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Choicesclean eatingExercisefamilyfeel goodgoalshappyhealthyHealthy TipsLifestyleMotivationweight loss
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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Choicesclean eatingExercisefamilyfeel goodgoalshealthyHealthy TipsLifestyleMotivationweight loss
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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January 27, 2021By Josephine Fitzpatrick

A Goal Should Scare You A little….

[dt_sc_hr_invisible_small]January is coming to an end. I want you to take a moment and look back. Are you where you thought you would be? Have you stayed true to yourself and your program? Do you remember December when you were convinced you just couldn’t wait to eat clean and go back on program and do all the right things? You were so upset with how quickly you put the pounds on and promised yourself that January was going to be your month to feel good and get back to the person you love to be. For those of you who did exactly that – I give you a big congratulations as I know there are so many that are doing amazing and I’m truly so proud of you all for working hard everyday. I know how hard this is. I see first hand the struggle is real. With temptations and pressures of work, jobs, friends, family. It’s so easy to give in. We all get weak sometimes. What you have to always remember is there will always be something going on…happy, sad, good, bad, quarantine, celebrations, peer pressure, job, family, friends, health. The list goes on and on. This is life and what makes life so truly amazing is the ups and downs we go through to get to where we are each day. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Did you set your goal this week? This week we have been talking about the importance of setting your goal. Why? Because goals trigger behavior.  Having a challenging but achievable clear, compelling goal mobilizes your focus toward actionable behavior. In other words, goal setting motivates you. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HERE ARE SOME TIPS ON HOW TO STICK WITH YOUR GOAL[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1. Promise and Commitment to Yourself…. Don’t think about the actual goal instead remember that your goal was a promise and commitment you made to yourself. It’s easy to say who cares I didn’t lose the pound, or the so what I ate the extra snack, or big deal I didn’t run that mile. It’s not the actual goal that you gave up on it’s yourself. You made a promise and commitment to yourself to do this one challenging but achievable goal this week. Don’t give up on the commitment and the promise because that is the same as giving up on yourself. And once you do that you are giving yourself the excuses and lack of discipline to break that promise and commitment every time something gets challenging in your life. The most important promises and commitments in life are the ones you make to yourself. Those are the one’s you need to keep.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]2. Don’t Give Up…. Remember before you give up on your goal because you are stressed or because of anything that is not going right in your life – remind yourself giving up on your goal is going to make it worse not better. The one thing you can control is completing this small challenging but achievable goal. If you don’t give up and you complete you daily goal you will actually feel more motivated and stronger to handle any obstacles that may travel on your path that day.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]3. Don’t Allow Setbacks to Destroy your Goals…. Unfortunately, many things don’t go as expected, no matter how much planning we do. Being patient with yourself is key to approaching bumps in the road in a positive way. Accept the hiccup in your plan and determine what you could have done differently and how you will now move forward in achieving your goal. For example: If you decided your goal was to stay on program no matter what this week….. then don’t turn one “weak” moment into a reason to cheat the entire day, night week, month. If you get right back on program after your slip up, it will keep you mentally in the game knowing that you didn’t turn a slip into a fall.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]4. PLAN – PREPARE &. FOLLOW THROUGH…. Yes most of you know this one and how important it is. It’s not just about food. Whatever your goal is this week you must Plan (know when you are doing it or how you are doing it), Prepare (make sure you know the time, or have what you need to accomplish it), and Follow Through with what you planned and prepared for each day. These three things are life changing when you incorporate them into your every day. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]5. Push Yourself…. Without pushing yourself to your limits you will never know how far you can can go and what you can really achieve.  It’s okay to be a little uncomfortable — that usually happens when you push yourself. If you are not a little uncomfortable you are not pushing yourself hard enough. This week give yourself that extra push everyday to complete this one goal, and don’t let yourself make any excuse why it’s not important. How hard you push is going to determine how much you want it. That extra push and being a little uncomfortable can make all the difference. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]This is a journey – your journey. You don’t have to make drastic changes in order to notice an improvement in the quality of your life. At the same time, you don’t need to wait a long time in order to see the measurable results that come from taking positive action. All you have to do is take small steps, and take them consistently. Because reaching consistent small goals lead to big results.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]A GOAL SHOULD SCARE YOU A LITTLE
AND EXCITE YOU A LOT[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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December 29, 2020By Josephine Fitzpatrick

