August is here and it’s a huge change-making month! August is the 8th month of the year, the number 8 is all about rebirth and transformation. The number 8 is associated with success, and when you are able to harness the power of 8, you are able to develop goals and the action plans associated with them in order to succeed. This success is to do with all parts of your life – business – financial – career – family – love – health. It’s up to you where you want to harness this power. 

When it comes to weight loss and health – I know many of you have plans for September and October where you want to look and feel your best. So whether it’s 1lb a week for a total of 5 lbs or it’s 2lbs a week for 10 lbs by September 1. Whatever you want- use August to Plan Prepare and Follow Through with it. 

If you put the work in and believe in yourself you will have the universe behind you – and YOU WILL reach whatever goal you want to achieve. 

YOU’RE ALWAYS

ONE DECISION AWAY

FROM A TOTALLY

DIFFERENT LIFE 

~Love to Live Healthy with Josephine Fitzpatrick

HOW IMPORTANT IS WATER FOR WEIGHT LOSS? Staying hydrated encourages proper metabolic function. Your body is up to 60 percent water and needs water to function properly. Being dehydrated prevents your metabolism from running at peak capacity. That’s definitely not good when you’re trying to lose weight.

DID YOU KNOW:  You should aim to drink at least half your bodyweight in ounces. For example if you weigh 160 pounds you should aim to drink about 80 ounces (10 cups) of water each day. Keep in mind that’s a minimum. If the weather is hot and humid, you will sweat more. This means that you need to consume higher levels of water. And, if you are doing any type of activity that makes you sweat, you need to consume additional water to replace the fluids that you lose. Yes, you’ll probably pee a lot more than you’re used to when you first starting upping your water intake. But trust me, there are so many health and weight loss benefits that come with water intake.

BENEFITS OF WATER:

• Water acts as a natural hunger-blocker. If you think you’re hungry you might just be thirsty.
• Drinking more water will help cut down on false hunger pangs.
• Drinking water helps reduce drinking other high-calorie drinks.
• Water is the best zero calorie drink around. Trust me when you drink a gallon of water a day there’s no room for other liquids.
• By drinking ample amounts of water day-in and day-out, you can slowly tighten your skin and maintain a healthy glow.
• Drinking water will flush out the toxins in your body, especially the harmful toxins that can take a toll on your overall health.
• Water keeps your body hydrated and refreshed and helps maintain your skin’s elasticity. People who drink large amounts of water are less likely to suffer from scars, wrinkles, and soft lines and they won’t show as many signs of aging as those who drink little amounts of water. As you grow older, it is tougher for your body to retain water, so by inputting more water into your system, you are helping your body and your skin stay hydrated.
• It improves blood oxygen circulation. Water carries helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and have a positive impact on your overall health.
• It helps fight off illness. Drinking enough water can help prevent certain medical conditions – including constipation, urinary tract infections, hypertension and kidney stones

How can you tell if you are hydrated? Areas such as the skin under your eyes can become dark if you are not hydrated. If you have a lack of elasticity in your skin, it may be that you are dehydrated. To check your skin’s elasticity, gently pinch your skin and see if it bounces back. If it doesn’t bounce back, you are dehydrated.

I LOVE WATER! I credit everything to my water intake. I wake up at 5:30am every morning – and by 7am I have already consumed 4 – 16oz bottles of water. I drink it throughout the day and I always drink another 4 – 16 oz bottles right before bed which is usually around 1:30-2am. Maybe it’s because I am a pisces and spiritually a fish I love everything about water. I love to drink it, and swim in it. It’s so fresh and clean for my body inside and out. I love how it makes me feel and look.

FINAL TIP:  Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load, and improve the function of all your tissues. If you want to live your healthiest self – drink your water and make it a priority in your life for you health, weight loss, your body and mind. Everything runs and looks better when you are continuously hydrated.

~Love to Live Healthy with Josephine Fitzpatrick

• [dt_sc_hr_invisible_small]One meal and dessert off OR alcohol but not both. So if you are a foodie then you will eat clean all day and choose one meal a day and one snack/dessert and have that as an off program choice. OR if you are over the age of 21 and like your alcoholic beverages on vacation then you can do clean meals and snacks and have your drinks when you want them.[dt_sc_hr_invisible]
• Stay away from the nachos! When you are at the pool or the beach or after the slopes – you will order fresh raw veggies with hummus or light ranch. These veggies will help keep you munching and maintaining while you are laying around enjoying the sunshine or relaxing at the lodge after you ski.
• If you choose to have one meal a day off program then you do not get a Cheat Day at the end of the week. Remember, the Cheat Day only works when the other 6 days are 110% on program. So if you know you are “off” each day then you are using that and not your Cheat Day. You can’t do both because if you do you won’t maintain you will gain.
• You can’t run, exercise or ski off a bad food day so any exercise you do, make it in addition to your controlled food day. [dt_sc_hr_invisible_small]

