SPEAKER: Josephine Fitzpatrick 

Hi everyone. Welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today’s topic is priorities. Yes, we all have them. And for many, they are the same – And for some, they’re very different. Now, of course, if we look at the true definition of priorities, it means something that is more important than other things that need to be done or dealt with first, or something that is regarded as more important than something else. 

But priorities and daily priorities are two different things, right? Even though some may overlap. So like when we talk about priorities as a whole, like example, my priorities in life are my family, my health, my clients, my career. Those are like my top priorities. But then when I talk about my daily priorities, of course, again, it’s my family and it’s my food for the day, my exercise, my chores, and my work. So even though some overlap, you still have your overall priorities and daily priorities.

And it’s so important that you know your priorities and what is most important to you. In a perfect world, of course, we would want to do everything and give our full attention to everything every day, but it’s impossible. That’s how we get overwhelmed. I’m constantly reminding my kids, when life gets overwhelming, list your priorities and follow through with them. Not every task is equally important, even though you may feel like it is.

Put the most important tasks that have to be done closer to the top of your list. And when you prioritize, you’re allowing yourself to identify the important tasks at that moment. And you give those tasks more attention, more energy and time. It allows you to spend more time on the right things. You know, we face multiple demands on our time and energy every day. And it’s often these demands that we didn’t schedule that override the original schedule and that results us with the feelings of losing control. 

Now it’s usually when this happens that you grab something you shouldn’t be eating, right? Something comes into your schedule that you weren’t planning on, that you had to do or you have to do. And now it has disrupted your list of priorities. So what do you do? You grab something, you eat it, and now you feel out of control because now you’re like, okay, I just went off my program. I’m off my program, so I might as well eat something else. And now you realize, you’re prioritizing how much more you’re going to eat today instead of focusing back on your original list of priorities. 

Now, what I want you to understand through this is don’t grab and eat when things go a little bit crazy in your life. Okay. Because what you have to remember is when you stay focused, this is when you really need to stay in control. That’s what’s going to help you get through that dilemma. That’s what’s going to help you get through that extra priority or that extra challenge that has reached into your list and decided, I need to be on this now. 

Remember, the most important priority to keep you at your best to get you through everything else you have to do and get you through the unforeseen demands, the answer is always going to be eating on program. Eat on program, follow your meals and snacks, get your exercise in. I promise you, when you do that, it is going to help you with those list of demands you have, and with those list of priorities and any extra challenges that come on your path. 

Eating clean, staying on programs, sticking with your exercise, sticking with your meals and snacks always has to be one of your top priorities because when you can feel in control with that, everything else is easy. While family, work, school, exercise, friends, party, celebrations, the beach, whatever it is, it’s right at the top of the list for that day, eating on program is what helps you be 100 % with all your top priorities. 

Why? Because when you’re on program, you feel great. And when you feel great, you are a better mom, dad, wife, husband, son, daughter, worker, friend, whatever it is, you are better at it, or all of them. When you’re eating on program, you feel healthy, fit, strong. You can think better you react calmer and you give better advice to those who need it. You enjoy so much more in life when you feel good. When your jeans are fitting you or when your jeans are loose or your clothes just fit now, your whole world could be falling apart and you feel like, it’s good, I got this, I put my jeans on, I feel great today. But when your jeans are tight, you can’t fit in your shorts, your world is falling apart, you are falling apart with it. 

Now, of course, I’m just using the clothes as an example, but we know how much it means to us to feel good in our body. If you want to really be there and be strong and take care of everything in your life 100%, you have to take care of yourself first and make sure you are in a good place. Because only then will you be able to take care of everything else properly 100%. When you are on program, you’re feeling amazing. You’re the best you can be for yourself, your family, your friends and for your job. You will even exercise better and more often when you are eating on program. So at the end of the day, eating on program helps you stay focused so you can perfect all the other priorities in your life. 

So how do we really do this? Well, one tip is put yourself in a driver’s seat when it comes to your time. If you don’t plan out how you want your day to go, it’s very easy to end up in the reactive mode. This is why I’m always talking to you about the importance of planning and preparing. If you don’t plan and prepare, when you get hungry, you will react. When something goes wrong in your day, you will react. You’ll grab anything in sight. 

But when you plan, and when you know what you’re doing, you don’t have to think about it. Whether you’re doing the five hour, the detox, the regular innovation, you have your food set. You know where you’re going. You know what you’re doing. You know what you’re eating. You know you will stay on your game and be able to put a hundred percent into all the other priorities and feel amazing at the same time. You have to remember you are responsible for you, no one else.

Remind yourself frequently that you are ultimately the one who is responsible for how you use your time, your effort, your energy, how it’s all spent is up to you. Like many others, you will still get off track at times and have to deal with surprises that pop up. We all do. This happens to us all, whether it’s in family, career, personal life, whatever it is, regardless of what pops up in your life, you will be able to handle it. 

Harsh times will occur throughout our lives. We can’t control that, but it’s up to us how we react to them. I want you to always remember this, it’s not what happens in life that is as important as how we react to it. And if you are on program, you’re in control, you’re feeling good, you’re feeling strong, you’re feeling healthy, you will truly be able to handle things so much better than if something harsh comes up and you are already in a negative place, both mentally and physically. 

For those of you who have been on program and are currently on program, you know exactly what I’m talking about. We have had hundreds of clients return this past month. It happens all the time. Summer’s coming, people fell off, or they just need a little check -in, or they just want to get in a little better place for the summer. 

