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clean eatingeatcleanExercisefeel goodgoalshappyhealthyHealthy TipsLifestyleMotivationSUMMERweight loss
May 18, 2021By Josephine Fitzpatrick

CHOOSE HAPPINESS

[dt_sc_hr_invisible_small]WHAT MAKES YOU HAPPY? I was recently talking to a client about how important it is to follow your menu and really understand that anything over the amount is going to make a difference in your weight loss. She said to me, “I see so many of your clients who have lost so much weight and they are so thin but they act like it’s a job and they treat it like it’s a job – is that good?” I said you have to treat it like that. But it’s doesn’t have to be negative job – it should be a positive job. It’s a job that you love to do. You want to eat clean and be healthy, so yes treat it like an important positive job in your life or the alternative is to be negative about it and you will keep sabotaging yourself and keep gradually gaining. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HOW DO YOUR CLOTHES FIT?  Think about your clothes and how they fit you – how do you feel in them. This is a big topic because so many times a client who is not doing the right thing and gains weight will often say to me “but my jeans still fit me.” My response is always – but do they really fit? They may be on your body but do they really fit? Are they tight to the point you feel like you can’t breath or you have to constantly pull them up over your tummy. I know you all know what im talking about – because the same pair of jeans can fit and be tight and uncomfortable or they slip on where you feel amazing and thin in them. Only you have the control to determine how your clothes fit and what you want to feel like in them.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FACT: DID YOU KNOW: Most people don’t even realize how much weight they had to lose until it’s off their body. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]WHAT YOU DO TODAY WILL REFLECT TOMORROW: The bottom line is if you are asking if it’s good to treat your health and weight loss like a job then ask yourself this question – Are you happy where you are? Because I can tell you first hand that my clients who obsess about it and treat their health and weight loss like it’s a job are very happy. They wake up happy because getting dressed is not an issue. They go out and have fun because they feel good. They are excited for summer and even more excited to go shopping for it. So yes, while they may be obsessive and work hard and treat their weight and health like it’s a job – the pay off they get for it is priceless. So ask yourself right now, are you happy with the effort you have put in to yourself, your health and your weight? Are you excited to go summer shopping and excited for all the outdoor parties and barbecues that will be coming your way soon? Do you wake up excited and happy and full of energy? Understand that this is all real, I am not exaggerating at all. I hear the clients who do not do the right things and continue to make it a struggle on themselves because they constantly put food ahead of their happiness. I see how it makes them unhappy. Then I see the clients who make it a priority to stay on program. Yes they all have their own struggles, it’s not easy for anyone but they still do it. They have learned to love how they feel more then they love the instant gratification of feeding into a craving. You have to constantly remind yourself which is more important to you and what will make you happy.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]HOW DO YOU REALLY FEEL? There is no faking it and you can even feel it in your own mood – when you take care of yourself and you eat right and you lose weight you FEEL GREAT! You have more energy and you spring out of bed. You are excited to feel that lighter feeling that you know can change your day from bad to good. But if you are not feeling all these amazing things then it’s time to take your health and weight loss seriously and treat it like the important job that it is. Because then and only then will you get the pay back of feeling happy, healthier, lighter, fitter, energetic and strong. It’s not always about the number on the scale – it’s about doing the right things and feeling good. You feel good and your personality shines – you feel like crap and your personality reflects it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IT NEEDS TO BE ABOUT YOU: What we don’t always realize is weight loss is so much more than just the number on the scale. Because everything in our life stems from how we feel and how well we take care of ourselves. Feeling good or bad will result in having a good or bad day. Feeling good and treating your body well is going to result in how you approach life and all the good and bad obstacles that come with it. If you are feeling happy, healthy, fit and strong you are going to get through the rough days a lot better than if you are feeling heavy, bloated, sick and depressed. In fact, studies show that overweight people have an 80% higher rate of depression than people of a healthy weight. Why? Because you always feel better about yourself when you are taking care of yourself. Sometimes just having the feeling of control over what you are and are not eating can change your day from bad to good. You have to decide what is important to you. Find a motivation to help get you there and make a commitment to make your health and weight loss a priority! A job that you are excited about doing. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I know you have heard this before from me but I need to repeat it – you need to start somewhere. If you are already in a good place then I am super excited for you to continue to be amazing! If you are not feeling great and have no control then you need to get right back on program TODAY! I promise you, after one week you will feel good after two weeks you will feel great and a month in you will never want to go back to your old eating habits. But you need to start because in order to be happy with everything else in your life you need to start with YOU![dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DO IT NOW
SOMETIMES LATER BECOMES NEVER[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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eatcleangoalsHealthy TipsMotivationSUMMERweight loss
May 4, 2021By Josephine Fitzpatrick

