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september Tag
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Tag: september

FitnessHealthy TipsLifestyle
September 6, 2016By Josephine Fitzpatrick

Positive Thoughts, Positive Actions, Positive Results

 

Weak is he who permits his thoughts to control his actions; strong is he who forces his actions to control his thoughts.  
 
When I read this quote, I couldn’t help but think of so many of you. When we feel mentally weak it’s so easy for us to let our thoughts take control of who we are and what we want. It becomes a snowball in our life to let our thoughts about food and drink affect our actions and in return affect our life in a negative way. When our thoughts take control it can make us depressed and sad….it can turn any day into a bad one. It’s the time that we feel mentally weak that we choose to let our guard down and we begin to self sabotage with unhealthy choices and actions. These are the choices that affect not only us but everyone important in our life.  
 
The reason I felt so strongly about writing this today is because whatever negative you did these past few weeks/months may hit home today. Whether you are off to work and your clothes don’t fit or you have come to the realization that you gained 10 lbs from summer fun. Either way it’s an easy time to let your thoughts control you actions and continue to spiral out of control.  
 
The second part of the quote is what I want you to focus on today – it’s when we are mentally strong we turn the tables and we force ourselves to do the right thing and control what we want and who we become. Regardless of how much temptation is around us we choose to be healthy and happy and stay that way. We wake in the morning with the 100% intention to feel amazing and do the right things and thats what we do. Day and night our mental strength controls our actions and our actions control our thoughts to stay happy, healthy and fit.  
 
I know I don’t have to ask the question- which do you want to feel? I already know the answer. In fact, for most of you it’s not one or the other it’s both, and it’s both too often. It’s what constantly causes the vicious roller coaster ride you put yourself on day in and day out. One day you feel confident and amazing the next it’s self pity and indulgence. It’s the same 5 pounds you keep losing and gaining. It’s an unhealthy path because it can change your day and thoughts mentally on a daily basis.   
 
Today I want you to make a commitment to finally be done with the roller coaster and want to step off the ride forever. The best way to do this is to start focusing on quality goals as much or more than quantity goals. 
 
Focus on goals and actions that are more important than the scale moving an ounce in either direction. I’m not telling you to forget the number all together, I know how important that is for you to be aware of and to monitor your progress. I’m just saying in addition to the number moving in the right direction you should think about another goal and positive actions that would mean a lot to you and possibly change your day/life. Focus on goals that will help you get the number moving in the right direction and positive actions/goals that will trigger more positive actions/goals in your daily life.  
 
 
The following are some examples of positive quality goals you might want to focus on so that each day is more productive and positive than the next:
 
1.  MY FAVORITE: Make it a priority to eat healthy 6 days a week and cheat only 1 day a week.
2.  This month start to plan ahead everyday and have your meals and snacks packed in advance.  
3.  Do not get upset over anything that is not meaningful to yourself  and your family.
4.  Don’t let yourself get caught up in gossip and find yourself eating on the phone. The person you are talking about is exercising while you are talking about them.  
5.  Make a commitment to learn to run 1 mile without stopping or walk a fast 2 miles.
6.  When you feel sad make yourself laugh.
9.  When you start to feel depressed let yourself sing a happy song out loud.  (Sounds silly but it works!)
10.  When you feel fear -make yourself push forward.
11.  If you feel uncertain – raise your voice louder in confidence.
12.  If you feel insecure – think about your past successes.
 
 
Repeat them, follow them and live them. Whether it’s one or all of them – Promise yourself that you will focus on a positive life mentally and physically. It’s important for all of us to recognize and identify our emotions and learn to control our thoughts and moods through positive actions. When you wake in the morning I want you to fight to start positive and stay positive. Everyone has issues. I tell you all the time that no one’s life is perfect, it doesn’t exist. What does exist is living a perfect life. Those who live a perfect life make it perfect with their positive thinking and positive actions. They stay on their path and in control because they want it. They work everyday to live and be happy. Don’t look for problems because I promise you will find them. Look for the positive, the happy, the playful and the control to be who you want to be and feel the way you want to feel. 
 
