LOVE TO LIVE HEALTHY TRANSCRIPT

THE POWER OF YOUR WORDS –

Transforming Thoughts for Weight Loss Success

Speaker: JOSEPHINE FITZPATRICK

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick, and for the month of November, we are going to focus on the power of our words and how they affect all the success in our life. Words are really one of the most powerful tools we have and because of this, it’s important to recognize that words really matter. Honestly, I don’t think that many people take the time to really think about how powerful their words can be. Think about it, one positive or negative word from us to another person can affect their entire day, week and even month. Words have the power to inspire, motivate, comfort and heal, but we also know they have the power to cause harm, pain and damage. And honestly too often I hear people talking in a conversation without really thinking about the impact of what they’re actually saying. Words can impact yourself or others just by speaking them.

00:51

So let’s talk about how words can impact ourselves. For example, have you ever heard yourself saying this situation is just impossible, or I can’t lose weight, I can’t stay on program, I’ll try, but I can’t really do it. I’m always hungry. If you answered yes to any of those, then you have been sabotaging your success simply by how you speak. You know that your subconscious interprets what it hears very literally. Your mind and body will follow the direction of your words. So if you want more success in health and weight loss, you must begin with what you’re projecting into the world each time you open your mouth. 

01:37

You must think before you speak, because the words you use hold immense power. They have the power to fuel your confidence and ambition, but they also have the power to make you feel anxious and inadequate. They have the power to make you feel strong and give a great first impression, but they also have the power to have you quickly forgotten. They have the power to create opportunities, but they also have the power to shut them down. You know, did you ever hear the saying? The words you speak become the house you live in? Well, that saying is so true because the world literally mirrors yourself back to you. If you use positive language about yourself and your ability to meet challenges and achieve your goals, then that is what will show up for you externally. But also, if you continue to say things about yourself or your circumstances that sound hopeless or fearful, or about your constant anxiety or pessimism, then those words are what is going to shape your reality. And it’s not you just talking to you, your language also impacts how others perceive and relate to you. You know, if you often feel left out or spoken down to consider how your speech patterns are contributing to how others engage with you, using language like making excuses or second guessing your opinion before you even shared it can completely undermine you as a person. If you listen to any successful person, you will notice they use language that is positive, precise and action focused. 

03:13

It’s important to understand how the words we choose to speak and think have such a profound impact on our mindset, especially when it comes to our weight loss and overall health. Each word carries energy, shaping your perception and influencing your actions. When we describe ourselves or our journey using positive, empowering language, we set the stage for success. For example, instead of saying I can’t resist temptation, we can choose to say – I am learning to make healthier choices. And that little shift in words not only alters our own mindset but also redefines our relationship with food. Positive affirmations play a huge role in reshaping our internal dialogue. What we say to ourselves internally matters more than what we say to anyone else, and by consistently practicing affirmations such as I am capable of achieving my goals, or I love my body and I want to treat it with respect, saying those affirmations, we are reinforcing a mindset that actually aligns with our weight loss aspirations. Eventually, they help to break down our self-doubt and replace it with a sense of empowerment, making it easier to stay committed to our healthy journey. 

04:30

We also have to be very mindful of the language we use when we do have setbacks, because no one is perfect. You know, I believe that we should go into everything thinking 100% positive. We want to inspire ourselves to reach for the stars, but the bottom line is no one is perfect every day. So when you do have a setback, you have to watch your language so it only is a setback. For example, instead of saying a slip-up is a failure, instead you can say it’s a learning opportunity. Thinking something like I learned something valuable from that experience. Well, that helps you bounce back more effectively, see, by changing challenges into a constructive statement, helps empower ourselves to keep progressing rather than allowing that negativity to derail all our efforts. You know, if you say to yourself I’m a failure, I messed up, so now you go off the whole day. No, don’t do that. Instead, you turn it around and you make it constructive. Okay, I went off. I see what happened. I see what triggered me. I’m learning from it. I’m moving on back on my path. You know, if you think about it, weight loss is hard enough, but it’s even harder if we are talking ourselves down, if we are self-sabotaging our own thoughts. 

