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FitnessHealthy TipsLifestyle
April 17, 2017By Josephine Fitzpatrick

Summer is Coming!

We made it through another Holiday and now our focus should be strictly on Memorial Day and the start of Summer. We have 6 WEEKS until Memorial Day and approximately 10 WEEKS until the FIRST DAY OF SUMMER. Summer shorts, bathing suits, dresses and wearing them to the beaches, BBQ and vacations. 10 Weeks is a long time and a lot can be done. But just like any other time of the year, you have to focus and decide what you want and what you will do to get there.

 

NO MORE HIDING: There is one thing about summer – regardless of how much weight you gained, you are not hiding under clothes anymore. Summer makes you put out there what you have done. Good or bad it’s for all to see. This is the time – right now – to make a difference.

 

LONG TERM: One of the things I notice so many people do is they think long term. Which is great when you are planning your savings account but not for your weight loss. It’s too overwhelming. You think – “I can’t eat like this forever” or “It will take me so long to lose the weight”. Instead you should be thinking short term and follow your menu and lose the weight. Don’t think about long term because as you lose the weight your thoughts and body change. You physically need less and will want less but right now every day is a struggle. Your body is used to doing what it wants and now you are training it to do what you say. Just take it day by day and you will see the changes and that will make you motivated to keep going. We can all do the right things to make sure we end up in the place we want. But in order to do it you have to be willing to put your words into actions. It’s easy to say it – now you have to prove it and you have 6-10 weeks to do it.

 

WHAT CAN 10 WEEKS GET YOU? A LOT!

 

You know how I love to break down the numbers because sometimes when you see what each week can get you it makes it real. What happens in our crazy life is we are so busy that the days and weeks pass by so quickly we don’t spend them as wisely as we should. It’s all about multi-tasking. While you are working at home or the office; while you are planning parties, or events; while you are taking the kids to school, sports, and end of the year celebrations; and while you are planning your next trip. Whatever you are spending your time on in the next 10 weeks you should also be eating clean, eating healthy and losing weight. It’s that simple. You need to do it – you want to do it – so stop making excuses and make it happen. If you do – this is what you can accomplish in 10 weeks:

 

1 lb a week   =   6 lbs by Memorial Day
1 lb a week   = 10 lbs by First Day of Summer

 

* This is so beyond doable.  Follow your menu with your meals and snacks and have your ONE cheat day a week and you will absolutely lose 1 lb a week resulting in 6 lbs by Memorial Day or 10 lbs by Summer! Consistency is key – if you want to get off that roller coaster ride then do it every week and it will add up.

 

2 lbs a week = 12 lbs by Memorial Day   
2 lbs a week = 20 lbs by First day of Summer

 

*Still very doable.  Follow your menu of meals and snacks and simply cut out a snack when you don’t need it. The current menu that you have that you are following, either take it back one snack a day or one less snack every other day. It’s usually that snack that you know you don’t really need but have it anyway – get rid of it and it will change the numbers. Make sure everything else is 110% to menu consistently through the week!

 

3 lbs a week =  18 lbs by Memorial Day
3 lbs a week =  30 lbs by First day of Summer 

 

*Challenging but doable. This requires your meals and one snack a day and no mistakes at any time. It requires you to follow and do the right things for the next 6 or 10 weeks without fail. You need to feel a little hungry everyday. Not starving but hungry. One Cheat Day a week and your other 6 days super super clean with no bites, sips or crumbs. You need to be mentally strong and on program and this has to be the most important thing to you at all times. If you treat the program like it’s a job that you want to be amazing at then you will see this kind of amazing loss every week.

 

I can’t say it enough that the most important thing for you to do is if you have been amazing then continue on your path and be amazing and keep making the fabulous healthy and happy changes you have been making  to your mind and body.  AND if you haven’t been great OR even a little terrible then get back on program and don’t look back. You need to get the new weight off very quickly before it becomes old weight. If you want to make serious changes it can happen in as little as 6 weeks. But it takes you being consistent every week. You have to keep doing the right things over and over again. Yes it’s easy to do the right things for a day or two but in order to see the scale move and keep moving means you have to do the right thing all the time. Doing the right things Day after Day and even having your ONE Cheat Day a week is doing the right thing. IF YOU FOLLOW YOUR PROGRAM AND STAY ON YOUR PROGRAM it will take you to awesomeness!

