exercise – Page 28 – Innovation Weightloss & Fitness

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April 23, 2015By Josephine Fitzpatrick

Sleep and Weight Loss

Though they may seem unrelated, your sleep habits and night time routine can actually play an important part in your weight loss. Night time snacking, caffeine and sugar consumption, weight loss, metabolism and quality sleep are all very connected. For example, getting a good night’s sleep will improve your overall well-being and also help you keep cravings at bay. If you’re tired during the day you will probably be looking for caffeine or sugar to give you a boost. Having low energy will also make you reach for comfort foods and you’ll probably be more inclined to skip a workout or an opportunity to be active. Lack of sleep can also lead to irritability, weakened immune system, impaired memory and more.

What is one of the most common causes of poor quality sleep? Many people find that they can eat healthy during the day but that their resolve is worn down by late afternoon and night time, when they can’t help themselves from indulging in sweet and salty snacks. Late afternoon snacking and night time snacking can take a healthy weight loss day and change it to an unhealthy weight gain day in a matter of a couple of hours. A majority of clients find themselves challenged between the hours of 4-6pm and 7-9pm. If you have poor sleep quality from the night before, think about how that is going to affect your ability to stay strong through these challenges. When we don’t sleep we break down from the inside out. If you are reaching for caffeine in an effort to pass on the snacking you may find drinking caffeine after 4pm will keep you in lighter stages of sleep when you need deep, quality sleep to function at your best during the day. Sleep is also essential to proper metabolism function – if you aren’t getting enough sleep it can slow your metabolism. It’s not just snacking that can affect you in this way – big meals or heavy foods can increase heartburn and other discomfort that can keep you up. Many of us like to have something sweet after dinner or a late night salty snack, and that’s okay. But make a plan to have your allowed snacks planned in advance so you know what they are and when you are eating them. When you are done – you are done!

There are several ways you can improve your night that will lead to quality sleep. The best thing you can do is cut the caffeine well before you plan to go to bed. Lowering your time with bright lights and computer, tablet or phone screens will also help you when it’s time to go to sleep. The blue light from electronics such as phones or computers can suppress your brain’s production of melatonin, a brain chemical which helps us fall asleep. Another option is to try to go to bed and wake up at consistent times. This can help you get into a regular rhythm and will train your body to expect to go to sleep at a certain time and keep you consistent. Meditation has also been known to significantly improve sleep quality. Meditating during the day or evening can help you release tension and recharge, which can lead to a more relaxed night.

Try some of these tips and have a healthy, restful night tonight!

~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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April 16, 2015By Josephine Fitzpatrick

4 Weight Loss Truths

Don’t get caught up in misconceptions or unrealistic expectations. Losing weight isn’t easy – nothing worth while ever is. But understanding why it takes so much hard work can help you reach your goals and keep yourself healthy long after. Here are our top 4 truths about weight loss.

1. Slower is Better. The safe and effective way to lose weight is through healthy changes at a healthy pace. As much as you want to see a change over night, quick fixes and fad diets won’t help and aren’t healthy. Studies show that people who rapidly lose weight are more likely to gain it back, so give yourself time to make the healthy changes stick. You’re not just eating right and working out – you’re fighting cravings, battling bad habits, trying new things and making major adjustments. Your mind is going through just as much change and hard work as your body. Have the patience to succeed.

2. Everyone is Different. Some people see dramatic weight loss in the first few weeks, while others may not see a change for what feels like a long time. This is just another reason to have patience. Just because you aren’t experiencing the weight loss you want yet, that doesn’t mean you are doing something wrong. Everyone is unique – what works for your mother, sister, friend and co-worker might just not work for you the same way. Again, you have to have patience. But there are so many benefits to getting healthy that you will experience whether the number on the scale changes or not (less body fat, more energy, less stress, better sleep, lowered risk of a number of disease – just to name a few).

3. Don’t Worry About Consistency. Rarely will you lose the same amount of weight each week, even when you are perfectly on program. Typically you will see a big difference in your first week because you are making such healthy changes, but as you go on in your weight loss the progress slows. It is completely normal to experience fluctuating weight loss from week to week. Your weight will even change day-to-day for reasons such as food and water intake – these are not permanent changes. Think of it this way – if you were to drink a gallon of water and then step on the scale that would increase your weight, right? But it’s not permanent. Don’t get caught up in the small fluctuations – focus on the big picture.

