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ChoiceseatcleanExercisefamilygoalshappyhealthyHealthy TipsINNOVATIONKetovationLifestyleMotivationPodcastSUMMERweight loss
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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June 27, 2022By Josephine Fitzpatrick

MIND GAMES TO MOTIVATION

MIND GAMES TO MOTIVATION

From Graduations to Starting Camp — this time of year is all about endings and beginnings for all ages. We are all experiencing happy tears in all kinds of celebrations. So how do we stay motivated to stick to our program and lose the weight when we have temptation at every turn? Here are some tips that will help you get past the mental games we play – the self sabotage we do -and keep you motivated and happy to stay on your path. 

MIND GAMES: You know that 90% of weight loss is mental. As soon as you can’t have it you want it. You want the weight loss so bad but at the same time you can talk yourself into cheating in seconds. You are so quick to notice when someone takes advantage of you but do you ever realize when YOU are the one taking Advantage of YOURSELF. 

EXAMPLE: MindGame— You step on the scale mid-week because part of you thinks— If I lost I will keep going but if I didn’t lose I’m giving up and eating— but the truth is you have only been on program 3 days so you didn’t even give your body enough time to lose the weight. 

EXAMPLE: MindGame— You make deals with yourself — Im going to have extra today but I will eat less tomorrow (even though you know that will never happen – once you eat off program you will be lucky if you even get back on the next day- never mind eat less). 

SOLUTION: The truth is when it comes to Mind Games we get into negative thinking because it’s always going to be easier to do the wrong-thing than do the right thing. The only way to stop playing mind games with yourself is to be brutally honest. When you see you are questioning your original plan – think about why you are doing it, and if you are being honest with yourself you will acknowledge that maybe it’s because you are tired or you are hungry and you feel mentally weak. Sometimes when you ask yourself the honest questions you will give yourself the honest answers and then you can move away from the mind games and focus on the truth of what you want and what it will take to get it. 

SABOTAGE:  Self-sabotage is when you actively or passively take steps to prevent yourself from reaching your goals. When you are constantly sabotaging your own thoughts you are taking yourself off the path that you know means so much to you. There are many reason why we self sabotage such as – Instant gratification – and/or avoiding what needs to be done. But at the end of the day the Why isn’t always as important as learning to STOP. 

The best way to stop sabotaging is to Plan your day. The reason for this is because when you have too much freedom and no plan it creates lack of self regulation. When you have a plan it immediately creates control from within. When you have control from within and you plan your day – as long as you follow that plan – you will be less likely to self sabotage. 

MOTIVATION: If you are not disciplined enough to just walk away or just say NO -how do you stay on your path and lose the weight. MOTIVATION! Motivation represents the willingness to put your efforts in a particular direction so you can achieve your goals. Motivation is what makes you perform- It energizes your behavior and directs you to perform the activity by using your own enthusiasm. So a great example of this is when you give yourself that one solid week on program and you see your results – those results motivate you to do it again. But you have to start with putting the work in to that one solid week to create your own motivation. 

VISUALIZE: This is big on my list these days. Don’t just think about it – but actually visualize it! When you visualize you are giving your brain a clear picture of what you want to feel and look like. When you do this the visualization sends a signal to your body to start behaving consistent with the image. It’s such a powerful skill most of us don’t even know we have. One of the best things you can do is think about an event you want to go to. It could be one day or multiple days. It could be as big as a wedding or as small as a beach day. The idea is to think about how you want to to look and feel that day. Think specifically about what you want to wear – and how you want to look and feel in it. Visualization is a simple technique that you can use to create a strong mental image of what you really want. 

FINAL THOUGHTS…. Think about the end of the day and tomorrow. You finished your on program day. You are laying in bed a little hungry but not starving. You immediately feel lighter and healthier. You can tell in your body you have done the right thing – it doesn’t even matter what the scale says you know you are lighter. You followed your program and had a great day. You wake up the next morning and you feel even better. When you wake up after having an amazing day you can literally feel how light your body feels. And instead of dreading getting dressed you are excited about it. Happy and feeling good – that is always how you want to end and begin your amazing days.

The words you tell yourself everyday

will either Lift you Up

or they will Tear you Down

~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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July 6, 2021By Josephine Fitzpatrick

Back On Your Path

Welcome back everyone!  Im so happy everyone had a great safe holiday weekend. First, I want to tell you wherever you are don’t stress about it. Just get right back on program and finish out the week solid. One week and you will feel so much better being back in control and knowing that your body is in the right direction. You will weigh in this weekend and wherever you are you move on from there into a positive and happy place.

