Ready or not here it comes…. 4th of July is exactly 5 weeks away.  It’s hard to believe with this crazy 2020 that we are approaching the beginning of summer.  But after the beautiful weather this past weekend in NY we also know how quickly spring turns into summer weather.  So what can you do in 5 weeks?  If you put your mind to it and really focus, you can get a lot accomplished.

4th OF JULY WEEKEND IS EXACTLY 5 WEEKS AWAY

1 POUND A WEEK = 5 LBS  

(very doable)

2 POUNDS A WEEK = 10 LBS

(doable)

3 POUNDS A WEEK = 15 LBS

(hard but doable)

These are all doable.  You just have to want it and be persistent.

Make it a priority and work toward it everyday.

1.  Start with your menu.  Follow it 110% and you will see the weight loss every week.  Give up a snack when you can and you will see it even faster (less is always better when trying to lose weight).
2. Exercise is always great because it helps you look and feel better – and it also get you out of the house and away from the kitchen.  Exercise doesn’t always have to be hardcore.  It can be something you like to do…shoot hoops, dance, walk, bike ride, golf, tennis…  anything that will keep you moving out of the house and in a healthy state while having fun.
3. Think about what you want going into the summer.  Even if you are not happy where you are right now it will only get better if you continue to do the right things… and if you don’t do the right things it will continue to get worse.
4. Summer is social — even virtual or in smaller groups it’s still going to be social.  If you know you will be drinking more than usual it’s important to keep an eye on how much you are drinking.  It’s a trigger and will make you start reaching for the wrong choices.  While it can be used as a snack, try and keep it for the weekends.  When possible, fuel your body through the week with weight loss choices and keep the alcohol for weekend snacks and Cheat Day only.

This is such an important time to really concentrate and be as consistent as you can with your meals and snacks.  The reason is because the closer it gets to the 4th of July the more drastic you will be willing to try a Fad Diet that will put you in the wrong direction.  There are no miracle pills or potions.  The only thing that is going to get you to a good place and where you want to be is HARD WORK, BEING PERSISTENT AND CONSISTENT.  Just like everything else in life you have to put the work in to get the results.  So if you are feeling like, “Oh No! I only have 5 weeks what pills or potions are out there” — I’m telling you right now to put your efforts into your menu because you know it always works for you.  Have your one Cheat Day a week and follow your meals and snacks 6 days a week.  Remember:  you can’t cheat during the week and then cheat on the weekend.  You can’t cheat during the week and still have a Cheat Day and you can’t cheat for 5 days and then be good for 5 days and expect a miracle.  It doesn’t work like that.  KEEP IT SIMPLE:  take the next 5 weeks and follow your menu 100%.  Stick to your meals and snacks and include any fun exercise.  Have ONE Cheat Day a week and I promise you by 4th of July you will be in such a great place you will be so happy that you did it.  Even if you have more weight to lose you will be so much happier, lighter and thinner than you are today.

This is a game.  It’s how you play it that will determine your outcome.  If you follow the rules you will have the best success.  If you cheat when you shouldn’t be cheating, then you will be less successful.  It’s not much different than how you should view anything in your life.  If you want to be the best, and feel the best then you have to act it.  Be amazing and give everything that matters in your life 110%.  Fight for it and be persistent!  … and let go and give the nonsense, the gossip, and all the other unimportant things 0% of your time and effort.  Use your energy and your efforts toward the things that make you happy — and YOU should be at the top of that happy list.  Firmly believing when you feel good, your weight is good, and your clothes fit — you are a happier person.

How happy do you want to be this Summer?

We say it all the time, weight loss is hard

but being over weight and unhappy is harder.

It’s always your choice.

If you are persistent you will get what you want

If you are consistent you will keep it.

~Love to Live Healthy with Josephine Fitzpatrick

Do you remember when you were young and your parents went away and you were so excited — YAY! PARTYYYYY! The funny thing is, now you reflect back and realize your parents were thinking the same thing. They were thinking, the kids are gone let’s PARTY!!!! Yes – everything tends to come full circle and what we didn’t understand or even think of back then we understand now. If your kids are away you are certainly playing –  how much you play and how much damage you do will result in how the rest of your summer will be. You must stay mindful and remember to think before you eat and drink.

