember that nothing good comes from anything easy.  Whatever success you are looking for – I promise you doing the right thing will get you there faster. 

~Love to Live Healthy with Josephine Fitzpatrick


Innovation Weight Loss

& Healthy Market

8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055

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“YOUR FUTURE IS CREATED BY WHAT YOU DO TODAY” and when you apply this beautiful quote to your life you will get the best results: 

IT IS TALKING ABOUT THE IMPORTANCE OF TIME and opportunity for all people. It’s about planning and preparing and having goals to reach. And most of all it’s about time. One of our biggest mistakes in our life is that we think we have more time. Time is free but it is priceless. You can not own it but you can use it. You can not keep it but you can spend it. Time is flying faster than 186,000 miles per second and nobody can stop it and if it is lost, you never get it back. So you can get more money, you can buy more food, you can purchase many beautiful clothes and drive multiple awesome cars and buy beautiful homes. But you can never get more time. 

What I am trying to say is you all have the same chance time and potential to reach your goals if you want to. We all have the same 24 hours in a day – it’s really a matter of how you want to use them that will determine your success. If you do not want to work hard you will not see results and if you are willing to put the time in you will see great results. So think about the time you are using everyday. Are you throwing it away or are you using it to be successful and reach your goals. Only you can answer that question and only you can change the answer. 

DON’T KEEP MAKING THE SAME MISTAKE OVER. Successful people learn from their mistakes. Always remember a mistake is the normal process of learning and the more you make mistakes the smarter you will be – but only if you learn from them. But if you keep making the same mistake over and over then you are not learning you are just wasting your time. You should apply this to all areas of your life- but as an example for Health and Weight Loss: you want to plan prepare and follow through with your day. When you have a hiccup and it throws you off your path – figure out why you had it and how you can prepare for it so it doesn’t affect you next time. Now you won’t have to worry about that one thing throwing you off your path anymore. You have learned from the mistake that made you fall off your path and you have come up with a strategy for the next time it happens again. This way you won’t make that same mistake twice and it’s one less thing you have to worry about. 

THIS ALL NEEDS TO BE ABOUT YOU: What we don’t always realize is weight loss is so much more than just the number on the scale. Because everything in our life stems from how we feel and how well we take care of ourselves. Feeling good or bad will result in having a good or bad day. Feeling good and treating your body healthy — is going to result in how you approach life and all the good and bad obstacles that come with it. If you are feeling happy, healthy, fit and strong you are going to get through the rough days a lot better than if you are feeling heavy, bloated, sick and depressed. In fact, studies show that overweight people have an 80% higher rate of depression than people of a healthy weight. Why? Because you always feel better about yourself when you are taking care of yourself. Sometimes just having the feeling of control over what you are and are not eating can change your day from bad to good. You have to decide what is important to you. 

FIND A MOTIVATION TO HELP GET YOU THERE and make a commitment to make your health and weight loss a priority. Think about what motivates you. Is it when you feel lighter, healthier, fitter? Or maybe it’s when you feel in total control of your thoughts and days. Maybe it’s when you are getting dressed and everything fits or feels big, or maybe it’s your vacation or big event coming up and you know exactly how you want to look and feel. Whatever your motivation is you have to focus on it to help you reach your goals. The more consecutive days the easier it all becomes. 

I KNOW YOU HAVE HEARD THIS FROM ME BEFORE but I need to repeat it. You need to start somewhere. If you are already in a good place then I am super excited for you to continue to be amazing! If you are not feeling great and have no control then you need to get right back on program today. I promise you, after one week you will feel good after two weeks you will feel great and a month you will never want to go back to your old eating habits. I can’t even begin to tell you how many people wrote to me that they were just so happy they got back on program right after vacation. Trust me if you have not started do it now. Whatever day you start it’s always going to be hard. It was hard to start during the holidays, and now it’s hard to start after vacation – no matter when you begin it will always be hard. The longer you delay it the harder it will be. Just do it – start today you will be so happy you did.




~Love to Live Healthy with Josephine Fitzpatrick




8031/8037 JERICHO TPKE


516 802-5055


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I have a Healthy 2023 New Years Challenge for you. It’s for you to become the very best version of yourself. I just did a podcast on the importance of your resolutions and goals and part of the importance is to know what you want and make sure you are doing what it takes to get it. You can listen to it here:  LISTEN HERE

What does it mean to be the best version of yourself? Being your best self means living authentically. To be your best self, you need to stay true to yourself and your values. You also need to make sure you’re doing what brings you a sense of happiness, purpose, and meaning.

