logotype
logotype

No products in the cart.

exercise Tag
Home exercise Page 3

Tag: exercise

FitnessHealthy TipsLifestyle
April 9, 2018By Josephine Fitzpatrick

Get Right Back on Program

 

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

 

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

 

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

 

ASK YOURSELF…
 

 

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

 

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

 

~Love to Live Healthy with Josephine Fitzpatrick

 

8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10016
Read More
FitnessHealthy TipsLifestyle
April 2, 2018By Josephine Fitzpatrick

Be Mentally Strong Today!

 

Well, another snow day in New York. For those of you that are traveling you know what to do, and for those of you that are home with another snow day – try not to let your good intentions to start Monday on the right foot be hindered by the beautiful white falling snow. While it can give you that cozy “I want to eat” feeling it will also give you that “why are my clothes so tight” results. Don’t look at it as a road block but rather a challenge. One that you know you can get through and will feel so much better doing. Follow your program and stay on your path because wherever you are and whatever you may be dealing with – vacation – snow days – kids home etc… you will feel better, enjoy it more and have the best results if you do the right thing and stay on program.

 

The days go fast and before you know it, this week will be over and done. You want to look back and think “I did it and I feel great!” – Summer is a hop, skip and a jump away and so are your goals. They are right there and you can reach them if you stay on program and continue to follow what makes you feel good. Isn’t it funny that eating clean and staying on program makes you feel your best? So where is the challenge? When you don’t do the right thing you don’t feel great. It should be a no brainer and yet, somehow the temptation to do the wrong thing can overcome us in a heart beat. But the truth is, when you are mentally strong and in a really good place you will stay stronger. When you are seeing the results you will stay stronger and the longer you love to live clean the easier it is to stay mentally strong. The temptations will always be there and they will only win if you let them. It’s you against them. It’s feeling good against feeling horrible. It’s feeling thin against feeling thick. When it comes to doing the right thing and feeling your very best it’s simply making the right choices against the wrong. Most of you know what they are and you know how to stay on program and what works for you – It’s all about doing it. And when you know it makes you feel the happiest, lightest and thinest then there should be no thinking – you just do it.

 

DON’T OVER THINK 
DO WHAT MAKES YOU FEEL THE BEST ALWAYS
 NOT JUST IN THE MOMENT

 

If you look at those around you that make it look so much easier than it is and wonder how do they get through the snow days and how do they stay on program continuously without fail – It’s because they already went through the challenges that you are experiencing but they learned very quickly that not being on program or doing the right thing makes them feel out of control and unhappy. Once you really come to realize that it’s not who you want to be – or how you want to feel – especially over food – then you will start saying “no thank you” and realize that saying “no” or simply walking away is such a better feeling than eating something that you didn’t need or want, and that will not take you to where you want to be. Follow what you want and remember your goals. The days go fast and the weeks and months go faster.

 

Since it’s snowing I want you to follow
the POSITIVE Snowball Effect……  
If you look good – you feel good
and when you feel good – you do good things.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10016
Read More
FitnessHealthy TipsLifestyle
March 28, 2018By Josephine Fitzpatrick

NAVIGATING AROUND THE HOLIDAY and VACATION…

 

There is a big difference between how we celebrate Fall holidays and Spring holidays. We tend to be much more disciplined in the Spring and more forgiving in the Fall. With Summer approaching quickly you want to make sure feel and look your best so you can enjoy all the fun in the sun.

 

This year with Passover and Easter back to back it may be challenging. While many celebrate one or the other – there are also many who celebrate both. I think we can all agree regardless of what you believe in or celebrate – some how those little chocolate bunnies and their Cadbury eggs are celebrated and enjoyed by all. **Make sure you are eating your chocolate bunnies and eggs on your CHEAT DAY ONLY….

 

You have two choices when it comes to Holidays and Vacations – You maintain or you continue to lose, because with Summer around the corner – Gaining is not an option. 

 

LOSE WEIGHT: Stay on your journey and continue to eat clean and enjoy your one day a week CHEAT DAY. While it may seem difficult, you must remember it’s how you have been living and it’s how you feel your best.

 

*VACATION: You want to look and feel your best and odds are there is really nothing there that you have not already had. Make sure if you are willing to go off program that it’s worth it. Because after vacation you are coming home to beautiful weather and summer is around the corner. Choose your battles and make sure this battle is one you want to give in to. You can use your snacks for drinks and still be 110% on program. *TIP: if you are doing one Cheat Day on vacation – make it toward the end. This way you feel good all week and you are much more likely to stay 110% all week if you don’t Cheat. As the week goes on you will get mentally weaker and you will be ready for your Cheat Day. If you have it too early you may end up cheating more than you want to. Having the Cheat Day to look forward to for the last day is something that can keep you strong throughout the week.

