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Tag: health

clean eatingeatcleanfeel goodgoalshappyhealthyHealthy TipsLifestyleMotivationweight loss

THE TIME IS NOW

[dt_sc_hr_invisible_small]THE TIME IS NOW:  Just when you thought you had it all in control life comes and throws a busy week at you. Don’t worry you are not alone. But this is when you really need to be your strongest because if you give in or give up – there may be no time before shorts and bathing suit — and that is simply not an option before summer begins. What you need to do is remember we all slip and fall – but it’s how long it takes you to get back up and get back on your path that will determine your success. Don’t worry about “ why” you did it and just move forward and try your hardest not to do it again. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you have come back to the program, are starting new or if you have been on but losing your way – then you need grab hold of it ASAP before it controls you. You have to remember and remind yourself how unhappy you are when you are not doing the right things. One client who recently got back on program texted me after two weeks and said “I want to live like this forever – I feel so good I don’t know why I ever went off“.  We all know when you are doing the right things and eating the right foods you feel so good, in control and just better!” You have that control feeling of knowing what you are doing. You go to bed feeling a little hungry and wake up feeling amazing. So why keep sabotaging yourself when you know this is how you love to live and feel. The answer is simply – weight loss is hard and it doesn’t take much to talk yourself into a bad decision. This is when you have to always be your strongest. When you are physically weak you need a strong mind. You have to stay positive and remind yourself how much better you feel when you continue to do the right things — and just as important remind yourself how much worse you feel when you are not doing the right things.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE TO BE POSITIVE[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]How do you get to a positive state of mind.  There is no magic. You accept where you are and you move forward to where you want to be. When you are not in a great place it can be the hardest time to push yourself to get there – but it’s also when you need to push yourself the most. You will always believe the story you tell yourself. So either you can do it or you can’t – it’s always up to you.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Sometimes it will take you being really focused to do the right things – planning ahead, reminding yourself over and over what you want, walking away from the temptations, and pushing aside all the negative feelings – focusing only on where you want to go. Reminding yourself constantly that when you stay positive and on program – it is the only thing that will change the way you feel mentally and physically about yourself and about everything around you. Keep it simple -yes you are a little hungry and can’t have what you want when you want it but in return  when you do the right things and you follow your menu you feel better. When you feel better you act better and you even speak nicer to everyone around you – you think happier thoughts throughout the day and you let go of any negativity.  Every good decision leads to another one. Even when the scale doesn’t move as much as you wanted it to you will still say how much better you feel mentally and physically by following your menu. Will it be hard – of course it is. But just focus on one day at a time and one solid week at a time. You have to stay positive and know if you put the time in and you follow your menu and you stay true to 6 clean weight loss days with 1 cheat day — It will only take only one week to start feeling so much better.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you feel the struggle here are some tips to help you:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 1.  LIVE THE PROGRAM: Don’t get into the habit of going off and on program, you will end up with more Cheat Days then clean days. In order to live the program there are no “do overs” or “starting fresh” it’s just a continuation of your life. You had an unexpected Cheat Day? Then that becomes your Cheat Day, you don’t just start again. If you eat extra in a day but still keep to on program foods then you call it a Maintain Day. When you get to a great number you don’t just start going back to your old habits, you continue on with the program. Six days clean and one day to indulge should be your way of life.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 2. PLAN PLAN PLAN:  I can’t say it enough but if you plan your days before you start them you have a 99% chance of sticking to them. Don’t go through the day just not eating or trying to wing it – because once you start eating you won’t stop. If you feel that you can get through the day okay but your nights are sabotaging you? Then save your snacks for night time when you need them. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 3. DON’T MAKE YOUR OWN RULES: Follow what works for you. You know when you have your 6 on program days and 1 cheat day you lose weight. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small] 4. OWN YOUR MISHAPS: If you ate it – own it. The very worst thing you can do is try and fool yourself because that isn’t hurting anyone but you. Don’t compromise – don’t conveniently “forget.” Own it and move on. If you find that you went off for a meal, a day or a night – don’t starve yourself to try and make yourself feel better because it will only backfire on you. If you go off for any reason – keep it simple and just get right back on. It’s not the end of the world – it’s life and it will happen. The most important thing is what you do after it happens. Remember – there is no magic pill to make it go away. The only thing you can do is own up to the fact that it will take you a little longer to get to where you want to be. And maybe owning the thought that it will take you longer is exactly what you need to prevent it from happening again.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]5. WATCH THE ALCOHOL: One drink is a snack and 2 drinks are mind changing. – I don’t even have to explain that because you all know what I mean.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you are on your game and doing amazing – stay there!!!  Remember how hard you have worked to get to where you are and constantly remind yourself how easily control can get away from you – stay mindful. Only you have the power and determination to stay on program and continue to do the right things. It’s always good to look at where you started and where you are now. Even if you are not where you want to be yet, you have to celebrate your success and enjoy the journey. Weight loss is HARD! And when you are doing amazing you have to be proud yourself and feel good about your accomplishments every day. Find the positive in your changes and celebrate them by feeling good. If you have been struggling THE GOOD NEWS IS IT’S NEVER TOO LATE! If you want it and it really means that much to you then you need to do it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It all starts with you. Your choices – Your decisions, and your positive mindset. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]OUR LIVES BEGIN TO CHANGE
THE DAY WE DECIDE WE WANT IT TO[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
FitnessHealthy TipsLifestyle