WINTERPAUSE

[dt_sc_hr_invisible_small]How can one week be so easy to stay on program and then next week be so hard?! Everyone is struggling this week between Christmas and New Years and that is okay. We are in a time of transition. One year is ending and another beginning. Holidays, kids home, mini vacations…. All fun things but hard to stay on program when you are not on your normal schedule. When you find yourself in this pattern you need to just continue moving forward. Stay mindful and continue to make the very best choices that are available. Even if they are not as good as you would like, they will be better than if you are not mindful at all. Stay positive and remember a 50/50 day is better than 100% off program day. Remind yourself this is the week where we have happy times and hopeful times. It’s about family, love, laughter, health and a little down time to rest the brain. But it’s also not about treating everyday like a Cheat Day. This is the balance that we will always strive to master. Sometimes it’s easy sometimes it’s the most difficult thing to do. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you find that you have let yourself make bad or hasty decisions in the last couple of days or weeks – you need to let it go and just move on. Don’t waste energy or time on things you did wrong or how good you did and then ruined it. Focus on the here and now. It doesn’t matter if it was two minutes ago or two days ago. Don’t waste your energy on things you can’t change — you need to put that energy on the here and now and on the things you want for today and tomorrow and next year. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Let it go… and move on to better choices and stay on your path. Maintaining is better than gaining. If you are not in a position to be perfect, then be mindful. Your healthy program will keep you on path and when you fall off you get right back on and it will always take you back to the place that you want to be. It will take you to where you are in control, happy and feel good…. but in order to do that you need to let the past be the past and the future be the future. You can’t change yesterday but you can change this moment right now. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Don’t waste time… One thing I notice that we all take for granted is the time that we have and what we do with it. We focus so much on where we are going and what we are eating that we forget to focus on what we are celebrating and why we are there. We spend time on what we did wrong instead of what we can change to make it right… It’s what I call wasteful energy. You must keep your energy positive and keep moving on to a better place. Every minute that you worry or waste on what you should have or could have can be put into the energy of what you are doing right now. Let all the wasteful negative energy go and focus on the positive and happy energy of today and tomorrow. Make sure that you are making the memories of today better so when you look back tomorrow you have less regrets than today. It’s all about being mindful on what you are doing right now. And in order to do that you have to let go of whatever you did wrong yesterday. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We all know how short life is… We all know that there are so many out there that have “real” problems that many of us could never ever imagine or want to imagine. We sometimes forget how lucky we are to be able to plan for the future. . It’s easy to forget and take for granted the simple things like how lucky we are to be healthy to enjoy these moments. When I tell you to stay mindful it’s not always about food. It’s about life. The idea is to stop focusing on food as your main attraction and start focusing on life as your main attraction. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You need to focus on the happiness. There will always be weeks like this and you don’t want to confuse the happiness that is going on around you with you being miserable because you didn’t choose the right foods or because you had an extra snack or you woke up a little bloated. Change the day immediately and move on to whatever better choices you can make today. We know we have easy weeks and hard weeks, and an easier on program weight loss week will be around the corner – but for now some weeks will just be like this and you have to look at them for what they are – busy happy weeks that you are doing the best to stay mindful and make the best choices you can so you can enjoy and maintain. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DON’T WAIT FOR THE PERFECT MOMENT
MAKE THE MOMENT PERFECT[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick

 
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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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December 16, 2020By Josephine Fitzpatrick