For me, I’m truly grateful when clients return because it makes me happy they know I fully understand how life can get in the way. And it doesn’t take much to get you off your path or just to have a little extra. I never judge. To me, it’s all about moving forward. Don’t dwell on the negative, don’t dwell on the past, but instead move forward in the positive. Because moving forward positive is the only thing that is going to get you to where you want to be. That’s all that matters. 

There is nothing I want more for my clients then to be the best they can be every day and feel the best they can every day. I know how feeling good can literally affect everything else in your life. I love when I get the messages, they are so happy to be back on program and how when they are on program, they just feel so much better, happier. They love when everything starts fitting again and they absolutely love that feeling of being in control. Being in control of their food, the day, of their life, and their priorities. Nothing truly compares to that feeling.

You know, I’ve talked to so many clients lately about priorities, and the scale is always one of the priorities. It shouldn’t be though, it should be the way you feel, but we know how important that low number is too see. We know when we step on the scale, at the moment it feels like everything, but the truth is when you are on program, you’re eating clean, in control, in control of your day, your life, that’s what really makes you feel amazing. So whether you are at your lowest number now or not, it doesn’t matter. What matters is, when you are back on program, you feel so good. You’re in such a mentally and physically great place and in control. And that is really what’s life changing. I tell you all the time, the scale will follow. My final thought to you is we have to remember, we are not given a good life or a bad life. We are given a life and it’s up to us to make it good or bad, happy or sad. 

When you’re in control, I promise you are going to feel like you have a really good life no matter what’s going on. 

Okay. I hope this helps. I hope everyone has the most amazing happy healthy week. Hugs and love for me to all of you.

~Love to Live Healthy with Josephine Fitzpatrick 

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516802-5055

00:00 – Speaker – Josephine 

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

00:42

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

01:16

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

02:14

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

02:37

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

03:01

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

03:26

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

04:07

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

04:47

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

05:50

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

06:36

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

07:46

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

08:45

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

09:25

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

09:56

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

10:46

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

11:50

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

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

~Love to Live Healthy with Josephine Fitzpatrick

Josephine (Host)

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today we have a very special guest, one of our success stories, Shari Rauch. Let’s see, I’m going to bring her in. Hi Shari, can you hear me?

Shari (Guest)

Yes, I can hear you. Hi.

Josephine (Host)

Hi. Welcome. One of the absolute things I love is that about your story is it’s the second time you did this. You had success the first time, lost all your weight and it was years ago how long ago was that? 

Shari (Guest)

2015. 

Josephine (Host)

And then, of course, with everything, life, age, pandemics, name it, you gained weight and you came back. I guess it was like in the summer, right this past June,

Shari-(Guest)

June, yes

Josephine-(Host)

Okay yes, and what I love and I think is so inspiring and this is what I told you, I wanted to share so much with our audience is you were a one pound a week weight loss and sometimes you weren’t even a pound. 

Let’s talk about first, how much did you lose so far? 

Shari-(Guest)

25 pounds

Josephine-(Host)

Wow. That’s amazing. It’s a lot of weight. It’s insane, especially doing it like that. But if you think about it, did we ever have a two pound week? I think once or twice, right?

Shari (Guest)

Yes In the beginning there were a couple of times I would lose two and a half maybe, but that was the most I ever got in one week. 

Josephine (Host)

That’s what I thought. And, honestly though, look at like you now. Like, if you look back and if you would have given up because it wasn’t a lot of loss each week, you would have just regained the weight and ended up starting all over again.  

This is what I tell people all the time if you stop and then you just regain what you lost, it’s the hampster wheel you never get anywhere and just keep starting over. 

What I loved about you, you had that mindset. No matter what and I tell you this all the time when, there were weeks you came and worked hard and lost nothing and you were disappointed. Of course you’re trying so hard, but I never looked at you and said she’s going to give up, You were just so mentally in this. 

Shari (Guest)

And it took me quite a while to get myself mentally to that point. I mean, obviously, the weight starting with pandemic years was creeping on, creeping on, then pre-menopausal and hormones and so many things, just all compounding one after the other, making it, you know, all this weight gain coming on and I hit rock bottom and I said finally, like all right, like this is it, I can’t take it anymore and I’m going to do this. But before that I wasn’t mentally ready and I knew like I probably would have given up. The only time I ever weighed that much is when I had two babies in my belly. I was pregnant with the twins. 

Josephine (Host)

Wow, that’s so funny, but that’s so inspiring. If you look back, do you feel like it took as long as it did? I mean June? What are we in January, so Basically, it’s not even what. Seven months. 

Shari (Guest)

I feel like it’s been like slow and steady, but I feel so much better now getting to this point it was worth it, you know, every bit, of every little bit each week it was so worth it. 

Josephine (Host)

I just did a podcast with someone else and I was talking about you in the beginning. You didn’t really have that much exercise either. You started that more towards, like the middle to the end, right? 

Shari (Guest)

Yeah, and I’m trying. And you know, to be honest, I am not a big exercise person, I don’t love it, I kind of hate it. But I force myself and I mean I’m better in the warmer weather, in the summer I love to walk and that’s my big thing, but not in the winter, now I’m getting on the peloton and I’m like forcing myself to get up, you know, early in the morning and do it, even though I don’t like it, but I do feel better after I do it. So I’m really trying to push myself for more exercise. 

