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Choicesclean eatingeatcleanfamilygoalsINNOVATIONKetovationMotivationweight loss
October 5, 2021By Josephine Fitzpatrick

LIMITS EXIST ONLY IN THE MIND

YOU DON’T HAVE TO HAVE ALL THE ANSWERS – Life isn’t supposed to be easy. You don’t reach a certain age, a certain social status, a certain position in your career, and suddenly have it all. There isn’t a secret potion, a lucky token, or even a prayer that will change the course of your life with a snap of your fingers.  And sometimes not knowing can be uncomfortable. But when it comes to weight loss – what we can find comfort in is that when you plan – prepare and follow through with your menu – and when you don’t eat in between your meals, and you work really hard – and be consistent – you will absolutely see results. And you know this because you have seen the results of so many clients around you.[dt_sc_hr_invisible_small]

 

RESULTS: When it comes to weight loss the best way to see results is to just start. You have to work hard, push yourself and be okay with being outside of your comfort zone. Sometimes we feel we need to have all the answers or it has to be the perfect time but the truth is there is no perfect time and you will never have all the answers. What is most important is to just start – follow and be consistent. What you need to know is that every day that you follow you will learn more. Every day that you are consistent you will see results. It’s okay to feel out of your comfort zone. Many of you who first started the Innovation program and now the Ketovation program were completely out of your comfort zone. Yet, you trusted me, you listened, you followed, learned – worked hard-and the results have been absolutely amazing. [dt_sc_hr_invisible_small]

 

YOU CAN GET PAST THE CHALLENGE: Life is supposed to be challenging – and when we talk about challenges Weight Loss is right there at the top of the list. But we must remember it’s the challenge in life that makes you learn so much. And it’s the challenge that makes it so exciting. As you succeed with each challenge, you trust yourself to overcome future obstacles. You gain great advantages when you overcome your challenges – most of all discipline and control.  [dt_sc_hr_invisible_small]

 

CAN YOU DO IT: You know deep down you can do this. You can do anything you want if you put your heart and soul into it. It takes a positive mindset, hard work and consistency and you will get to where you want to be. You have to learn to talk yourself into it and stop talking yourself out of it. Instead of looking for excuses to go off program you have to make all the excuses why you should stay on program. [dt_sc_hr_invisible_small]

 

WHY IT’S IMPORTANT TO STOP MAKING EXCUSES FOR YOURSELF: Aside from the fact that they are probably not true – more important is when you say them or when you think them, they are causing you to limit yourself. These excuses keep you going down the same old path, preventing you from reaching your goals.  If you really want to lose weight, feel great and have control over your life and your happiness – then stop making excuses of why you can’t do it and just do it. [dt_sc_hr_invisible_small]

 

WHAT DOES IT TAKE: It takes following your menu – not eating in between meals and snacks – having the the discipline to want it more than just wishing for it and talking about it – it takes planning, preparing and following through with your day – it takes not making any excuses on why you should go off program. It takes consistent hard work – And most of all it takes you loving yourself enough to walk away from the temptations. You have to be willing to put your “immediate wants” aside for your “future results”. When you can do that you will see the very best results. [dt_sc_hr_invisible_small]

 

STOP BEING AFRAID AND START BEING EXCITED

~Love to Live Healthy with Josephine Fitzpatrick

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blogeatcleanExercisefamilyfeel goodgoalshealthyHealthy TipsKetovationLifestyleMotivationweight loss
September 21, 2021By Josephine Fitzpatrick

BELIEVE IN YOURSELF

INNOVATION OR KETOVATION
It doesn’t matter which one you are on
as long as you are following something. [dt_sc_hr_invisible_small]
 
Now that we are a few weeks in I can tell you that both programs are showing amazing results. The key is you just have to follow something.  Because there is truly no better feeling than being in control of how you are feeling and that is exactly what all the Innovation programs are about – being in control so you feel your best inside and out. For me there is really nothing better than seeing a client change before my eyes. Within days they go from being a little scared if they will stick to it —  to being 100% committed and excited for their weekly results.   Listen, most of us have two options we either do nothing and stay where we are and continue to gain —  or we put the work in and feel so much better in how we look, think, feel and act.  Results are always up to you. [dt_sc_hr_invisible_small]
 
Fall is right around the corner and the freshness of the days fill the air when you are feeling your healthy best.  While of course we want to see the weight loss and we want to be in skinny jeans and smaller sweaters –  it’s also very much about how great you feel when you are in control of what you are doing.  It’s truly life changing to know that all the planning – preparing and following through is not only giving you the weight loss you want but also making you feel that you are in total control of what you are doing and total control of how you are feeling.  I can’t say it enough – when you over eat, over drink, and carelessly go through life splurging it will affect not only your body and weight but more importantly it affects mentally how you feel. It affects your mood!   When nothing fits you and you feel bloated – you don’t want to get dressed, you don’t want to go out.  Yet, when you feel good mentally and physically you are making sure you see everyone in your path! [dt_sc_hr_invisible_small]
 
