00:32 – SPEAKER: JOSEPHINE 

Hi everyone, welcome to the Love to Live Healthy Show. I’m Josephine Fitzpatrick. Today’s episode is we want to lose, we want to maintain, but we do not want to gain. That is our Mantra for July. I have to start by telling you this past weekend was awesome with all the clients and their weight loss. The numbers are pretty amazing. We had so many clients losing weight and reaching numbers they never thought they would see. Super, super exciting, I love it. I can see, hear and feel the excitement in the clients, it makes me so happy. Everyone is working so hard, everyone is in such a hardcore state of mind and they are reaching new goals and seeing numbers they have not seen in years. 

01:07

And what I love so much and many of you know this we have thousands of clients on program from Long Island, New York City and across the country, and for most of you, the Innovation Program is not a diet, it’s a way of life and, honestly, that’s because I’ve had so many of you for over a decade. You either stay with me and you live this program consistently or you come back every time you need a tweak and sometimes, yes, it’s more than a tweak, right, but you always know you get right back to your healthy life and program and you get right back to your happy, healthy weight and I love love that you do that, you live it and you love the way it makes you feel, and we know there is no better feeling. It’s truly one of the best things about the program. It’s a way of life. You know in your heart and experience that, no matter what is going on in your life it could be your kids graduating, moving them into college, it could be vacations and just too much indulging, or even sickness that maybe someone in your family or yourself had to get through, whatever it is that threw you off your game, whatever you did, that got you sidetracked, took you off your path, you know 100% in the back of your head, and in your heart, when you are ready to come back and commit again, the program is here and it always works amazing for you. And, trust me, this happens all the time. 

02:25

I just recently had a client who came back to me for the fourth time. She lost her weight the first, second and third time. Listen, we’re talking over 15 years she’s been with me, so over that time, yes, it’s easy to gain 10 pounds here or there, but every time she came back she would go right back on program and she lost it again. Now, this time, she came back and I haven’t seen her in four years and unfortunately she was now in remission from a rare cancer. She was on all sorts of drugs and she was just mentally devastated because, yes, of course she’s so happy she’s in remission and she’s doing great, but she gained 25 pounds through it all, you know, like as if going through cancer isn’t enough. Gaining weight from all the medication just makes you feel that much worse. She was convinced that she was not going to lose the weight and she would never get her body back. I actually spoke to her doctor frequently, so we worked with the medicine and not against it. And, to be totally honest with you, what was really amazing is this 54-year-old woman lost her 25 pounds in less time than some of my clients who are not even on medication. So always remember, nothing is impossible if you want it enough. She is now back to her happy place and she’s back to living the program and she’s doing amazing. All of this is what makes it a real life program and not a diet. 

03:44

Another thing that’s pretty exciting this year is this June and July we have had more new clients sign up than ever before. This time of year, usually in the summer months most people will wait to start the new program until September, you know, after vacation, and social celebrations that take place all summer. But this year, for some reason, we’ve had record-breaking sign-ups for this time of year, which, of course, I absolutely love. I love to help people, but what that really tells me is it doesn’t matter, it’s summer. They want to feel good and they are ready to put the work in to make it happen. And, as many of you know, this time of year you have to give it that extra hard work so you get the very best results every single week. 

04:24

Summer’s not easy, summer’s social, but it’s also very motivating. You’re in less clothes, everyone’s in a bathing suit, you’re going to the beaches, vacations. You know it’s always all about the way you look at something that will determine your actions toward it. Don’t look at it hard. Look at it as it’s very motivating. Summer’s motivating to lose weight. I also think a lot of new signups is because results are proof of what you can accomplish if you have the right tools. 

04:57

I mean, we just came off 4th of July and everyone is doing fantastic. But we also have our own methods we keep creating and I think that’s really important. We know the importance of incorporating the detox into your week, especially when you have some extra events or dinners taking place. We know the importance of eating less and doing the fasting and how much it really does make a difference and balances out the week for when we do incorporate all the extra summers drinking and snacking. It’s actually why I think everyone is doing so well this summer and this time of year, because you have options to go to and you can enjoy and eat your extra meals and have your extra drinks, but you can balance out your week and your weight loss with your detox days and your fasting days. These are all tools that have been proven to work and when you experience it firsthand, that is what makes all the difference in how you approach your summer and what you actually want out of it, because now you know what’s possible and that is so exciting. It’s so exciting to think I’m going to enjoy my summer and still lose weight or even just stay in a great place. And for those of you who have literally just started, it will all come together for you and you will love your new life. 