Passover Week

[dt_sc_hr_invisible_small]This Saturday March 27th, marks the first night of Passover. This week long holiday is a celebration of freedom in the Jewish faith, with traditions including celebratory meals and symbolic foods and restrictions. This can be a tough time for many of us, trying to navigate the dietary changes, staying on program and also being faced with huge feasts. Many of you will choose one of the days this weekend as your Cheat Day, but as usual the celebrating will probably last for more than just one day. Now is the time to plan out your week, weekend and be ready to get back on track next week. Don’t let things surprise you – you should have your family dinners and holiday celebrations planned so there is no reason for you to be unprepared. Some of us may be more restricted than others for the holiday, but it’s always possible find healthy and clean alternatives that fit into your Passover plans, such as these suggestions and recipes below.[dt_sc_hr_invisible_small]

Green Shakshuka

[dt_sc_hr_invisible_small]Shakshuka is a middle Eastern dish traditionally made with poached eggs in tomato sauce and spices. In this clean version, it features egg whites, onion, spinach and spices. Perfect breakfast option![dt_sc_hr_invisible_small] [dt_sc_hr_invisible_small]Ingredients:

•1 onion

•1 lb bag of spinach (fresh or frozen)

•1/2 tsp paprika

•1/2 tsp cinnamon

•1/2 tsp coriander

•2 tsp cumin

•Salt to taste

•1 tbsp oil

•Egg whites (depends on size of skillet)

 DIRECTIONS:

1. Dice the onion.

2. Heat skillet and add onions and spices. Cook until onion is soft.

3. Add spinach and allow all to cook for 10 minutes, stirring occasionally.

4. Make spaces in the spinach to hold the egg whites so they don’t run all over. Cook on low-medium heat until eggs are cooked thoroughly.

5. Remove skillet from heat and serve. 4 egg white is 1 meal serving.[dt_sc_hr_invisible_small]

Root Vegetable Medley

[dt_sc_hr_invisible_small]Bring together traditional root vegetables in this new way for an exciting and delicious festive dish.

Ingredients:

•2 red onions, diced

•2 cloves of garlic, chopped

•2 sweet potatoes, peeled and cubed

•1 lb carrots, cut into 1 inch pieces

•1 lb beets, peeled and cut into wedges

•1 lb celeriac, peeled and cubed

•Zest of 1 lemon

•Zest of 1 orange

•2 tbsp chopped fresh thyme

•2 tbsp chopped fresh savory

•1 tbsp chopped fresh tarragon

•Salt and pepper

•1/2 tsp ground coriander

•Cooking spray

DIRECTIONS:

1. Heat oven to 375 F and coat large casserole dish with cooking spray.

2. In a large skillet over medium-high heat, spray with cooking spray then add onions and garlic. Sauté until soft and starting to brown, about 10 minutes.

3. Transfer this mixture to a large bowl then add sweet potatoes, carrots, beets, celeriac, lemon zest, orange zest, thyme, savory and tarragon. Season with salt and pepper and toss. Spoon into casserole dish.

4. Bake for 1 hour, or until vegetables are tender. 1/2 cup serving is one side.[dt_sc_hr_invisible_small]

Lemon Mousse

[dt_sc_hr_invisible_small]Ingredients:

•One 4-serving size package of Jell-O  vanilla pudding mix

•2 cups skim milk

•1 packet Crystal Light Lemonade powdered drink mix (the size that makes 1 pitcher)

•One 12 oz container of low fat Cool Whip

1. Add pudding mix and milk into a medium bowl and beat until smooth and thick.

2. Beat in lemonade mix until combined.

3. Fold in Cool Whip.

4. Chill before serving. 1 cup serving is one dessert/snack.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]CAN I HAVE MATZAH? YES!

