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SHARI RAUCH 25 LB WEIGHT LOSS

LOVE TO LIVE HEALTHY PODCAST

TRANSCRIPT

Josephine (Host)

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today we have a very special guest, one of our success stories, Shari Rauch. Let’s see, I’m going to bring her in. Hi Shari, can you hear me?

Shari (Guest)

Yes, I can hear you. Hi.

Josephine (Host)

Hi. Welcome. One of the absolute things I love is that about your story is it’s the second time you did this. You had success the first time, lost all your weight and it was years ago how long ago was that? 

Shari (Guest)

2015. 

Josephine (Host)

And then, of course, with everything, life, age, pandemics, name it, you gained weight and you came back. I guess it was like in the summer, right this past June,

Shari-(Guest)

June, yes

Josephine-(Host)

Okay yes, and what I love and I think is so inspiring and this is what I told you, I wanted to share so much with our audience is you were a one pound a week weight loss and sometimes you weren’t even a pound. 

Let’s talk about first, how much did you lose so far? 

Shari-(Guest)

25 pounds

Josephine-(Host)

Wow. That’s amazing. It’s a lot of weight. It’s insane, especially doing it like that. But if you think about it, did we ever have a two pound week? I think once or twice, right?

Shari (Guest)

Yes In the beginning there were a couple of times I would lose two and a half maybe, but that was the most I ever got in one week. 

Josephine (Host)

That’s what I thought. And, honestly though, look at like you now. Like, if you look back and if you would have given up because it wasn’t a lot of loss each week, you would have just regained the weight and ended up starting all over again.  

This is what I tell people all the time if you stop and then you just regain what you lost, it’s the hampster wheel you never get anywhere and just keep starting over. 

What I loved about you, you had that mindset. No matter what and I tell you this all the time when, there were weeks you came and worked hard and lost nothing and you were disappointed. Of course you’re trying so hard, but I never looked at you and said she’s going to give up, You were just so mentally in this. 

Shari (Guest)

And it took me quite a while to get myself mentally to that point. I mean, obviously, the weight starting with pandemic years was creeping on, creeping on, then pre-menopausal and hormones and so many things, just all compounding one after the other, making it, you know, all this weight gain coming on and I hit rock bottom and I said finally, like all right, like this is it, I can’t take it anymore and I’m going to do this. But before that I wasn’t mentally ready and I knew like I probably would have given up. The only time I ever weighed that much is when I had two babies in my belly. I was pregnant with the twins. 

Josephine (Host)

Wow, that’s so funny, but that’s so inspiring. If you look back, do you feel like it took as long as it did? I mean June? What are we in January, so Basically, it’s not even what. Seven months. 

Shari (Guest)

I feel like it’s been like slow and steady, but I feel so much better now getting to this point it was worth it, you know, every bit, of every little bit each week it was so worth it. 

Josephine (Host)

I just did a podcast with someone else and I was talking about you in the beginning. You didn’t really have that much exercise either. You started that more towards, like the middle to the end, right? 

Shari (Guest)

Yeah, and I’m trying. And you know, to be honest, I am not a big exercise person, I don’t love it, I kind of hate it. But I force myself and I mean I’m better in the warmer weather, in the summer I love to walk and that’s my big thing, but not in the winter, now I’m getting on the peloton and I’m like forcing myself to get up, you know, early in the morning and do it, even though I don’t like it, but I do feel better after I do it. So I’m really trying to push myself for more exercise. 

I wish I had that exercise bug. I just don’t. And the first time I did the plan, you know, it was really with almost no exercise and the weight came off a lot easier. And now I feel like I really need to try to incorporate more exercise along with the eating to make it work at this stage of my life, you know, hormonally and everything else, where I am, and I’m not working in the city anymore, so I’m a lot more sedentary where I used to commute every day. So I’m just in generally not moving as much as I used to.

Josephine (Host)

Right and that is important. I see you buying all new clothes, when I bump into you at RAGS and you look so happy and amazing. 

I do want to talk about the five hour and detox, because I think what’s really great to tell people is how much you basically bounced back a lot between the detox and the five hour. 

Shari (Guest)

Yeah, I’ve been doing both. I think I like the five hour better. I did a mix of the detox and five hour this week, a couple of days and I kind of felt like I was a little bit hungrier than usual, where I think I’m not feeling as hungry when I do the five hour. I have that little like hunger pang like in the morning and I get past it and then once I eat my muffin for lunch like I’m full and I’m good till dinner, but having the detox drink and then the muffin for lunch. I don’t know, I think I was feeling a little hungrier this week or maybe it was in my head. 

