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

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today’s episode is Feeling Overwhelmed. It’s summer and we are all feeling overwhelmed right now. 

00:43

Life can often feel like a series of challenges, so you’re not alone if you feel stretched, thin and exhausted. You know, between work, family, social schedules, let’s not forget taking care of your mental and physical health, which, for an overwhelmed person, will always take a backseat when we have busy schedules. And you know, when we feel this overwhelmed, that’s when that little voice, that little anxiety whispers in your ear. You’re dropping the ball, you’re letting people down, you’re just not good enough, you’re not strong enough to get through this. But you are strong enough and good enough. But sometimes It helps just to know that overwhelmed feeling is only temporary. I tell you all the time you’re so much stronger than life’s challenges, even if it seems impossible at the moment. I can’t tell you how often I will have a client come into my office that is just overwhelmed in their life and they don’t connect it with why they can’t stay on program. They will say things like what is wrong with me? Why can’t I do this? And I have to tell them. You have to just continue to take it, one day at a time when you feel overwhelmed in your life. It’s going to affect you trying to take care of yourself. It always does. You know our lives are full of responsibilities, right, like I said before, work-related, family commitments, social obligations. And then you put summer on top of it, when we expect to get so much done and we’re not getting it done because we’re busy doing everything else. You know we get drained. It’s like having the browser tabs open on your computer. Eventually it’s going to crash or your batteries run out and you can’t find your charger. Everything in that moment of time just feels so hard. 

02:18

To give you a great example I have a client who is doing amazing on program. She was doing amazing for the longest time and then she had some really hard challenges go on in her life. It just completely threw her off. She just couldn’t get back mentally on program and with the school year ending and kids going to camp, and she had social vacations planned, to her It all felt like a waste of time to even try. But to me, I know her better, which, honestly, a lot of times I know my clients better than they know themselves and they don’t realize that and it’s because I’m looking at them from a completely different mindset. I know they can do it even when they don’t think they can. So every week she would come in and she started feeling like coming in week after week was even more frustrating. You know all the challenges she went through was so difficult. She kept thinking Is it really even worth coming in? She was maintaining or gaining a pound here and there and it was so frustrating for her she just couldn’t bring herself to be a hundred percent back on program. 

03:12

But let me point out one thing that I was very happy about she knew she wasn’t being a hundred percent and I can’t tell you how important that is. When someone is trying to move forward, you have to be honest with yourself. You know that’s what living in your truth is. It’s like AA. You have to admit you’re not doing the right things in order to stop doing them. You have to admit you’re not doing the right things in order to move forward. So for me, I was so proud of her for coming in and admitting I’m not 100%. I know why I’m maintaining or gaining, but of course that doesn’t make it better, doesn’t make it feel better. It doesn’t make it less frustrating just because she knew she wasn’t being a hundred percent. It still felt just as frustrating. For me it meant that she was being honest with herself and eventually, because she was being honest with herself, it would work. 

04:00

She would get back to that mindset and, sure enough, after a couple of weeks she kept coming in and all of a sudden she lost. And then she lost again, and then she lost again and she was back. She was back mentally. She had control back. And you know it was so uplifting and important, because when she was coming in every week when she wasn’t 100% and wasn’t losing she was contemplating stop coming and she would say should I keep coming and I was like you have to because if you don’t what is the alternative? The alternative is you gain every week and you never get to your low again. So it was really a great feeling when she started seeing and losing every week and now, two weeks ago, she was at her new low. I mean, that’s amazing. She never felt better. It was more than just the weight loss it was feeling so accomplished she did it. 

04:47

The point is when she was coming in even when it was frustrating It kept her mindful, knowing she was coming in kept her in control even when she wasn’t 100%. That’s a big part of it. Like she didn’t go crazy, she didn’t go off the rails. She knew, okay, I gained a pound, but it would have been five if she wasn’t coming. So being mindful is really important when you know you don’t have that 100% control yet, and I can’t tell you how many times this happens with clients, because we will not always be in that mindset to do it. We will not always be in the mindset to be 100%, but if we keep working at it, I promise you it will all click, it will all happen, and I have so many clients to prove that it does happen. 

05:21

So keep moving forward, because we have to remember we live in such a hard world today. Okay, it doesn’t help at all that the modern world constantly bombards us with images of successful people. You know, through social media, tv ads, even peer comparisons. You know it’s sometimes so unrealistic, the standards, and it can lead you to a sense of inadequacy and the feeling that we’re not doing enough, which that’s what pushes us into the state of being overwhelmed to begin with. So the bottom line or lesson that I’m trying to get across to you today is no matter how overwhelmed you feel when it comes to losing weight or taking care of your health, the best thing you can do is keep doing things to move you forward, especially this time of year, when you’re feeling extra challenged. 

06:05

I want you to try practicing some of these helpful tips. One, breathe when you feel overwhelmed. Breathe and think before you grab so many times we grab for something to take our thoughts away from the present, or we grab because we were just mindlessly eating. Either way, breathe and ask yourself what am I doing right now? Do I really want this? Am I even hungry for it? Or am I trying to distract my thoughts from where they presently are? Always be honest with yourself. Only you can control your results, because you are the only one who will be honest with the answers. Two, write your food down for the day, Good or bad. Write it down so you know what keeps triggering you when you go off. Maybe it’s the time of day, maybe it’s when you’re tired, maybe it’s when you’re bored or stressed. Write it down so you can reflect back to what it is, and you can get out of that concept of all or nothing. It’s going to be life-changing for you If you go off for one thing get right back on, don’t waste the whole day. 

