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Choicesclean eatingdieteatcleanExercisefamilyfeel goodFitnessgoalshappyhealthyHealthy TipsLifestyleMotivationSUMMERUncategorizedweight loss

TUESDAY’S WEIGHT LOSS TIP

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

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AUGUST GOALS

BIG NEWS AND CHANGES COMING TO INNOVATION!  Can you believe we are already in August! It’s been such a busy summer. I have been working on some really exciting things for September that I can’t wait to share. In the next couple of weeks I will start to share all of these new wonderful programs and products that we will be incorporating into the store. It’s Super Exciting! You are going to love them all.

 

LET’S TALK AUGUST: While I am working on all of these new things, I want you all to answer these questions:

 

WHAT ARE YOUR GOALS FOR AUGUST…. It’s so important to go into the month knowing what you want out of it.  August is a time when we may not want to think and be on schedule or always do the right thing – because we know in a very short time it’s the ending of the summer months that we waited so long to arrive. But it’s a time where we have to think about it or we can do some major damage. So whether it’s to lose one pound a week or to maintain where you. Plan, Prepare and Follow Through with it. Start by asking yourself where do you want to be by August 31? Then follow it up by what are you willing and capable of doing to get there. If it’s weight loss then you need to be willing to walk away from the temptations. If it’s maintaining then you need to choose your battles on what is worth indulging. We always have choices – just always remember it’s your actions that determine the results.

 

ARE YOU MAKING THE GOOD DAYS COUNT… If you know you are having long weekends at the beach then you need to be 100% Monday through Thursday. If you want to lose weight or maintain this summer but don’t want to be super strict — then be amazing on the days you can be. And on the days that are more challenging- try to be mindful even if you are cheating. You don’t want big Cheat Days to be consecutive and you don’t want to be Cheating a little everyday. The days that you can be amazing – then be amazing and eat the minimal that is on your plan. On the days you need extra snacks then have them but make sure they are on program snacks. If you want to enjoy a treat here and there then do it but try to be amazing and 100% on program the following day. My point is, the great days will help in your overall month.

 

ARE YOU BEING HONEST WITH YOURSELF… Don’t go into the month saying you want to lose but your actions are the complete opposite of someone who is trying to lose. If you know your schedule is a little crazy right now or you are just mentally weak then be okay with maintaining. It’s important to be honest with yourself not just about what you want but what but also what you know you are going to really follow through with. Being honest with yourself requires self-awareness and even courage. It can sometimes be challenging to make contact with your truth, and even harder to take action based on that truth. But when you are honest with yourself about what you are capable of at this time – you have an 85% chance of achieving it. So let the truth set you free and be honest with yourself about where you think you can be August 31.

 

DO YOU HAVE A POSITIVE MINDSET GOING INTO AUGUST….. While you are deciding what you are capable of it’s so important to be positive about it. Always remember to use the words I can, I will, Im excited! Being positive about what you want is so important but talking positive to yourself about what you want is even more important. You will believe what you tell yourself so if you use negative words like “I can’t” then you won’t. But if you stick with the positive “I can” then you will!. If you think about it it’s no different than what many of us teach our own children. Be positive about what you want and believe in yourself that you can do it. Because at the end of the day you are the one person who has total control over what you are doing, thinking and feeling.

 

ARE YOU CHOOSING YOUR HARD…. Most people gain between 8-10 pounds by September. That’s a lot of weight to gain on top of weight that you already needed to lose. Think smart and act smarter! If you want to look good, you want to feel good then you have to do good things and make the right choices for your mind and body. Yes, exercising is very important and the more you can incorporate it the better you will feel. But eating clean and staying on program is what is going to make you feel amazing and make the changes you really want to see. It’s what will make you feel that lighter, happier feeling that you love and change the number on the scale to where you want it to be. It’s what gives you the feeling that you are in control and doing the right things for your body and mind. While it’s much harder to follow in August…. It’s also hard to go into September at a higher number.

 

Final Thoughts…..Summer days in August is a time when it’s harder to stay on track and have 100% days. But just because it’s harder doesn’t mean it’s not doable and doesn’t mean it’s not necessary. I don’t have to tell you how quickly you will gain the weight back. This program works if you follow it but like anything else if you eat what you want when you want you will gain the weight back. You see the clients around you. Many who have lost the weight and kept the weight off and are maintaining. They do it because they are on program and live the program. They are always prepared and have their food and snacks. We have hundreds of clients maintaining this summer and we have hundreds of clients losing this summer. You have to decide what you want and follow through with it. There is always a choice and you need to make it everyday. If you want to lose weight this summer you need to follow your program and stay on program 6 straight days in order to enjoy the Cheat Day. Make sure you have all your meals and snacks prepared and ready for you. It’s important to plan your days and be ready for whatever is coming your way. If you have your meals and snacks then you have no excuse to go off program. Just because it’s summer doesn’t mean you have to give up losing weight. You can enjoy and lose weight if you are willing to put the work in. Remember, the harder you work the better the results. It’s never easy – especially in August, but it’s very doable and necessary – especially in August.