I wish I had that exercise bug. I just don’t. And the first time I did the plan, you know, it was really with almost no exercise and the weight came off a lot easier. And now I feel like I really need to try to incorporate more exercise along with the eating to make it work at this stage of my life, you know, hormonally and everything else, where I am, and I’m not working in the city anymore, so I’m a lot more sedentary where I used to commute every day. So I’m just in generally not moving as much as I used to.

Josephine (Host)

Right and that is important. I see you buying all new clothes, when I bump into you at RAGS and you look so happy and amazing. 

I do want to talk about the five hour and detox, because I think what’s really great to tell people is how much you basically bounced back a lot between the detox and the five hour. 

Shari (Guest)

Yeah, I’ve been doing both. I think I like the five hour better. I did a mix of the detox and five hour this week, a couple of days and I kind of felt like I was a little bit hungrier than usual, where I think I’m not feeling as hungry when I do the five hour. I have that little like hunger pang like in the morning and I get past it and then once I eat my muffin for lunch like I’m full and I’m good till dinner, but having the detox drink and then the muffin for lunch. I don’t know, I think I was feeling a little hungrier this week or maybe it was in my head. 

Josephine (Host)

You were supposed to feel a little hungry. I was trying to confuse your body a little bit just because we are down to those last 5 pounds, you know. So that’s when I like what I called it the doubling down, Like sometimes just confusing your body a little bit. So if a little bit hungrier, that’s probably a good thing. Another thing to mention is you started with just the regular innovation and sometimes we still throw it in, especially on the weekend,

Shari (Guest)

 I know, in the beginning we did more of the regular innovation and then we switched over to the five hour, which I really like doing the five hour. I feel like it just works very well for me. I’m not finding it that hard to stick to. 

Josephine (Host)

Yeah, and I felt like, even when you didn’t lose you always said you felt lighter. 

Shari (Guest)

Yeah, sometimes the scale just didn’t move, but I felt lighter for sure. 

Josephine (Host)

What’s great about that is too, is sometimes it just takes that scale a little extra time, another day. We just don’t see it, but you felt it and a lot of time mentally you need that, you know. 

Shari (Guest)

I mean, it definitely stinks when the scale doesn’t move, but it helps when you feel lighter.

(Both laughing)

Josephine (Host)

I know it stinks for both of us, trust me. Well, it’s great. You’re doing amazing, you look amazing. I can’t even believe It’s 25 pounds. 

So this is a great question. Okay, last question. It’s 25 pounds, and because I saw you go through this, and it was a lot meaning a pound a week, and you just kept at it, and some weeks, no pounds, and you still kept at it. You were so mentally strong. I was so proud of you through the whole thing. If you look back now, though, if somebody said to you when you first started, it’s gonna take seven months, but you’re gonna lose 25 pounds, what would you have thought? 

Shari (Guest)

I, it’s a good question. I mean, I think, just mentally, I was at the point where, like, I have to get this weight off and no matter what it takes. So if it’s seven months, then it’s seven months and that’s what it’s gonna be. But as long as I was seeing progress most weeks which most weeks I did it was worth it. 

Josephine (Host)

I really feel that to look back on like seven months, it sounds long, but it really wasn’t long. The days and weeks go so fast. And look at you now. You’re like a different person and in the middle of it, at any time had you given up, which I knew you wouldn’t it’s not even a question, but for other people, when they feel like it’s slow and they give up they never get to where they want to be. I think it’s important to realize when you don’t give up and put the time in look at where you got too. You are amazing and you look amazing. 

Shari (Guest)

Yes, 100%. I feel like a new person. I was at the point I was miserable. I couldn’t look at myself in the mirror, I didn’t want to put clothes on. I was just happy being in sweatpants, because then I didn’t have to feel how tight all my pants were and buying bigger sizes. It was, it was awful. And I just finally like hit the bottom and I said, okay, like I have to do something. I had started coming back and buying the food, but like I knew what I needed to do. I needed to start sitting with you being accountable every week and like really taking it seriously. 

Josephine (Host)

The last question what if somebody’s looking right now and they’re apprehensive about doing it or they’re scared about doing this? What is your best advice to them? 

Shari (Guest)

My best advice would be just do it. You just have to tell yourself mentally I’m ready to do this, I’m gonna do it and whatever it takes, and you just stick to it. You got to stick to your plan, you got to hold yourself accountable and you’ll see the results. 

You can’t be picking at this or picking at that, and, believe me, I do that sometimes. It’s not easy when I have two teenage boys and they’re eating all this fattening stuff around me and I definitely pick at this, pick at that, and that’s why I like the summer better when they weren’t around, and there was not a bad thing in my house, so it was a lot easier to stay on track but definitely hard with temptations around. But I always try to plan the best I can.

You know, if I have to go to a restaurant, I’m looking at the menu. I’m asking what can I eat? Like this is going to be hard, but you do everything to just try to stick to the plan and see the light at the end of the tunnel. 

Josephine (Host)

Yes, see the results, and yes, see the cheat day at the end of the week. 

Shari (Guest)

By the time that meal comes, it’s like if I eat one thing on cheat day I’m so full. 

Josephine (Host)

Yes, exactly, which is the whole point. Like, mentally you want it but you can’t even physically do it, because your stomach shrunk and you get so full so fast, which is good. 

