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clean eatingdieteatcleanExercisefamilyfeel goodFitnessgoalshappyhealthyHealthy TipsLifestyleMotivationSUMMERweight loss
July 27, 2021By Josephine Fitzpatrick

JULY REVIEW

Now that the end of July has approached us I want you to look back and think about where you are today and where you thought you would be. Four Weeks ago on July 1st I asked you where did you want to be at the end of July…. Did you reach that goal? Did you put the work in like you promised yourself? Sometimes these can be very tough questions to answer especially if we know we didn’t do what we wanted – but they are even harder when we know we didn’t even try.

 

Yes we can all agree Summer is hard. But if we really think about it – weight loss is always hard. It’s a time that we are taking in less than our bodies need so we are hungry. It’s a time that we have to walk away from temptations that always seem to be there. My point is if you keep waiting for it to be easy – it will never happen.

 

I want you to remember while you are contemplating and waiting for an easier time – I have thousands of clients who are doing the right things and losing the weight and feeling great. I tell you this because I want you to always remember you are no different then they are – the only thing different is you keep stopping yourself from what you really want. When you decide to start working a little harder, being okay with being uncomfortable, and committing to walking away from temptation – I promise you will see the results. You have to stop getting in your own way.  Stop waiting and start doing .

 

SECOND LOOK: Think back on July. How did you feel? Was it making you happy? Did you feel healthy and in control. If the answer is yes you feel great and you are doing great – then I’m super happy for you because there is no better feeling. If the answer is you are not feeling good in your body and mind and you have lost control – then you need to change it.

 

HOW TO MOVE FORWARD: Lose the weight now. Start today. Stop thinking that it’s summer and using it as an excuse that requires you to over indulge in food and alcohol – because it doesn’t. What you need to do is commit to making yourself feel good. Put the time and real effort into it. Work hard for what you want and walk away from what you know doesn’t make you feel good. It doesn’t mean you can’t go and enjoy with others – it just means you have a plan walking into where you are going and what you are doing when you get there. If it’s not your cheat day then you stay on program and plan what you are eating, and if you are drinking you are giving up your snacks it’s that simple. Have a plan and follow through with it – and know in your heart that when you stick with it that is what is going to really make you feel your best. Don’t make it harder than it has to be. I promise you everything you walk away from and deny yourself from having – will still all be there when you have your cheat day.

 

YES IT’S HARD TO STAY ON PROGRAM IN THE SUMMER

BUT IT’S SO MUCH HARDER TO NOT FIT IN YOUR CLOTHES. 

If you are really honest with yourself you know that when you stay on program that feels so much better than cheating. When you are cheating it’s for the moment when you stay strong and on program it’s for the results. I can’t say it enough – do the right thing and you will feel so much better – whether it’s weight loss, work, family, relationships, or vacations – life is about planning and following through and doing the right things. The reason we do this is because it’s what makes us happy. We feel accomplished, and we want to be our best, we want to feel healthy and yes we want to look good. We have one life and we want to have that balance of enjoing it but also working hard and being your best while you do it. When you have a plan you can accomplish all those things. Yes some days are going to be super easy and other days will feel like the most difficult days, but if you stick to your plan you will always get better results both mentally and physically.

 

DO WHAT IS RIGHT NOT WHAT IS EASY

~Love to Live Healthy with Josephine Fitzpatrick

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July 13, 2021By Josephine Fitzpatrick

BELIEVE YOU CAN AND YOU WILL

When it comes to weight loss – Summer is going to be as difficult as you make it. And honestly what you get out of the next 2 months will be entirely what you put into it. I can’t say it enough if you want to lose weight you need to not just say it you have to do it – and that is where the hard part comes in. We all want it- we say it all the time — I need to lose weight I want to lose weight — but when we sit at a table we order the wrong thing or we find our way into the cabinet that we know we shouldn’t be in. If you want the results you need to be in the right mindset to get them.[dt_sc_hr_invisible_small]

WHAT TO DO: Believe in yourself. It’s not only about what you are doing physically it’s what you are believing mentally that is just as important. While most of the clients are doing really well right now, some are still really struggling. They start the week with wanting to have an amazing week and by Wednesday they are texting me that they slipped up with extra cheats, drinks etc. If this is you— I want you to remember while you are struggling to get through a clean week I have hundreds of clients who are staying on program and reaping the rewards of losing weight, feeling good and looking great. So it’s always a question of what you want and what is important to you. But at the end of the day nothing is impossible when you want it bad enough.[dt_sc_hr_invisible_small]

WHAT DO YOU BELIVE: Now of course there are so many clients who are totally fine with maintaining through the summer and that’s great too. It all comes down to you will do what you tell yourself you want. If you go into the summer saying im okay with maintaining then that is what you will do…. If you go into the summer telling yourself you are going to lose weight then that is what will happen. Our mental strength is just as important as our physical. If you don’t believe in yourself to do what you want how will you ever follow through with it.[dt_sc_hr_invisible_small]