Being in control of your health even affects your stress and anxiety.  Studies have proven when you are in control of your food and health your anxiety and stress levels decrease significantly.  Many of us know this to be true because let’s face it – when you are in a good place physically and mentally, eating on program, and you can literally fit in everything in your closet – those are the days you feel like you can accomplish anything that comes on your path.  But when you are not in a good place and not doing the right things and are living in sweatpants because nothing else fits you – well those are the days that the smallest problems can feel like the biggest. [dt_sc_hr_invisible_small]
So happy to be back:  It has been truly so amazing being back in the store and seeing clients one on one again.  Many new and returning clients have put quarantine and summer weight behind them and started a new healthy path on their exciting new body.  What I want for all of you is to remember each day how good you feel when you are doing the right thing.  Set your goals and visualize what you want to look like when October, November and December come around and we all know how quickly they will arrive.  Be proud of yourself that while so many will just be starting then you will already have weeks and months into it. You will not be the one who looks back and says why didn’t I start – you will be the person who looks back and think “I’m doing it and I never felt better.”   [dt_sc_hr_invisible_small]
 
Final thoughts:   Don’t give up. We all have hard days but you have to push through them to get to easy days.  Like everything else in life weight loss is no different – what you want always comes down to how hard you are willing to work for it.  Be excited for what you are capable of! Im super excited for all of you. [dt_sc_hr_invisible_small]
Always Be Grateful For Where You Are 
But Super Excited For Where You Are Going
~Love to Live Healthy with Josephine Fitzpatrick
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goalshealthyHealthy TipsKetovationLifestyleMotivationweight loss
September 7, 2021By Josephine Fitzpatrick

KETOVATION / INNOVATION NEW FOODS

WELCOME BACK!

Whether you are doing Innovation or Ketovation

it’s time to give it 100%

————————————–

IN ADDITION TO OUR CURRENT FOOD

HERE ARE SOME

NEW INNOVATION/KETOVATION FOODS

IN STORE TODAY

**ALL KETOVATION MEALS AND SNACKS ARE GLUTEN FREE

KETOVATION FOODS

*EGG & BACON MUFFINS

*EGG BACON & SPINACH MUFFINS

*EGGS AND CHICKEN

*MUSHROOM RICOTTA STUFFED CHICKEN BREAST

*ROASTED TURKEY WITH Swiss cheese AVOCADO SMASH CUP

*PHILLY CHEESE STEAK IN STUFFED PEPPER

*CHEESE CRUSTED CHICKEN NUGGETS WITH GREEN BEAN FRIES

*SEASONED SALMON AND ASPARAGUS

*SHRIMP SCAMPI AND ASPARAGUS

*PULLED PORK AND TOMATO SALAD

*TOMATO SMASH BURGER

*CAJUN MUSHROOM BURGER WITH PEPPERJACK OVER BED LETTUCE

*CHEESE INFUSED CHICKEN BURGER

*TURKEY MEATLAOF WITH STEAMED BROCCOLI

*MUFFINS (DOUBLE CHOCOLATE CHIP- FUNFETTI-BLUEBERRY-CINNAMON-PB CHOCOLATE CHIP)

*COOKIES – DOUBLE CHOCOLATE CHIP, CHOCOLATE CHIP, LEMON POPPY

EVERYTHING BAGELS

BARS

CHOCOLATE CRISP

CHOCOLATE BARS

*GUMMY BEARS

*GUMMY FISH

PLANT BASED VEGAN

*SAUSAGE AND PEPPER HERO

*EGG CHEESE AND SAUSAGE PIE

*MARSHMALLOW BROWNIE

DELIVERY THIS WEEK WILL BE TOMORROW THURSDAY 9/9/21

INNOVATIONFOODORDERS@GMAIL.COM
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August 31, 2021By Josephine Fitzpatrick

IN STUDIO APPOINTMENTS

STARTING IN SEPTEMBER

IN STUDIO PROGRAMS

FALL SESSIONS START WEEKEND OF

SEPTEMBER 17 / 18. 

 FRIDAY AND SATURDAY SESSIONS AVAILABLE

[dt_sc_hr_invisible]

You can choose to do any of the following programs:

  • Our Signature Innovation Program– Low Calorie, Low Carb, Low Fat, High Protein Diet
  • NEW Ketovation Program – Medium Calorie, Very Low Carb, High Healthy Fat, Medium Protein Cycled with the Innovation Low Calorie Low Carb, Low Fat, High Protein Diet
  • Fasting – Is optional and can be incorporated into any of the above Programs

 

[dt_sc_hr_invisible]

Unfortunately at this time we can only take a limited amount of In-Studio Clients to meet with Josephine.

All In-Studio Clients meeting with Josephine Must Show Proof of Vaccination.