 

IF YOU WANT TO BE AMAZING EVERYDAY

  YOU HAVE TO ACT AMAZING EVERYDAY

 

~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
April 15, 2017By Josephine Fitzpatrick

Easter Weekend Tips and Recipes

Easter weekend is here! Like most holidays, the celebration can last several days so make sure you are prepared. It would be easy to snack on chocolate and jelly beans all weekend but you have to stay strong and save it for just your Cheat Day. Remember – even bite sized candy counts. Even if you just have one, every piece counts. No exceptions!

 

Focus on all the fun activities you can take part in this weekend, like going to a Spring Fair. They can offer everything from Easter egg hunting to arts and crafts, games for kids, parades, petting zoos, pictures with the Easter bunny and more. Some of them in New York are hosted at museums so you can make a day of it. Even if you stay in and hunt for eggs at home it’s a great way to be active and have fun with your family. 

 

If you are about to have your Cheat Day – enjoy! If you are staying on program today or tomorrow or the whole weekend, here are some festive recipes for the holiday. 

 

Easter Vegetable Platter with Hummus

 

 

Nothing easier or safer to bring to someone’s house than a vegetable platter! These two above are adorable ones you can try and most of these vegetables you can get pre cut and washed from the supermarket.

 

Take a variety of vegetables such as cucumbers, tomatoes, peppers, carrots, cauliflower, broccoli, edamame and celery which are all great options! You can arrange them into a fun shape such as an Easter Egg or a Carrot as seen below. 

 

A great pairing with this would be hummus. Here is a great easy Springy take on hummus that you could try below

 

Lemon Garlic Hummus

 

 

Ingredients:

1 1/2 cups canned chickpeas, drained and rinsed really well

1 small clove of garlic, finely chopped

2 tbsp tahini

Juice from 1 large lemon, about 1/4 cup

3 tbsp water

1/2 tsp salt

1/4 tsp pepper

1/2 tsp Dijon Mustard

1 1/2 tbsp extra virgin olive oil

 

Directions:

Add all ingredients, except for oil, to a food processor and blend. Slowly stream in the oil and continue to blend for 3 minutes until very smooth.

Serving size: 1 cup of vegetables with 1/4 cup hummus is 1 snack

 

Frozen Yogurt Egg Pops

 

This super easy recipe will make a yummy treat or breakfast that even your kids will love. 

You will need the following, quantities depend on how many you would like to make.

Plastic Easter Eggs

Plain, vanilla or fruit regular non fat yogurt

Fresh or frozen fruit of your choice

Plastic ziplock bag

Piping tip

Lollipop sticks

Egg carton

 

  • Start by washing the plastic eggs, then make a hole on the bottom of each egg that will fit the lollipop sticks. 
  • Cut the tip off the ziplock bag and add the piping tip, then fill the bag with your yogurt. Fill each egg with yogurt through the hole you created, or you can open the egg and fill it halfway and add a piece of fruit in the middle. 
  • Place the filled eggs in the egg carton and freeze. 2 eggs are a snack. 

 

Easter Fruit Kebabs

 

 

Ingredients:

4 large watermelon slices, 1 inch think

4 pineapple slices, 1 inch thick

strawberries

grapes

melon

wooden skewers

easter cookie cutters

Directions:

 

Cut your fruit into assorted shapes with cookie cutter. After the fruit has been cut decorate a wooden skewer with various fruits.

-These fruits are just some of our suggestions, you can use others that you like. 1 kebab is a snack. 

 

Avocado Toast

1/2 an avocado on 1 slice whole wheat toast is a great breakfast, here are some unexpected ways to mix it up for Spring.

 

Cucumber, red peppers flakes and lime juice

 

Roasted artichoke, radish, dill and lemon

 

Spice it up with Sriracha, jalapeño or chili flakes

 

Kale sprouts, sea salt and turmeric 

 

Wishing everyone a Happy Easter and we hope you enjoy the beautiful weather!

 

~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
April 13, 2017By Josephine Fitzpatrick

Where Are You and What Are You Doing?