You are amazing. I am so appreciative of you being on. I know this is not really your thing, but you did it and you’re inspiring so many people. You look gorgeous Every time. I see you every Saturday, which I’ll see you tomorrow morning I am amazed by the progress and everything you’ve done and all the work you put in to get to where you are, so I’m really proud of you. 

 Shari (Guest)

Thank you so much. You’re the best, I couldn’t do it without you my therapy sessions every Saturday morning and getting me through when I just don’t feel good or got to get over something or stressed out so you’ve helped me get there. Without you I couldn’t do it.  

Josephine (Host)

Thank you so much I really appreciate that. I really do. I love you. You’re so great. Thank you, 

Shari Rauch 25lbs lighter, You’re an inspiration to so many people you don’t even know. One pound a week and you kept at it and seven months later you’re 25 pounds lighter. You look amazing. So proud of you. Thank you so much for being on our podcast and thank you all for listening today to our Love to Live Healthy podcast. I’m wishing everyone a happy, healthy week. Hugs and love from me to all of you. 

~Love to Live Healthy with Josephine Fitzpatrick

Josephine (Host)

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today we have two very special guests, Tracey and Jennifer from Westchester. So excited I’ve not even met them visually in person, only through online, and I’m really excited to meet them visually myself. So let’s see if we can see who’s waiting to come in first. I think Tracy’s waiting. Let’s see. 

Tracey (Guest)

Hi, hi, how are you? Oh, there I am.

Josephine (Host)

Good, how are you? This is so great.

Tracey (Guest)

Sorry, I was actually getting my hair colored and it just ran later than I expected. 

Josephine (Host)

Well it looks beautiful. 

Tracey (Guest)

Thanks. Thank you, well, it’s nice to meet you.

Josephine (Host)

Me too!. I love it so great. It’s so funny because for so long I deal with people I feel like I know them and then when I see them I’m like, oh this is amazing

Tracey (Guest)

Well, we definitely feel like we know you because I’ve listened to your podcast and I follow you on Instagram, and love to Live healthy. . But it’s more of a surprise for you because you don’t hear our voices. 

Josephine (Host)

Yes, exactly, exactly. It’s so funny, even when you were doing the program, like when you send your weight, I’m like I always know everyone’s feet. Lol But I never see their face. 

Tracey (Guest)

(Laughing) That’s funny, 

Josephine (Host)

Okay So we are waiting for Jen, so I’m gonna bring her in. 

Jennifer (Guest)

Hello, yes hi, how are? 

Josephine (Host)

Hi. How are you. I love this so much. So, you’re both from New Jersey, right? 

Tracey (Guest)

No, Westchester. 

Josephine (Host)

Westchester. Okay, why did I say New Jersey, I think Jeff told me that. 

Jennifer (Guest)

Then he’s sending all our food to the wrong place. 

Josephine (Host)

Hahaha. No that was totally my mistake. (all laughing) I blame Jeff for everything. 

Tracey (Guest)

(laughing), So funny. that’s a good thing to blame the man for everything (all laughing).

Josephine (Host)

Okay, tell me everything you want to say. It’s just free talk. 

Jennifer before you came in I was telling Tracy I feel like I know you guys forever, 

Jennifer (Guest)

Because we nag you (laughing) 

Josephine (Host)

No not at all. I love hearing from you both. It’s why I feel like I know you both so well. I always feel like I know clients forever then they will say to me, NO, it’s only been in like a 6 months or a year. And I can never believe that. I am like that can’t be I feel like we know each other forever. 

Tracey (Guest)

Josephine how long have you been doing this

Josephine (Host)

I have been doing this for over 15 years

Tracey (Guest)

What about the food and store

Josephine (Host)

Over 12 years. Yea, it’s been a long time. 

Tracey (Guest)

Yes it has been a long time. Wow.

Tracey (Guest)

Sorry, Jen, you were going to say something. 

Jennifer (Guest)

I was saying Tracy’s the reason why, how we got to you and because she’s more social media savvy than I am. And I said to her I can’t lose weight post covid. I did a post COVID diet and I got my weight down but only because I was exercising a ton but then it came right back. But you know, like north of 50, it doesn’t come off the same. So, tracy’s like literally like my sister from another mother, I was like I just can’t get a hold of my weight. I don’t generally have a weight issue but you know, with you know menopause and all that. 

Josephine (Host)

Right. I get it

Jennifer (Guest)

And I just felt like, should I just get accustomed to being a bigger person? And that didn’t feel right to me. So, you know, I kind of reached out to Tracy and Tracy said well, I’ve been following, Josephine Fitzpatrick and I think this is something we should try, And so that’s when we connected with you. Instagram really was really instrumental. 

Josephine (Host)

Love to hear that. Makes me so happy. That’s awesome. 

Tracey (Guest)

And I would say that you know, for me I was. I think I told you in the beginning that I used to teach a class called SLT, which was also on Long Island right, but I taught it in Westchester for eight years and then last year I had a really bad back issue and I couldn’t work out and I was really nervous. I mean, I had gained a little bit of weight over covid and like Jen I felt like oh, maybe you know this is my new norm now that I’m not teaching anymore, my activity level went down and so I just, you know I’m not going to be in the shape that I was in with my back. I couldn’t do anything with my back and I was scared because, to be honest, I always worked out. I know you can’t out train your diet but I always kind of was able to be okay.

