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September 27, 2019By Josephine Fitzpatrick

Don’t say one thing and then do another…….

With the holidays approaching and schedules are full I know many of you are already thinking — how am I going to get through this coming week— when in reality it shouldn’t be that difficult.  Holidays should be about you being surrounded with family and friends and celebrating love, health, happiness and the New Year and the blessings it brings.   Just like the mind controls the body — how you treat and celebrate Rosh Hashanah will reflect the rest of your year.  With that said you do not want to go in saying one thing and doing another.   So if you plan on staying clean do it and if you plan on cheating enjoy it.  The important thing is to follow through on what you plan.

 

I think one of the most important things about the Innovation Program is it gives you the opportunity to have a cheat day once a week.  It’s meant to be a day where you can enjoy without guilt.  However, we sometimes get caught up in when we want it that is most convenient for us VS. when we should use it.  Let me explain further….  if you normally have a cheat day on Saturday  — but you are celebrating Rosh Hashanah on Monday because that is when you will be with family and friends then you should use Monday as your cheat day.  Instead what we tend to do is go on about how we don’t like the food that is going to be served, and we don’t want to waste a cheat day on a holiday.  So instead you have the Cheat Day on the Saturday like you normally do so you can indulge in what you want — but then you end up having Matzo Ball Soup, Challah bread and a couple of drinks on the holiday…. all while telling yourself it wasn’t that much.  And you will justify it by saying you did not want to be that person who couldn’t eat.  But in reality you didn’t have to be that person — you could have just chosen to use your cheat day on the holiday as that is exactly what it is for.   So now you have had two cheat days and you could have easily had one and saved it for the holiday to enjoy with those you love —  or as we know family and holidays are tricky — you could have enjoyed your cheat day on the holiday with a couple of extra drinks if you happen to be surrounded by those you love but drive you crazy 🙂

 

If we are going to ask something from the Almighty then we should be prepared to help him out.  — If you want the right things in your life then you have to do the right things to make it happen.  Rosh Hashanah is about starting your New Year with asking G-d to grant a year of peace, prosperity, and blessings of health and happiness.  But we must remember even when we ask for blessings — it’s up to us to do the right things to make them happen.  If you ask for positive in your life but take all negative steps after asking — then 9 out of 10 times you will get negative results.  One of the most important things we learn in any religion is that asking is not enough —  and it shouldn’t be enough.  Anything you ask, pray or hope for has to be followed up with positive work to receive what you want.  It’s not ask and you shall receive—  it’s ask, and then follow that request up with hard work and positive steps.  Only then will you have the greatest chance of achieving the most precious life changing results.

 

RECAP…   getting through the weekend and the holidays shouldn’t be stressful when it comes to food.  You pick your cheat and you follow your plan.  It’s like any other weekend — you can’t cheat more than one day and expect to lose weight that week.  If you stick to your 6 days on and 1 day off you will lose.  Keep it all in perspective.  If you want to ask, pray or hope for a great healthy year then follow it up by starting the holiday with doing what you planned.  If you are cheating then cheat and enjoy, and if you are staying on program — then plan it and follow through.   There are always options and having the cheat day gives you the flexibility to stay on program or have your cheat day and enjoy.

 

Whether it’s weight loss, happiness, health, love, career, prosperity OR all of the above — regardless of what or who you believe in it all  comes down to doing the right things, working hard and staying on your healthy path.  Because as we all know positive actions = positive results.

 

Don’t ask G-d to guide your footsteps if you are not willing to move your feet

~Love to Live Healthy with Josephine Fitzpatrick

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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
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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
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November 27, 2017By Josephine Fitzpatrick

Make The Right Choices Today

 

If I had to give you any advice today it would be stay off the scale and get back on program 110% today. I can’t stress enough to you how important the week after a holiday is…

 

Here is why: 

 

Mentally you need to get back into the mindset of how important it is to get back to feeling good. How much better you feel when you are doing the right things. Just knowing that you are back in control can change your outcome. If you sit and start to feel sorry for yourself for the damage you did it can very easily snowball and before you know it you are sabotaging another day, week or month.