1. Make your dreams deeply enrooted and emotional. Making a committed decision about who you want to become and then working every day to become that person. It has to be emotional to you. Once you start living in harmony with your emotions it will create the actions needed, you’ll no longer have to rely on willpower. Because it’s so emotionally important to you – you’ll know what you need to do and just do it. The time you used to spend thinking if you should or shouldn’t will not exist. When you are obsessed about it – you just do it.
2. Don’t let yourself get distracted. Obsession with improvement means that every day, without fail, you will relentlessly focus on completing your day and reaching your goal. You will do whatever it takes.
3. Your obsessions should be what you are craving for. You know when you have a craving – your focus becomes on satisfying the craving. Let’s say you wake up in the morning with a craving for a latte. It’s the only thing you’re currently concerned about. As a result, you grab your keys and head to your local coffee shop to satisfy your craving.  Successful people have this feeling on a daily basis. But the cravings are on their dream and goals. When they want something, they devote their entire focus and energy to making it a reality. Until they achieve their goal, they’re not focused on anything else. Make your obsession your craving. If you want to lose weight don’t only want it crave for it. Crave for it like you would anything else in your life big or small. Make it your obsession to reach it.
4. Make yourself a priority and stop blaming time: One of the  most common excuse people will often make is, “I don’t have enough time” but the last time I checked everyone lives by the same 24 hours. So why is it then that some people are able to accomplish so much more than others? The answer is because they live by their priorities and do only that which is most important. So make yourself a top priority. It’s not selfish it’s necessary.
5. Stop the Excuses. I can never say this one enough…. like all other thoughts, excuses are only our perception of reality. They are not the truth, but rather just the reasons we tell ourselves for why we did or didn’t do something. Excuses are the little stories we try to make ourself believe why we decided not to do something and why we didn’t follow through with what we planned. Stop making them.

I think by this point we are all going a little Coronavirus Crazy!  I was waiting for things to settle down before sending a blog but I realized that might be a while so I decided to move forward and share my thoughts….

First of all I just want to say we have to remember to take everything in perspective.  For most of us if we get the virus we are going to be okay.  Remind yourself who you are protecting right now is the very young, the elderly and those with compromised immune systems.  For everyone else it’s going to be like having a bad cold.  So if you are sick stay in and protect our parents, grandparents, children, and those who are already compromised with their health.

COMPARE IT

THE FLU:  In the U.S. at least 18,000 people have died and 250,000 have already been hospitalized during the 2019-2020 flu season, according to estimates from the U.S. Centers for Disease Control and Prevention – more than 26 million Americans have fallen ill with flu-like symptoms.  And this flu season has been especially hard on kids.

CORONA VIRUS:  World wide there are 145,000 cases, 5,411 people have died from it and 70,200 recovered.

There is a big difference when you compare the U.S. and World wide.  When you compare the flu and the Coronavirus you wonder why are they closing schools, and big events for the Corona and they never do for the flu, when the flu affects so many more people?  — Not understanding can create the panic.  — To shed some light on this….. one reason for the closings and quarantine is the Coronavirus is very contagious and while for most of you it will never be more than a cold — it spreads so quickly it can easily become devastation to a community with elderly, very young and comprised immune systems.  So while you may not be affected as bad you have to realize and understand the importance of the damages it can do to others.  That’s the whole reason for the quarantine that if we isolate the virus the hope is the virus will eventually die.   That’s why it’s really important if you are sick or have been exposed to someone sick —  stay home.

But with all the panic that is taking place people are going to end up killing each other before they ever even catch the virus.  So slow down and just take a moment to realize sometimes all we need is a little time to get to a better place.

Right now one of the most important things for you to do is stay healthy because if you do get it the healthier you are the more you will be able to fight it.  I am always preaching to you to make sure you are eating clean and exercising and doing all the right things for your mind and body because the healthier you are the better you can handle anything that comes your way.

Here are some things to think about and do:

1. Own your space — if you are at an event or any kind of gathering for personal or business give yourself some space when talking to others.  Remember it’s not only about the person you are talking too — it’s who that person was in contact with and the person before that person.  Protect yourself and give at least 6 feet between you and always give air hugs and blow kisses.
2. Wash all fruit and vegetables with vinegar — Washing with vinegar is the best way to remove bacteria.
3. Keep it positive! We are all in our own sense of quarantine so have some fun with it and spend some time with those you love and make some memories.  These will be the stories your children tell their children about how much fun they had when their family was quarantined 20 years ago.

