00:00 – Speaker 1 – JOSEPHINE

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

00:20

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

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

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

02:22

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

03:14

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

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

04:06

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

04:49

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

05:34

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

06:08

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

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

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

~Love to Live Healthy with Josephine Fitzpatrick

INNOVATION WEIGHT LOSS & HEALTHY MARKET

8025 Jericho Tpke

Woodbury, NY 11797

516802-5055

www.innovationweightloss.com

Speaker JOSEPHINE

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

01:40

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

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

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

03:17

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

04:07

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

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

05:11

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

05:46

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

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

06:45

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

07:42

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

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

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

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss & Healthy Market

8025 Jericho Tpke

Woodbury, NY 11797

516802-5055

www.innovationweightloss.com

00:00 – Speaker – Josephine 

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. This week’s topic is stop being afraid, and I know in today’s world that sounds so much easier than it feels. I mean, look at last week. In one week we had an earthquake, we are in retrograde and we experienced an eclipse. It’s a lot for people. We have been through a lot with world destruction, political issues. It can go on and on. But the truth is it’s life and it’s not always supposed to be easy and we’re not always going to have all the answers. But what we do know is we are here and we are so lucky and blessed to be here, and that is one thing we can and should never forget. 

00:42

When it comes to weight loss, it’s very easy to be afraid. I see my clients all the time. I see what they’re afraid of. They are afraid of failing, they are afraid of self-sabotaging, they are afraid of being hungry, they are afraid of temptation, they are afraid of working so hard and being disappointed. And that’s okay. It’s okay to be afraid, but what’s not okay is to not try because you’re afraid, because everything I just said failing, self-sabotage, being hungry, temptation you’re in control of most of them. 

01:16

I know it’s not easy and we will never have all the answers. We’re not supposed to have all the answers. You know no one does. You don’t reach a certain age, a certain social status, a certain position in your career and suddenly have it all and have all the answers. It doesn’t work like that. There is no secret potion, there’s no lucky token and there’s no prayer that will change the course of your life in the snap of your fingers. You will never know all the answers and sometimes, because we don’t know all the answers, that’s what makes it so uncomfortable. But when we talk about weight loss, what we can find comfort in is that you have a plan, you know what you have to do, you know if you prepare and follow through your menu you don’t eat in between your meals and you work really hard and you are consistent you will absolutely see results. And you know this because so many of you have already done it and those of you who haven’t done it know clients that have done it and you see the results. 

02:14

But again, it’s not easy because you also know the results won’t come unless you try. So, whether you’re afraid or not, you have to try, you have to start, you have to work hard, you have to push yourself. You have to be okay with being outside of your comfort zone. Because think about it that’s why it’s so scary, that’s why you’re afraid, because you’re outside of your comfort zone. 

02:37

You feel like you need to have all the answers because you’re outside of your comfort zone, but the truth is, like I said before, there’s no one who has all the answers. There’s no perfect time. There’s no perfect situation. What is most important, you have to just start. You have to follow and be consistent. You don’t need to know all the answers. You just have to put the work in. That’s what gives you the results. 

03:01

And what you need to know is that every day you follow, you will learn more and more. You will see more and more results. Every day that you are consistent, you will feel better and better. You’ll feel better outside of your comfort zone. You will no longer be afraid. Think about it, for those of you who were always on the innovation program, when I introduced the five-hour and the detox program, you were completely out of your comfort zone. 

03:26

Yet you trusted in yourself, you listened, you follow, you learned, you worked hard and the results have been absolutely amazing. I mean, I have clients who have never been so thin in their entire life and all ages 30, 40, 50, 60, 70, even eighties. I have a client yesterday it was her birthday, 85th birthday she texted me and she has been at her goal with me for some time. That’s incredible. I just love that. But again, it doesn’t mean that it’s not scary, it doesn’t mean that you’re not going to be afraid. You won’t be afraid if you keep trying. If you keep trying, you will see how you get less and less afraid and will believe more and more in yourself and the results.

04:07

This is a game. You know life is a game and I mean that in the very best way. You put the time in, you work hard, you learn, you learn the rules, you see how it goes, you see the results, and this is in all aspects of your life. You have to try and work hard, you have to get over the fear if you want to reach any goal. And when you do that and you try really hard and you put the work in, I truly believe that, even if they are not the exact, 100% results you wanted, you will still get results, results that make you so much happier than doing nothing at all. Is it challenging? Yes, of course. Everything in life can be challenging, especially if you think of it that way. 

