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

JOSEPHINE

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today I have a very special guest, elizabeth Zagetti. She lives in Miami now. She used to live in New York and she moved to Miami, I believe, after the pandemic, but she has been on program for a little over seven years. We have spoken every day through text with her journey and it’s been just nothing but exciting. I love her. She’s like family to me now. But the funny thing is is I have not seen her in a little over seven years. Of course she sends me pictures, so I see her that way, and of course I’m talking to her every day. We text each other, but I have not seen her literally like in person, over Zoom or in my office and since she was here a little over seven years ago. So I’m very excited myself, but I’m so happy and excited for you to hear her journey that she has been on with me. So let’s bring her in and we can start there you are, yes. 

ELISABETA

Hello, hi. Oh my God, how are you? It’s so good to see you In so long. I know in seven years. Oh, my God, that’s amazing. It’s been seven years. I think it was March 31st when I went to you in 2017. 

JOSEPHINE

Wow, oh my gosh, I know Unbelievable. You look gorgeous. 

ELISABETA

Thank you, so do you.

JOSEPHINE 

Thank you. I always see your pictures, but you look so beautiful in person, so I’m very excited for all the clients to hear your story. They love listening to it because it gives them inspiration that other people do this and go through the same things. I really want them to hear your journey Like from when you started. I know you had lost weight, but then you gained some back, right, yes, with menopause and everything, and honestly you look so young to be even through menopause. And now you got back to your amazing, amazing numbers. 

ELISABETA

Well, actually, I would have never thought that I would be a hundred pounds ever again in my life. The last time I weighed a hundred pounds, I think I was 18 or 19 years old. And I mean my goal weight. Well, let’s start from the beginning. When I went to you in 2017, I weighed 139 pounds and I look completely different, as you can see. I don’t know if you remember

JOSEPHINE

Oh, I totally remember. 

ELISABETA

Anyway, and a friend recommended you and it took me about two months to actually make the commitment to call and make the appointment, because I think people in general are afraid of change. They don’t know what to expect. So I finally decided, I said, okay, I’m just going to make the appointment. And I went to see you and it was so easy, so easy. I remember you asking me questions about foods and what I like to eat, and then you created the menu, and once I started and I made that commitment, I couldn’t believe it worked. I said okay this is crazy how fast, because I’ve tried everything, I mean you name it, I’ve tried shakes and Atkins, I tried every diet. 

You know, my whole life I was, you know, struggling with weight and those diets work, but for a short period of time and you a little , but then you gain more back. You gain back more than you lost. Because once you start eating again you realize you don’t know how to eat the right way which now I know because you have taught me.

You know this is why in my text I always tell you that you’re like family to me now, because we have been communicating on a daily basis for seven years and you have supported me and and you have changed my life. Because your program I don’t consider a diet, it’s a lifestyle change and it has taught me so much on how to be disciplined and how to um, to to not give in to temptation and peer pressure. You know, I have people who tell me, oh, you know, you’re so skinny now so you can afford to go out and and have a few drinks on a Saturday, and I said, no, it’s not my cheat day. So no, I’m not, I’m not going to do it, unless it’s a wedding or something which I always let you know if there’s a special occasion, and I let you know, in advance, 

So, yes, I did lose weight when I first went to you and I remember how excited I was because when you see the scale on a weekly basis going down, you know, and as the months went on and I was like 20 pounds down, I was like, oh, my God, I would have never thought that I could lose so much weight and feel so happy. And the reason this works for me is because I don’t feel deprived, because I know I have that cheat day, you know, on Sunday, when I can eat something I’ve been craving all week, um, and I have to tell you in the beginning, on my cheat day, I used to overdo it, but I don’t anymore. I don’t because, , you know, like when you first start, you feel like, oh my God, this is my only day. You know when I can eat the kitchen sink. You know everything I find. But then, as the years went, you know, went by, I realized that no, I don’t want to eat like that because I don’t want to feel like that, because then the next day I feel awful. But so, yes, when I went to you in 2017, I did lose weight and I was very excited. 

But then Covid happened and I was working from home and even though I I tried and I did, I really did. I kind of was on program, but I wasn’t, you know. So I did gain some weight back again and then I had to make that decision one more time. Like that’s it no more you have to stay on program. So I lost again. You know, once I eat clean, no more cheating, because you know, I watch every single video that you put on on instagram, and now you have the, the youtube, and you always say everything counts. Even a morsel of food counts. It’ll affect your weight, and it really does. So I made that decision and once I I made that decision in my head and I’m very focused, I, I lose immediately. 