Josephine (Host)

You maintained your diet because you at the time you weren’t overweight or anything and you didn’t have any issues. So you worked out and maintained your weight even if it wasn’t the weight you were 100% happy with. Then when you hurt your back I remember us talking about how you wanted to lose your coivd weight but also you were scared you couldn’t do it without working out because of your back. 

Tracey (Guest)

I was scared and really your diet, was the way for me. It’s very simple and easy to follow, first off and second it really retrained my feeling towards food really for the first time. And both Jen and I have tried things together we work out together. We’re the best of friends and have very similar mentalities. When we gain weight, we don’t let ourselves get past a point, but for us both, after covid we felt like we were heavier than we wanted to be. A little bit goes a long way, you know, and you and your diet just really connected with us. 

I think for both of us, but for me especially, that it’s really about your diet and learning you know to have to eat in the calorie deficit. Weight loss, for everyone I mean, it is a roller coaster. I think it continues to be a roller coaster for us, right? 

Josephine (Host)

Yes absolutely it’s a roller coater for everyone that is all part of real life.

Jennifer (Guest)

For me, I mean, I almost wouldn’t call your plan a diet per se. I think we’ve all been on like diets (air quotes).  I think it’s a way to have a better relationship with food, Because, you know I tried everything. I even did intermittent fasting before you and then, as soon as the fast was over, I ate everything in sight and I always couldn’t understand why I was not losing weight. (Laughing).  

And so, you know, with your fast, it helps me to structure my food intake and, you know, even with the regular innovation I felt like the food and choices never got out of control for me. 

In the past like I would just pick, pick, pick, pick, pick, and it was just like a blob of eating day and this structures with the innovation or the fast is like, okay, this is my snack, this is my morning meal, you know, this is my breakfast, or this is my lunch and this is my dinner, and I get another snack and It’s just a better relationship with food regarding portions and structure and I know what I am always doing. 

Josephine (Host)

I love that. That’s great. And I do agree because I do think the control that you get from innovation, the 5 hour fast or the detox is what helps you the most because its not so many choices you know what you are doing and that’s it. Because sometimes it’s not just the amount of food, but it’s also all the choices, because when you know like, okay, this is it, this is what I am having – it does give you that sense of control. 

And that is really why I think you said it perfect Jen, the relationship with your food is so much more because you’re actually enjoying what you’re eating instead of thinking like what am I gonna have next? Sometimes all we think about is what is next instead of enjoying what we have in front of us. So when you know this is it. Well this is it.  

Tracey (Guest)

I love that and OMG your muffins. 

Jennifer (Guest)

I mean your muffins. 

Tracey (Guest)

I mean, those muffins are so super filling. I just actually, even before this call, today I’m doing the cleanse (detox) and I had my juice earlier. And it’s interesting, Jen and I we talk all the time. Part of this journey is that we have each other, which has been very helpful, And so we talked about this. But she, you know, drinks her juice quickly. But I actually, you know, like I started my juice today at 11 30 and I didn’t finish it until 145. I drink it slowly and I drink water in between, but then right before getting on this call, I hadn’t eaten. You know, 3:45 pm. I was hungry, and I ran and I had my muffin and now I’m so full. There’s something about those muffins that are so filling they are so amazing.  I don’t know that I’ll ever live without them. 

Josephine (Host)

That makes me so happy that you enjoy. I know you listen when I say – if you’re eating less, you better love what you’re eating. You know really love it and look forward to it and it has to fill you. You know it has to fill you to a certain extent. And that makes me so happy when clients tell me how filling they are. 

Tracey (Guest)

You know I have a sweet tooth which I’ve never, ever, really get over, no matter how many times I’ve tried, I’m always gonna have a sweet tooth. It’s just ingrained in me. And you, I don’t know how you make your products, but you know you make them great and they really work.  

And I would say the other thing that I think is really impactful, at least for me, is that you know you’re kind of in my brain. I don’t always follow it, but you’re in my brain, in when you one of your podcasts a long time ago talked about, if you cheat and even when we were working together, you would text us and say those little cheat bites are going to make a difference and you’re not going to get to where you want to be. And it’s a hundred percent true, because when I follow your program, the program to a T, it is, it works 100% . And when I have a little bite of this and a little bite of that, I think it’s nothing. The scale doesn’t move. It’s amazing. 

Josephine (Host)

I love that is so great. You don’t understand, like right now, everyone that’s going to be listening to this it makes such a big difference when they hear it come from you more than me, because they always hear it come from me but when they actually hear that you say it and have experienced it. That makes all the difference. 

Tracey (Guest)

It’s amazing. We don’t realize how just the little bites makes a difference, but it really does impact you and if you just stick and be more mindful about eating these things, it works and it is filling and satisfying. j I have tried other diets and you know, once I try it I can’t go back to it. And this is the only program me and Jen can go back too. Like when we fall off we can’t come back but we are excited to come back to Innovation. 

Jennifer (Guest)

Yes. It was nice to go into the holidays, you know, feeling like you always say I can enjoy, and then, knowing that, okay, I’m going to enjoy and then go back, and it’s funny my husband said to me you really earned those extra pounds this holiday season. Because I really enjoyed myself. But I knew that when I returned I was going to go right back to my innovation and, you know, work on it and get myself right back and get the number right back down. it didn’t feel hard and I didn’t feel deprived. I was never out of control or like I was on this merry-go-round of up and down.