4. Don’t seek perfection. No one is perfect. Setbacks are normal and you may experience them more than once. The ways or the reasons you get off track aren’t as important as your ability to bounce back and move past them. Making mistakes and learning from them are part of life, don’t let them stop you in your tracks. True Success is when You have the strength to lift yourself up, brush yourself off and get back on your path.

~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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April 13, 2015By Josephine Fitzpatrick

Struggling After Vacation

Spring has finally sprung and we are experiencing some beautiful weather. This week I want you to concentrate on moving forward and ONLY moving forward. Leave the past behind you and focus on the future. STOP BEATING YOURSELF UP…IT GETS YOU NOWHERE. Don’t spend your energy and thoughts about what you didn’t do or should have done this past holiday break. Think about what you want to look and feel like come this summer. Are you ready for the barbeque parties? Or the pool? Can you imagine yourself in shorts and a tank top? Sundress? These are questions only you can answer. Because in a few short weeks you will be pulling your summer clothes out of your closet and they will either be VERY TIGHT or THEY WILL FIT or THEY WILL BE BIG. The result is entirely up to you.

After vacation we tend to have a hard time getting back on track. We spend a week eating and/or drinking a little more than we should (a lot more for some). Your body doesn’t turn off and on after a week. It needs to be trained again. So if you are experiencing a hard time because you are struggling getting back on track. Try your best to work through it. It’s okay to be a little hungry it will go away. Yes they may be real hunger pains, but only because you just spent a week of overeating. You need to work through it or your new extra weight will become old weight and will not come off so easy. Do it now….Get rid of it now!

Start with the basic 3 meals and 3 snacks. If you need an extra snack, have one from your program. It’s better to have an extra snack off your program than to grab something that will take you off your path. Make sure you have healthy on program snacks with you at all times. It’s important to have snacks within arm’s reach. If you get to the point where you are starving then you waited too long and most likely will grab something unhealthy. After one week you should be back on your program 110%.

We can’t change the past. We can only learn from it and use what we learn to make our future a better and positive place for us. Treat your body with respect, love and kindness. Fuel it with healthy food that will make you feel good and run at 110%. When you treat your body like the gift that it is…it returns the favor.

~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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March 26, 2015By Josephine Fitzpatrick

Physical Hunger Vs. Mental Hunger

Most people feel hunger many times throughout the day. Some people feel it as soon as they wake up, others rarely eat breakfast. Some people like to graze throughout the day, while other people prefer to sit down to a big meal. In France, snacking is frowned upon and lunch is the biggest meal of the day. In America, potions are typically much larger than the rest of the world. In Spain, dinner is typically eaten at around 10 P.M. All around the world, and even across the U.S., eating habits and culture shape the way we experience and deal with hunger. In general, there are two types of hunger: physical and mental. Physical hunger is considered more “real” while mental hunger is felt psychologically.

When you make the decision to begin a weight loss program, you may find yourself thinking about food more than ever before. Dealing with restrictions can make you crave those tasty yet unhealthy foods you were eating before but that doesn’t mean you should put them in your body. Being left hungry is a big fear and a major set back for a lot of people on their path to weight loss, so recognizing the difference between physical and mental hunger can make all the difference if you find yourself struggling.

These two types of hunger may often feel the same but there are some clues you should be aware of to be able to tell the difference. When your body needs fuel and energy, it will send you hunger signals in a certain way. In general, physical hunger is gradual and isn’t fixated on specific foods. You may experience low energy or lightheadedness if it takes you a while to satisfy physical hunger. On the other hand, mental hunger, or emotional hunger, is more sudden and urgent. It can be triggered by the craving of a certain food and usually involves absent minded eating. It is also often paired with an upsetting emotion (something negative happens so you want to eat something to make you feel better). Unlike physical hunger, mental hunger does not go away when you are full and it can cause you to overeat, which leaves you feeling guilty instead of energized and satisfied.

