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FitnessHealthy TipsLifestyle
October 30, 2017By Josephine Fitzpatrick

Halloween – Weight Loss and Hard Work!

 

Weight Loss Challenge….. First of all, we want to congratulate everyone that showed up for the Wednesday night and Saturday morning Weight Loss Challenge Classes. Both were not easy to do classes and more importantly not easy to show up to – but those of you that did should be super proud. You all worked really hard and it showed. We already had amazing weight loss numbers this week and as we move into the second week of the challenge you must remember how important this is to you and how much you want it. When you showed up for class you proved that you want it more than just for the moment.  It’s easy to forget how much this means to us. It’s easy to forget how amazing we feel when we are doing all the right things – going into your second week you will remember how good it feels and how important it is to you to stay on your path and make the right choices today, tomorrow, and the next day. When you get weak, reach down deep and use your strength to remember how great you felt when you stepped on the scale and saw the new number you haven’t seen and the excitement and cheers and crying that went on because of the new low number you worked so hard to see. Remember when you finished class and felt that accomplishment knowing each time you are getting stronger and stronger — pushing yourself to the limit can be uncomfortable but it can also be an amazing feeling. Most of all, remember that this is what makes you happy. Eating clean, taking care of yourself, and being the best you can be. You can only do that and feel that when you start from the inside out. This past week you have started and now you are on your way to feeling lighter, healthier, and fitter than you have. Something that you have not seen or felt in a very long time. It’s amazing what one week can do – just think about how more amazing you will feel in 7 more weeks. We are super proud of you all for showing up and giving your all.

 

HALLOWEEN… Tomorrow is the biggest candy day of the year. Be very careful with how you handle this day. Just like many other holidays you can think you have it under control but the only way to really do that is to have a solid plan. Here are some suggestions to help you get through candy day:

 

  • Don’t buy the candy early! Why tempt yourself when you don’t have to. Buy it the morning of Halloween. There is always candy left in the stores they never run out.
  • Have it for your Cheat Day. If you love Halloween and you love the idea of trick or treating with your red cup in hand and tasting all the different treats then make sure you save Halloween for a Cheat Day.
  • Be a Trick or Treater – If you already had your Cheat Day then become a trick or treater. Tomorrow make up your own candy bag with all your favorites and save it for next weekend and enjoy it on your Cheat Day. Everything taste so much better when it’s on your Cheat Day.
  • Have your own snacks – If you are staying clean and on program then make sure you have your own yummy snacks and treats on hand that are on program. So when the urge hits, you can grab what you need to get you through it.
  • Be proud – there is a great feeling of accomplishment getting through a tough holiday and staying on program. You want to be able to wake up Wednesday morning and know that you were 110% because any piece of candy that crossed your path you waited until your Cheat Day to have.

 

The most important thing is to a plan and stick to it. Clients who plan each day have so much more success then those who don’t.  

 

WHERE ARE YOU?… If you are not in the challenge but you are on program and following your menu, take a look at your last week. Are you in a good place? Have you done all the right things? Do you feel the best you can feel today? Did you have only ONE Cheat Day this past weekend?? When Monday morning rolls around you have to make sure that you can start your week knowing that you did all the right things on the weekend. That you had ONE Cheat Day and only ONE. You have to be honest with yourself and understand that if and when you have a little over one Cheat Day it’s no longer a weight loss week it turns into a maintain week. If it’s more than a little and becomes an extra day or more – it’s a weight gain week. So when you step on the scale the following week what you did this past weekend will reflect in next week’s numbers. It’s easy to live for the moment but if you want to see a change and a difference in the scale, and in your body then you need to be on program 6 days a week with ONLY ONE CHEAT DAY. Is it hard? Of course it’s hard! But look around you at all the sharks and all the amazing results. It’s clearly worth it.

