innovation weight loss and fitness – Page 37 – Innovation Weightloss & Fitness

March 19, 2015By Josephine Fitzpatrick

Surprising Healthy Food Facts

Certain foods are known to be healthy and beneficial for weight loss, but you may find that the reason behind their reputations to be surprising. Some of the foods on this list are obvious choices, but many of these foods don’t seem like clear favorites for weight loss and overall health but they actually offer advantages.

Cheese

Cheese is a fantastic source of protein. Cheese contains nearly as much protein per ounce as beef or chicken, and many forms of cheese contain virtually no carbs. Many forms of cheese also contain microflora, a healthy bacteria found in your intestines. Age can cause microflora to decrease, but diet and exercise can be adjusted to keep microflora in healthy numbers. A microflora imbalance can cause you to feel bloated, gassy, constipated and overall run down. Including low fat cheese in your diet will give you these benefits while keeping you on track with your weight loss.

Black Licorice

Extract of the root of the licorice plant has been used for hundreds of years and is still used today for a variety of medical uses. It has been known to help treat peptic ulcers and has also been used to relieve symptoms of indigestion and astro-esophageal reflux disorder (GERD). When used with peppermint and chamomile it has been known to help ease gastrointestinal problems. In terms of weight loss, the active compound in black licorice is about 50 times sweeter than sugar but actually increases fat burning in your body. Make sure you are eating licorice with licorice root extract – most black licorice is made with anise extract now. Anise extract has the same flavor and taste but not the same benefits as the real thing.

Cinnamon

Cinnamon has been consumed since 2000 BC. It has always been highly prized and was used in those times by doctors to treat medical conditions. These days it is a potent antioxidant that can be used to aid in weight loss by decreasing blood sugar, speeding up metabolism, and lowering LDL cholesterol. Cinnamon is included is many detox water recipes because of these reasons. Recent studies have shown that cinnamon can help relieve fungal infections, may improve lipid levels for patients with diabetes, and can even inhibit the development of Alzheimer’s and Multiple Sclerosis and one study even found that cinnamon bark may potentially be effective against HIV. Though many of these studies are new and in the early stages, just the fact that cinnamon is associated with these claims and that some of the top medical communities are conducting this research suggests that adding cinnamon to your diet can benefit you in many ways.

Egg Whites

Egg whites are commonly known as an obvious choice to anyone trying to lose weight. But did you know that most of the protein in an egg comes from the white? Of the average 6g of protein in an egg, 4g comes from the white without the fat and other detriments from the yolk. Eggs whites are also free of cholesterol and low in calories. This is one reason why they are a great breakfast – they will keep you feeling fuller longer, they help burn fat and they boost metabolism.

Flaxseed

Flaxseed is another great source of protein that is also high in fiber and Omega-3. Flaxseed can be consumed as supplement tablets and ground or oil forms – all of them offer healthy benefits. Flaxseed has been known to lower blood pressure, stabilize blood sugar, reduce bone loss, promote weight loss, increase immunity and even fight cancer. Flaxseed can easily be added to your diet – you can sprinkle it on quinoa oatmeal, add it to mustard, blend it in smoothies, mix it in with yogurt, and the list goes on.

~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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March 16, 2015By Josephine Fitzpatrick

St. Patrick’s Day

With St. Patrick’s Day tomorrow, we wanted to share some healthy tips to keep in mind whether you are celebrating tomorrow, over the weekend or not at all. It seems as though everyone becomes Irish during this holiday, but even if you don’t feel the need to celebrate there are still some things you can do to stay safe and healthy.

