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Category: holidays

blogChoicesclean eatingdietEastereatcleanExercisefamilyfeel goodhappyhealthyHealthy TipsholidaysINNOVATIONKetovationLifestyleMotivationPassover



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

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

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

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


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

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




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

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

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

• ANY Kosher Meat no sauce no marinate no butter

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

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

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

• Popcorn

• 15-20 Any nuts

• Think Thin Bar

• Matzoh ball soup without the Matzoh ball

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

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

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




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


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

— Our Entire Ketovation line contains no wheat or flour 

Cauliflower Pizza

Turkey Taco

Chicken Salad

Tuna Salad

Sweet potato fries

Tomato Soup

Broccoli cheddar soup

Bisque Soup


Rice Sticks and Hockey Puck Rounds

Chocolate mousse cake, & Cheese Cake & Gummy Bites

All Innovation nuts regular, chocolate and mixed




The Staff of Innovation wishes everyone a healthy happy Holiday 

~Love to Live Healthy with Josephine Fitzpatrick

Choicesclean eatingdieteatcleanExercisefamilygoalshappyhealthyHealthy TipsholidaysLifestyleMotivationSUMMERweight loss


BIG NEWS AND CHANGES COMING TO INNOVATION!  Can you believe we are already in August! It’s been such a busy summer. I have been working on some really exciting things for September that I can’t wait to share. In the next couple of weeks I will start to share all of these new wonderful programs and products that we will be incorporating into the store. It’s Super Exciting! You are going to love them all.


LET’S TALK AUGUST: While I am working on all of these new things, I want you all to answer these questions:


WHAT ARE YOUR GOALS FOR AUGUST…. It’s so important to go into the month knowing what you want out of it.  August is a time when we may not want to think and be on schedule or always do the right thing – because we know in a very short time it’s the ending of the summer months that we waited so long to arrive. But it’s a time where we have to think about it or we can do some major damage. So whether it’s to lose one pound a week or to maintain where you. Plan, Prepare and Follow Through with it. Start by asking yourself where do you want to be by August 31? Then follow it up by what are you willing and capable of doing to get there. If it’s weight loss then you need to be willing to walk away from the temptations. If it’s maintaining then you need to choose your battles on what is worth indulging. We always have choices – just always remember it’s your actions that determine the results.


ARE YOU MAKING THE GOOD DAYS COUNT… If you know you are having long weekends at the beach then you need to be 100% Monday through Thursday. If you want to lose weight or maintain this summer but don’t want to be super strict — then be amazing on the days you can be. And on the days that are more challenging- try to be mindful even if you are cheating. You don’t want big Cheat Days to be consecutive and you don’t want to be Cheating a little everyday. The days that you can be amazing – then be amazing and eat the minimal that is on your plan. On the days you need extra snacks then have them but make sure they are on program snacks. If you want to enjoy a treat here and there then do it but try to be amazing and 100% on program the following day. My point is, the great days will help in your overall month.


ARE YOU BEING HONEST WITH YOURSELF… Don’t go into the month saying you want to lose but your actions are the complete opposite of someone who is trying to lose. If you know your schedule is a little crazy right now or you are just mentally weak then be okay with maintaining. It’s important to be honest with yourself not just about what you want but what but also what you know you are going to really follow through with. Being honest with yourself requires self-awareness and even courage. It can sometimes be challenging to make contact with your truth, and even harder to take action based on that truth. But when you are honest with yourself about what you are capable of at this time – you have an 85% chance of achieving it. So let the truth set you free and be honest with yourself about where you think you can be August 31.


DO YOU HAVE A POSITIVE MINDSET GOING INTO AUGUST….. While you are deciding what you are capable of it’s so important to be positive about it. Always remember to use the words I can, I will, Im excited! Being positive about what you want is so important but talking positive to yourself about what you want is even more important. You will believe what you tell yourself so if you use negative words like “I can’t” then you won’t. But if you stick with the positive “I can” then you will!. If you think about it it’s no different than what many of us teach our own children. Be positive about what you want and believe in yourself that you can do it. Because at the end of the day you are the one person who has total control over what you are doing, thinking and feeling.


