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Choicesclean eatingeatcleanExercisehealthyLifestyleMotivationweight loss
January 13, 2021By Josephine Fitzpatrick

Muscle vs. Fat vs. Exercise, Water, Stress = Scale

[dt_sc_hr_invisible_small]So you’ve been exercising and continually eating on program only to step on the scale and find out that you’ve gained a few pounds. It’s okay. I know your immediate thoughts: “why am I gaining weight?” and “How am I gaining weight for that matter?” Then you think “let me text Josephine” 🙂  While it can be easy to let a higher number on the scale screw with your head (especially if you feel you’ve been doing all the “right” things), it isn’t cause for panic. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It’s been such a topic of discussion on weight, exercise, water intake, stress, muscle vs. fat. So what I have decided to do is explain how each affect your body and I will follow it up with a video and podcast for further clarification. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HERE ARE FEW REASONS WHY EVEN WHEN YOU ARE SHRINKING YOUR NUMBER CAN BE HIGHER. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WEIGHT TRAINING:  Weight training can cause weight gain due to an increase in muscle mass. If you strength train regularly and improve your fitness level, your weight on the scale may increase while your body fat percentage decreases. Muscle is denser than fat and takes up more space. So even though a pound is a pound – meaning whether it’s a pound of fat, feathers, sand or muscle a pound is always going to weigh a pound. HOWEVER, when you lose body fat and you replace it with 2x as much muscle you can actually be smaller and weigh more because fat takes up more room then muscle. So while I never discourage weight training I always tell clients you have to be okay with the number going up if you are weight training. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]MUSCLE VS. FAT:  Muscle is smaller and denser than fat. A great example is to take your leg (thigh) or stomach. . Fat is mushy and spreads and is loose and takes up more room. So if you have flabby thighs or a flabby belly with muffin tops you have lots of fat cells stored there. Now you are eating on program, you are exercising and building muscle. While you are building muscle you are decreasing your body fat and your cells are closing (fat cells never go away they just close and make more space either to just be thinner or they are making more space for muscle). Just like you can keep growing fat cells and get heavier and heavier you can do the same with muscle and build muscle in that area. But because muscle is smaller and denser your weight will be the same but you will look totally different – smaller and leaner.  You can fit 2x more muscle in the same space as fat and it will still look smaller because it’s dense.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FOOD AND EXERCISE: Important to remember when you exercise and you are trying to lose weight you don’t eat more. It’s a very hard concept especially when you are hungrier from exercising more. Your reward is how you look it’s not to eat more because you exercised. One of the most common things I see when when a client uses a workout as a green light to eat whatever they want. Sometimes when you have an intense sweat session or you push yourself in a new way, you can look to food as a reward for a hard workout completed. I have had clients come to me and say I did double workouts or I worked out for hours. I always say “why?” Of course you want to work out and stay healthy and look and feel good but unless you are a professional athlete you don’t need to be working out for hours. What you need is your hour of exercise everyday and to eat on program and you will get the best results. In fact most of the clients who complain that they are doing double workouts or are in the gym for hours are those who are also complaining they are not losing weight – and that is mostly because they are eating more than they should as a reward for working out. Your body needs fuel, but an intense workout is not a license to eat whatever or as much as you want. The best results is when you are eating on program and exercising – that combination is all it takes to look and feel your best.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WATER WEIGHT: Water makes up approximately 65 to 90 percent of a person’s weight, and variation in water content of the human body can move the scale by ten pounds or more from day to day. That’s right water can alter your weight by as much as 10 pounds. Sounds like a lot? It’s not. Great example my boys who weight train heavy regularly – they never care what the scale says, in fact the higher the better because to them they are gaining muscle and that’s what they want. Along with that they walk around with a gallon jug of water, and they continually fill it as soon as it’s empty. So of course you can be up to 10 pounds higher when you are drinking large amounts of water constantly throughout the day. *You should be drinking at least half of your body weight in water each day and even more if you are having serious workouts or running long distance. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]However for most of us it’s about 3-4lb water weight, so if you think you just lost a few pounds from that serious spin class? Don’t get too excited — it’s likely just water loss due to sweat. And if you’re seeing a higher number on the scale, that could be due to water retention from drinking the water throughout the day. The amount of H20 in your system has a heavy influence on your weight and could be the answer to the question, “why do I gain weight so easily?”  Your body will always fluctuate do to water. So no matter what, stay hydrated all day. At the end of the day it’s good for you body, weight loss, skin, and over all health.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Water Fluctuation: If you are not weight training generally your weight will always fluctuate at least 3 lbs from water. However you will also notice that if you are not weight training and only doing cardio then each week you have a new low number even with the water weight (so even with the water weight you should be lower than the week before depending on how much water you are holding). So while mid-week it might seem higher by the time you weigh in you should see a new low number even if you are still holding a little water. Depending on how much water you are holding can determine the 1-3 lb loss. Example: you started at 200 but lost 5 lbs and now 195. Mid week you will see anywhere between 195-197 (that is the 3lb fluctuation) but you won’t see the 200 because your new low is 195. And that will continue as you lose weight. So when you get to 180 from the 200. You new low will be 180 but it can fluctuate up to 183. My point is you should always give yourself 3lbs higher for the weight to fluctuate with water. Some will be higher than 3lbs but as a rule I always tell clients give yourself at least 3lbs. With that said understand that if last week your new low was 175 and you lost another 3lbs this week you may only see 1lb loss on the scale because you are holding 3lbs of water which would means you will see 174 but you are really 172. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Water & No Exercise: For those of you that are not exercising at all then it’s a whole different story and it could take you longer to see results. As we age our bodies run slower so we need exercise to help it run properly. When you have no exercise and sitting all day is like a slow death. You are not burning anything your body is existing and it will take twice as long to see the weight loss. So while you may have lost 1lb this week you may be the same or even higher with no exercise (depending on your age) because if you are 150 but lost 2lbs but are holding 3lbs of water weight you are going to read 1lb higher when you are actually 1lb lower. If you stick to it you will eventually see the weight go down even when holding the 3lbs of water but it will take longer. That’s why I always tell you at the very least go for a long walk. Do something to get your body moving.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Water & Weight Training: If you are weight training then you won’t see a new low but you will be smaller in size. When you are building muscle and holding water it could take weeks to see the number go down even though your body is shrinking. If you are weight training you can actually see a 5lb or more weight gain (not in a week but over time).  Because you are replacing muscle with fat so that could be 1- 2 lbs and then you have the water weight and that is 1-3 lbs addition to the muscle. But at the end of the day if you can handle the number on the scale you always look better overall and will be smaller overall if you weight train. Unless of course you are body building then you will be bigger but it will be all muscle and you will still be happy. If you are struggling with understanding this – I plan to follow it up with a video and podcast for clarification.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]STRESS: Stress can cause weight gain. When you are under stress from tough workouts or a tough day, or lack of sleep, your body produces the stress hormone cortisol. More cortisol released in the body can cause fluid retention and inflammation. Make sure you plan some downtime to do the things that recharge you mentally and physically. Be sure to take a recovery day during your workout week, so you are not over-exerting your body. Rest days and cheat days are just as important as clean on program eating and exercise days.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WEIGHING: While weighing yourself can be one way to track your progress, it shouldn’t be the only way. And it certainly isn’t worth obsessing over with daily weigh-ins. Remember losing pounds on the scale does not mean that you are more fit — it just means you are lighter at that moment, which doesn’t mean much at all especially if it’s water weight. And keep in mind that if you’re exercising but gaining weight, it could be that your workouts are effective and you are just gaining more muscle then you had in fat. One of the best ways to track your progress is your clothes. I ask clients all the time how are your clothes fitting you. That is the key to seeing your results because it’s not just that they fit you but that you look and feel good in them. Because you can be in tight pants at 125lbs and be made up of mostly loose fat but when you are working out everyday and you are muscle you can weigh 135lbs and those same pants are loose on you or fitting you perfect. So it’s not always about the scale it’s the combination of what you are doing weight training, cardio, water, eating on program and stress. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]NUMBERS: So if you are a numbers person and need to see the number drop on the scale each week then you should wait to weight train until you reach your goal. Keep your stress in check and do a cardio session before you weigh in to release any water you are holding in your body. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CLOTHES: If you are okay with the number fluctuating and are okay with tracking your progress with your clothes and how you look and feel, then eat clean on program, incorporate the weight training sessions, drink your water -but always continue to keep your stress in check. Progress: once a month put on a piece of clothing (pants, shorts, bathing suit) and at the same time weigh yourself. See how the difference in the scale matches up with how your clothes are fitting you from the month before. You will be pleasantly surprised with the results. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Final Thoughts: Keep your motivation up, stay positive and continue on your path and do the right things. This will always keep you in the right direction. Whether you are looking for muscle, fit, thin and/or lean  — when you are happy, healthy and confident you can have success and look amazing in any healthy body. [dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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January 6, 2021By Josephine Fitzpatrick

