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Tag: cold weather

FitnessHealthy TipsLifestyle
April 9, 2018By Josephine Fitzpatrick

Get Right Back on Program

 

April is finally going to bring spring! By mid week we will be in the 50’s and by the end of the week 60’s!!!!! And before you know it, 70 and 80 degrees will be quickly following.  The weather has really thrown so many for a loop this year. It felt like the ever lasting winter, especially if you didn’t get the chance to fly away from the cold for a spring break. And on the flip side, if you did go away it’s not always easy to go from beautiful weather back to this very unpleasant cold. Either way, I just want you to know that if you are struggling because you just came back from vacation or struggling from the tough winter – you are not alone. But I also want you to know that you have to snap out of it because once it gets warm – it’s going to just get warmer and warmer.

 

REGARDLESS OF HOW YOU FEEL TODAY – YOU WILL FEEL BETTER TOMORROW

 

The first couple of days after vacation are always tough. You feel bloated, thick, and just not in a good place from over doing it on vacation. Then you have the challenge of going back to eating on program which of course is always less than when you are away. But the bottom line is – over eating and drinking is only fun when you don’t feel big and it’s only satisfying when you feel thin and healthy to enjoy it.  That’s what Cheat Days are for. If you feel you over did it and are struggling – there is a very simple cure. You remember how you felt before you left for vacation and you get right back on program. In a day you will feel better, and in a week – amazing. Getting back on program is one of the most important things you can do when you don’t feel your best. It can often be the hardest, but it’s the one thing that will make you feel amazing. In a week you will have that feeling that you love and you will already be looking to enjoy your Cheat Day. Just get right back on. You had your fun and now it’s time to work. That’s why they say work hard, play hard. It’s Monday and it’s time to work hard!

 

ASK YOURSELF…
 

 

Are you ready for the warm weather? Have you at least started? If you have, that’s awesome. Keep eating clean and keep exercising and your body will return the favor by looking and feeling great. Every week you will get to a better and better place. If you are struggling for any reason, you have to remind yourself that the longer you put it off the more you are going to struggle. As hard as it is to start it’s harder not to start. Being on program is what is going to HELP you with the struggle. Getting in control quickly is what is going to make you feel better both mentally and physically. You can’t keep putting it off. You need to remind yourself of what is important and how good you want to feel. How feeling good changes everything about you into all positive things. When you do the right things and you treat yourself the right way you feel good, you have confidence and you want more and more of it. You are happy and everyone around you is happy. But you need to start. Don’t put it off another day. Just get on your program and your healthy path because the faster you do it the quicker you will feel better and the faster the results will be. I know it’s not always easy to do the right thing – but it always pays off when you do. If you want to look and feel good you have to put the work in. I can promise you it’s all about putting the work in and staying on your program and working hard every day.  Don’t just sit and wait for something to happen because it won’t. If you are not doing the right things you will not just wake up one day and be thin. Fat will never magically disappear. In fact, you will just keep growing and growing – and all of a sudden everything is so tight you don’t know what to do. Sometimes it really happens so gradually, you can be shocked. New Clients come in my office everyday and say “I don’t know what happened I was thin and then all of a sudden I wasn’t”. You don’t want to get to that place, but if you are already there – you need to be on program and on your healthy path. Yes, it’s hard. Anything worth having is hard. But it’s also very doable and, more importantly, it’s very worth it. Who doesn’t want to feel great in summer clothes?? Who doesn’t want to be and feel healthy?? Who doesn’t want that control and that lighter feeling?? Most of all, who doesn’t want to slip on summer shorts and feel amazing in them?? Just remember, every day you put it off is another day you could be closer to your goals – closer to feeling good and closer to fitting in your clothes again.

 

KNOWING WHAT YOU WANT IS EASY
GETTING WHAT YOU WANT TAKES WORK

 

~Love to Live Healthy with Josephine Fitzpatrick

 

8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10016
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FitnessHealthy TipsLifestyle
February 16, 2015By Josephine Fitzpatrick

Snow is Temporary

 
Don’t sabotage yourself!
 
I want you to realize that the snow is very, very temporary. Like when the snow melts and brings beautiful green grass…It’s like a coat over a bathing suit. You are going to take off the coat and whatever you have been doing while it’s snowing is going to show. STOP SABATOGING YOURSELF. Snow doesn’t mean food. It means inconvenience, but it can also mean fun.    
 
Just because the kids are home for vacation or a snow day that does not mean you have to eat all day. Teach that there is more to do on snow days or days stuck inside then just baking and eating. Play tag in the play room or basement. Set up a fort and watch a movie together. Have a dance contest. Do some arts and crafts or painting so your hands are occupied. Play a board game.  
 
If the kids are not around…clean out an old closet that has been waiting for your attention. How about the play room or basement that may need some organizing. Maybe do an extra exercise video today or read a book that you have been putting aside.
 
