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Category: clean eating

It,Is,Always,The,Right,Time,To,Do,The,Right
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DOING THE RIGHT THING IS ALWAYS THE RIGHT THING

DOING THE RIGHT THING IS ALWAYS THE RIGHT THING

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

www.innovationweightloss.com

Use,Your,Time,Wisely,,Please!
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USE YOUR TIME WISELY

USE YOUR TIME WISELY

“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.

DO IT NOW

SOMETIMES LATER BECOMES NEVER

 

~Love to Live Healthy with Josephine Fitzpatrick

 

INNOVATION WEIGHT LOSS

& HEALTHY FOOD MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 1797

516 802-5055

WWW.INNOVATIONWEIGHTLOSS.COM

Dear,Santa,,I,Can,Explain...
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DON’T LET DECEMBER EXCUSES SET YOU BACK

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

INNOVATION TIPS FOR THE UPCOMING HOLIDAYS SEASON

  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

 

 

INNOVATION WEIGHT LOSS

& HEALTHY FOOD MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 11797

516 802-5055

www.innovationweightloss.com

EMAIL: innovationjeff1@gmail.com

Homemade,Roasted,Thanksgiving,Day,Turkey,With,All,The,Sides
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LET’S TALK TURKEY

LET’S TALK TURKEY

I absolutely love Thanksgiving. Many of you that know me already knew I would start off like that. It’s my favorite Holiday. For me it is the start of the Holiday season. It’s not about shopping and gift giving — it’s about family and for being grateful for what you have and who you have in your life. And while it’s also a time to give thanks it’s also a time to pray and/or hope for those we lost and those less fortunate who are struggling. 

It’s also important for us to be grateful for the food on our table. How lucky are we all to be able to sit around a table filled with family, friends, love, laughter and a beautiful turkey with all the trimmings. 

So let’s plan for our TURKEY AND TRIMMINGS! It doesn’t matter if you do or do not like Thanksgiving food. As you may have heard me mention Thanksgiving is more than one day. It’s a 5 day social weekend where the average person gains 10-12lbs from start to finish. It starts Wednesday night and ends Sunday night. And if you don’t have a plan you are going to wake up a very unhappy person Monday Morning. So let’s talk about our Plans and Tips….

PLAN PREPARE AND FOLLOW THROUGH:

TIP: Whether you are cheating Thanksgiving or not – One of the best tips I can give you for Thanksgiving Day is to stay on program and go off dinner, dessert, drinks. Don’t starve yourself all day because if you do that you won’t be able to control yourself when you finally sit down. Instead follow your on program meals of Breakfast and Lunch or Breakfast and Snack and then go into your Thanksgiving dinner hungry but not starving.

5 HOUR FAST:  Unless you are on the 5 hour fast. If you are on the 5 hour fast you are already used to only eating in that time period and your body already knows how to control it. So if you are on the 5 hour fast stick to your 5 hours and make them to your Thanksgiving schedule. 

NAVIGATE THE TABLE:  Regardless whether you are doing the Signature Innovation or the 5 hour fast – When it comes to the food I would have your turkey and then take 1 large tablespoon or 1 small portion of everything else you like that is on the table. Sometimes you will find tasting them is enough. You can always go back for more of what you really liked. But if you fill your plate with everything you will most likely eat it all even if you end up not being crazy about something to begin with. Mentally we tend to finish what is on the plate whether you love it or not. So do not give yourself that option. Instead take a small portion or TBSP of everything you do like – try it and if you really want more go back for it or you might be very satisfied with what you had and be done and feel good. Same goes for the desserts. 

WHAT IS YOUR PLAN

PLAN 1: 

WEIGHT LOSS:  If you want to continue on your weight loss journey and continue to lose weight over the Thanksgiving weekend then you will either use Thanksgiving as your cheat day and do the rest of the week and weekend on program. OR you will be 100% on Thanksgiving and have turkey and veggies and have your cheat day on your regular weekend day that you choose. This is very doable. You can eat out and still be on program. You can have a drink and still be on program. So if you want to stay on program and continue to lose weight you can do this. Always remember you are 100% in control of your results. 