Integrity is the Essence of Everything Successful

[dt_sc_hr_invisible_small]Integrity is the Essence of Everything Successful[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]This weeks theme is to stop complicating our own lives. It’s amazing how easy it is to do that. It all starts with our mental strength. When we are mentally strong we can get through anything but when we let ourself start to weaken, get overwhelmed, stressed…. we can turn a good day into a bad one in seconds. For example, when we talk about the holidays or snow days we think it’ so challenging to stay on program. Yet, we know that staying on program makes you feel the best? So where is the challenge? When you don’t do the right thing you don’t feel great. It should be a no brainer and yet, somehow the temptation to do the wrong thing can overcome us in a heart beat. But the truth is, when you are mentally strong and in a really good place you will stay strong. When you are seeing the results you will stay strong, and the longer you love to live healthy the easier it is to stay mentally strong. The temptations will always be there and they will only win if you let them. It’s you against them. It’s feeling good against feeling horrible. It’s feeling thin against feeling thick. When it comes to doing the right thing and feeling your very best it’s simply making the right choices against the wrong. Most of you know what they are and you know how to stay on program and what works for you – It’s all about doing it. And when you know it makes you feel the happiest, lightest and thinest then there should be no thinking about it and no complicating it – you just do it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]When we stop doing the wrong things
and start doing the right things, life is simple.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you look at those around you and see the clients that make it look so much easier than it is and wonder how do they get through the snow days and how do they stay on program continuously through holidays without fail? It’s because they already went through the challenges that you are experiencing but they learned very quickly that not being on program or doing the right thing makes them feel out of control and unhappy. Once you come to realize that is not who you want to be – or how you want to feel – especially over food – then you will start saying “no thank you” and realize that saying “no” or simply walking away is such a better feeling than eating something that you didn’t need or want.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Here are some tips to keep you Mentally Strong:[dt_sc_hr_invisible_small]
  • Stop making emotional decisions. – Before you grab something because you are upset or overwhelmed. — start by taking a few steps back so you can think things through. When you’re caught up in the moment and your emotions are soaring, you’re bound to make poor decisions that will lead to regret. The best advice here is simple: Don’t let your emotions trump your intelligence. Slow down and think things through before you grab something in front of you. Just give yourself 60 seconds to think it through and then make a decision.
  • Stop waiting for things to be perfect. – The perfect day, the perfect week, the perfect month and year. You will have those perfect days but many days will just be off. The best advice here is don’t throw in the towel every time you don’t have a perfect day. Keep it simple and just keep going. Because moving forward on non-perfect day will make you mentally stronger when you get through them. You just get right back on your path and keep moving forward. Don’t throw a whole day away because of one trip-up. Instead focus on the next positive step forward.
  • Stop obsessing over the past and concentrate on the present. – Start being present. Paying more attention to the current moment can make a huge difference in your mental strength and simplifying your life. You can’t change yesterday and you can’t get upset over what might happen next week — but you can do the right thing today. The best advice here is to let go of yesterday, anticipate tomorrow and realize the importance of enjoying and having control of your today.
  • Stop doing things simply because you can. – Start being honest with yourself and plan, prepare and follow through with doing the right thing. When you do the right thing it is a less complicated way to live. Integrity is the essence of everything successful. When you break the rules you invite complications into your life. Keep life simple and enjoyable by doing what you know in your heart is right for your mind and body. My best advice here is to don’t just do what you can — do what is going to make you happy. Have the courage to say no. Have the courage to face the truth. Have the courage to do the right thing because it is right. These are the magic keys to success.
[dt_sc_hr_invisible_small]My final thoughts.. Positivity. The very best way to keep yourself mentally strong is to stay Positive. Because the power of positive thinking is remarkable. In fact, studies show that when you think positive it provides self confidence in one’s ability to perform and make decisions in a healthy mind. Your  mind and how you think can change your world. Healthy, happy people think about what they want, and how to get it. My final advice here is stay positive because a positive attitude can truly change your entire life[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you are tired of starting over…. stop giving up.[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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December 9, 2020By Josephine Fitzpatrick