06:07

Just remember consistency is key because whether you’re doing the Innovation, the Detox or the Fasting, or the combination of all three, which most of you are, the bottom line is you are always doing something that is moving you forward to where you want to be. Our summer mantra is we are happy to lose or maintain, but we do not want to gain. And when you are prepared for your day and your week, that is when you will get the best results. And remember, being prepared means even being prepared for your cheats. When you know you’re going to go off program at dinner, do the detox during the day. When you know you’re going on vacation, do the fasting, but maybe just don’t worry so much about having exact on-program meals. Just make sure you’re sticking to the fasting. All of these things is what is helping everyone maintain on the days that are not weight loss days, and it’s been truly amazing. The results have been truly amazing and I want that for all of you. So when I say it’s important to be prepared, I mean prepared for it all the on and the off days. Remember, health and weight loss is something you should not mind working hard at because it’s for your health, both mentally and physically. 

07:14

My clients love to send me pictures and I absolutely love when they do. And I can’t begin to describe the changes in clients when they feel good about themselves. They get to enjoy delicious food, they are enjoying vacation, but they also get to do it in a body that they love. I see it in the pictures how they’re so happy, how it gives them that extra bounce in their step and extra bounce in their personality. They’re excited to enjoy, but they are also excited to eat. And there’s no better feeling than when you can enjoy your delicious meal, maybe have a couple of drinks and feel good in your body. And you do that because you’re doing all the right things. I see it in the pictures. It’s sheer happiness that is beaming from healthy, hydrated skin. 

07:56

Listen, when it’s mid-July and everyone’s losing weight. That is amazing, it’s exciting. It’s exciting to be feeling great and doing the right things for not only for your weight but for your health. Yes, some days are harder than others, but it’s always worth it, because when you can enjoy the most is when you feel great. So if you want to enjoy the vacations, you want to enjoy the extra meals, the snacks, the extra drinks throughout the week, you must stay on program because you can enjoy and lose weight, and when you do both, that is when you feel great. Do you ever notice, when you feel great, how contagious it is? Everyone wants to be a part of that. Everyone wants to be a part of that great feeling. 

08:39

There’s so much sadness in the world today. You have to make sure you appreciate and enjoy every bit of happiness that comes your way. Most important is to make sure you are creating your own happiness every day. That’s what you do on program. You do the right things, you lose weight, you feel great, you enjoy your food, you enjoy your snacks, you enjoy your drinks, and it gives you happiness that you have a hundred percent control over. My last thought for you on this beautiful summer day is, it’s hard, yes, weight loss is hard, life is hard, but it’s all so worth it. 

09:09

Will you feel hungry? Yes, you will feel hungry, but think about it. You feel hungry even on the days you are overeating. So at least when you have a little hunger, you know it’s because you are losing weight and getting results from it. We always have to remember the less you eat, the less you want, so you will eventually get used to eating less. 

09:27

But give yourself a chance without giving in. The clients that have done amazing and continue to do amazing know how tough it is. When it gets tough, they remind themselves how much they want this and how important it is to them. If you want it, then don’t let anything or anyone get in your way. Don’t look back and wish you did better last week, because it doesn’t matter that time has passed and the only thing you can do right now is stop making excuses and move on to a better day today, tomorrow and week ahead. Don’t waste your time and don’t waste your energy looking back. Only look forward, because that is what you have control over. Don’t let another week go by without doing the right thing, because it will only add up and the longer you delay it, the harder it will be. If you do it now focus on a better today then tomorrow will be easier and by next week you will feel amazing and in control. 

10:24

If you want to feel great, happy, lighter and enjoy your summer, feeling inspired, motivated and in control, then commit to yourself, commit to the program, and you will be so happy you did Remember. You don’t have to be perfect. We just want to either lose or maintain. You just don’t want to gain. That’s what summer’s about. This is not something you can just wish for. It’s something you have to work for. I hope this helps and I hope everyone has the most happy, healthy week full of love. Hugs from me to all of you. 

00:33 – Speaker 2

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick and I’m recording from beautiful Fire Island. Today’s topic is being prepared for the 4th of July weekend and, regardless if you’re home or on vacation, I want you to take a moment and remember how hard you work to get to where you are and whether you were at goal or not, think about how good you feel going into this holiday weekend. 

So many of you are feeling beyond amazing, better than you have felt in years. I get the text messages every day that make me so happy. I get the pleasure of seeing you in studio and feel through your text how excited and good you feel when you are on program and feel amazing in your body when you’re doing all the right things. But that’s what this holiday weekend is about how quickly that can change, because I also see and feel when you are not doing the right things and don’t feel good when you are off program. It affects everything about you and everything around you. 