If you want to be an in-studio client please make sure you sign up with Susan or Jeff at the front desk in order to secure your appointment. Innovationjeff1@gmail.com. or call the store 516 802-5055

[dt_sc_hr_invisible]

12 Sessions: $699 

Includes: 12 In-Studio Session 

24/7 Text Support

Personalized Menu 

Must be completed within 6 months

[dt_sc_hr_invisible]

6 Sessions: $499

Includes: 6 In-Studio Session

24/7 Text support

Personalized Menu

Must be completed within 3 months

[dt_sc_hr_invisible]

ONLINE PROGRAM

ONLINE: If you can’t come in you can join the Online Program – Includes personalized menu, and 24/7 support with Josephine. Sign up online:  innovationweightloss.com or through Jeff innovationjeff1@gmail.com or call store for more information 516 802-5055

 

[dt_sc_hr_invisible]

ON YOUR OWN 

ON YOUR OWN: You do not have to be a client to shop in our store or to do our programs. You can do any of our programs on your own. Just head over to the website: Innovationweightloss.com and purchase and download any of our menus that fit your lifestyle. (Our Ketovation Program will be uploaded September 7th.) Come in to our Woodbury Location and shop or shop right online.   **These are general menus and are not personalized and do not come with the 24/7 support

 
~Love to Live Healthy with Josephine Fitzpatrick
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Choicesclean eatingdieteatcleanExercisefamilyfeel goodgoalshappyhealthyHealthy TipsLifestyleMotivationweight loss
August 13, 2021By Josephine Fitzpatrick

COMING IN SEPTEMBER – KETOVATION

WE ARE SUPER EXCITED TO ANNOUNCE: In addition to our Amazing Innovation Program I would like to introduce you to our New Addition:

 

The KETOVATION PROGRAM and our NEW KETOVATION FOOD LINE also coming in September

 

WHAT IS KETOVATION

Ketovation is a program that I designed and developed with the combination of Keto and the Innovation program. We have been working on it for 6 months and have had the most amazing results with clients.

 

WHAT’S THE DIFFERENCE BETWEEN KETO AND KETOVATION:

THE OLD Keto diet is a very low carbohydrate, high unhealthy fat program with moderate protein.

 

OUR NEW KETOVATION diet is a very low carb – high HEALTHY fat, moderate protein diet. Also, unlike the regular keto program, the Ketovation program cycles in the Original Innovation program that consist of balance of healthy carbohydrates – low fat – moderate protein.

 

 

HOW DOES IT WORK

Most of the body’s cells prefer to use blood sugar (glucose/carbs) as their main source of energy. The Ketovation diet forces your body to alternate it’s fuel sources between ketones and glucose/carbs. Two weeks the Ketovation diet relies on the liver to break down stored fat into molecules called ketones. As carbs are reduced and the fat is increased, the body enters a metabolic state called ketosis. When you are in ketosis your body will take from stored fat on your body to use as energy – creating faster and significant weight loss results right from the start. So the first two weeks your body Is using ketones for energy (feeding off of your own body fat) then In the 3rd week we begin to cycle in & out healthy carbohydrate, low fat days and the body will go back to using low amounts of glucose. From there we cycle back and forth from ketones to glucose. This helps keep the significant weight loss moving, but also creates a healthy energy for the body.

 

 

When you start the KETOVATION program you will incorporate only Ketovation Food for the first two weeks. This will put your body into ketosis and you will immediately see amazing results. Within the first two weeks our results have been between 7-15 lbs for women and 10-20 lbs for men.  In the 3rd week we begin to cycle in & out – between ketones and glucose alternating our Ketovation days and our Innovation balanced days.

 

 

I know the question on everyone’s mind and the answer is

YES!

You can still have your cheat day

  

BENEFITS OF THE KETOVATION PROGRAM

  • Alternating Ketones and Glucose you are not completely giving up carbs because it’s impossible to live without them.
  • The Results are Faster, Significant, AND consistent weekly weight loss
  • Ketovation Balances hormones and helps with all phases of menopause
  • It acts as an appetite suppressant because of positive changes in hunger hormones, including leptin
  • Improves insulin sensitivity – which helps fuel utilization and metabolism
  • DECREASED BODY FAT – Ketovation promotes the loss of body fat, especially unhealthy abdominal fat.
  • Decreased Stored Fat – Because excess carbs are stored as fat when there is minimal intake of carbs – your body uses your own body stored fat for energy creating the weight loss
  • The Ketovation diet drastically reduces chronic inflammation
  • Increased Fat Burning during rest, and daily activities

 

 

STARTING IN SEPTEMBER:

ONLINE: If you would like the 24/7 support and sign up for the ONLINE Ketovation Program or sign up for our Original Innovation Program – you can do it on the website innovationweightloss.com or through Jeff innovationjeff1@gmail.com

 

 

IN-STUDIO: We will now be offering a 12 week In-Studio Program starting in September. You can choose to do the KETOVATION or the ORIGINAL INNOVATION Program. Stay tuned we will be sending out complete information on the 12 week programs.