 

I want to thank you all because I have heard the nicest things the last couple of days from so many of you……. I love all the photos you send me. So many of you that were at holiday events this weekend and felt so good about yourself…….  We had more clients than ever hit their lowest numbers this past weekend. The excitement was beyond thrilling for me to be a part of. Thank you all for working so hard.

 

I love how so many clients couldn’t express enough how knowing they were going back to their magic muffins and Innovation food after the Holiday weekend helped them mentally get right back on program. It makes me so happy!!! I say it all the time — it only takes a couple of days of being back to eating on program is what gets you back to feeling good again. The quicker you get back the faster you recover. It all comes down to it’s not always about going off program that matters so much — it’s about what you do after you go off program that makes all the difference. When you get right back on program you get right back to feeling your very best, lightest, happiest and in control feeling — and that makes us all happy.

 

Here are some things I want you to think about moving forward into the Beautiful Sunshine and Social Summer.

  1. You will feel hungrier this week.  Why? Because you were eating for Holiday and Weekend Vacation last week and now you are back to eating for weight loss. So expect the hunger and embrace the hunger. I promise you will live through it. You might not be happy about it and there will be uncomfortable moments — but it will pass. And by the weekend you will feel so much better mentally and physically.
  2. Try your best to put the clean on program week in. I know we have so much going on in the summer and we are eating-out more often and socializing more than normal. But the more on program consecutive days you can put together the faster you will go back to feeling your best and back to your weight loss. If you are eating out make sure it’s a clean meal. Just because it’s summer does not mean you have to over indulge.
  3. If you are drinking alcohol make sure you follow your Snack Categories. It’s not the alcohol that is the problem it’s what the alcohol makes you do that is the issue. By the second drink the body and brain slows down – you are no longer in control. If you are having more than one drink– try and drink a bottle of water in between drinks.
  4. Don’t blame others. If you go into a social setting half-hearted about staying on your program it’s going to be easy for family and friends to talk you out of it because that is what you really want them to do. We give off signals to people of whether or not we are serious about staying on program. If you give off the signal that you are not in it 100% they will know it and easily talk you into sabotage. If you give off the signal that you are on your program 100% then no one is going to be able to talk you off it.
  5. As much as I always tell you consecutive days are the most important for weight loss — what I want you to think about through the summer is on program days in general. If you know that you are extra social and that you have things going on through the week or weekend — and consecutive days are going to be difficult —then make sure that any day that you can have an on program day you do it. Follow your meals and snacks and make sure you have your on program food planned and prepared because when you can be on program you want that day to be 100%. The more on program days you can add into your week will make the difference between maintaining and gaining.

You have to decide what you want.  If you are 225 and want to be 190 OR you are 140 and want to be 120 you can’t just talk about it and wish for it — because that is not going to make it happen. If you really want to lose the weight throughout the summer then you have to stay on program and work hard and follow your meals and snacks. Everyone that does the program and has success will tell you that it becomes a way of life. Learning to use your cheat day and loving it every week is life changing. Learning to go right back on program after holidays and vacation is more important than the time you spend off it. I see clients everyday do it regardless of the time of year. They are prepared with on program food and they always know what they are doing and where they are going and what they are eating. Summer, Fall, Winter, Spring – if you want to lose the weight I can promise you it’s very doable just put the work in— and this time of year don’t let the social summer become all about food. The bottom line is whether it’s losing weight or maintaining the weight you have to plan it and stick to it. I can give you all the tools in the world but you have to want it and work for it. And it can’t be just when it’s convenient for you — it’s just as important to do it when it’s inconvenient. When you really learn to live the program – you will love the way you look and feel everyday.

