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FitnessHealthy TipsLifestyle
January 8, 2015By Josephine Fitzpatrick

3 Tips to Stay Clean This Season

Winter can be the hardest season for clean eating. It is a time for being inside surrounded by the delicious smells of kitchens and restaurants. We look for warmth and comfort in hearty soups and heavy meals and sauces. We use up more energy in the colder months just to keep our body temperate up, which means we feel the need to eat more. Feeling cold can trigger cravings for those warm and tasty foods, so here are a few simple things you can do this season to keep yourself on track with your weight loss and to feel healthy and clean.

 

1. Eat what is in season. You may have your go-to meals and snacks but with the changing seasons you should change up what you eat a little bit. It’s a good idea to take advantage of what fruits and vegetables are in season to get the most benefits from them. Instead of a tropical fruit smoothie, try something dense and green with kale or something rich in flavor and antioxidants with pomegranate. Both of these foods are in season this time of year and can be used in salads and snacks as well. Beets are also a great choice and very versatile – they’re excellent for juices and in salads. Believe it or not, salads will warm you up just as much as soups or stews. As long as your body is provided with something to burn for heat, it’s up to you what you choose to eat. Some other great options if you’re looking for something different are nuts and seeds. Try heating them in the oven for a delicious, warm snack.

 

2. Warm up with hot drinks. After a long, cold day you don’t always have to turn to food to warm you up, especially when you don’t really have an appetite and you’re just looking to have something. Hot drinks like water with lemon or tea will not only feel good, but they’re good for you. Lemon and ginger in tea or warm water can help boost your immune system in cold and flu season by flushing out toxins, warm you from the inside out and they’re great for weight loss. They’re also a better alternative to coffee or hot chocolate, which have a much higher amount caffeine and sugar.

 

3. Keep a level head. Remember that cravings are psychological. Your brain may try to convince you to eat certain things when you’re cold, but that doesn’t make them necessary. By definition, a craving is just an intense, urgent or abnormal desire or longing. Your body needs fuel, but even in these cold months dense foods don’t always have to be high in calories or carbs.

 

Cravings are always hard to manage but especially more so this time of year. But when you are able to satisfy hunger with something healthy instead of whatever you are craving, you won’t derail your weight loss.

 

~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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January 5, 2015By Josephine Fitzpatrick

How To Stick To Your New Year’s Resolution

 

It’s time to shake off that holiday haze and get back to reality. Some people see it as a welcome end to a hectic and busy holiday season, while some may still be clinging to the last few moments of celebration. Either way, for almost everyone it is time to go back to school or work, say goodbye to your relatives and put the decorations back in the attic. Returning to your usual work or class schedule is impossible to avoid so maybe you’re thinking about taking your time getting back to your weight loss plan. January 1st was still part of the holiday break so maybe you planned to get serious about your resolution today…But you weren’t ready to get up when the alarm clock went off this morning, so forget about having your head in the right place when it comes choosing what to eat this week. And those leftovers shouldn’t go to waste, right? The passing of another holiday season and the stress of going back to your regular routine may make you feel overwhelmed, but now is not the time to shy away from your commitment to your resolution. Take this as an opportunity to kick things into high gear. Use this fresh start to build on what you have been doing.

 

But beware – the worst thing you can do right now is go overboard. Putting too many things on your plate or trying to quit certain things “cold turkey” can make you weaker and crumble under pressure. If you have a long list of strict resolutions or things you want to accomplish (quit candy, cut alcohol consumption, exercise more, drink less soda, drink more water, eat more vegetables, get healthy, try juicing or a detox, eat more protein and focus on your weight loss, etc.) all at the same time, your brain is going to be the one getting the workout instead of your body. When you split your attention and have too many priorities it can actually make it harder to accomplish anything at all. For example, if you over do it at the gym it just means you’ll probably dread exercising and be less likely to workout. Instead, push yourself just beyond your comfort zone without getting too intense. Similarly, if you were to skip meals or try some crash diet you are basically setting yourself up for failure. Making changes to your eating and exercise habits is possible when done right.

