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clean eatingdieteatcleanExercisefamilyfeel goodhealthyHealthy TipsLifestyleMotivationSUMMERweight loss
July 3, 2021By Josephine Fitzpatrick

INNOVATION MENU’S ONLINE

[dt_sc_hr_invisible_small]NOW YOU CAN PURCHASE AND DOWNLOAD AN INNOVATION WEIGHT LOSS MENU RIGHT FROM OUR WEBSITE WWW.INNOVATIONWEIGHTLOSS.COM

[dt_sc_hr_invisible_small]FOR A DESCRIPTION OR TO PURCHASE A WEIGHT LOSS MENU CLICK ON ONE BELOW THAT FITS YOUR LIFESTYLE.[dt_sc_hr_invisible_small]

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~Love to Live Healthy With Josephine Fitzpatrick

 

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clean eatingeatcleanExercisefeel goodgoalshappyhealthyHealthy TipsLifestyleMotivationSUMMERweight loss
May 18, 2021By Josephine Fitzpatrick

CHOOSE HAPPINESS

[dt_sc_hr_invisible_small]WHAT MAKES YOU HAPPY? I was recently talking to a client about how important it is to follow your menu and really understand that anything over the amount is going to make a difference in your weight loss. She said to me, “I see so many of your clients who have lost so much weight and they are so thin but they act like it’s a job and they treat it like it’s a job – is that good?” I said you have to treat it like that. But it’s doesn’t have to be negative job – it should be a positive job. It’s a job that you love to do. You want to eat clean and be healthy, so yes treat it like an important positive job in your life or the alternative is to be negative about it and you will keep sabotaging yourself and keep gradually gaining. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HOW DO YOUR CLOTHES FIT?  Think about your clothes and how they fit you – how do you feel in them. This is a big topic because so many times a client who is not doing the right thing and gains weight will often say to me “but my jeans still fit me.” My response is always – but do they really fit? They may be on your body but do they really fit? Are they tight to the point you feel like you can’t breath or you have to constantly pull them up over your tummy. I know you all know what im talking about – because the same pair of jeans can fit and be tight and uncomfortable or they slip on where you feel amazing and thin in them. Only you have the control to determine how your clothes fit and what you want to feel like in them.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FACT: DID YOU KNOW: Most people don’t even realize how much weight they had to lose until it’s off their body. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHAT YOU DO TODAY WILL REFLECT TOMORROW: The bottom line is if you are asking if it’s good to treat your health and weight loss like a job then ask yourself this question – Are you happy where you are? Because I can tell you first hand that my clients who obsess about it and treat their health and weight loss like it’s a job are very happy. They wake up happy because getting dressed is not an issue. They go out and have fun because they feel good. They are excited for summer and even more excited to go shopping for it. So yes, while they may be obsessive and work hard and treat their weight and health like it’s a job – the pay off they get for it is priceless. So ask yourself right now, are you happy with the effort you have put in to yourself, your health and your weight? Are you excited to go summer shopping and excited for all the outdoor parties and barbecues that will be coming your way soon? Do you wake up excited and happy and full of energy? Understand that this is all real, I am not exaggerating at all. I hear the clients who do not do the right things and continue to make it a struggle on themselves because they constantly put food ahead of their happiness. I see how it makes them unhappy. Then I see the clients who make it a priority to stay on program. Yes they all have their own struggles, it’s not easy for anyone but they still do it. They have learned to love how they feel more then they love the instant gratification of feeding into a craving. You have to constantly remind yourself which is more important to you and what will make you happy.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HOW DO YOU REALLY FEEL? There is no faking it and you can even feel it in your own mood – when you take care of yourself and you eat right and you lose weight you FEEL GREAT! You have more energy and you spring out of bed. You are excited to feel that lighter feeling that you know can change your day from bad to good. But if you are not feeling all these amazing things then it’s time to take your health and weight loss seriously and treat it like the important job that it is. Because then and only then will you get the pay back of feeling happy, healthier, lighter, fitter, energetic and strong. It’s not always about the number on the scale – it’s about doing the right things and feeling good. You feel good and your personality shines – you feel like crap and your personality reflects it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IT 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 well 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! A job that you are excited about doing. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I know you have heard this before from me 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 in you will never want to go back to your old eating habits. But you need to start because in order to be happy with everything else in your life you need to start with YOU![dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DO IT NOW
SOMETIMES LATER BECOMES NEVER[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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April 20, 2021By Josephine Fitzpatrick

