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

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

2020 MANTRA!

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

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

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

2020

Believe in yourself and Just do it.

~Love to Live Healthy with Josephine Fitzpatrick

Hi Everyone!

Welcome back from 2018 and welcome into the beginnings of 2019.  It is a time of reality and sometimes that doesn’t feel so great.  While so many did wonderful over vacations so many didn’t.  Either way getting back to real life is never easy – but it’s so beyond important.

There is a time for work and a time for play.  Right now – it’s a time for work.  You have a straight run of putting the time in and reaching new goals.  Whether you are getting back to where you were or continuing on your successful road – Now is the time to do it.

Do not look back and don’t have regrets.  Move on and move forward.  For many of you know one week back on program and you will feel so much better.  Even if you are not back at pre-vacation weight you will be in a great place, back in control and in the direction you want to be.

Don’t sabotage yourself.  Getting back on program is going to make you feel so much better but it may take more than that to see numbers you want to see.  So even if you feel good in a couple of days I would wait a solid week on program before you go on the scale.

The importance of feeling good and doing the right things for your mind and body is so important.  Of course we all want to look good.  But we must remember looking good from the inside out is important too.

For example many of you know my hubby has started the program.   After turning 50 being in shape is not as easy as it used to be.  He absolutely loves to indulge with our boys and does it quite often.  Truth be told I always think he looks amazing.  He is such a great person.  But heart disease runs big in his family and he has been feeling the extra weight.  And quite honestly we have been together since I’m 16 and I don’t want to live without him over something he can control.  The reason I bring this up is because while we all want to look great – we also have to remember the importance of our health.  Mentally and physically being over weight will affect every area of your life and one way or another it will also affect all the people that love you.

We all get to a point where we look and say “wait a second, I am so out of control and not where I want to be.” For some it’s later than others but the most important thing is not that it happened but how you address it.  You get right back on program and feed yourself healthy and keep yourself happy.

Don’t over think it – no quick fixes. No starving yourself.  No self sabotaging.  None of it works.  Go back to your menu or reach out to us and we will guide you.  The only way to get your numbers down right now and to feel that lighter healthier feeling is to get the control back.  Follow your meals and snacks and nothing in between.  After a week you will feel great and two weeks back in the game and on your way to reaching new goals.

Embrace today and the New Year.  Be excited to reach your goals.  you can do this.  You know what you want and you have the tools to get you there.  Go with it and follow it through.  One day at a time and before you know it you will feel so good that  you will find your inner strength and that strength combined with how good you feel will bring excitement to jump start each day.  When you put the work in you are capable of everything and anything.

TODAY, THIS WEEK AND THIS YEAR BE EXCITED ABOUT EVERYTHING!

Love to Live Healthy with Josephine Fitzpatrick

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

• One meal and dessert off OR alcohol but not both. So if you are a foodie then you will eat clean all day and choose one meal a day and one snack/dessert and have that as an off program choice. OR if you are over the age of 21 and like your alcoholic beverages on vacation then you can do clean meals and snacks and have your drinks when you want them.
• Stay away from the nachos! When you are at the pool or the beach or after the slopes – you will order fresh raw veggies with hummus or light ranch. These veggies will help keep you munching and maintaining while you are laying around enjoying the sunshine or relaxing at the lodge after you ski.
• If you choose to have one meal a day off program then you do not get a Cheat Day at the end of the week. Remember, the Cheat Day only works when the other 6 days are 110% on program. So if you know you are “off” each day then you are using that and not your Cheat Day. You can’t do both because if you do you won’t maintain you will gain.
• You can’t run, exercise or ski off a bad food day so any exercise you do, make it in addition to your controlled food day.

   

  The most important thing to remember is how hard you have worked to get to where you are today. You have sacrificed and have gotten yourself to a place where many of you no longer have cravings through the week. When you work so hard to get here you want to be able to enjoy it. Just because you are on vacation or a “stay-cation” doesn’t mean you just go back to your old habits – and trust me they will want to come back. It’s up to you to remember how AMAZING you feel when you are doing the right things. It’s up to you to think about how hard you worked to get to this amazing place.