CLEAN SLATE – OPEN PATH

[dt_sc_hr_invisible_small]NEW YEAR – CLEAN SLATE[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]A fresh start, a clean slate, a New Year. Such ideas hold great promise for everyone. Surely the world yearns for the ability and the occasion to start anew. When you have a clean slate you are moving forward and leaving the past in the past. You have the opportunity to leave mistakes in the past and focus only on the present. While it’s a thrilling concept we must remember it only benefits us if we actually do it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FOCUS: You have started fresh this week and now what you do from here all depends on you. Only you have the control to achieve what you want and to reach your goals. Your clean slate has put you on an open path. But we can’t forget life will always be life and that comes with challenges. You have to stay focused and remember that some days the path will be blocked and shrouded with uncertainty. Other days, the path will be clear and you will move forward and everything will feel right. The difference between those who make it and those who don’t is the ability to stay centered and stay on the path even on the uncertain challenging days. When you keep moving forward even if it’s a little slower you will eventually end up where you want to go. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]SOMETHING EXCITING TO THINK ABOUT:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We have 30 weeks until 4th of July. If you only lose one pound a week that is 30lbs less than where you are today by July 4th.  That’s not only very doable it’s very exciting.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It’s 15 weeks until April 21st. If you lose only 1lb a week by April 21 (which is just about one month into spring) that’s 15lbs. Again very doable and very exciting. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Now let’s double it. If you have a lot of weight to lose and you do 2 lbs a week that is 60lbs by July 4 and 30lbs by April 21.  WOW! Super Exciting.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The reason Im listing these is because I want you to see it written down. This is what you have the ability to do right now with your clean slate. This is where your clean slate and your open path can take you if you let it. Sometimes when we are eating for weight loss but you only see the healthy 1 or 2 lbs a week loss you may think you are not getting anywhere, when in fact you are on your way to success! I want you to understand the importance that consistency is and where that 1- 2lbs of weekly weight loss is going to take you if you consistently put the work in. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We live in a society that prefers instant gratification and pleasure. 
But the real results come in time, patience and consistency. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Here are some tips to help you through the challenging days and keep your slate clean:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHY? Getting out of your comfort zone is, well, uncomfortable, and the tendency is always going to be to retreat back into what is familiar and comfortable. When we feel a little hungry In order for you to feel motivated to push through the pain of change, and for it all to be worthwhile, you need to know why you’re doing it. That means being very clear on your reasons why. What are your specific goals and why is it so important on you reaching them. Write them down. Do you feel uncomfortable? You want to be healthier? Are you unhappy? Or maybe you remember last summer when you were in a cover up and promised yourself you were going to not be in one this year. Whatever the reasons – be clear in your mind on “why” this is so important to you and how you will feel this Spring and Summer if you don’t do it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHAT’S THE WORST? Consider the worst case scenario – what if you don’t do it this year? What if you keep letting the temptation get to you and every day at some point you give up only to restart again the next day. What’s the worst case — you will either stay where you are now or most likely you will slowly keep gaining. How will that make you feel? Think about this Spring and Summer – how will it affect your mood, your thoughts, your days? Considering the worst case scenario can help you determine how important this is to you and how important it will be if you don’t do it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Final Thoughts….Don’t fall into the trap of becoming comfortable with simply existing. You must want and love putting the work in to get results. It’s okay to feel both the pain and pleasure of working hard for something. For example let’s take weight loss – It’s uncomfortable and there are days you have to walk away from what you really want. I think we can all agree there is pain involved. Both mental and physical pain. It’s not easy to walk away from something you want. But the results of doing it are beyond amazing. The feeling of waking up healthy, light and thin. Grabbing anything in your closet and it fits and feels good. Your confidence is high and your days are always great. You feel healthy. You feel like you can face anything and get through it. And you feel this way all because your body and mind feel good. When your body is in a good place your mind is in a happy place. When you feel good you are happy and when you are happy you always look amazing. There is nothing more beautiful then a happy confident person. When you are comfortable in your own skin – it makes all the little uncomfortable times worth it. But in order to get to this amazing feeling you need to work hard and feel the little pains of being uncomfortable. I promise you if you stay strong and walk away the pain will pass and the results will show. It all starts with your clean slate and open path.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Whatever your past has been –Your future is spotless.[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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December 16, 2020By Josephine Fitzpatrick