THE TIME IS NOW

[dt_sc_hr_invisible_small]THE TIME IS NOW:  Just when you thought you had it all in control life comes and throws a busy week at you. Don’t worry you are not alone. But this is when you really need to be your strongest because if you give in or give up – there may be no time before shorts and bathing suit — and that is simply not an option before summer begins. What you need to do is remember we all slip and fall – but it’s how long it takes you to get back up and get back on your path that will determine your success. Don’t worry about “ why” you did it and just move forward and try your hardest not to do it again. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you have come back to the program, are starting new or if you have been on but losing your way – then you need grab hold of it ASAP before it controls you. You have to remember and remind yourself how unhappy you are when you are not doing the right things. One client who recently got back on program texted me after two weeks and said “I want to live like this forever – I feel so good I don’t know why I ever went off“.  We all know when you are doing the right things and eating the right foods you feel so good, in control and just better!” You have that control feeling of knowing what you are doing. You go to bed feeling a little hungry and wake up feeling amazing. So why keep sabotaging yourself when you know this is how you love to live and feel. The answer is simply – weight loss is hard and it doesn’t take much to talk yourself into a bad decision. This is when you have to always be your strongest. When you are physically weak you need a strong mind. You have to stay positive and remind yourself how much better you feel when you continue to do the right things — and just as important remind yourself how much worse you feel when you are not doing the right things.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE TO BE POSITIVE[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]How do you get to a positive state of mind.  There is no magic. You accept where you are and you move forward to where you want to be. When you are not in a great place it can be the hardest time to push yourself to get there – but it’s also when you need to push yourself the most. You will always believe the story you tell yourself. So either you can do it or you can’t – it’s always up to you.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Sometimes it will take you being really focused to do the right things – planning ahead, reminding yourself over and over what you want, walking away from the temptations, and pushing aside all the negative feelings – focusing only on where you want to go. Reminding yourself constantly that when you stay positive and on program – it is the only thing that will change the way you feel mentally and physically about yourself and about everything around you. Keep it simple -yes you are a little hungry and can’t have what you want when you want it but in return  when you do the right things and you follow your menu you feel better. When you feel better you act better and you even speak nicer to everyone around you – you think happier thoughts throughout the day and you let go of any negativity.  Every good decision leads to another one. Even when the scale doesn’t move as much as you wanted it to you will still say how much better you feel mentally and physically by following your menu. Will it be hard – of course it is. But just focus on one day at a time and one solid week at a time. You have to stay positive and know if you put the time in and you follow your menu and you stay true to 6 clean weight loss days with 1 cheat day — It will only take only one week to start feeling so much better.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you feel the struggle here are some tips to help you:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 1.  LIVE THE PROGRAM: Don’t get into the habit of going off and on program, you will end up with more Cheat Days then clean days. In order to live the program there are no “do overs” or “starting fresh” it’s just a continuation of your life. You had an unexpected Cheat Day? Then that becomes your Cheat Day, you don’t just start again. If you eat extra in a day but still keep to on program foods then you call it a Maintain Day. When you get to a great number you don’t just start going back to your old habits, you continue on with the program. Six days clean and one day to indulge should be your way of life.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 2. PLAN PLAN PLAN:  I can’t say it enough but if you plan your days before you start them you have a 99% chance of sticking to them. Don’t go through the day just not eating or trying to wing it – because once you start eating you won’t stop. If you feel that you can get through the day okay but your nights are sabotaging you? Then save your snacks for night time when you need them. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 3. DON’T MAKE YOUR OWN RULES: Follow what works for you. You know when you have your 6 on program days and 1 cheat day you lose weight. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 4. OWN YOUR MISHAPS: If you ate it – own it. The very worst thing you can do is try and fool yourself because that isn’t hurting anyone but you. Don’t compromise – don’t conveniently “forget.” Own it and move on. If you find that you went off for a meal, a day or a night – don’t starve yourself to try and make yourself feel better because it will only backfire on you. If you go off for any reason – keep it simple and just get right back on. It’s not the end of the world – it’s life and it will happen. The most important thing is what you do after it happens. Remember – there is no magic pill to make it go away. The only thing you can do is own up to the fact that it will take you a little longer to get to where you want to be. And maybe owning the thought that it will take you longer is exactly what you need to prevent it from happening again.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]5. WATCH THE ALCOHOL: One drink is a snack and 2 drinks are mind changing. – I don’t even have to explain that because you all know what I mean.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you are on your game and doing amazing – stay there!!!  Remember how hard you have worked to get to where you are and constantly remind yourself how easily control can get away from you – stay mindful. Only you have the power and determination to stay on program and continue to do the right things. It’s always good to look at where you started and where you are now. Even if you are not where you want to be yet, you have to celebrate your success and enjoy the journey. Weight loss is HARD! And when you are doing amazing you have to be proud yourself and feel good about your accomplishments every day. Find the positive in your changes and celebrate them by feeling good. If you have been struggling THE GOOD NEWS IS IT’S NEVER TOO LATE! If you want it and it really means that much to you then you need to do it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It all starts with you. Your choices – Your decisions, and your positive mindset. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]OUR LIVES BEGIN TO CHANGE
THE DAY WE DECIDE WE WANT IT TO[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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March 30, 2021By Josephine Fitzpatrick