 

My final thoughts for you are…  When you can’t control what is happening in front of you — challenge yourself to control the way you respond to it. You can control your mind or You can let your mind control you

 

~Love to Live Healthy with Josephine Fitzpatrick

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March 30, 2021By Josephine Fitzpatrick

Choose Your Battles

[dt_sc_hr_invisible_small]THIS WEEK YOU HAVE TO CHOOSE YOUR BATTLES[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I have to first say I am so so proud of so many of you! I really see how hard you are working and so many of you did all the right things getting right back on after New Year’s and have not looked back. New, old and returning have made a commitment and have stayed with it. Some are sharks and others snails but both doing amazing at their own pace! Three months in to 2021 we are at the end of March, and we are in a place where so many are on some kind of vacation whether it’s home or away. I know it sounds crazy hard to be able to maintain while you are on vacation but if you are mindful and really think about what you are doing it’s not as hard as you may think. Here are some things to remember and follow:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE YOUR BATTLES: I know I have said it over and over but I like for you to think it in your sleep – In order to maintain you can actually add food or drink into your program and still lose. The reason for this is because when you are trying to lose you need to be in a state of restricted. You need to have LESS than your body needs. When you are maintaining you get to have more food than when you are trying to lose. You get to have enough food – the amount that your body needs to maintain and not lose and not gain.  [dt_sc_hr_invisible_small]
  • [dt_sc_hr_invisible_small]One meal and dessert off OR alcohol but not both. So if you are a foodie then you will eat clean all day and choose one meal a day and one snack/dessert and have that as an off program choice. OR if you are over the age of 21 and like your alcoholic beverages on vacation then you can do clean meals and snacks and have your drinks when you want them.[dt_sc_hr_invisible]
  • Stay away from the nachos! When you are at the pool or the beach or after the slopes – you will order fresh raw veggies with hummus or light ranch. These veggies will help keep you munching and maintaining while you are laying around enjoying the sunshine or relaxing at the lodge after you ski.
  • If you choose to have one meal a day off program then you do not get a Cheat Day at the end of the week. Remember, the Cheat Day only works when the other 6 days are 110% on program. So if you know you are “off” each day then you are using that and not your Cheat Day. You can’t do both because if you do you won’t maintain you will gain.
  • You can’t run, exercise or ski off a bad food day so any exercise you do, make it in addition to your controlled food day. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The most important thing to remember is how hard you have worked to get to where you are today. You have sacrificed and have gotten yourself to a place where many of you no longer have cravings through the week. When you work so hard to get here you want to be able to enjoy it. Just because you are on vacation or a “stay-cation” doesn’t mean you just go back to your old habits – and trust me they will want to come back. It’s up to you to remember how AMAZING you feel when you are doing the right things. It’s up to you to think about how hard you worked to get to this amazing place. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DON’T LET THIS HAPPEN: Most people start vacation feeling amazing. You work hard and you do all the right things to get there and then all of a sudden by mid vacation you start to think “I can have that – I’m on vacation”and  “I can have that – everyone keeps telling me how great I look”and “I feel soooo good – I’m just gonna have it this one time.” And then slowly you start incorporating more and more and throughout the day you are picking and tasting and sharing…before you know it you are bloated and your clothes are starting to tighten. And if that’s the worst of it that would be enough but it’s not. Because then all of a sudden your mood starts to change. You went from starting the vacation so happy to now you are slowly becoming miserable. You can’t believe you let it get you again. You are starting to feel that heaviness. And you were so happy when you were lighter why did you let it happen…now your whole mood has shifted. You think the kids are driving you crazy but the truth is you are driving them crazy! You are feeling bloated and you are upset and short tempered. All because you feel bigger and bloated because you are no longer in control. When you are not feeling your best everything starts to bother you. And you keep thinking I was just so happy. I shouldn’t be doing this we are on vacation – but you can’t help yourself because your sugar levels are dipping and rising with every unhealthy meal you have. Then you have a drink or a bad meal to numb out the fact that you did it again and the drinks / unhealthy meals just make you eat more and before you know it you are waking up even worse then the day before! Then you start thinking you just can’t wait to get home! But wait it was only a couple of days ago you couldn’t wait to get here!  – DON’T DO THIS TO YOURSELF! There is no food or alcohol that is worth this. Stay in control and think about what you are eating and putting in your mouth before you do it. Have a plan everyday so you can enjoy your vacation. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Vacation or Staycation:  You are not there to eat out of control. It’s okay that staying in control and on plan makes you happy. Don’t get in the mindset that you need to eat everything because you are on vacation. Because that will make you unhappy not happy! You are not there to be unhappy. You are on this beautiful trip with your family and/or friends and you are there to have an amazing time that should not revolve around food. It should include food but not revolve around it. There is always a healthy choice – MAKE IT! You can’t have the whole cake but you can have a slice everyday and that should be enough. Your “slice” might be dessert, meal, alcohol etc. but choose it and have it everyday – but the rest of the day must be on program. Because you will feel so much better THE WHOLE VACATION if you do. You can have your cake and eat it too you just can’t have it morning noon and night everyday. Choose your battles and know what is important to you. If it’s your alcohol then make a place for it in your snacks. If it’s desserts then that is what you have each night with the rest of the day on program. If it’s your food then you choose which cheat meal each day you are going to have. You should have an amazing time and you should enjoy everything you want – but that doesn’t mean you go there and you treat everyday like a Cheat Day and it doesn’t mean you go there and lose even a little control because you know where that will lead. Staying in control makes you happy and makes you feel good. That’s what your vacation should be about – feeling good! When you go on vacation you are supposed to come home feeling better than when you left – make sure you are doing what it takes to feel that. I always tell you that when you come home I will get you back to feeling amazing. But the truth is, you want to be away and feeling amazing. So think about your choices and make sure they are worth it. Because at the end of the day – In the reality of it all, it’s not very hard – IT’S TEMPTING. BUT YOU ARE STRONGER THAN ANY TEMPTATION.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE YOUR BATTLES AND YOU CHOOSE YOUR HAPPINESS.[dt_sc_hr_invisible_small]
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March 10, 2021By Josephine Fitzpatrick

