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Choicesclean eatingdieteatcleanExercisefamilyfeel goodFitnessgoalshappyhealthyHealthy TipsLifestyleMotivationSUMMERUncategorizedweight loss

TUESDAY’S WEIGHT LOSS TIP

HOW IMPORTANT IS WATER FOR WEIGHT LOSS? Staying hydrated encourages proper metabolic function. Your body is up to 60 percent water and needs water to function properly. Being dehydrated prevents your metabolism from running at peak capacity. That’s definitely not good when you’re trying to lose weight.

 

DID YOU KNOW:  You should aim to drink at least half your bodyweight in ounces. For example if you weigh 160 pounds you should aim to drink about 80 ounces (10 cups) of water each day. Keep in mind that’s a minimum. If the weather is hot and humid, you will sweat more. This means that you need to consume higher levels of water. And, if you are doing any type of activity that makes you sweat, you need to consume additional water to replace the fluids that you lose. Yes, you’ll probably pee a lot more than you’re used to when you first starting upping your water intake. But trust me, there are so many health and weight loss benefits that come with water intake.

 

BENEFITS OF WATER:

  • Water acts as a natural hunger-blocker. If you think you’re hungry you might just be thirsty.
  • Drinking more water will help cut down on false hunger pangs.
  • Drinking water helps reduce drinking other high-calorie drinks.
  • Water is the best zero calorie drink around. Trust me when you drink a gallon of water a day there’s no room for other liquids.
  • By drinking ample amounts of water day-in and day-out, you can slowly tighten your skin and maintain a healthy glow.
  • Drinking water will flush out the toxins in your body, especially the harmful toxins that can take a toll on your overall health.
  • Water keeps your body hydrated and refreshed and helps maintain your skin’s elasticity. People who drink large amounts of water are less likely to suffer from scars, wrinkles, and soft lines and they won’t show as many signs of aging as those who drink little amounts of water. As you grow older, it is tougher for your body to retain water, so by inputting more water into your system, you are helping your body and your skin stay hydrated.
  • It improves blood oxygen circulation. Water carries helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and have a positive impact on your overall health.
  • It helps fight off illness. Drinking enough water can help prevent certain medical conditions – including constipation, urinary tract infections, hypertension and kidney stones
How can you tell if you are hydrated? Areas such as the skin under your eyes can become dark if you are not hydrated. If you have a lack of elasticity in your skin, it may be that you are dehydrated. To check your skin’s elasticity, gently pinch your skin and see if it bounces back. If it doesn’t bounce back, you are dehydrated.

I LOVE WATER! I credit everything to my water intake. I wake up at 5:30am every morning – and by 7am I have already consumed 4 – 16oz bottles of water. I drink it throughout the day and I always drink another 4 – 16 oz bottles right before bed which is usually around 1:30-2am. Maybe it’s because I am a pisces and spiritually a fish I love everything about water. I love to drink it, and swim in it. It’s so fresh and clean for my body inside and out. I love how it makes me feel and look.

 

FINAL TIP:  Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load, and improve the function of all your tissues. If you want to live your healthiest self – drink your water and make it a priority in your life for you health, weight loss, your body and mind. Everything runs and looks better when you are continuously hydrated.

 

~Love to Live Healthy with Josephine Fitzpatrick

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NO MORE HIDING….

