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FitnessHealthy TipsLifestyleUncategorized
March 5, 2015By Josephine Fitzpatrick

Snow Today – Gone Tomorrow

While the snow is falling and stacking up in inches, they are already calling for next week’s weather to be in the 50’s.

 


Daylight savings time is less than a week away. With a 50 degree forecast next week, make sure that when you are reaching for that extra snack or sabotaging yourself in any way that you will be seeing the spring weather next week.

50’s will feel like the 80’s and you know how we jump into seasons. You will be sure to see the shorts and t-shits on people around every corner. Who will be wearing them? Those who worked hard and did not let winter and snow storms determine their food choices.

Think about the choices you are making and the consequences they will cause. Every time you go off program it determines whether you will lose weight or maintain. If you really go off then you will gain.  Look at your Weight Loss Path for what it is. It’s a new way of life, and realize that everything you do and every decision you make is in your hands. If you stay on your path and not let everything around you get into your way you will succeed. Here are some helpful hints to you keep you on track today:

1) Think before you act and make sure that you are eating because you are hungry and not bored. If you ever took a speech class in college you would have learned that before you speak it’s always best to pause, think, then speak. Use this same rule when reaching in the cabinet. Pause, think and then act.

2) Go into your refrigerator and cut up lot of veggies and put them in bags. Or place them on a platter for you to grab when you feel the need to mindlessly munch. If you don’t have them ready you will be grabbing for unhealthier choices that you will later beat yourself up about.

3) Surf the internet for spring and summer clothes.  Summer shorts and bathing suits.  What do you want to see yourself in?

4) Go into your closet and try on the clothes that you want to be in this spring and summer. Do they fit? are they close? Keep them out and try them on every week. You will see that you are closer and closer to reaching your goals.

5)  Workout video – Yoga, workout, aerobic or weights and get your body moving. Indoor videos don’t have to give you the best workout of your life, they just have to give you enough to sweat a little and keep you away from the kitchen.  The combination of the two can make the differennce between losing and gaining.


Remember that how you feel and the control you have over yourself, what you eat and who you are, all go hand in hand. You can make the decision to grab and eat or simply say NO. I am not saying it’s easy. Yes it will be uncomfortable. I get it, you are stuck in the house and you want it. But it is shot term pleasure that will lead to long term unhappiness. No one feels good when they don’t have control over what they are doing. You know that if you choose the wrong foods and make the wrong decisions it will make you unhappy, and if you know that being healthy, thin and in control not only feels good but it also makes you happy, then it’s up to you to make it happen. It’s up to you to say NO and walk away, and it’s up to you to deal with the uncomfortableness of saying NO. It’s only food and you will not let it control who you are, how you feel and what your day will be. Stop making excuses and remember that if you do the right thing and make the right decisions your results will be the prize. Stay your path…make the right decisions…and don’t let anything get in your way…

KNOW YOUR HAPPINESS

IF YOU KNOW EATING HEALTHY, CLEAN AND BEING THIN AND IN CONTROL MAKES YOU HAPPY – THEN DO IT

MEMORIAL DAY GOALS

13 weeks until memorial day – gives you the opportunity to lose anywhere from 13- 26 lbs
                                                                                                               

1 lb a week = 13 pounds

2 lbs a week = 26 pounds

1-3 lbs a week = 30 + pounds



NO MORE EXCUSES – IF YOU HAVEN’T STARTED DO IT NOW

IF YOU STARTED – STAY STRONG AND STAY YOUR PATH


WHAT YOU DO TODAY AFFECTS YOUR TOMORROW!

IT’S UP TO YOU!

 

~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
March 2, 2015By Josephine Fitzpatrick

Start Thinking About Shorts Season Now

Yesterday it snowed several inches again on Long Island. It seems like winter is never ending, but now that we have transitioned from February to March, shorts season is right around the corner and Spring Break is just a couple weeks away. Now is the time to put in that extra effort toward reaching your goals, not in May. As soon as the temperature starts to increase and little bits of green grass start to replace the inches of snow, you will wish you has started thinking about spring and summer sooner. 

 

 

Focus on the habits that will get you there. Choose to eat a healthy breakfast every morning, pack healthy snacks for during the day, exercise consistently, make a healthy grocery list, plan your week on Sundays or any tasks you want to take on. Don’t worry if you can’t get everything right at once – that is why you are starting now while there is plenty of time to build healthy habits and get results. Instead of saying something vague like “eating right” make it more specific and attainable, like cutting back on sugar or snacks, having fish a couple times a week, switching coffee for tea in the morning, etc. These little changes are your building blocks for not just summer weight loss, but a sustainable fitness plan that can become your healthy lifestyle. 

