6 Tips on How to Get on the Road to Being Healthy

As many of you probably already know the number of individuals hurting from the obesity epidemic in the United States has reached an all time high.  Along with this increasing problem in our country the numbers of diabetes and heart disease cases have reported to have sky rocketed as well.

In an effort to spread awareness about leading a healthy lifestyle and developing healthy eating habits, the American Dietetic Association recognizes March as National Nutrition Month.  Two very important elements in leading a healthy lifestyle are to eat healthy and exercise on a regular basis.  By implementing these two things you already will have a head start with Thinspiation Coaching’s healthy weight loss lifestyle plan.

Know that Thinspiration Coaching teaches much more than just reaching a weight loss goal.  It’s making it a way of life, by changing your lifestyle you will improve your self-esteem and confidence, your health and energy level.

Below are 6 recommendations that Thinspiration Coaching promotes in its philosophy.

1)  EAT HEALTHY – Thinspiration Coaching is all about finding that balance between enjoying the foods you love and implementing more healthy foods into your eating plan without sacrificing taste.  With the daily releases of new studies telling you what’s good for you and what isn’t it can be quite confusing which plan/diet to follow.  The most important thing is to follow a realistic healthy eating plan.

2)   TRY OUT NEW RECIPES TO KEEP THINGS INTERESTING & FUN – Getting board with the foods you eat can defeat your weight loss efforts.  Trying different food ingredients or flavors puts some fun and spice into your new healthy lifestyle.  This will also lower the chances for you to overeat in order to feel satisfied with what you are eating.

3)   EAT THE FOODS YOU ENJOY; BUT DO IT IN MODERATION – Thinspiration Coaching teaches you a new lifestyle and in order to stick to that you have to be able to indulge occasionally in the foods you enjoy.

Typically these are the foods that most “diets” tell you that you can’t ever have.  Thinspiration Coaching says, YES YOU CAN!  If you can’t eat the foods you enjoy (occasionally & in moderation) you won’t stick to your new lifestyle.  So enjoy, but do it in moderation.

4)  SIZE DOES MATTER – When you sit down to eat it’s important to think about how much you are eating at your mealtimes.  Having a food scale and measuring cups and spoons available while preparing your meals; will insure you not to overindulge.

We encourage our clients to eat 5-6 mini meals per day along with an occasional small dessert; this will make you feel satisfied and not deprived throughout the entire day.

5)  CHOSE AN EXERCISE PLAN YOU CAN STICK WITH – When choosing an exercise plan or activity; be sure to chose something you enjoy.  It should be fun, not a chore.  There are so many wonderful exercise programs (dvds) & gym class options (check with your gym).  Or try activities like walking, Pilates, swimming, dance, spin classes or another option (if you want to work out alone at home) Beachbody.com; they have great exercise programs for those just getting started to the advanced exerciser.  Another program  that I highly recommend to beginner exerciser is Leslie Sansone’s –Walk Away the Pounds workouts (you can find several on Amazon.com)  No gym membership; you can do it in the privacy of your own home and you will get your heart pumping with her exercise routines and it is super easy to follow and lots of fun!

Whatever you chose, be sure it’s something you can stick with and allow you to work out at least 3-4 x’s per week 30 minutes to get started.  (Be sure to check with your physician before you are starting a new exercise routine).

6)  SUPPORT & ACCOUNTABILITIY – Having a positive support system to provide you encouragement  and support while holding you accountable to your weight loss and healthy new lifestyle goals is very important; it is proven to help people stick to their weight loss goals much longer and allow the ability to make permanent lifestyle changes.  It’s almost like having your own weight loss mentor or sponsor.  Ideally this person has been on this very journey you are embarking on and understands exactly what you are going through.  Someone who has been there and done that and can lead you to your goal and make it a permanent part of your life.  You will find just that and so much more with Jennifer at Thinspiration Coaching (read her BIO here).

No matter what choices you make to get yourself on the road to a healthy lifestyle, I wish you all the success!

TO YOUR WEIGHT LOSS SUCCESS!!

-Jennifer Rundall

Weight Loss Mentor & Coach

Thinspiration Coaching

www.ThinspirationCoaching.com

Are you sabataging your weight loss with the scale?

As we all know when you are trying to lose weight it is important to stay on top of how much you weigh.  Keep in mind that it is possible to sabatage your efforts if you get on the scale too often.  Weighing yourself every day and or multiple times a day can become incredibly frustrating and ruin your eating plan for a healthy new you.

In the beginning of a new healthy lifestyle of changing your eating habits and adding exercise the scale will sometimes move up and down very easily due to the new changes.  A lot of times you will see the scale going down one day and up the next.  Many things can cause this;  exercise, water weight, if you just ate and or the time of day, etc.

