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Category: Motivation

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MARCH MANTRA – I WANT TO LOVE THE BODY I LIVE IN

PODCAST – TRANSCRIPT

SPEAKER (Josephine)

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today’s topic is Hello, March, and our March Mantra is I want to love the body I live in. What I want you to do is I want you to start March feeling in control and feeling positive, reminding yourself that any wall that is put up you will break down with confidence and strength, because this is what you want and no one is going to take it away from you. 

On a Monday, we always feel great and we are always ready for a weight loss week, but by Wednesday we tend to feel exhausted and overwhelmed. We end up having a lunch out or dinner out. We go off plan a little bit and then, before you know it, we say, “ah, we’re off plan”, might as well just keep going off. We have to remember if we want the best results, we have to stick to our program six days a week. Yes, of course, if you go off program, one of the best things about the Innovation program is you get right back on and you keep moving forward. But remember, every day is either going to be a weight loss day, a maintain day or a weight gain day, and only you are in control of those results. You need six weight loss days to see the best results. 

Watch your weekends. Friday is a day we can start to be tempted to go off our path. When you are tempted, I want you to remind yourself that every time you take a step back means you have to make up that step first and then start losing weight again. So you have to think to yourself is it worth it? 99% of the time it’s not worth it and you will look back and you’ll think why did I waste all my hard work on a weak moment? Be a little hungry, look for the little hunger and embrace the hunger. It only takes two weeks to replace a bad habit with a good habit. So push yourself through the next two Fridays. Stay 100% clean on program and the scale will reward you fabulously. I want you to stay positive and remember how important your goals are to you. Think about how happy you are when you do the right thing and you live the program. Embrace that feeling. It makes you happy. You feel amazing on program. So stay focused. Fridays are fun and exciting when we’re entering the weekend, but when it comes to food, they are still Fridays and you must be on program if you want to see and feel the best results. 

Some motivating goals. Short-term goal where do you want to be by April 1st? That gives you a month. You could lose one pound a week. That would be four or five pounds. It’s five weeks in March, so that would be five pounds. You could lose two pounds a week. That could be eight or 10 pounds. More importantly, where do you want to be 4th of July? Okay, that’s 20 weeks. I just recently did a video the other day that said for March 1st to July 4th is 20 weeks. If you lose the very least one pound a week, you will see 20 pounds of weight loss by July 4th. That is amazing and so worth putting in the time. 

One pound a week doesn’t sound like a lot, but when you get to 4th of July and you look back and you are 20 pounds lighter, it’s going to mean everything. That one pound a week is going to mean everything. And one pound a week is very doable. It doesn’t matter what you have going on. It’s not even going to make you feel that hungry because you are  not giving up that much for one pound a week. Commit, follow it and you will look back and be so happy you did. 

Okay, listen, there will always be some kind of hurdle that is in your path and in your way. Social plans, stress, tired, even happiness can make you weak and overeat. Stay strong and jump these hurdles, because that is what’s going to take you to where you want to be. Mental strength is where your focus has to be. Remember and remind yourself daily what you want and how important it is to you. How do you want to feel on your next vacation or how do you want to feel this summer? Right now, you have the control to determine your results, but every day that passes will be one less day you have. I promise you, every hurdle you get over will help your next hurdle be even easier than the one before. Keep moving forward. 

Work hard every day and remind yourself, when you are in the face of temptation, that there is no better feeling than feeding your body less and losing weight. Being comfortable in your own skin and being in control when you stay on program, especially in the most challenging of times, is when you will get the best results. If you speak to any of my clients, they will tell you yes, of course, staying to your meals and snacks is hard. Doing the five hour fast is hard. The detox is hard, eating less is hard, but as soon as you go off program, that is so much harder. So choose your hard. 

Is it harder to be doing the right thing, feeling good, or is it harder to be off program, knowing I’m eating more but I don’t feel great? You immediately feel the loss of control and you will immediately feel thicker and bloated. You don’t want to do that. When you are on program, you’re not only losing weight, you’re losing body fat and that is why even one pound a week feels so good. So stay on program, stay mentally and physically strong and I promise you this spring and summer you will be ready for all the exciting plans you have, all the vacations, the graduations and beach days and, most important, you will feel good and you will love the body you live in. I hope this helps. I’m wishing everyone a beautiful, happy, healthy week. Much love and hugs from me to all of you. 