The point is, I know sometimes both feel like struggles. It’s a struggle to stay on program, but it’s also a struggle to be off program. What you have to think about is which is worse? I see the clients who go off program for many reasons. It could be a holiday weekend, it could be the struggle of peer pressure, their own emotional eating or just simply the temptations of life and family. But when they go off program, as many of you know and have experienced yourself, it doesn’t take long at all to not only gain back what you lost but even more than you lost, and the feeling of not having control is the worst feeling. So while in the moment you feel like going off might feel so good, I promise you, within a short time you will wish you were back on and never went off. 

Being on program is a struggle for sure, especially around holiday weekends, but you have to remember how, while you are struggling, you are also feeling so much better, lighter, healthier, thinner, in control, just overall happier. 

02:23

What I want to remind you before this holiday weekend is, if you are not mindful how fast everything can change. You have to have a plan and be prepared for your weekend. There is always a choice and you have to make the one you can live with and be happy with, not just in the moment, but also when the holiday weekend is over. I want you to focus on how you feel, but also what you want. 

This weekend, focus on the control, the accomplishments and the scale. I want you to think about these things because after this weekend, you still have a whole summer to get through and enjoy. So you must go into the weekend mindful and planning, because the results will determine how your summer is going to be. Of course, I want you to plan your good days, but you must plan your cheat days too. I have clients texting me restaurants they’re texting me if they should do detox on a cheat day so they can balance out the day. That’s planning. You have to know what you’re doing before you do it, even on your cheat days. When you can plan your cheat meals in advance, it helps you determine what you are doing each day and that will put you in a positive mindset to keep yourself in a good place and on program, and that’s what we want. 

03:30

We have talked about mindset this year and how important it is. It always comes down to a decision, and not just a decision, but following through with that decision. Do you want to maintain your current weight or continue losing? Decide and manifest it by focusing on the outcome you want, whether it be from the day, the week, the month or the whole summer. One of the biggest things about manifestation and accomplishing your goals is you have to know what you want in order to actually accomplish it and be successful at it. 

03:58

July 4th weekend is four days long and we want to either lose or maintain, but gaining should never be an option. If you want to maintain for the holiday weekend, you will eat on program all day and you will pick two to three meals throughout the weekend. So say, thursday, friday and Saturday, or Friday, saturday and Sunday it’s one cheat meal and the rest of the day on program. Of course, if you only need two out of the three, that’s even better. Every clean on program day you can incorporate is just going to get you back faster to your number. Remember it’s cheat meal, cheat desserts, or cheat drinks. Whatever you do is up to you, but try to keep your days 100%. Only choose one each day. 

04:35

A good thought to have is to treat meals like appetizers and have taste instead of full meals. Sometimes when you do this, you get to enjoy more but actually eat less. Regardless of however you decide to enjoy your cheats – Monday you get right back on to a solid week of 110% week. And if you want to get back to that number even faster, You do the five-hour or the detox for five days straight.  

If you don’t want to maintain this weekend and want to continue losing it’s very simple. You stay on your program you have been doing and you eat on program six days and you only have your one cheat meal. 

05:06

It’s not as hard as you think. If you plan and prepare, you can go into any barbecue, any restaurant any holiday weekend, have a clean meal, fruit for desserts, drinks for your snacks. You can do it if you really want to, but you have to know what you want and that’s what you have to follow through with. Sometimes we make things so much harder than they have to be. If you don’t want the results of maintaining or cheating, then stay on program. If you are okay with maintaining, then follow the maintenance. 

05:33

We’ve talked about choosing your hard and being responsible for your results, and this is one of the times that will make a big difference. If you are amazing this weekend, you will wake up Monday feeling really good and continue to go into the summer feeling in control and amazing, continuing on your weight loss path. If you decide to maintain and are happy with your choice, do the right thing and get right back on 100% Monday, then, after a full week, you will be thrilled to be back to your pre-holiday weight. 

But remember there’s always temptation. You have to go into any holiday week with a plan and a positive mindset because if you don’t, you will cheat your way through this weekend and come Sunday you will be miserable with the outcome. Monday morning you will not fit in any of your clothes and you will take it out on everyone around you and nothing you can do will change the outcome. 

06:18

We always talk about planning and how important it is. What is even more important is being happy with the outcome and happy with your decision. So if you want to continue to lose this weekend, that’s awesome. Be happy doing it, but don’t make everyone miserable around you because you can’t eat what everyone else is eating. If you want to stay on program and continue to lose weight, make your choice to stay on and own it, embrace it, love it and enjoy it. If you want to maintain, be happy about it and enjoy what you can indulge in and have fun. 

