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November 27, 2023By Josephine Fitzpatrick

ONE ON PROGRAM DAY AT A TIME

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

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

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

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

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

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

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

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

should have, would have, could have

BUT I DIDN’T

 

~Love to Live Healthy with Josephine Fitzpatrick

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August 1, 2022By Josephine Fitzpatrick

AUGUST IS THE MONTH TO MAKE CHANGES

August is here and it’s a huge change-making month! August is the 8th month of the year, the number 8 is all about rebirth and transformation. The number 8 is associated with success, and when you are able to harness the power of 8, you are able to develop goals and the action plans associated with them in order to succeed. This success is to do with all parts of your life – business – financial – career – family – love – health. It’s up to you where you want to harness this power. 

When it comes to weight loss and health – I know many of you have plans for September and October where you want to look and feel your best. So whether it’s 1lb a week for a total of 5 lbs or it’s 2lbs a week for 10 lbs by September 1. Whatever you want- use August to Plan Prepare and Follow Through with it. 

If you put the work in and believe in yourself you will have the universe behind you – and YOU WILL reach whatever goal you want to achieve. 

YOU’RE ALWAYS

ONE DECISION AWAY

FROM A TOTALLY

DIFFERENT LIFE 

~Love to Live Healthy with Josephine Fitzpatrick

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blogChoicesclean eatingdietEastereatcleanExercisefamilyfeel goodhappyhealthyHealthy TipsholidaysINNOVATIONKetovationLifestyleMotivationPassover
April 12, 2022By Josephine Fitzpatrick

EASTER & PASSOVER – WHEN AM I CHEATING?

PREPARE FOR THE HOLDIAYS

Whether you are celebrating Passover – Easter or both! – you want to incorporate your Cheat day into your celebrations. Here are some helpful tips:

CHEATING MORE THAN ONE DAY: Split your Cheat day and do Cheat Meals. Instead of having Saturday as your Cheat Day – do Friday night and Saturday night – back on program Sunday. Or you can do Saturday night and Sunday night back on program Monday. Any two nights you want to do cheat meals instead of a whole day. You want to have cheat meal dessert and drinks (optional). Remember when you split your cheat day it’s one less day of the week you have to lose weight.

CHEATING ONE DAY: If you know you are cheating only one day you always have the option to keep your Cheat Day to one day. One cheat day a week will always give you the best results. But only do this if you are certain that you are not going to be tempted at other holiday celebrations.

VACATION: If you are going on vacation – do not cheat before you go. Stay on program and pick one cheat each day to enjoy while on vacation. Any meal – dessert or drinks. You choose each day one thing that you want to indulge and enjoy. This will help you maintain the week. If you want to lose while on vacation then you must stick to your One Cheat day a week and stay on program on Vacation. Sounds hard? It’s not as hard as you think

EXAMPLE:

  • Egg whites for Breakfast
  • Grilled chicken salad for lunch
  • veggies and hummus at the pool or beach
  • Fish and veggies for dinner
  • choose your dessert whether it’s a drink or fruit

If you want more than this then you should be prepared to maintain or possibly gain. Remember your actions = results.

PASSOVER CHOICES:

INCORPORATE PASSOVER CHOICES IN YOUR DAY

BREAKFAST & LUNCH CHOICES YOU CAN INCORPORATE PASSOVER WEEK:

• MATZAH-2 Matzah with 1tbsp of peanut, almondor SunButter, or 1/2avocado

• MATZAH AND FRUIT: 1 Matzah with 1 tsp of pb or sunbather with 1 piece of fruit

• MATZAH AND EGGS- one Matzah with 3-4 egg whites and 1 cup of veggies

• ANY Kosher Meat no sauce no marinate no butter

• Light tuna or chicken salad or egg white salad with 1 matzah

• Chubby Potato: 1 large white potato or sweet potato with 1 cup of veggies on top and 1/4 cup of cheese and bake 🙂

• 1/2 cup park skim Cottage cheese with 1 cup of fruit 

• Popcorn

• 15-20 Any nuts

• Think Thin Bar

• Matzoh ball soup without the Matzoh ball

• 2 slices of low fat cheese or 1 light part skim cheese stick with 1 Matzah

 • non fat greek yogurt with 1/2 cup of berries

• 1 cup of any berries with 2 tbsp of cool whip

 