 

REMEMBER… It’s important to remember at the end of the day that you can’t blame anyone else for the choices that you made. Each choice you make determines the outcome of your weight loss or weight gain. You are in control or out of control – it’s always your choice. If you are unhappy with the way you look and feel – then change it. Instead of crying over it and making everyone around you miserable – change it! Fight hard and don’t look back. Start today and plan for tomorrow. Know what you want and don’t let anyone get in your way. Don’t let any excuses enter into your mind. ONLY YOU have control of what you want – how you want to look – and how you want to feel.

 

HARD WORK… I am a true believer in hard work. If you work hard and put everything you have into something you want – 99.9% of the time you will get the results that you want. This goes for anything in life not just weight loss. While it would be nice to sit and wait for things to come to us – it won’t ever happen. It’s fun to dream but reality is so much better. It’s both a hard but very simple process – If you believe in hard work and put the time in – you will get the results. Sometimes we don’t want to put the work in so we make things more difficult then they have to be. Keep this simple. Work hard and stay on your path and the results will come.  It may not be today or even tomorrow but the results will come.

 

IT’S UP TO YOU… Always remember it’s up to you – no one will hand you the future you want – or the results you want. Take one day at a time – and always believe in yourself. Your happiness is the result of no one else but you. If you are unhappy about the way you look and feel – then you must change it. The choices we have in life are endless and so is the potential for happiness.

 

“Take each day one at a time, and you’ll be amazed at how your difficulties manage to become less difficult”

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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FitnessHealthy TipsLifestyle
March 24, 2016By Josephine Fitzpatrick

Happy Easter!

 

One of Spring’s biggest holidays is this weekend – Easter! This is a holiday that can sometimes spread out over a couple of days, so make sure you have a plan for the days you are eating clean and enjoy your Cheat Day! 

 

One of the main things to watch out for this week is Easter candy. There is a time to indulge and a time to say no. Maybe you buy some candy early to fill easter eggs and baskets, so make sure you aren’t snacking before your day to indulge. And once the holiday is over, no more! Don’t over buy so that you have leftover candy lying around. We sometimes do this when we have an reason to buy candy and treats, using a holiday as an excuse to have them when we normally wouldn’t. We think, one more piece of chocolate or candy on Monday won’t hurt, I don’t want to waste it. I’ll get rid of it tomorrow. Or, I’m saving it for the kids. No excuses! The weather is warming up and summer is around the corner. Now is not the time to fall off the wagon. Last week it was St. Patrick’s Day, this week it is Easter and Passover is in just a few short weeks. Whether you celebrate some or all of those holidays, now is the time to be on your toes. Think about your goals. Is it a certain event or time that you have in mind – Spring break, summer, or a birthday, anniversary, wedding, or other event approaching? Or do you just want to achieve your goal for personal reasons – confidence, pride, achievement, strength. Whatever it may be, now is the time to be on your best behavior. 

 

Planning is the key. Think about the treats you want to enjoy and think about your schedule for the next few days. Maybe you are attending or hosting a family dinner or a party. If so, plan to make or bring healthy dishes so you have options. You can make a festive veggie platter:   

 

FLOWER  egg

 

Or you can make these adorable carrots and hummus cups: 

 

hummus

 

Or jump into spring with a fresh fruit salad. You can add sprigs of mint (shredded) for a delicious flavor, or juice from a lemon or lime for more flavor and to help preserve the fruit. Combine fruits of your choice in bite sized pieces. Use fresh fruit when you can, or if you buy canned fruit make sure it is in 100% juice and is not sweetened.  

 

fruit

 

Maybe your kids have a school event or an Easter egg hunt, which is great. Getting outside and enjoying the weather with your friends and family is an awesome way to spend the holiday. Walk as much as you can and plan other activities, such as arts and crafts or games. 

 

Planning ahead can only help. Enjoy the holiday and make this most of this week. 

 

Happy Easter!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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FitnessHealthy TipsLifestyle
April 2, 2015By Josephine Fitzpatrick

Easter and Passover Recipes

 

Two of Spring’s biggest holidays are just a few days away! Although it hasn’t really felt like winter has ended, Easter and Passover are fast approaching. Many of you will choose one of the days this weekend as your cheat day, but as usual the celebrating might last for more than just one day. Here are some healthier recipes and treats that can help you make smarter choices so the weekend doesn’t put too much of a dent in your weight loss plan.