Josephine (Host)

You were supposed to feel a little hungry. I was trying to confuse your body a little bit just because we are down to those last 5 pounds, you know. So that’s when I like what I called it the doubling down, Like sometimes just confusing your body a little bit. So if a little bit hungrier, that’s probably a good thing. Another thing to mention is you started with just the regular innovation and sometimes we still throw it in, especially on the weekend,

Shari (Guest)

 I know, in the beginning we did more of the regular innovation and then we switched over to the five hour, which I really like doing the five hour. I feel like it just works very well for me. I’m not finding it that hard to stick to. 

Josephine (Host)

Yeah, and I felt like, even when you didn’t lose you always said you felt lighter. 

Shari (Guest)

Yeah, sometimes the scale just didn’t move, but I felt lighter for sure. 

Josephine (Host)

What’s great about that is too, is sometimes it just takes that scale a little extra time, another day. We just don’t see it, but you felt it and a lot of time mentally you need that, you know. 

Shari (Guest)

I mean, it definitely stinks when the scale doesn’t move, but it helps when you feel lighter.

(Both laughing)

Josephine (Host)

I know it stinks for both of us, trust me. Well, it’s great. You’re doing amazing, you look amazing. I can’t even believe It’s 25 pounds. 

So this is a great question. Okay, last question. It’s 25 pounds, and because I saw you go through this, and it was a lot meaning a pound a week, and you just kept at it, and some weeks, no pounds, and you still kept at it. You were so mentally strong. I was so proud of you through the whole thing. If you look back now, though, if somebody said to you when you first started, it’s gonna take seven months, but you’re gonna lose 25 pounds, what would you have thought? 

Shari (Guest)

I, it’s a good question. I mean, I think, just mentally, I was at the point where, like, I have to get this weight off and no matter what it takes. So if it’s seven months, then it’s seven months and that’s what it’s gonna be. But as long as I was seeing progress most weeks which most weeks I did it was worth it. 

Josephine (Host)

I really feel that to look back on like seven months, it sounds long, but it really wasn’t long. The days and weeks go so fast. And look at you now. You’re like a different person and in the middle of it, at any time had you given up, which I knew you wouldn’t it’s not even a question, but for other people, when they feel like it’s slow and they give up they never get to where they want to be. I think it’s important to realize when you don’t give up and put the time in look at where you got too. You are amazing and you look amazing. 

Shari (Guest)

Yes, 100%. I feel like a new person. I was at the point I was miserable. I couldn’t look at myself in the mirror, I didn’t want to put clothes on. I was just happy being in sweatpants, because then I didn’t have to feel how tight all my pants were and buying bigger sizes. It was, it was awful. And I just finally like hit the bottom and I said, okay, like I have to do something. I had started coming back and buying the food, but like I knew what I needed to do. I needed to start sitting with you being accountable every week and like really taking it seriously. 

Josephine (Host)

The last question what if somebody’s looking right now and they’re apprehensive about doing it or they’re scared about doing this? What is your best advice to them? 

Shari (Guest)

My best advice would be just do it. You just have to tell yourself mentally I’m ready to do this, I’m gonna do it and whatever it takes, and you just stick to it. You got to stick to your plan, you got to hold yourself accountable and you’ll see the results. 

You can’t be picking at this or picking at that, and, believe me, I do that sometimes. It’s not easy when I have two teenage boys and they’re eating all this fattening stuff around me and I definitely pick at this, pick at that, and that’s why I like the summer better when they weren’t around, and there was not a bad thing in my house, so it was a lot easier to stay on track but definitely hard with temptations around. But I always try to plan the best I can.

You know, if I have to go to a restaurant, I’m looking at the menu. I’m asking what can I eat? Like this is going to be hard, but you do everything to just try to stick to the plan and see the light at the end of the tunnel. 

Josephine (Host)

Yes, see the results, and yes, see the cheat day at the end of the week. 

Shari (Guest)

By the time that meal comes, it’s like if I eat one thing on cheat day I’m so full. 

Josephine (Host)

Yes, exactly, which is the whole point. Like, mentally you want it but you can’t even physically do it, because your stomach shrunk and you get so full so fast, which is good. 

