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August 8, 2018By Josephine Fitzpatrick

BEWARE OF AUGUST AND THE END OF SUMMER

BEWARE OF AUGUST and THE END OF SUMMER

August is so dangerous for so many reasons. We start the Summer full of excitement and committed to do the right thing and stay on program. It is fresh in our mind in May/June and even July – how hard it was to get to the happy place we started when summer began. It’s that memory that keeps us true and dedicated to what we want, who we are and how we want to feel…..  But slowly as the summer sun gets weaker so do we. August arrives and you start to feel like it’s almost over – the summer is ending. And all of a sudden you have to fit in as much as you can. This is when you must stay strong, mindful and positive. When you stay mentally strong you will remind yourself that the end of summer doesn’t have to result in the end of you feeling good and gaining weight.

Fall Is In The Air: For many are scheduling camp pick-ups; preparing for the last vacations; for others it’s the end of freedom and the end of less demanding schedules. We will start to feel senses of Fall coming near. The faint smell in the air, the Sun changing, or recognizing one orange leaf that has matured early. For some will feel Fall when they walk in the stores and see all the back to school shopping, and Teachers will start preparing for class rooms. Many will be packing up college students (that will be me crying and packing). For each one of us something reminding us summer is slowly coming to an end and Fall is around the corner – leaving little time left for summer fun.  While it’s easy to want to give in, this is when you need to be your strongest and not let the mental override the physical. We tend to mentally think “the end is near Im just gonna do what I want and go back to 100% in September” – No don’t do it. Im warning you that way of thinking will add on 5-10 pounds in a blink of an eye. You have to keep reminding yourself that Fall is around the corner and the more days you stick to your meals and snacks the better you will feel as summer comes to an end.

Let’s Face It – The “END” of Anything is Hard. While you might think you are ready for it — I know some of you are already saying, “I can’t wait to get back to a September schedule” and “I am going to go full force – hardcore in September!” and all that’s great, but don’t let that mindset determine what you do right now. Sometimes when we know we are going to give it a full commitment in a couple of weeks – it’s like saying you can have a free for all now. But you can’t and you don’t want to. As summer ends you need to get into the mind set —it’s ending and it’s okay—. And for it to be okay you need to start slowing things down — not speeding them up.

Mindset Is Everything When It Comes to Weight Loss. If you believe that you are going to be amazing and stay strong then you will be. If you tell yourself that you can’t do it and it’s too hard then you will give yourself a reason to “ throw in the towel” and you will regret it. Because at the end of the day it’s very important for you and your mental well being to feel the best you can be. The only way you will do this is to stay mentally strong and continue to stay on your program. Fell off – get back on. Had a bad week — make the next week great. You must stay disciplined and mindful, and even though the end of summer is the hardest to be discipline doesn’t mean you can’t do it.  But if your mindset is to “throw in the towel — summer is almost over — I don’t want to work hard anymore — I need a break — I want to just enjoy the rest of the summer.” Well… that’s the results you are going to get. You will gain and depending on how much depends on how far off you go from your path and how long you stay there. And let’s face it after a couple of days you are no longer enjoying it and you are out of control wondering how you are going to get back on program. You are feeling fuller, thicker and sad and that is what you are doing not to just yourself but those that are spending the end of the summer with you. Stay on program and it will keep you happy and everyone you love happy.

Much of what I am telling you I am sure you already know.  What is important is to recognize that you are the one in control and how you think is absolutely going to affect your outcome. So if you keep it positive and stay strong and stay as close to program as possible those are the results you will get. It’s always up to you and it’s your choices that determine your results. While friends, family and work all play a part the decision – you must take responsibility for the choices you make. Make August fun and exciting. Prepare, stay mindful and enjoy friends, and family time. Keep positive thinking and remembering that just because we may soon be losing the shorts and tank tops doesn’t mean you want to fill out the jeans and sweaters. Stay healthy, stay happy, and stay in tune mentally and physically with where you are,what you want, and what makes you feel your best.

Stay positive and you will get positive results!

