logotype
logotype

No products in the cart.

healthy habits Tag
Home Posts Tagged "healthy habits"

Tag: healthy habits

FitnessHealthy TipsLifestyle
June 14, 2017By Josephine Fitzpatrick

Don’t Just Do The Program – Live It!

 

Just when you think you have it all under control – a busy end of the week comes along and throws you right off your path. Don’t worry, you are not alone. This is such a busy time of year with camp, proms, graduations. There is celebration after celebration and you are trying to be so good but feel the weakness of the struggle. This is when you really need to be your strongest because if you give in there may be no return and that is simply not an option before summer begins. When you live the program, you learn that you can have maintain weeks when it’s busy. That doesn’t mean you treat every day like a Cheat Day or even have a Cheat meal. It means that maybe you had an extra on program snack or two? A little hungrier day and you had an extra mini meal or maybe your food wasn’t as clean as you would have liked but you did your best. We all have busy times and we have to allow for them and learn that the best way to get through them is to not just do the program but learn to live the program and be okay with maintain days when you need them. Sometimes just being okay with it and giving yourself permission is all you really need to stay on program.

 

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 said, “You are so right – 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. When we know this, you have to wonder what makes us so easily go to the dark side. But the answer is simple. There is so much temptation around you at all times it’s so easy to go off in the wrong direction. When you are super busy with work, family, school ….  it’s even easier to fall prey to what’s around you – and when you don’t own it because you don’t think it really affected you – it’s like a delayed reaction. First, you got away with it, no real damage. Then, you do it again and before you know it you are 10 pounds heavier from that one “off” day. Contrary to what many think – it doesn’t really come on faster than it comes off. It just feels that way.  Because it is a delay and by the time we see the real affects of it we are already 5-10lbs up. You must grab hold of it before you lose control.

 

If you feel the struggle here are some tips to help you:

 

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.

 

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. Remember to plan what you are doing when you get home. If you know that you come home and raid the pantry then plan a different routine when you get home. Come home and go for a walk, jump in the pool or take a shower! It may sound silly but once you break your habit that sabotages you, that is all it takes to have better results. Do anything other than your usual walk in the door head and for the pantry.

 

3. CHOOSE YOUR HARD: Is it harder for you to walk away from the food or get on the scale the next morning and see an unhappy number? Is it harder to go to bed a little hungry or wake up feeling bloated and swollen. Everyone has a choice and even though at the moment you may think one is harder- when you really think it you may surprise yourself at what is not only harder but more upsetting for you. THINK – CHOOSE – DO!

 

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.

 

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. It has to become a way of life for you and when you treat it like that you will see the changes and you will keep the changes. And even if you have off times in between you will maintain AND not gain – that’s when you know you are not just doing it you are living it.

 


TODAY START BY LIVING THE PROGRAM

 

Staying mindful about what you want and what you are willing to do to get there
   Owning what you did and CONTINUE on program to GET BACK to feeling good 
DO NOT WRITE YOUR OWN RULES – listen and follow the ones you know that work for you

 

Enjoy the Journey because it’s amazing when you are putting the work in and FEELING GREAT about who you are and how you look and feel.  

 

BE THANKFUL FOR WHAT YOU HAVE BUT FEARLESS FOR WHAT YOU WANT!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
Read More
FitnessHealthy TipsLifestyle
June 2, 2015By Josephine Fitzpatrick

Make Healthy Habits Stick

We’ve all felt that excitement and anticipation when trying something new or making a change. We are hopeful and motivated for the future and nervous about the road ahead at the same time. But once those beginning jitters go away, how do we keep ourselves on track? Reaching a weight loss goal can be a long and difficult path to success, but the habits you form in the beginning will help get you there. The little changes and progress you make every day will add up in no time, and the longer you stick to your healthy habits, the more you will benefit and the easier it will all become over time.

 

You have to start by committing to a goal. It may seem unnecessary, but making your goal something specific and attainable can help you form habits to get you there. Once you pick something, break it down in to smaller steps that you can work on each week and each day. For example, if you want to make a certain amount of progress by a certain date, break it down week by week to help you stay motivated. Seeing yourself lose each week will make you want to try even harder the next week and soon you will feel really good about your healthy habits when you see how they are working for you.

 

As much as we try, it is inevitable that there will be bumps in the road. When you have a craving, think it through. 10 minutes from now do you want to feel guilty or proud? Think about the benefits and the downsides and make your choice with logic and a clear head. None of us are perfect, but you do have a choice when something doesn’t happen the way we want it to: give up or learn from it. Understanding the real reason why you can’t stick to your habits or why you haven’t been able to make it work in the past can help you find success this time. Move forward with new understanding but don’t be hard on yourself. Making a major change in your life can require constant effort and be quite exhausting, but the new habits you form from hard work and dedication will help you reach your goals and sustain a healthy lifestyle. Slowly, it will become easier and easier to make the healthy choices until they become habit.

 

An important part of making smart choices is having a plan and being prepared. If you want to eat clean, you have to have healthy food in your home or a plan when you eat out. Make a grocery list, check restaurant menus ahead of time, plan your meals and snacks – do whatever it takes to give yourself a helping hand.

 

The definition of a habit is an acquired behavior pattern regularly followed until it has become almost involuntary. You may feel nervous and impatient in the beginning, but even the smallest changes you make are setting you on the right path. The work you do day in and day out may feel tedious sometimes but you are rebuilding your lifestyle while also losing weight. It takes time and hard work but that’s what makes it worth it.

 

~ Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Read More
FitnessHealthy TipsLifestyle
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

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan NY 10018

Read More