 

One of the highlights of Easter weekend for kids and adults is the Easter basket and Easter candy. When looking for something healthier than the typical candy, try some dark chocolate. You could even make dark chocolate bark with some healthy add ins such as roasted pumpkin seeds, dried fruit, nuts or even wasabi peas or sea salt. It’s a healthier option that’s still a sweet treat. To make it, chop one pound of dark chocolate into fine pieces and microwave 3/4 of the chocolate for 30 seconds. Stir with a spatula and repeat the heating at 30 second intervals until the chocolate is melted and smooth. Add the rest of the chocolate and stir until all the chocolate is melted. Pour the chocolate onto a large baking sheet lined with foil or parchment paper. Spread the chocolate evenly in the pan and sprinkle on your toppings. Let the chocolate cool until set (at least 4 hours, or 30 minutes in the refrigerator) then break it up into small pieces. You could put the pieces into little bags and put them in an easter basket or give as gifts.

 

Screen Shot 2015-04-02 at 12.01.55 AM

 

If you’re looking for something simpler, a festive fruit or vegetable plate is a great option. Carrots and green veggies such as celery or broccoli make a healthy and easy appetizer or snack. You could add even more vegetables or a mix of fruit and make a colorful egg shaped platter.

 

Screen Shot 2015-04-02 at 12.03.31 AM  Screen Shot 2015-04-02 at 12.04.34 AM

 

Instead of reaching for candy while decorating eggs, you could boil a couple extra eggs and have them as snacks. Another festive snack takes just a few simple ingredients – add hummus to small pots and stick baby carrots in each.

 

Screen Shot 2015-04-02 at 12.00.29 AM

 

Passover includes a lot of healthy foods that can be enjoyed without worry and included in some interesting dishes. You can make a bitter herbs salad by combining romaine lettuce, radicchio, arugula, celery, scallions, parsley, dill, mint, and a dressing with garlic, salt, lemon juice and olive oil.

 

Screen Shot 2015-04-02 at 12.29.21 AM

 

Charoset is a sweet and healthy spread that is made from a combination of nutritious foods. To make it at home, combine raisins, pecans, almonds, dates, figs, ground cinnamon, unsweetened applesauce and fruit juice in a food processor.

 

Screen Shot 2015-04-02 at 12.36.19 AM

 

Chocolate no-bake macaroons are a great healthy and festive dessert option. They are also vegan, nut free, gluten free, dairy free and kosher. In a bowl, mash 1 banana then stir in melted coconut oil, maple syrup and vanilla extract. Stir until well blended then add cocoa powder. Add unsweetened shredded coconut and a pinch of sea salt. Scoop rounds of the mixture onto a baking sheet lined with parchment paper. Place them in the freezer for around 20 minutes or until ready to enjoy.

 

Screen Shot 2015-04-02 at 12.45.04 AM

 

Have a Healthy and Happy Easter and Passover!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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FitnessHealthy TipsLifestyle
February 12, 2015By Josephine Fitzpatrick

Valentine’s Day Weekend

 

In a blog post last month we talked about avoiding excuses. This time of year there are excuses around every corner that will keep you from reaching your goals: I’m too busy, it’s too cold, I don’t feel well, etc. And soon Valentine’s Day will add even more of a challenge. Valentine’s Day is a special holiday for spending time with those you love, but unfortunately it tends to be more about showing you love someone through chocolate, candy and a big dinner. Don’t let another holiday be your excuse to indulge in food you wouldn’t normally eat just because everything is heart shaped or holiday themed.

