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FitnessHealthy TipsLifestyle
December 18, 2017By Josephine Fitzpatrick

Happy Holidays

 

HAPPY HOLIDAYS:  The holidays are here and many are getting ready to celebrate and others vacate. Whatever you are doing or where you are going, I want you to keep in mind some very important things. As you know I always say planning is a big part of your success. The best way to plan is to do it the day before so you know what you are doing and/or where you are eating the day of. If you know that your lunch and dinner will be too far apart make sure to have a snack in between. In order to have a snack you need to have access to one. You don’t want to get to the point of being over hungry because then you will lose control and not be able to come back from it. This is a very difficult time of year for weight loss and you can make it less difficult if you plan accordingly.

 

IMPORTANCE OF SNACKING: Make sure you have your snacks and use them when you need them. If you are hanging out by the pool make sure you have the vegetables and hummus so you don’t go for the nachos. Sometimes we can forget the importance of snacking. Once a upon a time it was thought that if you ate before a meal you would ruin your dinner. But the truth is, if you DON’T have a snack before a meal you will not only ruin your meal but also your weight loss. Why? Because you will be so hungry you won’t be able to make a healthy choice. You will reach for everything and you will eat fast and too much before you even realize what happened. But when you have a snack before you go out and feel a little satisfied when you get to dinner you will not act like it’s your last meal. You will immediately see the difference in how you feel and how you can control your choices. So make sure you have your snacks available and use them when you need them – that’s what they are for.

 

YOUR ACTIONS DETERMINE YOUR RESULTS: Remember that throughout the next two weeks you are responsible for what you do. Whatever your choices are will result in your outcome. We sometimes forget that holidays and vacations have an ending. When we are in the moment of enjoying and celebrating we forget that reality is around the corner. I want you to enjoy and celebrate – it’s wonderful and you should continue to do that. It’s one of the most important things about working so hard all year. What fun is being thin, healthy and feeling great if you can’t go out and enjoy it and show the world how amazing you feel. With that said, you must also keep in mind this is not the last vacation or holiday you will have. When it’s over you want to feel just as good as when it started. The best way to do that is to think about your actions and the outcome. When you grab for something – do you really want it? Or are you eating it because you are on vacation? Always think before you grab and eat. Remember, whatever you do today you have to deal with tomorrow. If you are okay with it then go for it, but if you know that it’s going to make your first week of the New Year miserable then don’t do it.  There are not too many things that are worth that and you need to keep that in mind when you are grabbing and consuming. Remember how hard you have worked for where you are today and regardless of who or what is around you, at the end YOU will be the one who is either stuck or content with the outcome of your choices. No one has that power except you.

 

LOSE WEIGHT- MAINTAIN – GAIN

 

Through the holidays and on vacation the choices to Lose weight – Maintain – or Gain is ultimately up to you.  Here are some things to follow to determine where you would like to end up:

 

VACATION:   

 

LOSE WEIGHT: You can stay on your course of eating clean 6 days and save everything you see on vacation throughout the week for your Cheat Day.  If you do this try and save the Cheat Day for the last day you are there – this way you look and feel amazing all week and you can see the things throughout the week that you would like to have on your Cheat Day.

 

MAINTAIN:  Have a Cheat meal, a dessert or drinks each day.  You can’t do all three, it has to be one of the three if you are having a Cheat everyday. This will help you maintain. It teaches you that you can enjoy but you just can’t treat everyday like a full Cheat Day.

 

HOLIDAYS:

 

LOSE WEIGHT: With two back to back holidays in one week [Christmas eve – Christmas Day] and [New Years Eve – New Years Day], you have the choice of picking one each week and having your one Cheat Day a week. If you do that you will continue to stay on your path and lose weight. Sometimes it’s easier to continue what you know and what you feel comfortable with. For those who do not celebrate both it’s an easier decision,  but for those who do celebrate both you should think about maintaining…

 

MAINTAIN: While the back to back holidays are little difficult there is an easy solution to get through them and maintain. Keep your days clean and enjoy your feast at night. If you like a big Christmas morning breakfast then you can have your feast Christmas eve night and again Christmas day morning but all the other meals of both days must be clean and on program. So basically it’s two full meals with desserts and drinks if you choose. If you do this for two back to back days you will maintain. Of course like any other Cheat Day you WILL NOT go on the scale the next day. You will enjoy, go right back on program the next day and weigh in the following week and you should be the number you were before the holiday began.

