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summer 2016 Tag
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Tag: summer 2016

FitnessHealthy TipsLifestyle
July 1, 2016By Josephine Fitzpatrick

While The Mice Are Away…

 
It’s funny the saying usually goes “when the cats are away the mice will play”  but for all the camp families it’s more like “while the children are away the parents will play”… BE CAREFUL!!!! When the kids are home they give us more than just love, laughter, and comfort – they also give us a schedule. When they are away we no longer have that schedule that helps keep us on track. Don’t make summer a free for all! Create some boundaries for yourself. Some of my fabulous clients have committed to walking everywhere. When they come to the studio – they walk here. They go out to dinner – they walk there. It’s awesome and something fun to look forward to, not to mention the time it gives you to talk to each other. Other clients have committed to only going out to lunch once a week. Some committed to go out to dinner only on weekends. Find what works for you. Make your own schedule and set your own boundaries that work for you this summer and commit to them. 
 
 
SUMMER THOUGHTS: When you are trying to lose weight it’s always very difficult. Let’s face it, you have to eat less than your body needs and that can be uncomfortable. No one likes to be uncomfortable. But remember to ask yourself – would you rather be a little uncomfortable from eating less or uncomfortable in your tight jeans 🙁 In addition to eating less and being uncomfortable, you also have to eat cleaner and learn how everything matters. What I want you to understand is this is not something that ever goes away. You don’t lose your weight and then just go back to your bad habits and eat out of control.  I promise you if you do that you will gain the weight back and fast – much faster than it took you to take it off. Living a healthy, clean life is forever. Especially as we age, it’s something that has to be incorporated more than not. While life is about enjoying – it doesn’t always mean that you have to over indulge in every available occasion. STAY MINDFUL.
 
 
4TH OF JULY: For some it’s an easy one night out with total control the rest of the weekend. For others it’s a continuous party that can result in an extra 10 lbs! You have to remember you are the only person who is accountable for yourself. If it passes through your lips there is no one to blame but you! It’s not the person throwing the party, or your significant other or your friends…When Tuesday rolls around you want to make sure that you can look back and know that you enjoyed the weekend and feel good about where you are. You don’t want to look back and think Why? Why? Why?  
 
 
*CHEAT DAY: The later it is in the weekend that you have your cheat day – the more chance you have of staying clean. For example, 4th of July weekend starts on FRIDAY. If you save your cheat day for Sunday or Monday you are more likely to stay clean until then. If you cheat Saturday then you have to stay clean Sunday and Monday which is much more difficult. The same holds true for a non holiday weekend. If you have Sunday for your cheat day everyone goes back on program Monday but if you cheat Friday or Saturday you still have to stay clean Sunday. If you cheat too early you are setting yourself up to cheat again in the same weekend.  
 
TEMPTATION: While you have the opportunity to maintain at any time by simply keeping your days clean and your evenings moderately off – the temptation to over do it will always be there. You have to make a commitment to yourself to not keep falling prey to the temptations that are at every party. Because if you do, you will either keep gaining or never lose. The temptations will always be there. And only when you start losing and feeling great is really when you will be able to push the temptation aside and wait and enjoy your cheat day to indulge. The process is simple:  Everything you see that is tempting have on your cheat day. Stay clean 6 consecutive days, lose weight and then enjoy your cheat day. Remember temptation will always be there and so will your extra weight if you keep giving into it.
 
BEACH SEASON: Beach season is upon us and while I would hope you will not over indulge on the beach while sitting in a bathing suit, I also know it can be very easy to pick while being social. Make sure you bring foods with volume. Frozen grapes, popcorn, raw veggies, Cheerios, nuts, crepe chips. Anything that will help you stay on program. There is a long summer ahead of you – make sure you pace yourself.  
 
EATING OUT: It’s okay to eat out even if it’s every night. But you need to choose what works for you while you are ordering.  Start with raw veggies instead of the bread. Order grilled chicken or broiled fish with steamed veggies. Sushi is Naruto rolls. Chinese is steamed chicken or shrimp with steamed veggies. It’s not suppose to be exciting. Your cheat day is exciting, the other 6 days is to fuel your body to lose weight. Regardless of where you go there is always a healthy choice. 
 
ALCOHOL: Keep it simple – it’s a snack and unless it’s your cheat day stop after one drink. If it’s not your cheat day, nothing good is going to happen after one drink.  
 