 

 

ON YOUR OWN: You don’t have to sign up for the program to do the Ketovation or Innovation Program. Starting in September we will have menu’s on our website that you can download either the KETOVATION PROGRAM OR THE ORIGINAL INNOVATION PROGRAM. You can choose which one you want to do and follow it on your own. Jeff will also have copies at the front desk for your convenience. **These are general menus and are not personalized. To get a personalized menu you must sign up for the In-Studio or Online Program.

 

 

At Innovation – It’s all about YOU.

We are always working hard to keep you healthy

while giving you the Best Results

~Love to Live Healthy with Josephine Fitzpatrick
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Choicesclean eatingdieteatcleanExercisefamilygoalshappyhealthyHealthy TipsholidaysLifestyleMotivationSUMMERweight loss
August 3, 2021By Josephine Fitzpatrick

AUGUST GOALS

BIG NEWS AND CHANGES COMING TO INNOVATION!  Can you believe we are already in August! It’s been such a busy summer. I have been working on some really exciting things for September that I can’t wait to share. In the next couple of weeks I will start to share all of these new wonderful programs and products that we will be incorporating into the store. It’s Super Exciting! You are going to love them all.

 

LET’S TALK AUGUST: While I am working on all of these new things, I want you all to answer these questions:

 

WHAT ARE YOUR GOALS FOR AUGUST…. It’s so important to go into the month knowing what you want out of it.  August is a time when we may not want to think and be on schedule or always do the right thing – because we know in a very short time it’s the ending of the summer months that we waited so long to arrive. But it’s a time where we have to think about it or we can do some major damage. So whether it’s to lose one pound a week or to maintain where you. Plan, Prepare and Follow Through with it. Start by asking yourself where do you want to be by August 31? Then follow it up by what are you willing and capable of doing to get there. If it’s weight loss then you need to be willing to walk away from the temptations. If it’s maintaining then you need to choose your battles on what is worth indulging. We always have choices – just always remember it’s your actions that determine the results.

 

ARE YOU MAKING THE GOOD DAYS COUNT… If you know you are having long weekends at the beach then you need to be 100% Monday through Thursday. If you want to lose weight or maintain this summer but don’t want to be super strict — then be amazing on the days you can be. And on the days that are more challenging- try to be mindful even if you are cheating. You don’t want big Cheat Days to be consecutive and you don’t want to be Cheating a little everyday. The days that you can be amazing – then be amazing and eat the minimal that is on your plan. On the days you need extra snacks then have them but make sure they are on program snacks. If you want to enjoy a treat here and there then do it but try to be amazing and 100% on program the following day. My point is, the great days will help in your overall month.

 

ARE YOU BEING HONEST WITH YOURSELF… Don’t go into the month saying you want to lose but your actions are the complete opposite of someone who is trying to lose. If you know your schedule is a little crazy right now or you are just mentally weak then be okay with maintaining. It’s important to be honest with yourself not just about what you want but what but also what you know you are going to really follow through with. Being honest with yourself requires self-awareness and even courage. It can sometimes be challenging to make contact with your truth, and even harder to take action based on that truth. But when you are honest with yourself about what you are capable of at this time – you have an 85% chance of achieving it. So let the truth set you free and be honest with yourself about where you think you can be August 31.

 

DO YOU HAVE A POSITIVE MINDSET GOING INTO AUGUST….. While you are deciding what you are capable of it’s so important to be positive about it. Always remember to use the words I can, I will, Im excited! Being positive about what you want is so important but talking positive to yourself about what you want is even more important. You will believe what you tell yourself so if you use negative words like “I can’t” then you won’t. But if you stick with the positive “I can” then you will!. If you think about it it’s no different than what many of us teach our own children. Be positive about what you want and believe in yourself that you can do it. Because at the end of the day you are the one person who has total control over what you are doing, thinking and feeling.

 

ARE YOU CHOOSING YOUR HARD…. Most people gain between 8-10 pounds by September. That’s a lot of weight to gain on top of weight that you already needed to lose. Think smart and act smarter! If you want to look good, you want to feel good then you have to do good things and make the right choices for your mind and body. Yes, exercising is very important and the more you can incorporate it the better you will feel. But eating clean and staying on program is what is going to make you feel amazing and make the changes you really want to see. It’s what will make you feel that lighter, happier feeling that you love and change the number on the scale to where you want it to be. It’s what gives you the feeling that you are in control and doing the right things for your body and mind. While it’s much harder to follow in August…. It’s also hard to go into September at a higher number.