WHERE TO PUT YOUR STRENGTH THIS MONTH: Put all your strength in believing you can achieve what you want. Whether it’s maintaining or losing believe in it and you will get the results of it. We sometimes spend so much time complaining why we don’t have it or complaining that we want it – that we forget we are in control of it. Always remember while you are complaining- I have hundreds of clients that are believing in themselves and achieving the results. So choose what you want and who you want to be and that is who you will become.[dt_sc_hr_invisible_small]

RECAP: Summer is hard so if you want results you have to do the right things. Follow your menu and stop making excuses why it’s hard… it’s hard for everyone. It always comes down to how much you want it. Your results will always be up to you! If you want to lose weight put the work in, be consistent and remember your every day actions = your results. You can do this – you can do anything you put your mind to. Stay true to who you are and what you want. Believe in yourself and constantly remind yourself how important this is to you. Stay positive and remove all negativity from your mindset and your life. Everything you want is right in front of you but you are the only person who can give that extra effort to get it. We can all make excuses but the excuses get you to exactly where you are today. If you want to be successful and see the results you have to remember it takes work and a positive mindset – both of what you have total control of. But it will only happen when you decide that you are important enough to make it happen.[dt_sc_hr_invisible_small]

IT WILL ONLY HAPPEN WHEN YOU DECIDE TO MAKE IT HAPPEN 

Love to Live Healthy with Josephine Fitzpatrick
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July 6, 2021By Josephine Fitzpatrick

Back On Your Path

Welcome back everyone!  Im so happy everyone had a great safe holiday weekend. First, I want to tell you wherever you are don’t stress about it. Just get right back on program and finish out the week solid. One week and you will feel so much better being back in control and knowing that your body is in the right direction. You will weigh in this weekend and wherever you are you move on from there into a positive and happy place.

 

I want to thank you all because I have heard the nicest things the last couple of days from so many of you……. I love all the photos you send me. So many of you that were at holiday events this weekend and felt so good about yourself…….  We had more clients than ever hit their lowest numbers this past weekend. The excitement was beyond thrilling for me to be a part of. Thank you all for working so hard.

 

I love how so many clients couldn’t express enough how knowing they were going back to their magic muffins and Innovation food after the Holiday weekend helped them mentally get right back on program. It makes me so happy!!! I say it all the time — it only takes a couple of days of being back to eating on program is what gets you back to feeling good again. The quicker you get back the faster you recover. It all comes down to it’s not always about going off program that matters so much — it’s about what you do after you go off program that makes all the difference. When you get right back on program you get right back to feeling your very best, lightest, happiest and in control feeling — and that makes us all happy.

 

Here are some things I want you to think about moving forward into the Beautiful Sunshine and Social Summer.

  1. You will feel hungrier this week.  Why? Because you were eating for Holiday and Weekend Vacation last week and now you are back to eating for weight loss. So expect the hunger and embrace the hunger. I promise you will live through it. You might not be happy about it and there will be uncomfortable moments — but it will pass. And by the weekend you will feel so much better mentally and physically.
  2. Try your best to put the clean on program week in. I know we have so much going on in the summer and we are eating-out more often and socializing more than normal. But the more on program consecutive days you can put together the faster you will go back to feeling your best and back to your weight loss. If you are eating out make sure it’s a clean meal. Just because it’s summer does not mean you have to over indulge.
  3. If you are drinking alcohol make sure you follow your Snack Categories. It’s not the alcohol that is the problem it’s what the alcohol makes you do that is the issue. By the second drink the body and brain slows down – you are no longer in control. If you are having more than one drink– try and drink a bottle of water in between drinks.
  4. Don’t blame others. If you go into a social setting half-hearted about staying on your program it’s going to be easy for family and friends to talk you out of it because that is what you really want them to do. We give off signals to people of whether or not we are serious about staying on program. If you give off the signal that you are not in it 100% they will know it and easily talk you into sabotage. If you give off the signal that you are on your program 100% then no one is going to be able to talk you off it.
  5. As much as I always tell you consecutive days are the most important for weight loss — what I want you to think about through the summer is on program days in general. If you know that you are extra social and that you have things going on through the week or weekend — and consecutive days are going to be difficult —then make sure that any day that you can have an on program day you do it. Follow your meals and snacks and make sure you have your on program food planned and prepared because when you can be on program you want that day to be 100%. The more on program days you can add into your week will make the difference between maintaining and gaining.

You have to decide what you want.  If you are 225 and want to be 190 OR you are 140 and want to be 120 you can’t just talk about it and wish for it — because that is not going to make it happen. If you really want to lose the weight throughout the summer then you have to stay on program and work hard and follow your meals and snacks. Everyone that does the program and has success will tell you that it becomes a way of life. Learning to use your cheat day and loving it every week is life changing. Learning to go right back on program after holidays and vacation is more important than the time you spend off it. I see clients everyday do it regardless of the time of year. They are prepared with on program food and they always know what they are doing and where they are going and what they are eating. Summer, Fall, Winter, Spring – if you want to lose the weight I can promise you it’s very doable just put the work in— and this time of year don’t let the social summer become all about food. The bottom line is whether it’s losing weight or maintaining the weight you have to plan it and stick to it. I can give you all the tools in the world but you have to want it and work for it. And it can’t be just when it’s convenient for you — it’s just as important to do it when it’s inconvenient. When you really learn to live the program – you will love the way you look and feel everyday.