06:46

But again, have a plan. If you go into the weekend with a plan and you stick to it, that is a successful weekend, and that is what should make you super happy and proud of yourself. There are all kinds of control, Maintain, losing, even cheating. Plan for them, prepare for them and follow through with them and you will have a very successful and happy holiday weekend. 

This 4th of July Weekend, celebrate life, celebrate freedom and enjoy the love you have in your life this weekend. Always love who you are and what you choose.

I hope this helps and I’m wishing everyone a happy, healthy and safe holiday weekend. Hugs and love from me to all of you. 

~Love to Live Healthy with Josephine Fitzpatrick

INNOVATION WEIGHT LOSS

AND HEALTHY MARKET

8025 JERICHO TPKE

WOODBURY, NY 11779

516 802-5055

Innovationweightloss.com

00:00 – Speaker 1 – JOSEPHINE

Hi everyone, welcome to the Love to Live Healthy podcast. I’m Josephine Fitzpatrick. Today’s topic is summer advice that might be life-changing for you. We know summer has begun and the kids are done with school. Many have already left for camp. For many work has ended for the summer months, and for others it’s just slowed down to a summer speed. 

00:20

It’s a time we always promise ourselves that we’re going to do all the right things that we put on hold in the fall and spring, when things were so much busier. We tell ourselves all year that in the summer we’re going to exercise more, eat healthier, plan, prepare, follow through. We want to do all the right things to get ourselves feeling the very best we can, but many times what really happens is the complete opposite. We let a sense of freedom take us over. Freedom from our regular daily schedules, freedom from the pressures of the year that we’ve now replaced with summer parties, barbecue, long delicious weekends and trips around the world. Vacation time that we never want to end. 

Listen, losing weight in the summer is not easy. It’s definitely something clients struggle with, but what I can tell you is losing weight in the summer is a lot easier than the feeling of gaining weight in the summer. Between being very social and a lot less clothes on, you don’t want to gain through the summer. You will not only feel it, but you will see it even faster. While I want you to think about it, I don’t want you to go into the summer so strict, because sometimes that can really backfire. Remember to lose weight in the summer doesn’t mean you have to be perfect every week from now until September. It just means that the more weeks you can have that are back on track, the better you will feel and the better the end result will be. Trust me, I see firsthand the clients who are on program right now how much better they feel when they are in control. Again, it doesn’t mean you have to be perfect. It just means you have to be mindful when you are not perfect. 

Right now, we have so many clients who are doing all the right things. They feel really good about themselves, even on the days they are not perfect or when they had an extra cheat. You know why? Because they plan for it. Like I said, as long as you have a plan for, even on your extra cheat days, it’s going to make all the difference. You can give yourself a million excuses, but you are always in the driver’s seat and you are the one who will control where you go. Will you gain? It’s up to you. Will you lose or maintain? Totally up to you. 

02:22

There are difficulties that arise in everyone’s life, whether they are positive parties or negative problems. What is most important is dealing with them, because if you let the food control the feelings or let the food control the atmosphere you are in, you will end up unhappy with your actions. Think about this you can enjoy everything that has to do with summer without gaining weight. You just have to plan for it. But you know whether it’s summer, winter, spring or fall, you can’t eat and drink out of control and it not affect your weight. So you have to decide what do you want out of the summer? Do you want to be in control, enjoy and feel good, or do you want to feel out of control, bloated and covering up because you don’t feel good? Start by asking yourself this question. Think about how you want to feel come July, August, September. Every action you do today affects your tomorrow. 

03:14

I’m going to give you some summer tips that I think will be life-changing for you if you follow them. First three you have heard from me multiple times because they really work. 1. Get through the good days with two meals and one snack. It’s going to make such a big difference in your weight loss and in your good days. If you can do it in the five hours, that’s great, but if you can’t just follow the two meals and one snack for amazing days. 2. Do a detox before and after the more challenging days. It will really help reset your body and at least get you back to maintaining so you’re not gaining. 3. Always wait as long as you can to start your first meal. You don’t have to wake up and eat if you’re not hungry. 

Make the good days count. Most people gain between 7 and 10 pounds by September. That’s a lot of weight, especially if it’s on top of weight that you already needed to lose. Think smart, act smarter. 