 

Final Thoughts…..Summer days in August is a time when it’s harder to stay on track and have 100% days. But just because it’s harder doesn’t mean it’s not doable and doesn’t mean it’s not necessary. I don’t have to tell you how quickly you will gain the weight back. This program works if you follow it but like anything else if you eat what you want when you want you will gain the weight back. You see the clients around you. Many who have lost the weight and kept the weight off and are maintaining. They do it because they are on program and live the program. They are always prepared and have their food and snacks. We have hundreds of clients maintaining this summer and we have hundreds of clients losing this summer. You have to decide what you want and follow through with it. There is always a choice and you need to make it everyday. If you want to lose weight this summer you need to follow your program and stay on program 6 straight days in order to enjoy the Cheat Day. Make sure you have all your meals and snacks prepared and ready for you. It’s important to plan your days and be ready for whatever is coming your way. If you have your meals and snacks then you have no excuse to go off program. Just because it’s summer doesn’t mean you have to give up losing weight. You can enjoy and lose weight if you are willing to put the work in. Remember, the harder you work the better the results. It’s never easy – especially in August, but it’s very doable and necessary – especially in August.

 

At the end of August and the end of the Summer months we have to accept what we have done. While it’s great to party, drink and indulge – if you continuously over do it — you will be left with the results that I can assure you will not be worth how you feel. So stay mindful and think before you act. Because just like every bad choice will make a negative difference — every good choice will make a positive one.

 

WHAT HAPPENS IN AUGUST DETERMINES YOUR SEPTEMBER 

~Love to Live Healthy with Josephine Fitzpatrick

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clean eatingdieteatcleanExercisefamilyfeel goodhealthyHealthy TipsLifestyleMotivationSUMMERweight loss
July 3, 2021By Josephine Fitzpatrick

INNOVATION MENU’S ONLINE

[dt_sc_hr_invisible_small]NOW YOU CAN PURCHASE AND DOWNLOAD AN INNOVATION WEIGHT LOSS MENU RIGHT FROM OUR WEBSITE WWW.INNOVATIONWEIGHTLOSS.COM

[dt_sc_hr_invisible_small]FOR A DESCRIPTION OR TO PURCHASE A WEIGHT LOSS MENU CLICK ON ONE BELOW THAT FITS YOUR LIFESTYLE.[dt_sc_hr_invisible_small]

LOSE 7LBS IN 7 DAYS

LOSE 7-10LBS IN 7 DAYS

FEMALE WEIGHT LOSS MENU – Lose 10-50lbs

MALE WEIGHT LOSS MENU – LOSE 10-75 LBS.

FEMALE – PLANT BASED VEGAN WEIGHT LOSS MENU

PLANT BASED VEGAN WEIGHT LOSS MENU – MALE

GLUTEN FREE/DAIRY FREE WEIGHT LOSS MENU

GLUTE FREE / DAIRY FREE WEIGHT LOSS MENU

NO NUTS – WEIGHT LOSS MENU FO

NO NUTS – WEIGHT LOSS MENU FOR MEN

 

~Love to Live Healthy With Josephine Fitzpatrick

 

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April 6, 2021By Josephine Fitzpatrick