• Young or old – play games, cards, monopoly, charades
• Get a jump on yard work.  Start pulling those weeds and raking the lawn
• Clean out the garage – the storage room or the closets for spring
• Take time away from the News and Social media and get outside in the fresh air and exercise.  Go to the park, or trails, walk, jog, hike, ride your bike, play tag, go to the beach and collect shells from the sand.  The recent weather has given us no excuse not to be outside getting some much needed vitamin D.
• While you are out at the park — one thing I love to do in my home on a nice cool day is shut the heat and spray the whole house with disinfectant and then open all the windows — and then leave for the day.  Let the house air out and sterilize.

Final Thoughts:  Live your life.  Don’t live in fear because that is absolutely not healthy.  DO NOT use this time as an excuse to go off program.  Because before you know it this will all be a memory and we will wake up and it will be an 80 degree day and there will be those of you that are taking off the coats feeling really good and excited to put on the jean shorts and t-shirts — while others who did not do the right thing will be dreading the 80 degree day more than they did the flu/virus.  I am already seeing it.  Weights are sent to me all day Friday, Saturdays and Sundays and I can already see who is staying strong through the craziness and who is not. Make the right choice.

Right now the one thing you can control is your food.  So you have to decide when the time comes where do you want to be and how do you want to feel.  Make the choice and choose your hard.  Is it harder to do the right thing now or will it be harder to squeeze into your summer clothes later.

AT THE END OF THE DAY YOU CAN ONLY CONTROL WHAT IS IN FRONT ON YOU

TAKE ONE DAY AT A TIME

DON’T FOUS ON THE “WHAT IF”

FOCUS ON THE HERE AND NOW

— MUCH LOVE TO YOU ALL–

BE HAPPY – STAY HEALTHY

~Love to Live Healthy with Josephine Fitzpatrick

I was originally going to put this blog out on Tuesday but I really thought that you would and could relate to it more today since we are starting super bowl weekend.  Think before you grab before you eat :).  Everything has a result.

THE STRUGGLE IS REAL!  First I have to start off by giving compliments and credit to so many who had such amazing weight loss numbers this past week.  I was so so happy to hear that last weeks blog “Being Comfortable with being Uncomfortable” helped make a difference.  Actions create results and in this case you read the blog and followed it and it worked!  I was so beyond thrilled to see the results of it.  Thank you!  I know how difficult it is to walk away from temptation.   But you got to feel and see the amazing results this past weekend by walking away, and embracing the uncomfortable.  YAY!!!

EVERYONE HAS WEAK MOMENTS:  We all have weak moments.  Sometimes they are random, and other times they are specific.  You step on the scale mid week and it throws you into sabotage, or you have one glass of wine and it triggers you to have the bottle.   It could be at the end of the day at dinner or before bed when you are just so tired from the day and don’t have the same mental strength you had when you woke up.   Most of the time weak moments occur right before cheat day.  It’s the time of the week where you would think you would be the best but the truth is you are the most mentally and physically exhausted.

FUNNY STORY:   A good example is my husband John.  Last Saturday night out of the blue he says to me at 8pm – can I start my Cheat Day now?  When I gave him a blank look like –is he really asking me this right now?–   he went on to explain (as if I never heard this before) — I can start now and go 24hours and end my cheat day Sunday night at 8pm.  He was so proud of this new idea!  As he was saying it I was visualizing my clients text messages literally being printed in the air as he spoke the words – CAN I SPLIT MY CHEAT DAY AND START RIGHT NOW.—   It’s a text that we get minimum 20 times on a the weekend.  First I had to break it to him that he wasn’t the first person to think of this amazing idea.  Then I explained that this was a moment of weakness that so many clients have at random times and they usually are the day before the cheat day.    You made it all week long and now it’s the end of the week and you are tired and hungry and you are just done.  You are mentally and physically weak and it’s easy to give in.  But I explained it’s the night before cheat day and this is when you have to be your strongest because it’s when all the magic happens from all your hard work all week.  You don’t want to throw it all away for a slice of pizza.  But he clearly wasn’t feeling the same passion that I was expressing.

I said — I’m sorry but no you can’t do that.  You didn’t even weigh in and you won’t have the same results tomorrow if you cheat now.  You can wait until tomorrow.  I promise you will be happy if you wait–.

Needless to say he wasn’t happy waiting and he wasn’t happy with me or my response at that moment.  But I new he was just mentally weak and it was easy to just throw all his hard work away.  Instead I walked to the refrigerator and heated him up Innovation meatballs and a spring roll and some string beans.  He made it through the night and lucky he did because he ended up having a great weight loss week losing over 2lbs.  — he was so beyond happy with his weight loss Sunday morning.