ARE YOU CHOOSING YOUR HARD…. Most people gain between 8-10 pounds by September. That’s a lot of weight to gain on top of weight that you already needed to lose. Think smart and act smarter! If you want to look good, you want to feel good then you have to do good things and make the right choices for your mind and body. Yes, exercising is very important and the more you can incorporate it the better you will feel. But eating clean and staying on program is what is going to make you feel amazing and make the changes you really want to see. It’s what will make you feel that lighter, happier feeling that you love and change the number on the scale to where you want it to be. It’s what gives you the feeling that you are in control and doing the right things for your body and mind. While it’s much harder to follow in August…. It’s also hard to go into September at a higher number.


Final Thoughts…..Summer days in August is a time when it’s harder to stay on track and have 100% days. But just because it’s harder doesn’t mean it’s not doable and doesn’t mean it’s not necessary. I don’t have to tell you how quickly you will gain the weight back. This program works if you follow it but like anything else if you eat what you want when you want you will gain the weight back. You see the clients around you. Many who have lost the weight and kept the weight off and are maintaining. They do it because they are on program and live the program. They are always prepared and have their food and snacks. We have hundreds of clients maintaining this summer and we have hundreds of clients losing this summer. You have to decide what you want and follow through with it. There is always a choice and you need to make it everyday. If you want to lose weight this summer you need to follow your program and stay on program 6 straight days in order to enjoy the Cheat Day. Make sure you have all your meals and snacks prepared and ready for you. It’s important to plan your days and be ready for whatever is coming your way. If you have your meals and snacks then you have no excuse to go off program. Just because it’s summer doesn’t mean you have to give up losing weight. You can enjoy and lose weight if you are willing to put the work in. Remember, the harder you work the better the results. It’s never easy – especially in August, but it’s very doable and necessary – especially in August.


At the end of August and the end of the Summer months we have to accept what we have done. While it’s great to party, drink and indulge – if you continuously over do it — you will be left with the results that I can assure you will not be worth how you feel. So stay mindful and think before you act. Because just like every bad choice will make a negative difference — every good choice will make a positive one.



~Love to Live Healthy with Josephine Fitzpatrick

Choicesclean eatingeatcleanfeel goodhappyhealthyHealthy TipsholidaysLifestyleMotivationSUMMERweight loss



I have to say I am super impressed with how so many of you got right back on program after vacations. So many of you even texted me on vacation telling me you couldn’t wait to be back on program when you returned. For those of you who have experienced it you know that it is such a great feeling to have when you are away enjoying knowing that when you come back it’s only a couple of days until you feel back in control and back to yourself. Thinking about it more in depth it is even more amazing how quickly we feel the difference when we go from on program to off and then off program to on program.

IS IT A STRUGGLE TO BE ON PROGRAM OR OFF PROGRAM?  We always feel like it’s a struggle to be on program and do the right thing – but the funny thing is as soon as we have the freedom to go off program we can’t wait to get back on program again. Which brings me to the question is it more of a struggle to be off program or on program. I would have to say from the text messages it’s actually more of a struggle to be off program.

Here is why: Mentally while we are on program it feels so difficult and we just can’t wait to have a cheat day but you see the cheat day is part of the program so when you are on 6 days and cheating 1 day that is still very much on program. But when you have a long holiday weekend or a vacation and now you are off program every day – even if it’s just a cheat meal or extra drinks – you are off program and you immediately feel it in your body and clothes.  When you don’t have any 100% on program days and you feel it in your body it changes you mentally. You know it’s a struggle to feel that way and you don’t want to stay that way – and that is why you can’t wait to be on program again.  For those of you who have lived the program for a long time know exactly what I am talking about.

WEIGHT LOSS IS 90% MENTAL: When we break it down – what we learn on program is very simple: We can go enjoy our holiday and vacations knowing that when we return and get right back on program in only a couple of days we will feel so much better. It’s truly the beauty of the program. What many of you may not have realized is that the cheat day has set you up for this. Having your cheat day once week and learning how to get right back on program the day after cheating has taught you so much. You have learned how to go on vacation and get right back on program after the vacation is over. When you master this you have learned the balance of weight loss. Living healthy, losing weight and enjoying and indulging.