 

Frustrated and Upset: Don’t even bother being frustrated or upset with yourself. If you know you were off and you cheated then you don’t deserve to be frustrated or upset. That is for people who have done amazing all week and for some reason the scale didn’t move as much as they wanted or expected. It’s not for people who cheated and want to turn back the clock. You just need to put the time in now and pay the price and if you do it, and you stay on program – one week will make all the difference…

 

It only takes one week: I promise you regardless of how terrible you feel today it will only take one week for you to get back to the weight you started before Thanksgiving. I know for some it sounds unrealistic. You feel like you have done so much damage. But the truth is, there are steps to weight loss. You have Weight loss – Maintain – Weight Gain. When you are On Program you are in Weight Loss. Eating less than your body needs. When you go off program and you start eating more it can feel like so much more than it really is because it’s so much more than your weight loss days. But when you are eating more you still have room between maintaining and gaining. So while you feel like you gained – I promise a lot of it is “fake weight” and you maintained more days than gained. Although the scale may not show that today – so stay off it! After one solid week back on program you will see the “fake weight” gone and you will either see your pre-Thanksgiving weight or very close to it.

 

The key is to have a solid 110% On-Program week after a bad week and that is what will get the numbers right back down.

 

For most of you, you know the Drill for this Week:

 

MONDAY – feeling horrible – bloated – not happy
WEDNESDAY – feeling okay – not the worst but not the best – just happy to be back and in control
FRIDAY – already thinking of the Cheat Day and looking forward to getting back on the scale. Knowing regardless what it says you are back on your path and feeling good again. Yay!

 

SOME MAKE CHOICES AND OTHERS MAKE EXCUSES

 

I want to say and address the clients who have done exactly what they said they would. There are so many of you who really set a path of what you wanted to do and you followed it. I am so happy and thrilled for you who stayed true to what you wanted to do and how you wanted to feel through the holiday and today. Yes, because you did it and accomplished it, but also for many of you it’s because it shows how much you have changed from when you started. You did something that when you first started would have been nearly impossible for you to do – that is amazing and you should be really proud of yourself today. Whether the choice was to maintain or continue to lose – so many of you did exactly what you planned and stayed true to what you wanted and what you knew would make you happy. We all know how hard that can be and the choices and decisions that had to be made in order for you to stay strong and on your path. You deserve to be celebrated and acknowledged. Your reward is how you feel today, and how happy you are with yourself and how you will spread that happiness to all those around you (although some that did not stay on program may not be in the mood for sharing it today).

 

My final advice for today is to think about where you are – and where you want to be. Get rid of the frustrations and don’t be upset. No negativity – keep positive. When you change your mindset into positive it can change your outcome. But you are the only person who can do it. If you give yourself excuses you will never reach your destination. Don’t focus on last week – it’s already gone. Look ahead and keep the focus on today and tomorrow. Because each positive On Program day will turn into a better one and the great days will turn into a great week – the great weeks will turn into great months and the great months will turn into an amazing year. Your life, your choices – Make sure you make the right ones.

 

LIFE IS A MATTER OF CHOICES
AND EVERY CHOICE YOU MAKE
MAKES YOU

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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FitnessHealthy TipsLifestyle
November 21, 2017By Josephine Fitzpatrick

The Weekend Is Almost Here – Are You Ready?

 

Are you ready for one of the biggest Holiday Weekends of the year?  Did you know that a majority of people who do not watch what they are eating – or those who do not plan for this weekend – will gain anywhere from 7-10lbs.  Sounds unbelievable but I have seen it first hand and it’s all too true. What is even worse is it’s on foods that they claim to not even like or need. Here are some tips so that doesn’t happen to you:

 

HERE ARE SOME OPTIONS FOR THANKSGIVING WEEKEND – DECIDE WHERE YOU ARE AND WHO YOU WANT TO BE:   Sometimes we can start with the best intentions but it only takes one to two things to trigger it into a snow ball effect – and before you know it you are out of control. It’s important to always HAVE A PLAN! I can’t say it enough, if you plan you will have so much more success than if you don’t.

 

If you want to be a SHARK: You will cheat one day this weekend and only one day and the other days you will have planned and you will follow them 110% and you will have the very best weight loss week. Remember, your plan must include all days not just the day you know you are cheating. Sharks know what they are doing at all times – everyday. They plan and they follow it. So if you want to be a shark and have the best weight loss this weekend, you need to know exactly what day your cheat day will be and know exactly what you are eating on your non Cheat Days. As you know, it’s important to plan your cheat day but when we are not on a regular schedule like this weekend – it’s just as important to plan your weight loss days which are your NON-CHEAT DAYS. Know what you are eating and what your choices will be, and you will come out of this like the SHARK that you are.