Start today. Focus on feeling good, and to feel good you have to eat healthy and on program. Focus on exercise because it gives you energy and strength. Focus on accomplishing your everyday tasks at work and home. Make a list and focus on getting it done. Be a good person, listen to your children, talk to your parents, and put positive effort and time into your significant other. Make the priorities in your life based around the most important things – your health, your family, your home, your happiness, your career!
 
 
 
 
POSITIVE THOUGHTS
GENERATE POSITIVE ACTIONS
THAT ATTRACT POSITIVE FEELINGS 
ALL OF WHICH CREATE POSITIVE RESULTS!
 
 
~Love to Live Healthy with Josephine Fitzpatrick
 
 
 
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
Read More
FitnessHealthy TipsLifestyle
September 1, 2016By Josephine Fitzpatrick

Back to School Time

 

The transition from summer to fall is one of the most challenging and chaotic of the year. We go from vacations and camp, to school, college and busy activity schedules. The weather changes and the sun sets earlier. The days feel shorter when it already feels like there aren’t enough hours in the day to get everything done. This is a time when we are constantly on the go and thinking about the next thing, which can mean hasty decisions and grabbing whatever is fast and easy when it’s time to eat. Now is the time to prepare and make sure we give ourselves a hand. Stock your fridge with healthy food. Cook meals ahead of time. Have snacks on hand that you can eat on the go and during your commute. Look at menus ahead of time when you know you are going out to eat. One of the best ways to fight temptation is to eliminate it – know your weak points. Whether it is late at night, after school or work or right after breakfast, be prepared for when you tend to go off your healthy plan. Stick to your exercise routine or make adjustments around your new busy schedule.

 

Many college students are already at school. This can be a stressful time for parents and students, whether it is their first year or they are graduating soon. Overeating is a common concern caused by the stress and anxiety of college life. Between studying, homework, classes, professors, time management, sleep schedule, social adjustment, relationships, jobs, moving or commuting, worries about the future, final exams, being homesick, graduation, etc. – students can find it hard to eat healthy, find healthy foods to eat and know what to eat. It will take some time to figure out dining halls and local places to eat, but there are always options. And if you are a member of the Innovation Online Program you can reach out to us at any time and we can find the best food options on campus for you. The important thing to remember is that eating won’t take the stress away, it will just delay it or give you relief for a few moments. Instead of turning to food, try some problem solving techniques such as making a to-do list to prioritize your tasks and work on them one by one. If procrastination is the problem, try working in a new location away from any possible distractions. If you are burnt out there’s nothing wrong with taking a break, a short nap or doing something you enjoy. Exploring your neighborhood and campus is a great way to get comfortable with your surroundings and get your body moving. If you ever need help, reach out to a parent, friend, family member, professor or advisor. Find what works for you and have a healthy and successful school year!

 

For most younger kids, today is their first day of school. Make them a part of lunch prep – they can help plan their lunches with your guidance. Whether it’s our PB and J bites, a turkey sandwich on white bread or whatever they love, including them in packing their lunch can help them learn about healthy eating and give them confidence and independence. One important thing you can remind them of is that just because they are back to school that doesn’t mean the outdoor fun is over. Spend time outdoors after school and on the weekends as long as the weather is nice. You can pick fruit at a farm, attend a concert or sporting event, see a movie at a theater or outdoors, have a family barbecue or picnic, go to the park or beach one last time, and the list goes on. It’s a great way to connect and regroup as a family as the school year takes over.

