When it comes to weight loss, gaining is not something that usually makes anyone happy. But when you think about the personal and internal growth you experience when you make a big, positive change in your life, gaining something like that isn’t a bad thing at all. We all feel anxious and self conscious at some point in our weight loss journey – sometimes at the beginning because we aren’t sure if we can do it, sometimes in the middle when we feel like giving up, and sometimes at the end when we can’t seem to reach the finish line. When you are worrying about losing, sometimes it can help you find the motivation you need by thinking about what you have to gain. 

Self Discipline: the ability to control one’s feelings and overcome one’s weaknesses to pursue what is right despite the temptation to abandon it. Strengthening your self discipline starts as soon as you decide to lose weight and get healthy. You take control of your life and you stop waiting for the “right” time – you make it the right time. You don’t let food rule your life anymore and you make smart choices. You resist the temptations around you and even when you hit a bump in the road, you have the power and tools to get back on track. No more over eating or over indulging – you have a plan and you are sticking to it. Even when you feel weak, you have the strength and self-discipline to stay focused and reach your goals because you already took the first step to getting healthy, which is more than most people accomplish.

Self Confidence: a feeling of trust in one’s abilities, qualities and judgement. It’s more than just looking better, it’s about feeling better. Eating healthy and losing weight will make you feel better physically and also give you mental and emotional strength. Proving to others, and more importantly to yourself, that you are capable of going after something you want and achieving it is an amazing feeling that will boost your self confidence and keep you on track. The trust in yourself in extremely important. Knowing that you can go into any situation with confidence and make the choices that you are proud of is invaluable – all you have to do is stick to the plan and success will follow. 

Self Awareness: conscious knowledge of one’s own character, feelings, motives and desires. Making the decision to lose weight is an important step to becoming more aware of what we are capable of and what we really want in life. It helps us separate what seems important now and what is more important to us in the long run. Losing weight is a long journey, which helps us with patience, endurance, and persistence – qualities that will make you a more self aware person who knows what is takes to get what you really want. Reaching a goal that you had to fight for will keep you on a the right path long after your success and reinforce the positive change you achieve. Accomplishing one goal (losing weight) can give you the motivation and strength to go after other goals and continuously grow as a person.  

The most important thing to remember is that you should never underestimate yourself. Everyone has to start somewhere and the important things in life never come easy. I can give you the rules and tools to help you lose weight – but only you have the power within yourself to change and reach your goals.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

Looking for a healthy and refreshing way to stay cool and have a tasty treat this summer? Smoothies are a delicious way to get more fruit into your day including their valuable vitamins and minerals. These recipes even have the option to add alcohol for a healthy drink option for parties, barbecues and other fun summer occasions. 

This first recipe is a healthy spin on a classic cocktail: Skinny Pina Colada. For this version, use a banana, almond milk and coconut extract instead of coconut cream to get the same creamy consistency but healthier. For one serving, which counts as a snack, combine 1 cup of fresh or frozen pineapple, 1 medium banana, 1/2 cup of unsweetened vanilla almond milk, 1/2 teaspoon of coconut extract and 1 ounce (2 tablespoons, optional) of rum and blend until smooth. Coconut extract can be found in the cooking aisle, or you can use unsweetened coconut milk instead of almond milk to get that coconut flavor. 

Lemonade is a timeless summer beverage, and this recipe has a refreshing twist. To make this Watermelon Lemonade, combine 1 cup of chopped watermelon with 1/2 a lemon (peeled) in a blender or juicer. Pour into a glass filled with ice then add 1/4 cup of club soda and 1 ounce (2 tablespoons, optional) of vodka. Stir until everything is combined and enjoy this tart and tasty snack! 

When you want to make a recipe healthier, sometimes all you need to do is simplify it. For this 3 Ingredient Margarita, cutting out syrup and sugar won’t take away from flavor and it only counts as a snack. If you choose to salt the glass, do that first then add 1 ounce (2 tablespoons) of tequila, 3 ounces of flavored seltzer and the juice from 1/4 of a lime. The best part about this recipe is that you can add your own twist with what seltzer you choose. You can go with the traditional lemon citrus flavor, or mix it up with other varieties like blood orange, peach, grapefruit and more. 

