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Spring break Tag
Home Posts Tagged "Spring break"

Tag: Spring break

FitnessHealthy TipsLifestyle
April 9, 2018By Josephine Fitzpatrick

Get Right Back on Program

 

April is finally going to bring spring! By mid week we will be in the 50’s and by the end of the week 60’s!!!!! And before you know it, 70 and 80 degrees will be quickly following.  The weather has really thrown so many for a loop this year. It felt like the ever lasting winter, especially if you didn’t get the chance to fly away from the cold for a spring break. And on the flip side, if you did go away it’s not always easy to go from beautiful weather back to this very unpleasant cold. Either way, I just want you to know that if you are struggling because you just came back from vacation or struggling from the tough winter – you are not alone. But I also want you to know that you have to snap out of it because once it gets warm – it’s going to just get warmer and warmer.

 

REGARDLESS OF HOW YOU FEEL TODAY – YOU WILL FEEL BETTER TOMORROW

 

The first couple of days after vacation are always tough. You feel bloated, thick, and just not in a good place from over doing it on vacation. Then you have the challenge of going back to eating on program which of course is always less than when you are away. But the bottom line is – over eating and drinking is only fun when you don’t feel big and it’s only satisfying when you feel thin and healthy to enjoy it.  That’s what Cheat Days are for. If you feel you over did it and are struggling – there is a very simple cure. You remember how you felt before you left for vacation and you get right back on program. In a day you will feel better, and in a week – amazing. Getting back on program is one of the most important things you can do when you don’t feel your best. It can often be the hardest, but it’s the one thing that will make you feel amazing. In a week you will have that feeling that you love and you will already be looking to enjoy your Cheat Day. Just get right back on. You had your fun and now it’s time to work. That’s why they say work hard, play hard. It’s Monday and it’s time to work hard!

 

ASK YOURSELF…
 

 

Are you ready for the warm weather? Have you at least started? If you have, that’s awesome. Keep eating clean and keep exercising and your body will return the favor by looking and feeling great. Every week you will get to a better and better place. If you are struggling for any reason, you have to remind yourself that the longer you put it off the more you are going to struggle. As hard as it is to start it’s harder not to start. Being on program is what is going to HELP you with the struggle. Getting in control quickly is what is going to make you feel better both mentally and physically. You can’t keep putting it off. You need to remind yourself of what is important and how good you want to feel. How feeling good changes everything about you into all positive things. When you do the right things and you treat yourself the right way you feel good, you have confidence and you want more and more of it. You are happy and everyone around you is happy. But you need to start. Don’t put it off another day. Just get on your program and your healthy path because the faster you do it the quicker you will feel better and the faster the results will be. I know it’s not always easy to do the right thing – but it always pays off when you do. If you want to look and feel good you have to put the work in. I can promise you it’s all about putting the work in and staying on your program and working hard every day.  Don’t just sit and wait for something to happen because it won’t. If you are not doing the right things you will not just wake up one day and be thin. Fat will never magically disappear. In fact, you will just keep growing and growing – and all of a sudden everything is so tight you don’t know what to do. Sometimes it really happens so gradually, you can be shocked. New Clients come in my office everyday and say “I don’t know what happened I was thin and then all of a sudden I wasn’t”. You don’t want to get to that place, but if you are already there – you need to be on program and on your healthy path. Yes, it’s hard. Anything worth having is hard. But it’s also very doable and, more importantly, it’s very worth it. Who doesn’t want to feel great in summer clothes?? Who doesn’t want to be and feel healthy?? Who doesn’t want that control and that lighter feeling?? Most of all, who doesn’t want to slip on summer shorts and feel amazing in them?? Just remember, every day you put it off is another day you could be closer to your goals – closer to feeling good and closer to fitting in your clothes again.

 

KNOWING WHAT YOU WANT IS EASY
GETTING WHAT YOU WANT TAKES WORK

 

~Love to Live Healthy with Josephine Fitzpatrick

 

8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10016
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FitnessHealthy TipsLifestyle
April 13, 2017By Josephine Fitzpatrick

Where Are You and What Are You Doing?

I have received many emails and text messages today from those of you who thought or hoped they would do better than they have been doing. I want you all to think for a moment about where you are right now. Are you in a good place both mentally and physically? If you have been a Shark or even a Snail this week then continue on and continue to be amazing! If you have been struggling or frustrated with what the week has become for you – stop beating yourself up and finish out the week strong.