 

My final thoughts for you are…  When you can’t control what is happening in front of you — challenge yourself to control the way you respond to it. You can control your mind or You can let your mind control you

 

~Love to Live Healthy with Josephine Fitzpatrick

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June 29, 2021By Josephine Fitzpatrick

HOLIDAY WEEK CHECK-IN

[dt_sc_hr_invisible]Do you remember when you were young and your parents went away and you were so excited — YAY! PARTYYYYY! The funny thing is, now you reflect back and realize your parents were thinking the same thing. They were thinking, the kids are gone let’s PARTY!!!! Yes – everything tends to come full circle and what we didn’t understand or even think of back then we understand now. If your kids are away you are certainly playing – how much you play and how much damage you do will result in how the rest of your summer will be. You must stay mindful and remember to think before you eat and drink.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Many of you, which I am so thrilled to say, are going into this holiday weekend in a very good place. And Im really so super proud of all the hard work you have been doing. But regardless if you are in a good place or still struggling you need to approach this very fun filled holiday weekend with a plan. Know what you are doing, where you are going and how you will approach each of the days. This is such a tough weekend, but sticking to your good choices and feeling the best you can will make such a difference in your outcome. We all know how bad choices and good choices can dictate our mood. If you make good choices you feel great and when you make bad choices it makes you unhappy. While it seems like it should be so easy to choose HAPPY, the truth is, when the treats and Cheats are in your face is when you need to remember that eating on program makes you feel your best. Walking away will make you happy. Eating On Program makes you happy. Do what makes you happy. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Holidays are never easy and I wish I could tell you that they don’t count. But the truth is, if it’s not your Cheat Day – what you do matters. What you do this weekend will show in your next weigh in and will result in how you feel the day after the holiday weekend is over. Do you want to look back and think about how you Cheated for 3 days straight and feel horrible, or do you want to look back and think about how much you enjoyed your long weekend, stayed on program, enjoyed your Cheat Day and when you wake up Monday morning you will feel great about your choices and looking forward to the week ahead. At the end of the day it’s always a choice. And it’s one that I can’t make for you. But it’s a choice that you have to always keep in mind that whichever decision you make will result in the way you feel mentally and physically. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You want to make sure you are starting your summer following your program, staying on your path and making the decision that will make you happy. Whether you are at a friend’s or BBQ or home, you can get through the day with the same amount of food you get through when you are working or when it’s a normal weekday. 8 hours is 8 hours and 10 hours is 10 hours. Where you are and who you are with should not dictate how you eat. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]One of the most important things you should learn from this program is you can go anywhere and be anywhere and eat, have a drink and have fun and still stay on program. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]One thing I can tell you for sure – and I know you will agree when you read this… You always feel so much better about yourself when you are eating on program and making the right choices.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You have choices: 
Lose Weight: If you plan on only have one cheat day this weekend because you want to continue to see results that fabulous.
Maintaining: If you are splitting cheat days (staying on program all day and only having dinner and drinks or dinner and dessert cheats for two days) then you will maintaining and that’s great too. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Most important you don’t want to look back and know that you had 3 days of no control -cheating and not doing the right things because that will make you unhappy Monday morning. Now is the time to make the choices and have a plan for the weekend. Think of what makes you happy and what makes you feel good. Not for just the moment but for the long term. When the weekend arrives be ready and know what you are doing and how important it is to you. Make sure that you are thinking about what and how you want to look and feel like next week, and your next weigh in, and even next month. Think about what makes you happy and remember that TREATS AND CHEATS are not for everyday. Because if you have them everyday they are no longer treats then they are just plain old cheats. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]NEVER MAKE PERMANENT DECISIONS 
BASED ON TEMPORARY FEELINGS[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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June 22, 2021By Josephine Fitzpatrick