 

At the end of August and the end of the Summer months we have to accept what we have done. While it’s great to party, drink and indulge – if you continuously over do it — you will be left with the results that I can assure you will not be worth how you feel. So stay mindful and think before you act. Because just like every bad choice will make a negative difference — every good choice will make a positive one.

 

WHAT HAPPENS IN AUGUST DETERMINES YOUR SEPTEMBER 

~Love to Live Healthy with Josephine Fitzpatrick

clean eatingdieteatcleanExercisefamilyfeel goodFitnessgoalshappyhealthyHealthy TipsLifestyleMotivationSUMMERweight loss

JULY REVIEW

Now that the end of July has approached us I want you to look back and think about where you are today and where you thought you would be. Four Weeks ago on July 1st I asked you where did you want to be at the end of July…. Did you reach that goal? Did you put the work in like you promised yourself? Sometimes these can be very tough questions to answer especially if we know we didn’t do what we wanted – but they are even harder when we know we didn’t even try.

 

Yes we can all agree Summer is hard. But if we really think about it – weight loss is always hard. It’s a time that we are taking in less than our bodies need so we are hungry. It’s a time that we have to walk away from temptations that always seem to be there. My point is if you keep waiting for it to be easy – it will never happen.

 

I want you to remember while you are contemplating and waiting for an easier time – I have thousands of clients who are doing the right things and losing the weight and feeling great. I tell you this because I want you to always remember you are no different then they are – the only thing different is you keep stopping yourself from what you really want. When you decide to start working a little harder, being okay with being uncomfortable, and committing to walking away from temptation – I promise you will see the results. You have to stop getting in your own way.  Stop waiting and start doing .

 

SECOND LOOK: Think back on July. How did you feel? Was it making you happy? Did you feel healthy and in control. If the answer is yes you feel great and you are doing great – then I’m super happy for you because there is no better feeling. If the answer is you are not feeling good in your body and mind and you have lost control – then you need to change it.

 

HOW TO MOVE FORWARD: Lose the weight now. Start today. Stop thinking that it’s summer and using it as an excuse that requires you to over indulge in food and alcohol – because it doesn’t. What you need to do is commit to making yourself feel good. Put the time and real effort into it. Work hard for what you want and walk away from what you know doesn’t make you feel good. It doesn’t mean you can’t go and enjoy with others – it just means you have a plan walking into where you are going and what you are doing when you get there. If it’s not your cheat day then you stay on program and plan what you are eating, and if you are drinking you are giving up your snacks it’s that simple. Have a plan and follow through with it – and know in your heart that when you stick with it that is what is going to really make you feel your best. Don’t make it harder than it has to be. I promise you everything you walk away from and deny yourself from having – will still all be there when you have your cheat day.

 

YES IT’S HARD TO STAY ON PROGRAM IN THE SUMMER

BUT IT’S SO MUCH HARDER TO NOT FIT IN YOUR CLOTHES. 

If you are really honest with yourself you know that when you stay on program that feels so much better than cheating. When you are cheating it’s for the moment when you stay strong and on program it’s for the results. I can’t say it enough – do the right thing and you will feel so much better – whether it’s weight loss, work, family, relationships, or vacations – life is about planning and following through and doing the right things. The reason we do this is because it’s what makes us happy. We feel accomplished, and we want to be our best, we want to feel healthy and yes we want to look good. We have one life and we want to have that balance of enjoing it but also working hard and being your best while you do it. When you have a plan you can accomplish all those things. Yes some days are going to be super easy and other days will feel like the most difficult days, but if you stick to your plan you will always get better results both mentally and physically.