THE BEST LIFE IS ALL ABOUT BALANCE:  We work hard we play hard. In every part of life we need balance so that we don’t just do one thing too much because that will only set you up for failure. There is nothing more important than having a healthy balance in your life – you work hard to be healthy and feel good, but you also enjoy and indulge. It’s so important to incorporate the cheat day because no one can or should want to be 100% – 24/7.  When you learn how to incorporate the cheat day it teaches you the balance you need to lose weight. Just remember the cheat day only works when the other 6 days are 100%. If you are not having 100% days then you should not be having a cheat day.

LIVE THE PROGRAM: When you learn not to just do the program and you learn to live the program you will see it gets easier and easier to get back on program right after a cheat day, holiday and/or vacation. A big part of the program is not so much the vacation or holiday cheating – but what you do after it. It’s super easy to cheat but it’s twice as hard to get back on program after a long holiday weekend or vacation. But the more you live your 6 days on and 1 day off makes getting back on program so much easier because your body learns quickly how much better it feels when you are doing the right thing and feeling your best. Consistency is key here. The longer you teach your body to live the 6 days on and the 1 day off program – the easier it becomes and the faster you learn to live in this healthy balance.

YES, THE STRUGGLE IS REAL: While we want to enjoy summer we don’t want to throw away everything you worked so hard for. Remember when you are returning from vacation the first few days will always be the hardest because you are going from eating too much to eating less than your body needs – so you will experience real hunger pains. Just remember they are temporary. By thursday you will start to feel so much better and you will know only another couple of days until cheat day again. So if you are returning from vacation and feeling a little struggle with the hunger – remember how important it is that you get right back on program. Push yourself through the first couple of days and I promise you by the end of the week you will feel amazing. You will be thrilled that it’s behind you and that you are back on, feeling good and eating on program.

FINAL THOUGHTS: it’s hard but its also very doable. You make choices and you deal with the outcome. If you want the summer to continue to be fun and you want to feel good every week so you can enjoy it – then you need to learn to get right back on program after a holiday or long weekend. Continue to do your best everyday and be proud of it. Don’t wait until you find a perfect week where nothing is going on to go back on program – finding a perfect week in the summer where nothing is going on is impossible. Instead jump right in and think of your weight loss as weight loss days not weight loss weeks. Every day that you can make a weight loss day – do it. The more weight loss days you get in one week – the better the result at the end of the week.  When you treat your body good your body repays you will results.


~Love to Live Healthy with Josephine Fitzpatrick

Choicesclean eatingdieteatcleanExercisefamilygoalshappyhealthyholidaysLifestyleMotivationSUMMERweight loss

Back On Your Path

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


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


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


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

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

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


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


~Love to Live Healthy with Josephine Fitzpatrick

ChoiceseatcleanExercisefamilyfeel goodgoalshappyhealthyHealthy TipsholidaysLifestyleSUMMERweight loss