SPRING IS IN THE AIR

[dt_sc_hr_invisible_small]New York Spring is in the Air – Finally! As we head into ending another week of March – we also look ahead and see Passover & Easter approaching fast. Spring is only 2 weeks away and will be here before you know it. Whether you feel like you have been 100% or still struggling – here are some tips for this week and this month:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]GET OVER IT AND MOVE ON
It’s so much more important to learn from your week than to be negative about it. If you had a hiccup this week – there is no reason to beat yourself up or be upset with what you did or wish you would have done – deal with it and move on. Once you come to terms with the hiccup is when you can move past it. I see clients all the time that have hiccups and the faster they get past them the better they do. The best thing you can do is put all your energy into today, tomorrow and this week’s weight loss. Focus on today and the rest of the week.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]YOUR BODY CRAVES ON PROGRAM DAYS!
We know we get the best results from our on program days. In fact most of us know that our body actually crave them. When we are on program and in control we feel our best. It doesn’t mean we won’t be tempted- there is always going to be temptation -but what it means is your body knows it feels it’s best when it’s on program. Did you ever find yourself eating just to eat, or not caring, or carelessly making food choices and you just feel blah, bloated and miserable. It’s because when you are on program and your body gets so used to eating clean all week and eating portioned – as soon as you go off program for a day – it’s going to crave you to be back in control and back to your healthy eating. Your body knows what the right thing is for you – its your mind you have to keep in control. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHEATING IS FUN ONLY AFTER EATING CLEAN
There is no denying it – we enjoy our cheat days 100% more when we are on program 100% the week before. There is only one thing as good as cheating after an on program week — and that’s eating clean after cheating. Getting back on program and having your healthy clean weight loss days are what you need to embrace and enjoy. You are doing your body good and you know that these clean days are what make you enjoy your cheat day guilt free. The more consistent you can keep six clean days the better you feel, look and the more you will enjoy![dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DOING THE RIGHT THING FEELS GOOD
We all know how true this is. When you are on program, following your meals and snacks, exercising – you are feeling your absolute best. It gives you a sense of control in your day and your life. Often clients will say to me “why did I ever go off program I feel so good when i’m on it and doing the right thing”. There is no better feeling then putting your head on the pillow knowing you had an on program day and there is no better feeling waking up and looking in your closet knowing you will feel great in whatever you put on[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DON’T FEEL SORRY FOR YOURSELF
Many of you know the drill. You will absolutely have some hunger at some point in the day – if you don’t feel it then most likely you are not losing weight. The reason for the hunger is you have to eat less than your body needs. There is no other way to do it. That’s why it’s so important that you love what you are eating — because no matter who you are, when you are trying to lose weight you are eating less than before you started. Yes you will be a little hungry but never starving. Don’t sit and feel sorry for yourself because you can’t eat everything you want. It’s time to put the work in – you put the weight on and now you are putting the work in and taking the weight off. We know it’s not easy that is why we live in a world that is the highest obesity rate. But that doesn’t mean you have to live that way. What you have to do is be okay with being a little hungry — and don’t feel sorry for yourself that you have to put the work in to feel your absolutely best. Trust me when I tell you everyone works at it – some more than others but everyone works at it. Depending on how much you want it will determine how well you do. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you are doing great – continue. If you have not been great- it’s time to pick yourself up and wipe yourself off -lick your wounds and move on to a positive place. Make your week a happy healthy and on program weight loss week. Because only you have the power, strength and want to make this week and this month amazing.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Final Thoughts…. There will always be some kind of mountain that is on your path and in your way – emotional, physical, social – they can all make you weak and over eat.  Staying in your power and staying mindful is what keeps you on your path and what helps you climb over those mountains. Always remind yourself why you are doing this and how important it is to you. Every mountain you climb over will help your next mountain be easier to climb than the one before. Keep moving forward and work hard everyday and remind yourself when you are in the face of temptation – that there is no better feeling then being in your own power.  When you stay on program especially in the most challenging of times is when you will get the best results. [dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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February 24, 2021By Josephine Fitzpatrick