Recognizing mental hunger is the easy part – resisting it is the real battle. The first thing you should do when you’re trying to determine if you’re actually hungry or not is to stop and think about why you want to eat. Are you bored? Anxious? Upset? As we have said, negative emotions can make you think you want to indulge in that yummy food that makes you feel better. Instead of immediately giving in, even if you’re about to eat something healthy, reflect on your emotions and remind yourself that emotions can’t make you hungry. They just convince you that you are. You should also pay attention to the time. When was the last time you ate? For example, if you just had a meal but you’re looking for dessert, you’re not actually hungry you’re just craving something sweet because you often have dessert and your body looks forward to it whether you realize it or not. You can also try drinking a glass of water before deciding if you really need a snack. Another way you can help yourself is to have healthy snacks on hand. Not only will you be able to satisfy your hunger with something good for you and your weight loss, but snacks that are high in protein and fiber will help keep hunger at bay.

Mental hunger can be one of the biggest challenges when it comes to weight loss. Emotions are so closely tied to eating – we celebrate with food and we grieve with food. Most social events and holidays seem to revolve around food. Cutting the ties with your cravings and emotional eating habits is hard and takes time, but it will happen. You’re not just eating healthy to lose weight – you’re creating new habits for yourself without even realizing 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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March 23, 2015By Josephine Fitzpatrick

Information and Tips for This Week

Hi Everyone! I will be heading to San Francisco, California this Friday 3/27 to meet with a client for one week. I strategically planned it because we also have a family event we are attending the following week, so it will be a work/vacation for 2 weeks. However, I will continue to be available to you throughout the 2 weeks. Starting Friday 3/27 all texts and emails will be answered in the early morning and late evening. Because of the time difference and my work schedule it would be impossible for me to give exact times. What I think would be most effective for everyone is if you continue to text and email throughout the day when your questions come to mind or when you need any help. But just be aware that the questions you send will be answered in the mornings and late evenings. So you may have to be proactive in some of your questions. For example, if you are going out to dinner I t would be great to ask the day before so it gives me time to look up the menu and answer.

If you send me your daily food diary you will send it as usual and know that I will comment on it either that evening or the next morning depending on when you send it. The same with your weight. If you are an online client and you send your weight in weekly then you will send it as usual and depending on when you send it I will answer either in the morning or evening. If you have any food questions, general questions, need motivational support – you will send them whenever you think of them and I will answer either the morning of or the evening, depending on when it’s received. Text messages should be sent to 516-457-8598 and all emails should be sent to josephine.innovation@gmail.com

While I am gone you will:

Remember that you are accountable for everything you put in your mouth. The up coming holiday should not only be about food – It should be about the holiday, family and friends. Spring Break means summer is around the corner, along with shorts, tank tops, summer dresses and bathing suits.

THE STORE IS OPEN WHILE I AM AWAY

STORE HOURS FOR THE NEXT TWO WEEKS:

MONDAY THROUGH FRIDAY – 9AM TO 6PM
SATURDAY AND SUNDAY 9AM TO 3PM

WE ARE CLOSED APRIL 3, 4 AND 5 for Passover and Easter

Jeff is available for anyone who would like to continue to weigh-in. He will be in the studio Wednesday through Friday 9am to 6pm and Saturday 9am to 3pm. (all weights are sent directly to me).

WEIGHT LOSS TIPS OF THE WEEK:

In the next two weeks we will begin spring break and holidays. Reasons why you CAN’T STAY on your program will start flooding your head. So take these next two weeks and make a real difference. More than you already have. Really give yourself 2 hardcore weeks. Here are some tips on how to do that:

1) One snack a day – I can see your eyes rolling through my computer. But honestly we don’t need ANY snacks, never mind 3. I give them to you to get you through the day mentally, not physically. 3 meals a day is plenty for us. So if you can survive on one snack instead of 2 or 3 you will see an amazing difference in your weight loss. Do you really need the snack between breakfast and lunch? Do you need a whole snack after dinner? What about if you just took a bite of something sweet after dinner. Wouldn’t that be just as effective? These are the things I want you to think about moving forward. Remember it’s for just 2 weeks. It’s not forever.