 

My final thoughts to you for the next two weeks – is to live a life that you are proud of.  If at any time you find that you are not proud of what you are doing – find the strength to start over. It’s important to enjoy and have fun and celebrate. It’s the reason why we work so hard to eat clean and feel good in between the special occasions. Just always stay mindful, have a plan and remember you are creating memories with those you love. You want them to be memories that you can all look back on with love and joy. Remember that how you treat yourself will reflect in how you treat others. When you are happy they are happy and when you feel good they feel better. Appreciate the beauty of the world, and appreciate what you worked so hard for. Do not ruin your holidays or ruin it for those you love because you over did it and can’t wait for it to end. Instead, throughout the next two weeks, be the person that makes you happy and act in ways that you know will make you feel your best.  If you fall off your path get up and immediately back on program. Be the person that you worked so hard to be and remember the person that you want to see January 1st. Enjoy the life, the love and the happiness that you have and always, always have hope in your hearts for those less fortunate.

 

DO GOOD – TO FEEL GOOD

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10017
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FitnessHealthy TipsLifestyle
December 11, 2017By Josephine Fitzpatrick

Innovation Toy Drive and Giveaways

IT’S THAT TIME OF YEAR
TIME TO GIVE AND RECEIVE! 

 

YES IT’S THAT TIME OF YEAR FOR GIVING! 

 

AND WE ARE SO EXCITED TO GIVE BACK TO YOU
 AND GIVE YOU THE OPPORTUNITY TO GIVE TO OTHERS

 

Starting tomorrow 12/12 bring in an unwrapped toy to the Innovation Woodbury location and you will get to pick from the bag of coupons and receive one of the following:

 

Free Innovation Snack
Free Innovation Meal
$25 Innovation gift card
$50 Innovation gift card
and there will be ONE $100 gift card in the bag

 

You can use the gift cards for food, In-studio sessions, Online program or Personal training

 

We will have the TOY BOX available from Tuesday 12/12 through Saturday 12/23 –
Everyday you bring a gift you get to pick a prize.

 

JUST A LITTLE THOUGHT AS YOU BRING YOUR GIFTS TO US….  

 

On December 23 we bring all of the remaining food from the studio and the toys that are donated by YOU to the Soup Kitchen. The kitchen is located in a town that has many underprivileged families. They don’t have much food and toys are not an option. The soup kitchen informed us that last year because of our donation – on Christmas Eve they were able to send hundred of families home with a goodie bag of Innovation food and a toy for each of their children. So on Christmas morning we fed people who could not afford to eat and YOU all gave children a gift to open who wouldn’t have had one. This is not just about dropping off a gift, it’s about making a true difference in someone’s life. We sometimes get caught up in our own little world and forget how a little act of kindness can make such a big difference for those in need. And on a day that is filled with hope, your gift makes such a big difference for both parents and children on Christmas Morning.

 

Thank you in advance for being a part of something so special with us. 

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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FitnessHealthy TipsLifestyle
November 16, 2017By Josephine Fitzpatrick

Healthy Thanksgiving Side Dishes

 

It’s hard to believe that Thanksgiving is only one week away! Time really flies, so make sure you are making this next week count, such as eating really clean or getting in some extra exercise time, because before you know it you will be faced with one of the biggest meals of the year. Whether you are preparing to host, bringing a dish or attending dinner in someone else’s home, there are a couple dishes and sides that can be great options for a healthy and yummy holiday. Here are some tips and tricks for making healthy Thanksgiving dishes.

 

The first recipe is a great substitution. Cauliflower can be cooked and mashed just like mashed potatoes and taste just as delicious. It’s a healthy version of a Thanksgiving staple, and many people at the table might not even notice the difference. It’s a great dish because you won’t feel like you’re missing out on anything and you can feel good about what you’re eating. All it takes is 6-7 cups of cauliflower, a tablespoon of extra virgin olive oil and a sprinkle of salt and pepper.