PLAN 2: 

MAINTAIN: NO Exercise: If you are okay with maintaining you can do 2 cheat meals and desserts. You simply pick two days— For example: Thanksgiving dinner and Saturday night and you only cheat dinner and dessert or dinner and drinks on those two nights. The rest of the day and the rest of the weekend is 100% on program. If you do this you will maintain this weekend and that is fantastic if you are okay with maintaining.

PLAN 3:

WEIGHT LOSS:  If you do everything I just listed for PLAN 2 above; but you add in at least 60 min of cardio each day then you have a really good chance of still losing this weekend. So basically it’s 2 Cheat meals with desserts or drinks and incorporate 60 min of cardio each day and you will see weight loss at your next weigh in.

After the weekend the most important thing is to get right back on program.  Because if you stick to your plan any new weight will be gone in a day or two and you can start losing again. The worst thing you can do is get into the mindset that Thanksgiving is once a year and you will be missing out if you don’t over indulge each day all weekend. I see it with clients all the time they want to lose weight but they don’t want to put the planning and work in to make it happen. You have choices. If you stick to one of the plans above and use the Healthy Tip – I promise you will come out of this weekend – feeling great and very grateful. 

HAPPY THANKSGIVING 

FROM ALL OF US TO ALL OF YOU

~LOVE TO LIVE HEALTHY WITH JOSEPHINE FITZPATRICK 

 

INNOVATION WEIGHT LOSS

AND HEALTHY MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 11797

516 802-5055

WWW.INNOVATIONWEIGHTLOSS.COM

Write,Your,Own,Story.,Inspirational,Phrases.
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WRITE YOUR OWN STORY

This week we have been focusing on NOT PLAYING THE VICTIM IN OUR OWN LIFE. To me that is such a powerful statement that we sometimes forget we have power over. That it’s actually up to us how we choose to use our energy in the challenges that we have. Do we play victim or are we leaders.

 When I say to a client stop playing the victim in your life they always respond with a questionable look – Like what are you talking about – but then within seconds they realize what I am saying and what they are doing. They are playing the victim in their own life. It’s a realization that is something we don’t always want to see about ourselves. And it’s certainly not easy to admit or even say out loud. Because the answer determines who we are. When we play victim we blame others but when we are leaders we take the responsibility. It’s two different types of people that only you can decide who you are and which person you want to be.

A VICTIM – is when something is done and it wasn’t your choice. But playing the victim – is when you choose to live your life based on that bad experience. Not playing the victim is when you look at the bad experience and think – I didn’t like it and I wished it wouldn’t have happened but I have to believe I was meant to go through it because it was a learning experience for me or an opportunity to grow in some way. That takes you out of playing the victim. Now understand this in no way has anything to do with those who victimize you. They have to deal with their own Karma. Whether it’s today or tomorrow it will always come around to them. So don’t put your energy into them. The universe will do it for you. Let go – Let God. 

Most of the time we don’t even realize we are playing the Victim. This could be in any part of your life it doesn’t matter whether it’s weight, family, career. Think about the words you say to yourself. They made me; I couldn’t walk away; I had no choice; I have no time…. It can go on and on. When I say I have heard it all I really have. But when I switch the roles and I put the realization on you to stop playing the victim. — Yes you can walk away, you do have time, and you do have choices – in fact not only do you have choices – you are the person who is writing your own story. It is then that we see our life in a whole different light. 

Of course this will only work if you want to change. Many times we play the victim in our life because we don’t want to put the energy in to make the changes that need to be made. You see whether you are playing the victim or you are playing the leader — how you use your energy is going to make the biggest difference how you live your life. And that difference could be good or bad depending on which way you choose. 

Think about the people around you. Who would you consider a person who plays the victim. Now think about the energy he/she brings into the room, into conversations. Even if you love them or love spending time with them – a person who plays the victim always has a negative tone of what happened to them or how someone did them wrong and why they can’t accomplish something – it’s never their fault.  You feel the negativity in the room and depending on the person and the energy it can sometimes be exhausting to be with them. 