1) Don’t go overboard with festive foods. For those who don’t know, corned beef and cabbage is the traditional meal for St. Patrick’s Day. Corned beef is high in fat and sodium and if you choose to enjoy it as part of your St. Patrick’s Day celebrations, use the tasting method. Start with just a small portion just to taste it. Unless tomorrow is your cheat day this week, there are other ways to celebrate without loading up on corned beef. Cabbage, on the other hand, is full of nutrients such as fiber, calcium, magnesium, vitamin A and vitamin K. As long as it is prepared cleanly, you can embrace this St. Patrick’s day tradition. You may also come across Irish Soda Bread, a traditional Irish bread that is made with baking soda as a leavening agent instead of yeast. This food will also be best enjoyed with the tasting method unless it is your cheat day. Another thing to watch out for is food coloring. You will see a lot of foods dyed green – frosting, drinks, cookies, dips, pasta, bagels, and anything else you can think of. While having a little more food coloring than usual isn’t harmful, there are plenty of ways to get festive with food without artificial food coloring. There are plenty of green fruits and vegetables that would make great snacks or appetizers such as cucumbers, green peppers, grapes, honeydew, peas, salad, kale, apples, pears, celery, broccoli, Brussels sprouts, green olives, avocado, asparagus, green tea, cabbage and much more.

2) Drink in moderation. Unless it is your cheat day, alcoholic beverages are still one snack each. This means that 4oz of wine, 1oz of alcohol or 2 light beers are each a snack. Make sure you are drinking plenty of water.

3) Watch a parade. If you have the time, a St. Patrick’s Day parade is a great way to get the family out of the house and doing something fun and active together. If you drive to a parade location, try and park a couple blocks away and enjoy the walk.

4) Be safe. This is our most important tip for everyone tomorrow whether you are all out celebrating or just trying to avoid the chaos. No matter how safe you plan to be, tomorrow is a day where you should be extra careful. Many people will be drinking and celebrating in large crowds, so just be careful when going out, watching a parade and driving home.

Have fun, be safe and Happy St. Patrick’s Day!

~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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Healthy TipsLifestyleUncategorized

March 9, 2015By Josephine Fitzpatrick

Are You Ready For Spring?

This past weekend we sprung forward for Daylight Saving Time and also the weather slowly started to creep out of the 30’s and up toward the 50’s. The snow is finally melting and the warmer weather and longer days we have been waiting for will be here by the end of the week. Now is a crucial time for your weight loss. You probably felt like the dark, cold winter days were filled with monotony and low motivation. During these long winter months it felt like the light at the end of the tunnel was so far away that it would never come – but now is the time that you should be feeling and looking amazing, not just day dreaming about it.

Use the improving weather to jump start your motivation. Recently the weather has been a hassle with mounds of snow and layers of ice, but now you have so many opportunities to enjoy the outdoors and boost your mood. In fact, it’s a scientific truth – a study published recently shows that people who engaged in outdoor activity had elevated mood and self esteem after just 5 minutes. Whether you are switching from snow shoeing to jogging or just trying to energize your exercise routine after months of work out videos inside, you will notice a big change with just one work out.

Your goals are closer than you think and making them even more of a reality can help get you in the right mindset. As you prepare to pack away the heavy coats and sweaters remember that you won’t be able to hide underneath winter layers any more. If you have lost touch with your goals and your progress, strengthen your commitment. Now is the time for you to start enjoying all the hard work you have already put towards your goals and to keep pushing yourself. It hasn’t always been easy but that’s what makes it worth it. It’s time to embrace the shorts and t-shirts!

Prepare yourself for this transition. Warm weather may take you out of your comfort zone but that doesn’t mean you have to spin out of control. Maybe it’s the first time you’ve worn a tank top or a bathing suit in a long while, so you have to work on your confidence as much as you work on your weight loss. Don’t just focus on the things you still want to accomplish or how far you still have to go – think of all the things you have done to make yourself proud.

This is an exciting time when you get enjoy the benefits of your hard work and take your weight loss to the next level. In the winter there is little satisfaction in your efforts when you’re covered head to toe. The shrinking number on the scale can put a smile on your face, but when you put on summer clothes for the first time this year and go to the beach or out with friends you’re going to love your healthy lifestyle even more.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

FitnessHealthy TipsLifestyleUncategorized

March 5, 2015By Josephine Fitzpatrick

Snow Today – Gone Tomorrow

While the snow is falling and stacking up in inches, they are already calling for next week’s weather to be in the 50’s.