Integrity is the Essence of Everything Successful

[dt_sc_hr_invisible_small]Integrity is the Essence of Everything Successful[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]This weeks theme is to stop complicating our own lives. It’s amazing how easy it is to do that. It all starts with our mental strength. When we are mentally strong we can get through anything but when we let ourself start to weaken, get overwhelmed, stressed…. we can turn a good day into a bad one in seconds. For example, when we talk about the holidays or snow days we think it’ so challenging to stay on program. Yet, we know that staying on program makes you feel the best? So where is the challenge? When you don’t do the right thing you don’t feel great. It should be a no brainer and yet, somehow the temptation to do the wrong thing can overcome us in a heart beat. But the truth is, when you are mentally strong and in a really good place you will stay strong. When you are seeing the results you will stay strong, and the longer you love to live healthy the easier it is to stay mentally strong. The temptations will always be there and they will only win if you let them. It’s you against them. It’s feeling good against feeling horrible. It’s feeling thin against feeling thick. When it comes to doing the right thing and feeling your very best it’s simply making the right choices against the wrong. Most of you know what they are and you know how to stay on program and what works for you – It’s all about doing it. And when you know it makes you feel the happiest, lightest and thinest then there should be no thinking about it and no complicating it – you just do it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]When we stop doing the wrong things
and start doing the right things, life is simple.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you look at those around you and see the clients that make it look so much easier than it is and wonder how do they get through the snow days and how do they stay on program continuously through holidays without fail? It’s because they already went through the challenges that you are experiencing but they learned very quickly that not being on program or doing the right thing makes them feel out of control and unhappy. Once you come to realize that is not who you want to be – or how you want to feel – especially over food – then you will start saying “no thank you” and realize that saying “no” or simply walking away is such a better feeling than eating something that you didn’t need or want.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Here are some tips to keep you Mentally Strong:[dt_sc_hr_invisible_small]
  • Stop making emotional decisions. – Before you grab something because you are upset or overwhelmed. — start by taking a few steps back so you can think things through. When you’re caught up in the moment and your emotions are soaring, you’re bound to make poor decisions that will lead to regret. The best advice here is simple: Don’t let your emotions trump your intelligence. Slow down and think things through before you grab something in front of you. Just give yourself 60 seconds to think it through and then make a decision.
  • Stop waiting for things to be perfect. – The perfect day, the perfect week, the perfect month and year. You will have those perfect days but many days will just be off. The best advice here is don’t throw in the towel every time you don’t have a perfect day. Keep it simple and just keep going. Because moving forward on non-perfect day will make you mentally stronger when you get through them. You just get right back on your path and keep moving forward. Don’t throw a whole day away because of one trip-up. Instead focus on the next positive step forward.
  • Stop obsessing over the past and concentrate on the present. – Start being present. Paying more attention to the current moment can make a huge difference in your mental strength and simplifying your life. You can’t change yesterday and you can’t get upset over what might happen next week — but you can do the right thing today. The best advice here is to let go of yesterday, anticipate tomorrow and realize the importance of enjoying and having control of your today.
  • Stop doing things simply because you can. – Start being honest with yourself and plan, prepare and follow through with doing the right thing. When you do the right thing it is a less complicated way to live. Integrity is the essence of everything successful. When you break the rules you invite complications into your life. Keep life simple and enjoyable by doing what you know in your heart is right for your mind and body. My best advice here is to don’t just do what you can — do what is going to make you happy. Have the courage to say no. Have the courage to face the truth. Have the courage to do the right thing because it is right. These are the magic keys to success.
[dt_sc_hr_invisible_small]My final thoughts.. Positivity. The very best way to keep yourself mentally strong is to stay Positive. Because the power of positive thinking is remarkable. In fact, studies show that when you think positive it provides self confidence in one’s ability to perform and make decisions in a healthy mind. Your  mind and how you think can change your world. Healthy, happy people think about what they want, and how to get it. My final advice here is stay positive because a positive attitude can truly change your entire life[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you are tired of starting over…. stop giving up.[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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November 25, 2020By Josephine Fitzpatrick