This really is so easy to do. And, like Tracy said that you know the muffins are amazing. I’m on the cleanse but I didn’t get to my muffin until like 245 today, just by virtue of my schedule, right, but I mindfully ate my muffin. I’m, you know, satiated. I’m drinking my water and then, you know, have my juice, probably in an hour, and my dinner, and you know that’ll be it. 

Josephine (Host)

Right, I love that. That’s great. I love that you said mindfully ate my muffin. 

Jennifer (Guest)

I savored it. it was delicious. (Laughing)

Josephine (Host)

That is so important. I love that. 

Tracey (Guest)

Josephine I think you talked about once that you eat the crumbs off your muffin.

Josephine (Host)

I do I actually just had mine before the call

Tracey (Guest)

I actually cut my muffin into five thin slices and I eat a slice at a time and sometimes I don’t eat it all at the same time. I’ll eat like maybe two or three slices and then wait a bit. So it’s really been helpful listening again to listen your podcast and hearing how you enjoy the muffins, and like how you eat these innovation foods. I’ve learned so much from you really. 

And one of the other things that I was going to just say is that during the holiday time, both Jen and I, you know, we go out a lot. We go out to dinners a lot, and you know I like my cocktails. 

Josephine (Host)

Yeah, that’s great you have to live that’s a big part of it. 

Tracey (Guest)

And you know, but we were very nervous that you know we were starting to gain a weight that was going to be really hard to come back from, and so we collectively said let’s start doing what we did with Josephine and let’s text each other in the morning and at night the way we did with you. Right, Try to keep ourselves just on track. And it helped. 

Josephine (Host)

I absolutely love that. It’s great. It’s really great because you’re motivating each other, which honestly there is nothing better than that and nothing makes me happier. 

Tracey (Guest)

So I think that for me, especially when it comes to trying to lose weight, which I think is probably one of the hardest things to do, I think actually having someone else to be able to talk to and not be alone in it is really, really helpful. Because, you know, jen and I both have the same situation. We still have kids at home that we have to make dinner for. We have husbands that we’re making dinner for and my husband is never gonna say I wanna do this with you. So, and neither are my kids, although I do have to put a sticky when I would take a muffin out of the freezer and leave it on my counter. 

Jennifer (Guest)

(Laughing) I also have to put a sticky that says do not touch, so my children don’t touch it either. Or when I’m eating them, they’ll say, ooh, can I have some of that? And I say no. Do not touch my food. I only get this much to eat (laughing) 

Josephine (Host)

Yes you only have this much you can’t share (all laughing)

Tracey (Guest)

But having each other and having a friend is helpful and helpful really in the hard times, because there are hard times. It’s not easy. You’ve said that. 

Josephine (Host)

There’s always going to be hard times. You know there are days when it’s easy and days when it’s tough. You have to take advantage of the easy days and try your best on the hard ones.

Jennifer (Guest)

Yes we are doing really well with them.

Josephine (Host)

Yeah, when you can control the days it’s amazing. So Jen what are you doiing now the cleanse (detox)

Jennifer (Guest)

Me. Yeah, I just started the cleanse (detox). I was a not sure about the cleanse because I’m not like the juicing type. And I can’t drink a green juice. But Tracy said no, they’re really good. And so I took the plunge and I had the banana strawberry, yeah, and I like gulped it down. It was so delicious and I’m going to do the apple fire after today.

Josephine (Host)

Okay, good, let me know what your favorite one is. 

Jennifer (Guest)

I will. I’m trying them all. But Tracy’s like the juice person. That wasn’t me. But I started it yesterday and I found it to be very easy and also the juice also very satiating. Did not really feel hungry. I’ve been enjoying that too, and it’s nice to switch it up, because I was doing the five hour for a while and getting a little bored with it, and then maybe this weekend I’ll do the regular innovation. 

Josephine (Host)

Right, right, good, I love it. I love how you mix them all up. Tracey, you’re doing the juice too this week, right? 

Tracey (Guest)

Yeah, well, I actually I think from one of your recent podcasts, when you talked about doing Doubling Down the five hour fast for three days and then the cleanse for two days, and so that’s what I did last week and that’s what I’m doing this week again. It’s really working great. So I did the five hour fast the first three days of the week and this is the second day of the cleanse and I guess for the weekend I will do the regular innovation. 

Josephine (Host)

Perfect. I love that. What would you say is the best advice you can give someone. That’s listening. 

Jennifer (Guest)

You know what I think, and you’ve said this many times and this occurred to me. You know I work but I, like you know, I also exercise in the morning and then I play tennis sometimes and I remember doing the five hour fast and wondering can I get through all the exercise ? You know, like you know, it was one of those days I was light on work and heavier on physical activity and, you know, during the match I’m wondering can I survive on this? And I basically whizzed through everything and didn’t feel like you say this often, I did not feel like I was in deprivation at all and I think it makes you realize you don’t need as much food as you think you do, and you say that a lot. So I would just say you know, try, you know, start with regular innovation and to mix it up, the five hour fast is a great way to show yourself that control. 

Jennifer continues: 

And you say this all the time, and I catch myself with this is one thing is I catch myself wanting to go for food and I say do I need this or do I want this? So when I realized that 99.9% of the time I just want it because there’s nothing else going on, it’s an easier way to stick to the program and walk away from it, because if you really think about stop and mindfully say, do I need this or want this, and you answer that question honestly, you can really stick to the program quite well

Josephine (Host)

I absolutely love that. Wow that is really great. What about you Tracey what would be your advice.?

