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March 2, 2015By Josephine Fitzpatrick

Start Thinking About Shorts Season Now

Yesterday it snowed several inches again on Long Island. It seems like winter is never ending, but now that we have transitioned from February to March, shorts season is right around the corner and Spring Break is just a couple weeks away. Now is the time to put in that extra effort toward reaching your goals, not in May. As soon as the temperature starts to increase and little bits of green grass start to replace the inches of snow, you will wish you has started thinking about spring and summer sooner. 

 

 

Focus on the habits that will get you there. Choose to eat a healthy breakfast every morning, pack healthy snacks for during the day, exercise consistently, make a healthy grocery list, plan your week on Sundays or any tasks you want to take on. Don’t worry if you can’t get everything right at once – that is why you are starting now while there is plenty of time to build healthy habits and get results. Instead of saying something vague like “eating right” make it more specific and attainable, like cutting back on sugar or snacks, having fish a couple times a week, switching coffee for tea in the morning, etc. These little changes are your building blocks for not just summer weight loss, but a sustainable fitness plan that can become your healthy lifestyle. 

 

 

The last thing you want to do is wait until it’s too late and then go on an extreme quick-fix program. These programs not only instill an unhealthy relationship with food and exercise, but they seldom work or offer long term solutions. If you try to make an extreme change in a short amount of time, you will be more likely to gravitate back to your old habits. Slow and steady wins they race, and also continues to feel the benefits long after crossing the finish line. Working hard for your weight loss goals will not only ensure your good habits stick, it will also make you less likely to back track when you remember all that you went through to get where you are. When you go on a quick fix diet you don’t experience the value of hard work and realize what you are capable of. The journey is just as important as the destination. 

 

 

Whether you are new or coming back to exercise and healthy eating, even beginners will experience great results. You have the time to get stronger, build endurance, develop technique, and change the way you eat little by little, all while losing weight. For those of you who are already hard at work and on the right track, now is the time to put in the extra effort. When it’s time to put on that bathing suit or summer dress, you will be glad you did. 

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

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February 26, 2015By Josephine Fitzpatrick

Exercise For A Healthy Heart

 

As this month comes to a close we want to end on a heart healthy note. February is American Heart Month which aims to raise awareness about heart health, lower the number of heart attacks and strokes each year, and make sure that Americans know their blood pressure. If you haven’t already, check in with your doctor if it’s been a while since your last appointment and take the right steps to keep your heart healthy or manage your condition. In a previous blog at the beginning of the month we talked about ways to keep your heart healthy and strong, so now we want to offer some more detail about hearth healthy exercise.

 
Like any other muscle in your body, your heart gets stronger and healthier if you lead an active life. People who don’t exercise are almost twice as likely to get heart disease as people who are active. All it takes is something as simple as a 30 minute brisk walk each day. Not only will exercise help you burn calories and lose weight, it can also help lower your blood pressure, reduce LDL (“bad”) cholesterol, and boost your HDL (“good”) cholesterol. Before you start with any exercise, especially if you are a beginner, check with your doctor and make sure you’re healthy enough for whatever activity you have in mind.

Make sure your exercise plan is balanced. Cardio is an obvious choice for heart health, but stretching and strength training are also important parts of the picture. Stretching will make you more flexible – do it after you’ve warmed up of after you exercise. Strength training can be done with weights, resistance bands or through an activity like yoga. Cardio, or Aerobic Exercise, can be any activity that raises your heart rate – running, jogging, and biking are good examples. Swimming and hiking are great choices if you’re looking for something low-impact.

If you have been diagnosed with heart disease or have had heart surgery, exercise is an important part of keeping your condition under control and also a big reason to be extra careful. Ask your doctor about what’s safe for you, including heavy lifting and strength training. Heavy lifting isn’t just limited to exercise – make sure you’re being safe when you are lifting or pushing heavy objects, or doing chores such as raking, shoveling, mowing and cleaning. You should only do what you can do without getting tired. In general, pace yourself, don’t exercise outdoors when it is too cold or hot or humid (high humidity can make you tire more quickly and extreme temperatures can affect circulation), and stay hydrated. If you take medication for a heart condition, make sure you understand how it can affect your response to exercise.