This next recipe is great for parties: Green Sangria. It makes 8 servings, each one is a snack packed with real fruits and vegetables. It takes a little more time to prepare but it will be worth it. Combine one bottle of Pinot Grigio with 1/2 a green apple (cored and sliced), 1/2 of a lime (sliced), 1/4 of cucumber (sliced), 10 mint leaves, and 1/2 a kiwi (peeled and sliced). Refrigerate the mixture for a minimum of 2 hours and a maximum of 8 hours. When ready to serve, pour 1/2 a cup of the mixture into a glass and add a splash of citrus seltzer to taste. 

This last recipe is a grown up version of a tasty warm weather treat. This Adult Milk Shake is a meal packed with flavor and protein. To make it, combine 1 medium banana, a pinch of cinnamon, 2 tablespoons if rum, 8 oz of unsweetened vanilla almond milk, 1 scoop of vanilla protein powder and 4-5 ice cubes in a blender. It’s a sweet treat that you don’t have to feel guilty about. 

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

It’s Monday after a long holiday weekend and I am sure many of you are promising you will never eat like that again. Others are proud of how well they did. Wherever you may be on your weight loss path, put the weekend behind you and think about where you are going.   

The path to weight loss success is about consistency and consecutive days. You need to eat clean consistently and do it for at least 6 consecutive days to see the results. So what you need to do right now is simply get right back on program and before you know it you will begin to feel amazing again.  

THINGS TO REMEMBER:

1. Stay with the basics. Eat your meals and snacks and deal with the pain of saying no. It’s only food and will be there next cheat day.

2. It’s okay to be a little hungry. If you feed into your hunger every time you feel it, you are never giving your stomach a chance to shrink.  

3. While you may feel bloated it’s still very much water weight. It has not turned to real fat. The real fat begins if you do not do the right things this week and you gain weight on top of the weekend water weight. Then your weekend weight will no longer be water weight it will be fat – the choice is always yours to do the right thing.

4. It’s very easy to lose your way when summer is filled with parties, drinking and good food. It’s a simple process – you eat clean and fuel your body for weight loss 6 days and indulge one day. No one should be indulging everyday. The parties will always be there. It’s up to you to look at them as celebrations and not a reason to overeat. You need to learn to live with them in your life. 

5. The key to weight loss is simple. You follow your program and you lose the weight. The trouble begins when you start trying to figure out short cuts. There are no short cuts. Eat healthy, eat clean, eat less and lose weight. That’s the bottom line and the more you come to terms with it, the faster you will see your results. You have to remind yourself constantly that it’s only food. It will be there tomorrow, it will be there next week and it will be there on your cheat day. You don’t have to have it right now.

Think back to this past weekend. Were you comfortable in your clothes? Did your refuse to put on a bathing suit? Did you change 10x and were you happy with how you looked?   Whether the answer is yes you felt great or yes you were uncomfortable, use your experience to either:

Change and do the right thing for yourself and your body this week so you DON’T have the same experience next week 

OR

Continue to do the right thing by yourself and your body so you DO have the same experience this week.   

We have a long summer ahead of us and the quicker that you live the 6 days clean and one day off, the more you will be able to enjoy what summer has to offer. The better you will feel in your summer clothes and the better you will feel in your own skin.  

Everyday you choose to fuel you body by eating clean, 

your body returns the favor by looking and feeling amazing.

~Love to Live Healthy with Josephine Fitzpatrick

Innovation Weight Loss and Fitness

8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

As we teach our children the travels of life, we are traveling down our own path as well. This summer I want you to stop for a moment and think about what it is that you want. What would you like to accomplish this summer. For many the answer will be to lose weight, or hit my goal weight, get healthy and be the best person I can be both mentally and physically. All wonderful thoughts, but as you know when it comes to weight loss it takes much more than just a thought to be successful. So now ask yourself this…How bad do you want it and How hard are you willing to work for it?

 

You see, everyone wants to lose weight. Everywhere you go people talk about it. It’s usually while they are drinking and eating, but they are talking about it. The problem is not everyone is willing to put the work in to get it. But if losing weight and being healthy is what you really want then you have to turn your WANTS into WORK. You have to promise yourself that you will work for it everyday because it means that much to you. You have to promise that you will not give up when it gets hard or challenging. And of course it’s going to get hard and challenging…..If it was easy, everyone would be doing it. Remember anything in life that is worth something is going to be hard and challenging to achieve. But that doesn’t mean you can’t do it. It just means you have to WORK for it.