When you feel good it’s always easier to transition from one change to the next. Don’t give yourself an excuse to do the wrong thing. Give yourself excuses to do all the right things. Make the choices that make you feel lighter, thinner, happier, healthy, and strong, and makes everyone around you happy too. Only you have the power, the want and the need to make this happen.

“Whatever we make ourselves believe is what we will experience”

LOVE TO LIVE HEALTHY WITH JOSEPHINE FITZPATRICK

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July 23, 2018By Josephine Fitzpatrick

One Positive Thing Leads to Another

ONE POSITIVE THING LEADS TO ANOTHER…

As summer continues on and our social plans seem to multiply life can start making choices for us. Sometimes they feel like choices that are completely out of our control. Other times we just aren’t really fighting for what we want and we tend to go with the flow whether it’s something that is making us happy or not. But I’m here to remind you that you are the only person who controls your own destiny. You are the only person who can decide how people and events affect you. So much of your happiness lies within the choices you make. You either accept that this is it and you throw in the towel and continue to get to a place that makes you more and more unhappy – OR – you change it and get back to a happy place that is positive both mentally and physically. You are the only person who has the power to change where you are and where you want to be.

Positive or a Negative: It’s really important to remember whether positive or negative – One thing really does lead to another. When you do something negative it usually leads to another negative experience and when you do something positive it leads to another positive experience. Here are two examples that you may be able to relate:

NEGATIVE ACTIONS BRING NEGATIVE THOUGHTS:  When you are eating unhealthy you don’t feel good. When you don’t feel good you are not happy and when you are not happy it shows in everything you do, act, feel and look.  When you are eating unhealthy you gain weight.  When you gain weight you feel lethargic, weak, and old. You would think because you are eating more food that you would want less, but the opposite happens and the more you eat the more you want. The worst part is you are not even enjoying the unhealthy food as much as you thought you would. It’s no longer special when you eat it all the time. Now because you don’t feel good and nothing fits you and you are tired – you don’t want to exercise. Even taking a simple walk can seem unappealing. When you eat unhealthy and drink too much you get into a negative mindset and all of your negative unhealthy habits bring negative feelings, thoughts and actions into your life.

 FLIP IT

POSITIVE ACTIONS BRINGS POSITIVE FEELINGS:   You plan your on program meals, snacks and drinks each day. Eating clean everyday makes you feel good. It gives you that lighter, happy and in control feeling that you love. You lose weight and have more energy than ever. This makes you happy. When you are happy everyone around you is happy because you are glad to share the love when you feel good. When you are eating clean and on program you feel good. You are excited to step on the scale and you are excited to get dressed. You are excited to go out!  You know what you are eating so you are not looking for food all the time. The less you eat the less you want and crave.  You are excited and enjoy your meals and your cheat day.  Whether it’s getting dressed or going to the gym, a swim or walking the dog – everything feels effortless and enjoyable.

Do these sound familiar. I know they do because eating unhealthy makes you feel unhealthy and eating clean and healthy makes you feel happy and healthy. It’s a very simple process if you don’t complicate it. When it comes to weight loss ONE THING (good or bad) LEADS TO ANOTHER. You are either eating unhealthy for weight gain or eating clean and healthy for weight loss. It’s the consistency of doing something over and over that makes the habit stick and that consistency is what will continue to give you either the worst results or the very best results.