MAKE YOUR SUMMER DAYS COUNT

[dt_sc_hr_invisible_small]Summer days are here and they are harder than any other days of the year. But they are still just as important as any other days of the year. If you want to lose weight you need to plan and always be back on track every week regardless of where you are or what time of year it is. Being back on your path every week is important for many reasons. It gives the week purpose and a sense of control in your week ahead. Another great thing about being back on track every week is it gives you a chance to regroup, put the weekend behind you and be even better than the week before. It’s fine to have weekend fun but the importance of getting back on plan and doing the right thing every week will result in how you look and feel the following weekend. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Summer is not Easy: Summer is a time when it’s harder to stay on track and have 110% days. But sometimes just because it’s harder doesn’t mean it’s not doable and doesn’t mean it’s not necessary. I don’t have to tell you how quickly you will gain the weight back. This program works if you follow it but if you eat what you want when you want you will gain the weight right back. If you are 80%-20% then you will get 80% results. If you are 60%-40% then you will get 60% results. You see the clients around you. Many who have kept the weight off and maintained. They do it because they are on program and live the program. There is always a choice and you need to make it everyday. If you want to lose weight this summer you need to follow your program and stay on program in order to enjoy the one Cheat Day a week. Make sure you have all your meals and snacks prepared and ready for you. It’s important to plan your days and be ready for whatever is coming your way. If you have your meals and snacks then you have no excuse to go off program. Just because it’s summer doesn’t mean you have to give up losing weight. You can enjoy and lose weight if you are willing to put the work in. Remember, the harder you work the better the results. It’s never easy – especially in the Summer, but it’s very doable and necessary- especially in the Summer.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]You can continue to lose weight if you really want too: Most people gain between 7-10 pounds by September. That’s a lot of weight to gain on top of weight that you already needed to lose. Think smart and act smarter! If you want to lose weight, if you want to look good and feel good then you have to do good things for you body. Yes, exercising is very important and the more you can incorporate it the better you will feel. But staying on program is what is going to make the weight come off. Staying on program makes you feel amazing and make the changes you really want to see. It’s what will make you feel that lighter, happier feeling that you love and changes the number on the scale to where you want it to be. It’s what gives you the 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, it’s what makes you feel your best. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Choose your battles: If you know you are having long weekends at the beach or on the boat – then you need to try and be 110% Monday through – Thursday. If you want to lose weight this Summer but 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 are cheating. You don’t want big Cheat Days to be consecutive and you don’t want to be Cheating a little everyday. The days that you can be amazing – then be amazing and eat the minimal that is on your plan. On the days you need extra snacks then have them but try to make them On Program snacks. If you want to enjoy a treat here and there then do it but try to be amazing and on 110% on program the following day. 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 will see it by the end of the month. Instead of losing 1-2 lbs every week in July – you might lose 2 pounds by the end of July and 2 pounds by the end of August – and both are much better than gaining 10 by September.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Change Your Focus for Summer Months: If you already made the decision that you want the 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. That is totally fine and may give you the mental break you need. In order to do this you need to still be mindful everyday about what your choices are. Instead of focusing on losing, focus on not gaining: Some clients will cheat one week and the next week be 110%. Others will be amazing Monday through Thursday and Cheat Friday through Sunday. 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 your are off program. This way even though you are having more Cheat Days the changes will not necessarily help you lose but that’s okay – because what they are doing is helping you from gaining.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]At 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 – if you continuously over do it – you will be left with the results that I can assure you will not be worth how you feel. 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. [dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]LOVE YOURSELF ENOUGH TO LIVE A HEALTHY LIFE[dt_sc_hr_invisible_small]

~Love to Live Healthy with Josephine Fitzpatrick

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May 18, 2021By Josephine Fitzpatrick

CHOOSE HAPPINESS

[dt_sc_hr_invisible_small]WHAT MAKES YOU HAPPY? I was recently talking to a client about how important it is to follow your menu and really understand that anything over the amount is going to make a difference in your weight loss. She said to me, “I see so many of your clients who have lost so much weight and they are so thin but they act like it’s a job and they treat it like it’s a job – is that good?” I said you have to treat it like that. But it’s doesn’t have to be negative job – it should be a positive job. It’s a job that you love to do. You want to eat clean and be healthy, so yes treat it like an important positive job in your life or the alternative is to be negative about it and you will keep sabotaging yourself and keep gradually gaining. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HOW DO YOUR CLOTHES FIT?  Think about your clothes and how they fit you – how do you feel in them. This is a big topic because so many times a client who is not doing the right thing and gains weight will often say to me “but my jeans still fit me.” My response is always – but do they really fit? They may be on your body but do they really fit? Are they tight to the point you feel like you can’t breath or you have to constantly pull them up over your tummy. I know you all know what im talking about – because the same pair of jeans can fit and be tight and uncomfortable or they slip on where you feel amazing and thin in them. Only you have the control to determine how your clothes fit and what you want to feel like in them.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FACT: DID YOU KNOW: Most people don’t even realize how much weight they had to lose until it’s off their body. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHAT YOU DO TODAY WILL REFLECT TOMORROW: The bottom line is if you are asking if it’s good to treat your health and weight loss like a job then ask yourself this question – Are you happy where you are? Because I can tell you first hand that my clients who obsess about it and treat their health and weight loss like it’s a job are very happy. They wake up happy because getting dressed is not an issue. They go out and have fun because they feel good. They are excited for summer and even more excited to go shopping for it. So yes, while they may be obsessive and work hard and treat their weight and health like it’s a job – the pay off they get for it is priceless. So ask yourself right now, are you happy with the effort you have put in to yourself, your health and your weight? Are you excited to go summer shopping and excited for all the outdoor parties and barbecues that will be coming your way soon? Do you wake up excited and happy and full of energy? Understand that this is all real, I am not exaggerating at all. I hear the clients who do not do the right things and continue to make it a struggle on themselves because they constantly put food ahead of their happiness. I see how it makes them unhappy. Then I see the clients who make it a priority to stay on program. Yes they all have their own struggles, it’s not easy for anyone but they still do it. They have learned to love how they feel more then they love the instant gratification of feeding into a craving. You have to constantly remind yourself which is more important to you and what will make you happy.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HOW DO YOU REALLY FEEL? There is no faking it and you can even feel it in your own mood – when you take care of yourself and you eat right and you lose weight you FEEL GREAT! You have more energy and you spring out of bed. You are excited to feel that lighter feeling that you know can change your day from bad to good. But if you are not feeling all these amazing things then it’s time to take your health and weight loss seriously and treat it like the important job that it is. Because then and only then will you get the pay back of feeling happy, healthier, lighter, fitter, energetic and strong. It’s not always about the number on the scale – it’s about doing the right things and feeling good. You feel good and your personality shines – you feel like crap and your personality reflects it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IT NEEDS TO BE ABOUT YOU: What we don’t always realize is weight loss is so much more than just the number on the scale. Because everything in our life stems from how we feel and how well we take care of ourselves. Feeling good or bad will result in having a good or bad day. Feeling good and treating your body well is going to result in how you approach life and all the good and bad obstacles that come with it. If you are feeling happy, healthy, fit and strong you are going to get through the rough days a lot better than if you are feeling heavy, bloated, sick and depressed. In fact, studies show that overweight people have an 80% higher rate of depression than people of a healthy weight. Why? Because you always feel better about yourself when you are taking care of yourself. Sometimes just having the feeling of control over what you are and are not eating can change your day from bad to good. You have to decide what is important to you. Find a motivation to help get you there and make a commitment to make your health and weight loss a priority! A job that you are excited about doing. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I know you have heard this before from me but I need to repeat it – you need to start somewhere. If you are already in a good place then I am super excited for you to continue to be amazing! If you are not feeling great and have no control then you need to get right back on program TODAY! I promise you, after one week you will feel good after two weeks you will feel great and a month in you will never want to go back to your old eating habits. But you need to start because in order to be happy with everything else in your life you need to start with YOU![dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DO IT NOW
SOMETIMES LATER BECOMES NEVER[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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May 4, 2021By Josephine Fitzpatrick