[dt_sc_hr_invisible_small]NO MORE HIDING: There is one thing about summer coming – regardless of how much weight you gained, you are not hiding under clothes anymore. Summer makes you put out there what you have done. Good or bad it’s for all to see. But there is still time right now – to make a difference. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]LONG TERM: One of the things I notice so many people do is they think long term. Which is great when you are planning your savings account but not for your weight loss. It’s too overwhelming. You think – “I can’t eat like this forever” or “It will take me so long to lose the weight”. Instead you should be thinking short term and follow your menu and set daily and weekly goals. Don’t think about long term because as you lose the weight your thoughts and body change. You will physically and mentally feel better every day you are on program. Just take it one day at a time and you will see and feel the changes and that will make you motivated to keep going.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Right now you have 4 full weeks until 4th July. While it may not be enough time to reach your goal — I can promise you it’s more than enough time to feel so much better than you do today.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHAT CAN 4 WEEKS GET YOU? A LOT![dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You know how I love to break down the numbers because sometimes when you see what each week can get you it makes it real. What happens in our crazy life is we are so busy that the days and weeks pass by so quickly we don’t spend them as wisely as we should. It’s all about multi-tasking. While you are working at home or the office; while you are planning parties, or events; while you are taking the kids to school, sports, and end of the year celebrations; and while you are planning your next trip you should also be planning, preparing and following through with your food and exercise. It’s that simple. You need to do it – you want to do it – so stop making excuses and make it happen. If you do – this is what you can accomplish in 4 weeks: [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1 lb a week = 4 pounds by July 4th
2 lbs a week = 8 lbs by July 4th
3 lbs a week = 12 lbs by July 4th[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It requires you to stay on your program, stay focused, plan, prepare and follow through and most important to stop making excuses why you are not doing it. Follow and do the right things for the next 4 weeks without fail. You need to feel a little hungry everyday. Not starving but hungry. One Cheat Day a week and your other 6 days super super clean with no bites, sips or taste of anything not on your menu. You need to be mentally strong and on program and this has to be the most important thing to you at all times. If you treat the program like it’s a job that you want to be amazing at then you will see this kind of amazing results every week. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you have been amazing then continue on your path and be amazing and keep making the fabulous healthy and happy changes you have been making to your mind and body. AND if you haven’t been great then get back on program and don’t look back. If you want to make serious changes it can happen in as little as 4 weeks because you won’t stop there. After 4 weeks you will feel so fabulous you will want to continue on and feel your best throughout the summer. But it takes you being consistent every week. You have to keep doing the right things over and over again. Yes it’s easy to do the right things for a day or two but in order to see the scale move and keep moving means you have to do the right thing all the time. Doing the right things day after day and incorporating only one cheat day a week is doing the right thing. Love It – Do It – Embrace it! [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IT’S NEVER TO LATE TO DO THE RIGHT THINGS[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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Memorial Day – Have a Plan

