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Category: Lifestyle

eatcleanfamilyhealthyHealthy TipsLifestyleweight loss

FEELING ANXIETY? YOU ARE NOT ALONE

Let’s start with the (sort of) good news:  Experiencing some amount of anxiety is an indication  that you are human.  “Just about all of us have some levels of anxiety and worry.  While it’s normal part of life to experience occasional anxiety  – especially under our current situation…. I see daily how it’s affecting so many of you in all different ways.  Some are drinking more, snacking more, and others eating less and some just completely overwhelmed.  For many anxiety is hitting daily and becoming worse by the day and others it’s randomly hitting out of the blue.  We are all out of our comfort zone.

 

I hope it will give you some comfort when I tell you that you are not alone in how you feel.  With all the clients that I deal with from all over the world and all levels of status the one thing everyone seems to be experiencing is anxiety.  Some more frequent than others and definitely different levels of anxiousness — but we are all feeling it.  And sometimes knowing that you not alone can help.

 

WHAT TO DO:

  • One of the best things you can do when you feel the anxiety coming on is to accept it and recognize it… and face it head on.  Accept that you are scared and understand that it’s okay to be afraid.  But don’t let it control you.  Once it gets control that is when we lose our way.  Find healthy things that will help you with the anxiety like exercise – a bubble bath – playing with the kids or writing a journal about it.  Whatever takes you out of your present mind and takes you to a better place of relaxation.  Make sure whatever you choose you add it into your daily schedule.  For example:  watching too much News might start the anxiety.  Recognize it — shut the TV and go for a walk.  It’s simple but very effective.

 

  • Another thing that I find so important is your food.  Do not let it get control of you.  The more you keep control of your food the better you will feel.  The more you can control your food will result in how you will feel mentally and physically.  Listen, we all know the scale right now should not be the most important thing in the world as a whole — but as a piece of your life when you know that too much snacking, too much drinking, and over eating and gaining weight is going to get you upset and give you more anxiety… that’s when the scale becomes important  — and it’s okay that it is important to you.  It should be important because it’s part of your health and when you do the right things it keeps you in a happy place.  There is a great big world with big problems and then we all have our own little world with our own problems.  You need to make sure you are doing all the right things that keep you happy and sane in your own little world so that you can deal with the things that are going on in the great big world.

 

There is no doubt about it when you are on program you feel good and when you are not on program it impacts your emotional state.

We shouldn’t give up on anything that keeps us happy because when you can stay in a happy positive place it will help with those moments of anxiety.  Right now we need to depend on our positive emotions.  Our emotions help us survive, thrive, and avoid danger.  When you are happy — then you can keep others happy and that is what the world thrives on together — human emotions of sharing the positive love, prayers, hope and happiness.  Change will always take place in our life and sometimes even though it’s from unfortunate circumstances we have to seek out the positive in it all.  The trees are blooming and the sun is shining so keep doing the right things, stay strong and remember that most of us all have some extra time right now — use it to your advantage.  Stay positive and think about what changes have you wanted to make in your life before the quarantine.  How you can use this time to emerge to become the very best version of yourself.  If you are lucky enough to be healthy right now it’s a great time to reflect and think about the changes you want to make.  Start by making those changes today.

Anyone who has grown mentally, physically, or spiritually

knows that growth is not found in comfort.

~Love to Live Healthy with Josephine Fitzpatrick

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MOTIVATION MONDAY

I think it’s safe to say we all need a little extra motivation to do the right thing.  Between the quarantine and the weather – yikes! But Mondays are always a great day for motivation and a great day to be embraced.  Any mistakes you made last week you can change to positive this week.  Anything you wished you could have done better last week — you can do better this week.  Don’t waste another week, and another opportunity to be amazing.  These are the challenging days we all need to fight to get through.  Make this week your week that you will fight for what you want and what makes you happy.  — Not to mention freezing cold snow today is turning to 60 degrees tomorrow.

 

WHAT YOU DO TODAY WILL REFLECT YOUR TOMORROW:  It’s absolutely true that what you do today will reflect your tomorrow and what you do this week will reflect next week and this month next month and this year next year….   That’s why they say how you live in your 40s, has a lot to do with how you feel in your 50’s.

 

For so long I have heard so many of you say “I wish I wasn’t working I would have more time to take care of myself.”  OR “I have no time for myself because I am always in the car running around with my kids activities”.  Well…. be careful what you wish for — because now you all have time — plenty of time to do the right thing.  But as with everything in life your new found time comes with new challenges.  The challenge to be in the house around food 24/7.  The challenge to find activities to keep moving and stay motivated.  We are in a new world of less social and more “me time/ family time”.  And quite honestly how you use this time for yourself and your family will absolutely reflect on your tomorrow on so many levels.  So think and make the right decisions because you have more control in your home than anywhere else.  This can really be a positive life changing time of yourself and those you love.

