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Tag: innovation weight loss and fitness

eatcleanExercisefeel goodgoalshappyhealthyHealthy TipsLifestyleMotivationweight loss

HARD WORK = RESULTS

[dt_sc_hr_invisible_small]KEEP IT SIMPLE 
NO MATTER WHO YOU ARE OR WHAT YOU WANT
HARD WORK = RESULTS[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Think about this past week whether you were on vacation or home – how did you feel? Did you work hard to get to where you want to be and felt amazing? Or did you wish you would have been in a better place? Do you wish you would have worked harder and followed stricter? You see when it comes to weight loss, the closer you follow the more you lose. So when you do the right things that’s when good things and great changes happen.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IF YOU FEEL LIKE YOU ARE STRUGGLING THIS WEEK – HERE ARE SOME TIPS TO GET RIGHT BACK ON TRACK: [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1) Go back to your menu! That’s right, go back to your meals and snacks and stop looking for things to be exciting. Pick one of your snacks a day that you look forward to and promise yourself that if your day is 110% then you will have that last on program snack. Whether it’s the chocolate nuts, or a glass of wine. Have something that you look forward to just like you look forward to your Cheat Day at the end of the week – look forward to your on program snack each day. That one thing will keep your day clean and on program, just like the Cheat Day keeps your week clean and on program.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]2) From More to Less: Whether you are just starting the weight loss program, returning to it, or coming back from vacation — going from eating more to eating less than your body needs is going to feel like a little torture the first week back. This is when your mental power needs to set in and you talk to yourself everyday reminding yourself what your goal is and how good you feel when you follow and stay on program. Remind yourself that while it will feel really hard it will get easier and you will FEEL BETTER both mentally and physically by the end of the week. Remind yourself that the Cheat Day only works and is only worth it when the other 6 days are 110% on program.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]3) Have a reason, have a goal! Why is this important to you? Is it your health – the way you feel – the way you look. It doesn’t matter what it is — as long as it’s import to you. If it’s important to you then you will do whatever you have to in order to get there. Do you want to wear a skinny jeans, shorts, bathing suit this summer – NO COVER UPS? Taking your shirt off at the beach? At the end of the day, no one can do this but you. So whatever your reason is— it has to be important to you.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]4)  Have a specific goal, long term and short term: Your short term goals will help you reach your long term goals. If you are 147 and want to be 110 don’t look at the entire weight that you have to lose. It’s too over whelming. Start with the short term that you want to get to the 139.9 and get out of the 140s. It’s easier to focus on and you know while it’s not the true goal you will still be beyond thrilled when you see it. When you reach 139.9 your next goal is 129.9, and so on. It gives you realistic expectations that are very doable in a faster pace. You will feel like you are reaching your goals quicker, and at the same time these short term goals are taking you to your long term goal. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]5) Have a Vision: Know what you want and take a few minutes everyday to visualize yourself in that position. Reminding yourself everyday and visualizing what you want and how you want to look and feel is an important part of reaching your goals. Our mind is so mentally strong. When you keep telling yourself what you want and that you can do it – you will believe it. Visualize how you want to look and what you want to wear. Think about yourself on the beach this summer or in a specific outfit when you are attending a special event. Stay focused on anything that will keep you motivated.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]6) Keep it Positive: I have said it over and over that you need to be positive. Don’t focus on what you don’t want – ONLY focus on what you do want – it’s a key to any success. Don’t follow the negative or the negative people. There are plenty of people who don’t want to put the work in and who don’t want you to either. You leave them to their own misery and don’t fall prey to the “misery loves company”. Stay strong and stay positive and you will overcome. Positive thinking will take you twice the distance as negative thinking. “I will do this! I want this!! I can’t wait to wear that!!! When my jacket comes off this spring I will feel amazing! I love feeling healthy!! I am not afraid to go to the doctor and see my numbers, I’m actually excited to see and hear the results of my blood work!”[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]7) People don’t become successful by accident: Always remember that no one is successful by accident. 99.9 % of people who have success in their life work for it day and night. Whether that success is in your family, friends, work, weight loss, health… to have the very best and be the best – you need to work at it, think about it, plan for it and keep working at it. It takes dedication, it take perseverance and more than anything it takes want.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FINAL THOUGHTS: It’s easy to give up, it’s easy to gain, it’s easy to blame, and it’s easy to make excuses – any one of us can do any of those things. But none will make you happy. Just because your vacation is over – your life isn’t. Keep working hard everyday for what you want because that’s how you will see continued results and that’s when you feel your best. Work hard =happy; Plan = happy; Feel amazing = happy; Clothes fit = happy; Results = happy! If you want to be happy, put the time and work in like everyone else. It all comes down to what you want and how much you want it and how hard you are willing to work for it. Always remember in order to really enjoy the playing you have to make sure you have the work in – and this goes for every area of your life not just weight loss and health. At the end of the day, we are in control of what we want and what we are willing to work for. If you want to be amazing – be amazing! If you want to feel fabulous – then work for it and feel fabulous! If you want to be happy then work hard at what will make you happy. We are all very lucky because in almost every area of our life we have the ability to work hard to get what we want. Don’t look back in a month or three months and say I should have, I could have – why didn’t I?[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]THERE ARE ONLY 24 HOURS IN A DAY
USE THEM TO WORK HARD FOR WHAT YOU WANT
MAKE SURE YOU ARE NOT WASTING ONE SECOND ON BEING ANYTHING BUT
LOVING, CARING, POSITIVE AND MOTIVATED![dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
Choicesclean eatingdieteatcleanExercisefamilyfeel goodgoalshappyhealthyHealthy TipsholidaysLifestyleMotivationweight loss