Tracey (Guest)

I would say two things. The first I would say is to trust the program, to trust the process, because I think that’s the hardest part for people is to really trust, like, a new program that it’s gonna work, to really buy into it. And then the second thing I would say is to not be too hard on yourself, and I think that was the one things that was so important with working with you, is that you were there for accountability, but you were supportive and you were constantly telling me not to beat myself up if I had a bad day, but to try harder next time. And this is what I should be doing. 

Tracey Continues (Guest)

And I think that I tend to be the type of person that if I fall off, and I do think this is common you know, I would go dark and I would avoid the scale or I would go away, as opposed to regrouping and saying, okay, big deal, so I had a bad weekend. I need to move on. So fften it’s a weekend right, not just the cheat day and it’s okay. And now I’ve gotten to a point where I know, if I’ve had a big weekend, and I’m not going to get on the scale on Monday, because that’s only going to make me feel badly and I’m going to get up on Monday and go back to innovation and I’ll weigh myself on Tuesday. But I think that those two things are the most important thing, because I think a lot of people fall into that of having a bad couple of days and then feeling like I got to throw my hands up and I’m done. 

Josephine (Host)

That’s great. Both great advice. I love it. Thank you .

Jennifer (Guest)

Oh my God. Well, it’s all from you. 

Josephine (Host)

Oh, thank you so much makes me so happy to hear that. It’s so, so wonderful.

So now are you guys going away together at the end of the month. 

Tracey (Guest)

I wish Jen was coming. She has to go visit her son at college. 

Jennifer (Guest)

Yeah, it’s Traceys big birthday but it’s also my son’s mom’s weekend at college with his fraternity, and there are only so many of those in life, so I felt like that’s right. 

Josephine (Host)

Yes absolutely you have to go with him. I’m sure you’ll have many celebrations with Tracey in the future. 

Jennifer (Guest)

That’s right. God willing, we’ll be around for many, many more years

Josephine (Host)

Yes, absolutely. Well, that’s so exciting. So you’re ready to go Trace. 

Tracey (Guest)

Well with the weather here in New York. Yes!. That’s the other thing I would say. It’s very hard. Where we live, you know, being it’s cold in the winter. I tend to be a person that when it gets cold and I think a lot of people feel this, you know you feel like you need to eat more becuase it’s cold out, right. So it’s been very hard to stay really on program, you know fully, but I’ve gotten to a number that I’m really happy with. 

Now. I have two weeks and I’m just really like trying to stay really good for the next two weeks and not cheat, and I’ve actually did one thing that was a choice to just not drink this month, and I think that is very helpful, because that’s the other piece of this is that I think when I do have a drink even though I love that the program allows me to have a drink I often will have two, and then that leads to not having as much discipline. 

Jennifer (Guest)

We have to make it out to to you to Innovation on Long Island, we have to make it out to see you. 

Josephine (Host)

OMG I would love that. You both haven’t been in the old store or the new store right?

Jennifer (Guest)

No We haven’t. We’ve got to get out there. 

Tracey (Guest)

Oh my God, I want you to open a satellite store in Westchester, so your stuff would be here and would sell great. Your next business?

I do have a one question for you. so, like Jen, and I never really know, like, what maintenance is, and I feel like you haven’t really talked so much about maintenance. So like I know it’s like you can be a little more, but I’ve never felt that I’m at a maintenance point even though we have both made it to our numbers because we aren’t sure what maintenance is,

Josephine (Host)

Right, okay, so that’s a great, great question and it’s definitely something I should incorporate more, even when I’m doing like my little talks on instagram, I think you are right it would be helpful because a lot of people have been with me for a long time and are in maintenance, you know, but everyone does it so differently and you have to see what works for you.

I would say this is probably the majority Monday through Friday clients are 100% and Saturday and Sunday they’re not full out cheats, but they kind of like are mindfully cheats through the weekend and they go through the weekend and have what they want and enjoy. You know, that’s definitely probably the most popular as far as maintaining. If you do that, remember you may not be the same number on Monday, but you should be the same number by the following Friday. So every Friday your number should be the same if you’re going off on the weekends and then go back on 100% program Monday through Friday. 

Jennifer (Guest)

Oh okay that makes sense so every Friday it should be the same

Tracey (Guest)

Also can maintaining be for someone like me and Jenn the innovation 3 meals and 1 or 2 snacks. 

Josephine (Host)

Yes, absolutely that would be a great maintenance. Im going to do a podcast on all the ways to maintain but those are two great starts

Tracey (Guest)

Got it Okay. 

Josephine (Host)

Have you guys been, you’ve been on vacation doing the program. Or when you went on vacations while you were on program, did you go off completely? 

Jennifer (Guest)

I think I haven’t, I think I haven’t gone on vacations on program.  You know, on it, I usually, like you know, buckle like Tracy’s, like buckling down preparing for vacation. Then I go and I, you know, just, I try and be mindful and make choices but not, you know, like I’ll have a few cocktails, right, and then, knowing that you know I’ll, I’ll reel it in, you know, when I get back. So I don’t weigh myself when I get back, I wait, you know, I wait a few days and then get a baseline and see where I am and then adjust from there, 

Josephine (Host)

That’s perfect, okay. Good. What about you, Tracy, when you go away? Do you ever stay on it? 

