weight loss – Page 22 – Innovation Weightloss & Fitness

June 22, 2016By Josephine Fitzpatrick

Be Powerful, Be Positive, Be Amazing!

Did you know that your mind is so powerful it can actually heal you! When you are positive you are powerful and then you are amazing! Studies show that some positive people have such powerful minds that they can actually heal themselves from illnesses. Of course it’s with the help of medicine and sometimes surgery. But the point is, negative people bring negative situations into their life and positive will bring positive.

A positive person anticipates happiness, health and success, and believes he or she can overcome any obstacle and difficulty. Health benefits that positive thinking may provide include:

– Increased life span
– Lower rates of depression
– Lower levels of distress
– Greater resistance to the common cold
– Better psychological and physical well-being
– Reduced risk of death
– Better coping skills during hardships and times of stress
– Weight loss

That’s right – weight loss! Of course the examples above are all important, but the key I want you to focus on is that your mind is so powerful that when you want something enough and you are positive about it you can talk yourself into it. If you are positive and really want to lose weight you can talk yourself into not being hungry. You can talk yourself into being thin! If you don’t believe it – then you are being negative 🙁

When you are positive you believe you are powerful. In fact, you believe you can do anything you set your mind to. If you want it, you can do it – It’s a way of life. Everyday you need to talk to yourself about being positive, and about living positive and most important, believing in yourself. We all know that being positive is a lot healthier than being negative. But did you know that you can actually train your brain to be positive? For some people, being positive is not as easy as it is for others. The power of positive thinking goes way behind just being happy. It is all about approaching life and the obstacles in it with a confident attitude. Facing the day with “I can do this!” because “I can do anything!”

How do you train the brain? You have to tell yourself everyday that this is your life and you can do anything and be the person you want to be. You have to believe that everything and anything is possible. You have to want to be happy and you have to want to be amazing everyday.

When my clients come in to my office I love to use the Eeyore and Tigger analogy:

EEYORE: When clients are not doing the right thing for themselves and they are eating the wrong foods and it makes them feel terrible – they come to me with their head down and they are a little sad and I call them “Eeyore”. I tell them that because they are not doing the right thing they are portraying to the world that they are down, sad, and mopey. Most of the time you don’t even realize that is how you are walking around. But when you are not happy, positive and confident…it’s shows.

TIGGER: When clients come in doing the right thing and eating the right food and losing weight and feeling great – they come in with a big “Hi!” and they are light on their feet, hopping around…they can’t wait to get on the scale. They are talking and telling me how great they have been following and all the wonderful things they have going on…They are my “Tigger”. They are happy and bubbly and it shows everywhere they go.

So what you have to think of now is who are you – Are you Eeyore or Tigger? But more importantly, who do you want to be…I would hope the answer is Tigger. Who doesn’t want to be happy and bubbly and healthy and feeling great. The only way you will feel great, happy, positive and powerful is when you are doing the right thing for your body and your mind. You have to wake up everyday wanting to be the best you can be. Loving the people around you and going out of your way to be happy for yourself and for them. You have to say No to the temptations and welcome the healthy foods you can have. You have to enjoy the exercise and love to be on a healthy path. Life is hard and it’s easy to get down on yourself. But if you are not in a good place today – with your weight, your job, a relationship – you are the only person who can change that. You are the only person who can make the changes in your life to be happy TO BE TIGGER! You are the only one who can become the person you want to be. Don’t sit around blaming everything around you – that’s negative. Be positive and start today and change what needs to be changed.

HOW DO YOU CHANGE IT: The best way to change anything is to have a plan. Write down what you want and what you want to accomplish. Give yourself a goal date. Then make little goals to reach the big goal and work each day to accomplish it.

EXAMPLE: If you want to lose 20 lbs by September 1.

– Write it down and have your program handy and how you are going to eat clean and healthy and the foods that work for you.

– Plan what exercises you will do and on what days.

– Then write little goals that will help you reach your big goal.

– For example: If you started today you want to take off 4 lbs by July 1st — and then 2 lbs every week until September 1 = 20 lbs

– I bet you are thinking right now -WOW! If I follow this I can lose 20 lbs by September 1! YES YOU CAN!

See, you are the only person who keeps getting in the way of what you really want. It’s not the food, it’s not anyone around you…It’s 110% you. Just like you are the only one who can make it happen you are also the only one who can stand in your own way and make it not happen. So, if you want to change your life in a positive way, start by being positive and happy. Today…right now…this moment…be happy about making positive changes. Wake up every day and follow your plan and reach your goal. Nothing amazing changes in a day. To become amazing – It takes hard work and a powerful and positive mind that includes perseverance and happiness.…..start one day at a time.