MAY – WEIGHT LOSS WEEK REMINDER

[dt_sc_hr_invisible_small]WEIGHT LOSS WEEK REMINDER[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Hello May! Warmer weather has finally arrived. It’s time to really stay focused on what our weekly goals are. The more consistent you are the better the results. Get through your week one day at a time. Success comes with hard work. Put the time and work in and you will get the results.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The days and weeks go fast. Before you know it will be Happy Cheat Day! When you follow the program it’s an easy thought process. Monday you are ready to eat clean again, and by Wednesday you are thinking about your Cheat Day and by the weekend you are ready to enjoy it. Stay strong and remember, to have the best results it’s six days clean on program days and then you enjoy your one Cheat Day.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]There is no room for error: You are eating meals and snacks every day. You are by no means starving during the week (even though sometimes you may mentally feel like it). But because you have your meals and snacks and a Cheat Day every week – you must remember there is no room at all for error. Every extra bite is going to make a difference. That’s the mind set that is so important when losing weight. You are either off or you are 110% on – and there is no in-between. When you stick to your weight loss days 110% and follow your meals and snacks it creates the weight loss – but more importantly it also gets rid of bad habits. The habit that you feel the need to pick, bite, graze throughout the day and not count it. You should not want and absolutely do not need to be picking, taking extra bites, or having a piece of an appetizer, or finishing your kids leftovers. When you do that – all the “little extras” add up and they will make a difference on the scale from a weight loss to a maintain and sometimes even a gain. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Today’s Weekly Weight Loss Tip = Stick to your meals and snacks. When you want to lose weight you are either “off” or “110% on” – there is no in between. The six clean days are what create the weight loss and why you can enjoy a Cheat Day. There is no room for “extra.” Everything counts. Every bite, taste, sip, piece – counts. Live by this and love it – because when you learn to really live and eat clean for six days you not only love that you no longer have cravings, and no longer feel the need to pick or graze all the time, but those six clean days are what really make the weight go down and what really makes you enjoy and feel entitled to your Cheat Day. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Cheat Day is the best day and truly enjoyed when your other six weight loss days are 110% clean. [dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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FitnessHealthy TipsLifestyle
March 23, 2021By Josephine Fitzpatrick

Passover Week

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

Green Shakshuka

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

•1 onion

•1 lb bag of spinach (fresh or frozen)

•1/2 tsp paprika

•1/2 tsp cinnamon

•1/2 tsp coriander

•2 tsp cumin

•Salt to taste

•1 tbsp oil

•Egg whites (depends on size of skillet)

 DIRECTIONS:

1. Dice the onion.

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

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

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

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

Root Vegetable Medley

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

Ingredients:

•2 red onions, diced

•2 cloves of garlic, chopped

•2 sweet potatoes, peeled and cubed

•1 lb carrots, cut into 1 inch pieces

•1 lb beets, peeled and cut into wedges

•1 lb celeriac, peeled and cubed

•Zest of 1 lemon

•Zest of 1 orange

•2 tbsp chopped fresh thyme

•2 tbsp chopped fresh savory

•1 tbsp chopped fresh tarragon

•Salt and pepper

•1/2 tsp ground coriander

•Cooking spray

DIRECTIONS:

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

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

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

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

Lemon Mousse

[dt_sc_hr_invisible_small]Ingredients:

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

•2 cups skim milk

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

•One 12 oz container of low fat Cool Whip

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

2. Beat in lemonade mix until combined.

3. Fold in Cool Whip.

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

[dt_sc_hr_invisible_small]CAN I HAVE MATZAH? YES!

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

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

fruit or 1 cup of fruit = meal

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

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

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

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

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

~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]

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ExercisegoalshappyHealthy TipsLifestyleMotivationweight loss
February 10, 2021By Josephine Fitzpatrick

SUCCESS COMES WHEN YOU TRY HARDER

[dt_sc_hr_invisible_small]THIS WEEK WE WANT TO TRY HARDER….[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]When you feel like you have tried everything – I want you to ask yourself- have you tried harder?  This week is all about trying harder to be better so you can be the best version of you. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If your answer is “YES” I’m trying hard to reach my goal. I ask you this: Are you trying hard enough to accomplish it? While every goal is different, here are four questions you can ask yourself to figure out if you are trying Hard Enough to Accomplish your Goal.[dt_sc_hr_invisible_small]
 