 

If you want to be a SNAIL: You will split the cheat days and be clean all day and cheat Thanksgiving dinner and one night over the weekend and you will lose like a Snail. Again, make sure you have the non-cheat days planned and even plan the cheat dinners knowing exactly what you want to cheat with.

 

If you want to be a SLUG:  You will taste and have little cheats through the whole weekend keeping the days clean and only tasting and having little cheats each night and you will most likely maintain. If you are happy with not gaining and not losing, and also not over doing anything and just kind of staying in one place, then a slug might be a good option for you. A good way to control being a slug is to try tasting each item that looks appealing to you and bypass anything that you wouldn’t normally eat. Tasting one large tablespoon of each thing you like is sometimes more than enough. When you are a slug you want to stay on your path and make sure no one steps on you  – so each night decide in advance what you are tasting and what you are bypassing. Sometimes when others see we are not 100% they think it’s okay to pull you into the dark side, offering more wine/food than you need or planned –  but if you know what you are tasting and treating yourself to and you stick to it you will come out of the holiday feeling okay and still in control.  Yes, Monday you will feel the weekend bloat and not feeling your best but you won’t feel the worst either. Slugs usually come out of the weekend needing one full week to get back to the pre- holiday number but still feeling okay with their decisions.

 

Being a slug is very common for many people over the holidays and vacations. And it works great if this is where you want to stay – as long as you know what you are tasting and treating yourself to each day you will do great. If one night it’s drinks and the next morning it’s bagels and maybe one night a meal – it’s all good.  But to be a slug still means that 80% of the day is clean with 20% cheating each day.  Find your balance and what works for you and what’s worth it –  And never ever eat just to eat or cheat just to cheat. Make sure everything that you do is worth the results. Being a slug is fine to do and you should have no guilt when it’s over a vacation or holiday weekend.  The only time being a SLUG is NOT OKAY is when you are living like this everyday and never really getting any where. Make a choice and stick to it. If you feel you deserve to be a slug this weekend then go for it and enjoy it.

 

If you want to simply MAINTAIN:  You can keep it very simple and have one cheat dinner and one full cheat day and that will keep you maintained for the week.  And you will come out of it feeling great and controlled and be able to stay on your weight loss path feeling great. Again very important for the cheat dinner your day needs to be super clean and your non cheat days need to be 110% planned weight loss days. This will keep you on track for a maintain week and in a very good place come Monday morning.

 

If you decide to be a GLUTTON and eat from the time you wake up until you go to bed over the course of the weekend then you will be one of the very unhappy people who wake up Monday morning trying to squeeze into your clothes that will make you feel more like the stuffed turkey and sausage that you consumed over the weekend. At that point I promise you will look back and not be happy with your choices and you won’t even remember what you ate and drank that got you to this point. THINK BEFORE YOU GRAB AND ALWAYS REMEMBER EVERY CHOICE HAS A GOOD AND/OR BAD CONSEQUENCE.

 

My final thoughts for you this Holiday Weekend – there is always a choice and if you make the one that works for you this weekend – then come Monday morning you will feel so much better than any EXTRA food or drink you would have tasted.   There is no better feeling than waking up Monday morning knowing that you followed what you planned. You enjoyed – you feel great and you fit into your clothes. Remember me saying this – wherever you are right now, today, this moment – you want to be in a better place come Monday morning. You can enjoy the weekend, the food, drink and the treats and still do the right thing. You want to enjoy those you love, and remember the holiday is about being grateful for what you have and who you have in your life. It’s not about over indulging and gluttony.  It’s about happiness, being grateful and feeling good both mentally and physically. You need to figure out and plan what that is for you this coming weekend and what plan will make you feel the very best starting Wednesday night and waking up Monday morning.