Choose Your Battles

[dt_sc_hr_invisible_small]THIS WEEK YOU HAVE TO CHOOSE YOUR BATTLES[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I have to first say I am so so proud of so many of you! I really see how hard you are working and so many of you did all the right things getting right back on after New Year’s and have not looked back. New, old and returning have made a commitment and have stayed with it. Some are sharks and others snails but both doing amazing at their own pace! Three months in to 2021 we are at the end of March, and we are in a place where so many are on some kind of vacation whether it’s home or away. I know it sounds crazy hard to be able to maintain while you are on vacation but if you are mindful and really think about what you are doing it’s not as hard as you may think. Here are some things to remember and follow:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE YOUR BATTLES: I know I have said it over and over but I like for you to think it in your sleep – In order to maintain you can actually add food or drink into your program and still lose. The reason for this is because when you are trying to lose you need to be in a state of restricted. You need to have LESS than your body needs. When you are maintaining you get to have more food than when you are trying to lose. You get to have enough food – the amount that your body needs to maintain and not lose and not gain.  [dt_sc_hr_invisible_small]
  • [dt_sc_hr_invisible_small]One meal and dessert off OR alcohol but not both. So if you are a foodie then you will eat clean all day and choose one meal a day and one snack/dessert and have that as an off program choice. OR if you are over the age of 21 and like your alcoholic beverages on vacation then you can do clean meals and snacks and have your drinks when you want them.[dt_sc_hr_invisible]
  • Stay away from the nachos! When you are at the pool or the beach or after the slopes – you will order fresh raw veggies with hummus or light ranch. These veggies will help keep you munching and maintaining while you are laying around enjoying the sunshine or relaxing at the lodge after you ski.
  • If you choose to have one meal a day off program then you do not get a Cheat Day at the end of the week. Remember, the Cheat Day only works when the other 6 days are 110% on program. So if you know you are “off” each day then you are using that and not your Cheat Day. You can’t do both because if you do you won’t maintain you will gain.
  • You can’t run, exercise or ski off a bad food day so any exercise you do, make it in addition to your controlled food day. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The most important thing to remember is how hard you have worked to get to where you are today. You have sacrificed and have gotten yourself to a place where many of you no longer have cravings through the week. When you work so hard to get here you want to be able to enjoy it. Just because you are on vacation or a “stay-cation” doesn’t mean you just go back to your old habits – and trust me they will want to come back. It’s up to you to remember how AMAZING you feel when you are doing the right things. It’s up to you to think about how hard you worked to get to this amazing place. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DON’T LET THIS HAPPEN: Most people start vacation feeling amazing. You work hard and you do all the right things to get there and then all of a sudden by mid vacation you start to think “I can have that – I’m on vacation”and  “I can have that – everyone keeps telling me how great I look”and “I feel soooo good – I’m just gonna have it this one time.” And then slowly you start incorporating more and more and throughout the day you are picking and tasting and sharing…before you know it you are bloated and your clothes are starting to tighten. And if that’s the worst of it that would be enough but it’s not. Because then all of a sudden your mood starts to change. You went from starting the vacation so happy to now you are slowly becoming miserable. You can’t believe you let it get you again. You are starting to feel that heaviness. And you were so happy when you were lighter why did you let it happen…now your whole mood has shifted. You think the kids are driving you crazy but the truth is you are driving them crazy! You are feeling bloated and you are upset and short tempered. All because you feel bigger and bloated because you are no longer in control. When you are not feeling your best everything starts to bother you. And you keep thinking I was just so happy. I shouldn’t be doing this we are on vacation – but you can’t help yourself because your sugar levels are dipping and rising with every unhealthy meal you have. Then you have a drink or a bad meal to numb out the fact that you did it again and the drinks / unhealthy meals just make you eat more and before you know it you are waking up even worse then the day before! Then you start thinking you just can’t wait to get home! But wait it was only a couple of days ago you couldn’t wait to get here!  – DON’T DO THIS TO YOURSELF! There is no food or alcohol that is worth this. Stay in control and think about what you are eating and putting in your mouth before you do it. Have a plan everyday so you can enjoy your vacation. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Vacation or Staycation:  You are not there to eat out of control. It’s okay that staying in control and on plan makes you happy. Don’t get in the mindset that you need to eat everything because you are on vacation. Because that will make you unhappy not happy! You are not there to be unhappy. You are on this beautiful trip with your family and/or friends and you are there to have an amazing time that should not revolve around food. It should include food but not revolve around it. There is always a healthy choice – MAKE IT! You can’t have the whole cake but you can have a slice everyday and that should be enough. Your “slice” might be dessert, meal, alcohol etc. but choose it and have it everyday – but the rest of the day must be on program. Because you will feel so much better THE WHOLE VACATION if you do. You can have your cake and eat it too you just can’t have it morning noon and night everyday. Choose your battles and know what is important to you. If it’s your alcohol then make a place for it in your snacks. If it’s desserts then that is what you have each night with the rest of the day on program. If it’s your food then you choose which cheat meal each day you are going to have. You should have an amazing time and you should enjoy everything you want – but that doesn’t mean you go there and you treat everyday like a Cheat Day and it doesn’t mean you go there and lose even a little control because you know where that will lead. Staying in control makes you happy and makes you feel good. That’s what your vacation should be about – feeling good! When you go on vacation you are supposed to come home feeling better than when you left – make sure you are doing what it takes to feel that. I always tell you that when you come home I will get you back to feeling amazing. But the truth is, you want to be away and feeling amazing. So think about your choices and make sure they are worth it. Because at the end of the day – In the reality of it all, it’s not very hard – IT’S TEMPTING. BUT YOU ARE STRONGER THAN ANY TEMPTATION.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE YOUR BATTLES AND YOU CHOOSE YOUR HAPPINESS.[dt_sc_hr_invisible_small]
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March 16, 2021By Josephine Fitzpatrick