04:47

You know for those of you who know me, you know I’m a big believer in mindset. I believe that what you believe in, what you put your work into, what you put your energy into, that’s what’s going to happen. Dreams and goals are not always supposed to be easy. And everyone’s dreams are different. While it might be weight loss for you, that is your dream, to be a certain size or number, for someone else it’s another dream entirely. But all dreams and goals are challenging, no matter what they are. And the only way to succeed at them is to work hard at it every day. To have a positive mindset, believe in yourself, put your energy into it and work hard at those dreams and goals every day. And if you do that, I can promise you will see results every day and every week you will get closer and closer to what you want. And remember when I say you’ll see results every day it might not be on the scale, but you’ll see results in how you feel, how your clothes fit you, and eventually it will be on the scale, but you have to look at all your results. 

05:50

Let’s remember it’s in the challenges we face every day, every week, every month. That’s where we learn the most and it’s also what makes it so exciting. You know, as you succeed with each challenge, you’re trusting yourself to overcome the next challenge, the next future obstacle, because every time you do it you’re getting stronger and stronger. You gain great advantage when you overcome your challenges because you’re also learning discipline and control. You know, and we have to remember that learning discipline and control is going to help us in every area of our life. 

06:36

I want to quickly tell you about one of my clients that I have that I won’t go too deep into because she’s planning on doing a podcast with me when she reaches her goal, and it will be soon. So I really don’t want to get into the story, but just to give you an idea about her. She came to me about 10 years ago, probably more, and she lost all her weight, got to numbers she never thought possible and she stayed there for a really long time. But then, of course, things happen in life as they often do, one thing or another and you know, like I said, I’m going to leave the details to her. But right before she came back, you know she started gaining weight and in the beginning she was kind of ignoring the extra weight and she would ask me and then eventually she couldn’t ignore it anymore. So when she started back, you know it was really difficult. You know my point is through the story. It wasn’t easy for her. You know she lost a pound, she lost two pounds, but just going back so strict, after not having to be so strict for so long because she was basically maintaining for years, so going backs trick again, she struggled. You know she questioned it, she questioned me, she questioned the food. I kept telling her to trust me, trust the program, trust the food. Everyone eats it, everyone loses. And now she’s just doing amazing. You know she got through the hard part and that’s my point. 

07:46

You have to get through the hard part. It’s not the first week, the first week is not the hard part, it’s the second through like the fifth week. It’s really tough because you have weight to lose. And the second through the fifth week week is you’re really not seeing what you want to see for all the work you feel like you’re putting in, but then all of a sudden, all those pounds add up, all those ones and twos, they add up and by the sixth week you are feeling amazing. Then, all of a sudden, you start to see the better number, you start to see the difference in your clothes. You start to see how you feel. Your body image is better, your confidence is better and you know you can do it. You’re working hard, you’re putting the time in, you’re seeing the results and you feel confident. You’re no longer afraid. So you really have to give yourself that second to fifth week. Get through that. That’s the hard part. It’s gets so much easier after that.

08:45

It’s funny, as I was just telling you that story, I’m thinking to myself. I can guarantee there’s so many of my clients that are listening to this and they think I’m talking about them, because I didn’t realize. But, as I was talking about the story, there are so many clients in the last couple of months that went through this and now they’re in such a great place. Not all of them are at their goal, but very close and very happy and in a place where there’s no turning back because they got through the hard part. They’re so happy about where they are. They’re so happy being back on program. They’re so happy feeling good again. Their clothes are fitting. You know, they all had to restart for one reason or another and they got through the challenge of starting. They got through the second and fifth week and when you can do that, it’s going to make such a big difference. It’s going to take the scariness out of everything. 

09:25

So again, my point is if you can get over being afraid, being afraid of failing, afraid of the hunger, afraid of the temptations, you will do it. You know deep down you can do this. You can do anything you want to if you put your heart and soul into it, if you put your energy and beliefs into it. Yes, it takes a positive mindset, hard work, consistency, but you will get to where you want to be. You have to learn to talk yourself into it. Talk yourself into it and stop talking yourself out of it. 

09:56

And, especially in the beginning, instead of looking for excuses to go off program, you have to make all the excuses why you should stay on program, why you want this, why it’s important to you. You know, again, when we’re talking about mindset, if you keep yourself afraid, you will stay afraid. If you make excuses for yourself why you can’t do this, then you won’t do this. Your negative mindset will keep you stuck. You don’t want that, because when you keep yourself afraid or tell yourself excuses why you can’t do something, it’s causing yourself to limit yourself. I really believe that tell yourself excuses why you can’t do something, it’s causing yourself to limit yourself. I really believe that. That’s why you’re staying stuck immediately. It’s going to give you reasons to go off and do the wrong thing. This fear and these excuses keep you going down the same old path, preventing you from reaching your goals. 