MATZAH – 2 Matzah with 1 tbsp of peanut, almond or Sun Butter,  light cream cheese or 1/2 avocado = meal

MATZAH AND FRUIT: 1 Matzah with 1 tsp of pb or sunbather with 1 piece of

fruit or 1 cup of fruit = meal

MATZAH AND EGGS – one Matzah with 3 egg whites = meal

•1/2 container Light tuna or chicken salad or egg white salad with 1 matzah = meal

• 1 slices of low fat cheese or 1 light part skim cheese stick with 1 Matzah  =. Cat 3 Snack or you can do 2 slices with 2 matzah as a meal 

[dt_sc_hr_invisible_small]Matzah is only once a day and remember never eat just to eat. If you don’t need it, don’t eat it. You don’t want to end the night feeling bloated and sick. Like you over did it and you regret it. Instead, you want to end the holiday feeling amazing and in control. You will enjoy the food, but also what is really important – the company and the celebration.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Have a Happy Passover and Safe Travels to everyone going away!

~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]

ChoiceseatcleangoalshealthyHealthy TipsLifestyleMotivationweight loss

CLEAN SLATE – OPEN PATH

[dt_sc_hr_invisible_small]NEW YEAR – CLEAN SLATE[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]A fresh start, a clean slate, a New Year. Such ideas hold great promise for everyone. Surely the world yearns for the ability and the occasion to start anew. When you have a clean slate you are moving forward and leaving the past in the past. You have the opportunity to leave mistakes in the past and focus only on the present. While it’s a thrilling concept we must remember it only benefits us if we actually do it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FOCUS: You have started fresh this week and now what you do from here all depends on you. Only you have the control to achieve what you want and to reach your goals. Your clean slate has put you on an open path. But we can’t forget life will always be life and that comes with challenges. You have to stay focused and remember that some days the path will be blocked and shrouded with uncertainty. Other days, the path will be clear and you will move forward and everything will feel right. The difference between those who make it and those who don’t is the ability to stay centered and stay on the path even on the uncertain challenging days. When you keep moving forward even if it’s a little slower you will eventually end up where you want to go. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]SOMETHING EXCITING TO THINK ABOUT:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We have 30 weeks until 4th of July. If you only lose one pound a week that is 30lbs less than where you are today by July 4th.  That’s not only very doable it’s very exciting.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It’s 15 weeks until April 21st. If you lose only 1lb a week by April 21 (which is just about one month into spring) that’s 15lbs. Again very doable and very exciting. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Now let’s double it. If you have a lot of weight to lose and you do 2 lbs a week that is 60lbs by July 4 and 30lbs by April 21.  WOW! Super Exciting.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The reason Im listing these is because I want you to see it written down. This is what you have the ability to do right now with your clean slate. This is where your clean slate and your open path can take you if you let it. Sometimes when we are eating for weight loss but you only see the healthy 1 or 2 lbs a week loss you may think you are not getting anywhere, when in fact you are on your way to success! I want you to understand the importance that consistency is and where that 1- 2lbs of weekly weight loss is going to take you if you consistently put the work in. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We live in a society that prefers instant gratification and pleasure. 
But the real results come in time, patience and consistency. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Here are some tips to help you through the challenging days and keep your slate clean:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHY? Getting out of your comfort zone is, well, uncomfortable, and the tendency is always going to be to retreat back into what is familiar and comfortable. When we feel a little hungry In order for you to feel motivated to push through the pain of change, and for it all to be worthwhile, you need to know why you’re doing it. That means being very clear on your reasons why. What are your specific goals and why is it so important on you reaching them. Write them down. Do you feel uncomfortable? You want to be healthier? Are you unhappy? Or maybe you remember last summer when you were in a cover up and promised yourself you were going to not be in one this year. Whatever the reasons – be clear in your mind on “why” this is so important to you and how you will feel this Spring and Summer if you don’t do it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHAT’S THE WORST? Consider the worst case scenario – what if you don’t do it this year? What if you keep letting the temptation get to you and every day at some point you give up only to restart again the next day. What’s the worst case — you will either stay where you are now or most likely you will slowly keep gaining. How will that make you feel? Think about this Spring and Summer – how will it affect your mood, your thoughts, your days? Considering the worst case scenario can help you determine how important this is to you and how important it will be if you don’t do it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Final Thoughts….Don’t fall into the trap of becoming comfortable with simply existing. You must want and love putting the work in to get results. It’s okay to feel both the pain and pleasure of working hard for something. For example let’s take weight loss – It’s uncomfortable and there are days you have to walk away from what you really want. I think we can all agree there is pain involved. Both mental and physical pain. It’s not easy to walk away from something you want. But the results of doing it are beyond amazing. The feeling of waking up healthy, light and thin. Grabbing anything in your closet and it fits and feels good. Your confidence is high and your days are always great. You feel healthy. You feel like you can face anything and get through it. And you feel this way all because your body and mind feel good. When your body is in a good place your mind is in a happy place. When you feel good you are happy and when you are happy you always look amazing. There is nothing more beautiful then a happy confident person. When you are comfortable in your own skin – it makes all the little uncomfortable times worth it. But in order to get to this amazing feeling you need to work hard and feel the little pains of being uncomfortable. I promise you if you stay strong and walk away the pain will pass and the results will show. It all starts with your clean slate and open path.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Whatever your past has been –Your future is spotless.[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
familyfeel goodHealthy TipsholidaysLifestyleMotivationweight loss