Choose Your Battles

[dt_sc_hr_invisible_small]THIS WEEK YOU HAVE TO CHOOSE YOUR BATTLES[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I have to first say I am so so proud of so many of you! I really see how hard you are working and so many of you did all the right things getting right back on after New Year’s and have not looked back. New, old and returning have made a commitment and have stayed with it. Some are sharks and others snails but both doing amazing at their own pace! Three months in to 2021 we are at the end of March, and we are in a place where so many are on some kind of vacation whether it’s home or away. I know it sounds crazy hard to be able to maintain while you are on vacation but if you are mindful and really think about what you are doing it’s not as hard as you may think. Here are some things to remember and follow:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE YOUR BATTLES: I know I have said it over and over but I like for you to think it in your sleep – In order to maintain you can actually add food or drink into your program and still lose. The reason for this is because when you are trying to lose you need to be in a state of restricted. You need to have LESS than your body needs. When you are maintaining you get to have more food than when you are trying to lose. You get to have enough food – the amount that your body needs to maintain and not lose and not gain.  [dt_sc_hr_invisible_small]
  • [dt_sc_hr_invisible_small]One meal and dessert off OR alcohol but not both. So if you are a foodie then you will eat clean all day and choose one meal a day and one snack/dessert and have that as an off program choice. OR if you are over the age of 21 and like your alcoholic beverages on vacation then you can do clean meals and snacks and have your drinks when you want them.[dt_sc_hr_invisible]
  • Stay away from the nachos! When you are at the pool or the beach or after the slopes – you will order fresh raw veggies with hummus or light ranch. These veggies will help keep you munching and maintaining while you are laying around enjoying the sunshine or relaxing at the lodge after you ski.
  • If you choose to have one meal a day off program then you do not get a Cheat Day at the end of the week. Remember, the Cheat Day only works when the other 6 days are 110% on program. So if you know you are “off” each day then you are using that and not your Cheat Day. You can’t do both because if you do you won’t maintain you will gain.
  • You can’t run, exercise or ski off a bad food day so any exercise you do, make it in addition to your controlled food day. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The most important thing to remember is how hard you have worked to get to where you are today. You have sacrificed and have gotten yourself to a place where many of you no longer have cravings through the week. When you work so hard to get here you want to be able to enjoy it. Just because you are on vacation or a “stay-cation” doesn’t mean you just go back to your old habits – and trust me they will want to come back. It’s up to you to remember how AMAZING you feel when you are doing the right things. It’s up to you to think about how hard you worked to get to this amazing place. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DON’T LET THIS HAPPEN: Most people start vacation feeling amazing. You work hard and you do all the right things to get there and then all of a sudden by mid vacation you start to think “I can have that – I’m on vacation”and  “I can have that – everyone keeps telling me how great I look”and “I feel soooo good – I’m just gonna have it this one time.” And then slowly you start incorporating more and more and throughout the day you are picking and tasting and sharing…before you know it you are bloated and your clothes are starting to tighten. And if that’s the worst of it that would be enough but it’s not. Because then all of a sudden your mood starts to change. You went from starting the vacation so happy to now you are slowly becoming miserable. You can’t believe you let it get you again. You are starting to feel that heaviness. And you were so happy when you were lighter why did you let it happen…now your whole mood has shifted. You think the kids are driving you crazy but the truth is you are driving them crazy! You are feeling bloated and you are upset and short tempered. All because you feel bigger and bloated because you are no longer in control. When you are not feeling your best everything starts to bother you. And you keep thinking I was just so happy. I shouldn’t be doing this we are on vacation – but you can’t help yourself because your sugar levels are dipping and rising with every unhealthy meal you have. Then you have a drink or a bad meal to numb out the fact that you did it again and the drinks / unhealthy meals just make you eat more and before you know it you are waking up even worse then the day before! Then you start thinking you just can’t wait to get home! But wait it was only a couple of days ago you couldn’t wait to get here!  – DON’T DO THIS TO YOURSELF! There is no food or alcohol that is worth this. Stay in control and think about what you are eating and putting in your mouth before you do it. Have a plan everyday so you can enjoy your vacation. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Vacation or Staycation:  You are not there to eat out of control. It’s okay that staying in control and on plan makes you happy. Don’t get in the mindset that you need to eat everything because you are on vacation. Because that will make you unhappy not happy! You are not there to be unhappy. You are on this beautiful trip with your family and/or friends and you are there to have an amazing time that should not revolve around food. It should include food but not revolve around it. There is always a healthy choice – MAKE IT! You can’t have the whole cake but you can have a slice everyday and that should be enough. Your “slice” might be dessert, meal, alcohol etc. but choose it and have it everyday – but the rest of the day must be on program. Because you will feel so much better THE WHOLE VACATION if you do. You can have your cake and eat it too you just can’t have it morning noon and night everyday. Choose your battles and know what is important to you. If it’s your alcohol then make a place for it in your snacks. If it’s desserts then that is what you have each night with the rest of the day on program. If it’s your food then you choose which cheat meal each day you are going to have. You should have an amazing time and you should enjoy everything you want – but that doesn’t mean you go there and you treat everyday like a Cheat Day and it doesn’t mean you go there and lose even a little control because you know where that will lead. Staying in control makes you happy and makes you feel good. That’s what your vacation should be about – feeling good! When you go on vacation you are supposed to come home feeling better than when you left – make sure you are doing what it takes to feel that. I always tell you that when you come home I will get you back to feeling amazing. But the truth is, you want to be away and feeling amazing. So think about your choices and make sure they are worth it. Because at the end of the day – In the reality of it all, it’s not very hard – IT’S TEMPTING. BUT YOU ARE STRONGER THAN ANY TEMPTATION.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE YOUR BATTLES AND YOU CHOOSE YOUR HAPPINESS.[dt_sc_hr_invisible_small]
FitnessHealthy TipsLifestyle

Passover Week

[dt_sc_hr_invisible_small]This Saturday March 27th, marks the first night of Passover. This week long holiday is a celebration of freedom in the Jewish faith, with traditions including celebratory meals and symbolic foods and restrictions. This can be a tough time for many of us, trying to navigate the dietary changes, staying on program and also being faced with huge feasts. Many of you will choose one of the days this weekend as your Cheat Day, but as usual the celebrating will probably last for more than just one day. Now is the time to plan out your week, weekend and be ready to get back on track next week. Don’t let things surprise you – you should have your family dinners and holiday celebrations planned so there is no reason for you to be unprepared. Some of us may be more restricted than others for the holiday, but it’s always possible find healthy and clean alternatives that fit into your Passover plans, such as these suggestions and recipes below.[dt_sc_hr_invisible_small]