Tracey (Guest)

I think that what I do is try to wait to eat my first meal, if I can on vacation and I’m not where you know, my family is having breakfast every morning I will be mindful to make my first meal at lunchtime, you know. So not quite the five hour but a version of it. 

Josephine (Host)

Right. A version of it. That’s good.

Tracey (Guest)

So that I know that I’ll have less control of what my choices are, but I’ll have less meals. So in my mind, that’s still eating in somewhat of a deficit, definitely, without a doubt. I learned so much from your program and Instagram stories, 

And now with the meals and snacks the info you sent me with whats a meal 1,2 or 3 and a snack. I felt like I was always asking Jeff, you know what is this? Is this a meal, is this a snack? Before, and now it’s very well and clear. So thank you for sending that

Josephine (Host)

Oh good, I’m glad. Of course makes me happy that it helps.

Tracey (Guest)

Yes, I have everything printed out, all in different places around my kitchen. And I’m like oh, I’m not doing five hour. Where’s the cleanse (detox) ? 

Jennifer (Guest)

or where’s my regular innovation? (All laughing)

Tracey (Guest)

I need to make a notebook with it now it’s just all in one place. I love it all because of you. Because I love that you really talk about being able to switch it up and going back and forth. That’s what I think, honestly, is the greatest thing. It isn’t just one plan. It’s really like three different options and you can go to either one of those options and have success or keep switching them up as much as you want.

Josephine (Host)

Right, right, which I’m glad. I’m glad that you feel that way, because it’s easy to get bored. And you can’t be bored with weight loss. That’s why, even with the innovation food, I’m constantly changing the food, because you know, when you’re trying to do the right thing, you need the change, you need to feel like you have other new options and it’s something different, you need something new to look forward to, or just something different to look forward to. I realized it’s really important for my clients and customers. I guess if you really think about it that it’s actually the whole name behind innovation. That’s what Innovation means. It means new and change. 

Jennifer (Guest)

Absolutely. Yeah, well, you’re doing that. Thank you, my other piece of advice would be use Josephine. 

Josephine (Host)

Oh, thank you, Thank you. 

Jennifer (Guest)

Consult her, ask her questions, and you’re always so kind and you know, like Tracy said, so you know, when we’re not forgiving with ourselves, you are forgiving with us, Like that means everythinggggg….

Josephine (Host)

Zoom what are you doing to me? Okay, for some reason Zoom cuts us off just while she was saying all these amazing things about me 🙁 How horrible zoom!. 

But I really, really appreciate it. I really appreciate you both. I appreciate you both for being on. Thank you so much. I probably had the time set wrong and it gave us a half hour instead of an hour, but I really do appreciate you both being on. I appreciate all kinds of words. You both look gorgeous, amazing, you’re doing so wonderful and I’m so happy that you feel so good in your body and that you are loving and living the innovation program. Nothing makes me happier all the way from Westchester. So thanks again and I will be talking to you both soon. And happy birthday, Tracey. 

~Love to Live Healthy with Josephine Fitzpatrick

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

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

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

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

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

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

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

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

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

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

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss

& Healthy Market

8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055

www.innovationweightloss.com

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

HOLIDAY TIPS :

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

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

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

•  Stay on program and follow your 6 clean days and 1 cheat day. If you do this you will of course lose weight and feel great. Plan your food and snacks in advance each day. If you are drinking count it as your snacks. 

•  Split the Holidays. We have multiple holidays and New Years Eve and New Years Day. If you split them and stay on program all day and only off at night – Dinner and Drinks or Dinner and Dessert. You do it for all Holidays with on program days in between. You will absolutely maintain but for many will still have a great chance of losing if you have amazing days in between. 

• Home or Away – Maintain your Vacation– If you feel you need the break from the everyday mindset vacation is a good time to take advantage of it. Whether you are home or away you will choose one meal and one dessert or drinks each day. The remainder of the day keep on program. So for example you might do Muffin Breakfast, and light chicken salad for Lunch – and then cheat dinner and dessert or drinks. Then the next day you might want to do a Cheat Breakfast – and then on program remainder of the day.  You can choose how you want to do it but each day it’s one cheat meal with dessert or drinks (your drinks count as your desserts). If you do this you do not have a full cheat day before or after the holidays’s or break — because you are cheating a little each day. At the end of the holiday week go right back on program for a week and then get on the scale because it will take a full clean week before you see the maintenance of that week. So if you choose this option don’t weigh at the end of the week after having a cheat meal and dessert every day and expect to be the same weight you were at the beginning of the week. Im telling you now that won’t happen. But after the holiday week if you give yourself a solid on program week you will go right back to the pre-holiday weight.

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

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

HAPPINESS LOOKS AMAZING ON EVERYONE!

Love to Live Healthy with Josephine Fitzpatrick

INNOVATION WEIGHT LOSS

& HEALTHY MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 11797

516 802-5055

innovationweightloss.com

innovationjeff1@gmail.com

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

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

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

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

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

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

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

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

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

The best things in life are spending time

with the people we love and the memories we make.

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

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

~Love to Live Healthy with Josephine Fitzpatrick

INNOVATION WEIGHT LOSS & HEALTHY MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 11797

516 802-5055

Innovationjeff1@gmail.com

innovationweightloss.com

innovationhealthymarket.com