FACE YOUR TRUTH

[dt_sc_hr_invisible_small]Another Holiday has passed and Chanukah, Christmas and New Years are only weeks away so we are going to start today by Facing Your Truth – Yikes!  It’s always hard to be honest with yourself. It’s so much easier to make excuses. Because we don’t just make the excuses we actually start to believe them. But where does that get you? Does it leave you in a good place or does it leave you in an unhappy place with a good excuse for being there. When you are honest with yourself and face your truth – that’s when you will do something about it. Because once you stop the excuses and face the truth about what you want you will realize you have two choices: 1) Work hard and change it OR 2) live with it and settle for where you are. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I know after Thanksgiving Weekend it’s so easy to feel defeated. Excuses are easy to come by, and it was easy to fall prey to a table full of yummy temptations. Four days of holiday is a lot for anyone to get through. Especially for those who don’t like to say “No, thank you.”  They seem like such easy words to say and yet when faced with temptations of food and drink, those words are the hardest things to get out of your mouth. What you have to remember going into December — it’s a month full of holiday cookies, egg nog, honey and spiked cider – so it’s time to face your truth and start it by saying “No, Thank you.”  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HERE ARE SOME OF MY FAVORITE TIPS TO HELP YOU THIS MONTH:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Be Consistent – Six days on and one day off. The more you do it the easier it is and the better your body responds to the program and to weight loss.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Eat clean and Eat Less – The cleaner the food with no preservatives and no chemicals the better your body processes it. The less you eat the less it needs to process. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you Don’t Need It Don’t Eat It. – Never eat just to eat. Less is always better when trying to lose weight.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Absolutely No Extras – This is a life changing rule. No taste, sips, bites or pieces. Only eat what is on your menu. Follow your meals and snacks and nothing in-between. The more you learn to live by this rule – the easier it is. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Everything Matters – nothing is free and everything you put in your mouth matters. When it comes to weight loss you have to be accountable for everything that passes your lips.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Plan – Prepare – Follow Through – I can’t say it enough, when you plan prepare and follow through is when you will get the best results every single day[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Right now you have time before the New Year to make positive mental and physical changes. Start those changes with consistency. You have to eat clean, eat less and you have to do it everyday for six days. I know it’s hard and life can get in the way — especially around the holidays. But I can also tell you the only way to get through them is to be consistent. When you are consistent you are training your brain and body to do the right thing and the more it does it the easier it will be. Remind yourself by New Years Eve —  you will either feel amazing or you will wish you felt amazing.  We all don’t want to live with the could have and should have — especially when the DOING IT is right in front of you. You have all the tools and the only thing that is standing in your way is you. Your willingness to walk away – and to say NO- THANK YOU. Try not to complicate it. Don’t make it harder than it has to be. Once you are firm and tell yourself that you are sticking to it 100% – there is no alternative- you will do it. But if you give yourself even the slightest glimpse of doubt if you can do it – then you are already setting yourself up to go off program. You are always in control even when you don’t want to be.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Be firm in your decisions. It’s not about the food it’s about the discipline. From the time you wake up and open your eyes until you go back to bed you must be firm in your decisions. What you decided from the time you woke up was that you were going to stay on program – because you want to feel good and you want to look good. You are going to stick with your meals and snack(s) and you are going to do that because sticking to your menu is what creates the weight loss. — And the weight loss and feeling good and feeling healthy and lighter is what makes you happy – and that is what you want and that is why being firm in your decisions is so so important every single day.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]My final thoughts for you – I work with clients everyday in every state. Every one of you is capable of weight loss. None of you are any different than anyone else. We all have things going on in our life. No one is problem free all the time. Whatever your situation and problems are I can promise you that it feels harder than everyone else’s. But the truth is they are all equally as hard to the person who has them. If you want to lose the weight you can do it. We know it’s hard and we know it’s even harder to stick to eating less, and eating clean and not grabbing for the extras when everyone around you seems to be eating everything. But at the end of the day you can only control what you are doing and your choices. It’s only food and it will always be there . If you want to change your life forever and live in a happy healthy place –then no excuses, live in your truth and stay disciplined in your choices. Focus only on the decisions and choices that you can control and will bring you happiness.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Discipline Is Doing What Needs To Be Done, 
Even If You Don’t Want To Do It[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]
feel goodhealthyHealthy TipsLifestyleMotivationweight loss