EXERCISE: Keep moving. Walk, jog, ride a bike, lift weights, hike, swim! Whatever you enjoy – do it. Mix it up or do the same thing everyday. Just keep moving.
 
VACATION: Going on vacation is so much fun. It’s something we look forward to and plan for. Don’t try and go on vacation and lose weight. It’s unrealistic and you are setting yourself up for failure. Instead go with the attitude that you will do your best and enjoy and be mindful when you can. The best case scenario is you eat clean 2 out of 3 meals a day – that should be your goal to maintain. 
 
 
 
TIP OF THE WEEK
 
WHILE YOU are sleeping, drinking, eating, indulging…
  SOMEONE is out there awake at 4am exercising. 
WHILE YOU are cheating and eating unhealthy…
SOMEONE is out there eating clean, and doing all the right things.  
WHILE YOU are using the excuses “no time” – “it’s so hard” – “tomorrow” 
SOMEONE is out there say “I can, I will, I want it”
 
Looking and Feeling good is a choice. You either commit to it or you spend your life wishing for 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
Read More
FitnessHealthy TipsLifestyle
June 15, 2016By Josephine Fitzpatrick

Summer Transition

 

Memorial Day has come and gone and with the rising temperatures it is really starting to feel like summer is here, even though the first official day of Summer isn’t until late June. Many more changes are just around the corner, with school coming to an end and new routines coming in. For kids and families it can mean family trips and travel, graduations, summer school, jobs and internships, college visits, driving tests, camp and much more. And for adults it can mean quiet time without school and sports constantly driving our schedules. Parents look forward to summer just as much as kids in this way because we can all let loose and enjoy ourselves. But this can also be a time when we unknowingly start to gain. We attend parties and barbecues where we eat and drink and celebrate. We go out and treat ourselves more than we usually would. Start thinking about your plans for summer now before any negative choices start adding up.

 

Even if we stay at home, summer can still feel like a vacation. We have less responsibilities and obligations so it feels like a holiday where nothing counts. But in reality, every decision does count and they can add up quickly. Stick to your healthy routine as much as possible. If you exercise, don’t skip it. If you plan your meals, don’t throw it all out the window if you eat out more. When you go shopping, stick to your healthy food list. Remember that drinks count and they can affect us in many ways, as we said in last week’s blog.

 

The good news is that summer is a great time for eating clean and losing weight. There are so many delicious and healthy fruits and vegetables that are back in season, providing the perfect snack to satisfy and hydrate. Fruits like watermelon, cantaloupe, honeydew and many others are made up of at least 90% water, so they can keep you hydrated and also satisfy your sweet tooth in a healthy way. Vegetables like cucumber and celery are also great options. You can even add fruits and vegetables to your water to give it a refreshing twist. Summer also means grilling, which is a great way to prepare chicken, seafood, vegetables and more for healthy meals. Fish and avocado are prefect healthy fats that are great summertime options. No more heavy sauces and dressings that are popular in fall and winter.

 

Summer also offers a lot of activities that can help you stay fit. Going to the beach, swimming, walking, biking and even walking around a carnival or amusement park will get your heart pumping and help you stay healthy. Always remember to stay hydrated, and save the funnel cake and cotton candy for your cheat day.

 

The last thing to remember is accountability. Wearing less clothes in the hot weather means we are feeling more exposed and aware of our bodies. Instead of falling into a negative spiral, use this time as a motivator to push for your goals. How did you feel last summer? Were you feeling self conscious? Or were you healthy and fit but lost your way during this past fall and winter? In the colder months, it is easy to hide inside under sweaters and jackets, but now there are no excuses. Don’t let it stress you out – tell yourself that this summer will be different, starting now.

 

Congratulations Caitlin!!!! You did absolutely amazing!!!

 

Screen-Shot-2016-05-30-at-10.48.48-PM-270x300

 

 

Caitlin loves the life she lives and lives the life she loves!