Always pay attention to how you’re feeling during exercise. Even if your doctor has cleared you for any activity you choose to participate in, always pay attention to your body and stop immediately if you experience pain or pressure in your chest or upper body, break out in a cold sweat, have trouble breathing, have a very fast or uneven heart rate, or if you feel dizzy, lightheaded or very tired. It is normal for your muscles to be mildly sore for a day or two after your workout and you will probably breathe harder during a workout, just make sure that you would still be able to talk to someone while doing whatever activity you participate in (otherwise you are pushing too hard).

Although American Heart Month is about to come end, take these tips and keep them in mind year round.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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February 23, 2015By Josephine Fitzpatrick

Make Healthy Eating A Way Of Life

Right now you are eating healthy and clean as part of your weight loss plan, but there are so many reasons why you should make these healthy changes permanent. You will experience many health benefits when you lose weight and eat healthy, such as arthritis relief and the prevention of diabetes and heart disease. Don’t think of healthy eating as a just a way to get that number on the scale to shrink. Think of your weight loss plan as a way to change your eating habits for good and make them part of a healthy lifestyle. 

 

 

One of the worst parts of any diet is being hungry. With clean eating, portions aren’t smaller – they’re healthier. When you take the time to eat at the right pace and let your body register when you are full, you will realize that a healthy amount of food at each meal will always keep you satisfied. This is why clean and healthy eating is so effective – it’s not about eating less, it’s about eating right. Healthy eating will keep you feeling full throughout the day and keep you away from unhealthy snacking. Other diets restrict you and even eliminate entire food groups just to help you shed weight, but they don’t offer any long term solutions. Healthy eating is a way to lose weight that is sustainable. It will make you lose weight without depriving your body of anything it needs.

 

It may feel like you have to work at it every day, but the small changes you make are actually making a big difference. Each time you resist an unhealthy food you are craving, you are overcoming that feeling of need little by little. The same way you can’t lose a large amount of weight overnight, you can’t change your eating habits overnight either. It takes as much mental work as physical work to make your healthy changes permanent. 

 

This may sound crazy, but the last thing you want to do is try to be perfect. You can’t put too much pressure on yourself and lose your focus every time you slip up or hit a bump in the road.  You just have to get right back on track when you make a mistake. One unhealthy snack or meal won’t undo all your healthy efforts and it doesn’t mean you have to give up or start over. The same way you go back to healthy eating after a cheat day, you just have to go back to the plan after a misstep. Don’t put too much thought into it. Life is always full of ups and down, you just have to bounce back. You don’t have to be perfect to be healthy. 

 

Making healthy eating a way of life is all about eating with purpose. Don’t eat something because you crave it or because it is in front of you. Eat when you are hungry and eat to fuel your body. You chose to lose weight for a good reason – stay on that path and make heathy eating your lifestyle.  

 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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February 16, 2015By Josephine Fitzpatrick

Snow is Temporary

 
Don’t sabotage yourself!
 
I want you to realize that the snow is very, very temporary. Like when the snow melts and brings beautiful green grass…It’s like a coat over a bathing suit. You are going to take off the coat and whatever you have been doing while it’s snowing is going to show. STOP SABATOGING YOURSELF. Snow doesn’t mean food. It means inconvenience, but it can also mean fun.    
 
Just because the kids are home for vacation or a snow day that does not mean you have to eat all day. Teach that there is more to do on snow days or days stuck inside then just baking and eating. Play tag in the play room or basement. Set up a fort and watch a movie together. Have a dance contest. Do some arts and crafts or painting so your hands are occupied. Play a board game.  
 
If the kids are not around…clean out an old closet that has been waiting for your attention. How about the play room or basement that may need some organizing. Maybe do an extra exercise video today or read a book that you have been putting aside.
 
Don’t throw in the towel because there is another snow day or because the kids are home from school for another week long vacation. The very worse thing you can do today is say “I’m going to start tomorrow” because they are home…AGAIN.
 
Use today as a day to challenge yourself to eat healthy while your kids are around. Since they are not going anywhere anytime soon it’s a good idea to learn to eat healthy and make the right choices when they are with you. Try not to use your kids as an excuse to overeat. REMEMBER: CHILDREN LEARN WHAT THEY LIVE.
 