Green Shakshuka

[dt_sc_hr_invisible_small]Shakshuka is a middle Eastern dish traditionally made with poached eggs in tomato sauce and spices. In this clean version, it features egg whites, onion, spinach and spices. Perfect breakfast option![dt_sc_hr_invisible_small] [dt_sc_hr_invisible_small]Ingredients:

•1 onion

•1 lb bag of spinach (fresh or frozen)

•1/2 tsp paprika

•1/2 tsp cinnamon

•1/2 tsp coriander

•2 tsp cumin

•Salt to taste

•1 tbsp oil

•Egg whites (depends on size of skillet)

 DIRECTIONS:

1. Dice the onion.

2. Heat skillet and add onions and spices. Cook until onion is soft.

3. Add spinach and allow all to cook for 10 minutes, stirring occasionally.

4. Make spaces in the spinach to hold the egg whites so they don’t run all over. Cook on low-medium heat until eggs are cooked thoroughly.

5. Remove skillet from heat and serve. 4 egg white is 1 meal serving.[dt_sc_hr_invisible_small]

Root Vegetable Medley

[dt_sc_hr_invisible_small]Bring together traditional root vegetables in this new way for an exciting and delicious festive dish.

Ingredients:

•2 red onions, diced

•2 cloves of garlic, chopped

•2 sweet potatoes, peeled and cubed

•1 lb carrots, cut into 1 inch pieces

•1 lb beets, peeled and cut into wedges

•1 lb celeriac, peeled and cubed

•Zest of 1 lemon

•Zest of 1 orange

•2 tbsp chopped fresh thyme

•2 tbsp chopped fresh savory

•1 tbsp chopped fresh tarragon

•Salt and pepper

•1/2 tsp ground coriander

•Cooking spray

DIRECTIONS:

1. Heat oven to 375 F and coat large casserole dish with cooking spray.

2. In a large skillet over medium-high heat, spray with cooking spray then add onions and garlic. Sauté until soft and starting to brown, about 10 minutes.

3. Transfer this mixture to a large bowl then add sweet potatoes, carrots, beets, celeriac, lemon zest, orange zest, thyme, savory and tarragon. Season with salt and pepper and toss. Spoon into casserole dish.

4. Bake for 1 hour, or until vegetables are tender. 1/2 cup serving is one side.[dt_sc_hr_invisible_small]

Lemon Mousse

[dt_sc_hr_invisible_small]Ingredients:

•One 4-serving size package of Jell-O  vanilla pudding mix

•2 cups skim milk

•1 packet Crystal Light Lemonade powdered drink mix (the size that makes 1 pitcher)

•One 12 oz container of low fat Cool Whip

1. Add pudding mix and milk into a medium bowl and beat until smooth and thick.

2. Beat in lemonade mix until combined.

3. Fold in Cool Whip.

4. Chill before serving. 1 cup serving is one dessert/snack.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]CAN I HAVE MATZAH? YES!

MATZAH – 2 Matzah with 1 tbsp of peanut, almond or Sun Butter,  light cream cheese or 1/2 avocado = meal

MATZAH AND FRUIT: 1 Matzah with 1 tsp of pb or sunbather with 1 piece of

fruit or 1 cup of fruit = meal

MATZAH AND EGGS – one Matzah with 3 egg whites = meal

•1/2 container Light tuna or chicken salad or egg white salad with 1 matzah = meal

• 1 slices of low fat cheese or 1 light part skim cheese stick with 1 Matzah  =. Cat 3 Snack or you can do 2 slices with 2 matzah as a meal 

[dt_sc_hr_invisible_small]Matzah is only once a day and remember never eat just to eat. If you don’t need it, don’t eat it. You don’t want to end the night feeling bloated and sick. Like you over did it and you regret it. Instead, you want to end the holiday feeling amazing and in control. You will enjoy the food, but also what is really important – the company and the celebration.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Have a Happy Passover and Safe Travels to everyone going away!

~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]

clean eatingdieteatcleanExercisefeel goodgoalshappyHealthy TipsLifestyleMotivationweight loss

