BUSY BUSY BUSY….

For many of you when the end of June arrives the summer begins. The bus for camp leaves, the waves goodbye; the trips around the world; time off from work; and sometimes just enjoying the company of local friends and family. All fun things that you want to enjoy and be ready for… and these next two weeks are crucial to make sure you go into the sun and fun feeling happy and in control.

Right now you are saying “but I’m crazy busy. How do I get control?” If you are running around like a chicken with it’s head cut off ? You are not alone. Everyone around you is in their own same little chicken coop. It’s the time of year that never seems to end and yet flies by at the same time. And of course to top it all off you need to make sure you are doing all the right things with your food choices because you want to feel your best or at the very least end June feeling like you are in control.

So how do you do this with all that is going on around you…. Two simple words can change your whole week! Cooler & Plan! Have your meals and snacks ready to go- and have your cooler ready to every morning to pack. It’s really important to have a little cooler in your car at all times and pack it with snacks and bars and muffins and whatever else you need to get you through the day to stay in control and on program. Because let’s face it the better you feel the easier the next two weeks is going to be for you.

When you plan your day in advance it can be an easy to follow day regardless of where you are or where you are going. Whether you are on the field, graduations, proms, work …. We all have busy lives and this time of year it just gets a little busier which is all the more reason to plan more and have more control. We all have multiple to-go coolers around the house, the basement or in the garage. And if by chance you don’t have one you can easily pick one up at the local convenience store. Make sure you have an easy to carry cooler, and each night you pack yours with easy to go choices. Because all the clients that you see that have reached goal and stay there – I can assure you they have their coolers packed and are ready to go everyday regardless of what time of year it is or where they are heading.

Here are two examples of an on program packed cooler
that will take you until you get to dinner:

Muffin
Light Chicken salad
Chocolate nuts
Skinny popcorn
1 cup of grapes
water, water, water, – plastic fork and napkin, small packet of wipes

OR

Bar
PB Bites
light cheese stick
Peach
Pop chips
water water water – wipes, and napkins

This should be part of your daily routine to have your cooled packed and ready to go when you know you will not have time to stop and eat.

 
Very Important – don’t set yourself up for failure! Don’t leave the house with the intention of “Im not going to eat today because I will be busy and that will help me lose faster” No No No – because even if you do get through the day without eating- we both know as soon as you will get home you will go right to the cabinet and eat everything in sight and you will take in twice as much food as if you would have planned and packed your cooler. So plan your day and have your cooler packed with your on program foods.

In the morning our first intention is always to do our best for the day. The answer is NOT to starve yourself all day and not eat – The real focus needs to be to feed the body to keep it going and to keep it a weight loss day. It’s to have your on program food on hand so that you are ready for when the hunger hits and you can go on about your day knowing that you are staying focused and in control to continue to lose weight and feel great!

5 minutes of planning  can save you 5 pounds from binging

Love to Live Healthy with Josephine Fitzpatrick

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Whatever it takes!

Power of Now:  Today I do NOT want you to think about yesterday or worry about tomorrow. I want you to embrace the power of NOW – TODAY – THIS MOMENT – THIS DAY! What you have to focus on is following your program and do Whatever it takes to stay on it. Your Program is what makes you feel your best. It gives you the freedom to have your cheat day but it also gives you that lighter, healthier, thinner and fit feeling that you work so hard for. Sometimes we forget that we have the power to do whatever it takes to get us to where we really want to be. The truth is you have all the power that you need both mentally and physically to get to where you want to be. The reality is if you are willing to put the work in and use that power to keep yourself in a happy, healthy place.

Yes, we can all come up with excuses and reasons why other things are more important than eating clean – but when you look at it from the big picture what could possibly be more important than you staying on program and feeling your best? Seriously think about it for a moment. When you feel your best you are happy and you feel great and it makes everything in your life that much easier to get through. You make everyone around you happy. What could make you not want to feel like that? What reason or excuse could you possibly tell yourself to not want to be the very best you could be. Next time you know you are making an excuse – think it through and think about— is excuse worthy of the outcome?

Regardless of where you are or where you go – staying on program should be a part of your life. It should be something you want to do not something you have to do.