Many of you, which I am so thrilled to say, went into this 4 day weekend in a very good place. And now that a couple of days have passed and it’s Monday – where are you now? Have you followed what you planned or did you go off in a direction that you are not happy about and know you will regret if you continue? If you have stuck to your plan I want to tell you I am so super proud of you! This is such a tough weekend, but sticking to your good choices and feeling the best you can will make such a difference in your outcome. We all know how bad choices and good choices can dictate our mood. If you make good choices you feel great and when you make bad choices it makes you unhappy. While it seems like it should be so easy to choose HAPPY, the truth is, when the treats and Cheats are in your face is when you need to remember that eating clean makes you feel your best. Walking away will make you happy. Eating On Program makes you happy. Do what makes you happy.

Holidays are never easy and I wish I had the special powers to tell you that they don’t count. But the truth is, if it’s not your Cheat Day – what you do matters. What you choose today will show in your next weigh in and will result in how you feel the day after the holiday weekend is over. Do you want to look back and think about how you Cheated for 4 days straight and feel horrible or do you want to look back and think about how much you enjoyed your long weekend, stayed on program, enjoyed your Cheat Day and when you wake up Wednesday morning you will be looking forward to finishing out the week strong.  At the end of the day it’s always a choice. And it’s one that I can’t make for you. But it’s a choice that you have to always keep in mind that whichever decision you make will result in the way you feel and what you weigh today and next week.

Don’t let another two days go by before you do something because that will result in two more days of being in the wrong direction, and most likely for foods and treats that are not even worthing Cheating on. You want to make sure you are starting your summer following your program, staying on your path and making the decision that will make you happy. Whether you are at a friend’s or BBQ or home, you can get through the day with the same amount of food you get through when you are working or when it’s a normal weekday. 8 hours is 8 hours and 10 hours is 10 hours. Where you are and who you are with should not dictate how you eat.

If you want some extra motivation to get through your 4th of July Weekend then listen to our newest podcast:  Thea interviews Laurie Perroncino about how Laurie lost her 17lbs and reached her goal.

This year 4th of July is on a Monday, and this can cause some confusion and complication for everyone trying to eat clean and stay on track this weekend. Though the holiday itself is on Monday, we will probably find ourselves attending multiple cookouts or barbecues and we don’t want to over do it. These recipes can help you keep your indulging to one day and ensure that you can still enjoy the celebration.

Dry Rub for Chicken

Summer is the grilling season, and 4th of July is a perfect time to enjoy it, but most of us are bored with the same old grilled chicken. This dry rub is exactly the recipe to mix it up.

Ingredients: 

1 1/2 tbsp smoked paprika

1 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon sea salt or table salt

1/2 teaspoon ground black pepper

1/4 teaspoon ground cumin

1/4 teaspoon ground mustard

1/2 tablespoon thyme leaves

1/4 teaspoon cayenne pepper

Instructions:

Mix all ingredients and refrigerate overnight. Grill accordingly and enjoy!

Turkey Burgers

Give your turkey burgers a fresh spin with lettuce wraps, zucchini buns or mini sliders. Use your own clean recipe or try this one.

Ingredients: 

1 1/4 lb lean ground turkey (1 package)

1 tbsp oil

1/4 cup parsley, finely minced

2 tbsp onion, finely minced

1 egg white

1 tsp paprika

1/2 tsp cumin

1/2 tsp garlic powder

1/2 tsp cayenne pepper

1/2 tsp salt

1/2 tsp pepper

Cooking spray

Burger toppings of choice (lettuce, tomato, onion, pickles, mustard, etc)

Instructions:

Place turkey in a large mixing bowl. Add parsley, onion, egg white, paprika, cumin, garlic powder, cayenne pepper, salt and pepper. Mix ingredients.

For sliders, shape them into 1/4 cup sizes patties, they will shrink while cooking. For regular sized burgers make patties 1/2 cup size.

Preheat grill and spray with cooking spray. Cook patties for around 15-20 minutes, depending on grill type and pattie size.

Either wrap in lettuce or stick patties on a skewer. Add toppings and enjoy!

Red White and Blue Fruit Salad

It wouldn’t be 4th of July without something red, white and blue! This fruit salad is bursting with flavor, looks amazing and so easy to make.

