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clean eatingdieteatcleanfamilyFitnessHealthy TipsLifestyleweight loss
August 8, 2018By Josephine Fitzpatrick

BEWARE OF AUGUST AND THE END OF SUMMER

BEWARE OF AUGUST and THE END OF SUMMER

August is so dangerous for so many reasons. We start the Summer full of excitement and committed to do the right thing and stay on program. It is fresh in our mind in May/June and even July – how hard it was to get to the happy place we started when summer began. It’s that memory that keeps us true and dedicated to what we want, who we are and how we want to feel…..  But slowly as the summer sun gets weaker so do we. August arrives and you start to feel like it’s almost over – the summer is ending. And all of a sudden you have to fit in as much as you can. This is when you must stay strong, mindful and positive. When you stay mentally strong you will remind yourself that the end of summer doesn’t have to result in the end of you feeling good and gaining weight.

Fall Is In The Air: For many are scheduling camp pick-ups; preparing for the last vacations; for others it’s the end of freedom and the end of less demanding schedules. We will start to feel senses of Fall coming near. The faint smell in the air, the Sun changing, or recognizing one orange leaf that has matured early. For some will feel Fall when they walk in the stores and see all the back to school shopping, and Teachers will start preparing for class rooms. Many will be packing up college students (that will be me crying and packing). For each one of us something reminding us summer is slowly coming to an end and Fall is around the corner – leaving little time left for summer fun.  While it’s easy to want to give in, this is when you need to be your strongest and not let the mental override the physical. We tend to mentally think “the end is near Im just gonna do what I want and go back to 100% in September” – No don’t do it. Im warning you that way of thinking will add on 5-10 pounds in a blink of an eye. You have to keep reminding yourself that Fall is around the corner and the more days you stick to your meals and snacks the better you will feel as summer comes to an end.

Let’s Face It – The “END” of Anything is Hard. While you might think you are ready for it — I know some of you are already saying, “I can’t wait to get back to a September schedule” and “I am going to go full force – hardcore in September!” and all that’s great, but don’t let that mindset determine what you do right now. Sometimes when we know we are going to give it a full commitment in a couple of weeks – it’s like saying you can have a free for all now. But you can’t and you don’t want to. As summer ends you need to get into the mind set —it’s ending and it’s okay—. And for it to be okay you need to start slowing things down — not speeding them up.

Mindset Is Everything When It Comes to Weight Loss. If you believe that you are going to be amazing and stay strong then you will be. If you tell yourself that you can’t do it and it’s too hard then you will give yourself a reason to “ throw in the towel” and you will regret it. Because at the end of the day it’s very important for you and your mental well being to feel the best you can be. The only way you will do this is to stay mentally strong and continue to stay on your program. Fell off – get back on. Had a bad week — make the next week great. You must stay disciplined and mindful, and even though the end of summer is the hardest to be discipline doesn’t mean you can’t do it.  But if your mindset is to “throw in the towel — summer is almost over — I don’t want to work hard anymore — I need a break — I want to just enjoy the rest of the summer.” Well… that’s the results you are going to get. You will gain and depending on how much depends on how far off you go from your path and how long you stay there. And let’s face it after a couple of days you are no longer enjoying it and you are out of control wondering how you are going to get back on program. You are feeling fuller, thicker and sad and that is what you are doing not to just yourself but those that are spending the end of the summer with you. Stay on program and it will keep you happy and everyone you love happy.

Much of what I am telling you I am sure you already know.  What is important is to recognize that you are the one in control and how you think is absolutely going to affect your outcome. So if you keep it positive and stay strong and stay as close to program as possible those are the results you will get. It’s always up to you and it’s your choices that determine your results. While friends, family and work all play a part the decision – you must take responsibility for the choices you make. Make August fun and exciting. Prepare, stay mindful and enjoy friends, and family time. Keep positive thinking and remembering that just because we may soon be losing the shorts and tank tops doesn’t mean you want to fill out the jeans and sweaters. Stay healthy, stay happy, and stay in tune mentally and physically with where you are,what you want, and what makes you feel your best.