   

  DON’T LET THIS HAPPEN: Most people start vacation feeling amazing. You work hard and you do all the right things to get there and then all of a sudden by mid vacation you start to think “I can have that – I’m on vacation” and  “I can have that – everyone keeps telling me how great I look” and “I feel soooo good – I’m just gonna have it this one time.” And then slowly you start incorporating more and more and throughout the day you are picking and tasting and sharing…before you know it you are bloated and your clothes are starting to tighten. And if that’s the worst of it that would be enough but it’s not. Because then all of a sudden your mood starts to change. You went from starting the vacation so happy to now you are slowly becoming miserable. You can’t believe you let it get you again. You are starting to feel that heaviness. And you were so happy when you were lighter why did you let it happen…now your whole mood has shifted. You think the kids are driving you crazy but the truth is you are driving them crazy! You are feeling bloated and you are upset and short tempered. All because you feel bigger and bloated because you are no longer in control. When you are not feeling your best everything starts to bother you. And you keep thinking I was just so happy. I shouldn’t be doing this we are on vacation – but you can’t help yourself because your sugar levels are dipping and rising with every unhealthy meal you have. Then you have a drink or a bad meal to numb out the fact that you did it again and the drinks / unhealthy meals just make you eat more and before you know it you are waking up even worse then the day before! Then you start thinking you just can’t wait to get home! But wait it was only a couple of days ago you couldn’t wait to get here!  – DON’T DO THIS TO YOURSELF!  There is no food or alcohol that is worth this. Stay in control and think about what you are eating and putting in your mouth before you do it.  Have a plan everyday so you can enjoy your vacation.  

   

  I’m telling you this today before it happens. Choose your battles –  I want you to read this on the plane. I want you to read it on the beach or in the lodge. You are not there to eat out of control. It’s okay that staying in control and on plan makes you happy. Don’t get in the mindset that you need to eat everything because you are on vacation. Because that will make you unhappy not happy! You are not there to be unhappy. You are on this beautiful trip with your family and/or friends and you are there to have an amazing time that should not revolve around food. It should include food but not revolve around it. There is always a healthy choice – MAKE IT! You can’t have the whole cake but you can have a slice everyday and that should be enough. Your “slice” might be dessert, meal, alcohol etc. but choose it and have it everyday – but the rest of the day must be clean. Because you will feel so much better THE WHOLE VACATION if you do. You can have your cake and eat it too you just can’t have it morning noon and night everyday. Choose your battles and know what is important to you. If it’s your alcohol then make a place for it in your snacks. If it’s your desserts then that is what you have each night with the rest of the day clean. If it’s your food then you choose which meal each day you are going off on. You should have an amazing time and you should enjoy everything you want – but that doesn’t mean you go there and you treat everyday like a Cheat Day and it doesn’t mean you go there and lose even a little control because you know better where that will lead. Staying in control makes you happy and makes you feel good. That’s what your vacation should be about – feeling good! When you go on vacation you are supposed to come home feeling better than when you left – make sure you are doing what it takes to feel that. I always tell you that when you come home I will get you back to feeling amazing. But the truth is, you want to be away and feeling amazing. So think about your choices and make sure they are worth it. Because at the end of the day – In the reality of it all, it’s not very hard – IT’S TEMPTING. BUT YOU ARE STRONGER THAN ANY TEMPTATION.<

   

  CHOOSE YOUR BATTLES AND YOU CHOOSE YOUR HAPPINESS.

   

  ~Love to Live Healthy with Josephine Fitzpatrick

While the holiday song plays “It’s the most wonderful time of the year”, Innovation clients are singing “It’s the most challenging time of the year”. There is no doubt about it, between Christmas/Hanukah and the New Year is the hardest time to just maintain never mind lose weight. The fact that the celebrations are on a weekend are a positive. If you want to continue on your program and do the right things then keep reminding yourself how important this is to you.

Today is Wednesday! Whether you are away or home you should be on program. Just because the New Year is next week doesn’t mean you throw all your hard work out the window and try and make up for it in 2017! The best way to get through this week is to either maintain or continue on your weight loss program. You will feel so much better maintaining control of where you are rather than winging it into the New Year. Here are some hints and tips to keep you on track this week.