 

There are many of us who wish that summer would never end, and how could we not? It would be great to always be on vacation or away at camp. Living completely carefree and not worrying about the consequences. But the reality is you had your fun and now it’s time to get serious, take care of your health and body both physically and mentally – the only way to do that is to get back on program 100%. There is a great deal to look forward to in the upcoming months and if you start now you will be in a good place in time to enjoy the next Holiday season. The first days of September and the fall season is an exciting time of opportunity, new beginnings and unknown potential. Build a strong and healthy momentum now and make September a successful month for you and your family that will continue through the rest of the year.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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FitnessHealthy TipsLifestyle
June 22, 2016By Josephine Fitzpatrick

Be Powerful, Be Positive, Be Amazing!

 

Did you know that your mind is so powerful it can actually heal you! When you are positive you are powerful and then you are amazing! Studies show that some positive people have such powerful minds that they can actually heal themselves from illnesses. Of course it’s with the help of medicine and sometimes surgery. But the point is, negative people bring negative situations into their life and positive will bring positive.

 
 A positive person anticipates happiness, health and success, and believes he or she can overcome any obstacle and difficulty. Health benefits that positive thinking may provide include:
 
– Increased life span
– Lower rates of depression
– Lower levels of distress
– Greater resistance to the common cold
– Better psychological and physical well-being
– Reduced risk of death 
– Better coping skills during hardships and times of stress
– Weight loss

 

That’s right – weight loss! Of course the examples above are all important, but the key I want you to focus on is that your mind is so powerful that when you want something enough and you are positive about it you can talk yourself into it. If you are positive and really want to lose weight you can talk yourself into not being hungry. You can talk yourself into being thin! If you don’t believe it – then you are being negative 🙁 
 
When you are positive you believe you are powerful. In fact, you believe you can do anything you set your mind to. If you want it, you can do it – It’s a way of life. Everyday you need to talk to yourself about being positive, and about living positive and most important, believing in yourself. We all know that being positive is a lot healthier than being negative. But did you know that you can actually train your brain to be positive? For some people, being positive is not as easy as it is for others. The power of positive thinking goes way behind just being happy. It is all about approaching life and the obstacles in it with a confident attitude. Facing the day with “I can do this!” because “I can do anything!”
 
How do you train the brain? You have to tell yourself everyday that this is your life and you can do anything and be the person you want to be. You have to believe that everything and anything is possible. You have to want to be happy and you have to want to be amazing everyday.    
 
When my clients come in to my office I love to use the Eeyore and Tigger analogy:
 
EEYORE: When clients are not doing the right thing for themselves and they are eating the wrong foods and it makes them feel terrible – they come to me with their head down and they are a little sad and I call them “Eeyore”. I tell them that because they are not doing the right thing they are portraying to the world that they are down, sad, and mopey. Most of the time you don’t even realize that is how you are walking around. But when you are not happy, positive and confident…it’s shows.  
 
TIGGER: When clients come in doing the right thing and eating the right food and losing weight and feeling great – they come in with a big “Hi!” and they are light on their feet, hopping around…they can’t wait to get on the scale. They are talking and telling me how great they have been following and all the wonderful things they have going on…They are my “Tigger”. They are happy and bubbly and it shows everywhere they go.  
 
So what you have to think of now is who are you – Are you Eeyore or Tigger? But more importantly, who do you want to be…I would hope the answer is Tigger. Who doesn’t want to be happy and bubbly and healthy and feeling great. The only way you will feel great, happy, positive and powerful is when you are doing the right thing for your body and your mind. You have to wake up everyday wanting to be the best you can be. Loving the people around you and going out of your way to be happy for yourself and for them. You have to say No to the temptations and welcome the healthy foods you can have. You have to enjoy the exercise and love to be on a healthy path. Life is hard and it’s easy to get down on yourself. But if you are not in a good place today – with your weight, your job, a relationship – you are the only person who can change that. You are the only person who can make the changes in your life to be happy TO BE TIGGER! You are the only one who can become the person you want to be. Don’t sit around blaming everything around you – that’s negative. Be positive and start today and change what needs to be changed.  
 
