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FitnessHealthy TipsLifestyle
November 27, 2017By Josephine Fitzpatrick

Make The Right Choices Today

 

If I had to give you any advice today it would be stay off the scale and get back on program 110% today. I can’t stress enough to you how important the week after a holiday is…

 

Here is why: 

 

Mentally you need to get back into the mindset of how important it is to get back to feeling good. How much better you feel when you are doing the right things. Just knowing that you are back in control can change your outcome. If you sit and start to feel sorry for yourself for the damage you did it can very easily snowball and before you know it you are sabotaging another day, week or month.

 

Frustrated and Upset: Don’t even bother being frustrated or upset with yourself. If you know you were off and you cheated then you don’t deserve to be frustrated or upset. That is for people who have done amazing all week and for some reason the scale didn’t move as much as they wanted or expected. It’s not for people who cheated and want to turn back the clock. You just need to put the time in now and pay the price and if you do it, and you stay on program – one week will make all the difference…

 

It only takes one week: I promise you regardless of how terrible you feel today it will only take one week for you to get back to the weight you started before Thanksgiving. I know for some it sounds unrealistic. You feel like you have done so much damage. But the truth is, there are steps to weight loss. You have Weight loss – Maintain – Weight Gain. When you are On Program you are in Weight Loss. Eating less than your body needs. When you go off program and you start eating more it can feel like so much more than it really is because it’s so much more than your weight loss days. But when you are eating more you still have room between maintaining and gaining. So while you feel like you gained – I promise a lot of it is “fake weight” and you maintained more days than gained. Although the scale may not show that today – so stay off it! After one solid week back on program you will see the “fake weight” gone and you will either see your pre-Thanksgiving weight or very close to it.

 

The key is to have a solid 110% On-Program week after a bad week and that is what will get the numbers right back down.

 

For most of you, you know the Drill for this Week:

 

MONDAY – feeling horrible – bloated – not happy
WEDNESDAY – feeling okay – not the worst but not the best – just happy to be back and in control
FRIDAY – already thinking of the Cheat Day and looking forward to getting back on the scale. Knowing regardless what it says you are back on your path and feeling good again. Yay!

 

SOME MAKE CHOICES AND OTHERS MAKE EXCUSES

 

I want to say and address the clients who have done exactly what they said they would. There are so many of you who really set a path of what you wanted to do and you followed it. I am so happy and thrilled for you who stayed true to what you wanted to do and how you wanted to feel through the holiday and today. Yes, because you did it and accomplished it, but also for many of you it’s because it shows how much you have changed from when you started. You did something that when you first started would have been nearly impossible for you to do – that is amazing and you should be really proud of yourself today. Whether the choice was to maintain or continue to lose – so many of you did exactly what you planned and stayed true to what you wanted and what you knew would make you happy. We all know how hard that can be and the choices and decisions that had to be made in order for you to stay strong and on your path. You deserve to be celebrated and acknowledged. Your reward is how you feel today, and how happy you are with yourself and how you will spread that happiness to all those around you (although some that did not stay on program may not be in the mood for sharing it today).

 

My final advice for today is to think about where you are – and where you want to be. Get rid of the frustrations and don’t be upset. No negativity – keep positive. When you change your mindset into positive it can change your outcome. But you are the only person who can do it. If you give yourself excuses you will never reach your destination. Don’t focus on last week – it’s already gone. Look ahead and keep the focus on today and tomorrow. Because each positive On Program day will turn into a better one and the great days will turn into a great week – the great weeks will turn into great months and the great months will turn into an amazing year. Your life, your choices – Make sure you make the right ones.

 

LIFE IS A MATTER OF CHOICES
AND EVERY CHOICE YOU MAKE
MAKES YOU

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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FitnessHealthy TipsLifestyle
November 16, 2017By Josephine Fitzpatrick

Healthy Thanksgiving Side Dishes

 

It’s hard to believe that Thanksgiving is only one week away! Time really flies, so make sure you are making this next week count, such as eating really clean or getting in some extra exercise time, because before you know it you will be faced with one of the biggest meals of the year. Whether you are preparing to host, bringing a dish or attending dinner in someone else’s home, there are a couple dishes and sides that can be great options for a healthy and yummy holiday. Here are some tips and tricks for making healthy Thanksgiving dishes.