 

I am truly so proud and  happy to say we had a lot of great weight loss numbers this past weekend.  Not that I ever doubt anyone but I honestly wasn’t sure what to expect as we have never been in this type of situation.  But so many of the clients felt they needed to be extra strict in fear of gaining.  So they gave up a snack and added a little more activity.  Others are so motivated because they feel this is their time to do the right thing knowing when they do emerge from the confines of their home they want to shine.  I have actually had many tell me in the VERY BOLD LETTERS and  with certainty that when the quarantine is over they want to be the butterfly emerging from the cocoon.  — motivating!

 

NEW AND OLD JOBS – JUST DIFFERENT LOCATIONS:  I was recently speaking with a client and we were talking about how important it is to follow your menu and really understand that anything over the amount on your menu is going to make a difference in your weight loss.  She said to me, ” I see so many of your clients who have lost so much weight and they are so thin but they act like it’s a job and they treat it like it’s a job — is that good?  I said you have to treat it like that.  But it doesn’t have to be a negative job — it should be a positive job.  It’s a job that you love to do.  You want to eat clean and be healthy and yes treat it like an important job in your life.  Today is no different we are just all working in this same job from home.  But if you keep doing the right thing regardless of where you are working from you will always get the best results.

 

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

 

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

 

 

DO IT NOW

SOMETIMES LATER BECOMES NEVER

~Love to Live Healthy with Josephine Fitzpatrick

 

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AUGUST CHECK IN

Hi Everyone!  This is your Mid-August Check in!  I just want to make sure that everyone is on the right path because we all know how easy we can take a wrong turn.  Seriously, the end of August is so dangerous for so many reasons.  Vacations, no schedules, the feeling that the end is coming or the very common and damaging — Im just gonna “wait” until September to get back on track—   I’m reminding you not to do it to yourself.  I’m not saying that I want you to be perfect.  I know in August that is not realistic for so many of you and that is okay.  But what I am reminding you is that regardless of where you are right now if you have a plan and stick to it you will feel so much better than going completely off the cliff and then trying to climb back up in September.

 

Put everything aside regardless of what you have done up until now.  Good, bad or somewhere in between let’s continue to move forward in a very positive mindset.  From now until Labor Day have a plan and follow it through. 

Planning is so important because it helps us understand what we are actually capable of at this moment.  Different times of the year we are capable of different things.  Some may be more strict in the winter or the summer or right before vacation.  For others they are strict because they are getting married or turning a certain age, or planning big parties and celebrations.  We all want to look and feel our best when big exciting things are going on in our life.  It creates motivation that comes on more urgent and rapid.  And that’s great because we can use it to our advantage when we have it.  But when you don’t have that sudden urgency is when you have to maybe have more of a realistic plan.  One that fits you right now.

What I want you to think about is where you are right now.  If you are struggling to stay on program then change your day.  Maybe your plan is too strict for what your life is right now.  Maybe you need an extra on program snack or to add in a  drink or two or an extra cheat meal on the weekends when it’s not your cheat day.   Remember whatever changes you make right now are not forever.  They are for right now.  So add an on program extra snack or change whatever part of the day or week you are struggling with to give yourself a little extra.  Im always here to help you navigate your day.  But the point is to have the plan so you know what you are trying to achieve.  Even if you won’t lose as much the key is you will follow through on your planned day and even more important you won’t gain.  Once you get through your planned day you will feel more accomplished and then maybe next week or the week after you can start to make it even more of a weight loss day by getting rid of the extra snack or extra cheats.  Make the plan realistic for you this week and once you get a solid week of following your plan then you will feel better and more confident moving forward.

REMINDER:  For those going on vacation it’s so important to follow through with your plan.  If you don’t follow your plan you know by mid vacation you are going to be miserable with how you feel.  Stick to your plan – even if the plan includes when you are cheating it’s still a plan and will keep you in a great place mentally which is what vacation is about.  Vacation is not about going and sabotaging yourself – putting you in a place of feeling bloated, heavy and miserable.  Vacation is about resting the mind, having some fun with those you love and staying in a great place of happiness — making happy memories.

Maintain – Follow your program and have planned cheat meals when needed.  When you do this you must follow the 80-20.  Eat clean 80% of the time and 20% of the day you are off (maybe dinner and drinks or dinner dessert or for the breakfast lovers you cheat breakfast and clean the rest of the day).  Plan it and follow through and I promise you will feel so much better come September.  You may not be exactly where you want to be but you will feel so much better than where you could be.

