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FitnessHealthy TipsLifestyle
May 24, 2018By Josephine Fitzpatrick

Memorial Day Thoughts

My Thoughts for you on Memorial Day Weekend:

 

Make a choice. Regardless of what is going on in your life – sometimes it’s actually easier to just plan to stay on program and do the right thing instead of staying in limbo and question constantly if you are going to be on or off.

 

MAKE THE CHOICE:
Stay on and be happy with your results.
Go off and be happy with your results.

There will always be things happening in your life good and bad – happy and sad. One of the most important things for weight loss is to learn how to get through a party, BBQ, a fight, a celebration or even just a night out without feeling like you are going to throw all your hard work away because “something is going on”. When you live the program it becomes an easy question and answer:

 

Focus on what is going to make you feel your best regardless of what is going on around you. When you live the program there is always a choice – you just have to plan and follow through with it.

 

When it comes to a holiday weekend and Cheat Day my best advice is to evaluate your weekend and decide which day is the best for you to cheat. Never wing it and say “I will figure it out as I go” that is like saying “I’m going to cheat all weekend!” Whether you have a party or event everyday, or just one night out. Figure out what you are doing before you do it. Ask yourself: Do you like your regular cheat day or would you rather switch it to the BBQ day you have planned with friends. Do you want to be hardcore and have only one day or are you going to split it over the weekend and make it a maintain week. Whatever you choose make a plan before and stick with it. Here are some options:

 

  • Is your Cheat day the best on a day you have a BBQ or Party?Would you do better if you keep it the same day you always have it. For example if your cheat day is Saturday does it work better for you to keep it Saturday and be clean the rest of the weekend regardless of what events you are attending?
  • Do you plan on being 110% clean all weekend and only cheat one day so you can have the best weight loss next week
  • Are you going to split your cheat days and be clean all day and only off dinner and drinks each day so that you maintain next week (remember you need a solid week after this just to maintain).

My advice for this weekend is simple and works 110% – have a plan and stick to it. Whether you are staying 110% or splitting the cheat days – it’s important to know before hand and follow through with what you choose.

 

TIP: Never ever determine your weekend by where you are today. For example if you wish you had started earlier and wish you had 10 more pounds off don’t go into this weekend thinking – Im just going to be great and not cheat because I’m not where I want to be yet. That never works. Instead – evaluate your weekend and think if you can get through it with one cheat day or will you need to split them. Because the most important thing that comes out of this weekend is that you stayed – remained and followed through with what you planned. That is what will make you feel successful and that will get you right back into your weight loss week.

 

If you are staying clean all weekend with one cheat day it’s always best to try and have your cheat day Sunday. This way you don’t give yourself the option of cheating Friday and Saturday and Sunday. It’s Sunday and and you go right back on Monday like it’s any other week. Or do it Monday and go right back Tuesday. The later in the weekend helps you stay focused and on track the beginning of the weekend – and keeps you feeling great as you make your way to your cheat day. It’s easier to stay clean and wait for the cheat day then to do a cheat day and go through parties and continue to stay strong and not cheat.

 

TIP: Plan your meals and snacks and know if you are drinking you are giving up your snacks for the day. Drink water in between each drink it will keep you hydrated and mindful throughout your day/night. *Remember after two drinks most control is gone so be very aware of what you are doing at all times and what your consequences will be.

 

I know I say it all the time but it truly is all about the party you are at and the people you are with. That is what you want to enjoy. The food is fun but it’s secondary to why you are there.

 

Focus on how you want each day to end. Happy- enjoyed- had fun and feel good.

Keep this Holiday weekend simple
PLAN – FOLLOW – FEEL GREAT
and most important stay safe!

Love to Live Healthy with Josephine Fitzpatrick

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FitnessHealthy TipsLifestyle
February 5, 2018By Josephine Fitzpatrick

Hello February!

 

HELLO FEBRUARY! Can you believe January has come and gone? For those of you who have remained true to your goals (and there are sooooo many of you) I am beyond thrilled and excited for you. It’s a tough time of year but it’s also the most important when it comes to weight loss. In a blink, February has arrived and what a short month it is. With Valentine’s Day around the corner and only 23 days left in the month I can assure you March will arrive even faster than February, and for those of you who have not stayed true will say “What was I thinking?” and “How did this happen?” I think it’s fair to say – life has proved that it can happen so quickly and if you are not moving and thinking and planning, it will pass you by and you won’t even know what you did in the time it was passing.