Today leave the Excuses Behind You : Try not to focus on how many times you will need to eat out this week or how many weekend parties, bbq and events you have. The truth is if you want to lose the weight and not have set backs then you have the power to do it. Like so many other clients who lose the weight and keep it off – you can go out and enjoy and be 110%, and you can go to parties on the weekend – as long as you have a plan and are doing whatever it takes to follow it. You want the best results then you plan and stick to that plan 110% . Don’t set yourself up and go into anything thinking you will figure it out. Because the only thing you will figure out is how much food and drink you can consume in the time you are there. If you are serious about losing the weight and making some real changes then it has to be you are on 110% unless it’s your cheat day and it doesn’t matter where you are going or what you are doing.

If you are following the “In-Between” that we recently BLOG and Podcast – then you are deciding to take the weight loss slowly and there is nothing wrong with that. Do it at your own pace. But don’t get upset with yourself when you weigh and you are the same number as the week before. Weight loss is hard and when you are not 110% you will most likely see very little loss or you will maintain. And that is totally fine if that’s what you planned. It may take you 3 weeks to lose what you could have lost in one week – but you are still very much in the right direction and feeling great. Living the “In-Between” is a good plan if you know you can’t be 110% all the time. You just continue to plan to take it slow and be the best you can on the days you can. The results always all come down to you. On program you know what works for you and you know what you can eat and how much to eat to lose the weight – everything else is in your power to stay on program and be the best you can be OR be the best you WANT to be. I am here always to guide you and help you through the struggles but you are the one who will make the final decision when the temptation is in front of you.

Whether you are a shark or a snail you will always end up at the same place – one is just slower than the other and that’s absolutely fine if you plan it that way.

Final thoughts… Do whatever it takes! Stop making excuses, and make sure when you do decide to go off program that it’s worth it. I can’t tell you how many times a client will say “I went off program and I shouldn’t have it was so not worth it”. Whether you fall into social pressure or a little weak mind – these are the times that I am reminding you to have a plan. Because you will be much stronger if you have a plan. The power of your happiness and your weight loss is always in your hands. Whether you are 110% six days a week or 80-20 OR 70-30 – it’s always up to you and how hard you are willing to work for the results. When it comes to weight loss it’s more than just wanting results . Everyone wants the results. But to get the results you must work hard, have a plan and do Whatever it takes to stay on program and get those results

An Attitude of “Whatever is Convenient” won’t Accomplish Very Much.
An Attitude of “Whatever it Takes” is Impossible to Stop.

Love to Live Healthy with Josephine Fitzpatrick

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WORK HARD PLAY HARD

Memorial day has come and gone. Hopefully even with the crazy weather you enjoyed it. Now it’s right back on program and working hard until the next big event. Life is about journeys and when we live the program it’s about working hard in between the journeys. But it’s also about enjoying the journey. One enjoyable weekend and then back to 110% hard work and that gets us to the next holiday/vacation etc. Today you may feel like you over did it. Even if you didn’t the results of a holiday weekend can make you feel just bigger and bloated more than you normally would. It’s what happens when you are eating clean – your body instantly knows and will tell you when you over did it even if it was just more healthy. But for most it wasn’t just more healthy – it was just more.

So what happens when you feel bigger and bloated – Your body sends signals to your brain. “UGH you over did it again.” That signal can often help or hurt us. For the stronger minds it will put you right back on program, wanting nothing more than to get rid of the bloat and eat clean and feel good again. But for the weaker it will give you a reason to throw in the towel or simply make you struggle to get back to your clean meals and snacks. What you have to remember is if you want the healthy summer body you need to put the work in. If you want to enjoy on the weekend and enjoy your cheat day and the holidays and parties – then you have to put the work in. Listen to your body and if you feel bloated don’t make it worse make it better by going right back on program. The faster you get back on track the easier it is and the better you will feel. That’s why it’s called Living the Program. You enjoyed the long weekend – now you go right back on program and in a couple of days you will feel so much better than you do today.

THE
IN – BETWEEN

Summer is right around the corner. With June almost here and all the end of the school year events that come with it – parties, graduations, proms and the big July 4th to start the summer off – hopefully bringing some blazing hot days to go with it… What does it all mean? How does it affect you? It’s simple – it means you work hard now. Right now is when you put the time in so when the next big weekend or event comes you can relax and enjoy it. It’s what I call the IN-BETWEEN. We are IN-BETWEEN holidays and vacations and celebrations. The IN-BETWEEN is when you put the work in and you stay focused and you get the job done. It’s when you walk away from the extra drink or the one more bite. Just like Memorial Day – you worked super hard to feel your best. We had some amazing numbers on Friday and Saturday and you enjoyed the holiday weekend and then you get right back to living the program. Now is the IN-BETWEEN. The IN-BETWEEN is what lets you enjoy the special days and weekends. Yes the IN-BETWEEN is hard. It’s actually when you work your hardest. But it’s also what makes you feel your best and everything so worth it.

