Weight Loss Coaching Cafe

Jennifer's Discovery of the Week March 25, 2010

2010-03-26T13:58:00.004-05:00

Are you looking for a way to connect with more self-improvement experts? Way's to improve not only your health, but your relationships, your finances, spirituality, etc? Then check out The Women's Information Network! Free to join and participate!

I have been a part of this website since the winter of 2009 and also become an expert on the website in the interim as well. You can check out my expert page/show (coming soon)

My discovery of the week is to share with you that The WIN (Women's Information Network) is holding there first International Convention in Los Angelis on April 17th, 2010! The title and focus of the convention is ..... BE THE CHANGE! Feel free to visit the website to learn more about this exciting convention and how you can attend for as low as $35! Better yet...we can meet in person there because I will be attending. If you decide to come...be sure to find my table & display and come over and introduce yourself. I would love to give you a free gift for doing so as well.

LEARN MORE ABOUT ----BE THE CHANGE Convention April 17th, 2010

Hope you all will join me and The Women's Information Network to improve you in every which way!!

Blessings & Success!!

Jennifer Rundall

BRIGITTE DISCOVERY MARCH 25 – HIGH FIBER TORTILLA

2010-03-25T12:44:00.000-05:00

I love food and I love finding food that support me
On my weight loss journey and weight loss maintenance.

Last week I discovered Tortilla “smart and delicious” line
That has 13gr of Fiber and 90 calories
That is a good match for me.

They have different flavor and configurations of calories/fiber

They taste fantastic
They are perfect for a veggy wrap with hummus
And a veggy soup for lunch.

You can find out more about that great company at
http://www.latortillafactory.com

Brigitte Nadeau
www.MyOwnWeightLossCoach.com

Brigitte Discover - March 18 - Misto Oil Sprayer

2010-03-18T12:51:00.002-05:00

Misto Gourmet Brushed Aluminum Olive Oil Sprayer

For spreading olive oil, on salad, before you sauté veggies, muffin pans

Fill with your favorite oil, No need to purchase PAM anymore

It is available via Amazon or in any good kitchen store

Brigitte Nadeau

www.MyOwnWeightLossCoach.com

Jennifer's Discovery of the Week March 18, 2010

2010-03-18T02:12:00.003-05:00

My discovery of the week is this great book I just ordered a couple weeks ago off of Amazon.com The gal who wrote this, Chantel Hobbs once weighed over 300 lbs and lost it and has kept it off. Her story is incredibly inspirational. Like myself, she too helps others become happier and healthier by providing life coaching and fitness training.

Here is a brief explanation of the book that I pulled from Amazon

If you want to lose weight for good, learn a secret from Chantel Hobbs: to change your life you first have to change the way you think.

After years of failed diets, Chantel discovered the power of the “brain change.” She made five nonnegotiable decisions, developed a balanced plan for exercise and nutrition, and lost 200 pounds. Now, through writing, speaking, and her work as a personal trainer, she inspires others to achieve far more than they thought possible.

With Never Say Diet, you can:
•Ditch your self-defeating habits and start dreaming big again
•Develop a driving passion for personal fitness
•Look at food as fuel and not as your best friend
•Learn how God wants to help you win!

Put an end to the diet drama. Whether you want to lose fifteen pounds, fifty, or one hundred fifty, Chantel will show you how to make your commitments stick–producing results that last!
It’s not easy, but it really is as simple as it sounds. First you lose your excuses, then you lose weight for good. You’ll never say “diet” again.

This book would be a great tool for anyone starting in the middle of their weight loss journey and who also want to get fit in the interim. It does reference some religious bible verses, etc. But I think all in all it is a great tool for anyone who is on there weight loss journey.

To YOUR Weight Loss Success!!

Jennifer Rundall
Weight Loss Mentor & Coach
Thinspiration Coaching

Jennifer's Discovery of the Week March 11, 2010

2010-03-14T21:47:00.002-05:00

Since this week's program was all about exercise and getting your body moving I wanted to share a wonderful program I encourage all of my clients and all of our listeners as well to use if you are seeking a low-impact workout but will get you results.

Leslie Sansone's Walk Away the Pounds

Her work outs provide you the ability to work out inside your home, without a gym membership, work up a sweat and lose inches and most importantly that weight you so much want to lose.

To Your Weight Loss Success!!

Jennifer Rundall
Thinspiration Coaching

BRIGITTE DISCOVERY - MARCH 11

2010-03-11T10:40:00.002-06:00

THE DOG DIET

Great story and a true one
Single girl lawyer, overweight, get a dog
And you follow their journey.