~Love to Live Healthy with Josephine Fitzpatrick 

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DARA GELB LOST 15LBS AND IT CHANGED HER LIFE

Josephine (Host)

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today we have a very special guest, Dara Gelb. She’s going to share her story how she lost 15 pounds on the Innovation Weight Loss Program. But that weight loss not only changed her body, it changed her life. Let’s see if we can bring her in. Dara. Hi, how are you?

Dara (Guest)

I’m good thank you. How are you?

Josephine (Host)

I am great thank you. Dara you lost 15 pounds on the Innovation Program. You were sent to me because your daughter was having her Ba Mitzvah, right? So that was why you were sent to me originally. and it ended up being so much more. So let’s talk about that. The 15 pounds you did lose rather quickly, right? 

 Dara (Guest)

I think I started like end of August, beginning of September. So it really I just came in looking for some, I guess, structure, some more routine, some flexibility within that structure, if that makes sense. And I was just ready for a change and ready to commit and it just became a whole life change that I could never have anticipated. 

Josephine (Host)

I love that. That’s amazing, and you came in just wanting to look and feel better. 

Dara (Guest)

I work in the summer and I had just been in a place where I just wanted to make some positive changes for myself and this program really just seamlessly fit into or I seamlessly kind of fit it into my life and my lifestyle and, with your help and support, it just really worked. 

Josephine (Host)

That’s amazing. I know the bar mitzvah was in November. 

Dara (Guest)

 Yeah, it was the BA Mitzvah was end of November 

Josephine (Host)

Im sorry the BA Mitzvah. it was end of November. And I remember one thing I loved is when you said you felt like a princess that day. And that was so special to me because that was really our goal. We wanted you to feel the best you could feel. You know, and really when you change and have that confidence, it’s a big deal. You know. It changes who you are and how people look at you, because you’re walking with confidence rather than feeling like, oh, I don’t feel good and you know it’s this big beautiful day. 

 Dara (Guest)

 It was like one of the first times, I think, I’ve worked in my adult life, that I’ve worked really hard for something and seen like a real change, not only with how I look and feel or like look physically, but how I present myself and feel about myself.

It’s not always easy, you know, and there are days, like we’ve talked about, that are, you know, you feel hungry but never starving, but feel hungrier than others. There are some weeks and the holidays was challenging to work through, but I think that the best thing that I’ve found through you and your support is really like the ability to restart successfully, that like having a bad day, you know, and making choices that you can allow yourself to make and then forgive yourself and start over. I think that I have been able to say to myself like this was a rough day, I enjoyed it. Or maybe like the experience that I was having was different than just my average day where I could make choices that are all on program, but that that’s okay, that it doesn’t always mean there’s going to be a change in the scale. You know, up or down, that I have to learn to enjoy the choices that I’m making and if I have a rough go, that that’s okay and I have you and I can report to it you know and your feedback and support really helps. I really can’t imagine it not helping anyone that’s trying your program. 

 Josephine (Host)

Thank you. I appreciate it. I know the food has really helped you and I love that you’ve really learned how to eat it and you’ve learned how to enjoy it and spread it out. You don’t sit and eat a full meal, but you eat what you need and you’ve really learned to listen to your body like that. I think that’s really important. I find I get a lot of feedback from clients who listen to the podcast that they tend to just eat what’s in front of them. I know for you especially, like I even see, because when you send me the food you’ll have like three rainbow balls but you’ll only eat one because you only need one, or you’ll eat two and you’ll separate it, but you eat it when you need it. 

 Dara (Guest)

Yeah, I think that I have definitely been more of a picker my whole life. I’ve always been tasting and I’ve always been able to eat in modification or make choices, but I just got to a point in my life, like over 40, where it was just starting to affect just how I looked and felt. I think the products that you have are amazing. I think that it’s allowed me again to have so much flexibility and food that tastes good, because what you always say is that if you’re eating less, you have to really enjoy what you’re eating. 

And I really do love the food on the program. Then when I go out, like being able to have your support and really enjoy the food that I have. I start my day and I graze, like I take it, I’ll take some water, I’ll have some coffee and then, if we go out and I have a meal, I’ll sometimes come home and know that I have a dessert that I can enjoy myself, because I like to have a little bit of something sweet at the end of the night. I think what I really love is that I don’t have to count calories and I don’t necessarily have to look at all ingredients, like if I follow the program. I know I’m making good choices and I’ve seen the results of that.