IT’S ALL ABOUT CONTROL

[dt_sc_hr_invisible_small]IT’S ALL ABOUT CONTROL[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]YAY! The CLOCKS have changed! What does the time change mean? It’s the first sure sign that the warmer weather will be approaching. Might not be today, this week or even next week— but it will be soon. In NY we will go from 30 degrees today to 70 by next Saturday. It happens so fast that even after such a harsh NY winter- many of you will still wish you had more time. But the truth is – you do have more time. Every day is more time. Every day adds on to the great day you had the day before. Even when you haven’t been perfect, the consistency of when you decide to start being 100% will make all the difference. Just don’t let another day go by with pushing it off and having that last extra thing or starting tomorrow. Because the difference from doing it today or waiting another day or week will show the results in the scale. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HAPPINESS: If I noticed one thing this past week more than anything else it’s the happiness and excitement of all of you who are doing so well. Maybe it’s because right now with spring approaching you are all so excited to take the coats off and show your hard work. Maybe it’s the excitement I feel through the text when you have hit the next number or feeling the sense of control that you have over what you are doing and the choices you are making. Maybe it’s because you love when I post your results on Sundays — maybe it’s all of the above. What I will tell you is I love it. I truly love to hear you so excited about where you are and where you are going. . It’s such an amazing feeling to have so many clients text that they are in such a great place. It’s life changing when you can wake up and feel that control over what you are doing – the control over the scale – the control of staying on program. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]There is no reason that you should not be one of these clients. I know this program is so very doable. I’m not telling you to do something that you can’t do. You have the tools, the support, the food and the Cheat Day. Every client that has been successful on program all say the same thing – the program is so doable and they found it so much easier than anything they have ever done. They love ordering the food because it’s easy and delicious and they love the support. It’s hand-holding. We know how hard weight loss can be so we make sure we are there for you. But YOU have to be there for YOU and make the right choices and be strong in the face of temptation. Stop waiting, stop putting it off and stop making excuses.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Quick little story: This past week I was talking to one of my clients who has reached her goal. She is going away at the end of March for Spring Break, so she was just so beyond excited to be able to feel good in her bathing suit. We were talking about when she started and the best way for me to explain it is — it was like standing at the bottom of the mountain. She couldn’t see the top but she wanted so much to get there. But the mountain was steep so every time she did a quick fix diet she kept sliding back down to where she started. But once she started the Innovation program and her first initial weight loss week where she lost 4lbs, she continued and went to 1-2 lbs a week. Slow and steady and most important in control. Well that is easy to say now but at the time she thought she would never see the top of the Mountain. The thing is slow and steady takes patience, and we know how hard that is when it comes to weight loss. The reason patience in weight loss is so hard is because [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1) We want to see immediate results.  We have committed to the program – now we just want the weight off. But we know it doesn’t work like that. Just because you decided to lose weight – doesn’t mean it just falls off your body. Once you commit now the real work starts. [dt_sc_hr_invisible_small]
 [dt_sc_hr_invisible_small]2) Often times deep down we want it to be over so we can go back to our old habits. We just want all the weight off so we don’t have to be in that controlled state of losing weight. But we know that control can never end because once you go back to the bad habits is when the weight will come right back on.
[dt_sc_hr_invisible_small]I can’t even tell you how many times she cried real tears because she would see 1lb and she felt like she just worked so hard for that 1lb – and she did work hard. Every 100% week on program is hard work. But just because you are working so hard — your body has to get rid of body fat and it takes time and consistency. I explained to her we are not dealing with water weight anymore we are dealing with real fat and that’s why the program works so well. You either keep playing with the same 3 lbs losing and gaining water weight — or you work consistently hard and get rid of the real fat. But it takes a slow and steady process to get rid of real fat. And some weeks that is just hard to handle. And trust me she threw every excuse in the book – it’s her kids, it’s because she went through menopause early, it’s her thyroid …. And yes the truth is somethings in life make it harder —  but not impossible, and that is what she had to keep believing. Even though it was hard every week she trusted me and trusted the program. And slowly she climbed the mountain and now with 2 weeks from Spring Break she has lost 36.5 lbs. and looks absolutely amazing. She looks 10 years younger and she feels 10 years younger. She is at her lowest weight in her lifetime- even before she had kids. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]THE PROCESS: What I found so interesting through the process that I saw with her and often see with so many of you – is the change throughout the program. This is the part I really want you to remember especially if you are struggling now or new to the program. The beginning of anything is always difficult. You are mentally trying to get back to healthy eating, you are eating less than your body needs so you are hungry, and to top it off you are seeing 1-2 lbs a week so it feels like it’s going to take forever. But then all of a sudden I see the shift. The shift is the feeling of control I start to see in you – when you recognize the balance you have created in your life with the 6 on program days and the 1 cheat day. When you recognize and feel the 1-2 lbs a week adding up and all of a sudden it’s all okay. You realize how life changing it is and how you feel so good in your body and on this path where you feel excited and happy all the time. And most important I see that you recognize your own capability and strength on what you can accomplish and how you are mentally and physically in a strong place – you are no longer doing the program you are living the program and you love it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FEELING GOOD: I can tell you I see it everyday and when you are feeling good with where you are and how you are eating and in control and feeling just lighter healthier thinner – you are a different person. You are different to yourself, your friends, your family, your spouse – you are just happy. When you are happy things don’t bother you like they would when you are unhappy. It makes perfect sense when you think about it. Something someone says to you that may not be nice when you are feeling out of control and heavy is going to affect you a lot differently when you are in a good place – and you are in control and feeling healthier, lighter and happier. When you feel good you are even happier and kinder to yourself. My point is, you have the control to be happy, you have the strength to be in control and to make sure your days are good and you are choosing the right things and feeling good about yourself. No one has that control except you. When you approach the world and the people around you whether it’s work, family, friends or just acquaintances and you are in a healthy, happy control state of mind you will respond that way. And of course when you are not – and you are out of control with your food, and not feeling healthy or in a good place and feeling heavy and thick – you will respond to those around you the same way you feel. At the end of the day, the way you act and present yourself to the world is the way you feel – and the way you feel is a result of the way you are taking care of yourself and feeding yourself from the inside out. Make the right choices and it will change your life [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IT’S HERE AND NOW: If you want to be Happy then make yourself Happy!! If you want the control of your day then follow the program. At the end of the day it’s your actions, your will and your want that will decide the outcome of what you do. I will tell you this – it’s here and it’s now and if you haven’t started then you should start and if you have started but have not been 110% then it’s time to be 110% – because spring is here and summer is coming and it is not going to wait for you. Do not waste these months and this time you have right now to do the right thing.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHEN YOU ARE HAPPY
AND YOU HAVE CONTROL
IT’S LIFE CHANGING[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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March 3, 2021By Josephine Fitzpatrick

Are you ready for March?