 

The first recipe is a great substitution. Cauliflower can be cooked and mashed just like mashed potatoes and taste just as delicious. It’s a healthy version of a Thanksgiving staple, and many people at the table might not even notice the difference. It’s a great dish because you won’t feel like you’re missing out on anything and you can feel good about what you’re eating. All it takes is 6-7 cups of cauliflower, a tablespoon of extra virgin olive oil and a sprinkle of salt and pepper.

 

 

 

Another simple dish features and great fall vegetable is Brussles sprouts. Brussels sprouts have so many health benefits – they offer extensive detox and digestive support, are packed with antioxidants, and can also help reduce inflammation and cardiovascular problems. If you simply coat them lightly in olive oil and balsamic vinegar, cook them in the oven then you have a tasty side that you can really feel good about.

 

 

This next recipe combines another fall vegetable with a popular grain: Butternut squash and quinoa. While this selection would normally be a main for you on any other day, on Thanksgiving you can take a scoop as a side. This is a delicious, hearty dish that is also packed with mushrooms, carrots and onion. Cook the squash in the oven, the quinoa according to normal instructions, and the rest of the ingredients cook on the stove. When they are combined, you have a sweet and healthy dish that will please anyone at the table.

 

 

 

This last recipe combines a lot of great fall foods in an interesting salad. It includes pumpkin, chickpeas, pumpkin seeds, green beans and beats in olive oil and vinegar. It has plenty of nutrients from the variety of ingredients, such as fiber, protein and antioxidants. Each bite is bursting with flavor and will fill you up with healthy foods.

 

 

 

Having some healthy sides up your sleeve can help make smart choices easy so you can relax and enjoy your family and friends. When you’re not worrying about what you’re eating, you can really embrace the holiday.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

211 E 43rd Street Manhattan, NY 11797

 

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FitnessHealthy TipsLifestyle
January 23, 2017By Josephine Fitzpatrick

Thanksgiving Challenge Week 4

 

It’s Week 4 and many are still going strong. Even though you may not be at the top of the list what’s more important is you are still losing and still moving in the direction you want to be. Remember when the contest is over it doesn’t mean you go back to eating the way you used to eat. It means you continue on and be healthy from the inside out and work toward the person you want to be. Because there is not an end to eating healthy and feeling good. There is no, “Oh I’m done – now I will go back to eating whatever I want”.  This is it. This is your life and how you want to live it. This is what you decided – that you no longer want to be overweight. You no longer want to feel out of control and you no longer want to be the person who isn’t happy with how you look and feel everyday. You are the only person who can change that and you decided to do it when you joined. You decided that you are more important than the unhealthy food that you have consumed for so long. The food that if I asked you to think about now, I would bet you wouldn’t be able to tell me what was so amazing that was worth you getting to where you are.

Look around you. Look at all the clients that have achieved their goal and who continue to work hard toward it everyday. The clients who are on the list below or the people you know around you. All over the world our clients are working hard everyday and they are reaching their goal. You don’t want to be that person that always has an excuse why you can’t do it. You don’t want to be that person who points the finger and blames everyone around you. The reason we have thousands of successful clients all over the world is because they work hard everyday at it. When they don’t follow they own it and they start again. Clients that I will never ever meet in person but that have reached their goal through the program because they continuously work hard and keep moving forward. If you want to be one of those successful clients then you have to work hard toward it everyday. Not just 3 days a week or even 5 days and have weekends off. It has to be 6 days on program and even on your cheat day you need to be aware that you will be going right back on the next day. You need to work hard to make the right choices everyday – and not just when its convenient for you. You need to stay in control and get through the temptations, the stress and the anxieties that are involved in everyday life. You need to fight everyday for the control to stay on and do the right thing. Why? Because it means that much to you. Because even though it’s hard, it makes you happier to be on program than to be off. Because being in control feels so much better than being out of control. Make it a priority and remember that there are people who feel good everyday because they choose to do the right thing that makes them feel good everyday.     
“A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.”
**THIS IS OUR LAST WEEK. WE WILL ANNOUNCE THE WINNER. MAKE SURE YOU WEIGH YOUR FINAL WEIGH IN BY SUNDAY, NOVEMBER 20, 2016
****CONGRATULATIONS TO THE FOLLOWING CLIENTS FOR CONTINUING TO DO THE RIGHT THING
GREAT GREAT JOB!!
AFTER ONLY 4 WEEKS:

Harry:     20.5

Joseph:  11.0

Scott:      8.6

Allan:      8.4

Adam:     6.0

Sam:       5.5
Quinn:     5.0
Jeromy:   4.5
Matt:        1.6
Rich:       1.0
———————————————————

Nicole:       13.8

Heather:    11.4
Jacklyn       9.9
Valeri:         9.8
Kami:         9.2
Leslie:        8.5
Kathy:        7.8
Michelle:     7.4
Rhonda:      6.8
Jule:           6.6
Michelle:     6.4
Dawn:        6.4
Katherine:   6.0
Valerie:       5.5
Lara:          5.0
Tara:          5.0
Jillian:        4.9
Alyssa:       4.8
Theresa:     4.8
Debra:        4.2
Dena:         4.2
Jill:             4.0
Stacey:       4.0
Sheri:         4.0
Robyn:       3.8
Jamie:        3.5
Ellie:          3.4
Michelle:    3.4
Donna:      3.4
Maria:       3.2
Leslie:       3.0
Ginger:      3.0
Rosa:         2.8
Alyssa:       2.8
Danielle:    2.7
Kristy:       2.6
Margery:   2.4
Beth:         2.4
Carolyn:    2.2
Heather:    2.0
Marnie:     2.0
Deirdre:    1.8
Linda:       1.7
Lauren:     1.2
Mindy:      1.2
Debby      1.1
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FitnessHealthy TipsLifestyle
January 25, 2016By Josephine Fitzpatrick

Where Will You Be on the Next Holiday Break?

Thanksgiving is behind us. Another Holiday has come and gone. As we look forward to our next Holiday Vacation we must use these next 4 weeks very wisely. Because depending on how your last 5 days went and the text messages I received – many of you are in very different places. Some had every intention on staying 100% on and unfortunately your path went in a very wrong direction. Others were expecting the worst and ended up with the best. For some, you had your plan and stuck to it with a 90-10 and ended up doing much better then you could have imagined. Then of course I have my hard-core, who stick to it regardless of what is going on. They never stray from the eat clean 6 and indulge 1. Regardless of what good or bad goes on in their day, they are never stressed about their weight because they always do the right thing.

 

Where will you be on Holiday Break? It’s always great to have a big goal. But you need little goals in between. Each little goal you reach is a step closer to the big goal. Start today by having a 100% week. Put yourself – body and mind – to the test.  How much can you lose this week? Remember everything you do is for now. It’s not forever. It’s simply to get the weight off. Once the weight is off you are no longer restricting yourself and you can eat more and maintain. But for right now, it’s all about losing. Getting to a good happy place by Holiday Break.

 

Mentally get into a good place – Losing weight is important to you for your health and happiness. For one week you will be 100% and see what your body does in return. For one week you will say “No” to anything that is tempting because it’s not worth the result. For one week you will be 100% focused on losing weight and not let anything get in your way. This week is about you and what you want for your body and health.

 

Visualize – where will you be on Holiday Break? Beach, Island, somewhere special – any of these places should be motivating enough to know that you will either be in a bathing suit or shorts and you want to feel good about wearing them and not hiding and wishing you would have done something when you had the chance. Keep this thought in your mind. Yes, you really can change a lot in 4 weeks!

 

Are you staying home?  Even more reason to do it now. You don’t want to be around so many delicious holiday choices with friends and family and not be able to enjoy it because you are in a bad place to begin with. Start today so you can enjoy later.