 

*HOLIDAY: If you are home and celebrating the holiday you want to continue on your 6 clean days and only one Cheat Day. Save your snacks if you plan on drinking while socializing. If the kids are home, plan some fun events that are not around food. It’s a great time to clean the yard for the Spring and Summer flowers and fun that will be here soon.

 

MAINTAIN: If you want to maintain for the holidays or vacation it’s an easy process – but you will still need to be mindful and plan your days so you know what you are cheating on and what you are eating to stay clean.

 

*VACATION: You eat clean all day and choose one meal, dessert or drinks each day to enjoy. If you give up your snacks you can do drinks and one meal or dessert. The rest of the day has to be 110%. You don’t take a Cheat Day before and you don’t have one when you return. You come back from vacation and you go right back on program and you give it 110%. You will go right back to your original number.

 

*HOLIDAY: If you want to maintain you will split your Cheat Day and do a meal and drinks or a meal and dessert each day. The rest of the day has to be 110% . Do two clean meals and 2 clean snacks through the day and one meal and drinks, or one meal and dessert. If you choose one of those options and do it each day you will maintain.

 

All very doable choices to follow and still enjoy. The most important part is to stay mindful and plan. Try to know in advance what you are doing so you can plan and not wing it. If you start spiraling out of control and you start to notice that every meal starts to become a Cheat and the meals turn into consecutive Cheat Days – simply stop. Don’t talk yourself into – “I’m okay I will get right back on program when I return”. Instead, get right back on program. Don’t think about it just do it. Go back to your original plan whether it was to maintain or lose, and follow it. Most of the time the problem isn’t that we fall off the path it’s that we stay off. When you get right back on track you will see how quickly you feel better and how quickly you go right back to being in control. You want to enjoy your vacation or holidays but you want to feel good before, during and after it as well.

 

 Life is always about choices, balance and planning – and when you do all three you will get the very best results. 

 

From the Staff of Innovation Weight Loss
Happy Passover & Happy Easter to all

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10016
Read More
FitnessHealthy TipsLifestyle
March 21, 2018By Josephine Fitzpatrick

Snow Brings Spring Flowers…

 

Spring is almost here! Yes, we are expecting another 7-10 inches today in NY but you can’t let that sabotage you because as I am sure you have noticed – with each snow storm in the last few weeks the snow has disappeared faster and faster. Just like the snow disappears so will the winter cold. And just like that, everyone will be taking off their coats and showing off their beautiful new bodies that they worked so hard for all winter. You want that to be you, and if you are not there then you want to at least be on your way.

 

ARE YOU DOING AMAZING?

 

I have been addressing the clients that have been really amazing. We have more clients than ever who have really learned to live healthy and have stayed true to the program and themselves. Maybe because after a while you realize this is it. You eat clean and do the right things and in return your body does the right things for you. Maybe it’s because our food options have expanded and having the yummy meals and snacks help keep you on program and in a good place. I mean, they are called Magic Muffins for a reason 🙂 Whatever the reason or reasons are that have kept you on program and in a great place – stay with it and continue on your path. Because for those of you who are in a great place – you know there is no better feeling. For those of you that are not there – here is a question for you….

 

ARE YOU STRUGGLING?

 

Where are you right now? Have you prolonged this? Is this crazy weather making you struggle more than normal? Or maybe something in your life is going on that has you “off”? We all know as fast as we can be motivated we can be unmotivated. So if you are unmotivated and really struggling I want you to do this: I want you to just get on program and get back in control. The way you do that is you need to start with your menu. You have your menu and you follow it and have your meals and snacks. If you need to add an extra on program snack that’s okay. You need to do whatever is going to give you some control back. Once you get the control you will feel so much better. Don’t look to be perfect, just look to be as close as you can. I would rather you incorporate an extra On Program snack than to be snacking all day. That’s part of getting the control back. Of course you won’t lose as much but the most important thing is getting the control not the scale. After you get past that first week back on – then you can focus on the scale because you will feel so much better now you have that control back. It’s one day at a time. You need to put the time in to see the results. One day adds up to one week and each week adds up to a month. Before you know it, you are feeling amazing and the scale is moving! But you need to start somewhere and stop putting it off. Start today – start right now. Don’t wait until after the snow ends, and don’t wait until after Passover. The feeling of control that you can get from now until then is priceless and you will be so happy that you did it.