IT’S ALL ABOUT CONTROL

[dt_sc_hr_invisible_small]IT’S ALL ABOUT CONTROL[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]YAY! The CLOCKS have changed! What does the time change mean? It’s the first sure sign that the warmer weather will be approaching. Might not be today, this week or even next week— but it will be soon. In NY we will go from 30 degrees today to 70 by next Saturday. It happens so fast that even after such a harsh NY winter- many of you will still wish you had more time. But the truth is – you do have more time. Every day is more time. Every day adds on to the great day you had the day before. Even when you haven’t been perfect, the consistency of when you decide to start being 100% will make all the difference. Just don’t let another day go by with pushing it off and having that last extra thing or starting tomorrow. Because the difference from doing it today or waiting another day or week will show the results in the scale. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HAPPINESS: If I noticed one thing this past week more than anything else it’s the happiness and excitement of all of you who are doing so well. Maybe it’s because right now with spring approaching you are all so excited to take the coats off and show your hard work. Maybe it’s the excitement I feel through the text when you have hit the next number or feeling the sense of control that you have over what you are doing and the choices you are making. Maybe it’s because you love when I post your results on Sundays — maybe it’s all of the above. What I will tell you is I love it. I truly love to hear you so excited about where you are and where you are going. . It’s such an amazing feeling to have so many clients text that they are in such a great place. It’s life changing when you can wake up and feel that control over what you are doing – the control over the scale – the control of staying on program. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]There is no reason that you should not be one of these clients. I know this program is so very doable. I’m not telling you to do something that you can’t do. You have the tools, the support, the food and the Cheat Day. Every client that has been successful on program all say the same thing – the program is so doable and they found it so much easier than anything they have ever done. They love ordering the food because it’s easy and delicious and they love the support. It’s hand-holding. We know how hard weight loss can be so we make sure we are there for you. But YOU have to be there for YOU and make the right choices and be strong in the face of temptation. Stop waiting, stop putting it off and stop making excuses.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Quick little story: This past week I was talking to one of my clients who has reached her goal. She is going away at the end of March for Spring Break, so she was just so beyond excited to be able to feel good in her bathing suit. We were talking about when she started and the best way for me to explain it is — it was like standing at the bottom of the mountain. She couldn’t see the top but she wanted so much to get there. But the mountain was steep so every time she did a quick fix diet she kept sliding back down to where she started. But once she started the Innovation program and her first initial weight loss week where she lost 4lbs, she continued and went to 1-2 lbs a week. Slow and steady and most important in control. Well that is easy to say now but at the time she thought she would never see the top of the Mountain. The thing is slow and steady takes patience, and we know how hard that is when it comes to weight loss. The reason patience in weight loss is so hard is because [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1) We want to see immediate results.  We have committed to the program – now we just want the weight off. But we know it doesn’t work like that. Just because you decided to lose weight – doesn’t mean it just falls off your body. Once you commit now the real work starts. [dt_sc_hr_invisible_small]
 [dt_sc_hr_invisible_small]2) Often times deep down we want it to be over so we can go back to our old habits. We just want all the weight off so we don’t have to be in that controlled state of losing weight. But we know that control can never end because once you go back to the bad habits is when the weight will come right back on.
[dt_sc_hr_invisible_small]I can’t even tell you how many times she cried real tears because she would see 1lb and she felt like she just worked so hard for that 1lb – and she did work hard. Every 100% week on program is hard work. But just because you are working so hard — your body has to get rid of body fat and it takes time and consistency. I explained to her we are not dealing with water weight anymore we are dealing with real fat and that’s why the program works so well. You either keep playing with the same 3 lbs losing and gaining water weight — or you work consistently hard and get rid of the real fat. But it takes a slow and steady process to get rid of real fat. And some weeks that is just hard to handle. And trust me she threw every excuse in the book – it’s her kids, it’s because she went through menopause early, it’s her thyroid …. And yes the truth is somethings in life make it harder —  but not impossible, and that is what she had to keep believing. Even though it was hard every week she trusted me and trusted the program. And slowly she climbed the mountain and now with 2 weeks from Spring Break she has lost 36.5 lbs. and looks absolutely amazing. She looks 10 years younger and she feels 10 years younger. She is at her lowest weight in her lifetime- even before she had kids. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]THE PROCESS: What I found so interesting through the process that I saw with her and often see with so many of you – is the change throughout the program. This is the part I really want you to remember especially if you are struggling now or new to the program. The beginning of anything is always difficult. You are mentally trying to get back to healthy eating, you are eating less than your body needs so you are hungry, and to top it off you are seeing 1-2 lbs a week so it feels like it’s going to take forever. But then all of a sudden I see the shift. The shift is the feeling of control I start to see in you – when you recognize the balance you have created in your life with the 6 on program days and the 1 cheat day. When you recognize and feel the 1-2 lbs a week adding up and all of a sudden it’s all okay. You realize how life changing it is and how you feel so good in your body and on this path where you feel excited and happy all the time. And most important I see that you recognize your own capability and strength on what you can accomplish and how you are mentally and physically in a strong place – you are no longer doing the program you are living the program and you love it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FEELING GOOD: I can tell you I see it everyday and when you are feeling good with where you are and how you are eating and in control and feeling just lighter healthier thinner – you are a different person. You are different to yourself, your friends, your family, your spouse – you are just happy. When you are happy things don’t bother you like they would when you are unhappy. It makes perfect sense when you think about it. Something someone says to you that may not be nice when you are feeling out of control and heavy is going to affect you a lot differently when you are in a good place – and you are in control and feeling healthier, lighter and happier. When you feel good you are even happier and kinder to yourself. My point is, you have the control to be happy, you have the strength to be in control and to make sure your days are good and you are choosing the right things and feeling good about yourself. No one has that control except you. When you approach the world and the people around you whether it’s work, family, friends or just acquaintances and you are in a healthy, happy control state of mind you will respond that way. And of course when you are not – and you are out of control with your food, and not feeling healthy or in a good place and feeling heavy and thick – you will respond to those around you the same way you feel. At the end of the day, the way you act and present yourself to the world is the way you feel – and the way you feel is a result of the way you are taking care of yourself and feeding yourself from the inside out. Make the right choices and it will change your life [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IT’S HERE AND NOW: If you want to be Happy then make yourself Happy!! If you want the control of your day then follow the program. At the end of the day it’s your actions, your will and your want that will decide the outcome of what you do. I will tell you this – it’s here and it’s now and if you haven’t started then you should start and if you have started but have not been 110% then it’s time to be 110% – because spring is here and summer is coming and it is not going to wait for you. Do not waste these months and this time you have right now to do the right thing.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHEN YOU ARE HAPPY
AND YOU HAVE CONTROL
IT’S LIFE CHANGING[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
Choicesclean eatingExercisefamilyfeel goodgoalshappyhealthyHealthy TipsLifestyleMotivationweight loss

Are you ready for March?