Stay positive and you will get positive results!

When you feel good it’s always easier to transition from one change to the next. Don’t give yourself an excuse to do the wrong thing. Give yourself excuses to do all the right things. Make the choices that make you feel lighter, thinner, happier, healthy, and strong, and makes everyone around you happy too. Only you have the power, the want and the need to make this happen.

“Whatever we make ourselves believe is what we will experience”

LOVE TO LIVE HEALTHY WITH JOSEPHINE FITZPATRICK

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July 23, 2018By Josephine Fitzpatrick

One Positive Thing Leads to Another

ONE POSITIVE THING LEADS TO ANOTHER…

As summer continues on and our social plans seem to multiply life can start making choices for us. Sometimes they feel like choices that are completely out of our control. Other times we just aren’t really fighting for what we want and we tend to go with the flow whether it’s something that is making us happy or not. But I’m here to remind you that you are the only person who controls your own destiny. You are the only person who can decide how people and events affect you. So much of your happiness lies within the choices you make. You either accept that this is it and you throw in the towel and continue to get to a place that makes you more and more unhappy – OR – you change it and get back to a happy place that is positive both mentally and physically. You are the only person who has the power to change where you are and where you want to be.

Positive or a Negative: It’s really important to remember whether positive or negative – One thing really does lead to another. When you do something negative it usually leads to another negative experience and when you do something positive it leads to another positive experience. Here are two examples that you may be able to relate:

NEGATIVE ACTIONS BRING NEGATIVE THOUGHTS:  When you are eating unhealthy you don’t feel good. When you don’t feel good you are not happy and when you are not happy it shows in everything you do, act, feel and look.  When you are eating unhealthy you gain weight.  When you gain weight you feel lethargic, weak, and old. You would think because you are eating more food that you would want less, but the opposite happens and the more you eat the more you want. The worst part is you are not even enjoying the unhealthy food as much as you thought you would. It’s no longer special when you eat it all the time. Now because you don’t feel good and nothing fits you and you are tired – you don’t want to exercise. Even taking a simple walk can seem unappealing. When you eat unhealthy and drink too much you get into a negative mindset and all of your negative unhealthy habits bring negative feelings, thoughts and actions into your life.

 FLIP IT

POSITIVE ACTIONS BRINGS POSITIVE FEELINGS:   You plan your on program meals, snacks and drinks each day. Eating clean everyday makes you feel good. It gives you that lighter, happy and in control feeling that you love. You lose weight and have more energy than ever. This makes you happy. When you are happy everyone around you is happy because you are glad to share the love when you feel good. When you are eating clean and on program you feel good. You are excited to step on the scale and you are excited to get dressed. You are excited to go out!  You know what you are eating so you are not looking for food all the time. The less you eat the less you want and crave.  You are excited and enjoy your meals and your cheat day.  Whether it’s getting dressed or going to the gym, a swim or walking the dog – everything feels effortless and enjoyable.

Do these sound familiar. I know they do because eating unhealthy makes you feel unhealthy and eating clean and healthy makes you feel happy and healthy. It’s a very simple process if you don’t complicate it. When it comes to weight loss ONE THING (good or bad) LEADS TO ANOTHER. You are either eating unhealthy for weight gain or eating clean and healthy for weight loss. It’s the consistency of doing something over and over that makes the habit stick and that consistency is what will continue to give you either the worst results or the very best results.

