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DOING THE RIGHT THING IS ALWAYS THE RIGHT THING

DOING THE RIGHT THING IS ALWAYS THE RIGHT THING

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

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

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

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

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

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

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

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

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

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

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss

& Healthy Market

8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055

www.innovationweightloss.com

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HEALTHY 2023 CHALLENGE- BECOME THE BEST VERSION OF YOURSELF

2023 HEALTHY CHALLENGE

WORK TO BE THE BEST VERSION OF YOURSELF

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

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

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

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

HOW TO START BEING THE BEST VERSION OF YOURSELF.

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

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

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

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

3. USE THE POWER OF YOUR MIND:

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

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

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

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

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

My Final Tips: 

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

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

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss

& Healthy Market

8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055

www.innovationweightloss.com

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HAPPINESS IS A CHOICE

HAPPINESS IS A CHOICE

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

HOLIDAY TIPS :

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

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

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

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

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

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

 

HAPPINESS LOOKS AMAZING ON EVERYONE!

 

Love to Live Healthy with Josephine Fitzpatrick

 

INNOVATION WEIGHT LOSS

& HEALTHY MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 11797

516 802-5055

innovationweightloss.com

innovationjeff1@gmail.com

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DON’T LET DECEMBER EXCUSES SET YOU BACK

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

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

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

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

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

INNOVATION TIPS FOR THE UPCOMING HOLIDAYS SEASON

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

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

Stay on program!

~Love to Live Healthy with Josephine Fitzpatrick

 

 

INNOVATION WEIGHT LOSS

& HEALTHY FOOD MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 11797

516 802-5055

www.innovationweightloss.com

EMAIL: innovationjeff1@gmail.com

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LET’S TALK TURKEY

LET’S TALK TURKEY

I absolutely love Thanksgiving. Many of you that know me already knew I would start off like that. It’s my favorite Holiday. For me it is the start of the Holiday season. It’s not about shopping and gift giving — it’s about family and for being grateful for what you have and who you have in your life. And while it’s also a time to give thanks it’s also a time to pray and/or hope for those we lost and those less fortunate who are struggling. 

It’s also important for us to be grateful for the food on our table. How lucky are we all to be able to sit around a table filled with family, friends, love, laughter and a beautiful turkey with all the trimmings. 

So let’s plan for our TURKEY AND TRIMMINGS! It doesn’t matter if you do or do not like Thanksgiving food. As you may have heard me mention Thanksgiving is more than one day. It’s a 5 day social weekend where the average person gains 10-12lbs from start to finish. It starts Wednesday night and ends Sunday night. And if you don’t have a plan you are going to wake up a very unhappy person Monday Morning. So let’s talk about our Plans and Tips….

PLAN PREPARE AND FOLLOW THROUGH:

TIP: Whether you are cheating Thanksgiving or not – One of the best tips I can give you for Thanksgiving Day is to stay on program and go off dinner, dessert, drinks. Don’t starve yourself all day because if you do that you won’t be able to control yourself when you finally sit down. Instead follow your on program meals of Breakfast and Lunch or Breakfast and Snack and then go into your Thanksgiving dinner hungry but not starving.

5 HOUR FAST:  Unless you are on the 5 hour fast. If you are on the 5 hour fast you are already used to only eating in that time period and your body already knows how to control it. So if you are on the 5 hour fast stick to your 5 hours and make them to your Thanksgiving schedule. 

NAVIGATE THE TABLE:  Regardless whether you are doing the Signature Innovation or the 5 hour fast – When it comes to the food I would have your turkey and then take 1 large tablespoon or 1 small portion of everything else you like that is on the table. Sometimes you will find tasting them is enough. You can always go back for more of what you really liked. But if you fill your plate with everything you will most likely eat it all even if you end up not being crazy about something to begin with. Mentally we tend to finish what is on the plate whether you love it or not. So do not give yourself that option. Instead take a small portion or TBSP of everything you do like – try it and if you really want more go back for it or you might be very satisfied with what you had and be done and feel good. Same goes for the desserts. 