 

Many clients have celebrated the First Seder and found themselves falling prey to temptations around the table. Other clients are away and indulging in temptations that surround the beach, some are eating Easter bunnies before their time. What you have to do is just stop for a moment. Think about what you have done and where do you want to go AND ALWAYS STAY WITH THE POSITIVE THOUGHTS:

 

Whatever has happened between Sunday and yesterday can’t be changed. What can be changed is what you do from Today until this coming Sunday – MAKE A DIFFERENCE! Whether you are home or at the beach, go right back on program. Have your clean meals and snacks. Remember that right now, today, tomorrow and the next day are about being happy! Not about what you can and can’t eat. Do what is going to make you happy.

 

Don’t throw the rest of the week away because you have Easter on Sunday or because you are going out this weekend. It’s better to salvage the next couple of days and then have a Cheat Night. You will feel so much better if you are super clean Thursday, Friday, Saturday and Cheat on Sunday – if you are really good, clean and on program – you may even make this into a maintain week!

 

OF COURSE YOU FEEL HORRIBLE, YOU JUST CHEATED FOR MORE THAN ONE DAY – If you feel horrible, bloated and heavy the very worst thing you can do is prolong getting back on. Don’t do the – “I will go back Monday!” Do it right now. Yes, it will be hard because not only do you feel bloated, heavier and horrible but now you will feel hungry on top of it.  But I can promise you that if you get through the next couple of days on program – you will FEEL AMAZING BY SUNDAY! You may not be at your lowest numbers but you won’t feel like you do today. The longer you wait to go back on program – the harder it will be. Jump right back into your meals and snacks today and by the weekend you will be so happy you did.

 

Right now you can change your week from a Weight Gain to a Maintain. You may feel like you can’t, but I promise you if you go right back on 110% you will be amazed at how fast it comes off. It’s new weight and it will come right off if you go right back on program. You won’t lose weight but you will end the week where you started.

 

Stop focusing on the WHY DID I DO THIS AGAIN! This is all part of life. We have holidays and vacations and things that we want to celebrate and enjoy. You need to realize what is important – it’s not about you going off, it is about you going right back on. That’s the key here – the faster you go back the quicker you feel better. The faster you go back on – the faster the weight comes off. The longer you wait, the harder it is. Two or three days off doesn’t mean the whole week is gone. It just simply means you stopped, you enjoyed and now you pay the price and go back on 110%. And if you finish out the week amazing and enjoy a Cheat on the Weekend –  then you may even feel that sometimes the price is worth paying.

 

THINK POSITIVE – FEEL POSITIVE
AND POSITIVE THINGS WILL HAPPEN!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019

 

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March 27, 2017By Josephine Fitzpatrick

Spring Holiday Prep

HOLIDAYS…. As we head into another Monday we look ahead and see Passover / Easter and Spring Break approaching fast. It’s only 2 weeks away and will be here before you know it. Whatever you do this is not the time to “WAIT” until after the Holiday/Break to get back on program. In two weeks you could lose 5lbs instead of gaining 10lbs. In two weeks you can feel a little lighter and healthier then you do today. What you have to do is just get right back on program or continue on your path… because when the Holiday and Break arrive you don’t want to feel bloated and heavy. You want to go into the Holidays feeling like you can enjoy without guilt. You can enjoy without worrying about adding pounds onto the extra weight you put on the last two weeks. Just don’t fall into the feelings of “I will just go back on program after the holiday” – wrong attitude! The right attitude – You should always be following. Even if you are busy and you are preparing and you know you will be cooking and baking more – you have to remember your first thought in the morning is to follow your program and you do it the very best you can each day. Always remember 80-20 is better than 50-50. And 4 great days with 2 not so great days and 1 cheat day is better than 7 straight “off” days or 7 straight “cheat days”. So even in your busiest time, with holidays, kids, and preparing – you always try to do your best everyday. While some weeks will be amazing and perfect others will be “okay” and that’s always better than “horrible.”