[dt_sc_hr_invisible_small]ARE YOU READY FOR MARCH?
YES YOU ARE….[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Spring is coming and everyone has lots of different emotions…. happy, sad, determined, mad, excited, disappointed… You name it and I am addressing it with clients. What we have learned so far is when you are in quarantine and go through something like Covid most of the time the results have not been pretty. It was a given that at some point you didn’t do the right thing for longer than a moment. How big or bad was very individualized across the board. However, while many of you got right back on in the Fall and Winter and have tried your best – some still struggle everyday from the affects of it all. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I want you to first know – it’s okay. Whatever you did or where you are the most important thing right now is to put it behind you and get back on program – no excuses, just do it. Get back on your program and fight hard for what you want. You have 5 weeks of March that will give you an amazing start and if you do the right things can take you to a very happy place. For those of you that have been amazing – keep going you have the head start – don’t stop, don’t look back – stay mindful and enjoy and be motivated by the mental and physical changes you are making everyday. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Short Term goal – where do you want to be April 1? 
One pound a week = 5lbs
Long Term goal – where do you want to be Memorial Day?
One pound a week = 18 lbs[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We all need goals – they are motivation to take us where we are today and where we want to go. Our short term goals help us reach our long term goals. But you have to start now the more you put it off the longer it will take you to get to where you want to be.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FOOD AND EMOTIONS: Don’t let the past hurt your efforts today. Food plays with emotions and feeling in the most drastic way. It can make you ride an emotional roller coaster that if not thought out can ruin your efforts quickly. I have seen the most dedicated people cave after one drink. I have also seen the most dedicated eat out of fear and boredom from quarantine. What you have to remember is when you emotional eat that also gives you negative emotions. You eat because of your emotions – and then you over eat more because you are sad your emotions made you eat. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It’s not the food that made you gain – it’s what you are doing with the food and how you are abusing it that creates the emotional roller coaster and results. The best thing you can do is learn from it. What made you feel good and what made you feel instantly bad. And most important how you feel today. Where are you and where do you want to go…[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]STAYING IN YOUR POWER: We have been talking a lot about the importance of staying in your power. Your power is your choices. When you make the choice to stay on program and follow your menu and exercise – you are staying in your power. When you make the choice to go off program because of stress, anxiety, alcohol, just simply in a bad mood – then you are giving your power away to your emotions. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Being in your power means mustering up the ability to handle your emotions mindfully. It means breaking free from anything that holds you back and makes you feel mentally and emotionally powerless. Staying in your Power is a kind of mental toughness that we need to bring to every situation. It’s the ability to take decisive and deliberate action toward a desired goal. It’s about living life intentionally with a sense of purpose and effectively managing your boundaries and fighting through the unhelpful thoughts that often sabotage your progress[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]How do you stay in your power:[dt_sc_hr_invisible_small]
  • Control your mindset. We have spoken about it in the past – you need to be mindful at all times if you want to reach your goals. Staying in your power requires having the ability to adapt to changing conditions and circumstances. It requires being proactive and staying mindful of your thoughts, choices, and actions. Only when we’re mindful can we see things clearly, and therefore adapt accordingly to the conditions of our life. When you are mindful you are not grabbing and eating – instead you take that one second – that one breath to think about if this is what you really want to do at that moment.
  • Take responsibility for your life: Don’t blame others, and absolutely do not cry about your weight. No one wants to hear it. Everyone is crying about their own problems. Instead take responsibility and work hard for what you want. Don’t talk about it – show your results with actions. Plan, Prepare and follow through and work hard everyday for what you want. There are no short cuts- just hard work and no excuses. When you take responsibility for your life and circumstances, you naturally feel empowered no matter what happens.
  • Choose to be happy: Everyday is a choice to be happy. When you choose to stay on program and do the right thing it’s the same thing as choosing to be happy today. We know when you follow your menu and stick to your meals and snacks you feel your very best. When you text me and say I had a great day today – that means you chose to be happy today. You knew doing the right thing was going to keep you in a happy place. You followed your menu and when your head hit the pillow you felt great – which made you wake up happy. The choice to be happy is your choice everyday to make and you do it by following what makes you feel your best [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]My Final thoughts…. No matter what’s happening around us, doesn’t change what goes on inside us. When you have clarity about what’s most important to you it helps you stay grounded and focused when temptation comes your way. And it will come – temptation will always be there. But when you are mentally ready for it – there will be no stopping you. When we are able to stay mindful and stay in our power, we naturally feel more confident and in control of our lives. The control is what is most important. When we are in control is when we see and feel the best results both mentally and physically. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible]You are ready for March! Don’t let the days slip away – make the most of each one and choose happiness.[dt_sc_hr_invisible]
You can not make positive changes to yesterday 
But you can make them today tomorrow and the next day.
~Love to Live Healthy With Josephine Fitzpatrick
ChoiceseatcleangoalshealthyHealthy TipsLifestyleMotivationweight loss

CLEAN SLATE – OPEN PATH

[dt_sc_hr_invisible_small]NEW YEAR – CLEAN SLATE[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]A fresh start, a clean slate, a New Year. Such ideas hold great promise for everyone. Surely the world yearns for the ability and the occasion to start anew. When you have a clean slate you are moving forward and leaving the past in the past. You have the opportunity to leave mistakes in the past and focus only on the present. While it’s a thrilling concept we must remember it only benefits us if we actually do it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FOCUS: You have started fresh this week and now what you do from here all depends on you. Only you have the control to achieve what you want and to reach your goals. Your clean slate has put you on an open path. But we can’t forget life will always be life and that comes with challenges. You have to stay focused and remember that some days the path will be blocked and shrouded with uncertainty. Other days, the path will be clear and you will move forward and everything will feel right. The difference between those who make it and those who don’t is the ability to stay centered and stay on the path even on the uncertain challenging days. When you keep moving forward even if it’s a little slower you will eventually end up where you want to go. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]SOMETHING EXCITING TO THINK ABOUT:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We have 30 weeks until 4th of July. If you only lose one pound a week that is 30lbs less than where you are today by July 4th.  That’s not only very doable it’s very exciting.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]It’s 15 weeks until April 21st. If you lose only 1lb a week by April 21 (which is just about one month into spring) that’s 15lbs. Again very doable and very exciting. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Now let’s double it. If you have a lot of weight to lose and you do 2 lbs a week that is 60lbs by July 4 and 30lbs by April 21.  WOW! Super Exciting.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The reason Im listing these is because I want you to see it written down. This is what you have the ability to do right now with your clean slate. This is where your clean slate and your open path can take you if you let it. Sometimes when we are eating for weight loss but you only see the healthy 1 or 2 lbs a week loss you may think you are not getting anywhere, when in fact you are on your way to success! I want you to understand the importance that consistency is and where that 1- 2lbs of weekly weight loss is going to take you if you consistently put the work in. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We live in a society that prefers instant gratification and pleasure. 
But the real results come in time, patience and consistency. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Here are some tips to help you through the challenging days and keep your slate clean:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHY? Getting out of your comfort zone is, well, uncomfortable, and the tendency is always going to be to retreat back into what is familiar and comfortable. When we feel a little hungry In order for you to feel motivated to push through the pain of change, and for it all to be worthwhile, you need to know why you’re doing it. That means being very clear on your reasons why. What are your specific goals and why is it so important on you reaching them. Write them down. Do you feel uncomfortable? You want to be healthier? Are you unhappy? Or maybe you remember last summer when you were in a cover up and promised yourself you were going to not be in one this year. Whatever the reasons – be clear in your mind on “why” this is so important to you and how you will feel this Spring and Summer if you don’t do it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHAT’S THE WORST? Consider the worst case scenario – what if you don’t do it this year? What if you keep letting the temptation get to you and every day at some point you give up only to restart again the next day. What’s the worst case — you will either stay where you are now or most likely you will slowly keep gaining. How will that make you feel? Think about this Spring and Summer – how will it affect your mood, your thoughts, your days? Considering the worst case scenario can help you determine how important this is to you and how important it will be if you don’t do it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Final Thoughts….Don’t fall into the trap of becoming comfortable with simply existing. You must want and love putting the work in to get results. It’s okay to feel both the pain and pleasure of working hard for something. For example let’s take weight loss – It’s uncomfortable and there are days you have to walk away from what you really want. I think we can all agree there is pain involved. Both mental and physical pain. It’s not easy to walk away from something you want. But the results of doing it are beyond amazing. The feeling of waking up healthy, light and thin. Grabbing anything in your closet and it fits and feels good. Your confidence is high and your days are always great. You feel healthy. You feel like you can face anything and get through it. And you feel this way all because your body and mind feel good. When your body is in a good place your mind is in a happy place. When you feel good you are happy and when you are happy you always look amazing. There is nothing more beautiful then a happy confident person. When you are comfortable in your own skin – it makes all the little uncomfortable times worth it. But in order to get to this amazing feeling you need to work hard and feel the little pains of being uncomfortable. I promise you if you stay strong and walk away the pain will pass and the results will show. It all starts with your clean slate and open path.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Whatever your past has been –Your future is spotless.[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
familyfeel goodhappyHealthy TipsholidaysLifestyleMotivationweight loss