WHAT IS YOUR PLAN

PLAN 1: 

WEIGHT LOSS:  If you want to continue on your weight loss journey and continue to lose weight over the Thanksgiving weekend then you will either use Thanksgiving as your cheat day and do the rest of the week and weekend on program. OR you will be 100% on Thanksgiving and have turkey and veggies and have your cheat day on your regular weekend day that you choose. This is very doable. You can eat out and still be on program. You can have a drink and still be on program. So if you want to stay on program and continue to lose weight you can do this. Always remember you are 100% in control of your results. 

PLAN 2: 

MAINTAIN: NO Exercise: If you are okay with maintaining you can do 2 cheat meals and desserts. You simply pick two days— For example: Thanksgiving dinner and Saturday night and you only cheat dinner and dessert or dinner and drinks on those two nights. The rest of the day and the rest of the weekend is 100% on program. If you do this you will maintain this weekend and that is fantastic if you are okay with maintaining.

PLAN 3:

WEIGHT LOSS:  If you do everything I just listed for PLAN 2 above; but you add in at least 60 min of cardio each day then you have a really good chance of still losing this weekend. So basically it’s 2 Cheat meals with desserts or drinks and incorporate 60 min of cardio each day and you will see weight loss at your next weigh in.

After the weekend the most important thing is to get right back on program.  Because if you stick to your plan any new weight will be gone in a day or two and you can start losing again. The worst thing you can do is get into the mindset that Thanksgiving is once a year and you will be missing out if you don’t over indulge each day all weekend. I see it with clients all the time they want to lose weight but they don’t want to put the planning and work in to make it happen. You have choices. If you stick to one of the plans above and use the Healthy Tip – I promise you will come out of this weekend – feeling great and very grateful. 

HAPPY THANKSGIVING 

FROM ALL OF US TO ALL OF YOU

~LOVE TO LIVE HEALTHY WITH JOSEPHINE FITZPATRICK 

 

INNOVATION WEIGHT LOSS

AND HEALTHY MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 11797

516 802-5055

WWW.INNOVATIONWEIGHTLOSS.COM

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WRITE YOUR OWN STORY

This week we have been focusing on NOT PLAYING THE VICTIM IN OUR OWN LIFE. To me that is such a powerful statement that we sometimes forget we have power over. That it’s actually up to us how we choose to use our energy in the challenges that we have. Do we play victim or are we leaders.

 When I say to a client stop playing the victim in your life they always respond with a questionable look – Like what are you talking about – but then within seconds they realize what I am saying and what they are doing. They are playing the victim in their own life. It’s a realization that is something we don’t always want to see about ourselves. And it’s certainly not easy to admit or even say out loud. Because the answer determines who we are. When we play victim we blame others but when we are leaders we take the responsibility. It’s two different types of people that only you can decide who you are and which person you want to be.

A VICTIM – is when something is done and it wasn’t your choice. But playing the victim – is when you choose to live your life based on that bad experience. Not playing the victim is when you look at the bad experience and think – I didn’t like it and I wished it wouldn’t have happened but I have to believe I was meant to go through it because it was a learning experience for me or an opportunity to grow in some way. That takes you out of playing the victim. Now understand this in no way has anything to do with those who victimize you. They have to deal with their own Karma. Whether it’s today or tomorrow it will always come around to them. So don’t put your energy into them. The universe will do it for you. Let go – Let God. 

Most of the time we don’t even realize we are playing the Victim. This could be in any part of your life it doesn’t matter whether it’s weight, family, career. Think about the words you say to yourself. They made me; I couldn’t walk away; I had no choice; I have no time…. It can go on and on. When I say I have heard it all I really have. But when I switch the roles and I put the realization on you to stop playing the victim. — Yes you can walk away, you do have time, and you do have choices – in fact not only do you have choices – you are the person who is writing your own story. It is then that we see our life in a whole different light. 

Of course this will only work if you want to change. Many times we play the victim in our life because we don’t want to put the energy in to make the changes that need to be made. You see whether you are playing the victim or you are playing the leader — how you use your energy is going to make the biggest difference how you live your life. And that difference could be good or bad depending on which way you choose. 