07:11

Someone said to me yesterday I was having a really stressful morning at work and I ended up having a bagel. What should I do for the rest of the day? I said continue on with your day, have the rest of your meals, have your snack and move on. What’s done is done. You can’t change that. But don’t make it worse by having the whole day off. Just get right back on program. Finish the day strong, because it will make the next day so much easier and it really did. She got right back on, she finished the day strong and the next day was even so much easier for her mentally to continue. 

07:40

Another good one is to seek a change of scenery. Sometimes just changing your surrounding, even if it’s just moving to a different room, can really provide a fresh perspective. Go for a walk, take a step out in your backyard, feel the ground, go play tag, go do laundry, do something that is different from where you are currently struggling. Just change your scenery when you’re feeling overwhelmed. It really will make a difference. Five, and my favorite always practice gratitude for what you do have right now. I can’t tell you how the attitude of gratitude is one of the best things you can do with helping yourself when you feel overwhelmed. It brings us back to a sense of I have so much and although I may not be where I want to be, I’m in a good place and will work hard to get to where I want to be. We have to remember this is all an ongoing process of growth, understanding and consistent effort by you for yourself. It’s not easy, but it’s worth it. For your mental and physical health it’s so worth it, I promise you. 

08:39

By using these tips in your life, you will find yourself better equipped to handle the feelings of being overwhelmed, and you will develop a healthier mindset in which you can approach life’s challenges. I say it all the time life is hard, but it’s also fun, loving, happy, exciting. Embrace it all. Keep moving forward. It’s the very best thing you can do and it’s the most important thing that will help you get to where you want to be. I hope this helps. I’m wishing everyone a very happy, healthy week full of love. Hugs from me to all of you. 

~Love to Live Healthy with Josephine Fitzpatrick

00:32 – SPEAKER: JOSEPHINE 

Hi everyone, welcome to the Love to Live Healthy Show. I’m Josephine Fitzpatrick. Today’s episode is we want to lose, we want to maintain, but we do not want to gain. That is our Mantra for July. I have to start by telling you this past weekend was awesome with all the clients and their weight loss. The numbers are pretty amazing. We had so many clients losing weight and reaching numbers they never thought they would see. Super, super exciting, I love it. I can see, hear and feel the excitement in the clients, it makes me so happy. Everyone is working so hard, everyone is in such a hardcore state of mind and they are reaching new goals and seeing numbers they have not seen in years. 

01:07

And what I love so much and many of you know this we have thousands of clients on program from Long Island, New York City and across the country, and for most of you, the Innovation Program is not a diet, it’s a way of life and, honestly, that’s because I’ve had so many of you for over a decade. You either stay with me and you live this program consistently or you come back every time you need a tweak and sometimes, yes, it’s more than a tweak, right, but you always know you get right back to your healthy life and program and you get right back to your happy, healthy weight and I love love that you do that, you live it and you love the way it makes you feel, and we know there is no better feeling. It’s truly one of the best things about the program. It’s a way of life. You know in your heart and experience that, no matter what is going on in your life it could be your kids graduating, moving them into college, it could be vacations and just too much indulging, or even sickness that maybe someone in your family or yourself had to get through, whatever it is that threw you off your game, whatever you did, that got you sidetracked, took you off your path, you know 100% in the back of your head, and in your heart, when you are ready to come back and commit again, the program is here and it always works amazing for you. And, trust me, this happens all the time. 

02:25

I just recently had a client who came back to me for the fourth time. She lost her weight the first, second and third time. Listen, we’re talking over 15 years she’s been with me, so over that time, yes, it’s easy to gain 10 pounds here or there, but every time she came back she would go right back on program and she lost it again. Now, this time, she came back and I haven’t seen her in four years and unfortunately she was now in remission from a rare cancer. She was on all sorts of drugs and she was just mentally devastated because, yes, of course she’s so happy she’s in remission and she’s doing great, but she gained 25 pounds through it all, you know, like as if going through cancer isn’t enough. Gaining weight from all the medication just makes you feel that much worse. She was convinced that she was not going to lose the weight and she would never get her body back. I actually spoke to her doctor frequently, so we worked with the medicine and not against it. And, to be totally honest with you, what was really amazing is this 54-year-old woman lost her 25 pounds in less time than some of my clients who are not even on medication. So always remember, nothing is impossible if you want it enough. She is now back to her happy place and she’s back to living the program and she’s doing amazing. All of this is what makes it a real life program and not a diet. 

03:44

Another thing that’s pretty exciting this year is this June and July we have had more new clients sign up than ever before. This time of year, usually in the summer months most people will wait to start the new program until September, you know, after vacation, and social celebrations that take place all summer. But this year, for some reason, we’ve had record-breaking sign-ups for this time of year, which, of course, I absolutely love. I love to help people, but what that really tells me is it doesn’t matter, it’s summer. They want to feel good and they are ready to put the work in to make it happen. And, as many of you know, this time of year you have to give it that extra hard work so you get the very best results every single week. 

04:24

Summer’s not easy, summer’s social, but it’s also very motivating. You’re in less clothes, everyone’s in a bathing suit, you’re going to the beaches, vacations. You know it’s always all about the way you look at something that will determine your actions toward it. Don’t look at it hard. Look at it as it’s very motivating. Summer’s motivating to lose weight. I also think a lot of new signups is because results are proof of what you can accomplish if you have the right tools. 