04:06

MORE TIPS: If you want to look good, if you want to feel good, then you have to do good things for your body. Yes, exercising very important and the more you can incorporate it, the better you will feel. But eating less and staying on program is what’s going to make you feel amazing and make that scale stay where you want it to be. It’s what gives you that feeling that you are in control and doing the right things for your body and mind. While it’s a much harder concept to follow in the summer, there are days you will feel amazing and follow it, and those are the days you need to make count. Choose your battles. If you know you are going to have long weekends, whether you’re out east or you’re on a boat or on a beach, then you need to try and be 110% Monday through Thursday. 

04:49

If you want to lose weight this summer but you don’t want to be super strict, then be amazing on the days you can be and on the days that are more challenging, try and be mindful, even if you’re cheating. You don’t want big cheat days to be consecutive and you don’t want to be cheating a little every day. The days that you can be amazing, they have to be amazing. Eat minimal that is on your plan. On the days you need the extra snacks because you’re out, you’re on vacation, you’re social then have them, but try to make them on-program snacks. My point is the great days will help and will count in your overall summer. You may not see the weight loss every week, but you’ll see it by the end of the month, instead of losing one to two pounds every week in July, you might lose two pounds by the end of July and two pounds by the end of August, and both are much better than gaining 10 by September. 

05:34

If you already made the decision that you want summer to be less about dieting and more about enjoying, then you need to change your focus. Many clients will look to just maintain through the summer and get back on program in September, and that is totally fine and may give you the mental break you need. But in order to do this, you need to still be mindful every day about what your choices are. Instead of focusing on losing, focus on not gaining. Some clients will cheat a couple of days one week and then be 110% the following week. Others will be amazing Monday through Thursday and cheat Friday, Saturday and Sunday. 

06:08

Try and make changes where you can, even on the days you are not 100%. If you want extra drinks, give up your snacks. If you want extra snacks, then make your meals smaller. Try and make even the smallest positive changes on the days you are off program. This way, even though you’re having more cheat days, the changes will not necessarily help you lose, but that’s okay, because what they’re doing is helping you from gaining. 

By the end of the summer days and summer months, we have to accept what we have done. While it’s great to party, drink and indulge and vacation, if you continuously overdo it, you will be left with results that I can assure you will not be worth how you feel or what you were doing. So stay mindful and think before you act, because just like every bad choice will make a negative difference, every good choice will make a positive one. 

I hope this helps. I’m wishing everyone a beautiful week full of love, hugs and kisses from me to all of you.

~Love to Live Healthy with Josephine Fitzpatrick

INNOVATION WEIGHT LOSS & HEALTHY MARKET

8025 Jericho Tpke

Woodbury, NY 11797

516802-5055

www.innovationweightloss.com

Speaker JOSEPHINE

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today’s episode is How Not To Struggle Through The Summer. But first let’s start with Memorial Day since it was just last week. If you are struggling after Memorial Day weekend because I know so many of you are, and it’s time to pull it back together. We are finally experiencing some beautiful, beautiful weather in New York and you want to be ready. Summer is only a couple of weeks away. So this week I want you to concentrate on moving forward and only moving forward. Leave the past behind you and focus on the future. Stop beating yourself up. It gets you nowhere. Don’t spend your energy and your thoughts about what you didn’t do or you should have done this past holiday break. Think about what you want to look and feel like come this summer. Are you ready for the barbecue parties? Are you ready for the pool parties? Can you imagine yourself in shorts and a tank top, a sundress, a bathing suit? These are questions only you can answer, because in a few short weeks you will be pulling out your summer clothes, if you haven’t already. And you know, when you pull them out, they will either be very tight, they will fit or they will be big. The results are always entirely up to you. 

01:40

After a long weekend or vacation, we tend to have a hard time getting back on track. Okay, so if you had that hard time this week, it’s because we eat a little more than usual over holiday, weekends or vacation and we’re eating more food more days in a row. So when we go back to our 100% week, we feel the weight from all the extra we ate. We see it on the scale and on top of all that, we’re hungrier because we ate more. So now we have to retrain our appetite, our mind and our body to go back to eating less. Honestly, this is why I always say either do the Five-hour, the Detox, or now we even have the Ketox after a long weekend or vacation, because you’re going to be hungry anyway, so at least, if you’re hungry, go on one of those three and it’ll get you right back to your pre-holiday or pre-vacation weight, it will shrink your appetite again and it’ll get you back quickly to your numbers and that is what you need to move forward in a positive mindset. 

So let’s just go over the three programs. So we have them and we know them for the summer, so immediately after any long weekend or vacation. The first option is The Five Hour where you do two meals and one snack in the same five hours, Monday through Friday. Saturday and Sunday you go back to three meals and one snack, or two meals and two snacks, and one cheat meal. Now remember, in those five hours when you’re doing your two meals and one snack, it’s like a breakfast, a dinner and a snack. 