 

 

 

Another simple dish features and great fall vegetable is Brussles sprouts. Brussels sprouts have so many health benefits – they offer extensive detox and digestive support, are packed with antioxidants, and can also help reduce inflammation and cardiovascular problems. If you simply coat them lightly in olive oil and balsamic vinegar, cook them in the oven then you have a tasty side that you can really feel good about.

 

 

This next recipe combines another fall vegetable with a popular grain: Butternut squash and quinoa. While this selection would normally be a main for you on any other day, on Thanksgiving you can take a scoop as a side. This is a delicious, hearty dish that is also packed with mushrooms, carrots and onion. Cook the squash in the oven, the quinoa according to normal instructions, and the rest of the ingredients cook on the stove. When they are combined, you have a sweet and healthy dish that will please anyone at the table.

 

 

 

This last recipe combines a lot of great fall foods in an interesting salad. It includes pumpkin, chickpeas, pumpkin seeds, green beans and beats in olive oil and vinegar. It has plenty of nutrients from the variety of ingredients, such as fiber, protein and antioxidants. Each bite is bursting with flavor and will fill you up with healthy foods.

 

 

 

Having some healthy sides up your sleeve can help make smart choices easy so you can relax and enjoy your family and friends. When you’re not worrying about what you’re eating, you can really embrace the holiday.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

211 E 43rd Street Manhattan, NY 11797

 

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FitnessHealthy TipsLifestyle
October 30, 2017By Josephine Fitzpatrick

Halloween – Weight Loss and Hard Work!

 

Weight Loss Challenge….. First of all, we want to congratulate everyone that showed up for the Wednesday night and Saturday morning Weight Loss Challenge Classes. Both were not easy to do classes and more importantly not easy to show up to – but those of you that did should be super proud. You all worked really hard and it showed. We already had amazing weight loss numbers this week and as we move into the second week of the challenge you must remember how important this is to you and how much you want it. When you showed up for class you proved that you want it more than just for the moment.  It’s easy to forget how much this means to us. It’s easy to forget how amazing we feel when we are doing all the right things – going into your second week you will remember how good it feels and how important it is to you to stay on your path and make the right choices today, tomorrow, and the next day. When you get weak, reach down deep and use your strength to remember how great you felt when you stepped on the scale and saw the new number you haven’t seen and the excitement and cheers and crying that went on because of the new low number you worked so hard to see. Remember when you finished class and felt that accomplishment knowing each time you are getting stronger and stronger — pushing yourself to the limit can be uncomfortable but it can also be an amazing feeling. Most of all, remember that this is what makes you happy. Eating clean, taking care of yourself, and being the best you can be. You can only do that and feel that when you start from the inside out. This past week you have started and now you are on your way to feeling lighter, healthier, and fitter than you have. Something that you have not seen or felt in a very long time. It’s amazing what one week can do – just think about how more amazing you will feel in 7 more weeks. We are super proud of you all for showing up and giving your all.

 

HALLOWEEN… Tomorrow is the biggest candy day of the year. Be very careful with how you handle this day. Just like many other holidays you can think you have it under control but the only way to really do that is to have a solid plan. Here are some suggestions to help you get through candy day:

 

  • Don’t buy the candy early! Why tempt yourself when you don’t have to. Buy it the morning of Halloween. There is always candy left in the stores they never run out.
  • Have it for your Cheat Day. If you love Halloween and you love the idea of trick or treating with your red cup in hand and tasting all the different treats then make sure you save Halloween for a Cheat Day.
  • Be a Trick or Treater – If you already had your Cheat Day then become a trick or treater. Tomorrow make up your own candy bag with all your favorites and save it for next weekend and enjoy it on your Cheat Day. Everything taste so much better when it’s on your Cheat Day.
  • Have your own snacks – If you are staying clean and on program then make sure you have your own yummy snacks and treats on hand that are on program. So when the urge hits, you can grab what you need to get you through it.
  • Be proud – there is a great feeling of accomplishment getting through a tough holiday and staying on program. You want to be able to wake up Wednesday morning and know that you were 110% because any piece of candy that crossed your path you waited until your Cheat Day to have.

 

The most important thing is to a plan and stick to it. Clients who plan each day have so much more success then those who don’t.  