HOW DO YOU CHANGE IT: The best way to change anything is to have a plan. Write down what you want and what you want to accomplish. Give yourself a goal date. Then make little goals to reach the big goal and work each day to accomplish it. 
 
 
EXAMPLE: If you want to lose 20 lbs by September 1.  
 
 
– Write it down and have your program handy and how you are going to eat clean and healthy and the foods that work for you.  

 – Plan what exercises you will do and on what days.   

 – Then write little goals that will help you reach your big goal.  

            – For example:  If you started today you want to take off 4 lbs by July 1st — and then 2 lbs every week until September 1 = 20 lbs

                    – I bet you are thinking right now -WOW!  If I follow this I can lose 20 lbs by September 1! YES YOU CAN!

 
See, you are the only person who keeps getting in the way of what you really want. It’s not the food, it’s not anyone around you…It’s 110% you. Just like you are the only one who can make it happen you are also the only one who can stand in your own way and make it not happen. So, if you want to change your life in a positive way, start by being positive and happy. Today…right now…this moment…be happy about making positive changes. Wake up every day and follow your plan and reach your goal. Nothing amazing changes in a day. To become amazing – It takes hard work and a powerful and positive mind that includes perseverance and happiness.…..start one day at a time.  
 
 
In a world where you can be anything
Be powerful & Positive
BE AMAZING! 
 
 
CONGRATULATIONS MARCIE!!! YOU LOOK ABSOLUTELY AMAZING!!!!!  MARCIE LOVES THE LIFE SHE LIVES AND LIVES THE LIFE SHE LOVES!!!!!!
 
 
Screen Shot 2016-06-22 at 10.47.57 AM
 
 
 
~Love to Live Healthy with Josephine Fitzpatrick
 
 
 
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
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FitnessHealthy TipsLifestyle
October 1, 2015By Josephine Fitzpatrick

Healthy Slow Cooker Recipes

The first day of fall was this week and the season is starting to feel like it is really here. Something that brings a lot of comfort and warm memories during these months are delicious and hearty meals made in slow cookers and crock pots. When losing weight, we often miss out on such meals because it can be difficult to find clean and healthy recipes. Here are some great recipes that will support your weight loss without missing out on flavor.

 

Quinoa Squash Stew

 

SONY DSC

 

For this filling and tasty recipe, you will need 7 cups of vegetable broth, 1 cup of quinoa, 1 butternut squash (about 6 cups), 1 medium onion, 14 oz tomatoes (fresh or canned), 1 bay leaf, 3 garlic cloves, 2 tsp of Oregano, 2 tsp dried Parsley, 1/2 tsp chili flakes, 1/2 tsp cayenne pepper, 2 tsp curry powder, 1 tsp of salt and 1 tbsp of olive oil. It will make 8 servings and it’s also gluten free. Diced up the onion and peel and cube the squash, then simply add all the ingredients to the slow cooker and stir them together. Cook on high for 3-4 hours (until quinoa is cooked and the squash is tender). At this point you should stir everything again really well then let the mixture sit on the low heat setting for another 30 minutes to let all the liquid really absorb. After that, give it another stir before dishing it out (1 cup = 1 serving).

 

Split Pea Sweet Potato Soup

 

pea

 

This recipe is also a delicious and hearty meal for those colder nights, and it’s also vegan. Start with 1 pound (2 1/4 cups) of green split peas, 5 celery stalks, 1 large sweet onion, 1 garlic clove, 8 cups of vegetable broth, 1 medium sweet potato and salt and pepper to taste. Chop the onion, mince the garlic, slice the celery, wash and drain the peas, and peel and dice the sweet potato. Add everything except the sweet potatoes and cook on low for 2 hours, stirring occasionally. After 2 hours, add the sweet potatoes and cook for another 30 minutes (until peas are soft and soup looks creamy). Stir before serving and add salt and pepper to taste (1-2 cups = 1 serving).