The second option is The Innovation Detox where you do a detox drink, an Mct Muffin and an Innovation meal, or 6oz of grilled chicken or fish with two cups of vegetables, and you do it Monday through Friday. Again, Saturday and Sunday you go back to your three meals and one snack, or two meals and two snacks, and you have your cheat meal. 

03:17

Our New Option is Our New Detox Ketox  where you do one Ketox drink and these do have a caffeine booster in it. But to give you an idea of how much it is, it’s 75 milligrams in a 16 ounce bottle. One cup of coffee is 95 milligrams for a 12 ounce cup, so that gives you an idea of how much is in it. It’s less than a cup of coffee. Caffeine is known to help burn fat, but it also acts as an appetite suppressant. Also, this detox ketox has no sugar added, so you will combine it with a Ketovation muffin and one Ketovation meal with two cups of vegetables or 6 oz grilled chicken or fish with 2 cups of vegetables. And you do it Monday thorough Friday and Saturday and Sunday you go back to your 3 meals and 1 snack or 2 meals and 2 snacks and your one cheat day. Some clients go back to regular innovation on the weekend and others will stick with Ketovation it’s up to you. The whole idea behind the Ketox is you’re incorporating very little to no carbs, no sugar, no gluten. So it really works amazing to see really quick results. The clients who have done it absolutely love it and they said they haven’t seen results like that in a really long time. So that’s amazing and always great to hear.

04:07

All three programs work if you stick to them. So pick one that you feel you can do. And yes, if you’re asking, can you switch from week to week? Yes, you can. If you want to do the five hour one week and the next week do the ketox and next week do the detox, you can do that. You can even incorporate them together in one week and do the ketox for a couple of days and then the five hour for a couple of days and then the detox for a couple of days. Some people do the detox or ketox only before a cheat day and after a cheat day, or both. 

So do what works for you each week. Every week is different to how we feel, what we can mentally handle and what we have on our schedules, so you have to look at your week and decide what will work for you. But what I will tell you is these three programs will get you to where you want to be faster, and that includes helping you lose holiday or vacation weight. It will help you get back to eating less and feeling really good about it, and it will help your numbers move faster in the right direction. And I think when we are trying to lose weight, we need all three of those things in full action. So we continue on our positive path and in our positive mindset to feel great about what we’re doing. 

05:11

So please don’t beat yourself up about what you did or didn’t do over long weekends or holiday vacations, because you know you will have a lot more of these times as summer starts to go into full swing. And this is where we talk about summer. We all know with summer, yes, of course we can plan some things, but many things are last minute or spur of the moment. But what you can do as these things come into play is enjoy them, because we all wait for summer, right, we wanna enjoy these moments in these times. This is what we work so hard for all year. But what you have to do is you have to prepare for what you do after you have these moments, these vacations, these long weekends. 

05:46

You either do the Detox, the Ketox or the Five-hour and it will help you get right back. And this all falls into when I say on the days you can be amazing in the summer, be amazing. And on the days you can’t in the summer, be mindful, right. And that includes the Detox, Ketox or the Five hour. Because when you can’t be amazing, you want to be mindful, and mindful might be if you’re doing the Detox or Ketox for breakfast and your muffin for lunch and then you have a cheat meal or evening it’s going to help you maintain that day. 

So if you know you’re going out to dinner because it’s a summer night and you just think I want to cheat tonight or you know you won’t be perfectly on program, but you know I don’t want to go crazy. So then do the Detox or the Ketox for the morning, have the MCT or Keto muffin and then have your cheat meal and the same thing with the five hour. You can do the same thing on a summer day. For the five hour, you do two meals and one snack, but one of your meals is a cheat. What all this is going to do is it’s going to help you maintain that day so you don’t go backwards. Because like I always say you don’t want to gain and lose the same weight over and over. Incorporating any of these programs into your day thought the Summer is going to prevent that because it will help you maintain that day instead of gain. That’s the whole point of being mindful – to maintain and not gain.

06:45

The Detox, The Ketox and The Five Hour are all fantastic for weight loss, but they can also really help you maintain your days in the summer, especially for those last minute plans, or for the longer weekends that you weren’t expecting, or those quick trips that all of a sudden come into play. They will really help you maintain those days so you’re not gaining, because like I said we don’t ever want to gain weight and then lose it. When you gain and lose the same weight over and over you are getting nowhere if you do that. But if you can throw the Detox, the Ketox or the Five hour into play, when you have those spur of the moment nights that you’re going out to dinner and you didn’t know, or your long weekends, and you do the Detox, the Ketox or the Five hour, either the day of or the week after it’s going to make a big difference in your maintenance and that’s what you want. 