05:46

We all know firsthand the impact our words have on our mindset. It’s undeniable. We have all heard when a child grows up being verbally abused by a parent or by any elder, hearing the same negative things over and over again you’re fat, you’re ugly, you’re stupid, you’re never going to be anything in life that child grows up with no confidence and believes what they heard. But when a child grows up with constant reassuring how amazing they are, how they can do anything they want to do when they grow up, they grow up confident and excited about their future. Words you are told from the time you were young can transform your mindset to believe what you have been told. That is how much power is in words. So by choosing language that uplifts us and inspires us, we can transform our thoughts. And in transforming our thoughts, that will help transform our actions. You know if we keep telling ourselves what we are capable of. We will eventually start doing it. The thought transforms the action, and embracing that power of positive words not only enhances our self-image but also pushes us towards our weight loss goals. 

06:48

And when I say language, the best language to help your mindset go from negative to positive is always going to be affirmations. I can’t even begin to tell you how many times I send affirmations to my clients and I have them repeat them when they need them. They are life-changing when they are used correctly. You know we all hear about positive affirmations, but many of us do not realize there has actually been a lot of science behind the success of using them, because, when used correctly, positive affirmations are more than just simple phrases. They are powerful tools that can significantly influence our thoughts and behaviors, particularly in the use of weight loss. When we repeat positive statements about ourselves, we engage in a process known as cognitive restructuring, which allows us to challenge and change negative thought patterns. This is just another shift in mindset that can lead to healthier behaviors, and those healthier behaviors will contribute to our weight loss goals. By consciously choosing words that uplift and inspire us, we are constantly creating a healthier environment that will lead to the transformation and success we want. 

07:57

You know, when it comes to positive language, the brain is highly responsive. We don’t always remember or realize how amazing and smart our brains are. I’m sure I mentioned this before, but a Doctor once told me a long time ago that our mindset is so strong that we have the ability to heal ourselves from sickness, but we also have the ability to make ourselves sick. It’s all about what we think. When we affirm positive beliefs about ourselves, we activate pathways that reinforce those beliefs, making them more likely to manifest in our daily lives. By consistently practicing affirmations, we can actually retrain our brains to focus on our strengths rather than our weaknesses, giving us a more positive self-image. And that is what encourages those healthy lifestyle choices. And that is just the mental connections. Positive affirmations are also so important with emotional connections. When we recite affirmations that actually resonate with our true desires and values, we engage our emotions, which enhances the effectiveness of the practice. For instance, saying something like I am strong and capable of achieving my weight loss goals. That not only reinforces a positive self-image, but it also creates feelings of empowerment and motivation, and this emotional engagement can move you forward to take action, whether it’s choosing to stay on program, being more active or just living an overall healthier life. 

09:30

Even when it comes to stress, affirmations have proven so successful. Incorporating positive affirmations into your daily routines leads to reduced stress and increased resilience. And we know stress often plays a significant role in weight gain and difficulty losing weight, because we know stress triggers unhealthy eating habits and emotional eating. But by using affirmations to helps you create a mindset of calm and confidence, we can counteract that stress and its negative effects on our bodies. Saying something simple like I am in control of my results or I can make it through this difficult time, can be a game changer with your stress and trigger eating. 

10:10

You know the bottom line is with all I’ve just spoken about is that you have to be prepared. I say it all the time, I can never say it enough. You need to always be prepared with your food, of course, but also with your affirmations. You need to be prepared in every area of your life. Saying affirmations in the morning is great to set you up for the day, but also having them in your head or on your phone, ready for you to look at when you do have that moment of weakness or stress, is the key to keeping you on path. 

10:37

We have to remember embracing this practice is not just about losing pounds, but it’s about gaining a deeper understanding of ourselves, learning what we need, and when we need our affirmations, and being prepared to take a breath and a step back and say them to ourselves so that we can continue on our path and our journey toward a healthier and happier life. As we create more positive relationship with our words, we open up the door to limitless possibilities and profound personal growth in all areas of success and in all the goals we are working toward. 

Thank you for listening today. Next week, we will be talking more about specific affirmations, how to use them, how to use your words for real meaning, and some mantras that can help us all reach our goals. Please make sure to hit the follow button so you can get access to our next podcast as soon as it comes out next week. I’m wishing everyone a happy, healthy, positive week – and always, always, let your faith be bigger than your fears. Much love to you all. 