 

The best way to succeed is to break up your resolution into manageable pieces. You should make realistic goals that are specific to you. If you have never been a runner and then decide to run a marathon next month, you should probably reconsider. Or if you want to cut down on how much sugar you consume, you will probably be feeling cravings after just a day or two without it. Your brain automatically prefers comfortable, old habits over new and different ones. For a while, for example, you will still crave sugar or resist going for a jog, but eventually you will be running a full marathon and will have left those sugar cravings behind. The most important part of this idea is to have a plan and hold yourself accountable. Make clear goals for each month or week and keep track of them. If you miss a goal, it’s not the end of the world. Readjust your plan and keep going. You’re not giving yourself any excuses to quit, you’re actually ensuring your success.

 

Most of all, it’s important to remember that this will take time. It is commonly felt that resolutions need to be accomplished within the beginning of the new year for them to count, but remember that a year is 12 months. It’s not a January Resolution, it’s a New Year’s Resolution. Changing your habits and completing a major accomplishment won’t happen over night. The changes may be small and gradual, but that doesn’t make them any less of a success. By the end of the year you will have accomplished so much that you never thought would ever be possible right now. The same way you start with simple, short phrases when you learn a new language – start small and you will see major results.

 

~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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FitnessHealthy TipsLifestyle
January 1, 2015By Josephine Fitzpatrick

Happy New Year

Welcome to 2015! This year we are going to focus on Balance and how important it is for you to achieve in your daily life. Balance comes in all different shapes and sizes, and when we talk about weight loss it’s so important to figure out how balance will work for you. We can’t live on an all or nothing system. We can’t survive on being perfect 24 hours a day, 7 days a week. First of all, it takes a whole lot of work to be perfect and who wants to try and live up to being perfect everyday? One of the fun things about working hard to be healthy and feel good about yourself is when we can go out and enjoy it.

Weight Loss – Balance is about learning how to have fun, enjoy, and stay in control.

 

To have successful weight loss you need Balance in all areas of your life. The following are my favorite 5 resolutions to keep you healthy and your life in balance in 2015.

 

1) WEIGHT LOSS & FITNESS: While over 85% of Americans are overweight it’s no wonder it’s the number one resolution. But it’s also the number one resolution people stop doing before any other resolution. By Valentines Day, 75% of weight loss and fitness resolutions are already done and forgotten about. Don’t be that person this year. Make your weight loss and fitness a priority. A Healthy, Nutritious body and regular exercise has been associated with more health benefits than anything else known to man. Studies show that they reduces the risk of some cancers, increases longevity, enhance mood, lowers blood pressure, and even improves arthritis. In short, a healthy nutritious body and exercise keeps you healthy and makes you look and feel better. Start by having a plan. When you have a weight loss and fitness plan you are more likely to see it through.

 

2)  ENJOY LIFE MORE & ENJOY YOUR FAMILY: Given the hectic, stressful lifestyles of millions of Americans, it is no wonder that “enjoying life more” has become a popular resolution in recent years. It’s an important step to a happier and healthier you! Get out there with your family or friends and do something that makes you happy, something fun! It can’t be all about work all the time.

 

3) LEARN SOMETHING NEW: Have you vowed to make this year the year to learn something new? Perhaps you are considering a career change, want to learn a new language, or maybe even learn how to cook? 🙂 Whether you take a course or read a book, you’ll find education to be one of the easiest, most motivating New Year’s resolutions to keep. Most local colleges and universities offer distance and adult education programs. Find something that interests you and learn something new this year.

 

4)  GET OUT OF DEBT:  Was money a big source of stress in your life last year? Join the millions of Americans who have resolved to spend this year getting a handle on their finances. It’s a promise that will repay itself many times over in the year ahead. There is no greater stress on the body and mind then being in debt. Take small steps and get out of it while you can. If you are not in debt then start saving. People who have a savings account feel 60% less stress than those who live paycheck to paycheck.

 

5)  HELP OTHERS: This is my favorite. A popular, non-selfish New Year’s resolution, is volunteerism and it can take on many forms. Whether you choose to spend time helping out at your local library, mentoring a child, donating your time at the local hospital – there are many nonprofit volunteer organizations that could really use your help. Or if your time is really in short supply, maybe you can at least find it in you to donate the furniture, clothing and other household items that you no longer need.

 

If you can get your life in balance you will feel a much better sense of control.  The above 5 resolutions give you that control in every area of your life from Health, Having fun, Education, Financial and the Giving of Yourself. The resolutions are not meant to accomplish overnight. They are meant to accomplish this year.

 

Make 2015 your year of balance, control

and one you want to remember and reflect on.