[dt_sc_hr_invisible_small]ARE YOU READY FOR MARCH?
YES YOU ARE….[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Spring is coming and everyone has lots of different emotions…. happy, sad, determined, mad, excited, disappointed… You name it and I am addressing it with clients. What we have learned so far is when you are in quarantine and go through something like Covid most of the time the results have not been pretty. It was a given that at some point you didn’t do the right thing for longer than a moment. How big or bad was very individualized across the board. However, while many of you got right back on in the Fall and Winter and have tried your best – some still struggle everyday from the affects of it all. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I want you to first know – it’s okay. Whatever you did or where you are the most important thing right now is to put it behind you and get back on program – no excuses, just do it. Get back on your program and fight hard for what you want. You have 5 weeks of March that will give you an amazing start and if you do the right things can take you to a very happy place. For those of you that have been amazing – keep going you have the head start – don’t stop, don’t look back – stay mindful and enjoy and be motivated by the mental and physical changes you are making everyday. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Short Term goal – where do you want to be April 1? 
One pound a week = 5lbs
Long Term goal – where do you want to be Memorial Day?
One pound a week = 18 lbs[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We all need goals – they are motivation to take us where we are today and where we want to go. Our short term goals help us reach our long term goals. But you have to start now the more you put it off the longer it will take you to get to where you want to be.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FOOD AND EMOTIONS: Don’t let the past hurt your efforts today. Food plays with emotions and feeling in the most drastic way. It can make you ride an emotional roller coaster that if not thought out can ruin your efforts quickly. I have seen the most dedicated people cave after one drink. I have also seen the most dedicated eat out of fear and boredom from quarantine. What you have to remember is when you emotional eat that also gives you negative emotions. You eat because of your emotions – and then you over eat more because you are sad your emotions made you eat. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It’s not the food that made you gain – it’s what you are doing with the food and how you are abusing it that creates the emotional roller coaster and results. The best thing you can do is learn from it. What made you feel good and what made you feel instantly bad. And most important how you feel today. Where are you and where do you want to go…[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]STAYING IN YOUR POWER: We have been talking a lot about the importance of staying in your power. Your power is your choices. When you make the choice to stay on program and follow your menu and exercise – you are staying in your power. When you make the choice to go off program because of stress, anxiety, alcohol, just simply in a bad mood – then you are giving your power away to your emotions. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Being in your power means mustering up the ability to handle your emotions mindfully. It means breaking free from anything that holds you back and makes you feel mentally and emotionally powerless. Staying in your Power is a kind of mental toughness that we need to bring to every situation. It’s the ability to take decisive and deliberate action toward a desired goal. It’s about living life intentionally with a sense of purpose and effectively managing your boundaries and fighting through the unhelpful thoughts that often sabotage your progress[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]How do you stay in your power:[dt_sc_hr_invisible_small]
  • Control your mindset. We have spoken about it in the past – you need to be mindful at all times if you want to reach your goals. Staying in your power requires having the ability to adapt to changing conditions and circumstances. It requires being proactive and staying mindful of your thoughts, choices, and actions. Only when we’re mindful can we see things clearly, and therefore adapt accordingly to the conditions of our life. When you are mindful you are not grabbing and eating – instead you take that one second – that one breath to think about if this is what you really want to do at that moment.
  • Take responsibility for your life: Don’t blame others, and absolutely do not cry about your weight. No one wants to hear it. Everyone is crying about their own problems. Instead take responsibility and work hard for what you want. Don’t talk about it – show your results with actions. Plan, Prepare and follow through and work hard everyday for what you want. There are no short cuts- just hard work and no excuses. When you take responsibility for your life and circumstances, you naturally feel empowered no matter what happens.
  • Choose to be happy: Everyday is a choice to be happy. When you choose to stay on program and do the right thing it’s the same thing as choosing to be happy today. We know when you follow your menu and stick to your meals and snacks you feel your very best. When you text me and say I had a great day today – that means you chose to be happy today. You knew doing the right thing was going to keep you in a happy place. You followed your menu and when your head hit the pillow you felt great – which made you wake up happy. The choice to be happy is your choice everyday to make and you do it by following what makes you feel your best [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]My Final thoughts…. No matter what’s happening around us, doesn’t change what goes on inside us. When you have clarity about what’s most important to you it helps you stay grounded and focused when temptation comes your way. And it will come – temptation will always be there. But when you are mentally ready for it – there will be no stopping you. When we are able to stay mindful and stay in our power, we naturally feel more confident and in control of our lives. The control is what is most important. When we are in control is when we see and feel the best results both mentally and physically. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible]You are ready for March! Don’t let the days slip away – make the most of each one and choose happiness.[dt_sc_hr_invisible]
You can not make positive changes to yesterday 
But you can make them today tomorrow and the next day.
~Love to Live Healthy With Josephine Fitzpatrick
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February 24, 2021By Josephine Fitzpatrick