[dt_sc_hr_invisible_small]1. Are You Invested Enough To Cause Discomfort?
Your investment in a goal always includes a combination of time, effort, and resources. But no matter how you invest in your goal, if that investment doesn’t cause some level of discomfort you’re probably not trying hard enough. All success requires sacrifice, and sacrifice is a willingness to accept discomfort in the pursuit of something greater. If you’re not investing in your goal in a way that causes discomfort for yourself, you’re probably not trying hard enough to succeed.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]2. Are You Working Toward Your Goal Every Day?
Nothing is accomplished without consistent work because consistency builds momentum and momentum drives success. Reaching your goal isn’t something you only do whenever it works for you – that would be a hobby. Reaching goals is something you work on consistently even when it not a good time and doesn’t fit into your day. If you don’t work toward your goal on a daily basis then you’re not trying hard enough to accomplish it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]3. Are You Willing To Do The Work Regardless Of The Results?
Most things won’t give results immediately….or consistently. For example some clients do not see the results on the scale every week. But even when they don’t see the results – they know they feel so much better.  That’s why it’s crucial to be motivated by the work itself as opposed to just the results— you have to fall in love and love to live the process and the program. When you feel great living 6 clean days with 1 cheat day you know if you didn’t lose weight one week at least you feel better, you are in control and you love what you are eating. You know the results will come but until they do you are loving how you are feeling and living. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]4. Do You Know Why You’re Trying?
It’s easy to try, but it’s hard to try harder. A key to doing so is to have a deep, fundamental understanding of why you want to try in the first place. Are you driven to accomplish this goal because you want to live healthier? You want to fit in your summer clothes? You want to look better? You are getting married? There are infinite reasons to do things and they’re all valid as long as you feel them deep in your heart and bones. The only wrong reason to pursue something is one you don’t firmly believe in. If you don’t know why you’re pursuing a goal in the first place, or if you are doing it to make someone else happy — then I can tell you there’s no chance you’ll find the inspiration, motivation, and determination necessary to work hard enough on it to succeed.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]But if you know why you want to try, and combine that with a willingness to sacrifice, effort on a daily basis, and a love for the life instead of just the results…..trying hard enough will no longer be something you do — trying harder will be your new way of life.[dt_sc_hr_invisible_small]
 
 
[dt_sc_hr_invisible_small]Success Comes When You Try Harder[dt_sc_hr_invisible_small]
 
~Love to Live Healthy with Josephine Fitzpatrick
 
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December 16, 2020By Josephine Fitzpatrick

Integrity is the Essence of Everything Successful

[dt_sc_hr_invisible_small]Integrity is the Essence of Everything Successful[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]This weeks theme is to stop complicating our own lives. It’s amazing how easy it is to do that. It all starts with our mental strength. When we are mentally strong we can get through anything but when we let ourself start to weaken, get overwhelmed, stressed…. we can turn a good day into a bad one in seconds. For example, when we talk about the holidays or snow days we think it’ so challenging to stay on program. Yet, we know that staying on program makes you feel the best? So where is the challenge? When you don’t do the right thing you don’t feel great. It should be a no brainer and yet, somehow the temptation to do the wrong thing can overcome us in a heart beat. But the truth is, when you are mentally strong and in a really good place you will stay strong. When you are seeing the results you will stay strong, and the longer you love to live healthy the easier it is to stay mentally strong. The temptations will always be there and they will only win if you let them. It’s you against them. It’s feeling good against feeling horrible. It’s feeling thin against feeling thick. When it comes to doing the right thing and feeling your very best it’s simply making the right choices against the wrong. Most of you know what they are and you know how to stay on program and what works for you – It’s all about doing it. And when you know it makes you feel the happiest, lightest and thinest then there should be no thinking about it and no complicating it – you just do it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]When we stop doing the wrong things
and start doing the right things, life is simple.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you look at those around you and see the clients that make it look so much easier than it is and wonder how do they get through the snow days and how do they stay on program continuously through holidays without fail? It’s because they already went through the challenges that you are experiencing but they learned very quickly that not being on program or doing the right thing makes them feel out of control and unhappy. Once you come to realize that is not who you want to be – or how you want to feel – especially over food – then you will start saying “no thank you” and realize that saying “no” or simply walking away is such a better feeling than eating something that you didn’t need or want.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Here are some tips to keep you Mentally Strong:[dt_sc_hr_invisible_small]
  • Stop making emotional decisions. – Before you grab something because you are upset or overwhelmed. — start by taking a few steps back so you can think things through. When you’re caught up in the moment and your emotions are soaring, you’re bound to make poor decisions that will lead to regret. The best advice here is simple: Don’t let your emotions trump your intelligence. Slow down and think things through before you grab something in front of you. Just give yourself 60 seconds to think it through and then make a decision.
  • Stop waiting for things to be perfect. – The perfect day, the perfect week, the perfect month and year. You will have those perfect days but many days will just be off. The best advice here is don’t throw in the towel every time you don’t have a perfect day. Keep it simple and just keep going. Because moving forward on non-perfect day will make you mentally stronger when you get through them. You just get right back on your path and keep moving forward. Don’t throw a whole day away because of one trip-up. Instead focus on the next positive step forward.
  • Stop obsessing over the past and concentrate on the present. – Start being present. Paying more attention to the current moment can make a huge difference in your mental strength and simplifying your life. You can’t change yesterday and you can’t get upset over what might happen next week — but you can do the right thing today. The best advice here is to let go of yesterday, anticipate tomorrow and realize the importance of enjoying and having control of your today.
  • Stop doing things simply because you can. – Start being honest with yourself and plan, prepare and follow through with doing the right thing. When you do the right thing it is a less complicated way to live. Integrity is the essence of everything successful. When you break the rules you invite complications into your life. Keep life simple and enjoyable by doing what you know in your heart is right for your mind and body. My best advice here is to don’t just do what you can — do what is going to make you happy. Have the courage to say no. Have the courage to face the truth. Have the courage to do the right thing because it is right. These are the magic keys to success.
[dt_sc_hr_invisible_small]My final thoughts.. Positivity. The very best way to keep yourself mentally strong is to stay Positive. Because the power of positive thinking is remarkable. In fact, studies show that when you think positive it provides self confidence in one’s ability to perform and make decisions in a healthy mind. Your  mind and how you think can change your world. Healthy, happy people think about what they want, and how to get it. My final advice here is stay positive because a positive attitude can truly change your entire life[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]If you are tired of starting over…. stop giving up.[dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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November 25, 2020By Josephine Fitzpatrick