JOSEPHINE

We have spoken throughout the whole seven years, I think almost every day, 

ELIZABETA

yeah, every day, yeah, 

JOSEPHINE

and I can literally see it in your text when you are like 100% back on

ELIZABETA

So after that in 2021, in May, we moved to Florida and I don’t know what happened, because it happened so fast. We made the decision in January and I was here in May, and not that I went to hell, because Florida is beautiful and it’s you know healthy and sunny, but it was a huge change and honestly, it didn’t feel like home for a long time and, even though I ate on program during the day, what I did was at night I would, I would pick on my chocolate covered raisins and I don’t know. 

I was just I don’t know if I was a little bit depressed, I really don’t know, but I gained again and so I had to buy bigger clothes. And then, in September of 2021, I again, I made the decision. I said, no, I don’t like myself, I’m not doing this for anyone, I’m doing this for myself, you know, because I need to like what I see in the mirror and I need to feel good in my my own skin. So then you told me about the Keto version of the program. And I said I want to do that. 

And when you told me about the five-hour fast, I was like, wow, this is really awesome and, and I can do it. I mean, people ask me how do you not eat after 2 o’clock until the next day 9 o’clock? I said, easy, I’m not hungry. I’m not hungry because my mind is trained, it’s amazing. Just, you know, I’m so invested in it and I really want it so badly and I’ve been keeping this weight off now for two years and I’m in full menopause, it’s unbelievable I would have never thought I could do it. And of course you know sometimes I go up and down one or two pounds from the menopause and hormones.

JOSEPHINE

Yes that will always happens those one to two pounds flexibility. We all need that. Especially through menopause. That is all hormonal, and water weight your numbers are always 1-2 lbs usually 98 to 100, But we know 100 is your top and 98 is your low so as long as you are within those numbers you are at your happy place. 

ELISABETA

Exactly, yeah right, exactly, I’m so very happy and you really changed my life and I really, even though I’m at my goal weight, you know I still need your support on a daily basis. I still, because for me and I can’t speak for other people, but I need to be held accountable. . So you’re almost like my teacher and I’m handing my homework on Sunday. So it keeps me on track, because I know that even if, let’s say, one night I have like a craving for something, I’m like, oh no, no, because Sunday is your weigh-in and I want to make Josephine proud of me, I want to be proud of myself. So, no instead I have a glass of water, go to sleep and I know Sunday will be here in two or three days, whatever it is, and so I need to have you as my coach, and as my therapist. 

Yes, that’s why I always tell you I will never leave. You know I will never leave because life changes, you know things happen and I will always need your support and your expertise. And you know you’re so knowledgeable. You know so much about menopause and how the body works and how weight loss happens. You know you encourage me and you let me know, It’s okay, if you gain a pound this week, you will lose it next week. And when I see that, then I say to myself okay, don’t beat yourself up, there’s always next week. You’re going to do better, it’s going to be okay. 

JOSPEPHINE 

You are amazing, and you have been so amazing, especially since you have been through so many changes. You really have, I mean like think about it, even from when you started so many years ago, you did great, then you went through COVID, then the big move that was a big deal. You never gave up, even when there were times when you were going through the changes and menopause, You never gave up.

ELISABETA

Yes, yes, and I will never give up. 

JOSEPHINE

I think of when you first walked in my office, I mean, and that was seven years ago and I have to tell you, You were a completely different person.

ELISABETA

Yeah, I was a completely different person. I was not happy because nothing worked and now I am so happy now. You know, I’m confident and, like I said, I’m not doing this for attention or for anyone. You know I’m doing this for myself, because getting older you know it sucks, like you know, as a women it’s really hard. , I think we are all struggling. I know for me at least sometimes, when I say, oh, I’m 52, I’m gonna be 53, it’s like even hard to say it, but it’s reality. And you know, like I said I’m in full menopause. It’s unbelievable I remember just being 30. 

And I remember when I was 30 looking at women in full menopause and they were extremely heavy and that’s another reason why I am so grateful that I started this and I tell people who try to lose weight you know, don’t do the shakes and the you know all these fad diets, they don’t work. You need to change your lifestyle. And I always refer them to you because it works. It works.

When you learn to eat with your new lifestyle I tell them I’m never hungry, I’m not deprived, I’m very healthy. I just had blood work done, a full panel. You know everything is normal, you know. So I’m not deficient in anything. I eat very healthy and you know, I just eat less. 

JOSEPHINE

I love so many things that you said because one I feel like so many people going through menopause they think like that’s it, like I’m I’m done, and they could never look like you. I mean it’s just so inspiring for so many people you don’t even know. Listen, you’re at your lowest weight, I mean since you’ve been 18 and you’re in full blown Menopause, I mean that tells you right there, like what you’re capable of if you change your mindset. You know you have to change your mindset. It’s always about the mindset.