~LOVE TO LIVE HEALTHY WITH JOSEPHINE FITZPATRICK

LOVE TO LIVE HEALTHY TRANSCRIPT

LIFE CHANGING WAYS TO USE YOUR ENERGY

00:00 – Speaker 1 JOSEPHINE

Hi everyone, welcome to the Love to Live Healthy show, where we cover topics on spiritual energy manifestation, career, family, friends and, of course, health and weight loss, because we know everything is connected. So let’s dive right into today’s episode life-changing ways to use your energy. And first I do want to apologize. I have been MIA, I have been using my own energy. As many of you know my son and my new daughter-in-law, gabby, got married this past weekend, and myself, my husband, my family, Gabby’s family and, of course, Gabby and Bear, have been planning the wedding, and of course, you know the few weeks before are always the busiest. But let me tell you it was just the most perfect day for the perfect couple. We are so happy. 

So I just wanted to tell you I am sorry for not doing the last few podcast. But now we are back to schedule. It will be coming out weekly again. But I did think it was fitting, since we are talking about life changing ways to use your energy, because you know, I have been talking to clients a lot about the importance of using their energy lately. We all only have so much energy in the day, so where we use that energy is going to affect everything about us, and not just in weight loss, but in every area of our life career, family, friends, significant others, planning weddings, ha ha. I could go on and on.

01:19

But, for example, let’s take weight loss. If you’re struggling with your weight loss and you’re struggling sticking to your program, the common sense thing to do would be to put some of your energy into it, right? Well, how do you put energy into your weight loss? It’s very simple. You start by planning your day. You know what you’re doing, you know where you’re going, you know what you’re eating that day and you have your day ready and planned in front of you. That is putting energy into your weight loss. And because I know so many of you, I know you’re saying right now, Josephine, I already do that it doesn’t always work. 

But it does work because what you’re not realizing is you have to do it all day, every day. You have to put your energy into your weight loss, into your planning, into your day, every single day. It can’t be just when you’re planning it in the morning, it can’t be just when it’s good for you or convenient for you. It has to be every day. You know, we don’t even realize all the different ways we put energy into everything else around us and then, when we are mentally and physically exhausted by the end of the day, we say you know, I’m too tired, I don’t even want my planned meal, I don’t even want to heat up my prepared meal, and what do we end up doing? We end up ordering in pizza, pasta, chinese. 

02:37

You know it because you’ve done it and you see it’s because, instead of spending your energy on the important things in your life, like your health and weight loss, you can very easily get caught up in what everyone else is doing and everything else that is going on around you. And when you do this, you are wasting your energy on things that are not benefiting you or your goals. And, like I said earlier, because we only have so much energy in a day, if you are wasting it on unimportant things, it’s taking away from what is really important to you. 

So what I want you to do right now is I want you to take a look at your day, or maybe even your last week or your last month, and think of how many times you wasted energy on things or people that were unimportant to you or that stole your time away from the things that are important to you. You know, my point is there are so many ways we use our energy every day and it’s not always the wrong way, but it’s not always the most productive for our future selves. But when you learn to use your energy in the right way, you will see how it not only benefits your life, but it actually helps you reach your goals. 

03:47

Now, before we go any further, I want to explain two things. First, there is mental energy and there’s spiritual energy, and I’m talking about both because we need both in our lives to thrive and survive. And the second thing is I want to go over what energy is. Your energy is made up of your time, effort and attention. Okay, I’m going to say that again. Your energy is made up of your precious time, effort and attention. So you have to decide who is worthy of that in your life, who and what deserves your time, effort and attention. Because when you give it to one person or one thing, it means you are taking it away from someone or something else. So you always have to make sure who and what you are giving it to is worth it. 

04:37

Now, one important factor in all of this is to know that in the spiritual world, the growth of your mind, body and soul is going to be based on how you use your energies, how you learn to manage them, is a skill that, if you learn how to use it, it’s actually the secret to achieving a successful future in all the relationships in your life, and it will come with all the joy and bliss the universe has to offer you. Now I want you to realize what I said, All the relationships in your life, your family, friends, significant others, career, exercise, health and weight loss, all the relationships in your life.

Sounds amazing, right? Well, it sounds amazing because it is amazing, and everyone I explain this to has a major transformation in how they live and all the goals they reach. And it’s not overnight, but it’s something that, if you practice it, you will start to see and feel the differences in your life and your goals every day. 