 

“Inner peace begins when you choose not to let what is going on around you affect the outcome you have already planned”   ~Me

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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FitnessHealthy TipsLifestyle
November 16, 2017By Josephine Fitzpatrick

Healthy Thanksgiving Side Dishes

 

It’s hard to believe that Thanksgiving is only one week away! Time really flies, so make sure you are making this next week count, such as eating really clean or getting in some extra exercise time, because before you know it you will be faced with one of the biggest meals of the year. Whether you are preparing to host, bringing a dish or attending dinner in someone else’s home, there are a couple dishes and sides that can be great options for a healthy and yummy holiday. Here are some tips and tricks for making healthy Thanksgiving dishes.

 

The first recipe is a great substitution. Cauliflower can be cooked and mashed just like mashed potatoes and taste just as delicious. It’s a healthy version of a Thanksgiving staple, and many people at the table might not even notice the difference. It’s a great dish because you won’t feel like you’re missing out on anything and you can feel good about what you’re eating. All it takes is 6-7 cups of cauliflower, a tablespoon of extra virgin olive oil and a sprinkle of salt and pepper.

 

 

 

Another simple dish features and great fall vegetable is Brussles sprouts. Brussels sprouts have so many health benefits – they offer extensive detox and digestive support, are packed with antioxidants, and can also help reduce inflammation and cardiovascular problems. If you simply coat them lightly in olive oil and balsamic vinegar, cook them in the oven then you have a tasty side that you can really feel good about.

 

 

This next recipe combines another fall vegetable with a popular grain: Butternut squash and quinoa. While this selection would normally be a main for you on any other day, on Thanksgiving you can take a scoop as a side. This is a delicious, hearty dish that is also packed with mushrooms, carrots and onion. Cook the squash in the oven, the quinoa according to normal instructions, and the rest of the ingredients cook on the stove. When they are combined, you have a sweet and healthy dish that will please anyone at the table.

 

 

 

This last recipe combines a lot of great fall foods in an interesting salad. It includes pumpkin, chickpeas, pumpkin seeds, green beans and beats in olive oil and vinegar. It has plenty of nutrients from the variety of ingredients, such as fiber, protein and antioxidants. Each bite is bursting with flavor and will fill you up with healthy foods.

 

 

 

Having some healthy sides up your sleeve can help make smart choices easy so you can relax and enjoy your family and friends. When you’re not worrying about what you’re eating, you can really embrace the holiday.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

211 E 43rd Street Manhattan, NY 11797

 

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November 14, 2017By Josephine Fitzpatrick

LIVE IT – BE IT – LOVE IT!

 

DO YOU HAVE A GOAL? Sometimes feeling good about the future is one of the keys to happiness. We all need goals to motivate us. It should be challenging enough to excite you, but also achievable. Choosing an ambitious but realistic goal will give your life direction and bring a sense of accomplishment and satisfaction when you achieve it. A great short term goal for November is Thanksgiving. Where do you want to be when Thanksgiving arrives?

 

THANKSGIVING IS LESS THAN 2 WEEKS AWAY: But regardless of where you are right now – ONE solid week is sometimes all it takes to get back on track to feeling great. When you have a week that is 110% clean and on program, at the end of the week you will see where your weight truly is. You will get rid of the water weight and maybe even a pound or two of real weight. It really doesn’t take much and for those who have been on the program you know that you don’t want to go into Thanksgiving feeling bloated and heavy.  Get back on program because even if it’s not where you want to be it’s going to be better than where you are today.

 

NEGATIVE THOUGHTS AND EXCUSES: YOU CAN DO THIS! If you want to reach any goal (short or long term) you must stay positive. Don’t give in to the negative thoughts and excuses “I will start after Thanksgiving” or “What’s the point of starting now how much could I lose” or “ I will wait until January”.  There are so many excuses – you can find one whenever you need to. But where are they getting you? – The more you put off what you need to do the longer it will take to get to where you want to be.

 

MAKE ROOM FOR ONLY THE POSITIVE: You need to get rid of the negative thoughts and think only positive. Give yourself reasons why YOU SHOULD do it now. Why you CAN do it. If you are 180 and and want to be 130 – then why shouldn’t you be 130? If you see people around you that have lost the weight and look great – why shouldn’t that be you? If you keep telling yourself that they are more disciplined than you – it’s just another excuse. What that really means is that they are just willing to work harder for what they want. You need to remind yourself that you are no different than they are and there is no reason why if you work hard you can’t be the number you want or look the way you want. The only special people in the world are the ones who make themselves that way. 