ELISABETA

Yeah, yes, yes, and, like I said, don’t look at it as a diet. This is a lifestyle change and it’s a healthy one. I feel like I have more energy, I sleep better, because, you know, because I don’t go to bed bloated, you know, and I just I love it. I truly, truly love this program. I love your support. You are my friend, you know you’re like family to me and just you know you’re so encouraging and inspiring and I don’t know what I would do without you. So when I say that you changed my life and I’ve said this many many times to you in my text messages it’s the truth. You have changed my life. Because, yes, I’ve seen many women who give up when they’re in menopause, and you know they gain a lot of weight and they don’t know what to do, and I’m very grateful that you know that I look and feel like this. 

JOSEPHINE

Oh my gosh, I’m so happy for you. There’s no better feeling. But I wanted to say one thing, because I do ask everyone this Do you exercise? Have you exercised? 

ELISABETA

Yes, Yes, I do, Well, because I lost, you know, a lot of weight. I, I became very very thin. So I started to do my own weight training. Just, you know, push up squat sit ups, 

JOSEPHINE

You lost your weight first, and then you started incorporating the exercise after you lost the weight right,?

ELISABETA

Yes, exactly. And since I’ve been doing them, it’s been about close to a year now that I’ve been doing all the exercises, and, my whole body, looks different. You know my sister and my mom they’re my biggest supporters and they’re telling me like, wow, now, now you look fit and healthy, you look great. You know like you lost all that weight. And now even though you still weigh the same, but now you have a shape. You know like my legs are toned. You know my butt, my stomach, my arms.

JOSEPHINE

Yes I can see your arms look great 

ELISABETA

Thank you, Yes, so I just do my own thing, I don’t I don’t need a trainer, I just do my own workout and of course eating on program and not cheating, and you know, and drinking my water. So, my skin looks nice and hydrated, I drink a lot of water. And I follow everything that you tell me and it really works and I highly highly recommend it to anyone who wants to live a healthy lifestyle 

JOSEPHINE

I literally cannot wait for people to see your before and after, you actually looked older when I first met you 7 years ago 

ELISABETA

I know It’s unbelievable. It makes me so happy but I know not everyone understands. I have a friend who tells me oh, you know, just accept your curves. And I said, but you don’t understand. You know, that’s you. You can accept your curves and I respect that. But to me I’ve always been thin, small, like when I was younger, you know, in my 20s, I’ve always been a petite girl and and I know that’s when I feel good, I want to feel good about myself. This is how I think and that’s what makes me happy. If you want to embrace your curves that’s on you if that is what makes you happy. But being petite and small is what makes me happy. you know this is what makes me happy. You know fitting in a size 2, I bought a size 24 pair of jeans and I’m so so proud of myself. 

 I was like, oh my god 24. Like, oh my god, I’m like so excited, so excited it just gives me joy, you know, because, like I I think I’ve said this to you before there’s so many things in this life that we have no control over, right, like you know, loved ones getting sick or passing away, or my little doggy passing away, but what I put in my mouth I have control over that’s. That’s the only control I have.

JOSEPHINE

I love that, and I preach it and I agree a hundred percent, an I do think that you really live that and that’s one of the things I love that you do. And I say this to people, because I always see the ones who have the best results. They really live the program, they know they’re in control, they live it, you know, and that’s what makes the difference. They don’t just do it, they live it. 

ELISABETA

Yes, I live it, yes, and and I wake up every day and, and I know I start eating at nine and I know I have that window between nine and two and I’m good, I really am. I’m not hungry after two o’clock and I get my nutrients in. I drink water, you know, of course, I drink water even after two o’clock, but that’s it. 

I just drink water and I’m not hungry. I’m very satisfied, I’m very happy and, like I said, I sleep better and I wake up in the morning. I’m not bloated, I feel light, I feel great, yeah, and putting clothes on, you know it just feels amazing.

JOSEPHINE

Yes I know that’s a great feeling. 

ELISABEA

And you know when I look in the mirror I like what I see. And it’s nice because of course, people at work notice when I started losing weight and you know it’s nice to get compliments, of course, but I really do it for myself. Because it makes me feel good.

ELISABETA

So I told you I will never leave. You can’t, you can’t, get rid of me. I’m staying with you forever because I really, I truly need your support. So that’s how I feel about it. 

JOSEPHINE

That’s amazing. Thank you so much you are amazing. 

ELISABETA

Truly, you are such a blessing. I am so grateful to the person who referred me to you because you have changed my life. I swear you really did, even though I’ve had some hiccups in the seven years, but for the past two years, thank God, I’ve been doing great and I am determined to continue on this path and not let anything you know get in the way. I thank you for being you, for your knowledge, for your expertise, for your all your support. I’m so grateful, thank you. You’re so kind and and your words of encouragement. You know they stay with me and and they they motivate me everyday. 

So I want I want to say thank you so much. I love you so much. 