04:57

I mean, we just came off 4th of July and everyone is doing fantastic. But we also have our own methods we keep creating and I think that’s really important. We know the importance of incorporating the detox into your week, especially when you have some extra events or dinners taking place. We know the importance of eating less and doing the fasting and how much it really does make a difference and balances out the week for when we do incorporate all the extra summers drinking and snacking. It’s actually why I think everyone is doing so well this summer and this time of year, because you have options to go to and you can enjoy and eat your extra meals and have your extra drinks, but you can balance out your week and your weight loss with your detox days and your fasting days. These are all tools that have been proven to work and when you experience it firsthand, that is what makes all the difference in how you approach your summer and what you actually want out of it, because now you know what’s possible and that is so exciting. It’s so exciting to think I’m going to enjoy my summer and still lose weight or even just stay in a great place. And for those of you who have literally just started, it will all come together for you and you will love your new life. 

06:07

Just remember consistency is key because whether you’re doing the Innovation, the Detox or the Fasting, or the combination of all three, which most of you are, the bottom line is you are always doing something that is moving you forward to where you want to be. Our summer mantra is we are happy to lose or maintain, but we do not want to gain. And when you are prepared for your day and your week, that is when you will get the best results. And remember, being prepared means even being prepared for your cheats. When you know you’re going to go off program at dinner, do the detox during the day. When you know you’re going on vacation, do the fasting, but maybe just don’t worry so much about having exact on-program meals. Just make sure you’re sticking to the fasting. All of these things is what is helping everyone maintain on the days that are not weight loss days, and it’s been truly amazing. The results have been truly amazing and I want that for all of you. So when I say it’s important to be prepared, I mean prepared for it all the on and the off days. Remember, health and weight loss is something you should not mind working hard at because it’s for your health, both mentally and physically. 

07:14

My clients love to send me pictures and I absolutely love when they do. And I can’t begin to describe the changes in clients when they feel good about themselves. They get to enjoy delicious food, they are enjoying vacation, but they also get to do it in a body that they love. I see it in the pictures how they’re so happy, how it gives them that extra bounce in their step and extra bounce in their personality. They’re excited to enjoy, but they are also excited to eat. And there’s no better feeling than when you can enjoy your delicious meal, maybe have a couple of drinks and feel good in your body. And you do that because you’re doing all the right things. I see it in the pictures. It’s sheer happiness that is beaming from healthy, hydrated skin. 

07:56

Listen, when it’s mid-July and everyone’s losing weight. That is amazing, it’s exciting. It’s exciting to be feeling great and doing the right things for not only for your weight but for your health. Yes, some days are harder than others, but it’s always worth it, because when you can enjoy the most is when you feel great. So if you want to enjoy the vacations, you want to enjoy the extra meals, the snacks, the extra drinks throughout the week, you must stay on program because you can enjoy and lose weight, and when you do both, that is when you feel great. Do you ever notice, when you feel great, how contagious it is? Everyone wants to be a part of that. Everyone wants to be a part of that great feeling. 

08:39

There’s so much sadness in the world today. You have to make sure you appreciate and enjoy every bit of happiness that comes your way. Most important is to make sure you are creating your own happiness every day. That’s what you do on program. You do the right things, you lose weight, you feel great, you enjoy your food, you enjoy your snacks, you enjoy your drinks, and it gives you happiness that you have a hundred percent control over. My last thought for you on this beautiful summer day is, it’s hard, yes, weight loss is hard, life is hard, but it’s all so worth it. 

09:09

Will you feel hungry? Yes, you will feel hungry, but think about it. You feel hungry even on the days you are overeating. So at least when you have a little hunger, you know it’s because you are losing weight and getting results from it. We always have to remember the less you eat, the less you want, so you will eventually get used to eating less. 

09:27

But give yourself a chance without giving in. The clients that have done amazing and continue to do amazing know how tough it is. When it gets tough, they remind themselves how much they want this and how important it is to them. If you want it, then don’t let anything or anyone get in your way. Don’t look back and wish you did better last week, because it doesn’t matter that time has passed and the only thing you can do right now is stop making excuses and move on to a better day today, tomorrow and week ahead. Don’t waste your time and don’t waste your energy looking back. Only look forward, because that is what you have control over. Don’t let another week go by without doing the right thing, because it will only add up and the longer you delay it, the harder it will be. If you do it now focus on a better today then tomorrow will be easier and by next week you will feel amazing and in control. 

10:24

If you want to feel great, happy, lighter and enjoy your summer, feeling inspired, motivated and in control, then commit to yourself, commit to the program, and you will be so happy you did Remember. You don’t have to be perfect. We just want to either lose or maintain. You just don’t want to gain. That’s what summer’s about. This is not something you can just wish for. It’s something you have to work for. I hope this helps and I hope everyone has the most happy, healthy week full of love. Hugs from me to all of you. 

00:33 – Speaker 2

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick and I’m recording from beautiful Fire Island. Today’s topic is being prepared for the 4th of July weekend and, regardless if you’re home or on vacation, I want you to take a moment and remember how hard you work to get to where you are and whether you were at goal or not, think about how good you feel going into this holiday weekend. 