THANKSGIVING – HAVE A PLAN

[dt_sc_hr_invisible_small]As many of you know because I mention it all the time — Thanksgiving is one of my favorite holidays of the year. In fact, I love the whole weekend.  It’s a time that we enjoy our families, and traditions, and we are truly grateful and thankful for everything we have and those we love. While we should feel like this everyday (and hopefully most of us do) Thanksgiving Day gives us a day to celebrate it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]NOT A VERY SOCIAL WEEKEND…… When it comes to Thanksgiving and Weight loss it’s usually not just about Thanksgiving it’s about a very social weekend. However this year and this weekend we are in a much different place. Social is not high on the list of activities with the world we live in – so while we are keeping everything more low key it should be easier, right? Maybe for some but for others it’s going to be a lot more indoor and a lot of left-over temptation to deal with. Which wouldn’t be terrible if we only went for the left-over turkey, but it’s usually the sides and desserts that we tend to gravitate toward. So while you are making your plans for Thanksgiving it is probably a good idea to make plans for the left-overs too. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Some Left-Over Options:
1) Freeze everything immediately after dinner – do not leave it out for the next day. You don’t want anything tempting left out where you can taste, bite and pick….
2) Soup kitchens – we have a list on our website. Call for covid instructions.
3) If you want to keep them and eat them – plan the exact day you will be doing that so you can look forward to it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Throughout the four days you want to maintain control and enjoy. I think for many of you the importance of taking one day at a time — planning, and knowing what you are doing in advance is key to your success. Think before you grab – and think again before you eat. Think about your plans and know where you are going, what you are doing and when you are cheating. Don’t just plan your cheat days. It’s also important you are planning what you are eating when you are staying 110% clean and on program.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]When we are celebrating and following traditions it’s easy to get caught up in the holiday spirit and before you know it Monday morning comes and you look back and think oh no… what did I do??[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Here are some options to help you have a Happy Monday After [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1. WEIGHT LOSS: Cheat Thanksgiving Day and Stay on program and clean the rest of the weekend. While this is a little challenging it’s doable. You choose Thanksgiving day as your Cheat Day and you are 110% the remainder of the weekend. Just remember it’s always harder to stay on program after you already cheated when you still have a long weekend in front of you. So you must really be in a good mental place to do this and follow through with it. Plan where you are going and what you are eating on program the remainder of the weekend.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]2. WEIGHT LOSS:  Eat Clean Thanksgiving Day and Cheat one day on the weekend. This is challenging but very doable. You can have your Turkey and Vegetables and you save everything else on the table that you love for your cheat day. Having your cheat day later in the weekend is always easier. Once you get through eating clean Thursday and Friday – then you choose your cheat day and before you know it the weekend is over and you made it. — JUST BE SUPER CAREFUL. It’s usually not the turkey that is the issue…. It’s the sides, the desserts and the alcohol that causes the binging. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]3.  MAINTAIN:  This is a little more realistic and if you are not in shark mode this might be the best option for you. You split the Cheat Day and you choose two nights out of the four days.  So for Example – you choose Thanksgiving and Saturday to be your cheat nights. You would eat on program Breakfast and Lunch and then Cheat Dinner, Dessert and Drinks. You would do that for Thanksgiving and then again one day on the weekend either Saturday or Sunday. The remaining two days you would be 110% clean.  This is a realistic way to stay on program and enjoy the weekend.  You won’t lose but you won’t gain and that’s great. Then you go right back on Program and give it 110% clean week and weigh the following weekend. Again very important to plan and know where you are going and what you are doing so you can plan and prepare for your on program days. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]There is always a choice and you are the only one that can make
it because you are the only one who has to live with the results.[dt_sc_hr_invisible_small]  
 [dt_sc_hr_invisible_small]While you have many options – you really only have two choices:   1) You will plan in advance and follow through with your plans or 2) you will go through the weekend mindless and no plan and end up cheating a little or a lot each day. RESULT #1: Monday morning you will either be super happy and feel good and in control and eager to get back to your 110% week of eating on program — RESULT #2  you will be miserable walking around in tight clothes mentally knowing that you didn’t do what made you happy you did what was easy. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]My Final thoughts:  Thanksgiving comes once a year but so do many other holidays and birthdays. Don’t look for excuses to sabotage yourself. Think about what makes you happy today, tomorrow and the day after. Keep the focus where it should be – not on what you can’t have – focus on what you do have. It’s a beautiful holiday with a lot of celebrations – Enjoy all the love, family, friendships and memories this holiday has to offer – because that is what it is truly about. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Much Love, Health and Happiness
To all of you 
From all of us xo[dt_sc_hr_invisible_small]
Happy Thanksgiving
~Love to Live Healthy with Josephine Fitzpatrick
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November 12, 2020By Josephine Fitzpatrick

Watch Sebastian Maniscalco from your living room – While Raising Awareness!

[dt_sc_hr_invisible_small]Hi EVERYONE![dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Today and everyday I have been supporting my friend Dana and her family to find a cure for her son Matthew and everyone that battles the rare kidney diseases called FSGS and Nephrotic Syndrome.
TONIGHT 730pm is their annual fundraiser and this year it is Virtual! It will be a night of raising awareness and finding cures![dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]YOU GET TO WATCH
SEBASTIAN MANISCALCO
FROM YOUR LIVING ROOM!![dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I CAN’T WAIT![dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]AN ADDED BONUS is a live 1/2 performance by Sebastian Maniscalco!!! To purchase tickets click the link below. Thank you for your support! [dt_sc_hr_invisible_small]
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clean eatingeatcleanfamilyfeel goodhappyhealthyHealthy TipsholidaysLifestyleMotivationweight loss
November 11, 2020By Josephine Fitzpatrick

