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Category: goals

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If your week is feeling a little challenging I want to remind you that you are not alone. One of the hardest things about holiday weekends is retraining the brain and the appetite to get back to eating on program and eating less. You will have a few tough days and by mid week you will feel back in control. Just stay focused and don’t give in to temptation. Think about your goals and what is truly important to you. Everything will feel better one on program day at a time.

By the weekend you will be ready to get back on the scale and have your cheat meal. Then next week instead of taking it one day at a time maybe take a leap and do the detox for 5 days or the 5 hour Fasting for 5 days. If you are feeling inspired and motivated then give yourself that jump to get to your next new low.

Remember the detox and 5 hour fasting is not something you have to do every week. Some clients do the detox every week with weekends off and others love the 5 hour fasting and live on it. But some will do one or the other and do it once a month. Some even combine the detox for a couple of days and the Fasting for a couple of days. You do what works for you. The most important thing is to keep moving forward and feeling your very best while you are doing it.

With November ending and December beginning we have to remember we will need to prepare in advance for all the holiday parties and vacations.

December is so busy it always tends to feel like the shortest month of the year. It’s a great month to enjoy when you need to — and the weeks you have nothing going on is when do everything you can to stay on program and get the very best results.

Remind yourself when you are doing the right things how great you feel when you are getting dressed or when you are going out or something as simple as putting on a pair of sweatpants. Everything feels better when we are doing our best to be our best.

Stay in the positive mindset of giving 100% on the days and weeks you can, because those 100% days and weeks will make a big difference in your results at the end of the month

It’s up to you to live WITHOUT the regrets of

should have, would have, could have



~Love to Live Healthy with Josephine Fitzpatrick

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

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

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

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

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

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

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

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

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

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

~Love to Live Healthy with Josephine Fitzpatrick


Innovation Weight Loss

& Healthy Market

8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055

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

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

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

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

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

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

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




~Love to Live Healthy with Josephine Fitzpatrick




8031/8037 JERICHO TPKE


516 802-5055


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

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

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

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


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

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

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

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


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

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


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

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

My Final Tips: 

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

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

~Love to Live Healthy with Josephine Fitzpatrick


Innovation Weight Loss

& Healthy Market

8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055

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


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

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

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

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

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

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




Love to Live Healthy with Josephine Fitzpatrick




8031/8037 JERICHO TPKE


516 802-5055

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

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

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

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

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


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

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

Stay on program!

~Love to Live Healthy with Josephine Fitzpatrick





8031/8037 JERICHO TPKE


516 802-5055


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

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

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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

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

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

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

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



~Love to Live Healthy with Josephine Fitzpatrick

Innovation Healthy Market

8031 Jericho Tpke

Woodbury, NY 11797


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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. 





~Love to Live Healthy with Josephine Fitzpatrick

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

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

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

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

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

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

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

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

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

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

The words you tell yourself everyday

will either Lift you Up

or they will Tear you Down

~Love to Live Healthy with Josephine Fitzpatrick