 

SCALE – IS THIS YOU? BE AWARE – of what you are doing and how it’s affecting you. Sometimes I see that clients go on the scale and they are amazed that it either went up or they didn’t lose. They will tell me that they had a hard challenging week and it was tough to stay on course or they know they had “off” days but they did the best they could. But then they step on the scale on “weigh in” day and they are disappointed that it didn’t go down. Like how the scale is going to reflect the stress and pressure you had on you the past week but it wouldn’t count in your weight because it feels bad for you. Just so we are all clear – the scale is not magic and doesn’t have feelings. It doesn’t care whether you had the most stressful challenging week – it doesn’t give you points for being a little good or better than you could have been. If you eat too much it’s gonna show in your numbers. The scale doesn’t have a brain and it’s not going to deduct numbers because your boss was mean or your kids were driving you nuts or because you wanted to eat dinner with your husband/wife or hang out with your friends. No it’s not going to be less because you wanted it to be or because you didn’t do as terrible as you could have. The scale is going to reflect exactly how you treated yourself that week. If you were 100% on program then it will go down, and if you were not great it’s probably going to stay the same as the week before, and if you over did it – it’s going to be higher. The only time the scale shows a temporary increase that is not real is on two occasions – after a weight workout because your muscles are swollen and you have not released the lactic acid (this usually disappears within 2-3 days after the workout) OR after a Cheat day when your body is processing all the new food but in return working harder than it did the day before your Cheat Day. BOTH of these will only work in your favor and go down lower than before if you are back on program after the Cheat Day and if you do not eat more because you exercised. Keep the process simple. If you are on 110% you will lose – if you are having some good and bad days you will maintain (which is always better than a gain), and if you are cheating all the time it will go up. You know what you are doing and how well you are doing it – the choice is always yours.

 

 

Sometimes it’s really hard to stay focused all the time. That’s why we have Sharks and Snails and while you may be one or the other you can always be both – just don’t be a Slug!

 

Sharks – My Sharks are on all the time and always see results and usually make everything look effortless. While I can assure you most of them suffer and text me as much as the next person, the bottom line is they are always on. They love and embrace the six days on and one day off and they love and embrace how they feel and look. Food is fuel and Cheat Day is exciting. That’s who they are and they love being sharks.

 

Snails – Then I have my snails and they are usually on they move a little slower. Whether it’s because of social life or just because they are happy moving along slowly – they are happy and always in the right direction. It just takes them little longer to get there. They are always happy with their process. They own it if they were “off” and celebrate when they are “on.”  They live with the six days on and one day off but sometimes their six days tend to be a little more of healthy or a little extra. While every snail is different the most important thing is they are happy and embrace being a snail. They love the consistency of who they are and how they live.

 

Sharks/Snails – some of you are very good at being both. You are Sharks some days (most of the time when you have to be, like right before a vacation), and other days you are snails and you are fine with always being on and incorporating a little extra motivation and determination when you need it while living and moving at a snails pace when it suits you.

 

SLUGS – The one thing you don’t want to be is a SLUG! A slug doesn’t move it just sits there stuck getting bigger and bigger. The process of growing may be slow or fast but either way it’s happening. The slug wants to move – it even sees where it wants to go but it just doesn’t have the motivation or determination to get there. Compared to a slug the snail is a marathon runner! Why would you be a slug? Because it’s easy to be a slug. It’s easy to get stuck and just keep sitting, and talking about what you want and thinking about what you want but when it comes to putting it into motion it’s just too much effort. It’s always going to be easier to do nothing but it’s never rewarding. It will always be easier to talk about how much you want it without putting the effort and work in to get there. Once you are a slug it’s not so easy to get out of it. It takes a lot of effort to get things moving and get re-motivated. It’s so much easier to sit and watch TV and eat treats then it is to plan, prepare and do the right things for your body and mind. Simply put, it’s easy to eat and it’s hard not too. It’s easy to sit and it’s harder to keep moving.

 

If you are a Shark or a Snail be happy and own it, and if you are a Slug or turning into one – you need to get moving and have your body start catching up to what the mind wants. We all have choices in life of how we want to live and what we want out of life. At the end of the day you are the only person who can make your life amazing. You are the only person who can make yourself happy, healthy and feel good. We are here for you, will guide you and give you the tools – but it’s still up to you to stay on your path and work hard everyday to become the person you want to be and live the life you want to have.