 

DON’T COMPLICATE IT!

 

Don’t complicate it. If you are not where you want to be and need to get back you just get right back. It really is that simple You start texting us your meals again and/or send your weight or come in for an appointment. We never ask what happened or where you were. It’s so not about that. It’s about moving forward and taking all that energy and putting it toward a positive next week. As many of you know, we will do whatever it takes for anyone and everyone that walks in our office or signs up online. We all have a bad week or even a bad couple of weeks and sometimes it’s months, but then you text me or come in and say, okay I’m ready to get back. I don’t even ask questions about why or what happened. None of that matters. All that matters is that you are ready to move forward and use all your energy to get you to where you want to be. So never ever feel like you are embarrassed to return. We have clients come back all the time and they get right back on and right back to a happy place because for us that is what this is all about. It’s about getting you to a place that you feel great again. The reason I bring this up is because of a client that came in Saturday and this is what she said:

 

A LITTLE STORY…

 

She has been off program for months. This is a reoccurring thing for her. She is “off” and then “on.” Basically she comes on program, loses the weight and starts to feel good again, and then disappears. When she came in on Saturday I had not seen her for months. She said, “I do this all the time”. She said, “I want to be honest, I lose the weight and then I feel great and I start to cheat a little more and then I start struggling and instead of getting right back on program I hear someone say they are doing some stupid quick fix it fad diet eating fake food, or living on drinks and they lost all this weight so I start to do that and it never works and then I always come back to you heavier then I ever was. Why do I keep doing this? Why don’t I just get back on program? This is what works for me and what makes me feel great. But as soon as I struggle I go off the deep end instead of just getting right back on program. Why?!!!” — She was being so honest that I was so proud of her. I wasn’t shocked because I know that happens to people – sometimes we all just want the quick fix – but she sat there and admitted it and didn’t have to because I never ask. So I explained to her why she does it, the reason is simple: We take the weight off and we think we can go back to our old habits of eating. But you can’t – the older we get the more discipline we need. When you go back to your old way of eating you will gain weight. So when you hear some quick fix that will make it all better faster of course your first instinct is you want to try it. But what you need to immediately realize is that if you were struggling eating real food of course you are going to struggle even more living on shakes and fake food. Mentally we fall prey to the quick fixes but physically our bodies tell us very quickly it’s not going to last on shakes and fakes. The truth is, and the moral to this story is, get back on track and do the right thing. You can’t abuse your body because if you do, it shows you are doing this with how it looks and feels. Even when you do lose weight from starving yourself you see that gaunt look. You never see clients with that On Program. Regardless of how thin they get they always look healthy because they are eating. It’s not always easy to do the right thing but your body reacts the best to you when you do it. You just have to constantly talk your mind out of it when it wants the easy way out.

 

WORK HARD – PLAY HARD

 

We can be soooo spoiled. If there was a pill out there that would allow us to eat whatever we wanted whenever we wanted and never gain weight we would take it. And you know what the saddest part of all is – if that were the case nothing we eat would ever feel special again. Because in our mind, to be able to do whatever we want whenever we want is somehow the way it should be. But it’s not. The way it should be in every part of your life is you work hard for something and you are rewarded. You work hard you get a pay check – you work hard you reach your goals – you work hard you get a degree – you work hard you accomplish your dreams – you work hard you feel great – You work hard you get a vacation – You work hard you get a Cheat Day. This is life and just the fact that we have the opportunity to work hard and get rewarded is what makes it so amazing. Why would you want it any other way….

 

“IT IS THE THINGS YOU WORK HARDEST FOR THAT WILL REWARD YOU THE MOST”

 

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10017
Read More
FitnessHealthy TipsLifestyle
March 12, 2018By Josephine Fitzpatrick

Are You Ready for Spring?

 

The CLOCKS have changed: I love having the extra light in my day. Just the fact that I don’t have to walk my dog in the dark is life changing. What does the time change mean? It’s the first sure sign that the warmer weather will be approaching. Might not be this week or even next but it will be soon – so soon that you wish you didn’t Cheat that last snow day. But the truth is, you do have more time. Everyday is more time. Everyday adds on to the great day you had the day before. Even when you haven’t been perfect, the consistency of when you decide to start being 100% will make all the difference. Just don’t let another day go by with pushing it off and having that last extra thing or starting tomorrow. Because the difference from doing it today or waiting another day or week will result in either you being up or down the next time you step on the scale.