My final thoughts that I want to share with you… Keep it positive! Be positive and stay around positive people. Work hard everyday and know that the consistency in doing the right thing is what will keep you in a good place. It’s the consistency of doing the right thing over and over that creates the weight loss. Yes it’s hard. But you can do this. You need to work for it and you will get the results. Think about where you are right now. If you are not in a good place then work to get there. I am always here for you and remember you are not the only person who falls off and has to get back on. I can’t even begin to tell you how many clients came in recently that I haven’t seen in a while. I haven’t seen them because they were doing great until they weren’t.  Please don’t ever ever feel embarrassed. No one is perfect. I feel so bad when clients come in and say they weren’t going to come in because they felt embarrassed that they gained weight back. Please don’t ever live unhappy over being embarrassed. It happens to everyone at one time or another – and for some more often than others. I have seen it all. And so many of you know me very well and you know there is never any judgement. I am grateful to be here for you and to be able to help you. It’s what I love to do. All I want is for you to do your best and feel your best everyday. I don’t care where you are – I only care where you are going. So whether you had a bad weekend, week, couple of months or year -don’t be discouraged. Just reach out. It only takes a week to feel better and back in control. It’s always so inspiring and motivating for me when I get the text messages after only one week about how much better you feel and are so so happy you are back on program and back to a controlled happy place. Knowing that each day you put in is a day that will return happy healthy feelings inside and out. Eating clean and healthy doesn’t only change your body it changes your mind and how you act. It keeps you in a positive mindset and changes your life for the better in every way.

You can either give up when the road becomes difficult

or you can keep going and make your path positive and happy!
Love to Live Healthy with Josephine Fitzpatrick
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July 9, 2018By Josephine Fitzpatrick

IT’S OKAY!

IT’S OKAY!
Lots of different emotions this past week. -Happy, sad, determined, mad, excited, disappointed-. You name it and I addressed it!  When you have a holiday week that is smack in the middle of two party weekends – the results are sometimes not pretty. It’s almost a given that at some point you might not do the right thing. How big and/or bad that thing– is very individualized across the board.
Now that the week is behind us this is what I will tell you moving forward. IT’S OKAY! It’s all okay. Food plays with emotions and feeling in the most drastic way. It can make you ride an emotional roller coaster that if not thought out can ruin your vacation, summer and your family fun. But what you have to remember is it’s not really the food that is doing it – it’s what you are doing with the food and how you are abusing it that creates the emotional roller coaster and results. The best thing you can do is learn from this past week and know what you will and won’t do next time. What made you feel good and what made you feel instantly bad. And most important how you feel today.
YOUR BODY CRAVES 6 CLEAN DAYS!
It’s so much more important to learn from your week then to be negative about it. There is no reason to beat yourself up or be upset with what you did last week or wish you would have done. You have to learn to say IT’S OKAY. What is done is done and whether you were good, bad or ugly you have to deal with it and move on. Once you come to terms with last week is when you will move on and put all your energy into today, tomorrow and this week’s weight loss. You need to think about the next 6 clean days your body wants, and craves so it can feel good. You should be embracing the clean eating and embracing being back on program so that you can get back to your very best and be ready for your next BBQ, Beach Day and Cheat Day.
CHEATING IS FUN ONLY AFTER EATING CLEAN
There is only one thing as good as cheating and that’s eating clean after cheating. Getting back on program and having your healthy clean weight loss days are what you need to embrace and enjoy. You are doing your body good and you know that these clean days are what make you enjoy your cheat day guilt free. The more consistent you can keep six clean days the better you feel, look and the more you will enjoy!
DOING THE RIGHT THING FEELS GOOD
I always like to address all the clients who lost weight this past week and did amazing. We had a lot of clients who lost, maintained or followed exactly what we planned. I’m super proud of you all.  You worked hard and stayed on program and remembered day after day what was important and what makes you happy! Congratulations to all of you for doing the right thing, working super hard and keeping yourself in a positive place.
DON’T FEEL SORRY FOR YOURSELF
For everyone else you know the drill and if you don’t this is it – you will be hungry this week and you will deal with it. Don’t sit and feel sorry for yourself because what is done is done. It’s time to pick yourself up and wipe yourself off -lick your wounds and move on to a positive place. Make your week a happy healthy and on program weight loss week. Because only you have the power, strength and want to make this week Amazing!
You can not make positive changes to yesterday 
But you can make them today tomorrow and the next day.
Love to Live Healthy With Josephine Fitzpatrick
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June 25, 2018By Josephine Fitzpatrick

No More Excuses – Only Choices!