 

Chick Pea Coconut Curry

 

curry

 

This is an exciting and satisfying recipe that is also gluten free and vegan. You will need 1 teaspoon of olive oil, 1/2 a yellow onion, 1 clove of garlic, 1 tablespoon of ginger, 15 oz can of chick peas, 1 cups of tomato, 2 cups small cauliflower florets, 1 sweet potato, 1 cup vegetable broth, 1 cup unsweetened coconut milk, 1/2 tablespoon curry powder, 1 tablespoon garam masala (Indian seasoning), 1 teaspoon of salt, and 2 cups baby spinach. Start by chopping the onion, mincing the garlic and ginger, peeling and dicing the sweet potato and chopping the spinach. Then heat the oil in a pan and sauté the onion, garlic and ginger for 5-7 minutes. Transfer this mix to the slow cooker then add all the other ingredients except the spinach and give it all a good stir. Heat on low for 6 hours or on high for 4 hours. Right before serving, add the spinach and stir in the slow cooker for 5 minutes (1 cup = 1 serving).

 

Pepperoncini Chicken

 

chicken

 

This last recipe is a great lunch or dinner option with tons of flavor that also reheats perfectly. You will need around 3 lbs of boneless skinless chicken breast, 1 cup low sodium chicken broth, 8 oz of pepperoncini peppers with liquid and 2 tbsp. of Italian seasoning. Add all these ingredients to the slow cooker and stir together. Cook on low for 4 hours. Once it is finished, you can shred or slice the chicken (4-6 oz = 1 serving). Simple and delicious!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Read More
FitnessHealthy TipsLifestyle
September 25, 2015By Josephine Fitzpatrick

Healthy Slow Cooker Recipes

 

The first day of fall was this week and the season is starting to feel like it is really here. Something that brings a lot of comfort and warm memories during these months are delicious and hearty meals made in slow cookers and crock pots. When losing weight, we often miss out on such meals because it can be difficult to find clean and healthy recipes. Here are some great recipes that will support your weight loss without missing out on flavor. 

 

Quinoa Squash Stew 

 

SONY DSC

 

For this filling and tasty recipe, you will need 7 cups of vegetable broth, 1 cup of quinoa, 1 butternut squash (about 6 cups), 1 medium onion, 14 oz tomatoes (fresh or canned), 1 bay leaf, 3 garlic cloves, 2 tsp of Oregano, 2 tsp dried Parsley, 1/2 tsp chili flakes, 1/2 tsp cayenne pepper, 2 tsp curry powder, 1 tsp of salt and 1 tbsp of olive oil. It will make 8 servings and it’s also gluten free. Diced up the onion and peel and cube the squash, then simply add all the ingredients to the slow cooker and stir them together. Cook on high for 3-4 hours (until quinoa is cooked and the squash is tender). At this point you should stir everything again really well then let the mixture sit on the low heat setting for another 30 minutes to let all the liquid really absorb. After that, give it another stir before dishing it out (1 cup = 1 serving). 

 

Split Pea Sweet Potato Soup

 

pea

 

This recipe is also a delicious and hearty meal for those colder nights, and it’s also vegan. Start with 1 pound (2 1/4 cups) of green split peas, 5 celery stalks, 1 large sweet onion, 1 garlic clove, 8 cups of vegetable broth, 1 medium sweet potato and salt and pepper to taste. Chop the onion, mince the garlic, slice the celery, wash and drain the peas, and peel and dice the sweet potato. Add everything except the sweet potatoes and cook on low for 2 hours, stirring occasionally. After 2 hours, add the sweet potatoes and cook for another 30 minutes (until peas are soft and soup looks creamy). Stir before serving and add salt and pepper to taste (1-2 cups = 1 serving).