How do you start First you have to Imagine what your best self could be like?  Living your best life is really learning how to step into your own control, your own power and really owning who you’re being. Even if you’re not the ideal person that you want to be yet, knowing that you are on your way and working towards being that best person is how to start becoming the best version of yourself.

It’s also important to remember that the best way to live your life and become the best version of yourself is not how others tell you, including me. If living your best life and being the best version of yourself is living fabulously and spending money, then go and do that. If it means you want to eat everything in sight then go do that. The only thing you have to remember living your best life and becoming the best version of yourself is not only in the moment — you have to be okay with the results. For example if you are living fabulously and spending a ton of money on parties and clothes – well you have to be okay with paying for it. You can’t cry you have no money in a month. Or if you eat whatever you want because it makes you feel good in the moment or you don’t want the restrictions of being in control to lose weight well then you can’t cry when you go on the scale and it’s not what you you want to see.  Living your best life and becoming the best version of yourself isn’t only living it in one moment or one day or week. It’s learning to live it daily and continue building on it. It means being in your power and happiness in what you are doing and how you feel and most important you want to LOVE THE RESULTS of everything you are doing and who you are becoming. At the end of the day everything you do and work hard for should result in building on the person you want to become. It should be a life long aspiration of always working in the right direction improving everything you want to improve.


1. Start by Doing some inner work. When we don’t do it we have no idea how powerful it is. Two of my favorites are:

Journaling: Just like When you were a teenager, you might have kept a diary hidden under your mattress. It was a place to confess your struggles and fears without judgment or punishment. Now it’s called journaling. It’s simply writing down your thoughts and feelings to understand them more clearly. And if you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. It can help you gain control of your emotions and improve your mental health.

Meditation: Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. Journaling is putting it on paper and Meditation is doing it in the mind. Both meditation and journaling create an “open-hearted space of discovery, learning and building.

2. BE YOURSELF – BUT BETTER:  Be yourself, have courage, have confidence, take calculated risks, improve yourself daily, know what you’re after, and go get it.


If you only get one thing from reading this, let it be your understanding that whatever you think and fill your mind with most is what you will become. The power of the mind is not a joke! You are what you think and your future will become what you think to yourself most consistently. We all think– but we all think differently – the difference is some think negatively about themselves and others think positively about themselves. If you think negatively you will be negative and not reach your full potential in life. The last thing you want to be doing is negatively comparing yourself to people and habitually finding faults with others and yourself – Don’t do that.

Instead work hard to always be positive and look for the positives, that way you will be surrounded by positivity and peace. If you think positively and optimistically you will naturally become the best version of yourself and become your best you


At the end of the day stick to what you’re true to and do not waiver. And if you have a hiccup you just get right back on your path. Whether it’s food, spending or even thinking – when you find yourself stumbling into that negative mindset – you push yourself to get back on your healthy path and you get right back to the person you want to be and the best version of yourself you want to build toward. At the end of the day you’re responsibility is to listen to yourself and trust your intuition. Learn to ignore the negative comments and opinions of others, while consistently building up positivity in your own mind, and always staying focused on living how you want to.

While it’s important to listen to others, since they might show you things you might not see, the point is not to allow them to bring you down when you’re doing what you know in your heart is right. To be your best you, trust yourself, reject opinions that don’t help make you better, and continue to improve yourself daily.

My Final Tips: 

  • Smile, be happy, spread love, don’t worry about others, reject negativity, and just focus on doing you.
  • Follow your program so you can feel your best everyday. Get in shape with consistent exercise 
  • Drink Water Water Water – it’s a natural detox for your mind, body, skin and soul.
  • Work hard and keep learning.
  • Try new things, make smart decisions, be good to others, pay attention to what you enjoy doing, and above all else, enjoy your life!

One day, you’ll leave this world behind. It is therefore your responsibility to live a good life, the type of life you would dream for yourself. It won’t be easy, but it’s your life right now to live.