So today I’m going to start with this first skill. And the first skill to learn is not to waste your energy, and now that probably sounds so much easier than it is, but now that you’re aware of it, when you go through your day, you will see your energy being pulled in many directions and the object is not to have your energy pulled, but you also don’t want to give your energy away to people and things that are not worthy of your energy or not benefiting your energy. Often people that are in our life are not really thinking about how they are pulling our energy or wasting our energy. So you have to be aware of your surroundings and who is in your life and what you want to give out to each person and thing. 

06:19

You know what I do is I make sure that my energy goes to my priorities, and my priorities are my family first, then my job, and you know my job consists of my store. I have to make sure the ordering’s done for my store. I have to make sure the food’s in there, I have to make sure my shelves are full and I have to make sure all the employees are in the kitchen and all the employees are in the store. I have to make sure I’m answering all my clients and I have to make sure they’re all losing weight. I have to do my podcast, I have to do my Instagram and then I have to focus on my own health and weight loss and make sure I’m eating healthy and exercising every day. These are my priorities in my life. 

06:58

I don’t have room in my life for anything that is useless or not going to benefit myself or my energy, because everything that my energy goes to means so much to me Every single thing. That’s where I want my energy to go. On my priorities. I’m a very focused person. What matters to me in my life are my priorities, not what other people are saying, not what they’re doing, not how they’re living, not what’s on the news. I don’t fill my brain with useless information because I don’t have room for that. I have to stick to my priorities and those priorities help me reach my daily goals every day, and those daily goals are what helped me reach my long-term goals. You see, we all should have priorities that we focus on and put our energy into them, because that is what gets us to our long-term goals. That is what makes us feel great. 

07:51

I know those priorities, where I’m putting all my energy toward, is going to benefit my family, my clients, my store. My energy is going to everything that is positive in my life, and that’s what makes the energy flow back. It gives me more energy because it makes me feel good. It inspires me to do more. 

And listen, we all have different lives, so everyone is going to have different priorities. They’re going to have different things that mean the most to them, different people and things they want to put their energy toward, and that’s okay. You have to figure out who and what is important to you that you want to put your energy towards every day, who and what is going to benefit your energy so you can keep continuing to have that energy flow where you can keep putting your energy into positive things and getting that positive flow of energy back, because that’s what’s going to help you reach your goals. 

08:55

We have to remember this would be much easier if we didn’t have so many different people in our lives. Our priorities can sometimes change depending on our environment, because every day we form both positive and negative relationships with people. When we interact and have relationships with people, it won’t always be positive. Sometimes we will have no choice but to be around negative things or people. We will always be in those circumstances. And when we are around the negative things or people, we have to remember just because they choose to use their energy like that doesn’t mean you have to use your energy like that. This is when we need to set boundaries for our own energy. We need to set those boundaries or our energy will be used in the wrong way, on the wrong people and the wrong thing. 

09:36

But before we go over setting boundaries, I do want you to be cautious of something I see often, especially with my clients. You have to be cautious of your own choices, because sometimes we choose to put ourselves in not the best situations. We choose to stay around negative people, and that can be from fear of missing out. It can be fear of not being in the popular group, and that seems to be a thing with adults ,or it can even be fear of our kids missing out. You see, there are so many reasons why we put ourselves in situations that we know are not the best for us. So you have to think about if your negative relationships are something you have no choice to be around, or are they a situation you’re putting yourself in? And once you figure that out, then you can decide how you want to use your energy and how you want to protect your energy. And how do you protect your energy? That’s when you set boundaries for yourself and for people. 

10:36

So how do you set boundaries? Well, if you know what you want and you plan your day accordingly. You have to stick to that day, regardless of what anyone thinks or feels, because, remember, you have to make the rules in your own life and when you make those rules and choices, that is when you are setting boundaries for others to follow. No one has to agree with these choices. No one has to agree with these boundaries. These are between you and you and that’s all that matters. And that is how you set up your own boundaries. You stick to what you plan and what is going to make you happy and, most important, what is going to benefit your own energy. 

11:17

And remember, we can so easily get caught up using our energy in the wrong places and on the wrong people. You know, you will always have people who are critical of your boundaries and who will be uncomfortable with your boundaries, or who are just critical and judgmental in general, and these people are the people who are usually taking or stealing your energy away from you because of their own insecurities. These people are the ones you really have to keep your boundaries with. Do not give your time, effort or attention to them, because the last thing you want to do is be defined by people who do not even have a correct definition of themselves. That would be using your energy in the wrong places and you do not want to do that. 