Josephine (Host)

Yes amazing results. What would you say is your favorite food is here. 

Dara (Guest)

Oh it’s so hard to pick one. I mean those rainbow protein balls are like damn. The truffle balls I’ve tried this week are amazing. But I mean all the food is good. I love the pastas, I love the cheese quesadillas, and obviously those muffins in the morning. But I’ve been having variety with them all. like my morning meal i like the protein PB bar. I just I love like being able to spread it out. Some stuff is crunchy, some stuff is softer. 

Josephine (Host)

I was thinking about you the other day. Do you remember when you had COVID and use to make them bring it to your door? 

Dara (Guest)

Oh my God, I just had everybody like heat it up and leave it right at the basement door and I would like come up and take my food and go back down. I really needed that delivery because I didn’t want to, you know, rely on anybody else to kind of make the food. It was really like it gets me through, yeah, and I enjoy it.

Like I was telling you I always keep a bunch of your snacks in the car for like when I’m on the go and I teach all day and then I drive all afternoon, most of the afternoon, so I keep snacks in the trunk and it really helps, and I think I’ve also learned to plan better than I ever did and I think planning like is really key the key to my success with the program being able to plan you know what you’re eating and plan for the times where you think you’re going to be off program and and then really make the most of the days where you can stay on. 

Josephine (Host)

Yes even when you went away with your hockey weekends you did great. 

Dara (Guest)

Yeah, I’ve learned to like, say no and to know that that’s okay, not only with the program, but you know, we talk about it every week, like in life too. 

Josephine (Host)

So one thing which I love about your story and I find that so many clients are going to enjoy it and really learn from it and be inspired from it is the weight loss wasn’t the only the big part of it, of course it’s great because you look amazing, and we love that. We always say, everything is great in life when you are thin and fit in your clothes, but it changed so many other areas of your life, and that’s what I want to touch on, because that I feel is so important and I feel like so many people will relate to that. 

 Dara (Guest)

Yeah, I just I think I was often looking to others for happiness. I’m like a huge people pleaser and I think a lot of me was looking outside to make me happy, to make me feel better. And I think what I really learned through your program and through the working hard and seeing the benefits of that is that it’s okay to say no and and not have to explain everything. You know we always talk about less is more and that to really prioritize yourself and your family and what means the most to you. And it’s been a struggle for me but I wouldn’t change it for anything. I think I’ve learned so much just about you know how to approach friendships and relationships and work, you know, and life just through you and this whole process, I could never see myself giving it up. 

Josephine (Host)

I love that. I do think it’s so important when you lose weight, of course we love that you look good and we always say that’s so great, but really what it does, it gives you the confidence of not only what you’re capable of, but when you feel your best, how you look at other things differently. And so we’ve been talking about boundaries and we’ve spoken about prioritizing, and obviously I’m a big family person so I always say, like your family is your core, and that’s where you you should always prioritize and build off of that and then add everything else positive on to it. But the key is can you really do that when you’re not feeling your best? 

Dara (Guest)

Right. 

Josephine (Host)

That’s really what this is about is, when you get to that point of feeling your best, all of a sudden you can put things in order. 

Dara (Guest)

And I think you know I’ve always heard like if you’re not happy with yourself or you’re not doing the work from within like you really can’t be happy with anything else, but it really does change you and I don’t think I really understood that until going through this process with you, that you have to be happy with who you are and I think the weight loss and the work that I put in to do that and making a commitment to the program really helped me make you know what I really hope is some positive changes in my life too. 

Josephine (Host)

I love that, and they are already you, are making amazing positive changes we’ve seen that, which is unbelievable. I’m so happy about that. 

I did want to touch on one more thing. I think is really important is that you did lose the weight fast and of course we had the Ba Mitzvah, so yeah for that. But you kept it off. You actually even got thinner after it, and I think what we have said is it’s really because you just needed structure and kind of new you. I think you kind of had all the fundamentals of what you needed to do. But you really just, I think once you had that structure and that control, it came right off. 

Dara (Guest)

And your support, I think, being held accountable, you know, learning first what I had to change, and having your support to be accountable through it, and I think when you write anything down, you’re going to be more successful. So just you know, texting you and then having that support if you need to be flexible, you know, and having, like you know, sometimes you say like stop, you know, like you’re being hard on yourself, stop, or like you know tomorrow’s a new day. 