 

Fun Fact:
Does this have any relation to how they live?
Life expectancy 
Shark – is up to 30 years
Snails – up to 10 years
Slugs – up to 7-12 months  

 

“FIND YOUR PATH AND FOLLOW IT”

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
211 E 43rd Street Manhattan, NY 10019
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February 19, 2017By Josephine Fitzpatrick

On Vacation? Choose Your Battles

I have to first say I am so so proud of so many of you! I really see how hard you are working and so many of you did all the right things getting right back on after New Year’s and have not looked back. New, old and returning have made a commitment and have stayed with it. Some are sharks and others snails but both doing amazing at their own pace! Now we are in a place where so many are going away – sand or snow. I know it sounds crazy hard to be able to maintain while you are away but if you are mindful and really think about what you are doing it’s not as hard as you may think. Here are some things to remember and follow when on vacation:

 

CHOOSE YOUR BATTLES ON VACATION: I know I have said it over and over but I like for you to think it in your sleep – In order to maintain you can actually add food or drink into your program and still lose. The reason for this is because when you are trying to lose you need to be in a state of restricted. You need to have LESS than your body needs. When you are maintaining you get to have more food than when you are trying to lose. You get to have enough food – the amount that your body needs to maintain and not lose and not gain.

 

  • One meal and dessert off OR alcohol but not both. So if you are a foodie then you will eat clean all day and choose one meal a day and one snack/dessert and have that as an off program choice. OR if you are over the age of 21 and like your alcoholic beverages on vacation then you can do clean meals and snacks and have your drinks when you want them.
  • Stay away from the nachos! When you are at the pool or the beach or after the slopes – you will order fresh raw veggies with hummus or light ranch. These veggies will help keep you munching and maintaining while you are laying around enjoying the sunshine or relaxing at the lodge after you ski.
  • If you choose to have one meal a day off program then you do not get a Cheat Day at the end of the week. Remember, the Cheat Day only works when the other 6 days are 110% on program. So if you know you are “off” each day then you are using that and not your Cheat Day. You can’t do both because if you do you won’t maintain you will gain.
  • You can’t run, exercise or ski off a bad food day so any exercise you do, make it in addition to your controlled food day.

     

    The most important thing to remember is how hard you have worked to get to where you are today. You have sacrificed and have gotten yourself to a place where many of you no longer have cravings through the week. When you work so hard to get here you want to be able to enjoy it. Just because you are on vacation or a “stay-cation” doesn’t mean you just go back to your old habits – and trust me they will want to come back. It’s up to you to remember how AMAZING you feel when you are doing the right things. It’s up to you to think about how hard you worked to get to this amazing place.

     

    DON’T LET THIS HAPPEN: Most people start vacation feeling amazing. You work hard and you do all the right things to get there and then all of a sudden by mid vacation you start to think “I can have that – I’m on vacation” and  “I can have that – everyone keeps telling me how great I look” and “I feel soooo good – I’m just gonna have it this one time.” And then slowly you start incorporating more and more and throughout the day you are picking and tasting and sharing…before you know it you are bloated and your clothes are starting to tighten. And if that’s the worst of it that would be enough but it’s not. Because then all of a sudden your mood starts to change. You went from starting the vacation so happy to now you are slowly becoming miserable. You can’t believe you let it get you again. You are starting to feel that heaviness. And you were so happy when you were lighter why did you let it happen…now your whole mood has shifted. You think the kids are driving you crazy but the truth is you are driving them crazy! You are feeling bloated and you are upset and short tempered. All because you feel bigger and bloated because you are no longer in control. When you are not feeling your best everything starts to bother you. And you keep thinking I was just so happy. I shouldn’t be doing this we are on vacation – but you can’t help yourself because your sugar levels are dipping and rising with every unhealthy meal you have. Then you have a drink or a bad meal to numb out the fact that you did it again and the drinks / unhealthy meals just make you eat more and before you know it you are waking up even worse then the day before! Then you start thinking you just can’t wait to get home! But wait it was only a couple of days ago you couldn’t wait to get here!  – DON’T DO THIS TO YOURSELF!  There is no food or alcohol that is worth this. Stay in control and think about what you are eating and putting in your mouth before you do it.  Have a plan everyday so you can enjoy your vacation.  