Now think about your own life – what kind of energy do you manifest. What kind of energy do you distribute into a room, your family, friends, and universe. We all have challenges and bad experiences. Some worse than others. But how you learn from them, and how you use the energy from that learning is going to determine not only who you are as a person but also how you write the story of your own life. 

So I ask you to look at your life and ask yourself that question

What is the story I am writing about my life. 

 

You are the one who is solely in charge of your life, you hold the keys to your success, you can create the life of your dreams, you can live in whichever way you choose. Sometimes I think we forget that we dictate how we live. 

Every single day you write your story and you not only write the story you can change it at any time. The job you work in, the weight you are, the health you are in, the way you live, the people you surround yourself with is all your choice, you are the creator of your life, so why not create the best possible life for you. Yes of course there are some things which are destined for you, which you can not change or do anything about, but there are so many things about your life that you are in charge of as long as you put the work in.

So from this point on I want you to demand the best from yourself, raise the bar and push yourself, and stay consistent. We can get easily distracted and lose focus on our goals, but i’m telling you if you don’t demand the best from yourself no one is going to do it for you. You must get up everyday and write the story you want to live. You are not the victim you are the lead role in your life and you will learn from your experiences and you will put good energy into your body, mind, family and universe. You will keep moving forward everyday knowing the you want more and deserve the best life possible. You are willing to work hard and put the effort in everyday to reach your goals and create the life that you want. I really believe we are all capable of achieving anything, it does not matter where you are, or who you are, you have everything within you to become the person you want to be. 

Dream, believe, achieve. Live life to the limits.

~Love to Live Healthy with Josephine Fitzpatrick

Motivational,Quotes.,Mindset,,Habits,And,Routines,Are,The,Building,Block
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HOW TO STAY CENTERED AND FOCUSED WHEN YOU’RE STRUGGLING

Staying centered and focused on your goals is hard. In the beginning, we’re certainly motivated. But we all know how that motivation wanes over time. We get caught up, stuck, frustrated, overloaded, overworked, distracted, and we simply just veer off track. Clearly, it’s hard to stay focused when we have so much going on.

Yet, in the back of our minds, we know that those excuses will only take us so far. Yes, it’s easy to let life get the best of us, but it’s not okay to veer so far off track that we forget what we truly wanted out of life and why we really wanted it. So staying focused on our goals is not only important, it’s crucial.

When you’re not in a good place, it’s hard to stay centered

“Staying centered” is an internal experience of feeling calm and confident within yourself

 It’s a feeling of deep trust in one’s abilities or intuition. 

Over 10 Years at Innovation I’ve learned the number one thing that clients struggle with the most is staying centered, focused and in control of what they want. There is just so much temptation and quick fixes it’s so easy to fall into what you don’t want instead of working hard for what you do want. 

Clients ask me all the time how I stay centered and focused and I always explain how being consistent and planning and preparing my routine, food, and exercise not only keeps me centered – it also manages my stress. 

Once you start to feel off-center, it becomes the snowball – you start stress eating, and sleeping less, and because you are not eating on program you stop exercising because you make yourself believe – why should I exercise if I am not eating well— Sound familiar? I’m sure it does, because when you’re feeling out of control and off centered one or more of your good habits is bound to fall. But at the end of the day for me – it’s just not worth it. I know that I function my best when I am doing the right things. There are so many times I would like to grab something on my non-cheat day but I don’t do it. Is it will power? Maybe. But what I really think it is more than anything — is Positive Thinking. I am always reminding myself what is important to me and even in the most negative times I will look for the positive. Another big thing for me is Consistency. When you do something over and over (good or bad) you form habits that you live by. I am focused on what makes me feel good and I know what doesn’t and it’s never worth it. I know whatever I am grabbing for will be there on my cheat day and I almost never even want it when I can have it. Same with exercise. I run every day because I love to run. But there are days that I don’t want to go but I never give myself a choice because I know when I am done I am so happy and if I don’t go I am never happy about not doing it. Many times we get in our own way of what we want and what we don’t want. Many of us have a way of making life so much harder than it has to be. What it all comes down to is it’s not that difficult to do the right thing. If we have a plan and follow it through and we stay positive – we can accomplish anything. 