No More Excuses – ONLY Choices!
The Proms and Graduations are over and the kids are gone, and now so are all the excuses! It’s time to get yourself back on track for the amazing summer that is ahead of you. In fact, by this time next week so many of you will be in Greece, Italy, Croatia, Bermuda and many other beautiful fairytale places. It’s a wonderful time of the year that you work so hard for all year to enjoy. You can feel it in the air- the summer sun and the little down time that takes place when summer arrives makes everyone relax a little more and take a little breather to enjoy the accomplishments of all the hard work that takes place the other 9 months of the year. Whether you will remain home or away what you must remember is this one important thing.
 
Summer is 10 weeks long. 
That is a really long time to either stay in control and lose weight; 
or maintain and stay the same as you are today; 
or do a lot of damage and end the summer in a very unpleasant place.  
As many of you know it doesn’t take much for the damage part. All it takes is not thinking, not planning and frequently over indulging – very easy to do any time of the year but especially in the social summer. And even though 10 weeks feels super long the reality is it’s going to go by in the blink of an eye. But this summer is going to be different because we are planning ahead so we stay in a happy controlled but fun place all summer long. That’s right – this summer we are going to try and control our brain and body and enjoy summer and all that comes with it without putting on the extra unwanted pounds.
So how do you find this balance – it’s not as hard as you may think. You need to look at your life as a whole and think about what you want and what makes you happy. Do you want to lose weight OR do you want to be able to go out and eat what you want?. Choose your hard and choose your outcome! Which is more important and what can you live with.  Are you okay with maintaining OR Is fitting in your clothes the most important thing to you. Or maybe you want to focus on your health because you know your numbers will sky rocket if you are not following your program and eating clean; or maybe it’s about how you feel and how important it is for you to feel good about your body inside and out so you can act accordingly. Maybe it’s all of the above. To find balance and get the best results that you can live with you need to decide what you will be happy with today, tomorrow and next week. Yes, eating is fun and indulging brings instant happiness for some, however seeing a high number on the scale and not fitting into your clothes by mid July might not be worth the frequent indulgences. Again – remind yourself to always choose your hard and choose your outcome! In order to choose your hard you have to always think about the outcome and not just the moment.  It’s easy to say “It’s my vacation and I want to over indulge.” But then you must remember you have to be happy with that outcome when you step on the scale. When you choose your hard and your outcome – you will find balance in what you choose and what you can live with.
CHOCIES:
MAINTAINING: If you have a lot going on one week and you want to maintain you will either do an extra cheat day or give up cheat days and incorporate one meal and drinks or dessert each day (this can’t be long term and should be done on a weekly basis always returning back to the one cheat day a week in between). Another option is to do cheat meal – dessert or drinks every other day. Always having a day in between to regroup with your clean program.
WEIGHT LOSS: Very simple you stick to your clean meals and snacks and one cheat day a week. This is very doable in the summer because if you plan ahead you can always find a healthy choice whether you are going to a bbq, a hotel or a different country. Staying on six days clean is very doable in the summer. You have your clean meals and snacks and if you are over 21 you can even use your snacks as drinks. There are no excuses to go off program. This is more about if you want to do it – then if you can do it.
WEIGHT GAIN:  Easy to do but never an option!
We always talk about planning and how important it is. But what is more important is following through on the planning. Do the right things and make sure that if you planned on being 110% this week – then you are 110% this week. If you planned on going off of dinner and dessert and then right back on the next day – make sure you go right back on the next day- no excuses.  If you planned on being off program 2 nights but clean all day then make sure you do it. Always think things through what tomorrow is going to feel like and the end result of your choices. Will it make you happy? Is it worth it? Think about where you are today and where do you want to be next week and next month. Learn to live and enjoy today but plan for what you want and where you want to be tomorrow.
Final thoughts – If you want to lose weight you can continue to do that. You follow your six clean days on program and your one day off. If you are going on vacation then you follow the maintaining plan. After vacation you go right back on. If you choose to maintain all summer that’s okay too. Just know what you are doing and what the outcome will be. Think things through and always remember that just because you have a lot of social events that you want to enjoy and celebrate doesn’t mean that you need to cheat at everything you go to. You can enjoy and celebrate everything without indulging in unhealthy weight gaining foods, and you will feel better and have a happier summer staying on program for both your mind and body. When you can be amazing and on program do it because every good healthy clean choice can make the difference between maintaining and gaining. And all the choices you make as the summer progresses will make the difference in how you look and feel each day.
 You are the only person who can make the excuse of why you are going off program 
and you are the only person who can give yourself a better excuse of why you are staying on program. 
Love to Live Healthy with Josephine Fitzpatrick
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April 23, 2018By Josephine Fitzpatrick

Sunny Monday!