 

Despite your best efforts, you’ll probably find yourself loading up on chocolate for your children’s Valentine’s Day party at school. We all remember those little Valentines with a little piece of chocolate or candy attached to it that each child hands out to their classmates. As fun as they are to give and receive, you’ll probably be the one putting them together the night before. And with all that candy in front of you, it wouldn’t be so bad to have just one, right? Or a couple? They’re so small, they won’t matter…this kind of thinking is never good. Keep healthy snacks around if you think you’ll be tempted and save the snacking for the weekend. And make sure left over candy doesn’t linger in your house.

 

Instead of putting the focus on food and gifts, make a plan to do something fun and meaningful with those you love. Luckily Valentine’s Day is on a weekend, so there are a variety of activities or special outings you could plan. Spending quality time with family and friends is the greatest gift – make it special even if it is as simple as a meal at home together. Make it more about what the holiday means and less about what you buy or give to each other. When it inevitably does come to gift giving, you may not be able to control what you receive but there are so many gifts other than a box of chocolates that are just as thoughtful and romantic. Putting in a little bit of time to give a gift that is truly meaningful like a photo album or that certain thing they’ve had their eye on will be so much more special and worthwhile. Even if you choose to make Valentine’s Day your cheat day, try not to make it a cheat weekend.

 

Holidays tend to make us feel like the rules don’t apply because we want to live in the moment. There’s nothing wrong with embracing a holiday, just keep in mind that that doesn’t always have to mean eating what you want and not caring until Monday morning. Just remember – the best parts of any holiday won’t disrupt your weight loss plan.

 

~ Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

 

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October 30, 2014By Josephine Fitzpatrick

Halloween Weekend

Halloween is finally here! Time for the full-on rush of kids in costumes, trick or treating and bags full of candy. It’s been on our radar for a couple weeks, but now it’s time to talk about a real plan for this weekend. It’s going to be difficult managing your own eating habits in the next few days, and even more stressful if you’re going to be dealing with over-excited kids hopped up on sugar.

 

Remember that festivities do not begin until the evening, so eat as clean and healthy as you can all day. Don’t fall off the wagon because it’s a holiday. All of a sudden three days will have gone by that you will have to make up for. When the evening comes, take advantage of trick or treating as a little bit of exercise. Go for long walks and enjoy the decorations and kids in costumes. It’s about more than candy.

 

When the night finally does come to an end and you have a massive amount of candy that was collected by your kids, it’s time for the second part of the plan. You don’t want to be too strict and take away any enjoyment from them, but you also don’t want to let them eat until they’re sick. Try limiting the number of pieces they can have a day. You can let them choose what they want and keep them from overeating. You can also have them save their candy for dessert instead of a snack. Make sure they have something wholesome and healthy before they get a treat. It will also help to keep their stash out of sight, like in a cabinet or up high, otherwise they will constantly eat or beg for it. Eventually bring back healthier alternatives, like sugar free treats, cereals or trail mix.

 

All of a sudden it will be Monday and things will hopefully be back to normal. Already it will be November and the beginning of another week. It is crucial that you get back to your weight loss plan and don’t drag out the weekend. Holidays like Halloween are just one day. Don’t get swept up in it for too long. You should also get rid of any leftovers when the time is right. There are several organizations that accept Halloween candy that they include in care packages sent to U.S. Service Members overseas. You can also donate to local soup kitchens. Many dentists and orthodontists participate in candy exchanges where you can turn in candy and get something healthy in return, and the candy usually still goes to troops or soup kitchens.

 

Have a Happy and Healthy Halloween!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jerocho Tpke Wooddbury, NY 11730

469 7th Ave Manhattan, NY 10018

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FitnessHealthy TipsLifestyle
October 16, 2014By Josephine Fitzpatrick

Take Advantage of the Fall Weather

With this season comes many new opportunities to have a happy and healthy fall. The changing leaves and cool weather are just a few reasons to get outside. Hiking, walking, and biking are great ways to enjoy the outdoors with friends and family, or to take some time for yourself. Activities like these help improve your cardio-vascular health and muscle fitness while lowering your risk of some cancers and heart disease, all while helping you reach your weight loss goals. Whether you head to a state park, bike trail or stay in your neighborhood, take advantage of the beautiful weather! Be sure to stay warm and safe out there, such as wearing weather proof clothing for rainy days and something reflective now that it will be getting darker earlier.