10:46

And if you really want to lose weight, feel great and have control over your life and your happiness, then you have to stop being afraid and stop making excuses why you can’t do it. When you start to struggle, I want you to remember me telling you this, Life is hard. It’s supposed to be hard, but it’s also the challenge that makes it fun and exciting. Don’t be afraid of it and don’t make excuses for it. Instead, live it. Live your goals, live your dreams. That’s what’s going to make you happy. Get through being afraid. When you’re through being afraid, it’s going to be life-changing. It’s not about being perfect. It’s about going after what you want and making sure you’re working hard to do it, put your energy in it. So, if you’re one of the clients that are doing all the right things which I know so many of you have been, and I’m so beyond proud of every one of you Keep going, keep working hard. Every day, you are closer and closer to your dreams and goals. Every day you feel better and better, and I love that. 

11:50

Now, if you are someone who has not started or has not been doing the right things and want to start, this is your motivation today. You have to start by following your menu, not eating in between meals and snacks, having the discipline to work through your challenges and fears. It takes planning, preparing and following through with your day. It takes not making any excuses on why you should go off program. It takes consistent hard work and, most of all, it takes you loving yourself enough to walk away from the temptations. You have to be willing to put your immediate wants aside for your future results, and when you can do that, you will see the very best results. It’s time to stop being afraid and start being excited. Start today 

Okay, that’s all I have for you today. I hope this helped. Thank you so much for tuning in. I really appreciate all the feedback. It truly makes my day. I’m wishing everyone a happy, healthy week full of love and blessings. Hugs from me to all of you. 

~Love to Live Healthy with Josephine Fitzpatrick

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

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

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

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

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

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

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

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

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

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

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss

& Healthy Market

8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055

www.innovationweightloss.com

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

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

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

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

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

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

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

DO IT NOW

SOMETIMES LATER BECOMES NEVER

~Love to Live Healthy with Josephine Fitzpatrick

INNOVATION WEIGHT LOSS

& HEALTHY FOOD MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 1797

516 802-5055

WWW.INNOVATIONWEIGHTLOSS.COM

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

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

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

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

HOW TO START BEING THE BEST VERSION OF YOURSELF.

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

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

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

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

3. USE THE POWER OF YOUR MIND:

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

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

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

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

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

My Final Tips: 

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

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

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss

& Healthy Market

8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055

www.innovationweightloss.com

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

HOLIDAY TIPS :

1. WATER 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 thoughts –Remind 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

LET’S TALK MINDSET: No matter the situation you find yourself in this year, you need to take time and ensure you have a healthy mindset. If you don’t know by now, everything in life has an upside and a downside—it’s your duty to look at the situation the right way and make the most out of what’s present. Remember, your perception of things frames how you will experience them. Follow these tips to ensure you have a healthy mindset so you can enjoy your holidays as much as possible!

Reflect on What You are Grateful For:  You know I’m always talking about gratitude, and it’s for good reason. Gratitude is what creates a healthy mindset. Practicing gratitude is a great way to get and keep your mind right day to night. Gratitude allows you to center yourself and realize that while your life isn’t perfect, you have a lot to be happy about. Practicing gratitude is straightforward. You simply need to take time to reflect on what you have in your life- not what you don’t have.

STRESS: All of us feel stress at some time or another, but the holidays can push us even further. Between shopping, cooking, planning, visiting family, traveling, weather and holiday breaks — many of us are thrown right off our game. Disruption to our daily routines can distract us, so we have to find ways to stay grounded and in control. Make sure you are stocked with all the healthy foods you need, and look to the future to make sure you are prepared for holiday parties, dinners, vacations, events or other plans. Whether you are spending the day shopping, going out with family, hosting or attending a party or any other festive plans – be prepared.

SPEND TIME WITH THE RIGHT PEOPLE: I can’t stress enough how important this one is. Just like the importance of being grateful for what you have – the holidays are all about spending time with the people you love and are grateful for. If you have family or friends you are close to – you should go out of your way to spend more time with them.  Keep in mind – the right people uplift you, appreciate and value you, they are there when you need them, honest with you and want the best for you, and want to see you happy and succeed in life. Being with people we love and care for is good for our mental health as they make us feel loved, and appreciated.