12:00

The best way to make sure you’re using your energy in the right places and on the right things, is first to decide what is most important in your life. So start by making a list. Do a mental list or write a journal, whatever works for you. Group all of the most important people in your life and all the most important things in your life. Who’s on that list? Maybe it’s your significant other, your children, your pets, parents, siblings, your career, your home, your exercise, your health, your weight loss, whatever it is. What and whoever is the most important should be on that list. And, like I said, everyone will have very different lists. When you finish your list, you’re going to immediately know where you have been putting your energy and where you should not be putting your energy. 

12:45

So now you look and you say, okay, how do I use my energy to benefit my life and those on my list? Well, the best and easiest way to accomplish this is through investment, and I don’t mean a money investment. I mean an investment in your energy, an investment in your time, your efforts, your attention in all the relationships that are on your list. Think about it. If you want a better relationship with your spouse, invest more positive time and energy into your spouse. If you want a better career, or do better work in school. Invest more time and energy into your work or school. You want to be healthier or lose weight? Invest more positive energy into your weight loss program and your exercise. You want to make more money? Invest more positive energy into your career or maybe better spending habits. You want more special family time? Invest more positive energy into your family and your traditions. 

13:43

Remember how I started this podcast. You only have so much energy to give in a day. You have to decide where you want to put and give your energy to. Is it the negative, unimportant people and things in your life that give you nothing but negative darkness in return? Or is it the positive people and priorities in your life that return love and light and positive energy back to you? And when you decide this you have to remember very important that when you give to the unimportant people or things in your life, you are taking away from the important things and people in your life because you do not have enough energy for both. So take a good look around. Would your marriage be better if you put more time and effort into it? Would your family be closer if you put more energy into it? Would your body feel and look the way you wanted to if you put more time and energy into it? 

14:39

I could go on and on, but the most important thing from all of this I want you to come out with is don’t invest your energy into anything that is giving you negative energy in return. Invest your energy into the beautiful gifts in your life that deserve your positive energy and that will only return positive energy back to you. That’s how you reach all your goals, both your daily and your long-term goals. 

Okay, I want to thank you for listening to today’s show. If you enjoyed this episode and want to hear more, please make sure to hit the follow button. And always, always, let your faith be bigger than your fears. 

~Love to Live Healthy with Josephine Fitzpatrick

Speaker: JOSEPHINE

Hi everyone, welcome to the Love to Live Healthy Show. My name is Josephine Fitzpatrick. Today’s episode is small wins. Small wins are possibly one of the most important aspects of progress, motivation and confidence in our lives that are so overlooked. The reality is that they are the most important building blocks of moving forward. Now, you know, you have heard the popular saying Rome wasn’t built overnight. Well, that is a saying for a reason because you have to start somewhere and you have to build on it for it to become something amazing. Everything usually starts with a plan and then, from the plan, we prepare what we are going to do and when we follow it through we start to see those results. Most of the time they are small results, but even the smallest results should give you that motivation that you are in the right direction. And what’s important is we have to remember these small results are the many steps that build resilience and character. It’s not the achievement itself. The achievement doesn’t just show up overnight. It’s the steps of all the small results that get you to that one big success.

01:07

I always tell clients set up small goals to get to the big goal. If you want to be 120, but you’re starting at 170, your big goal is to lose 50 pounds and end up at the 120, right, but your first short-term goal is to get out of the 170s, then get out of the 160s and so on, and then we can take it even one step more and say even smaller goals that help you get from the 170 to 160s is the weight loss you see each week, and whether it’s a half a pound or one pound, both are moving you to the right direction of getting to your short-term goal. That will ultimately get you to your big goal. So, if we recap it, all your small wins are what brings you the biggest success. But the irony in it all is that a lot of people feel silly when they acknowledge something small like a half a pound. We tend to rank small losses as not as impactful or important, and the reality is that small wins matter a lot more than you think. I see this with clients all the time, and it’s usually when I post someone’s big 30 pound, 40 pound or 50 pound loss that I have to explain to people they averaged one pound a week, which in the moment sounds like nothing.