MINDSET – BE OBSESSIVE

[dt_sc_hr_invisible_small]MINDSET
BE OBSESSIVE[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]With February coming to an end and beautiful Spring approaching we are going into MARCH with a Healthy Positive Mindset of OBSESSION.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]When you hear the word OBSESSIVE – you may think that’s a bad thing. But that’s only true when you’re obsessing over something that’s not healthy. The truth is obsession is an absolutely positive quality when it comes to improvement – and that is exactly the case when it comes to your mind, body, health and weight. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you want to be successful you have to be obsessive about it. Obsession can be a powerful and positive mental state. An obsession, by definition, is something that excessively preoccupies the mind. So if you are asking yourself is it healthy to be obsessive about something the answer is absolutely – especially if that obsession is an obsession to improve yourself – it’s not only healthy it’s also very motivating[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We have all seen the obsessive people. You know the clients who are “on program” every week. If it’s not their cheat day they don’t cheat. They don’t make excuses and they don’t look to blame others – they own it. They are okay with being uncomfortable. They know what they want and they are willing to do whatever it takes to get it. They are aware everyday of how much this means to them and they are willing to work for it every day.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]So how do we become obsessive about what we want. Most of us are naturally goal-striving. We experience more satisfaction and joy from striving to achieve our goals than we do from actually achieving them. When we check the scale at the end of the week and see that all our sacrifices paid off in a 1-2 pounds loss, it feels amazing. Small successes are motivating, and they help us stay focused. These small successes also feed our obsession to keep striving and improving. So start with small goals and be obsessed about reaching them.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Here are some tips on how to become obsessive to achieve your dreams and goals:
  1. Make your dreams deeply enrooted and emotional. Making a committed decision about who you want to become and then working every day to become that person. It has to be emotional to you. Once you start living in harmony with your emotions it will create the actions needed, you’ll no longer have to rely on willpower. Because it’s so emotionally important to you – you’ll know what you need to do and just do it. The time you used to spend thinking if you should or shouldn’t will not exist. When you are obsessed about it – you just do it.
  2. Don’t let yourself get distracted. Obsession with improvement means that every day, without fail, you will relentlessly focus on completing your day and reaching your goal. You will do whatever it takes.
  3. Your obsessions should be what you are craving for. You know when you have a craving – your focus becomes on satisfying the craving. Let’s say you wake up in the morning with a craving for a latte. It’s the only thing you’re currently concerned about. As a result, you grab your keys and head to your local coffee shop to satisfy your craving.  Successful people have this feeling on a daily basis. But the cravings are on their dream and goals. When they want something, they devote their entire focus and energy to making it a reality. Until they achieve their goal, they’re not focused on anything else. Make your obsession your craving. If you want to lose weight don’t only want it crave for it. Crave for it like you would anything else in your life big or small. Make it your obsession to reach it.
  4. Make yourself a priority and stop blaming time: One of the  most common excuse people will often make is, “I don’t have enough time” but the last time I checked everyone lives by the same 24 hours. So why is it then that some people are able to accomplish so much more than others? The answer is because they live by their priorities and do only that which is most important. So make yourself a top priority. It’s not selfish it’s necessary.
  5. Stop the Excuses. I can never say this one enough…. like all other thoughts, excuses are only our perception of reality. They are not the truth, but rather just the reasons we tell ourselves for why we did or didn’t do something. Excuses are the little stories we try to make ourself believe why we decided not to do something and why we didn’t follow through with what we planned. Stop making them.
[dt_sc_hr_invisible]My Final Thoughts: I suggest that you become obsessed about living the life you want – otherwise, you are going to spend a lifetime being obsessed with making up excuses as to why you didn’t live it. It’s important to stop waiting for success and instead start approaching it as a duty, obligation, and responsibility.  The people I know who are at the top of their game didn’t get there by wanting to be better, they are there because they are obsessed with wanting it. And listen I know there are a lot of people who will disagree with me, and that’s okay. Everyone has to have their own beliefs and thoughts on what is important to them. But from what I see – when you take care of yourself and feel your best it gives you confidence and courage to live the life that makes you the happiest. And because of all the temptation in the world – you have to be obsessed about your goals and dreams because there is just too many distractions to take you off your path. And before you know it months and years have gone by and you are still trying to accomplish the same thing. Don’t do that to yourself. Be obsessive about what you want and reach that goal. When you reach it then you can move on to the next goal and next dream. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I’ve learned it’s always a choice – your choice.
You can tell yourself all the excuses in the world about why you can’t do the things you supposedly feel are so important, but no excuse exists that can or will get you what you want. [dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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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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January 13, 2021By Josephine Fitzpatrick