Losing Weight Is Always an Option –  Now of course if you want to lose weight you can do that!  I can’t tell you how many clients have continued to lose weight this summer.  Just to mention a few we have very exciting — Joe just reached his 50lb weight loss this past weekend!!  Woo Hoo!!! So proud of him!!  And Lauren reached her super awesome 25lb loss and Ilene is at her new low since she started!  I can go on and on about the clients that lost weight this summer.  They went into the summer with a plan to stay on program and lose weight and they are following through with it.  So if that is something you want to do- don’t wait — start now and do it.

Do the right thing and you will feel so much better – Whether it’s weight loss, work, family, relationships, vacations — life is about planning and following through and doing the right things.  The reason we do this is because it’s what makes us happy.  We feel accomplished, and we want to be our best, we want to feel healthy and yes we want to look good.  We have one life and we want to have that balance of enjoing it but also working hard and being your best while you do it.   When you have a plan you can accomplish all those things.  Yes some days are going to be super easy and other days will feel like the most difficult days, but if you stick to your plan you will always get better results both mentally and physically.

Final Thoughts –  Just because it’s a plan doesn’t make it easy.  We all have difficult days and it’s on the hardest days tha you have to find your strength to follow through.  Reach down and find it and talk yourself through it.  You are capable of so much more than you might be willing to work for at that moment but if you get past that one moment of weakness you will feel so much better and it will make such a big difference on so many levels.

THERE ARE PLANNER AND DREAMERS

PLANNERS MAKE THEIR DREAMS COME TRUE.

~Love to Live Healthy with Josephine Fitzpatrick

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HAPPY AUGUST!

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 the new wonderful products that we will be incorporating into the program and the store. It’s Very Exciting!

 

Summer never goes as slow as we want.  Yet, somehow even though it moves at lightening speed we manage to do a lot of damage when we are not focused:  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 or it can really be a bad game changer heading into September.  For most of you have been really great on program.  I notice always that those of you who have been with me for years or weeks do the best when you send your food.   Whether you are losing or maintaining you are on program and your check ins are what keeps you accountable.  Some send it daily others send it every other day or even every 3 days.   But it helps really keep you accountable and that’s what it’s here for—  so use it.   If you stopped and you are struggling just start sending it again.   Most of you know me really well and I never ask questions like where were you or what happened.  It doesn’t matter.  What matters is from today on…  So if you need it I’m here – just start sending it.  And if you are okay where you are and want to wait until September that’s okay too.

 

August is not Easy:  Summer days in August is a time when it’s harder to stay on track and have 110% days.  But sometimes 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.  If you are 80%-20% then you will get 80% results.  If you are 60%-40% then you will get 60% results.  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.

 

Make the Good Days Count:  Most people gain between 8-10 pounds by September.  YIKES! 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 a much harder concept to follow in the summer, there are days you will feel amazing and follow it — and those are the days you need to make count.

 

Choose your Battles:  If you know you are having long weekends at the beach or on the boat then you need to try and be 110% 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 110% on program the following day.  My point is, the great days will help in your overall summer.  You may not see the weight loss every week but you will see it by the end of the month.  Instead of losing 1-2lbs every week in August – you might lose 2 pounds by the end of August and 2 pounds by the end of August is much better than gaining by the end of 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.

 

WHAT HAPPENS IN AUGUST DETERMINES YOUR SEPTEMBER 

~Love to Live Healthy with Josephine Fitzpatrick

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4TH OF JULY – ARE YOU READY?

The Proms and Graduations are over and the kids are off to camp.  Tomorrow is the long celebrating 4th of July weekend – do you have a plan?

 

Regardless if you are home or on vacation I want you to take a moment and remember how hard you worked to get to where you are — and whether you are at goal or not  – think about how good you feel going into this Holiday weekend.  So many left feeling beyond amazing better than they have felt in years. I get to see you in studio and feel through text how excited and good you feel when you are on program and feel amazing in your body – but I also see and feel when you are not doing the right thing and don’t feel good when you are off program.  It affects everything about you.  Both are struggles — it’s a struggle to stay on but it’s also a struggle to be off.   I am reminding you how fast everything can change.  You have to be mindful and have a plan and be prepared for your weekend / vacation.  There is always a choice and you have to make the one you can live and be happy with.

 

The control – the accomplishments – the scale…  I want you to think about these things because after this weekend you still have a whole summer to get through and enjoy.  So you must go into this weekend mindful and planning because the results may determine how your summer is going to be.

 

Always have a plan.  I have clients texting me restaurants for this weekend because they want to make sure there is something for them to eat before they reserve with their friends — that is planning ahead.   Then I have clients who already asked if they can add an extra cheat night on to the already long weekend — that is someone who is going to really struggle this summer.

 

We have talked about mindset this year and how important it is.  It always comes down to a decision and not just a decision but following through with the decision.  Do you want to maintain you current weight or continue losing?