HERE ARE 10 TOP TIPS ON HOW TO KEEP CENTERED, FOCUSED AND IN CONTROL:

1. Positivity. I truly believe In the power of the positive mind. I believe we can talk ourself into being whatever we want to be. It’s the power of manifestation at it’s highest level. It starts with your own positive energy and what you put out to the universe and to others. That means sharing the love, giving compliments, not gossiping, and most of all believing in yourself.

What I find to be the most damage to clients is the negative they put upon themselves. Living in a negative state is so destructive to you and everyone around you. How you think and feel and how much negative or positive you put into your mind, your words and your life is going to reflect on you and it’s going to affect everyone around you. So this week listen to your words and work hard to turn the glass half empty into the glass half full because I promise you when you live in a positive mindset it’s going to be life changing. 

2. Non-negotiables. First of all, you may be thinking “what in the world are non-negotiables. Well, non-negotiables are those things in your routine or your lifestyle that are must-do’s that you prioritize to stay healthy and feel your best. For me my non-negotiable are eating on program, running, and family time. So I make those things a priority in my day that I have to incorporate around my work day. No matter what I get them done because they are non-negotiable and they must be included every day. I will not trade off one of them to do something else – that is why it’s non-negotiable. — Today take time to reflect on your lifestyle and decide what things you need to feel 100% and at your best every day and make them non-negotiable in your day.

3.  Routines. You may have heard me speak of it in an earlier blog or podcast. Creating and practicing a routine is one of the most powerful things you can do to train your body to stay centered, focused and in control. There is great power in starting my day feeling calm and in control – and my routine gives me that. 

4.  Reflect.  I always take 5 minutes a day to reflect on my goals. I tell clients all the time – take a step back and look at where you were, where you are now and where you want to be. Sometimes we can forget why we are working so hard and sometimes our goals can change. When you take a step back and reflect you can revisit your goals and make sure that you are still on the right path to reach them. 

5.  What do you want – what is your goal?. Get clear on what YOU want first – So many are conditioned to pay attention to what others want, they forget to think about what they want. Getting clarity FIRST on what you want is critical. 

6.  Journaling.  Now you know what you want – it’s time to write them down. When you don’t write down your goals they stay in the abstract. They are less real, even if you think they are as real as they can be. You have to write them down and get very specific about them. Writing out your goals and specifically about what you want is the smartest goal setting method you can do. If you want to stay centered, focused and in control then you need to ensure you are doing it the right way. If you are serious about your goals and what you want, then you have to actively set them and detail them out. Simply create as much detail towards your prospective goals as you possibly can and you will achieve them

7.  Listen to your Intuition.  I am a very intuitive being. Most of the time I know what people are thinking and what they want before they even tell me. We all have an inner voice. Give yourself the quiet time to listen to your intuition. Stop “Doing” for at least10 minutes each day and start just “Being”. We’re called human beings and not human doings for a reason. I actively do this when I am running. I am listening to my thoughts and feelings. Listening to your intuition will tell you what’s really important to YOU. It will give you clarity on what you really want and it will give you greater confidence to get it.

8.  Pay Attention to Your Energy. Make a list of what energizes you and what de-energizes you. This could be related to your work, your friends, your exercise. Then spend more of your time with what energizes you and less on what doesn’t. You’ll be surprised at how much more powerful you will feel.

9. Be in competition only with yourself.  I am a big believer that we should only try to be better tomorrow than who we are today – and better today than who we were yesterday.  It shouldn’t matter who has what or more than you.  Our thoughts and emotions have an incredible ability to either give us power or take our power away. Every time you compare yourself to others, you give your power away. Start to watch your thoughts and emotions almost like an outsider and then focus on the ones that give you more power. When you focus only on being the best person you can be and doing it by being a better person each day – that is when you will really see yourself gain power. Be your best self – and let everyone else be theirs. 