It really all just worked for me and because I’m really enjoying what I’m eating and I feel full, and so I’m able to say to myself, like do I really want the French fry in the car? Like is it worth it? Do I really like, want to, you know, eat the icing, you know, and there there are temptations, but I’m able to not do them because I enjoy the process. I’m able to kind of, you know, like you we’ve heard before in the podcast, do i really need it or do I want it.

It’s funny at the time I think I was thinking to myself I can still do what I could do in my 20s, and so I think your body changes, right, you know your life changes and I think the structure of it and, like I had mentioned before the the flexibility of the choices that you can make within that structure really worked. And you know the times we saw the scale going up a couple of times we made some changes and it went back down, and it just really works. 

You know it’s a little like off topic, but going back to like weekends away, that it’s okay, that I don’t need to sit, if I’m enjoying, I can make the choices. And if someone were to tell me, you know, why aren’t you doing this ? I can say like I’m good with it, you know. Or I can just say I’m good. Im enjoying the experience and I can stay on program even if I’m not at home doing my normal. 

Josephine (Host)

Right, which I love, yeah, which is really important. And I do want to point out because I think this is so important, because this is like being a recurring theme in my podcast, you don’t exercise either. 

Dara (Guest)

Listen I, I’ve tried and I am still working towards like two things I’m really trying to drink more water and at least get out and and walk, because I think it’s just important for your overall you know health and well-being and mindset. But I really did this with all from food and with my commitment and with you, and the help and support that we get from you and just from eating. It really was little to no exercise. 

Josephine (Host)

Love it. You’re so inspiring. I’m so excited to share this. I can’t wait for everyone to see you before and after. I mean, I know how you’ve changed from the inside out, which I love and I it was such a gift to me to be able to see that. But when everyone sees you before and after, it’s amazing, so I’m really excited for that too. 

Okay, honey. Well, thank you so much. 

Dara (Guest)

Thank you for you, for everything. I’ll see you next week. 

Josephine (Host)

Thank you, dara. Thank you for sharing your amazing journey with us. You are so inspiring. You showed us that the weight loss, of course, is so important on the outside, but how important it is on the inside because it can change your life with the confidence, the motivation, the inspiration that you get from feeling your best. I’m wishing everyone a happy, healthy week full of love and hugs from me to all of you. 

~Love to Live Healthy with Josephine Fitzpatrick
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SHARI RAUCH 25 LB WEIGHT LOSS

LOVE TO LIVE HEALTHY PODCAST

TRANSCRIPT

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

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MEET HOPE WHO LOST 50 LBS ON THE INNOVATION WEIGHT LOSS PROGRAM

Transcript from the

Love to LiveHealthy Podcast

Josephine (Host)

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today we have a very special guest, Hope from Port Washington, who lost 50 pounds on program. Let’s bring Hope in. Hey, there you are! Hi. you look great. 

Hope (Guest)

Thank you. Thank you 

Josephine (Host)

Thank you so much for being on. I really appreciate it. You have such a great story. I wanted to share it, so tell everybody how much you’ve lost. 

00:59- Hope (Guest)

I have lost a total of 50 pounds. 

Josephine (Host)

That’s insane I just can’t even believe it when I hear it.

Hope (Guest)

I can’t either.

Josephine (Host)

I’m so happy, you look so good. I can’t say it enough. I always say you look like Sandra Bullock. You really do. 

(Josephine (Host) and Hope (Guest) 

Both laughing

Josephine (Host)

So one of the things I love about your story that I feel like so many people would relate to is it’s not the first time that you were on the program.  

Hope (Guest)

Right. So I think this is my second, or third time,

Josephine (Host)

 it’s your third

Hope (Guest)

Yes, third, right, so, yes. So I remember coming to you years ago and I it worked for the time that I did it, but I was never as committed as I was this time, and I really feel like you need to be in the right frame of mind to really commit to taking care of yourself, which is what I did. So when I came back to you, it was September, it was two years ago, so we’re almost two and a half years ago. 

I was in a place in my life where I really needed to make a change. My mother passed away five years ago, just recently, so I had been coming off of mourning from my mom, and then COVID happened and I definitely put on a tremendous amount of weight during COVID, I also think, in relation to losing my mom near the same time. So at that point, two and a half years ago, I got to the place where I was like this is enough, and I wasn’t feeling well. I have three children that I need to be around for for a really long time and I just I had had enough. 