I have received many emails and text messages today from those of you who thought or hoped they would do better than they have been doing. I want you all to think for a moment about where you are right now. Are you in a good place both mentally and physically? If you have been a Shark or even a Snail this week then continue on and continue to be amazing! If you have been struggling or frustrated with what the week has become for you – stop beating yourself up and finish out the week strong.

 

Many clients have celebrated the First Seder and found themselves falling prey to temptations around the table. Other clients are away and indulging in temptations that surround the beach, some are eating Easter bunnies before their time. What you have to do is just stop for a moment. Think about what you have done and where do you want to go AND ALWAYS STAY WITH THE POSITIVE THOUGHTS:

 

Whatever has happened between Sunday and yesterday can’t be changed. What can be changed is what you do from Today until this coming Sunday – MAKE A DIFFERENCE! Whether you are home or at the beach, go right back on program. Have your clean meals and snacks. Remember that right now, today, tomorrow and the next day are about being happy! Not about what you can and can’t eat. Do what is going to make you happy.

 

Don’t throw the rest of the week away because you have Easter on Sunday or because you are going out this weekend. It’s better to salvage the next couple of days and then have a Cheat Night. You will feel so much better if you are super clean Thursday, Friday, Saturday and Cheat on Sunday – if you are really good, clean and on program – you may even make this into a maintain week!

 

OF COURSE YOU FEEL HORRIBLE, YOU JUST CHEATED FOR MORE THAN ONE DAY – If you feel horrible, bloated and heavy the very worst thing you can do is prolong getting back on. Don’t do the – “I will go back Monday!” Do it right now. Yes, it will be hard because not only do you feel bloated, heavier and horrible but now you will feel hungry on top of it.  But I can promise you that if you get through the next couple of days on program – you will FEEL AMAZING BY SUNDAY! You may not be at your lowest numbers but you won’t feel like you do today. The longer you wait to go back on program – the harder it will be. Jump right back into your meals and snacks today and by the weekend you will be so happy you did.

 

Right now you can change your week from a Weight Gain to a Maintain. You may feel like you can’t, but I promise you if you go right back on 110% you will be amazed at how fast it comes off. It’s new weight and it will come right off if you go right back on program. You won’t lose weight but you will end the week where you started.

 

Stop focusing on the WHY DID I DO THIS AGAIN! This is all part of life. We have holidays and vacations and things that we want to celebrate and enjoy. You need to realize what is important – it’s not about you going off, it is about you going right back on. That’s the key here – the faster you go back the quicker you feel better. The faster you go back on – the faster the weight comes off. The longer you wait, the harder it is. Two or three days off doesn’t mean the whole week is gone. It just simply means you stopped, you enjoyed and now you pay the price and go back on 110%. And if you finish out the week amazing and enjoy a Cheat on the Weekend –  then you may even feel that sometimes the price is worth paying.

 

THINK POSITIVE – FEEL POSITIVE
AND POSITIVE THINGS WILL HAPPEN!

 

~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
April 7, 2017By Josephine Fitzpatrick

Passover Week

This Monday April 10th 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.

 

MAINTAIN:

 

If you want to have a Cheat Meal on any of the nights of Passover then you must stay clean all day and only go off at night. If you choose this option you will have a Maintenance Week. All other days must be clean and on program. You can only do this if you give up your Cheat Day and replace it with cheat meals for the week.

 

Remember, when you go off at night it doesn’t mean you have to eat everything in sight. In fact, a great way to enjoy is to take a large spoonful of everything you like. This way you get to taste everything but you won’t over do it. Sometimes a taste is all you need to feel satisfied and not stuffed.

 

*If you are going away on a trip during the holiday week it might be best to plan to maintain to limit your confusion and stress. Many of us start a vacation with the best intentions but when we get there we can’t stay in control. Eat clean all day then treat yourself to one off meal, dessert OR drinks. If you do this you should give up your one Cheat Day and have only cheat meals throughout the week when you need them. REMEMBER: It’s a meal, dessert or drinks each day. Not all three. Choose what works for you and stick to it. You can still enjoy everything about your trip and be able to come back and get back on track. You can even switch it up each day and choose which option to cheat with (drinks one day, meal the next, etc.).