MINDSET – BE OBSESSIVE

[dt_sc_hr_invisible_small]MINDSET
BE OBSESSIVE[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]With February coming to an end and beautiful Spring approaching we are going into MARCH with a Healthy Positive Mindset of OBSESSION.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]When you hear the word OBSESSIVE – you may think that’s a bad thing. But that’s only true when you’re obsessing over something that’s not healthy. The truth is obsession is an absolutely positive quality when it comes to improvement – and that is exactly the case when it comes to your mind, body, health and weight. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you want to be successful you have to be obsessive about it. Obsession can be a powerful and positive mental state. An obsession, by definition, is something that excessively preoccupies the mind. So if you are asking yourself is it healthy to be obsessive about something the answer is absolutely – especially if that obsession is an obsession to improve yourself – it’s not only healthy it’s also very motivating[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We have all seen the obsessive people. You know the clients who are “on program” every week. If it’s not their cheat day they don’t cheat. They don’t make excuses and they don’t look to blame others – they own it. They are okay with being uncomfortable. They know what they want and they are willing to do whatever it takes to get it. They are aware everyday of how much this means to them and they are willing to work for it every day.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]So how do we become obsessive about what we want. Most of us are naturally goal-striving. We experience more satisfaction and joy from striving to achieve our goals than we do from actually achieving them. When we check the scale at the end of the week and see that all our sacrifices paid off in a 1-2 pounds loss, it feels amazing. Small successes are motivating, and they help us stay focused. These small successes also feed our obsession to keep striving and improving. So start with small goals and be obsessed about reaching them.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Here are some tips on how to become obsessive to achieve your dreams and goals:
  1. Make your dreams deeply enrooted and emotional. Making a committed decision about who you want to become and then working every day to become that person. It has to be emotional to you. Once you start living in harmony with your emotions it will create the actions needed, you’ll no longer have to rely on willpower. Because it’s so emotionally important to you – you’ll know what you need to do and just do it. The time you used to spend thinking if you should or shouldn’t will not exist. When you are obsessed about it – you just do it.
  2. Don’t let yourself get distracted. Obsession with improvement means that every day, without fail, you will relentlessly focus on completing your day and reaching your goal. You will do whatever it takes.
  3. Your obsessions should be what you are craving for. You know when you have a craving – your focus becomes on satisfying the craving. Let’s say you wake up in the morning with a craving for a latte. It’s the only thing you’re currently concerned about. As a result, you grab your keys and head to your local coffee shop to satisfy your craving.  Successful people have this feeling on a daily basis. But the cravings are on their dream and goals. When they want something, they devote their entire focus and energy to making it a reality. Until they achieve their goal, they’re not focused on anything else. Make your obsession your craving. If you want to lose weight don’t only want it crave for it. Crave for it like you would anything else in your life big or small. Make it your obsession to reach it.
  4. Make yourself a priority and stop blaming time: One of the  most common excuse people will often make is, “I don’t have enough time” but the last time I checked everyone lives by the same 24 hours. So why is it then that some people are able to accomplish so much more than others? The answer is because they live by their priorities and do only that which is most important. So make yourself a top priority. It’s not selfish it’s necessary.
  5. Stop the Excuses. I can never say this one enough…. like all other thoughts, excuses are only our perception of reality. They are not the truth, but rather just the reasons we tell ourselves for why we did or didn’t do something. Excuses are the little stories we try to make ourself believe why we decided not to do something and why we didn’t follow through with what we planned. Stop making them.
[dt_sc_hr_invisible]My Final Thoughts: I suggest that you become obsessed about living the life you want – otherwise, you are going to spend a lifetime being obsessed with making up excuses as to why you didn’t live it. It’s important to stop waiting for success and instead start approaching it as a duty, obligation, and responsibility.  The people I know who are at the top of their game didn’t get there by wanting to be better, they are there because they are obsessed with wanting it. And listen I know there are a lot of people who will disagree with me, and that’s okay. Everyone has to have their own beliefs and thoughts on what is important to them. But from what I see – when you take care of yourself and feel your best it gives you confidence and courage to live the life that makes you the happiest. And because of all the temptation in the world – you have to be obsessed about your goals and dreams because there is just too many distractions to take you off your path. And before you know it months and years have gone by and you are still trying to accomplish the same thing. Don’t do that to yourself. Be obsessive about what you want and reach that goal. When you reach it then you can move on to the next goal and next dream. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I’ve learned it’s always a choice – your choice.
You can tell yourself all the excuses in the world about why you can’t do the things you supposedly feel are so important, but no excuse exists that can or will get you what you want. [dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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February 3, 2021By Josephine Fitzpatrick

NO EXCUSES – BE COMMITTED TO YOUR GOALS

[dt_sc_hr_invisible_small]HELLO FEBRUARY! [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Congratulations to those of you who have remained true to your goals (and there are so many of you) I am beyond thrilled and excited for you all. It’s a tough time of year but it’s also the most important when it comes to weight loss. The days go by fast…. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]February has already arrived and what a short month it is with Valentine’s Day around the corner — I can assure you March will arrive even faster. So for those of you who have not stayed true I think you need to take a moment and think about how quickly the days are passing. The time to work on your mind and body is now when the snow is on the ground not when it’s spring and you are trying on summer clothes. Life happens quickly – and if you are not moving and thinking and planning, it will pass you by and you won’t even know what you did in the time it was passing. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]This week’s theme is to love yourself enough to stop making excuses.  We all have excuses if we want them.  You can tell yourself that it’s quarantine, or I have no will power, it’s the kids, or I will start tomorrow….. whatever excuse you want to tell yourself is what you will believe. The bottom line is you are still using them as excuses to cheat and go off your program. And regardless of how true your excuse may be, it doesn’t change the fact that when you go off your program you will not lose weight. So remember even the best excuse in the world is still putting you in the wrong direction. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]THREE IMPORTANT THINGS TO REMEMBER:
  • The distance between where you are right now and where you really want to be can be measured by the number of excuses you make and take.
  • The more excuses you make and take, the bigger the distance. The less excuses you tolerate, the more you close up that distance.
  • When you make excuses for yourself you are giving up before you even begun. You are holding yourself back from the life you want to live. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible]There are no real excuses when it comes to reaching a goal. Even the weakest person can be a doer at their own pace. Every excuse you make puts you further behind and farther back from where you are trying to be. But if you plan, prepare and focus and keep reminding yourself what you want – then there will be no stopping you. Even if you are at a snail’s pace you can still be in the same positive direction and moving toward your positive goals. So stop making excuses and start doing. Stop talking about it and start planning for it. Stop floating around waiting for it to happen and put your feet on the ground and start moving in the right direction and don’t stop until you get there.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You can’t undo your old excuses – just stop making new ones…. Don’t think about the past instead move forward and make tomorrow better than today.  If you have not been great and are starting to freak out because it’s February and March is quickly approaching then you need to stop regretting, stop beating yourself up and stop trying to undo damage that is already done. I get messages all the time – how can I reverse my extra cheating, or how can I get this weight off tomorrow! I’m sorry but you can’t turn back the clock in any part of your life. Where you are today is where you got yourself, so accept it and move on to working hard to getting yourself to where you want to be. Trying to do anything quick or fast are bad habits that got you to the overweight place you started. You don’t want to keep going down that road because that is what will keep you on the roller coaster. If you want it to be different tomorrow, next week, next month – then you need to start the change today. The only way to get the weight off is to stop making excuses and be more committed to your dreams than to your comfort zone. Stay on program and follow your menu and put the time in like everyone else. Putting the time in is the only thing that will make and keep you successful. If you are not happy with your weight today you need to own it and deal with where you are. You need to understand and own that you got yourself here. Then you need to focus on the change and the work and the positive process that you will take to get you to that happy place. The happy place where you feel good in your skin. That happy place that gives you confidence and makes you love waking up feeling lighter, happier and healthier. The process is simple: follow your menu, absolutely no excuses, put the time and the work in, stay on your path and remember your goals – and keep following the process 6 clean days a week and 1 Cheat Day.  Don’t try and change the rules and don’t try to rush the process. You know it works you have either done it or know someone who has had amazing success. Every week the weight loss will add up and before you know it you will be the person that you always admired. The person that made no excuses and worked hard for what they wanted. You will be the one who has control and who knows what they are doing and feels good all the time because you are following your 6 days on and 1 day off. You will no longer have the guilt of eating out of control and you will know that your hard work is what makes you feel amazing. When you stop making excuses and starting doing – it’s life changing because you realize that you can have it all. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IF IT’S IMPORTANT TO YOU 
YOU WILL FIND A WAY
IF IT’S NOT 
YOU WILL FIND AN EXCUSE[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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January 13, 2021By Josephine Fitzpatrick