THE PATH TO YOUR SUCCESS INCLUDES CHOICES

 

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YOU HAVE TWO CHOICES TO CONTROL YOUR MIND OR LET YOUR MIND CONTROL YOU. Life is all about making choices, and when it comes to weight loss it’s even more important to think things through before we do them. While it’s very easy to grab, eat and regret – the success comes when you plan prepare and follow through.
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HALLOWEEN CHOICES:  Halloween Week can be an easy time to let your mind control you. Especially when you decide to buy candy early. Remember they are out on the shelves early because the stores are well aware that you will buy them and then eat them and then come back and buy more. This can happen multiple times before Halloween even arrives. Don’t fall into that trap – wait and buy the day before. Yes the candies are adorable but they are the same little chocolate bars you can buy anytime of the year they just have little wrapper costumes on to make them look more appetizing at Halloween season. Wait until the night before to buy them.
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MIND CHOICES:  it’s so important for you to control your mind and thoughts and keep them mentally strong. Because when we are mentally strong we feel like we can accomplish anything. We force ourselves to do the right thing and control what we want and who we become. Regardless of how much temptation is around us we choose to be healthy and happy and stay that way. We wake in the morning with the 100% intention to be positive, feel amazing and do the right things. Day and night our mental strength controls our actions and our actions control our thoughts to stay happy, healthy and fit. But this will only take place if you make the effort everyday to control your mind and thoughts and keep them both in a healthy positive place. When you put the extra effort in — your mind and body rewards you with results.
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FEEL GOOD CHOICES: Each week you work so hard to get to where you want to be. It’s hard and challenging but what choice do you have. This is life. Some days will be easier and some days harder, but the most important thing is for you to understand that you need to stay on your path and on program because that is when you feel your best and that is when you lose the weight. Here are some things I want you to think of this week:
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  • When you are on program and it’s challenging you have to remember how good you feel. Yes the temptation is there but you are losing and you feel good that is more important then any cheat that is in front of you.
  • What is the alternative? You are off program – eating out of control and the whole time you keep thinking “I have to get back on program” meanwhile you are gaining the entire time you are contemplating going back on. Why even put yourself through that? Why even put the people you love through that? If you think about it – it’s just so much easier to stay on program, it’s so much easier to do the right thing and lose the weight. Because when you are not on all you want to do is be on.
  • You are just so much happier when you are in control and doing the right thing! Think about it. Even though it’s hard. Even though it’s challenging. Even though you have to talk yourself into making the right choices every day 6 days a week – it makes you so much happier when you do it.
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YOUR PATH TO SUCCESS is a choice only you can make: You need to make the choice that weight loss is what you want and you are willing to work hard for it. Every day 6 days a week and when you work hard for what you want and don’t let anything in your path stop you — is when you will get it. Remind yourself daily that you are sticking to your program and doing the right things because it gives you a healthy mind and body, it makes you happy and it makes you look and feel amazing. The consistency of Living “six” on and “one” off is your path to success but it will only happen when you make it a priority in your life and that priority has to be everyday not just on the days that is convenient for you. There is no excuse you can find around you and no food on the table that is better than feeling good, being in control being happy and looking great. Your path to success is the choice to walk away from temptation and stay on your path. Because staying on your path is what will lead you to success both mentally and physically. Don’t make it harder than it is. Just follow your program and you will feel great.
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Making the right choices is never easy. We speak to our children about it all the time. We tell them – Do the right thing. Make the right choices. And always remember what you do and the choices you make everyday affects everyone in your family and all the people that love you. When it comes to weight loss and health we are no different. We need to remember and live by that same advice.
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GOOD CHOICES = SUCCESS
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~Love to live healthy with Josephine Fitzpatrick
clean eatingdieteatcleanfamilyFitnessHealthy TipsLifestyle