 

JULY 4TH WEEKEND

LOSE – MAINTAIN BUT DON’T MAKE GAINING AN OPTION

Maintain:  If you want to maintain for the holiday weekend you will NOT do one full cheat day.  Instead you will eat clean and on program all day and do one meal and drinks or one meal and dessert for up to 3 days.  So Thursday, Friday & Saturday or Friday, Saturday & Sunday.   If you only need two out of the three that’s even better.  Every clean day you can incorporate in is just going to get you back faster to your number.  That also goes for if you only want to do drinks or dessert but all clean meals.  The more you stay on program the faster you get back to losing.   — Monday you get back on a solid week of 110% and by next weigh in you will be back at your number.

Weight Loss – If you want to continue on your weight loss path then you stay on your 6 clean days and only 1 cheat day.  It’s not as hard as you think.  If you plan and prepare you can go to any BBQ or restaurant and have a clean meal/ fruit for dessert or drinks as your snacks.

Sometimes we makes things so much harder than they have to be.  If you don’t want the results of maintaining or cheating then stay on program.  If you are okay with maintaining then follow the maintenance.   We have talked about choosing your hard and this is one of the times that it will make a big difference.

  • As hard as it may feel you will be amazing this weekend and walk away from it feeling really good going into the summer and still continue to lose weight. 
  • You will maintain and be happy with your results and after a full week be happy you are right back to your number
  • You will cheat your way through this weekend and come Sunday be miserable with the outcome.  Monday morning not fit in any of your clothes and take it out on everyone around you.  And nothing you can do will change the outcome – you can’t starve yourself to make it go away.  You will have to deal with the results and the time it will take to reverse it.

 

Final Thoughts:  we always talk about planning and how important it is. But what is even more important is being happy with the outcome and happy with your decision.  So if you want to continue to lose that’s awesome be happy doing it – don’t make everyone miserable around you because you can’t eat what everyone else is eating.  If you want to maintain be happy about it and enjoy what you can indulge on and have fun.    If you go into the weekend with a plan and and stick to it – that is a successful weekend and that is what should make you super happy and proud of yourself.  There are all kinds of control.  Maintain – losing and even cheating.  Plan for them – prepare for them and follow through with it and you will have a very successful and happy holiday weekend.

 

 

LOVE WHO YOU ARE – AND WHAT YOU CHOOSE

INNOVATION WISHES EVERYONE A VERY HAPPY – HEALTHY AND SAFE

HOLIDAY WEEKEND

~Love to Live Healthy with Josephine Fitzpatrick

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USE YOUR STRENGTH…

The end of Spring and the beginning of Summer bring many changes and challenges.  Most of them very happy – but still challenging.  We all know when it comes to over eating and sabotaging it doesn’t have to be over something upsetting or sad — sometimes it can be even more difficult when it’s celebrations, vacations, and parties.  Whether you have been amazing on program or you are struggling  to stay on program — it’s so important that you find your strength to continue to do the right things over the next week because the better place you mentally and physically enter into summer the better place you will stay.

 

This week you will believe and “own” your Strength.  You will keep things simple and follow your menu and feel amazing.  You know there will be extra challenges — there are always challenges. This week with school ending, graduations, kids leaving for camp, and the celebration of summer will all be extra challenging.  But you also know that you will get thorough them.  You will not use them as another excuse to have an “off” day or week.  You will look back on each challenging day and know that you are stronger than anything that can possibly get in your way because YOU WANT THIS and YOU NEED THIS.   — You will have your plan and you will prepare and have your meals and snacks ready and you will know where you are going and what you are eating.  — You will not go through another summer in a place that you are uncomfortable and sad.  You will not let another week go by without changing who you are and becoming who you want to be.   You know deep down that you are strong and you can do this — don’t let anything or anyone get in your way.  Always remember the people who truly love you want this for you as much as you do.  They know how you being on program keeps you feeling good about yourself and your body.   They know it makes you happy and they want you to be happy.    — This week the challenges will be there but you will be different.  There will be no slip ups and no excuses. Not this week.  You won’t let it happen.  You know how important it is that you go into summer feeling your very best and even if you are not at goal or close to it – knowing that you are on your way is what matters.  You need and want to go into summer feeling good — feeling strong — and knowing that everyday you put into your mind and body is another day closer to you being where you want to be.  I’m reminding you that you are no different than anyone else.  You see all the clients who do it and feel amazing.  You want to feel it and be it you need to work for it.  Everyone works for it.   This week you will work for it and you will not give in.   This week you will believe in yourself and focus on your strength to do all the right things.  You will not give in and not feel sorry for yourself over food you can’t have.  You will feel empowered and proud of yourself for being prepared and choosing to stay on program because that is what makes you happy — and you are choosing happy.  Everyday you will be another day closer to the body you want and the person you want to be.  This week you will remind yourself that no one is going to sabotage you and get in your way – not even you.