 

WHERE ARE YOU?… If you are not in the challenge but you are on program and following your menu, take a look at your last week. Are you in a good place? Have you done all the right things? Do you feel the best you can feel today? Did you have only ONE Cheat Day this past weekend?? When Monday morning rolls around you have to make sure that you can start your week knowing that you did all the right things on the weekend. That you had ONE Cheat Day and only ONE. You have to be honest with yourself and understand that if and when you have a little over one Cheat Day it’s no longer a weight loss week it turns into a maintain week. If it’s more than a little and becomes an extra day or more – it’s a weight gain week. So when you step on the scale the following week what you did this past weekend will reflect in next week’s numbers. It’s easy to live for the moment but if you want to see a change and a difference in the scale, and in your body then you need to be on program 6 days a week with ONLY ONE CHEAT DAY. Is it hard? Of course it’s hard! But look around you at all the sharks and all the amazing results. It’s clearly worth it.

 

REMEMBER… It’s important to remember at the end of the day that you can’t blame anyone else for the choices that you made. Each choice you make determines the outcome of your weight loss or weight gain. You are in control or out of control – it’s always your choice. If you are unhappy with the way you look and feel – then change it. Instead of crying over it and making everyone around you miserable – change it! Fight hard and don’t look back. Start today and plan for tomorrow. Know what you want and don’t let anyone get in your way. Don’t let any excuses enter into your mind. ONLY YOU have control of what you want – how you want to look – and how you want to feel.

 

HARD WORK… I am a true believer in hard work. If you work hard and put everything you have into something you want – 99.9% of the time you will get the results that you want. This goes for anything in life not just weight loss. While it would be nice to sit and wait for things to come to us – it won’t ever happen. It’s fun to dream but reality is so much better. It’s both a hard but very simple process – If you believe in hard work and put the time in – you will get the results. Sometimes we don’t want to put the work in so we make things more difficult then they have to be. Keep this simple. Work hard and stay on your path and the results will come.  It may not be today or even tomorrow but the results will come.

 

IT’S UP TO YOU… Always remember it’s up to you – no one will hand you the future you want – or the results you want. Take one day at a time – and always believe in yourself. Your happiness is the result of no one else but you. If you are unhappy about the way you look and feel – then you must change it. The choices we have in life are endless and so is the potential for happiness.

 

“Take each day one at a time, and you’ll be amazed at how your difficulties manage to become less difficult”

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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FitnessHealthy TipsLifestyle
October 20, 2017By Josephine Fitzpatrick

Weight Loss Challenge – Starts Today!

WEIGHT LOSS CHALLENGE STARTS TODAY!

 

– Weigh in today: In-studio (Friday 10/20 or Saturday 10/21 for your starting weight to be re

 

corded)

– First Class is Wednesday 10/25
*Each exercise class will finish with Nutrition Information and a Q & A for all participants.

 

RULES

 

– You must be an active online or in studio client to participate
– You must attend one class per week
– Classes are every Wednesday 7pm and Saturday 7am
– You must weight in once a week (Friday or Saturday)

 

Because of the High Demand we will be also starting an ONLINE ONLY competition that will be for clients who DO NOT live ON LONG ISLAND that would like to participate. Stay Tuned for email.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

 Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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FitnessHealthy TipsLifestyle
October 18, 2017By Josephine Fitzpatrick

When Is It Enough?

 

ARE YOU WAITING?… The biggest mistake so many people make is waiting. Is it the right time? Should I wait until next week? When summer is over?… After the holidays… Thanksgiving is coming I will start in December… What you must understand is when something is hard and uncomfortable you are never going to feel like doing it. No one really wants to ever step out of their comfort zone. But if you don’t step out of it and never push yourself to where you want to be, you will never reach your full potential. You will never reach your dreams of who you are and what you really want. You will end up being one of those people who just kept waiting… floating.… making excuses…. never really finding the right time and never quite feeling the true happiness of where you are and who you are.