TRANSITIONING

MARCH IS THE MONTH OF TRANSITIONS

This week has been mentally tough for everyone.  With the threats of snow and the cold weather it can be challenging to remember why we are restricting ourselves from all the comforting foods we could be having.  but this is the time you have to constantly remind yourself that summer is going to sneak up on you and when it does you want to be ready.

In only a couple of short week we will be taking the coats off.  Think back to a time when you were not ready to reveal yourself.  It could have been last spring or last week on vacation.  When everyone is taking coats off and you wished you could keep yours on because you were not mentally or physically ready to reveal what was underneath.  March and April are transition months when the weather changes from Cold-to Warm – to Some very Hot Days.  Think of this as your transition months as well.  you want to take where you are right now and continue on with where you want to be.  When it’s hot you want to be ready for it and when coats come off and shorts go on you want to be following the same transition from winter to spring to summer.  you don’t want to be that one person walking around with a winter coat on or a long sweater because you didn’t do what was good for you right now.

Think about and motivate yourself for what you have coming up in the Spring and Summer.  Whether it’s Graduation parties, Vacations, Bar Mitzvah or Sweet 16.  Keep reminding yourself that you are preparing right now to be and feel the best you can for what’s ahead.  Shop online for spring and summer outfits and bathing suits.  It doesn’t always have to be a special occasion it can just be that you want to be prepared for the BBQ and Beach season that you love and want to be ready to enjoy.  When it’s 90 outside you don’t want to be in cover ups and long jeans.  You want to be feeling good and confident in your skin and your clothes.

Living the program makes you happy.  When you get through these tough weeks you will feel so much better and you will feel the mental strength that comes with staying strong and on your path.  When you follow your program and you get through these tougher weeks the results will be amazing.  The sun will be warmer and you feel better and you look better and act better.  We have had a lot of returning clients in the last two weeks. Some come back just to reboot – others may have let vacations and holidays get the best of the them  — some just feel better when they come in.  But what I have learned from all of them is one thing they all seem to say — Being on program feels so much better than being off program.  It doesn’t matter if they weren’t cheating everyday – it’s really not about that.  It’s about having the control, and that amazing feeling of lightness in your body that you feel when you live the program.  As soon as they had the feelings of being off for an extended period of time whether it be 2 weeks or 2 months they realized that they started to not feel well — feeling sluggish, out of control, and just not as happy as when they are on program.  It doesn’t take long both mentally and physically to learn that your body responds best to living the program.

When you don’t do the right thing by your body it takes away confidence and self control.  You quickly fall into sabotages and bad habits and before you know it you look back and think why did I do something that made me unhappy/  I was so happy on program and doing the right things for my body and mind.  Yes – just like this week – it may sometimes feel restricting but that is such a better and easier feeling than not being able to get your pants on or feeling the lack of confidence when you are walking into work or attending a party.  Or most important just feeling miserable in general because you just don’t feel good about yourself or your health.

The truth is feeling good about yourself and eating healthy is the most important thing you can do.  It sets up your day anyhow you perform in it.  From taking care of your family, to being productive at work.  When you don’t do the right things and you don’t feel good about yourself it affects everything including your confidence.  It’s not always easy but you must make it a priority to stay on your path.  I see you all and read the texts and I know when you are on and feeling good you are completely different from being off and not feeling good about yourself.  So while March may be challenging and difficult I can assure you that the challenge of staying on program is going to be a lot easier than the challenge of entering into Spring and Summer in a body that you don’t feel good in.

The First Step to Transitioning is Deciding that you are

Not Going to Stay Where you Are!