THANKSGIVING – HAVE A PLAN

[dt_sc_hr_invisible_small]As many of you know because I mention it all the time — Thanksgiving is one of my favorite holidays of the year. In fact, I love the whole weekend.  It’s a time that we enjoy our families, and traditions, and we are truly grateful and thankful for everything we have and those we love. While we should feel like this everyday (and hopefully most of us do) Thanksgiving Day gives us a day to celebrate it.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]NOT A VERY SOCIAL WEEKEND…… When it comes to Thanksgiving and Weight loss it’s usually not just about Thanksgiving it’s about a very social weekend. However this year and this weekend we are in a much different place. Social is not high on the list of activities with the world we live in – so while we are keeping everything more low key it should be easier, right? Maybe for some but for others it’s going to be a lot more indoor and a lot of left-over temptation to deal with. Which wouldn’t be terrible if we only went for the left-over turkey, but it’s usually the sides and desserts that we tend to gravitate toward. So while you are making your plans for Thanksgiving it is probably a good idea to make plans for the left-overs too. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Some Left-Over Options:
1) Freeze everything immediately after dinner – do not leave it out for the next day. You don’t want anything tempting left out where you can taste, bite and pick….
2) Soup kitchens – we have a list on our website. Call for covid instructions.
3) If you want to keep them and eat them – plan the exact day you will be doing that so you can look forward to it. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Throughout the four days you want to maintain control and enjoy. I think for many of you the importance of taking one day at a time — planning, and knowing what you are doing in advance is key to your success. Think before you grab – and think again before you eat. Think about your plans and know where you are going, what you are doing and when you are cheating. Don’t just plan your cheat days. It’s also important you are planning what you are eating when you are staying 110% clean and on program.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]When we are celebrating and following traditions it’s easy to get caught up in the holiday spirit and before you know it Monday morning comes and you look back and think oh no… what did I do??[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Here are some options to help you have a Happy Monday After [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1. WEIGHT LOSS: Cheat Thanksgiving Day and Stay on program and clean the rest of the weekend. While this is a little challenging it’s doable. You choose Thanksgiving day as your Cheat Day and you are 110% the remainder of the weekend. Just remember it’s always harder to stay on program after you already cheated when you still have a long weekend in front of you. So you must really be in a good mental place to do this and follow through with it. Plan where you are going and what you are eating on program the remainder of the weekend.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]2. WEIGHT LOSS:  Eat Clean Thanksgiving Day and Cheat one day on the weekend. This is challenging but very doable. You can have your Turkey and Vegetables and you save everything else on the table that you love for your cheat day. Having your cheat day later in the weekend is always easier. Once you get through eating clean Thursday and Friday – then you choose your cheat day and before you know it the weekend is over and you made it. — JUST BE SUPER CAREFUL. It’s usually not the turkey that is the issue…. It’s the sides, the desserts and the alcohol that causes the binging. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]3.  MAINTAIN:  This is a little more realistic and if you are not in shark mode this might be the best option for you. You split the Cheat Day and you choose two nights out of the four days.  So for Example – you choose Thanksgiving and Saturday to be your cheat nights. You would eat on program Breakfast and Lunch and then Cheat Dinner, Dessert and Drinks. You would do that for Thanksgiving and then again one day on the weekend either Saturday or Sunday. The remaining two days you would be 110% clean.  This is a realistic way to stay on program and enjoy the weekend.  You won’t lose but you won’t gain and that’s great. Then you go right back on Program and give it 110% clean week and weigh the following weekend. Again very important to plan and know where you are going and what you are doing so you can plan and prepare for your on program days. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]There is always a choice and you are the only one that can make
it because you are the only one who has to live with the results.[dt_sc_hr_invisible_small]  
 [dt_sc_hr_invisible_small]While you have many options – you really only have two choices:   1) You will plan in advance and follow through with your plans or 2) you will go through the weekend mindless and no plan and end up cheating a little or a lot each day. RESULT #1: Monday morning you will either be super happy and feel good and in control and eager to get back to your 110% week of eating on program — RESULT #2  you will be miserable walking around in tight clothes mentally knowing that you didn’t do what made you happy you did what was easy. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]My Final thoughts:  Thanksgiving comes once a year but so do many other holidays and birthdays. Don’t look for excuses to sabotage yourself. Think about what makes you happy today, tomorrow and the day after. Keep the focus where it should be – not on what you can’t have – focus on what you do have. It’s a beautiful holiday with a lot of celebrations – Enjoy all the love, family, friendships and memories this holiday has to offer – because that is what it is truly about. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Much Love, Health and Happiness
To all of you 
From all of us xo[dt_sc_hr_invisible_small]
Happy Thanksgiving
~Love to Live Healthy with Josephine Fitzpatrick
‌
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October 28, 2020By Josephine Fitzpatrick