STOP DOING WHAT IS MAKING YOU UNHAPPY

[dt_sc_hr_invisible_small]It’s not always about doing what makes you HAPPY
Sometimes it’s about having to STOP doing what is making you so UNHAPPY[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Hundreds of new clients and returning clients have signed on in the last month. So much so that I was actually thinking of having a cut off. But those of you that know me know I can’t do it. My life is about helping those in need — it’s what I love to do more than anything. I could never turn anyone away who really wants to lose the weight and be healthy. One reason I tell you this is because I want you to realize the importance of when you are on program I need you to work hard and be committed to the program. That doesn’t mean you don’t make mistakes – we all make mistakes and we all have bad days and some even bad weeks but regardless you keep moving forward and you keep trying because eventually it will come together for you — even if you have hiccups week after week you keep trying until the hiccups are gone. We both know it’s hard work but in order for you to get the best results you need to be in it mentally and physically. So if you are going to do it I want you to put the same amount of love and effort into it as I am for you. That is what creates the best results.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The Second Reason I am telling you this is because I wanted to tell you the number one complaint of both Men and Women New and Returning— they gained weight in quarantine it got worse over the summer and now they feel completely overweight, OLD and out of shape. Yes OLD. Everyone says it. Weight = feeling OLD.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I have clients all over the world we are all experiencing quarantine. But not everyone treated the time the same.  The bottom line is those who have done the right thing are in a really good happy place right now – and those who did not have decisions to make. Remember: with all the health issues obesity can cause – extra weight on your body also makes you look and act old. I have mentioned this many times because I have seen it in front of my eyes so often. When a client comes to me overweight most of the time they look even older than they are. They look older they act older, they dress older and most important they feel older. Sometimes we don’t even realize how different — until the weight is off. We know we are not looking and feeling our best but then when we lose the weight we think – WOW that’s what I looked like before? For so many I see the transformation right in front of my eyes. It’s truly amazing how as the weight comes off the confidence comes back. Clients constantly send me before and after pictures – The changes are beyond amazing and it’s not just in how they look. They tell me how they feel amazing, young, and energetic and how they love to wake up feeling lighter, fitter and just simply happier. They no longer wake up afraid of having health problems. They don’t wake up wondering if they will stay on program- they just do the right thing because they know how important it is to their health, and how much it changed them both mentally and physically.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]SOME NOVEMBER TIPS FOR YOU:
  • With Thanksgiving so close – if you are even thinking of pausing your weight loss or pushing off your weight loss for another day or week you need to refocus right now and realize that life is never going to stop for you to lose weight. Start now and make it happen. You will always have an occasion, an event, a holiday, and/or dinners out. You need to make this a way of life and the only way to do that is to incorporate your busy life with your weight loss goals. You can do anything and go anywhere and stay on program.
  • Stop making deals:  If you cheated extra during the week you don’t make the deal to starve yourself the next two days. If you have a lunch or dinner out and it’s not your Cheat Day – You should never be thinking…“Should I stay on program or go off?” – There is no should I or could I. There are no deals to be made with yourself. You have done plenty of that and look at where it has gotten you. You need to be in SHARK mode — keep it all very simple — if it’s not your Cheat Day then you are on program regardless of where you are or what you have going on in your life.
  • Make it a priority: Yes unfortunately you need to be little obsessive about your weight loss. Not in the sense that you have to be extreme but you do have to think about it and it has to be a priority – weight loss is hard and it takes commitment and you have to be willing to feel that little hunger. You can’t get distracted and mindlessly eat —With so much temptation around (and with the holidays it will only get worse) you have to be focused, committed and a little obsessive about staying on program. The more you make it a priority in your life the better the results and the easier the weight loss will be.
  • If you are feeling a little mentally weak – Take out your skinny pants and try them on. Try on your shorts. Look online for a bathing suit you want to be in. Shorts and/or sun dresses – because the next vacation along with spring will be here before you know it. With the weather we are having in NY these days it might be here even sooner than we think. While quarantine was a great time to be the best you can be and even get yourself to a better place — many did not use the time wisely. So now this is the time for you to do it. Start now – you don’t wait for warm weather to be here and then try and start. You do it now so when vacations return and warm weather arrive you are ready.
  • Extra weight makes you unhappy –  studies show that unhealthy and over weight people get angrier over unimportant issues 5x faster than healthy fit people. Most likely the reason is because unhealthy and overweight people tend to start their day unhappy and frustrated to begin with. So as the day goes on so does their temper. So next time you think “should I eat it or should I stay on program?” Remind yourself it’s not just extra food or unhealthy food that you are debating about – What you really are debating is do you want to add another unhappy day to your life and to the life of those around you. Do you want to continue to feel unsettled and out of control with your unhealthy eating habits and more importantly unhappy with who you are and who you have become. Is it really worth what you will be going off program for. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Final Thoughts…..You will always be faced with challenges but you must constantly remind yourself how important this is to you and those who love you. Remind yourself how much you want this. How much better you feel when you stay strong and on your path. It is only when you have this self motivation and consistency of eating clean and on program that you will truly feel better each day. You will feel more in control and wake up feeling healthier and happier. But you have to start and when you do in just a couple of days you will feel better and in a couple of weeks you will wake up like a Shark – doing the right thing, feeling lighter and fitter each day – and all because you finally made the decision that the only deal you will make with yourself is you will do what it takes to live your best life and be the best version on you. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]“Create The Life You Can’t Wait To Wake Up To”[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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eatcleanfeel goodhealthyHealthy TipsholidaysLifestyleMotivationweight loss