 

CHOOSE THE GOOD… There is good and bad – there is non committed and committed, and there is positive and negative. If you let it – The bad, Non committed and Negative will always win over the Good, Committed and Positive. Why? Because it’s easier. It’s easier to make the excuse and it’s easier to be overweight, and it’s easier to float through life not really committing or working hard for what you want. It’s always going to be harder to commit to doing the right things, to work hard and stay positive. It all comes down to what you want out of life and how hard you are willing to work for it. How long you are willing to put aside your dreams and how long you are willing to feel the unhappiness of not being comfortable with who you are or are becoming. But just remember when you take the easy path you have to live with the consequences of it everyday. There will be a time that you look back and say, Why? Why did I give in to overeating when I know it made me so miserable? Why did I spend so much time unhappy and spreading that unhappiness to those I love for something I could have worked hard to change? Why did I use every excuse and bring so much negativity in my life for something that I can’t even remember if I enjoyed or not? Why didn’t I just work hard and do the right thing if I new that was what was going to make me happy.

 

THE HARD YOU DON’T SEE… The past couple of weeks even through the holidays and after – we had so many clients who did amazing. They got on the scale and saw the number go in the right direction and it just motivates them to keep going. In order to gain that motivation you need to commit to yourself and work hard. Very hard. The clients who reach their goal and look amazing – they work so hard. It’s the kind of hard you don’t see. The routine of staying on when everyone else is off. They stay on their path because they know it makes them happy. They know it makes them feel good and, most important, they have come to realize that their actions have consequences. They are consequences that are not worth the results. For them, it’s about feeling good all the time. Doing the right things and putting the work in even when it’s hard. You see, when you stay committed when it’s hard that’s what makes all the difference in the results. It’s easy to stay on path when you are in a good place. It’s easy to stay on when everything is perfect in your world. But we all know those days are few and far between. What really shows who you are and what you want is when you stay on program when it’s hard. When the temptation is in front of you and you walk away. When you know and commit to doing the right thing because you know that is what makes you feel your best. Think about what really makes you happy and work toward it. I am a firm believer that if you work hard and stay on your path it will lead you to the best possible results. But again, you can’t just do it when it’s easy – you have to stay on that path when it’s hard. When it’s challenging when everyone around you is going off of the path, you have to stay on it. When your life has challenges and things just aren’t going your way – you have to stay on it. That’s when you will see the best results, and the hard work and commitment that you have made to yourself will pay off and change you in the most positive way as a person. It changes you into the person you want to be – and the strong person that you knew existed. The one that was waiting to come out and work hard and take advantage of the wonderful life you have and feel good everyday living it.

 

ONE LIFE TO DO THE RIGHT THING… You need to remember that you get one life and that doesn’t mean that you should spend it indulging and abusing your days. It means that you should appreciate each day and spend them doing what makes you happy and feel good today and tomorrow and the next day. That’s the key. It’s not only about today – there are lots of negative things that we can do today that will make us feel great for the moment, but will you have that same feeling about it tomorrow? You need to focus and spend your time making sure that how you treat your body and mind today will give you the same or better result and feelings tomorrow and the next day. When you do that, you are creating positive links that will change the outcome of your future. Some lives are more challenging than others but you need to stay focused and stay positive and committed to what you want because that is the only way you will get it.

 

MAKE THE COMMITMENT… If you want to change and be the amazing person that you know is inside of you… then you need to commit to yourself and what you want. Commit to your dream and understand that it won’t be easy but the stronger you are the further you will get. Committed people go the extra mile to reach their goals. Isn’t that who you want to be? Don’t you want to put the work in to become the most amazing person you can be? Only you can do it. Listen, life is hard and weight loss is hard but at the end of the day it’s something you can control. You have to want it more than what’s on the table, in the cabinets or in the glass. It has to be about you, your dreams and your commitment to yourself and those you love. You know what will make you happy and you know what makes you sad – you need to work hard for the happy because we all know the sad will win if you let it. But when you put the work into what makes you happy it’s truly life changing. Before you know it, it will become second nature and you will feel that positive feeling of being committed to yourself and what you want. It’s always a great feeling to do the right thing, and doing the right thing always creates amazing results.

 

KEEP WORKING HARD… The more work you put in to this and in to yourself is what makes the difference between where you are and where you are going. And at the end of the day we all know what we really want – it’s just a question if you are going to keep making excuses for yourself or are you going to commit to being the positive, hard working person who does the right thing, stays on the healthy path and creates the happiness you want and deserve. You have the control and the want to do it – now you just have to put it into action – and when you do it you will see everything has been right in front of you waiting for you to make the changes to become the lighter, fitter, healthier person that you always wanted to be.