HAPPY NEW YEAR

 

~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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December 29, 2014By Josephine Fitzpatrick

New Year Celebrations

The final holiday of 2014 is just around the corner. It is hard to believe that this year is about to come to an end! Whether you plan to celebrate the coming of the New Year out on the town or watch the festivities from the comfort of your home, take this time to make one last healthy push this year. New Years is typically a night of partying and leaving this year behind for a fresh start, but don’t let it fool you. You don’t get to press a magical restart button when the clock strikes midnight. The rules still apply, but that doesn’t mean you can’t celebrate these past 12 months to the fullest. Make this week extra healthy – eat clean and exercise in preparation for New Years Eve celebrations and to get a step ahead on your New Years Resolution, instead of letting Christmas and Hanukkah holiday eating spread out over this week. The time after the big holidays is crucial. It may seem like a constant uphill battle, but once you are able to bounce back after such a hectic and heavy eating schedule you will be so glad that you put in the extra effort now. Enjoy that party and a bubbly drink knowing you earned it.

 

This is a great time to be building momentum. This month we have talked a lot about getting through the holidays, but you should also take this time to give some thought to your New Years Resolution. Usually it’s something that people dread. A seemingly impossible task that they commit themselves to even though they know deep down that they won’t accomplish it. They tell their family and friends that they’re going to finally get healthy, eat right, exercise and lose those 5, 10, 15,  20 plus pounds. But then they dive in with the wrong mindset. Everything healthy they do is a step in the right direction, and when they go off track and finally give up? Well, it was expected to end that way anyway.

 

That cycle ends this year. Whether you have been on your weight loss plan for the past few months or made the decision to start last week, you already took the first step. What else will you do differently? Remember how far you have already come and look forward to your future accomplishments.

 

~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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December 22, 2014By Josephine Fitzpatrick

Preparing for Christmas

 

With Christmas less than a week away it may be tempting to just throw all the rules out the window and give in to the holiday’s temptations. Delicious appetizers and extravagant meals followed by decadent desserts. It’s something many people look forward to all year long. But do you really have to put your weight loss plan on hold in order to fully enjoy the holiday? You probably have plenty of excuses to keep yourself from exercising or eating healthy: “I’m too busy with Christmas preparations to fit exercise in to my day”, “I want to relax in my time off from work/school”, “I’ve been really good recently I deserve to eat whatever I want”, and so on. But does it ever really feel satisfying when you give in to temptation? We tend to tell ourselves that we have to go overboard in order to really do a holiday right. But there is also reward in doing something, no matter how small, that makes you proud of yourself when the holiday ends. Think of it not as missing out on something, but more like making a smarter decision that will be even more satisfying.

 

Something that can really help you get through Christmas as healthy as possible is to stick to your fitness routine as much as possible or make time for exercise in the next week. If you usually wake up for an early morning workout – stick to it. If you aren’t usually a morning person, give it a try. As much as you want to press the snooze and sleep in, working out in the morning not only helps you be productive throughout the day during the rest of the year, but it can also help you fit in more activities during the holidays when you have more free time. It will put you in a good mood, help you sleep better and sticking to a routine will help you stay in shape. When you start the day healthy you are more likely to make good decisions the rest of the day. And going from a healthy lifestyle to completely the opposite and then trying to get back will really overwhelm your body.

 

On Christmas Eve and Christmas Day, try and find a way to put the focus on something other than food. It’s known that Christmas is about more than food and presents, but how often do we really think about this and take it to heart? Come up with a fun activity or new tradition, such as sharing family photos, playing a game or walking around your neighborhood and looking at the Christmas lights. Embrace the opportunity to enjoy the holiday with friends and family and all of a sudden it seems easier to manage when the meal isn’t the only highlight of the night. It will also make it easier to get back to your weight loss plan when the holiday is over. As much as you don’t want to think about the end of this wonderful time, it will go a lot smoother when you are thinking about the happy memories you have instead of the extra work you have ahead.

 

~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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December 18, 2014By Josephine Fitzpatrick

Healthy Holiday Recipes

 

With two of the biggest holidays this month, it can seem impossible to stick to your weight loss plan in December. Traditional and seasonal foods are so important to the meaning of both Christmas and Hanukkah but there are a couple ways you can make your holiday meals healthier without feeling like you are missing out on any of the celebration.