Ingredients:

Cubed or cut out watermelon (1/2 watermelon)

Cubed or cut out honeydew (1 medium honeydew)

2 cups strawberries

1 cup blueberries

1 cup cherries

2 sliced bananas

2 tbsp coconut flakes

Instructions:

Cubed the watermelon and honeydew, or you can use a cookie cutter and make shapes. You can cut up the strawberries and cherries or leave some or all of them whole. Slice bananas.

Combine and top with coconut flakes. Enjoy!

1 cup = 1 serving

Patriotic Punch

Another great way to make a festive red, white and blue treat with the season’s best fruit is this delicious and refreshing “punch”. You could even cut the fruit into shapes or freeze the fruit in ice cubes the night before for more flavor and decoration. These are non-alcoholic but you could add 1 oz of vodka for the adult version.

Ingredients:

A handful of fruit (blueberries, strawberries, watermelon, apple, pineapple, raspberries, blackberries or whatever you prefer)

A few more piece of fruit for garnish

1 can of plain or flavored seltzer

Ice

Instructions:

Place some fruit in a glass and mash or muddle them. Add a few ice cubes and seltzer then garnish with fresh fruit. Sip and enjoy!

Home Made Frozen Yogurt

The best part about this recipe is that it is completely customizable. Choose your favorite fruits or make new combinations like Strawberry Banana, Mixed Berries, Peach and more. This will make 4 servings.

Ingredients:

6 cups any fruit (can be mixed)

2/3 cup plain Greek yogurt

Instructions:

Either freeze fresh fruit or use frozen fruit. Combine fruit and yogurt in a blender or food processor. Blend until smooth. Pour into medium container and freeze overnight.

Enjoy! And have a Happy and Healthy 4th of July weekend! 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

It’s Monday after a long holiday weekend and I am sure many of you are promising you will never eat like that again. Others are proud of how well they did. Wherever you may be on your weight loss path, put the weekend behind you and think about where you are going.

It’s Monday after a long holiday weekend and I am sure many of you are promising you will never eat like that again. Others are proud of how well they did. Wherever you may be on your weight loss path, put the weekend behind you and think about where you are going.   

The path to weight loss success is about consistency and consecutive days. You need to eat clean consistently and do it for at least 6 consecutive days to see the results. So what you need to do right now is simply get right back on program and before you know it you will begin to feel amazing again.  

THINGS TO REMEMBER:

1. Stay with the basics. Eat your meals and snacks and deal with the pain of saying no. It’s only food and will be there next cheat day.

2. It’s okay to be a little hungry. If you feed into your hunger every time you feel it, you are never giving your stomach a chance to shrink.  

3. While you may feel bloated it’s still very much water weight. It has not turned to real fat. The real fat begins if you do not do the right things this week and you gain weight on top of the weekend water weight. Then your weekend weight will no longer be water weight it will be fat – the choice is always yours to do the right thing.

4. It’s very easy to lose your way when summer is filled with parties, drinking and good food. It’s a simple process – you eat clean and fuel your body for weight loss 6 days and indulge one day. No one should be indulging everyday. The parties will always be there. It’s up to you to look at them as celebrations and not a reason to overeat. You need to learn to live with them in your life. 

5. The key to weight loss is simple. You follow your program and you lose the weight. The trouble begins when you start trying to figure out short cuts. There are no short cuts. Eat healthy, eat clean, eat less and lose weight. That’s the bottom line and the more you come to terms with it, the faster you will see your results. You have to remind yourself constantly that it’s only food. It will be there tomorrow, it will be there next week and it will be there on your cheat day. You don’t have to have it right now.

Think back to this past weekend. Were you comfortable in your clothes? Did your refuse to put on a bathing suit? Did you change 10x and were you happy with how you looked?   Whether the answer is yes you felt great or yes you were uncomfortable, use your experience to either:

Change and do the right thing for yourself and your body this week so you DON’T have the same experience next week 

OR

Continue to do the right thing by yourself and your body so you DO have the same experience this week.   

We have a long summer ahead of us and the quicker that you live the 6 days clean and one day off, the more you will be able to enjoy what summer has to offer. The better you will feel in your summer clothes and the better you will feel in your own skin.  

Everyday you choose to fuel you body by eating clean, 

your body returns the favor by looking and feeling amazing.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018