~Love to Live Healthy with Josephine Fitzpatrick


Innovation Weight Loss

& Healthy Market

8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055

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With just a hop skip and a jump 2023 will be here. Let’s be ready with some helpful holiday tips:


1WATER WATER WATER: Whether you are on the beach, the slopes or home you should be drinking water throughout the day. Dehydration can cause hunger, headaches, constipation and fatigue. Plan your water intake throughout the day. For example a great practice is to drink an 8oz bottle of water as soon as you wake up because your body is dehydrated from sleep and the activities from the night before – whatever that may have been. So wake up and drink. Every time you plan a meal or snack drink 8 oz of water before you eat. You will not only consume less food because water is filling — but you will feel and look so much better throughout the day. **Did you know that alcohol and caffeine are diuretics. If you are drinking alcohol or any caffeinated drinks – make sure you have a glass of water in between each one. 

2. EXERCISE: Whether you are in the gym or out of the gym stay active on vacation. Home or away vacation is the perfect time to stay active. On the mountain go skiing, sledding, or shoe walking. On the beach take a long walk or jog on the sand. Go swimming. Do an outdoor yoga class or take outdoor boot camp. Enjoy your surroundings and plan activities according to the weather you are in. If you are staying home with the family play tag or hide and seek. Go bowling or ice skating. Take long walks in the park and maybe even go hiking.  It will be enjoyable and keep the mind and body in a great place. 

3. PLAN & PREPARE: Always always plan your meals and snacks. Regardless on vacation or home you need to plan your meals and snacks because believe it or not while it’s uncomfortable to over do it at home it’s even worse to over do it on vacation. Whether you are Home or on Vacation you want to choose one of the following to keep you on track for Holidays & New Years:

  •  Stay on program and follow your 6 clean days and 1 cheat day. If you do this you will of course lose weight and feel great. Plan your food and snacks in advance each day. If you are drinking count it as your snacks. 
  •  Split the Holidays. We have multiple holidays and New Years Eve and New Years Day. If you split them and stay on program all day and only off at night – Dinner and Drinks or Dinner and Dessert. You do it for all Holidays with on program days in between. You will absolutely maintain but for many will still have a great chance of losing if you have amazing days in between. 
  • Home or Away – Maintain your Vacation– If you feel you need the break from the everyday mindset vacation is a good time to take advantage of it. Whether you are home or away you will choose one meal and one dessert or drinks each day. The remainder of the day keep on program. So for example you might do Muffin Breakfast, and light chicken salad for Lunch – and then cheat dinner and dessert or drinks. Then the next day you might want to do a Cheat Breakfast – and then on program remainder of the day.  You can choose how you want to do it but each day it’s one cheat meal with dessert or drinks (your drinks count as your desserts). If you do this you do not have a full cheat day before or after the holidays’s or break — because you are cheating a little each day. At the end of the holiday week go right back on program for a week and then get on the scale because it will take a full clean week before you see the maintenance of that week. So if you choose this option don’t weigh at the end of the week after having a cheat meal and dessert every day and expect to be the same weight you were at the beginning of the week. Im telling you now that won’t happen. But after the holiday week if you give yourself a solid on program week you will go right back to the pre-holiday weight.

While I wish food and drinks didn’t play such a big part in how we feel – the reality is it does. And I’m a big believer that it’s always better to face things then ignore them. Since what we eat and drink affects our mindset and personality, I think its super important to think through how you want to feel and what is going to make you happy. Do not cheat everyday if you know by mid week you will be miserable because that will just make everyone you are with miserable. As hard as it may feel to stay on program – think about how hard it is to feel bloated and uncomfortable in your body. Im not saying that you should stay 100% on program this holiday break but what I am saying is think it through and decide what you are going to feel your best doing. Honestly I know you all so well that I think there is a different option for each one of you. But what I am telling you is that while going off program makes you feel free of stress and structure – if you over do it you will begin to feel uncomfortable and out of control and I don’t want you to have that feeling on this holiday week. Think about it and plan how often you can cheat and still feel okay. Because when you start out in a bathing suit or snow pants and end up mid week in a cover up or feeling like frosty you have to be okay with it. 