[dt_sc_hr_invisible_small]Memorial Day is upon us and while in the past it was hard enough to get through it doing the right things…. now with everything opening up, beaches, bbq and social gathering back in full swing – we have to be more careful then ever. Our first instinct is we missed it and we want to enjoy – and I want that for you. But I also want you happy come Tuesday morning.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I know many of you think you have this under control. Just like all the other holidays – Thanksgiving, Christmas, and New Years…you get my picture? But this holiday is not one you want to play around with. Because what follows Memorial Day weekend?…… SUMMER! This is not a holiday that if you go off for 4 days you will have time to reverse the damage. NOPE! This is a holiday that when it’s over – it’s really just beginning. The very last thing you want to do is throw away everything you have worked so hard for – and we all know it doesn’t take much to do that…. Listen, I would love to tell you that you can go and enjoy your weekend and not worry about your plan – go ahead and eat whatever you want, life is short. But you can’t because you will not only gain the weight back that you lost but you will be miserable come Tuesday morning. Not only will you be miserable, I can guarantee if I asked you to tell me what was so amazing that you ate you wouldn’t be able to tell me. Because truthfully, if anything is amazing that you “NEED OR WANT” then you will have it on your Cheat Day.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Having fun, celebrating and doing all the things you want to do this weekend can be done without over eating. You need to have a plan and stick to it. Because if you don’t and you try and do it without a plan, I can promise you that Tuesday morning will come around and you will be miserable looking for some quick fix (that doesn’t exist) to make it all better. Instead, let’s try to do the right thing that will work for you now, the whole weekend and make you feel good going into next week. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DRINKING: If you are drinking – and it’s not water 🙂 – you save your snacks for the alcohol. If you know that you lose control after two then only sip one through the night or have two far-apart with lots of water in between. Losing control with the alcohol is not good for you, your weight loss or the people that are trying to enjoy the party around you. If you want to be the talk of the party then make sure the only thing they are talking about how great you looked.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It’s a long weekend and it will be a challenge. But you constantly have to remind yourself what you want and how you want to feel come Tuesday morning. Here are some easy options to follow:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]ONE CHEAT DAY: If you want to continue to lose this weekend and treat it like any other weekend then you will have ONE CHEAT DAY and you will be very mindful through the other days. You will go and have fun and enjoy and do all the right things like it’s any other day that you are celebrating with family and friends that you love. But you will not eat like it’s a cheat except for one day over the weekend. It is very doable and you will continue to lose if you follow this. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Do you want to maintain through the holiday weekend? Maintain can be tricky because you need to know your boundaries. You choose to eat clean all day and only go off for dinner and dessert or dinner and drinks or just drinks. Remember, just because it’s a cheat doesn’t mean you can’t order a beautiful clean fish and steamed vegetables and just enjoy your wine or ice cream. Cheats don’t have to be all out cheats, they are supposed to be special. Make sure you are cheating on things you love and miss. Never cheat just to cheat. If you follow this and do it Friday, Saturday, and Sunday – or Saturday, Sunday and Monday then you will maintain and when Tuesday morning comes you will feel like you stayed in control and you are not starting over but just continuing on to your weight loss week.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]GAIN? Do you want to gain through the holiday weekend? This sounds so simple right! But what is really disturbing is that it’s even easier than it sounds. You can’t have a Cheat Day and then cheat meals. You can’t do cheating throughout each day with no plan. Trust me, you will forget and think that you weren’t that bad – when in fact you were really bad. While every one of us is different and what we can tolerate is different, when it comes to weight gain I can promise you that if you are overdoing it every day and lose control you will gain weight and it may be more than you can imagine. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]What you need to do is know what your plan is and stick to it. Don’t be influenced by those around you. Always remember no one knows how hard you have worked and what your goals are. You know it and I know it, and if you want to reach your goals you have to stay strong and stick to the plan. [dt_sc_hr_invisible_small]
  • Make sure you have what you need to stay on program.
  • Make sure you are ready for the sabotages that you will be around.
  • Make sure you know your triggers and be prepared for when they are in front of you.
  • Most important – don’t set yourself up. If you don’t want it and you don’t need it – SAY NO AND WALK AWAY!
  • Look around you and be inspired by those who make their health, body, and mind a priority. 
  • This weekend you need to prove to yourself how strong you are and what really matters to you AND that you can have fun, enjoy what’s around you – without it always being about food. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WISHING EVERYONE A HAPPY, HEALTHY & SAFE
MEMORIAL DAY WEEKEND
PLAN- PREPARE – FOLLOW THROUGH
~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]
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HELLO MARCH 2020

March has arrived with weather that is a great reminder that Spring and Summer are around the corner!

 

We have a beautiful 5 weeks of weight loss right in front of us.  Do not waste it.  Do not look back and say why didn’t I do it.  Think about it — 2 lbs a week is so doable and that would be a fabulous 10 lb weight loss in one month!  Yes sometimes it requires getting out of our own way.  For example:  Stop the alcohol on non-cheat days; Make sure your cheat day is 1 day and not 1 1/2 or 2; — It’s so easy to sit and cry and think nothing works for me,  but i’m telling you that is absolutely not true.  The program will work for you  — but only if you put the work in.  You have to put the time in and you have to be consistent.  You have to be mentally prepared to give it 110% and stick to your 6 days of weight loss with 1 cheat day.  When you do that I promise you that you will see the same weight loss as everyone else that is on program.

 

If you have not been doing the right thing and are walking around miserable or are miserable inside your head — you know that you are the only person who can change it.  I can give you all the tools and I can show you thousands of clients who have done it and continue to do it and look and feel amazing.  And I can tell you 100% that you are no different than any of them.  If you want it you can have it.  But first you have to stop playing mind games with yourself, stop making deals with yourself, and no more excuses.  If you really want the 10 lbs in March then start working had for it everyday.  Follow your program and don’t let anything or anyone get in your way – including yourself.