THE PATH TO YOUR SUCCESS INCLUDES CHOICES

 

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YOU HAVE TWO CHOICES TO CONTROL YOUR MIND OR LET YOUR MIND CONTROL YOU. Life is all about making choices, and when it comes to weight loss it’s even more important to think things through before we do them. While it’s very easy to grab, eat and regret – the success comes when you plan prepare and follow through.
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HALLOWEEN CHOICES:  Halloween Week can be an easy time to let your mind control you. Especially when you decide to buy candy early. Remember they are out on the shelves early because the stores are well aware that you will buy them and then eat them and then come back and buy more. This can happen multiple times before Halloween even arrives. Don’t fall into that trap – wait and buy the day before. Yes the candies are adorable but they are the same little chocolate bars you can buy anytime of the year they just have little wrapper costumes on to make them look more appetizing at Halloween season. Wait until the night before to buy them.
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MIND CHOICES:  it’s so important for you to control your mind and thoughts and keep them mentally strong. Because when we are mentally strong we feel like we can accomplish anything. We force ourselves to do the right thing and control what we want and who we become. Regardless of how much temptation is around us we choose to be healthy and happy and stay that way. We wake in the morning with the 100% intention to be positive, feel amazing and do the right things. Day and night our mental strength controls our actions and our actions control our thoughts to stay happy, healthy and fit. But this will only take place if you make the effort everyday to control your mind and thoughts and keep them both in a healthy positive place. When you put the extra effort in — your mind and body rewards you with results.
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FEEL GOOD CHOICES: Each week you work so hard to get to where you want to be. It’s hard and challenging but what choice do you have. This is life. Some days will be easier and some days harder, but the most important thing is for you to understand that you need to stay on your path and on program because that is when you feel your best and that is when you lose the weight. Here are some things I want you to think of this week:
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  • When you are on program and it’s challenging you have to remember how good you feel. Yes the temptation is there but you are losing and you feel good that is more important then any cheat that is in front of you.
  • What is the alternative? You are off program – eating out of control and the whole time you keep thinking “I have to get back on program” meanwhile you are gaining the entire time you are contemplating going back on. Why even put yourself through that? Why even put the people you love through that? If you think about it – it’s just so much easier to stay on program, it’s so much easier to do the right thing and lose the weight. Because when you are not on all you want to do is be on.
  • You are just so much happier when you are in control and doing the right thing! Think about it. Even though it’s hard. Even though it’s challenging. Even though you have to talk yourself into making the right choices every day 6 days a week – it makes you so much happier when you do it.
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YOUR PATH TO SUCCESS is a choice only you can make: You need to make the choice that weight loss is what you want and you are willing to work hard for it. Every day 6 days a week and when you work hard for what you want and don’t let anything in your path stop you — is when you will get it. Remind yourself daily that you are sticking to your program and doing the right things because it gives you a healthy mind and body, it makes you happy and it makes you look and feel amazing. The consistency of Living “six” on and “one” off is your path to success but it will only happen when you make it a priority in your life and that priority has to be everyday not just on the days that is convenient for you. There is no excuse you can find around you and no food on the table that is better than feeling good, being in control being happy and looking great. Your path to success is the choice to walk away from temptation and stay on your path. Because staying on your path is what will lead you to success both mentally and physically. Don’t make it harder than it is. Just follow your program and you will feel great.
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Making the right choices is never easy. We speak to our children about it all the time. We tell them – Do the right thing. Make the right choices. And always remember what you do and the choices you make everyday affects everyone in your family and all the people that love you. When it comes to weight loss and health we are no different. We need to remember and live by that same advice.
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GOOD CHOICES = SUCCESS
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~Love to live healthy with Josephine Fitzpatrick
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October 19, 2020By Josephine Fitzpatrick