So if weighing myself every day and or several times a day can cause me to sabotage my efforts…what is the right amount so I stay on track and not over do it?  Great Question!

I recommend to my clients to weigh themselves once per week.  The same day every week and the same time.  Weight loss is a daily commitment and something you need to resolve within you that you are going to stick to no matter what the scale says.  I actually recommend that the first 4 weeks a client starts with me they stay way from the scale because this is the beginning of something completly new for their body.  Your body is going to be going through many changes thus a lot of water gains and losses with the new foods and exercise.  Durring that 4 week period the ups and downs can cause a lot of emotional chaos when they see the scale go up and down.  So to aleviate   it all together in the beginning I ask my clients to weigh themselves when we first get started; then wait 4 weeks to weigh themselves in.  I want them to concentrate more on the positive changes they are making in their new healthy lifestyle, moving their body more and how they feel about them and how there clothes fit rather than a number on a scale.

This may sound like a difficult thing to do, staying away from the scale that long.  But the clients that I have had do this have had such a freeing feeling.  A feeling of not being so attached to the number and concentrating on how they feel about themselves and their journey to a whole new self.

How Do I Insure I Stay Motivated, Have a Positive Mindset to Reach My Weight Loss Goal?

I connect with many people via Facebook, MySpace, LinkedIn & Tagged (social networks on the web) and I have been asked this very question more than once.  I have put together a list of steps I believe will be of help to answer this question.

Step 1:
Make a list of all the reasons why you want to lose the weight and also a separate list of all the benefits (phyiscal, emotional and spiritual) you will recieve once you reach your goal.  When you write the benefit list lets say for example one of the benefits you will receive will be being healthy, or being fit, or having a thin body. Take those statements and write your list like this:  “I am in the process of becoming HEALTHY”,  “I am in the process of becoming more FIT”, I am in the process of designing a THIN body” This way you are writing a statement that is believable for you that you are IN THE PROCESS towards that benefit.  Be sure to write them down and post them on your fridge or mirror and also keep a copy of the list with you at all times (place it in your purse or wallet).  You want to insure you are reviewing these lists DAILY and saying them out loud to yourself.  This helps reinforce the reasons why you are on your journey and to help you imagine all the benefits you will receive once you do reach your goal.

Step 2: Have faith and belief in yourself.  Having faith in you is a decision.  Many of us battle with this, we don’t believe we can lose the weight, curb the cravings or make it past the fridge alive!  But faith is the foundation of behavior and it is a decision you can make.

Believieng in yourself or rather making the decision to believe in yourself can be one of the simplest things you do and be one of the most helpful in overcoming your cravings and losing weight.  This mindset will bring about the results you want & will lay the foundation for positive outcomes.

What ever you do, don’t wait until all the doubt, unbelief and unanswered questions have been taken care of before you decide to put your trust in yourself.  Face it with confidence that YOU CAN DO IT!

Step 3:
Stick with it, even if you slip up here and there.  We are human we make mistakes and it is OK!
A craving creates tunnel vision in the mindset of a craving all that matters in the world at that very moment.  You need to step back and ask yourself, am I hungry, do I need this or do I simply want it?  An important part of sticking to your nutritional food plan is to allow for failure or slip-ups.  Failures are building blocks for success.

Step 4:
Renew with a daily decision that you will not give up NO MATTER WHAT!
When you wake up in the morning and lift your head off the pillow, grab that piece of paper and read through your lists of the reasons why you want to lose weight and imagine all the incredible benefits you will recieve once you reach your goal. Read through your decision and believe in them. Reaffirm that you will be successful today and towards reaching your goal.  Be positive about the decision you have made for yourself and the future NEW YOU & Don’t EVER GIVE UP!!! 

To Your Weight Loss Success!

Jennifer Rundall
www.ThinspirationCoaching.com

How to Set Your New Year’s Resolution in Motion and Make it Stick

Many of us begin a new year by setting a New Year resolution to lose weight.  However for many of us a weight loss resolution is not something that is new to us; we have attempted it several times and failed.  Failed due to not enough support, lack of accountability or our goals not clearly defined with action steps to insure success.

When you decide you want to reach a goal there are certain steps that you should follow.  These steps are your action plan and key to weight loss success.

The first step is that you need to define clearly what your goal is.  Example: “I want to lose 55 pounds by September 30, 2010”.

The second step is then writing out different steps you will take to insure you meet your goal:

Example :

• I will work out 4 x’s per week (30 minutes minimum at a high intensity)
• I will only weigh myself weekly
• I will write down everything I eat in my journal
• Insure I am eating the proper nutrition daily (water, fruits, vegtables, etc)
• Hire a weight loss coach to hold me accountable
• Hire a personal trainer once per week to get pointers and suggestions with my exercise
• Find a workout buddy
• Tell my closest friends/family about your New Year’s resolution for support and encouragement

Also by writing your goal down with the specific steps it can enhance the effect and momentum of your goal and overall success.