 

~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
June 15, 2016By Josephine Fitzpatrick

Don’t Commit A Memorial Day Offense

 

WILL YOU BE CHARGED WITH ONE OF THESE OFFENSES THIS WEEKEND?
EUI – Eating under the influence!
EWI – Eating while impaired!
      BWI – Binging while intoxicated!
It has arrived…Memorial Day Weekend is the first holiday weekend that kicks off the summer fun. The parties are planned, BBQ’s are ready, and the pools are all open. White shirts, shorts and sandals are out of closets and ready to be worn…For some, it’s super exciting!! For others, not so much 🙁
It’s the time when layers start peeling. You are either ready or not!
If you are ready and have been doing the right things then you must be super excited! It is just super fabulous and you should be so proud of yourself for putting in the hard work when you needed to!!! You know you will do fine this weekend because you are already in control and have learned what it takes to get to where you are today. Yay!!!
If you are on your way or have recently started or re-started the program – that is super awesome too! It doesn’t matter when or how many times you need to do it, as long as you end up in a great place. So don’t let the weekend get you carried away. Stay on your course and continue to do the right things so come Tuesday you will feel as successful as you do today!
If you haven’t started and wish you had, or you stopped and wish you didn’t – don’t be too hard on yourself because honestly what’s done is done. You can’t go back so you might as well go forward. Have a plan to get back on track 100% on Tuesday and get through the weekend— but don’t over do it because you have been off. Try and make the best choices and do the best you can. It will make starting on Tuesday a much better place to begin.
“TOMORROW IS A NEW DAY WITH NO MISTAKES IN IT YET”
DRINKING: Are you drinking this weekend? If so, make sure you know the maximum number of drinks — When do you lose control? After 1, 2 or 3 drinks? You should know in advance when you should stop. Don’t let the situation control you – you must always control the situation. Drink water in between to stay hydrated. If you use a drink as your snack you will be fine. But don’t lose sight that too much of anything will make you gain weight.
KNOW THE DIFFERENCE:
 
EUI – Eating under the influence means that you have had a drink in replace of your snack but you are okay. You are still in control and know what you are doing and feel good. You know that you are having fun and are still very much in control of the situation around you. You are sipping your drink and using it as a tool to have in your hands so not to pick at the food around you. You are having a blast and even more so because you know you will be thrilled when you wake up the next morning. Eating under the influence is fine and you can do really well with it if you don’t lose control and don’t have that next drink that will put you into an EWI. Know your limit.  
 
EWI – Eating While Impaired. It’s not the alcohol that makes you gain, it’s what the alcohol makes you do that makes you gain. Once you are impaired you no longer realize that you are losing control. Not completely out of control but not in control. You are picking at everyone’s plate and everything that is around you. You are not hungry but don’t have the ability to completely stop what you are doing. You are having fun but you know you ate too much and over did it and that you will not be thrilled with your actions in the morning.  
 
BWI –  Binging While Intoxicated – ugh. Completely lost all control. You start eating everything in sight and speaking louder than everyone around you. It doesnt matter because you don’t feel a thing. You are eating because you can – it doesn’t matter if you are enjoying it or not. You forget that you are on program and you forget that you even need to lose weight!!! You even start to believe that you can do what you want because it’s not affecting you…why? Because you look freaking amazing tonight – Everyone looks amazing when you are drinking!!! The best part of the night is you won’t worry about what you feel like when you wake up. The worst part of the night is you are not worried about how you will feel when you wake up 🙁 
 
If you need another reason to watch how much you drink, you should know excessive drinking does more than just make you over eat. Too much alcohol (wine, beer included) stops the fat burn. It doesn’t only slow your judgment – it actually slows everything in your body. That’s why it’s important to be eating super clean when you drink. If you over do it with the food and the alcohol – it’s not a good mix and you will have a not so happy weight gaining day. Make sure to  keep the food choices clean. The alcohol should be your dessert and your meals should be clean then you will continue to lose instead of maintain or gain.
REMEMBER: It’s okay to say no to any food or drinks that you do not want. Your true friends don’t pressure you. They will just be happy you are there and will want you to do what makes you happy…so try not to use them as an excuse that you had to do something you didn’t want to. Follow the same advice you would give to those you love.  
 
Okay so what do you do if you are not drinking???? OMG! …. What’s left??? HOW ABOUT THE ACTUAL PARTY!!!! Have some fun. Enjoy the company. Play some games, help the host, move around and socialize…DRINK WATER WATER WATER!!! AND STAY HYDRATED! … and really see how easy it is to enjoy yourself without having to over indulge in everything. Only then will you see how much better it is to wake up the next morning and know you had a great time while doing all the best things for your body.  
 
Whether you decide to have one drink or three drinks the most important thing is to make sure you are okay with your choices and always stay in control of who you are and what you want. There is no point in doing something that you will regret later. It’s only fun when you are truly enjoying the moment and know you will be happy with the ending.  
 
 
Throughout the weekend keep these thoughts close…….
 
At the center 
of your being you have the answer.
 
You know what it is you really want. 
You know your goals and how hard you have worked for them.
 
