SHARI RAUCH 25 LB WEIGHT LOSS
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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.
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
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
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:
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
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
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
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.
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.
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
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.
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
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
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