 

HAPPINESS: If I noticed one thing this past week more than anything else it’s the happiness and excitement of all of you who are doing so well. Maybe it’s because right now with spring approaching you are all so excited to take the coats off and show your hard work. Maybe it’s because you light up my room when you walk in, or the excitement I feel through the text when you have hit the next number or hearing and feeling the sense of control that you have over what you are doing and the choices you are making. Maybe it’s all of the above. What I will tell you is it’s so nice. It’s such an amazing feeling and sight to have so many clients come in to my office or text us so happy and in such a great place. There is no reason that you should not be one of these clients. If you are not, then you have to get out of your own way and start to become one. I know this program is so very doable. I’m not telling you to do something that you can’t do. You have the tools, the support, the food and the Cheat Day. When I went on my book tour every newscaster that interviewed me was doing the program and they all said the same thing – the program is so doable and they found it so much easier then anything they have ever done. They love ordering the food because it’s easy and clean and they love the support. It’s hand-holding. We know how hard weight loss can be so we make sure we are there for you. But YOU have to be there for YOU and make the right choices and be strong in the face of temptation. Stop waiting, stop putting it off and stop making excuses.

 

Quick little story: This past week I saw one of my clients who has reached her goal and she has been maintaining for a year now. She sees me once a month for maintenance but she comes and buys food ever week and I get to see her once in a while when Jeff lets me out of the office. I just love seeing her because she is always smiling and happy. This was a really big accomplishment for her. She went from 190 to 119 and it’s like looking at a different person from the one who walked in my office on the very first day. She went through all the same things as so many of you. She struggled, she was a shark, sometimes a snail, she had some maintain days and lots of weight loss days. Everyone knows that weight loss is an emotional roller coaster. But she always communicated with us on good and bad days and we always worked toward the goal – slow or fast we were always in the right direction. The key was consistency and communication. She always knew we wanted it for her as much as she did. We kept her moving forward and she did it – she reached her goal. So a year later and every time I see her of course she looks beyond amazing – but it’s not just her body – it’s her attitude, her confidence and how happy she is. This past week she was in sweats and a t-shirt , but you could see how good she felt and how comfortable she was in her body – it wouldn’t have mattered if she was in sweats or a ball gown – her beauty and confidence was the same and it was shining through her 50 year old face and body that now look 30. She lost the weight that aged her and she recently started working out and honestly she was just gorgeous.  Yes I say it all the time that weight ages us. I see it first hand when clients lose the weight. Both men and women I see the younger version of them come out as the weight comes off. What I think struck me more than anything this past week was seeing the way she acted, and how she felt that made her look beautiful and young. She felt so good and everyone in the store around her felt it. She had such a physical and mental happiness that it was almost contagious. She drew you to her because of her confidence about how she felt. All I could think of was who would not want that? Who wouldn’t work for that? It’s there for you – but you have have to want it and continue to work for it.

 

FEELING GOOD: I can tell you I see it everyday and when you are feeling good with where you are and how you are eating and in control and feeling just lighter healthier thinner – you are a different person. You are different to yourself, your friends, your family, your spouse – you are just happy. When you are happy things don’t bother you like they would when you are unhappy. It makes perfect sense when you think about it. Something someone says to you that may not be nice when you are feeling out of control and heavy is going to affect you a lot differently when you are taking care of yourself – and you are in control and feeling healthier, lighter and happier. When you feel good you are even happier to strangers!! My point is, you have the control to be happy, you have the control to be in control and to make sure your days are good and you are choosing the right things and feeling good about yourself. No one has that control except you. When you approach the world and the people around you whether it’s work, family, friends or just acquaintances and you are in a healthy, happy control state of mind you will respond that way. And of course when you are not – and you are out of control with your food, and not feeling healthy or in a good place and feeling heavy and thick – you will respond to those around you the same way you feel – Nasty! At the end of the day, the way you act and present yourself to the world is the way you feel – and the way you feel is a result of the way you are treating and feeding yourself from the inside out. Make the right choices and it will change your life.

 

IT’S HERE AND NOW: If you want to be Happy then make yourself Happy!! At the end of the day it’s your actions, your will and your want that will decide the outcome of what you do. I will tell you this – it’s here and it’s now and if you haven’t started then you should start and if you have started but have not been 110% then it’s time to be 110% – because spring is here and summer is coming and it is not going to wait for you. Do not waste these months and this time you have right now to do the right thing.

 

LIVE HEALTHY AND LOSE THE WEIGHT
IT’S LIFE CHANGING

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10016
Read More
FitnessHealthy TipsLifestyle
February 26, 2018By Josephine Fitzpatrick

BACK TO LIFE, BACK TO REALITY!!