 

So many fun things are in season to share with your family or a group of friends. Check what is offered at farms and orchards in your area and make a day of it. Many places you go will have an abundance of kids games and crafts, as well as activities for any age. Apple picking is a classic, where you can literally eat the fruits of your labor, and a corn maze is a fun way to fit in a healthy walk. Most farms and orchards also feature local and seasonal treats, so one thing to watch out for is temptation. Don’t let these outings lead you astray. Let them be an opportunity to enjoy the season with your family without the regret of eating something you will later wish you hadn’t. And remember, you are on a farm after all – try and find a place that offers fresh vegetables from their own land that you can take home such as cauliflower, eggplant, cabbage, kale, Brussels sprouts, squash and potatoes. So skip the fried donuts and candied apples – you’ll thank yourself later.

 

Another great way to watch what you eat is to pack a healthy picnic. Many places offer space to lay down a blanket or a number of picnic tables. Keep it fresh with raw veggies and hummus for an appetizer. Lettuce wraps are easy make and healthy, such as light tuna, turkey or grilled chicken. Bring your favorite salad and fresh fruit. Remember to stay hydrated, especially if your day is packed with activities. Bring plenty of water, and maybe some juice or lemonade for the kids and tea in a thermos to warm you up.

 

As Halloween gets closer, pumpkin picking is sure to be on your list. And if you really want to get into the Halloween spirit, a Haunted House can be a creative way to get your heart pumping. Again, candy and treats will be everywhere but you have to stay strong. Don’t ruin this month’s weight loss accomplishments with unhealthy snacking. Your self-control is a strength, not a limitation. You have chosen to get fit and you’re sticking with it!

 

~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
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October 9, 2014By Josephine Fitzpatrick

HALLOWEEN CANDY – DON’T BUY IT!

We’re barely a week into the month of October and already every store is filled with Halloween themed costumes, decorations and candy. While it may only hurt your wallet to give in to the first two, buying Halloween candy so early in the month will cost you more than just money. Even the bite-sized versions are packed with sugars and calories, and offer your body no nutritional value. Just think – If it wasn’t Halloween would you even consider buying this candy?

 

Avoid the “but it’s a holiday” excuse. If you start making excuses to buy it, you’re going to give in to your excuses to eat it. Just because it’s the special Halloween version that only comes out once a year, that doesn’t mean you should get it. Two weeks ago we discussed having tablespoon sized portions of your favorite holiday dishes and desserts on Rosh Hashanah because they only come around once a year. But this is not your family’s special recipe on a meaningful holiday. The Halloween candy is candy in a costume. It’s a great marketing tool that is meant to bring nostalgia. It represents your youth, and the comforts of your youth. A time when it was YOU who was once running around in the Halloween costume. The combination of the approaching Fall weather and the packaged Halloween candy can bring you back to a time when life was easy, fun and stress free. That’s a wonderful feeling, and I agree with the fun of the holiday, but not in the 2nd week of October. Halloween is one day, October 31st. Candy should be purchased the day before and celebrated the day of. Don’t make it longer than it really is.

 

It’s going to be difficult enough because without even buying the candy you will still come across plenty of it. Look around, Halloween candy is everywhere – in a bowl on every desk at the office, every counter at the bank, the nail and hair salon. It’s sitting next to every cash register and everywhere in between. You already work so hard to eat right and exercise, don’t sabotage yourself. The little slip ups add up very quickly. EVERYTHING COUNTS AND EVERYTHING MATTERS. Don’t let all your weight loss efforts go to waste over a candy bar that is dressed up in a Halloween Costume. Because when the costume is off, it’s really just a candy bar you can buy anytime of the year.

 

There are many healthy treats that you can buy and/or make with your family. Check the blog on Monday for some healthier Halloween treat ideas.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
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