HOWEVER – and this is a BIG HOWEVER:  Just as the right people provide us with positivity — spending time with toxic friends or family drains us. Unfortunately, the holidays can be draining and unhealthy when we are spending time with the wrong people. And I understand sometimes we don’t have as much control over this during the holidays. But we do have control over how much time we spend with them and how much we let them affect us. So this holiday season, be mindful of who you surround yourself with to keep your mental health balanced. Always remember you are the gatekeeper for who you choose to invite into your life.

SNACKS: Having healthy snacks on hand is essential. When we are driving around from store to store shopping, spending hours walking around the mall, or spending time with our family and friends – a healthy snack will save you. We’ve all been there – we are shopping at the mall, completely exhausted and starving, low energy and just spent. Once you get to that point of starving you will grab without thinking. Don’t let that happen. Always have water and a prepared on- program snack on hand in case you need it. 

Focus on Creating Positive Memories: It’s important to remember that the holiday experiences you create now will be your future holiday memories for you and your loved ones. I know the stress can be overwhelming but if you take the time to step back – give yourself a 5 minute self meditation and just remember that this year is what will be remembered next year. Don’t focus on being 100% perfect – instead focus on  on giving yourself and your loved ones the opportunity to create positive fun experiences this season that you will look back and love and laugh about in the future. Try to laugh a little more at the things that might upset you. Sometimes when we laugh at ourself instead of getting frustrated it can create a completely different experience for everyone involved. I will never forget when I was about 7 years old. My mother and father cooked large pans of baked ziti for all of our relatives. As my dad was walking down the stairs with all the food he tripped and the pans of food went flying all over the floor and all over my relatives. And everyone just froze looking at my big Italian father who just spent the entire day in the hot kitchen. But of course my mother just burst out laughing hysterical and before we knew it everyone in the entire room was laughing including my father. I can tell you first hand that situation could have went a completely different way. But the fact that my mother laughed hysterically made all the difference in the room. To this day – there is not a holiday that someone doesn’t mention that memory in fondness. . It’s a memory we are all love to talk about. So during this holiday season remember everything we do creates memories. It’s up to you how you want them remembered by those you love.

Maintain Your Self-Care Routine: Between the time off from work, traveling to see family, and all the extra activities, it’s easy to fall out of our regular routines around the holidays. While it’s a great time to indulge in some of those tasty holiday treats, it’s important to maintain those healthy habits that you worked so hard to establish during the rest of the year. Make sure to prioritize your self-care habits like exercise, mediation, and hydration. You’ll have a much easier time fighting off those holiday blues if you’re feeling healthy and energized. You don’t need to go to the gym or complete an hour-long class each day. Something as simple as going for a 30 min walk outside or even doing a self workout at home counts. During the holidays my family self care tradition is to walk the neighborhood after dinners to take in all the beautiful decorations and reenergize for the remainder of the evening. Physical activity is important and good for us. Even 20-30 minutes of exercise can be enough to boost your mental activity, reduce stress, and improve your overall mood—something we can all use this time of year. So be sure to keep your body moving. 

TRADITIONS OLD AND NEW: Enjoy your holiday traditions and try Starting Some New Ones – Traditions tell our family story. They enrich the holiday season by allowing loved ones to recognize the culture and history that has shaped their identities. They add meaning to our experiences and enhance a sense of belonging with others. In an uncertain world, we find security in something remaining the same over time that can also be passed down through the generations. When we move from one phase of life to the next, the traditions we cherish and our values can remain a constant. The smells, tastes, and sounds we look forward to each year are predictable, familiar, and comforting. But it’s also okay to create new traditions or be flexible in your own traditions.  The truth is I am big on traditions. I love ours and our family lives by them – and now that my children are older it makes me so happy to get to see them introducing our traditions to their significant others. And it’s even just as exciting and fun to incorporate new traditions.  For example. every year we do cookies, and gingerbread houses and this year my son’s girlfriend introduced us to Sip and Paint. It’s where you sip wine and paint a holiday picture on a canvas. With my children older it makes sense to include something that we could never do when they were younger. So now they have the nostalgia of doing our yearly tradition of baked cookies and gingerbread houses from when they were young and the twist of an adult tradition that we end the evening with Sip & Paint. Now our tradition has a new twist that we all love and enjoy. Adding new traditions and/or being flexible in your yearly traditions is just going to make it fun for everyone and more importantly it’s going to tell the story of your family past and present. 

The best things in life are spending time

with the people we love and the memories we make.

It’s not only about the food on your plate –

More importantly it’s about the love and laughter that surrounds your table. 

~Love to Live Healthy with Josephine Fitzpatrick

INNOVATION WEIGHT LOSS & HEALTHY MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 11797

516 802-5055

Innovationjeff1@gmail.com

innovationweightloss.com

innovationhealthymarket.com

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