As a dog lover and owner the story resonated with me
A fun read and you get a few tips along the way

Read a preview of it via Amazon
http://tinyurl.com/y8pr5wh

Have a great week

Brigitte Nadeau
www.MyOwnWeightLossCoach.com

Jennifer's Discovery of the Week - March 4, 2010

2010-03-04T13:26:00.004-06:00

I found this website earlier this week while surfing the net to find some extra weight loss tools for my clients. This website offers some great FREE weight loss tools such as:

Calorie Calculator How many calories should you be consuming each day? Also displays 7 day calorie cycle (zig zag).	Weight Gain Calculator Calculates optimal amount of calories, carbs, protein, and fats for muscle gain.
Macro-Nutrient Calculator How many grams of Carbohydrate, Protein, and Fat should you be eating at each meal?	Calories Burned Will calculate the number of calories burned by a variety of exercises.
Pregnancy Calorie Calculator Calculates daily calorie needs during pregnancy.	Calories in Alcohol Calculator Keep track of alcohol calories. Alcohol can cause weight gain,as well as impact long term health.

This is only a tip of the iceberg of what other great tools this website offers! Check it out!!

To Your Weight Loss Success!!

Jennifer Rundall
Weight Loss Mentor & Coach
www.ThinspirationCoaching.com

EASY EGG WHITE - BRIGITTE DISCOVERY

2010-03-04T13:15:00.001-06:00

Love this product
It allow me to make a “bigger” egg in the morning
By adding ¼ cup of Egg White to 1 full egg.
Make my eyes and tummy happy.

Also great if you are doing a frittata, quiche or even angel food cake.

Brigitte Nadeau

www.MyOwnWeightLossCoach.com

Jennifer's Discovery of the Week - February 25, 2010

2010-02-25T11:14:00.005-06:00

Many of us when on our weight loss journey we have things that come up for us; emotional road blocks from our past. Things we know that don’t feel right within ourselves and that we don’t know how to move past. Esperanza Universal, CEO of the Soul Institute can help you.

Although I have not attended her 3 day intensive yet; I will be later this year. I have met several people that I personal know and also those I know in the business world that are highly influential that have sought Esperanza and she has changed their life. One of the gals I know personally that has worked with her has been going back year after year for the past 7 years!

If you are struggling with self esteem issues due to your weight or for any other reason. I highly recommend visiting Soul Institutes’ website and learn more about Esperanza and how she came to do the work that she does.

I had the honor to speak with her a couple weeks ago one on one and let me tell you…I know with all the work I have done on my journey that what she does can take my life, my business and take how I feel on the inside to the next level; WOW!!

I have provided a link to her program she is offering; it is coming up early next month:

http://www.masteringyourlife.com/

If you feel you are in need of some transformation work; I would encourage you to at least sign up for her free Teleconference that she is having this evening:

Free Teleseminar tonight: http://www.masteringyourlife.com/PreviewSignup.html

Below is a brief overview of her 3 day intensive workshop:

Mastering Your Life
Workshop

Friday, Saturday & Sunday March 12, 13, and 14, 2010
9:00 a.m. to 7:00 p.m. (all 3 days)
San Diego, CA

The S.O.U.L. Institute's "Mastering Your Life" workshop is a Spiritual Educational Program that presents alternatives for mastering your life and creating the life you truly desire, rather than the one you unconsciously choose. The "Mastering Your Life" workshop is an intensive weekend program where you will explore the obstacles that have held you back until now, while learning to make new choices for yourself. You will have the opportunity to know and choose your Spiritual Wisdom and Inner Truth over the old past belief systems you have chosen. Subjects include:

Erasing past tapes that no longer serve you
Letting go of obstacles that no longer serve you
Becoming aware of buried feelings that control you today
Creating relationships that fulfill you
Having intimacy with your self first
Discovering how enemies are great teachers
Stopping the inner fight
Knowing inner wisdom is the whole truth
Realizing that Unconditional Love is your only key to Freedom

http://soulinstitute.com/home.html

One thing I want you all to know I do not get any kick back for mentioning Esperanza and her program. After speaking to her one on one, learning what she has done for those I know personally, I felt compelled to share this with all of you. I know who she has helped, I know what she has done to improve these peoples lives and I am anxious myself to be in her presence and make this change for myself. I wanted to share it with all of you as well; share it in hopes that you may experience her as well. :)

To Your Weight Loss Success!

Jennifer Rundall
www.ThinspirationCoaching.com

BRIGITTE - FEBRUARY 25 DISCOVERY

2010-02-25T07:51:00.003-06:00

Microwavable Four Egg Poacher

*Poaches up to 4 eggs at once in the microwave
*Round shape is perfect to cook eggs for breakfast sandwiches
*Non-stick surface makes for easy cleaning
*Dishwasher safe

It is available via Amazon...Only $9
http://tinyurl.com/y8eaqpp

Brigitte Nadeau
www.MyOwnWeightLossCoach.com

FEBRUARY 11 RADIO SHOW TOPIC

2010-02-11T08:20:00.001-06:00

What food choices are you making in the evening?

Is it supporting your healthy weight loss and weight management plan?

Listen Thursday, February 11
3pm ET / 12pm PT

http://www.blogtalkradio.com/weightlosscoachingcafe

Replay and Download available after the show

Brigitte Nadeau
www.MyOwnWeightLossCoach.com

BRIGITTE DISCOVERY – FEB 11 WEEK

2010-02-11T08:06:00.004-06:00

My food philosophy is to eat real food as much as possible
This great little book is a reminder and such a fun and easy read.
He was on Oprah a few weeks ago and it was a delight.