 

Instead of replacing traditional holiday foods, try making existing recipes a little healthier. Latkes are usually made with regular potatoes, but can also be made with zucchini, sweet potatoes, onions and carrots. Though it is traditional to fry them, you can bake them in the oven instead. Simply prepare them to your liking and bake at 425 degrees for 5 minutes on each side.

 

  bakedlatkes

 

You can buy applesauce to pair with the latkes or you can make some with just a few simple ingredients and flavor to your taste. Peel, core and quarter whatever flavor apple you like and add to a large pot filled with water. Add whatever spices you choose, such a cinnamon and nutmeg, or leave as is. Heat until apples are tender and cooked through then mash or blend them to however chunky or smooth you prefer.

 

  quick-homemade-applesauce

 

Brisket is another recipe that can easily be made lighter. Use the “first-cut” section as opposed to the fattier “point cut” to start. Use a dry rub to marinate and bake in the oven. Serve with sauce on the side.

 

 brisket

 

Before you even sit down for Christmas Eve Dinner you have a great opportunity to serve some healthy and festive appetizers and snacks. Spiced nuts are great for the holidays and are delicious and simple. To prepare, warm nuts such as pecans, walnuts, pistachios and cashews or any combination, in the oven then drizzle with a small amount of olive oil and toss with seasonings of your choosing such as salt, thyme, rosemary, pepper, or cayenne pepper.

 

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Go with a red and green theme for Christmas with this clean and gluten free recipe. Chop red and green peppers into thin slices then add a dab of hummus. It’s simple, healthy and festive all in one.

 

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For dinner, you can’t go wrong with a simple roasted chicken. It’s healthy and will please almost anyone at your table. Dress it up for the holidays by laying skinless chicken slices on a bed of pomegranate farro salad. For the salad, cook then cool the farro and add with arugula, romaine, celery, pomegranate seeds, almonds and a vinaigrette of your choosing.

 

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 There are so many seasonal sides that can be a fantastic addition to any holiday dinner. Roasted winter vegetables are a great go to. Beets, turnips, carrots, fennel and onions can be combined with thyme and extra virgin olive oil for a simple, colorful side dish.

 

  roasted-winter-vegetables-ck-x

 

Try a fresh twist on quinoa with this recipe for Quinoa with Dried Cherries and Pistachios: Prepare quinoa as usual. Meanwhile, combine olive oil, lemon juice and pepper separately then add this mixture to the quinoa. Mix in dried sweet cherries, dry-roasted pistachios, fresh mint and parsley.

 

  quinoa-with-cherries-ck-x

 

If you’re looking for something sweet, try one of these recipes: Crunchy Pear and Celery Salad (pictured left) and Pear and Arugula Salad with Walnuts (pictured right). The first salad calls for cider, pear, raspberry or other fruit vinegar to be whisked with a small amount of honey and salt for the dressing. Then add diced pears, celery and pecans to the mixture and season with pepper. Serve on top of a lettuce leaf for a beautiful presentation. For the other salad, simply toss arugula, pear slices and walnuts with mustard vinaigrette.

 

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Putting even just one healthy recipe on your table or bringing it to your host’s table can take away some of the stress of holiday eating. When your mind is less concerned with what you’re eating, you can embrace the holiday and the people around you so much more. Enjoy!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodybury, NY 11797

469 7th Ave Manhattan, NY 10018

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December 15, 2014By Josephine Fitzpatrick

Happy Hanukkah

 

Tomorrow begins the Jewish holiday Hanukkah and a week-long celebration. It is an eight-day holiday packed with festivities and traditional food. The meaning behind it celebrates the symbolic meaning of a candle that was lit with enough oil to last one day but miraculously it lasted eight days, which is the reason why it is also known as the Festival of Lights. Because it is such a long holiday, some families celebrate one or two nights while others celebrate every night. There are several traditional aspects of the holiday that are usually present such as the driedel, the menorah, gelt and the traditional foods that can include chalah bread, brisket, kugel, matzo ball soup, latkes (potato pancakes) and other fried foods to highlight the importance of oil. Cheese and dairy foods are also common. For those of you who are celebrating, this can be a tough holiday when it comes to your weight loss plan because of the importance of dairy and oil. Here are our top three tips to enjoy the holiday without derailing your weight loss.

 

1) The first is to go with the tasting method. Start with a tablespoon of the heavy dishes and go back for second helpings of your favorites. It may be difficult to find something healthy to fill you up, so try bringing a salad or healthy side such as roasted winter vegetables, quinoa or applesauce.