Daylight savings time is less than a week away. With a 50 degree forecast next week, make sure that when you are reaching for that extra snack or sabotaging yourself in any way that you will be seeing the spring weather next week.

50’s will feel like the 80’s and you know how we jump into seasons. You will be sure to see the shorts and t-shits on people around every corner. Who will be wearing them? Those who worked hard and did not let winter and snow storms determine their food choices.

Think about the choices you are making and the consequences they will cause. Every time you go off program it determines whether you will lose weight or maintain. If you really go off then you will gain. Look at your Weight Loss Path for what it is. It’s a new way of life, and realize that everything you do and every decision you make is in your hands. If you stay on your path and not let everything around you get into your way you will succeed. Here are some helpful hints to you keep you on track today:

1) Think before you act and make sure that you are eating because you are hungry and not bored. If you ever took a speech class in college you would have learned that before you speak it’s always best to pause, think, then speak. Use this same rule when reaching in the cabinet. Pause, think and then act.

2) Go into your refrigerator and cut up lot of veggies and put them in bags. Or place them on a platter for you to grab when you feel the need to mindlessly munch. If you don’t have them ready you will be grabbing for unhealthier choices that you will later beat yourself up about.

3) Surf the internet for spring and summer clothes. Summer shorts and bathing suits. What do you want to see yourself in?

4) Go into your closet and try on the clothes that you want to be in this spring and summer. Do they fit? are they close? Keep them out and try them on every week. You will see that you are closer and closer to reaching your goals.

5) Workout video – Yoga, workout, aerobic or weights and get your body moving. Indoor videos don’t have to give you the best workout of your life, they just have to give you enough to sweat a little and keep you away from the kitchen. The combination of the two can make the differennce between losing and gaining.

Remember that how you feel and the control you have over yourself, what you eat and who you are, all go hand in hand. You can make the decision to grab and eat or simply say NO. I am not saying it’s easy. Yes it will be uncomfortable. I get it, you are stuck in the house and you want it. But it is shot term pleasure that will lead to long term unhappiness. No one feels good when they don’t have control over what they are doing. You know that if you choose the wrong foods and make the wrong decisions it will make you unhappy, and if you know that being healthy, thin and in control not only feels good but it also makes you happy, then it’s up to you to make it happen. It’s up to you to say NO and walk away, and it’s up to you to deal with the uncomfortableness of saying NO. It’s only food and you will not let it control who you are, how you feel and what your day will be. Stop making excuses and remember that if you do the right thing and make the right decisions your results will be the prize. Stay your path…make the right decisions…and don’t let anything get in your way…

KNOW YOUR HAPPINESS

IF YOU KNOW EATING HEALTHY, CLEAN AND BEING THIN AND IN CONTROL MAKES YOU HAPPY – THEN DO IT

MEMORIAL DAY GOALS

13 weeks until memorial day – gives you the opportunity to lose anywhere from 13- 26 lbs

1 lb a week = 13 pounds

2 lbs a week = 26 pounds

1-3 lbs a week = 30 + pounds

NO MORE EXCUSES – IF YOU HAVEN’T STARTED DO IT NOW

IF YOU STARTED – STAY STRONG AND STAY YOUR PATH

WHAT YOU DO TODAY AFFECTS YOUR TOMORROW!

IT’S UP TO YOU!

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

March 2, 2015By Josephine Fitzpatrick

Start Thinking About Shorts Season Now

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

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

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

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

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan NY 10018

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February 12, 2015By Josephine Fitzpatrick

Valentine’s Day Weekend

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

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

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

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

~ Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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FitnessHealthy TipsLifestyleUncategorized

February 9, 2015By Josephine Fitzpatrick

Healthier Valentine’s Day Treats

With Valentine’s Day coming up this weekend we wanted to share some healthier Valentine’s Day treats that will satisfy your sweet tooth and keep you healthier than typical sweets and candy. Make Saturday your cheat day and with these healthier recipes you can indulge without going completely off track.