Think about the people around you. Who would you consider a person who plays the victim. Now think about the energy he/she brings into the room, into conversations. Even if you love them or love spending time with them – a person who plays the victim always has a negative tone of what happened to them or how someone did them wrong and why they can’t accomplish something – it’s never their fault.  You feel the negativity in the room and depending on the person and the energy it can sometimes be exhausting to be with them. 

Now think about your own life – what kind of energy do you manifest. What kind of energy do you distribute into a room, your family, friends, and universe. We all have challenges and bad experiences. Some worse than others. But how you learn from them, and how you use the energy from that learning is going to determine not only who you are as a person but also how you write the story of your own life. 

So I ask you to look at your life and ask yourself that question

What is the story I am writing about my life. 

 

You are the one who is solely in charge of your life, you hold the keys to your success, you can create the life of your dreams, you can live in whichever way you choose. Sometimes I think we forget that we dictate how we live. 

Every single day you write your story and you not only write the story you can change it at any time. The job you work in, the weight you are, the health you are in, the way you live, the people you surround yourself with is all your choice, you are the creator of your life, so why not create the best possible life for you. Yes of course there are some things which are destined for you, which you can not change or do anything about, but there are so many things about your life that you are in charge of as long as you put the work in.

So from this point on I want you to demand the best from yourself, raise the bar and push yourself, and stay consistent. We can get easily distracted and lose focus on our goals, but i’m telling you if you don’t demand the best from yourself no one is going to do it for you. You must get up everyday and write the story you want to live. You are not the victim you are the lead role in your life and you will learn from your experiences and you will put good energy into your body, mind, family and universe. You will keep moving forward everyday knowing the you want more and deserve the best life possible. You are willing to work hard and put the effort in everyday to reach your goals and create the life that you want. I really believe we are all capable of achieving anything, it does not matter where you are, or who you are, you have everything within you to become the person you want to be. 

Dream, believe, achieve. Live life to the limits.

~Love to Live Healthy with Josephine Fitzpatrick

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AUGUST IS THE MONTH TO MAKE CHANGES

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

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

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

YOU’RE ALWAYS

ONE DECISION AWAY

FROM A TOTALLY

DIFFERENT LIFE 

~Love to Live Healthy with Josephine Fitzpatrick

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EASTER & PASSOVER – WHEN AM I CHEATING?

PREPARE FOR THE HOLDIAYS

Whether you are celebrating Passover – Easter or both! – you want to incorporate your Cheat day into your celebrations. Here are some helpful tips:

CHEATING MORE THAN ONE DAY: Split your Cheat day and do Cheat Meals. Instead of having Saturday as your Cheat Day – do Friday night and Saturday night – back on program Sunday. Or you can do Saturday night and Sunday night back on program Monday. Any two nights you want to do cheat meals instead of a whole day. You want to have cheat meal dessert and drinks (optional). Remember when you split your cheat day it’s one less day of the week you have to lose weight.

CHEATING ONE DAY: If you know you are cheating only one day you always have the option to keep your Cheat Day to one day. One cheat day a week will always give you the best results. But only do this if you are certain that you are not going to be tempted at other holiday celebrations.

VACATION: If you are going on vacation – do not cheat before you go. Stay on program and pick one cheat each day to enjoy while on vacation. Any meal – dessert or drinks. You choose each day one thing that you want to indulge and enjoy. This will help you maintain the week. If you want to lose while on vacation then you must stick to your One Cheat day a week and stay on program on Vacation. Sounds hard? It’s not as hard as you think

EXAMPLE:

  • Egg whites for Breakfast
  • Grilled chicken salad for lunch
  • veggies and hummus at the pool or beach
  • Fish and veggies for dinner
  • choose your dessert whether it’s a drink or fruit

If you want more than this then you should be prepared to maintain or possibly gain. Remember your actions = results.