 

2) If you know you’re going to be attending or hosting more than one dinner, pick and choose what you put on your plate with a little more scrutiny. When you’re going to be having the same or similar meal the next night or a few days later, consider skipping seconds.

 

3) Compensate for the extended feast during the day leading up to dinner and on the days in between. Eat clean on a day you know you will have a big dinner, and stick to your routine on the days you aren’t celebrating with eating healthy and exercise. If you are only celebrating one day and make it your cheat day, that’s great, but either way, don’t let it become a cheat week.

 

To all of out clients celebrating this week we wish you a happy and healthy Hanukkah!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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December 12, 2014By Josephine Fitzpatrick

Happy and Healthy Holiday Parties

 

Tis the season. The hustle and bustle has started and each day that passes we find ourselves closer to mayhem than the day before. I myself have been experiencing the craziness of running from the city to Woodbury, attending school functions and holiday events. It’s amazing how much we can fit into a month that seems to fly by in a blink of an eye. Yet everything we experience seems to feel a little easier, lighter and brighter. For example, last night my normal 2 hour commute took 4 1/2 hours to get home from my New York City location. There were no accidents. The tunnel was just gridlock and bumper to bumper in the daily rush hour traffic. But most commuters around me took it in stride. Holiday music blared from car windows and everyone seemed more relaxed in what would have been a usual night of frustration. For many, the month of December brings happiness and cheer along with many scheduled and unscheduled events. Traffic, holiday parties and unplanned eating. While the average person can gain 10 pounds over Thanksgiving, in the month of December you are packing on between 12-15. So here are some thoughts to get you through the unplanned and planned parties you have coming up.

 

Let’s start with the smartest decision of all…Don’t go hungry. I know you want to fit into that dress or suit, but if you go to the party hungry you are setting yourself up for disaster. Because we know all it takes is one glass of alcohol and you will feel ten pounds lighter and the food will be ten times more tempting. So on the day of any holiday party, have your breakfast, lunch and snacks. Even if you plan on drinking alcohol it’s best to have your snacks. You may not lose, but more importantly you will not gain. After all, if we can get through December and maintain, you should consider yourself a success.

 

Moving on…When you are faced with the holiday hors d’oeuvres table, the best thing you can do is be choosy. The phrase about one’s eyes being bigger than their stomach comes to mind. Don’t get seduced by the food! At the end of the day it’s just food. It will be there at the next holiday party you go to. It doesn’t mean you shouldn’t have it, but let’s taste instead of indulge. Visualize the difference between tasting everything and indulging in everything. Not a pretty sight for those who are indulging in everything. Most important, never eat to please others. If you know you have had enough then own up to it and be done with it. Focus on what’s really important – spending time, laughing and enjoying the people around you.

 

When it’s time for you to dive into the food table, here are a couple of helpful tips to remember portion sizes. You can enjoy all that the party has to offer, just start small. A fist is around one cup. Your thumb is the equivalent of about an ounce and your palm is around three ounces. Two thumbs are around a tablespoon and the tip of your finger is about a teaspoon. Choose carefully when serving yourself or eyeballing a portion. Remember alcohol can impair your vision so when eyeing sizes it might be best to eat before you drink. You can also help yourself out a little more by using a smaller plate when you have the option. A bigger plate my cause you to fill it up even though you only want or need part of what you dished out.

 

For most of us, celebrating and consuming tend to go hand in hand. There are a few things you can do to keep yourself from overeating mindlessly or unintentionally. First, take your time before eating when you arrive. Don’t go straight for the food. Instead, socialize before you get a plate. Also, once you have started eating or have had your fill, move away from the food. Don’t linger when it can be so easy to grab one more. And again, remember to watch what you drink. It can be easy to refill your glass and lose track when you’re eating and socializing. Start with water or soda before having that glass of wine or eggnog. Make sure to drink a full glass of water between each alcoholic drinks, it will not only keep you hydrated it will help your headache the next day. And of course make sure you have a designated driver.

 

Most of all, remember this time of year is about enjoying old and new acquaintances. It’s a fun and festive month and when it’s all over you want to find yourself with fond and fun memories, not the 10-15 lbs it’s left behind. Be mindful – make good choices. Everything matters. At the end of the day and year – it’s still only food. It’s will all be there in 2015.