MAY – WEIGHT LOSS WEEK REMINDER

[dt_sc_hr_invisible_small]WEIGHT LOSS WEEK REMINDER[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Hello May! Warmer weather has finally arrived. It’s time to really stay focused on what our weekly goals are. The more consistent you are the better the results. Get through your week one day at a time. Success comes with hard work. Put the time and work in and you will get the results.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The days and weeks go fast. Before you know it will be Happy Cheat Day! When you follow the program it’s an easy thought process. Monday you are ready to eat clean again, and by Wednesday you are thinking about your Cheat Day and by the weekend you are ready to enjoy it. Stay strong and remember, to have the best results it’s six days clean on program days and then you enjoy your one Cheat Day.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]There is no room for error: You are eating meals and snacks every day. You are by no means starving during the week (even though sometimes you may mentally feel like it). But because you have your meals and snacks and a Cheat Day every week – you must remember there is no room at all for error. Every extra bite is going to make a difference. That’s the mind set that is so important when losing weight. You are either off or you are 110% on – and there is no in-between. When you stick to your weight loss days 110% and follow your meals and snacks it creates the weight loss – but more importantly it also gets rid of bad habits. The habit that you feel the need to pick, bite, graze throughout the day and not count it. You should not want and absolutely do not need to be picking, taking extra bites, or having a piece of an appetizer, or finishing your kids leftovers. When you do that – all the “little extras” add up and they will make a difference on the scale from a weight loss to a maintain and sometimes even a gain. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Today’s Weekly Weight Loss Tip = Stick to your meals and snacks. When you want to lose weight you are either “off” or “110% on” – there is no in between. The six clean days are what create the weight loss and why you can enjoy a Cheat Day. There is no room for “extra.” Everything counts. Every bite, taste, sip, piece – counts. Live by this and love it – because when you learn to really live and eat clean for six days you not only love that you no longer have cravings, and no longer feel the need to pick or graze all the time, but those six clean days are what really make the weight go down and what really makes you enjoy and feel entitled to your Cheat Day. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Cheat Day is the best day and truly enjoyed when your other six weight loss days are 110% clean. [dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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clean eatingeatcleanfeel goodgoalshappyhealthyHealthy TipsLifestyleMotivationweight loss
April 20, 2021By Josephine Fitzpatrick