 

Don’t let the end of the summer come and you look back and say I should have, could have, wish I did. Now 10 lbs heavier going into the fall and winter. NO NOT AGAIN! Take this summer and make a commitment to yourself,  to your family and those you love. We all know that when we are not happy with who we are, and how we feel,  it’s the people we love around us who suffer for it. This summer, make the commitment and put the work in to change.

 

The solution to weight loss is NOT HARD. The solution to weight loss is EASY. You follow your menu, ask questions and lose weight. You see, it’s not the solution that is the hard part – It’s the journey. It’s the temptations that surround you everyday. It’s the parties, the barbecue, the events. It’s making the choice to not have the bread on the table or the extra glass of wine.   It’s the excuse you give yourself everyday that you will start next week, next month and before you know it, it’s next year and you are another 10lbs heavier then the prior year.

 

But if you set your mind to it and work hard toward it and believe and understand that it has to be the most important thing to you — you will have success.

 

Life is always about choices. Good choices and bad choices. And every choice we make decides where we are going and who we will be. If you want success then you have to make the choice to be successful.

 

This summer make the choice to be successful.

 

 

~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

41 Likes

TwitterFacebookPinterestLinkedin

FitnessHealthy TipsLifestyle

June 24, 2015By Josephine Fitzpatrick

Summer Camp

For many, summer is the best time of the year – warm weather, days at the beach, Fourth of July, vacations, relaxing, barbecuing, and going away to camp. Camp is a fun time for kids and parents to enjoy all that summer has to offer in their own ways. Kids get to be independent and try new things and make new friends, while parents get to enjoy some quiet time and other kid-free activities. Going from a house full of kids and the chaos that comes with them, to being able to put those responsibilities on hold can be quite a change of pace that can disrupt everything from daily schedules to eating habits. This can be said for parents and kids too.

 

As much as you may try to share your healthy eating habits with your kids, when they are left to their own devices we can all guess what kind of choices they will make. Even though they are participating in a number of activities, you can’t out-exercise a bad diet. As much as they will enjoy themselves, they will probably come back having gained. Let them know that they should do their best to find some balance. They won’t be able to control what they are served all the time, but they can decide how much they put on their plate and how often they snack. It’s important for them to be hydrated and have energy for all the things they will be doing but they can also make smarter choices when possible. For example, make sure they know to drink water instead of sports drinks all day and give them some ideas for healthier food and snack alternatives –  try to include lean proteins – chicken, turkey or fish, light or low fat cheese and skim or 1% milk. Find the fresh fruits – apples, blueberries and melon. Some other options are yogurts, nuts (many camps are nut-free but if yours is not then include some nuts or trail mix), cereals, eggs and whenever possible head to the salad bar. At the salad bar be sure to include greens, yellows, orange and reds.  Dressings should never be more than 2 tbsp. For sandwiches, use 1 slice of bread instead of two. Try to alternate a very healthy meal day with a less healthier meal the next – and make sure to take notice how you feel each day.

 

Even though it is the kids that are going away, parents can feel like they are on a break too. Eating clean and being on a weight loss plan doesn’t mean that you can’t enjoy your summer, but like any other time of the year you can’t let yourself get caught up in changing circumstances. Don’t let the kids being away be your excuse to go off your plan. There are other ways to enjoy the season and the company of friends and family besides eating and drinking to excess. It may be tough to constantly avoid temptation but what you are working towards is more important than giving in. When the kids finally come back it may mean time for a family vacation or even getting into school preparations, so you want to do your best now before things get chaotic again.

 

Summer is such a great time of the year. Keep your thoughts close to mind of how hard you have worked to get to where you are. Don’t fill you days with regret by going overboard. Instead, find Balance in your summer. You will be much happier making smart choices and helping those around you be healthy.

 

~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

48 Likes

TwitterFacebookPinterestLinkedin

FitnessHealthy TipsLifestyle

June 15, 2015By Josephine Fitzpatrick

Shared Success

It’s Monday and the first thing I will tell you is PLEASE DO NOT GO ON THE SCALE

 

If you had your cheat day this past weekend, I can assure you the number on the scale is going to be higher. It’s not real weight. It’s not fat weight – but it’s going to still be higher from the extra food. I promise if you go right back on program 110% today and stay your path this week, your numbers will be even lower next weekend. However, if you choose to have a second cheat day or use the scale as an excuse to cheat another day then your fake weight will become real fat weight and you will gain.

 

Think about this past weekend. Is there anything you would change to have your Monday be a better one? Did you sabotage yourself in anyway? Take this week to think through any changes you need to make and start putting them into action for next weekend.