 

Welcome Back Innovation Clients! While many were off in bliss, others were off getting bloated – or both in bliss and bloat! Wherever you were and however you came home it’s time to get back to real life – and that’s always a good thing. Listen, vacation wouldn’t be a vacation if you didn’t have real life to come back to. It’s the in between that makes the vacation so much fun! Now you are back and it’s time to get back into real life and back on program 110% because you know that’s how you feel your best. When you are eating clean and doing all the right things you feel it inside and out. Start today working back to that lighter, healthier in control feeling. No doubt today will be hard in many areas of your life. Reality is not always fun. But in one day you will feel better, in a couple of days you will feel good and by the weekend you will feel amazing and ready for your next Cheat Day!

 

KEEP IT SIMPLE 
NO MATTER WHO YOU ARE OR WHAT YOU ARE WORKING FOR
HARD WORK = RESULTS

 

Work hard, play hard: Work Hard = results & feeling good!

Think about this past week whether you were on vacation or home – how did you feel? Did you work hard to get to where you want to be and felt amazing? Or did you wish you would have been in a better place? Do you wish you would have worked harder and followed stricter? You see when it comes to weight loss, the closer you follow the more you lose. So when you do the right things that’s when good things and great changes happen.

 

THE BEST WAY TO GET RIGHT BACK ON TRACK: 

 

1) Go back to your menu! That’s right, go back to your meals and snacks and stop looking for things to be exciting. Pick one of your snacks a day that you look forward to and promise yourself that if your day is 110% then you will have that last on program snack. Whether it’s the chocolate nuts, or a glass of wine. Have something that you look forward to just like you look forward to your Cheat Day at the end of the week – look forward to a snack each day. That one thing will keep your day clean just like the Cheat Day keeps your week clean.

 

2)  From More to Less: Remember going from eating more on vacation to less than your body needs is going to feel like a little torture the first week back. This is when your mental power needs to set in and you talk to yourself everyday reminding yourself what your goal is and how good you feel when you follow and stay on program. Remind yourself that while it will feel really hard it will get easier and you will FEEL BETTER both mentally and physically by the end of the week. Remind yourself that the Cheat Day only works and is only worth it when the other 6 days are 110% on program.

 

3) Have a reason, have a goal! Why is this important to you? Is it your health – the way you feel – the way you look. It doesn’t matter as long as it’s import to you. If it’s important to you then you will do whatever you have to in order to get there. Do you have a trip for spring break? Do you want to wear a bathing suit this summer – NO COVER UPS? NO KEEPING YOUR SHIRT ON AT THE BEACH! At the end of the day, no one can do this but you. So it has to be important to you.

 

4)  Have a specific goal, long term and short term: If you are 147 and want to be 110 don’t look at the entire weight that you have to lose. It’s too over whelming. Start with the short term, that you want to get to the 130’s. It’s easier to focus on and you know while it’s not the true goal you will still be beyond thrilled when you see it. When you reach 139.9 your next goal is 120’s, and so on. It gives you realistic expectations that are very doable in a faster pace. You will feel like you are reaching your goals quicker. And at the same time it’s taking you to your long term goal which might be losing 40 lbs or being ready for an event in the Fall.

 

5) Have a Vision: Know what you want and take a few minutes everyday to visualize yourself in that position. Reminding yourself everyday and visualizing what you want and how you want to look and feel is an important part of reaching your goals. Our brains are so strong. When you keep telling yourself what you want and that you can do it – you will believe it. Visualize how you want to look and what you want to wear. Think about yourself on the beach this summer or in a specific outfit when you are attending a special event. Stay focused on anything that will keep you motivated.

 

6) Keep it Positive: I have said it over and over that you need to be positive. Don’t focus on what you don’t want – ONLY focus on what you do want and what you will look like – it’s a key to any success. Don’t follow the negative or the negative people. There are plenty of people who don’t want to put the work in and who don’t want you to either. You leave them to their own misery and don’t fall prey to misery loves company. Stay strong and stay positive and you will overcome. Positive thinking will take you twice the distance as negative thinking. “I will do this! I want this!! I can’t wait to wear that!!! When my jacket comes off this spring I will feel amazing! I love feeling healthy!! I am not afraid to go to the doctor and see my numbers, I’m actually excited to see and hear the results of my blood work!”

 

7) People don’t become successful by accident: Always remember that no one is successful by accident. 99.9 % of people who have success in their life work for it day and night. Whether that success is in your family, friends, work, weight loss, health… to have the very best and be the best – you need to work at it, think about it, plan for it and keep working at it. It takes dedication, it take perseverance and more than anything it takes want.