In a world where you can be anything

Be powerful & Positive

BE AMAZING!

CONGRATULATIONS MARCIE!!! YOU LOOK ABSOLUTELY AMAZING!!!!! MARCIE 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

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June 20, 2016By Josephine Fitzpatrick

First Day of Summer

It’s the first day of summer and whether you are happy with where you are or you are looking to get back on a healthy path…summer plans can be challenging for everyone. I know many of you are thinking ‘how can I stay on program and lose weight with all the parties, bbq and events that I have every week?’… My thoughts to you are: If you can take the time to gain then you can take the time to lose. Follow these amazing tips to start the summer off right!

MEALS: Clean 6 days and cheat 1 day. Thats the most effective way to lose weight. If you eat 3 clean meals and 2-3 snacks a day with one cheat day then you will see immediate results.

LITTLE LIES: Stop telling little lies to yourself – Really think about what you are saying and feeling. When you say you are starving…are you really starving?? Do you really even know what starving feels like? Remember, you can convince yourself to feel however you want. So if you tell yourself “I’m starving!!” that’s what you will feel. Switch it to “I’m getting a little hungry” and your whole attitude will change in a positive direction.

NO EXCUSES: I have to split my cheat days; there wasn’t any options for me to eat; It was the cleanest choice there — There is always an option. At a restaurant, you may have to ask for it the way you want it and at a bbq you can eat before or you can bring a healthy choice. Think about it…when do you ever walk into a party empty handed? Along with the wine or dessert make sure you bring a healthy choice that you can enjoy. **Restaurants ask for grilled plain fish or chicken with steamed veggies. Everyone has it 🙂

BE AMAZING: Summer is always going to be hard. But on the days you can be amazing, be amazing, and the days you can’t, then be mindful. You have 4 weeks in a month – if you lose weight 1 week but the other 3 weeks you maintain then you are still ahead of the game at the end of the month you still lost. If you can lose 2 weeks and maintain 2 weeks that’s even better!!

EXERCISE EVERYDAY: While you can’t exercise off what you eat, what you can do is feel and look better when you exercise. It’s amazing how you feel when you start your day with exercise. It immediately gets the blood pumping and you feel like you can accomplish anything. A walk, do weights, a jog, spin or do a class…With the sun rising early try and find a way to start the day with exercise.

LIVE LIKE THERE ARE NO DO-OVERS: Try not to live like you are on a diet. Every time you go off you think you have to start over. Instead, when you have a bbq or a night out that didn’t go as planned, just get right back on your healthy lifestyle. Eating clean and healthy 6 days a week with 1 day off is a way of life, not a short term fix. No one is perfect all the time. So when you are not perfect don’t throw in the towel and snowball into 10 lbs of a mistake. Instead, get right back on and CONTINUE on your weight loss and healthy lifestyle.

KNOW YOUR LIMIT: When it comes to alcohol, know your limits. If you know you can’t have more than 1 drink or you will lose control then don’t have more than 1. It’s important to stay in control of the drink before you let the drink control you.

Regardless of what season we are in, it takes dedication and mindfulness to change into the person you want to be. Just take one day at a time and continue to make the right decisions. While it’s totally up to you how much you will lose this summer – it’s also up to you how much you will gain. The important thoughts should be that you keep heading in the right direction. You will no longer put it off – Slow or fast you are headed there.

The secret to living the life of your dreams is to start living the life of your dreams today, in every little way you possibly can.

Congratulations MAX!!! YOU DID IT!!!!

You look absolutely 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

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June 17, 2016By Josephine Fitzpatrick

Refreshing Summer Recipes

Enjoy all that summer has to offer with these delicious and clean recipes. They can help keep you on track and are perfect for Father’s Day this weekend or any summer get together.