You are amazing. I am so appreciative of you being on. I know this is not really your thing, but you did it and you’re inspiring so many people. You look gorgeous Every time. I see you every Saturday, which I’ll see you tomorrow morning I am amazed by the progress and everything you’ve done and all the work you put in to get to where you are, so I’m really proud of you. 

 Shari (Guest)

Thank you so much. You’re the best, I couldn’t do it without you my therapy sessions every Saturday morning and getting me through when I just don’t feel good or got to get over something or stressed out so you’ve helped me get there. Without you I couldn’t do it.  

Josephine (Host)

Thank you so much I really appreciate that. I really do. I love you. You’re so great. Thank you, 

Shari Rauch 25lbs lighter, You’re an inspiration to so many people you don’t even know. One pound a week and you kept at it and seven months later you’re 25 pounds lighter. You look amazing. So proud of you. Thank you so much for being on our podcast and thank you all for listening today to our Love to Live Healthy podcast. I’m wishing everyone a happy, healthy week. Hugs and love from me to all of you. 

~Love to Live Healthy with Josephine Fitzpatrick

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BELIEVE IN YOURSELF

INNOVATION OR KETOVATION
It doesn’t matter which one you are on
as long as you are following something. [dt_sc_hr_invisible_small]
 
Now that we are a few weeks in I can tell you that both programs are showing amazing results. The key is you just have to follow something.  Because there is truly no better feeling than being in control of how you are feeling and that is exactly what all the Innovation programs are about – being in control so you feel your best inside and out. For me there is really nothing better than seeing a client change before my eyes. Within days they go from being a little scared if they will stick to it —  to being 100% committed and excited for their weekly results.   Listen, most of us have two options we either do nothing and stay where we are and continue to gain —  or we put the work in and feel so much better in how we look, think, feel and act.  Results are always up to you. [dt_sc_hr_invisible_small]
 
Fall is right around the corner and the freshness of the days fill the air when you are feeling your healthy best.  While of course we want to see the weight loss and we want to be in skinny jeans and smaller sweaters –  it’s also very much about how great you feel when you are in control of what you are doing.  It’s truly life changing to know that all the planning – preparing and following through is not only giving you the weight loss you want but also making you feel that you are in total control of what you are doing and total control of how you are feeling.  I can’t say it enough – when you over eat, over drink, and carelessly go through life splurging it will affect not only your body and weight but more importantly it affects mentally how you feel. It affects your mood!   When nothing fits you and you feel bloated – you don’t want to get dressed, you don’t want to go out.  Yet, when you feel good mentally and physically you are making sure you see everyone in your path! [dt_sc_hr_invisible_small]
 
Being in control of your health even affects your stress and anxiety.  Studies have proven when you are in control of your food and health your anxiety and stress levels decrease significantly.  Many of us know this to be true because let’s face it – when you are in a good place physically and mentally, eating on program, and you can literally fit in everything in your closet – those are the days you feel like you can accomplish anything that comes on your path.  But when you are not in a good place and not doing the right things and are living in sweatpants because nothing else fits you – well those are the days that the smallest problems can feel like the biggest. [dt_sc_hr_invisible_small]
So happy to be back:  It has been truly so amazing being back in the store and seeing clients one on one again.  Many new and returning clients have put quarantine and summer weight behind them and started a new healthy path on their exciting new body.  What I want for all of you is to remember each day how good you feel when you are doing the right thing.  Set your goals and visualize what you want to look like when October, November and December come around and we all know how quickly they will arrive.  Be proud of yourself that while so many will just be starting then you will already have weeks and months into it. You will not be the one who looks back and says why didn’t I start – you will be the person who looks back and think “I’m doing it and I never felt better.”   [dt_sc_hr_invisible_small]
 
Final thoughts:   Don’t give up. We all have hard days but you have to push through them to get to easy days.  Like everything else in life weight loss is no different – what you want always comes down to how hard you are willing to work for it.  Be excited for what you are capable of! Im super excited for all of you. [dt_sc_hr_invisible_small]
Always Be Grateful For Where You Are 
But Super Excited For Where You Are Going
~Love to Live Healthy with Josephine Fitzpatrick
eatcleanhappyhealthyHealthy TipsSUMMERweight loss

Are You Ready?