So many of you are feeling beyond amazing, better than you have felt in years. I get the text messages every day that make me so happy. I get the pleasure of seeing you in studio and feel through your text how excited and good you feel when you are on program and feel amazing in your body when you’re doing all the right things. But that’s what this holiday weekend is about how quickly that can change, because I also see and feel when you are not doing the right things and don’t feel good when you are off program. It affects everything about you and everything around you. 

The point is, I know sometimes both feel like struggles. It’s a struggle to stay on program, but it’s also a struggle to be off program. What you have to think about is which is worse? I see the clients who go off program for many reasons. It could be a holiday weekend, it could be the struggle of peer pressure, their own emotional eating or just simply the temptations of life and family. But when they go off program, as many of you know and have experienced yourself, it doesn’t take long at all to not only gain back what you lost but even more than you lost, and the feeling of not having control is the worst feeling. So while in the moment you feel like going off might feel so good, I promise you, within a short time you will wish you were back on and never went off. 

Being on program is a struggle for sure, especially around holiday weekends, but you have to remember how, while you are struggling, you are also feeling so much better, lighter, healthier, thinner, in control, just overall happier. 

02:23

What I want to remind you before this holiday weekend is, if you are not mindful how fast everything can change. You have to have a plan and be prepared for your weekend. There is always a choice and you have to make the one you can live with and be happy with, not just in the moment, but also when the holiday weekend is over. I want you to focus on how you feel, but also what you want. 

This weekend, focus on the control, the accomplishments and the scale. I want you to think about these things because after this weekend, you still have a whole summer to get through and enjoy. So you must go into the weekend mindful and planning, because the results will determine how your summer is going to be. Of course, I want you to plan your good days, but you must plan your cheat days too. I have clients texting me restaurants they’re texting me if they should do detox on a cheat day so they can balance out the day. That’s planning. You have to know what you’re doing before you do it, even on your cheat days. When you can plan your cheat meals in advance, it helps you determine what you are doing each day and that will put you in a positive mindset to keep yourself in a good place and on program, and that’s what we want. 

03:30

We have talked about mindset this year and how important it is. It always comes down to a decision, and not just a decision, but following through with that decision. Do you want to maintain your current weight or continue losing? Decide and manifest it by focusing on the outcome you want, whether it be from the day, the week, the month or the whole summer. One of the biggest things about manifestation and accomplishing your goals is you have to know what you want in order to actually accomplish it and be successful at it. 

03:58

July 4th weekend is four days long and we want to either lose or maintain, but gaining should never be an option. If you want to maintain for the holiday weekend, you will eat on program all day and you will pick two to three meals throughout the weekend. So say, thursday, friday and Saturday, or Friday, saturday and Sunday it’s one cheat meal and the rest of the day on program. Of course, if you only need two out of the three, that’s even better. Every clean on program day you can incorporate is just going to get you back faster to your number. Remember it’s cheat meal, cheat desserts, or cheat drinks. Whatever you do is up to you, but try to keep your days 100%. Only choose one each day. 

04:35

A good thought to have is to treat meals like appetizers and have taste instead of full meals. Sometimes when you do this, you get to enjoy more but actually eat less. Regardless of however you decide to enjoy your cheats – Monday you get right back on to a solid week of 110% week. And if you want to get back to that number even faster, You do the five-hour or the detox for five days straight.  

If you don’t want to maintain this weekend and want to continue losing it’s very simple. You stay on your program you have been doing and you eat on program six days and you only have your one cheat meal. 

05:06

It’s not as hard as you think. If you plan and prepare, you can go into any barbecue, any restaurant any holiday weekend, have a clean meal, fruit for desserts, drinks for your snacks. You can do it if you really want to, but you have to know what you want and that’s what you have to follow through with. Sometimes we make things so much harder than they have to be. If you don’t want the results of maintaining or cheating, then stay on program. If you are okay with maintaining, then follow the maintenance. 

05:33

We’ve talked about choosing your hard and being responsible for your results, and this is one of the times that will make a big difference. If you are amazing this weekend, you will wake up Monday feeling really good and continue to go into the summer feeling in control and amazing, continuing on your weight loss path. If you decide to maintain and are happy with your choice, do the right thing and get right back on 100% Monday, then, after a full week, you will be thrilled to be back to your pre-holiday weight. 

But remember there’s always temptation. You have to go into any holiday week with a plan and a positive mindset because if you don’t, you will cheat your way through this weekend and come Sunday you will be miserable with the outcome. Monday morning you will not fit in any of your clothes and you will take it out on everyone around you and nothing you can do will change the outcome. 

06:18

We always talk about planning and how important it is. What is even more important is being happy with the outcome and happy with your decision. So if you want to continue to lose this weekend, that’s awesome. Be happy doing it, but don’t make everyone miserable around you because you can’t eat what everyone else is eating. If you want to stay on program and continue to lose weight, make your choice to stay on and own it, embrace it, love it and enjoy it. If you want to maintain, be happy about it and enjoy what you can indulge in and have fun. 

06:46

But again, have a plan. If you go into the weekend with a plan and you stick to it, that is a successful weekend, and that is what should make you super happy and proud of yourself. There are all kinds of control, Maintain, losing, even cheating. Plan for them, prepare for them and follow through with them and you will have a very successful and happy holiday weekend. 

This 4th of July Weekend, celebrate life, celebrate freedom and enjoy the love you have in your life this weekend. Always love who you are and what you choose.