Be Excited about a SUMMER of feeling Good 

Being Strong and Choosing to be Happy!

~Love to Live Healthy with Josephine Fitzpatrick

clean eatingdieteatcleanfamilyFitnessHealthy TipsLifestyleSUMMERweight loss

DON’T EVER GIVE UP ON YOURSELF

Don’t let the rain fool you in NY today.  — Can you believe we are another week closer to summer.  Another week closer to vacations, staycations, camp, beach and many social days and nights. Yes another week closer to bathing suits and shorts.  If you haven’t already I think it’s time you set some goals!  Don’t ever feel like there is no more time.  There is always time to make a change and if you want it bad enough you will do it.  Just remind yourself that it’s the journey is where all the changes happen.  I have seen clients start two weeks ago and they already are so happy they began.  Even when they are not nearly as close to goal as they want to be it doesn’t matter – they feel lighter, no bloat and they are on their way to feeling better and better every week.  Sometimes we put things off when really we should just be starting.  No excuses just do it.

 

Where do you want to be in a week — 2 weeks— a month?  Where do you want to be by July 21st?  August 1st?  or when the kids return home from camp?  Maybe even September or Labor Day can be your a goal for you.  Yes summer is hard to lose weight– but getting through summer feeling out of control and over weight and staying that way is even harder.  Don’t ever feel like it’s too late and don’t ever give up on yourself and never ever give up on your goals and dreams.  Because it really doesn’t matter what time of the day or year it is.  If you start now by mid July you won’t be at goal but you will be so happy you started and you will feel so much better than you do today.  The bottom line is if it’s something you want and you are willing to work hard for then you will make it happen.

 

HERE ARE 3 MINDFUL STEPS TO HELP YOU STAY ON TRACK OR GET BACK ON YOUR HEALTHY PATH:

 

  1. STOP MAKING EXCUSES:  you can tell yourself that friend came by or your kids have been out of control or you’re so busy packing for camp or work is just crazy… the bottom line is you are still using them as excuses to cheat and go off your program.  And regardless of how true your excuse may be, it doesn’t change the fact that if you went off your program you will not lose weight.  So remember even the best excuse in the world you are still putting yourself in the wrong direction.  Think before you grab before you eat.  Most of the time it’s a moment of chaos and then it’s over and you can get through it without cheating.  Always make sure you have on program snacks around so at the very least if you eat you are eating an extra on program snack it’s still better than eating something that is extra that is not on program.   This way you won’t give yourself the excuse that you went off program and now it’s a cheat day.  Even an extra on program snack is much better than an extra cheat day.
  2. EAT TO LIVE — don’t live to eat.  Stop making food the focus on your life.  Have a plan in place each day of what you are eating from your program and then move on.  It’s fuel for your body.  It’s meant to help your body run the best it can.  Cheat day is exciting.  Honestly the Innovation store gives you so many opportunities to incorporate yummy clean delicious choices that help you lose weight and still feel like you are indulging — there is no reason of you to be cheating unless it’s  Cheat Day.
  3. HUNGRY TIME— this is one of the most important things to figure out about your day.  When are you the hungriest that you have the hardest time controlling.  For some it’s when they get home from work or school and head right for the pantry.  For others it’s night time when the world is quiet and they are in the comfort of their home.  For some it’s first thing in the morning when they wake up.  — Whenever your hungry time is you have to have a plan to get through it.   You have the option of planning your snacks for that time.  Make sure you save a snack for the time that is most challenging.  Or you can break the habit and make a new one.  For example if you get home and you know you go right to the pantry –  grab a water and go right out for a walk and tell yourself that if you are still hungry when you get back you will have a snack.  Or maybe get home from work and shower or go in the back yard and sit with your kids or dog.  If it’s first thing in the morning split your breakfast and have 1/2 when you wake up and 1/2 an hour later.   Do something different and do it for a week straight and you will see how quickly you can make a new habit to replace the old one.

 

I really can’t say it enough you have to plan your day.  Know where you are going and what you are eating.  You should never be at a time when you are without a snack on you in case you need it.  When we try to wing it we end up sabotaging ourself.  We start with having a little handful here or there and before you know it you are taking in twice as much as you would have with a meal and on program snack and you are still not satisfied.  PLAN- PREPARE-FOLLOW THROUGH.  When you have your meals and snacks planned and prepared you will have success!  There are plenty of things in life that are really hard and we have no control of making them easier.  Eating clean, losing weight and feeling great are all things that if you do the right thing, plan your day, and make the right choices then they become easy.  They become second nature and most important they become a way of life.