HARD WORK = RESULTS

[dt_sc_hr_invisible_small]KEEP IT SIMPLE 
NO MATTER WHO YOU ARE OR WHAT YOU WANT
HARD WORK = RESULTS[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Think about this past week whether you were on vacation or home – how did you feel? Did you work hard to get to where you want to be and felt amazing? Or did you wish you would have been in a better place? Do you wish you would have worked harder and followed stricter? You see when it comes to weight loss, the closer you follow the more you lose. So when you do the right things that’s when good things and great changes happen.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]IF YOU FEEL LIKE YOU ARE STRUGGLING THIS WEEK – HERE ARE SOME TIPS TO GET RIGHT BACK ON TRACK: [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]1) Go back to your menu! That’s right, go back to your meals and snacks and stop looking for things to be exciting. Pick one of your snacks a day that you look forward to and promise yourself that if your day is 110% then you will have that last on program snack. Whether it’s the chocolate nuts, or a glass of wine. Have something that you look forward to just like you look forward to your Cheat Day at the end of the week – look forward to your on program snack each day. That one thing will keep your day clean and on program, just like the Cheat Day keeps your week clean and on program.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]2) From More to Less: Whether you are just starting the weight loss program, returning to it, or coming back from vacation — going from eating more to eating less than your body needs is going to feel like a little torture the first week back. This is when your mental power needs to set in and you talk to yourself everyday reminding yourself what your goal is and how good you feel when you follow and stay on program. Remind yourself that while it will feel really hard it will get easier and you will FEEL BETTER both mentally and physically by the end of the week. Remind yourself that the Cheat Day only works and is only worth it when the other 6 days are 110% on program.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]3) Have a reason, have a goal! Why is this important to you? Is it your health – the way you feel – the way you look. It doesn’t matter what it is — as long as it’s import to you. If it’s important to you then you will do whatever you have to in order to get there. Do you want to wear a skinny jeans, shorts, bathing suit this summer – NO COVER UPS? Taking your shirt off at the beach? At the end of the day, no one can do this but you. So whatever your reason is— it has to be important to you.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]4)  Have a specific goal, long term and short term: Your short term goals will help you reach your long term goals. If you are 147 and want to be 110 don’t look at the entire weight that you have to lose. It’s too over whelming. Start with the short term that you want to get to the 139.9 and get out of the 140s. It’s easier to focus on and you know while it’s not the true goal you will still be beyond thrilled when you see it. When you reach 139.9 your next goal is 129.9, and so on. It gives you realistic expectations that are very doable in a faster pace. You will feel like you are reaching your goals quicker, and at the same time these short term goals are taking you to your long term goal. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]5) Have a Vision: Know what you want and take a few minutes everyday to visualize yourself in that position. Reminding yourself everyday and visualizing what you want and how you want to look and feel is an important part of reaching your goals. Our mind is so mentally strong. When you keep telling yourself what you want and that you can do it – you will believe it. Visualize how you want to look and what you want to wear. Think about yourself on the beach this summer or in a specific outfit when you are attending a special event. Stay focused on anything that will keep you motivated.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]6) Keep it Positive: I have said it over and over that you need to be positive. Don’t focus on what you don’t want – ONLY focus on what you do want – it’s a key to any success. Don’t follow the negative or the negative people. There are plenty of people who don’t want to put the work in and who don’t want you to either. You leave them to their own misery and don’t fall prey to the “misery loves company”. Stay strong and stay positive and you will overcome. Positive thinking will take you twice the distance as negative thinking. “I will do this! I want this!! I can’t wait to wear that!!! When my jacket comes off this spring I will feel amazing! I love feeling healthy!! I am not afraid to go to the doctor and see my numbers, I’m actually excited to see and hear the results of my blood work!”[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]7) People don’t become successful by accident: Always remember that no one is successful by accident. 99.9 % of people who have success in their life work for it day and night. Whether that success is in your family, friends, work, weight loss, health… to have the very best and be the best – you need to work at it, think about it, plan for it and keep working at it. It takes dedication, it take perseverance and more than anything it takes want.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]FINAL THOUGHTS: It’s easy to give up, it’s easy to gain, it’s easy to blame, and it’s easy to make excuses – any one of us can do any of those things. But none will make you happy. Just because your vacation is over – your life isn’t. Keep working hard everyday for what you want because that’s how you will see continued results and that’s when you feel your best. Work hard =happy; Plan = happy; Feel amazing = happy; Clothes fit = happy; Results = happy! If you want to be happy, put the time and work in like everyone else. It all comes down to what you want and how much you want it and how hard you are willing to work for it. Always remember in order to really enjoy the playing you have to make sure you have the work in – and this goes for every area of your life not just weight loss and health. At the end of the day, we are in control of what we want and what we are willing to work for. If you want to be amazing – be amazing! If you want to feel fabulous – then work for it and feel fabulous! If you want to be happy then work hard at what will make you happy. We are all very lucky because in almost every area of our life we have the ability to work hard to get what we want. Don’t look back in a month or three months and say I should have, I could have – why didn’t I?[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]THERE ARE ONLY 24 HOURS IN A DAY
USE THEM TO WORK HARD FOR WHAT YOU WANT
MAKE SURE YOU ARE NOT WASTING ONE SECOND ON BEING ANYTHING BUT
LOVING, CARING, POSITIVE AND MOTIVATED![dt_sc_hr_invisible_small]
~Love to Live Healthy with Josephine Fitzpatrick
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motivational quote choose your battle carefully
Choicesclean eatingdieteatcleanExercisefamilyfeel goodgoalshappyhealthyHealthy TipsholidaysLifestyleMotivationweight loss
March 30, 2021By Josephine Fitzpatrick