 

INNOVATION FOOD AND PASSOVER:

1) IF YOU are NOT STRICT and ALLOW FLOUR FROM OUR VEGETABLE PROTEIN you can have anything in the store

2) STRICT – NO WHEAT OR ANY KIND OF FLOUR

— All our Gluten Free Muffins, GF Cookies and GF Bagels

— Our Entire Ketovation line contains no wheat or flour 

Cauliflower Pizza

Turkey Taco

Chicken Salad

Tuna Salad

Sweet potato fries

Tomato Soup

Broccoli cheddar soup

Bisque Soup

Pudding

Rice Sticks and Hockey Puck Rounds

Chocolate mousse cake, & Cheese Cake & Gummy Bites

All Innovation nuts regular, chocolate and mixed

Popcorn

Licorice

Detox

The Staff of Innovation wishes everyone a healthy happy Holiday 

~Love to Live Healthy with Josephine Fitzpatrick

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March 1, 2022By Josephine Fitzpatrick

HELLO MARCH

What is your MARCH GOAL?

With Spring and Summer around the corner – March is a month of Irish kisses and Shamrock wishes and an amazing month to focus on a goal. Yes ONE goal that you want to achieve in March.

What is a goal: A goal is what a person is trying to accomplish, it’s the object or aim of an action. It is usually something that is difficult to achieve, but doable. We know that waiting, wanting and hoping for a goal to happen – does not make it happen. You have to visualize, define and plan your goal. You have to put the work in to get the results. But before you can do that you must know what your specific goal is.  

Your goal must be clear and well defined. Vague or generalized goals are unhelpful because they don’t provide sufficient direction. Your goal should be very specific. The more specific, the easier for your brain to achieve it. Your goal should also have a deadline – in this case our deadline will be March 31. What do you want to achieve by March 31? 

Why only one goal: Choosing one goal will allow you to decide which area you want to work on first to best improve your life! What is most important for you to achieve right now? What will make you happy? What will make you feel good? What will improve your life both mentally and physically the most.  

When you make the decision to go after one goal with a deadline it will also help you gain a sense of purpose. With purpose, we can better focus on what we want to accomplish in our day – knowing each day is attributing to this one goal. This purpose gives us drive and motivation to keep pushing! 

TIP: you want to keep the goal doable. It’s one month that you have to achieve this goal. So think of it like a mini goal each month that will keep adding up and contribute to your big goal.  

So what is your specific goal for March? 

Here are some examples: 

  • Fit into a specific size pants by March 31
  • Fit into your favorite shorts or bathing suit
  • Maybe it’s to clean up your weekends and only have one cheat day a week and not 3 mini ones.
  • Stick to your meals and snacks without eating in between
  • Fasting and eating only in the 5 hour period each day. 
  • Exercise 5 days a week
  • Run 1 mile everyday 
  • Text Josephine EVERY night
  • Lose 10 lbs (2 lbs a week) 

Once you figure out what your ONE specific goal is – then you can put all your focus on achieving it.

Goals should always be challenging, they should force you to leave your comfort zone. Contrary to what may seem, when a goal is difficult it actually generates more concentration and is more likely to be achieved. Of course they also need to be realistic and doable. They have to be possible.

Once you decide on what your goal is for March – now you have to put the work in. Any goal requires determination, discipline and a lot of hard work. Like I mentioned earlier – you will never reach a goal by just wanting or wishing for it.  

Bottom line is Action: You know your goal now you plan each day for it. You prepare how you are going to achieve it and you follow through everyday with your plan. If your goal is to do the 5 hr fasting — then you know it will require you to plan your hours that you will fast – and you have to know what you are eating each day and you have to follow through with that plan.  It’s always going to be more than just having a goal and all about putting the action in to achieving that goal.  

Final thoughts……Know your specific goal — put all your focus on it and work hard everyday for it – you will feel so accomplished and thrilled when March 31 comes around (so quickly) and you have one of your mini goals achieved and you will be ready to plan your next goal for April. 

“The difference between who you are and who you want to be is What you do”

~Love to Live Healthy with Josephine Fitzpatrick
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February 1, 2022By Josephine Fitzpatrick

FEBRUARY GOALS

HELLO FEBRUARY:

February is one of those months that arrive fast and exit even faster. And yet so much is going on in such a short month. We have Valentines day and President’s day weekend and Winter Break. So much fun so little time! 