Muscle vs. Fat vs. Exercise, Water, Stress = Scale

[dt_sc_hr_invisible_small]So you’ve been exercising and continually eating on program only to step on the scale and find out that you’ve gained a few pounds. It’s okay. I know your immediate thoughts: “why am I gaining weight?” and “How am I gaining weight for that matter?” Then you think “let me text Josephine” 🙂  While it can be easy to let a higher number on the scale screw with your head (especially if you feel you’ve been doing all the “right” things), it isn’t cause for panic. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It’s been such a topic of discussion on weight, exercise, water intake, stress, muscle vs. fat. So what I have decided to do is explain how each affect your body and I will follow it up with a video and podcast for further clarification. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HERE ARE FEW REASONS WHY EVEN WHEN YOU ARE SHRINKING YOUR NUMBER CAN BE HIGHER. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WEIGHT TRAINING:  Weight training can cause weight gain due to an increase in muscle mass. If you strength train regularly and improve your fitness level, your weight on the scale may increase while your body fat percentage decreases. Muscle is denser than fat and takes up more space. So even though a pound is a pound – meaning whether it’s a pound of fat, feathers, sand or muscle a pound is always going to weigh a pound. HOWEVER, when you lose body fat and you replace it with 2x as much muscle you can actually be smaller and weigh more because fat takes up more room then muscle. So while I never discourage weight training I always tell clients you have to be okay with the number going up if you are weight training. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]MUSCLE VS. FAT:  Muscle is smaller and denser than fat. A great example is to take your leg (thigh) or stomach. . Fat is mushy and spreads and is loose and takes up more room. So if you have flabby thighs or a flabby belly with muffin tops you have lots of fat cells stored there. Now you are eating on program, you are exercising and building muscle. While you are building muscle you are decreasing your body fat and your cells are closing (fat cells never go away they just close and make more space either to just be thinner or they are making more space for muscle). Just like you can keep growing fat cells and get heavier and heavier you can do the same with muscle and build muscle in that area. But because muscle is smaller and denser your weight will be the same but you will look totally different – smaller and leaner.  You can fit 2x more muscle in the same space as fat and it will still look smaller because it’s dense.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FOOD AND EXERCISE: Important to remember when you exercise and you are trying to lose weight you don’t eat more. It’s a very hard concept especially when you are hungrier from exercising more. Your reward is how you look it’s not to eat more because you exercised. One of the most common things I see when when a client uses a workout as a green light to eat whatever they want. Sometimes when you have an intense sweat session or you push yourself in a new way, you can look to food as a reward for a hard workout completed. I have had clients come to me and say I did double workouts or I worked out for hours. I always say “why?” Of course you want to work out and stay healthy and look and feel good but unless you are a professional athlete you don’t need to be working out for hours. What you need is your hour of exercise everyday and to eat on program and you will get the best results. In fact most of the clients who complain that they are doing double workouts or are in the gym for hours are those who are also complaining they are not losing weight – and that is mostly because they are eating more than they should as a reward for working out. Your body needs fuel, but an intense workout is not a license to eat whatever or as much as you want. The best results is when you are eating on program and exercising – that combination is all it takes to look and feel your best.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WATER WEIGHT: Water makes up approximately 65 to 90 percent of a person’s weight, and variation in water content of the human body can move the scale by ten pounds or more from day to day. That’s right water can alter your weight by as much as 10 pounds. Sounds like a lot? It’s not. Great example my boys who weight train heavy regularly – they never care what the scale says, in fact the higher the better because to them they are gaining muscle and that’s what they want. Along with that they walk around with a gallon jug of water, and they continually fill it as soon as it’s empty. So of course you can be up to 10 pounds higher when you are drinking large amounts of water constantly throughout the day. *You should be drinking at least half of your body weight in water each day and even more if you are having serious workouts or running long distance. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]However for most of us it’s about 3-4lb water weight, so if you think you just lost a few pounds from that serious spin class? Don’t get too excited — it’s likely just water loss due to sweat. And if you’re seeing a higher number on the scale, that could be due to water retention from drinking the water throughout the day. The amount of H20 in your system has a heavy influence on your weight and could be the answer to the question, “why do I gain weight so easily?”  Your body will always fluctuate do to water. So no matter what, stay hydrated all day. At the end of the day it’s good for you body, weight loss, skin, and over all health.