 

HELPING EACH OTHER IS SO IMPORTANT. I am all about helping each other. We get nowhere in life when we don’t share our experiences and knowledge. I believe the more people you help in life the more likely you will be able to reach your own goals.

 

Every month I will be posting 3 emails of clients who have had success on the program and have reached their own weight loss goals. They are clients who would love to share their success stories and help motivate you through your struggles. They are willing to answer questions and give some tips and hints of things they did to get them to their goal.

 

They are not to answer food/nutrition questions.  All food/nutrition & menu questions should come directly to myself or Thea (innovationthea@gmail.com). 

 

But if you need a brain to pick or if you want to simply reach out and hear their story, send them a message. Share what they have to offer with someone you know. It’s a chain that we must make and continue to link. We need to always want the best for each other, because it’s only then that we will be successful in our own challenges. It doesn’t matter if you know them or not – it’s about connecting with someone who has been through the process.    Please feel free to email them anytime.

 

Susan:  Sfishelberg1@gmail.com

Elaine: Elaynejsos@gmail.com

Melissa: mgoldman810@gmail.com

 

The more people you help in life, the more likely you will be to reach your own goals. If you reached your goal, take a moment and remember how hard it was. How you got through your challenges. Wouldn’t it be wonderful to help someone else who is facing those same challenges right now? If you are interested in helping and sharing your story, hints and tips please let me know and I will add you to our list of Successful Clientele who are looking to help those starting out or struggling.  

 

 

~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

50 Likes

TwitterFacebookPinterestLinkedin

FitnessHealthy TipsLifestyle

May 19, 2015By Josephine Fitzpatrick

How Being Organized Can Help You Lose Weight

It may sound strange but being organized can be just as important as being strong-willed and determined when it comes to losing weight. If you don’t have any healthy snacks in your home, do you think you are more likely to go to the grocery store or just eat whatever unhealthy treats are laying around? If you don’t plan your lunch on a busy day are you more likely to eat whatever is fast and convenient even if it isn’t healthy or will you put in the extra effort to find something that fits in to your weight loss plan? A lot of us have felt trapped by a situation and end up trying to choose the “healthiest” option even though we know we’re eating something we shouldn’t. The truth is, you have the ability to make sure you never get forced into an unhealthy situation, it just takes some planning and organization. 

 

 

Start with your kitchen. Keep all foods organized and separated. Many people can’t always get rid of unhealthy foods because of family or kids, so making healthy food accessible can often be the first step to making a smart choice. If your refrigerator or pantry is jammed with a mix of healthy and unhealthy foods, is hard to say what you will reach for in a moment of craving? Make healthy options easy to see and reach for. This will also help you keep track of your go-to foods so you never run out. 

 

 

Once you are stocked, prep your food. Some people like to prep meals ahead of time, but even just washing, cutting and preparing vegetables and fruits can be a big help. Separated all food into snack or meal-sized portions and keep them in an easily accessible space in your refrigerator. Make reaching for a healthy snack as easy as reaching for a cookie. You can even go a step further and combine foods like veggies and hummus or peanut butter and apple slices in the same container for a complete and quick snack. 

 

 

Making healthy food part of you routine will help you stay regular and stay on track. You don’t have to deprive yourself of your favorites – finding healthy alternatives to your staples can make the transition to clean eating easier. Switch milk or creamer for skim milk or almond milk. Like ice cream? Keep 40 calorie fudge pops in your freezer. Need a sweet or salty snack at night? Make sure you have portioned snacks of the approved foods you crave like popcorn and sweets and you don’t have to lose out when you need your fix. 

 

 

Even if you buy healthy foods they won’t make a difference if they just sit in your kitchen. Putting in the extra effort to plan and prepare will take the thinking out of making the right choice and simplify your day. Don’t let “I didn’t have a choice” become an excuse. Something as simple as packing your lunch, keeping healthy snacks in the car, or stocking your kitchen with healthy foods will help you get that much closer to your goals. 

 

~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

54 Likes

TwitterFacebookPinterestLinkedin

FitnessHealthy TipsLifestyle

March 26, 2015By Josephine Fitzpatrick

Physical Hunger Vs. Mental Hunger

 

Most people feel hunger many times throughout the day. Some people feel it as soon as they wake up, others rarely eat breakfast. Some people like to graze throughout the day, while other people prefer to sit down to a big meal. In France, snacking is frowned upon and lunch is the biggest meal of the day. In America, potions are typically much larger than the rest of the world. In Spain, dinner is typically eaten at around 10 P.M. All around the world, and even across the U.S., eating habits and culture shape the way we experience and deal with hunger. In general, there are two types of hunger: physical and mental. Physical hunger is considered more “real” while mental hunger is felt psychologically.