ARE YOU REALLY TRYING YOUR BEST?


ARE YOU REALLY TRYING YOUR BEST?

How often we say it.  How often we promise to do it.  Yet, how rarely do we actually do the best we can? When we do — when we use all our efforts, when we push through old and new boundaries — the satisfaction is enormous and the rewards are sweeter because we earned them.  But the first thing you have to come to terms with is your best really your best?  Mindset is everything when it comes to weight loss.  When you wake up in the morning and tell yourself —  “That’s it!” — You are tired of giving every one else your best,  NOW you are going to give yourself your best too!!  You are going to put yourself in a place that no matter what —  you will do the right thing.  You will make sure you walk away when you have to and you will plan, prepare and follow through each day.  You not only promise yourself — but you fight through the tough times and you don’t let anything  or anyone set you back.  So don’t just SAY you are going to try your best THINK IT, BELIEVE IT AND DO IT.  Because if you believe that you are going to be amazing then you will be amazing and if you think it’s too hard you can’t do it — you won’t do it.

From the time you wake up in the morning how you think about yourself and your day is going to have a huge impact on your results.  Last week we went over how important it is to Fall in love with taking care of yourself.  This week I want you to continue that but be excited about it.  Be excited about the scale. Be excited about feeling good.  Be excited about doing the right things…. And be excited because you are in control of your life and you make the decisions on whether or not you want to live healthy, be thin and feel amazing.  No one makes those choices for you.  How exciting that you get to wake up today and decide that you want to take care of your body, your mind, your health.  You want to work hard toward a goal and you are the only one who can get in the way of that goal.  What you want, how bad you want it and hard you work for it will determine your success.  How amazing is that — and how EXCITING!

Keep the NEGATIVE OUT:  Keep the negative people away, and keep the negative emotions out of your mind.   Negative people will always be around.  Sometimes we can control their presence and sometimes we can’t.  But you always CAN control what you take from them.  If you have no choice to be around negative people then it’s important to keep your mindset extra strong.  Don’t let them take you to their dark side.  Don’t let them talk you into ordering something you don’t want.  Don’t let them convince you how hard weight loss is (we already know how hard it is no one has to tell us).  Most of all don’t let them take you off your path.  Unfortunately even our closest people can take us off our healthy path just because they are in a bad place.   The bottom line is misery loves company.  It doesn’t mean they don’t love you it just means they want you to share in their misery at that moment.  What you do and how you react is your choice.  And while it may only be one bad day for them — that one bad moment for you might take you off your path for a week — and then where does that leave you?  Stick to what works for — if they love you they will be okay with it.  If they are not okay with it then you should re-evaluate your people.