If it’s too hard you may want to try and do 1 or 2 snacks every other day instead of every day. You may be surprised that you do not need it and won’t feel the loss of hunger from it. Sometimes we get into the habit of eating something at a certain time but it’s not something we really need or necessarily want. Test it out and see how you do.

2) Start walking. Make a promise to yourself that you will walk everyday for the next two weeks. Even if you currently go to the gym, incorporate the walking into your day. It may sound silly or not worth the effort to you, but I assure you that if you incorporate at least 30 minutes a day of walking in addition to whatever you are doing now, you will see that it will make a big difference in your weight loss numbers.

Set a minimum time (for example 30 min a day). If you do more, great, but you have to do at least 30 min. Walk everyday. It can be at the soccer field during sports practice or in your neighborhood. Walk the dog or walk with your significant other or your children. But walk!!! Walking is not only good for exercise. It also sets off a feel good hormone in your body. It’s good for your Mind and Heart. It also gets you out of the house and out of the kitchen!! Because as I have told you over and over… most of the time when we are reaching for something out of the cabinet, it’s not because we are hungry. You just spent all winter cooped up in your home and now you have the opportinuinty to go out and enjoy the weather. It’s lighter later, and even on the brisk days it’s very doable to go out and walk. Momma Nature is giving you NO EXCUSES, so stop making them for yourself.

3) Drink your lemon water and continue to drink water throughout the day. There are so many reasons to start your day with warm/hot lemon water. It gets your metabolism moving and heats up the body for blood flow. The acidic in the lemon combined with the hot water not only helps break down internal fat, it also reduces your appetite. Then continue to drink water throughout the day. Water acts like lubricant for intestines , it keeps everything moving throughout your system. When it gets dry and hard it gets clogged. The water keeps it moist. Another amazing factor is it keeps you full longer. When you drink a 12 oz bottle of water before a meal you physically won’t be able to take in as much as if you didn’t drink it. If you are not a water drinker you need to keep it with you at all times. Have one full bottle on hand and when that runs out fill it with another. You will get used to it and eventually look for it. I know you will run to the bathroom more often but that will eventually stop. Your bladder will get use to it and it will become less and less. But like everything else, all of these amazing things will only happen when you are consistent with drinking it. It doesn’t work when it’s for one or two days. It has to become a part of your life for it to work. Consistency is key! Minimum is 8 oz 8 times a day.

The more you are on track before the holiday starts the better you will do during it. Healthy is a way of life. Start living 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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March 19, 2015By Josephine Fitzpatrick

Surprising Healthy Food Facts

Certain foods are known to be healthy and beneficial for weight loss, but you may find that the reason behind their reputations to be surprising. Some of the foods on this list are obvious choices, but many of these foods don’t seem like clear favorites for weight loss and overall health but they actually offer advantages.

Cheese

Cheese is a fantastic source of protein. Cheese contains nearly as much protein per ounce as beef or chicken, and many forms of cheese contain virtually no carbs. Many forms of cheese also contain microflora, a healthy bacteria found in your intestines. Age can cause microflora to decrease, but diet and exercise can be adjusted to keep microflora in healthy numbers. A microflora imbalance can cause you to feel bloated, gassy, constipated and overall run down. Including low fat cheese in your diet will give you these benefits while keeping you on track with your weight loss.

Black Licorice

Extract of the root of the licorice plant has been used for hundreds of years and is still used today for a variety of medical uses. It has been known to help treat peptic ulcers and has also been used to relieve symptoms of indigestion and astro-esophageal reflux disorder (GERD). When used with peppermint and chamomile it has been known to help ease gastrointestinal problems. In terms of weight loss, the active compound in black licorice is about 50 times sweeter than sugar but actually increases fat burning in your body. Make sure you are eating licorice with licorice root extract – most black licorice is made with anise extract now. Anise extract has the same flavor and taste but not the same benefits as the real thing.