 

When you make the decision to begin a weight loss program, you may find yourself thinking about food more than ever before. Dealing with restrictions can make you crave those tasty yet unhealthy foods you were eating before but that doesn’t mean you should put them in your body. Being left hungry is a big fear and a major set back for a lot of people on their path to weight loss, so recognizing the difference between physical and mental hunger can make all the difference if you find yourself struggling.

 

These two types of hunger may often feel the same but there are some clues you should be aware of to be able to tell the difference. When your body needs fuel and energy, it will send you hunger signals in a certain way. In general, physical hunger is gradual and isn’t fixated on specific foods. You may experience low energy or lightheadedness if it takes you a while to satisfy physical hunger. On the other hand, mental hunger, or emotional hunger, is more sudden and urgent. It can be triggered by the craving of a certain food and usually involves absent minded eating. It is also often paired with an upsetting emotion (something negative happens so you want to eat something to make you feel better). Unlike physical hunger, mental hunger does not go away when you are full and it can cause you to overeat, which leaves you feeling guilty instead of energized and satisfied.

 

Recognizing mental hunger is the easy part – resisting it is the real battle. The first thing you should do when you’re trying to determine if you’re actually hungry or not is to stop and think about why you want to eat. Are you bored? Anxious? Upset? As we have said, negative emotions can make you think you want to indulge in that yummy food that makes you feel better. Instead of immediately giving in, even if you’re about to eat something healthy, reflect on your emotions and remind yourself that emotions can’t make you hungry. They just convince you that you are. You should also pay attention to the time. When was the last time you ate? For example, if you just had a meal but you’re looking for dessert, you’re not actually hungry you’re just craving something sweet because you often have dessert and your body looks forward to it whether you realize it or not. You can also try drinking a glass of water before deciding if you really need a snack. Another way you can help yourself is to have healthy snacks on hand. Not only will you be able to satisfy your hunger with something good for you and your weight loss, but snacks that are high in protein and fiber will help keep hunger at bay.

 

Mental hunger can be one of the biggest challenges when it comes to weight loss. Emotions are so closely tied to eating – we celebrate with food and we grieve with food. Most social events and holidays seem to revolve around food. Cutting the ties with your cravings and emotional eating habits is hard and takes time, but it will happen. You’re not just eating healthy to lose weight – you’re creating new habits for yourself without even realizing 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

53 Likes

TwitterFacebookPinterestLinkedin

FitnessHealthy TipsLifestyle

March 19, 2015By Josephine Fitzpatrick

Surprising Healthy Food Facts

Certain foods are known to be healthy and beneficial for weight loss, but you may find that the reason behind their reputations to be surprising. Some of the foods on this list are obvious choices, but many of these foods don’t seem like clear favorites for weight loss and overall health but they actually offer advantages.

 

Cheese

 

Cheese is a fantastic source of protein. Cheese contains nearly as much protein per ounce as beef or chicken, and many  forms of cheese contain virtually no carbs. Many forms of cheese also contain microflora, a healthy bacteria found in your intestines. Age can cause microflora to decrease, but diet and exercise can be adjusted to keep microflora in healthy numbers. A microflora imbalance can cause you to feel bloated, gassy, constipated and overall run down. Including low fat cheese in your diet will give you these benefits while keeping you on track with your weight loss.

 

Black Licorice

 

Extract of the root of the licorice plant has been used for hundreds of years and is still used today for a variety of medical uses. It has been known to help treat peptic ulcers and has also been used to relieve symptoms of indigestion and astro-esophageal reflux disorder (GERD). When used with peppermint and chamomile it has been known to help ease gastrointestinal problems. In terms of weight loss, the active compound in black licorice is about 50 times sweeter than sugar but actually increases fat burning in your body. Make sure you are eating licorice with licorice root extract – most black licorice is made with anise extract now. Anise extract has the same flavor and taste but not the same benefits as the real thing.