HELLO DECEMBER

[dt_sc_hr_invisible_small]As we travel through December – we know December is a month of baking cookies, chocolate coins, candy canes and marshmallow Santa’s. For someone out of control, it can be a month of pure over indulging resulting in plenty of extra bulges YIKES! And while so many of you are in total control — others are still struggling. If you are struggling — please do not be embarrassed about struggling, gaining weight or losing control. I promise you that you are not the only one. You just have to keep moving forward and keep getting back on your path.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Wherever you are today and moving into this week I want you to be positive and confident about what you can achieve and why you want to do it. Think about feeling good, happy and alive in your mind and body. Don’t focus on just today think about tomorrow, think about next week and think about January. Think about how you WANT to feel going into the New Year AND think about how you DON’T want to feel going into the New Year. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]This is your path… your life and your journey to get to where you want to be. Only you can make it happen. Everyone has different reasons for losing weight and feeling great. Whatever your reason is, you need to keep it close to your heart. You have to realize that life is short and you want to enjoy it fully every single day. Don’t be upset about things you have the power to change. Use those emotions in the most positive way and change the things that do not make you happy[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Slips and Falls… Regardless of where you are or how many times you slip up – the most important thing you can do is get right back on program and keep going in the right direction. Whether it’s a little slip up or a big one – it’s not about the slip – it’s about getting up. We all slip and we all fall but the sooner you get back on your feet and on your path is the sooner you will feel so much better and be back on track. The longer you lay down the longer you will feel terrible and the longer it will take to get back to a better place. Life is not perfect and it will never be perfect. We will always have times that will be more difficult than others and they are usually times that feel different from everyone else. It doesn’t matter – what matters is right now. Wherever you are you have to focus on where you want to be and keep moving in that direction. If you keep getting up every time you fall, you will get there. Yes, it might be slower than someone who doesn’t fall as much but who cares – the most important thing is you are in the right direction and you will get to your destination.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Stop Thinking So Much…. We focus on “why do we keep doing this” or “how can I be better” or “isn’t there a magic pill” – just stop thinking. Instead of spending so much time and energy thinking about an easier way out – or thinking about why you keep slipping –put that energy into the change. Just keep getting up and keep trying to make the right choices. Don’t worry about where your weight is today – don’t even think about it. Just follow your program and you will feel better tomorrow. The program is the program – you know it works — when you follow your menu you lose weight. Don’t make it more complicated than it needs to be. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Everyone is different….. Sometimes the scale will take longer than a week to see a change. Some see a pound a week others see the loss every two weeks. Some can cheat a little and lose a lot and others will be 110% strict and lose very little. You have to stay focused. If you are eating right and staying on plan you need to stay focused and on your path. Your body is shrinking everyday and the scale will catch up to where you want to be. You have to have patience and remember that being in control of who you are and what you are doing is just as amazing as seeing the scale go down. Your body will decide when and how much – you will decide how close to 110% you will be every day.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The Journey…. Something I think is important to share is how important your journey is. I know I say it all the time but it’s very easy to get caught up in feeling sorry for yourself and bad about the mistakes and choices you make. But what I want you to focus on is how happy you are on the journey to feeling your best. Every step you take in the direction of eating clean and losing weight is one more step to feeling great both mentally and physically.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Final thoughts…. December will give us Challenging days but the bottom line is the days and weeks go by fast. Before you know it will be JANUARY and it runs right into a very short FEBRUARY and then just like that it’s MARCH and we will be shopping for shorts and summer clothing. A really good habit to get into is when you see you are having a bad day – make a promise to yourself that when you have a hard day your food will 100%. Because it’s the hard days we need the most strength to stay on program. Some times we can’t control whether our days are hard but we can definitely control if we make that day harder than it has to be. And going off program is going to make any bad day – worse.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]”You Don’t Have to Go Fast
You Just have to keep going…..”[dt_sc_hr_invisible_small]
  
[dt_sc_hr_invisible_small]~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]
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December 2, 2020By Josephine Fitzpatrick