Thirdly, post your goals somewhere prominent within your home, bathroom mirror, refrigerator, next to your computer monitor in your office/study.  This way you are continuously reading your goals daily over and over and you won’t forget the New Year resolution you set for yourself.

Last but not least….TAKE ACTION by incorporating these steps into your every day life and you will see steady changes within your body and mind.

To Your Weight Loss Success!!

Christmas Eve is 3 Days Away…Is Your Fridge Stocked with Healthy Snacks?

As many of us are well aware Christmas time is loaded with many temptations and we have to be wise about what we chose.  Yes, it is ok to indulge as long as you PLAN for it and do it in moderation.  But we also know that in order to be successful we must chose which treats we want the most because eating every high calorie item in sight will only lead us to dissapointment.

My suggestion to you is to allow yourself one or two treats, but also pack your fridge full of healthy snacks.  The goal to permanent weight loss success is to ALWAYS plan ahead.  Don’t fall into the excuse trap of “I didn’t have anything healthy to eat.

As we all know it is easier to stay on track with our weight loss goal if our kitchen is stocked with healthy snacks.  Below is a list of snacks I suggest you stock your fridge, not only at Christmas time but year round as well.

Fresh vegetables
Hard Boiled Eggs
Reduced Fat Mozzarella Cheese Sticks (Weight Watchers makes a very low calorie cheese)
Sliced lean deli meat: turkey–98% fat free (Oscar Meyer has a thin sliced turkey that is 98% fat free and it wonderful!
Hummus
Edamame (You can usually find these in the frozen section at your local grocery store)
Fat Free or Low Fat Cottage Cheese
Low Sodium Tomato Juice
Fresh Fruit
Fat Free Yogurt (Fiber 1, Weight Watchers or Light and Fit are my recommendations)
Whole Grain Crackers
High-fiber, whole-grain cereal (look for ones with at least 3 grams of fiber and less than 8 grams of sugar)
Whole-wheat bread

Wishing you and your family a very Merry Christmas and a Happy New Year!!

To Your Weight Loss Success!!

Jennifer Rundall
www.ThinspirationCoaching.com

Thanksgiving Success Tips

Thanksgiving is a time of year in which overeating is common. By setting yourself up for success with some pre-planning and a commitment to staying on course I am confident you will do well. The good news is it’s not as hard as you think to have a guilt free and pleasurable Thanksgiving meal.

Remember…Thanksgiving is only one meal. One meal won’t derail your weight loss goals. What will derail them is using one holiday as an excuse to indulge until 2010.

Here are some tips to help you through Thanksgiving dinner without sacrificing your weight loss goals.

1. Plan Ahead/visualize: Think about what you’re going to eat before the big day. What will be on your plate? What will leave you feeling the most satisfied?

2. Wear Snug Pants: By wearing pants that fit a little snug you will be less likely to over indulge.

3. Drink Lots of H20: Water helps control your appetite by making you feel full.

4. Eat Before the Party Starts: Don’t go to dinner starving. Eat a low calorie healthy mini meal before going to the big party.

5. Scan the Food Line Up: Before diving head first into the buffet line; give the line up of food a look over. Ask yourself which ones will make a satisfying and healthy dinner and support your goals. What indulgences will you allow yourself?

6. Eat Slowly: It takes 20 minutes for your brain to register that you are full. Give your mind a chance to catch up with your body.

7. Use a Smaller Plate: Fill your plate with small portions of your holiday favorites.

8. Stop When You are Full: Although it sounds easy it is probably when of the harder things to do at Thanksgiving. Push your plate away when you are satisfied and remember to stay focused on your goal.

9. Get Active: Take a walk with a loved one after dinner instead of plopping in front of the television.

I hope you find these tips helpful and may you and your family have a blessed, safe & yummy Thanksgiving together.

Jennifer Rundall

How to Break the Binge Cycle

Ever had one of those days or several moments within your day where you are craving the foods you feel you shouldn’t have in order to lose weight? But you know by binging on them can create mayhem to your weight loss plan you have been so diligently following.
Binging means you have temporarily lost control over the amount and or type of food you planned to eat. So if you are going through out your day and happily following your new food plan by eating your veggie, fruit & protein filled diet, but you hear the chocolate cake you just baked for your husband calling your name from the fridge, you most likely are on your way to binge city.

Here are some suggestions to help you stay focused on your goal but also allow yourself a treat too.

Allow Yourself a “Mini” Treat
The key to weight loss success is to be aware of the foods that are your weaknesses and to allow yourself the ability to have them and budget them into your food plan.
By allowing yourself the ability to budget in a little something sweet every day, it is ok to do and also will practically eliminate the desire to binge on that favorite food. Just be sure to log it within your journal and make sure that the portion size is within reason. For example a mini piece of chocolate or a few tootsie rolls.