Michael Pollan
“Food Rules”

$5.00 on Amazon
Rank #2 in Books

Brigitte Nadeau
www.MyOwnWeightLossCoach.com

Thinspired to Change Challenge

2010-02-10T21:05:00.002-06:00

Thinspired to Change Challenge is a place for those who are ready to take the steps necessary to become happier and healthier. For those of you who are sick and tired of being sick and tired and ready to start to even make the smallest of change to become healthier. No matter where you are right now in your health or if you have a lot to loose or a little; you have come to a great place to get started, continue or maintain on your journey towards a healthier and happier new you.

I believe that weight loss is only a piece to total health. I believe exercising, watching what you eat and taking care of you on the inside is just as important. The whole mind, body spirit to total wellness and ultimate health and happiness encompasses complete total health and with it I believe comes ultimate happiness inside and out. One thing I should emphasize however is I still think you should be able to allow yourself the things you enjoy eating, but just within reason. It’s all about moderation. Chocolate is my favorite treat and you better believe I allow myself to have it.

Please know that this challenge is about you making the decision for yourself that you want to be happier and healthier. There are no quick fix or fad diets here. If that’s what you seek you have come to the wrong place. Slow and steady wins the race; I know this because that is how I love 75 lbs myself. By making permanent lifestyle changes little by little your success will be much greater. I believe that individuals can be much more successful on their journey by journaling and sharing their successes & struggles along the way. But more importantly surrounding yourself with others who are on the same journey as you are. So that is why I have started this blog to help encourage, inspire and motivate you and help surround you with others that are on the same journey you are on as well.

I hope you will chose this blog to be one of many places to help you along your way to weight loss success, healthy & ultimate happiness.

I believe every win you have towards health & happiness should be celebrated.

Below is a list of things I believe should be celebrated & encouraged:

* Weight loss

*Weekly goal met (example: exercise, weight loss or just making sure you got all your vegtable servings in for the week)

*Being kind & loving to yourself

* Supporting others who are on the same journey as you are

*Asking for help when you need it

*Off the scale successes

*Staying focused on your goal

*Reward yourself for a job well done

*Pushing yourself to the next level

*Recognize when and how to clear the chaos from you life to simplify your life

*Allowing yourself to not be perfect, remember tomorrow is a new day!

What to learn more? Check out the FAQ page.

Best part of the whole challenge....It is 100% FREE!!! :)

To Your Weight Loss Success,

Jennifer Rundall
Thinspiration Coaching

Jennifer's Discovery of the Week - February 11, 2010

2010-02-10T20:46:00.003-06:00

This week my discover is a book called "The Solution" by Laural Mellin

She teaches 6 skills to end weight problems with out diets or drugs!!!

As many of your know I am not keen on the word "Diet". Notice it has the word "DIE" in it. Sheesh, I don't know about you but I want to LIVE! This book is incredible. It gives you real world solutions and explanations and practical tools to use right away to turn things around for yourself.

Here is the info I pulled from Amazon.com

Editorial Reviews

Amazon.com Review

These days, it's fashionable to look at the problems of overweight people and write them off as too much food and too little exercise. But for many it's more complicated than that, and Laurel Mellin has identified six root causes of the behaviors that lead to obesity. She believes it's never too late to develop the skills to overcome these problems, whether the root is an inability to set limits or a life lived out of balance. --This text refers to an out of print or unavailable edition of this title.

From Booklist

The number six is very important in this book, which is likely to be the most hyped diet book of the season. Mellin tells us there are six causes of weight loss and six cures for it--two body, two mind, and two lifestyle. The six cures override the six causes . . . well, you get the idea. In fact, the plethora of sixes proves distracting, which is too bad because some of Mellin's material is legitimately interesting and useful. The ubiquitous anecdotal style often found in self-help books ("Kevin hit the candy machine and worked incessantly" ) gets a little heavy (oops!), but certainly readers struggling with their own weight problems will respond to Mellin's suggestions for nurturing your emotional needs, banishing body shame, eating a balanced diet, and establishing an active lifestyle. More than many diet-book writers, Mellin understands that people, especially the overweight, don't want to get off the couch and exercise. That's where her ideas about understanding the emotional and psychological roots of the problem come in, and her theory is that weight loss can be the result of nurturing oneself and controlling eating in a realistic way. Oh, one more thing. You have to exercise, too. Ilene Cooper --This text refers to an out of print or unavailable edition of this title.

Product Description

You've tried everything--the pills, the shakes, the diets, even the surgery--and it's been a losing battle. But permanent weight loss isn't impossible. Not anymore . . .