JOSEPHINE

I love you. I’m so happy, thank you.

Thank you! Thank you so much, Elisabeta. That was amazing. You are so inspiring. I know the clients and the customers are just going to love listening to your story. 

Everyone struggles as we get older and you know, I think you have proven that, just because you’re going through menopause, just because you’re in your 50s, you can still be and look the way you want to. The way that makes you feel the best, by doing the right things and following. And, yes, sometimes it’s hard and you will have hiccups, but you can get through it and you’ve proved that and I’m so proud of you. Don’t ever give up. That is a great message for everyone. Do not ever give up. It doesn’t matter your age. It doesn’t matter what you’re going through. She is the lowest she’s been since she’s 18 years old and she’s 52 and she has never looked better in her life. 

So so proud of you, Elisabeta, and I’m so happy I got to see you so happy.. So thank you everyone for tuning in. Thank you for all the feedback. I love it, I appreciate it. It makes my day. I’m wishing everyone a happy, healthy week full of love and hugs and kisses 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

516802-5055

WWW.INNOVATIONWEIGHTLOSS.COM

WWW.INNOVATIONHEALTHYMARKET.COM

SPEAKER: Josephine Fitzpatrick 

Hi everyone. Welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today’s topic is priorities. Yes, we all have them. And for many, they are the same – And for some, they’re very different. Now, of course, if we look at the true definition of priorities, it means something that is more important than other things that need to be done or dealt with first, or something that is regarded as more important than something else. 

But priorities and daily priorities are two different things, right? Even though some may overlap. So like when we talk about priorities as a whole, like example, my priorities in life are my family, my health, my clients, my career. Those are like my top priorities. But then when I talk about my daily priorities, of course, again, it’s my family and it’s my food for the day, my exercise, my chores, and my work. So even though some overlap, you still have your overall priorities and daily priorities.

And it’s so important that you know your priorities and what is most important to you. In a perfect world, of course, we would want to do everything and give our full attention to everything every day, but it’s impossible. That’s how we get overwhelmed. I’m constantly reminding my kids, when life gets overwhelming, list your priorities and follow through with them. Not every task is equally important, even though you may feel like it is.

Put the most important tasks that have to be done closer to the top of your list. And when you prioritize, you’re allowing yourself to identify the important tasks at that moment. And you give those tasks more attention, more energy and time. It allows you to spend more time on the right things. You know, we face multiple demands on our time and energy every day. And it’s often these demands that we didn’t schedule that override the original schedule and that results us with the feelings of losing control. 

Now it’s usually when this happens that you grab something you shouldn’t be eating, right? Something comes into your schedule that you weren’t planning on, that you had to do or you have to do. And now it has disrupted your list of priorities. So what do you do? You grab something, you eat it, and now you feel out of control because now you’re like, okay, I just went off my program. I’m off my program, so I might as well eat something else. And now you realize, you’re prioritizing how much more you’re going to eat today instead of focusing back on your original list of priorities. 

Now, what I want you to understand through this is don’t grab and eat when things go a little bit crazy in your life. Okay. Because what you have to remember is when you stay focused, this is when you really need to stay in control. That’s what’s going to help you get through that dilemma. That’s what’s going to help you get through that extra priority or that extra challenge that has reached into your list and decided, I need to be on this now. 

Remember, the most important priority to keep you at your best to get you through everything else you have to do and get you through the unforeseen demands, the answer is always going to be eating on program. Eat on program, follow your meals and snacks, get your exercise in. I promise you, when you do that, it is going to help you with those list of demands you have, and with those list of priorities and any extra challenges that come on your path. 

Eating clean, staying on programs, sticking with your exercise, sticking with your meals and snacks always has to be one of your top priorities because when you can feel in control with that, everything else is easy. While family, work, school, exercise, friends, party, celebrations, the beach, whatever it is, it’s right at the top of the list for that day, eating on program is what helps you be 100 % with all your top priorities. 

Why? Because when you’re on program, you feel great. And when you feel great, you are a better mom, dad, wife, husband, son, daughter, worker, friend, whatever it is, you are better at it, or all of them. When you’re eating on program, you feel healthy, fit, strong. You can think better you react calmer and you give better advice to those who need it. You enjoy so much more in life when you feel good. When your jeans are fitting you or when your jeans are loose or your clothes just fit now, your whole world could be falling apart and you feel like, it’s good, I got this, I put my jeans on, I feel great today. But when your jeans are tight, you can’t fit in your shorts, your world is falling apart, you are falling apart with it. 

Now, of course, I’m just using the clothes as an example, but we know how much it means to us to feel good in our body. If you want to really be there and be strong and take care of everything in your life 100%, you have to take care of yourself first and make sure you are in a good place. Because only then will you be able to take care of everything else properly 100%. When you are on program, you’re feeling amazing. You’re the best you can be for yourself, your family, your friends and for your job. You will even exercise better and more often when you are eating on program. So at the end of the day, eating on program helps you stay focused so you can perfect all the other priorities in your life. 