My final thoughts that I want to share with you… Keep it positive! Be positive and stay around positive people. Work hard everyday and know that the consistency in doing the right thing is what will keep you in a good place. It’s the consistency of doing the right thing over and over that creates the weight loss. Yes it’s hard. But you can do this. You need to work for it and you will get the results. Think about where you are right now. If you are not in a good place then work to get there. I am always here for you and remember you are not the only person who falls off and has to get back on. I can’t even begin to tell you how many clients came in recently that I haven’t seen in a while. I haven’t seen them because they were doing great until they weren’t.  Please don’t ever ever feel embarrassed. No one is perfect. I feel so bad when clients come in and say they weren’t going to come in because they felt embarrassed that they gained weight back. Please don’t ever live unhappy over being embarrassed. It happens to everyone at one time or another – and for some more often than others. I have seen it all. And so many of you know me very well and you know there is never any judgement. I am grateful to be here for you and to be able to help you. It’s what I love to do. All I want is for you to do your best and feel your best everyday. I don’t care where you are – I only care where you are going. So whether you had a bad weekend, week, couple of months or year -don’t be discouraged. Just reach out. It only takes a week to feel better and back in control. It’s always so inspiring and motivating for me when I get the text messages after only one week about how much better you feel and are so so happy you are back on program and back to a controlled happy place. Knowing that each day you put in is a day that will return happy healthy feelings inside and out. Eating clean and healthy doesn’t only change your body it changes your mind and how you act. It keeps you in a positive mindset and changes your life for the better in every way.

You can either give up when the road becomes difficult

or you can keep going and make your path positive and happy!
Love to Live Healthy with Josephine Fitzpatrick
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July 9, 2018By Josephine Fitzpatrick

IT’S OKAY!

IT’S OKAY!
Lots of different emotions this past week. -Happy, sad, determined, mad, excited, disappointed-. You name it and I addressed it!  When you have a holiday week that is smack in the middle of two party weekends – the results are sometimes not pretty. It’s almost a given that at some point you might not do the right thing. How big and/or bad that thing– is very individualized across the board.
Now that the week is behind us this is what I will tell you moving forward. IT’S OKAY! It’s all okay. Food plays with emotions and feeling in the most drastic way. It can make you ride an emotional roller coaster that if not thought out can ruin your vacation, summer and your family fun. But what you have to remember is it’s not really the food that is doing it – it’s what you are doing with the food and how you are abusing it that creates the emotional roller coaster and results. The best thing you can do is learn from this past week and know what you will and won’t do next time. What made you feel good and what made you feel instantly bad. And most important how you feel today.
YOUR BODY CRAVES 6 CLEAN DAYS!
It’s so much more important to learn from your week then to be negative about it. There is no reason to beat yourself up or be upset with what you did last week or wish you would have done. You have to learn to say IT’S OKAY. What is done is done and whether you were good, bad or ugly you have to deal with it and move on. Once you come to terms with last week is when you will move on and put all your energy into today, tomorrow and this week’s weight loss. You need to think about the next 6 clean days your body wants, and craves so it can feel good. You should be embracing the clean eating and embracing being back on program so that you can get back to your very best and be ready for your next BBQ, Beach Day and Cheat Day.
CHEATING IS FUN ONLY AFTER EATING CLEAN
There is only one thing as good as cheating and that’s eating clean after cheating. Getting back on program and having your healthy clean weight loss days are what you need to embrace and enjoy. You are doing your body good and you know that these clean days are what make you enjoy your cheat day guilt free. The more consistent you can keep six clean days the better you feel, look and the more you will enjoy!
DOING THE RIGHT THING FEELS GOOD
I always like to address all the clients who lost weight this past week and did amazing. We had a lot of clients who lost, maintained or followed exactly what we planned. I’m super proud of you all.  You worked hard and stayed on program and remembered day after day what was important and what makes you happy! Congratulations to all of you for doing the right thing, working super hard and keeping yourself in a positive place.
DON’T FEEL SORRY FOR YOURSELF
For everyone else you know the drill and if you don’t this is it – you will be hungry this week and you will deal with it. Don’t sit and feel sorry for yourself because what is done is done. It’s time to pick yourself up and wipe yourself off -lick your wounds and move on to a positive place. Make your week a happy healthy and on program weight loss week. Because only you have the power, strength and want to make this week Amazing!
You can not make positive changes to yesterday 
But you can make them today tomorrow and the next day.
Love to Live Healthy With Josephine Fitzpatrick
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