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Water Fluctuation: If you are not weight training generally your weight will always fluctuate at least 3 lbs from water. However you will also notice that if you are not weight training and only doing cardio then each week you have a new low number even with the water weight (so even with the water weight you should be lower than the week before depending on how much water you are holding). So while mid-week it might seem higher by the time you weigh in you should see a new low number even if you are still holding a little water. Depending on how much water you are holding can determine the 1-3 lb loss. Example: you started at 200 but lost 5 lbs and now 195. Mid week you will see anywhere between 195-197 (that is the 3lb fluctuation) but you won’t see the 200 because your new low is 195. And that will continue as you lose weight. So when you get to 180 from the 200. You new low will be 180 but it can fluctuate up to 183. My point is you should always give yourself 3lbs higher for the weight to fluctuate with water. Some will be higher than 3lbs but as a rule I always tell clients give yourself at least 3lbs. With that said understand that if last week your new low was 175 and you lost another 3lbs this week you may only see 1lb loss on the scale because you are holding 3lbs of water which would means you will see 174 but you are really 172. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Water & No Exercise: For those of you that are not exercising at all then it’s a whole different story and it could take you longer to see results. As we age our bodies run slower so we need exercise to help it run properly. When you have no exercise and sitting all day is like a slow death. You are not burning anything your body is existing and it will take twice as long to see the weight loss. So while you may have lost 1lb this week you may be the same or even higher with no exercise (depending on your age) because if you are 150 but lost 2lbs but are holding 3lbs of water weight you are going to read 1lb higher when you are actually 1lb lower. If you stick to it you will eventually see the weight go down even when holding the 3lbs of water but it will take longer. That’s why I always tell you at the very least go for a long walk. Do something to get your body moving.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Water & Weight Training: If you are weight training then you won’t see a new low but you will be smaller in size. When you are building muscle and holding water it could take weeks to see the number go down even though your body is shrinking. If you are weight training you can actually see a 5lb or more weight gain (not in a week but over time).  Because you are replacing muscle with fat so that could be 1- 2 lbs and then you have the water weight and that is 1-3 lbs addition to the muscle. But at the end of the day if you can handle the number on the scale you always look better overall and will be smaller overall if you weight train. Unless of course you are body building then you will be bigger but it will be all muscle and you will still be happy. If you are struggling with understanding this – I plan to follow it up with a video and podcast for clarification.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]STRESS: Stress can cause weight gain. When you are under stress from tough workouts or a tough day, or lack of sleep, your body produces the stress hormone cortisol. More cortisol released in the body can cause fluid retention and inflammation. Make sure you plan some downtime to do the things that recharge you mentally and physically. Be sure to take a recovery day during your workout week, so you are not over-exerting your body. Rest days and cheat days are just as important as clean on program eating and exercise days.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WEIGHING: While weighing yourself can be one way to track your progress, it shouldn’t be the only way. And it certainly isn’t worth obsessing over with daily weigh-ins. Remember losing pounds on the scale does not mean that you are more fit — it just means you are lighter at that moment, which doesn’t mean much at all especially if it’s water weight. And keep in mind that if you’re exercising but gaining weight, it could be that your workouts are effective and you are just gaining more muscle then you had in fat. One of the best ways to track your progress is your clothes. I ask clients all the time how are your clothes fitting you. That is the key to seeing your results because it’s not just that they fit you but that you look and feel good in them. Because you can be in tight pants at 125lbs and be made up of mostly loose fat but when you are working out everyday and you are muscle you can weigh 135lbs and those same pants are loose on you or fitting you perfect. So it’s not always about the scale it’s the combination of what you are doing weight training, cardio, water, eating on program and stress. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]NUMBERS: So if you are a numbers person and need to see the number drop on the scale each week then you should wait to weight train until you reach your goal. Keep your stress in check and do a cardio session before you weigh in to release any water you are holding in your body. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CLOTHES: If you are okay with the number fluctuating and are okay with tracking your progress with your clothes and how you look and feel, then eat clean on program, incorporate the weight training sessions, drink your water -but always continue to keep your stress in check. Progress: once a month put on a piece of clothing (pants, shorts, bathing suit) and at the same time weigh yourself. See how the difference in the scale matches up with how your clothes are fitting you from the month before. You will be pleasantly surprised with the results. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Final Thoughts: Keep your motivation up, stay positive and continue on your path and do the right things. This will always keep you in the right direction. Whether you are looking for muscle, fit, thin and/or lean  — when you are happy, healthy and confident you can have success and look amazing in any healthy body. [dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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December 29, 2020By Josephine Fitzpatrick