 

SHARKS ARE UP AT 4AM – WHILE THE SNAILS ARE WAKING UP AT 8AM – AND THE SLUGS ARE UP AT NOON.

 

FINAL THOUGHTS: It’s easy to give up, it’s easy to gain, it’s easy to blame, and it’s easy to make excuses – any one of us can do any of those things. But none will make you happy. Just because your vacation is over – your life isn’t. Keep working hard everyday for what you want because that’s how you will see continued results and that’s when you feel your best. Work hard =happy; Plan = happy; Feel amazing = happy; Clothes fit = happy; Results = happy! If you want to be happy, put the time and work in like everyone else. It all comes down to what you want and how much you want it and how hard you are willing to work for it. Always remember in order to really enjoy the playing you have to make sure you have the work in – and this goes for every area of your life not just weight loss and health. At the end of the day, we are in control of what we want and what we are willing to work for. If you want to be amazing – be amazing! If you want to feel fabulous – then work for it and feel fabulous! If you want to be happy then work hard at what will make you happy. We are all very lucky because in almost every area of our life we have the ability to work hard to get what we want. Don’t look back in a month or three months and say I should have, I could have – why didn’t I?

 

THERE ARE ONLY 24 HOURS IN A DAY
USE THEM TO WORK HARD FOR WHAT YOU WANT
MAKE SURE YOU ARE NOT WASTING ONE SECOND ON BEING ANYTHING BUT
LOVING, CARING, POSITIVE AND MOTIVATED!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10017
Read More
FitnessHealthy TipsLifestyle
February 14, 2018By Josephine Fitzpatrick

Happy Weight Loss Wednesday!

 

LET’S STAY FOCUSED!

 

Are you staying focused on what you want and where you want to be? Make sure your week is moving in a positive direction. With Valentine’s Day and Winter Break in just a couple of days it’s easy to lose focus. Today I want you to think about the love of your life and/or those you love. Both of which should be celebrated today! Stay focused on what and who is important. Dinner plans tonight? Choose a healthy On Program meal that you can order in or out. Clean fish, grilled chicken and a steamed vegetable. Fresh fruit for dessert. If you are staying in you can make or order the same or have a clean Innovation dinner with an Innovation snack. Whether you are eating in or out, your options are endless. You really want to make sure you have a super clean day today. If you stay clean and On Program you will wake up tomorrow feeling amazing and it will be a true Valentine’s Day Gift to yourself.

 

FOCUS only on what you ARE eating and HOW MUCH you are eating. 
Because when it comes to the number on the scale that is all that matters. 

 

BE AWARE: We tend to get into a slippery little mindset of what WE DIDN’T eat instead of focusing on what WE SHOULD BE eating. I hear it quite often – “I was so good! I only had a bite of this and a bite of that. But there was so many more things on the table I didn’t eat” It’s kind of like saying I had one slice of pizza BUT I did great because I could have had two. Well guess what? – If you are trying to lose weight – you shouldn’t have had the first one to begin with. Don’t think about and stop focusing on all the foods you didn’t eat – because unfortunately your body doesn’t give you extra credit or extra weight loss because you didn’t eat things. It only focuses on what you did eat and how much – and that is what you need to focus on too.

 

FEEL THE LOVE: Today, stay focused on who matters to you in your life and how much love you have to share. The better you take care of your body and mind – the better you will feel and the more you will feel the love. When you feel good and feel the love – all you will want to do is share those amazing feelings and make everyone around you feel good too.

 

Give yourself the gift of love and health today and do it by waking up tomorrow feeling amazing!
 It all starts with you…

 

Making the right choices always makes you happy. 

 

MUCH LOVE TO YOU ALL TODAY!
FROM US TO YOU,
HAPPY VALENTINE’S DAY

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10016
Read More
FitnessHealthy TipsLifestyle
February 7, 2018By Josephine Fitzpatrick

Weight Loss Wednesday

 

WEIGHT LOSS WEDNESDAY REMINDER:

 

For some, the middle of the week is one of the hardest days to get through but it can also be one of the easiest. After today you have one more day until it’s Fabulous Friday! When you follow the program it’s an easy thought process. Monday you are ready to eat clean again, and by Wednesday you are thinking about your Cheat Day. Stay strong and remember, to have the best results it’s six days clean on program days and then you enjoy your one Cheat Day.