Ready or not here it comes…. 4th of July is exactly 5 weeks away.  It’s hard to believe with this crazy 2020 that we are approaching the beginning of summer.  But after the beautiful weather this past weekend in NY we also know how quickly spring turns into summer weather.  So what can you do in 5 weeks?  If you put your mind to it and really focus, you can get a lot accomplished.

 

4th OF JULY WEEKEND IS EXACTLY 5 WEEKS AWAY

1 POUND A WEEK = 5 LBS  

(very doable)

2 POUNDS A WEEK = 10 LBS

(doable)

3 POUNDS A WEEK = 15 LBS

(hard but doable)

These are all doable.  You just have to want it and be persistent.

Make it a priority and work toward it everyday.

  1.  Start with your menu.  Follow it 110% and you will see the weight loss every week.  Give up a snack when you can and you will see it even faster (less is always better when trying to lose weight).
  2. Exercise is always great because it helps you look and feel better – and it also get you out of the house and away from the kitchen.  Exercise doesn’t always have to be hardcore.  It can be something you like to do…shoot hoops, dance, walk, bike ride, golf, tennis…  anything that will keep you moving out of the house and in a healthy state while having fun.
  3. Think about what you want going into the summer.  Even if you are not happy where you are right now it will only get better if you continue to do the right things… and if you don’t do the right things it will continue to get worse.
  4. Summer is social — even virtual or in smaller groups it’s still going to be social.  If you know you will be drinking more than usual it’s important to keep an eye on how much you are drinking.  It’s a trigger and will make you start reaching for the wrong choices.  While it can be used as a snack, try and keep it for the weekends.  When possible, fuel your body through the week with weight loss choices and keep the alcohol for weekend snacks and Cheat Day only.

This is such an important time to really concentrate and be as consistent as you can with your meals and snacks.  The reason is because the closer it gets to the 4th of July the more drastic you will be willing to try a Fad Diet that will put you in the wrong direction.  There are no miracle pills or potions.  The only thing that is going to get you to a good place and where you want to be is HARD WORK, BEING PERSISTENT AND CONSISTENT.  Just like everything else in life you have to put the work in to get the results.  So if you are feeling like, “Oh No! I only have 5 weeks what pills or potions are out there” — I’m telling you right now to put your efforts into your menu because you know it always works for you.  Have your one Cheat Day a week and follow your meals and snacks 6 days a week.  Remember:  you can’t cheat during the week and then cheat on the weekend.  You can’t cheat during the week and still have a Cheat Day and you can’t cheat for 5 days and then be good for 5 days and expect a miracle.  It doesn’t work like that.  KEEP IT SIMPLE:  take the next 5 weeks and follow your menu 100%.  Stick to your meals and snacks and include any fun exercise.  Have ONE Cheat Day a week and I promise you by 4th of July you will be in such a great place you will be so happy that you did it.  Even if you have more weight to lose you will be so much happier, lighter and thinner than you are today.

 

This is a game.  It’s how you play it that will determine your outcome.  If you follow the rules you will have the best success.  If you cheat when you shouldn’t be cheating, then you will be less successful.  It’s not much different than how you should view anything in your life.  If you want to be the best, and feel the best then you have to act it.  Be amazing and give everything that matters in your life 110%.  Fight for it and be persistent!  … and let go and give the nonsense, the gossip, and all the other unimportant things 0% of your time and effort.  Use your energy and your efforts toward the things that make you happy — and YOU should be at the top of that happy list.  Firmly believing when you feel good, your weight is good, and your clothes fit — you are a happier person.

 

How happy do you want to be this Summer?

We say it all the time, weight loss is hard

but being over weight and unhappy is harder.

It’s always your choice.

If you are persistent you will get what you want

If you are consistent you will keep it.

~Love to Live Healthy with Josephine Fitzpatrick

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Quarantine Has Brought On Many Emotions

Now that Quarantine is almost over we are feeling many different emotions.  While we couldn’t wait for it to end— many of you now wish you had more time.  Quarantine and May has brought an internal battle that for many of you were not expecting and quite possibly not ready for.  What I mean is that while we weren’t quite sure when quarantine would end — you did know June and warmer weather were around the corner with the tank tops, shorts, sundresses and bathing suits — but with each quarantine day you felt like you had more time.  While many have taken charge and became instant sharks  —  others are struggling with the “why didn’t I do it when I had the time”  and  “I’m just not ready for this.”  It’s the internal battle of emotions that are telling you now you have no choice. It has come and you are panicking because you are not ready.  Regardless of where you are or where you wish you were you need to fight through these emotions and get past it.  Here are some suggestions if you are struggling:

 

DON’T LOOK FOR EXCUSES…  Focus on staying on your path and following your program.  It works and you will do it and see the results.  It just takes time and you are going to feel hungry and it’s not always the best feeling starting again but it will get better.  Weight Loss is hard for everyone.  The longer you do it and live it the easier it will be.  When you stay on your program six days and cheat one day you will lose the weight.