THE TIME IS NOW

[dt_sc_hr_invisible_small]THE TIME IS NOW:  Just when you thought you had it all in control life comes and throws a busy week at you. Don’t worry you are not alone. But this is when you really need to be your strongest because if you give in or give up – there may be no time before shorts and bathing suit — and that is simply not an option before summer begins. What you need to do is remember we all slip and fall – but it’s how long it takes you to get back up and get back on your path that will determine your success. Don’t worry about “ why” you did it and just move forward and try your hardest not to do it again. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you have come back to the program, are starting new or if you have been on but losing your way – then you need grab hold of it ASAP before it controls you. You have to remember and remind yourself how unhappy you are when you are not doing the right things. One client who recently got back on program texted me after two weeks and said “I want to live like this forever – I feel so good I don’t know why I ever went off“.  We all know when you are doing the right things and eating the right foods you feel so good, in control and just better!” You have that control feeling of knowing what you are doing. You go to bed feeling a little hungry and wake up feeling amazing. So why keep sabotaging yourself when you know this is how you love to live and feel. The answer is simply – weight loss is hard and it doesn’t take much to talk yourself into a bad decision. This is when you have to always be your strongest. When you are physically weak you need a strong mind. You have to stay positive and remind yourself how much better you feel when you continue to do the right things — and just as important remind yourself how much worse you feel when you are not doing the right things.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE TO BE POSITIVE[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]How do you get to a positive state of mind.  There is no magic. You accept where you are and you move forward to where you want to be. When you are not in a great place it can be the hardest time to push yourself to get there – but it’s also when you need to push yourself the most. You will always believe the story you tell yourself. So either you can do it or you can’t – it’s always up to you.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Sometimes it will take you being really focused to do the right things – planning ahead, reminding yourself over and over what you want, walking away from the temptations, and pushing aside all the negative feelings – focusing only on where you want to go. Reminding yourself constantly that when you stay positive and on program – it is the only thing that will change the way you feel mentally and physically about yourself and about everything around you. Keep it simple -yes you are a little hungry and can’t have what you want when you want it but in return  when you do the right things and you follow your menu you feel better. When you feel better you act better and you even speak nicer to everyone around you – you think happier thoughts throughout the day and you let go of any negativity.  Every good decision leads to another one. Even when the scale doesn’t move as much as you wanted it to you will still say how much better you feel mentally and physically by following your menu. Will it be hard – of course it is. But just focus on one day at a time and one solid week at a time. You have to stay positive and know if you put the time in and you follow your menu and you stay true to 6 clean weight loss days with 1 cheat day — It will only take only one week to start feeling so much better.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you feel the struggle here are some tips to help you:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 1.  LIVE THE PROGRAM: Don’t get into the habit of going off and on program, you will end up with more Cheat Days then clean days. In order to live the program there are no “do overs” or “starting fresh” it’s just a continuation of your life. You had an unexpected Cheat Day? Then that becomes your Cheat Day, you don’t just start again. If you eat extra in a day but still keep to on program foods then you call it a Maintain Day. When you get to a great number you don’t just start going back to your old habits, you continue on with the program. Six days clean and one day to indulge should be your way of life.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 2. PLAN PLAN PLAN:  I can’t say it enough but if you plan your days before you start them you have a 99% chance of sticking to them. Don’t go through the day just not eating or trying to wing it – because once you start eating you won’t stop. If you feel that you can get through the day okay but your nights are sabotaging you? Then save your snacks for night time when you need them. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 3. DON’T MAKE YOUR OWN RULES: Follow what works for you. You know when you have your 6 on program days and 1 cheat day you lose weight. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 4. OWN YOUR MISHAPS: If you ate it – own it. The very worst thing you can do is try and fool yourself because that isn’t hurting anyone but you. Don’t compromise – don’t conveniently “forget.” Own it and move on. If you find that you went off for a meal, a day or a night – don’t starve yourself to try and make yourself feel better because it will only backfire on you. If you go off for any reason – keep it simple and just get right back on. It’s not the end of the world – it’s life and it will happen. The most important thing is what you do after it happens. Remember – there is no magic pill to make it go away. The only thing you can do is own up to the fact that it will take you a little longer to get to where you want to be. And maybe owning the thought that it will take you longer is exactly what you need to prevent it from happening again.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]5. WATCH THE ALCOHOL: One drink is a snack and 2 drinks are mind changing. – I don’t even have to explain that because you all know what I mean.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you are on your game and doing amazing – stay there!!!  Remember how hard you have worked to get to where you are and constantly remind yourself how easily control can get away from you – stay mindful. Only you have the power and determination to stay on program and continue to do the right things. It’s always good to look at where you started and where you are now. Even if you are not where you want to be yet, you have to celebrate your success and enjoy the journey. Weight loss is HARD! And when you are doing amazing you have to be proud yourself and feel good about your accomplishments every day. Find the positive in your changes and celebrate them by feeling good. If you have been struggling THE GOOD NEWS IS IT’S NEVER TOO LATE! If you want it and it really means that much to you then you need to do it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It all starts with you. Your choices – Your decisions, and your positive mindset. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]OUR LIVES BEGIN TO CHANGE
THE DAY WE DECIDE WE WANT IT TO[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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April 13, 2021By Josephine Fitzpatrick