Now dietary expert Laurel Mellin offers a scientifically proven, agony-free, breakthrough program for weight loss that doesn't require deprivation or superhuman willpower. The Diet-Free Solution presents a practical six-step plan that succeeds where other diets fail because it identifies the psychological, physical, and lifestyle causes of weight problems--the powerful mind and body drives that lead to overeating and inactivity--and offers the cure for each. You can change your body--and ultimately your whole life--with:

The Nurturing Cure: How to become aware of your feelings and meet your own needs
The Limits Cure: How to control your actions and set appropriate, realistic expectations
The Body Pride Cure: How to turn off negative stereotypes about fat
The Good Health Cure: How to become aware of body health and stay healthy
The Eating Cure: How to eat regular meals and maintain a healthy diet
The Activity Cure: How to maintain an exercise program and find personal time

Until you understand the whole truth about your weight problem, you can't solve it. Whether you're trying to lose those last five pounds, end a compulsive eating problem, or shed more weight than you ever thought you'd carry, let The Diet-Free Solution work for you now and for the rest of your life!

About the Author

Laurel Mellin is an associate clinical professor of family and community medicine and pediatrics at the University of California, San Francisco School of Medicine, where she developed "The Solution" for adults and "The Shapedown Program" for children and adolescents. She has three children and lives in Marin County, California.

If you are interested in purchasing the book...here is the direct link to the book and to read readers reviews etc.
THE SOLUTION

HAPPY READING!! :)

To Your Weight Loss Success!

--Jennifer Rundall
Thinspiration Coaching

Jennifer's Discovery of the Week - February 4, 2010

2010-02-04T13:42:00.003-06:00

This website is a AWESOME tool for you to utilize while losing weight & maintaining as well.

You have access to: Personalized diet & fitness plan

Calorie Counter

Exercise Tracker

Fitness Demonstrations & videos

Answers from dietitians & trainers on message boards

Connect with others like you!

Website address: www.sparkpeople.com

And the best part.....IT's FREE!!!! WOOOHOOO!! CHECK it OUT!!

Jennifer Rundall
www.ThinspirationCoaching.com

HAVE AN AWESOME WEEK!!

BRIGITTE DISCOVERY - SPA CUISINE

2010-02-04T13:18:00.000-06:00

I love the SPA CUISINE collection from Lean Cuisine.
They have no preservative, low in calories
It is perfect for last minute lunch.

I usually add a salad or steam vegetables
To complement it.

My favorite: Salmon with Basil
220 Calories
5g of Fiber
6g of Fat

Brigitte Nadeau
http://www.blogger.com/www.MyOwnWeightLossCoach.com

Jennifer's Discovery of the Week - January 28, 2010

2010-01-29T18:25:00.005-06:00

My discovery of the week is the Tanita BC533 scale. From the extensive research I did this past week after my scale taking a plunge I kept reading over and over that the Tanita scale line is the most accurate scale out there today. I love the fact that many of the scales the line carries also offers the ability to get a body fat reading plus SO MUCH MORE!!

This particular scale is listed for sale for $104.99

Love it! The price keeps lowering and lowering. :) Woohoo!

Product Description

Amazon.com Product Description

The Tanita BC533 Glass Innerscan Body Composition Monitor is one of the most comprehensive body monitors on the market today that's designed for home use. Using advanced Bioelectric Impedance Analysis (BIA) technology that was previously available only to medical professionals, health clubs and professional athletes,

There is more to healthy dieting than weight loss alone. Body fat percentage measurements are also important indicators of good health.

this monitor analyzes a full range of body measurements, including weight, body fat percentage, body water percentage, metabolic age, physique rating, visceral fat, muscle mass, and bone mass. It's a mouthful of measurements, but what it means is that with the Tanita BC533, you now have the unprecedented ability to monitor your body and the effects of your diet and fitness routines, comfortably and affordably in the convenience of your own home.

With the Tanita BC533 up to four unique users can benefit. Simply supply your gender, age, height and weight into the memory, step on the scale, and the monitor does the rest. The results are analyzed according to each user's information, and the result -- displayed in the monitor's 2.25-inch LCD screen -- is the one of the most comprehensive at-home readings you can get.

This monitor, which is about the same size as a typical bathroom scale, is ideal for anyone who is serious about monitoring their health and fitness. Knowing your body fat percentage -- the amount of body fat as a proportion of your body weight -- is essential if you want to create a diet and exercise plan that helps reduce the risk of certain conditions such as high blood pressure, heart disease, diabetes and cancer. Body water percentage is the total amount of fluid in your body expressed as a percentage of your total weight. Maintaining a healthy body water percentage ensures that your body functions efficiently. The metabolic age level is related to your body's metabolic rate and helps you maintain the daily minimum level of energy or calories your body requires when resting or sleeping to function effectively. Even though your total body weight might not change drastically over time, your muscle mass and body fat levels may be changing. Keeping tabs on them can help you stay at a lower risk of certain diseases. And knowing your levels of visceral fat -- the fat in the abdominal cavity and surrounding the vital organs -- can help you keep heart disease and high blood pressure at bay, and may delay the onset of type two diabetes. In short, this monitor gives you essential information and greater control as you work to stay healthy and live a more active, vital life.

I also wanted to share with you all the fat loss monitor I mentioned on air as well. Currently it is listed on Amazon for $29.99. Great price considering all the product does.