 

~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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December 8, 2014By Josephine Fitzpatrick

Start Thinking About Bathing Suit Weather

 

Let’s take a break from the cold weather and holiday talk and think about spring and summer. Going to the beach, barbeques, green grass and blooming flowers, swimming at the pool, long sunny days. Just thinking about it can be a momentary mental vacation from the cold and dark months ahead, but are you going to be ready when it’s time to put on that bathing suit? It may feel like winter will last forever, but now is the time to start thinking about where you want to be when summer comes around. Some of you may even be taking a tropical vacation in the coming months, so instead of dreading the moment you peel off your winter layers, make a plan and look forward with confidence.

 

Even if you lose just half a pound each week, by the time June arrives you will have lost over 12 pounds. It may not seem like a lot, but even the smallest things you do now will add up. The consistency you cultivate will help you when you weigh in this weekend and also in the future. It’s all about consistency. When the warmer weather comes around and it’s time to bring back the shorts and t-shirts, sticking to your weight loss plan will make sure you are ready. A balanced routine will work when you give it time. The last thing you want to do is go on some kind of crash diet or spiral into stress eating when you approach the time you had planned to reach your goal. Having a healthy breakfast, going to the gym even when you really didn’t want to, ordering a salad when you really wanted a burger or taking the stairs instead of the elevator may seem trivial, but they are what will take you across the finish line in the end.

 

It may be a tough battle to lose a little one week and gain a little another week, but thinking about the big picture can really help give the day-to-day effort more meaning. Think about where you were when you started. Think about all the good weeks you have had. Even if you just started today, remember that you can’t climb this mountain overnight. It takes time, which you have plenty of in the winter before summer arrives. Having the right mindset can ensure you have good weeks ahead. The same way you look forward to a cheat day each week, look forward to the summer after a long and challenging winter.

 

2015 is going to be the summer you work hard for, and the summer you deserve to feel fit and comfortable.

 

~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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December 4, 2014By Josephine Fitzpatrick

Don’t Let Exercise Drop in the Cold Weather

Your commitment may be strong right now but it can be hard to find motivation in the cold weather to get active. Leaving the house can feel like a battle and at the end of the day all you want to do is get inside and curl up on the couch. There seems like no right time to fit in a workout or go to the gym, and any time you spend outside you want to keep to a minimum. But hibernating in the winter will just make you feel even more sluggish and lethargic, and when spring comes around you will have to start all over again. Don’t let this time go to waste. There are a variety of ways to stay active inside and outside this fall and winter that can crush any excuse.

 

Think it’s too cold to exercise? According to expert doctors in a paper published in 2006, it is never too cold outside as long as you dress properly and keep moving. As long as you keep moving, you are producing heat. As for your workout attire, be sure to cover all parts of your body from your ears to the tips of your fingers to avoid frostbite, but don’t overdress. This can cause you to overheat and sweat more, which in the end can make you colder. Another myth is that the cold air can damage your lungs or cause asthma symptoms. This is also not true – by the time the air reaches your lungs it is at body temperature. The air may cause irritation, but it is because of the dryness, not the cold. This is related to another important tip: don’t forget to hydrate. You may not want to drink water because you are cold, but the dry environment just means you need it more. So if you like to walk or run, keep it up! And when the snow falls, stay safe but enjoy the opportunity. Build a snowman with your family or try something new like cross country skiing or snowshoeing.

 

And even if you aren’t able to get outside, you can still stay fit. There are so many indoor workouts that you can do from the comforts of your home with little to no equipment. Working out at home is convenient, comfortable, available around the clock and you don’t need a membership. We have a list of easy workouts here: https://innovationweightlossandfitness.com/portfolio/4230/ or you can find a wide variety on our Pinterest page: http://www.pinterest.com/innovationny/.

 

You can search specifically for a workout that fits any criteria: stretches to help you sleep, workouts to tone your inner thighs, ways to strengthen your ankles and avoid injury, different levels of plank poses, office workouts, pool workouts, winter workouts and much more. You can also find workouts that involve objects in your home such as a chair, couch or bed. If you choose to invest in an exercise machine or workout equipment, or already own something, you can find great workout routines to give your exercise direction and a goal.

 

So when you’re looking to warm up this winter, head to the gym, the outdoors or turn to your at home workout, not the couch.

 

~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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