 

WEIGHT LOSS:

 

If you decide you want to keep this Passover Holiday a Weight Loss week then you must stick to only one day cheat day. On the remaining day(s) that you celebrate Passover you can incorporate some of the suggestions below to keep you on track and stay true to your holiday traditions.

 

Green Shakshuka

 

 

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!

 

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)

 

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.

 

 

Root Vegetable Medley

 

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

 

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.

 

Lemon Mousse

 

Ingredients:

•One 4-serving size package of Jell-O sugar free 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. 1/2 cup serving is one dessert/snack.

 

CAN I HAVE MATZAH?

Yes!

Try 1/2 sheet original Matzah with 1 tbsp peanut butter (or sun nut butter if you cannot have peanuts) with or without 1 piece or 1 cup of fruit as a meal.

 

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.

 

You can also check out our previous blogs for some more recipes here and here.

 

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

~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
April 3, 2017By Josephine Fitzpatrick

Upcoming Innovation Schedule

Please note our upcoming schedule:

 

The Innovation Store and Studio will close at 5pm on Monday April 10th instead of 6pm.

 

The Innovation Store and Studio will be closed April 11th through the 16th for the Passover and Easter Holidays.

 

We will re-open on Monday April 17th with normal hours.

 

Please make sure to place your food orders!

 

*For all of our Manhattan delivery clients, please send in your order by the end of the day today if you would like to receive an order with our hand delivery service this Wednesday April 5th. This will be our last delivery day before closing for the holidays.

 

If you would like to place an order to pick up or ship on Monday April 10th make sure your order is submitted by Saturday April 8th – but the sooner the better!

 

We wish you all a Happy Passover and Happy Easter!

 

The Staff at Innovation

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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FitnessHealthy TipsLifestyle
March 27, 2017By Josephine Fitzpatrick

Spring Holiday Prep

HOLIDAYS…. As we head into another Monday we look ahead and see Passover / Easter and Spring Break approaching fast. It’s only 2 weeks away and will be here before you know it. Whatever you do this is not the time to “WAIT” until after the Holiday/Break to get back on program. In two weeks you could lose 5lbs instead of gaining 10lbs. In two weeks you can feel a little lighter and healthier then you do today. What you have to do is just get right back on program or continue on your path… because when the Holiday and Break arrive you don’t want to feel bloated and heavy. You want to go into the Holidays feeling like you can enjoy without guilt. You can enjoy without worrying about adding pounds onto the extra weight you put on the last two weeks. Just don’t fall into the feelings of “I will just go back on program after the holiday” – wrong attitude! The right attitude – You should always be following. Even if you are busy and you are preparing and you know you will be cooking and baking more – you have to remember your first thought in the morning is to follow your program and you do it the very best you can each day. Always remember 80-20 is better than 50-50. And 4 great days with 2 not so great days and 1 cheat day is better than 7 straight “off” days or 7 straight “cheat days”. So even in your busiest time, with holidays, kids, and preparing – you always try to do your best everyday. While some weeks will be amazing and perfect others will be “okay” and that’s always better than “horrible.”

 

SCALE – IS THIS YOU? BE AWARE – of what you are doing and how it’s affecting you. Sometimes I see that clients go on the scale and they are amazed that it either went up or they didn’t lose. They will tell me that they had a hard challenging week and it was tough to stay on course or they know they had “off” days but they did the best they could. But then they step on the scale on “weigh in” day and they are disappointed that it didn’t go down. Like how the scale is going to reflect the stress and pressure you had on you the past week but it wouldn’t count in your weight because it feels bad for you. Just so we are all clear – the scale is not magic and doesn’t have feelings. It doesn’t care whether you had the most stressful challenging week – it doesn’t give you points for being a little good or better than you could have been. If you eat too much it’s gonna show in your numbers. The scale doesn’t have a brain and it’s not going to deduct numbers because your boss was mean or your kids were driving you nuts or because you wanted to eat dinner with your husband/wife or hang out with your friends. No it’s not going to be less because you wanted it to be or because you didn’t do as terrible as you could have. The scale is going to reflect exactly how you treated yourself that week. If you were 100% on program then it will go down, and if you were not great it’s probably going to stay the same as the week before, and if you over did it – it’s going to be higher. The only time the scale shows a temporary increase that is not real is on two occasions – after a weight workout because your muscles are swollen and you have not released the lactic acid (this usually disappears within 2-3 days after the workout) OR after a Cheat day when your body is processing all the new food but in return working harder than it did the day before your Cheat Day. BOTH of these will only work in your favor and go down lower than before if you are back on program after the Cheat Day and if you do not eat more because you exercised. Keep the process simple. If you are on 110% you will lose – if you are having some good and bad days you will maintain (which is always better than a gain), and if you are cheating all the time it will go up. You know what you are doing and how well you are doing it – the choice is always yours.