 

STAY COMMITTED BECAUE RIGHT IN FRONT OF YOU IS YOUR DREAM

 

 ~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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FitnessHealthy TipsLifestyle
September 29, 2017By Josephine Fitzpatrick

Fall Recipes

 

Pumpkins and spice makes everything nice!

 

Recipes for the thirst of fall…

 

It seems that the start of Fall brings out the “Pumpkin Spice Everything” phase. Walk down any grocery store aisle and you will see Pumpkin Spice flavored items everywhere. The biggest craze seems to be Pumpkin Spice flavored drinks. Now I’m sure it goes without saying, but most of those Pumpkin Spice drinks that we all look for in the Fall are loaded with a ton of fat and sugar. If you’re looking for a yummy Pumpkin flavored drink, try one of these options below. If you do make these please feel free to share with us as we would love to see! Email or text us a picture, or tag us with #InnovationRecipes

 

For all of you out there who are like me that live for their iced coffee, then try this guilt free option below:

 

Flavored Iced Coffee: A good idea is to prep this the night before so it’s ready in the morning

 

 

Ingredients:

-3 cups fresh coffee

-ice cube tray

-unsweetened almond milk

-McCormick Apple Pie or Pumpkin Pie Spice

 

Directions:

-brew 3 cups of coffee

-Take 1.5 cups of coffee and pour it into the ice cube tray. Freeze overnight for 6-12 hours

-Take the other 1.5 cups and place in a cup that you can refrigerate over night (a mason jar works great for this)

-Add the coffee iced cubes in a glass (using coffee iced cubes helps prevent your coffee from becoming watered down). Pour the plain cold coffee on top.

-Add in a splash of unsweetened almond milk and a sprinkle or two of either Apple Pie or Pumpkin Pie spice (depending on the flavoring you want) and stir.

 

Pumpkin Hot Chocolate

 

 

And if you’re looking for something a little warmer then you’ll love this one!

 

Ingredients:

-1/4 cup pumpkin puree (canned or homemade is fine)

-1 tbsp. unsweetened cocoa powder

-1 tsp vanilla extract

-1/4 tsp cinnamon

-pinch of salt (don’t omit)

-1 cup unsweetened vanilla almond milk

-low fat whipped cream

 

Directions:

-Blend all of the ingredients together

-Transfer to a mug and microwave 1-2 minutes until hot

-Add 1 tbsp. low fat whipped cream on top

 

 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

211 E 43rd Street Manhattan, NY 10019

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FitnessHealthy TipsLifestyle
September 20, 2017By Josephine Fitzpatrick

Rosh Hashanah

As we approach the New Year it’s a great time to think about what the Holiday is about and what it means to you. Rosh Hashanah is the celebration of the Jewish New Year. In celebrating the New Year, Rosh Hashanah celebrates the creation of the world. It is one of the holiest days of the Jewish Year. With that said, it’s important to understand that while celebrating with food is fun and exciting – the most important thing today is to understand the holiday and celebrate the meaning of it, not celebrate eating for it. Take a moment this evening to remember the meaning of the Holiday. One part of the holiday is to reflect the mistakes of last year and focus on being a better YOU this year. That better person that you want to be starts today, it starts tonight. Focus on what you want and start the New Year with making it happen. Remember this holiday is to celebrate the world, it’s to celebrate life and those you love, and to be thankful that you are all together today to be able to celebrate it. Keep reminding yourself that you do not want to start your New Year with the same mistakes that you have been working hard to put behind you. It’s all about choices. Even on the holiday – we can celebrate it, but it’s life changing to understand and live the true meaning of it.

 

If food is going to be a challenge for you tonight – here are a few tips to follow:

 

CLEAN DAY: If it’s not a Cheat Day and you want to continue to lose weight today then you need to treat it like any other day when it comes to food. Have the roasted chicken or turkey and side vegetables. Save your snacks for after dinner fruit and if you choose to have a drink. Remember if you have already started losing weight then it’s part of your holiday to Start the New Year continuing on the right track. There is no reason for you to take what this beautiful Holiday is about and go backwards. Stay on your path and on your healthy eating and continue it through the New Year doing the right things for you and what makes you feel your best. Someone recently said to me, “I’m staying clean tonight because I’m really tired of feeling crappy from food” – if that is how you feel then don’t let the Holiday be the reason to take you off your path. After all, that would be contradicting what the holiday even means. It means to start new and put the mistakes behind you – so do just that. Continue on your path of weight loss and eating clean because that is what makes you feel the very best and how you want to start your New Year.