Product Features

Analyzer measures your body fat with a gentle, micro electrical current
Two modes -- athletic and normal -- provide accurate results based on your exercise regiment
Delivers measurement results for Bi method (Bioelectrical Impedance Method) and BMI (Body Mass Index)
Delivers results in approximately seven seconds
Features a nine person memory profile for the whole family

If becoming over all healthy is your goal rather than just losing the weight; this product is an absolute must have. By knowing your body fat count is lowering will give you more of a measure of your health outside of just the number on the scale.

Jennifer Rundall

www.ThinspirationCoaching.com

BRIGITTE DISCOVER - COOKING LIGHT MAGAZINE

2010-01-28T10:56:00.002-06:00

I discovered this fantastic magazine called Cooking Light.

You will find great menu and tips ideas to help you maintain a healthy weight

The recipes are yummy, great photos but also you get the nutrition information like calories, fiber, fat etc.

You can start by visiting their fabulous website
Where you will get tones of info for free also
http://www.cookinglight.com

Brigitte Nadeau
www.MyOwnWeightLossCoach.com

Jennifer's Discovery of the Week - January 20, 2010

2010-01-20T12:29:00.005-06:00

My discovery of the week actually is something that I discovered a couple years ago and wanted to share with all of you.

As you all know I do condone allowing yourself to treat yourself from time to time (not every day). This is an excellent low calorie option if you are craving something chocolate, sweet yet will not invade on your hard work while losing weight.

These fudgecicles are only 40 calories!! Yummy! Great alternative to ice cream as well too!

To Your Weight Loss Success!!

Jennifer
www.ThinspirationCoaching.com

BRIGITTE DISCOVERY - THE LAUGHING COW CHEESE

2010-01-20T12:29:00.001-06:00

A snack that will make you laugh…because it is so low in calories

The Laughing Cow Light cheese wedges are 35 calories each.
It rich and creamy and they are individually wrapped.

I usually spread it on a “Wasa” Cracker or an apple.
It is the perfect mid afternoon snack to keep you going until dinner.

Brigitte Nadeau
www.MyOwnWeightLossCoach.com

Show #5: What is in your Fridge?

2010-01-13T15:32:00.002-06:00

Are you setting yourself up for success?
What is in your fridge is a great way to know if you are setting yourself up for a healthy weight loss success.

You can listen to the replay or download the show at:

Click Here To Listen or Download

Brigitte's Discovery - Week January 13, 2010

2010-01-13T15:03:00.003-06:00

Orville Redenbacher's 100 Calorie mini bags 94% fat free butter are a smart, healthy choice for all popcorn lovers.

Where else can you pop up a deliciously warm, buttery big bowl of popcorn for only 100 calories?

The popcorn tastes great, has a light, salty flavor with a hint of butter and doesn't weigh you down in calories or in the way you feel after eating it.

FUN PART
Go to their website for a fun comparison between popcorn and other little snacks.
www.orville.com/100-calorie-snack.jsp

Have a great week

Brigitte Nadeau
www.MyOwnWeightLossCoach.com

Jennifer's Discovery of the Week - January 13, 2010

2010-01-13T11:28:00.005-06:00

I came across a website called FITDAY.COM that I have decided to start using now that I have re-set my weight loss goal to drop a bit more weight. What a great tool to take control of your weight loss and watch yourself improve via graph form etc. AWESOME!!

Get your free online diet journal and start tracking your foods, exercises, weight loss, and goals.

* Completely Free
* Track your Foods, Exercises, Weight and Goals
* View your Calories, Nutrition, Weight Loss and more

Great tool to keep track of everything also watch your weight loss in a graph form! I am loving watching mine incline every week!! It's ALL FREE! CHECK IT OUT!! :)

To Your Weight Loss Success!!

Jennifer Rundall
www.ThinspirationCoaching.com

P.S. For my Week 2 weight loss results... go here: http://2010weightlosssuccess.blogspot.com/

CREATE A GREAT WEIGHT LOSS MINDSET - 4 TIPS

2010-01-06T14:56:00.001-06:00

CREATE A GREAT WEIGHT LOSS MINDSET - 4 TIPS

1) Be aware of what you are saying/thinking about you and your weight loss journey

2) Surround yourself with people that have a positive view on health and weight loss

3) Modify your words/thought/feeling toward your weight loss journey

4) Create a new saying for yourself: I am in the process of getting into the best shape of my life (that is one of my personal mantra for the last few months)

Brigitte Nadeau
http://www.MyOwnWeightLossCoach.com

Weight Loss Mindset

2010-01-06T12:05:00.000-06:00

"Failure will never overtake me if my determination to success is strong enough"

--Og Mandino

I could not have said this quote better; it is 100% true. The reason I know is that is exactly what happened to me when I set out for the umpteenth time to lose weight and lost 75lbs. I was determined that nothing or no one will get in my way to lose the weight I had carried for so long. I was sick of feeling the way I did, nothing in my closet fit me and being out of breath after going up a flight of 10 stairs. My determination overtook the tiniest bit of a thought of failure. Failure simply was not an option. Did I have days of defeat, yes. Did I have days I was not 100% sure I would reach my goal, yes. But I actively would direct my attention to something positive that would help me readjust my mindset to continue moving towards my goal.