 

 

Sometimes it’s really hard to stay focused all the time. That’s why we have Sharks and Snails and while you may be one or the other you can always be both – just don’t be a Slug!

 

Sharks – My Sharks are on all the time and always see results and usually make everything look effortless. While I can assure you most of them suffer and text me as much as the next person, the bottom line is they are always on. They love and embrace the six days on and one day off and they love and embrace how they feel and look. Food is fuel and Cheat Day is exciting. That’s who they are and they love being sharks.

 

Snails – Then I have my snails and they are usually on they move a little slower. Whether it’s because of social life or just because they are happy moving along slowly – they are happy and always in the right direction. It just takes them little longer to get there. They are always happy with their process. They own it if they were “off” and celebrate when they are “on.”  They live with the six days on and one day off but sometimes their six days tend to be a little more of healthy or a little extra. While every snail is different the most important thing is they are happy and embrace being a snail. They love the consistency of who they are and how they live.

 

Sharks/Snails – some of you are very good at being both. You are Sharks some days (most of the time when you have to be, like right before a vacation), and other days you are snails and you are fine with always being on and incorporating a little extra motivation and determination when you need it while living and moving at a snails pace when it suits you.

 

SLUGS – The one thing you don’t want to be is a SLUG! A slug doesn’t move it just sits there stuck getting bigger and bigger. The process of growing may be slow or fast but either way it’s happening. The slug wants to move – it even sees where it wants to go but it just doesn’t have the motivation or determination to get there. Compared to a slug the snail is a marathon runner! Why would you be a slug? Because it’s easy to be a slug. It’s easy to get stuck and just keep sitting, and talking about what you want and thinking about what you want but when it comes to putting it into motion it’s just too much effort. It’s always going to be easier to do nothing but it’s never rewarding. It will always be easier to talk about how much you want it without putting the effort and work in to get there. Once you are a slug it’s not so easy to get out of it. It takes a lot of effort to get things moving and get re-motivated. It’s so much easier to sit and watch TV and eat treats then it is to plan, prepare and do the right things for your body and mind. Simply put, it’s easy to eat and it’s hard not too. It’s easy to sit and it’s harder to keep moving.

 

If you are a Shark or a Snail be happy and own it, and if you are a Slug or turning into one – you need to get moving and have your body start catching up to what the mind wants. We all have choices in life of how we want to live and what we want out of life. At the end of the day you are the only person who can make your life amazing. You are the only person who can make yourself happy, healthy and feel good. We are here for you, will guide you and give you the tools – but it’s still up to you to stay on your path and work hard everyday to become the person you want to be and live the life you want to have.

 

Fun Fact:
Does this have any relation to how they live?
Life expectancy 
Shark – is up to 30 years
Snails – up to 10 years
Slugs – up to 7-12 months  

 

“FIND YOUR PATH AND FOLLOW IT”

 

~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
March 23, 2017By Josephine Fitzpatrick

Innovation Winter Challenge 2017 Weight Loss Winners

CONGRATULATIONS TO THE WINNERS OF THE INNOVATION 2017 WINTER WEIGHT LOSS CONTEST

 

Andrew Stern: 19 lbs
Beth Mallor: 16.6 lbs

 

We had really great weight loss numbers and the contest was REALLY close. But in the end you all won because you have all started Spring 2017 lighter, healthier and fitter than you were in January. How amazing for you all! When it comes to weight loss, it doesn’t really matter where you start – It matters that you enjoy the journey, work hard and feel great about yourself inside and out. You have all accomplished that. CONGRATULATIONS TO ALL THE CONTESTANTS!