LET’S TALK ABOUT GOALS:

The beginning of the month is the best time to plan for your goals. Take a look back at January – did you accomplish all you wanted? If not – why? Be honest with yourself because at the end of the day you are only hurting yourself with excuses.   

FEBRUARY GOALS:

Before you make your February goals – make sure whatever goals you choose they include what is going to make you happy. Make sure you are making them for the right reasons. Because in order for you to reach your goals they have to mean something to you. Because when they mean something to you that is when you will do everything you possibly can to reach them. 

Start by deciding what your goals are and then think about how much do they mean to you. How hard are you going to work for them. Always remember making goals is the easy part – putting the action and work into achieving them is the hard part. We all want success – but actually doing the work is what creates the success. And when it comes to weight loss it’s as much mental work as it is physical. When you make those goals you have to include being willing to with walk away from temptation and being okay with eating less and dealing with those little hunger pangs. It’s not just “I want to lose weight” it’s about everything that goes along with losing weight. It’s hard work. But if you really put 100% thought into this and you tell yourself everyday how important it is to you – then you will achieve it. Because our mind is so powerful we can believe anything we tell it to – but of course that road goes both ways. Always remember it takes just as much energy to be negative as it does to be positive. 

CLIENT STORY:

I would like to tell you about one of my clients. She is a young mom of 3 who was overweight at 180 pounds. When she first came to me she was sure she wasn’t going to be able to lose weight. She was very depressed. She tried every quick fix diet and felt completely defeated. I explained none of that mattered – what was important right at that moment was that I was going to hold her hand throughout the program – all she had to do was trust me and trust herself and if she was really willing to work for this as much as she said she was – then we would do great. 

She started in September and now February 1 she is down 52lbs. Some months she lost more than others but even through holiday months she always had weight loss. What was most amazing was she never gave up. She worked so hard every week to stay on program – even with the temptations that were in front of her everyday. She always remembered what was important to her and what she wanted most of all was to feel great by Winter Break because her family was going away and she said her last trip she was so miserable and insecure and wore cover – ups the whole time. She said it ruined her trip and she ended up comforting herself with food the whole time. She was so tired of that feeling.   

One of the reasons I am telling you this story is because I think it’s so important to understand and really think about goals. She didn’t just WANT this she was willing to put the work in day after day and week after week. This trip kept her motivated throughout. For her It was more than just the weight loss. She said she avoided stores and places to go to because she didn’t feel good about herself. She was upset with herself because she felt 20 years older than her age and she didn’t know what to do about it. For her it was so much more about her confidence and this winter break all she wanted was to walk on the beach in her bathing suit and feel confident. We recently did a phone call and she cried and said to me — she never really understood how unhappy she was in her body until the weight loss. She said she knew she wasn’t comfortable in her body but didn’t realize how unhappy it made her. And only when she lost the weight and became really comfortable in her skin again — was when she knew how much this all really meant to her. She felt truly happy. — and that is something we forget. Happiness isn’t a thing – it’s a feeling. And maybe her goal wasn’t really about weight loss it was about feeling happy again. 

I think one of the most important points of this story is it’s not just about the number on the scale. It’s not about a size of clothes. This is about not settling for less than what you deserve because it’s easy. This is about not telling yourself that you did your best if you really didn’t or that you are happy if you know deep down that you are not. This is about digging down deep and working extra hard for something that means everything and that could even be potentially life changing for you. Yes im talking about weight loss but this can apply to anything in your life that you know you haven’t worked hard enough for. And while it may sound silly to some – I mean how can weight loss be life changing? Well waking up and going from feeling unhappy to feeling happy everyday is life changing. Those of you who have gained and lost weight know exactly what I am talking about. It’s life changing when you feel comfortable in your body and how much confidence you suddenly have because you feel good in everything you put on. When you feel good in your body everything changes for you. You feel healthy, energetic, you love to get up and get dressed. It can make the smallest things in life feel exciting. All because you are taking care of yourself and doing the right things.  When you think about it. It’s really not too much to ask of yourself. I mean just by doing the right things and making the right choices you get to live a life in a body that makes you feel HAPPY everyday. And that is life changing to a lot of people. 