 

DO WHAT IS RIGHT NOT WHAT IS EASY

~Love to Live Healthy with Josephine Fitzpatrick

Choicesclean eatingdieteatcleanExercisefeel goodgoalshappyHealthy TipsLifestyleMotivationSUMMERweight loss

BELIEVE YOU CAN AND YOU WILL

When it comes to weight loss – Summer is going to be as difficult as you make it. And honestly what you get out of the next 2 months will be entirely what you put into it. I can’t say it enough if you want to lose weight you need to not just say it you have to do it – and that is where the hard part comes in. We all want it- we say it all the time — I need to lose weight I want to lose weight — but when we sit at a table we order the wrong thing or we find our way into the cabinet that we know we shouldn’t be in. If you want the results you need to be in the right mindset to get them.[dt_sc_hr_invisible_small]

WHAT TO DO: Believe in yourself. It’s not only about what you are doing physically it’s what you are believing mentally that is just as important. While most of the clients are doing really well right now, some are still really struggling. They start the week with wanting to have an amazing week and by Wednesday they are texting me that they slipped up with extra cheats, drinks etc. If this is you— I want you to remember while you are struggling to get through a clean week I have hundreds of clients who are staying on program and reaping the rewards of losing weight, feeling good and looking great. So it’s always a question of what you want and what is important to you. But at the end of the day nothing is impossible when you want it bad enough.[dt_sc_hr_invisible_small]

WHAT DO YOU BELIVE: Now of course there are so many clients who are totally fine with maintaining through the summer and that’s great too. It all comes down to you will do what you tell yourself you want. If you go into the summer saying im okay with maintaining then that is what you will do…. If you go into the summer telling yourself you are going to lose weight then that is what will happen. Our mental strength is just as important as our physical. If you don’t believe in yourself to do what you want how will you ever follow through with it.[dt_sc_hr_invisible_small]

WHERE TO PUT YOUR STRENGTH THIS MONTH: Put all your strength in believing you can achieve what you want. Whether it’s maintaining or losing believe in it and you will get the results of it. We sometimes spend so much time complaining why we don’t have it or complaining that we want it – that we forget we are in control of it. Always remember while you are complaining- I have hundreds of clients that are believing in themselves and achieving the results. So choose what you want and who you want to be and that is who you will become.[dt_sc_hr_invisible_small]

RECAP: Summer is hard so if you want results you have to do the right things. Follow your menu and stop making excuses why it’s hard… it’s hard for everyone. It always comes down to how much you want it. Your results will always be up to you! If you want to lose weight put the work in, be consistent and remember your every day actions = your results. You can do this – you can do anything you put your mind to. Stay true to who you are and what you want. Believe in yourself and constantly remind yourself how important this is to you. Stay positive and remove all negativity from your mindset and your life. Everything you want is right in front of you but you are the only person who can give that extra effort to get it. We can all make excuses but the excuses get you to exactly where you are today. If you want to be successful and see the results you have to remember it takes work and a positive mindset – both of what you have total control of. But it will only happen when you decide that you are important enough to make it happen.[dt_sc_hr_invisible_small]

IT WILL ONLY HAPPEN WHEN YOU DECIDE TO MAKE IT HAPPEN 

Love to Live Healthy with Josephine Fitzpatrick

Choicesclean eatingdieteatcleanExercisefamilygoalshappyhealthyholidaysLifestyleMotivationSUMMERweight loss

Back On Your Path

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

 

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

 

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

 

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

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

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

 

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

 

~Love to Live Healthy with Josephine Fitzpatrick

ChoiceseatcleanExercisefamilyfeel goodgoalshappyhealthyHealthy TipsholidaysLifestyleSUMMERweight loss