So how do we really do this? Well, one tip is put yourself in a driver’s seat when it comes to your time. If you don’t plan out how you want your day to go, it’s very easy to end up in the reactive mode. This is why I’m always talking to you about the importance of planning and preparing. If you don’t plan and prepare, when you get hungry, you will react. When something goes wrong in your day, you will react. You’ll grab anything in sight. 

But when you plan, and when you know what you’re doing, you don’t have to think about it. Whether you’re doing the five hour, the detox, the regular innovation, you have your food set. You know where you’re going. You know what you’re doing. You know what you’re eating. You know you will stay on your game and be able to put a hundred percent into all the other priorities and feel amazing at the same time. You have to remember you are responsible for you, no one else.

Remind yourself frequently that you are ultimately the one who is responsible for how you use your time, your effort, your energy, how it’s all spent is up to you. Like many others, you will still get off track at times and have to deal with surprises that pop up. We all do. This happens to us all, whether it’s in family, career, personal life, whatever it is, regardless of what pops up in your life, you will be able to handle it. 

Harsh times will occur throughout our lives. We can’t control that, but it’s up to us how we react to them. I want you to always remember this, it’s not what happens in life that is as important as how we react to it. And if you are on program, you’re in control, you’re feeling good, you’re feeling strong, you’re feeling healthy, you will truly be able to handle things so much better than if something harsh comes up and you are already in a negative place, both mentally and physically. 

For those of you who have been on program and are currently on program, you know exactly what I’m talking about. We have had hundreds of clients return this past month. It happens all the time. Summer’s coming, people fell off, or they just need a little check -in, or they just want to get in a little better place for the summer. 

For me, I’m truly grateful when clients return because it makes me happy they know I fully understand how life can get in the way. And it doesn’t take much to get you off your path or just to have a little extra. I never judge. To me, it’s all about moving forward. Don’t dwell on the negative, don’t dwell on the past, but instead move forward in the positive. Because moving forward positive is the only thing that is going to get you to where you want to be. That’s all that matters. 

There is nothing I want more for my clients then to be the best they can be every day and feel the best they can every day. I know how feeling good can literally affect everything else in your life. I love when I get the messages, they are so happy to be back on program and how when they are on program, they just feel so much better, happier. They love when everything starts fitting again and they absolutely love that feeling of being in control. Being in control of their food, the day, of their life, and their priorities. Nothing truly compares to that feeling.

You know, I’ve talked to so many clients lately about priorities, and the scale is always one of the priorities. It shouldn’t be though, it should be the way you feel, but we know how important that low number is too see. We know when we step on the scale, at the moment it feels like everything, but the truth is when you are on program, you’re eating clean, in control, in control of your day, your life, that’s what really makes you feel amazing. So whether you are at your lowest number now or not, it doesn’t matter. What matters is, when you are back on program, you feel so good. You’re in such a mentally and physically great place and in control. And that is really what’s life changing. I tell you all the time, the scale will follow. My final thought to you is we have to remember, we are not given a good life or a bad life. We are given a life and it’s up to us to make it good or bad, happy or sad. 

When you’re in control, I promise you are going to feel like you have a really good life no matter what’s going on. 

Okay. I hope this helps. I hope everyone has the most amazing happy healthy week. Hugs and love for me to all of you.

~Love to Live Healthy with Josephine Fitzpatrick 

WWW.INNOVATIONHEALTHYMARKET.COM

WWW.INNOVATIONWEIGHTLOSS.COM

INNOVATION

8025 JERICHO TPKE

WOODBURY, NY 11797

516802-5055

00:00 – Speaker – Josephine 

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. This week’s topic is stop being afraid, and I know in today’s world that sounds so much easier than it feels. I mean, look at last week. In one week we had an earthquake, we are in retrograde and we experienced an eclipse. It’s a lot for people. We have been through a lot with world destruction, political issues. It can go on and on. But the truth is it’s life and it’s not always supposed to be easy and we’re not always going to have all the answers. But what we do know is we are here and we are so lucky and blessed to be here, and that is one thing we can and should never forget. 

00:42

When it comes to weight loss, it’s very easy to be afraid. I see my clients all the time. I see what they’re afraid of. They are afraid of failing, they are afraid of self-sabotaging, they are afraid of being hungry, they are afraid of temptation, they are afraid of working so hard and being disappointed. And that’s okay. It’s okay to be afraid, but what’s not okay is to not try because you’re afraid, because everything I just said failing, self-sabotage, being hungry, temptation you’re in control of most of them. 