~Love to Live Healthy with Josephine Fitzpatrick

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EVERYONE HAS WEAK MOMENTS…

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

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STAY MINDFUL AND YOU WILL STAY HAPPY

With just a hop skip and a jump you will be on Holiday Break.  As fast as it arrives it will be gone.  So make sure you enjoy every second of it and do tithe way that will make you the happiest – with No Regrets.

Here are some Holiday Tips and Advice I would like to share with you:

  1. Whether you are on the beach, the mountain or home you should be drinking water throughout the day.  Dehydration can cause hunger, headaches, constipation and fatigue.  Plan your water intake throughout the day.  for example a great practice is to drink an 8oz bottle of water when you wake up first thing.  Your body is dehydrated from sleep and the activities from the night before – whatever that may have been.  So wake up and drink.  Every time you plan a meal or a snack drink 8 oz of water before you eat.  You will not only consume less but you will feel and look so much better throughout the day.  ** Did you know that alcohol and caffeine are diuretics.  If you are drinking alcohol or any caffeinated drinks – make sure you have a glass of water in between every drink.
  2. Stay of the gym BUT stay active on Vacation.  You want to change it up of your mind and body and vacation is the perfect time to do that.  On the mountain go skiing, sledding, shoe walking, or horseback riding.  On the beach take a long walk or jog on the sand.  Go swimming.  Do an outdoor yoga or bootcamp.  Enjoy your surroundings and plan activities according to the weather you are in.  If you are staying home with the family play hide and seek or tag.  Go bowling or ice skating.  Take long walks in the park or go hiking.  It will be enjoyable and nice change for the mind body and great family time.
  3. Always always plan your meals and snacks.  Regardless on vacation or home you need to plan your meals and snacks because believe it or not while it’s uncomfortable to over do it at home it’s even worse to over do it on vacation.  Whether you are home or on Vacation you want to choose one of the following to keep you on track:
  • STAY ON PROGRAM:  and follow your 6 clean days and 1 cheat day.  If you do this you will of course lose weight and feel great.  Plan your food and snacks in advance each day.  if you are drinking then that is your snacks.  if you follow the 6/1 I would recommend having your cheat day at the end of the week before you go home.  All week long you can make a list of the foods/snacks/desserts you see that you want try on your cheat day.  If you save the Cheat Day for right before you return you will have a much better chance of sticking to the 6 clean days.
  • SPLIT THE HOLIDAYS:  We have Christmas Eve and Christmas Day and New years eve and New Years Day.  If you split them and stay clean all day and only off at night – Dinner and Drinks or Dinner and Dessert.  You do it for both Holidays with super clean days in between.  You will absolutely maintain but for many will still have a great chance of losing if you have SHARK DAYS in between.
  • MAINTAIN YOUR VACATION:   If you feel you need the break from the everyday mindsets vacation is a good time to take advantage of it.  Whether you are homer away you will choose one meal and one dessert/drinks each day.  The remainder of the day keep clean. So for example you might do Muffin for breakfast and bar for lunch and then cheat dinner and dessert/or drinks (desserts are your drinks.  The next day you might decide to cheat at breakfast and eat clean the rest of the day with cheat dessert.  It’s up to you to choose each day your cheat.  The key is not to have a full cheat day that week.  You come home and you go right back on program.  No scale.  You go back on program for one week and then you go on the scale and you will see your  pre-vacation weight.

While I wish food and drinks didn’t play such a big part in how we feel – the reality is it does.  And Im a big believer in addressing things rather than ignoring them.  Since what we eat and drink affects our mindset and personality, I think it’s super important to think through how you want to feel and what is going to make you happy.  Do not cheat everyday if you  by mid week you will be miserable because that will use make everyone you are with miserable.  As hard as it may feel to stay on program – think about how hard it will be to feel bloated and uncomfortable in your own skin.  In not suggesting you stay 110% clean on vacation.  I know you all so well that I really believe there is a different option for each one of you.  But what I am telling you is that while going off program makes you feel free of stress and structure – if you over do it you will begin to feel uncomfortable and out of control and I don’t want you to have that feeling on your vacation.  Think about it and plan how often you can cheat and still feel okay.  Because when you start out in a bathing suit or snow pants and end up mid week in a cover up or feeling like frosty you have to be okay with it.