Choose Your Battles

[dt_sc_hr_invisible_small]THIS WEEK YOU HAVE TO CHOOSE YOUR BATTLES[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]I have to first say I am so so proud of so many of you! I really see how hard you are working and so many of you did all the right things getting right back on after New Year’s and have not looked back. New, old and returning have made a commitment and have stayed with it. Some are sharks and others snails but both doing amazing at their own pace! Three months in to 2021 we are at the end of March, and we are in a place where so many are on some kind of vacation whether it’s home or away. I know it sounds crazy hard to be able to maintain while you are on vacation but if you are mindful and really think about what you are doing it’s not as hard as you may think. Here are some things to remember and follow:[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE YOUR BATTLES: I know I have said it over and over but I like for you to think it in your sleep – In order to maintain you can actually add food or drink into your program and still lose. The reason for this is because when you are trying to lose you need to be in a state of restricted. You need to have LESS than your body needs. When you are maintaining you get to have more food than when you are trying to lose. You get to have enough food – the amount that your body needs to maintain and not lose and not gain.  [dt_sc_hr_invisible_small]
  • [dt_sc_hr_invisible_small]One meal and dessert off OR alcohol but not both. So if you are a foodie then you will eat clean all day and choose one meal a day and one snack/dessert and have that as an off program choice. OR if you are over the age of 21 and like your alcoholic beverages on vacation then you can do clean meals and snacks and have your drinks when you want them.[dt_sc_hr_invisible]
  • Stay away from the nachos! When you are at the pool or the beach or after the slopes – you will order fresh raw veggies with hummus or light ranch. These veggies will help keep you munching and maintaining while you are laying around enjoying the sunshine or relaxing at the lodge after you ski.
  • If you choose to have one meal a day off program then you do not get a Cheat Day at the end of the week. Remember, the Cheat Day only works when the other 6 days are 110% on program. So if you know you are “off” each day then you are using that and not your Cheat Day. You can’t do both because if you do you won’t maintain you will gain.
  • You can’t run, exercise or ski off a bad food day so any exercise you do, make it in addition to your controlled food day. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]The most important thing to remember is how hard you have worked to get to where you are today. You have sacrificed and have gotten yourself to a place where many of you no longer have cravings through the week. When you work so hard to get here you want to be able to enjoy it. Just because you are on vacation or a “stay-cation” doesn’t mean you just go back to your old habits – and trust me they will want to come back. It’s up to you to remember how AMAZING you feel when you are doing the right things. It’s up to you to think about how hard you worked to get to this amazing place. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]DON’T LET THIS HAPPEN: Most people start vacation feeling amazing. You work hard and you do all the right things to get there and then all of a sudden by mid vacation you start to think “I can have that – I’m on vacation”and  “I can have that – everyone keeps telling me how great I look”and “I feel soooo good – I’m just gonna have it this one time.” And then slowly you start incorporating more and more and throughout the day you are picking and tasting and sharing…before you know it you are bloated and your clothes are starting to tighten. And if that’s the worst of it that would be enough but it’s not. Because then all of a sudden your mood starts to change. You went from starting the vacation so happy to now you are slowly becoming miserable. You can’t believe you let it get you again. You are starting to feel that heaviness. And you were so happy when you were lighter why did you let it happen…now your whole mood has shifted. You think the kids are driving you crazy but the truth is you are driving them crazy! You are feeling bloated and you are upset and short tempered. All because you feel bigger and bloated because you are no longer in control. When you are not feeling your best everything starts to bother you. And you keep thinking I was just so happy. I shouldn’t be doing this we are on vacation – but you can’t help yourself because your sugar levels are dipping and rising with every unhealthy meal you have. Then you have a drink or a bad meal to numb out the fact that you did it again and the drinks / unhealthy meals just make you eat more and before you know it you are waking up even worse then the day before! Then you start thinking you just can’t wait to get home! But wait it was only a couple of days ago you couldn’t wait to get here!  – DON’T DO THIS TO YOURSELF! There is no food or alcohol that is worth this. Stay in control and think about what you are eating and putting in your mouth before you do it. Have a plan everyday so you can enjoy your vacation. [dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]Vacation or Staycation:  You are not there to eat out of control. It’s okay that staying in control and on plan makes you happy. Don’t get in the mindset that you need to eat everything because you are on vacation. Because that will make you unhappy not happy! You are not there to be unhappy. You are on this beautiful trip with your family and/or friends and you are there to have an amazing time that should not revolve around food. It should include food but not revolve around it. There is always a healthy choice – MAKE IT! You can’t have the whole cake but you can have a slice everyday and that should be enough. Your “slice” might be dessert, meal, alcohol etc. but choose it and have it everyday – but the rest of the day must be on program. Because you will feel so much better THE WHOLE VACATION if you do. You can have your cake and eat it too you just can’t have it morning noon and night everyday. Choose your battles and know what is important to you. If it’s your alcohol then make a place for it in your snacks. If it’s desserts then that is what you have each night with the rest of the day on program. If it’s your food then you choose which cheat meal each day you are going to have. You should have an amazing time and you should enjoy everything you want – but that doesn’t mean you go there and you treat everyday like a Cheat Day and it doesn’t mean you go there and lose even a little control because you know where that will lead. Staying in control makes you happy and makes you feel good. That’s what your vacation should be about – feeling good! When you go on vacation you are supposed to come home feeling better than when you left – make sure you are doing what it takes to feel that. I always tell you that when you come home I will get you back to feeling amazing. But the truth is, you want to be away and feeling amazing. So think about your choices and make sure they are worth it. Because at the end of the day – In the reality of it all, it’s not very hard – IT’S TEMPTING. BUT YOU ARE STRONGER THAN ANY TEMPTATION.[dt_sc_hr_invisible_small]
[dt_sc_hr_invisible_small]CHOOSE YOUR BATTLES AND YOU CHOOSE YOUR HAPPINESS.[dt_sc_hr_invisible_small]
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FitnessHealthy TipsLifestyle
March 23, 2021By Josephine Fitzpatrick