WINTERPAUSE

[dt_sc_hr_invisible_small]How can one week be so easy to stay on program and then next week be so hard?! Everyone is struggling this week between Christmas and New Years and that is okay. We are in a time of transition. One year is ending and another beginning. Holidays, kids home, mini vacations…. All fun things but hard to stay on program when you are not on your normal schedule. When you find yourself in this pattern you need to just continue moving forward. Stay mindful and continue to make the very best choices that are available. Even if they are not as good as you would like, they will be better than if you are not mindful at all. Stay positive and remember a 50/50 day is better than 100% off program day. Remind yourself this is the week where we have happy times and hopeful times. It’s about family, love, laughter, health and a little down time to rest the brain. But it’s also not about treating everyday like a Cheat Day. This is the balance that we will always strive to master. Sometimes it’s easy sometimes it’s the most difficult thing to do. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you find that you have let yourself make bad or hasty decisions in the last couple of days or weeks – you need to let it go and just move on. Don’t waste energy or time on things you did wrong or how good you did and then ruined it. Focus on the here and now. It doesn’t matter if it was two minutes ago or two days ago. Don’t waste your energy on things you can’t change — you need to put that energy on the here and now and on the things you want for today and tomorrow and next year. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Let it go… and move on to better choices and stay on your path. Maintaining is better than gaining. If you are not in a position to be perfect, then be mindful. Your healthy program will keep you on path and when you fall off you get right back on and it will always take you back to the place that you want to be. It will take you to where you are in control, happy and feel good…. but in order to do that you need to let the past be the past and the future be the future. You can’t change yesterday but you can change this moment right now. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Don’t waste time… One thing I notice that we all take for granted is the time that we have and what we do with it. We focus so much on where we are going and what we are eating that we forget to focus on what we are celebrating and why we are there. We spend time on what we did wrong instead of what we can change to make it right… It’s what I call wasteful energy. You must keep your energy positive and keep moving on to a better place. Every minute that you worry or waste on what you should have or could have can be put into the energy of what you are doing right now. Let all the wasteful negative energy go and focus on the positive and happy energy of today and tomorrow. Make sure that you are making the memories of today better so when you look back tomorrow you have less regrets than today. It’s all about being mindful on what you are doing right now. And in order to do that you have to let go of whatever you did wrong yesterday. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]We all know how short life is… We all know that there are so many out there that have “real” problems that many of us could never ever imagine or want to imagine. We sometimes forget how lucky we are to be able to plan for the future. . It’s easy to forget and take for granted the simple things like how lucky we are to be healthy to enjoy these moments. When I tell you to stay mindful it’s not always about food. It’s about life. The idea is to stop focusing on food as your main attraction and start focusing on life as your main attraction. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]You need to focus on the happiness. There will always be weeks like this and you don’t want to confuse the happiness that is going on around you with you being miserable because you didn’t choose the right foods or because you had an extra snack or you woke up a little bloated. Change the day immediately and move on to whatever better choices you can make today. We know we have easy weeks and hard weeks, and an easier on program weight loss week will be around the corner – but for now some weeks will just be like this and you have to look at them for what they are – busy happy weeks that you are doing the best to stay mindful and make the best choices you can so you can enjoy and maintain. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DON’T WAIT FOR THE PERFECT MOMENT
MAKE THE MOMENT PERFECT[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick

 

familyfeel goodholidaysLifestyleMotivationweight loss

HELLO DECEMBER

[dt_sc_hr_invisible_small]As we travel through December – we know December is a month of baking cookies, chocolate coins, candy canes and marshmallow Santa’s. For someone out of control, it can be a month of pure over indulging resulting in plenty of extra bulges YIKES! And while so many of you are in total control — others are still struggling. If you are struggling — please do not be embarrassed about struggling, gaining weight or losing control. I promise you that you are not the only one. You just have to keep moving forward and keep getting back on your path.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Wherever you are today and moving into this week I want you to be positive and confident about what you can achieve and why you want to do it. Think about feeling good, happy and alive in your mind and body. Don’t focus on just today think about tomorrow, think about next week and think about January. Think about how you WANT to feel going into the New Year AND think about how you DON’T want to feel going into the New Year. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]This is your path… your life and your journey to get to where you want to be. Only you can make it happen. Everyone has different reasons for losing weight and feeling great. Whatever your reason is, you need to keep it close to your heart. You have to realize that life is short and you want to enjoy it fully every single day. Don’t be upset about things you have the power to change. Use those emotions in the most positive way and change the things that do not make you happy[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Slips and Falls… Regardless of where you are or how many times you slip up – the most important thing you can do is get right back on program and keep going in the right direction. Whether it’s a little slip up or a big one – it’s not about the slip – it’s about getting up. We all slip and we all fall but the sooner you get back on your feet and on your path is the sooner you will feel so much better and be back on track. The longer you lay down the longer you will feel terrible and the longer it will take to get back to a better place. Life is not perfect and it will never be perfect. We will always have times that will be more difficult than others and they are usually times that feel different from everyone else. It doesn’t matter – what matters is right now. Wherever you are you have to focus on where you want to be and keep moving in that direction. If you keep getting up every time you fall, you will get there. Yes, it might be slower than someone who doesn’t fall as much but who cares – the most important thing is you are in the right direction and you will get to your destination.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Stop Thinking So Much…. We focus on “why do we keep doing this” or “how can I be better” or “isn’t there a magic pill” – just stop thinking. Instead of spending so much time and energy thinking about an easier way out – or thinking about why you keep slipping –put that energy into the change. Just keep getting up and keep trying to make the right choices. Don’t worry about where your weight is today – don’t even think about it. Just follow your program and you will feel better tomorrow. The program is the program – you know it works — when you follow your menu you lose weight. Don’t make it more complicated than it needs to be. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Everyone is different….. Sometimes the scale will take longer than a week to see a change. Some see a pound a week others see the loss every two weeks. Some can cheat a little and lose a lot and others will be 110% strict and lose very little. You have to stay focused. If you are eating right and staying on plan you need to stay focused and on your path. Your body is shrinking everyday and the scale will catch up to where you want to be. You have to have patience and remember that being in control of who you are and what you are doing is just as amazing as seeing the scale go down. Your body will decide when and how much – you will decide how close to 110% you will be every day.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The Journey…. Something I think is important to share is how important your journey is. I know I say it all the time but it’s very easy to get caught up in feeling sorry for yourself and bad about the mistakes and choices you make. But what I want you to focus on is how happy you are on the journey to feeling your best. Every step you take in the direction of eating clean and losing weight is one more step to feeling great both mentally and physically.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Final thoughts…. December will give us Challenging days but the bottom line is the days and weeks go by fast. Before you know it will be JANUARY and it runs right into a very short FEBRUARY and then just like that it’s MARCH and we will be shopping for shorts and summer clothing. A really good habit to get into is when you see you are having a bad day – make a promise to yourself that when you have a hard day your food will 100%. Because it’s the hard days we need the most strength to stay on program. Some times we can’t control whether our days are hard but we can definitely control if we make that day harder than it has to be. And going off program is going to make any bad day – worse.  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]”You Don’t Have to Go Fast
You Just have to keep going…..”[dt_sc_hr_invisible_small]
  
[dt_sc_hr_invisible_small]~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]
familyfeel goodHealthy TipsholidaysLifestyleMotivationweight loss

FACE YOUR TRUTH

[dt_sc_hr_invisible_small]Another Holiday has passed and Chanukah, Christmas and New Years are only weeks away so we are going to start today by Facing Your Truth – Yikes!  It’s always hard to be honest with yourself. It’s so much easier to make excuses. Because we don’t just make the excuses we actually start to believe them. But where does that get you? Does it leave you in a good place or does it leave you in an unhappy place with a good excuse for being there. When you are honest with yourself and face your truth – that’s when you will do something about it. Because once you stop the excuses and face the truth about what you want you will realize you have two choices: 1) Work hard and change it OR 2) live with it and settle for where you are. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I know after Thanksgiving Weekend it’s so easy to feel defeated. Excuses are easy to come by, and it was easy to fall prey to a table full of yummy temptations. Four days of holiday is a lot for anyone to get through. Especially for those who don’t like to say “No, thank you.”  They seem like such easy words to say and yet when faced with temptations of food and drink, those words are the hardest things to get out of your mouth. What you have to remember going into December — it’s a month full of holiday cookies, egg nog, honey and spiked cider – so it’s time to face your truth and start it by saying “No, Thank you.”  [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HERE ARE SOME OF MY FAVORITE TIPS TO HELP YOU THIS MONTH:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Be Consistent – Six days on and one day off. The more you do it the easier it is and the better your body responds to the program and to weight loss.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Eat clean and Eat Less – The cleaner the food with no preservatives and no chemicals the better your body processes it. The less you eat the less it needs to process. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you Don’t Need It Don’t Eat It. – Never eat just to eat. Less is always better when trying to lose weight.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Absolutely No Extras – This is a life changing rule. No taste, sips, bites or pieces. Only eat what is on your menu. Follow your meals and snacks and nothing in-between. The more you learn to live by this rule – the easier it is. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Everything Matters – nothing is free and everything you put in your mouth matters. When it comes to weight loss you have to be accountable for everything that passes your lips.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Plan – Prepare – Follow Through – I can’t say it enough, when you plan prepare and follow through is when you will get the best results every single day[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Right now you have time before the New Year to make positive mental and physical changes. Start those changes with consistency. You have to eat clean, eat less and you have to do it everyday for six days. I know it’s hard and life can get in the way — especially around the holidays. But I can also tell you the only way to get through them is to be consistent. When you are consistent you are training your brain and body to do the right thing and the more it does it the easier it will be. Remind yourself by New Years Eve —  you will either feel amazing or you will wish you felt amazing.  We all don’t want to live with the could have and should have — especially when the DOING IT is right in front of you. You have all the tools and the only thing that is standing in your way is you. Your willingness to walk away – and to say NO- THANK YOU. Try not to complicate it. Don’t make it harder than it has to be. Once you are firm and tell yourself that you are sticking to it 100% – there is no alternative- you will do it. But if you give yourself even the slightest glimpse of doubt if you can do it – then you are already setting yourself up to go off program. You are always in control even when you don’t want to be.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Be firm in your decisions. It’s not about the food it’s about the discipline. From the time you wake up and open your eyes until you go back to bed you must be firm in your decisions. What you decided from the time you woke up was that you were going to stay on program – because you want to feel good and you want to look good. You are going to stick with your meals and snack(s) and you are going to do that because sticking to your menu is what creates the weight loss. — And the weight loss and feeling good and feeling healthy and lighter is what makes you happy – and that is what you want and that is why being firm in your decisions is so so important every single day.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]My final thoughts for you – I work with clients everyday in every state. Every one of you is capable of weight loss. None of you are any different than anyone else. We all have things going on in our life. No one is problem free all the time. Whatever your situation and problems are I can promise you that it feels harder than everyone else’s. But the truth is they are all equally as hard to the person who has them. If you want to lose the weight you can do it. We know it’s hard and we know it’s even harder to stick to eating less, and eating clean and not grabbing for the extras when everyone around you seems to be eating everything. But at the end of the day you can only control what you are doing and your choices. It’s only food and it will always be there . If you want to change your life forever and live in a happy healthy place –then no excuses, live in your truth and stay disciplined in your choices. Focus only on the decisions and choices that you can control and will bring you happiness.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Discipline Is Doing What Needs To Be Done, 
Even If You Don’t Want To Do It[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]
clean eatingfamilyhealthyHealthy TipsholidaysLifestyleMotivationweight loss