More than anyone 
You know who you are…
You know the person you want to be…
 
Only you can
Become that person, Be that person, Remain that person.
 
 
Please understand that while these are fun ways to look at what we do while we are under the influence – they are also very serious and brought to your attention to make a point. Whether you are DWI or BWI – drinking  influences your ability to make the right decisions and can affect you and everyone around you. Make good, smart choices for yourself and those you love!  
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
Read More
FitnessHealthy TipsLifestyle
May 31, 2016By Josephine Fitzpatrick

Summer Transition

 

Memorial Day has come and gone and with the rising temperatures it is really starting to feel like summer is here, even though the first official day of Summer isn’t until late June. Many more changes are just around the corner, with school coming to an end and new routines coming in. For kids and families it can mean family trips and travel, graduations, summer school, jobs and internships, college visits, driving tests, camp and much more. And for adults it can mean quiet time without school and sports constantly driving our schedules. Parents look forward to summer just as much as kids in this way because we can all let loose and enjoy ourselves. But this can also be a time when we unknowingly start to gain. We attend parties and barbecues where we eat and drink and celebrate. We go out and treat ourselves more than we usually would. Start thinking about your plans for summer now before any negative choices start adding up. 

 

Even if we stay at home, summer can still feel like a vacation. We have less responsibilities and obligations so it feels like a holiday where nothing counts. But in reality, every decision does count and they can add up quickly. Stick to your healthy routine as much as possible. If you exercise, don’t skip it. If you plan your meals, don’t throw it all out the window if you eat out more. When you go shopping, stick to your healthy food list. Remember that drinks count and they can affect us in many ways, as we said in last week’s blog.  

 

The good news is that summer is a great time for eating clean and losing weight. There are so many delicious and healthy fruits and vegetables that are back in season, providing the perfect snack to satisfy and hydrate. Fruits like watermelon, cantaloupe, honeydew and many others are made up of at least 90% water, so they can keep you hydrated and also satisfy your sweet tooth in a healthy way. Vegetables like cucumber and celery are also great options. You can even add fruits and vegetables to your water to give it a refreshing twist. Summer also means grilling, which is a great way to prepare chicken, seafood, vegetables and more for healthy meals. Fish and avocado are prefect healthy fats that are great summertime options. No more heavy sauces and dressings that are popular in fall and winter.

 

Summer also offers a lot of activities that can help you stay fit. Going to the beach, swimming, walking, biking and even walking around a carnival or amusement park will get your heart pumping and help you stay healthy. Always remember to stay hydrated, and save the funnel cake and cotton candy for your cheat day. 

 

The last thing to remember is accountability. Wearing less clothes in the hot weather means we are feeling more exposed and aware of our bodies. Instead of falling into a negative spiral, use this time as a motivator to push for your goals. How did you feel last summer? Were you feeling self conscious? Or were you healthy and fit but lost your way during this past fall and winter? In the colder months, it is easy to hide inside under sweaters and jackets, but now there are no excuses. Don’t let it stress you out – tell yourself that this summer will be different, starting now.

 

Congratulations Caitlin!!!! You did absolutely amazing!!!

 

Screen Shot 2016-05-30 at 10.48.48 PM

 

Caitlin loves the life she lives and lives the life she loves! 

 

~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
May 27, 2016By Josephine Fitzpatrick

Don’t Commit A Memorial Day Offense

 
WILL YOU BE CHARGED WITH ONE OF THESE OFFENSES THIS WEEKEND?
 
 
EUI – Eating under the influence!
 
EWI – Eating while impaired!
 
      BWI – Binging while intoxicated!
 
 
It has arrived…Memorial Day Weekend is the first holiday weekend that kicks off the summer fun. The parties are planned, BBQ’s are ready, and the pools are all open. White shirts, shorts and sandals are out of closets and ready to be worn…For some, it’s super exciting!! For others, not so much 🙁 
 
It’s the time when layers start peeling. You are either ready or not!  
 
If you are ready and have been doing the right things then you must be super excited! It is just super fabulous and you should be so proud of yourself for putting in the hard work when you needed to!!! You know you will do fine this weekend because you are already in control and have learned what it takes to get to where you are today. Yay!!!
 
If you are on your way or have recently started or re-started the program – that is super awesome too! It doesn’t matter when or how many times you need to do it, as long as you end up in a great place. So don’t let the weekend get you carried away. Stay on your course and continue to do the right things so come Tuesday you will feel as successful as you do today!
 