It is February 16th!  If you haven’t started or feel a little off track then start this week! If you lose 1 pound by the end of each week starting this Friday the 20th until the Friday of Memorial Day you will have lost a total of 15 Pounds!!! WOW!!! 15 pounds, and that’s only with doing 1 pound a week. If you throw in some 2 and 3 pound weeks along with your 1 pound weeks – you will have a 20-30 pound weight loss by Memorial Day weekend.
 
At the end of the day it’s a very simple concept. Eat healthy 6 days, indulge on the 7th, and lose weight. The cleaner you stay 6 consecutive days, the more weight you will lose weekly.  The days may go slow but the months are flying by….
 
 
SNOW TODAY SUMMER TOMORROW
 
 
 
USE THE CHART BELOW TO HELP YOU TRACK YOUR WEEKLY WEIGHT LOSS: 
Click the links below the pictures to download.
 
WEIGHT TBLE
 
EXAMPLE TABLE
 

~ Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

 
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February 12, 2015By Josephine Fitzpatrick

Valentine’s Day Weekend

 

In a blog post last month we talked about avoiding excuses. This time of year there are excuses around every corner that will keep you from reaching your goals: I’m too busy, it’s too cold, I don’t feel well, etc. And soon Valentine’s Day will add even more of a challenge. Valentine’s Day is a special holiday for spending time with those you love, but unfortunately it tends to be more about showing you love someone through chocolate, candy and a big dinner. Don’t let another holiday be your excuse to indulge in food you wouldn’t normally eat just because everything is heart shaped or holiday themed.

 

Despite your best efforts, you’ll probably find yourself loading up on chocolate for your children’s Valentine’s Day party at school. We all remember those little Valentines with a little piece of chocolate or candy attached to it that each child hands out to their classmates. As fun as they are to give and receive, you’ll probably be the one putting them together the night before. And with all that candy in front of you, it wouldn’t be so bad to have just one, right? Or a couple? They’re so small, they won’t matter…this kind of thinking is never good. Keep healthy snacks around if you think you’ll be tempted and save the snacking for the weekend. And make sure left over candy doesn’t linger in your house.

 

Instead of putting the focus on food and gifts, make a plan to do something fun and meaningful with those you love. Luckily Valentine’s Day is on a weekend, so there are a variety of activities or special outings you could plan. Spending quality time with family and friends is the greatest gift – make it special even if it is as simple as a meal at home together. Make it more about what the holiday means and less about what you buy or give to each other. When it inevitably does come to gift giving, you may not be able to control what you receive but there are so many gifts other than a box of chocolates that are just as thoughtful and romantic. Putting in a little bit of time to give a gift that is truly meaningful like a photo album or that certain thing they’ve had their eye on will be so much more special and worthwhile. Even if you choose to make Valentine’s Day your cheat day, try not to make it a cheat weekend.

 

Holidays tend to make us feel like the rules don’t apply because we want to live in the moment. There’s nothing wrong with embracing a holiday, just keep in mind that that doesn’t always have to mean eating what you want and not caring until Monday morning. Just remember – the best parts of any holiday won’t disrupt your weight loss plan.

 

~ Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

 

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February 5, 2015By Josephine Fitzpatrick

How Healthy Is Your Heart?

 

February is American Heart Month, so we want to ask – how healthy is your heart? Heart disease is the leading cause of death for men and women in the United States. But the good news is, with healthy choices and the management of health conditions, heart disease can often be prevented. Make sure you are doing everything you can to keep your heart healthy and strong with the following tips for a healthy heart:

 

1. Get a check up. In general, you should be getting a check up at least once a year. If it has been more than a year or you can’t even remember the last time you saw your doctor, now is a great time to get yourself checked out and get the right tests done to make sure your heart is healthy. Ask about blood pressure tests, cholesterol tests, diabetes screening and seek counseling if you need extra guidance. Learn about prevention for conditions you may be at risk for. Keep cholesterol and blood pressure in check. Cholesterol is one of the major controllable risk factors for heart disease and heart attack. When there is too much LDL (“bad”) cholesterol circulating in your blood, it can slowly build up in your arteries and create plaque that can narrow your arteries. If a clot forms, it can block a narrowed artery and a heart attack or stroke can happen. High blood pressure can damage your heart and arteries by placing too much pressure on them. This can cause microscopic tears in the walls of your arteries. If you are already at risk for heart disease, or take medication for blood pressure, high cholesterol or diabetes, follow the instructions carefully. Manage your symptoms and medications carefully with your doctor.