People who are on a mission to drop the weight find ways to adapt their food plan into their lives and at the same time to achieve the right balance not only with calories but also to allow themselves the ability to indulge in the things they like the most; just within reason.

Pre-packed Portion Sized Treats
Another way to avoid temptation to over indulge is to remove all items from your home that will sabotage your weight loss goals or you can purchase pre-packed portion sized treats. Ex: The 100 calorie snacks are great for this! Check them out at your local grocery store.

Budget Calories
When you find a way to balance these calorie-dense foods by budgeting your calories to include the treats you love with better nutritional choices, you won’t be as tempted to overindulge.

To Your Weight Loss Success!!!

How to Lose Weight, Even with a Non-Dieting Spouse or Household Member

So you’ve been trying to lose weight and stick to an eating plan that helps you feel good and achieve your goals, only to watch your significant other bust out a bag of Doritos and a candy bar as a snack. Whether your spouse is naturally slender or ignoring his own weight problem, you can take steps to keep your weight loss journey from going off track.
Many of us wish our spouse or significant other would change his or her eating habits so we could reach our weight loss goals. Even though it may be tempting to throw in the towel, creating alternative strategies to halt those feelings of frustrations can help.
While you may be frustrated that your spouse or significant other doesn’t “get” your life change and goal to lose weight, they actually might feel threatened by your choice. But if they understand how important it is and they realize you’re trying to do it to change your health and you’re not going to leave them, it may help.
Although it may not seem like your attempt to lose weight shouldn’t bother your spouse or significant other even family members & friends, however they may worry that certain activities you used to do together, such as going out to eat, may not be an option any longer.
By reassuring them that you will still do things and go places together you have enjoyed in the past, however it just may not be as frequent. When you do decide to go out with them I encourage you to set yourself up for success by deciding where you will be going prior to going out and what you will eat. This way you will know that what you are eating fits with in your new lifestyle plan.
Regardless of what situation you find yourself in with your spouse, significant other, family, friends, co-workers, etc…communicating your goals is crucial to your weight loss success.
Here are some ideas:

• When speaking of your weight loss goal and new lifestyle plan, be positive about it. When speaking about it say: “ I love you and I know you love me and by me taking care of myself I am showing a form of self love and I know that you want me to do that.”
• Share what your plan of action is and help them understand the process. If your family gives you a hard time about your life changes for example weighing in weekly, weighing portions, etc you can explain that by doing these different things it makes you more successful.
• Share with others what you CAN eat instead of what you can’t. This helps you remain on a positive mindset about the changes you are making within your life and also lets others know you are happy with them.
• Cooking separate meals when necessary, however if you can encourage others in your household to try some of the new dishes you are incorporating within your new lifestyle plan that will not only help those in your household who also have a weight problem too but you never know, they might just like them!

By being open and honest and simply having good communication and a mutual understanding that will make your weight loss journey so much easier to stick with.

To YOUR Weight Loss Success!!

Eat More and Lose Weight

When you are on your journey to losing weight it is proven that by having more “mini” meals within a day helps stop cravings and controls overeating. By spreading your calories through out your day it helps regulate your blood sugar levels and also helps prevent feelings of hunger that often lead us to grabbing for foods that are unhealthy.

You most likely are also aware of the importance of keeping an eye on the number of calories you consume; however you may not know that how many calories you eat at each sitting can make a difference in your weight-loss efforts, too.
Evidence shows that people who skip breakfast and eat fewer, larger meals during the day tend to weigh more than people who eat a healthy well-balanced breakfast and four or five smaller meals through out the day. The reason for this is because they end up feeling much more hungry, thus making it so much easier to give into temptation to eat unhealthy foods and overeat.

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When you go for hours without eating, your blood sugar levels dip, which can leave you feeling hungry and shaky. A drop in blood sugar can also trigger people to lose their willpower and reach for a treat that is loaded with calories as well.

By eating smaller, more frequent meals throughout the day, your appetite will be better controlled, in turn helping you stay with to your weight-loss plan and goals. By consistently fueling your body with food, even small amounts you can avoid the feeling of starvation that easily tempts people to just give up within their weight loss journey.

When you consume less calories every day as a part of your “new lifestyle meal plan”, it is even more important to eat on a regular basis through out the day so your body does not go into starvation mode. You see, if you eat too few calories your body will slip into starvation mode and it will hold onto those calories you consume and they are stored, which can sabotage your weight loss efforts due to not seeing results of the scale going down; but instead going up.

My suggestion is to eat 3 main “mini meals along with two snacks for meals. If you are interested in what a meal plan for a day or week looks like; feel free to post a comment with your email address requesting a meal plan for a day or week and I would be glad to email it to you.