 

Clients already have had a successful 2020 and it’s only March.  Clients from all over Chicago, California, Arizona, Alabama,  Boston, Florida, Georgia, and right here in New York — amazing amazing results.  Why?  It’s not because they all just jumped on program and did the right thing — although many have done just that.  But majority have been on and they struggled their way through it.  They have hiccups but they hold their breath and get past them.  Sometimes it’s a day and sometimes it’s a week but they get past them.  The reason I am telling you this is so you realize you are not the only one who struggles.  Weight loss is hard.  But if you want to see the weight loss you have to be willing to put the work in every day.  You have to be consistent and always continue to move forward.  You have to push yourself when you don’t want to be pushed and you have to be okay with walking away from temptation that will always be there.  But most important is you have to really decide what it is you want and how important it is to you to get there.  It’s not easy to eat less than your body needs…. it’s not easy to deal with the hunger that you feel when you are eating less… and it’s not easy to walk away from temptation when you are hungry.  But it’s even harder to step on the scale and feel uncomfortable in your own skin.

 

This month be willing to embrace the challenge.  Get through the little hunger, the temptation and the hiccups.  Pass on the drink and be okay with it.  When you are out to dinner order on program.  Walk away from the temptation and be excited about it!  Promise yourself that no matter what or who is on your path you will continue to do the right thing.  Because when you do that is when April 1st will come and you will be 10 lbs lighter than you are today and you will be so so happy that you are back in control, and back on your happy path where you always feel amazing.

 

THINK ABOUT IT:  In 5 very quick weeks you are either going to be super happy that you put the work in and feel amazing and on your way to being the best you for Spring and Summer OR you will look back and think “I should have… I could have… I wish I did it… ugh why didn’t I do it.”  ~choose your hard.

 

EMBRACE THE CHALLENGE

~It’s the challenges that make life interesting

Overcoming them is what makes life meaningful~

~Love to Live Healthy with Josephine Fitzpatrick

 

 

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HELLO FEBRAURY

Can you believe January has come and gone?  For those of you who have remained true to your goals (and there are soooo many of you) I am beyond thrilled and excited for you.  It’s a tough time of  year but it’s also the most important when it comes to weight loss.  In a blink, February has arrived and Winter Break is 2 weeks away … which means Spring Break is 6 weeks and Summer is literally just around the corner.   For those of you who have not stayed true to your goals I think it’s time you pull yourself together and start making things happen.  Because before you know it you will be saying “What was I thinking?”  — “Why didn’t I do it?”  and  “How did this happen?”  I think it’s fair to say  — life has proved that it can happen so quickly and if you are not moving and thinking and planning, it will pass you by and you won’t even know what you did in the time it was passing.

 

If it makes you feel better — it’s not just you.  Life happens quickly for everyone.  That’s all we ever hear and say:  “I can’t believe it!”  and “Where did the time go?!”  The day, the weeks, the months went so fast.  You had planned to do this and/or that — and you never did it.  But the truth is you didn’t plan. You merely thought about it or talked about it because if you planned for it you would have accomplished it.  When it comes to life and time we are all the same — it happens quickly and the days, the weeks, and the months go by all at the same 24 hour pace.  No one has more minutes or hours in a day or week than the rest of us.  So what is the difference between those who are successful and those who aren’t?

 

Successful people plan.  They have a focus and a vision and they plan for it and they keep planning until they reach that goal.  If it’s a big goal then they make little goals to achieve along the way until they reach the big goal.  When they reach that big goal they make another goal.  It’s mental strength that everyone can have if they put their minds to it.  Yes, some are stronger than others, and some may want it more than others.  But at the end of the day you either have a goal that you are really truly working hard toward or you are just talking about it and make excuses for why you haven’t achieved it.

 

There are no excuses when it comes to reaching a goal.  Even the weakest person can be a doer at their own pace.  Every excuse you make puts you further behind and farther back from where you are trying to be. But if you plan and focus and keep reminding yourself what you want — then there will be no stopping you.  Even if you are moving at a snail’s pace you can still be in the same positive direction and moving toward your positive goals.  So stop floating around waiting for it to happen and put your feet on the ground and start moving in the right direction and don’t stop until you get there.