HOLIDAY WEEK CHECK-IN

[dt_sc_hr_invisible]Do you remember when you were young and your parents went away and you were so excited — YAY! PARTYYYYY! The funny thing is, now you reflect back and realize your parents were thinking the same thing. They were thinking, the kids are gone let’s PARTY!!!! Yes – everything tends to come full circle and what we didn’t understand or even think of back then we understand now. If your kids are away you are certainly playing – how much you play and how much damage you do will result in how the rest of your summer will be. You must stay mindful and remember to think before you eat and drink.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Many of you, which I am so thrilled to say, are going into this holiday weekend in a very good place. And Im really so super proud of all the hard work you have been doing. But regardless if you are in a good place or still struggling you need to approach this very fun filled holiday weekend with a plan. Know what you are doing, where you are going and how you will approach each of the days. This is such a tough weekend, but sticking to your good choices and feeling the best you can will make such a difference in your outcome. We all know how bad choices and good choices can dictate our mood. If you make good choices you feel great and when you make bad choices it makes you unhappy. While it seems like it should be so easy to choose HAPPY, the truth is, when the treats and Cheats are in your face is when you need to remember that eating on program makes you feel your best. Walking away will make you happy. Eating On Program makes you happy. Do what makes you happy. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Holidays are never easy and I wish I could tell you that they don’t count. But the truth is, if it’s not your Cheat Day – what you do matters. What you do this weekend will show in your next weigh in and will result in how you feel the day after the holiday weekend is over. Do you want to look back and think about how you Cheated for 3 days straight and feel horrible, or do you want to look back and think about how much you enjoyed your long weekend, stayed on program, enjoyed your Cheat Day and when you wake up Monday morning you will feel great about your choices and looking forward to the week ahead. At the end of the day it’s always a choice. And it’s one that I can’t make for you. But it’s a choice that you have to always keep in mind that whichever decision you make will result in the way you feel mentally and physically. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You want to make sure you are starting your summer following your program, staying on your path and making the decision that will make you happy. Whether you are at a friend’s or BBQ or home, you can get through the day with the same amount of food you get through when you are working or when it’s a normal weekday. 8 hours is 8 hours and 10 hours is 10 hours. Where you are and who you are with should not dictate how you eat. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]One of the most important things you should learn from this program is you can go anywhere and be anywhere and eat, have a drink and have fun and still stay on program. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]One thing I can tell you for sure – and I know you will agree when you read this… You always feel so much better about yourself when you are eating on program and making the right choices.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You have choices: 
Lose Weight: If you plan on only have one cheat day this weekend because you want to continue to see results that fabulous.
Maintaining: If you are splitting cheat days (staying on program all day and only having dinner and drinks or dinner and dessert cheats for two days) then you will maintaining and that’s great too. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Most important you don’t want to look back and know that you had 3 days of no control -cheating and not doing the right things because that will make you unhappy Monday morning. Now is the time to make the choices and have a plan for the weekend. Think of what makes you happy and what makes you feel good. Not for just the moment but for the long term. When the weekend arrives be ready and know what you are doing and how important it is to you. Make sure that you are thinking about what and how you want to look and feel like next week, and your next weigh in, and even next month. Think about what makes you happy and remember that TREATS AND CHEATS are not for everyday. Because if you have them everyday they are no longer treats then they are just plain old cheats. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]NEVER MAKE PERMANENT DECISIONS 
BASED ON TEMPORARY FEELINGS[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
clean eatingeatcleanExercisefeel goodgoalshappyhealthyHealthy TipsLifestyleMotivationSUMMERweight loss