02:21

Think about it You’re dieting all week and you’re so hungry and you only lose a pound, so it feels so frustrating, but this is when we have to remember to celebrate it and embrace it and remember that one pound is the building block to weight loss. We always want it off right away. Who wants to put that awful, dreaded work in? Just like any success in your life, really think about it. Regardless of what you want to achieve, it will never happen overnight. You have to put consistent work in, day after day, and whether you’re climbing up the ladder at work or you own your own business, or you’re starting a relationship or a family, it’s always work, and not just for one day, it’s over and over, and that is how we progress. That is how we build something great.

03:16

So weight loss is no different. You have to start with a pound and then another pound and you keep building on those pounds. That’s how you get to your success. And of course, like I said in the beginning, it’s going to feel so difficult because you feel like you have so much more to go. But like other successes, it’s going to be a lot of work in the beginning for a very little payoff, but that is only in the beginning. And then, all of a sudden, the days add up, the weeks add up, the pounds add up and you look back and say, wow, one pound a week, but I’m already at 10 pounds, and now it’s another five, so now I’m at 15 pounds and you just keep building on those pounds and that’s when the big payoff comes in, and that’s how you get to your success. That is how you get to where you want to be and that is how you get to live your best life, because there is no other way to do it.

04:07

And I think most of what I’m saying to you right now, deep down, you already know. You have to wonder where the issue is. Why can’t you do this? Well, for most of you, not only can you do it, but you have been doing it. And if you listen to our podcast or see the text on our social media, you have seen and heard the most amazing numbers that people have lost over the summer alone 20, 30, 40, 50 pounds and so on. And they all started with small weekly wins.

04:38

And for those of you who are struggling, I will tell you how they did it. Yes, of course, they followed their menu and they stayed on their program, but it was their mindset that really got them through the week and through the challenge. You can’t let your mindset keep you stuck. You know, I’ve said it before we live in a world of temptation. There’s fast food on every corner and every commercial and we are social, and for many it feels impossible to be social and not go out and overindulge in food and alcohol, and maybe it’s in fear of what others will say, or maybe it’s just fear of missing out and enjoying what’s in front of you. But that is the kind of mindset that will keep you stuck.

05:20

Some of you might relate to this; Are you focusing on what you didn’t eat and not on what you did eat? I can’t tell you how many times a client will tell me about all the food that they didn’t eat, that was in front of them, maybe at home or at a party, or all the food they used to eat that they didn’t eat that week. How could I only lose a pound? And I have to explain. First of all, you can’t focus on what you didn’t eat. You only have to focus on what you did eat. Okay, because you weren’t supposed to be eating those other things anyway. So when you stopped eating those foods, you no longer gained and you didn’t maintain either. You actually lost and that’s because you changed how you are eating.

06:00

So you have to celebrate the small win. Stop feeling like, oh, I missed out or I didn’t eat what I used to eat. Well, you weren’t supposed to be and that’s why you were gaining. So celebrate the small wins and keep building and putting that time in and it will pay off. One pound, it’s already paying off. You see how important it is to keep that mindset positive. If you don’t keep it positive, you will keep yourself stuck where you are or you will self-sabotage and just lose and gain the same weight over and over again.

06:31

It’s the mindset that you need to work on. You need to go into weight loss thinking I’m going to take this one day at a time, one week at a time, and that is how you will build those small wins. And, like I said earlier, yes, in the beginning it’s always harder because, listen, you’re eating so much less than you used to and you are hungry and it takes a while for you to shrink your appetite and shrink your stomach. So you’re hungry and you can easily have a negative mindset where you just want the weight off, so you just want to eat again. . But you can’t do that because even when you do get your weight off, you’re not going to go back to your old habits and overeat again. But you won’t even want to because once your stomach and your appetite shrink, you’re not going to have those feelings to do that. And that’s where you’re at right now.

07:18

What works is when you’re losing one pound a week and you shrink your appetite and you shrink your stomach. And when you lose those 10 pounds and 15 pounds, whether you’re at your goal weight or not, what you’re going to realize is you don’t want to overeat, you have shrunk your appetite, you’ve shrunk your stomach and you don’t have those feelings of I need to get this weight off right away because I want to go eat. You don’t have those feelings anymore, they’re gone, and that is what I hear from clients most of all that they love. Yes, it’s hard to deal with losing one pound a week, but what’s great is, after you get those 10 pounds, those 15 pounds off, you all of a sudden don’t have that urge to overeat. You’ve realized I can do this forever because I’ve shrunk my appetite, I shrunk my stomach. I’ve learned how to go out and order on program when it’s not my cheat meal or when I’m not going off program.