07:42

That’s what we really need over the summer. We want to maintain the days that we can and lose on the days that we can. We really want to avoid gaining, and that’s what’s going to help you do that the Detox, the Ketox or the Five hour so make sure you have them into play. It’s going to make such a big difference in your mindset, in your body, in your appetite and, of course, on the scale. And that’s what you want. That’s what I want for you. 

You know, we can learn each day what we are capable of and what is important to us and what we really want out of each day. This is all about balance, so we can have everything we want and enjoy each day, but stay in a great, healthy, happy mindset doing it. 

Okay, thank you for listening that is all I have for you now. I am wishing you all a happy, healthy week full of blessings and love. Hugs from me to all of you. 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss & Healthy Market

8025 Jericho Tpke

Woodbury, NY 11797

516802-5055

www.innovationweightloss.com

SPEAKER: Josephine Fitzpatrick 

Hi everyone. Welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today’s topic is priorities. Yes, we all have them. And for many, they are the same – And for some, they’re very different. Now, of course, if we look at the true definition of priorities, it means something that is more important than other things that need to be done or dealt with first, or something that is regarded as more important than something else. 

But priorities and daily priorities are two different things, right? Even though some may overlap. So like when we talk about priorities as a whole, like example, my priorities in life are my family, my health, my clients, my career. Those are like my top priorities. But then when I talk about my daily priorities, of course, again, it’s my family and it’s my food for the day, my exercise, my chores, and my work. So even though some overlap, you still have your overall priorities and daily priorities.

And it’s so important that you know your priorities and what is most important to you. In a perfect world, of course, we would want to do everything and give our full attention to everything every day, but it’s impossible. That’s how we get overwhelmed. I’m constantly reminding my kids, when life gets overwhelming, list your priorities and follow through with them. Not every task is equally important, even though you may feel like it is.

Put the most important tasks that have to be done closer to the top of your list. And when you prioritize, you’re allowing yourself to identify the important tasks at that moment. And you give those tasks more attention, more energy and time. It allows you to spend more time on the right things. You know, we face multiple demands on our time and energy every day. And it’s often these demands that we didn’t schedule that override the original schedule and that results us with the feelings of losing control. 

Now it’s usually when this happens that you grab something you shouldn’t be eating, right? Something comes into your schedule that you weren’t planning on, that you had to do or you have to do. And now it has disrupted your list of priorities. So what do you do? You grab something, you eat it, and now you feel out of control because now you’re like, okay, I just went off my program. I’m off my program, so I might as well eat something else. And now you realize, you’re prioritizing how much more you’re going to eat today instead of focusing back on your original list of priorities. 

Now, what I want you to understand through this is don’t grab and eat when things go a little bit crazy in your life. Okay. Because what you have to remember is when you stay focused, this is when you really need to stay in control. That’s what’s going to help you get through that dilemma. That’s what’s going to help you get through that extra priority or that extra challenge that has reached into your list and decided, I need to be on this now. 

Remember, the most important priority to keep you at your best to get you through everything else you have to do and get you through the unforeseen demands, the answer is always going to be eating on program. Eat on program, follow your meals and snacks, get your exercise in. I promise you, when you do that, it is going to help you with those list of demands you have, and with those list of priorities and any extra challenges that come on your path. 

Eating clean, staying on programs, sticking with your exercise, sticking with your meals and snacks always has to be one of your top priorities because when you can feel in control with that, everything else is easy. While family, work, school, exercise, friends, party, celebrations, the beach, whatever it is, it’s right at the top of the list for that day, eating on program is what helps you be 100 % with all your top priorities. 

Why? Because when you’re on program, you feel great. And when you feel great, you are a better mom, dad, wife, husband, son, daughter, worker, friend, whatever it is, you are better at it, or all of them. When you’re eating on program, you feel healthy, fit, strong. You can think better you react calmer and you give better advice to those who need it. You enjoy so much more in life when you feel good. When your jeans are fitting you or when your jeans are loose or your clothes just fit now, your whole world could be falling apart and you feel like, it’s good, I got this, I put my jeans on, I feel great today. But when your jeans are tight, you can’t fit in your shorts, your world is falling apart, you are falling apart with it. 

