NO ALCHOHOL  – CAN YOU DO IT? January is a great month for this since many have already over did it in December 🙂 – Stop drinking for one month. And if you feel that one month would be too difficult to accomplish then try for one week each month. Every week will make a difference in your weight, and over all health. Most people know that drinking too much alcohol can lead to health problems. But not everyone knows that two of those health problems are cancer and anxiety – both are attributed to alcohol use. Never mind how it slowly breaks down your immune system and makes you feel overall unhealthy. It’s one of those things that in the moment it’s great but what it is doing long term will cause you much regret. Even when it comes to weight loss it’s not only the alcohol it’s what the alcohol makes you do that is an additional issue. We lose all our sensibility to thinking that we are fine but in reality most of the time it leads you into making choices that you wouldn’t normally do. So if you want to detox and really clean out your body and lessen your anxiety this would be a great way to start.   

 

What I find most amazing which many of you are not aware. Both men and women have expressed to me the feelings of peer pressure when drinking. Yes we know misery loves company and it can be very difficult to say no thank you. Isn’t it funny what we expect our children to do, we have just as hard a time as grown ups. But the reality is, many of my clients feel that it’s easier to order a drink because it’s expected then to explain why they would rather not have one. Take a moment to stop and think where you fit in with this and maybe re-evaluate where you want to be in this time of your life. Make sure your choices are what you want and not for the sake to please others. We tell our children if your friend jumps off a brige would you do it? What you need to think about is “are you doing it?” Remember just like eating clean. The absence of you not drinking will only be shocking for a brief moment to those around you. Eventually everyone will get use to the new you – including you! Both the absence of alcohol and the decision to do what makes you happier and healthier would be a definite stepping stone to an overall healthier happier you. 

 

 

STAY IN A LITTLE MORE: If you find that giving up alcohol in the presence of your family and/or friends will be more difficult than you can handle – an option would be to stay in a little more. For one month have no self planned social events. Obviously if there are celebrations and parties that you have committed to that’s different. But I’m talking about opting for a movie in with the family and ordering dinner in. Both will help with the inability to stay clean around others. A little extra family time for one month isn’t a terrible thing. Never mind the money you will save. But think about how much easier it will be to stay in control and on track. Maybe after giving yourself a couple of weeks of no outside social events you will have an easier time when you start venturing out again.

 

 

10 MINUTES A DAY: Find 10 minutes everyday to be with yourself. Even if you have to lock yourself in your office or room with no phone and no one around. Take the 10 minutes to do some deep breathing exercises and just be still. No thinking no talking just breathing. Studies show this reduces anxiety and prolongs life expectancy by reducing immediate stress. It doesn’t have to be the same time everyday although you are more likely to stick with it if it is. But each morning plan out 10 minutes of you time to just breath. It’s something we definitely take for granted. Really listen to it and feel it and let it calm you. It sounds a little silly even as I write it – but try it once and then let me know how silly it is. It may be the best 10 minutes of your day.  

 

 

MEMORIAL DAY – It sounds so close yet so far.  But you know it will be here before you know it. Write down where you want to be by Memorial Day. Weight, eating habits, exercise. Do you have any goals for your family? Your job? Write them all down and each day focus on reaching your goal to get there. If you have a pair of pants or a bathing suit you want to fit in by then – keep it out where you can see it and try it on everyday. Remember that if you utilize each day of your life to get you closer to the things you want and the things that mean a lot to you then you will reach your goals. But you must use your days to your advantage. Make the most of each day so that you are one step closer to the person you want to be.  

 

Making the most of each day means to think about what will help you really reach your goals.  For example: If you know that you have been eating too much everyday and you have to force yourself to exercise to undue the damage. Then get off that hamster wheel because you are going no-where. Instead turn it around and make sure that you are eating clean and less everyday so that you don’t HAVE to exercise. You will exercise only if you WANT to but you won’t be doing it to undue damage. You will do it because it’s good for you and it will be an addition to your over all health and weight loss. How about you make a a resolution to yourself to take one day at a time from now until Memorial Day so that you have a nice jump start to get to where you want to be. This way you are not trying to lose weight or feel good or be ready for summer and starting it all on Memorial day. This year start now and take it slow and do it one day at a time to make the changes into the person you want to be. Use this time to get a head start instead of trying to do it last minute 🙂   

 

 

DO THE RIGHT THING. If you go into each day with the attitude that you will do the right thing even in the most difficult circumstances then you will see a dramatic difference in your life. Many times we set out to do the right things but we don’t always follow through because of inside or outside interference. But a great resolution and one of my favorites to live by is to just do the right thing. No matter what – each day do the right thing. It’s not hard to differentiate what that is. Each person has their own right things. Whether it’s just simply waking up happy everyday or being at work on time and doing a good job. Being prepared for school. Eating clean. Exercising. Not drinking or smoking. Being good to yourself, your family, and friends. Loving big. Sharing with others. Showing up when you are supposed to even when its somewhere you don’t want to be. Cleaning and doing laundry when it needs to be done. Each day you know what the right things are for you. Follow through and do the right thing everyday and it will change your life. When you concentrate on doing the right thing all the time then you will have less time to do the wrong things.     