 

YOUR FOCUS DETERMINES YOUR REALITY 

~Love to Live Healthy with Josephine Fitzpatrick

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2020 MANTRA

Im sure you already listed your resolutions and wrote down your goals.  What you have to decide now is are they something you just wrote down or are they something you are going to follow.  After a week already into 2020 you may have realized writing that list is super easy — following it is a whole different story.

 

Regardless of where you are right this moment or where your vacation took you— this year you know and believe that you are ready.  This year we are going to make 2020 a year of health, happiness, love, joy, and healthy eating. If we are going to be honest we know they all go hand in hand.  You can not have one without the other.  Most of the time when you are eating clean and healthy you are happy and when you are happy you are eating clean and healthy.   All of these put you in a place of loving yourself from the inside out — they are of the important things for a healthy mind and body.  2020 is a time to appreciate what you have and still strive to want more.  It’s  year to do the right thing even in the most difficult circumstances.  Many times when we set out to do the right thing everything else works out and falls into place.  It’s only when we are taking the time to try and figure out how to do the wrong thing is when we get into trouble.

 

2020 MANTRA!

  • Don’t think about it just do it.  Sometimes we sit and think over and over and try to make deals with our self how we can somehow fool our weight loss.  If I eat this now I won’t count it because I will skip lunch.  But you don’t skip lunch and even if you do it never evens out the way you want it too.  Stop over thinking it and just do what you are supposed to be doing.  Every time that little voice comes into your head and tries to give you a reason to NOT do the right thing — you will say — “No I’m not going there — I am following my program because that is what makes me happy and makes me feel good”.  Give yourself NO ALTERNATIVE – NO DEALS – NO BARGAINS.  Sometimes it’s just so much easier to do the right thing then taking the time to figure out how to do the wrong one.

 

Think about this new MANTRA and how it will change your life — because taking the time to not do the right thing actually takes more work then just doing the right thing.  What I mean is when you wake up and you commit to yourself and the program and you know that nothing is going to get in your way of doing the right thing — that’s when everything happens.  Week after week we have the consistency of weight loss.  Everything just gets easier  — it becomes easier to lose weight because your body goes into fat burning cycle that only happens when you have the consistency week after week.  Life gets easier because you are no longer trying to figure out how to make deals with yourself.   There is no extra time wasted because you are simply doing what you are supposed to be doing.  You don’t have to spend time thinking about if you should or shouldn’t or how to get around it.  This goes for everything in your life.  If you are supposed to be at work – go to work.  If you are planning to take an exercise class or go to the gym – then go.   If you are supposed to be at a family party that you really don’t want to go to — go anyway.  Just continue everyday to do what you are supposed to be doing — eat what you are supposed to be eating — and cheat when it’s your cheat day.  Life is so much simpler when we are not trying to get out of what we should be doing and JUST DO IT.

 

There will always be temptation — there will always be a party or celebrations or vacation that will want give you the excuse.  You will learn that when you simply follow your program and go into everything with the right attitude knowing you will follow and do what you are supposed to be doing — you will have a great time that night and also have a great morning after.  If you want to feel good and see the results you have to start by committing to yourself and the program and trust yourself and the trust the program.  You see all the clients who lose weight on it.  You know when you do it how immediately better you feel.  Just commit to doing the right thing and following through with the right choices in 2020!  Because when you do — it won’t matter what you have on your path you will get through it and you will feel accomplished and proud of yourself for doing it.  You will enjoy every step of the journey because you will love to live the healthy balance of the program eating clean for health and weight loss 6 days a week and having your one cheat day that is all for you.  But this will never happen until you commit and move forward with the attitude that no matter what is going on you will not try to get out of anything you will just do what is right and do what you are supposed to — because that is what brings results!   And it’s not just in weight loss — When you do the right thing day after day  you get the best results in every area of your life.  Make 2020 about doing the right thing for you and for everyone that loves you.  Believe in yourself — you are no different than all the other clients who have amazing success on program — you can do this!

 

2020

Believe in yourself and Just do it.