 

2. Eat right. Having a healthy diet is great for your weight loss but can also help prevent heart disease and improve heart health. Reduce trans fats and steer clear of foods high in sodium. Look for foods with protein, fiber and Omega-3. Omega-3 fatty acids help reduce inflammation in the body and can prevent damage to bloods vessels that can cause heart disease. Salmon is a great source of Omega-3 (as well as many other vitamins and minerals) which makes it such a smart choice for heart health. Look for protein in legumes such as beans, peas and lentils. They are great for your heart because they have no cholesterol. Nuts such as walnuts and cashews are also extremely healthy sources of protein. Fruits with antioxidants like blueberries help remove free radicals (harmful molecules that can contribute to heart disease) with their powerful antioxidants. Spinach is probably the healthiest food for your heart with Omega-3 fatty acids, antioxidants, vitamins and fiber. It has a particularly high amount of folate, which is important for building and maintaining healthy cells – especially red blood cells needed for heart health. Ground flaxseed is also high in Omega-3 and fiber and can be added to yogurt, oatmeal and even mustard for an extra healthy meal or snack.

 

3. Don’t smoke and limit alcohol use. Alcohol can increase the risk of high blood pressure and heavy drinking can weaken the heart muscle. Smoking is also a risk factor for high blood pressure as well as heart failure and coronary artery disease which can lead to heart attack.

 

4. Exercise regularly. Check with your doctor first to know how much activity is good for you, but exercise is the best way to build a strong heart. Walking is the simplest way to get your blood pumping. Swimming, cycling, skating, and jumping rope are also great ways to move you body and step it up a little more. A class like Zumba can be a fun way to get your heart pumping, just make sure you can handle this cardio workout. Weight training and resistance bands will help you stay in shape and can increase “good” cholesterol. Yoga is also a great heart healthy activity that combines stretching, breathing and relaxation – something that is important to our last heart heath tip.

 

5. Limit stress. Identify your sources of stress such as anxiety, aches and pains, trouble sleeping, and fatigue. Learn techniques to reduce stress, like deep breathing, meditation, guided muscle relaxation and yoga. Get plenty of rest as often as you can. Clear your mind of nagging worries and let go of things you can’t control. Spending time stressing about other people or situations you can’t control will just take away all your energy and stress your body. Take 10 minutes to get some air and take a break every day. Most of all, take care of yourself.

 

This month we will revisit Heart Health and provide more tips and ideas for getting your heart healthy and strong.

 

~ Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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January 22, 2015By Josephine Fitzpatrick

Stop Looking for Excuses

 

There are so many reasons to take it easy this season but now is not the time to hibernate! Excuses to stray away from your weight loss plan are everywhere. But this year isn’t going to be the same as the last. It may feel impossible to spend your time and energy on getting fit, but now really is the best time to focus on your weight loss.

 

One of the most common excuses this season is the weather. Being bundled up and feeling sluggish in the cold temperatures isn’t exactly the right environment for outdoor activities or heading the the gym. But believe it or not, this is exactly the reason why you should exercise regularly – what better way to warm up than to work out? Instead of sitting on the couch under a pile of blankets, get your body moving to warm yourself up. The best part is, you don’t even have to leave the comfort of your home to fit in a workout. Try some of our at home work outs (https://innovationweightlossandfitness.com/portfolio/4230/) or check out our Pinterest for more ideas (http://www.pinterest.com/innovationny/).

 

Another seasonal condition that can keep you from working out can be the lack of sunshine. Less daylight can make you feel like the day is over by 4 p.m. Again, just because you don’t want to go outside int he darkness to get in a workout doesn’t mean that you have to miss out. It can also be a good idea to switch to morning workouts if you have the time. You can get in some sunshine and start your day right, which means you have a better chance of having a good rest of the day.

 

Feeling under the weather? Cold and flu season is in full swing, but you don’t have to let minor symptoms get in your way. Dealing with the sniffles is likely to be part of your winter season, so don’t let it be an excuse to cancel a workout. Many time exercise can actually help you feel better. Exercise at a lower intensity or pick something low impact and slowly build back up to a regular workout as you feel better.