I hope this helps and I’m wishing everyone a happy, healthy and safe holiday weekend. Hugs and love from me to all of you. 

~Love to Live Healthy with Josephine Fitzpatrick

INNOVATION WEIGHT LOSS

AND HEALTHY MARKET

8025 JERICHO TPKE

WOODBURY, NY 11779

516 802-5055

Innovationweightloss.com

00:00 – Speaker 1 – JOSEPHINE

Hi everyone, welcome to the Love to Live Healthy podcast. I’m Josephine Fitzpatrick. Today’s topic is summer advice that might be life-changing for you. We know summer has begun and the kids are done with school. Many have already left for camp. For many work has ended for the summer months, and for others it’s just slowed down to a summer speed. 

00:20

It’s a time we always promise ourselves that we’re going to do all the right things that we put on hold in the fall and spring, when things were so much busier. We tell ourselves all year that in the summer we’re going to exercise more, eat healthier, plan, prepare, follow through. We want to do all the right things to get ourselves feeling the very best we can, but many times what really happens is the complete opposite. We let a sense of freedom take us over. Freedom from our regular daily schedules, freedom from the pressures of the year that we’ve now replaced with summer parties, barbecue, long delicious weekends and trips around the world. Vacation time that we never want to end. 

Listen, losing weight in the summer is not easy. It’s definitely something clients struggle with, but what I can tell you is losing weight in the summer is a lot easier than the feeling of gaining weight in the summer. Between being very social and a lot less clothes on, you don’t want to gain through the summer. You will not only feel it, but you will see it even faster. While I want you to think about it, I don’t want you to go into the summer so strict, because sometimes that can really backfire. Remember to lose weight in the summer doesn’t mean you have to be perfect every week from now until September. It just means that the more weeks you can have that are back on track, the better you will feel and the better the end result will be. Trust me, I see firsthand the clients who are on program right now how much better they feel when they are in control. Again, it doesn’t mean you have to be perfect. It just means you have to be mindful when you are not perfect. 

Right now, we have so many clients who are doing all the right things. They feel really good about themselves, even on the days they are not perfect or when they had an extra cheat. You know why? Because they plan for it. Like I said, as long as you have a plan for, even on your extra cheat days, it’s going to make all the difference. You can give yourself a million excuses, but you are always in the driver’s seat and you are the one who will control where you go. Will you gain? It’s up to you. Will you lose or maintain? Totally up to you. 

02:22

There are difficulties that arise in everyone’s life, whether they are positive parties or negative problems. What is most important is dealing with them, because if you let the food control the feelings or let the food control the atmosphere you are in, you will end up unhappy with your actions. Think about this you can enjoy everything that has to do with summer without gaining weight. You just have to plan for it. But you know whether it’s summer, winter, spring or fall, you can’t eat and drink out of control and it not affect your weight. So you have to decide what do you want out of the summer? Do you want to be in control, enjoy and feel good, or do you want to feel out of control, bloated and covering up because you don’t feel good? Start by asking yourself this question. Think about how you want to feel come July, August, September. Every action you do today affects your tomorrow. 

03:14

I’m going to give you some summer tips that I think will be life-changing for you if you follow them. First three you have heard from me multiple times because they really work. 1. Get through the good days with two meals and one snack. It’s going to make such a big difference in your weight loss and in your good days. If you can do it in the five hours, that’s great, but if you can’t just follow the two meals and one snack for amazing days. 2. Do a detox before and after the more challenging days. It will really help reset your body and at least get you back to maintaining so you’re not gaining. 3. Always wait as long as you can to start your first meal. You don’t have to wake up and eat if you’re not hungry. 

Make the good days count. Most people gain between 7 and 10 pounds by September. That’s a lot of weight, especially if it’s on top of weight that you already needed to lose. Think smart, act smarter. 

04:06

MORE TIPS: If you want to look good, if you want to feel good, then you have to do good things for your body. Yes, exercising very important and the more you can incorporate it, the better you will feel. But eating less and staying on program is what’s going to make you feel amazing and make that scale stay where you want it to be. It’s what gives you that feeling that you are in control and doing the right things for your body and mind. While it’s a much harder concept to follow in the summer, there are days you will feel amazing and follow it, and those are the days you need to make count. Choose your battles. If you know you are going to have long weekends, whether you’re out east or you’re on a boat or on a beach, then you need to try and be 110% Monday through Thursday. 

04:49

If you want to lose weight this summer but you don’t want to be super strict, then be amazing on the days you can be and on the days that are more challenging, try and be mindful, even if you’re cheating. You don’t want big cheat days to be consecutive and you don’t want to be cheating a little every day. The days that you can be amazing, they have to be amazing. Eat minimal that is on your plan. On the days you need the extra snacks because you’re out, you’re on vacation, you’re social then have them, but try to make them on-program snacks. My point is the great days will help and will count in your overall summer. You may not see the weight loss every week, but you’ll see it by the end of the month, instead of losing one to two pounds every week in July, you might lose two pounds by the end of July and two pounds by the end of August, and both are much better than gaining 10 by September. 

05:34

If you already made the decision that you want summer to be less about dieting and more about enjoying, then you need to change your focus. Many clients will look to just maintain through the summer and get back on program in September, and that is totally fine and may give you the mental break you need. But in order to do this, you need to still be mindful every day about what your choices are. Instead of focusing on losing, focus on not gaining. Some clients will cheat a couple of days one week and then be 110% the following week. Others will be amazing Monday through Thursday and cheat Friday, Saturday and Sunday. 