Cinnamon

Cinnamon has been consumed since 2000 BC. It has always been highly prized and was used in those times by doctors to treat medical conditions. These days it is a potent antioxidant that can be used to aid in weight loss by decreasing blood sugar, speeding up metabolism, and lowering LDL cholesterol. Cinnamon is included is many detox water recipes because of these reasons. Recent studies have shown that cinnamon can help relieve fungal infections, may improve lipid levels for patients with diabetes, and can even inhibit the development of Alzheimer’s and Multiple Sclerosis and one study even found that cinnamon bark may potentially be effective against HIV. Though many of these studies are new and in the early stages, just the fact that cinnamon is associated with these claims and that some of the top medical communities are conducting this research suggests that adding cinnamon to your diet can benefit you in many ways.

Egg Whites

Egg whites are commonly known as an obvious choice to anyone trying to lose weight. But did you know that most of the protein in an egg comes from the white? Of the average 6g of protein in an egg, 4g comes from the white without the fat and other detriments from the yolk. Eggs whites are also free of cholesterol and low in calories. This is one reason why they are a great breakfast – they will keep you feeling fuller longer, they help burn fat and they boost metabolism.

Flaxseed

Flaxseed is another great source of protein that is also high in fiber and Omega-3. Flaxseed can be consumed as supplement tablets and ground or oil forms – all of them offer healthy benefits. Flaxseed has been known to lower blood pressure, stabilize blood sugar, reduce bone loss, promote weight loss, increase immunity and even fight cancer. Flaxseed can easily be added to your diet – you can sprinkle it on quinoa oatmeal, add it to mustard, blend it in smoothies, mix it in with yogurt, and the list goes on.

~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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March 9, 2015By Josephine Fitzpatrick

Are You Ready For Spring?

This past weekend we sprung forward for Daylight Saving Time and also the weather slowly started to creep out of the 30’s and up toward the 50’s. The snow is finally melting and the warmer weather and longer days we have been waiting for will be here by the end of the week. Now is a crucial time for your weight loss. You probably felt like the dark, cold winter days were filled with monotony and low motivation. During these long winter months it felt like the light at the end of the tunnel was so far away that it would never come – but now is the time that you should be feeling and looking amazing, not just day dreaming about it.

Use the improving weather to jump start your motivation. Recently the weather has been a hassle with mounds of snow and layers of ice, but now you have so many opportunities to enjoy the outdoors and boost your mood. In fact, it’s a scientific truth – a study published recently shows that people who engaged in outdoor activity had elevated mood and self esteem after just 5 minutes. Whether you are switching from snow shoeing to jogging or just trying to energize your exercise routine after months of work out videos inside, you will notice a big change with just one work out.

Your goals are closer than you think and making them even more of a reality can help get you in the right mindset. As you prepare to pack away the heavy coats and sweaters remember that you won’t be able to hide underneath winter layers any more. If you have lost touch with your goals and your progress, strengthen your commitment. Now is the time for you to start enjoying all the hard work you have already put towards your goals and to keep pushing yourself. It hasn’t always been easy but that’s what makes it worth it. It’s time to embrace the shorts and t-shirts!

Prepare yourself for this transition. Warm weather may take you out of your comfort zone but that doesn’t mean you have to spin out of control. Maybe it’s the first time you’ve worn a tank top or a bathing suit in a long while, so you have to work on your confidence as much as you work on your weight loss. Don’t just focus on the things you still want to accomplish or how far you still have to go – think of all the things you have done to make yourself proud.

This is an exciting time when you get enjoy the benefits of your hard work and take your weight loss to the next level. In the winter there is little satisfaction in your efforts when you’re covered head to toe. The shrinking number on the scale can put a smile on your face, but when you put on summer clothes for the first time this year and go to the beach or out with friends you’re going to love your healthy lifestyle even more.

~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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March 2, 2015By Josephine Fitzpatrick

Start Thinking About Shorts Season Now

Yesterday it snowed several inches again on Long Island. It seems like winter is never ending, but now that we have transitioned from February to March, shorts season is right around the corner and Spring Break is just a couple weeks away. Now is the time to put in that extra effort toward reaching your goals, not in May. As soon as the temperature starts to increase and little bits of green grass start to replace the inches of snow, you will wish you has started thinking about spring and summer sooner.