 

When we live life by really trying to do the right thing all the time – life is a lot easier, happier and fulfilling. It takes so much more energy to do the wrong thing. It takes more energy to figure out an excuse to do the wrong thing and at the end of the day it makes you unhappy when you do the wrong things. Many times we create our own problems. We don’t do the right things we don’t follow through on our plans and we don’t do what we promise that we are going to. In return it makes us unhappy and most of the time it makes those we love unhappy. It’s so much easier to do the right things for yourself because 9 out of 10 times when you are doing the right thing for yourself it will be the right thing for those around you and you will make yourself and those you love very happy.

 

 

To change yourself,
look at what you fear and what you hate.
Start There.

 

 ~Love to Live Healthy with Josephine Fitzpatrick 

This is why quick fixes never work. They are only made to give you immediate results, not lasting, healthy changes. Patience may be the hardest part of working towards a goal, but if it was easy, everyone would be doing it. Changing your habits not only takes time, but it also takes a lot of strength. Not just the physical strength to exercise, but also mental strength to stay on track and motivate yourself. It can be exhausting to constantly have to think about what to eat, when to exercise and to keep yourself from going back to old habits, but the strength you build and the amazing things you accomplish because of it will be just a rewarding as reaching your goal weight. Fad diets and quick weight loss solutions make you drop pounds but they don’t improve your lifestyle the way getting healthy does.

If you’re feeling stuck with your resolution, try breaking it down and making it more specific. Instead of just saying you want to lose a certain amount of weight or you want to “get healthy”, make it more precise. Try making tangible goals, like working out 3 days a week or cutting back on a certain food or drink you consume often. The more vague a goal is, the harder it is to achieve. It may seem like the more open-ended an objective is, the easier it is to accomplish because there are so many ways it can be fulfilled, but this will actually work against you. The same way that you decide the road to take before you drive anywhere, you need direction to be able to follow through on your resolution. Always have a plan, get as specific as possible, and stick to it!

2015 is only just beginning…Make it count!

~ Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

 

Co-workers may mean well when they come by with that box of donuts or plate of cookies they baked last night, but you have to rise above being tempted in the workplace. The last thing you need is to start rewarding yourself with food when you complete a task or feel stressed at your job. Getting personal at work can be uncomfortable, but there are nice ways to turn down unhealthy food and unnecessary snacks. Just let people know that you don’t have room or just ate, or if you feel the need to take what they are offering, only take a bite or two. So next time your coworkers are passing around birthday cake slices at an office party, have a plan and get through the day without the extra eating.

If you don’t find temptation at work, you will most certainly find it at home with your kids and family. You may plan to eat healthy when you come home but your kids probably have something else in mind. They want what they want, and they want dessert too, and you won’t hear the end of it until they get it. Maybe they want to go out for dinner to their favorite place where you know you don’t have many options. It can be hard to juggle your own eating habits with your family’s. You feel like eating healthy doesn’t seem like a priority when you’re eating with other people. This can be especially hard when you’re at a relative’s table when food is personal. If you do feel the pressure to eat, use the tasting method. Just take one spoonful. And remember that when it comes to family meals, it’s about more than food. Don’t focus on what you’re not eating, focus on the time you spend together.

Your family and coworkers may understand your choices, but your friends may be your biggest obstacle. They want you to indulge and enjoy things with them. They want to go out for drinks or meet up at a cafe for coffee. When you find yourself in a social situation where eating or drinking certain foods is part of the get-together, you have to do the best you can. Don’t just give up because you think the situation is out of your control. Look for healthy alternatives or go for something that you know is a good choice. Meeting up isn’t an occasion to fall off the wagon. You can also plan accordingly when you have the time. If you know you’re meeting up with a friend for coffee, keep it simple (no sugary syrups or whole milk) and make it one of your snacks.

Navigating social situations is part of daily life so it will also be part of your weight loss. It can be tiring to combat your own temptations, and then to add someone else telling you that you should treat yourself to whatever food you want isn’t helpful. They may think that one meal or snack isn’t a big deal, but you work too hard to spoil your resolution. Make it something you are proud of and include the people around.  If they really want the best for you they will understand.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

But beware – the worst thing you can do right now is go overboard. Putting too many things on your plate or trying to quit certain things “cold turkey” can make you weaker and crumble under pressure. If you have a long list of strict resolutions or things you want to accomplish (quit candy, cut alcohol consumption, exercise more, drink less soda, drink more water, eat more vegetables, get healthy, try juicing or a detox, eat more protein and focus on your weight loss, etc.) all at the same time, your brain is going to be the one getting the workout instead of your body. When you split your attention and have too many priorities it can actually make it harder to accomplish anything at all. For example, if you over do it at the gym it just means you’ll probably dread exercising and be less likely to workout. Instead, push yourself just beyond your comfort zone without getting too intense. Similarly, if you were to skip meals or try some crash diet you are basically setting yourself up for failure. Making changes to your eating and exercise habits is possible when done right.