 

Summer is literally around the corner.  Keep it simple.  Stay on your path and do the right things and life will simply become easier.  Because even if you have obstacles in your life that are challenging and hard — when you feel healthy and fit even the hardest obstacles will become easier to deal with.  We all know that when you can put on your summer shorts and bathing suit and feel comfortable and confident — there are not too many problems that can come your way that you won’t be able to deal with a smile on your face.  Because at the end of the day when you are in control and you feel good about your body and you are feeding your mind and energy healthy — everything in your life is just lighter, easier and happier.

 

You can’t always control what goes on outside but you can always control what goes on inside

 

~Love to Live Healthy with Josephine Fitzpatrick

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9 WEEKS TO GO…..

Another Holidays has passed and Spring Vacations are over – this leaves us with just about 9 weeks until 4th of July.  I always focus on the 4th of July because it’s when the graduations are over, kids are back from college and the younger ones are off to camp.  It’s when summer really begins and the BBQ, Festivities, and vacations are back in full force.  It’s one of the hardest times of the year to lose weight because it’s not just about plans on the weekends.  Invitations and plans can happen any day of the week at any time.  Summer is a time that you want to go into feeling really good.  So how do you get to a good place in the next 9 weeks?  It’s not as hard as you think.

 

Be Consistent – 6 days on and one day off.  The more you do it the easier it is and the better your body responds.

 

Eat Clean and Eat Less – The cleaner the food the better your body processes it.  The less you eat the less it needs to process.

 

If you Don’t Need It Don’t Eat It – Less is always better when trying to lose weight.

 

ABSOLUTELY NO EXTRAS – This is a life changing rule.  No taste, sips, bites or pieces.  The more you learn to live by this rule – the easier it is.

 

Everything Matters – Nothing is free and everything you put in your mouth matters.  When it comes to weight loss you have to be accountable for everything that passes your lips.

 

Plan – Prepare – Follow Through – I can’t say it enough, when you plan prepare and follow through is when you will get the best results every single day.

 

You have 9 weeks and in that 9 weeks you can really do a lot of good and make a lot of changes.  Starting with consistency.  I can’t say it enough how important it is.  You have to eat clean, eat less and you have to do it everyday for six days.  I know it’s hard and life can get in the way.  But if you think it’s getting in the way now just wait until you see how much life gets in the way in the summer.  You have to learn to be able to go out and order only what you decided before you walked in.  I know how easy it is to be sitting at the table and something comes over you and before you know it you are reaching for the breadbasket or the extra drink.  You can tell yourself every excuse in the book — I didn’t want to be that person who wasn’t drinking— I didn’t want to be the only one ordering clean — The conversation was flowing I didn’t even realize I was eating it.  Whatever excuse you come up with is not going to change the result.  — My point is it really doesn’t matter if the excuse is valid or not- you are still going to end up with the same result.   When you sit down and go off program – you are making yourself unhappy because the result you are giving yourself by cheating is what is making you unhappy and keeping you in a place that you do not want to be.  So if it’s a good excuse then you are going to be off program and unhappy with a good excuse and if it’s a bad excuse then you are going to be off program – unhappy with a bad excuse.  Either way you are not losing weight that day and have put yourself a day behind.

 

One thing to remember that we can all agree on is no matter what is going on in your life if you feel good in your body and in your skin – it makes everything easier to get through.  Think of it this way.  If you have a problem with your job and you are at a happy healthy place with your food and your weight – it makes the problem easier to get through.  But if you have that same problem with your job and you are in an over-weight unhealthy body you will deal with it a lot differently.  —  That goes for just about anything and any problem or issue that is in our path.  Everything starts with how we feel and how we feel is going to determine how we deal with the problem/issue at hand.

 

Remind yourself that in 9 weeks you will either feel amazing or you will look back and wish you felt amazing.  We all don’t want to live with the could have and should have — especially when the DOING IT is right in front of you.  You have all the tools and the only thing that is standing in your way is you.  Your willingness to walk away – and to say NO- THANK YOU.  Try not to complicate it.  Don’t make it harder than it has to be.  Once you are firm and tell yourself that you are sticking to it 100% – there is no alternative- you will do it.   But if you give yourself even the slightest glimpse of doubt if you can do it – then you are already setting yourself up to go off program.

 

Be firm in your decisions.  It’s not about the food it’s about the discipline.   From the time you wake up and open your eyes to the time you are at work or the kids are coming off the bus – to the time you might be sitting at a table ready order food.  Constantly remind yourself that you must be firm in your decisions.  What you decided from the time you woke up was that you were going to stay on program. Because you want to feel good and you want to look good.   –You are going to stick with your meals and snack(s) and you are going to do that because sticking to your menu  is what creates the weight loss.  — And the weight loss and feeling good and feeling healthy and lighter is all what makes you happy – and that is what you want and that is why being firm in your decisions is so so important every single day.