Focus on the habits that will get you there. Choose to eat a healthy breakfast every morning, pack healthy snacks for during the day, exercise consistently, make a healthy grocery list, plan your week on Sundays or any tasks you want to take on. Don’t worry if you can’t get everything right at once – that is why you are starting now while there is plenty of time to build healthy habits and get results. Instead of saying something vague like “eating right” make it more specific and attainable, like cutting back on sugar or snacks, having fish a couple times a week, switching coffee for tea in the morning, etc. These little changes are your building blocks for not just summer weight loss, but a sustainable fitness plan that can become your healthy lifestyle.

The last thing you want to do is wait until it’s too late and then go on an extreme quick-fix program. These programs not only instill an unhealthy relationship with food and exercise, but they seldom work or offer long term solutions. If you try to make an extreme change in a short amount of time, you will be more likely to gravitate back to your old habits. Slow and steady wins they race, and also continues to feel the benefits long after crossing the finish line. Working hard for your weight loss goals will not only ensure your good habits stick, it will also make you less likely to back track when you remember all that you went through to get where you are. When you go on a quick fix diet you don’t experience the value of hard work and realize what you are capable of. The journey is just as important as the destination.

Whether you are new or coming back to exercise and healthy eating, even beginners will experience great results. You have the time to get stronger, build endurance, develop technique, and change the way you eat little by little, all while losing weight. For those of you who are already hard at work and on the right track, now is the time to put in the extra effort. When it’s time to put on that bathing suit or summer dress, you will be glad you did.

~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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February 26, 2015By Josephine Fitzpatrick

Exercise For A Healthy Heart

As this month comes to a close we want to end on a heart healthy note. February is American Heart Month which aims to raise awareness about heart health, lower the number of heart attacks and strokes each year, and make sure that Americans know their blood pressure. If you haven’t already, check in with your doctor if it’s been a while since your last appointment and take the right steps to keep your heart healthy or manage your condition. In a previous blog at the beginning of the month we talked about ways to keep your heart healthy and strong, so now we want to offer some more detail about hearth healthy exercise.

Like any other muscle in your body, your heart gets stronger and healthier if you lead an active life. People who don’t exercise are almost twice as likely to get heart disease as people who are active. All it takes is something as simple as a 30 minute brisk walk each day. Not only will exercise help you burn calories and lose weight, it can also help lower your blood pressure, reduce LDL (“bad”) cholesterol, and boost your HDL (“good”) cholesterol. Before you start with any exercise, especially if you are a beginner, check with your doctor and make sure you’re healthy enough for whatever activity you have in mind.

Make sure your exercise plan is balanced. Cardio is an obvious choice for heart health, but stretching and strength training are also important parts of the picture. Stretching will make you more flexible – do it after you’ve warmed up of after you exercise. Strength training can be done with weights, resistance bands or through an activity like yoga. Cardio, or Aerobic Exercise, can be any activity that raises your heart rate – running, jogging, and biking are good examples. Swimming and hiking are great choices if you’re looking for something low-impact.

If you have been diagnosed with heart disease or have had heart surgery, exercise is an important part of keeping your condition under control and also a big reason to be extra careful. Ask your doctor about what’s safe for you, including heavy lifting and strength training. Heavy lifting isn’t just limited to exercise – make sure you’re being safe when you are lifting or pushing heavy objects, or doing chores such as raking, shoveling, mowing and cleaning. You should only do what you can do without getting tired. In general, pace yourself, don’t exercise outdoors when it is too cold or hot or humid (high humidity can make you tire more quickly and extreme temperatures can affect circulation), and stay hydrated. If you take medication for a heart condition, make sure you understand how it can affect your response to exercise.

Always pay attention to how you’re feeling during exercise. Even if your doctor has cleared you for any activity you choose to participate in, always pay attention to your body and stop immediately if you experience pain or pressure in your chest or upper body, break out in a cold sweat, have trouble breathing, have a very fast or uneven heart rate, or if you feel dizzy, lightheaded or very tired. It is normal for your muscles to be mildly sore for a day or two after your workout and you will probably breathe harder during a workout, just make sure that you would still be able to talk to someone while doing whatever activity you participate in (otherwise you are pushing too hard).

Although American Heart Month is about to come end, take these tips and keep them in mind year round.

~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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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.