November 4, 2020By Josephine Fitzpatrick
[dt_sc_hr_invisible]NOVEMBER GOAL[dt_sc_hr_invisible]
[dt_sc_clear]The only special people in the world are the ones who make themselves that way.
[dt_sc_hr_invisible_small]DO YOU HAVE A GOAL? Sometimes feeling good about the future is one of the keys to happiness. We all need goals to motivate us. It should be challenging enough to excite you, but also achievable. Choosing an ambitious but realistic goal will give your life direction and bring a sense of accomplishment and satisfaction when you achieve it. A great short term goal for November is Thanksgiving. Where do you want to be when Thanksgiving arrives? [dt_sc_clear]
[dt_sc_hr_invisible_small] THANKSGIVING IS LESS THAN 4 WEEKS AWAY: But regardless of where you are right now – ONE solid week is sometimes all it takes to get back on track to feeling great. When you have a week that is 110% clean and on program, at the end of the week you will see where your weight truly is. You will get rid of the water weight and maybe even a pound or two of real weight. It really doesn’t take much and for those who have been on the program you know that you don’t want to go into Thanksgiving feeling bloated and heavy.  Get back on program because even if it’s not where you want to be it’s going to be better than where you are today.[dt_sc_clear]
[dt_sc_hr_invisible_small]NEGATIVE THOUGHTS AND EXCUSES: YOU CAN DO THIS! If you want to reach any goal (short or long term) you must stay positive. Don’t give in to the negative thoughts and excuses “I will start after Thanksgiving” or “What’s the point of starting now how much could I lose” or “ I will wait until January”.  There are so many excuses – you can find one whenever you need to. But where are they getting you? – The more you put off what you need to do the longer it will take to get to where you want to be.[dt_sc_clear]
[dt_sc_hr_invisible_small]NOVEMBER IS A GREAT MONTH FOR WEIGHT LOSS: You can really make so many positive changes in the month of November. It’s a great month to focus on you and your goals. From now until Thanksgiving you should be focused on how you want to feel sitting down at your turkey dinner. You have almost 4 weeks – even if you do 1lb a week that will be 4lbs less than you are today. 2lbs a week is 8lbs. Don’t waste this time — make the changes that will help you feel good about yourself.  There is no better feeling than enjoying the holidays when you are feeling so good in your mind and body. [dt_sc_clear]
[dt_sc_hr_invisible_small]IF NOT NOW – THEN WHEN? —November will fly by and December is around the corner. Every month you have choices – lose weight, maintain or gain. How you live, how much work and how much time you put into what you want will determine the outcome. No one else can do it or make it happen except you. It takes more than just saying you want it you have to work hard for it everyday. So stop just saying it and instead prove it.  Prove to yourself what you really want and what you are capable of.[dt_sc_clear]
[dt_sc_hr_invisible_small]LIFE IS TOO SHORT TO NOT LIVE THE BEST VERSION OF YOU:  Give yourself reasons why YOU SHOULD do it now. Why you CAN do it. Why wouldn’t you want to do it. If you are 180 and and want to be 130 – then why shouldn’t you be 130?  If you see people around you that have lost the weight and look great – why shouldn’t that be you? If you keep telling yourself that they are more disciplined than you – it’s just another excuse. What that really means is that they are just willing to work harder for what they want. You need to remind yourself that you are no different than they are and there is no reason why if you work hard you can’t be the number you want or look the way you want.  If being thin and healthy makes you feel beautiful and happy — then what is stopping you? [dt_sc_clear]
[dt_sc_hr_invisible_small]ARE YOU WILLING TO WORK FOR IT? Weight loss requires work, consistency, commitment and patience. Understanding that there is no end but only a journey to live a clean and healthy life that will get you to your goal. It’ takes thinking, and making the right choices everyday. Now if you don’t want to work hard for what you want and put the time in that you need to – then that’s a different story and that’s on you – and it’s something you have to come to terms with. But if you are willing to work hard, put the time in, make the commitment to make the right choices – you will get your results. 99% of the time the only one that gets in your way is YOU![dt_sc_clear]
[dt_sc_hr_invisible_small]EVERY MORNING WAKE UP AND PUSH YOURSELF TO BE THE BEST:  How many times have you heard this? But I bet you didn’t know that people who wake up and remind themselves to be positive and challenge themselves to be the best they can be have the most success. Eventually it doesn’t take much effort because it’s simply the way you live. It’s what makes you feel great and you don’t want to feel any other way. Life is short – and if you don’t make the time and effort to do what makes you happy and you don’t put the work in to change into the person you want to be – life will pass you by and you will look back and wonder – why didn’t I do it!? [dt_sc_clear]
[dt_sc_hr_invisible_small]It doesn’t matter if you have 10 or 100 pounds to lose. If you keep putting yourself in the direction of positive thinking and reminding yourself that you can do it, and keep giving yourself goals to get there – you will do it. While it may take some longer than others to reach their goal, we are all on the same journey and those that live it all end up in the same happy place – Eating clean and feeling good is a journey that we should all be on everyday. [dt_sc_clear]
[dt_sc_hr_invisible_medium]You are happy when you feel good
And you feel good when you are happy[dt_sc_clear]
[dt_sc_clear]~Love to Live Healthy with Josephine Fitzpatrick
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feel goodhealthyHealthy TipsLifestyleMotivationweight loss
October 28, 2020By Josephine Fitzpatrick