This first recipe is simple, easy and can be made with a wide variety of ingredients. All it takes is a heart shaped cookie cutter and you can make Fruit Kebabs with watermelon and strawberry for a festive treat, or any fruit of your choosing for an adorable snack. You can keep the heart shaped theme going with almost any food – potatoes for a festive side and even carrots and cucumber to dress up a salad.

Another incredibly easy and tasty recipe is Raspberries and Chocolate Chips. Just place a dark chocolate chip inside each raspberry for a sweet and simple treat. Get double the antioxidants from the combination of raspberries and dark chocolate, as well as vitamins and minerals from both ingredients.

Raspberries and chocolate come together again for this next recipe: Raspberry Chocolate Truffles. These treats will taste decadent despite their healthy ingredients. In a food processor combine the following: 6 dates, 1/3 cup raspberries and 2 tablespoons of water. After the mixture is well-chopped (about 30 seconds), place it in a small pan and simmer over low heat for about 5 minutes, stirring constantly. Add 1/3 cup melted coconut oil and 1/2 tsp of vanilla to the mixture. Put the mixture back in the processor and add 3 tbsp of cocoa powder, process until smooth. Refrigerate for about an hour then scoop out 2 tsp sized portions and shape into balls. Place cocoa powder on a plate and roll the balls in the cocoa powder.

This next recipe combines healthy ingredients for a sweet treat: Chocolate Peanut Butter Quinoa Cups. For this recipe, combine 3 tablespoons of cacao powder, 1/3 cup of coconut oil, 1/2 cup of peanut butter (or any other nut butter) and 1/4 cup of honey (or maple syrup or coconut syrup) in a small sauce pan on low heat. Pour this mixture over puffed quinoa in a large bowl and stir until everything is mixed together. Spoon into muffins cups and freeze until hardened (about 10 minutes). You can add a fresh raspberry on top of each one as a festive garnish.

For those vegans out there, this next recipe is made without dairy, and is also gluten free. This recipe for Strawberry Lemon Rice Crispies is a tasty treat that kids will love. Melt 2 tablespoons of coconut oil and 10 oz of marshmallows (you can use the brand Dandies for the vegan option) in a saucepan. Add 2 tablespoons of beat juice for color (optional) and the juice and zest from one lemon into the pan. Remove from heat and add rice puffs and 3/4 cup dehydrated strawberry pieces to the mixture. Press into a 9×9 square pan and let cool.

Valentine’s Day isn’t complete without Chocolate Covered Strawberries. We recommend using dark chocolate chips in our recipe. Melt the chocolate on the stove with a double boiler (two pans that fit together – putting water in the bottom and chocolate in the top pan), or boil water in a sauce pan and place chocolate in a glass bowl into the pan. Dip each strawberry in the chocolate then place on a baking sheet lined with parchment paper. For extra flavor and crunch, finely chop any nuts of your choosing and place in a bowl. After dipping strawberries in chocolate, dip them in the bowl of nuts.

~ Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

February 2, 2015By Josephine Fitzpatrick

Reflect on Your Resolution

As we embark on the second month in the New Year, take some time to reflect on your resolution. Has it changed? Are you on track? Has it taken a new direction? Have you accomplished some of it? All of it? Many people make the mistake to committing themselves to a resolution but then never tracking their progress. Either it happens, or it doesn’t (and usually, it doesn’t) – there is no in between. A huge part of reaching success with a resolution is to hold yourself to it, but that doesn’t mean that you can’t adjust it. This is not meant to give yourself a way out, just to make sure that you can reach your goals. For example, if you had planned to lose a certain amount of weight in the month of January and it didn’t happened, don’t give up on it. Come up with a plan to make it happen in February. But don’t just push it back – reflect on why it didn’t happen. Maybe it was too big of a resolution for just one month. If so, try spreading it out over 2 months or more. People always seem to be in such a rush to complete their resolutions, but accomplishing a goal or making a lifestyle change doesn’t happen over night. Give yourself time to reach the finish line.