Your mindset is so important because it controls your behavior, your thoughts and actions. As people grow they develop habits and associations to those habits that dominate their life. These habits and associations are controlled by our subconscious and people usually are aware of them. A persons subconcious can also sabotage their weight loss efforts.

Having the right mindset involves using various techniques and strategies to control your behavior by monitoring those actions and thoughts. By doing this it will help replace your old habits and associations with new ones that will be much more helpful.

People looking from the outside in don't understand why overweight people complain about losing weight but don't do anything about it? Well, the reason is that they don't have the correct mindset.

Nothing can stop someone that has a powerful mindset. People like this will always find a way no matter what obstacles they face. People that don't lose weight have formed associations and habits that have taken control of their life and stopped them.

You may be wondering now....How do I obtain the mindset for weight loss?

Developing the correct mindset is not an over night change. It will take time with constant and conscious awareness. By this I mean you will have to regularly monitor your progress and behavior. Sometimes it will be easy and others it will require will power. Good News!! There are strategies & techniques that you can apply to your life right now. Using these techniques will give you motivation, determination, commitment and make you emotionally charged and driven to succeed no matter what. One of these powerful techniques is the power of goal setting.

You want to set S.M.A.R.T. goals

*Your goals have to be Specific
*Your goals have to be Measurable
*Your goals have to be Attainable
*Your goals have to be Realistic
*Your goals have to be Timely

You can go to this website to read more up on setting S.M.A.R.T. goals

The best way to set a weight loss goal is to set a short term and a long term goal and then break it down into even smaller ones (mini goals). I recommend setting weekly mini goals that will ultimately lead you to your short and long term goals. For example, 1.5 lb a week weight loss goal, exercise 4x's a week. Then you also want to choose one thing each week you will focus on that you are noticing you are struggling with. For example this could be insuring you get 8 glasses of water in a day minimum, taking your daily multi-vitamin or logging all your food intake within your food journal. By doing this it will make your long term goal not so far out of reach.

This example is a very generic review of goal setting, however there are other strategies involved that will make goal setting stick and drive you to the finish line and keep it off.

To lose weight you must have a nutritional food plan and it is also just as important to have a planned exercise routine in place as well. When choosing a nutritional food plan you want to insure it fits your lifestyle. This is a lifestyle change you are making, not a short term diet plan. So you want to make sure it is a plan you can follow for life no matter where you are or what you are doing.

You can find nutritional food plans and even exercise plans online for free. However it is critical you get your information from a trustworthy source with experience. If you can find this type of information free that's great but you most likely will have to pay for it if it's of a reputable source.

One way to take all the guess work out of this process is hire a professional weight loss coach who will help you set your S.M.A.R.T. goals, hold you accountable to them by insuring you are consistently working towards them, help you replace your old habits and associations with new and powerful ones. Provide you with a nutritional food plan that will incorporate healthy eating habits but also will not make you go hungry or restrict you from the foods you enjoy. Supply you with a weekly exercise regimen to follow and most importantly eliminate the negative daily habits, thoughts and choices and incorporate new healthy lifestyle changes to insure you reach your weight loss goal and keep it off for good.

-Jennifer Rundall
Thinspiration Coaching

BRIGITTE DISCOVERY OF THE WEEK

2010-01-06T11:04:00.001-06:00

South Beach Fiber Fit Mocha Granola Bar

I was surprised at how delicious they were
They are tasty, chewy and full of fibers 9gr per bar.
Perfect for a mid afternoon snack and only 120 Calories

I cut them in 8 pieces , that make me feel I have lots of little pieces of chocolate....mmmm!!!

Brigitte Nadeau
http://www.myownweightlosscoach.com/

Jennifer's Discovery of the Week - January 6, 2010

2010-01-06T10:52:00.000-06:00

I just picked up the latest book of Lisa Lillion's, Hungry Girl 200 under 200.

If your goal is to drop weight in 2010 than I would recommend this book and any other of the Hungry Girl books.

What better way to stay focused on your goal than with a cook book that will provide you with 200 yummy recipes all under 200 calories. The great part is it will allow you to think you are indulging and what is even better, you will do so with out gaining the bulge!! WOOHOO!! Hungry Girl products are a MUST BUY!!

Here is the editorial review on the book (compliments of Amazon.com):

Editorial Reviews

Product Description

Hungry Girl mania is sweeping the nation! The New York Times bestselling phenomenon delivers even more yum-tastic recipes in an easy-to-use cookbook containing 200 Hungry Girl recipes all under 200 calories. Recipes include:

* H-O-T Hot Boneless Buffalo Wings
* Sassy Southwestern Roll-Ups
* Cheesy-Good Cornbread Muffins
* Holy Moly Guacamole
* HG s So Low Mein w/Chicken
* Cheeseburger Lettuce Cups ;
* Chocolate Chip Cookie Crisp Puddin Shake
* Swirls Gone Wild Cheesecake Brownies
* Personal Pretzel-Bottomed Ice Cream Pie, and many more.