 

MAINTAIN DAY: If you choose to make it a Maintain Day then the best thing to do is this: Whatever meat you do whether it’s brisket, chicken or fish make sure it’s 6 oz with a vegetable. If there is something you want to try like a soup or dessert then do just that: try it. Take a small portion like a cup of broth instead of a bowl. A tablespoon of dessert instead of a piece or a slice. If you are celebrating more than one day – don’t do it both days. Choose each night to try something whether it be a small cup of soup or a tablespoon of dessert. The most important thing is that you go in with staying On Program and stay extremely mindful and know in your head that if you want something you will taste (not eat it). It’s only one thing each night if, and only if, you need it. Don’t treat it like a Cheat Day because it’s not. Sometimes just tasting it is enough and you realize you really don’t want it or need the whole thing. Being mindful on the holidays helps a lot because we get caught up with eating because it’s a holiday and not eating because we need or even want it. Think before you reach. The very worst thing you want to happen is you don’t end up Cheating and your Maintain Day ends up to be a Weight Loss day.

 

While you are remembering and celebrating what the holiday means to you and those you love – also remember how much better you feel and look when you do the right things for your mind and body. 
This New Year live and be the Healthy Example to Others

 

The Staff of Innovation Weight Loss
wishes everyone a Healthy Happy Holiday

 

Here are some on Program Recipes to help you celebrate the holiday

 

Sweet New Year Salad (Meal)
Ingredients
SALAD:
•5 cups of chopped spinach
•3 cups of chopped red cabbage
•2 carrots – shave with a peeler for sliver thin pieces
•1 apple – cored and sliced into 1/2 inch size pieces
•1 cup of chopped pecans
DRESSING:
•1/2 avocado
•1/4 cup of apple cider vinegar
•1 teaspoon of fresh rosemary leaves
•1/4 teaspoon of seal salt
•Ground pepper to taste
Instructions
1. Put the salad ingredients in a large bowl and toss with the dressing until fully coated.
2. For the dressing: Blend the ingredients in a small food processor until smooth and creamy.

 

Roasted Beets (Side)
 
Ingredients:
1½ pounds golden or red beets, trimmed and cut into 1-inch pieces or wedges
4 teaspoons oil
2 tablespoons chopped fresh or 2 teaspoons dried herbs, such as marjoram, oregano and/or rosemary
1 teaspoon freshly grated lemon zest
½ teaspoon salt
¼ teaspoon freshly ground pepper
1 tablespoon lemon juice
Instructions:
1. Position rack in lower third of oven; preheat to 450°F.
2. Combine oil, herbs, lemon zest, salt and pepper in a large bowl. Add beets; toss to coat with the seasoning mixture.
3. Spread the beets evenly on a rimmed baking sheet.
4. Roast, stirring once or twice, until the beets are tender and browned, 20 to 25 minutes. Toss the roasted vegetables with lemon juice.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
Read More
FitnessHealthy TipsLifestyle
September 3, 2017By Josephine Fitzpatrick

Annoucements

Hi Everyone:

 

Hope you are enjoying your Holiday Weekend.  Wanted to update you on the Studio/Store:  We will be RE-OPENING THIS TUESDAY 9/5 at 9:00AM.  We will be sending out an email tomorrow morning with all our NEW FOODS THAT WILL BE AVAILABLE TO YOU TUESDAY.  PLEASE MAKE SURE YOU SEND ALL PRE-ORDERS TO NORA InnovationNora@gmail.com or you can order online  www.innovationweightloss.com

 

CLASSES STARTING 9/10:

 

