Tools for Healthy Living Has Moved to WordPress

Please come see my blog at it's new location on Wordpress:

http://tools4healthyliving.wordpress.com/

My apologies for any inconvenience this may have caused.

Blessings & Success,

Jennifer Rundall

www.ThinspirationCoaching.com

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!!