THANKSGIVING – HAVE A PLAN

[dt_sc_hr_invisible_small]As many of you know because I mention it all the time — Thanksgiving is one of my favorite holidays of the year. In fact, I love the whole weekend.  It’s a time that we enjoy our families, and traditions, and we are truly grateful and thankful for everything we have and those we love. While we should feel like this everyday (and hopefully most of us do) Thanksgiving Day gives us a day to celebrate it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]NOT A VERY SOCIAL WEEKEND…… When it comes to Thanksgiving and Weight loss it’s usually not just about Thanksgiving it’s about a very social weekend. However this year and this weekend we are in a much different place. Social is not high on the list of activities with the world we live in – so while we are keeping everything more low key it should be easier, right? Maybe for some but for others it’s going to be a lot more indoor and a lot of left-over temptation to deal with. Which wouldn’t be terrible if we only went for the left-over turkey, but it’s usually the sides and desserts that we tend to gravitate toward. So while you are making your plans for Thanksgiving it is probably a good idea to make plans for the left-overs too. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Some Left-Over Options:
1) Freeze everything immediately after dinner – do not leave it out for the next day. You don’t want anything tempting left out where you can taste, bite and pick….
2) Soup kitchens – we have a list on our website. Call for covid instructions.
3) If you want to keep them and eat them – plan the exact day you will be doing that so you can look forward to it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Throughout the four days you want to maintain control and enjoy. I think for many of you the importance of taking one day at a time — planning, and knowing what you are doing in advance is key to your success. Think before you grab – and think again before you eat. Think about your plans and know where you are going, what you are doing and when you are cheating. Don’t just plan your cheat days. It’s also important you are planning what you are eating when you are staying 110% clean and on program.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]When we are celebrating and following traditions it’s easy to get caught up in the holiday spirit and before you know it Monday morning comes and you look back and think oh no… what did I do??[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Here are some options to help you have a Happy Monday After [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1. WEIGHT LOSS: Cheat Thanksgiving Day and Stay on program and clean the rest of the weekend. While this is a little challenging it’s doable. You choose Thanksgiving day as your Cheat Day and you are 110% the remainder of the weekend. Just remember it’s always harder to stay on program after you already cheated when you still have a long weekend in front of you. So you must really be in a good mental place to do this and follow through with it. Plan where you are going and what you are eating on program the remainder of the weekend.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]2. WEIGHT LOSS:  Eat Clean Thanksgiving Day and Cheat one day on the weekend. This is challenging but very doable. You can have your Turkey and Vegetables and you save everything else on the table that you love for your cheat day. Having your cheat day later in the weekend is always easier. Once you get through eating clean Thursday and Friday – then you choose your cheat day and before you know it the weekend is over and you made it. — JUST BE SUPER CAREFUL. It’s usually not the turkey that is the issue…. It’s the sides, the desserts and the alcohol that causes the binging. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]3.  MAINTAIN:  This is a little more realistic and if you are not in shark mode this might be the best option for you. You split the Cheat Day and you choose two nights out of the four days.  So for Example – you choose Thanksgiving and Saturday to be your cheat nights. You would eat on program Breakfast and Lunch and then Cheat Dinner, Dessert and Drinks. You would do that for Thanksgiving and then again one day on the weekend either Saturday or Sunday. The remaining two days you would be 110% clean.  This is a realistic way to stay on program and enjoy the weekend.  You won’t lose but you won’t gain and that’s great. Then you go right back on Program and give it 110% clean week and weigh the following weekend. Again very important to plan and know where you are going and what you are doing so you can plan and prepare for your on program days. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]There is always a choice and you are the only one that can make
it because you are the only one who has to live with the results.[dt_sc_hr_invisible_small]  
 [dt_sc_hr_invisible_small]While you have many options – you really only have two choices:   1) You will plan in advance and follow through with your plans or 2) you will go through the weekend mindless and no plan and end up cheating a little or a lot each day. RESULT #1: Monday morning you will either be super happy and feel good and in control and eager to get back to your 110% week of eating on program — RESULT #2  you will be miserable walking around in tight clothes mentally knowing that you didn’t do what made you happy you did what was easy. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]My Final thoughts:  Thanksgiving comes once a year but so do many other holidays and birthdays. Don’t look for excuses to sabotage yourself. Think about what makes you happy today, tomorrow and the day after. Keep the focus where it should be – not on what you can’t have – focus on what you do have. It’s a beautiful holiday with a lot of celebrations – Enjoy all the love, family, friendships and memories this holiday has to offer – because that is what it is truly about. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Much Love, Health and Happiness
To all of you 
From all of us xo[dt_sc_hr_invisible_small]
Happy Thanksgiving
~Love to Live Healthy with Josephine Fitzpatrick