08:15

What you also do learn is you feel so much better before you even reach your goal, because you’re learning how to live a healthy life, how to live in balance, how to live in a healthy mindset and how to feel good and not have that hunger over you all the time. Okay, and you can only do that by shrinking your appetite and shrinking your stomach. You have to keep it positive and you have to embrace that by shrinking your appetite and shrinking your stomach. You have to keep it positive and you have to embrace the hunger in the beginning and know that one pound a week, you’re building something amazing. You’re building the body you always wanted from the inside out. You’re working on your mind, your body, your appetite. You’re shrinking your stomach. You’re working on your overall mental and physical health and and if you believe that and embrace that and you know that that one pound is what is going to get you there, well, that is when you will stop self-sabotaging, that is when you will start building, day after day and week after week, into the person you want to be. And you won’t only start building Once you get there. Once you get to your goal, you will have learned how to stay there. And that’s what’s so important.

09:19

You see clients that are with me. They’re with me forever because they keep the weight off. Yes, of course they may fluctuate a pound or two here or there, or even five pounds, but they get it off and they stay because they’ve learned, they’ve shrunk their appetite, they’ve shrunk their stomach and they know how to do this without medication, without drugs, without injections. And I’m not saying that’s bad, everyone has their own thing and I don’t judge anyone. But I will tell you, when you go off the medication, when you go off the injections, you’re going to have that hunger because you have not learned how to shrink your appetite, how to be in that healthy mindset and how to shrink your stomach. And you have to learn mindset before anything. That’s what helps you not only lose the weight but keep it off.

10:08

If I had to give you any advice, I would say go into your health and weight loss journey without a timetable. Go into it day one and follow what you are supposed to be following and build on that day with another great day. Remind yourself how you want to look and feel and that each small win is going to get you there. I know you can do it. I believe in you. Believe in yourself and you will get to where you want to be.

And that’s all I have for you today. Celebrate the small wins in your life. They mean more than you think. I hope everyone has the most amazing week. Hugs and love from me to all of you.

~Love to Live Healthy with Josephine Fitzpatrick

PREPARE FOR PASSOVER

Since Passover is more than one day you want to incorporate your Cheat day into your celebrations. Here are some helpful tips:

THE WEEKEND BEFORE: If you are planning on cheating for Passover you want to skip your cheat this coming weekend 20th or 21st. And save it for one or two of your passover nights that you are celebrating.

IF YOU PLAN ON CHEATING MORE THAN ONE DAY:  If you are cheating multiple days you want to be very mindful and taste the food you really want to try and pass on anything you really don’t need. Keep portions extra small so you can enjoy both days.

VACATION: If you are going on vacation – do not cheat before you go. Stay on program and pick and choose your cheats while you are away. Plus you will feel so much better leaving if you do not cheat before you go.  There are always on program passover options

Chicken, Gefilte Fish, salads, Matzah, Fruit, one drink if you are over 21 🙂

*PASSOVER FOOD IDEAS & CHOICES TO KEEP YOU ON TRACKINCORPORATE PASSOVER CHOICES IN YOUR DAYBREAKFAST & LUNCH CHOICES YOU CAN INCORPORATE PASSOVER WEEK:

• MATZAH-2 Matzah with 1tbsp of peanut, almondor SunButter, or 1/2avocado

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

• MATZAH AND EGGS- one Matzah with 3-4 egg whites and 1 cup of veggies

• ANY Kosher Meat no sauce no marinate no butter

• Light tuna or chicken salad or egg white salad with 1 matzah

• Chubby Potato: 1 large white potato or sweet potato with 1 cup of veggies on top and 1/4 cup of cheese and bake 🙂