~Love to Live Healthy with Josephine Fitzpatrick

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COUNTDOWN …… Keep the Focus!

As we travel through the last two weeks before the Holiday Break  many of you are very much on your healthy weight loss path and others are still struggling a little to get to where you want to be.  Wherever you are today and moving into this week I want you to be positive and confident about what you can achieve and why you want to do it.  Don’t only focus on your number — instead focus on staying on program, having the control that makes you happy, and how much it all makes you feel good.

 

FOCUS:  With so many holiday parties and gatherings before vacation if you are struggling focus on doing the very best you can because at the end of the day maintaining is better than gaining.

 

FOCUS:  Even being on program between holiday parties is better than being off program all together.  Just keep reminding yourself if you weren’t on program and weren’t watching and being mindful where would you be.  That’s a scary thought for many.  But knowing that you may not be doing your very best but doing the best you can right now is what matters and what will keep you from gaining — and sometimes that is enough.

 

What’s the point? — The holiday is in less than two weeks and I have so many parties in between what is the point of trying right now?  The point is very simple you are either going to go in a happy positive place where you at the very least feeling  de-bloated or a place that you feel out of control and very uncomfortable — choose your hard!

 

FOCUS:  You can still lose a couple of pounds before you leave but even more important you will leave and start the holiday feeling lighter and in control over your day and that can really make the difference in how you feel, act and enjoy  your holiday, vacation and everyone that loves you.

 

FOCUS:  Don’t worry about where you weight is today — don’t even think about it.  Just follow your program and you will feel better tomorrow.  Whether you are leaving in one week or two — if you stay on program and keep moving forward everyday  you will feel better and better.  Whether you are staying home or going on vacation — feeling lighter and in control is where you want to be and how you want to feel.

 

The Journey — Something I think is important to share is how important your journey is.  I know I say it all the time but it’s very easy to get caught up in feeling sorry for yourself and bad about the mistakes and choices you make. But the Innovation journey of weight loss is based around real life. That’s why we have a cheat day.  So we don’t beat ourself up when we want to enjoy something we love.  We have to remember we are not always going to be amazing every single second of every day.  But what I want you to focus on is how happy you are on the journey to feeling your best.  Every step you take in the direction of eating clean and losing weight is one more step to feeling great both mentally and physically.   And while you are taking those steps — (slow or fast – turtle or shark) — keep the focus on all the happiness in your life —and start with the Happiness of the Holiday Season and being around those you love.

 

A Positive Mind Gives You A Positive Life

~Love to Live Healthy with Josephine Fitzpatrick

 

 

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Thoughts for this Thanksgiving

Please don’t just focus on food.  Although Thanksgiving revolves around traditional foods and a holiday meal, remember that it’s also about giving thanks and being with the ones we love.  It’s not about stuffing ourselves or eating everything in sight.  It’s about reflecting on all the good we have experienced this past year.  Think about all the positive things you have done for yourself and your health.  Whether you just started or you have been on this healthy journey for years — think about all the changes you have made and how good it has made you feel.  Think about how loving to live healthy has changed your life for you and for those that love you.

 

It can be easy to go off your path today and this weekend — but you have the tools and motivation to stay strong.  Pies, stuffing and mashed potatoes are not what’s really special about the holiday.  You, your family, and the loved ones around you are what make it special.  Take a moment to look around your table today and be grateful for what you have and who you are with.  Pray for those who are alone today and for those who have lost love.  And if you don’t pray, then hope that those who are hurting this Thanksgiving will find peace and love.  Take a moment and reflect on how grateful you are today to be surrounded by love and laughter.  Remember the food that is on the table is food you can have over and over again.  It is a meal, sides and drink that will be there next year and the year after.  But the family, friends and loved ones in the chairs around the table — will not be there forever.  Remind yourself what and who is really important today. Be grateful and thankful for who is with you and who is in your heart.  The food is fun and exciting but the holiday, family and the love you share is really what should be celebrated today.

 

Happy Thanksgiving

From the Staff of Innovation Weight Loss

Much Love from all of us to all of you!

