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FitnessHealthy TipsLifestyle
September 12, 2016By Josephine Fitzpatrick

Back on Track Monday!

 
With the end of the summer and start of school, work, etc…it’s easy to get a little side tracked here and there. But today it’s all about getting back on track 110% and feeling good. Today, right now, this moment, there are no more excuses. It’s literally the easiest time to be back on your path and follow your program. Do not hesitate. Regardless of what you may have going on in your life right now do not put it off. The feeling of being in control and doing the right thing will help you through any challenges you may encounter. Yes, we all know it’s hard but it will always be hard if you keep making excuses and keep putting it off. This month is the easier month to pull it together. With everyone back on a schedule and no holidays for a while, you can really make a difference in yourself, and how you feel. You can get control and keep it. You can make a list and follow it. After you have a solid month you will not only feel and look better but you will continue into the fall season in such a better place both mentally and physically. After a month on program it becomes effortless. It becomes your life. You will have that wonderful feeling of doing the right thing for yourself and it will make a difference in how you feel and act toward everyone around you.  
 
Let’s keep this short and sweet. Do what you have to do. Follow your program, eat clean, exercise, keep the schedule every day for 6 days with 1 day off. Feel the control – feel the lighter, healthier and fitter body that you want. Each day you will get closer and closer and before you know it, you will enter October in a healthy and controlled mind set that will make you feel and look amazing. You know what you want and when you work toward it everyday it will happen. But the most important thing is you have to start TODAY!
 
 
 
Success is achieved and maintained by those who TRY, And keep TRYING.
 
 
~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
September 1, 2016By Josephine Fitzpatrick

Summer Reminder

 

I just returned from being with clients in California. It’s very funny to me as I hear the same complaints there as I do in New York.
“Why can’t we just eat what we want whenever we want it and not worry after we ate it. It’s just so unfair”!!!!!!
I tell my clients all over the world the same thing…..
You CAN eat what you want ON YOUR CHEAT DAY!
When your day or night gets challenging you need to constantly remind yourself:
1 – What is important to you.
2 – Whether you are trying to lose weight or not – you still can’t eat whatever you want.
3- Don’t make deals with yourself – I will just eat this and then I will be back on 100% and move forward. I will be fine.
* You will only be fine until of course you step on the scale and then you are no longer fine. In fact, you are miserable.
I know first hand so many are already done over indulging in summer fun. I must have had a hundred clients reach out to me this past weekend saying “help I am out of control”. And with vacations around the corner I think for many it has set in that you can’t continue on this path of self destruction nor do you want to. What is the path of self destruction? For some, it’s treating everyday like a cheat day, for others it’s indulging the entire weekend instead of just one day. And quite honestly for many it’s just overdoing it a little too much. Too much healthy foods can even be enough to make the scale move in the wrong direction. Of course it doesn’t move as much as a person that is cheating everyday, but it moves enough to make you uncomfortable.
The most important thing to do right now is just go back on program. A couple of clients that I haven’t heard from in a while emailed me and told me they were embarrassed to reach out to me. That’s ridiculous. Never ever feel embarrassed. There is no guilt to be had or shame to be felt. It happens to everyone – even the sharks and the snails. If it happened to you then just reach out to me or get back on track 110% today and send me your weight the morning of your next cheat day. There is never any judgement. No questions asked. I will never ask where you were, or what did you. I have seen the good, the bad and the ugly! The only thing that matters to me is where you go from here.
On another very important note – Stop being so hard on yourself. It’s summer, you work hard all year to look and feel good and be healthy. It’s okay if you over did it a little here and there. No one is perfect all the time. What matters is what you do after. It’s never too late. Simply get back on your program and keep moving in a positive direction because that will make all the difference in how you look and feel for the remainder of your summer and how you enter into fall. There will always be times that you can be amazing – and times where you fall off the path. Life is hard, and weight loss is hard, but when you keep doing the right things it makes the hard times easier and much more enjoyable.
It’s never easy – but it’s always worth 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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FitnessHealthy TipsLifestyle
February 15, 2016By Josephine Fitzpatrick

Focus on What You Have to Gain

 

When it comes to weight loss, gaining is not something that usually makes anyone happy. But when you think about the personal and internal growth you experience when you make a big, positive change in your life, gaining something like that isn’t a bad thing at all. We all feel anxious and self conscious at some point in our weight loss journey – sometimes at the beginning because we aren’t sure if we can do it, sometimes in the middle when we feel like giving up, and sometimes at the end when we can’t seem to reach the finish line. When you are worrying about losing, sometimes it can help you find the motivation you need by thinking about what you have to gain.