Red Lentil Veggie Burger

If you’re grilling this weekend, this recipe is perfect. This recipe makes 6 burgers. Lentils are legumes that contain a high amount of nutrients like folate, fiber, iron, protein and many vitamins. To make these burgers you will need:

2 cups water

3/4 cup dried red lentils

3/4 teaspoon salt, divided

1 cup diced onion

1/2 cup finely diced carrot

3 garlic cloves, chopped

2 cups chopped mushrooms

1 teaspoon dried marjoram (spice, optional)

1/4 teaspoon black pepper

1 tablespoon lemon juice

3 egg whites

Cooking spray

Burger Toppings

1. Start by boiling the water, lentils and 1/4 teaspoon of salt in a pot. Reduce to simmer and core for 20 minutes. Drain and set aside.
2. Heat a pan with cooking spray and add carrot, onion and garlic. Sautéed for a few minutes. Add 1/2 teaspoon of salt, mushroom, marjoram and pepper. Sautéed for another few minutes.
3. Add this mixture to a bowl and let sit for 5 minutes, then add the lentils, lemon juice and egg whites. Mix then cover and chill for 30 minutes.
4. Divide the mixture into 6 equal patties. Spray pan or grill or foil with cooking spray and cook patties on each side for 5 minutes.
5. Top your burger with ingredients of your choice – lettuce, arugula, onion, tomato, mustard, etc. Enjoy!

Shrimp Scampi

This is a clean version of a tasty recipe that is perfect for summer. This will make 2-4 servings.

You will need:

1 tablespoon vegetable oil

1/4 teaspoon crushed red pepper flakes

2 medium zucchini, cup into noodles

1 lb shrimp, shelled and deveined

1 tablespoon minced garlic

2 tablespoons lemon juice

1/4 cup vegetable stock

1. Start with a warm pan sprayed with cooking spray. Add garlic and red pepper flakes and cook them for 1 minute, stirring.
2. Add shrimp to the pan and cook, stirring occasionally, until they are cooked and pink on all sides. Season the shrimp with salt and pepper then put them in a bowl and set aside.
3. Add zucchini noodles and lemon juice and stock to the pan, stirring occasionally for 2 minutes. Then add the shrimp back into the pan and combine everything. Plate and enjoy!

Seafood Salad on Cucumber

This is a delicious and easy appetizer that only takes a few ingredients. You can make light salad with any type of seafood – shrimp, crab, lobster or tuna – or you can buy it from your local grocery store, or the Innovation Store!

If you make it at home, just add 1 tbsp of light mayonnaise to any protein listed above. You can also add extras like celery, onion or even jalapeño for a little spice.

Simply scoop the salad onto slices of cucumber and enjoy!

Homemade Popsicles

It wouldn’t be summer without ice cream! Here are some healthy and clean alternatives that you can make at home. All you need is an ice cube tray, small glasses, disposable cups or a popsicle mold and some tooth picks or popsicles sticks. After these are blended and poured, let them freeze for a few hours or overnight. Serving size depends on the size of the popsicle.

Pina Colada – Blend 1/2 banana, 1/4 cup unsweetened coconut milk, 1/2 cup fresh pineapple and 3 ice cubes.

Green Watermelon – Blend 3/4 cup cubed watermelon, 1/4 cup frozen berries, 1 cucumber (sliced) and 1 cup chopped spinach.

Skinny Fudge Pop – Blend 1 cup unsweetened chocolate almond milk, 1 1/2 cups vanilla non fat Greek yogurt, 2 tbsp cocoa powder, and 2 small bananas.

Ginger Peach Tea – Steep 8 black tea bags in 2 cups boiling water for 5-7 minutes. Add 3 pitted and pureed peach to a pan with 1/2 cup water and 1 tablespoon fresh chopped ginger. Bring to a boil, stirring frequently. Simmer for a few minutes. Combine tea and peach mixture, then pour into molds. You can even add a couple chances of peach to each one.

~ 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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June 15, 2016By Josephine Fitzpatrick

Do’s And Don’ts of Summer Weight Loss

Summer is a great time for weight loss. We can show off and enjoy our hard work, and it’s also a strong motivator to keep working towards our goals. In the winter, we hide under layers of clothes and indulge in heavy holiday meals. But now is the time that we can feel lighter and enjoy the weather. But we also have to be careful because when we feel carefree we can lose sight and go off track without realizing how much we can gain. Here are some tips for summer that will also help you stay on track.

DO Stay Hydrated. With the increase in temperatures and hours of sunshine, even just walking to get from point A to point B can cause us to sweat and lose water. Simple activities such as walking, biking, shopping, going to the beach and any other way you enjoy the outdoors can really dehydrate you if you aren’t careful. Be prepared with water and hydrating snacks on hand. Water is always best. Something with additions like electrolytes or a natural flavor is great, but make sure you aren’t drinking sugar and sodium. Avoid sugary beverages like sports drinks, energy drinks and even some teas and juices. Always pay attention to the labels. You can also choose a hydrating snack like watermelon, cantaloupe, honeydew, grapes, apples, celery, and so much more.