 

Mark it on your Calendar – 9 weeks.  It can feel like a long time and it can feel super short.   It’s going to feel like a long time if you are doing great and sticking to your program – losing weight every week.   But it’s going to feel super short if you are cheating a little everyday and constantly yo -yo up and down on the scale.  Your choices = your results

 

My final thoughts for you –  I see the clients every day in every state.  Every one of you is capable of weight loss.  None of you are any different than anyone else.  Yes some have more money, some are home, some working, others eat out every day and other eat home all the time.  Whatever your situation is I can promise you that it feels harder than everyone else’s.  But they are all equally as hard to the person who has them.   If you want to lose the weight you can do it.  We know it’s hard and we know it’s even harder to stick to eating less, and eating clean and not grabbing for the extras when everyone around you seems to be eating everything.  But at the end of the day you can only control what you are doing and your choices.   It’s only food and it will always be there .   If you want to change your life for ever and live in a happy healthy place –then stay disciplined in your choices and what you want– and focus on only the decisions and choices that you can control and will bring you happiness.

Discipline Is Doing What Needs To Be Done, Even If You Don’t Want To Do It

~Love to Live Healthy with Josephine Fitzpatrick

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PASSOVER – EASTER – VACATIONS

As we approach Passover, Easter and Vacations – there are a few things I want you to think about when it comes to your Weight Loss, Health and Feeling your best.  

 

Let’s start with remembering that the Holidays are about celebrations with two beautiful meanings behind them:  Freedom and the Resurrection of Life.  We never want to forget why we are celebrating and spending time with family, friends and loved ones.  It’s about the celebration and the people – not the food.  It’s not about who has what or what you are eating, or how much you can eat.   Sometimes we take the wrong perspective on what is really important.   Like we forget to think about how lucky we all are to have this time together and to share in the family togetherness, traditions and memories we are making today and remembering those who passed.  This holiday make it about new and old memories shared with laughs, stories and always about the love that is around you.  We live in a rush -rush world that we easily get tied up in negative stress instead of all the amazing positives we work so hard for everyday.  Keep your holidays and vacations about the positive.  Because it’s the happy positive times in life that get us through the stress and negative times.

 

 

Start with knowing what you are doing and have your plans going in so you can feel great from the start of your positive Holiday/Vacation to the finish of it.  Sometimes when we go in with our focus in the right place – we stay on path and really celebrate and enjoy what we should.

 

Here are some choices to follow to keep your Holidays and Vacation on Path:  

 

  1. Celebrating Easter:  This is an easy one.  Clean all week and use your Cheat Day  to eat all your Chocolate Bunnies and feast on Easter Day.
  2. Passover Celebrating Friday /Saturday:  Eat Clean all day (on program) and only cheat at dinner – make sure you know what you are cheating with.  You don’t want to eat a whole days worth of food in one sitting.  Plan where you are going – what they are serving and what your cheating with and include drinks/or dessert.

 

VACATIONS:  This is where it can get a little tricky.  If you are going on Vacation following the Weekend Holiday(s) or you are celebrating the holidays on Vacation – you have a couple of choices.

 

  • Leaving for Vacation after Holidays:  You have the choice of Cheating Friday and Saturday holiday dinners and continue this through vacation with one Cheat meal a day (breakfast, lunch, or dinner & drinks or dessert).  You eat clean all day and only one cheat of choice each day.    If you do this you will maintain your week.  — you do not have one full cheat day when you have a cheat everyday.
  • Stay Clean Friday and Saturday and make sure there is chicken / and or clean fish at your holiday dinners and allow yourself a drink of wine, vodka or tequila (if you drink).  Stay on program so you can enjoy but go into your vacation feeling your very best.  Once you are on vacation you will follow the one Cheat Meal a day (breakfast, lunch, dinner or drinks/dessert).  You eat clean all day and only one cheat of choice each day.  — you will maintain the week.
  • Cheat Meal every other day.  When it comes to weight loss – less is always best.  So if you don’t have to cheat everyday – don’t.  Pick a cheat meal every other day or whenever you really need it.  Remember you feel so much better when you are eating clean so if you can do less cheat meals through the week – do it.
  • Cheat Day.  If you choose to stick to the one cheat day a week and stay on 110% clean the rest of the week home or on vacation – that will make you feel your very best and give you the best weight loss results.  If you choose this – try and have your cheat day more toward the end of the vacation.  Once you cheat you are more likely to cheat again.  If you can hold out until the end of the vacation you will more likely only have one cheat day – and come home feeling as good as you left.

 

Regardless of which one you choose – your body needs time to adjust. No scale until after you come home and get right back on program and have a solid 110% week and then go on the scale.