If you are working this week then of course you will feel like a regular schedule. Use it to your advantage and stay on program as if it were any other week. If you are off – It’s a beautiful week to spend with family and friends. But it’s also a great week to stay focused so you can go into the New Year with a sense of control. Regardless of where you are or what you are doing you can always make a healthy choice – always think things through. An extra on program snack is better than going off and cheating a whole day. Remember what you do today will reflect on how you feel tomorrow. Keep it simple. BE GRATEFUL! How amazing for those of you on vacation with friends and family. Don’t make this all about food and drinks. Appreciate where you are and what you have and remember what you are working toward. Make your vacations and your time off about family, friends, rest, and fun! It’s not all about food. The food is exciting when you are not over doing it everyday. It’s exciting when you look forward to it and it’s exciting when you have your cheat day…on all the other days, it’s simply fuel for your body to run at its best. Keep your days and nights focused. It’s either 6 days on and 1 off to stay on program and continue to lose or NO CHEAT DAY and clean all day and one meal off and you will maintain. There are always healthy options so make sure you ask. Remember what makes you feel great for the moment and what makes you feel amazing tomorrow. You feel your best when you are on path and eating your On Program meals and snacks. Stay focused.

THE MESS: BLOATED AND OUT OF CONTROL. “I did it again!”, “I have to go back to work with and nothing fits me!” OR Everything is so tight you can barely breath never mind get through the day — You will look back and think  “why?” “What was so important that I did this to myself?” “When will I feel better….?” “Please I just want it off.” One treat lead to a full holiday cheat week(s). Why didn’t I just do the right thing. I never feel good when I do this. Now I have to start all over…..

SNAIL: I feel good! I made sensible choices. Not 110% on but not off either. I may have gained a pound but I know it will come right off. I enjoyed and stayed On Program and in control with my one meal off a day when I needed it.  —Your objective was to maintain and that’s what you did. Everything still fits and you feel really good. You are going into the New Year in control and feeling like you got through the holidays in a happy and healthy way. You are ready for the New Year and to go back to your 6 days on and 1 day off.

SHARK:  You stayed on your path and did not go off for even a second. You had and enjoyed your one cheat day a week and the other 6 days you were 110% in control. You feel best like this and you know it works best for you. Everything fits you – in fact you lost weight over the holidays and January 2nd is here and you feel amazing and ready to continue with your healthy life. Everything for you is easier to just always do the right thing

Regardless of where you are right now the very best thing for you is to think about where you want to be Jan 2. If you have been off and have not done the right thing for you body, health, weight loss…It’s only Wednesday and you still have plenty of time to at least feel great going into the New Year. Many of you know that a couple of good solid 110% consecutive days can change your week from a very off and bloating week to a feeling good and feeling lighter week. The most important thing about going into the New Year is feeling in control. Do it today! Get back on track and remember that Jan 2 is less than a week away. Everything you do from now until then should be about enjoying who you are with and activities you can do. Switch your recent bad habits with healthy ones. No excuses just do it. When New Year’s Eve comes you can still enjoy and have your Cheat Day. But from now until then keep it clean – stay focused and remember what is important to you and what makes you feel good! Make the most of this week by treating yourself the way you want to be viewed – Like a healthy happy fit person who works hard for where you are and what you have.

– If you are even thinking of pushing off your starting day another day or week you need to refocus right now and realize that life is never going to stop for you to lose weight. Start now and make it happen. You will always have a party, an event and dinners out. You need to make this a way of life and the only way to do that is to incorporate the parties and the dinners and learn how to eat at them.
– If you have a lunch or dinner out and it’s not your Cheat Day – You should NEVER EVER be THINKING…“Should I stay clean or go off?” – WHAT?! Never should that even be a thought. There is no should I or could I. There are no deals to be made with yourself. You have done plenty of that and look at where it has gotten you. You need to be in SHARK mode and if it’s not your Cheat Day then you are on program regardless of where you are or what you have going on in your life.
– If you are ever feeling a little weak – Take out your skinny pants and try them on. Look online for a bathing suit you want to be in. Shorts and sun dresses – because the next vacation along with spring will be here in a blink of an eye. This is the time you get in shape. You start now – you don’t wait for it to be here and then try and start. You do it now so when vacations and warm weather arrive you are ready!