 

Self Discipline: the ability to control one’s feelings and overcome one’s weaknesses to pursue what is right despite the temptation to abandon it. Strengthening your self discipline starts as soon as you decide to lose weight and get healthy. You take control of your life and you stop waiting for the “right” time – you make it the right time. You don’t let food rule your life anymore and you make smart choices. You resist the temptations around you and even when you hit a bump in the road, you have the power and tools to get back on track. No more over eating or over indulging – you have a plan and you are sticking to it. Even when you feel weak, you have the strength and self-discipline to stay focused and reach your goals because you already took the first step to getting healthy, which is more than most people accomplish.

 

Self Confidence: a feeling of trust in one’s abilities, qualities and judgement. It’s more than just looking better, it’s about feeling better. Eating healthy and losing weight will make you feel better physically and also give you mental and emotional strength. Proving to others, and more importantly to yourself, that you are capable of going after something you want and achieving it is an amazing feeling that will boost your self confidence and keep you on track. The trust in yourself in extremely important. Knowing that you can go into any situation with confidence and make the choices that you are proud of is invaluable – all you have to do is stick to the plan and success will follow.

 

Self Awareness: conscious knowledge of one’s own character, feelings, motives and desires. Making the decision to lose weight is an important step to becoming more aware of what we are capable of and what we really want in life. It helps us separate what seems important now and what is more important to us in the long run. Losing weight is a long journey, which helps us with patience, endurance, and persistence – qualities that will make you a more self aware person who knows what is takes to get what you really want. Reaching a goal that you had to fight for will keep you on a the right path long after your success and reinforce the positive change you achieve. Accomplishing one goal (losing weight) can give you the motivation and strength to go after other goals and continuously grow as a person.

 

The most important thing to remember is that you should never underestimate yourself. Everyone has to start somewhere and the important things in life never come easy. I can give you the rules and tools to help you lose weight – but only you have the power within yourself to change and reach your goals.

 

~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
July 23, 2015By Josephine Fitzpatrick

Focus on What You Have to Gain

 

When it comes to weight loss, gaining is not something that usually makes anyone happy. But when you think about the personal and internal growth you experience when you make a big, positive change in your life, gaining something like that isn’t a bad thing at all. We all feel anxious and self conscious at some point in our weight loss journey – sometimes at the beginning because we aren’t sure if we can do it, sometimes in the middle when we feel like giving up, and sometimes at the end when we can’t seem to reach the finish line. When you are worrying about losing, sometimes it can help you find the motivation you need by thinking about what you have to gain. 

 

Self Discipline: the ability to control one’s feelings and overcome one’s weaknesses to pursue what is right despite the temptation to abandon it. Strengthening your self discipline starts as soon as you decide to lose weight and get healthy. You take control of your life and you stop waiting for the “right” time – you make it the right time. You don’t let food rule your life anymore and you make smart choices. You resist the temptations around you and even when you hit a bump in the road, you have the power and tools to get back on track. No more over eating or over indulging – you have a plan and you are sticking to it. Even when you feel weak, you have the strength and self-discipline to stay focused and reach your goals because you already took the first step to getting healthy, which is more than most people accomplish.

 

Self Confidence: a feeling of trust in one’s abilities, qualities and judgement. It’s more than just looking better, it’s about feeling better. Eating healthy and losing weight will make you feel better physically and also give you mental and emotional strength. Proving to others, and more importantly to yourself, that you are capable of going after something you want and achieving it is an amazing feeling that will boost your self confidence and keep you on track. The trust in yourself in extremely important. Knowing that you can go into any situation with confidence and make the choices that you are proud of is invaluable – all you have to do is stick to the plan and success will follow. 