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

Choose Your Battles

[dt_sc_hr_invisible_small]THIS WEEK YOU HAVE TO CHOOSE YOUR BATTLES[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I have to first say I am so so proud of so many of you! I really see how hard you are working and so many of you did all the right things getting right back on after New Year’s and have not looked back. New, old and returning have made a commitment and have stayed with it. Some are sharks and others snails but both doing amazing at their own pace! Three months in to 2021 we are at the end of March, and we are in a place where so many are on some kind of vacation whether it’s home or away. I know it sounds crazy hard to be able to maintain while you are on vacation but if you are mindful and really think about what you are doing it’s not as hard as you may think. Here are some things to remember and follow:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE YOUR BATTLES: I know I have said it over and over but I like for you to think it in your sleep – In order to maintain you can actually add food or drink into your program and still lose. The reason for this is because when you are trying to lose you need to be in a state of restricted. You need to have LESS than your body needs. When you are maintaining you get to have more food than when you are trying to lose. You get to have enough food – the amount that your body needs to maintain and not lose and not gain.  [dt_sc_hr_invisible_small]
  • [dt_sc_hr_invisible_small]One meal and dessert off OR alcohol but not both. So if you are a foodie then you will eat clean all day and choose one meal a day and one snack/dessert and have that as an off program choice. OR if you are over the age of 21 and like your alcoholic beverages on vacation then you can do clean meals and snacks and have your drinks when you want them.[dt_sc_hr_invisible]
  • Stay away from the nachos! When you are at the pool or the beach or after the slopes – you will order fresh raw veggies with hummus or light ranch. These veggies will help keep you munching and maintaining while you are laying around enjoying the sunshine or relaxing at the lodge after you ski.
  • If you choose to have one meal a day off program then you do not get a Cheat Day at the end of the week. Remember, the Cheat Day only works when the other 6 days are 110% on program. So if you know you are “off” each day then you are using that and not your Cheat Day. You can’t do both because if you do you won’t maintain you will gain.
  • You can’t run, exercise or ski off a bad food day so any exercise you do, make it in addition to your controlled food day. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The most important thing to remember is how hard you have worked to get to where you are today. You have sacrificed and have gotten yourself to a place where many of you no longer have cravings through the week. When you work so hard to get here you want to be able to enjoy it. Just because you are on vacation or a “stay-cation” doesn’t mean you just go back to your old habits – and trust me they will want to come back. It’s up to you to remember how AMAZING you feel when you are doing the right things. It’s up to you to think about how hard you worked to get to this amazing place. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DON’T LET THIS HAPPEN: Most people start vacation feeling amazing. You work hard and you do all the right things to get there and then all of a sudden by mid vacation you start to think “I can have that – I’m on vacation”and  “I can have that – everyone keeps telling me how great I look”and “I feel soooo good – I’m just gonna have it this one time.” And then slowly you start incorporating more and more and throughout the day you are picking and tasting and sharing…before you know it you are bloated and your clothes are starting to tighten. And if that’s the worst of it that would be enough but it’s not. Because then all of a sudden your mood starts to change. You went from starting the vacation so happy to now you are slowly becoming miserable. You can’t believe you let it get you again. You are starting to feel that heaviness. And you were so happy when you were lighter why did you let it happen…now your whole mood has shifted. You think the kids are driving you crazy but the truth is you are driving them crazy! You are feeling bloated and you are upset and short tempered. All because you feel bigger and bloated because you are no longer in control. When you are not feeling your best everything starts to bother you. And you keep thinking I was just so happy. I shouldn’t be doing this we are on vacation – but you can’t help yourself because your sugar levels are dipping and rising with every unhealthy meal you have. Then you have a drink or a bad meal to numb out the fact that you did it again and the drinks / unhealthy meals just make you eat more and before you know it you are waking up even worse then the day before! Then you start thinking you just can’t wait to get home! But wait it was only a couple of days ago you couldn’t wait to get here!  – DON’T DO THIS TO YOURSELF! There is no food or alcohol that is worth this. Stay in control and think about what you are eating and putting in your mouth before you do it. Have a plan everyday so you can enjoy your vacation. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Vacation or Staycation:  You are not there to eat out of control. It’s okay that staying in control and on plan makes you happy. Don’t get in the mindset that you need to eat everything because you are on vacation. Because that will make you unhappy not happy! You are not there to be unhappy. You are on this beautiful trip with your family and/or friends and you are there to have an amazing time that should not revolve around food. It should include food but not revolve around it. There is always a healthy choice – MAKE IT! You can’t have the whole cake but you can have a slice everyday and that should be enough. Your “slice” might be dessert, meal, alcohol etc. but choose it and have it everyday – but the rest of the day must be on program. Because you will feel so much better THE WHOLE VACATION if you do. You can have your cake and eat it too you just can’t have it morning noon and night everyday. Choose your battles and know what is important to you. If it’s your alcohol then make a place for it in your snacks. If it’s desserts then that is what you have each night with the rest of the day on program. If it’s your food then you choose which cheat meal each day you are going to have. You should have an amazing time and you should enjoy everything you want – but that doesn’t mean you go there and you treat everyday like a Cheat Day and it doesn’t mean you go there and lose even a little control because you know where that will lead. Staying in control makes you happy and makes you feel good. That’s what your vacation should be about – feeling good! When you go on vacation you are supposed to come home feeling better than when you left – make sure you are doing what it takes to feel that. I always tell you that when you come home I will get you back to feeling amazing. But the truth is, you want to be away and feeling amazing. So think about your choices and make sure they are worth it. Because at the end of the day – In the reality of it all, it’s not very hard – IT’S TEMPTING. BUT YOU ARE STRONGER THAN ANY TEMPTATION.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE YOUR BATTLES AND YOU CHOOSE YOUR HAPPINESS.[dt_sc_hr_invisible_small]
familyfeel goodhappyHealthy TipsholidaysLifestyleMotivationweight loss