THE PATH TO YOUR SUCCESS INCLUDES CHOICES

 

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YOU HAVE TWO CHOICES TO CONTROL YOUR MIND OR LET YOUR MIND CONTROL YOU. Life is all about making choices, and when it comes to weight loss it’s even more important to think things through before we do them. While it’s very easy to grab, eat and regret – the success comes when you plan prepare and follow through.
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HALLOWEEN CHOICES:  Halloween Week can be an easy time to let your mind control you. Especially when you decide to buy candy early. Remember they are out on the shelves early because the stores are well aware that you will buy them and then eat them and then come back and buy more. This can happen multiple times before Halloween even arrives. Don’t fall into that trap – wait and buy the day before. Yes the candies are adorable but they are the same little chocolate bars you can buy anytime of the year they just have little wrapper costumes on to make them look more appetizing at Halloween season. Wait until the night before to buy them.
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MIND CHOICES:  it’s so important for you to control your mind and thoughts and keep them mentally strong. Because when we are mentally strong we feel like we can accomplish anything. We force ourselves to do the right thing and control what we want and who we become. Regardless of how much temptation is around us we choose to be healthy and happy and stay that way. We wake in the morning with the 100% intention to be positive, feel amazing and do the right things. Day and night our mental strength controls our actions and our actions control our thoughts to stay happy, healthy and fit. But this will only take place if you make the effort everyday to control your mind and thoughts and keep them both in a healthy positive place. When you put the extra effort in — your mind and body rewards you with results.
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FEEL GOOD CHOICES: Each week you work so hard to get to where you want to be. It’s hard and challenging but what choice do you have. This is life. Some days will be easier and some days harder, but the most important thing is for you to understand that you need to stay on your path and on program because that is when you feel your best and that is when you lose the weight. Here are some things I want you to think of this week:
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  • When you are on program and it’s challenging you have to remember how good you feel. Yes the temptation is there but you are losing and you feel good that is more important then any cheat that is in front of you.
  • What is the alternative? You are off program – eating out of control and the whole time you keep thinking “I have to get back on program” meanwhile you are gaining the entire time you are contemplating going back on. Why even put yourself through that? Why even put the people you love through that? If you think about it – it’s just so much easier to stay on program, it’s so much easier to do the right thing and lose the weight. Because when you are not on all you want to do is be on.
  • You are just so much happier when you are in control and doing the right thing! Think about it. Even though it’s hard. Even though it’s challenging. Even though you have to talk yourself into making the right choices every day 6 days a week – it makes you so much happier when you do it.
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YOUR PATH TO SUCCESS is a choice only you can make: You need to make the choice that weight loss is what you want and you are willing to work hard for it. Every day 6 days a week and when you work hard for what you want and don’t let anything in your path stop you — is when you will get it. Remind yourself daily that you are sticking to your program and doing the right things because it gives you a healthy mind and body, it makes you happy and it makes you look and feel amazing. The consistency of Living “six” on and “one” off is your path to success but it will only happen when you make it a priority in your life and that priority has to be everyday not just on the days that is convenient for you. There is no excuse you can find around you and no food on the table that is better than feeling good, being in control being happy and looking great. Your path to success is the choice to walk away from temptation and stay on your path. Because staying on your path is what will lead you to success both mentally and physically. Don’t make it harder than it is. Just follow your program and you will feel great.
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Making the right choices is never easy. We speak to our children about it all the time. We tell them – Do the right thing. Make the right choices. And always remember what you do and the choices you make everyday affects everyone in your family and all the people that love you. When it comes to weight loss and health we are no different. We need to remember and live by that same advice.
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GOOD CHOICES = SUCCESS
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~Love to live healthy with Josephine Fitzpatrick
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clean eatingdieteatcleanfamilyfeel goodhappyhealthyHealthy TipsLifestyleMotivationweight loss
October 19, 2020By Josephine Fitzpatrick

ARE YOU REALLY TRYING YOUR BEST?


ARE YOU REALLY TRYING YOUR BEST?

How often we say it.  How often we promise to do it.  Yet, how rarely do we actually do the best we can? When we do — when we use all our efforts, when we push through old and new boundaries — the satisfaction is enormous and the rewards are sweeter because we earned them.  But the first thing you have to come to terms with is your best really your best?  Mindset is everything when it comes to weight loss.  When you wake up in the morning and tell yourself —  “That’s it!” — You are tired of giving every one else your best,  NOW you are going to give yourself your best too!!  You are going to put yourself in a place that no matter what —  you will do the right thing.  You will make sure you walk away when you have to and you will plan, prepare and follow through each day.  You not only promise yourself — but you fight through the tough times and you don’t let anything  or anyone set you back.  So don’t just SAY you are going to try your best THINK IT, BELIEVE IT AND DO IT.  Because if you believe that you are going to be amazing then you will be amazing and if you think it’s too hard you can’t do it — you won’t do it.

From the time you wake up in the morning how you think about yourself and your day is going to have a huge impact on your results.  Last week we went over how important it is to Fall in love with taking care of yourself.  This week I want you to continue that but be excited about it.  Be excited about the scale. Be excited about feeling good.  Be excited about doing the right things…. And be excited because you are in control of your life and you make the decisions on whether or not you want to live healthy, be thin and feel amazing.  No one makes those choices for you.  How exciting that you get to wake up today and decide that you want to take care of your body, your mind, your health.  You want to work hard toward a goal and you are the only one who can get in the way of that goal.  What you want, how bad you want it and hard you work for it will determine your success.  How amazing is that — and how EXCITING!

Keep the NEGATIVE OUT:  Keep the negative people away, and keep the negative emotions out of your mind.   Negative people will always be around.  Sometimes we can control their presence and sometimes we can’t.  But you always CAN control what you take from them.  If you have no choice to be around negative people then it’s important to keep your mindset extra strong.  Don’t let them take you to their dark side.  Don’t let them talk you into ordering something you don’t want.  Don’t let them convince you how hard weight loss is (we already know how hard it is no one has to tell us).  Most of all don’t let them take you off your path.  Unfortunately even our closest people can take us off our healthy path just because they are in a bad place.   The bottom line is misery loves company.  It doesn’t mean they don’t love you it just means they want you to share in their misery at that moment.  What you do and how you react is your choice.  And while it may only be one bad day for them — that one bad moment for you might take you off your path for a week — and then where does that leave you?  Stick to what works for — if they love you they will be okay with it.  If they are not okay with it then you should re-evaluate your people.

 

POSITIVE PEOPLE ARE HAPPY PEOPLE

 

KEEP THE NEGATIVE EMOTIONS OUT OF IT:  I can’t, it’s too hard, im sick of it, I should weigh less by now, I want to be at my goal already, they made me do it. I didn’t want to go off I had no choice ……. I can literally go on with this list forever.  I have heard it all.  If you want to change your results – THEN CHANGE YOUR WORDS.   The words you tell yourself are the words you will live —  so every time you catch yourself being negative — STOP AND PAUSE and then reverse it.  Even if you don’t feel it reverse it anyway and keep your words and thoughts positive.  The more you do it the more it will become second nature.  No one wants to hear you crying — You don’t even want to hear you crying. Everyone has their own problems and is trying to get through their own tough days.  Im sure you are even sick of listening to all the negative excuses that comes out of your mouth — so think of how your family and friends feel.  Negative talk does nothing but create negative actions which result in negative results.   KEEP IT POSITIVE- POSITIVE -POSITIVE!  The more positive you talk to yourself the better results you will think…..  The more positive you results you think the more positive you will speak……  the more positive results you speak the better results you will feel.  While I know you already know all of this — it never hurts to be reminded so you can reevaluate your words, thoughts and environment.  We can fool others.  But we can’t fool ourselves.  When you are honest with yourself it will bring freedom for you to work harder.  Only you truly know what your best is.  And when you give less than your best those are the results you have to live with.