 

KEEP YOUR FOCUS IN THE RIGHT PLACE…  Should I skip my cheat day?  Should I not have snacks? I can’t tell you how many times people say I think I should skip the Cheat Day.  Before you ask yourself if you should skip it — let’s ask is that even possible?  You are struggling enough having one cheat day so why are you even contemplating having none?  For every client who has reached their goal they did it with a cheat day every week.  There is no reason to give it up — just don’t have two in one week.

 

SNACKS…  If you are struggling don’t give up snacks.  It’s important to have your 3 snacks to keep your day in control.  Once you are back in control then you can always go to 2 snack or 1 depending on where you are and where you want to be.

 

PUT THE TIME IN BECAUSE THERE IS NO QUICK FIX… I promise you regardless what you try to do quick you will end up right back here at the beginning and hopefully with not more weight than you started with.  The only way to lose the weight is slow and steady.  You have to put the work in like everyone else.  Fat doesn’t come on or off overnight.  Put the time in and focus on losing 1-3 lbs a week.  Week after week the weight loss adds up and it add up fast.

 

IT’S NEVER TOO LATE…  Even if you have been horrible in quarantine and feel like it will be forever before you lose the weight… just remember that it’s not about the end result it’s about every week feeling better and better.  After 5 pounds you will feel great and after 10 pounds you will feel amazing.  Going into the summer losing is going to feel a whole lot better than staying the same and/or gaining.

 

CONSISTENCY = FAT BURN…  I know I have said this over and over but there is a reason I say it.  To get the best results in weight loss you need to be consistent.  The consistency puts your body in a “fat burn process” and your body will run like a weight loss machine.  The longer you are in and the more consistent you are the better the results.  If you keep turning the machine on and off it will continually shut down and you will have to restart it all over again.  It’s very simple — the more time you put in the better the results. The more consistent you are the more consistent the results.  Every time you take yourself out of the “fat burn process” then you have to make up that time to get your body back into the process.  So basically every time you decide to do cheat weekends instead of a cheat day — you are taking yourself out of the process and it will take you days to get back in it and have your body start losing again from where it left off.  ** Make sure if you are doing cheat weekend they are worth it.

 

THE SCALE…  Whatever you do don’t get overwhelmed with the number — it’s a very simple process and if you do the right thing the number will go down.  If you follow your program — it will go down. Some weeks it may not be as much as you want and others it will be more than you expected.   When you are losing body fat the key is to keep moving forward in the right direction and your body will follow and get smaller every week.

 

I always like to mention and address the clients who are doing absolutely amazing.  This past weekend even with the holiday we had record numbers who lost weight.  Many took the opportunity of the quarantine to do the right thing and stay on program and check in every week and it paid off.  What I can tell you is if you want this you can do it.  You have all the tools to keep you on your path… the Innovation food, the motivation, the accountability, and the idea of summer clothes are only weeks away.  The clients who stayed focused and motivated through quarantine are not all sharks, many were turtles and snails but throughout the quarantine they remained consistent.  So while I often address those who are struggling because they need it the most, I know it’s so important to celebrate and congratulate all of those who have done and continue to do amazing because they deserve and need it as well.  It’s always nice to hear praise and feel that accomplishment but let’s face it the true gift to them is the new body that they love and live in everyday.   There is no better feeling.

If you want to love the way you look and feel then you have to do the right things, you need to work hard put the time in and be consistent.  When summer comes your emotions will be happy, healthy, controlled and you will be so excited to see the sunshine and 80 degree weather even if it’s only in your own backyard.

If You Want To Feed Yourself Something

Feed it Happiness

~Love to Live Healthy with Josephine Fitzpatrick

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SCALE NOT MOVING?…..

SCALE NOT MOVING?