 

POSITIVE PEOPLE ARE HAPPY PEOPLE

 

KEEP THE NEGATIVE EMOTIONS OUT OF IT:  I can’t, it’s too hard, im sick of it, I should weigh less by now, I want to be at my goal already, they made me do it. I didn’t want to go off I had no choice ……. I can literally go on with this list forever.  I have heard it all.  If you want to change your results – THEN CHANGE YOUR WORDS.   The words you tell yourself are the words you will live —  so every time you catch yourself being negative — STOP AND PAUSE and then reverse it.  Even if you don’t feel it reverse it anyway and keep your words and thoughts positive.  The more you do it the more it will become second nature.  No one wants to hear you crying — You don’t even want to hear you crying. Everyone has their own problems and is trying to get through their own tough days.  Im sure you are even sick of listening to all the negative excuses that comes out of your mouth — so think of how your family and friends feel.  Negative talk does nothing but create negative actions which result in negative results.   KEEP IT POSITIVE- POSITIVE -POSITIVE!  The more positive you talk to yourself the better results you will think…..  The more positive you results you think the more positive you will speak……  the more positive results you speak the better results you will feel.  While I know you already know all of this — it never hurts to be reminded so you can reevaluate your words, thoughts and environment.  We can fool others.  But we can’t fool ourselves.  When you are honest with yourself it will bring freedom for you to work harder.  Only you truly know what your best is.  And when you give less than your best those are the results you have to live with.

 
 

IT’S YOUR HAPPY HEALTHY LIFE YOU ARE WORKING SO HARD FOR
MAKE SURE YOU ARE TRULY TRYING YOUR REAL BEST

~Love to Live Healthy with Josephine Fitzpatrick
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July 3, 2020By Josephine Fitzpatrick

MAKE YOUR CHOICE AND STICK TO IT

4TH OF July Weekend has arrived — it’s time to make your choice and stick to it.

 

As many of your know it doesn’t take much to gain weight.  All it takes is not thinking, not planning, and frequently over indulging — very easy to do any time of the year but especially over a long holiday weekend.

 

THIS WEEKEND

you have 3 choices — Lose, Maintain, or Gain

 

WEIGHT LOSS:  If you are really motivated and the weight loss means everything to you and you don’t want anything in your way of reaching your goals then you will continue to stick to your menu and ONLY HAVE ONE CHEAT DAY THIS WEEKEND.  That means no extras at all.  Simply stick to your meals and snacks and only cheat the ONE cheat day.  If you do this and treat this weekend like any other weekend you will continue to stay on your path and lose weight.  Will it be easy — that depends on how much you have going on  — it also depends on what is most important to you.  While some can go to a BBQ and focus more on how they feel others are challenged by what is around them.  These are choices only you can make.  There are always options — if you are going out make sure you bring what you need or make sure they will have what you need available to you.  Plan before not after.  Don’t give yourself reasons to do the wrong thing.  If you want to stay on program and feel your best then follow your plan and stick to your clean meals and snacks.  The most important thing is to make your choice before you go and stick with what you plan.

 

MAINTAINING:  If you have a lot going on this weekend and you feel really good about where you are and you want to enjoy a little extra then you will split your days.  You pick 2 out of the 3 days and you stay on program for breakfast and lunch and cheat dinner, drinks and/or desserts; and you do it Friday and Saturday OR Saturday and Sunday or Friday and Sunday (you choose 2 days of the long weekend and cheat any one meal, drinks and/or desserts and the rest of the day you are 100% on program).  If you follow this you will maintain your weight through the holiday weekend — very doable.  But again the most important thing is to make a choice, plan for it and then stick to it.

 

WEIGHT GAIN:  Very easy to do but NEVER an option!

 

We always talk about planning and how important it is. But what is more important is following through on the planning.  Do the right things and make sure that if you planned on being 110% today — then you are 100%.  If you planned on cheating for dinner and dessert and then right back on the next day — make sure you go right back on the next day — no excuses.  If you planned on being off program 2 nights but clean all day then make sure you do it.  Always think things through — what is tomorrow going to feel like, and what the end result of your choices will be.  Will it make you happy? Is it worth it? Think about where you are today and where do you want to be come Monday.  Learn to live and enjoy today but plan for what you want and where you want to be tomorrow.

 

ALCOHOL – THINK BEFORE YOU DRINK:  One drink you are okay — TWO drinks you are forgetting what is important to you — THREE drinks you are done. It’s not the alcohol that is the issue it’s what the alcohol makes you do and what it makes you forget.  It’s fun to have but it can be very damaging on so many levels.  Remember to think before you drink.  Like everything else have a plan and know how many you are having and stick to what you plan.  Drink water throughout it’s hydrating and it keeps your hands busy.

 

FINAL THOUGHTS…. whether you want to lose weight this weekend or maintain you can do it.  You follow your plan and decide before so you know what you are doing and what the outcome will be.  Think things through and always remember that just because it’s a holiday weekend that you want to enjoy and celebrate doesn’t mean that you need to cheat at everything you go to or everyday of the weekend.  You can enjoy and celebrate everything without constantly indulging unhealthy weight gaining foods.  We know you will feel better mentally and physically and have a happier time staying on program.  When you can be amazing and on program do it because every good healthy clean choice can make the difference between maintaining and gaining.  And all the choices you make as the weekend progresses will make the difference in how you look and feel each day.