CHOOSE HAPPINESS

[dt_sc_hr_invisible_small]WHAT MAKES YOU HAPPY? I was recently talking to a client about how important it is to follow your menu and really understand that anything over the amount is going to make a difference in your weight loss. She said to me, “I see so many of your clients who have lost so much weight and they are so thin but they act like it’s a job and they treat it like it’s a job – is that good?” I said you have to treat it like that. But it’s doesn’t have to be negative job – it should be a positive job. It’s a job that you love to do. You want to eat clean and be healthy, so yes treat it like an important positive job in your life or the alternative is to be negative about it and you will keep sabotaging yourself and keep gradually gaining. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HOW DO YOUR CLOTHES FIT?  Think about your clothes and how they fit you – how do you feel in them. This is a big topic because so many times a client who is not doing the right thing and gains weight will often say to me “but my jeans still fit me.” My response is always – but do they really fit? They may be on your body but do they really fit? Are they tight to the point you feel like you can’t breath or you have to constantly pull them up over your tummy. I know you all know what im talking about – because the same pair of jeans can fit and be tight and uncomfortable or they slip on where you feel amazing and thin in them. Only you have the control to determine how your clothes fit and what you want to feel like in them.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FACT: DID YOU KNOW: Most people don’t even realize how much weight they had to lose until it’s off their body. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHAT YOU DO TODAY WILL REFLECT TOMORROW: The bottom line is if you are asking if it’s good to treat your health and weight loss like a job then ask yourself this question – Are you happy where you are? Because I can tell you first hand that my clients who obsess about it and treat their health and weight loss like it’s a job are very happy. They wake up happy because getting dressed is not an issue. They go out and have fun because they feel good. They are excited for summer and even more excited to go shopping for it. So yes, while they may be obsessive and work hard and treat their weight and health like it’s a job – the pay off they get for it is priceless. So ask yourself right now, are you happy with the effort you have put in to yourself, your health and your weight? Are you excited to go summer shopping and excited for all the outdoor parties and barbecues that will be coming your way soon? Do you wake up excited and happy and full of energy? Understand that this is all real, I am not exaggerating at all. I hear the clients who do not do the right things and continue to make it a struggle on themselves because they constantly put food ahead of their happiness. I see how it makes them unhappy. Then I see the clients who make it a priority to stay on program. Yes they all have their own struggles, it’s not easy for anyone but they still do it. They have learned to love how they feel more then they love the instant gratification of feeding into a craving. You have to constantly remind yourself which is more important to you and what will make you happy.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HOW DO YOU REALLY FEEL? There is no faking it and you can even feel it in your own mood – when you take care of yourself and you eat right and you lose weight you FEEL GREAT! You have more energy and you spring out of bed. You are excited to feel that lighter feeling that you know can change your day from bad to good. But if you are not feeling all these amazing things then it’s time to take your health and weight loss seriously and treat it like the important job that it is. Because then and only then will you get the pay back of feeling happy, healthier, lighter, fitter, energetic and strong. It’s not always about the number on the scale – it’s about doing the right things and feeling good. You feel good and your personality shines – you feel like crap and your personality reflects it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IT NEEDS TO BE ABOUT YOU: What we don’t always realize is weight loss is so much more than just the number on the scale. Because everything in our life stems from how we feel and how well we take care of ourselves. Feeling good or bad will result in having a good or bad day. Feeling good and treating your body well is going to result in how you approach life and all the good and bad obstacles that come with it. If you are feeling happy, healthy, fit and strong you are going to get through the rough days a lot better than if you are feeling heavy, bloated, sick and depressed. In fact, studies show that overweight people have an 80% higher rate of depression than people of a healthy weight. Why? Because you always feel better about yourself when you are taking care of yourself. Sometimes just having the feeling of control over what you are and are not eating can change your day from bad to good. You have to decide what is important to you. Find a motivation to help get you there and make a commitment to make your health and weight loss a priority! A job that you are excited about doing. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I know you have heard this before from me but I need to repeat it – you need to start somewhere. If you are already in a good place then I am super excited for you to continue to be amazing! If you are not feeling great and have no control then you need to get right back on program TODAY! I promise you, after one week you will feel good after two weeks you will feel great and a month in you will never want to go back to your old eating habits. But you need to start because in order to be happy with everything else in your life you need to start with YOU![dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DO IT NOW
SOMETIMES LATER BECOMES NEVER[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
eatcleangoalsHealthy TipsMotivationSUMMERweight loss

MAY – WEIGHT LOSS WEEK REMINDER

[dt_sc_hr_invisible_small]WEIGHT LOSS WEEK REMINDER[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Hello May! Warmer weather has finally arrived. It’s time to really stay focused on what our weekly goals are. The more consistent you are the better the results. Get through your week one day at a time. Success comes with hard work. Put the time and work in and you will get the results.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The days and weeks go fast. Before you know it will be Happy Cheat Day! 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 and by the weekend you are ready to enjoy it. 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.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]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 that – 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. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Today’s Weekly Weight Loss 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. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Cheat Day is the best day and truly enjoyed when your other six weight loss days are 110% clean. [dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
eatcleanfeel goodHealthy TipsLifestyleMotivationweight loss