 

ARE YOU WILLING TO WORK FOR IT? What weight loss does require is work, commitment and patience. Understanding that there is no end but only a journey to live a clean and healthy life that will get you to your goal. It’ takes thinking, and making the right choices everyday. Now if you don’t want to work hard for what you want and put the time in that you need to – then that’s a different story and that’s on you – and it’s something you have to come to terms with. But if you are willing to work hard, put the time in, make the commitment to make the right choices – you will get your results. 99% of the time the only one that is getting in your way is YOU!

 

EVERY MORNING WAKE UP AND PUSH YOURSELF TO BE THE BEST:  How many times have you heard this? But I bet you didn’t know that people who wake up and remind themselves to be positive and challenge themselves to be the best they can be have the most success. Eventually it doesn’t take much effort because it’s simply the way you live. It’s what makes you feel great and you don’t want to feel any other way. Life is short – and if you don’t make the time and effort to do what makes you happy and you don’t put the work in to change into the person you want to be – life will pass you by and you will look back and wonder, Why didn’t I? 

 

It doesn’t matter if you have 10 or 100 pounds to lose. If you keep putting yourself in the direction of positive thinking and reminding yourself that you can do it, and keep giving yourself goals to get there – you will do it. While it may take some longer than others to reach their goal, we are all on the same journey of living the program – Eating clean and feeling good is a journey that we should all be on everyday. 

 

“Focus on the Journey Not the Destination”

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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FitnessHealthy TipsLifestyle
October 30, 2017By Josephine Fitzpatrick

Halloween – Weight Loss and Hard Work!

 

Weight Loss Challenge….. First of all, we want to congratulate everyone that showed up for the Wednesday night and Saturday morning Weight Loss Challenge Classes. Both were not easy to do classes and more importantly not easy to show up to – but those of you that did should be super proud. You all worked really hard and it showed. We already had amazing weight loss numbers this week and as we move into the second week of the challenge you must remember how important this is to you and how much you want it. When you showed up for class you proved that you want it more than just for the moment.  It’s easy to forget how much this means to us. It’s easy to forget how amazing we feel when we are doing all the right things – going into your second week you will remember how good it feels and how important it is to you to stay on your path and make the right choices today, tomorrow, and the next day. When you get weak, reach down deep and use your strength to remember how great you felt when you stepped on the scale and saw the new number you haven’t seen and the excitement and cheers and crying that went on because of the new low number you worked so hard to see. Remember when you finished class and felt that accomplishment knowing each time you are getting stronger and stronger — pushing yourself to the limit can be uncomfortable but it can also be an amazing feeling. Most of all, remember that this is what makes you happy. Eating clean, taking care of yourself, and being the best you can be. You can only do that and feel that when you start from the inside out. This past week you have started and now you are on your way to feeling lighter, healthier, and fitter than you have. Something that you have not seen or felt in a very long time. It’s amazing what one week can do – just think about how more amazing you will feel in 7 more weeks. We are super proud of you all for showing up and giving your all.

 

HALLOWEEN… Tomorrow is the biggest candy day of the year. Be very careful with how you handle this day. Just like many other holidays you can think you have it under control but the only way to really do that is to have a solid plan. Here are some suggestions to help you get through candy day:

 

  • Don’t buy the candy early! Why tempt yourself when you don’t have to. Buy it the morning of Halloween. There is always candy left in the stores they never run out.
  • Have it for your Cheat Day. If you love Halloween and you love the idea of trick or treating with your red cup in hand and tasting all the different treats then make sure you save Halloween for a Cheat Day.
  • Be a Trick or Treater – If you already had your Cheat Day then become a trick or treater. Tomorrow make up your own candy bag with all your favorites and save it for next weekend and enjoy it on your Cheat Day. Everything taste so much better when it’s on your Cheat Day.
  • Have your own snacks – If you are staying clean and on program then make sure you have your own yummy snacks and treats on hand that are on program. So when the urge hits, you can grab what you need to get you through it.
  • Be proud – there is a great feeling of accomplishment getting through a tough holiday and staying on program. You want to be able to wake up Wednesday morning and know that you were 110% because any piece of candy that crossed your path you waited until your Cheat Day to have.