Happy Healthy and Safe Holiday Weekend

~Love to Live Healthy with Josephine Fitzpatrick

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READY FOR THANKSGIVING

It’s so hard to believe Thanksgiving is almost here.  This can be a very stressful and very social time where healthy eating and staying on track can take a backseat.  Kids are off from school, students coming home from college, some are going on vacations, and of course the beginning of shopping and planning for the holiday season.  These next few weeks can go two different ways as the days go by in the blink of an eye and then all of a sudden the New Year is here.  You can stay healthy and in control, or you can let it all go and have to start all over in January.  You have choices, and we will help you stick to the right choice that works for you.

 

OPTIONS for Thanksgiving Week:

If you keep it to one cheat day you will get the very best results— however, you have to be realistic in what works for you this coming weekend.  If you need to split your cheat days and maintain the week that is totally fine.  Whether you decide one cheat day or spitting the cheat day the most important thing is you have a plan and stick to what you decide.   TIP:    We all want to be perfect and be sharks, but we also know what we are capable of and if it’s a turtle weekend and you need to split the days then that is the plan you should follow.

 

ONLY ONE CHEAT DAY: (CHOOSE ONE)

 

  1. THANKSGIVING CHEAT DAY — Make Thanksgiving your Cheat Day.  A fun day to have a cheat day especially if you love the turkey and all the trimmings!  You stay clean all week and enjoy your Thanksgiving Cheat day and then you go right back on plan and no cheat day on the weekend.  Your next cheat day will be the weekend of December 7th.
  2. STAY CLEAN ON THANKSGIVING AND HAVE YOUR REGULAR CHEAT DAY ON THE WEEKEND — It won’t be easy to sit and watch the stuffing or your favorite side dish being passed around the table, but in order to stick to your routine and keep your momentum, some of you will choose to stay clean and on program Thanksgiving Day and do your normal Cheat Day Thanksgiving Weekend.  It’s very possible to do, and it’s a great option for this week and it will help keep you in  a good place going forward this winter and holiday season.  *Make sure you check wherever you are eating Thanksgiving day that they have options that will help you stay on.  Turkey and vegetables are always easy and maybe bring a fruit platter so you can have your dessert ready for you.

 

SPLIT THE CHEAT DAY

  1. If you are okay with maintaining this week you have the option of splitting your cheat day.  If you know you are having a very social weekend this is probably the most realistic for you — Choose 2 days and stay clean all day and only cheat dinner/drinks/dessert.   So if you choose Thanksgiving— you will do clean  on program breakfast and lunch and then do Cheat dinner/drinks/dessert.   Then you pick another day on the weekend and do the same thing.  The remaining days should be 100% on program.  This give you the option to enjoy, be social and also feel good and stay on program.

 

Choosing the option is easy – Sticking to it is what is truly important.  Don’t make this weekend a four day eating marathon.  Because I promise you every year there are clients who lose it and go down hill with no breaks and it’s 4 days- 10lbs later.  It’s not the turkey or thanksgiving — it’s the starting Wednesday night and not stopping until Sunday.  It’s a very social and indulging weekend — you want to enjoy stay in control and feel good throughout.  Stay mindful – have your plan and stick to it.

 

 

MONDAY MORNING COMES FAST! 

Think about how you want to feel Friday, Saturday and Sunday?  Most important how do you want to feel Monday morning?

THERE WILL BE TWO SCENARIOS COME MONDAY MORNING:

 

  1. You will open your eyes Monday morning and be so super happy you stayed on program and did the right things and followed exactly what you had planned.  You will get out of bed and get dressed and you will feel so good both mentally and physically that you accomplished what you planned for your weekend.  You will be so ready to start the week in such a good place.  You will feel like Tiger and it will show in every hop skip and jump you take that morning —right into your closet to get dressed.
  2. OR you will open your eyes and wonder what was going on inside of your head all weekend.  You promised yourself you wouldn’t do this again and yet here you are.  You will then drag yourself out of bed like Eeyore “always me” and wonder how you are going to squeeze into your work clothes OR workout clothes and think where you went wrong and how did you get to this place.  Then you will try and justify it by promising yourself that you will starve all week and workout 80hours minimum.  Knowing deep down that there is no justifying it and no getting around it because nothing you ate was worth how you are feeling.