If you haven’t started and wish you had, or you stopped and wish you didn’t – don’t be too hard on yourself because honestly what’s done is done. You can’t go back so you might as well go forward. Have a plan to get back on track 100% on Tuesday and get through the weekend— but don’t over do it because you have been off. Try and make the best choices and do the best you can. It will make starting on Tuesday a much better place to begin.  
 
 
“TOMORROW IS A NEW DAY WITH NO MISTAKES IN IT YET”
 
 
DRINKING: Are you drinking this weekend? If so, make sure you know the maximum number of drinks — When do you lose control? After 1, 2 or 3 drinks? You should know in advance when you should stop. Don’t let the situation control you – you must always control the situation. Drink water in between to stay hydrated. If you use a drink as your snack you will be fine. But don’t lose sight that too much of anything will make you gain weight.
 
KNOW THE DIFFERENCE:
 
EUI – Eating under the influence means that you have had a drink in replace of your snack but you are okay. You are still in control and know what you are doing and feel good. You know that you are having fun and are still very much in control of the situation around you. You are sipping your drink and using it as a tool to have in your hands so not to pick at the food around you. You are having a blast and even more so because you know you will be thrilled when you wake up the next morning. Eating under the influence is fine and you can do really well with it if you don’t lose control and don’t have that next drink that will put you into an EWI. Know your limit.  
 
EWI – Eating While Impaired. It’s not the alcohol that makes you gain, it’s what the alcohol makes you do that makes you gain. Once you are impaired you no longer realize that you are losing control. Not completely out of control but not in control. You are picking at everyone’s plate and everything that is around you. You are not hungry but don’t have the ability to completely stop what you are doing. You are having fun but you know you ate too much and over did it and that you will not be thrilled with your actions in the morning.  
 
BWI –  Binging While Intoxicated – ugh. Completely lost all control. You start eating everything in sight and speaking louder than everyone around you. It doesnt matter because you don’t feel a thing. You are eating because you can – it doesn’t matter if you are enjoying it or not. You forget that you are on program and you forget that you even need to lose weight!!! You even start to believe that you can do what you want because it’s not affecting you…why? Because you look freaking amazing tonight – Everyone looks amazing when you are drinking!!! The best part of the night is you won’t worry about what you feel like when you wake up. The worst part of the night is you are not worried about how you will feel when you wake up 🙁 
 
If you need another reason to watch how much you drink, you should know excessive drinking does more than just make you over eat. Too much alcohol (wine, beer included) stops the fat burn. It doesn’t only slow your judgment – it actually slows everything in your body. That’s why it’s important to be eating super clean when you drink. If you over do it with the food and the alcohol – it’s not a good mix and you will have a not so happy weight gaining day. Make sure to  keep the food choices clean. The alcohol should be your dessert and your meals should be clean then you will continue to lose instead of maintain or gain.
 
REMEMBER: It’s okay to say no to any food or drinks that you do not want. Your true friends don’t pressure you. They will just be happy you are there and will want you to do what makes you happy…so try not to use them as an excuse that you had to do something you didn’t want to. Follow the same advice you would give to those you love.  
 
Okay so what do you do if you are not drinking???? OMG! …. What’s left??? HOW ABOUT THE ACTUAL PARTY!!!! Have some fun. Enjoy the company. Play some games, help the host, move around and socialize…DRINK WATER WATER WATER!!! AND STAY HYDRATED! … and really see how easy it is to enjoy yourself without having to over indulge in everything. Only then will you see how much better it is to wake up the next morning and know you had a great time while doing all the best things for your body.  
 
Whether you decide to have one drink or three drinks the most important thing is to make sure you are okay with your choices and always stay in control of who you are and what you want. There is no point in doing something that you will regret later. It’s only fun when you are truly enjoying the moment and know you will be happy with the ending.  
 
 
Throughout the weekend keep these thoughts close…….
 
At the center 
of your being you have the answer.
 
You know what it is you really want. 
You know your goals and how hard you have worked for them.
 
More than anyone 
You know who you are…
You know the person you want to be…
 
Only you can
Become that person, Be that person, Remain that person.
 
 
Please understand that while these are fun ways to look at what we do while we are under the influence – they are also very serious and brought to your attention to make a point. Whether you are DWI or BWI – drinking  influences your ability to make the right decisions and can affect you and everyone around you. Make good, smart choices for yourself and those you love!  
 
~Love to Live Healthy with Josephine Fitzpatrick
 
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
Read More