 

The most important thing is to a plan and stick to it. Clients who plan each day have so much more success then those who don’t.  

 

WHERE ARE YOU?… If you are not in the challenge but you are on program and following your menu, take a look at your last week. Are you in a good place? Have you done all the right things? Do you feel the best you can feel today? Did you have only ONE Cheat Day this past weekend?? When Monday morning rolls around you have to make sure that you can start your week knowing that you did all the right things on the weekend. That you had ONE Cheat Day and only ONE. You have to be honest with yourself and understand that if and when you have a little over one Cheat Day it’s no longer a weight loss week it turns into a maintain week. If it’s more than a little and becomes an extra day or more – it’s a weight gain week. So when you step on the scale the following week what you did this past weekend will reflect in next week’s numbers. It’s easy to live for the moment but if you want to see a change and a difference in the scale, and in your body then you need to be on program 6 days a week with ONLY ONE CHEAT DAY. Is it hard? Of course it’s hard! But look around you at all the sharks and all the amazing results. It’s clearly worth it.

 

REMEMBER… It’s important to remember at the end of the day that you can’t blame anyone else for the choices that you made. Each choice you make determines the outcome of your weight loss or weight gain. You are in control or out of control – it’s always your choice. If you are unhappy with the way you look and feel – then change it. Instead of crying over it and making everyone around you miserable – change it! Fight hard and don’t look back. Start today and plan for tomorrow. Know what you want and don’t let anyone get in your way. Don’t let any excuses enter into your mind. ONLY YOU have control of what you want – how you want to look – and how you want to feel.

 

HARD WORK… I am a true believer in hard work. If you work hard and put everything you have into something you want – 99.9% of the time you will get the results that you want. This goes for anything in life not just weight loss. While it would be nice to sit and wait for things to come to us – it won’t ever happen. It’s fun to dream but reality is so much better. It’s both a hard but very simple process – If you believe in hard work and put the time in – you will get the results. Sometimes we don’t want to put the work in so we make things more difficult then they have to be. Keep this simple. Work hard and stay on your path and the results will come.  It may not be today or even tomorrow but the results will come.

 

IT’S UP TO YOU… Always remember it’s up to you – no one will hand you the future you want – or the results you want. Take one day at a time – and always believe in yourself. Your happiness is the result of no one else but you. If you are unhappy about the way you look and feel – then you must change it. The choices we have in life are endless and so is the potential for happiness.

 

“Take each day one at a time, and you’ll be amazed at how your difficulties manage to become less difficult”

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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FitnessHealthy TipsLifestyle
October 25, 2017By Josephine Fitzpatrick

FIRST CLASS TONIGHT!

 

THE IN STUDIO CHALLENGE BEGINS
 

 

 
Tonight at 7pm is the first Innovation Challenge class.

 

Email Jeff innovationjeff1@gmail.com if you are attending.

 

REMINDER:
One class a week is mandatory

Classes are Wednesdays at 7pm & Saturdays at 7am

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
Read More
FitnessHealthy TipsLifestyle
October 18, 2017By Josephine Fitzpatrick

When Is It Enough?

 

ARE YOU WAITING?… The biggest mistake so many people make is waiting. Is it the right time? Should I wait until next week? When summer is over?… After the holidays… Thanksgiving is coming I will start in December… What you must understand is when something is hard and uncomfortable you are never going to feel like doing it. No one really wants to ever step out of their comfort zone. But if you don’t step out of it and never push yourself to where you want to be, you will never reach your full potential. You will never reach your dreams of who you are and what you really want. You will end up being one of those people who just kept waiting… floating.… making excuses…. never really finding the right time and never quite feeling the true happiness of where you are and who you are.

 

CHOOSE THE GOOD… There is good and bad – there is non committed and committed, and there is positive and negative. If you let it – The bad, Non committed and Negative will always win over the Good, Committed and Positive. Why? Because it’s easier. It’s easier to make the excuse and it’s easier to be overweight, and it’s easier to float through life not really committing or working hard for what you want. It’s always going to be harder to commit to doing the right things, to work hard and stay positive. It all comes down to what you want out of life and how hard you are willing to work for it. How long you are willing to put aside your dreams and how long you are willing to feel the unhappiness of not being comfortable with who you are or are becoming. But just remember when you take the easy path you have to live with the consequences of it everyday. There will be a time that you look back and say, Why? Why did I give in to overeating when I know it made me so miserable? Why did I spend so much time unhappy and spreading that unhappiness to those I love for something I could have worked hard to change? Why did I use every excuse and bring so much negativity in my life for something that I can’t even remember if I enjoyed or not? Why didn’t I just work hard and do the right thing if I new that was what was going to make me happy.