 

There is no room for error: You are eating meals and snacks every day. You are by no means starving during the week (even though sometimes you may mentally feel like it). But because you have your meals and snacks and a Cheat Day every week – you must remember there is no room at all for error. Every extra bite is going to make a difference. That’s the mind set that is so important when losing weight. You are either off or you are 110% on – and there is no in-between. When you stick to your weight loss days 110% and follow your meals and snacks it creates the weight loss – but more importantly it also gets rid of bad habits. The habit that you feel the need to pick, bite, graze throughout the day and not count it. You should not want and absolutely do not need to be picking, taking extra bites, or having a piece of an appetizer, or finishing your kids leftovers. When you do – all the “little extras” add up and they will make a difference on the scale from a weight loss to a maintain and sometimes even a gain.

 

Today’s Weight Loss Wednesday Tip = Stick to your meals and snacks. When you want to lose weight you are either “off” or “110% on” – there is no in between. The six clean days are what create the weight loss and why you can enjoy a Cheat Day. There is no room for “extra.” Everything counts. Every bite, taste, sip, piece – counts. Live by this and love it – because when you learn to really live and eat clean for six days you not only love that you no longer have cravings, and no longer feel the need to pick or graze all the time, but those six clean days are what really make the weight go down and what really makes you enjoy and feel entitled to your Cheat Day.

 

Cheat Day is the best day and truly enjoyed when your other six weight loss days are 110% clean. 

 

~Love to Live Healthy with Josephine Fitzpatrick

 

 Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan 10016
Read More
FitnessHealthy TipsLifestyle
February 5, 2018By Josephine Fitzpatrick

Hello February!

 

HELLO FEBRUARY! Can you believe January has come and gone? For those of you who have remained true to your goals (and there are sooooo many of you) I am beyond thrilled and excited for you. It’s a tough time of year but it’s also the most important when it comes to weight loss. In a blink, February has arrived and what a short month it is. With Valentine’s Day around the corner and only 23 days left in the month I can assure you March will arrive even faster than February, and for those of you who have not stayed true will say “What was I thinking?” and “How did this happen?” I think it’s fair to say – life has proved that it can happen so 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.

 

 

If it makes you feel better – It’s not just you. Life happens quickly for everyone. That’s all we ever hear and say: “I can’t believe it!” and “Where did the time go?!” The day, the weeks, the months went so fast. You had planned to do this and/or that – and you never did it. But the truth is you didn’t plan. You merely thought about it or talked about it because if you planned you would have accomplished it. When it comes to life and time we are all the same – it happens quickly and the days, the weeks, and the months go by all at the same 24 hour pace. No one has more minutes or hours in a day or week than the rest of us. So what is the difference between those who are successful and those who aren’t?

 

Successful people plan, they have a focus and a vision and they plan for it and they keep planning until they reach that goal. If it’s a big goal then they make little goals to achieve along the way until they reach the big goal. When they reach that big goal they make another goal. It’s mental strength that everyone can have if they put their mind to it. Yes, some are stronger than others, and some may want things more than others. But at the end of the day you either have a goal that you are really truly working hard toward or you are just talking about it and make excuses for why you haven’t achieved it.

 

There are no 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 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.

 

You can’t quickly UNDO what you did – but you can 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.  Unfortunately most of you who have not been on program or giving it your 100% may not want to hear this but it’s the truth – the only way to get the weight off is to start on your program and follow your menu and put the time in like everyone else. Putting the time and the work in is the only things 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, 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 once looked at and wished for. Yes, the one who has the healthy thin and fit body but not only that – more important, you will be off the roller coaster. 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 cheating and you will know that your hard work 6 days a week every week is what makes you feel amazing. It’s the time and the hard work that creates the control of staying on 6 days and enjoying your 1 Cheat Day – and that is life changing. It’s life changing because you realize that you can have it all. That’s who you are and who you want to be – the person in control of feeling good everyday.

 

CONTROL TODAY AND IT WILL MAKE A BETTER TOMORROW AND THAT WILL MAKE A GREAT NEXT WEEK – AND TOGETHER IT WILL BE AMAZING MONTH

 

WORK AT 100% TODAY 
AND YOU WILL GET 100% RESULTS TOMORROW

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10016
Read More
FitnessHealthy TipsLifestyle
February 2, 2018By Josephine Fitzpatrick

Super Bowl Sunday

 

Whether you are a football fan or not, this Sunday is one of the biggest sporting events of the year. It has something for everyone – the biggest game of the year, popular musical performances, and entertaining commercials all wrapped into one afternoon that is celebrated at the Super Bowl Party. Infamous for its notoriously unhealthy finger foods, Super Bowl parties can be hard to navigate when you are trying to eat healthy. Even if you couldn’t care less about the game, when we are faced with tantalizing treats and junk food, we can’t help but be tempted. If you find yourself hosting or attending a Super Bowl party this weekend, you will find yourself faced with difficult decisions. Here are two ways to handle it:

 

 

1) Make it your Cheat Day! Kick back and enjoy the game, the party, the food and your loved ones. But remember to get right back on program 110% on Monday. No eating leftovers! 