PASSOVER CHOICES:

INCORPORATE PASSOVER CHOICES IN YOUR DAY

BREAKFAST & LUNCH CHOICES YOU CAN INCORPORATE PASSOVER WEEK:

• MATZAH-2 Matzah with 1tbsp of peanut, almondor SunButter, or 1/2avocado

• MATZAH AND FRUIT: 1 Matzah with 1 tsp of pb or sunbather with 1 piece of fruit

• MATZAH AND EGGS- one Matzah with 3-4 egg whites and 1 cup of veggies

• ANY Kosher Meat no sauce no marinate no butter

• Light tuna or chicken salad or egg white salad with 1 matzah

• Chubby Potato: 1 large white potato or sweet potato with 1 cup of veggies on top and 1/4 cup of cheese and bake 🙂

• 1/2 cup park skim Cottage cheese with 1 cup of fruit 

• Popcorn

• 15-20 Any nuts

• Think Thin Bar

• Matzoh ball soup without the Matzoh ball

• 2 slices of low fat cheese or 1 light part skim cheese stick with 1 Matzah

 • non fat greek yogurt with 1/2 cup of berries

• 1 cup of any berries with 2 tbsp of cool whip

 

 

INNOVATION FOOD AND PASSOVER:

1) IF YOU are NOT STRICT and ALLOW FLOUR FROM OUR VEGETABLE PROTEIN you can have anything in the store

2) STRICT – NO WHEAT OR ANY KIND OF FLOUR

— All our Gluten Free Muffins, GF Cookies and GF Bagels

— Our Entire Ketovation line contains no wheat or flour 

Cauliflower Pizza

Turkey Taco

Chicken Salad

Tuna Salad

Sweet potato fries

Tomato Soup

Broccoli cheddar soup

Bisque Soup

Pudding

Rice Sticks and Hockey Puck Rounds

Chocolate mousse cake, & Cheese Cake & Gummy Bites

All Innovation nuts regular, chocolate and mixed

Popcorn

Licorice

Detox

The Staff of Innovation wishes everyone a healthy happy Holiday 

~Love to Live Healthy with Josephine Fitzpatrick

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FEBRUARY GOALS

HELLO FEBRUARY:

February is one of those months that arrive fast and exit even faster. And yet so much is going on in such a short month. We have Valentines day and President’s day weekend and Winter Break. So much fun so little time! 

LET’S TALK ABOUT GOALS:

The beginning of the month is the best time to plan for your goals. Take a look back at January – did you accomplish all you wanted? If not – why? Be honest with yourself because at the end of the day you are only hurting yourself with excuses.   

FEBRUARY GOALS:

Before you make your February goals – make sure whatever goals you choose they include what is going to make you happy. Make sure you are making them for the right reasons. Because in order for you to reach your goals they have to mean something to you. Because when they mean something to you that is when you will do everything you possibly can to reach them. 

Start by deciding what your goals are and then think about how much do they mean to you. How hard are you going to work for them. Always remember making goals is the easy part – putting the action and work into achieving them is the hard part. We all want success – but actually doing the work is what creates the success. And when it comes to weight loss it’s as much mental work as it is physical. When you make those goals you have to include being willing to with walk away from temptation and being okay with eating less and dealing with those little hunger pangs. It’s not just “I want to lose weight” it’s about everything that goes along with losing weight. It’s hard work. But if you really put 100% thought into this and you tell yourself everyday how important it is to you – then you will achieve it. Because our mind is so powerful we can believe anything we tell it to – but of course that road goes both ways. Always remember it takes just as much energy to be negative as it does to be positive. 

CLIENT STORY:

I would like to tell you about one of my clients. She is a young mom of 3 who was overweight at 180 pounds. When she first came to me she was sure she wasn’t going to be able to lose weight. She was very depressed. She tried every quick fix diet and felt completely defeated. I explained none of that mattered – what was important right at that moment was that I was going to hold her hand throughout the program – all she had to do was trust me and trust herself and if she was really willing to work for this as much as she said she was – then we would do great. 

She started in September and now February 1 she is down 52lbs. Some months she lost more than others but even through holiday months she always had weight loss. What was most amazing was she never gave up. She worked so hard every week to stay on program – even with the temptations that were in front of her everyday. She always remembered what was important to her and what she wanted most of all was to feel great by Winter Break because her family was going away and she said her last trip she was so miserable and insecure and wore cover – ups the whole time. She said it ruined her trip and she ended up comforting herself with food the whole time. She was so tired of that feeling.   