FACE YOUR TRUTH

[dt_sc_hr_invisible_small]Another Holiday has passed and Chanukah, Christmas and New Years are only weeks away so we are going to start today by Facing Your Truth – Yikes!  It’s always hard to be honest with yourself. It’s so much easier to make excuses. Because we don’t just make the excuses we actually start to believe them. But where does that get you? Does it leave you in a good place or does it leave you in an unhappy place with a good excuse for being there. When you are honest with yourself and face your truth – that’s when you will do something about it. Because once you stop the excuses and face the truth about what you want you will realize you have two choices: 1) Work hard and change it OR 2) live with it and settle for where you are. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I know after Thanksgiving Weekend it’s so easy to feel defeated. Excuses are easy to come by, and it was easy to fall prey to a table full of yummy temptations. Four days of holiday is a lot for anyone to get through. Especially for those who don’t like to say “No, thank you.”  They seem like such easy words to say and yet when faced with temptations of food and drink, those words are the hardest things to get out of your mouth. What you have to remember going into December — it’s a month full of holiday cookies, egg nog, honey and spiked cider – so it’s time to face your truth and start it by saying “No, Thank you.”  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HERE ARE SOME OF MY FAVORITE TIPS TO HELP YOU THIS MONTH:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Be Consistent – Six days on and one day off. The more you do it the easier it is and the better your body responds to the program and to weight loss.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Eat clean and Eat Less – The cleaner the food with no preservatives and no chemicals the better your body processes it. The less you eat the less it needs to process. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you Don’t Need It Don’t Eat It. – Never eat just to eat. Less is always better when trying to lose weight.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Absolutely No Extras – This is a life changing rule. No taste, sips, bites or pieces. Only eat what is on your menu. Follow your meals and snacks and nothing in-between. The more you learn to live by this rule – the easier it is. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Everything Matters – nothing is free and everything you put in your mouth matters. When it comes to weight loss you have to be accountable for everything that passes your lips.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Plan – Prepare – Follow Through – I can’t say it enough, when you plan prepare and follow through is when you will get the best results every single day[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Right now you have time before the New Year to make positive mental and physical changes. Start those changes with consistency. You have to eat clean, eat less and you have to do it everyday for six days. I know it’s hard and life can get in the way — especially around the holidays. But I can also tell you the only way to get through them is to be consistent. When you are consistent you are training your brain and body to do the right thing and the more it does it the easier it will be. Remind yourself by New Years Eve —  you will either feel amazing or you will wish you felt amazing.  We all don’t want to live with the could have and should have — especially when the DOING IT is right in front of you. You have all the tools and the only thing that is standing in your way is you. Your willingness to walk away – and to say NO- THANK YOU. Try not to complicate it. Don’t make it harder than it has to be. Once you are firm and tell yourself that you are sticking to it 100% – there is no alternative- you will do it. But if you give yourself even the slightest glimpse of doubt if you can do it – then you are already setting yourself up to go off program. You are always in control even when you don’t want to be.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Be firm in your decisions. It’s not about the food it’s about the discipline. From the time you wake up and open your eyes until you go back to bed you must be firm in your decisions. What you decided from the time you woke up was that you were going to stay on program – because you want to feel good and you want to look good. You are going to stick with your meals and snack(s) and you are going to do that because sticking to your menu is what creates the weight loss. — And the weight loss and feeling good and feeling healthy and lighter is what makes you happy – and that is what you want and that is why being firm in your decisions is so so important every single day.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]My final thoughts for you – I work with clients everyday in every state. Every one of you is capable of weight loss. None of you are any different than anyone else. We all have things going on in our life. No one is problem free all the time. Whatever your situation and problems are I can promise you that it feels harder than everyone else’s. But the truth is they are all equally as hard to the person who has them. If you want to lose the weight you can do it. We know it’s hard and we know it’s even harder to stick to eating less, and eating clean and not grabbing for the extras when everyone around you seems to be eating everything. But at the end of the day you can only control what you are doing and your choices. It’s only food and it will always be there . If you want to change your life forever and live in a happy healthy place –then no excuses, live in your truth and stay disciplined in your choices. Focus only on the decisions and choices that you can control and will bring you happiness.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Discipline Is Doing What Needs To Be Done, 
Even If You Don’t Want To Do It[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]
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November 18, 2020By Josephine Fitzpatrick