So when I came to you, I was determined and really focused on doing this for the last time. I knew, I’m making this truly my lifestyle and now I don’t look at it so much as a diet anymore For me. It’s a new lifestyle for myself and I’ve never felt better. And for anybody thinking about doing it, I can’t recommend it enough. You’re amazing. You’re here every step of the way. I mean having you in my life, on my side and in contact with me. You know, every day, whatever and whenever I texted you is super helpful and, I think, makes a huge difference in the journey. 

Josephine (Host)

Thank you, I really appreciate that. I love being there for you. Just seeing you through it. I get the best part because I see you come to my office with such big changes every single time. You know, we just got to numbers we didn’t even know, I mean we knew you wanted to be there but seeing it and being there is a great place.

Hope (Guest)

I’ve never been at this number in my adult life that I can recall, maybe other than on my wedding day. 

Josephine (Host)

That’s so great. I love that.

 Hope (Guest)

I also think a key thing and something that you know I’m also really proud of is you know, I have genetic high blood pressure. So I was diagnosed with high blood pressure when I was 35 ish and now I’m 47 years old, I’ve always had to be on medication because it’s a genetic thing for me. But I never really understood so much the connection between weight and high blood pressure because you know, when I came to you two and a half years ago, 50 pounds heavier, I was on 40 milligrams of the blood pressure medication that I take and I see my doctor regularly. And now after losing the weight, I’m now on five milligrams, which is a huge change, and it’s all because I took control of my health. There is still this genetic component to my issue, which is why I am still on some level of medication. But there is a definite correlation between weight and health issues. That, as we all know. 

Josephine (Host)

Yes. But now you are proof of that

So I remember the first day you came back and I remember you saying to me I just cannot be like this, I have to change, I just have to change. And you were so mentally ready and I tell clients all the time If you’re not mentally ready, it’s very hard to do, it almost has to click and it has to be like, okay, no matter what, I’m doing, this. 

Hope (Guest)

Yeah, absolutely. And I feel like, look, I have had ups and downs with my weight. I would say most of my life, and especially most of my adult life, between gaining the freshman 15 and then some in college and just periods throughout my life I have struggled with my weight. But this time it’s like I was determined and it really was in my mind, a do or die moment. And I wasn’t at any risk really health wise, but in my mind it needed to be do or die for me to be so committed and to know that I had to do it, I needed to convince myself that I had no choice but to succeed. And that mentality just has kept me going. And you know, I’m there. I’m in a good place but of course as you know, there are always these five pounds left I want to get off so I can have a little bit of a buffer, but I’m incredibly proud of myself. 

Josephine (Host)

You should be, And really, when you talk about those five pounds, I want everybody to understand you’ve reached your goal. I think twice already. Yes, you keep moving it. 

Hope (Guest)

(LOL) Yes, exactly. That’s right, my goal keeps getting lower. Yeah, yes, that is very true. So I did. I achieved everything that I set out to, but you know how it gets. You know you want that little bit more. 

Josephine (Host)

Absolutely, and you know you can do it now. I think even when we set your initial goal, you know you had quite a bit to go. So you were like this is where I want to be. But as you got closer you were like, oh wait, I’m losing, I’m doing it. And you were like I’m going to move it. And there’s nothing wrong with that, you know

Hope (Guest)

And I think I’ve really learned. You know you’ve taught me so much about it all. You know it’s changed everything. It changed my relationship with food and how I think about my day. You know there were so many years where you know I would joke with my sister that I, just I have an unhealthy relationship with food and I don’t think I have that anymore. You know there were so many years of my life where I think my whole day revolved around what I was eating when I was eating and what was going to be the next thing I got to eat, right, and now I don’t have that. You know I eat because I’m hungry. When I’m hungry, I eat because you know I want to, not because I’m so consumed by it, and that’s been a big shift mentally for me that I’ve noticed, which is great. 

Josephine (Host)

I love that. That’s so important. I love these things and I even said it on the last podcast when it comes from clients who’ve, you know, proven the success. It means so much more coming from you, because I can tell everyone everything every day, but like actually hearing it all from someone who did what I said and has had the success that means everything. 

And I’ve first hand seen your appetite change. You know, I think majority you would did the innovation, but you did do a five hour fast. I think now you eat more the fasting times only because it’s set. It’s set in your day almost. 