 

If you take the baby steps now and get your number down each week you will feel lighter, in control and most important, healthy and good about yourself when the Holiday comes – everyone will be celebrating and you will too!

 

LET’S REVIEW: 
What happens when you follow your menu and eat clean foods:
– The first two days are the most challenging – get through them however you have to because I promise by the third day you will begin to feel amazing. Think of it as you over did it and this is what you have to do now. Give and take. It’s time give time.
– The 3rd day the cravings are starting to disappear and you begin to feel in control.
– By the 4th all water weight and bloat is gone.
– The 5th day your fat cells are starting to shrink! Your stomach is getting smaller and you begin to feel lighter (you know when you wake up and your stomach feels flatter and everything about you is just overall lighter- yes that amazing light feeling that gets you to hop out of bed instead of drag yourself out).
– By the 6th day you will begin to realize how less important food is compared to how important it is when you feel amazing, healthy and happy. You feel so good it makes you wonder why you ever over-indulged to begin with.
– The 7th day (morning) – you weigh yourself and you are jumping up and down because you are thrilled you hit your first week goal (the closer you stay to the menu and the cleaner your foods are the more you will lose).  IT’S CHEAT DAY and you enjoy and then right back on and do it again and work toward your second week goal  – it’s that simple.

 

Follow the plan. It’s 4 weeks until Holiday Break. Where do you want to be and how do you want to  look and feel when you get there?  
Saying what you want is easy – it’s time to prove to yourself you can do it.    
This vacation you will be feeling as healthy and happy as everyone around you. 

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
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FitnessHealthy TipsLifestyle
January 25, 2016By Josephine Fitzpatrick

Thanksgiving Tips

It can be extremely difficult to stay healthy on a day that is all about giving. As a society, we tend to think that giving and receiving food is a sign of comfort and joy, especially this week. Many of us may feel confident in our plans before Thanksgiving, but then we fall apart when we sit down to the big meal and try to navigate the next few days. Though gaining seems to be the usual result of Thanksgiving week, maintaining and even losing is still possible. Here are some tips to help you have a healthier Thanksgiving.

 

Go for the good stuff. We may look forward to pies and gravy and mashed potatoes, but you will also find several healthy options as well. Turkey, sweet potatoes and vegetable will no doubt be part of your Thanksgiving table and can be enjoyed to the fullest. If you are trying to stay on plan, be aware of gravy, sauce, butter and other extra ingredients that make these foods heavy and fattening. You can always cook or bring your own healthy dishes to make sure you have options. Look for recipes featuring kale, sweet potatoes, Brussels sprouts, green beans, pumpkin, cauliflower, asparagus, apples, carrots and so much more. This Kale and Butternut Squash Stuffing is a great example (and vegetarian!) of a healthier alternative to a Thanksgiving tradition:

 

  • 3 tablespoons of oil (divided)
  • 1 small butternut squash (cubed)
  • 3 small leeks (sliced)
  • 1 teaspoon of salt
  • 1 teaspoon of pepper
  • 1 bunch of kale
  • 1 loaf of whole-wheat bread (cubed)
  • 2 egg whites
  • 2 cups vegetable broth

    •  

    Preheat oven to 350. Grease two small or one large casserole dish with cooking spray. In a large pot, warm 1 tbsp of oil then add squash, leeks, salt, and pepper. Cook until leeks are soft, stirring occasionally. Add kale, cover and cook for 4 to 5 minutes. Add bread and 2 more tablespoons of oil and toss. Whisk the egg whites and broth together in a separate bowl then add to pan. Toss the mixture until everything is absorbed. Add stuffing to casserole dishes and bake for 40 minutes or until lightly browned. 1/2 cup = 1 serving. You can find more recipes on our other blog post here.

     

    Skip the leftovers. If you are hosting Thanksgiving, give away all of your leftovers. You can even dress it up and try making these Thanksgiving Leftover Jars (picture below). They are a fun way to dish out leftovers and skip the old tupperware. Your guests will love having a Thanksgiving meal in a jar, and you won’t be tempted to extend Thanksgiving for three more days if you don’t want to. If you are attending Thanksgiving in someone else’s home, try and avoid taking any food home unless it is part of your plan for the week. If it is in your home and easily accessible you are very likely to nibble. But many of us will be taking home leftovers for our families, so be prepared to stay strong or consume responsibly.