Whatever your goals for February are – make sure they = happiness 
Love to Live Healthy with Josephine Fitzpatrick
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August 3, 2021By Josephine Fitzpatrick

AUGUST GOALS

BIG NEWS AND CHANGES COMING TO INNOVATION!  Can you believe we are already in August! It’s been such a busy summer. I have been working on some really exciting things for September that I can’t wait to share. In the next couple of weeks I will start to share all of these new wonderful programs and products that we will be incorporating into the store. It’s Super Exciting! You are going to love them all.

 

LET’S TALK AUGUST: While I am working on all of these new things, I want you all to answer these questions:

 

WHAT ARE YOUR GOALS FOR AUGUST…. It’s so important to go into the month knowing what you want out of it.  August is a time when we may not want to think and be on schedule or always do the right thing – because we know in a very short time it’s the ending of the summer months that we waited so long to arrive. But it’s a time where we have to think about it or we can do some major damage. So whether it’s to lose one pound a week or to maintain where you. Plan, Prepare and Follow Through with it. Start by asking yourself where do you want to be by August 31? Then follow it up by what are you willing and capable of doing to get there. If it’s weight loss then you need to be willing to walk away from the temptations. If it’s maintaining then you need to choose your battles on what is worth indulging. We always have choices – just always remember it’s your actions that determine the results.

 

ARE YOU MAKING THE GOOD DAYS COUNT… If you know you are having long weekends at the beach then you need to be 100% Monday through Thursday. If you want to lose weight or maintain this summer but don’t want to be super strict — then be amazing on the days you can be. And on the days that are more challenging- try to be mindful even if you are cheating. You don’t want big Cheat Days to be consecutive and you don’t want to be Cheating a little everyday. The days that you can be amazing – then be amazing and eat the minimal that is on your plan. On the days you need extra snacks then have them but make sure they are on program snacks. If you want to enjoy a treat here and there then do it but try to be amazing and 100% on program the following day. My point is, the great days will help in your overall month.

 

ARE YOU BEING HONEST WITH YOURSELF… Don’t go into the month saying you want to lose but your actions are the complete opposite of someone who is trying to lose. If you know your schedule is a little crazy right now or you are just mentally weak then be okay with maintaining. It’s important to be honest with yourself not just about what you want but what but also what you know you are going to really follow through with. Being honest with yourself requires self-awareness and even courage. It can sometimes be challenging to make contact with your truth, and even harder to take action based on that truth. But when you are honest with yourself about what you are capable of at this time – you have an 85% chance of achieving it. So let the truth set you free and be honest with yourself about where you think you can be August 31.

 

DO YOU HAVE A POSITIVE MINDSET GOING INTO AUGUST….. While you are deciding what you are capable of it’s so important to be positive about it. Always remember to use the words I can, I will, Im excited! Being positive about what you want is so important but talking positive to yourself about what you want is even more important. You will believe what you tell yourself so if you use negative words like “I can’t” then you won’t. But if you stick with the positive “I can” then you will!. If you think about it it’s no different than what many of us teach our own children. Be positive about what you want and believe in yourself that you can do it. Because at the end of the day you are the one person who has total control over what you are doing, thinking and feeling.

 

ARE YOU CHOOSING YOUR HARD…. Most people gain between 8-10 pounds by September. That’s a lot of weight to gain on top of weight that you already needed to lose. Think smart and act smarter! If you want to look good, you want to feel good then you have to do good things and make the right choices for your mind and body. Yes, exercising is very important and the more you can incorporate it the better you will feel. But eating clean and staying on program is what is going to make you feel amazing and make the changes you really want to see. It’s what will make you feel that lighter, happier feeling that you love and change the number on the scale to where you want it to be. It’s what gives you the feeling that you are in control and doing the right things for your body and mind. While it’s much harder to follow in August…. It’s also hard to go into September at a higher number.

