Tip #4: Activity versus exercise.

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30 Tips in 30 days. For better health, and see better results.

If you move all throughout the day, whether it’s deliberate or involuntary, like fidgeting or just tapping your foot, you are burning calories.

Whether you are in the gym working out vigorously, which is fantastic for overall health and your cardio health, you can still be active and burn calories. You might just want to fidget a little bit every day, burn some extra calories, and lose weight.

Transform Yourself.

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 #3: Modeling & Mentors Helps With Weight Loss.

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30-Tips in 30-Days. Get better health, and see better results.

I want talk to you about birds of a feather flock together. We call it: modeling, finding a mentor.

Typically if you hang out with people who overindulge, over eat, and do a lot of fast food, you tend to follow in that direction. You want find, and hang out with people that you epitomize and look up to as the picture of health, and follow their better example. Do some modeling, and before you know it, you and your friends will look better than ever.

Transform Yourself. 

Joyce Blonskij, Independent Certified Optavia Coach

joyce@healthcoachjb.com

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

Tip #2: Keep Moving.

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30-Tips in 30-Days. Get better health, see better results.

I’ve heard this so many times… eat less, and move more.

Don’t let your body think for one second it can take a break. You’re better off working out, or exercising in small increments throughout the day. So fit into every day a 5-minute walk once every hour around your home, your neighborhood, or go up and down the stairs in your office.

Think about setting up a time to do 15 minutes of weight training each day, whether it’s using milk cartons or dumbbells at the gum. Do a little resistance training.

Don’t forget to do some stretching as you get out of bed every morning. Make it about moving a little throughout the day.

Remember: Keep your body moving and transform yourself.

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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

OUCH! Pants fit a bit snug…Blouse gaps open? You may need to shed a few pounds. 5 Steps to Weight Loss Success!

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Happy New Year to all my “Its Melting Off ” friends!

It’s a new year and time to “out with the old” bad habits and in with a slimmer, sexier you!

You know what I’m talking about.  You hate it when I go here, but I have to say… It’s TIME It’s time to put down that bowl of cream and get on track for a happier healthier you! You may be in denial or just not ready to make that leap of faith, that you CAN lose weight and regain your health.  Let me share this with you… You can do what ever you set your mind to. Great accomplishments in history all began with an idea and a positive mental attitude. If you think you can you are half-way there. Want it bad enough?  Your burning desire and focus will get you another third of the way. Have the right tools and it’s a done deal. So what are the right tools for you? 5 Steps to Weight Loss Success
  • Start by surrounding yourself with like-minded people who want to get healthy.
  • Write down your long-term goal – and then break it down each day by the hour. Remember you didn’t get in this horrible shape over night it took you years of bad eating habits.
  • The most important is to find a program that you can and will adhere to. I have used many different programs in my life time and by far the most effective is Optavia Optimal 5&1 Plan TM. Do what works for you and keep doing it until you hit your goal.
  • Get a coach, pal up with a friend, join a group… stay connected. This will help you stay on track, keep your focus and be accountable.
  • Lastly – Enjoy the journey. If you slip up don’t beat yourself up. Dust off and get back on your program.
Happy New You! 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

If you’re not quite ready that’s ok too.  We all start this journey when its the right time. Is the time now for you? I don’t know, only you do. Decide. When ready, I’m here for you. 

The Many Disguises of “HUNGER”! Tired – Angry or Bored Out Of Your Mind? I’m here to help with “6 Vital Signs” you must check BEFORE cleaning out the frig.

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How many countless times in my life have I opened the frig and eyed every shelf  looking for that “something” to eat?  Only to end up going from the frig to the cupboard – to the pantry… still not sure what I wanted –  but hopeful,  that if I started at the top and worked my way down… EVENTUALLY I would satisfy the urge to eat!

Is this what we call the “crazies” or what!?!

When this urge strikes STOP and ask yourself  these 6 vital questions:

1. Am I thirsty?

2. Am I tired?

3. Am I stressed?

4. Am I angry?

5. Am I bored?

6. Am I REALLY hungry?

Ask yourself these 6 questions BEFORE you plough into the frig and eat your way into misery.