     

    Thanksgiving-Leftovers-in-Mason-Jars_thumb

     

    Move around. Get your body moving any way you can even it it’s just walking around the house after dinner. It will make you feel better and help you digest. You don’t have to start a heavy exercise regime, after all you can’t out exercise bad eating habits, but even just walking around the neighborhood, mall or museum will help your body bounce back.

     

    Get back on track. Whether you plan to get back on your weight loss path the day after Thanksgiving or a little later, make sure you follow through. One week of eating off your plan won’t ruin all your progress, but it will take time to get back on track. Don’t dig yourself in deeper by continuing Thanksgiving-style eating until Hanukkah, Christmas and the New Year.

     

    What happens this week us up to you. You have options and choices to make. Make sure you make each decision for yourself and don’t let them get made for you.

     

    ~Love to Live Healthy with Josephine Fitzpatrick

     

    Innovation Weight Loss and Fitness

    8031 Jericho Tpke Woodbury, NY 11797

    469 7th Ave Manhattan, NY 10018

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    FitnessHealthy TipsLifestyle
    January 25, 2016By Josephine Fitzpatrick

    Be Thankful…

    This is something that I posted last year and I feel exactly the same way so I wanted to share it again today.

     

    Thanksgiving is my favorite holiday. It is a time when friends and family come together and enjoy the company of each other. It’s not about gifts or shopping…it’s a stress free holiday that focuses on great food, lots of laughs and the people we love. I believe it’s a time when many people reflect about the past year and think about all the obstacles and challenges they faced.

     

    THIS THANKSGIVING I am truly thankful for many things…..My Three Beautiful Boys who are the air that I breath and the joy and happiness that surround me everyday; My Two Beautiful girls, my boys brought into my life. My Husband who is my best friend, who believes in me and stays true to me in the good and bad times of my life, regardless of how difficult things get or how difficult I am – at the end of the day, he is always there for me. My Job…as it not only gives me the opportunity to do what I love, it also brings the most wonderful people into my life. For the loved ones I lost. The pain is always there, but I have learned to be thankful for the time I was so truly lucky to have with them.

     

    I believe that sometimes we experience the really difficult times in life so we don’t lose focus on what we have that is good and great.  How we must realize that many things we go through are not nearly as unfortunate as others. It’s wonderful to be thankful for all we have, but we should also recognize and pray for those less fortunate – who have lost their homes, jobs and people they love. Think about the families that have dissolved from the stresses of life that were placed before them and loved ones that have passed from illnesses, accidents, military and suicides. Reflect on the sadness and unfortunate events that are happening in the world today. Our neighbors, who this year have lost spouses, children, jobs…and their hope. Pray that God keeps them safe and gets them through this holiday season. If you don’t believe in God, then just take a moment in your day to think about them, and have hope for them.

     

    This Thanksgiving…learn from your mistakes and strive to be a better person.  Don’t lose yourself and your spirit to those who are angry and bitter – instead give yourself and your spirit to help those who are in need. Tell the people around you how much you love them. Appreciate each breath that you take. Be true to yourself. Be a leader not a follower – and always live, love and laugh like there is no tomorrow. Don’t think or worry about what you don’t have, instead take a look around you, and be thankful for all the wonderful you do have. Reflect and Remember that you are the only person who can make the life you want, and be the person you want to be. Leave yesterday behind and begin a great tomorrow.