If the scale stopped moving it’s most likely because you stopped moving too!  Rainy days and quarantines can make for a very unhealthy lifestyle for weight loss and health!

DID YOU KNOW…. Based on a study of more than 220,000 people, researchers found that the longer you spend sitting down every day, the higher your risk of dying prematurely, even if you engage in regular exercise.  And if that isn’t scary enough then you should know sitting down for long periods of time isn’t just bad for your metabolism, it can also make you age quicker too.  New research has found that sitting down for long periods of time even with regular exercise can make a person’s cells age prematurely.  Yikes!

Why does this happen?…  Because you are not meant to sit you are built to stand upright.  Your heart and cardiovascular system work more effectively that way.  Your bowel system also functions more efficiently when you are upright.  You are also meant to move!  When you are moving, your overall energy levels and endurance improve, and your bones maintain strength.  Moving your muscles helps your body digest the fats and sugars you eat.  If you spend a lot of time sitting, digestion is not as efficient, so you retain those fats and sugars as fat in your body.  — Yikes again!

Interesting fact…. Your legs and gluteals, are the biggest muscles in your body and when used they burn the most calories.  That’s why runners, long distance walkers, and lower body training will always have and create leaner bodies because they are working their legs and gluteals, and burning the most calories. These large muscles are important for weight loss and overall strength to help stabilize the body.  Sitting for long periods can lead to weakening and wasting away of the large leg muscle and gluteal muscles.  What happens when your leg muscles waste away?…  you don’t burn as many calories because you no longer have the biggest muscles in your body and if that isn’t bad enough you end up with all fat and cellulite.  Because prolonged periods of sitting reduce blood flow and that creates fat and cellulite.  Just another big reason to get up and go…..

Live Longer!… Physical inactivity contributes to over three million preventable deaths worldwide each year. It is the fourth leading cause of death due to non-communicable diseases.  It’s also the cause of approx. 30  per cent of breast, colon cancers, diabetes and heart disease.   So next time you are at your desk and working 8 hours straight think about the damage you can be doing to your body.  Set the timer and make sure you are moving.  It’s something you have complete control over to change.

Feeling Sad?…  We don’t really understand the links between sitting and mental health as much as we do the links between sitting and physical health.  But we do know that the risk of both anxiety and depression is much higher in people that sit more.

Have I made my point yet?…  if not, let me make it clear — it’s time to stop sitting and start moving! And walking your plate to the sink doesn’t count.

Move More In Quarantine…..  An hour of exercise a day is just not enough in quarantine.  Before quarantine you were exercising an hour a day and then you were running errands, work, sports, shopping, kids etc…  Now you exercise and hour a day and you sit a lot more than you used too.

A SIMPLE FIX:

  1. Add one extra hour a of exercise a day (walk, bike, hike, HIIT workouts, or just dance with your family around the house for an hour — so much fun and good for everyone!).  If you do it consistently for 7 days along with your current one hour you will see a big difference in your body and the scale.
  2. Don’t sit for longer than 30 minutes at a time.  Get up do jumping jacks or jog in place.  Do anything to get the blood flowing and the body moving.  Just keep thinking sitting too long = loss of muscle, and lots of fat and cellulite.

 

Today is more challenging than ever because you are not always on the go.  Being sedentary is definitely going to play a part in how your body looks and functions. So whether you are cleaning, playing with the kids, walking, biking, jogging, …. find the time to move and make the excuses to keep moving as much as you can.  It will help you mentally and physically feel so much better today, tomorrow, next week and next month.

IT’S NEVER ABOUT HAVING THE TIME — IT’S ABOUT MAKING THE TIME

~Love to Live Healthy with Josephine Fitzpatrick

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You Have Two Choices…

YOU HAVE TWO CHOICES

TO CONTROL YOUR MIND OR LET YOUR MIND CONTROL YOU

 

When I read this quote, I couldn’t help but think of so many of you.  When we feel mentally weak it’s so easy for us to let our thoughts take control of who we are and what we want.  It becomes a snowball in our life to let our thoughts about food and drink affect our actions and in return affect life in a negative way.  When our thoughts take control it can make us depressed and sad… it can turn any day into a bad one.  It’s the time that we feel mentally weak that we choose to let our guard down and we begin to self sabotage with unhealthy choices and actions.  These are the choices that affect not only us but everyone important in our life.