 

Many people always ask “how did they do it?” … I will tell you how. In order to lose weight you have to work hard everyday. You have to think about it everyday and you have to plan for it everyday. It’s really hard work! But it’s hard work for any success that you have in life. Any successful person will tell you that you have to work hard everyday. You have to give it your all everyday and you have to want it more than anything everyday. Whether it’s weight loss, school, or your career – it’s hard work and it’s exhausting and exciting all at the same time. You have to stay motivated and you need to constantly push yourself – especially if others  are trying to pull you down.  It doesn’t mean that you don’t have fun.  It’s what your version of fun is — Cheat day is fun. It’s a break from the real world once a week. Vacations are fun they are a break from the real world for a long weekend or long week. My point to this – is it’s easy to do nothing and it’s even easier to do the wrong things. But it won’t make you happy and it definitely won’t make you successful. If you want to be successful whether it’s in weight loss or any part of your life – it takes commitment, perseverance, and both physical and mental strength. You have to be willing to be exhausted but keep doing the right things… it’s okay to be aggravated but keep doing the right things – And of course on the happy days it’s always easier to do the right things!

 

Always remember the more consistently you work hard the more successful you will be..  Doing nothing is easy. Working hard and being successful is hard but definitely more rewarding. You have to decide who you are and what you are willing to give. Like Andrew and Beth! They worked hard for what they wanted and it shows!

 

CONGRATULATIONS ANDREW
YOU DID AMAZING AND IT SHOWS!!!
ANDREW LOVES THE WAY HE LIVES AND LIVES THE WAY HE LOVES!

 

 

CONGRATULATIONS BETH!
YOU DID ABSOLUTELY AMAZING!!
BETH LOVES THE WAY SHE LIVES AND LIVES THE WAY SHE LOVES!!!

 

  

 

~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
March 20, 2017By Josephine Fitzpatrick

Happy Spring!

IT’S THE FIRST DAY OF SPRING AND
IT’S GOING TO BE AS AMAZING AS YOU MAKE IT!

 

If you haven’t already started working toward where you want to be I suggest you start now. Spring is here –  it’s now and it is not waiting for you to get ready for it. If you want to be amazing and feel amazing this Summer there is one simple solution…follow your program. Do the right thing for you body and do it for your mind – and get on program and stay on. As you know, there are all types of people in the world. There are those who DO and those who TALK ABOUT DOING. You have to decide who you want to be.  

 

It’s up to you if you want the very best results.  
It’s up to you if you want to be thin or you want to talk about being thin.  

 


The very worst feeling is having a party or an event and not being ready for it. Sometimes things come up out of the blue and we just think, “Oh I wish I would have known I would have made sure I was ready for it”. But SUMMER is here the same time every year and you are either going to be ready or not. Right now you have time to get yourself in motion and make the changes you need to make to see the differences you want to see. While many might not reach their goal by Summer you will know you will be closer to it then you are today. The journey can be just as exciting as the finish line. Here are somethings I want you to remember when you are trying to be the best you can be:
 

 

  • You will see the best results when you have 6 consecutive on program days. 
  • The Cheat Day only works when your other 6 days are 110% on program.
  • Exercise is amazing but only if your food is 110% amazing. You CAN’T eat more because you are exercising. 
  • Stop making excuses  – you are only hurting yourself.

 

The bottom line is if you want to be amazing, look amazing and feel amazing then you have to put the work in. You have to follow your program, you have to be a little hungry and you have to want this more than anything. Temptation will always be in sight but you have to be stronger than what’s in front of you. You have to look at yourself and visualize what you want in 2 weeks from today – 4 weeks from today and 2 months from today. Every weight loss day is one day closer to the person you want to be. You can only fight the addictions, the habits and the poor choices if you recognize that you have them. OWN THEM… and move on. If you have been amazing then continue to be amazing and if you have not done the right things to make yourself happy then start today and make them happen. You are the only person who has control over you happiness. Just like you are the only person who has control over being unhappy. Make the choice. If you know that feeling healthy, seeing weight loss and being thinner is going to make you HAPPY – then do it! YOU ARE THE ONLY PERSON WHO CAN GET IN YOUR OWN WAY TODAY.  