Passover Week

[dt_sc_hr_invisible_small]This Saturday March 27th, marks the first night of Passover. This week long holiday is a celebration of freedom in the Jewish faith, with traditions including celebratory meals and symbolic foods and restrictions. This can be a tough time for many of us, trying to navigate the dietary changes, staying on program and also being faced with huge feasts. Many of you will choose one of the days this weekend as your Cheat Day, but as usual the celebrating will probably last for more than just one day. Now is the time to plan out your week, weekend and be ready to get back on track next week. Don’t let things surprise you – you should have your family dinners and holiday celebrations planned so there is no reason for you to be unprepared. Some of us may be more restricted than others for the holiday, but it’s always possible find healthy and clean alternatives that fit into your Passover plans, such as these suggestions and recipes below.[dt_sc_hr_invisible_small]

Green Shakshuka

[dt_sc_hr_invisible_small]Shakshuka is a middle Eastern dish traditionally made with poached eggs in tomato sauce and spices. In this clean version, it features egg whites, onion, spinach and spices. Perfect breakfast option![dt_sc_hr_invisible_small] [dt_sc_hr_invisible_small]Ingredients:

•1 onion

•1 lb bag of spinach (fresh or frozen)

•1/2 tsp paprika

•1/2 tsp cinnamon

•1/2 tsp coriander

•2 tsp cumin

•Salt to taste

•1 tbsp oil

•Egg whites (depends on size of skillet)

 DIRECTIONS:

1. Dice the onion.

2. Heat skillet and add onions and spices. Cook until onion is soft.

3. Add spinach and allow all to cook for 10 minutes, stirring occasionally.

4. Make spaces in the spinach to hold the egg whites so they don’t run all over. Cook on low-medium heat until eggs are cooked thoroughly.

5. Remove skillet from heat and serve. 4 egg white is 1 meal serving.[dt_sc_hr_invisible_small]

Root Vegetable Medley

[dt_sc_hr_invisible_small]Bring together traditional root vegetables in this new way for an exciting and delicious festive dish.

Ingredients:

•2 red onions, diced

•2 cloves of garlic, chopped

•2 sweet potatoes, peeled and cubed

•1 lb carrots, cut into 1 inch pieces

•1 lb beets, peeled and cut into wedges

•1 lb celeriac, peeled and cubed

•Zest of 1 lemon

•Zest of 1 orange

•2 tbsp chopped fresh thyme

•2 tbsp chopped fresh savory

•1 tbsp chopped fresh tarragon

•Salt and pepper

•1/2 tsp ground coriander

•Cooking spray

DIRECTIONS:

1. Heat oven to 375 F and coat large casserole dish with cooking spray.

2. In a large skillet over medium-high heat, spray with cooking spray then add onions and garlic. Sauté until soft and starting to brown, about 10 minutes.

3. Transfer this mixture to a large bowl then add sweet potatoes, carrots, beets, celeriac, lemon zest, orange zest, thyme, savory and tarragon. Season with salt and pepper and toss. Spoon into casserole dish.

4. Bake for 1 hour, or until vegetables are tender. 1/2 cup serving is one side.[dt_sc_hr_invisible_small]

Lemon Mousse

[dt_sc_hr_invisible_small]Ingredients:

•One 4-serving size package of Jell-O  vanilla pudding mix

•2 cups skim milk

•1 packet Crystal Light Lemonade powdered drink mix (the size that makes 1 pitcher)

•One 12 oz container of low fat Cool Whip

1. Add pudding mix and milk into a medium bowl and beat until smooth and thick.

2. Beat in lemonade mix until combined.

3. Fold in Cool Whip.

4. Chill before serving. 1 cup serving is one dessert/snack.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]CAN I HAVE MATZAH? YES!

• MATZAH – 2 Matzah with 1 tbsp of peanut, almond or Sun Butter,  light cream cheese or 1/2 avocado = meal

• MATZAH AND FRUIT: 1 Matzah with 1 tsp of pb or sunbather with 1 piece of

fruit or 1 cup of fruit = meal

• MATZAH AND EGGS – one Matzah with 3 egg whites = meal

•1/2 container Light tuna or chicken salad or egg white salad with 1 matzah = meal

• 1 slices of low fat cheese or 1 light part skim cheese stick with 1 Matzah  =. Cat 3 Snack or you can do 2 slices with 2 matzah as a meal 

[dt_sc_hr_invisible_small]Matzah is only once a day and remember never eat just to eat. If you don’t need it, don’t eat it. You don’t want to end the night feeling bloated and sick. Like you over did it and you regret it. Instead, you want to end the holiday feeling amazing and in control. You will enjoy the food, but also what is really important – the company and the celebration.[dt_sc_hr_invisible_small]

[dt_sc_hr_invisible_small]Have a Happy Passover and Safe Travels to everyone going away!

~Love to Live Healthy with Josephine Fitzpatrick[dt_sc_hr_invisible_small]

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