06:08

Try and make changes where you can, even on the days you are not 100%. If you want extra drinks, give up your snacks. If you want extra snacks, then make your meals smaller. Try and make even the smallest positive changes on the days you are off program. This way, even though you’re having more cheat days, the changes will not necessarily help you lose, but that’s okay, because what they’re doing is helping you from gaining. 

By the end of the summer days and summer months, we have to accept what we have done. While it’s great to party, drink and indulge and vacation, if you continuously overdo it, you will be left with results that I can assure you will not be worth how you feel or what you were doing. So stay mindful and think before you act, because just like every bad choice will make a negative difference, every good choice will make a positive one. 

I hope this helps. I’m wishing everyone a beautiful week full of love, hugs and kisses from me to all of you.

~Love to Live Healthy with Josephine Fitzpatrick

INNOVATION WEIGHT LOSS & HEALTHY MARKET

8025 Jericho Tpke

Woodbury, NY 11797

516802-5055

www.innovationweightloss.com

Speaker JOSEPHINE

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today’s episode is How Not To Struggle Through The Summer. But first let’s start with Memorial Day since it was just last week. If you are struggling after Memorial Day weekend because I know so many of you are, and it’s time to pull it back together. We are finally experiencing some beautiful, beautiful weather in New York and you want to be ready. Summer is only a couple of weeks away. So this week I want you to concentrate on moving forward and only moving forward. Leave the past behind you and focus on the future. Stop beating yourself up. It gets you nowhere. Don’t spend your energy and your thoughts about what you didn’t do or you should have done this past holiday break. Think about what you want to look and feel like come this summer. Are you ready for the barbecue parties? Are you ready for the pool parties? Can you imagine yourself in shorts and a tank top, a sundress, a bathing suit? These are questions only you can answer, because in a few short weeks you will be pulling out your summer clothes, if you haven’t already. And you know, when you pull them out, they will either be very tight, they will fit or they will be big. The results are always entirely up to you. 

01:40

After a long weekend or vacation, we tend to have a hard time getting back on track. Okay, so if you had that hard time this week, it’s because we eat a little more than usual over holiday, weekends or vacation and we’re eating more food more days in a row. So when we go back to our 100% week, we feel the weight from all the extra we ate. We see it on the scale and on top of all that, we’re hungrier because we ate more. So now we have to retrain our appetite, our mind and our body to go back to eating less. Honestly, this is why I always say either do the Five-hour, the Detox, or now we even have the Ketox after a long weekend or vacation, because you’re going to be hungry anyway, so at least, if you’re hungry, go on one of those three and it’ll get you right back to your pre-holiday or pre-vacation weight, it will shrink your appetite again and it’ll get you back quickly to your numbers and that is what you need to move forward in a positive mindset. 

So let’s just go over the three programs. So we have them and we know them for the summer, so immediately after any long weekend or vacation. The first option is The Five Hour where you do two meals and one snack in the same five hours, Monday through Friday. Saturday and Sunday you go back to three meals and one snack, or two meals and two snacks, and one cheat meal. Now remember, in those five hours when you’re doing your two meals and one snack, it’s like a breakfast, a dinner and a snack. 

The second option is The Innovation Detox where you do a detox drink, an Mct Muffin and an Innovation meal, or 6oz of grilled chicken or fish with two cups of vegetables, and you do it Monday through Friday. Again, Saturday and Sunday you go back to your three meals and one snack, or two meals and two snacks, and you have your cheat meal. 

03:17

Our New Option is Our New Detox Ketox  where you do one Ketox drink and these do have a caffeine booster in it. But to give you an idea of how much it is, it’s 75 milligrams in a 16 ounce bottle. One cup of coffee is 95 milligrams for a 12 ounce cup, so that gives you an idea of how much is in it. It’s less than a cup of coffee. Caffeine is known to help burn fat, but it also acts as an appetite suppressant. Also, this detox ketox has no sugar added, so you will combine it with a Ketovation muffin and one Ketovation meal with two cups of vegetables or 6 oz grilled chicken or fish with 2 cups of vegetables. And you do it Monday thorough Friday and Saturday and Sunday you go back to your 3 meals and 1 snack or 2 meals and 2 snacks and your one cheat day. Some clients go back to regular innovation on the weekend and others will stick with Ketovation it’s up to you. The whole idea behind the Ketox is you’re incorporating very little to no carbs, no sugar, no gluten. So it really works amazing to see really quick results. The clients who have done it absolutely love it and they said they haven’t seen results like that in a really long time. So that’s amazing and always great to hear.

04:07

All three programs work if you stick to them. So pick one that you feel you can do. And yes, if you’re asking, can you switch from week to week? Yes, you can. If you want to do the five hour one week and the next week do the ketox and next week do the detox, you can do that. You can even incorporate them together in one week and do the ketox for a couple of days and then the five hour for a couple of days and then the detox for a couple of days. Some people do the detox or ketox only before a cheat day and after a cheat day, or both. 

So do what works for you each week. Every week is different to how we feel, what we can mentally handle and what we have on our schedules, so you have to look at your week and decide what will work for you. But what I will tell you is these three programs will get you to where you want to be faster, and that includes helping you lose holiday or vacation weight. It will help you get back to eating less and feeling really good about it, and it will help your numbers move faster in the right direction. And I think when we are trying to lose weight, we need all three of those things in full action. So we continue on our positive path and in our positive mindset to feel great about what we’re doing. 