Hope (Guest)

Right, I think by by almost, by default or by happenstance, I sort of do the five hour because I don’t really eat until around noon, only because, you know, I get up in the morning, I have a cup of coffee, but I’m not hungry yet. So I feel like I wait for my body to tell me that I’m actually hungry rather than saying to myself well, I’m awake and it’s the morning, so I’m supposed to have breakfast. I don’t feel like I need to have that meal, so I really tend to stick to the way my day just works between, you know, getting my kids to school and getting to work and doing all of my stuff in the morning. Now I really start my day with lunch, then I’ll have a snack, I have dinner and then I typically will have another snack, but I just I’m not eating a lot throughout the day, which is also a big change for me from before. I always felt like, well, I have to eat because it’s time to eat, whereas now I don’t feel that way. 

Josephine (Host)

Exactly you are not eating breakfast just because someone said morning is breakfast time, or because 12 is lunch time. 

Hope (Guest)

Right, exactly. 

Josephine (Host)

And that’s the thing I was going to say you were kind of doing the five hour or just eating in a smaller period of time, because you are overall eating less because your stomach shrunk, and you knew you were really being conscious of like do I need this? Or, you know, am I hungry? Why would I eat if I’m not hungry? And then, of course, we know we’re also saving our food because we want to eat when we are hungry. Not just because it’s a time of day 

Hope (Guest)

And I know everybody who does your program says this. But you know, having the cheat day is amazing. You know, knowing all week, that I typically do my cheat day on Saturday. So knowing all week that I have Saturday to look forward to is amazing. And the funny thing is is that it’s never a free for all. You know, I’ll have a bagel in the morning if I want that, because that’s something I love, or I’ll have, you know, a scoop of ice cream in the evening if I want. But I’m not gorging myself all day because I almost can’t, Like, I don’t have the appetite anymore to eat like that, which is also kind of nice. Knowing that I can eat what I want on that day makes the rest of the week, you know, so doable.

Josephine (Host)

Yeah, I agree. It’s the light at the end of a hard week.

I also want to touch on the food a little bit because I know you do a lot of the innovation food and I love that because we get questions all the time from people. 

Hope (Guest)

And it’s funny because a lot of people in my life will ask me about your food versus regular food, because sometimes people don’t understand that you have this whole store full of amazing foods for anything you could want. I typically place an order if I’m not coming to see you on a Monday, so I have stuff in my refrigerator, in my cabinet, that I can grab throughout the week. I like knowing that I have that, that it’s portioned, I don’t have to think about it, I know what’s a meal, I know what’s a snack, and it just makes it easier and, especially at the beginning, it takes that guesswork out of it when you’re still trying to figure out how much of something to eat, what a portion should look like. It’s really helpful and it’s also delicious. 

Josephine (Host)

Thank you. Yes, It’s great too because I know a lot of people just get to that place of really being hungry in the beginning, and if you don’t have something in front of you, it’s when you can just grab and go off so quickly. 

Hope (Guest)

Yes, and that’s why all of your snacks are really helpful too, because it’s nice, especially at the beginning, when your body is still going through hungry phases, more so than two and a half years later. Knowing that I could grab something of yours that wasn’t going to affect my weight in a negative way was really helpful. 

Josephine (Host)

Right, love that. I know I always say you’re so good at our taste testing, especially when we bring in all the new foods. You’re always giving me those positive feedbacks. You love trying the new.

Hope (Guest)

Oh, I love it. I love when you’re bringing in new foods. 

Josephine (Host)

I love that. Yeah, that’s great. So tell me one thing what advice would you give somebody who was like questioning should I do it? Am I going to be hungry? That’s one of, I think, the biggest questions I get when somebody comes in, right? Am I going to be hungry? 

Hope (Guest)

So I would say, without question, there is no reason not to do it. It is an incredible thing to do for yourself and it means spending some money on yourself, which I don’t often do. Like I said, I have three kids, so most of my finances and things go to them, but this was something that I needed to do for myself. So I would say, set aside whatever it is you can, if you need to, and to do this for yourself. 

Don’t worry about being hungry, because there’s, and this may be weird to say, but there’s a little bit of me that at the beginning, I almost wanted to feel hungry. Because I forgot what that felt like. I forgot what it meant to be eating because I was actually hungry and not because I felt like I was supposed to be eating. So I would tell people not to be afraid of feeling that way and just know that there’s so much to eat, there’s so much variety, there are so many options. You’re never going to be hungry for long. It’s not like that, this isn’t a starvation plan. 