 

Final Thoughts…..Summer days in August is a time when it’s harder to stay on track and have 100% days. But just because it’s harder doesn’t mean it’s not doable and doesn’t mean it’s not necessary. I don’t have to tell you how quickly you will gain the weight back. This program works if you follow it but like anything else if you eat what you want when you want you will gain the weight back. You see the clients around you. Many who have lost the weight and kept the weight off and are maintaining. They do it because they are on program and live the program. They are always prepared and have their food and snacks. We have hundreds of clients maintaining this summer and we have hundreds of clients losing this summer. You have to decide what you want and follow through with it. There is always a choice and you need to make it everyday. If you want to lose weight this summer you need to follow your program and stay on program 6 straight days in order to enjoy the Cheat Day. Make sure you have all your meals and snacks prepared and ready for you. It’s important to plan your days and be ready for whatever is coming your way. If you have your meals and snacks then you have no excuse to go off program. Just because it’s summer doesn’t mean you have to give up losing weight. You can enjoy and lose weight if you are willing to put the work in. Remember, the harder you work the better the results. It’s never easy – especially in August, but it’s very doable and necessary – especially in August.

 

At the end of August and the end of the Summer months we have to accept what we have done. While it’s great to party, drink and indulge – if you continuously over do it — you will be left with the results that I can assure you will not be worth how you feel. So stay mindful and think before you act. Because just like every bad choice will make a negative difference — every good choice will make a positive one.

 

WHAT HAPPENS IN AUGUST DETERMINES YOUR SEPTEMBER 

~Love to Live Healthy with Josephine Fitzpatrick

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March 3, 2021By Josephine Fitzpatrick

Are you ready for March?

[dt_sc_hr_invisible_small]ARE YOU READY FOR MARCH?
YES YOU ARE….[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Spring is coming and everyone has lots of different emotions…. happy, sad, determined, mad, excited, disappointed… You name it and I am addressing it with clients. What we have learned so far is when you are in quarantine and go through something like Covid most of the time the results have not been pretty. It was a given that at some point you didn’t do the right thing for longer than a moment. How big or bad was very individualized across the board. However, while many of you got right back on in the Fall and Winter and have tried your best – some still struggle everyday from the affects of it all. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I want you to first know – it’s okay. Whatever you did or where you are the most important thing right now is to put it behind you and get back on program – no excuses, just do it. Get back on your program and fight hard for what you want. You have 5 weeks of March that will give you an amazing start and if you do the right things can take you to a very happy place. For those of you that have been amazing – keep going you have the head start – don’t stop, don’t look back – stay mindful and enjoy and be motivated by the mental and physical changes you are making everyday. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Short Term goal – where do you want to be April 1? 
One pound a week = 5lbs
Long Term goal – where do you want to be Memorial Day?
One pound a week = 18 lbs[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We all need goals – they are motivation to take us where we are today and where we want to go. Our short term goals help us reach our long term goals. But you have to start now the more you put it off the longer it will take you to get to where you want to be.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FOOD AND EMOTIONS: Don’t let the past hurt your efforts today. 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 efforts quickly. I have seen the most dedicated people cave after one drink. I have also seen the most dedicated eat out of fear and boredom from quarantine. What you have to remember is when you emotional eat that also gives you negative emotions. You eat because of your emotions – and then you over eat more because you are sad your emotions made you eat. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It’s not the food that made you gain – 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 it. What made you feel good and what made you feel instantly bad. And most important how you feel today. Where are you and where do you want to go…[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]STAYING IN YOUR POWER: We have been talking a lot about the importance of staying in your power. Your power is your choices. When you make the choice to stay on program and follow your menu and exercise – you are staying in your power. When you make the choice to go off program because of stress, anxiety, alcohol, just simply in a bad mood – then you are giving your power away to your emotions. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Being in your power means mustering up the ability to handle your emotions mindfully. It means breaking free from anything that holds you back and makes you feel mentally and emotionally powerless. Staying in your Power is a kind of mental toughness that we need to bring to every situation. It’s the ability to take decisive and deliberate action toward a desired goal. It’s about living life intentionally with a sense of purpose and effectively managing your boundaries and fighting through the unhelpful thoughts that often sabotage your progress[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]How do you stay in your power:[dt_sc_hr_invisible_small]
  • Control your mindset. We have spoken about it in the past – you need to be mindful at all times if you want to reach your goals. Staying in your power requires having the ability to adapt to changing conditions and circumstances. It requires being proactive and staying mindful of your thoughts, choices, and actions. Only when we’re mindful can we see things clearly, and therefore adapt accordingly to the conditions of our life. When you are mindful you are not grabbing and eating – instead you take that one second – that one breath to think about if this is what you really want to do at that moment.
  • Take responsibility for your life: Don’t blame others, and absolutely do not cry about your weight. No one wants to hear it. Everyone is crying about their own problems. Instead take responsibility and work hard for what you want. Don’t talk about it – show your results with actions. Plan, Prepare and follow through and work hard everyday for what you want. There are no short cuts- just hard work and no excuses. When you take responsibility for your life and circumstances, you naturally feel empowered no matter what happens.
  • Choose to be happy: Everyday is a choice to be happy. When you choose to stay on program and do the right thing it’s the same thing as choosing to be happy today. We know when you follow your menu and stick to your meals and snacks you feel your very best. When you text me and say I had a great day today – that means you chose to be happy today. You knew doing the right thing was going to keep you in a happy place. You followed your menu and when your head hit the pillow you felt great – which made you wake up happy. The choice to be happy is your choice everyday to make and you do it by following what makes you feel your best [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]My Final thoughts…. No matter what’s happening around us, doesn’t change what goes on inside us. When you have clarity about what’s most important to you it helps you stay grounded and focused when temptation comes your way. And it will come – temptation will always be there. But when you are mentally ready for it – there will be no stopping you. When we are able to stay mindful and stay in our power, we naturally feel more confident and in control of our lives. The control is what is most important. When we are in control is when we see and feel the best results both mentally and physically. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible]You are ready for March! Don’t let the days slip away – make the most of each one and choose happiness.[dt_sc_hr_invisible]
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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February 10, 2021By Josephine Fitzpatrick