 

 

The reason I felt so strongly about writing this today is because it’s an easy time to let your thoughts control your actions.  I have had many different conversations with clients in the past couple of weeks.  Thousands of emails and text messages and they all come down to one thing — why do we go off program when we know being on program makes us feel so much better.  The answer is very simple …  Weight loss is hard and today with our “new normal” we have insecurities and doubts on our heels at all times just ready to take us down and wipe away any success that we have worked so hard for.  But if we really think about it— quarantine or no quarantine the temptations and doubts are always there.  You can’t wait for the perfect time because a perfect time to do the right thing may never come.  You have to make it the perfect time.  Yo have to choose what you want and give it your 100% toward it and you have to be consistent — when you do that is when you make it the right time for you.  Because we all know at anytime temptation and doubt can sway you from doing good to bad.  When that happens you have to be strong…. you have to walk away…. you have to remind yourself what makes you happy and then you follow through with what you know is the right thing because it’s what you want.

 

 

The second thing I want you to focus on today is how important it is for YOU to control your mind and thoughts and keep them mentally strong.  Because when we are mentally strong we feel like we can accomplish anything.  We force ourselves to do the right thing and control what we want and who we become.  Regardless of how much temptations is around us we choose to be healthy and happy and stay that way.  We wake in the morning with the 100% intention to be positive, feel amazing and do the right things and thats what we do.  Day and night our mental strength controls our actions and our actions control our thoughts to stay happy, healthy and fit.  But this will only take place if you make the effort everyday to control your mind and thoughts and keep them both in a healthy positive place.  When you put the extra effort in I promise it’s worth the results.

 

 

Today start by focusing on feeling good, and to feel good you have to eat healthy and on program.  Focus on exercise because it gives you energy and strength.  Focus on accomplishing your everyday tasks at home.  Make a list and focus on getting it done.  Be a good person, listen to your children, talk to your parents, and put positive effort and time into your significant other.  Make the priorities in your life based around the most important things — your health, your family, your home, your happiness — because at the end of the day that is really all that matters.

 

 

POSITIVE THOUGHTS

GENERATE POSITIVE ACTIONS

THAT ATTRACT POSITIVE FEELINGS

ALL OF WHICH CREATE POSITIVE RESULTS!

~Love to Live Healthy with Josephine Fitzpatrick

Uncategorized

HELLO MARCH 2020

March has arrived with weather that is a great reminder that Spring and Summer are around the corner!

 

We have a beautiful 5 weeks of weight loss right in front of us.  Do not waste it.  Do not look back and say why didn’t I do it.  Think about it — 2 lbs a week is so doable and that would be a fabulous 10 lb weight loss in one month!  Yes sometimes it requires getting out of our own way.  For example:  Stop the alcohol on non-cheat days; Make sure your cheat day is 1 day and not 1 1/2 or 2; — It’s so easy to sit and cry and think nothing works for me,  but i’m telling you that is absolutely not true.  The program will work for you  — but only if you put the work in.  You have to put the time in and you have to be consistent.  You have to be mentally prepared to give it 110% and stick to your 6 days of weight loss with 1 cheat day.  When you do that I promise you that you will see the same weight loss as everyone else that is on program.

 

If you have not been doing the right thing and are walking around miserable or are miserable inside your head — you know that you are the only person who can change it.  I can give you all the tools and I can show you thousands of clients who have done it and continue to do it and look and feel amazing.  And I can tell you 100% that you are no different than any of them.  If you want it you can have it.  But first you have to stop playing mind games with yourself, stop making deals with yourself, and no more excuses.  If you really want the 10 lbs in March then start working had for it everyday.  Follow your program and don’t let anything or anyone get in your way – including yourself.

 

Clients already have had a successful 2020 and it’s only March.  Clients from all over Chicago, California, Arizona, Alabama,  Boston, Florida, Georgia, and right here in New York — amazing amazing results.  Why?  It’s not because they all just jumped on program and did the right thing — although many have done just that.  But majority have been on and they struggled their way through it.  They have hiccups but they hold their breath and get past them.  Sometimes it’s a day and sometimes it’s a week but they get past them.  The reason I am telling you this is so you realize you are not the only one who struggles.  Weight loss is hard.  But if you want to see the weight loss you have to be willing to put the work in every day.  You have to be consistent and always continue to move forward.  You have to push yourself when you don’t want to be pushed and you have to be okay with walking away from temptation that will always be there.  But most important is you have to really decide what it is you want and how important it is to you to get there.  It’s not easy to eat less than your body needs…. it’s not easy to deal with the hunger that you feel when you are eating less… and it’s not easy to walk away from temptation when you are hungry.  But it’s even harder to step on the scale and feel uncomfortable in your own skin.