TODAY- TOMORROW AND THE NEXT DAY
IT’S ALL ABOUT WORKING HARD

You need to focus on today, right now, this moment – and make sure that you working hard and staying focused for what you want. Today is about getting back to feeling good and getting rid of the weekend bloat. Back on program and back to your 110% eating clean meals and snacks – back to your weight loss. Before you know it tomorrow less bloated and by Thursday amazing- and by the Weekend you will be jumping on the scale and figuring out which day you are cheating.

This is life and we all want to have fun and enjoy. But you want to enjoy feeling and looking your best – In order to do that you must put the work in. The results of your week are always in your control just like the results of your weekend. The harder you work and the more focused you are the better the results.

IT’S ALWAYS IN YOUR POWER TO CREATE THE LIFE YOU LOVE TO LIVE

Love to Live Healthy with Josephine Fitzpatrick

My Thoughts for you on Memorial Day Weekend:

Make a choice. Regardless of what is going on in your life – sometimes it’s actually easier to just plan to stay on program and do the right thing instead of staying in limbo and question constantly if you are going to be on or off.

MAKE THE CHOICE:
Stay on and be happy with your results.
Go off and be happy with your results.

There will always be things happening in your life good and bad – happy and sad. One of the most important things for weight loss is to learn how to get through a party, BBQ, a fight, a celebration or even just a night out without feeling like you are going to throw all your hard work away because “something is going on”. When you live the program it becomes an easy question and answer:

Focus on what is going to make you feel your best regardless of what is going on around you. When you live the program there is always a choice – you just have to plan and follow through with it.

When it comes to a holiday weekend and Cheat Day my best advice is to evaluate your weekend and decide which day is the best for you to cheat. Never wing it and say “I will figure it out as I go” that is like saying “I’m going to cheat all weekend!” Whether you have a party or event everyday, or just one night out. Figure out what you are doing before you do it. Ask yourself: Do you like your regular cheat day or would you rather switch it to the BBQ day you have planned with friends. Do you want to be hardcore and have only one day or are you going to split it over the weekend and make it a maintain week. Whatever you choose make a plan before and stick with it. Here are some options:

• Is your Cheat day the best on a day you have a BBQ or Party?Would you do better if you keep it the same day you always have it. For example if your cheat day is Saturday does it work better for you to keep it Saturday and be clean the rest of the weekend regardless of what events you are attending?
• Do you plan on being 110% clean all weekend and only cheat one day so you can have the best weight loss next week
• Are you going to split your cheat days and be clean all day and only off dinner and drinks each day so that you maintain next week (remember you need a solid week after this just to maintain).

My advice for this weekend is simple and works 110% – have a plan and stick to it. Whether you are staying 110% or splitting the cheat days – it’s important to know before hand and follow through with what you choose.

TIP: Never ever determine your weekend by where you are today. For example if you wish you had started earlier and wish you had 10 more pounds off don’t go into this weekend thinking – Im just going to be great and not cheat because I’m not where I want to be yet. That never works. Instead – evaluate your weekend and think if you can get through it with one cheat day or will you need to split them. Because the most important thing that comes out of this weekend is that you stayed – remained and followed through with what you planned. That is what will make you feel successful and that will get you right back into your weight loss week.

If you are staying clean all weekend with one cheat day it’s always best to try and have your cheat day Sunday. This way you don’t give yourself the option of cheating Friday and Saturday and Sunday. It’s Sunday and and you go right back on Monday like it’s any other week. Or do it Monday and go right back Tuesday. The later in the weekend helps you stay focused and on track the beginning of the weekend – and keeps you feeling great as you make your way to your cheat day. It’s easier to stay clean and wait for the cheat day then to do a cheat day and go through parties and continue to stay strong and not cheat.

TIP: Plan your meals and snacks and know if you are drinking you are giving up your snacks for the day. Drink water in between each drink it will keep you hydrated and mindful throughout your day/night. *Remember after two drinks most control is gone so be very aware of what you are doing at all times and what your consequences will be.

I know I say it all the time but it truly is all about the party you are at and the people you are with. That is what you want to enjoy. The food is fun but it’s secondary to why you are there.

Focus on how you want each day to end. Happy- enjoyed- had fun and feel good.