 

You are the only person who can make the excuse of why you are going off program and you are the only person who can give yourself a better excuse of why you are staying on program.  Monday is only 4 days away — think about how you want to wake up and feel when the weekend is behind you.

 

Make good choices today so you don’t have regrets tomorrow

Innovation Wishes everyone a Happy, Healthy and Safe 4th of July

~Love to Live Healthy with Josephine Fitzpatrick 

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January 6, 2020By Josephine Fitzpatrick

2020 MANTRA

Im sure you already listed your resolutions and wrote down your goals.  What you have to decide now is are they something you just wrote down or are they something you are going to follow.  After a week already into 2020 you may have realized writing that list is super easy — following it is a whole different story.

 

Regardless of where you are right this moment or where your vacation took you— this year you know and believe that you are ready.  This year we are going to make 2020 a year of health, happiness, love, joy, and healthy eating. If we are going to be honest we know they all go hand in hand.  You can not have one without the other.  Most of the time when you are eating clean and healthy you are happy and when you are happy you are eating clean and healthy.   All of these put you in a place of loving yourself from the inside out — they are of the important things for a healthy mind and body.  2020 is a time to appreciate what you have and still strive to want more.  It’s  year to do the right thing even in the most difficult circumstances.  Many times when we set out to do the right thing everything else works out and falls into place.  It’s only when we are taking the time to try and figure out how to do the wrong thing is when we get into trouble.

 

2020 MANTRA!

  • Don’t think about it just do it.  Sometimes we sit and think over and over and try to make deals with our self how we can somehow fool our weight loss.  If I eat this now I won’t count it because I will skip lunch.  But you don’t skip lunch and even if you do it never evens out the way you want it too.  Stop over thinking it and just do what you are supposed to be doing.  Every time that little voice comes into your head and tries to give you a reason to NOT do the right thing — you will say — “No I’m not going there — I am following my program because that is what makes me happy and makes me feel good”.  Give yourself NO ALTERNATIVE – NO DEALS – NO BARGAINS.  Sometimes it’s just so much easier to do the right thing then taking the time to figure out how to do the wrong one.

 

Think about this new MANTRA and how it will change your life — because taking the time to not do the right thing actually takes more work then just doing the right thing.  What I mean is when you wake up and you commit to yourself and the program and you know that nothing is going to get in your way of doing the right thing — that’s when everything happens.  Week after week we have the consistency of weight loss.  Everything just gets easier  — it becomes easier to lose weight because your body goes into fat burning cycle that only happens when you have the consistency week after week.  Life gets easier because you are no longer trying to figure out how to make deals with yourself.   There is no extra time wasted because you are simply doing what you are supposed to be doing.  You don’t have to spend time thinking about if you should or shouldn’t or how to get around it.  This goes for everything in your life.  If you are supposed to be at work – go to work.  If you are planning to take an exercise class or go to the gym – then go.   If you are supposed to be at a family party that you really don’t want to go to — go anyway.  Just continue everyday to do what you are supposed to be doing — eat what you are supposed to be eating — and cheat when it’s your cheat day.  Life is so much simpler when we are not trying to get out of what we should be doing and JUST DO IT.

 

There will always be temptation — there will always be a party or celebrations or vacation that will want give you the excuse.  You will learn that when you simply follow your program and go into everything with the right attitude knowing you will follow and do what you are supposed to be doing — you will have a great time that night and also have a great morning after.  If you want to feel good and see the results you have to start by committing to yourself and the program and trust yourself and the trust the program.  You see all the clients who lose weight on it.  You know when you do it how immediately better you feel.  Just commit to doing the right thing and following through with the right choices in 2020!  Because when you do — it won’t matter what you have on your path you will get through it and you will feel accomplished and proud of yourself for doing it.  You will enjoy every step of the journey because you will love to live the healthy balance of the program eating clean for health and weight loss 6 days a week and having your one cheat day that is all for you.  But this will never happen until you commit and move forward with the attitude that no matter what is going on you will not try to get out of anything you will just do what is right and do what you are supposed to — because that is what brings results!   And it’s not just in weight loss — When you do the right thing day after day  you get the best results in every area of your life.  Make 2020 about doing the right thing for you and for everyone that loves you.  Believe in yourself — you are no different than all the other clients who have amazing success on program — you can do this!

 

2020

Believe in yourself and Just do it.

~Love to Live Healthy with Josephine Fitzpatrick

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