DON’T Gain From Drinking. When we drink it’s usually for two main reasons – to hydrate or to enjoy. When we hydrate, we are quenching our thirst and helping fuel our bodies. We need water to live and we are constantly losing water. When we drink to enjoy, we are having a coffee or tea with breakfast, a soda with lunch or a glass of wine with dinner. We drink for the taste, or just out of habit. These type of drinks can be enjoyed and you can still stay on plan, but it takes self control. As we have said many times before, alcohol is one thing but the things we eat and drink are another thing. Sugar, caffeine and alcohol can cause us to crave food we wouldn’t normally eat, especially in the summertime when we are relaxing and enjoying the season.

DO Be careful in the sun. One thing many of us look forward to is the sunshine and getting a tan. Having a little bit of color can make us feel even more confident but it can also have lifelong effects. Cover up and wear sunglasses, and always use sunscreen. Seek shade wherever possible, such a a beach umbrella, awning or cabana. Make sure children and kids always have sunscreen and shade.

DON’T Burn. Premature wrinkles, sun spots, eye damage, sunburn and skin cancer can all be direct results of too much sun and UV rays exposure. Avoid tanning beds and sun lamps – try a self tanning lotion instead. It can also hydrate your skin an give you a natural glow.

DO Enjoy Travel. The free time we get in the summer is perfect for travel. Whether you are planning a family trip or a getaway while the kids are at camp, summer is wonderful for a vacation. Going on a trip is a rewarding and relaxing, and we can to enjoy ourselves when it comes to activities, shopping and eating and drinking. Think about what matters most to you and come up with a plan before you go. Pack healthy snacks, look at menus ahead of time and set your limits for yourself.

DON’T Indulge Beyond Your Limits. Travel also involves long plane rides or train or car travel, which can mean waking up early, staying up late or just having an exhausting day getting somewhere. When we are tired we look for caffeine and sugar to give us a boost, and healthy foods can be limited at airports and during transit. But it’s not impossible and you can follow through on your clean eating. While you are away, be realistic about how you want to eat and what you want to accomplish. Being on vacation can mean staying out late and eating and drinking late into the night. It can also mean big breakfasts and constant munching during the day on appetizers and other treats. When you come back, be prepared for the results and be ready to get back on track.

DON’T Stress. If you let the negativity get to you it will just make it worse. Don’t give up because you think you have failed. You only fail when you stop trying. The last thing you want is to have a terrible summer where you are down on yourself and spiraling out of control. It always sounds easier said than done, but all it takes is one healthy snack or meal to get you back on track. One healthy decision can get moving in the right direction agian. Don’t let one slip up or one bad week make you give up on everything.

DO Stay Motivated. Find what speaks to you and go after it. Whether that is an event or date that you are working towards, or a dress or pair of pants you want to fit into, or maybe you just want this to be your summer where you feel fit and accomplished. Celebrate the little successes and enjoy the progress you make each day and each week. It will all add up and before you know it you will be exactly where you want to be.

~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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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!!!

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

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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

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June 15, 2016By Josephine Fitzpatrick

The Truth About Eating Gluten Free

Of all the recent nutrition trends, going gluten free has probably been then biggest. Unfortunately, its popular has largely been founded on people’s misunderstanding of gluten and how eating gluten free really affects your body. Most people think that as long as you eat something that is gluten free, it is good for you in the sense that it will help you lose weight. This is not always true, and this misconception can really hurt your weight loss.

Let’s start with the definition of gluten: a mixture of proteins found in wheat and related grains including barley, oat, rye, spelt and other varieties. Many additives and processed foods contain gluten as well, such as some flavors, canned soups, and even some condiments, dairy and meat. Its purpose is to help foods maintain their shape, acting like a glue to hold it together. People with Celiac Disease, an auto immune disorder, have a negative reaction when they consume gluten – their bodies attack their small intestines, causing short term and long term damage. While millions of people eat gluten free, it is estimated that only 1% of Americans have this disease.