SUCCESS COMES WHEN YOU TRY HARDER

[dt_sc_hr_invisible_small]THIS WEEK WE WANT TO TRY HARDER….[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]When you feel like you have tried everything – I want you to ask yourself- have you tried harder?  This week is all about trying harder to be better so you can be the best version of you. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If your answer is “YES” I’m trying hard to reach my goal. I ask you this: Are you trying hard enough to accomplish it? While every goal is different, here are four questions you can ask yourself to figure out if you are trying Hard Enough to Accomplish your Goal.[dt_sc_hr_invisible_small]
 
[dt_sc_hr_invisible_small]1. Are You Invested Enough To Cause Discomfort?
Your investment in a goal always includes a combination of time, effort, and resources. But no matter how you invest in your goal, if that investment doesn’t cause some level of discomfort you’re probably not trying hard enough. All success requires sacrifice, and sacrifice is a willingness to accept discomfort in the pursuit of something greater. If you’re not investing in your goal in a way that causes discomfort for yourself, you’re probably not trying hard enough to succeed.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]2. Are You Working Toward Your Goal Every Day?
Nothing is accomplished without consistent work because consistency builds momentum and momentum drives success. Reaching your goal isn’t something you only do whenever it works for you – that would be a hobby. Reaching goals is something you work on consistently even when it not a good time and doesn’t fit into your day. If you don’t work toward your goal on a daily basis then you’re not trying hard enough to accomplish it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]3. Are You Willing To Do The Work Regardless Of The Results?
Most things won’t give results immediately….or consistently. For example some clients do not see the results on the scale every week. But even when they don’t see the results – they know they feel so much better.  That’s why it’s crucial to be motivated by the work itself as opposed to just the results— you have to fall in love and love to live the process and the program. When you feel great living 6 clean days with 1 cheat day you know if you didn’t lose weight one week at least you feel better, you are in control and you love what you are eating. You know the results will come but until they do you are loving how you are feeling and living. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]4. Do You Know Why You’re Trying?
It’s easy to try, but it’s hard to try harder. A key to doing so is to have a deep, fundamental understanding of why you want to try in the first place. Are you driven to accomplish this goal because you want to live healthier? You want to fit in your summer clothes? You want to look better? You are getting married? There are infinite reasons to do things and they’re all valid as long as you feel them deep in your heart and bones. The only wrong reason to pursue something is one you don’t firmly believe in. If you don’t know why you’re pursuing a goal in the first place, or if you are doing it to make someone else happy — then I can tell you there’s no chance you’ll find the inspiration, motivation, and determination necessary to work hard enough on it to succeed.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]But if you know why you want to try, and combine that with a willingness to sacrifice, effort on a daily basis, and a love for the life instead of just the results…..trying hard enough will no longer be something you do — trying harder will be your new way of life.[dt_sc_hr_invisible_small]
 