The best way to succeed is to break up your resolution into manageable pieces. You should make realistic goals that are specific to you. If you have never been a runner and then decide to run a marathon next month, you should probably reconsider. Or if you want to cut down on how much sugar you consume, you will probably be feeling cravings after just a day or two without it. Your brain automatically prefers comfortable, old habits over new and different ones. For a while, for example, you will still crave sugar or resist going for a jog, but eventually you will be running a full marathon and will have left those sugar cravings behind. The most important part of this idea is to have a plan and hold yourself accountable. Make clear goals for each month or week and keep track of them. If you miss a goal, it’s not the end of the world. Readjust your plan and keep going. You’re not giving yourself any excuses to quit, you’re actually ensuring your success.

Most of all, it’s important to remember that this will take time. It is commonly felt that resolutions need to be accomplished within the beginning of the new year for them to count, but remember that a year is 12 months. It’s not a January Resolution, it’s a New Year’s Resolution. Changing your habits and completing a major accomplishment won’t happen over night. The changes may be small and gradual, but that doesn’t make them any less of a success. By the end of the year you will have accomplished so much that you never thought would ever be possible right now. The same way you start with simple, short phrases when you learn a new language – start small and you will see major results.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

To have successful weight loss you need Balance in all areas of your life. The following are my favorite 5 resolutions to keep you healthy and your life in balance in 2015.

1) WEIGHT LOSS & FITNESS: While over 85% of Americans are overweight it’s no wonder it’s the number one resolution. But it’s also the number one resolution people stop doing before any other resolution. By Valentines Day, 75% of weight loss and fitness resolutions are already done and forgotten about. Don’t be that person this year. Make your weight loss and fitness a priority. A Healthy, Nutritious body and regular exercise has been associated with more health benefits than anything else known to man. Studies show that they reduces the risk of some cancers, increases longevity, enhance mood, lowers blood pressure, and even improves arthritis. In short, a healthy nutritious body and exercise keeps you healthy and makes you look and feel better. Start by having a plan. When you have a weight loss and fitness plan you are more likely to see it through.

2)  ENJOY LIFE MORE & ENJOY YOUR FAMILY: Given the hectic, stressful lifestyles of millions of Americans, it is no wonder that “enjoying life more” has become a popular resolution in recent years. It’s an important step to a happier and healthier you! Get out there with your family or friends and do something that makes you happy, something fun! It can’t be all about work all the time.

3) LEARN SOMETHING NEW: Have you vowed to make this year the year to learn something new? Perhaps you are considering a career change, want to learn a new language, or maybe even learn how to cook? 🙂 Whether you take a course or read a book, you’ll find education to be one of the easiest, most motivating New Year’s resolutions to keep. Most local colleges and universities offer distance and adult education programs. Find something that interests you and learn something new this year.

4)  GET OUT OF DEBT:  Was money a big source of stress in your life last year? Join the millions of Americans who have resolved to spend this year getting a handle on their finances. It’s a promise that will repay itself many times over in the year ahead. There is no greater stress on the body and mind then being in debt. Take small steps and get out of it while you can. If you are not in debt then start saving. People who have a savings account feel 60% less stress than those who live paycheck to paycheck.

5)  HELP OTHERS: This is my favorite. A popular, non-selfish New Year’s resolution, is volunteerism and it can take on many forms. Whether you choose to spend time helping out at your local library, mentoring a child, donating your time at the local hospital – there are many nonprofit volunteer organizations that could really use your help. Or if your time is really in short supply, maybe you can at least find it in you to donate the furniture, clothing and other household items that you no longer need.

If you can get your life in balance you will feel a much better sense of control.  The above 5 resolutions give you that control in every area of your life from Health, Having fun, Education, Financial and the Giving of Yourself. The resolutions are not meant to accomplish overnight. They are meant to accomplish this year.

Make 2015 your year of balance, control

and one you want to remember and reflect on.

HAPPY NEW YEAR

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

This is a great time to be building momentum. This month we have talked a lot about getting through the holidays, but you should also take this time to give some thought to your New Years Resolution. Usually it’s something that people dread. A seemingly impossible task that they commit themselves to even though they know deep down that they won’t accomplish it. They tell their family and friends that they’re going to finally get healthy, eat right, exercise and lose those 5, 10, 15,  20 plus pounds. But then they dive in with the wrong mindset. Everything healthy they do is a step in the right direction, and when they go off track and finally give up? Well, it was expected to end that way anyway.

That cycle ends this year. Whether you have been on your weight loss plan for the past few months or made the decision to start last week, you already took the first step. What else will you do differently? Remember how far you have already come and look forward to your future accomplishments.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018