Final thoughtsRemind yourself two things: It doesnt matter how amazing you were up to this point. You will feel the effects of daily over doing it immediately. So make the choices because this vacation isn’t only about you it’s about your family and what mood they have to deal with when you lose control. I know it’s the harsh reality but Im telling you now so you don’t look back and feel like you should have made different choices. You have all been on holiday break before and you know what it does to you mentally and physically when you are consistently off program. Some are okay and can just deal with the affects of it and go right back on program when they return — others will let it ruin the holiday/vacation mid way through. Don’t do it. This year you are going to THINK BEFORE YOU ACT and make sure your choices are what is good for you and all those you love. And always remember if you lose control and you realized you over did it and start to feel uncomfortable there is a simple solution – the very best thing to do is regardless of where you are you just go back 100% on program. After one solid on program day you will feel back in control and feel so much better. I am always here for you if you need guidance – simple reach out. Remember this isn’t about being perfect it’s about being happy. 




Love to Live Healthy with Josephine Fitzpatrick




8031/8037 JERICHO TPKE


516 802-5055

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LET’S TALK MINDSET: No matter the situation you find yourself in this year, you need to take time and ensure you have a healthy mindset. If you don’t know by now, everything in life has an upside and a downside—it’s your duty to look at the situation the right way and make the most out of what’s present. Remember, your perception of things frames how you will experience them. Follow these tips to ensure you have a healthy mindset so you can enjoy your holidays as much as possible!

Reflect on What You are Grateful For:  You know I’m always talking about gratitude, and it’s for good reason. Gratitude is what creates a healthy mindset. Practicing gratitude is a great way to get and keep your mind right day to night. Gratitude allows you to center yourself and realize that while your life isn’t perfect, you have a lot to be happy about. Practicing gratitude is straightforward. You simply need to take time to reflect on what you have in your life- not what you don’t have.

STRESS: All of us feel stress at some time or another, but the holidays can push us even further. Between shopping, cooking, planning, visiting family, traveling, weather and holiday breaks — many of us are thrown right off our game. Disruption to our daily routines can distract us, so we have to find ways to stay grounded and in control. Make sure you are stocked with all the healthy foods you need, and look to the future to make sure you are prepared for holiday parties, dinners, vacations, events or other plans. Whether you are spending the day shopping, going out with family, hosting or attending a party or any other festive plans – be prepared.

SPEND TIME WITH THE RIGHT PEOPLE: I can’t stress enough how important this one is. Just like the importance of being grateful for what you have – the holidays are all about spending time with the people you love and are grateful for. If you have family or friends you are close to – you should go out of your way to spend more time with them.  Keep in mind – the right people uplift you, appreciate and value you, they are there when you need them, honest with you and want the best for you, and want to see you happy and succeed in life. Being with people we love and care for is good for our mental health as they make us feel loved, and appreciated.

HOWEVER – and this is a BIG HOWEVER:  Just as the right people provide us with positivity — spending time with toxic friends or family drains us. Unfortunately, the holidays can be draining and unhealthy when we are spending time with the wrong people. And I understand sometimes we don’t have as much control over this during the holidays. But we do have control over how much time we spend with them and how much we let them affect us. So this holiday season, be mindful of who you surround yourself with to keep your mental health balanced. Always remember you are the gatekeeper for who you choose to invite into your life.

SNACKS: Having healthy snacks on hand is essential. When we are driving around from store to store shopping, spending hours walking around the mall, or spending time with our family and friends – a healthy snack will save you. We’ve all been there – we are shopping at the mall, completely exhausted and starving, low energy and just spent. Once you get to that point of starving you will grab without thinking. Don’t let that happen. Always have water and a prepared on- program snack on hand in case you need it. 

Focus on Creating Positive Memories: It’s important to remember that the holiday experiences you create now will be your future holiday memories for you and your loved ones. I know the stress can be overwhelming but if you take the time to step back – give yourself a 5 minute self meditation and just remember that this year is what will be remembered next year. Don’t focus on being 100% perfect – instead focus on  on giving yourself and your loved ones the opportunity to create positive fun experiences this season that you will look back and love and laugh about in the future. Try to laugh a little more at the things that might upset you. Sometimes when we laugh at ourself instead of getting frustrated it can create a completely different experience for everyone involved. I will never forget when I was about 7 years old. My mother and father cooked large pans of baked ziti for all of our relatives. As my dad was walking down the stairs with all the food he tripped and the pans of food went flying all over the floor and all over my relatives. And everyone just froze looking at my big Italian father who just spent the entire day in the hot kitchen. But of course my mother just burst out laughing hysterical and before we knew it everyone in the entire room was laughing including my father. I can tell you first hand that situation could have went a completely different way. But the fact that my mother laughed hysterically made all the difference in the room. To this day – there is not a holiday that someone doesn’t mention that memory in fondness. . It’s a memory we are all love to talk about. So during this holiday season remember everything we do creates memories. It’s up to you how you want them remembered by those you love.