IT’S TIME TO SHOW UP FOR YOURSELF AND BECOME YOUR OWN BEST FRIEND

[dt_sc_hr_invisible_small]IT’S TIME TO SHOW UP FOR YOURSELF[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]A client recently asked me how am I always so focused…. While I’m happy I look that way I assure you I’m not. No one can ever be 100% focused 24/7. I have days like everyone else where I think the universe is just off and I feel it — and it throws me off. But when that happens I don’t make excuses of why I should cheat – in fact, when that happens I have learned how important it is to show up for myself. It’s when I don’t look for anyone else to tell me to stay on or go off — I become my own best friend and I tell myself “Josephine stay on your path and push through this you will feel better if you do it than if you don’t do it.” And sometimes I have to repeat it over it and over but while im repeating it im doing it. I explained we all have weak moments but it’s my weakest moments that I know I need to be there for myself. When I am there for myself pushing through it I know it’s only a couple of days until everything clicks again – the universe feels right and I am right back to laser focused. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]BECOME YOUR OWN BEST FRIEND: Most of us are very good at supporting family, friends, and loved ones. It’s amazing how we can keep caring about others and forget about taking care of yourself? Ask yourself why are you not there for yourself the way you are for others? Sometimes it’s because we spend so much of our time either on automatic pilot, doing routine things, overworking, or doing things for others, yet, when you need to be there for yourself – 90% of the time you don’t show up. Aren’t you worth showing up for?[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]THE MOST IMPORTANT OPINION IN YOUR LIFE IS YOUR OWN: Think about the vast amount of time you spend in your own company. You wake up with yourself, you spend the day with yourself, and you go to bed with yourself. Whether or not you speak out loud, you will have more chats with yourself than with anybody else. The most important opinion in your life is your own. This is fine, as long as you like yourself. If you don’t, you can probably imagine that the results can be very destructive. Your mind has no choice but to believe what you tell it. So if you think you’ve done a bad job, or that you are not good enough, that’s what you will ultimately believe – regardless of how much praise you might receive from others! The positive opinions of your boss, your friends or your partner, no matter how important they are to you, will not override your own negative one.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]AVOID THOUGHTS THAT WEAKEN US: So it would make sense to try to avoid thoughts that weaken us, when we consider that our own thoughts are the source of everything that goes on in our lives. If you believe that life is worth living – your thoughts will help make that belief an everyday reality. Alternatively, acting as your own worst critic is guaranteed to make you feel unhappy. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DON’T BE THE PERSON THAT MAKES YOUR OWN LIFE MISERABLE: Does it sound strange, that you could be the person who makes your own life miserable? It’s true, we are emotional beings whose personalities are created by our own self – and our surroundings. This is why im constantly telling you it’s so important to surround yourself with positive people, thoughts, and positive environments.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]SHOWING UP FOR YOURSELF: Showing up for yourself should be one of your number one priorities to take care of yourself first — starting with your inner minds, souls, and bodies, because it helps you prepare for the day, week and month that you are about to embark upon. For me, I meditate, I pray, I eat right and I exercise – all of these things help me stay laser focused but more importantly they help me be there for myself when I get mentally weak. It’s as if my body knows to take over because it knows the routine. This is when I remind myself “push through it” – and while I’m reminding myself my body is going through the motions it already knows so well. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Here are some tips on how to start showing up for yourself and being your own best friend? [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1. Start right now by giving yourself permission to be exactly where you are- it’s okay where you are as long as you know where you want to go. You know yourself better than anyone else so you know what you really want – keep reminding yourself of it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]2. Notice negative self talk, and change it and make it constructive. You know that little voice in your head – the one that tells you that you aren’t good enough, or that you aren’t worthy of your goals. Talk to yourself like you would convince your best friend –  I AM WORTH IT. It may sound silly but we forget all the time how easy we put off things that are important to us. If you want to lose weight and feel great – then tell yourself everyday you are worth it – you are worth putting in the work – putting yourself first and believing in yourself that you can do this. Instead of putting it off – make it a priority.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]3. Think about your relationship with yourself — how you speak to yourself, how you listen to your emotions and how you respond to your needs. Make sure you are kind to yourself, listen to your wants and needs, and motivate and inspire yourself with things that make you happy. This is why I eat right, meditate, I pray, I dance, and I run….. they make me happy and put me in a good place – and this helps me stay focused with everything else in my life. And trust me I don’t always feel like going out for long run – but even when I don’t want to – I do it anyway because I know doing it makes me feel better than not doing it.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]4. HAVE A MANTRA – something that you repeat in your head when you are feeling weak minded. I bet you already know mine 🙂 – if you don’t here it is and you are more than welcome to use it
“Doing it makes me feel better than not doing it”[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]5. Treat yourself with kindness and compassion when it comes to listening to your emotions and responding to your needs. Talk to yourself about your own worries, fears and concerns the same way you would talk to a friend. We often tell ourselves things in our own head that we would never say out loud to someone else. We are aloud to make mistakes – but be honest about it. Remember you love yourself unconditionally, you made a mistake or had a hiccup — big deal move on, own it and keep telling yourself you got this, you can do this. Mistakes may slow you down but don’t let them stop you. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I know I say it all the time – the story you tell yourself is the story you will live and it’s the story you will believe. That’s why it’s so important to tell your mind positive things, a positive story,  like any best friend would. Remind yourself daily what makes you happy and how you are worth feeling amazing. At the end of the day I want you to remember that the most important thing you can do for yourself in this lifetime is to be there for yourself – show up when you need it and be your own best friend – because you deserve that.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IF YOU WANT TO REACH YOUR GOALS
LOVE YOURSELF ENOUGH TO BECOME YOUR OWN BEST FRIEND[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
Choicesclean eatingdieteatcleanExercisefamilyfeel goodgoalshappyhealthyHealthy TipsholidaysLifestyleMotivationweight loss

Choose Your Battles

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