FINAL THOUGHTS:  Remind yourself two things.  It doesn’t matter how amazing you were up to this point.  You will feel the effects of daily over doing it and you will feel it quickly.  Smoke the choices because this vacation isn’t only about you it’s about your family and what mood they have to deal with when you lose control.  I know it’s the harsh reality but I’m telling you now so you don’t look back and feel like you should have made different choices.  You have all been on vacation before and you know what it does to you mentally and physically the you are consistently off program.  Some are okay with it and can just deal with the affects of it and go right back on program when they return — others will let it ruin the holiday/vacation mid way through.  Don’t do it.  this year you are going to THINK BEFORE YOU ACT and make sure your choices are what is good for you and all those you love.  And always remember if you lose control and you realized you over did it and start to feel uncomfortable there is a simple solution –  the very best thing to do is regardless of where you are you just go right back on program to a 110% shark day.  After one solid day back on program you will feel so much better.  We are always here for you if you need guidance – simply reach out.  Remember this isn’t about being perfect it’s about being happy.

HAPPINESS LOOKS AMAZING ON EVERYONE!

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SHOT OF ENERGY

NEED A MIND, BODY, ENERGY and METABOLISM BOOST THAT WILL GET THE BODY WORKING AT 110% EFFICIENCY THROUGHOUT THE DAY?.

This time of year we can feel a little extra tired and stressed.  A lack of sunlight, shorter days and a change of weather all play a part .  When we don’t feel our best it’s even harder to do the right thing.  Because of all of your requests – I have been working hand in hand once again with my Naturopathic Doctor who is a specialist in Chinese Herbal Medicine.  We created and designed a 2oz shot that will increase energy, boost your metabolism and get your body working at 110% so you can feel your very best everyday.

 

NEW INNOVATION ALL NATURAL SHOTS

TANGY TURMERIC AND FIRE APPLE

Do a shot first thing in the morning and up to 3 times a day when needed.  Each shot is an immediate immune and energy booster that provides an increased metabolism, and blood flow.  They are also an excellent source of phytochemical to fight against aging, inflammation for a healthy all around immune system.

 

We used our special combinations to create our All Natural Energy Shots.  Both contain two Chinese medical herbs that together have been proven to stimulate the body and give you the most intense internal and external health benefits.  Along with our hand picked special blends both shots also include:

 

ELEUTHERA ROOT:  It has been proven to help the body boost metabolism handle stress and acts as a natural stimulant to increase blood flow throughout the body and nervous system.  It increases blood flow creating an energetic feeling throughout the day.

 

REHMANNIA ROOT:  Improves oxygen intake, reduces inflammation and helps pain and swelling. It improves allergies, and lowers blood sugar levels and helps diabetes or tired blood (anemia).  It also improves weakened bones (osteoporosis).

 

Two amazing Roots together are life changing in the way you feel and perform throughout your day.   So if  you need an energy boost or you need to increase your fitness levels, or you are just not feeling your best because of age, the lack of sunlight, change of weather, daily stress, allergies etc…   Give the shot a try.  It will give you an immediate internal all natural energy and health boost so you can enjoy your day and not drag yourself through it.

 

Love to Live Healthy with Josephine Fitzpatrick

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HOLIDAYS ARE NOT JUST ONE DAY!

Innovation Tips for the Upcoming Holiday Season

THE HOLIDAYS ARE MORE THAN ONE DAY – KEEP THIS IN MIND NOVEMBER THROUGH JAN1

  1. Don’t just do the program – live the program
  2. Walk away from the temptations and remind yourself to choose your hard.  – HARD TO WALK AWAY OR HARD TO DEAL WITH THE RESULTS OF YOUR ACTIONS
  3. One drink is a snack – Before you go for the second drink – remember it’s not the alcohol it’s what the alcohol makes you do.
  4. Be a Shark – it feels great!
  5. Be happy! No one wants an Eeyore in the room.  Everyone wants to be around the happy Tiger who is excited and feels good because they are doing the right things for their mind and body.
  6. Don’t live in the moment.  While it’s fun to do something spontaneous – make sure it’s not with food – the results can be both mentally and physically draining.  Plan, prepare and follow through
  7. Everything matters – every bite, sip crumb that you have extra is one extra to many.  Live by 6 clean days and 1 cheat day and you will feel great, be happy and lose weight!
  8. Everyday you will either lose weight, maintain or gain.  The choice is always in your control
  9. Less is always better when trying to lose weight.  If you don’t need it don’t eat it.
  10. If you want to feel amazing you must act amazing.  Stay on program, work hard and do the right things.

The better you feel the better you will live and the happier you will be

Stay on Program!

Love to Live Healthy with Josephine Fitzpatrick