10. Manifest It:  Manifestation is based on The Law of Attraction, which, in simple terms, is the ability to bring things into our realities through energetic attraction. Essentially, like attracts like, what you are putting out into the world is what you will receive back from it. Remember manifesting will only work if you believe it will. So if you believe that you are going to be healthy, happy, thin, and wealthy – and you put that into the universe, you work hard everyday for it, believe in it, and stay positive every day about it —I really believe it will happen. It might not be overnight but the more you believe in it the more you will see it. 

If you read the list above you will see how the list goes hand in hand.  You can’t manifest the positive in your life if you are gossiping and putting out negative for others. You must live what you want to manifest. So start by being positive – have your non-negotiable that are important to you – make sure you are following your routine daily so you feel your best – be clear on what you want and then journal about it. Listen to your intuition – Pay attention to your energy -be your best self everyday – and manifest exactly what you want and how you want your life to be. Think about it right now. If you could plan your dream life what would it be …..— these are the energies you put out into the universe everyday and you will see and feel the universe return abundance.  

When you live this way daily you will find that you stay centered, focused and in control and day by day you will be reaching your goals. We all have the power to be who we want to be and live how we want to live. If you haven’t already – then start today. I promise you will be so happy you did. 

IT’S ALREADY YOURS

YOU JUST HAVE TO BELIEVE IT

~Love to Live Healthy with Josephine Fitzpatrick

 

www.innovationweightloss.com

Innovation Healthy Market

8031 Jericho Tpke

Woodbury, NY 11797

516802-5055

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MIND GAMES TO MOTIVATION

MIND GAMES TO MOTIVATION

From Graduations to Starting Camp — this time of year is all about endings and beginnings for all ages. We are all experiencing happy tears in all kinds of celebrations. So how do we stay motivated to stick to our program and lose the weight when we have temptation at every turn? Here are some tips that will help you get past the mental games we play – the self sabotage we do -and keep you motivated and happy to stay on your path. 

MIND GAMES: You know that 90% of weight loss is mental. As soon as you can’t have it you want it. You want the weight loss so bad but at the same time you can talk yourself into cheating in seconds. You are so quick to notice when someone takes advantage of you but do you ever realize when YOU are the one taking Advantage of YOURSELF. 

EXAMPLE: MindGame— You step on the scale mid-week because part of you thinks— If I lost I will keep going but if I didn’t lose I’m giving up and eating— but the truth is you have only been on program 3 days so you didn’t even give your body enough time to lose the weight. 

EXAMPLE: MindGame— You make deals with yourself — Im going to have extra today but I will eat less tomorrow (even though you know that will never happen – once you eat off program you will be lucky if you even get back on the next day- never mind eat less). 

SOLUTION: The truth is when it comes to Mind Games we get into negative thinking because it’s always going to be easier to do the wrong-thing than do the right thing. The only way to stop playing mind games with yourself is to be brutally honest. When you see you are questioning your original plan – think about why you are doing it, and if you are being honest with yourself you will acknowledge that maybe it’s because you are tired or you are hungry and you feel mentally weak. Sometimes when you ask yourself the honest questions you will give yourself the honest answers and then you can move away from the mind games and focus on the truth of what you want and what it will take to get it. 

SABOTAGE:  Self-sabotage is when you actively or passively take steps to prevent yourself from reaching your goals. When you are constantly sabotaging your own thoughts you are taking yourself off the path that you know means so much to you. There are many reason why we self sabotage such as – Instant gratification – and/or avoiding what needs to be done. But at the end of the day the Why isn’t always as important as learning to STOP. 

The best way to stop sabotaging is to Plan your day. The reason for this is because when you have too much freedom and no plan it creates lack of self regulation. When you have a plan it immediately creates control from within. When you have control from within and you plan your day – as long as you follow that plan – you will be less likely to self sabotage. 

MOTIVATION: If you are not disciplined enough to just walk away or just say NO -how do you stay on your path and lose the weight. MOTIVATION! Motivation represents the willingness to put your efforts in a particular direction so you can achieve your goals. Motivation is what makes you perform- It energizes your behavior and directs you to perform the activity by using your own enthusiasm. So a great example of this is when you give yourself that one solid week on program and you see your results – those results motivate you to do it again. But you have to start with putting the work in to that one solid week to create your own motivation. 