SET THE TONE IN YOUR HOME

[dt_sc_hr_invisible_small]WHAT IS THE TONE IN YOUR HOME?[dt_sc_hr_invisible_small]
With all the stress going on outside of our homes (covid, quarantine, cancer, job loss, business closings, schools closing)….. We have to remind ourselves that there are people in the world today who are dealing with some really serious things from illnesses to job loss and depression. If you are lucky enough to only be dealing with controlling your weight and keeping your family safe – then you should also feel obligated to remind yourself and those you love how very lucky you all are and to make sure to appreciate your life by keeping your home and little world that you live in both positive and happy.
[dt_sc_hr_invisible_small]THOUGHTS FOR THE WEEK[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]KEEP THE TONE IN YOUR HOME BOTH HAPPY AND POSITIVE: This isn’t just for parents…. It’s for anyone who is old enough to read this blog – brothers, sisters, children, parents grandparents. We are all responsible for each other and to keep the spirits up and the negative down. When there is so much going on outside and we are able to live in our own little positive world that is the best place to stay in times like these. Because that is were we can control the positive tone in our homes. Keep it positive and happy for you and everyone around you.[dt_sc_hr_invisible_small]
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[dt_sc_hr_invisible_small]AS COVID CASES RISE AND QUARANTINE continues to get worse it can start to be a little scary if we let our mind wander too far from home. When this happens we can start letting those scary thoughts make choices for us. Sometimes they feel like choices that are completely out of our control. Other times we just aren’t really fighting for what we want and we tend to go with our emotions whether it’s something that is making us happy or not. But I’m here to remind you that you are the only person who controls your own results. You are the only person who can decide how you are going to let things affect you. So much of your happiness lies within the choices you make. You are the only person who has the power to change where you are and where you want to be. Keeping the tone positive in your home is easy when you feel good. The happier you are and the better you feel in your own skin is going to be a game changer on how you feel through quarantine and the holiday season and that will result in and how you treat yourself and everyone around you. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HOLIDAYS: We all want to be happy around the Holidays. But along with happiness, we also know the holidays can be filled with stress, laughter, drinking, over-eating! Everyday can bring a mix of different emotions, and not just for you but for everyone around you. There is however one way to feel your very best this holiday season…Make the Right Choices! I know I am constantly reminding you that the better you feel the better you will live. I am a true believer in if you are doing the right thing and feel good you are more likely to choose the right options to keep you feeling that way. If you go into the holiday feeling healthy, lighter and fit and doing the right thing…… you will feel amazing and you will want to do everything you can to stay that way. FACT: when you feel good you want to continue to look good and when you don’t feel good you tend to throw in the towel a lot faster and fall prey to temptations around you. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHICH BRINGS US TO – POSITIVE ACTIONS BRINGS POSITIVE FEELINGS:   You plan on program meals, snacks and drinks each day. Eating clean everyday makes you feel good. It gives you that lighter, happy and in control feeling that you love. You lose weight and have more energy than ever. Your clothes fit you — This all makes you happy. When you are happy everyone around you is happy because you are glad to share the love when you feel good. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]MY FINAL THOUGHTS I WANT TO SHARE WITH YOU THIS WEEK… Happiness comes from the inside out. The better you feel on the inside the better you will look and feel on the outside and that is absolutely going to play a big part on how positive you are in your home. When you live positive you speak positive.  Work hard everyday and the positive will come with the results. You know that the consistency in doing the right thing is what will keep you in a good positive place. It’s the consistency of doing the right thing over and over that creates the weight loss and when you lose weight you feel great = positive. Think about where you are right now. If you are not in a good place then work to get there.  It only takes a week to feel better and back in control. It’s always so inspiring and motivating for me when I get the text messages after only one week about how much better you feel and are so happy you are back on program and back to a controlled happy place. Knowing that each day you put in is a day that will return happy healthy feelings inside and out. Eating clean and healthy doesn’t only change your body it changes your mind and how you act. It keeps you in a positive mindset and changes your life for the better in every way. And when you feel it your home will feel it too.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Stay safe wear your mask and follow the rules. 
Stay positive, continue to do the right thing.
Stay on program plan prepare and follow through. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]BE POSITIVE – SHARE THE HAPPINESS – SHARE THE LOVE[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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November 13, 2020By Josephine Fitzpatrick

Today’s New Love to Live Healthy Podcast Episode: One Positive Thing Leads to Another

Listen to Today’s Love to Live Healthy Podcast Episode

One Positive Thing Leads to Another[dt_sc_hr_invisible_small]

CLICK HERE

ONE POSITIVE THING LEADS TO ANOTHER

Positive Energy is Contagious – Share yours today!

~Love to Live Healthy with Josephine Fitzpatrick

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