 

Chick Pea Coconut Curry 

 

curry

 

This is an exciting and satisfying recipe that is also gluten free and vegan. You will need 1 teaspoon of olive oil, 1/2 a yellow onion, 1 clove of garlic, 1 tablespoon of ginger, 15 oz can of chick peas, 1 cups of tomato, 2 cups small cauliflower florets, 1 sweet potato, 1 cup vegetable broth, 1 cup unsweetened coconut milk, 1/2 tablespoon curry powder, 1 tablespoon garam masala (Indian seasoning), 1 teaspoon of salt, and 2 cups baby spinach. Start by chopping the onion, mincing the garlic and ginger, peeling and dicing the sweet potato and chopping the spinach. Then heat the oil in a pan and sauté the onion, garlic and ginger for 5-7 minutes. Transfer this mix to the slow cooker then add all the other ingredients except the spinach and give it all a good stir. Heat on low for 6 hours or on high for 4 hours. Right before serving, add the spinach and stir in the slow cooker for 5 minutes (1 cup = 1 serving). 

 

Pepperoncini Chicken 

 

chicken

 

This last recipe is a great lunch or dinner option with tons of flavor that also reheats perfectly. You will need around 3 lbs of boneless skinless chicken breast, 1 cup low sodium chicken broth, 8 oz of pepperoncini peppers with liquid and 2 tbsp. of Italian seasoning. Add all these ingredients to the slow cooker and stir together. Cook on low for 4 hours. Once it is finished, you can shred or slice the chicken (4-6 oz = 1 serving). Simple and delicious!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Read More
FitnessHealthy TipsLifestyle
August 17, 2015By Josephine Fitzpatrick

August Hours & Closings and What’s Coming Up In September

AUGUST 

 

STORE will be OPEN this week August 17th-22nd
 
WE ARE CLOSED NEXT WEEK AUGUST 23rd-30th (including deliveries) – so if you need anything please put your orders in this week.  Thank you 🙂
 
We will re-OPEN ON MONDAY Aug 31st through Wednesday September 2nd   
 
AND closed for Labor Day Weekend September 3rd-7th
 
 
Closings do not affect communication, text, email and online. Josephine, Thea, Nora, Debbie and Jeff will still be available and working for all in-studio and online clients at all times.
 
 
 
 
WHAT’S COMING IN SEPTEMBER…..
 
 
*INNOVATION APPROVED NEW YUMMY FOODS AND DESSERTS* –  in store September 8th.
 
 
*BEGINNER RUNNING CLUB:  Join Josephine and learn to run 1 mile, a 5k, 10k, and half marathon. Nothing will change your body like running does. Josephine has trained thousands of past clients ages 16-60 who have never run before to run half marathons. While it’s the hardest thing to do it’s the most rewarding. If running is something you always wanted to try then this is for you. Meetings will take place at local parks and running paths. Stay tuned for more info.  
 
 
*INNOVATION “LOVE TO LIVE HEALTHY” WEB-CHANNEL –  Join us every week on our NEW WEB CHANNEL that includes In-studio weight loss sessions with real clients. Learn and watch REAL IN STUDIO CLIENTS weight loss successes and struggles. The weekly channel also includes discussions with Josephine on weight loss foods, tips and tricks to help you reach your weight loss goals. INCLUDES weekly one-on-one training sessions for individuals and families. The channel launches in September and includes everything you want to know and everything you need to know for weight loss success.  
 
 
*NEW INNOVATION WEBSITE THAT WILL HELP YOU WITH ALL OF YOUR WEIGHT LOSS NEEDS – launching in September – stay tuned 🙂
 
 
*NEW INNOVATION CLASSES WILL BE ADDED TO OUR WEEKLY IN-STUDIO SCHEDULE (FULL BODY WORKOUT, BOOT CAMP, DANCE CARDIO AND POWER YOGA)
 
 
 
SEPTEMBER STARTS OUR NEW YEAR – IF THE SUMMER GOT A HOLD OF YOU AND YOUR WEIGHT – IT’S TIME TO TAKE IT BACK. Why wait until January to make a resolution? Start in September and by January you will need a new resolution. By next summer you will no longer face the challenges you faced this year. We have the menu, the food, the exercise and the 24/7 support you need. WE GIVE YOU NO EXCUSES. MAKE THE COMMITMENT TO YOURSELF. SET YOUR OWN PERSONAL GOAL AND REMEMBER THAT YOU, YOUR HEALTH AND YOUR HAPPINESS are the most important thing to you and everyone who loves you. 
 