     

    WE WISH ALL OF OUR INNOVATION FAMILY 
    A HAPPY AND HEALTHY THANKSGIVING DAY
     
     
    MUCH LOVE,
     
    JOSEPHINE, NORA, JEFF, DEBBIE, THEA, ELYSE, AIMEE, JEANETTE

     

    Innovation Weight Loss and Fitness
    8031 Jericho Tpke Woodbury, NY 11797
    469 7th Ave Manhattan, NY 10018
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    FitnessHealthy TipsLifestyle
    January 25, 2016By Josephine Fitzpatrick

    Eating Clean is About More Than Weight Loss

    Eating clean is one of the basic principles of weight loss. It is commonly known that even if you work out you can’t eat whatever you want if you want to lose. It is also known that even if you eat 500 calories a day of bad foods and lose weight, it’s not healthy. Eating clean is the healthiest and most affective way to lose weight, but why? How is it different from diets and programs that have specific guidelines and rules?

     

    When a weight loss or healthy eating plan focuses on one thing – no carbs, low calorie, raw foods, specific eating schedules, high protein, no sugar, low fat, etc.- it may improve part of your life and help you get healthy short term, but it won’t leave a lasting impression. How long are we really expected to eat processed microwave meals or deprive ourselves of entire food groups Eating clean is the best option because you are eating the healthiest versions and portions of every day food. You can cook at home, eat at a restaurant and enjoy dinner with family and friends without going off of your plan. Fad diets aren’t sustainable or realistic, but clean eating is a lifestyle that can last for years.

     

    One of the best parts about clean eating is that when you eat clean and whole foods it not only makes you look better, but it also makes you feel better. When you eat frozen microwave dinners, even if they are light and low calorie, they are still processed and contain ingredients that don’t always make you feel fit. When you omit a food group from your life you are left feeling exhausted and deprived. Eating clean will nourish your body in a way that makes you healthy from the inside out by providing you with a variety of fresh foods rich in essential nutrients. These nutrients are so important to your body and overall health. They keep your digestive system regular, help you avoid and relieve certain diseases, and make you stronger both mentally and physically. Eating clean changes your overall well being from overweight and sluggish to feeling lighter, fitter and healthier. When it comes to weight loss, eating whole fresh foods can be a big help because they also keep you feeling full and satisfied longer to help keep you from snacking. And when you feel fit and healthy, you are more likely to keep it up and take care of yourself in other ways. Maybe you try exercise or mediation, or try something new and enriching like learning a new and creative skill or hobby. Not to mention when you are doing the right thing by your body, you want to be out and be social instead of hiding in your house in your sweat pants.

     

    Weight loss is important to all of us. It makes us look better and feel better about ourselves physically, but it also makes us feel better mentally – healthier and more happy and confident. When you make healthy changes you also change your habits and behavior into healthy acts of living. This is not only wonderful for you but also for those that are learning around you. There is no magic formula or secret overnight fix. It is a lifelong journey that should be a positive experience. Clean eating is best for your mind and body. Helping you lose and maintain a healthy weight is just the beginning.

     

    ~Love to Live Healthy with Josephine Fitzpatrick

     

    Innovation Weight Loss and Fitness

    8031 Jericho Tpke Woodbury, NY 11797

    469 7th Ave Manhattan, NY 10018

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    FitnessHealthy TipsLifestyle
    January 25, 2016By Josephine Fitzpatrick

    How To Improve Your Decision Making

    With the beginning of the holiday season just around the corner, it’s time to prepare for all the choices we will be facing. Events, family meals and parties are going to be here one after the other and it can become difficult to make smart and healthy eating choices. Certain meals are special because of the seasonal food we get to have once a year, but some just seem special because it is holiday time. How can we know when to indulge and when to say no? Here are some things to think about when you aren’t sure what to do.

     

    1) Be a fly on the wall. One of the best ways to make a rational decision is to try and remove yourself from the situation and think the way an outside observer would. Think about what you would tell a friend or family member if they were in your shoes. If someone you knew was trying to lost weight but they kept eating Thanksgiving leftovers, what would you tell them to do? If a friend was trying to get healthy but they kept drinking and snacking too much at holiday parties, what would you suggest? Sometimes we have to really push ourselves to make the best decisions, and it helps to think outside the box.