Told with Lisa's signature wit and sassy style, these recipes are as fun to read as they are to make!

About the Author
She's not a nutritionist, she's just hungry. LISA LILLIEN is the founder of hungry-girl.com. Over half a million loyal fans receive her daily emails containing guilt-free recipes, food and product reviews, dieting news, shockers and more. She lives in Los Angeles, California. LISA LILLIEN is the founder of hungry-girl.com. Over half a million loyal fans receive her daily emails containing guilt-free recipes, food and product reviews, dieting news, shockers and more. She lives in Los Angeles, California.

You can visit Hungry Girl's Website HERE

Other Hungry Girl Books I recommend:

1) Hungry Girl: Recipes & Survival Strategies for Eating in the Real World

2)Hungry Girl Chew the Right Thing: Supreme Makeovers for 50 Foods You Crave

3) Hungry Girl 1-2-3: The Easiest, Most Delicious, Guilt-Free Recipes on the Planet

4)Hungry Girl: The Official Survival Guides [AUDIOBOOK] [CD] (Audio CD)

ENJOY!!! :)

Jennifer Rundall
Thinspiration Coaching

**Be sure to come by my website and sign up for my newsletter to receive more great tips, recipes, articles & strategies to help you on on your journey to weight loss success**

Jennifer's 2010 Weight Loss Goal Plan--Re-setting the Momentum!

2010-01-01T11:14:00.000-06:00

Short & Long Term Weight Loss Goals for 2010

Short Term (4 Months/17 weeks)

Weight Loss Goal: To lose 1 pound per week

Deadline: April 28th, 2010 = 17 lb loss
"WOW" Goal = 20 lb loss

If you listened to our show on setting the momentum for 2010 I originally set my goal at a .5 lb a week of weight loss. I have decided to move it up to 1 lb a week.

The reason I set it so low initially is because I do not have a lot to lose and weight loss is a slower process when there is less to lose. Also wanted to insure I would meet my goal. However after some careful thought I have decided I want to kick it up a bit.

One thing I have learned is that staying within the "safe zone" is not where our goals and dreams are, they are beyond that. EVERYTHING is on the other side of fear! If we want something we have to step out of our comfort zone to get it. So I am stepping out of my comfort zone and going for the gusto and kicking up my goal...well, it is 2010 after all isn't it? :)

My plan on how I will reach my short term weight loss goal:

a)Exercise a minimum of 4 x’s a week

b)Write everything I eat in my food journal

c)Insure I get minimum of 8 glasses of water in a day

d)Insure I get minimum of 3 servings of vegetables + 2 fruit servings

Long Term Goal (4 to 12 months)

Weight Loss Goal: To lose .5 lb a week starting May 5, 2010

Deadline: September 15, 2010
"WOW" Goal Deadline: August 18, 2010

My plan to reach my long term weight loss goal:

a)To continue doing all the same things I am doing with my short term goals

b) Stepping up my exercise a notch to longer periods of time and more intense work outs

What are your weight loss goals for 2010? Please share them in the comment box below.

Here's to 2010!!!

Jennifer Rundall

www.ThinspirationCoaching.com

Be sure to come and follow me as I journal my way to weight loss success!
http://2010weightlosssuccess.blogspot.com/

BRIGITTE WEIGHT LOSS SHORT TERM GOALS

2009-12-23T14:50:00.000-06:00

Since we are setting the energy in motion for 2010

Here is a list of my weight loss short term goals:
1- Lose 10 pounds by May 1
2- Hire a Personal Fitness Trainer
3- Workout 2 times a week with Trainer
4- 30min treadmill every morning before office time

Maintain the following:
5- Walk 3miles a day with my dog
6- 30min workout in my home Gym with Hubby

Please share with me what are your goals for 2010
In the comment box bellow

Brigitte Nadeau
http://www.YouOwnWeightLossCoach.com/

Jennifer's Tip of the Week - 12/23/2009

2009-12-23T13:14:00.000-06:00

If you do not own a pedometer, go get one! This little device senses your body motion and and counts your footsteps. By wearing this tool and recording your daily steps and distance is an incredibly motivational tool.

You can pick up a pedometer as cheap at $5.00 or all the way up to $30.00+. I recomend just purchasing a simple step counting pedometer. This is all you need to keep track of your daily steps and to keep you motivated to move more.

Set a goal of distance or steps each day and get moving! The recommended number of steps for health is 6000. For weight loss, 10,000 when you count all your steps through out the day. For weight loss, an uninterrupted walk each day of 4000-6000 per day.

What a great tool to utilize when you are getting started on your journey! Remember, every step of movement counts and moves you closer to your weight loss goal.

To Your Weight Loss Success!!