• 1/2 cup park skim Cottage cheese with 1 cup of fruit 

• Popcorn

• 15-20 Any nuts

• Think Thin Bar

• Matzoh ball soup without the Matzoh ball

• 2 slices of low fat cheese or 1 light part skim cheese stick with 1 Matzah

 • non fat greek yogurt with 1/2 cup of berries

• 1 cup of any berries with 2 tbsp of cool whip

**NEW ITEMS IN THE INNOVATION STORE STARTING THIS FRIDAY 4/19 FOR PASSOVER WEEK

Gluten Free Quesadillas 

Honey cake

Mandelbrot

Sponge Cake 

Coconut and Almond Macarons 

KETO peanut butter cups 

Keto blondies 

Keto cookies

*Current Innovation Passover friendly products

— All our Gluten Free Muffins, GF CookIes and Gluten free bars 

— Our Entire Ketovation line contains no wheat or flour 

Gluten free pasta 

Gluten free crab cakes

Gluten free quinoa burgers

Quinoa salad

Grilled chickens salad

Shrimp and rice 

Chicken and rice

Steak and rice

Swedish meatballs

Salmon and veggies 

Cauliflower Pizza

Turkey Taco

Chicken Salad

Tuna Salad

Sweet potato fries 

Tomato Soup

Broccoli cheddar soup 

Bisque Soup

Pudding

Rice Sticks and Hockey Puck Rounds 

Chocolate mousse cake, & Cheese Cake & Gummy Bites

All Innovation nuts regular, chocolate and mixed

Popcorn

Licorice

Detox

~Love to Live Healthy with Josephine Fitzpatrick

WWW.INNOVATIONWEIGHTLOSS.COM

INNOVATIONHEALTHYMARKET.COM

What is your MARCH GOAL?

With Spring and Summer around the corner – March is a month of Irish kisses and Shamrock wishes and an amazing month to focus on a goal. Yes ONE goal that you want to achieve in March.

What is a goal: A goal is what a person is trying to accomplish, it’s the object or aim of an action. It is usually something that is difficult to achieve, but doable. We know that waiting, wanting and hoping for a goal to happen – does not make it happen. You have to visualize, define and plan your goal. You have to put the work in to get the results. But before you can do that you must know what your specific goal is.  

Your goal must be clear and well defined. Vague or generalized goals are unhelpful because they don’t provide sufficient direction. Your goal should be very specific. The more specific, the easier for your brain to achieve it. Your goal should also have a deadline – in this case our deadline will be March 31. What do you want to achieve by March 31? 

Why only one goal: Choosing one goal will allow you to decide which area you want to work on first to best improve your life! What is most important for you to achieve right now? What will make you happy? What will make you feel good? What will improve your life both mentally and physically the most.  

When you make the decision to go after one goal with a deadline it will also help you gain a sense of purpose. With purpose, we can better focus on what we want to accomplish in our day – knowing each day is attributing to this one goal. This purpose gives us drive and motivation to keep pushing! 

TIP: you want to keep the goal doable. It’s one month that you have to achieve this goal. So think of it like a mini goal each month that will keep adding up and contribute to your big goal.  

So what is your specific goal for March? 

Here are some examples: 

• Fit into a specific size pants by March 31
• Fit into your favorite shorts or bathing suit
• Maybe it’s to clean up your weekends and only have one cheat day a week and not 3 mini ones.
• Stick to your meals and snacks without eating in between
• Fasting and eating only in the 5 hour period each day. 
• Exercise 5 days a week
• Run 1 mile everyday 
• Text Josephine EVERY night
• Lose 10 lbs (2 lbs a week) 

Once you figure out what your ONE specific goal is – then you can put all your focus on achieving it.

Goals should always be challenging, they should force you to leave your comfort zone. Contrary to what may seem, when a goal is difficult it actually generates more concentration and is more likely to be achieved. Of course they also need to be realistic and doable. They have to be possible.

Once you decide on what your goal is for March – now you have to put the work in. Any goal requires determination, discipline and a lot of hard work. Like I mentioned earlier – you will never reach a goal by just wanting or wishing for it.  

Bottom line is Action: You know your goal now you plan each day for it. You prepare how you are going to achieve it and you follow through everyday with your plan. If your goal is to do the 5 hr fasting — then you know it will require you to plan your hours that you will fast – and you have to know what you are eating each day and you have to follow through with that plan.  It’s always going to be more than just having a goal and all about putting the action in to achieving that goal.  

Final thoughts……Know your specific goal — put all your focus on it and work hard everyday for it – you will feel so accomplished and thrilled when March 31 comes around (so quickly) and you have one of your mini goals achieved and you will be ready to plan your next goal for April. 

“The difference between who you are and who you want to be is What you do”

~Love to Live Healthy with Josephine Fitzpatrick