 

Self Awareness: conscious knowledge of one’s own character, feelings, motives and desires. Making the decision to lose weight is an important step to becoming more aware of what we are capable of and what we really want in life. It helps us separate what seems important now and what is more important to us in the long run. Losing weight is a long journey, which helps us with patience, endurance, and persistence – qualities that will make you a more self aware person who knows what is takes to get what you really want. Reaching a goal that you had to fight for will keep you on a the right path long after your success and reinforce the positive change you achieve. Accomplishing one goal (losing weight) can give you the motivation and strength to go after other goals and continuously grow as a person.  

 

The most important thing to remember is that you should never underestimate yourself. Everyone has to start somewhere and the important things in life never come easy. I can give you the rules and tools to help you lose weight – but only you have the power within yourself to change and reach your goals.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Read More
FitnessHealthy TipsLifestyle
January 1, 2015By Josephine Fitzpatrick

Happy New Year

Welcome to 2015! This year we are going to focus on Balance and how important it is for you to achieve in your daily life. Balance comes in all different shapes and sizes, and when we talk about weight loss it’s so important to figure out how balance will work for you. We can’t live on an all or nothing system. We can’t survive on being perfect 24 hours a day, 7 days a week. First of all, it takes a whole lot of work to be perfect and who wants to try and live up to being perfect everyday? One of the fun things about working hard to be healthy and feel good about yourself is when we can go out and enjoy it.

Weight Loss – Balance is about learning how to have fun, enjoy, and stay in control.

 

To have successful weight loss you need Balance in all areas of your life. The following are my favorite 5 resolutions to keep you healthy and your life in balance in 2015.

 

1) WEIGHT LOSS & FITNESS: While over 85% of Americans are overweight it’s no wonder it’s the number one resolution. But it’s also the number one resolution people stop doing before any other resolution. By Valentines Day, 75% of weight loss and fitness resolutions are already done and forgotten about. Don’t be that person this year. Make your weight loss and fitness a priority. A Healthy, Nutritious body and regular exercise has been associated with more health benefits than anything else known to man. Studies show that they reduces the risk of some cancers, increases longevity, enhance mood, lowers blood pressure, and even improves arthritis. In short, a healthy nutritious body and exercise keeps you healthy and makes you look and feel better. Start by having a plan. When you have a weight loss and fitness plan you are more likely to see it through.

 

2)  ENJOY LIFE MORE & ENJOY YOUR FAMILY: Given the hectic, stressful lifestyles of millions of Americans, it is no wonder that “enjoying life more” has become a popular resolution in recent years. It’s an important step to a happier and healthier you! Get out there with your family or friends and do something that makes you happy, something fun! It can’t be all about work all the time.

 

3) LEARN SOMETHING NEW: Have you vowed to make this year the year to learn something new? Perhaps you are considering a career change, want to learn a new language, or maybe even learn how to cook? 🙂 Whether you take a course or read a book, you’ll find education to be one of the easiest, most motivating New Year’s resolutions to keep. Most local colleges and universities offer distance and adult education programs. Find something that interests you and learn something new this year.

 

4)  GET OUT OF DEBT:  Was money a big source of stress in your life last year? Join the millions of Americans who have resolved to spend this year getting a handle on their finances. It’s a promise that will repay itself many times over in the year ahead. There is no greater stress on the body and mind then being in debt. Take small steps and get out of it while you can. If you are not in debt then start saving. People who have a savings account feel 60% less stress than those who live paycheck to paycheck.

 

5)  HELP OTHERS: This is my favorite. A popular, non-selfish New Year’s resolution, is volunteerism and it can take on many forms. Whether you choose to spend time helping out at your local library, mentoring a child, donating your time at the local hospital – there are many nonprofit volunteer organizations that could really use your help. Or if your time is really in short supply, maybe you can at least find it in you to donate the furniture, clothing and other household items that you no longer need.

 

If you can get your life in balance you will feel a much better sense of control.  The above 5 resolutions give you that control in every area of your life from Health, Having fun, Education, Financial and the Giving of Yourself. The resolutions are not meant to accomplish overnight. They are meant to accomplish this year.