One of the reasons I am telling you this story is because I think it’s so important to understand and really think about goals. She didn’t just WANT this she was willing to put the work in day after day and week after week. This trip kept her motivated throughout. For her It was more than just the weight loss. She said she avoided stores and places to go to because she didn’t feel good about herself. She was upset with herself because she felt 20 years older than her age and she didn’t know what to do about it. For her it was so much more about her confidence and this winter break all she wanted was to walk on the beach in her bathing suit and feel confident. We recently did a phone call and she cried and said to me — she never really understood how unhappy she was in her body until the weight loss. She said she knew she wasn’t comfortable in her body but didn’t realize how unhappy it made her. And only when she lost the weight and became really comfortable in her skin again — was when she knew how much this all really meant to her. She felt truly happy. — and that is something we forget. Happiness isn’t a thing – it’s a feeling. And maybe her goal wasn’t really about weight loss it was about feeling happy again. 

I think one of the most important points of this story is it’s not just about the number on the scale. It’s not about a size of clothes. This is about not settling for less than what you deserve because it’s easy. This is about not telling yourself that you did your best if you really didn’t or that you are happy if you know deep down that you are not. This is about digging down deep and working extra hard for something that means everything and that could even be potentially life changing for you. Yes im talking about weight loss but this can apply to anything in your life that you know you haven’t worked hard enough for. And while it may sound silly to some – I mean how can weight loss be life changing? Well waking up and going from feeling unhappy to feeling happy everyday is life changing. Those of you who have gained and lost weight know exactly what I am talking about. It’s life changing when you feel comfortable in your body and how much confidence you suddenly have because you feel good in everything you put on. When you feel good in your body everything changes for you. You feel healthy, energetic, you love to get up and get dressed. It can make the smallest things in life feel exciting. All because you are taking care of yourself and doing the right things.  When you think about it. It’s really not too much to ask of yourself. I mean just by doing the right things and making the right choices you get to live a life in a body that makes you feel HAPPY everyday. And that is life changing to a lot of people. 

Whatever your goals for February are – make sure they = happiness 

Love to Live Healthy with Josephine Fitzpatrick
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IN STUDIO APPOINTMENTS

STARTING IN SEPTEMBER

IN STUDIO PROGRAMS

FALL SESSIONS START WEEKEND OF

SEPTEMBER 17 / 18. 

 FRIDAY AND SATURDAY SESSIONS AVAILABLE

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You can choose to do any of the following programs:

  • Our Signature Innovation Program– Low Calorie, Low Carb, Low Fat, High Protein Diet
  • NEW Ketovation Program – Medium Calorie, Very Low Carb, High Healthy Fat, Medium Protein Cycled with the Innovation Low Calorie Low Carb, Low Fat, High Protein Diet
  • Fasting – Is optional and can be incorporated into any of the above Programs

 

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Unfortunately at this time we can only take a limited amount of In-Studio Clients to meet with Josephine.

All In-Studio Clients meeting with Josephine Must Show Proof of Vaccination.

If you want to be an in-studio client please make sure you sign up with Susan or Jeff at the front desk in order to secure your appointment. Innovationjeff1@gmail.com. or call the store 516 802-5055

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12 Sessions: $699 

Includes: 12 In-Studio Session 

24/7 Text Support

Personalized Menu 

Must be completed within 6 months

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6 Sessions: $499

Includes: 6 In-Studio Session

24/7 Text support

Personalized Menu

Must be completed within 3 months

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ONLINE PROGRAM

ONLINE: If you can’t come in you can join the Online Program – Includes personalized menu, and 24/7 support with Josephine. Sign up online:  innovationweightloss.com or through Jeff innovationjeff1@gmail.com or call store for more information 516 802-5055

 

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ON YOUR OWN 

ON YOUR OWN: You do not have to be a client to shop in our store or to do our programs. You can do any of our programs on your own. Just head over to the website: Innovationweightloss.com and purchase and download any of our menus that fit your lifestyle. (Our Ketovation Program will be uploaded September 7th.) Come in to our Woodbury Location and shop or shop right online.   **These are general menus and are not personalized and do not come with the 24/7 support

 

~Love to Live Healthy with Josephine Fitzpatrick