Maintain Your Self-Care Routine: Between the time off from work, traveling to see family, and all the extra activities, it’s easy to fall out of our regular routines around the holidays. While it’s a great time to indulge in some of those tasty holiday treats, it’s important to maintain those healthy habits that you worked so hard to establish during the rest of the year. Make sure to prioritize your self-care habits like exercise, mediation, and hydration. You’ll have a much easier time fighting off those holiday blues if you’re feeling healthy and energized. You don’t need to go to the gym or complete an hour-long class each day. Something as simple as going for a 30 min walk outside or even doing a self workout at home counts. During the holidays my family self care tradition is to walk the neighborhood after dinners to take in all the beautiful decorations and reenergize for the remainder of the evening. Physical activity is important and good for us. Even 20-30 minutes of exercise can be enough to boost your mental activity, reduce stress, and improve your overall mood—something we can all use this time of year. So be sure to keep your body moving. 

TRADITIONS OLD AND NEW: Enjoy your holiday traditions and try Starting Some New Ones – Traditions tell our family story. They enrich the holiday season by allowing loved ones to recognize the culture and history that has shaped their identities. They add meaning to our experiences and enhance a sense of belonging with others. In an uncertain world, we find security in something remaining the same over time that can also be passed down through the generations. When we move from one phase of life to the next, the traditions we cherish and our values can remain a constant. The smells, tastes, and sounds we look forward to each year are predictable, familiar, and comforting. But it’s also okay to create new traditions or be flexible in your own traditions.  The truth is I am big on traditions. I love ours and our family lives by them – and now that my children are older it makes me so happy to get to see them introducing our traditions to their significant others. And it’s even just as exciting and fun to incorporate new traditions.  For example. every year we do cookies, and gingerbread houses and this year my son’s girlfriend introduced us to Sip and Paint. It’s where you sip wine and paint a holiday picture on a canvas. With my children older it makes sense to include something that we could never do when they were younger. So now they have the nostalgia of doing our yearly tradition of baked cookies and gingerbread houses from when they were young and the twist of an adult tradition that we end the evening with Sip & Paint. Now our tradition has a new twist that we all love and enjoy. Adding new traditions and/or being flexible in your yearly traditions is just going to make it fun for everyone and more importantly it’s going to tell the story of your family past and present. 

The best things in life are spending time

with the people we love and the memories we make.

It’s not only about the food on your plate –

More importantly it’s about the love and laughter that surrounds your table. 

~Love to Live Healthy with Josephine Fitzpatrick


8031/8037 JERICHO TPKE


516 802-5055

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DECEMBER CAN EASILY TURN INTO A MONTH OF EXCUSES. With holiday parties, get together’s and vacations it’s almost hard to know where to fit in an on program day. But if you keep your focus and mindset in the right place you will get closer to where you want to be. 

KEEP YOUR FOCUS IN THE RIGHT PLACE and keep your eye on the prize. Whatever you have going on right now use it to motivate you to stay on your path. Are you going away? Do you want to wear that awesome holiday outfit you have in your closet? Or maybe you just want to feel better going into the new year. Whatever your reasons are use them to stay focused and in control. 

HOLIDAY TIME CAN MAKE US CRAZY. Yes we are running around Holiday shopping – wrapping- holiday parties – it’s all extra added things into our already busy day. While they should be so fun they can also be exhausting. The very best way to get through the holidays is to plan and prepare your days. I know you are probably sick of hearing me say it but you also know it is what works the best. If you don’t plan and you have a crazy day – you will get to a point of hunger and reach for anything in sight. If you plan it then you are feeding your body throughout the day the foods you know will help you feel your best. 

PUT THE TIME IN.  You have two weeks until the Holiday Break. You can do a lot in two weeks. You can lose weight and you can feel in control and you can just feel better overall. So do not tell yourself that you will just start after Vacation or after the Holidays or in the New Year. If you do that you will absolutely end up gaining weight from now until then and then you will have to lose even more weight. If you don’t want to be 100% now and see some real results then at the very least be very mindful and maintain. 