 

It’s Monday and in New York it’s SUNNY! Something we haven’t been experiencing a lot of. It reminds us that we are another week closer to Summer Bliss. This past weekend was pretty awesome. Despite the cold temperatures we had literally hundreds of clients losing weight and reaching numbers they thought they would never see. Super, super exciting. Both online and in studio, you can just see, hear and feel the excitement in the clients. Everyone is really working hard and in a “hardcore” state of mind. The studio is buzzing with excitement because hey, let’s face it, when you feel good and you look good that is when you really want to share the love!

 

For most of you, the Innovation Program is not a diet – it’s a way of life. You live it and you love the way it makes you feel. And this is the time of year that you know to give it that extra little hard work that really pulls it all together so you get the very best results – every single week. For others, this is all new and while you may be just starting or on for a couple of months, it kind of all comes together and you realize how hard you have to work but you also realize when you do work hard and stay on your path and eat clean 6 days at 110% consistency – that’s when you get the best results. I say it all the time. In all aspects of life if you work hard you will get the results. Weight loss is something you should not mind working hard at because it’s for your health both mentally and physically. The changes in clients when they lose weight and eat clean – and the bounce in their step and the sheer happiness that is beaming from their healthy hydrated skin is beyond describable. I get to see you walk in the first day scared and bewildered because you don’t know how you go to where you are and then weeks – months later, I get to witness the amazing changes and this beautiful happy person who feels super fabulous about themselves and everything around them. Things that used to bother you no longer do. You can get through anything when you feel good about yourself and you feel mentally strong.

 

Saturday was a truly amazing day. I mean I love Saturdays to begin with. It’s when a lot of my clients/customers old and new come to visit, whether they have sessions or are just shopping. Many bring their adorable little cherubs with them. With the little light up sneakers. And of course even the adorable puppies come in too! It’s a really happy day and for most it’s either Cheat Day or they know the next day is Cheat Day, and that always makes everyone happier! But what was so nice was the excitement.    Everyone was just so excited to be losing weight and really excited to be feeling great and doing the right thing –  and it’s just so contagious you just feel it and want to be a part of it. Who doesn’t want to be a part of happiness. There is so much sadness in the world – today you have to make sure to appreciate and enjoy every bit of happiness that comes your way. Most important, make sure you are creating your happiness everyday.

 

Now that the sun is shining and the summer doesn’t feel as far off as it did two weeks ago, I keep getting asked one question repeatedly.  How much can I lose by July? So I came up with this table to help you decide where you are and where you want to be so you can see not only what is doable but also how everything is the result of how hard you work and how close you stick to your menu.

 

Click to download: Weekly Weight Loss APRIL-JULY

 

You can do one pound a week or three pounds. You can be a mix of snail, turtle and shark and lose different amounts each week. But the bottom line is, you want to lose every week – and in order to do that you need six clean days and ONLY one Cheat Day. I can’t stress to you enough that now is the time to do it. Summer is crazy and beautiful and very, very busy. It’s not the time to be focusing on being hardcore. Be hardcore now so when summer arrives and the fireworks are going off  you can incorporate some maintain weekends. The harder you work, the better results. The more consistent you are, the more consistent the results. It’s all about doing the right thing but not only when it works for you – it’s about doing the right thing and making the right choices ALL THE TIME – even when it’s not convenient – because those are the times that create the weight loss.