Keep this Holiday weekend simple
PLAN – FOLLOW – FEEL GREAT
and most important stay safe!

Love to Live Healthy with Josephine Fitzpatrick

EMPOWERING MOMENTS

I wanted to write this blog today because I feel like this topic has come up on so many levels. Sometimes we create – uncomfortable or too comfortable – situations for ourselves from the most innocent part of our brain. When we do this we often do it for the right reasons even though it’s creating sabotaging situations for our weight loss. Listen, it’s okay to have sabotaging situations. No one is perfect but for many of you who work so so hard every day to get to great numbers, and more importantly to feel good and be healthy – one sabotage can be a game changer for the whole week. Below are some situations that when you change them – they will create empowering moments:

EMPOWERED/EMPOWERING – The process of becoming stronger and more confident, especially in controlling one’s life.

ARE YOU EATING WHAT YOU PLANNED?: Let’s start with eating exactly what you say you plan to eat. So many times we start our day with great intentions. We know we want to be 110% and we even go as far as to plan and pack our food. But somewhere throughout the day we have a bite here or a taste there. We have that drink at lunch or the soy sauce that we didn’t intend on, or the piece of waffle from your child’s plate. At the end of the day we know that were weren’t 110%, but since it wasn’t a snack or an actual meal, we decide not to count it. All of these things at the end of the day add up to be an extra snack, and/or meal. Add 6 days of little extra’s and that’s your maintaining and sometimes even gaining. The worst part is by the end of the week you are so used to having the little extras you don’t even truly remember what it was or how much, and that creates discouragement when you are on the scale. “I was so good!” or “I was 110%!” – but the truth is if you were 110% for 6 days you would have lost weight. It’s not that you are not telling the truth – its really that you just don’t remember the little extras that are sabotaging your day. So how do you know when you really are 110%? and how do you feel that empowerment? –Tomorrow plan out 3 meals and your allowed snacks (everyone is different when it comes to snacks – follow your menu) and drink only water all day. Promise yourself no matter what your day entails you will absolutely not have anything except those 3 meals and snacks and nothing will enter or go beyond your lips if it’s not the 3 meals and snacks that you have planned. You will immediately notice the difference. The difference will be every time you go to taste something you will notice that you stopped yourself, and the difference at the end of the day how different you will feel both mentally and physically so much more in control.

EMPOWERING MOMENT – Feeling at the end of the day that you really only ate exactly what you planned with absolutely no picking or extras in between.

MEAL PREP: Preparing Dinner or any meal can be a sabotaging time. We are preparing and tasting and picking before you know it you ate a meal before you sat down for dinner. There are two ways to get through this. You can either plan a snack like vegetables and hummus and have it while you are preparing, or you just stop doing it altogether and really focus on exactly what you are doing. And focus on cooking and preparing dinner. When you are preparing dinner you tell yourself “nothing goes in my mouth until I sit down for dinner.” Talk about empowering. Wow! To be able to get through preparing a dinner for your family without tasting it will not only help your weight loss but you will enjoy dinner with your family so much more. Extra tip: Do not drink your snack of wine while preparing any meal because you know your inhibitions are gone when you drink and you will be setting yourself up for failure.

EMPOWERING MOMENT – Prepare the meal without tasting it. Nothing goes in your mouth (drink or food) until you sit for dinner.

DINNER TIME: Today families are on the run so often that it’s a beautiful time when we can sit down as a family and bond. Becareful that you are not bonding with the food and keep the bonding with the family only! Putting yourself in a situation that you are eating too much while the conversation is taking place by picking and grabbing. Sometimes we start picking and think “it’s only vegetables” and you are eating and talking and talking and picking – but the truth is by the time your done with the conversation you added an extra meal for the day.

EMPOWERING MOMENT – eating only your dinner and sitting back and enjoying the conversation without chewing your way through it.

OUT TO LUNCH OR DINNER: Many who go out to lunch or dinner find it almost impossible to sit at the table without an appetizer or a drink. Yet when you are home you don’t have an appetizer before lunch or dinner, so why do you feel the need when you are out? So many times we hear we go out to dinner all the time it’s hard to lose weight. No it’s not hard if you do the right things. Doing the right thing is hard but it’s always worth it —If you are feeling the social pressure, remember that if your friends are friends they want the best for you! If it’s business let’s not forget that the more control you are in with yourself, the better the business will be – besides it’s rude to talk with your mouth full! Next time you go out -enjoy the company and the conversation. I mean after all for most of you that’s why you are going because it’s a friends night out, or a dinner date or a business meal. When you get through the lunch or dinner feeling good about your choices and enjoying and accomplishing exactly what you went there for – it can be life changing and empowering.