Muscle vs. Fat vs. Exercise, Water, Stress = Scale

[dt_sc_hr_invisible_small]So you’ve been exercising and continually eating on program only to step on the scale and find out that you’ve gained a few pounds. It’s okay. I know your immediate thoughts: “why am I gaining weight?” and “How am I gaining weight for that matter?” Then you think “let me text Josephine” 🙂  While it can be easy to let a higher number on the scale screw with your head (especially if you feel you’ve been doing all the “right” things), it isn’t cause for panic. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It’s been such a topic of discussion on weight, exercise, water intake, stress, muscle vs. fat. So what I have decided to do is explain how each affect your body and I will follow it up with a video and podcast for further clarification. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HERE ARE FEW REASONS WHY EVEN WHEN YOU ARE SHRINKING YOUR NUMBER CAN BE HIGHER. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WEIGHT TRAINING:  Weight training can cause weight gain due to an increase in muscle mass. If you strength train regularly and improve your fitness level, your weight on the scale may increase while your body fat percentage decreases. Muscle is denser than fat and takes up more space. So even though a pound is a pound – meaning whether it’s a pound of fat, feathers, sand or muscle a pound is always going to weigh a pound. HOWEVER, when you lose body fat and you replace it with 2x as much muscle you can actually be smaller and weigh more because fat takes up more room then muscle. So while I never discourage weight training I always tell clients you have to be okay with the number going up if you are weight training. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]MUSCLE VS. FAT:  Muscle is smaller and denser than fat. A great example is to take your leg (thigh) or stomach. . Fat is mushy and spreads and is loose and takes up more room. So if you have flabby thighs or a flabby belly with muffin tops you have lots of fat cells stored there. Now you are eating on program, you are exercising and building muscle. While you are building muscle you are decreasing your body fat and your cells are closing (fat cells never go away they just close and make more space either to just be thinner or they are making more space for muscle). Just like you can keep growing fat cells and get heavier and heavier you can do the same with muscle and build muscle in that area. But because muscle is smaller and denser your weight will be the same but you will look totally different – smaller and leaner.  You can fit 2x more muscle in the same space as fat and it will still look smaller because it’s dense.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FOOD AND EXERCISE: Important to remember when you exercise and you are trying to lose weight you don’t eat more. It’s a very hard concept especially when you are hungrier from exercising more. Your reward is how you look it’s not to eat more because you exercised. One of the most common things I see when when a client uses a workout as a green light to eat whatever they want. Sometimes when you have an intense sweat session or you push yourself in a new way, you can look to food as a reward for a hard workout completed. I have had clients come to me and say I did double workouts or I worked out for hours. I always say “why?” Of course you want to work out and stay healthy and look and feel good but unless you are a professional athlete you don’t need to be working out for hours. What you need is your hour of exercise everyday and to eat on program and you will get the best results. In fact most of the clients who complain that they are doing double workouts or are in the gym for hours are those who are also complaining they are not losing weight – and that is mostly because they are eating more than they should as a reward for working out. Your body needs fuel, but an intense workout is not a license to eat whatever or as much as you want. The best results is when you are eating on program and exercising – that combination is all it takes to look and feel your best.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WATER WEIGHT: Water makes up approximately 65 to 90 percent of a person’s weight, and variation in water content of the human body can move the scale by ten pounds or more from day to day. That’s right water can alter your weight by as much as 10 pounds. Sounds like a lot? It’s not. Great example my boys who weight train heavy regularly – they never care what the scale says, in fact the higher the better because to them they are gaining muscle and that’s what they want. Along with that they walk around with a gallon jug of water, and they continually fill it as soon as it’s empty. So of course you can be up to 10 pounds higher when you are drinking large amounts of water constantly throughout the day. *You should be drinking at least half of your body weight in water each day and even more if you are having serious workouts or running long distance. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]However for most of us it’s about 3-4lb water weight, so if you think you just lost a few pounds from that serious spin class? Don’t get too excited — it’s likely just water loss due to sweat. And if you’re seeing a higher number on the scale, that could be due to water retention from drinking the water throughout the day. The amount of H20 in your system has a heavy influence on your weight and could be the answer to the question, “why do I gain weight so easily?”  Your body will always fluctuate do to water. So no matter what, stay hydrated all day. At the end of the day it’s good for you body, weight loss, skin, and over all health.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Water Fluctuation: If you are not weight training generally your weight will always fluctuate at least 3 lbs from water. However you will also notice that if you are not weight training and only doing cardio then each week you have a new low number even with the water weight (so even with the water weight you should be lower than the week before depending on how much water you are holding). So while mid-week it might seem higher by the time you weigh in you should see a new low number even if you are still holding a little water. Depending on how much water you are holding can determine the 1-3 lb loss. Example: you started at 200 but lost 5 lbs and now 195. Mid week you will see anywhere between 195-197 (that is the 3lb fluctuation) but you won’t see the 200 because your new low is 195. And that will continue as you lose weight. So when you get to 180 from the 200. You new low will be 180 but it can fluctuate up to 183. My point is you should always give yourself 3lbs higher for the weight to fluctuate with water. Some will be higher than 3lbs but as a rule I always tell clients give yourself at least 3lbs. With that said understand that if last week your new low was 175 and you lost another 3lbs this week you may only see 1lb loss on the scale because you are holding 3lbs of water which would means you will see 174 but you are really 172. