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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

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HEALTHY 2023 CHALLENGE- BECOME THE BEST VERSION OF YOURSELF

2023 HEALTHY CHALLENGE

WORK TO BE THE BEST VERSION OF YOURSELF

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

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

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

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

HOW TO START BEING THE BEST VERSION OF YOURSELF.

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

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

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

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

3. USE THE POWER OF YOUR MIND:

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

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

4. BELIEVE STRONGLY IN YOURSELF AND NEVER GIVE UP ON YOURSELF

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

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

My Final Tips: 

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

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

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss

& Healthy Market

8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055

www.innovationweightloss.com

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HAPPINESS IS A CHOICE

HAPPINESS IS A CHOICE

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

HOLIDAY TIPS :

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

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

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

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

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

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

 

HAPPINESS LOOKS AMAZING ON EVERYONE!

 

Love to Live Healthy with Josephine Fitzpatrick

 

INNOVATION WEIGHT LOSS

& HEALTHY MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 11797

516 802-5055

innovationweightloss.com

innovationjeff1@gmail.com

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HEALTHY MINDSET = HEALTHY HOLIDAYS

HEALTHY MINDSET = HAPPY HOLIDAYS

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

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

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

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

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

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

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

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

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

The best things in life are spending time

with the people we love and the memories we make.

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

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

~Love to Live Healthy with Josephine Fitzpatrick

INNOVATION WEIGHT LOSS & HEALTHY MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 11797

516 802-5055

Innovationjeff1@gmail.com

innovationweightloss.com

innovationhealthymarket.com

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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

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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

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AUGUST IS THE MONTH TO MAKE CHANGES

August is here and it’s a huge change-making month! August is the 8th month of the year, the number 8 is all about rebirth and transformation. The number 8 is associated with success, and when you are able to harness the power of 8, you are able to develop goals and the action plans associated with them in order to succeed. This success is to do with all parts of your life – business – financial – career – family – love – health. It’s up to you where you want to harness this power. 

When it comes to weight loss and health – I know many of you have plans for September and October where you want to look and feel your best. So whether it’s 1lb a week for a total of 5 lbs or it’s 2lbs a week for 10 lbs by September 1. Whatever you want- use August to Plan Prepare and Follow Through with it. 

If you put the work in and believe in yourself you will have the universe behind you – and YOU WILL reach whatever goal you want to achieve. 

YOU’RE ALWAYS

ONE DECISION AWAY

FROM A TOTALLY

DIFFERENT LIFE 

~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