What I did notice that helped a lot was once the meal was heated up and put in front of him he was fine.   Because of my crazy schedule John always heats up his own meals.  It’s always an Innovation meal and a side.  It’s simple, healthy and he loves it.  But because he was mentally weak Saturday night and his mind started taking over his thinking he became obsessed with the idea of Pizza.  So instead of heating up his dinner he was too busy thinking of a way he could start his cheat day early.  But once I saw his mental state and I heated it up and put it in front of him he was totally fine.  He was hungry and when he ate he was okay and was able to think more reasonably.  If I wasn’t there – who knows what would have happened- probably pizza!.  I was super proud of him for staying strong through it and a the same time I realized what so many of you go through.  Even the most perfect week it’s so easy to fold in a moment of weakness.

The point of this story is whether it’s food or alcohol –  it’s important to not let yourself get to the place where you have no control.  The place where you are past the point of thinking clearly.   Especially at the end of a day or the end of a week when we are most exhausted, tired and hungry it’s so easy to let our guard down.   In the begining of the week you have more mental and physical energy  and are more likely to get through the challenges.  But at the end of the week when you know you are both mentally and physically  exguasted is when you have to be stronger and more on your guard from sabotaging yourself.

THE CONVERSATION OF THE WEEK:  The funny thing through all of this which I know so many of your will relate is Sunday John didn’t even want the pizza.  In fact, he said he didn’t even want to cheat.  He was so excited with his weight loss and he felt so good that he couldn’t even think of what he wanted to cheat with.    — The conversation from clients in my office and on text is always

 “Why does everything look so good all week long except on Cheat Day?!”   During the week you want everything in sight.  But when it’s cheat day and you can have it – you don’t want any of it.  Why???  The answer is simple – it’s because it’s the mental part of the program that teaches – we always want what we can’t have.  But when we can have it we don’t always want it.  

I think that goes for a lot of things in life.  But when it comes to Cheat Day sometimes just knowing that you CAN have it is enough.  So next time you have the mental challenge and you feel a little weak minded – before you cheat ask yourself if it was cheat day would I eat this or do I just want it because I can’t have it.?  The answer might help you get through your next moment of weakness.

The struggle you feel today develops the strength you need for tomorrow 

~Love to Live Healthy with Josephine Fitzpatrick

YIKES! is probably the best word to describe how you might be feeling right now.  With the long weekend behind you and any damages that might have been done are now in the past the only thing to do is to move forward.    Don’t waste anytime beating yourself up – it’s wasted energy.   Right now you start your hardcore 100% Shark week immediately.  We have a countdown of exactly 4 weeks until Holiday Break.  It’s super important that you enjoy when it’s time to enjoy and it’s even more important that you are amazing when it’s time to be amazing.  So regardless of the parties you might have coming up or any events that are taking place over the next couple of weeks it’s important you are a shark and stick to the 6 clean days and 1 cheat day.  The next 4 weeks is all about being amazing.

THE NEXT 4 WEEKS IS ALL ABOUT BEING A SHARK

I can’t even begin to tell you in the last two days how many text and email messages I received  -everyone was more than ready to start eating clean again.  Many of you even started yesterday.  YES it’s so enjoyable to cheat but it’s beyond amazing to start eating clean again after you cheat.  Think about it – we cheat to mentally comfort us.  Most of us will agree that as soon as we feed that mental comfort our physical comfort is compromised.  The more we cheat the worse we feel.  Not on purpose of course.  Mentally we want to be able to cheat the whole day but the longer  you are on program the less you are able to cheat the entire day.  Even when you can cheat the whole day you will notice how week after week you really are taking in less without even trying.  — All good things and all very relevant to where you are today.

The reason I bring this up is so you understand that even though you probably feel like you did a lot of damage the reality is you probably didn’t do as bad as you thought.  Yes you could have been better and I’m sure you could have been worse.  What is important if you get right back on program and give yourself a solid 6 clean days.  I promise regardless of how bad you feel right now, by mid week you will feel so much better and by next weigh in you will be so happy you have a Hardcore Shark Solid Clean week in.  And in 4 weeks you will be more than ready for your holiday and/or vacation.

The program is all about loving to live healthy and enjoying life.  We eat clean so we can cheat and when we cheat we can’t wait to eat clean again.  Living the program gives you the opportunity to enjoy it all.  Especially over a holiday week when we need a little more flexibility than just one cheat day.  Now that Thanksgiving Holiday is over and everyone enjoyed – now it’s time to get serious and put the work in so in 4 weeks you can BE, FEEL AND LOOK like the most amazing you and also have that flexibility again and enjoy the next holiday break.

LIFE

WORK HARD FOR IT 

LIVE IT- LOVE IT – ENJOY IT

Love to Live Healthy with Josephine Fitzpatrick