Tip #22: Save Money and Calories.

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30 tips in 30 days. Get better health, and see better results.

It’s a lot healthier to eat at home, when you prepare the meals. You’ll save money and calories.

When you order in a restaurant you may be getting more calories than you asked for. Cooks were taught that butter is flavor. You’ll need to make sure they don’t put a butter or oil finish on your food.

For most of us, too much butter is something we carry on our hips and tummy’s.

Be careful when you order out.

Transform Yourself.

With 30-tips in 30-days it’s easy.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds

Tip #21: Cravings and Hunger – Weight Loss Tips.

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30 tips in 30 days. Get better health, and see better results.

It’s a daily battle for so many people to make healthy choices. Ask yourself: What would a healthy person do? Stop and think. Even then, good intentions can still get put aside like when a sudden craving hit.  What do you do?

Cravings that hit you out of the blue typically last 10- 15- or 20-minutes.

Many times, people confuse hunger and cravings for thirst or dehydration.  Keep water handy.

This can also be a sign you need better quality nutrition, and possibly some vitamins.

Have a plan.

  1. Make a to-do list so that when those cravings hit you can keep busy and get past those first 15- to 20-minutes.
  2. Keep a glass of water nearby.
  3. Distract yourself from the cravings and 9 out of 10 times, you’ll succeed, and those cravings will go away.
  4.  If you’re still hungry or craving, try an apple. If an apple doesn’t sound good you may be bored, tired, angry, or lonely.
  5. Get some rest.
  6. Call a friend, or your weight loss health coach.

Transform Yourself.

With 30-tips in 30-days it’s easy.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds

Tip #18: Weekend Rewards to Lose Weight.

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30 tips in 30 days. Get better health, and see better results.

So many times, we fall into the trap that we’re good all week long, and now we want to reward ourselves with something. And boom – we splurge on the weekend. Whether it’s an adult beverage, or something chocolaty and indulgent… we take the plunge.

The problem with being good all week and then bad on the weekends is as-soon-as Monday hits, you feel guilty that you messed up all those great days. So what happens is is you’re in a vicious cycle.

Get out of your own bad habits of rewarding yourself Friday night, Saturday, and Sunday, with food. Because what you’re doing is you’re setting yourself up for long-term failure.

This weekend instead of indulging in food, do an activity. Grab your kids, grab your significant other, put the dog on a leash, and go for a walk.  Take the family for a fun day. What you really want is long-term success. Don’t let those few hours on the weekend mess up all your good work.

Transform Yourself.

With 30-tips in 30-days it’s easy.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds

Tip #17: Step into a Healthier Life.

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30 tips in 30 days. Get better health, and see better results.

With winter here, it’s so easy, even for me, to go home, put on my warm snuggly clothes, turn on the TV or computer, sit on the sofa, and call the dog.  I’m done for the night.

So instead of going home and putting on your snuggly clothes, throw on your workout clothes. Even though it’s cold outside, you can bundle up, get out, get some exercise, and move. Then come back in and snuggle with your dog or the one you love.

So get out there, and exercise before you start to settle down for the night.

Transform Yourself.

With 30-tips in 30-days it’s easy.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds

Tip #12: Transform Family Recipes, and Lose Weight.

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30-tips in 30-days. Get better health, and see better results.

I love traditional family recipes, but I don’t like all the extra calories. So today, I’m going to share with you a couple of easy tricks you can do to make family favorites healthier, and taste great.

3-ticks to save calories, and not skimp on taste:

  1. Use broth for sautéing instead of butter. You can use organic chicken broth, beef broth, or vegetable broth.  Pour a little in your pan instead of butter. Your family will not know the difference.
  2. Swap out your high fat mayo, for a reduced fat mayo.
  3. My last tip is to use Greek yogurt instead of sour cream.

Save yourself, and your family some unwanted calories, and slim down in the process.  

Transform Yourself.

 With 30-tips in 30-days it’s easy.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds

Tip #8: Crazy Busy Days, and Weight Loss.

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30-tips in 30-days. Get better health, and see better results.

Just because you have a crazy lifestyle, doesn’t mean you have to resort to fast food.

If you know you’re going to have a crazy day, plan ahead of time. Prepare and plan not just for you, but for your family. Shop bulk and cook on Sundays.

What we typically do on Sunday is grill a few days’ worth of chicken, and prepare all the salad fixings so they ready to go.

If you are in a pinch, instead of running into a fast food place, hit your grocery store. Pick us a rotisserie chicken, and grab a bag of lettuce. Head home with some healthy choices for your family.

 Just because we’re busy, doesn’t mean that we can’t eat good healthy foods. 

Transform Yourself.

With 30-tips in 30-days it’s easy.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds

Tip #7: Healthy Fats, and Weight Loss.

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30 Tips in 30 days. See better health, and get better results.

 I want talk with you today about healthy fats.

Good fats are essential part of everyone’s diet.  These would include:  salmon, avocados, almonds, olive oil, just to name a few of the really good ones.

You want to incorporate a couple of healthy fat servings into your daily diet. It will help with your elimination, and may relieve some of your joint aches and pains.

 Eat foods that contain healthy fats, drink your water, and don’t forget to move.

 

Transform Yourself.

With 30-tips in 30-days it’s easy.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off.

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds

John Blonskij Weighs In At… 199.5 pounds

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I asked my husband today;  How do you think you’re  going to feel after losing 20 pounds?