 

 

If it makes you feel better – It’s not just you. Life happens quickly for everyone. That’s all we ever hear and say: “I can’t believe it!” and “Where did the time go?!” The day, the weeks, the months went so fast. You had planned to do this and/or that – and you never did it. But the truth is you didn’t plan. You merely thought about it or talked about it because if you planned you would have accomplished it. When it comes to life and time we are all the same – it happens quickly and the days, the weeks, and the months go by all at the same 24 hour pace. No one has more minutes or hours in a day or week than the rest of us. So what is the difference between those who are successful and those who aren’t?

 

Successful people plan, they have a focus and a vision and they plan for it and they keep planning until they reach that goal. If it’s a big goal then they make little goals to achieve along the way until they reach the big goal. When they reach that big goal they make another goal. It’s mental strength that everyone can have if they put their mind to it. Yes, some are stronger than others, and some may want things more than others. But at the end of the day you either have a goal that you are really truly working hard toward or you are just talking about it and make excuses for why you haven’t achieved it.

 

There are no excuses when it comes to reaching a goal. Even the weakest person can be a doer at their own pace. Every excuse you make puts you further behind and farther back from where you are trying to be. But if you plan and focus and keep reminding yourself what you want – then there will be no stopping you! Even if you are at a snail’s pace you can still be in the same positive direction and moving toward your positive goals. So stop making excuses and start doing. Stop talking about it and start planning for it. Stop floating around waiting for it to happen and put your feet on the ground and start moving in the right direction and don’t stop until you get there.

 

You can’t quickly UNDO what you did – but you can move forward and make tomorrow better than today: If you have not been great and are starting to freak out because it’s February and March is quickly approaching then you need to stop regretting, stop beating yourself up and stop trying to undo damage that is already done. I get messages all the time – how can I reverse my extra cheating, or how can I get this weight off tomorrow! I’m sorry but you can’t turn back the clock in any part of your life. Where you are today is where you got yourself. So accept it and move on to working hard to getting yourself to where you want to be. Trying to do anything quick or fast are bad habits that got you to the overweight place you started. You don’t want to keep going down that road because that is what will keep you on the roller coaster. If you want it to be different tomorrow, next week, next month – then you need to start the change today.  Unfortunately most of you who have not been on program or giving it your 100% may not want to hear this but it’s the truth – the only way to get the weight off is to start on your program and follow your menu and put the time in like everyone else. Putting the time and the work in is the only things that will make and keep you successful. If you are not happy with your weight today you need to own it and deal with where you are. You need to understand and own that you got yourself here. Then you need to focus on the change and the work and the positive process that you will take to get you to that happy place. The happy place where you feel good in your skin. That happy place that gives you confidence and makes you love waking up feeling lighter, happier and healthier. The process is simple: follow your menu, put the time and the work in, stay on your path and remember your goals – and keep following the process 6 clean days a week and 1 Cheat Day.  Don’t try and change the rules and don’t try to rush the process. You know it works you have either done it or know someone who has had amazing success. Every week the weight loss will add up and before you know it YOU will be the person that you once looked at and wished for. Yes, the one who has the healthy thin and fit body but not only that – more important, you will be off the roller coaster. You will be the one who has control and who knows what they are doing and feels good all the time because you are following your 6 days on and 1 day off. You will no longer have the guilt of cheating and you will know that your hard work 6 days a week every week is what makes you feel amazing. It’s the time and the hard work that creates the control of staying on 6 days and enjoying your 1 Cheat Day – and that is life changing. It’s life changing because you realize that you can have it all. That’s who you are and who you want to be – the person in control of feeling good everyday.

 

CONTROL TODAY AND IT WILL MAKE A BETTER TOMORROW AND THAT WILL MAKE A GREAT NEXT WEEK – AND TOGETHER IT WILL BE AMAZING MONTH

 

WORK AT 100% TODAY 
AND YOU WILL GET 100% RESULTS TOMORROW

 

~Love to Live Healthy with Josephine Fitzpatrick

 

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