 

You may not want to think about it now, but warm weather isn’t as far away as you think. Skipping a workout or deviating from your weight loss plan for a day or a week may not seem like a big deal when spring and summer feel so far away, but now is really the perfect time to get ready for warmer seasons. You don’t have forever, you have a couple months and you can do a lot in this time. Make it count! You will feel great and look great when it’s time for shorts and t-shirts.

 

Turn your excuses into reasons to motivate yourself. Winter is no excuse to stop working towards your goals. Keep a positive outlook and soon even the smallest healthy choices you make will have major results.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8301 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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January 12, 2015By Josephine Fitzpatrick

Winter Recipes That Won’t Hurt Your Weight Loss

 

Just because this time of the year is associated with heavy winter foods, that doesn’t mean that there aren’t an abundance of recipes that won’t hurt your weight loss. There are many dishes that can be made in a healthy way, and some surprising ways to take advantage of fruits and vegetables that are in season.

 

When you think winter, the first food you may think of is soup. There is nothing like a warm bowl of soup after a long, cold day, but many soups are just as high in calories and sodium as some meals that you would never think of ordering while trying to lose weight. Keep it simple with a Vegetable Soup made from vegetable broth and your favorite vegetables like onion, celery, carrots, green beans, peas, tomatoes and more. Add just a teaspoon each of salt, thyme, and oregano and one bay leaf, and you have a simple, delicious soup that will satisfy your hunger without negatively affecting your weight loss.

 

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Slow cookers are a great way to get a delicious meal without having to spend too much time in the kitchen. You can use a slow cooker for this recipe for Quinoa and Veggies: Rinse and add one and a half cups of quinoa to the slow cooker. Add one tbsp of olive oil then add three cups of vegetable broth, one chopped medium sweet red pepper, one cup of fresh green beans, one chopped small carrot, one chopped small onion and two minced garlic cloves. Cook on high for 2-4 hours or low for 4-6 hours.

 

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Salads are a no brainer when it comes to weight loss, and winter is a great time to mix it up with healthy and flavorful ingredients. Try something zesty and fresh with a Lime Marinated Grilled Shrimp Salad. Simply combine shrimp, two tbsp olive oil, two tbsp lime juice, 2 tsp lime zest, one tsp ground cumin, one tsp dried oregano, one tsp garlic powder, and salt and pepper to taste in a medium bowl and toss until each shrimp is covered. Cover the bowl with plastic wrap and refrigerate for 15 minutes. Cook each shrimp for about 4 minutes on each side then allow it to cool slightly. Serve on top of mixed greens with a vinaigrette dressing.

 

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Vegetable chips are a great snack and can be made from a variety of veggies and seasonings. When you’re looking for something to munch on, try Zucchini Chips. To make these, thinly slice one medium zucchini then lay the slices on a paper towel. Sprinkle the slices lightly with salt and then let them sit on the paper towel for 10 minutes (this will help draw out the liquid so they cook faster). Lay out the slices evenly on a baking sheet lined with parchment paper and sprinkle with seasonings of your choice. Bake for about 2 hours, let them cool, and enjoy!

 

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Smoothies may not sound like an obvious winter suggestion, but they are a great way to to get some fruits and vegetables into your day. Kale is a super healthy food that is currently in season that is great for smoothies. Blend one cup of kale, one cup of water, one medium apple, the juice of one lemon, two sprigs of mint and one cup of crushed ice for a delicious and healthy Green Winter Smoothie.

 

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~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

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January 8, 2015By Josephine Fitzpatrick

3 Tips to Stay Clean This Season

Winter can be the hardest season for clean eating. It is a time for being inside surrounded by the delicious smells of kitchens and restaurants. We look for warmth and comfort in hearty soups and heavy meals and sauces. We use up more energy in the colder months just to keep our body temperate up, which means we feel the need to eat more. Feeling cold can trigger cravings for those warm and tasty foods, so here are a few simple things you can do this season to keep yourself on track with your weight loss and to feel healthy and clean.

 

1. Eat what is in season. You may have your go-to meals and snacks but with the changing seasons you should change up what you eat a little bit. It’s a good idea to take advantage of what fruits and vegetables are in season to get the most benefits from them. Instead of a tropical fruit smoothie, try something dense and green with kale or something rich in flavor and antioxidants with pomegranate. Both of these foods are in season this time of year and can be used in salads and snacks as well. Beets are also a great choice and very versatile – they’re excellent for juices and in salads. Believe it or not, salads will warm you up just as much as soups or stews. As long as your body is provided with something to burn for heat, it’s up to you what you choose to eat. Some other great options if you’re looking for something different are nuts and seeds. Try heating them in the oven for a delicious, warm snack.