05:11

So please don’t beat yourself up about what you did or didn’t do over long weekends or holiday vacations, because you know you will have a lot more of these times as summer starts to go into full swing. And this is where we talk about summer. We all know with summer, yes, of course we can plan some things, but many things are last minute or spur of the moment. But what you can do as these things come into play is enjoy them, because we all wait for summer, right, we wanna enjoy these moments in these times. This is what we work so hard for all year. But what you have to do is you have to prepare for what you do after you have these moments, these vacations, these long weekends. 

05:46

You either do the Detox, the Ketox or the Five-hour and it will help you get right back. And this all falls into when I say on the days you can be amazing in the summer, be amazing. And on the days you can’t in the summer, be mindful, right. And that includes the Detox, Ketox or the Five hour. Because when you can’t be amazing, you want to be mindful, and mindful might be if you’re doing the Detox or Ketox for breakfast and your muffin for lunch and then you have a cheat meal or evening it’s going to help you maintain that day. 

So if you know you’re going out to dinner because it’s a summer night and you just think I want to cheat tonight or you know you won’t be perfectly on program, but you know I don’t want to go crazy. So then do the Detox or the Ketox for the morning, have the MCT or Keto muffin and then have your cheat meal and the same thing with the five hour. You can do the same thing on a summer day. For the five hour, you do two meals and one snack, but one of your meals is a cheat. What all this is going to do is it’s going to help you maintain that day so you don’t go backwards. Because like I always say you don’t want to gain and lose the same weight over and over. Incorporating any of these programs into your day thought the Summer is going to prevent that because it will help you maintain that day instead of gain. That’s the whole point of being mindful – to maintain and not gain.

06:45

The Detox, The Ketox and The Five Hour are all fantastic for weight loss, but they can also really help you maintain your days in the summer, especially for those last minute plans, or for the longer weekends that you weren’t expecting, or those quick trips that all of a sudden come into play. They will really help you maintain those days so you’re not gaining, because like I said we don’t ever want to gain weight and then lose it. When you gain and lose the same weight over and over you are getting nowhere if you do that. But if you can throw the Detox, the Ketox or the Five hour into play, when you have those spur of the moment nights that you’re going out to dinner and you didn’t know, or your long weekends, and you do the Detox, the Ketox or the Five hour, either the day of or the week after it’s going to make a big difference in your maintenance and that’s what you want. 

07:42

That’s what we really need over the summer. We want to maintain the days that we can and lose on the days that we can. We really want to avoid gaining, and that’s what’s going to help you do that the Detox, the Ketox or the Five hour so make sure you have them into play. It’s going to make such a big difference in your mindset, in your body, in your appetite and, of course, on the scale. And that’s what you want. That’s what I want for you. 

You know, we can learn each day what we are capable of and what is important to us and what we really want out of each day. This is all about balance, so we can have everything we want and enjoy each day, but stay in a great, healthy, happy mindset doing it. 

Okay, thank you for listening that is all I have for you now. I am wishing you all a happy, healthy week full of blessings and love. Hugs from me to all of you. 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss & Healthy Market

8025 Jericho Tpke

Woodbury, NY 11797

516802-5055

www.innovationweightloss.com

00:00 – SPEAKER JOSEPHINE

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today’s episode is how good is your commitment to yourself? That’s the question I want you to ask yourself how committed are you to yourself? I know you are committed to your family, your friends, work, school, whatever you have going on in your life. I’m sure you’re very committed and it’s great to be committed to all those things. But how committed are you to yourself? That is what I want you to think about today, because I can tell you one thing about your health and weight loss it takes 100% commitment and I know many of you will agree with me.

00:47

No one is perfect. You can enjoy and have fun and splurge, but still stay committed. It’s more a matter of how often you’re splurging, and enjoying is what will determine how long it will take you to get results. I mean, it’s quite simple. If you think about it. You are either amazing 100% of the time, with one cheat day a week, and you get 100% results, or maybe you are 80-20 and then you’ll see 80% results. Some are 50-50 and they get 50% results, and some are even 30-70 and they get 30% results. That’s okay, but when you look at this, I want you to think where do you fall in these results? And be honest with yourself. This is you against you, where do you really fall in these results? And that will determine how committed you are to yourself.

01:28

First, you have to be honest with yourself because you can’t change anything until you are honest with yourself. So if you’re lying to yourself, you’re going to stay exactly where you are. But when you can look at the truth, that is when you can change it. And remember the truth isn’t always bad, even when you’re not great. As long as you know you’re not great. As long as you can look at yourself and say, okay, I haven’t been great, I’ve been giving it about 30%, that’s why I’m getting these results. Okay, but you know that. And now you can change it. Or you can just work toward the 100%. That’s what I want you to think about, because while you’re figuring out where you fall in all of this commitment, remember just because you had one 30% week doesn’t mean the next week can’t be 100%

Weight Loss is hard, there is temptation around every corner, so everyone does not start out at 100%. Many do, but not everyone. Some start with 30% or 50%, and that is okay when you’re honest with yourself and you’re honest about it, you can give 50%, as long as you don’t quit, as long as you keep working to 100%. Because, we have to remember, many times it takes that time of training, your appetite and your stomach to shrink before you can ever get to 100%. I see it with clients all the time. It doesn’t just happen.