Don’t throw in the towel because there is another snow day or because the kids are home from school for another week long vacation. The very worse thing you can do today is say “I’m going to start tomorrow” because they are home…AGAIN.
 
Use today as a day to challenge yourself to eat healthy while your kids are around. Since they are not going anywhere anytime soon it’s a good idea to learn to eat healthy and make the right choices when they are with you. Try not to use your kids as an excuse to overeat. REMEMBER: CHILDREN LEARN WHAT THEY LIVE.
 
It is February 16th!  If you haven’t started or feel a little off track then start this week! If you lose 1 pound by the end of each week starting this Friday the 20th until the Friday of Memorial Day you will have lost a total of 15 Pounds!!! WOW!!! 15 pounds, and that’s only with doing 1 pound a week. If you throw in some 2 and 3 pound weeks along with your 1 pound weeks – you will have a 20-30 pound weight loss by Memorial Day weekend.
 
At the end of the day it’s a very simple concept. Eat healthy 6 days, indulge on the 7th, and lose weight. The cleaner you stay 6 consecutive days, the more weight you will lose weekly.  The days may go slow but the months are flying by….
 
 
SNOW TODAY SUMMER TOMORROW
 
 
 
USE THE CHART BELOW TO HELP YOU TRACK YOUR WEEKLY WEIGHT LOSS: 
Click the links below the pictures to download.
 
WEIGHT TBLE
 
EXAMPLE TABLE
 

~ 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
January 26, 2015By Josephine Fitzpatrick

Make The Most of a Snow Day

 

In the next few days New York will be experiencing a major blizzard that is projected to result in a massive amount of snow accumulation and high MPH winds. Several schools have already decided to close and many residents may not be able to get to work. If you find yourself stuck at home in the next few days, or any time you experience extreme weather, there are a couple things you can do to stay safe, healthy and occupied while unable to leave your home.

 

You can still follow your fitness routine even if you can’t get outside or get to the gym. Get in an at-home work out – there are so many options online or on TV for any type of exercise you are looking for. Try searching YouTube or OnDemand for a workout video, search online for blogs or websites with at home workout routines or flip through a fitness magazine to get ideas. If your family is home as well, get them involved. It’s a terrific way to be active and spend time together. You could also try playing a fun game together like charades, Celebrity or Cranium. You’ll fight boredom by being active and you’ll get a good workout from laughing as much as moving your body. You can also use your time to cook up something healthy. If you don’t normally cook it’s a great way to kill time and it can be an entertaining activity for kids. Find something fun to make like zucchini linguini or spaghetti squash, or something where they can add their own toppings like egg white muffins or veggie pizza.

 

When it is safe to go outside, there are so many fun winter activities that are also great calorie burners. Sledding, building a snow man, having a snowball fight, building a snow fort and making snow angels are just a few perfect options for families and smaller children. Ice skating inside or outside, or a game of pick-up hockey are great for older kids and teenagers. If there is a lot of snow, head to a park or bike trail and try snow shoeing or cross country skiing. Both activities are great for enjoying the outdoors and can burn 500 or more calories in an hour. You can even burn calories just from shoveling your driveway or side walk. But be careful not to overwork yourself – strenuous activities like shoveling snow can increase your risk of heart attack. When the temperature drops, our blood vessels narrow to prevent our bodies from losing too much heat. It’s our body’s natural reaction to cold temperatures outside, so when this affect is combined with increased blood pressure from demanding activities, it can put people with heart conditions and people involved in strenuous exercise or activities at greater risk. Here are some ways to prepare yourself before going outside:

 

  • Warm up with stretching or light activity before beginning any laborious activity
  • Layer clothes beneath a windproof and/or waterproof outer shell to maintain body heat
  • Take breaks to give your muscles (especially your heart) a rest
  • Try to always have at least one other person with you during any activity to ensure you are not alone should an emergency occur

 

Winter is a wonderful time of year that offers so many unique ways to enjoy the outdoors – and indoors! – with your family and friends. Be safe and enjoy the snow!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 11730

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FitnessHealthy TipsLifestyle
December 4, 2014By Josephine Fitzpatrick

Don’t Let Exercise Drop in the Cold Weather

Your commitment may be strong right now but it can be hard to find motivation in the cold weather to get active. Leaving the house can feel like a battle and at the end of the day all you want to do is get inside and curl up on the couch. There seems like no right time to fit in a workout or go to the gym, and any time you spend outside you want to keep to a minimum. But hibernating in the winter will just make you feel even more sluggish and lethargic, and when spring comes around you will have to start all over again. Don’t let this time go to waste. There are a variety of ways to stay active inside and outside this fall and winter that can crush any excuse.