01:16

I know it’s not easy and we will never have all the answers. We’re not supposed to have all the answers. You know no one does. You don’t reach a certain age, a certain social status, a certain position in your career and suddenly have it all and have all the answers. It doesn’t work like that. There is no secret potion, there’s no lucky token and there’s no prayer that will change the course of your life in the snap of your fingers. You will never know all the answers and sometimes, because we don’t know all the answers, that’s what makes it so uncomfortable. But when we talk about weight loss, what we can find comfort in is that you have a plan, you know what you have to do, you know if you prepare and follow through your menu you don’t eat in between your meals and you work really hard and you are consistent you will absolutely see results. And you know this because so many of you have already done it and those of you who haven’t done it know clients that have done it and you see the results. 

02:14

But again, it’s not easy because you also know the results won’t come unless you try. So, whether you’re afraid or not, you have to try, you have to start, you have to work hard, you have to push yourself. You have to be okay with being outside of your comfort zone. Because think about it that’s why it’s so scary, that’s why you’re afraid, because you’re outside of your comfort zone. 

02:37

You feel like you need to have all the answers because you’re outside of your comfort zone, but the truth is, like I said before, there’s no one who has all the answers. There’s no perfect time. There’s no perfect situation. What is most important, you have to just start. You have to follow and be consistent. You don’t need to know all the answers. You just have to put the work in. That’s what gives you the results. 

03:01

And what you need to know is that every day you follow, you will learn more and more. You will see more and more results. Every day that you are consistent, you will feel better and better. You’ll feel better outside of your comfort zone. You will no longer be afraid. Think about it, for those of you who were always on the innovation program, when I introduced the five-hour and the detox program, you were completely out of your comfort zone. 

03:26

Yet you trusted in yourself, you listened, you follow, you learned, you worked hard and the results have been absolutely amazing. I mean, I have clients who have never been so thin in their entire life and all ages 30, 40, 50, 60, 70, even eighties. I have a client yesterday it was her birthday, 85th birthday she texted me and she has been at her goal with me for some time. That’s incredible. I just love that. But again, it doesn’t mean that it’s not scary, it doesn’t mean that you’re not going to be afraid. You won’t be afraid if you keep trying. If you keep trying, you will see how you get less and less afraid and will believe more and more in yourself and the results.

04:07

This is a game. You know life is a game and I mean that in the very best way. You put the time in, you work hard, you learn, you learn the rules, you see how it goes, you see the results, and this is in all aspects of your life. You have to try and work hard, you have to get over the fear if you want to reach any goal. And when you do that and you try really hard and you put the work in, I truly believe that, even if they are not the exact, 100% results you wanted, you will still get results, results that make you so much happier than doing nothing at all. Is it challenging? Yes, of course. Everything in life can be challenging, especially if you think of it that way. 

04:47

You know for those of you who know me, you know I’m a big believer in mindset. I believe that what you believe in, what you put your work into, what you put your energy into, that’s what’s going to happen. Dreams and goals are not always supposed to be easy. And everyone’s dreams are different. While it might be weight loss for you, that is your dream, to be a certain size or number, for someone else it’s another dream entirely. But all dreams and goals are challenging, no matter what they are. And the only way to succeed at them is to work hard at it every day. To have a positive mindset, believe in yourself, put your energy into it and work hard at those dreams and goals every day. And if you do that, I can promise you will see results every day and every week you will get closer and closer to what you want. And remember when I say you’ll see results every day it might not be on the scale, but you’ll see results in how you feel, how your clothes fit you, and eventually it will be on the scale, but you have to look at all your results. 

05:50

Let’s remember it’s in the challenges we face every day, every week, every month. That’s where we learn the most and it’s also what makes it so exciting. You know, as you succeed with each challenge, you’re trusting yourself to overcome the next challenge, the next future obstacle, because every time you do it you’re getting stronger and stronger. You gain great advantage when you overcome your challenges because you’re also learning discipline and control. You know, and we have to remember that learning discipline and control is going to help us in every area of our life. 

06:36

I want to quickly tell you about one of my clients that I have that I won’t go too deep into because she’s planning on doing a podcast with me when she reaches her goal, and it will be soon. So I really don’t want to get into the story, but just to give you an idea about her. She came to me about 10 years ago, probably more, and she lost all her weight, got to numbers she never thought possible and she stayed there for a really long time. But then, of course, things happen in life as they often do, one thing or another and you know, like I said, I’m going to leave the details to her. But right before she came back, you know she started gaining weight and in the beginning she was kind of ignoring the extra weight and she would ask me and then eventually she couldn’t ignore it anymore. So when she started back, you know it was really difficult. You know my point is through the story. It wasn’t easy for her. You know she lost a pound, she lost two pounds, but just going back so strict, after not having to be so strict for so long because she was basically maintaining for years, so going backs trick again, she struggled. You know she questioned it, she questioned me, she questioned the food. I kept telling her to trust me, trust the program, trust the food. Everyone eats it, everyone loses. And now she’s just doing amazing. You know she got through the hard part and that’s my point. 