[dt_sc_hr_invisible_small]How can one week be so easy to stay on program and then next week be so hard?! Everyone is struggling this week between Christmas and New Years and that is okay. We are in a time of transition. One year is ending and another beginning. Holidays, kids home, mini vacations…. All fun things but hard to stay on program when you are not on your normal schedule. When you find yourself in this pattern you need to just continue moving forward. Stay mindful and continue to make the very best choices that are available. Even if they are not as good as you would like, they will be better than if you are not mindful at all. Stay positive and remember a 50/50 day is better than 100% off program day. Remind yourself this is the week where we have happy times and hopeful times. It’s about family, love, laughter, health and a little down time to rest the brain. But it’s also not about treating everyday like a Cheat Day. This is the balance that we will always strive to master. Sometimes it’s easy sometimes it’s the most difficult thing to do. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you find that you have let yourself make bad or hasty decisions in the last couple of days or weeks – you need to let it go and just move on. Don’t waste energy or time on things you did wrong or how good you did and then ruined it. Focus on the here and now. It doesn’t matter if it was two minutes ago or two days ago. Don’t waste your energy on things you can’t change — you need to put that energy on the here and now and on the things you want for today and tomorrow and next year. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Let it go… and move on to better choices and stay on your path. Maintaining is better than gaining. If you are not in a position to be perfect, then be mindful. Your healthy program will keep you on path and when you fall off you get right back on and it will always take you back to the place that you want to be. It will take you to where you are in control, happy and feel good…. but in order to do that you need to let the past be the past and the future be the future. You can’t change yesterday but you can change this moment right now. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Don’t waste time… One thing I notice that we all take for granted is the time that we have and what we do with it. We focus so much on where we are going and what we are eating that we forget to focus on what we are celebrating and why we are there. We spend time on what we did wrong instead of what we can change to make it right… It’s what I call wasteful energy. You must keep your energy positive and keep moving on to a better place. Every minute that you worry or waste on what you should have or could have can be put into the energy of what you are doing right now. Let all the wasteful negative energy go and focus on the positive and happy energy of today and tomorrow. Make sure that you are making the memories of today better so when you look back tomorrow you have less regrets than today. It’s all about being mindful on what you are doing right now. And in order to do that you have to let go of whatever you did wrong yesterday. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We all know how short life is… We all know that there are so many out there that have “real” problems that many of us could never ever imagine or want to imagine. We sometimes forget how lucky we are to be able to plan for the future. . It’s easy to forget and take for granted the simple things like how lucky we are to be healthy to enjoy these moments. When I tell you to stay mindful it’s not always about food. It’s about life. The idea is to stop focusing on food as your main attraction and start focusing on life as your main attraction. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You need to focus on the happiness. There will always be weeks like this and you don’t want to confuse the happiness that is going on around you with you being miserable because you didn’t choose the right foods or because you had an extra snack or you woke up a little bloated. Change the day immediately and move on to whatever better choices you can make today. We know we have easy weeks and hard weeks, and an easier on program weight loss week will be around the corner – but for now some weeks will just be like this and you have to look at them for what they are – busy happy weeks that you are doing the best to stay mindful and make the best choices you can so you can enjoy and maintain. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DON’T WAIT FOR THE PERFECT MOMENT
MAKE THE MOMENT PERFECT[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick


clean eatingfamilyfeel goodhappyHealthy TipsholidaysLifestyleMotivationweight loss


[dt_sc_hr_invisible_small]THIS HOLIDAY
STAY MINDFUL AND YOU WILL STAY HAPPY.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]With just a hop skip and a jump the New Year will be here. Let’s be ready with some helpful holiday tips:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HOLIDAY TIPS :[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Believe it or not everyone did not stay home this Holiday Break. So 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 every drink. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]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.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]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 Christmas and New Years:[dt_sc_hr_invisible_small]
  1. [dt_sc_hr_invisible_small]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.
  2. Split the Holidays. We have Christmas Eve and Christmas Day 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 both 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 SHARK DAYS in between.
  3. 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/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/drinks. Then the next day you might want to do a Cheat Breakfast – and then on program remainder of the day with a cheat dessert .  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 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.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]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. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]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 day on program day you will feel the 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… [dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
clean eatingfeel goodhappyhealthyholidaysLifestyleMotivationweight loss