So many times we get signals from our brains that we mistake for hunger, when all we need to do is drink some water.  Water is important not only in the hot Summer months but also in the coming Winter months when we live more indoors and often skip fluids.

Next – if you are stressed and not sleeping well at night this is another of those mixed signals we can easily confuse for hunger. So think back to this morning — did you wake up fresh from a good nights sleep? If you got to bed late, tossed and turned or worse laid there not able to turn off you brain from the days projects, you could run into a snag from just the lack of good sound sleep.

My best advice is:  EAT an APPLE!

If you’re truly hungry, an apple is a good choice to snack on.  If an apple doesn’t sound good… more than likely you’re NOT hungry and you need to go back to the 6 questions above and see where you really are.

Here’s to your health and longevity!

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

Is Fear & Your Weight Issues Holding You Back From the Life You Are Destine To Live?

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WE ARE ALL BORN WITH ONE FEAR…being dropped as an infant.  All the other fears we have as adults are learned along the way as a product of our growing up and experiences.

I met a young woman just this month who was afraid if she lost weight her friends would leave her and she would be alone.  For some of you reading this you may be saying… that’s terrible – if they were true friends they’d stick by your side no matter what. But for many individuals, who have lost friends because they moved away, passed away or drifted down another path… no matter what, this is how they feel and as a result would rather be unhealthy and miserable than friendless.

Another gal I recently had the pleasure of meeting, who’s terrific… is fearful that by stating another “diet plan” will result in that all too familiar yo-yo syndrome we’ve all experienced. So rather than taking a step towards a healthy life style… this reasoning is another way for her to stay frozen in time, overweight, unhealthy and unhappy.

I had my own fears. I was destine to be overweight!  In my mind I had convinced myself that no matter what others did – they were not me. They were the lucky ones that found success and could grab on to the golden ring of health. No me… I was not one of the lucky ones.

I just could not see myself as thin. I was the pretty face, the smart one, the one that could light up a room and be the life of the party… and the one who would always be “heavy”.  I believed this. It was my reality and my prison. My lot in life and I lived with it the best I could for 40 plus years. I created a false reality for myself and was not able to see that I could change.

That is until… I got it!  The “IT” we are all looking for!  That ONE THING that turns your life on a dime… It’s not surgery or pills. It’s definitely not starvation or a cabbage diet that stinks up the house!

The “IT” I found was a gift from a dear friend of mine who to me had always been a thin guy. Someone you shrugged off as being out of touch with what being fat was all about.  What do skinny people know about living in a fat body? They don’t!  They have no stinking idea of the shame and humiliation we drag along with us every place we go… day-in and day-out.  So as a fat person with my own set of beliefs I blew him off.  Several times… until I got cornered and with the look of a desperate animal in the headlights of an oncoming car I asked; “What is the minimum time commitment I have to give you”? And the reply was: 5 weeks! “God Help Me” was my first reaction and guess what… He already had!

OK — I made up my mind… I can do ANYTHING for 5 weeks, even a new “diet”… Little did I know this was no ordinary diet! IT is a way of LIFE. The best gift anyone could have presented me with.  The Gift of Health.

For Five Weeks…

  • I never went hungry.
  • I was not a grouch.
  • I had tons of energy.

What you think of yourself is all that really matters.

 How do you feel about yourself right now?

Are you ready to make a life long commitment to your own health?

If you are ready for a happier, healthy life…I can help you.  I know your struggles and fears. I have fought them and won. My clients LOVE working with me because I have been in their shoes and understand the challenges they face.  I educate them and show them how to eat smart and make good choices so their day to day choices… become Habits of Health.

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

 Please feel free to email me your biggest weight challenge, and I’ll show you how I can help you.   

Easter Dinner & Staying Focused On What’s Important…

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Just a quick post to help you think about and Plan for: Easter Dinner with your family tomorrow!

  • Take foods you can eat while being on program.
  • Plan your drinks and avoid alcohol.
  • Make a desert you can enjoy with out the guilt.