 

2. Warm up with hot drinks. After a long, cold day you don’t always have to turn to food to warm you up, especially when you don’t really have an appetite and you’re just looking to have something. Hot drinks like water with lemon or tea will not only feel good, but they’re good for you. Lemon and ginger in tea or warm water can help boost your immune system in cold and flu season by flushing out toxins, warm you from the inside out and they’re great for weight loss. They’re also a better alternative to coffee or hot chocolate, which have a much higher amount caffeine and sugar.

 

3. Keep a level head. Remember that cravings are psychological. Your brain may try to convince you to eat certain things when you’re cold, but that doesn’t make them necessary. By definition, a craving is just an intense, urgent or abnormal desire or longing. Your body needs fuel, but even in these cold months dense foods don’t always have to be high in calories or carbs.

 

Cravings are always hard to manage but especially more so this time of year. But when you are able to satisfy hunger with something healthy instead of whatever you are craving, you won’t derail your weight loss.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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January 5, 2015By Josephine Fitzpatrick

How To Stick To Your New Year’s Resolution

 

It’s time to shake off that holiday haze and get back to reality. Some people see it as a welcome end to a hectic and busy holiday season, while some may still be clinging to the last few moments of celebration. Either way, for almost everyone it is time to go back to school or work, say goodbye to your relatives and put the decorations back in the attic. Returning to your usual work or class schedule is impossible to avoid so maybe you’re thinking about taking your time getting back to your weight loss plan. January 1st was still part of the holiday break so maybe you planned to get serious about your resolution today…But you weren’t ready to get up when the alarm clock went off this morning, so forget about having your head in the right place when it comes choosing what to eat this week. And those leftovers shouldn’t go to waste, right? The passing of another holiday season and the stress of going back to your regular routine may make you feel overwhelmed, but now is not the time to shy away from your commitment to your resolution. Take this as an opportunity to kick things into high gear. Use this fresh start to build on what you have been doing.

 

But beware – the worst thing you can do right now is go overboard. Putting too many things on your plate or trying to quit certain things “cold turkey” can make you weaker and crumble under pressure. If you have a long list of strict resolutions or things you want to accomplish (quit candy, cut alcohol consumption, exercise more, drink less soda, drink more water, eat more vegetables, get healthy, try juicing or a detox, eat more protein and focus on your weight loss, etc.) all at the same time, your brain is going to be the one getting the workout instead of your body. When you split your attention and have too many priorities it can actually make it harder to accomplish anything at all. For example, if you over do it at the gym it just means you’ll probably dread exercising and be less likely to workout. Instead, push yourself just beyond your comfort zone without getting too intense. Similarly, if you were to skip meals or try some crash diet you are basically setting yourself up for failure. Making changes to your eating and exercise habits is possible when done right.

 

The best way to succeed is to break up your resolution into manageable pieces. You should make realistic goals that are specific to you. If you have never been a runner and then decide to run a marathon next month, you should probably reconsider. Or if you want to cut down on how much sugar you consume, you will probably be feeling cravings after just a day or two without it. Your brain automatically prefers comfortable, old habits over new and different ones. For a while, for example, you will still crave sugar or resist going for a jog, but eventually you will be running a full marathon and will have left those sugar cravings behind. The most important part of this idea is to have a plan and hold yourself accountable. Make clear goals for each month or week and keep track of them. If you miss a goal, it’s not the end of the world. Readjust your plan and keep going. You’re not giving yourself any excuses to quit, you’re actually ensuring your success.

 

Most of all, it’s important to remember that this will take time. It is commonly felt that resolutions need to be accomplished within the beginning of the new year for them to count, but remember that a year is 12 months. It’s not a January Resolution, it’s a New Year’s Resolution. Changing your habits and completing a major accomplishment won’t happen over night. The changes may be small and gradual, but that doesn’t make them any less of a success. By the end of the year you will have accomplished so much that you never thought would ever be possible right now. The same way you start with simple, short phrases when you learn a new language – start small and you will see major results.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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