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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
January 26, 2015By Josephine Fitzpatrick

Make The Most of a Snow Day

 

In the next few days New York will be experiencing a major blizzard that is projected to result in a massive amount of snow accumulation and high MPH winds. Several schools have already decided to close and many residents may not be able to get to work. If you find yourself stuck at home in the next few days, or any time you experience extreme weather, there are a couple things you can do to stay safe, healthy and occupied while unable to leave your home.

 

You can still follow your fitness routine even if you can’t get outside or get to the gym. Get in an at-home work out – there are so many options online or on TV for any type of exercise you are looking for. Try searching YouTube or OnDemand for a workout video, search online for blogs or websites with at home workout routines or flip through a fitness magazine to get ideas. If your family is home as well, get them involved. It’s a terrific way to be active and spend time together. You could also try playing a fun game together like charades, Celebrity or Cranium. You’ll fight boredom by being active and you’ll get a good workout from laughing as much as moving your body. You can also use your time to cook up something healthy. If you don’t normally cook it’s a great way to kill time and it can be an entertaining activity for kids. Find something fun to make like zucchini linguini or spaghetti squash, or something where they can add their own toppings like egg white muffins or veggie pizza.

 

When it is safe to go outside, there are so many fun winter activities that are also great calorie burners. Sledding, building a snow man, having a snowball fight, building a snow fort and making snow angels are just a few perfect options for families and smaller children. Ice skating inside or outside, or a game of pick-up hockey are great for older kids and teenagers. If there is a lot of snow, head to a park or bike trail and try snow shoeing or cross country skiing. Both activities are great for enjoying the outdoors and can burn 500 or more calories in an hour. You can even burn calories just from shoveling your driveway or side walk. But be careful not to overwork yourself – strenuous activities like shoveling snow can increase your risk of heart attack. When the temperature drops, our blood vessels narrow to prevent our bodies from losing too much heat. It’s our body’s natural reaction to cold temperatures outside, so when this affect is combined with increased blood pressure from demanding activities, it can put people with heart conditions and people involved in strenuous exercise or activities at greater risk. Here are some ways to prepare yourself before going outside:

 

  • Warm up with stretching or light activity before beginning any laborious activity
  • Layer clothes beneath a windproof and/or waterproof outer shell to maintain body heat
  • Take breaks to give your muscles (especially your heart) a rest
  • Try to always have at least one other person with you during any activity to ensure you are not alone should an emergency occur

 

Winter is a wonderful time of year that offers so many unique ways to enjoy the outdoors – and indoors! – with your family and friends. Be safe and enjoy the snow!

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness8031 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 11730

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FitnessHealthy TipsLifestyle
January 22, 2015By Josephine Fitzpatrick

Stop Looking for Excuses

 

There are so many reasons to take it easy this season but now is not the time to hibernate! Excuses to stray away from your weight loss plan are everywhere. But this year isn’t going to be the same as the last. It may feel impossible to spend your time and energy on getting fit, but now really is the best time to focus on your weight loss.

 

One of the most common excuses this season is the weather. Being bundled up and feeling sluggish in the cold temperatures isn’t exactly the right environment for outdoor activities or heading the the gym. But believe it or not, this is exactly the reason why you should exercise regularly – what better way to warm up than to work out? Instead of sitting on the couch under a pile of blankets, get your body moving to warm yourself up. The best part is, you don’t even have to leave the comfort of your home to fit in a workout. Try some of our at home work outs (https://innovationweightlossandfitness.com/portfolio/4230/) or check out our Pinterest for more ideas (http://www.pinterest.com/innovationny/).

 

Another seasonal condition that can keep you from working out can be the lack of sunshine. Less daylight can make you feel like the day is over by 4 p.m. Again, just because you don’t want to go outside int he darkness to get in a workout doesn’t mean that you have to miss out. It can also be a good idea to switch to morning workouts if you have the time. You can get in some sunshine and start your day right, which means you have a better chance of having a good rest of the day.

 

Feeling under the weather? Cold and flu season is in full swing, but you don’t have to let minor symptoms get in your way. Dealing with the sniffles is likely to be part of your winter season, so don’t let it be an excuse to cancel a workout. Many time exercise can actually help you feel better. Exercise at a lower intensity or pick something low impact and slowly build back up to a regular workout as you feel better.

 

You may not want to think about it now, but warm weather isn’t as far away as you think. Skipping a workout or deviating from your weight loss plan for a day or a week may not seem like a big deal when spring and summer feel so far away, but now is really the perfect time to get ready for warmer seasons. You don’t have forever, you have a couple months and you can do a lot in this time. Make it count! You will feel great and look great when it’s time for shorts and t-shirts.

 

Turn your excuses into reasons to motivate yourself. Winter is no excuse to stop working towards your goals. Keep a positive outlook and soon even the smallest healthy choices you make will have major results.

 

~Love to Live Healthy with Josephine Fitzpatrick

 

Innovation Weight Loss and Fitness

8301 Jericho Tpke Woodbury, NY 11797

469 7th Ave Manhattan, NY 10018

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FitnessHealthy TipsLifestyle
October 16, 2014By Josephine Fitzpatrick

Take Advantage of the Fall Weather

With this season comes many new opportunities to have a happy and healthy fall. The changing leaves and cool weather are just a few reasons to get outside. Hiking, walking, and biking are great ways to enjoy the outdoors with friends and family, or to take some time for yourself. Activities like these help improve your cardio-vascular health and muscle fitness while lowering your risk of some cancers and heart disease, all while helping you reach your weight loss goals. Whether you head to a state park, bike trail or stay in your neighborhood, take advantage of the beautiful weather! Be sure to stay warm and safe out there, such as wearing weather proof clothing for rainy days and something reflective now that it will be getting darker earlier.

 

So many fun things are in season to share with your family or a group of friends. Check what is offered at farms and orchards in your area and make a day of it. Many places you go will have an abundance of kids games and crafts, as well as activities for any age. Apple picking is a classic, where you can literally eat the fruits of your labor, and a corn maze is a fun way to fit in a healthy walk. Most farms and orchards also feature local and seasonal treats, so one thing to watch out for is temptation. Don’t let these outings lead you astray. Let them be an opportunity to enjoy the season with your family without the regret of eating something you will later wish you hadn’t. And remember, you are on a farm after all – try and find a place that offers fresh vegetables from their own land that you can take home such as cauliflower, eggplant, cabbage, kale, Brussels sprouts, squash and potatoes. So skip the fried donuts and candied apples – you’ll thank yourself later.

 

Another great way to watch what you eat is to pack a healthy picnic. Many places offer space to lay down a blanket or a number of picnic tables. Keep it fresh with raw veggies and hummus for an appetizer. Lettuce wraps are easy make and healthy, such as light tuna, turkey or grilled chicken. Bring your favorite salad and fresh fruit. Remember to stay hydrated, especially if your day is packed with activities. Bring plenty of water, and maybe some juice or lemonade for the kids and tea in a thermos to warm you up.

 

As Halloween gets closer, pumpkin picking is sure to be on your list. And if you really want to get into the Halloween spirit, a Haunted House can be a creative way to get your heart pumping. Again, candy and treats will be everywhere but you have to stay strong. Don’t ruin this month’s weight loss accomplishments with unhealthy snacking. Your self-control is a strength, not a limitation. You have chosen to get fit and you’re sticking with 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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