Jennifer
www.ThinspirationCoaching.com

Weight Loss 2010 – Setting the Energy in Motion

2009-12-23T12:03:00.000-06:00

Today on the radio show Jennifer and I are inviting you
to reset your Healthy Weight Loss Goal for 2010.

Share with us what are your Healthy Weight Loss Goals for 2010
(Use the comment box bellow)

Brigitte and Jennifer

My Favorite Item - WW Digital Scale

2009-12-23T11:38:00.001-06:00

MY FAVORITE ITEM
Weight Watchers WW43/WW43D Memory Glass Electronic Scale

I acquired this beautiful digital scale about 6 months ago.

I simply LOVE it

It is digital, has big numbers, easy to read even early in the morning and it measure weight in tenths of a pound.

You kind of know if you are on the right track when you see 160.2 vs 160.9 lbs

Great buy $39.99 at Amazon

http://tinyurl.com/yl2sfw7

Happy weight in for 2010

Brigitte Nadeau

Show 2 - Weight Loss Strategies During the Holidays

2009-12-16T15:17:00.000-06:00

Do you have strategies in place for the upcoming holiday season?

You can still have fun and lose or maintain your weight.

Listen to 30min Radio show to discover Tips and Strategies

http://tinyurl.com/ya96ou2

100 Calories or Less Cocktail – With Alcohol

2009-12-15T19:06:00.000-06:00

I always like a good cosmopolitan and I am very attracted to a beautiful martini glass.
So I created an alternative cocktail that is colorful, yummy and less than 100 calories.

First step, put a Martini Glass in the Freezer for 10 minutes

In a cocktail shaker put:
Ice
1 oz of Vanilla Vodka
2 oz of Diet Ginger All
2 oz of Sugar free Cranberry juice
1 splash of fresh lime juice
Shake for 30 seconds

Put 1 slice of fresh Lime or a few berries in Martini Glass
Strain the cocktail

Enjoy…for about 75 calories….Yum!

Brigitte

Guilt Free Holiday Cocktail – Non Alcoholic

2009-12-15T19:02:00.000-06:00

This is one of my favorite.
I find it elegant, simple and tasty.
I call it my own personal champagne

Take a Champagne Flute
Put 1 tablespoon of frozen mix berries
Fill with Diet Ginger all.

Within minutes, the Ginger All will take a
Nice Pinkish color from the berries.

Tasty, refreshing and alcohol free
Perfect if you are the designated driver or
Simply watching your calorie intake.

Cheers!

Brigitte

Show 1 - The Weight Loss Journey

2009-12-15T18:59:00.001-06:00

You can listen to it or even download it for future play back on your Ipod.

Get the show at:
http://www.blogtalkradio.com/weightlosscoachingcafe

Brigitte and Jennifer

Christmas Recipes to Indulge in Without the Guilt!! SHOW 3 - Dec 16, 2009

2009-12-15T16:24:00.000-06:00

Hi Gals: Well, Christmas is right around the corner. Really, it is less than 10 days away!! Can you believe it? I know I can't! Where did 2009 go? WHEW!

This weeks topic we will be discussing strategies to move through the Christmas holiday while still staying committed to our goal towards weight loss success.

Brigitte and I wanted to share with you a couple recipes that we thought would add some more fun and yummy indulgence to your Christmas celebration but also insure you don't over do it.

I have a big sweet tooth so any way I can find a way to indulge but not feel guilty is key! Even though my recipe is not the typical Christmas desert, it still is red and cheery so it fits in well with the color scheme. It is one of my low calorie dessert favorites too.

Angel Food Cake & Fresh Strawberries with Fat Free Cool Whip

Angel Food Cake: You can chose to make your own via a cake mix from the store and chose the lowest calorie option (usually 75-120 calories per piece), purchase a pre-made angel food cake from you local grocery store bakery area or purchase mini short cakes within your fruit section of the grocery story by the strawberries (usually around 70 calories per cake).

Fat Free Cool Whip: Then add 3 tablespoons (15 calories each) of fat free Cool Whip onto your piece of angel food cake

Then slice up one cup of strawberries and place on top of the cake (53 calories).

This is simple to prepare and so so yummy and best of all...LOW CALORIE!!!

ENJOY!!!

Be on the look out for Brigitte's cocktail recipes!! COMING SOON!

Our Weight Loss Journey - Show 1

2009-12-09T12:16:00.000-06:00

Hey Gals:
We are only a few hours before our launch of our first show.

Today’s show we will share with you our Weight Loss Journey

You can listen or download the show by going to the show page

http://www.blogtalkradio.com/weightlosscoachingcafe

We look forward to hearing from you!

Brigitte and Jennifer

Grand Opening Show

2009-12-08T22:40:00.000-06:00

On December 9, 2009 Weight Loss Coaching Cafe will have it's debut on Blog Talk Radio. We are honored to be able to share with you our weight loss journey stories and most of all what made us as successful as we have been. Our goal is to educate, encourage & most of all inspire you to take that first step to a healthy weight.

We hope you enjoy the show!!

Sincerely,

Jennifer & Brigitte