     

    I’m telling you this today before it happens. Choose your battles –  I want you to read this on the plane. I want you to read it on the beach or in the lodge. You are not there to eat out of control. It’s okay that staying in control and on plan makes you happy. Don’t get in the mindset that you need to eat everything because you are on vacation. Because that will make you unhappy not happy! You are not there to be unhappy. You are on this beautiful trip with your family and/or friends and you are there to have an amazing time that should not revolve around food. It should include food but not revolve around it. There is always a healthy choice – MAKE IT! You can’t have the whole cake but you can have a slice everyday and that should be enough. Your “slice” might be dessert, meal, alcohol etc. but choose it and have it everyday – but the rest of the day must be clean. Because you will feel so much better THE WHOLE VACATION if you do. You can have your cake and eat it too you just can’t have it morning noon and night everyday. Choose your battles and know what is important to you. If it’s your alcohol then make a place for it in your snacks. If it’s your desserts then that is what you have each night with the rest of the day clean. If it’s your food then you choose which meal each day you are going off on. You should have an amazing time and you should enjoy everything you want – but that doesn’t mean you go there and you treat everyday like a Cheat Day and it doesn’t mean you go there and lose even a little control because you know better where that will lead. Staying in control makes you happy and makes you feel good. That’s what your vacation should be about – feeling good! When you go on vacation you are supposed to come home feeling better than when you left – make sure you are doing what it takes to feel that. I always tell you that when you come home I will get you back to feeling amazing. But the truth is, you want to be away and feeling amazing. So think about your choices and make sure they are worth it. Because at the end of the day – In the reality of it all, it’s not very hard – IT’S TEMPTING. BUT YOU ARE STRONGER THAN ANY TEMPTATION.<

     

    CHOOSE YOUR BATTLES AND YOU CHOOSE YOUR HAPPINESS.

     

    ~Love to Live Healthy with Josephine Fitzpatrick
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June 15, 2016By Josephine Fitzpatrick

Spring is in the Air

 

Although the first official day of Spring isn’t until next weekend, it is already starting to feel like winter is over. Yesterday it got up to 72 degrees in New York, the sun was shining and the parks and streets were filled with people enjoying the weather, and today will be the same.

 

Spring means a lot of things. For many of us, it means Spring Break. Whether you are traveling or not, a week off from school or work can disrupt our routines and we have to plan for that. If you are traveling, what you plan to eat is just as important as what you plan to wear and where you plan to go. If you want to stay as clean and healthy as possible, plan ahead and give yourself all the preparation you need. Losing over vacation is difficult but possible. But if you want to enjoy the local food and drink, enjoy it. Maintaining is just as much of an accomplishment. But no matter what you choose, it’s back on track 100% when you return. If you are not traveling, it can sometimes be even harder to keep ourselves in check. We are at home with a house full of food, and if we aren’t occupied we could end up snacking all day long. A relaxing week at home is what many of us may need, but if you don’t keep some kind of control it will be hard to come back from it. Give yourself some peace of mind and make a plan for Spring Break. Decide now and follow through.

 

This season can also mean Spring Cleaning – out with the old and in with the new. Maybe you need to mix it up and try new things. Maybe check out a new restaurant or recipe. Get outside and go for a walk and explore new streets and neighborhoods. Sign up for a personal trainer or a class with friends. Even the smallest change can invigorate your routine and your motivation. Going through the motions every day can become boring and monotonous, and makes us vulnerable to going off plan. We look for something, anything to excite us. Make it something healthy and positive.

 

Spring can also mean growth. Flowers bloom, the leaves grow back on the trees and the grass is green again. It is a time to blossom and thrive. It is a perfect time for gardening. Plant vegetables and herbs and use them later for a delicious and healthy meal. The days are already becoming longer, so take advantage of the extra sunshine. Spending just a couple minutes outside will give you that little bit of Vitamin D our bodies crave. It will boost your mood and give you a moment to breathe and help you manage stress. Try having lunch outside or go for a walk in the morning.

 

With each season our daily lives and routines can change. Make it a change for the better.

 

~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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March 10, 2016By Josephine Fitzpatrick

Spring Is In The Air

 

Although the first official day of Spring isn’t until next weekend, it is already starting to feel like winter is over. Yesterday it got up to 72 degrees in New York, the sun was shining and the parks and streets were filled with people enjoying the weather, and today will be the same. 

 

Spring means a lot of things. For many of us, it means Spring Break. Whether you are traveling or not, a week off from school or work can disrupt our routines and we have to plan for that. If you are traveling, what you plan to eat is just as important as what you plan to wear and where you plan to go. If you want to stay as clean and healthy as possible, plan ahead and give yourself all the preparation you need. Losing over vacation is difficult but possible. But if you want to enjoy the local food and drink, enjoy it. Maintaining is just as much of an accomplishment. But no matter what you choose, it’s back on track 100% when you return. If you are not traveling, it can sometimes be even harder to keep ourselves in check. We are at home with a house full of food, and if we aren’t occupied we could end up snacking all day long. A relaxing week at home is what many of us may need, but if you don’t keep some kind of control it will be hard to come back from it. Give yourself some peace of mind and make a plan for Spring Break. Decide now and follow through. 