May24_2009TheCoast 029See his answer below.

 I am happy to report there was no kicking or screaming involved!

John had a good 1st day.

After breakfast, our first meal replacement (eggs) this morning he and I scheduled out all our meals for the day. When we’d eat and what we’d have. At one point in all our running around today he said;  “We’ve got to get home so we can eat again”! That was pretty cool.

After his 3rd meal (Chicken & Wild Rice Soup) he said’  ” this is good”,  meaning he could do this and keep it up.

I have to tell you however, about a month back, John said to me out of the clear blue sky, “So if I did this with you…  I’d have to give up wine, bread and fast food”? My reply was he’d have to rethink his entire way of eating! He got quiet and then said –  “Don’t order me anything thing just yet”. Then about two weeks later we were out with friends and he say’s; “Oh Joyce has ordered my stuff and I’m going on program”! Where that came from… I don’t know. But it was good. I knew he was inching closer to actually starting. Well today was the day.  I asked him this morning if he wanted to get started and he was ready.  What’s interesting is everyone gets there in their own time. And that is what John did… he took his time. I wonder if he thought at first, oh Joyce is on another DIET, here she goes again. But as the days turned into my first three weeks and I’d lost more than I had in 18 months doing Weight Watchers. Well that got his attention. Here I am 3 months into this and 30 pounds slimmer.  I look and feel great. I’m not just saying this to toot my own horn… Last evening at the Kiwanis Family House Italian Dinner I got to see some of my Kiwanis Friends that I haven’t seen since before I started Take Shape For Life.  I totally amazed them all. Ron said I am half the woman I use to be!   Bev Snow from my home club, Kiwanis Club of Roseville, said I looked great and healthy. That’s because, I am eating healthy! I’m very excited John is taking off 20 pounds.  My hope for him is to not only get the weight off – but remove a couple of pre-diabetic meds he’s taking. We’ll just have to wait and see how that goes. Follow along with us and read how well John Blonskij does on Take Shape For Life, Subscribe to my e-mail update at the top of the this blog. Don’t miss out.

John’s answer was when I asked him how he was going to feel after losing 20 pounds?

SOBER!

4thJuly Tenn & River Cats Client Night 2003 074 

John Blonskij & Carl Campbell (Carl Jr) of McMinnville, TN

 

Want to lose weight and get healthy? I am here to help. Joyce Blonskij, Independent Certified Optavia Coach  joyce@healthcoachjb.com Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds. Clients are in weight loss, on average, for 12 weeks. Take Shape For Life (TSFL) company name was changed to Optavia ,

Down To The Wire For a Photo Finish!

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My 1st goal date is this Thursday morning, July 2nd.  I set my goal to lose 15 pounds.  Each morning between now and Thursday I’ll step on the scale, probably exhale… then hold my breath and look down at the digital read out.  My Goal is 175.0

I am very confident I will not only make my goal but exceed it.  I only have 0.3 to go!

Currently I’m right at 175.3

What is amazing to me is how easy it has been to lose 15 pounds in basically a month.  I’ve never done so well losing weight in my entire life. Not even on Weight Watchers (WW) have I done this well in such a brief period of time.  I feel good and I’m thrilled to be getting the fat off! If you told me 2 months ago I would be looking at 175 I probably would not have believed you, but here I am in 5 weeks.

This past Saturday I was invited to a workshop put on by TSFL Russ and Amanda McCann. Both have lost an incredible amount of weight. If you’d meet either of them on the street you would never know they were overweight. Their skin is tight and they look amazing. Which is very encouraging because I sure don’t want to drop a lot of weight and have excess skin- yikes.  They look tone and Amanda is rock hard from working out AFTER she lost her weight.

The workshop was extremely helpful and got me fired up to lose ALL my excess weight. For so long I thought I was just meant to be heavy. Call it genetics, bad eating habits, long hours what ever, it doesn’t matter.  I can see from the research and eating 5-1 TSFL meals every 2 ½ to 3 hours, the fat is melting right off me.

For the first time – I am actually thinking, I can be a normal weight and live a healthy active life.  

pic 4

 

I continue to stay focused on my goal of 175 now I’m pondering my next stop… may be 160 or 155…

Want to lose weight and get healthy? I am here to help.

Joyce Blonskij, Independent Certified Optavia Coach 

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds. Clients are in weight loss, on average, for 12 weeks.

4 Weeks Completed

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Slimmer by another 2.1 pounds this week! 

My 4 week total weight loss  is: -13.2 pounds @ 176.8

Down another 2.1 pounds this week.

I have to share with you all that on the weekend I did veer off program but just a little bit.  I had to have a steak Saturday night. AND I was not going to weigh it! It was cooked just right and I enjoyed every bite… the next morning I was heavier by 2 pounds, but that is a pattern I know will happen.  I knew it before starting in on my meal.  It was worth it, and I knew it was not an every day thing.

I need to commit to a couple a days a week “salt-free” days. It’s harder than giving up coffee! But the results are worth it.

I’ve been really good about weighing my evening meals to keep the portions at where they should be – and not the size my eyes think it aught to be.

Now I’ve got to schedule the gym into my calendar and when I’m done here that’s what I’m doing next.

Wish me luck that I hit the 175 mark on or before next Thursday!

Want to lose weight and get healthy? I am here to help.

Joyce Blonskij, Independent Certified Optavia Coach 

joyce@healthcoachjb.com

Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds. Clients are in weight loss, on average, for 12 weeks.