 

This month be willing to embrace the challenge.  Get through the little hunger, the temptation and the hiccups.  Pass on the drink and be okay with it.  When you are out to dinner order on program.  Walk away from the temptation and be excited about it!  Promise yourself that no matter what or who is on your path you will continue to do the right thing.  Because when you do that is when April 1st will come and you will be 10 lbs lighter than you are today and you will be so so happy that you are back in control, and back on your happy path where you always feel amazing.

 

THINK ABOUT IT:  In 5 very quick weeks you are either going to be super happy that you put the work in and feel amazing and on your way to being the best you for Spring and Summer OR you will look back and think “I should have… I could have… I wish I did it… ugh why didn’t I do it.”  ~choose your hard.

 

EMBRACE THE CHALLENGE

~It’s the challenges that make life interesting

Overcoming them is what makes life meaningful~

~Love to Live Healthy with Josephine Fitzpatrick

 

 

FitnessHealthy TipsLifestyle

February is American Heart Month

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 one of the healthiest foods 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, quinoa 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 or Soul Cycle 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, and working with a trainer can help make sure you get a personalized and safe work out. 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 put stress your body. Take 10 minutes to get some air and take a break every day. Most of all, take care of yourself.

 

~ Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

FitnessHealthy TipsLifestyle

Focus on What You Have to Gain

 

When it comes to weight loss, gaining is not something that usually makes anyone happy. But when you think about the personal and internal growth you experience when you make a big, positive change in your life, gaining something like that isn’t a bad thing at all. We all feel anxious and self conscious at some point in our weight loss journey – sometimes at the beginning because we aren’t sure if we can do it, sometimes in the middle when we feel like giving up, and sometimes at the end when we can’t seem to reach the finish line. When you are worrying about losing, sometimes it can help you find the motivation you need by thinking about what you have to gain.

 

Self Discipline: the ability to control one’s feelings and overcome one’s weaknesses to pursue what is right despite the temptation to abandon it. Strengthening your self discipline starts as soon as you decide to lose weight and get healthy. You take control of your life and you stop waiting for the “right” time – you make it the right time. You don’t let food rule your life anymore and you make smart choices. You resist the temptations around you and even when you hit a bump in the road, you have the power and tools to get back on track. No more over eating or over indulging – you have a plan and you are sticking to it. Even when you feel weak, you have the strength and self-discipline to stay focused and reach your goals because you already took the first step to getting healthy, which is more than most people accomplish.

 

Self Confidence: a feeling of trust in one’s abilities, qualities and judgement. It’s more than just looking better, it’s about feeling better. Eating healthy and losing weight will make you feel better physically and also give you mental and emotional strength. Proving to others, and more importantly to yourself, that you are capable of going after something you want and achieving it is an amazing feeling that will boost your self confidence and keep you on track. The trust in yourself in extremely important. Knowing that you can go into any situation with confidence and make the choices that you are proud of is invaluable – all you have to do is stick to the plan and success will follow.

 

Self Awareness: conscious knowledge of one’s own character, feelings, motives and desires. Making the decision to lose weight is an important step to becoming more aware of what we are capable of and what we really want in life. It helps us separate what seems important now and what is more important to us in the long run. Losing weight is a long journey, which helps us with patience, endurance, and persistence – qualities that will make you a more self aware person who knows what is takes to get what you really want. Reaching a goal that you had to fight for will keep you on a the right path long after your success and reinforce the positive change you achieve. Accomplishing one goal (losing weight) can give you the motivation and strength to go after other goals and continuously grow as a person.

 

The most important thing to remember is that you should never underestimate yourself. Everyone has to start somewhere and the important things in life never come easy. I can give you the rules and tools to help you lose weight – but only you have the power within yourself to change and reach your goals.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

FitnessHealthy TipsLifestyle

February is American Heart Month

 

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 one of the healthiest foods 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, quinoa 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 or Soul Cycle 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, and working with a trainer can help make sure you get a personalized and safe work out. 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 put stress your body. Take 10 minutes to get some air and take a break every day. Most of all, take care of yourself. 

 

~ Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018