Think about which one of the above you want for Monday Morning.  Everything you do is a choice you will make —  and our choices have consequences.   Remember you are free to make whatever choice you want but you are not free from the consequences of that choice.  If you do the right things and make the right choices — yes there will be moments that it will feel difficult through the weekend but  I promise you will be so happy Monday morning with the results.

 

THE CHOICES YOU MAKE TODAY

WILL DETERMINE YOUR DIRECTION TOMORROW

~Love to Live Healthy with Josephine Fitzpatrick

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WHEN YOU ARE GOING THROUGH A ROUGH TIME

Every single human being on this planet, even the most privileged amongst us, will go through rough patches during the course of their life.  It’s just part and parcel of the human experience, no matter how charmed our lives might look from the outside.  Especially this time of year.  And it’s when we’re feeling low that we’re more like than ever to self sabotage, or dwell on things like what we used to look like, or things we did, or others did in the past…. or we set our sights on a time far in the future when things will be different, and we can finally be happy.  What we really need to be conscious of is that neither looking forward nor backwards is going to make you feel any better about how things are right here, right now.  Taking one day at a time means not asking too much of yourself at this time, and moment, and/or neglecting your own needs to speed things up.  Focusing on just today means that you can make sure you nourish your mind and body, taking the baby steps necessary to make the positive changes to your life each and every day.

 

GET THROUGH ONE CLEAN DAY AT A TIME:  In order to make changes you need to take one step at a time and put the work in to get the results.  The smallest changes can happen overnight, and even bigger changes by the end of the week.  But they all start with today — one clean day.  When you put the time in to what you want and what means so much to you — and you put that time in everyday — you are working toward your goals and results one day at a time.  These are the positive changes that get us from one day to the next.

 

WE ALL WANT IMMEDIATE RESULTS:  Having a goal that will take a long time to reach means that you can easily lose focus on it if you don’t break it down into tiny goals and intentions to be fulfilled every single day.  It’s hard to stay motivated when you don’t realize that it’s the cumulative effect on things you do every single day that result in you eventually achieving your goal.  Focusing on your small, daily achievements will help you stay grounded and move forward one clean day at a time.  And every clean day adds on to the day before.  While you won’t lose 10lbs in a  week you might feel like you did.  Sometimes just having control over your day — eating clean and getting rid of the initial bloat can have you feeling immediately lighter and motivated.  Set your goals on losing a reasonable 1-2 lbs a week and anything extra will just be more exciting and motivating for you.  1-2 lbs may not sound like a lot, but the pounds add up fast.

 

THE JOURNEY:  Sure, you are excited about losing weight.  But that doesn’t mean you should be wishing the days away or living for only when that one moment happens.  If we spend our lives trying to make time pass quicker until whatever it is happens, sooner or later we’ll run out of time altogether…   Focus on loving and embracing and enjoying the time in making yourself a better person.  Whether it’s, health, weight loss, learning a new career, school, family etc..   — Learn to Love the Process.  All the exciting things and all the amazing changes that are worthwhile take place on the journey.

 

DON’T RUSH IT TO BE OVER BECAUSE YOU NEVER GO BACK TO YOUR BAD HABITS:  Sometimes we just can’t wait to get to our goal weight because all we really want is to be able to eat whatever we want again.  But we all know that when you bring back your bad habits the weight comes with it.  Stay with the positive thoughts — you love what you are eating,  you love how you feel and look like, and you love to live healthy.  When you embrace all your new habits you can let go of the old ones.

 

They say the very best thing about life is to be Alive.  We sometimes focus on negatives things and forget how lucky we all are.  We also tend to forget how quickly things can change for the better or worse.  Stay focused on what makes you happy, feeling good, doing the right thing, staying on your path — enjoying and living the best life.

 

Resolve to live a long, happy, wonderful life.  Love yourself from the inside out.  Take life one day at a time and do everything you can every day to make your dreams come true.

 

~Love to Live Healthy with Josephine Fitzpatrick