     

    2) Think beyond the moment. When we get a craving, we want something immediately, but then we tend to feel guilty only a few moments later. Think about the moment after and whether a treat is really worth it. Remember that decisions don’t have to be made right away. Just a moment of pause before making a decision can bring us back to reality if we are getting carried away. Indulging is part of the season – food and holidays go hand in hand – so have a plan and be prepared for all the choices you will face.

     

    3) Don’t be too hard on yourself. The holidays are a special and emotional time. It can be joyous but also stressful. Party planning, traveling, hosting, cooking and spending time with family and loved ones can be the best and also hardest parts of the holidays and can drive us to emotional and over eating. It can be a constant cycle of stress and weight gain that feeds itself. Do the best you can and don’t let your worries and emotions get the best of you.

     

    We can choose what we eat and we can also choose what we decide is important. Food is a central part of the holidays, but it shouldn’t hold all of our focus. Just like Halloween, some seasonal foods are just every day foods dressed up to look special. Decide what is right for you and enjoy the time you spend with those you love.

     

    ~Love to Live Healthy with Josephine Fitzpatrick

     

    Innovation Weight Loss and Fitness

    8031 Jericho Tpke Woodbury, NY 11797

    469 7th Ave Manhattan, NY 10018

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    FitnessHealthy TipsLifestyle
    January 25, 2016By Josephine Fitzpatrick

    Countdown to Holiday Vacations

    THANKSGIVING IS AROUND THE CORNER and CHRISTMAS AND HOLIDAY VACATIONS ARE ONLY 10 WEEKS AWAY. Time really does fly whether you are having fun or not. While the time is flying you are either gaining, losing or maintaining. Keep it simple. We CAN’T eat whatever we want whenever we want, so focus on enjoying and indulging only on the holidays, vacations and special events. After all, that’s what makes them special. It’s in-between these amazing times of our life that we focus on eating clean, losing weight and staying healthy. Think of it like a photo album. The pictures in the album often show you snap shot to snap shot of the happy times in your life. It doesn’t have pictures of the in-between challenges and obstacles that every one goes through to get to the next happy snap shot.

     

    The key to success is pretty simple: It’s 6 days clean and 1 day to indulge. The harder you make it, the harder it will be. Follow these easy steps to keep your weight loss moving:

     

    1)  Be accountable for everything you put in your mouth – everything matters.
    2)  6 days clean and 1 day to indulge.
    3)  Watch your portion sizes. Just because it’s clean and healthy doesn’t mean you can eat more. Less is best when trying to lose weight. If you don’t need it DON’T eat it!
    4) You don’t have to eat everything on your menu. Listen to your body and learn the difference between eating out of want or need.
    5) It’s okay to be a little hungry. When you are a little hungry it means your body is losing. Never starving but a little hungry is good.
    6) If you exercise to tone and strengthen that’s awesome and will help in how you look and feel but you can’t eat what you work out. So if you workout more you can’t eat more. Don’t find yourself on the hamster wheel. Eating to workout and working out to eat. Just make sure you have a healthy snack ready after a workout that is a good combination of protein and healthy carbs for example: apple and 1 tbsp of peanut butter or almond butter works great. It will replenish and fill you up. After that it’s all mental.

     

    There is approx 10 weeks until holiday break. Holiday break when many of you will leave to spend a week in the sunshine on some beautiful island – in shorts and bathing suits. Make sure you are preparing now for then. Remember this: Eating clean, losing weight and feeling great is not something that can be bought or given to you. It’s something that only you can do for yourself. You have to be accountable for what you want and how bad you want it. If you eat clean and follow the program you will lose the weight and look and feel great. If you don’t then you have to live with going on vacation and looking back and thinking I should have – I could have – and why didn’t I. Don’t be that person. Be the person who walks around confident in your clothes because you worked hard and made the right choices. You made those choices even when it was difficult to do. You feel and look great because you did all the right things to get to a good place. Yes, it takes work and energy but it’s worth every minute that you say “no thank you”  and “ I’m eating clean today for a healthy tomorrow”. When your tomorrow comes and your next snap shot is ready to be taken – you will be ready and willing to stand in front of that camera.