In fact, there were times, especially and at the beginning I was doing the menu. You gave me my menu and the menu was three meals, three snacks, and I would plan out my day, and back then there were a lot of days that I was eating everything you gave me, all three meals and three snacks. 

So, it’s a lot of food. I have never felt deprived and I’ve never been bothered by feeling hungry. And then, as I went along, like you said my stomach shrank and I was losing weight, I wasn’t as hungry. That’s when I went off of the three meals, three snacks, because I just didn’t need that much food. 

Josephine (Host)

Right, exactly. And I really do love what you just said too. I actually should use that on brand new clients when they come in. When you said, .. Don’t you want to feel a little hungry? You’re obviously here because you haven’t had that feeling, and sometimes we forget to embrace that Like OK, that means we’re in the reverse and we are doing the right thing, and taking in less and losing weight.

Hope (Guest)

Right it was almost like I forgot. I didn’t understand what being hungry really felt like back then. Because then it was, I was just eating all the time, or eating more than I needed, and then I was feeling sick and I was like so disappointed in myself for eating as much as I was eating. And then when you start this and you realize you eat what you need, and that feeling of hunger you’re like, oh right, that’s what it feels like I’m supposed to be hungry through the day.  That triggers to tell me I’m supposed to be eating now

Josephine (Host)

Exactly and how much more you enjoy when you are eating. Because you are no longer eating just to eat.  

One thing I have to point out, because I love this and I tell clients this all the time, Hope does not exercise. She lost 50 pounds and she doesn’t exercise.. It’s absolutely so motivating for people to hear that because you know people are very busy. And im not talking about moving. You’re so active. You have three very active kids. You’re always on the go. You’re always running here or running there. I’m talking about true gym exercise.

Hope (Guest)

(Laughing). So I know it’s kind of embarrassing, yeah. So look, I’ve never been one to embrace and really enjoy the gym or working out. I don’t like it. I wish I did. I want to like it, I know it’s good for my health. And I keep saying I’m going to start lifting, you know, even light weights, just because, you know, at 47 years old, I kind of need to be doing something. But yes, I did. I managed to lose 50 pounds without, you know, traditional exercise, right, like you said, I am constantly on the move. I am a single parent to three teenagers who have very busy schedules and sports and things, and I work full time. So you know, there’s not a lot of time for me to, you know, to dedicate to exercising, but I’m also running around all the time. So I am, you know, active in that way. 

Josephine (Host)

Yes very active. But the reason why I brought that up is because people will use it as an excuse. Like I always tell them as long as you’re moving like not just sitting at a desk from morning until night and then going into bed. As long as you’re moving, that’s enough. But don’t use not being able to get to the gym as an excuse or not a reason to not lose weight. 

Hope (Guest)

Right, and that’s something that I love so much about you and this program is that I didn’t have to take on spending hours a week in a gym to make this work, because it’s about the relationship with food, understanding what you’re eating, the right food, the right calorie intake, all of that it works. So, you know, for those who liked exercising can do it, great, but you don’t have to, and that was very that’s really important to me because, like I said, even if I had the time, I probably wouldn’t be doing it because I don’t like it. 

Josephine (Host)

(Laughing) I know you don’t, and that’s what I loved about it, and I thought that was so important for people to hear, because sometimes people are so afraid they’re like I don’t have time to exercise, I can’t be doing this if I don’t exercise and i’m not going to lose. Not the case. 

Hope (Guest)

But I also love that you are okay with the fact that I don’t exercise and that you tell your clients that that’s not a reason not to do this, because you know I’m sure there are other you know nutritionists and weight advisors out there that say you have to work out like that. I love that you are not like that, that you get that it’s not for everybody, it’s not on everybody’s schedule and it’s hard to do and it shouldn’t prevent anybody from getting healthy and doing this for themselves. 

Josephine (Host)

I love that so many people are going to be so inspired by you. I am. Every time you walk in my office, I am inspired by you.

Hope (Guest)

Well you know I couldn’t have done this without you. You know that and for anybody watching, it’s been two and a half years. I still go to see Josephine. I used to go at the beginning it was every two weeks and then it was every three and now I’m coming like once a month. But I love coming to see you sitting in your office for the time that we have together. It just keeps me on track and I said you are like, you’re my therapy and I love it. So I literally could not have done this without you and your support and everything these two and a half years and I’m not going anywhere. 