 

Whether you are home or away incorporate some exercise.  Get out and walk.  Do it before breakfast and again before dinner.  Play miniature golf; swim; hike; row; play tag or “I got you last” (our favorite:). ;

 

When you are 100% all week you really enjoy your cheat treats.  You enjoy it because you are not cheating everyday and everything taste so much better when you don’t do it all the time.  Same goes for vacation.  Enjoy it and all that comes with it.  We don’t have them every day so you want to feel the best  and live the happiest you.  Don’t do anything or make any choices that you know is going to make you feel uncomfortable or take you out of that happy vacation feeling.  Think things through and make the right choices that keep you in a happy place.  You are the only person in charge of your happiness.   Keep yourself feeling good – because how you feel will determine your day.

Everyday you are in charge of your happiness

Before you make a choice make sure it’s one that will make you happy 

Happy Holidays

Much love and happiness from the staff of Innovation

~Love to Live Healthy with Josephine Fitzpatrick

 

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APRIL’S MYTH AND FACT

IS EATING AT NIGHT OKAY?

April’s Myth and Fact question is one of the questions that have the most confusion.  The reason why we are so confused is because when we read things we often get half the details and information of why we should or should not do something.  This week we are going to answer the question — is eating at night okay?

The answer is simply – YES.  You can eat at night.  It doesn’t matter what time you eat.  Your body doesn’t stop when you go to sleep.  In fact, your brain and body stay remarkably active while you sleep.   Your body actually works harder while you are sleeping and burns more than when you are awake/sitting/resting.  — It burns more at sleep because it has to work harder to keep everything alive while you are sleeping.  That’s why sometimes you might wake up sweating.  Your body and brain are running 24 hours a day.

MYTH:  it’s a complete myth that you won’t lose weight if you eat at night.  And also a Myth that you will lose more weight if you don’t eat at night.

FACT:  You can’t eat at night if you already ate all your food during the day.  Most people consume more than they need to during the day.  So by the time night arrives you are more than done.  And yes if you are over eating you will gain.  But if you are eating for weight loss and following your menu – it doesn’t matter what time you eat.

I often explain we have weight loss, maintain, and weight gain days.  —If you follow your menu and eat all your food that’s allowed from your menu during the day and still grab something extra at night you will go from weight loss- to maintain.  If you grab more than something extra it will eventually be a weight gain day.  However, if you stick to your menu and you save a snack or two for nighttime it doesn’t matter how late you eat it — you will still lose weight.

RECAP:  If nighttime comes and you didn’t save any of your snacks — then you are done and you can’t eat at night.  But if you know you like to eat at night then it’s up to you to give up a snack or two during the day and save it for nighttime.

Most people love to eat at night.  Why?  Because we are in our comfort zone.  The outside world no longer exists.  The kids have settled down, and you are done with work and you can finally sit and relax in bed or in front of your favorite show.  When the sun goes down and dinner has ended – what’s the first thing you do— you find yourself in the pantry or refrigerator looking to grab something to relax with whether it’s a drink, snack or dessert  — we reach for our favorites at night.  Night time is also when many will go out for a drink or two.  Whatever the case the most important thing is to make sure you save your snacks/desserts/drinks for when you need them.  It doesn’t matter what time of the day or night you have them.

— We sometimes get into these mindsets – Im going to force myself to not eat at night — and then what happens you end up bingeing.  So now you ate your food all day and ate all extra food at night.  You wake up in the morning feeling defeated.

FIX:  it’s so much easier to plan and prepare.  If you like to eat at night – save your snack(s) until night time.  You can get through the day a little hungry but if you know night time is too hard – save the snacks.  If you know you are going out for a drink with friends at night then you have to give up a snack during the day.  It’s an easy fix if you plan for it.

So at the end of the day – it doesn’t matter what time you eat.  What matters is you are only eating what is on your menu and never more.  Plan it out.  Each day know when you are eating and if you like to have something after dinner or night time – plan what you want to save for that time.  When you do this you are giving up something during the day.  This goes back to when I tell you that it’s okay to be a little hungry.  You need to be a little hungry at some point in the day but it doesn’t matter if it’s Morning – Noon – or Night.  Plan and embrace the little hunger and skip the snack when you know you can get through it.

TIP:  Don’t skip the snack/dessert/drink when you really enjoy it or need it.  Skip the snack/dessert/drink and embrace the hunger for when you are busy and it’s easier to get through with tea, water, coffee.

We do our best to stay 110% on program 6 days a week so we can enjoy our cheat day.  And when we do stay 110% on program all week long we really look forward to our cheat day — you can use this same mental strength for your days.   Pick a snack, dessert or drink that you love to have at night and mentally you will stay on program all day knowing you have a yummy treat at the end of the day to look forward to.

You are the only one who has the power over your own mind

~Love to Live Healthy with Josephine Fitzpatrick