EMPOWERING MOMENT – Having lunch or dinner out and choosing the right things for YOU. In turn, that will make YOU have a better time with your friends or loved ones and always better business when you are in control and you feel good about your own choices.

TV TIME: After dinner many of us have our favorite shows. Some will plan and save their snacks for TV time and thats perfect! It’s great to plan and prepare your snacks for your TV time. But others who have already consumed their snack(s), find themselves at the pantry as much as in front of the TV. Going back and forth for a handful of this and and taste of that. Before you know it you have thrown in the towel and are sitting with a bowl of M&Ms or pint of ice cream. Try this: If you have your snacks plan them out and when they are done you are done. — If you have no snacks for your evening shows get a bottle of water and sit and watch the show. You might find you don’t even like the show as much without the snacks that go with it. Maybe it’s time to either go for a walk, take a shower, brush your teeth or simply call it a night and go to bed.

EMPOWERING MOMENT – Sitting through your favorite tv show with a cup of tea or a bottle of water and enjoying the show not thinking about what you are going to eat next.

YOUR MENU: While we are discussing snacking what you might find throughout your day and night is that you are eating snacks just because they are on your menu. After being on program and losing weight and shrinking, you might find that you probably don’t need all the snacks that you eat. You might mentally need the next snack more than physically. Rule of the program: you never eat just to eat. “This is a time when you might think to yourself am I eating the snack because it’s on my menu or because I really need it.” – if you don’t need it don’t eat it.

EMPOWERING MOMENT – Giving up a snack because you know you don’t need it. Never eating just to eat.

EXERCISE: For many exercise can be tough for many different reasons. Maybe you just don’t want to do it OR you don’t have the time. The kids schedule or you are just too tired! The excuses can go on and on. The truth is you can do it and fit it in if you want to. If exercise is something that you are struggling with try and go for a walk. Jump rope in your backyard, bike ride, or a jog. Maybe you have a pool and can go for a swim on a nice night. There are so many things you can do that doesn’t require going to the gym. It also doesn’t have to be hardcore – it just has to be something that you do and schedule into your day like any other appointment or errand that needs to get done. Once you get into the habit of doing it everyday you will be shocked to see how much you look forward to it. Remember it does not have to be hardcore. Sometimes we set ourself up because we think it’s not going to do anything if it’s just a long walk. But the truth is after sitting all day or not having any real movement throughout the day – anything you do that will keep your heart rate slightly elevated for 45 consecutive minutes will absolutely help your body, your weight loss and your health. So stop thinking it’s not worth it if it’s not hard core. All it needs to be like everything else I talk about – it has to be consistent. If you do any kind of exercise everyday it will make a difference. When you write and plan your food for the day include the walk you will take or the rope you will jump.

EMPOWERING MOMENT – When you realize that you have the consistency in exercising everyday AND it’s something you begin to look forward to and enjoy.

WEIGHT LOSS PROGRAM: I can’t say it enough that when you are on program six days a week and only cheat one day a week it is life changing in so many ways. The consistency of eating clean for six days creates the weight loss. It creates a healthy habit and it creates the feeling of being in control which leads to feeling good, happier, lighter and thinner. Everything goes hand in hand when you do the right things and you have consistency in doing it. Your cheat days are more enjoyable because when you are really on program for six days there is nothing better and nothing you want to do more than enjoy your cheat day. When you are consistent for six days you feel the control and you lose all the cravings that you once had. When you are consistent for six days you see the weight loss every week. Yes consistency is hard – but it’s worth it. Remind yourself that it’s just as hard to walk away from something and stay on program as it is to go on the scale and see it up. You have to choose your hard and which one makes you happier. Which one feels better internally and externally. Which hard changes your life for the better. If you consistenly work hard and continue everyday to stay in control and do the right thing you will get the rewards.

EMPOWERING MOMENT – Being consistent for six days and cheating one day a week. Following and being on program every single week = living the program not just doing it – and that is what creates the empowered life changing results.

LIFE GIVES YOU EVERY OPPORTUNITY TO BE EMPOWERED

DON’T JUST GET THROUGH LIFE
LIVE IT AND BE EMPOWERED BY IT!

Love to Live Healthy with Josephine Fitzpatrick