So why is eating gluten free such a trend when only 1 in 100 people have the disorder? When trying to lose weight, people fear carbs or foods they associate with carbs (bread, bagels, cake, pizza, pasta, anything made with flour), and think that they are the worst and they will make you gain weight. And while it is true that these foods won’t always help you lose weight, gluten free foods still contain carbs and calories and should still be monitored. Just because something doesn’t have white flour, that doesn’t mean that it doesn’t have flour at all. Alternatives like rice flour, buckwheat flour, bean flours, coconut flour, nut flours, potato flour, quinoa flour, corn flour and all other varieties contain the same or higher amounts of calories and can be just as bad as white flour for your weight loss. Some may be healthier than others, but healthy doesn’t automatically mean weight loss. Flour is still flour.

The reality is that the only key to weight loss is “clean” – not “gluten-free”, not “low-carb”, not “cleansing”, not “paleo”, not “vegan”, not “raw”. Going gluten free won’t offer you any additional health benefits and gluten free foods aren’t always better. Gluten isn’t the enemy – in fact, it is found in many whole-grain foods that provide healthy carbs, vitamins, minerals and fiber that are essential to eating healthy and won’t hurt your weight loss.

Eliminating one ingredient or food group isn’t the answer, especially when this element can actually offer health benefits. Finding a healthy balance is vital to all things in life, including weight loss.

~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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June 15, 2016By Josephine Fitzpatrick

Shout Out

SHOUT OUT TO OUR ONLINE CLIENT

SHERRI HOCKFIELD

WHO RAN

THE WILD HALF MARATHON TODAY

AND FINISHED IN AN AMAZING

1:47:44

AVERAGING AN UNBELIEVABLE 8:13/MILE

DO YOU KNOW WHAT IT’S LIKE TO RUN THAT FAST FOR 13 MILES???

IT’S SO SO AWESOME

THE STAFF AT INNOVATION THINKS YOU ARE ABSOLUTELY AMAZING!!!!!!!

CONGRATULATIONS SHERRI!!!!

~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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June 15, 2016By Josephine Fitzpatrick

Are You On The Right Path…

YAY!!! THE SUN IS SHINING IN NEW YORK – we hope everyone enjoyed Mother’s Day! But now it’s time to get back on track and get moving and losing in the right direction. Regardless of where you are right now – the big question is where do you want to be? Some of you are just super amazing and in such a great place. Others wish you would have gotten there already, and some even wish they didn’t put it off until now. But unfortunately there is no turning back and you must either continue on or start on the path to where you want to go.

I know some of you wake up thinking that it would be so easy to just go away for a month and come back a new person. And I am even quite sure many of you Googled it…but we know it’s not possible. So what is possible? I will tell you – It’s possible to be whatever you want to be. If you want to be THIN – then it’s up to you to do it. If you want to be STRONG – then work hard and get that way and if you want to be STRONG, THIIN, FIT and HEALTHY – then make it happen. You see these things just don’t happen to people – PEOPLE make it happen. They make it a priority in their life. Even if they have so many other priorities – they still make it a priority to be the best they can be and reach the goals they set out for themselves. They are no different than you. They are not super-human, they are regular everyday people who have a “want” that is so strong they do whatever it takes to make it happen. They started where you are starting. They wanted it as bad as you say you do and they had to wait for the results just like you are. So….you have to figure out what are your “wants”? Do you want this to work? Do you need this to work? Or is this just something you like to complain about. Will you be that person who just always wants to lose weight but doesn’t put the “real” effort in to do it? Or will you be the person who keeps trying until you get there? Will you be the one who does whatever it takes to reach your goal?

The first thing you need to figure out is where you are and if you are not in a good place then change the type of person you are into who you want to be.

WHO ARE YOU – AND HOW TO FIX IT:

THE COMPLAINER – who sits around talking about how overweight and unhappy they are and convinces themselves that they really do have a harder life then everyone else and that’s why they can’t do it. They tend to feel sorry for themselves and it affects everyone around them. It’s the same old story and their poor families and friends have to listen to it over and over again. When you look back, it will be the one thing you remember and while you think your family may not know – they know. Everyone in the house knows when someone is not happy – regardless of how much you try and hide it – it’s there. You know it – they know it – everyone knows it.

THE FINGER POINTER – This person points the finger and blames everyone around them for why it doesnt work – but will never accept that it’s up to them to make the changes. It will never work until they are willing to put 110% in and blame only themselves and accept that it’s okay that we make mistakes as long as we keep moving forward.

*If you want to move forward it’s always better to take the blame and accept that you are not perfect and then move on to a better place. If you keep pointing the finger and blaming others, you will never become the person you want to be. Because guess what – even if it is someone else’s fault they are not going to fix it. If you want success then you have to fix what’s wrong whether it’s your fault or not.