02:46

This is why I say you can’t go from eating everything to eating nothing. You have to take the steps along the way. And I can’t stress enough. Everyone’s steps are different. Some go fast, others go slow. Everyone is different.

03:00

You have to do you and you have to focus on your commitment to you. And when you do, that is when you will keep working every day on your health and your weight loss and then eventually you will get to 100%. And even when you do get to 100%, it doesn’t mean it will stay there. You may get to 100% and be there for two or three weeks and then all of a sudden something comes up, like a vacation or a holiday, or a big social event. And now that week you can barely give 30%, but that’s okay. You have to be okay with these weeks, because the most important thing about these weeks is you just don’t give up. You know you’re only going to be 30%, but you know you’re going to work toward that 100% the following week. You have to keep that mindset positive and say it’s okay. I had a 30% week. I had a lot going on. I knew I was going on vacation. I didn’t want to be 100%,

But next week I’m going to have a much better week. I’m going to get right back. I’m going to get right back to being 100%, or maybe you’ll go back to being 70%, and that is okay too. But you have to be okay with it and just know you’re moving forward and keep trying hard and you will get to where you want to be. Like I said, if you’re giving 70, that’s what your results are going to be. You may get there slower. If you’re giving 30, you may get there like a turtle, that’s okay. But if you’re giving 100, you’re going to be a shark and you’re going to get there a lot faster. As long as you’re okay with it and just know where you are, be honest with yourself about it and keep moving forward.

04:24

Now that is something I want to bring up. Let’s talk about how fast up, let’s talk about how fast. I think this is something that so many have to come to terms with. We tend to go into weight loss with I want this weight off tomorrow. I’m working so hard, I’m hungry. I’m only seeing a pound or five pounds in six weeks. Whatever the case is, you just feel like it’s so slow and, trust me, I have clients who lost five pounds in a week and they still tell me it should be more. And I’m like well, you know, talk to the person who worked just as hard as you for your five pounds and they only lost one, and I think they would disagree that your five pounds should be more. Everyone is different and if you lose five pounds in a week, you should be thrilled.

But the point I’m trying to make is that you can’t go in just wanting it to be over, because it’s never over, just like every fad diet you have done, and now with the ozempics, the wagovi, you know, once you stop, the weight is coming back. I already have so many people have come back to me who were on those drugs and they came back after they stopped and gained the weight back. You know, when you go off it, eventually your body’s going to go back to where it was and what it was doing because you never learned how to deal with food, or deal with temptations or shrink your appetite.

05:32

What happens when you’re on program, and this is so important, your appetite shrinks. That’s the whole point of the steps. Even if you’re starting at 30 and working to 50, and then 70, your appetite keeps shrinking. Clients tell me all the time I can’t believe it. My appetite shrunk. I can’t even eat that much anymore. My stomach’s full. So think about that, because it doesn’t happen overnight. It takes time and that is a big part of the program when I start you on the regular Innovation and then incorporate the 5 hour, and detox. It’s all to help you learn to shrink your appetite.

05:57

So when you go on program and you just want it over, it’s usually because you’re hungry and you want to go back to eating the way you were. You don’t want to have that restriction, but you need that restriction in order for you to lose the weight. It all goes hand in hand. You get frustrated because the weight isn’t coming off as fast as you want it and you’re trying so hard and I agree – you are trying so hard. I don’t care if you’re giving 30, 70, or 100%. You’re always trying, no matter where you are.

But once your appetite shrinks and that’s usually after three to four weeks, is when clients will start to tell me wow, I’m not even hungry anymore. I can’t believe how fast my appetite shrunk. It takes time. You have to get through those first couple of weeks of being a little hungry, embrace it and know it’s okay. Of course you’re hungry because, whether you’re 30, 90, or 100% on program, you’re eating less than what your body is used to, and that’s why you are hungry, but it’s also why you are losing weight.

06:51

I’m going to keep this podcast short today, but I want to tell you my final thoughts. My final thoughts for you are stay in a positive mindset. I know it can be hard, but you have to really work on it, because the more positive you are about yourself and your commitment is how you are going to live. Negative people live in negative lives and positive people live in positive lives. That’s a very true statement. Every study has shown positive people are happy people.

07:19

One way to start by living in a positive mindset is to change your words. Change the story you’d live in. Change the story you tell yourself every day. Instead of I can’t, say I can or I want to. I want to is even better. You want this. You want to live healthy. You want to think positive. You know you want this. You can do it.

07:39

It’s so easy to live negative, it’s so easy to say I can’t. That’s the easy way out and that will keep you stuck exactly where you are. But when you can embrace the positivity and live in the attitude of gratitude for everything you have and that includes every opportunity. Because you have you have the opportunity every day to be happy, to do the right things, to live healthy. You have these opportunities every day and it’s up to you to live them.

So today, this week, this month, this year, I want you to remember the more you’re in a positive mindset, the more committed you will be to yourself. And the more committed you are to yourself, the better you will feel and live both mentally and physically in your life. And that is when you will feel amazing and that is when you will see your results. Okay, that is all I have for now. I hope this helps. I am wishing everyone a happy, healthy week full of love. Hugs from me to all of you.

~Love to Live Healthy with Josephine Fitzpatrick 

Innovation Weight Loss

Innovation Healthy Market

8025 Jericho Tpke

Woodbury NY 11797

516 802-5055