Keep The Following Holiday Tips in Mind for the Remainder of December


  1. Don’t just do the program – live the program.
  2. Walk away from the temptation and remind yourself to choose your hard. – Hard to walk away or hard to deal with the results of your actions. 
  3. One alcohol drink is a snack. Before you reach for the second drink – remember it’s not the alcohol that makes you gain weight — it’s what the alchohol makes you do that makes you gain weight. Make sure to drink water in-between drinks to stay hydrated.
  4. Start with warm lemon water in the morning and continue with regular water for the rest of the day. From the time you wake up until bed. At least 8 oz before each meal. 
  5. It’s okay to be a turtle during the holidays. If you lose slow it’s still better than gaining. But the days you can be a Shark and have amazing 100% days then do it. 
  6. Be happy and enjoy everyone around you.
  7. Don’t live in the moment. While it’s fun to do something spontaneous – make sure it’s not with food – the results can be both mentally and physically draining. Plan, prepare and follow through it’s the best way to have successful weight loss days. 
  8. Everyday you will either lose weight, maintain or gain. The choice is always in your control.
  9. Less is always better when trying to lose weight. If you don’t need it don’t eat it.
  10.  If you want to feel amazing you must act amazing. Stay on program, work hard and do the right things. 

The better you feel the better you will live the happier you will be. 

Stay on program!

~Love to Live Healthy with Josephine Fitzpatrick





8031/8037 JERICHO TPKE


516 802-5055





The most wonderful time of the year!!!! I thought today would be a perfect time to talk about your next 3 weeks and what goals you would like to achieve in those weeks. Yes I know we are in the most festive and the busiest time of the year. I know we will have holiday parties every week. That’s why they call it the happiest season of all because everyone is eating and drinking. But I also know how fast weight comes on and how much longer it takes to come off. And let’s not forget how many of you are traveling to sun or snow in 3 weeks. 

This is why it’s so important for me to remind you – your next 3 weeks are so important. First you have to decide what you want. I know I always talk about planning and preparing when it comes to your meals but it’s just as important to have a plan when it comes to your goals. So start by asking yourself –what exactly would you like to accomplish in the next 3 weeks–. Do you want to lose 5lbs or maybe 10lbs. Do you want to feel leaner — Or more tone and fit? Maybe you just want to feel more confident in your clothes or how you feel about yourself overall. Whatever your goals are -you have to know what you want in order to go after them. Your energy will always flow to where your focus goes. So first decide what you are going to be 100% focused on. Then you make the plan to put your energy to that focus so you can achieve it. 

If you listened to this week’s podcast you will know I spoke about how in order to be successful and reach your goals sometimes things in life may have to take a backseat. But that backseat is only temporary. Once you reach your goal you can add them back in. I also mentioned that you shouldn’t put yourself in positions that you know you won’t be able to handle. Choose your battles and be honest with yourself about what you can do and can’t do. And where you should and should not go. Yes, this is about your weight loss but it’s also just as important to realize when you promise yourself that you want to reach a goal – that you stick to the plan. It’s about the importance of not breaking promises to yourself. Your promises to yourself should be one of the most important things in your life. It’s about being there for yourself and realizing how important it is when you set up a goal in any area of your life that you work hard and do your best to reach it.  

All the work and effort you put into what you want in the next 3 weeks is going to give you the results. So if you are really passionate about your goal and you focus on it and give it 100% you will get 100% results. In 3 weeks you will be so happy that you didn’t let anything get in your way. You will be so proud of yourself that you stood up for yourself and followed through with what you wanted. You will feel confident and accomplished. 

But it all starts with you right now. Nothing will change if you don’t change it. Stop singing the same old song of I should have or I could have and start a new song about feeling good and loving yourself. Only you can change that song and you do it by putting the work in everyday to get to where you want to be

One thing I want to make clear…. This is not about being a size negative zero. Everyone has different sizes and different mindsets they feel good at. You decide where yours is. You don’t have to be the thinnest person to feel amazing. Sometimes just 5 or 10lbs can be all the difference. Sometimes just feeling positive and in control is the healthy mindset you need. Maybe just leaving on vacation feeling lighter than you do today will put you in a positive place. Whatever it is for you – I can tell you it will be worth it if you start today and give yourself the next 3 weeks to head toward what will make you feel your best.

Because what this next 3 weeks is really all about is feeling YOUR best in YOUR mind and body.

Being responsible is keeping promises to others

To be successful keep your promises to yourself.


~Love to Live Healthy with Josephine Fitzpatrick




8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055