Now, of course, I’m just using the clothes as an example, but we know how much it means to us to feel good in our body. If you want to really be there and be strong and take care of everything in your life 100%, you have to take care of yourself first and make sure you are in a good place. Because only then will you be able to take care of everything else properly 100%. When you are on program, you’re feeling amazing. You’re the best you can be for yourself, your family, your friends and for your job. You will even exercise better and more often when you are eating on program. So at the end of the day, eating on program helps you stay focused so you can perfect all the other priorities in your life. 

So how do we really do this? Well, one tip is put yourself in a driver’s seat when it comes to your time. If you don’t plan out how you want your day to go, it’s very easy to end up in the reactive mode. This is why I’m always talking to you about the importance of planning and preparing. If you don’t plan and prepare, when you get hungry, you will react. When something goes wrong in your day, you will react. You’ll grab anything in sight. 

But when you plan, and when you know what you’re doing, you don’t have to think about it. Whether you’re doing the five hour, the detox, the regular innovation, you have your food set. You know where you’re going. You know what you’re doing. You know what you’re eating. You know you will stay on your game and be able to put a hundred percent into all the other priorities and feel amazing at the same time. You have to remember you are responsible for you, no one else.

Remind yourself frequently that you are ultimately the one who is responsible for how you use your time, your effort, your energy, how it’s all spent is up to you. Like many others, you will still get off track at times and have to deal with surprises that pop up. We all do. This happens to us all, whether it’s in family, career, personal life, whatever it is, regardless of what pops up in your life, you will be able to handle it. 

Harsh times will occur throughout our lives. We can’t control that, but it’s up to us how we react to them. I want you to always remember this, it’s not what happens in life that is as important as how we react to it. And if you are on program, you’re in control, you’re feeling good, you’re feeling strong, you’re feeling healthy, you will truly be able to handle things so much better than if something harsh comes up and you are already in a negative place, both mentally and physically. 

For those of you who have been on program and are currently on program, you know exactly what I’m talking about. We have had hundreds of clients return this past month. It happens all the time. Summer’s coming, people fell off, or they just need a little check -in, or they just want to get in a little better place for the summer. 

For me, I’m truly grateful when clients return because it makes me happy they know I fully understand how life can get in the way. And it doesn’t take much to get you off your path or just to have a little extra. I never judge. To me, it’s all about moving forward. Don’t dwell on the negative, don’t dwell on the past, but instead move forward in the positive. Because moving forward positive is the only thing that is going to get you to where you want to be. That’s all that matters. 

There is nothing I want more for my clients then to be the best they can be every day and feel the best they can every day. I know how feeling good can literally affect everything else in your life. I love when I get the messages, they are so happy to be back on program and how when they are on program, they just feel so much better, happier. They love when everything starts fitting again and they absolutely love that feeling of being in control. Being in control of their food, the day, of their life, and their priorities. Nothing truly compares to that feeling.

You know, I’ve talked to so many clients lately about priorities, and the scale is always one of the priorities. It shouldn’t be though, it should be the way you feel, but we know how important that low number is too see. We know when we step on the scale, at the moment it feels like everything, but the truth is when you are on program, you’re eating clean, in control, in control of your day, your life, that’s what really makes you feel amazing. So whether you are at your lowest number now or not, it doesn’t matter. What matters is, when you are back on program, you feel so good. You’re in such a mentally and physically great place and in control. And that is really what’s life changing. I tell you all the time, the scale will follow. My final thought to you is we have to remember, we are not given a good life or a bad life. We are given a life and it’s up to us to make it good or bad, happy or sad. 

When you’re in control, I promise you are going to feel like you have a really good life no matter what’s going on. 

Okay. I hope this helps. I hope everyone has the most amazing happy healthy week. Hugs and love for me to all of you.

~Love to Live Healthy with Josephine Fitzpatrick 

WWW.INNOVATIONHEALTHYMARKET.COM

WWW.INNOVATIONWEIGHTLOSS.COM

INNOVATION

8025 JERICHO TPKE

WOODBURY, NY 11797

516802-5055

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

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

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

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

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

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

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

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

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

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

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss

& Healthy Market

8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055

www.innovationweightloss.com

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

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

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

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

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

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

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

DO IT NOW

SOMETIMES LATER BECOMES NEVER

~Love to Live Healthy with Josephine Fitzpatrick

INNOVATION WEIGHT LOSS

& HEALTHY FOOD MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 1797

516 802-5055

WWW.INNOVATIONWEIGHTLOSS.COM

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

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

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

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

HOW TO START BEING THE BEST VERSION OF YOURSELF.

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

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

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

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

3. USE THE POWER OF YOUR MIND:

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

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

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

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

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

My Final Tips: 

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

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

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss

& Healthy Market

8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055

www.innovationweightloss.com