 

THE HARD YOU DON’T SEE… The past couple of weeks even through the holidays and after – we had so many clients who did amazing. They got on the scale and saw the number go in the right direction and it just motivates them to keep going. In order to gain that motivation you need to commit to yourself and work hard. Very hard. The clients who reach their goal and look amazing – they work so hard. It’s the kind of hard you don’t see. The routine of staying on when everyone else is off. They stay on their path because they know it makes them happy. They know it makes them feel good and, most important, they have come to realize that their actions have consequences. They are consequences that are not worth the results. For them, it’s about feeling good all the time. Doing the right things and putting the work in even when it’s hard. You see, when you stay committed when it’s hard that’s what makes all the difference in the results. It’s easy to stay on path when you are in a good place. It’s easy to stay on when everything is perfect in your world. But we all know those days are few and far between. What really shows who you are and what you want is when you stay on program when it’s hard. When the temptation is in front of you and you walk away. When you know and commit to doing the right thing because you know that is what makes you feel your best. Think about what really makes you happy and work toward it. I am a firm believer that if you work hard and stay on your path it will lead you to the best possible results. But again, you can’t just do it when it’s easy – you have to stay on that path when it’s hard. When it’s challenging when everyone around you is going off of the path, you have to stay on it. When your life has challenges and things just aren’t going your way – you have to stay on it. That’s when you will see the best results, and the hard work and commitment that you have made to yourself will pay off and change you in the most positive way as a person. It changes you into the person you want to be – and the strong person that you knew existed. The one that was waiting to come out and work hard and take advantage of the wonderful life you have and feel good everyday living it.

 

ONE LIFE TO DO THE RIGHT THING… You need to remember that you get one life and that doesn’t mean that you should spend it indulging and abusing your days. It means that you should appreciate each day and spend them doing what makes you happy and feel good today and tomorrow and the next day. That’s the key. It’s not only about today – there are lots of negative things that we can do today that will make us feel great for the moment, but will you have that same feeling about it tomorrow? You need to focus and spend your time making sure that how you treat your body and mind today will give you the same or better result and feelings tomorrow and the next day. When you do that, you are creating positive links that will change the outcome of your future. Some lives are more challenging than others but you need to stay focused and stay positive and committed to what you want because that is the only way you will get it.

 

MAKE THE COMMITMENT… If you want to change and be the amazing person that you know is inside of you… then you need to commit to yourself and what you want. Commit to your dream and understand that it won’t be easy but the stronger you are the further you will get. Committed people go the extra mile to reach their goals. Isn’t that who you want to be? Don’t you want to put the work in to become the most amazing person you can be? Only you can do it. Listen, life is hard and weight loss is hard but at the end of the day it’s something you can control. You have to want it more than what’s on the table, in the cabinets or in the glass. It has to be about you, your dreams and your commitment to yourself and those you love. You know what will make you happy and you know what makes you sad – you need to work hard for the happy because we all know the sad will win if you let it. But when you put the work into what makes you happy it’s truly life changing. Before you know it, it will become second nature and you will feel that positive feeling of being committed to yourself and what you want. It’s always a great feeling to do the right thing, and doing the right thing always creates amazing results.

 

KEEP WORKING HARD… The more work you put in to this and in to yourself is what makes the difference between where you are and where you are going. And at the end of the day we all know what we really want – it’s just a question if you are going to keep making excuses for yourself or are you going to commit to being the positive, hard working person who does the right thing, stays on the healthy path and creates the happiness you want and deserve. You have the control and the want to do it – now you just have to put it into action – and when you do it you will see everything has been right in front of you waiting for you to make the changes to become the lighter, fitter, healthier person that you always wanted to be.

 

STAY COMMITTED BECAUE RIGHT IN FRONT OF YOU IS YOUR DREAM

 

 ~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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