 

This season can also mean Spring Cleaning – out with the old and in with the new. Maybe you need to mix it up and try new things. Maybe check out a new restaurant or recipe. Get outside and go for a walk and explore new streets and neighborhoods. Sign up for a personal trainer or a class with friends. Even the smallest change can invigorate your routine and your motivation. Going through the motions every day can become boring and monotonous, and makes us vulnerable to going off plan. We look for something, anything to excite us. Make it something healthy and positive. 

 

Spring can also mean growth. Flowers bloom, the leaves grow back on the trees and the grass is green again. It is a time to blossom and thrive. It is a perfect time for gardening. Plant vegetables and herbs and use them later for a delicious and healthy meal. The days are already becoming longer, so take advantage of the extra sunshine. Spending just a couple minutes outside will give you that little bit of Vitamin D our bodies crave. It will boost your mood and give you a moment to breathe and help you manage stress. Try having lunch outside or go for a walk in the morning. 

 

With each season our daily lives and routines can change. Make it a change for the better. 

 

~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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April 13, 2015By Josephine Fitzpatrick

Struggling After Vacation

Spring has finally sprung and we are experiencing some beautiful weather. This week I want you to concentrate on moving forward and ONLY moving forward. Leave the past behind you and focus on the future. STOP BEATING YOURSELF UP…IT GETS YOU NOWHERE. Don’t spend your energy and thoughts about what you didn’t do or should have done this past holiday break. Think about what you want to look and feel like come this summer. Are you ready for the barbeque parties? Or the pool?  Can you imagine yourself in shorts and a tank top? Sundress? These are questions only you can answer. Because in a few short weeks you will be pulling your summer clothes out of your closet and they will either be VERY TIGHT or THEY WILL FIT or THEY WILL BE BIG. The result is entirely up to you.

 

After vacation we tend to have a hard time getting back on track. We spend a week eating and/or drinking a little more than we should (a lot more for some). Your body doesn’t turn off and on after a week. It needs to be trained again. So if you are experiencing a hard time because you are struggling getting back on track.  Try your best to work through it. It’s okay to be a little hungry it will go away. Yes they may be real hunger pains, but only because you just spent a week of overeating. You need to work through it or your new extra weight will become old weight and will not come off so easy. Do it now….Get rid of it now!

 

Start with the basic 3 meals and 3 snacks. If you need an extra snack, have one from your program. It’s better to have an extra snack off your program than to grab something that will take you off your path. Make sure you have healthy on program snacks with you at all times. It’s important to have snacks within arm’s reach. If you get to the point where you are starving then you waited too long and most likely will grab something unhealthy. After one week you should be back on your program 110%.

 

We can’t change the past. We can only learn from it and use what we learn to make our future a better and positive place for us. Treat your body with respect, love and kindness. Fuel it with healthy food that will make you feel good and run at 110%. When you treat your body like the gift that it is…it returns the favor.

 

 

~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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March 23, 2015By Josephine Fitzpatrick

Information and Tips for This Week

 

Hi Everyone! I will be heading to San Francisco, California this Friday 3/27 to meet with a client for one week. I strategically planned it because we also have a family event we are attending the following week, so it will be a work/vacation for 2 weeks. However, I will continue to be available to you throughout the 2 weeks. Starting Friday 3/27 all texts and emails will be answered in the early morning and late evening. Because of the time difference and my work schedule it would be impossible for me to give exact times. What I think would be most effective for everyone is if you continue to text and email throughout the day when your questions come to mind or when you need any help. But just be aware that the questions you send will be answered in the mornings and late evenings. So you may have to be proactive in some of your questions. For example, if you are going out to dinner I t would be great to ask the day before so it gives me time to look up the menu and answer.