07:46

You have to get through the hard part. It’s not the first week, the first week is not the hard part, it’s the second through like the fifth week. It’s really tough because you have weight to lose. And the second through the fifth week week is you’re really not seeing what you want to see for all the work you feel like you’re putting in, but then all of a sudden, all those pounds add up, all those ones and twos, they add up and by the sixth week you are feeling amazing. Then, all of a sudden, you start to see the better number, you start to see the difference in your clothes. You start to see how you feel. Your body image is better, your confidence is better and you know you can do it. You’re working hard, you’re putting the time in, you’re seeing the results and you feel confident. You’re no longer afraid. So you really have to give yourself that second to fifth week. Get through that. That’s the hard part. It’s gets so much easier after that.

08:45

It’s funny, as I was just telling you that story, I’m thinking to myself. I can guarantee there’s so many of my clients that are listening to this and they think I’m talking about them, because I didn’t realize. But, as I was talking about the story, there are so many clients in the last couple of months that went through this and now they’re in such a great place. Not all of them are at their goal, but very close and very happy and in a place where there’s no turning back because they got through the hard part. They’re so happy about where they are. They’re so happy being back on program. They’re so happy feeling good again. Their clothes are fitting. You know, they all had to restart for one reason or another and they got through the challenge of starting. They got through the second and fifth week and when you can do that, it’s going to make such a big difference. It’s going to take the scariness out of everything. 

09:25

So again, my point is if you can get over being afraid, being afraid of failing, afraid of the hunger, afraid of the temptations, you will do it. You know deep down you can do this. You can do anything you want to if you put your heart and soul into it, if you put your energy and beliefs into it. Yes, it takes a positive mindset, hard work, consistency, but you will get to where you want to be. You have to learn to talk yourself into it. Talk yourself into it and stop talking yourself out of it. 

09:56

And, especially in the beginning, instead of looking for excuses to go off program, you have to make all the excuses why you should stay on program, why you want this, why it’s important to you. You know, again, when we’re talking about mindset, if you keep yourself afraid, you will stay afraid. If you make excuses for yourself why you can’t do this, then you won’t do this. Your negative mindset will keep you stuck. You don’t want that, because when you keep yourself afraid or tell yourself excuses why you can’t do something, it’s causing yourself to limit yourself. I really believe that tell yourself excuses why you can’t do something, it’s causing yourself to limit yourself. I really believe that. That’s why you’re staying stuck immediately. It’s going to give you reasons to go off and do the wrong thing. This fear and these excuses keep you going down the same old path, preventing you from reaching your goals. 

10:46

And if you really want to lose weight, feel great and have control over your life and your happiness, then you have to stop being afraid and stop making excuses why you can’t do it. When you start to struggle, I want you to remember me telling you this, Life is hard. It’s supposed to be hard, but it’s also the challenge that makes it fun and exciting. Don’t be afraid of it and don’t make excuses for it. Instead, live it. Live your goals, live your dreams. That’s what’s going to make you happy. Get through being afraid. When you’re through being afraid, it’s going to be life-changing. It’s not about being perfect. It’s about going after what you want and making sure you’re working hard to do it, put your energy in it. So, if you’re one of the clients that are doing all the right things which I know so many of you have been, and I’m so beyond proud of every one of you Keep going, keep working hard. Every day, you are closer and closer to your dreams and goals. Every day you feel better and better, and I love that. 

11:50

Now, if you are someone who has not started or has not been doing the right things and want to start, this is your motivation today. You have to start by following your menu, not eating in between meals and snacks, having the discipline to work through your challenges and fears. It takes planning, preparing and following through with your day. It takes not making any excuses on why you should go off program. It takes consistent hard work and, most of all, it takes you loving yourself enough to walk away from the temptations. You have to be willing to put your immediate wants aside for your future results, and when you can do that, you will see the very best results. It’s time to stop being afraid and start being excited. Start today 

Okay, that’s all I have for you today. I hope this helped. Thank you so much for tuning in. I really appreciate all the feedback. It truly makes my day. I’m wishing everyone a happy, healthy week full of love and blessings. Hugs from me to all of you. 

~Love to Live Healthy with Josephine Fitzpatrick

Speaker Josephine

Hi everyone, welcome to the Love to Live Healthy show. I’m Josephine Fitzpatrick. Today’s topic is being incredible can sometimes be uncomfortable. We know this right. If you want results, you have to be willing to do what it takes, and this is what it takes. It takes getting up every day and working towards your goal and agreeing that some days will be very, very uncomfortable. And that’s okay, because it’s those tough, uncomfortable days that you get through that make the biggest difference in your outcome. When those uncomfortable times or days appear, you need to work harder to get past them. Don’t waste time thinking of an easier way, because there is no easier way than doing the right thing. The time you actually spend trying to find an easier way or a shortcut could be the time that you already invested into the work that would be getting you to where you want to be. 