COMMITTED TO YOUR GOAL NOT YOUR EXCUSES

[dt_sc_hr_invisible_small]ARE YOU COMMITTED TO YOUR GOAL OR YOUR EXCUSES? [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]What does the word commitment suggest?  It usually evokes a strong sense of intention and focus. It typically is accompanied by a statement of purpose or a plan of action. Very often, we utilize this word in regard to promises we may make about the seriousness of something like weight loss, work or relationships. The difficulty is when it comes to weight loss we sometimes ignore the process necessary to achieve that goal. If we learn to commit fully to the process then the outcomes will be what they should be. But, if we commit to the process only to give in to temptation and excuses – then you will be left frustrated and uncomfortable in your skin. So I ask you again – are you committed to your goals or your excuses?[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You know what the best thing is about the Innovation program? You can literally go back on and follow your menu and within a couple of days you already feel lighter and healthier. You instantly get that self control back and you know that if you stay on, then in just a couple of weeks you will lose weight and feel great again. In fact, the program works so well that many times you go on and as soon as you start losing weight and feeling great you start to find excuses why you need to go off again. So  the issue isn’t how to lose the weight – we know we can go on program lose the weight and feel great – the issue is how to keep doing the right thing and stick to the commitment and walk away from the temptations and excuses.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]There are many reasons we lose our commitment: We all have insecurities and doubts. The temptations and excuses are always there so that anytime they can sway you from doing good to bad. Your doubts and anxiety are there because life is hard and it’s just so much easier to give in then to work hard everyday and do the right thing. But you always have to remind yourself – is that what you want? Yes, it’s easy to give in – we can always find more excuses to go off program than stay on program — but only after you give in and you find yourself in the place of uncomfortable misery of being bloated, thick and over weight is when you realize it’s not easy anymore. In fact, now you made it harder than it was before. You see, the truth is when we are hungry we want to believe that eating more will make it better. But it does’t. It’s as soon as we eat “ off program” that we realize we only wanted it because we couldn’t have it. Once we eat it we don’t feel better – we actually feel worse. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]OFF AND ON: In the moment you believe that you will just go off and then go right back on. But reality is there is no “off” and “on” there is only “six” and “one”. Six is to stay on program and be the best you can be. Stay mindful, make the right choices, lose weight and when temptation hits and the little devil on your shoulder tells you to do the wrong thing that is when you have to be the strongest – you need to be a SHARK. It’s at that time that you have to remind yourself that it’s not the food that you want. What you want is to fit in your bathing suit this summer and go to the beach without feeling like you wish you were someone else. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]LIFE IS EASIER ON PROGRAM: The truth is life is easier when you do the right thing. I know so many of you know this. Even when the scale doesn’t move as much as we want we just feel so much better- in control – lighter and healthier. We have no stomach aches and our body feels like it’s running properly. So it should be a no-brainer to stay committed to what makes us feel so good. Yet, temptation will always be knocking on the door……. and it will always be easier to make an excuse to do the wrong thing. Everyone can come up with reasons and excuses to cheat. But what you have to remind yourself is not everyone does. That is the moment that separates the successful from the unsuccessful — and the committed from the excuse makers. The clients who are successful keep it to one day. No matter what – it’s one day off. When temptation came they fought hard and remembered what their own commitment to their goal is. They Cheat one day a week and do not find reasons why they deserve more. They don’t give in. They know what is important to them and it’s not the food on the table. They know eating off program is not the answer to their happiness. That doesn’t mean it’s not hard. Life is hard and success is harder. But they fight for what they want and they stick to it and stay on the healthy path. They know that if they see something they really want they will save it for their Cheat Day. They walk away from the temptations and never give the excuses the time of day— because they love to live healthy. They love to feel good. They love to feel in control and they love that their clothes fit them. And most of all they never have to worry about when they are going back on program – because they never give excuses to go off.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]STAY TRUE TO YOURSELF:  Obstacles will naturally arise that will try to knock you off your path. But being true to yourself means facing all obstacles, fighting through them with good decisions and continuing on your path even in the face of the most difficult adversity. You must continue to be guided by what you want your outcome to be. No matter what is happening you have to ask yourself is this worth going off program. Is this going to make me happy. — Choose your hard. Is it harder to walk away and be hungry? Or is it harder to give in – eat it and deal with the fact that you gave in to the temptation & excuses (and most likely still be hungry).[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WALK AWAY – IT’S ALWAYS EASIER TO WALK AWAY
AND THE OUTCOME IS ALWAYS GOING TO BE BETTER[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]One thing we all know is that when you are in a good place mentally and physically you are a happier person.  When you are committed to living healthy and eating clean and feeling amazing in your body – it’s life changing. I see it everyday the transformations that take place week after week. It’s the most amazing sight to see someone who goes from being unhappy in their body to loving how they look and feel. — And if you want to feel that – there is absolutely no reason you shouldn’t have it.  The only thing that is stopping you is your commitment to yourself. You have to stop making excuses. You have to work hard and give it 100% everyday. Because your health and happiness is one thing that is always worth working hard and staying committed to everyday. Love the mind and body you live in.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]RESULTS COME FROM COMMITMENT NOT EXCUSES.[dt_sc_hr_invisible_small] 
~Love to Live Healthy with Josephine Fitzpatrick
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April 6, 2021By Josephine Fitzpatrick