 
 

IT’S YOUR HAPPY HEALTHY LIFE YOU ARE WORKING SO HARD FOR
MAKE SURE YOU ARE TRULY TRYING YOUR REAL BEST

~Love to Live Healthy with Josephine Fitzpatrick
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clean eatingdieteatcleanfamilyfeel goodhealthyHealthy TipsLifestyleweight loss
October 13, 2020By Josephine Fitzpatrick

FALL IN LOVE….

Halloween Pumpkins, Ghosts, Thanksgiving, Fall Shopping, Leaves Changing….

What is not to Love about Fall?!


FALL IN LOVE WITH TAKING CARE OF YOUR BODY:  Sometimes it’s not enough to just take care of your body.  When you FALL in love with taking care of your mind and body it can be life changing.  It doesn’t matter where you are right now — if you are just starting, have been on program or returning…  wherever you are the most important thing to start with is to remind yourself daily how important it is to feel good about yourself and how happy it makes you when you are doing the right things —  and you are the only person that can make that happen.


DON’T JUST DO THE PROGRAM — LIVE THE PROGRAM

In the beginning of the program (the first couple of weeks) you just need to get through the weeks to get to your cheat day.  The Cheat Day is life saving as it helps you stay on program the other six weight loss days.  but after a couple of weeks and after seeing some really nice changes — it should start to become more than getting through your six clean days to get to your cheat day.  In fact, it should start to reverse.   You should start to live for the six clean days.  The Cheat Day is fun and always look forward to it, but your body and mind should begin to understand and take notice that you feel your very best on your six clean days.  Mentally you start to look forward to them — at the end of your Cheat Day you can’t wait to eat clean the next day.  You can’t wait for a couple of clean days to pass — so you can feel better and get back to the lighter and cleaner feeling you love.  You can’t wait to get back on the track of eating clean knowing that you are back to fueling your body with healthy and clean eating and in return it’s working your numbers in the right direction.  By mid week you should begin to get excited wondering what you will lose this week.  The closer you are to your menu the more weight you will lose.  Will you see a new number and will it be the lowest one you have seen in a long time?  It is so exciting to take care of yourself to the point of loving it.  Loving how you feel and loving how it’s changing you mentally and physically.  When you love feeling good, healthy, lighter, fitter and thinner there is truly no better feeling and no better way to live.  It’s a positive addiction that you should want and love.


TRUE STORY:  Clients literally text me all the time and say “I have to start sending my food again”, or “I have to get back on program.”  A client just texted me yesterday and said “I have to get back on program.  I don’t know why I go off program every time I am off program I am miserable and when I’m on program doing the right things and taking care of my body I am so happy.  My husband told me last night it’s time to get back to Josephine.  He didn’t say it because of the weight he said it because he knows how happy and good I feel when I am on program and he sees how miserable I am when I’m off.”   MY RESPONSE: YAY!!!! — that of course makes me so happy!  I never want anyone unhappy but it absolutely thrills me when clients realize that being on program is when they are the happiest.  They are the happiest because they feel the best.  So why do we go off program when being on makes us so happy?  The answer is simple — no matter how great being on program makes us feel we will always have little slip ups and hiccups because life gets in the way.  And once it’s in the way and we lose that control —  our brain takes over and it can take days, weeks and sometimes months to get back on path.  But the most important thing is that you do get back on path because you know that is when you feel the absolute best!


FOCUS:  This week try focusing on your six clean days instead of focusing on your Cheat Day.  Think about each  day and how good you feel when you go to bed because you followed the program and stayed 100%, and think about how amazing you feel when you wake up.  Whenever we do the right things for our body it changes us as people.  We are happier, and proud of ourself and how we are treating our bodies.  We are proud of the way we look and feel.  I don’t think anyone can say that they don’t feel anything but amazing when they get dressed in the morning and feel great in their clothes.  If you want that to be you then you need to work for it.  If you want to feel good all week then you need to stay focused and positive about your clean days.  Don’t focus on the one Cheat Day — focus on how you feel the six clean days…  you feel lighter, healthier, thinner — and how you feel when you followed all week and at the end of that week you step on the scale — so proud, super happy, like you want to jump around and tell the world you did it — you followed you lost weight and you feel great!!


FALLING IN LOVE WITH WHAT YOU ARE DOING AND WHAT IT’S DOING FOR YOU:  When you do the right things for your body, and make the right choices, and fuel your body with the right foods, you feel better.  Some weeks will always be harder than others but if you stay true to what you want and what makes you feel the best and keep positive everyday knowing this is what makes you happy — then you will start falling in love with what you are doing and what it’s doing for you.  When this happens you will never want to go back to treating your body unhealthy — because you know feeling like that makes you unhappy.  Why would you want to do anything that makes you unhappy or not feel good?  Stay positive and remember what makes you feel your best and what makes the changes in your body the best it can be.  Stay focused and positive on your six clean days and how they are changing your body and then you will truly enjoy your cheat day.


LOVE THE RESULTS:  As much as you love and enjoy the Cheat Day you realize that every consecutive six clean days that you complete is what is changing your body.  It’s changing how you look, it’s changing the scale and most important, it’s changing how you feel.  When you fall in love with taking care of our body and fall in love with feeling the very best that you can — it no longer is about the one Cheat Day a week.  It’s about the six clean days that you are fueling you body with healthy clean portioned foods that make you feel your best.


There is no better feeling than taking care of yourself.  There is no better feeling than doing the right thing for your body and your mind.  There is no better feeling than being the best you can be.


“LOVE YOURSELF INSIDE AND OUT”

~Love to Live Healthy with Josephine Fitzpatrick

 

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