Josephine (Host)

That makes me so happy. Thank you so much. I love you. Thanks, for the beautiful talk and I am wishing you to have the best day. I know you’re running out and I don’t want to hold you. 

HOPE (Guest)

Thank you. I’ll see you in a couple of weeks. 

JOSEPHINE (Host)

Thank you so much. Hope. You are absolutely amazing 50 pounds lighter. What an inspiration to so many people. And thank you all for listening to the love to live healthy show. Thanks for tuning in and I’m wishing everyone a happy, healthy week. Much hugs and love from me to all of you. 

~Love to Live Healthy with Josephine Fitzpatrick

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MEET JENNIFER AND TRACEY FROM WESTCHESTER NY

LOVE TO LIVE HEALTHY

TRANSCRIPT

TRACEY AND JENNIFER FROM WESTCHESTER, NY

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

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ONE ON PROGRAM DAY AT A TIME

If your week is feeling a little challenging I want to remind you that you are not alone. One of the hardest things about holiday weekends is retraining the brain and the appetite to get back to eating on program and eating less. You will have a few tough days and by mid week you will feel back in control. Just stay focused and don’t give in to temptation. Think about your goals and what is truly important to you. Everything will feel better one on program day at a time.

By the weekend you will be ready to get back on the scale and have your cheat meal. Then next week instead of taking it one day at a time maybe take a leap and do the detox for 5 days or the 5 hour Fasting for 5 days. If you are feeling inspired and motivated then give yourself that jump to get to your next new low.

Remember the detox and 5 hour fasting is not something you have to do every week. Some clients do the detox every week with weekends off and others love the 5 hour fasting and live on it. But some will do one or the other and do it once a month. Some even combine the detox for a couple of days and the Fasting for a couple of days. You do what works for you. The most important thing is to keep moving forward and feeling your very best while you are doing it.

With November ending and December beginning we have to remember we will need to prepare in advance for all the holiday parties and vacations.

December is so busy it always tends to feel like the shortest month of the year. It’s a great month to enjoy when you need to — and the weeks you have nothing going on is when do everything you can to stay on program and get the very best results.

Remind yourself when you are doing the right things how great you feel when you are getting dressed or when you are going out or something as simple as putting on a pair of sweatpants. Everything feels better when we are doing our best to be our best.

Stay in the positive mindset of giving 100% on the days and weeks you can, because those 100% days and weeks will make a big difference in your results at the end of the month

It’s up to you to live WITHOUT the regrets of

should have, would have, could have

BUT I DIDN’T

 

~Love to Live Healthy with Josephine Fitzpatrick

It,Is,Always,The,Right,Time,To,Do,The,Right
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DOING THE RIGHT THING IS ALWAYS THE RIGHT THING

DOING THE RIGHT THING IS ALWAYS THE RIGHT THING

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

Use,Your,Time,Wisely,,Please!
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USE YOUR TIME WISELY

USE YOUR TIME WISELY

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

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

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

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

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

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

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

DO IT NOW

SOMETIMES LATER BECOMES NEVER

 

~Love to Live Healthy with Josephine Fitzpatrick

 

INNOVATION WEIGHT LOSS

& HEALTHY FOOD MARKET

8031/8037 JERICHO TPKE

WOODBURY, NY 1797

516 802-5055

WWW.INNOVATIONWEIGHTLOSS.COM

Quote,-,Be,The,Best,Version,Of,Yourself,-,Typography
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HEALTHY 2023 CHALLENGE- BECOME THE BEST VERSION OF YOURSELF

2023 HEALTHY CHALLENGE

WORK TO BE THE BEST VERSION OF YOURSELF

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

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

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

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

HOW TO START BEING THE BEST VERSION OF YOURSELF.

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

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

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

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

3. USE THE POWER OF YOUR MIND:

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

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

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

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

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

My Final Tips: 

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

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

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss

& Healthy Market

8031/8037 Jericho Tpke

Woodbury, NY 11797

516 802-5055

www.innovationweightloss.com

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HAPPINESS IS A CHOICE

HAPPINESS IS A CHOICE

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

HOLIDAY TIPS :

1WATER 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 thoughtsRemind 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