MY JUMPER – They tend to try every fad diet in the world just jumping from one to the other because they don’t want to put the time in that it takes to work, so they constantly look for the quick fix. They don’t want to give up anything and would rather just try the next new thing. Even when they find one that works temporarily they usually end up gaining more than they lost because it involves living on drinks and pills that you shouldn’t and can’t do forever. Typically they gain at least 10 lbs a year and they end up having the hardest time losing because living on shakes and pills is the one thing that can really harm your metabolism. It can take months for the thyroid to get back to where it needs to be to start losing normally again.

MY SNAILS – They continuously go in the right direction. Sometimes stopping for brief amount of time to regroup and then restart again. But throughout the entire time the changes they make are amazing to their bodies, and mind. They generally are in really good places all the time because they just keep going. Slow but in motion. They learn what they are doing and how they are doing it. They are not interested in quick fixes or fast weight loss they are more interested in losing and learning. So while everyone is freaking out about summer coming, they are fine because they never stopped and gained they only may have paused. Then they just start moving again and every day and week and month that goes by they look and feel better and better. The thing about my snails is – they didn’t even know they were snails but they started out and regardless of how difficult things get they just keep moving. Not everyday is a weight loss day and they don’t necessarily lose every week. But they are confident and see the changes in their body and know that as the weight loss comes they are so happy with who they have become and the changes they have made in their overall well being. My snails are the ones that everyone all of sudden notices when the jackets come off and the shorts go on.

MY SHARKS – You know who you are and will do whatever it takes to get to where they want and need to be. They get the directions and they go on and never look back. They work hard, exercise, and if something isn’t working they don’t blame everyone around them – instead we work together and figure it out and they continue on their healthy journey. They are all about results and will do whatever they need to get there and feel and look great all the time. Their bad days are most peoples’ good days. My sharks don’t always start as sharks – sometimes they start as snails and they do what they have to and put the time in. Just like everyone else they wait for results. The results just tend to come a lot faster with my Sharks because there is no going off the path. They stay hardcore all the time 6 days on and 1 day off and they learn to love to live that way. Sharks usually are strong headed and want what they want and will do what they have to and get there. Not everyone is a shark or wants to be, but anyone can become one if they want it bad enough.

Once you figure out who you are – then figure out if you are happy being there. If you are not happy then maybe it’s time to change it for the well being of yourself and those who still love you 🙂

**HOW TO FIX IT: Think about it – are you the person you want to be? If you are one of the first three on the list then stop talking and complaining and pointing the finger at everyone around you. Stop jumping from plan to plan and really think about where you are and where you want to be.

Really take notice for one week – and every time you point the finger or complain about your weight or just the fact that you are unhappy because you can’t fit into anything – pause and make yourself stop and write it down so you can reflect later how much time you spend on doing this. How many times a day do you blame others, complain that you are unhappy over something only you can change? When you can see how many times you do it in a day – only then you will realize how it has to affect everyone around you. Never mind how unhealthy it is for yourself.

It takes so much more energy and time to point the finger and blame and complain than it would be for you to concentrate on doing the positive in your life. Take small steps each day. If you screw up then just put it behind you and don’t let it snow ball and affect everyone around you. Put it behind you and keep moving in the right direction so you get back to a good place. Give yourself time. Stop jumping from plan to plan and just commit to making your health and body better and putting in the time to make it happen. No one can fix it for you – ONLY YOU CAN DO THIS. I can guide you and listen to you and help you in every way you need. But when you are home and temptation is everywhere – only you can make the final decision of what’s important to you and WHO YOU REALLY WANT TO BE.

TODAY: Start by writing down every time you blame and complain: and do what makes you feel good. If it’s running, then run. If it’s eating clean, then eat clean. Stay away from the other negatives in your life because they pull you down. Instead, make it a point to stay around the positive. And most important – do not expect immediate results. Just because you decided to become a shark overnight doesn’t mean that your body or the scale will get there overnight. Give yourself time and set goals and you will get there and enjoy the journey along the way. Sometime you have to become a snail before you can become the shark. I promise if you start today – in July you will look back and be so so happy you did it.

The clients who have reached their goal look back and are so happy they finished

The clients who started months ago look back and are so happy they are in it

Don’t let summer come and look back and wish you started

If you don’t like the road you’re walking, start paving another one.

~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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