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
familyfeel goodholidaysLifestyleMotivationweight loss


[dt_sc_hr_invisible_small]As we travel through December – we know December is a month of baking cookies, chocolate coins, candy canes and marshmallow Santa’s. For someone out of control, it can be a month of pure over indulging resulting in plenty of extra bulges YIKES! And while so many of you are in total control — others are still struggling. If you are struggling — please do not be embarrassed about struggling, gaining weight or losing control. I promise you that you are not the only one. You just have to keep moving forward and keep getting back on your path.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Wherever you are today and moving into this week I want you to be positive and confident about what you can achieve and why you want to do it. Think about feeling good, happy and alive in your mind and body. Don’t focus on just today think about tomorrow, think about next week and think about January. Think about how you WANT to feel going into the New Year AND think about how you DON’T want to feel going into the New Year. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]This is your path… your life and your journey to get to where you want to be. Only you can make it happen. Everyone has different reasons for losing weight and feeling great. Whatever your reason is, you need to keep it close to your heart. You have to realize that life is short and you want to enjoy it fully every single day. Don’t be upset about things you have the power to change. Use those emotions in the most positive way and change the things that do not make you happy[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Slips and Falls… Regardless of where you are or how many times you slip up – the most important thing you can do is get right back on program and keep going in the right direction. Whether it’s a little slip up or a big one – it’s not about the slip – it’s about getting up. We all slip and we all fall but the sooner you get back on your feet and on your path is the sooner you will feel so much better and be back on track. The longer you lay down the longer you will feel terrible and the longer it will take to get back to a better place. Life is not perfect and it will never be perfect. We will always have times that will be more difficult than others and they are usually times that feel different from everyone else. It doesn’t matter – what matters is right now. Wherever you are you have to focus on where you want to be and keep moving in that direction. If you keep getting up every time you fall, you will get there. Yes, it might be slower than someone who doesn’t fall as much but who cares – the most important thing is you are in the right direction and you will get to your destination.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Stop Thinking So Much…. We focus on “why do we keep doing this” or “how can I be better” or “isn’t there a magic pill” – just stop thinking. Instead of spending so much time and energy thinking about an easier way out – or thinking about why you keep slipping –put that energy into the change. Just keep getting up and keep trying to make the right choices. Don’t worry about where your weight is today – don’t even think about it. Just follow your program and you will feel better tomorrow. The program is the program – you know it works — when you follow your menu you lose weight. Don’t make it more complicated than it needs to be. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Everyone is different….. Sometimes the scale will take longer than a week to see a change. Some see a pound a week others see the loss every two weeks. Some can cheat a little and lose a lot and others will be 110% strict and lose very little. You have to stay focused. If you are eating right and staying on plan you need to stay focused and on your path. Your body is shrinking everyday and the scale will catch up to where you want to be. You have to have patience and remember that being in control of who you are and what you are doing is just as amazing as seeing the scale go down. Your body will decide when and how much – you will decide how close to 110% you will be every day.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The Journey…. Something I think is important to share is how important your journey is. I know I say it all the time but it’s very easy to get caught up in feeling sorry for yourself and bad about the mistakes and choices you make. But what I want you to focus on is how happy you are on the journey to feeling your best. Every step you take in the direction of eating clean and losing weight is one more step to feeling great both mentally and physically.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Final thoughts…. December will give us Challenging days but the bottom line is the days and weeks go by fast. Before you know it will be JANUARY and it runs right into a very short FEBRUARY and then just like that it’s MARCH and we will be shopping for shorts and summer clothing. A really good habit to get into is when you see you are having a bad day – make a promise to yourself that when you have a hard day your food will 100%. Because it’s the hard days we need the most strength to stay on program. Some times we can’t control whether our days are hard but we can definitely control if we make that day harder than it has to be. And going off program is going to make any bad day – worse.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]”You Don’t Have to Go Fast
You Just have to keep going…..”[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]