 

 

IT’S THE FIRST DAY OF SPRING AND A GREAT DAY TO BE AMAZING!!  

 

  
 
REPEAT AFTER ME….
 
I WANT TO BE AMAZING
I WILL WORK 110% TO BE AMAZING
AND I WILL FEEL MORE AMAZING EVERY DAY
 
TODAY IS THE FIRST DAY OF THE REST OF MY LIFE

 

~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
March 16, 2017By Josephine Fitzpatrick

St. Patrick’s Day Recipes

HERE IS A DELICIOUS
ST. PATRICK’S DAY
 DINNER AND DESSERT THAT WILL KEEP YOU ON PROGRAM

 

Meal

 

Spinach Burgers

 

Ingredients:
-1 bag of thawed and well drained, chopped spinach
-2 egg whites
-1 whole egg
-1/4 cup diced onion
-1/2 cup low fat shredded cheese
-1/2 cup unprocessed bran
-1 tsp red pepper flakes
-1 tsp salt
-1/2 tsp garlic powder

 

Directions:
-Mix all ingredients into a bowl.
-Shape into 6 oz patties and cook over medium high heat in a non stick skillet sprayed with Pam.
-Patties are done when they are golden and firm, about 4-6 minutes.

 

 

Dessert:

 

Jello Jigglers

 

Ingredients:
-1 6 oz box of Green Jello Gelatin
-1 1/4 cup boiling water

 

Directions:
-Place gelatin in a glass bowl. Add boiling water and stir for 3 minutes. Place water gelatin mixture into pyrex glass baking dish.
-Refrigerate for 3 hours. Place bottom of dish into warm water for 15 seconds.
-Cut jello into shamrock shapes with a cookie cutter.

 

 

Enjoy! And Have a Happy and Healthy St. Patrick’s Day!

 

~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
March 16, 2017By Josephine Fitzpatrick

100 Steps

For many of us, one of the reasons why we want to lose weight is to live longer and healthier. We want to look and feel amazing at any age, see our children and grandchild grow, enjoy retirement and much more – all while living life to the fullest. Though there is no way to guarantee health and a long life, there are steps we can take to ensure we are doing everything we can to take care of ourselves. In this case, we mean “steps” literally – there is an ancient Chinese proverb that says if you take 100 steps after each meal, you will live to be 99 years old. Basically, it is the idea that if you take a short walk after a meal it’s good for you.

 

It’s something that many of us may have felt before – you eat a big meal and then you want to walk it off. Or sleep it off. One option makes you feel better, one makes you feel worse. When you get in the car, then drive to the restaurant, sit and eat a big meal, get back in the car and drive home then sit on the couch – there’s no question why it doesn’t sit well. As soon as we finish a meal our body gets to work digesting what we just consumed. Walking helps your body regulate blood sugar and will increase your gastric fluids to help you digest. This is especially good news for people with diabetes as it can help regulate blood sugar numbers. On the other hand, staying stationary or even lounging or laying back not only make us feel like sick, but it can even trigger physical pain and discomfort and acid reflux. For those of us who have a sedentary job where we spend a lot of our time at a desk or sitting we also know this feeling. We find ourselves snacking and feeling heavier and heavier in our chairs. Taking the time to walk around the block, to the car, or around the office, or house or up and down the stairs will give you that boost to make you feel better.

 

Even this short walk will help you with weight loss, even if you don’t participate in any other exercise. It kicks starts not only your digestion but also your metabolism. You can’t walk off a bad meal or snack, but when you are doing the right things and making smart choices it can only help. Walking after a meal also helps suppress the increase of triglyceride concentration – triglycerides are unhealthy fat particles that can lead to cardiovascular problems. We have explored how sleep is connected to weight loss in previous blogs – and walking can help with sleep as well. Walking after a meal can help reduce stress and promote circulation which are both important to having a good night’s sleep.

 

Overall, walking after a meal is a great habit to get into, especially for many of us who were stuck inside these past few days because of the snow. It benefits your body in so many ways and promotes a healthy lifestyle. It’s something that everyone in the family can enjoy and can even become a family tradition and a way to spend time together.

 

“In the end, it’s not the years in you life that count. It’s the life in your years.”
~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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