WINTERPAUSE

[dt_sc_hr_invisible_small]How can one week be so easy to stay on program and then next week be so hard?! Everyone is struggling this week between Christmas and New Years and that is okay. We are in a time of transition. One year is ending and another beginning. Holidays, kids home, mini vacations…. All fun things but hard to stay on program when you are not on your normal schedule. When you find yourself in this pattern you need to just continue moving forward. Stay mindful and continue to make the very best choices that are available. Even if they are not as good as you would like, they will be better than if you are not mindful at all. Stay positive and remember a 50/50 day is better than 100% off program day. Remind yourself this is the week where we have happy times and hopeful times. It’s about family, love, laughter, health and a little down time to rest the brain. But it’s also not about treating everyday like a Cheat Day. This is the balance that we will always strive to master. Sometimes it’s easy sometimes it’s the most difficult thing to do. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you find that you have let yourself make bad or hasty decisions in the last couple of days or weeks – you need to let it go and just move on. Don’t waste energy or time on things you did wrong or how good you did and then ruined it. Focus on the here and now. It doesn’t matter if it was two minutes ago or two days ago. Don’t waste your energy on things you can’t change — you need to put that energy on the here and now and on the things you want for today and tomorrow and next year. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Let it go… and move on to better choices and stay on your path. Maintaining is better than gaining. If you are not in a position to be perfect, then be mindful. Your healthy program will keep you on path and when you fall off you get right back on and it will always take you back to the place that you want to be. It will take you to where you are in control, happy and feel good…. but in order to do that you need to let the past be the past and the future be the future. You can’t change yesterday but you can change this moment right now. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Don’t waste time… One thing I notice that we all take for granted is the time that we have and what we do with it. We focus so much on where we are going and what we are eating that we forget to focus on what we are celebrating and why we are there. We spend time on what we did wrong instead of what we can change to make it right… It’s what I call wasteful energy. You must keep your energy positive and keep moving on to a better place. Every minute that you worry or waste on what you should have or could have can be put into the energy of what you are doing right now. Let all the wasteful negative energy go and focus on the positive and happy energy of today and tomorrow. Make sure that you are making the memories of today better so when you look back tomorrow you have less regrets than today. It’s all about being mindful on what you are doing right now. And in order to do that you have to let go of whatever you did wrong yesterday. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We all know how short life is… We all know that there are so many out there that have “real” problems that many of us could never ever imagine or want to imagine. We sometimes forget how lucky we are to be able to plan for the future. . It’s easy to forget and take for granted the simple things like how lucky we are to be healthy to enjoy these moments. When I tell you to stay mindful it’s not always about food. It’s about life. The idea is to stop focusing on food as your main attraction and start focusing on life as your main attraction. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You need to focus on the happiness. There will always be weeks like this and you don’t want to confuse the happiness that is going on around you with you being miserable because you didn’t choose the right foods or because you had an extra snack or you woke up a little bloated. Change the day immediately and move on to whatever better choices you can make today. We know we have easy weeks and hard weeks, and an easier on program weight loss week will be around the corner – but for now some weeks will just be like this and you have to look at them for what they are – busy happy weeks that you are doing the best to stay mindful and make the best choices you can so you can enjoy and maintain. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DON’T WAIT FOR THE PERFECT MOMENT
MAKE THE MOMENT PERFECT[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick

 
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