 MAKE THE CHANGE.  
 
~Love to Live Healthy with Josephine Fitzpatrick
 
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
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FitnessHealthy TipsLifestyle
September 3, 2014By Josephine Fitzpatrick

BACK TO SCHOOL – BACK TO YOU!

Vacations are coming to an end and the children are back at school…now it’s time to get back to you. Why wait until New Year’s to make a resolution to lose weight and be healthy? September is a perfect month to start a “New You”.

 

With long work hours and after school sports here are a some IMPORTANT TIPS to make sure your September schedule is a healthy one that works for you:

 

1) PLAN YOUR WORKOUT IN THE MORNING:  When you plan to do your workout first thing in the morning you have an 80% chance of actually doing it. On the flip side, if you don’t do your workout first thing in the morning, you have an 80% chance of NOT doing it!

 

When we start with a morning workout, we are much more likely to have a better nutritional day. Why? Because mentally you have put yourself on track for the day. You will not want to ruin your hard work and effort with an unhealthy snack or meal.

 

If you are a stay-at-home parent, get the kids off to school and head to the gym. Don’t put it off until after you clean the house or get the laundry done. Before you know it, the kids will be getting off the bus as quickly as they got on. Head right to the gym. Follow up by running your errands and then head home and do your housework.

 

If you are a working parent, make the effort to get up an extra hour early and get your workout in.  It will change the dynamic of your day from okay to awesome! While I understand how difficult it can be to add an extra hour to your day, I can assure you it’s worth it, both mentally and physically. Your body will get used to it and in return, that extra hour will actually make you feel more healthy and energetic throughout the day.

 

2) REMEMBER: WORKOUTS ARE IN ADDITION TO HEALTHY FOODS, NOT IN REPLACE OF:  What exactly does that mean?  You are doing your workout so you can be healthy. If you want to lose weight in addition to clean eating it will help you lose even more weight; HOWEVER, you are NOT working out so you can eat whatever you want all day…AND you are NOT working out so you can eat more food throughout the day (even if it is healthy food – it’s still more). Workouts are to keep your body, mind, muscles and bones healthy and toned. In addition to a healthy eating plan, it will help you lose even more weight.

 

3) KEEP MOVING: When you are with your kids at after school sports, make sure you are not sitting, chatting and watching them. Even if you already worked out in the morning, grab some of the moms and dads and walk around the track or field. Unless it’s a game, you don’t need to watch your child practice. They have coaches to tell them how to play. They only need mom and dad to tell them what a great job they are doing and how amazing they are.

 

4) PLAN YOUR MEALS IN ADVANCE: Don’t ever start the day by winging it. If you don’t know what you are going to eat each day, it will most likely turn out bad.  Either the night before or the morning of, make sure you know exactly what you are going to eat. Plan it out: You should know what you are eating for your meals and snacks each day. If you don’t know, you can quickly turn a healthy day into an unhealthy day all because of lack of planning. More importantly, when you don’t plan it out, it sometimes means mentally you know you will go off that day. That’s why you don’t want to think about it. So make sure you know exactly what you are going to eat from the time you wake up until you go to bed. When you are proactive it will make all the difference in your day.

 

When you incorporate some time for yourself into your schedule you can really make a difference in how you look and feel. No one said it’s easy to be healthy and fit, but everyone will tell you it’s worth it.

 

~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, N& 10018
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