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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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FitnessHealthy TipsLifestyle
September 3, 2014By Josephine Fitzpatrick

BACK TO SCHOOL – BACK TO YOU!

Vacations are coming to an end and the children are back at school…now it’s time to get back to you. Why wait until New Year’s to make a resolution to lose weight and be healthy? September is a perfect month to start a “New You”.

 

With long work hours and after school sports here are a some IMPORTANT TIPS to make sure your September schedule is a healthy one that works for you:

 

1) PLAN YOUR WORKOUT IN THE MORNING:  When you plan to do your workout first thing in the morning you have an 80% chance of actually doing it. On the flip side, if you don’t do your workout first thing in the morning, you have an 80% chance of NOT doing it!

 

When we start with a morning workout, we are much more likely to have a better nutritional day. Why? Because mentally you have put yourself on track for the day. You will not want to ruin your hard work and effort with an unhealthy snack or meal.

 

If you are a stay-at-home parent, get the kids off to school and head to the gym. Don’t put it off until after you clean the house or get the laundry done. Before you know it, the kids will be getting off the bus as quickly as they got on. Head right to the gym. Follow up by running your errands and then head home and do your housework.

 

If you are a working parent, make the effort to get up an extra hour early and get your workout in.  It will change the dynamic of your day from okay to awesome! While I understand how difficult it can be to add an extra hour to your day, I can assure you it’s worth it, both mentally and physically. Your body will get used to it and in return, that extra hour will actually make you feel more healthy and energetic throughout the day.

 

2) REMEMBER: WORKOUTS ARE IN ADDITION TO HEALTHY FOODS, NOT IN REPLACE OF:  What exactly does that mean?  You are doing your workout so you can be healthy. If you want to lose weight in addition to clean eating it will help you lose even more weight; HOWEVER, you are NOT working out so you can eat whatever you want all day…AND you are NOT working out so you can eat more food throughout the day (even if it is healthy food – it’s still more). Workouts are to keep your body, mind, muscles and bones healthy and toned. In addition to a healthy eating plan, it will help you lose even more weight.

 

3) KEEP MOVING: When you are with your kids at after school sports, make sure you are not sitting, chatting and watching them. Even if you already worked out in the morning, grab some of the moms and dads and walk around the track or field. Unless it’s a game, you don’t need to watch your child practice. They have coaches to tell them how to play. They only need mom and dad to tell them what a great job they are doing and how amazing they are.

 

4) PLAN YOUR MEALS IN ADVANCE: Don’t ever start the day by winging it. If you don’t know what you are going to eat each day, it will most likely turn out bad.  Either the night before or the morning of, make sure you know exactly what you are going to eat. Plan it out: You should know what you are eating for your meals and snacks each day. If you don’t know, you can quickly turn a healthy day into an unhealthy day all because of lack of planning. More importantly, when you don’t plan it out, it sometimes means mentally you know you will go off that day. That’s why you don’t want to think about it. So make sure you know exactly what you are going to eat from the time you wake up until you go to bed. When you are proactive it will make all the difference in your day.

 

When you incorporate some time for yourself into your schedule you can really make a difference in how you look and feel. No one said it’s easy to be healthy and fit, but everyone will tell you it’s worth it.

 

~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, N& 10018
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