 

Cinnamon

 

Cinnamon has been consumed since 2000 BC. It has always been highly prized and was used in those times by doctors to treat medical conditions. These days it is a potent antioxidant that can be used to aid in weight loss by decreasing blood sugar, speeding up metabolism, and lowering LDL cholesterol. Cinnamon is included is many detox water recipes because of these reasons. Recent studies have shown that cinnamon can help relieve fungal infections, may improve lipid levels for patients with diabetes, and can even inhibit the development of Alzheimer’s and Multiple Sclerosis and one study even found that cinnamon bark may potentially be effective against HIV. Though many of these studies are new and in the early stages, just the fact that cinnamon is associated with these claims and that some of the top medical communities are conducting this research suggests that adding cinnamon to your diet can benefit you in many ways.

 

Egg Whites

 

Egg whites are commonly known as an obvious choice to anyone trying to lose weight. But did you know that most of the protein in an egg comes from the white? Of the average 6g of protein in an egg, 4g comes from the white without the fat and other detriments from the yolk. Eggs whites are also free of cholesterol and low in calories. This is one reason why they are a great breakfast – they will keep you feeling fuller longer, they help burn fat and they boost metabolism.

 

Flaxseed

 

Flaxseed is another great source of protein that is also high in fiber and Omega-3. Flaxseed can be consumed as supplement tablets and ground or oil forms – all of them offer healthy benefits. Flaxseed has been known to lower blood pressure, stabilize blood sugar, reduce bone loss, promote weight loss, increase immunity and even fight cancer. Flaxseed can easily be added to your diet – you can sprinkle it on quinoa oatmeal, add it to mustard, blend it in smoothies, mix it in with yogurt, and the list goes on.

 

~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

37 Likes

TwitterFacebookPinterestLinkedin

FitnessHealthy TipsLifestyle

February 26, 2015By Josephine Fitzpatrick

Exercise For A Healthy Heart

 

As this month comes to a close we want to end on a heart healthy note. February is American Heart Month which aims to raise awareness about heart health, lower the number of heart attacks and strokes each year, and make sure that Americans know their blood pressure. If you haven’t already, check in with your doctor if it’s been a while since your last appointment and take the right steps to keep your heart healthy or manage your condition. In a previous blog at the beginning of the month we talked about ways to keep your heart healthy and strong, so now we want to offer some more detail about hearth healthy exercise.

 
Like any other muscle in your body, your heart gets stronger and healthier if you lead an active life. People who don’t exercise are almost twice as likely to get heart disease as people who are active. All it takes is something as simple as a 30 minute brisk walk each day. Not only will exercise help you burn calories and lose weight, it can also help lower your blood pressure, reduce LDL (“bad”) cholesterol, and boost your HDL (“good”) cholesterol. Before you start with any exercise, especially if you are a beginner, check with your doctor and make sure you’re healthy enough for whatever activity you have in mind.

Make sure your exercise plan is balanced. Cardio is an obvious choice for heart health, but stretching and strength training are also important parts of the picture. Stretching will make you more flexible – do it after you’ve warmed up of after you exercise. Strength training can be done with weights, resistance bands or through an activity like yoga. Cardio, or Aerobic Exercise, can be any activity that raises your heart rate – running, jogging, and biking are good examples. Swimming and hiking are great choices if you’re looking for something low-impact.

If you have been diagnosed with heart disease or have had heart surgery, exercise is an important part of keeping your condition under control and also a big reason to be extra careful. Ask your doctor about what’s safe for you, including heavy lifting and strength training. Heavy lifting isn’t just limited to exercise – make sure you’re being safe when you are lifting or pushing heavy objects, or doing chores such as raking, shoveling, mowing and cleaning. You should only do what you can do without getting tired. In general, pace yourself, don’t exercise outdoors when it is too cold or hot or humid (high humidity can make you tire more quickly and extreme temperatures can affect circulation), and stay hydrated. If you take medication for a heart condition, make sure you understand how it can affect your response to exercise.

Always pay attention to how you’re feeling during exercise. Even if your doctor has cleared you for any activity you choose to participate in, always pay attention to your body and stop immediately if you experience pain or pressure in your chest or upper body, break out in a cold sweat, have trouble breathing, have a very fast or uneven heart rate, or if you feel dizzy, lightheaded or very tired. It is normal for your muscles to be mildly sore for a day or two after your workout and you will probably breathe harder during a workout, just make sure that you would still be able to talk to someone while doing whatever activity you participate in (otherwise you are pushing too hard).

Although American Heart Month is about to come end, take these tips and keep them in mind year round.

~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

46 Likes

TwitterFacebookPinterestLinkedin

• 1
• …
• 27
• 28
• 29
• 30