VISUALIZE: This is big on my list these days. Don’t just think about it – but actually visualize it! When you visualize you are giving your brain a clear picture of what you want to feel and look like. When you do this the visualization sends a signal to your body to start behaving consistent with the image. It’s such a powerful skill most of us don’t even know we have. One of the best things you can do is think about an event you want to go to. It could be one day or multiple days. It could be as big as a wedding or as small as a beach day. The idea is to think about how you want to to look and feel that day. Think specifically about what you want to wear – and how you want to look and feel in it. Visualization is a simple technique that you can use to create a strong mental image of what you really want. 

FINAL THOUGHTS…. Think about the end of the day and tomorrow. You finished your on program day. You are laying in bed a little hungry but not starving. You immediately feel lighter and healthier. You can tell in your body you have done the right thing – it doesn’t even matter what the scale says you know you are lighter. You followed your program and had a great day. You wake up the next morning and you feel even better. When you wake up after having an amazing day you can literally feel how light your body feels. And instead of dreading getting dressed you are excited about it. Happy and feeling good – that is always how you want to end and begin your amazing days.

The words you tell yourself everyday

will either Lift you Up

or they will Tear you Down

~Love to Live Healthy with Josephine Fitzpatrick

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EASTER & PASSOVER – WHEN AM I CHEATING?

PREPARE FOR THE HOLDIAYS

Whether you are celebrating Passover – Easter or both! – you want to incorporate your Cheat day into your celebrations. Here are some helpful tips:

CHEATING MORE THAN ONE DAY: Split your Cheat day and do Cheat Meals. Instead of having Saturday as your Cheat Day – do Friday night and Saturday night – back on program Sunday. Or you can do Saturday night and Sunday night back on program Monday. Any two nights you want to do cheat meals instead of a whole day. You want to have cheat meal dessert and drinks (optional). Remember when you split your cheat day it’s one less day of the week you have to lose weight.

CHEATING ONE DAY: If you know you are cheating only one day you always have the option to keep your Cheat Day to one day. One cheat day a week will always give you the best results. But only do this if you are certain that you are not going to be tempted at other holiday celebrations.

VACATION: If you are going on vacation – do not cheat before you go. Stay on program and pick one cheat each day to enjoy while on vacation. Any meal – dessert or drinks. You choose each day one thing that you want to indulge and enjoy. This will help you maintain the week. If you want to lose while on vacation then you must stick to your One Cheat day a week and stay on program on Vacation. Sounds hard? It’s not as hard as you think

EXAMPLE:

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

If you want more than this then you should be prepared to maintain or possibly gain. Remember your actions = results.

PASSOVER CHOICES:

INCORPORATE PASSOVER CHOICES IN YOUR DAY

BREAKFAST & LUNCH CHOICES YOU CAN INCORPORATE PASSOVER WEEK:

• MATZAH-2 Matzah with 1tbsp of peanut, almondor SunButter, or 1/2avocado

• MATZAH AND FRUIT: 1 Matzah with 1 tsp of pb or sunbather with 1 piece of fruit

• MATZAH AND EGGS- one Matzah with 3-4 egg whites and 1 cup of veggies

• ANY Kosher Meat no sauce no marinate no butter

• Light tuna or chicken salad or egg white salad with 1 matzah

• Chubby Potato: 1 large white potato or sweet potato with 1 cup of veggies on top and 1/4 cup of cheese and bake 🙂

• 1/2 cup park skim Cottage cheese with 1 cup of fruit 

• Popcorn

• 15-20 Any nuts

• Think Thin Bar

• Matzoh ball soup without the Matzoh ball

• 2 slices of low fat cheese or 1 light part skim cheese stick with 1 Matzah

 • non fat greek yogurt with 1/2 cup of berries

• 1 cup of any berries with 2 tbsp of cool whip

 

 

INNOVATION FOOD AND PASSOVER:

1) IF YOU are NOT STRICT and ALLOW FLOUR FROM OUR VEGETABLE PROTEIN you can have anything in the store