 

Make 2015 your year of balance, control

and one you want to remember and reflect on.

HAPPY NEW YEAR

 

~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
December 1, 2014By Josephine Fitzpatrick

Don’t Get Caught Up In Festive Eating

So you’ve gotten through Thanksgiving weekend and whether you are happy with how the holiday went or not, it’s time to get back on track. It’s easy to get caught up in festive eating all weekend and beyond when it comes to leftovers and seasonal foods, but it’s important to get out of the holiday haze. This time of year can provide you with plenty of excuses to overeat or fall off the wagon, OR it can strengthen your resolve and sense of self-control. Confidence and determination will help your mood and subsequently, your success. Anxiety and regret can cause you to stress eat under pressure. It can be an unfortunate cycle that can intensify during the holidays, but preparing before and getting your momentum back after are just as important as what happens during a holiday.

 

This is going to be especially true this month with two of the biggest holidays of the year just a few weeks away. And with a fresh start around the corner on January 1st, many people feel tempted to just give up and start over in the New Year. December can be the hardest month of they year for these reasons and many more, but there are a few things you can do to keep yourself in the right mindset.

 

One of the best ways to ensure that you’ll have a good day is by starting with a healthy breakfast and/or exercise. Even if it’s a simple meal or a short workout, the morning will set the stage for the rest of your day. During the day look for healthy alternatives in ordinary situations. Try taking the stairs instead of an elevator or escalator when possible, choose the healthiest option even when dining out (consult our Healthy Restaurant Choices page), and make sure you’re getting enough water when you may want to choose something warm like coffee or hot chocolate. Get excited about exercise – make a new playlist to listen to during a workout, try a new class or activity, or get involved with a friend or family member.

 

Remember that we have plenty of healthy recipes on the blog in the “healthy recipes” tag (https://innovationweightlossandfitness.com/tag/healthy-recipes) or on the coldest days when you can’t make it to the gym or outside, there’s the at home workouts here: https://innovationweightlossandfitness.com/tag/healthy-recipes/. This is an important month – make it count!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11979

469 7th Ave Manhattan, NY 10018

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FitnessHealthy TipsLifestyle
September 24, 2014By Josephine Fitzpatrick

How to Enjoy Your Favorite Dishes During the Holidays

The first of many Jewish holidays this season begins tonight and with it comes several things to look forward to: family gatherings, celebration and traditional foods. Whether this is apples and honey, challah bread or Grandma’s special kugel, here are some tips to enjoying this holiday feast.

 

Start with tasting. Put one tablespoon of any dish you want to try or know you love on your plate. We all know what a tablespoon sized scoop looks like, so be honest with yourself. It may not look like enough but it’s the right place to start. Be more generous with the healthier options you find. Eat the healthier foods first and then go for the heavy dishes and special treats. Saving the best for last can help you eat more of the right foods and you may even skip the less healthy foods you always tell yourself you have to eat. Think of it as a taste testing – if something wasn’t as good as you always remember, at least you only had a tablespoon. And if there was something you really enjoyed and you won’t see again for another year, help yourself to an extra tablespoon. For many of you this may be a two-night holiday so you have to commit to staying in control on not one but two nights. You are the one who controls what foods – and how much – go on your plate.

 

If you find that you don’t want to finish something, remember that it’s okay to leave food on your plate. Take your time and listen to your stomach. Though you may think your stomach is always telling you “More, more!” you might realize that just a taste of certain dishes is all you need. You have to do what’s right for you. People may notice your small portions and insist you take more, and they may see your half eaten plate and say you should finish, but you can’t give in to the pressure to please other people, even if they’re the ones who cooked it. It is important to stay in control especially in social situations when food becomes personal. Stay strong and stay in control!

 

But like we said in the beginning, the food is just one part of this holiday for you to enjoy. Focus on the time you spend with your family and the significance of this holiday: hope for a sweet future and being thankful for the year that is coming to an end. Whether you are celebrating tonight or not, let this be an opportunity to appreciate how far you have come and recommit to your goals.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

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