This is why quick fixes never work. They are only made to give you immediate results, not lasting, healthy changes. Patience may be the hardest part of working towards a goal, but if it was easy, everyone would be doing it. Changing your habits not only takes time, but it also takes a lot of strength. Not just the physical strength to exercise, but also mental strength to stay on track and motivate yourself. It can be exhausting to constantly have to think about what to eat, when to exercise and to keep yourself from going back to old habits, but the strength you build and the amazing things you accomplish because of it will be just a rewarding as reaching your goal weight. Fad diets and quick weight loss solutions make you drop pounds but they don’t improve your lifestyle the way getting healthy does.

If you’re feeling stuck with your resolution, try breaking it down and making it more specific. Instead of just saying you want to lose a certain amount of weight or you want to “get healthy”, make it more precise. Try making tangible goals, like working out 3 days a week or cutting back on a certain food or drink you consume often. The more vague a goal is, the harder it is to achieve. It may seem like the more open-ended an objective is, the easier it is to accomplish because there are so many ways it can be fulfilled, but this will actually work against you. The same way that you decide the road to take before you drive anywhere, you need direction to be able to follow through on your resolution. Always have a plan, get as specific as possible, and stick to it!

2015 is only just beginning…Make it count!

~ Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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January 26, 2015By Josephine Fitzpatrick

Make The Most of a Snow Day

In the next few days New York will be experiencing a major blizzard that is projected to result in a massive amount of snow accumulation and high MPH winds. Several schools have already decided to close and many residents may not be able to get to work. If you find yourself stuck at home in the next few days, or any time you experience extreme weather, there are a couple things you can do to stay safe, healthy and occupied while unable to leave your home.

You can still follow your fitness routine even if you can’t get outside or get to the gym. Get in an at-home work out – there are so many options online or on TV for any type of exercise you are looking for. Try searching YouTube or OnDemand for a workout video, search online for blogs or websites with at home workout routines or flip through a fitness magazine to get ideas. If your family is home as well, get them involved. It’s a terrific way to be active and spend time together. You could also try playing a fun game together like charades, Celebrity or Cranium. You’ll fight boredom by being active and you’ll get a good workout from laughing as much as moving your body. You can also use your time to cook up something healthy. If you don’t normally cook it’s a great way to kill time and it can be an entertaining activity for kids. Find something fun to make like zucchini linguini or spaghetti squash, or something where they can add their own toppings like egg white muffins or veggie pizza.

When it is safe to go outside, there are so many fun winter activities that are also great calorie burners. Sledding, building a snow man, having a snowball fight, building a snow fort and making snow angels are just a few perfect options for families and smaller children. Ice skating inside or outside, or a game of pick-up hockey are great for older kids and teenagers. If there is a lot of snow, head to a park or bike trail and try snow shoeing or cross country skiing. Both activities are great for enjoying the outdoors and can burn 500 or more calories in an hour. You can even burn calories just from shoveling your driveway or side walk. But be careful not to overwork yourself – strenuous activities like shoveling snow can increase your risk of heart attack. When the temperature drops, our blood vessels narrow to prevent our bodies from losing too much heat. It’s our body’s natural reaction to cold temperatures outside, so when this affect is combined with increased blood pressure from demanding activities, it can put people with heart conditions and people involved in strenuous exercise or activities at greater risk. Here are some ways to prepare yourself before going outside:

Warm up with stretching or light activity before beginning any laborious activity
Layer clothes beneath a windproof and/or waterproof outer shell to maintain body heat
Take breaks to give your muscles (especially your heart) a rest
Try to always have at least one other person with you during any activity to ensure you are not alone should an emergency occur

Winter is a wonderful time of year that offers so many unique ways to enjoy the outdoors – and indoors! – with your family and friends. Be safe and enjoy the snow!

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 11730

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