 

 

The last thing you want to do is wait until it’s too late and then go on an extreme quick-fix program. These programs not only instill an unhealthy relationship with food and exercise, but they seldom work or offer long term solutions. If you try to make an extreme change in a short amount of time, you will be more likely to gravitate back to your old habits. Slow and steady wins they race, and also continues to feel the benefits long after crossing the finish line. Working hard for your weight loss goals will not only ensure your good habits stick, it will also make you less likely to back track when you remember all that you went through to get where you are. When you go on a quick fix diet you don’t experience the value of hard work and realize what you are capable of. The journey is just as important as the destination. 

 

 

Whether you are new or coming back to exercise and healthy eating, even beginners will experience great results. You have the time to get stronger, build endurance, develop technique, and change the way you eat little by little, all while losing weight. For those of you who are already hard at work and on the right track, now is the time to put in the extra effort. When it’s time to put on that bathing suit or summer dress, you will be glad you did. 

 

~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
February 16, 2015By Josephine Fitzpatrick

Snow is Temporary

 
Don’t sabotage yourself!
 
I want you to realize that the snow is very, very temporary. Like when the snow melts and brings beautiful green grass…It’s like a coat over a bathing suit. You are going to take off the coat and whatever you have been doing while it’s snowing is going to show. STOP SABATOGING YOURSELF. Snow doesn’t mean food. It means inconvenience, but it can also mean fun.    
 
Just because the kids are home for vacation or a snow day that does not mean you have to eat all day. Teach that there is more to do on snow days or days stuck inside then just baking and eating. Play tag in the play room or basement. Set up a fort and watch a movie together. Have a dance contest. Do some arts and crafts or painting so your hands are occupied. Play a board game.  
 
If the kids are not around…clean out an old closet that has been waiting for your attention. How about the play room or basement that may need some organizing. Maybe do an extra exercise video today or read a book that you have been putting aside.
 
Don’t throw in the towel because there is another snow day or because the kids are home from school for another week long vacation. The very worse thing you can do today is say “I’m going to start tomorrow” because they are home…AGAIN.
 
Use today as a day to challenge yourself to eat healthy while your kids are around. Since they are not going anywhere anytime soon it’s a good idea to learn to eat healthy and make the right choices when they are with you. Try not to use your kids as an excuse to overeat. REMEMBER: CHILDREN LEARN WHAT THEY LIVE.
 
It is February 16th!  If you haven’t started or feel a little off track then start this week! If you lose 1 pound by the end of each week starting this Friday the 20th until the Friday of Memorial Day you will have lost a total of 15 Pounds!!! WOW!!! 15 pounds, and that’s only with doing 1 pound a week. If you throw in some 2 and 3 pound weeks along with your 1 pound weeks – you will have a 20-30 pound weight loss by Memorial Day weekend.
 
At the end of the day it’s a very simple concept. Eat healthy 6 days, indulge on the 7th, and lose weight. The cleaner you stay 6 consecutive days, the more weight you will lose weekly.  The days may go slow but the months are flying by….
 
 
SNOW TODAY SUMMER TOMORROW
 
 
 
USE THE CHART BELOW TO HELP YOU TRACK YOUR WEEKLY WEIGHT LOSS: 
Click the links below the pictures to download.
 
WEIGHT TBLE
 
EXAMPLE TABLE
 

~ 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
December 8, 2014By Josephine Fitzpatrick

Start Thinking About Bathing Suit Weather

 

Let’s take a break from the cold weather and holiday talk and think about spring and summer. Going to the beach, barbeques, green grass and blooming flowers, swimming at the pool, long sunny days. Just thinking about it can be a momentary mental vacation from the cold and dark months ahead, but are you going to be ready when it’s time to put on that bathing suit? It may feel like winter will last forever, but now is the time to start thinking about where you want to be when summer comes around. Some of you may even be taking a tropical vacation in the coming months, so instead of dreading the moment you peel off your winter layers, make a plan and look forward with confidence.

 

Even if you lose just half a pound each week, by the time June arrives you will have lost over 12 pounds. It may not seem like a lot, but even the smallest things you do now will add up. The consistency you cultivate will help you when you weigh in this weekend and also in the future. It’s all about consistency. When the warmer weather comes around and it’s time to bring back the shorts and t-shirts, sticking to your weight loss plan will make sure you are ready. A balanced routine will work when you give it time. The last thing you want to do is go on some kind of crash diet or spiral into stress eating when you approach the time you had planned to reach your goal. Having a healthy breakfast, going to the gym even when you really didn’t want to, ordering a salad when you really wanted a burger or taking the stairs instead of the elevator may seem trivial, but they are what will take you across the finish line in the end.

 

It may be a tough battle to lose a little one week and gain a little another week, but thinking about the big picture can really help give the day-to-day effort more meaning. Think about where you were when you started. Think about all the good weeks you have had. Even if you just started today, remember that you can’t climb this mountain overnight. It takes time, which you have plenty of in the winter before summer arrives. Having the right mindset can ensure you have good weeks ahead. The same way you look forward to a cheat day each week, look forward to the summer after a long and challenging winter.

 

2015 is going to be the summer you work hard for, and the summer you deserve to feel fit and comfortable.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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