Now. Listen, I even tell my kids this all the time. For most of us, life is so simple if we don’t complicate it. If you want to do well in life, you must get up every day and work hard toward what you want, what makes you happy, toward your goals. Don’t waste time looking for shortcuts or easy. Just get up, work hard, make good choices and you will reach your goals. We all have to work, and it should be at multiple things in life – at our jobs, families, school, at our love life, at our health and our body. Everybody has to work hard to get to where they want to be, to make good things happen in their life. But the point is, no matter what it is in life that you are working for, if it makes you happy, you get up every day and you put the time and effort into it, I promise you you will reach your goals. You will make it happen. Yes, it may happen slower for some, but slower, or fast, it will happen if you keep doing the right things. 

Now, when we talk about everyday life, this applies to everything. Right, consecutive days, hard work, making good decisions will lead to incredible results, no matter what you’re putting your time and effort into, and when you continue to do the right thing, the journey is always going to be just as exciting and rewarding as the outcome. Every day you are closer to what you want. Every day you feel better and better mentally, physically. Every day you are closer to what you want. Every day you feel better and better mentally, physically. Every day you have more and more control, and this should apply to everything in your life the more it makes you happy, the more likely your success will be. 

I will tell you one thing, if you haven’t already started working towards your goals and toward where you want to be, I suggest you start now. Spring is here and it is not waiting for you to get ready for it. If you want to be amazing and feel amazing this summer, there’s one simple solution Follow your program. Do the right thing for your body, do it for your mind. Stay on your program. As you know, there are all types of people in the world. There are those who do and those who talk about doing. You have to decide who you want to be. It’s up to you if you want the very best results. It’s up to you if you want to be thin or you just want to talk about how you wish you were thin, how you wish you were eating better, how you wish you were healthier. If you want to be a talker, be a talker. If you want to be a doer, start working towards it now. 

We know one of the very worst feelings is having a party, an event, an occasion and not being ready for it, and looking back and saying I should have, I could have, why didn’t I? You know, some things come up out of the blue and we just think, oh, I wish I would have known, I would have had more time, I would have made sure I was ready for it. But spring is here and summer’s around the corner. And we go through spring and summer every year, so it’s not like you didn’t know it was coming. So you’re either going to be ready or you’re not going to be ready. Right now you have the time to get yourself in motion and make the changes you need to make, to see the differences you want to see. And while many of you still might not reach your goal by summer, if you start now, you will know you’ll be closer to it than you are today. If you start now, you are going to be so much in a better place by the time summer comes than you are today. 

So here are some things I want you to do to remember when you are trying to be the best you can be. 

-You will see the best results when you have six consecutive on-program days every week

-One Cheat Meal and dessert a week

-Exercise is amazing, but only if your food is amazing as well. You can’t eat more because you’re exercising, not when you’re trying to lose weight. 

-Stop making excuses. You are only hurting yourself. 

The bottom line is if you want to be amazing, look amazing and feel amazing, then you have to put the work in. You have to follow your program, you have to be a little hungry and you have to want this more than anything. Temptation will always be in sight, but you have to be stronger than what’s in front of you. You have to look at yourself and visualize. What do you want in two weeks from today? Where do you want to be? Where do you want to be in four weeks from today? Two months from today? Every weight loss day is one day closer to the person you want to be. 

You can only fight the addictions, the habits and the poor choices if you recognize. You have them, so own them and move on from them. If you have been amazing, then continue to be amazing, and if you’ve not done the right things to make yourself happy, then start today and make yourself happy. Make it happen. You are the only person who has control over your happiness, just like you are the only person who has control over being unhappy. We have the same control to be happy as unhappy. It’s always in our choices. You are the only person who can get in your own way today. So make it happen. Don’t be a talker, be a doer. You can do this if you really want it. 

Okay, that’s all I have for now. I want to tell you in two weeks from now, we will have another fabulous story from one of our successful weight loss clients. I can’t wait for you to hear her journey. So please make sure you subscribe to the podcast, because if you subscribe, then you will immediately get notified every time we have a new show, so you don’t have to keep checking. Subscribe. Give it a thumbs up. It helps the program, it helps you. It’s a great way to find all our shows and be notified immediately. I want to thank you all for joining me and listening to the Love to Live Healthy show. I’m wishing you all a happy, healthy week full of love. Hugs from me to all of you. 

~Love to Live Healthy With Josephine Fitzpatrick