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Water & No Exercise: For those of you that are not exercising at all then it’s a whole different story and it could take you longer to see results. As we age our bodies run slower so we need exercise to help it run properly. When you have no exercise and sitting all day is like a slow death. You are not burning anything your body is existing and it will take twice as long to see the weight loss. So while you may have lost 1lb this week you may be the same or even higher with no exercise (depending on your age) because if you are 150 but lost 2lbs but are holding 3lbs of water weight you are going to read 1lb higher when you are actually 1lb lower. If you stick to it you will eventually see the weight go down even when holding the 3lbs of water but it will take longer. That’s why I always tell you at the very least go for a long walk. Do something to get your body moving.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Water & Weight Training: If you are weight training then you won’t see a new low but you will be smaller in size. When you are building muscle and holding water it could take weeks to see the number go down even though your body is shrinking. If you are weight training you can actually see a 5lb or more weight gain (not in a week but over time).  Because you are replacing muscle with fat so that could be 1- 2 lbs and then you have the water weight and that is 1-3 lbs addition to the muscle. But at the end of the day if you can handle the number on the scale you always look better overall and will be smaller overall if you weight train. Unless of course you are body building then you will be bigger but it will be all muscle and you will still be happy. If you are struggling with understanding this – I plan to follow it up with a video and podcast for clarification.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]STRESS: Stress can cause weight gain. When you are under stress from tough workouts or a tough day, or lack of sleep, your body produces the stress hormone cortisol. More cortisol released in the body can cause fluid retention and inflammation. Make sure you plan some downtime to do the things that recharge you mentally and physically. Be sure to take a recovery day during your workout week, so you are not over-exerting your body. Rest days and cheat days are just as important as clean on program eating and exercise days.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WEIGHING: While weighing yourself can be one way to track your progress, it shouldn’t be the only way. And it certainly isn’t worth obsessing over with daily weigh-ins. Remember losing pounds on the scale does not mean that you are more fit — it just means you are lighter at that moment, which doesn’t mean much at all especially if it’s water weight. And keep in mind that if you’re exercising but gaining weight, it could be that your workouts are effective and you are just gaining more muscle then you had in fat. One of the best ways to track your progress is your clothes. I ask clients all the time how are your clothes fitting you. That is the key to seeing your results because it’s not just that they fit you but that you look and feel good in them. Because you can be in tight pants at 125lbs and be made up of mostly loose fat but when you are working out everyday and you are muscle you can weigh 135lbs and those same pants are loose on you or fitting you perfect. So it’s not always about the scale it’s the combination of what you are doing weight training, cardio, water, eating on program and stress. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]NUMBERS: So if you are a numbers person and need to see the number drop on the scale each week then you should wait to weight train until you reach your goal. Keep your stress in check and do a cardio session before you weigh in to release any water you are holding in your body. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CLOTHES: If you are okay with the number fluctuating and are okay with tracking your progress with your clothes and how you look and feel, then eat clean on program, incorporate the weight training sessions, drink your water -but always continue to keep your stress in check. Progress: once a month put on a piece of clothing (pants, shorts, bathing suit) and at the same time weigh yourself. See how the difference in the scale matches up with how your clothes are fitting you from the month before. You will be pleasantly surprised with the results. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Final Thoughts: Keep your motivation up, stay positive and continue on your path and do the right things. This will always keep you in the right direction. Whether you are looking for muscle, fit, thin and/or lean  — when you are happy, healthy and confident you can have success and look amazing in any healthy body. [dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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clean eatingfamilyfeel goodhappyHealthy TipsholidaysLifestyleMotivationweight loss
December 22, 2020By Josephine Fitzpatrick

THIS HOLIDAY STAY HAPPY

[dt_sc_hr_invisible_small]THIS HOLIDAY
STAY MINDFUL AND YOU WILL STAY HAPPY.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]With just a hop skip and a jump the New Year will be here. Let’s be ready with some helpful holiday tips:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HOLIDAY TIPS :[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Believe it or not everyone did not stay home this Holiday Break. So 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 every drink. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]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.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]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 Christmas and New Years:[dt_sc_hr_invisible_small]
  1. [dt_sc_hr_invisible_small]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.
  2. Split the Holidays. We have Christmas Eve and Christmas Day 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 both 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 SHARK DAYS in between.
  3. 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/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/drinks. Then the next day you might want to do a Cheat Breakfast – and then on program remainder of the day with a cheat dessert .  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 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.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]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. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Final thoughts -Remind 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 day on program day you will feel the 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… [dt_sc_hr_invisible_small]
HAPPINESS LOOKS AMAZING ON EVERYONE!
~Love to Live Healthy with Josephine Fitzpatrick
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