Here is my plan for tomorrow:

  • 8:00 AM  Fueling /Coffee
  • 10:00 AM Fueling
  • 1:00 PM Fueling
  • 3:00 PM Fueling
  • 5:30 PM Family Dinner: 5 oz. Steak, Grilled Zucchini & Ginger Asparagus* Diet Soda
  • 7:30 PM Fueling (Chocolate Brownie with Fat Free Cool Whip)  and Hot Tea

My family loves my grilled zucchini which is healthy and great to eat.

I’m making a Cold Ginger Asparagus dish to take along.

  • Steam the asparagus to your preference.
  • Remove from the stove and let it cool in chicken stock.
  • Add some fresh ginger, red wine vinegar, salt and pepper to taste and let it sit over night
  • Before serving (Cold) top with green onions and a touch of shaved lemon rind. If you want to add some Fat Free Feta Cheese that’s good too.

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

15 in 50 Challenge – 1st day results were beyond my wildest dreams!

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Let me begin by saying results may vary and that I ate my way all through Sunday before I got on the scale Monday morning to start my 15 in 50 Challenge and weighed in at 159.7  which is on the high side for me.

This morning I woke up having to hit the ‘john’ for the fourth time since going to sleep last night… I drank a lot water yesterday. I find that by  mixing a pitcher of water with a packet of Wyler’s Light Pink Lemonade or one of their flavors, it just helps get the water in.

My first day I dropped…

5.3 pounds

Starting today – day 2 at 154.4

I am very happy.

Today I again planned my day early this morning and thought I share with you a two-day look at how I journal.

Daily Food Journal

You get the idea even if the journal is hard to read. I PLAN.

I plan – when I have a meal replacement.

I plan – what I’m going to have as a meal replacement.

I plan – my Lean & Green meal that morning or the night before.  I know what I’m having for dinner and for a snack.

Planning  is key. When I get lazy… that’s when I see a gain on the scale. So I’m going to continue to track and encourage you to do the same.

Did you know according to statics those folks who track lose on average 20% more weight than those who don’t.  I like a 20% advantage!  Who wouldn’t?

I’m thankful that I have not been hungry. That’s because I graze all through the day on little meals that are packed with carbs and protein.  I’ve also learned the hard way,  to keep my coffee intake down or the caffeine will rev up my appetite…and that is a killer to live with.

Have a good evening and I’ll check back in tomorrow with hopefully more great results.

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.

On Your Mark. Get Set…. GO! My first 1/2 Marathon is about to get started.

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My good friend, Sue Peppers, about 2 months ago shared the idea of entering a 1/2 marathon for charity – and I was in!

Today I picked up our race kits, shirts, bib numbers and directions to West Sacramento’s Raley’s Field where we begin in “wave no 1” at 8:00 am in the morning. How cool is this?

Check out our Kelly Green Racing Shirts.

Shamrock 1/2 Marathon 3/14/2010

The first leg of the race is 7 miles.  Our goal is to get this done and see how we feel.

Can we make the last half  of the marathon? Or will we have to call it good at 7 miles?   I’ll let you all know tomorrow evening.

Sue and I will be taping segments as we go, so please come back for a look.

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

Joyce Blonskij, Independent Certified Optavia Coach 

joyce@healthcoachjb.com

What are you happy to leave behind in 2009? For me it’s 105 pounds! HAPPY NEW YEAR 2010… What are you most looking forward to in the New Year?

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HAPPY NEW YEAR!

I am happy to bring in the New Year 105 pounds lighter.

A great  reason to celebrate by any measurement.

But my journey is not over just yet!

Starting back up Friday, January 1st., 2010 I am back on program 100%

My goal is 135 pounds – 20 more pounds to lose.

If you have a few or a lot to lose… join me on January 1st for motivation right here on my Blog “Its Melting Off” , where I will be blogging my day-to-day progress.

I am going to schedule time to stretch every day for 10 minutes. Yoga  and weight training twice a week and cardio at least 3 days a week for 20 to 30 minutes!

Sounds like a lot going on… and it is!  I’m worth the time, energy and effort.

So join me daily starting New Years Day for my first entry to a slimmer me.

My hope is you get excited and motivated to get moving and improve your health along with me! So come on….it’s going to be a great year and decade for all of us!

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.

All The Best To You In The New Year!