HARD WORK = RESULTS

[dt_sc_hr_invisible_small]KEEP IT SIMPLE 
NO MATTER WHO YOU ARE OR WHAT YOU WANT
HARD WORK = RESULTS[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Think about this past week whether you were on vacation or home – how did you feel? Did you work hard to get to where you want to be and felt amazing? Or did you wish you would have been in a better place? Do you wish you would have worked harder and followed stricter? You see when it comes to weight loss, the closer you follow the more you lose. So when you do the right things that’s when good things and great changes happen.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IF YOU FEEL LIKE YOU ARE STRUGGLING THIS WEEK – HERE ARE SOME TIPS TO GET RIGHT BACK ON TRACK: [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1) Go back to your menu! That’s right, go back to your meals and snacks and stop looking for things to be exciting. Pick one of your snacks a day that you look forward to and promise yourself that if your day is 110% then you will have that last on program snack. Whether it’s the chocolate nuts, or a glass of wine. Have something that you look forward to just like you look forward to your Cheat Day at the end of the week – look forward to your on program snack each day. That one thing will keep your day clean and on program, just like the Cheat Day keeps your week clean and on program.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]2) From More to Less: Whether you are just starting the weight loss program, returning to it, or coming back from vacation — going from eating more to eating less than your body needs is going to feel like a little torture the first week back. This is when your mental power needs to set in and you talk to yourself everyday reminding yourself what your goal is and how good you feel when you follow and stay on program. Remind yourself that while it will feel really hard it will get easier and you will FEEL BETTER both mentally and physically by the end of the week. Remind yourself that the Cheat Day only works and is only worth it when the other 6 days are 110% on program.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]3) Have a reason, have a goal! Why is this important to you? Is it your health – the way you feel – the way you look. It doesn’t matter what it is — as long as it’s import to you. If it’s important to you then you will do whatever you have to in order to get there. Do you want to wear a skinny jeans, shorts, bathing suit this summer – NO COVER UPS? Taking your shirt off at the beach? At the end of the day, no one can do this but you. So whatever your reason is— it has to be important to you.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]4)  Have a specific goal, long term and short term: Your short term goals will help you reach your long term goals. If you are 147 and want to be 110 don’t look at the entire weight that you have to lose. It’s too over whelming. Start with the short term that you want to get to the 139.9 and get out of the 140s. It’s easier to focus on and you know while it’s not the true goal you will still be beyond thrilled when you see it. When you reach 139.9 your next goal is 129.9, and so on. It gives you realistic expectations that are very doable in a faster pace. You will feel like you are reaching your goals quicker, and at the same time these short term goals are taking you to your long term goal. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]5) Have a Vision: Know what you want and take a few minutes everyday to visualize yourself in that position. Reminding yourself everyday and visualizing what you want and how you want to look and feel is an important part of reaching your goals. Our mind is so mentally strong. When you keep telling yourself what you want and that you can do it – you will believe it. Visualize how you want to look and what you want to wear. Think about yourself on the beach this summer or in a specific outfit when you are attending a special event. Stay focused on anything that will keep you motivated.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]6) Keep it Positive: I have said it over and over that you need to be positive. Don’t focus on what you don’t want – ONLY focus on what you do want – it’s a key to any success. Don’t follow the negative or the negative people. There are plenty of people who don’t want to put the work in and who don’t want you to either. You leave them to their own misery and don’t fall prey to the “misery loves company”. Stay strong and stay positive and you will overcome. Positive thinking will take you twice the distance as negative thinking. “I will do this! I want this!! I can’t wait to wear that!!! When my jacket comes off this spring I will feel amazing! I love feeling healthy!! I am not afraid to go to the doctor and see my numbers, I’m actually excited to see and hear the results of my blood work!”[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]7) People don’t become successful by accident: Always remember that no one is successful by accident. 99.9 % of people who have success in their life work for it day and night. Whether that success is in your family, friends, work, weight loss, health… to have the very best and be the best – you need to work at it, think about it, plan for it and keep working at it. It takes dedication, it take perseverance and more than anything it takes want.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FINAL THOUGHTS: It’s easy to give up, it’s easy to gain, it’s easy to blame, and it’s easy to make excuses – any one of us can do any of those things. But none will make you happy. Just because your vacation is over – your life isn’t. Keep working hard everyday for what you want because that’s how you will see continued results and that’s when you feel your best. Work hard =happy; Plan = happy; Feel amazing = happy; Clothes fit = happy; Results = happy! If you want to be happy, put the time and work in like everyone else. It all comes down to what you want and how much you want it and how hard you are willing to work for it. Always remember in order to really enjoy the playing you have to make sure you have the work in – and this goes for every area of your life not just weight loss and health. At the end of the day, we are in control of what we want and what we are willing to work for. If you want to be amazing – be amazing! If you want to feel fabulous – then work for it and feel fabulous! If you want to be happy then work hard at what will make you happy. We are all very lucky because in almost every area of our life we have the ability to work hard to get what we want. Don’t look back in a month or three months and say I should have, I could have – why didn’t I?[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]THERE ARE ONLY 24 HOURS IN A DAY
USE THEM TO WORK HARD FOR WHAT YOU WANT
MAKE SURE YOU ARE NOT WASTING ONE SECOND ON BEING ANYTHING BUT
LOVING, CARING, POSITIVE AND MOTIVATED![dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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