2) STRICT – NO WHEAT OR ANY KIND OF FLOUR

— All our Gluten Free Muffins, GF Cookies and GF Bagels

— Our Entire Ketovation line contains no wheat or flour 

Cauliflower Pizza

Turkey Taco

Chicken Salad

Tuna Salad

Sweet potato fries

Tomato Soup

Broccoli cheddar soup

Bisque Soup

Pudding

Rice Sticks and Hockey Puck Rounds

Chocolate mousse cake, & Cheese Cake & Gummy Bites

All Innovation nuts regular, chocolate and mixed

Popcorn

Licorice

Detox

The Staff of Innovation wishes everyone a healthy happy Holiday 

~Love to Live Healthy with Josephine Fitzpatrick

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HELLO MARCH

What is your MARCH GOAL?

With Spring and Summer around the corner – March is a month of Irish kisses and Shamrock wishes and an amazing month to focus on a goal. Yes ONE goal that you want to achieve in March.

What is a goal: A goal is what a person is trying to accomplish, it’s the object or aim of an action. It is usually something that is difficult to achieve, but doable. We know that waiting, wanting and hoping for a goal to happen – does not make it happen. You have to visualize, define and plan your goal. You have to put the work in to get the results. But before you can do that you must know what your specific goal is.  

Your goal must be clear and well defined. Vague or generalized goals are unhelpful because they don’t provide sufficient direction. Your goal should be very specific. The more specific, the easier for your brain to achieve it. Your goal should also have a deadline – in this case our deadline will be March 31. What do you want to achieve by March 31? 

Why only one goal: Choosing one goal will allow you to decide which area you want to work on first to best improve your life! What is most important for you to achieve right now? What will make you happy? What will make you feel good? What will improve your life both mentally and physically the most.  

When you make the decision to go after one goal with a deadline it will also help you gain a sense of purpose. With purpose, we can better focus on what we want to accomplish in our day – knowing each day is attributing to this one goal. This purpose gives us drive and motivation to keep pushing! 

TIP: you want to keep the goal doable. It’s one month that you have to achieve this goal. So think of it like a mini goal each month that will keep adding up and contribute to your big goal.  

So what is your specific goal for March? 

Here are some examples: 

  • Fit into a specific size pants by March 31
  • Fit into your favorite shorts or bathing suit
  • Maybe it’s to clean up your weekends and only have one cheat day a week and not 3 mini ones.
  • Stick to your meals and snacks without eating in between
  • Fasting and eating only in the 5 hour period each day. 
  • Exercise 5 days a week
  • Run 1 mile everyday 
  • Text Josephine EVERY night
  • Lose 10 lbs (2 lbs a week) 

Once you figure out what your ONE specific goal is – then you can put all your focus on achieving it.

Goals should always be challenging, they should force you to leave your comfort zone. Contrary to what may seem, when a goal is difficult it actually generates more concentration and is more likely to be achieved. Of course they also need to be realistic and doable. They have to be possible.

Once you decide on what your goal is for March – now you have to put the work in. Any goal requires determination, discipline and a lot of hard work. Like I mentioned earlier – you will never reach a goal by just wanting or wishing for it.  

Bottom line is Action: You know your goal now you plan each day for it. You prepare how you are going to achieve it and you follow through everyday with your plan. If your goal is to do the 5 hr fasting — then you know it will require you to plan your hours that you will fast – and you have to know what you are eating each day and you have to follow through with that plan.  It’s always going to be more than just having a goal and all about putting the action in to achieving that goal.  

Final thoughts……Know your specific goal — put all your focus on it and work hard everyday for it – you will feel so accomplished and thrilled when March 31 comes around (so quickly) and you have one of your mini goals achieved and you will be ready to plan your next goal for April. 

“The difference between who you are and who you want to be is What you do”

~Love to Live Healthy with Josephine Fitzpatrick

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FEBRUARY GOALS

HELLO FEBRUARY:

February is one of those months that arrive fast and exit even faster. And yet so much is going on in such a short month. We have Valentines day and President’s day weekend and Winter Break. So much fun so little time! 

LET’S TALK ABOUT GOALS:

The beginning of the month is the best time to plan for your goals. Take a look back at January – did you accomplish all you wanted? If not – why? Be honest with yourself because at the end of the day you are only hurting yourself with excuses.   