 

I can tell you this – the clients that were in the studio this past weekend and those that weighed in online. They are beyond happy, they look amazing and they feel amazing and it shows. If you want to be that person – if you want to put your clothes on and feel good and go out and feel amazing, if you want to just be happy and have that feeling of control in what you are doing – then you need to be 110% committed to the program and to yourself.  If you are, I promise you that you will feel the best you ever felt and you will look the best you every thought possible.

 

My last thought for you on this beautiful Monday: IT’S HARD – BUT IT’S WORTH IT! Will you feel hungry? Sure, you will feel hungry. But think about it – you are always hungry.  You are hungry even when you are overeating. So at least when you feel a little hunger now you will be getting great results from it! Don’t let anything stop you and don’t get in your own way. REMIND YOURSELF: If you want this and you want to feel great and you want to feel happy and go into the summer feeling inspired, motivated and in control – then commit to yourself and commit to the program. Eat clean six days and enjoy your ONE Cheat Day. Before you know it, you will be the happy, excited, inspired person waking up, jumping out of bed and excited to get dressed. Because you feel good and there is nothing better than feeling good about yourself – especially when you know that YOU are the one who made it happen.

 

YOU WANT TO BE
POSITIVE, INSPIRING, POWERFUL…
THEN WORK HARD EVERY DAY AND GET THE RESULTS EVERY WEEK

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury NY 11797
211 E 43rd Street Manhattan, NY 10016
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April 16, 2018By Josephine Fitzpatrick

Choose Your Week

 

Are you going to be a SNAIL – a TURTLE – or a SHARK.  

 

SNAILS – move very slowly and have some temporary stops along the way – but always in the right direction
TURTLE – moves faster than a snail, in the right direction and doesn’t stop until it get to its destination
SHARKS – the amazing shark is full speed ahead. Always does the right thing and in the right direction and never lets anyone or anything get in its way. 
 

 

Whether you decide to be a SNAIL, TURTLE or a SHARK this week the scale will move. How hard you work will decide your results. Sometimes you might always be a snail or sometimes always a shark. Most people fluctuate from a snail to a shark. And then we have those who are always turtles and they are happy being a turtle – and that’s okay too. They get to their destination a lot slower than a shark but faster than a snail and they are always moving. The one thing you DO NOT WANT TO BE is a SLUG. Slugs get nowhere and people step on them or over them constantly. While everyone else is getting to their destination, slugs are always in the same place – crying about where they want to be but not putting the effort into getting there.  That’s NOT who you are or who you want to be.

 

One thing I know for sure. Whether you decide to be a Snail, a Turtle or a Shark – if you get right back on program TODAY and follow your menu – tomorrow you will feel better, mid week back in control, and by the end of the week when it’s 70 degrees again you will feel amazing. And you will be so so happy you have a solid 110% clean week behind you. When you have control over what you are doing you feel your best. When you follow your program you get that lighter, happier, healthier feeling that is just an amazing place to be, especially knowing that summer is around the corner. It’s April – and if you start now you can have what you want and feel amazing this summer. Work hard and you will get the best results. What you do and how hard you for for your goals is always your choice.

 

 
THIS WEEK YOU WILL
SNAIL IT, TURTLE IT, OR SHARK IT 
BUT YOU WON’T SLUG IT!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10016
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April 9, 2018By Josephine Fitzpatrick

Get Right Back on Program

 

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

 

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

 

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

 

ASK YOURSELF…
 

 

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

 

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

 

~Love to Live Healthy with Josephine Fitzpatrick

 

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

Be Mentally Strong Today!

 

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

 

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

 

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

 

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

 

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

 

~Love to Live Healthy with Josephine Fitzpatrick

 

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

NAVIGATING AROUND THE HOLIDAY and VACATION…

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

~Love to Live Healthy with Josephine Fitzpatrick

 

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

Snow Brings Spring Flowers…

 

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

 

ARE YOU DOING AMAZING?

 

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

 

ARE YOU STRUGGLING?

 

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

 

DON’T COMPLICATE IT!

 

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

 

A LITTLE STORY…

 

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

 

WORK HARD – PLAY HARD

 

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

 

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

 

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10017
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