 
[dt_sc_hr_invisible_small]Success Comes When You Try Harder[dt_sc_hr_invisible_small]
 
~Love to Live Healthy with Josephine Fitzpatrick
 
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Choicesclean eatingExercisefamilygoalshealthyHealthy TipsLifestyleMotivation
February 3, 2021By Josephine Fitzpatrick

NO EXCUSES – BE COMMITTED TO YOUR GOALS

[dt_sc_hr_invisible_small]HELLO FEBRUARY! [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Congratulations to those of you who have remained true to your goals (and there are so many of you) I am beyond thrilled and excited for you all. It’s a tough time of year but it’s also the most important when it comes to weight loss. The days go by fast…. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]February has already arrived and what a short month it is with Valentine’s Day around the corner — I can assure you March will arrive even faster. So for those of you who have not stayed true I think you need to take a moment and think about how quickly the days are passing. The time to work on your mind and body is now when the snow is on the ground not when it’s spring and you are trying on summer clothes. Life happens 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. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]This week’s theme is to love yourself enough to stop making excuses.  We all have excuses if we want them.  You can tell yourself that it’s quarantine, or I have no will power, it’s the kids, or I will start tomorrow….. whatever excuse you want to tell yourself is what you will believe. The bottom line is you are still using them as excuses to cheat and go off your program. And regardless of how true your excuse may be, it doesn’t change the fact that when you go off your program you will not lose weight. So remember even the best excuse in the world is still putting you in the wrong direction. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]THREE IMPORTANT THINGS TO REMEMBER:
  • The distance between where you are right now and where you really want to be can be measured by the number of excuses you make and take.
  • The more excuses you make and take, the bigger the distance. The less excuses you tolerate, the more you close up that distance.
  • When you make excuses for yourself you are giving up before you even begun. You are holding yourself back from the life you want to live. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible]There are no real 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, prepare and focus and keep reminding yourself what you want – then there will be no stopping you. Even if you are at a snail’s pace you can still be in the same positive direction and moving toward your positive goals. So stop making excuses and start doing. Stop talking about it and start planning for it. 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.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You can’t undo your old excuses – just stop making new ones…. Don’t think about the past instead move forward and make tomorrow better than today.  If you have not been great and are starting to freak out because it’s February and March is quickly approaching then you need to stop regretting, stop beating yourself up and stop trying to undo damage that is already done. I get messages all the time – how can I reverse my extra cheating, or how can I get this weight off tomorrow! I’m sorry but you can’t turn back the clock in any part of your life. Where you are today is where you got yourself, so accept it and move on to working hard to getting yourself to where you want to be. Trying to do anything quick or fast are bad habits that got you to the overweight place you started. You don’t want to keep going down that road because that is what will keep you on the roller coaster. If you want it to be different tomorrow, next week, next month – then you need to start the change today. The only way to get the weight off is to stop making excuses and be more committed to your dreams than to your comfort zone. Stay on program and follow your menu and put the time in like everyone else. Putting the time in is the only thing that will make and keep you successful. If you are not happy with your weight today you need to own it and deal with where you are. You need to understand and own that you got yourself here. Then you need to focus on the change and the work and the positive process that you will take to get you to that happy place. The happy place where you feel good in your skin. That happy place that gives you confidence and makes you love waking up feeling lighter, happier and healthier. The process is simple: follow your menu, absolutely no excuses, put the time and the work in, stay on your path and remember your goals – and keep following the process 6 clean days a week and 1 Cheat Day.  Don’t try and change the rules and don’t try to rush the process. You know it works you have either done it or know someone who has had amazing success. Every week the weight loss will add up and before you know it you will be the person that you always admired. The person that made no excuses and worked hard for what they wanted. You will be the one who has control and who knows what they are doing and feels good all the time because you are following your 6 days on and 1 day off. You will no longer have the guilt of eating out of control and you will know that your hard work is what makes you feel amazing. When you stop making excuses and starting doing – it’s life changing because you realize that you can have it all. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IF IT’S IMPORTANT TO YOU 
YOU WILL FIND A WAY
IF IT’S NOT 
YOU WILL FIND AN EXCUSE[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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eatcleanExercisefamilyfeel goodFitnessgoalshappyhealthyHealthy TipsLifestyleMotivation
January 27, 2021By Josephine Fitzpatrick

A Goal Should Scare You A little….