 

Think it’s too cold to exercise? According to expert doctors in a paper published in 2006, it is never too cold outside as long as you dress properly and keep moving. As long as you keep moving, you are producing heat. As for your workout attire, be sure to cover all parts of your body from your ears to the tips of your fingers to avoid frostbite, but don’t overdress. This can cause you to overheat and sweat more, which in the end can make you colder. Another myth is that the cold air can damage your lungs or cause asthma symptoms. This is also not true – by the time the air reaches your lungs it is at body temperature. The air may cause irritation, but it is because of the dryness, not the cold. This is related to another important tip: don’t forget to hydrate. You may not want to drink water because you are cold, but the dry environment just means you need it more. So if you like to walk or run, keep it up! And when the snow falls, stay safe but enjoy the opportunity. Build a snowman with your family or try something new like cross country skiing or snowshoeing.

 

And even if you aren’t able to get outside, you can still stay fit. There are so many indoor workouts that you can do from the comforts of your home with little to no equipment. Working out at home is convenient, comfortable, available around the clock and you don’t need a membership. We have a list of easy workouts here: https://innovationweightlossandfitness.com/portfolio/4230/ or you can find a wide variety on our Pinterest page: http://www.pinterest.com/innovationny/.

 

You can search specifically for a workout that fits any criteria: stretches to help you sleep, workouts to tone your inner thighs, ways to strengthen your ankles and avoid injury, different levels of plank poses, office workouts, pool workouts, winter workouts and much more. You can also find workouts that involve objects in your home such as a chair, couch or bed. If you choose to invest in an exercise machine or workout equipment, or already own something, you can find great workout routines to give your exercise direction and a goal.

 

So when you’re looking to warm up this winter, head to the gym, the outdoors or turn to your at home workout, not the couch.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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FitnessHealthy TipsLifestyle
November 10, 2014By Josephine Fitzpatrick

Staying Hydrated in Cold Weather

Now that fall is in full swing there may be things about your daily life and routine have changed since the warmer weather, but one thing that should always stay the same is drinking water consistently throughout the day. In the summertime it is easy to tell when you’re getting dehydrated, and nothing cools you down like a tall glass of ice water. But in the fall and winter months we are less inclined to drink water. It may feel like the last thing you want is something cold to drink, but the effects of dehydration can really take a toll in the colder months. In colder temperatures, your body will focus more on maintaining its core temperature and less on fluid balance. You body won’t alert you when it needs water as often as it should, so you have to take the initiative and stay hydrated.

 

Dehydration occurs when you lose more fluid than you take in, and our bodies are constantly losing water from perspiration, exercise and even breathing. Dehydration has a lot of negative side effects, such as thirst and dry mouth, but can also include sleepiness or tiredness, headaches, dizziness or lightheadedness, and dry skin. In this case, dry skin refers to dehydrated skin. The difference is that dry skin lacks oil and dehydrated skin lacks moisture. Dehydrated skin is especially likely because of the cold weather and can be characterized by irritation, inflammation, itchiness and sensitivity; a feeling of tightness or tautness; a look or feel of roughness; slight to severe flaking or scaling; and fine lines, severe redness and cracks. To keep these symptoms at bay, always keep bottled water or your own reusable water bottle on hand.

 

Not all bottle water is created equal. Pay attention to the thickness of the bottle and where it comes from when choosing a bottle water brand. You may have noticed that some bottled water packaging is getting thinner. This thinner, lower grade plastic may be better for the environment but it’s not better for your body. Some bottles are at risk of leaching, meaning that chemicals in the plastic can affect the water after a certain amount of time. This is a big reason why you shouldn’t reuse disposable water bottles. Many brands display where their water comes from on the packaging, but for others you might have to do some research. If a brand says “from a municipal source” or “from a community water system” that means it was derived from tap water. If it is difficult to find information about a bottled water brand then you probably shouldn’t be drinking it. Find a brand with a known protected source and one that makes testing and treatment information that shows high water quality readily available. Our top pick is Smart Water. It fits all this criteria, and it also has the added benefits of electrolytes. Electrolytes, or ionized minerals, are important because they are what the cells in your body use to carry electrical impulses, like nerve impulses and muscles contractions, across themselves and other cells. This means they help your body run at optimal levels, and an electrolyte deficiency can cause cramping. That is why hydration and electrolytes are so important during and after a workout, especially in the winter months. Smart Water contains the electrolytes calcium, magnesium and potassium without any sugar, calories, fluoride or sodium.

 

If you would rather go with a reusable water bottle, there are a couple things to consider. They can be made from a variety of materials such as plastic, stainless steel, aluminum and glass. They each have their pros and cons. For example, plastic is durable, light and inexpensive, but can have a plastic taste and chemical leaching is a possibility. To avoid this, get a bottle that is BPA free. Fill it with filtered water, clean it often and dispose of it when it is no longer usable.

 

It is important to remember all this when performing seemingly simple activities like raking leaves, shoveling snow or holiday shopping on a hectic day because they will quickly dehydrate you. Get in the habit now and ensure you have a healthy winter!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11730

469 7th Ave Manhattan, NY 10018

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