FEBRUARY GOALS:

Before you make your February goals – make sure whatever goals you choose they include what is going to make you happy. Make sure you are making them for the right reasons. Because in order for you to reach your goals they have to mean something to you. Because when they mean something to you that is when you will do everything you possibly can to reach them. 

Start by deciding what your goals are and then think about how much do they mean to you. How hard are you going to work for them. Always remember making goals is the easy part – putting the action and work into achieving them is the hard part. We all want success – but actually doing the work is what creates the success. And when it comes to weight loss it’s as much mental work as it is physical. When you make those goals you have to include being willing to with walk away from temptation and being okay with eating less and dealing with those little hunger pangs. It’s not just “I want to lose weight” it’s about everything that goes along with losing weight. It’s hard work. But if you really put 100% thought into this and you tell yourself everyday how important it is to you – then you will achieve it. Because our mind is so powerful we can believe anything we tell it to – but of course that road goes both ways. Always remember it takes just as much energy to be negative as it does to be positive. 

CLIENT STORY:

I would like to tell you about one of my clients. She is a young mom of 3 who was overweight at 180 pounds. When she first came to me she was sure she wasn’t going to be able to lose weight. She was very depressed. She tried every quick fix diet and felt completely defeated. I explained none of that mattered – what was important right at that moment was that I was going to hold her hand throughout the program – all she had to do was trust me and trust herself and if she was really willing to work for this as much as she said she was – then we would do great. 

She started in September and now February 1 she is down 52lbs. Some months she lost more than others but even through holiday months she always had weight loss. What was most amazing was she never gave up. She worked so hard every week to stay on program – even with the temptations that were in front of her everyday. She always remembered what was important to her and what she wanted most of all was to feel great by Winter Break because her family was going away and she said her last trip she was so miserable and insecure and wore cover – ups the whole time. She said it ruined her trip and she ended up comforting herself with food the whole time. She was so tired of that feeling.   

One of the reasons I am telling you this story is because I think it’s so important to understand and really think about goals. She didn’t just WANT this she was willing to put the work in day after day and week after week. This trip kept her motivated throughout. For her It was more than just the weight loss. She said she avoided stores and places to go to because she didn’t feel good about herself. She was upset with herself because she felt 20 years older than her age and she didn’t know what to do about it. For her it was so much more about her confidence and this winter break all she wanted was to walk on the beach in her bathing suit and feel confident. We recently did a phone call and she cried and said to me — she never really understood how unhappy she was in her body until the weight loss. She said she knew she wasn’t comfortable in her body but didn’t realize how unhappy it made her. And only when she lost the weight and became really comfortable in her skin again — was when she knew how much this all really meant to her. She felt truly happy. — and that is something we forget. Happiness isn’t a thing – it’s a feeling. And maybe her goal wasn’t really about weight loss it was about feeling happy again. 

I think one of the most important points of this story is it’s not just about the number on the scale. It’s not about a size of clothes. This is about not settling for less than what you deserve because it’s easy. This is about not telling yourself that you did your best if you really didn’t or that you are happy if you know deep down that you are not. This is about digging down deep and working extra hard for something that means everything and that could even be potentially life changing for you. Yes im talking about weight loss but this can apply to anything in your life that you know you haven’t worked hard enough for. And while it may sound silly to some – I mean how can weight loss be life changing? Well waking up and going from feeling unhappy to feeling happy everyday is life changing. Those of you who have gained and lost weight know exactly what I am talking about. It’s life changing when you feel comfortable in your body and how much confidence you suddenly have because you feel good in everything you put on. When you feel good in your body everything changes for you. You feel healthy, energetic, you love to get up and get dressed. It can make the smallest things in life feel exciting. All because you are taking care of yourself and doing the right things.  When you think about it. It’s really not too much to ask of yourself. I mean just by doing the right things and making the right choices you get to live a life in a body that makes you feel HAPPY everyday. And that is life changing to a lot of people. 

Whatever your goals for February are – make sure they = happiness 

Love to Live Healthy with Josephine Fitzpatrick