 

If you send me your daily food diary you will send it as usual and know that I will comment on it either that evening or the next morning depending on when you send it. The same with your weight. If you are an online client and you send your weight in weekly then you will send it as usual and depending on when you send it I will answer either in the morning or evening. If you have any food questions, general questions, need motivational support – you will send them whenever you think of them and I will answer either the morning of or the evening, depending on when it’s received. Text messages should be sent to 516-457-8598 and all emails should be sent to josephine.innovation@gmail.com

 

While I am gone you will:

 

Remember that you are accountable for everything you put in your mouth. The up coming holiday should not only be about food – It should be about the holiday, family and friends. Spring Break means summer is around the corner, along with shorts, tank tops, summer dresses and bathing suits.

 

THE STORE IS OPEN WHILE I AM AWAY

 

STORE HOURS FOR THE NEXT TWO WEEKS:

 

MONDAY THROUGH FRIDAY – 9AM TO 6PM
SATURDAY AND SUNDAY 9AM TO 3PM

 

WE ARE CLOSED APRIL 3, 4 AND 5 for Passover and Easter

 

Jeff is available for anyone who would like to continue to weigh-in. He will be in the studio Wednesday through Friday 9am to 6pm and Saturday 9am to 3pm. (all weights are sent directly to me).

 

WEIGHT LOSS TIPS OF THE WEEK:

 

In the next two weeks we will begin spring break and holidays. Reasons why you CAN’T STAY on your program will start flooding your head. So take these next two weeks and make a real difference. More than you already have. Really give yourself 2 hardcore weeks. Here are some tips on how to do that:

 

1) One snack a day – I can see your eyes rolling through my computer. But honestly we don’t need ANY snacks, never mind 3. I give them to you to get you through the day mentally, not physically. 3 meals a day is plenty for us. So if you can survive on one snack instead of 2 or 3 you will see an amazing difference in your weight loss. Do you really need the snack between breakfast and lunch? Do you need a whole snack after dinner? What about if you just took a bite of something sweet after dinner. Wouldn’t that be just as effective? These are the things I want you to think about moving forward. Remember it’s for just 2 weeks. It’s not forever.

 

If it’s too hard you may want to try and do 1 or 2 snacks every other day instead of every day. You may be surprised that you do not need it and won’t feel the loss of hunger from it. Sometimes we get into the habit of eating something at a certain time but it’s not something we really need or necessarily want. Test it out and see how you do.

 

2) Start walking. Make a promise to yourself that you will walk everyday for the next two weeks. Even if you currently go to the gym, incorporate the walking into your day. It may sound silly or not worth the effort to you, but I assure you that if you incorporate at least 30 minutes a day of walking in addition to whatever you are doing now, you will see that it will make a big difference in your weight loss numbers.

 

Set a minimum time (for example 30 min a day). If you do more, great, but you have to do at least 30 min. Walk everyday. It can be at the soccer field during sports practice or in your neighborhood. Walk the dog or walk with your significant other or your children. But walk!!! Walking is not only good for exercise. It also sets off a feel good hormone in your body. It’s good for your Mind and Heart. It also gets you out of the house and out of the kitchen!! Because as I have told you over and over… most of the time when we are reaching for something out of the cabinet, it’s not because we are hungry. You just spent all winter cooped up in your home and now you have the opportinuinty to go out and enjoy the weather. It’s lighter later, and even on the brisk days it’s very doable to go out and walk. Momma Nature is giving you NO EXCUSES, so stop making them for yourself.

 

3) Drink your lemon water and continue to drink water throughout the day. There are so many reasons to start your day with warm/hot lemon water. It gets your metabolism moving and heats up the body for blood flow. The acidic in the lemon combined with the hot water not only helps break down internal fat, it also reduces your appetite. Then continue to drink water throughout the day. Water acts like lubricant for intestines , it keeps everything moving throughout your system. When it gets dry and hard it gets clogged. The water keeps it moist. Another amazing factor is it keeps you full longer. When you drink a 12 oz bottle of water before a meal you physically won’t be able to take in as much as if you didn’t drink it. If you are not a water drinker you need to keep it with you at all times. Have one full bottle on hand and when that runs out fill it with another. You will get used to it and eventually look for it. I know you will run to the bathroom more often but that will eventually stop. Your bladder will get use to it and it will become less and less. But like everything else, all of these amazing things will only happen when you are consistent with drinking it. It doesn’t work when it’s for one or two days. It has to become a part of your life for it to work. Consistency is key! Minimum is 8 oz 8 times a day.

 

The more you are on track before the holiday starts the better you will do during it. Healthy is a way of life. Start living it!

 

~ 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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