 

OR

 

 2) Stay clean! It may seem easy now, but things can quickly fall to pieces when you are wrapped up in the excitement of the game, or bored by the sport and looking for food to entertain you. If you make the decision to eat healthy tomorrow, stick to it and plan now. 

 

Here are some healthy game time tips for this weekend:

 

1) Whether you are watching the game or more interested in the commercials, take some time to get up and move when there is a pause in the game or you want a break from the television. Get up and make your way around the party to socialize or just go for a good stretch.

 

 

2) Avoid eating absentmindedly. Whether you are eating clean or cheating, eat with intention. Beware not to eat out of boredom or because food is just sitting right in front of you. Try and find a place to watch from that isn’t within arms reach of any food if possible.

 

3) Start small. You’re going to be there a while, so there’s no reason to get ahead of yourself and load up on food and drink right away. If you are cheating, eat what you want to eat – don’t stuff yourself until you are sick just because it is there. If you are eating clean – stick to your meal and snack plan like any other day. Remember: it doesn’t always have to be about the food. The same goes for drinks: take it slow with alcohol and be sure to hydrate with water.

 

4) The best way to ensure that there will be a healthy option available to you is to provide one yourself. You can reach for your favorite Innovation meals and snacks such as Chicken Wings, Turkey Taco, Beef Stew, Turkey Chili, Pizza and more to nosh on during the game. Or, you can try one of these healthy swaps for some Super Bowl favorites:

 

Veggie Chips, instead of potato chips

 

 

1. Select your vegetable of choice, such as zucchini or beets, or even broccoli or green beans – anything that can be baked to be crispy and crunchy. Preheat oven to 300 degrees and line a baking sheet with parchment paper. 

2. Clean and chop or slice the veggies into bite sized pieces. Use a paper towel to blot the veggies to be as dry as possible. 

3. Place veggies in a bowl with a drizzle of oil, salt, pepper and any other dry seasonings of your choice such as garlic powder, onion powder, chili powder, etc. Toss the veggies to coat them.

4. Spray baking pan with cooking spray and lay out the veggies in one layer. 

5. Bake for 10-15 minutes then rotate the pan and bake for another 10-15 minutes or until edges start to brown. Remove from oven and let them cool before enjoying. Have them plain or you can dip in hummus or guacamole.  

 

Sweet Potato Skins, instead of loaded potato skins

 

1. Position oven rack in the top of the oven and preheat to 350 degrees. Bake sweet potatoes (number of potatoes depends on your needs) until fork tender, about 40-50 minutes. Let them cool completely. 

2. Cut the potatoes lengthwise and scoop out some of the flesh. Cut each piece in half. 

3. Preheat oven to 400 degrees. Cover baking sheet with foil and spray with cooking spray. Arrange potato skins (skin side down) on the baking sheet. Brush with oil and bake for about 20-30 minutes (until potatoes are slightly browned).  

4. Remove pan from oven. (Optional: sprinkle skins with light cheese and put back in the oven for a few minutes to melt cheese)

5. Let cool. Serve with toppings such as chives, onions, tomato, peppers, salsa, cilantro, and/or other dry seasonings. 

 

Buffalo Cauliflower, instead of fried chicken wings

 

 

1. Preheat oven to 450 degrees. Spray a baking sheet with cooking spray.

2. Mix 2 tsps garlic powder, a pinch of salt, a pinch of pepper, 1 tbsp oil, and 3/4 cup hot sauce in a small bowl.

3. Add 6 cups fresh cauliflower into a large gallon-sized bag, pour the sauce into the bag. Shake until the cauliflower florets are fully coated. Spread on a baking sheet.

4. Bake for 20 minutes.

 

Flavored Popcorn, instead of party mix

 

 

 

1. Microwave a bag of low fat popcorn, or use a bag of Skinny Pop Sea Salt Popcorn. Place in a bowl and top with dry seasoning of your choice such as:

    • Italian seasoning (such as a mix of oregano, fennel, red pepper flakes, basil, sage, thyme, rosemary)
    • Old Bay seasoning, dried lemon zest, pepper and salt
    • Jerk, curry, wasabi powder or other dry spicy seasoning

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

211 E 43rd Street Manhattan, NY 10016

Read More