     

    Everyone has the chance to be amazing, to look amazing and feel amazing. Everyone has the opportunity to wake up every morning and do the right thing and make the right choices. Life is you against you. You are the only one who can sabotage yourself and you are the only one who can make your life the best it can be.

     

    Doing the right thing will always result in overall happiness.

     

    VACATION / HOLIDAY COUNT DOWN!
    10 weeks – 10 pounds = 1 lb a week
    10 weeks – 20 pounds = 2 lbs a week.

     

    Don’t give up on yourself – you can do this!
    Don’t wait for life to make you happy

     

    TAKE CHARGE TODAY AND CREATE YOUR OWN HAPPINESS

     

    ~Love to Live Healthy with Josephine Fitzpatrick

     

    Innovation Weight Loss and Fitness
    8031 Jericho Tpke Woodbury, NY 11797
    469 7th Ave Manhattan, NY 10018
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    FitnessHealthy TipsLifestyle
    January 25, 2016By Josephine Fitzpatrick

    Changing Seasons

    The transition from Halloween to the beginning of November is the start of the major holiday season. Though Thanksgiving is still a few weeks away, we are now going to be surrounded by Thanksgiving paraphernalia as well as Christmas and Hanukkah decorations, clothes, treats and specialty items. Some of us may want to get caught up in the festive feelings, while some of us are more interested in saving the celebrating for the actual holiday. Now is the time to pick a side. It will be hard for some of us, but we can’t get ahead of ourselves just yet. Holidays can be stressful enough without the added pressure of weight gain if you start giving in to baked goods, candied apples and heavy fall foods now. It is definitely easier said than done, but taking things slow and steady is the best plan right now. This time of year is exciting for so many reasons – family comes together for good food, traditions and celebrations. It is a special time that can catch us with our guard down. Focus on the time you spend with your loved ones instead of the treats and indulgences. The year will be over before you know it so decide now and commit to having the healthiest holiday season possible.

     

    This past weekend was also important for another reason – Daylight Saving Time ended. Though it doesn’t seem like a big deal – if anything we got one more hour of sleep! – but it signals another change in our daily lives. The one hour difference means that the sun will set earlier when the days are already getting shorter. This one hour difference doesn’t take long to adjust to, but it represents something that few of us look forward to – dark, cold winter months. Motivation can plummet and once we are wrapped in layers of sweaters and coats we don’t care much about our weight loss and how we look. Some people even experience seasonal depression, or SAD (seasonal affective depression), which can come and go during the fall and winter. Whether you experience SAD or not, we all know how this time of year can make us feel – low energy, moody, unmotivated. When we get in a funk like this, it can be hard to get back on the horse and give ourselves a fresh start. Though we can’t stop the changing of the seasons, we can prepare ourselves. Find something to keep you motivated such as an event, trip or holiday you are looking forward to. Though you may not be able to show off your body the way you would in the summer, people will still notice the change and you will feel so much better sitting down to Thanksgiving dinner knowing you are in a good place and comfortable. It can even be something as simple as fitting in to an old pair of jeans you have’t worn in years. A little bit of positivity can go a long way.

     

    This is also a great time of year because of all the opportunities to try new things. The weather is still perfect for getting outside – fall is a great time for running and marathons – and soon it will be perfect weather for winter activities like cross country skiing, snow shoeing, ice skating and so much more. If you would rather exercise indoors, get prepared with the proper gear, equipment and accessories. Even just adding beginner yoga or meditation will keep you feeling fit and healthy in the long winter months. This is also a great time to try new recipes and delicious fall foods like butternut squash, chili, sweet potatoes, pears, and tons of vegetables that are rich in vitamins, minerals and antioxidants. Try making a hearty vegetable soup or tasty side dish. Anything you do to spice up your routine can help you stay motivated and committed.

     

    The year will be over before you know it so decide now and commit to having the healthiest holiday season possible.

     

    ~Love to Live Healthy with Josephine Fitzpatrick

     

    Innovation Weight Loss and Fitness

    8031 Jericho Tpke Woodbury, NY 11797

    469 7th Ave Manhattan, NY 10018

    Read More