[dt_sc_hr_invisible_small]January is coming to an end. I want you to take a moment and look back. Are you where you thought you would be? Have you stayed true to yourself and your program? Do you remember December when you were convinced you just couldn’t wait to eat clean and go back on program and do all the right things? You were so upset with how quickly you put the pounds on and promised yourself that January was going to be your month to feel good and get back to the person you love to be. For those of you who did exactly that – I give you a big congratulations as I know there are so many that are doing amazing and I’m truly so proud of you all for working hard everyday. I know how hard this is. I see first hand the struggle is real. With temptations and pressures of work, jobs, friends, family. It’s so easy to give in. We all get weak sometimes. What you have to always remember is there will always be something going on…happy, sad, good, bad, quarantine, celebrations, peer pressure, job, family, friends, health. The list goes on and on. This is life and what makes life so truly amazing is the ups and downs we go through to get to where we are each day. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Did you set your goal this week? This week we have been talking about the importance of setting your goal. Why? Because goals trigger behavior.  Having a challenging but achievable clear, compelling goal mobilizes your focus toward actionable behavior. In other words, goal setting motivates you. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HERE ARE SOME TIPS ON HOW TO STICK WITH YOUR GOAL[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1. Promise and Commitment to Yourself…. Don’t think about the actual goal instead remember that your goal was a promise and commitment you made to yourself. It’s easy to say who cares I didn’t lose the pound, or the so what I ate the extra snack, or big deal I didn’t run that mile. It’s not the actual goal that you gave up on it’s yourself. You made a promise and commitment to yourself to do this one challenging but achievable goal this week. Don’t give up on the commitment and the promise because that is the same as giving up on yourself. And once you do that you are giving yourself the excuses and lack of discipline to break that promise and commitment every time something gets challenging in your life. The most important promises and commitments in life are the ones you make to yourself. Those are the one’s you need to keep.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]2. Don’t Give Up…. Remember before you give up on your goal because you are stressed or because of anything that is not going right in your life – remind yourself giving up on your goal is going to make it worse not better. The one thing you can control is completing this small challenging but achievable goal. If you don’t give up and you complete you daily goal you will actually feel more motivated and stronger to handle any obstacles that may travel on your path that day.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]3. Don’t Allow Setbacks to Destroy your Goals…. Unfortunately, many things don’t go as expected, no matter how much planning we do. Being patient with yourself is key to approaching bumps in the road in a positive way. Accept the hiccup in your plan and determine what you could have done differently and how you will now move forward in achieving your goal. For example: If you decided your goal was to stay on program no matter what this week….. then don’t turn one “weak” moment into a reason to cheat the entire day, night week, month. If you get right back on program after your slip up, it will keep you mentally in the game knowing that you didn’t turn a slip into a fall.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]4. PLAN – PREPARE &. FOLLOW THROUGH…. Yes most of you know this one and how important it is. It’s not just about food. Whatever your goal is this week you must Plan (know when you are doing it or how you are doing it), Prepare (make sure you know the time, or have what you need to accomplish it), and Follow Through with what you planned and prepared for each day. These three things are life changing when you incorporate them into your every day. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]5. Push Yourself…. Without pushing yourself to your limits you will never know how far you can can go and what you can really achieve.  It’s okay to be a little uncomfortable — that usually happens when you push yourself. If you are not a little uncomfortable you are not pushing yourself hard enough. This week give yourself that extra push everyday to complete this one goal, and don’t let yourself make any excuse why it’s not important. How hard you push is going to determine how much you want it. That extra push and being a little uncomfortable can make all the difference. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]This is a journey – your journey. You don’t have to make drastic changes in order to notice an improvement in the quality of your life. At the same time, you don’t need to wait a long time in order to see the measurable results that come from taking positive action. All you have to do is take small steps, and take them consistently. Because reaching consistent small goals lead to big results.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]A GOAL SHOULD SCARE YOU A LITTLE
AND EXCITE YOU A LOT[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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