CHEAT DAY CLEANSE: MOVEMENT, MUSCLE, MANTRA AND MEDITATION with Josephine. I do this one on one with clients in CA and NYC and it will now be available in class form for the Woodbury location. I will be teaching the class with our new Yogi Amy. The class will be offered Mondays at 6:30pm so you can start your week off on the right path. The class begins with some light movements and works into a constructed combination of Aerobic and Weight Exercises that are all done consecutive with Yoga movements and poses. The class finishes with a Meditation that allows your body to cleanse from the Weekend and prepare your mind and body for a healthy motivating on-program week ahead. It’s 90 minutes of Amazing.   All ages and all levels welcome. Beginner to advanced. Yoga experience is NOT necessary.
*Space is limited – you must sign up for this class in advance.  Email Jeff to sign up: Innovationjeff1@gmail.com  – $20  

 

HUMP-DAY YOGA – with Amy
Every Wednesday at 6:30pm.
Enjoy a combination of Yoga movements in a relaxed environment that will strengthen both your body and mind while transitioning your mid week in the most positive way.  $10

 

YOGA FLOW – with Amy
Saturdays 11am and Sunday mornings 10am 
A Yoga flow class in which the breath guides the movement of the body.  The mind becomes focused on the breath, as the body moves through a specific series of poses. Attention is placed on the journey of the movements. It’s an energetic blend of Yoga providing strength, flexibility & peace of mind.  $10

​

 

KIDS YOGA – with Amy
Sunday 9am.  Kids ages 6-11 welcome.  $10

Introducing your children to yoga at an early age can help them learn healthy lifestyle habits and set the foundation for a fit future both mentally and physically.

 

 
 
“It’s not always about where you stand right now – 
it’s about the direction you are going that can make all the difference”

 

SAFE AND HAPPY HOLIDAY WEEKEND

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
Read More
FitnessHealthy TipsLifestyle
September 1, 2017By Josephine Fitzpatrick

Don’t Stress About The Weekend

 

If you are a little stressed about the holiday weekend – don’t be. You need to keep this very simple. You are either going to stay clean the entire weekend with one Cheat Day or you are going to maintain and eat clean all day, everyday with either dinner and dessert cheat or dinner and drinks cheat. What you are NOT going to do is cheat all day everyday in the mindless thinking that it’s the last weekend of the summer and “who cares!” Because I promise you, come Tuesday morning when you are trying to get dressed you will care. What you do today, tomorrow and this weekend will make a difference in where you are next week.

 

The end of the summer holds a combination of emotions depending on if you are emotional from dropping your children at college or anxious getting ready for the new school year. Wherever your life is right now and where your emotions are – what is most important is how you feed your body and mind. That is what is going to determine how you get through this weekend AND how you feel by the end of it.

 

It’s not a surprise that if you over eat – you just want to keep over eating. 
If you eat unhealthy foods you just keep craving more.
If you eat clean – it makes you feel amazing and you just want to keep feeling it.
If you fuel your body with healthy choices – it will provide your emotions and anxiety with calming medicine.  

 

Whether or not you have been 110% all summer – make this weekend count. Start September by making the right choices for what you want and how you want to feel. Don’t throw the weekend away because your summer was not perfect. Don’t look back, don’t think about what you did, just think about what you want moving forward. Stay positive, think positive and know that what you do this weekend is going to make a difference in next week. Do the right things for your body and mind and it will repay you with happiness in how you feel and look. It’s not always easy to do the right thing. It’s even harder to do the right thing after you have done a summer of not so great things. But the faster you get back on track, the quicker you will get back to feeling in control, lighter and over all just so much better than if you spend the whole weekend cheating.

 

Keep it positive. This is a journey and you will be constantly challenged. How you handle the challenges will define your success. We all have detours. They are necessary, and when you learn from your detours you will strengthen your mind to handle each one better than the detour before. Put the past behind you and move forward with what you want and what you have learned. Remembering that everyday and every situation does matter. At the end of the day – accept that you are the one who is most responsible for reaching your goals and making your dreams come true. Only you – not your spouse, not your children or your parents – not your neighbors or friends and not the sabatogers. You are responsible for making today a great day.

 

IT’S VERY SIMPLE:
WHEN IT COMES TO YOUR GOALS,
WHEN IT COMES TO YOUR HAPPINESS,
WHEN IT COMES TO WHAT YOU WANT
YOU ARE RESPONSIBLE FOR MAKING IT HAPPEN. 

START BY MAKING TODAY A GREAT DAY!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Take Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
Read More