Tip #5: Monday Mornings and Weight Loss.

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

We’re going talk about what you do every Monday morning, or at the very least one day a week.

Get up and stretch and instead of going straight for that cup of coffee, go in and weigh and measure. It’s really a great way to start your week. It’s your litmus test, a good validation of your food choices and exercise from the past week, or maybe it’s a reset to help you get back on track. You want to wear as little as possible or nothing at all, and weigh yourself on the same scale.

I suggest that you keep a log to write down your weekly weight. I use a month at a glance wall calendar. Once a week I write down my weight. Just like you, I want be accountable, and there’s no better way than keeping a log of your weight and measurements.

Transform Yourself.

With 30-tips in 30-days it’s easy. Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off. Call now or e-mail Joyce at: (916) 812-2378, Joyce@Blonskij.com. Joyce Blonskij, Independent Certified Health Coach, Regional Director with Take Shape For Life. ID #30042893.

FOLLOW “SkinnyAnd Rich.TSFL” on FACEBOOK: http://www.facebook.com/SkinnyAndRich.TSFL

Discover Take Shape For Life a whole new approach to well-being that is based on creating Optimal Health. The transformation starts by taking the first step and choosing to take charge of your health for the long term. Reaching a healthy weight is just the beginning. http://www.SkinnyAndRich.RSFL.com/EXPLORE


Tip #4: Activity versus exercise.

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.

Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

Contact Joyce for more information on how you can lose weight, improve your overall health, and keep the weight off. Call now or e-mail Joyce at: (916) 812-2378, Joyce@Blonskij.com. Joyce Blonskij, Independent Certified Health Coach, Regional Director with Take Shape For Life. ID #30042893.

FOLLOW “SkinnyAnd Rich.TSFL” on FACEBOOK: http://www.facebook.com/SkinnyAndRich.TSFL

Discover Take Shape For Life a whole new approach to well-being that is based on creating Optimal Health. The transformation starts by taking the first step and choosing to take charge of your health for the long term. Reaching a healthy weight is just the beginning. http://www.SkinnyAndRich.RSFL.com/EXPLORE


Tip #1: Holiday leftovers and weight loss.

 

TIP #1: Holiday leftovers.

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

 What do you do with all those holiday leftovers, or big dinner leftovers?

My suggestion is go out and buy some of those very inexpensive plastic bowls like: Tupperware containers, and send your leftovers home with your guests. They’ll be happy, and you won’t have those temptations calling your name in the middle of the night.

Transform Yourself.

Lose 2- to 5-lbs in the first two weeks, and lose 1- to 2-lbs weekly thereafter. Results may vary.

Contact Joyce Blonskij for more information on how you can lose weight, improve your overall health, and keep the weight off at: (916) 812-2378, or email: Joyce@Blonskij.com.

Joyce Blonskij, Independent Certified Health Coach, Regional Director with Take Shape For Life. ID #30042893.

FOLLOW “Skinny And Rich.TSFL” on FACEBOOK: www.facebook.com/SkinnyAndRich.TSFL

Discover Take Shape For Life a whole new approach to well-being that is based on creating Optimal Health. The transformation starts by taking the first step and choosing to take charge of your health for the long term. Reaching a healthy weight is just the beginning. www.SkinnyAndRich.RSFL.com/EXPLORE


Stuck looking at the same 5lbs 50lbs or 100lbs? 3 Tips To Break the Cycle & Lose Weight

If you are sick of seeing the same weight on the scale I am going to share with you this week three ways to break the cycle and lose those unwanted pounds once and for all.

 Tip #1: Change it up!  You are probably doing the same thing week after week and getting the same results.  OK I know what I’m talking about.  I was stuck in the same nine pounds for a year and a half. Yes 18 months… and I was frustrated and angry with myself. 

This can be a way to sabotage yourself or even allow other to take control of how you manage your day and the ways you eat.

I though my eating was good and I was getting enough exercise. But guess what?  I was kidding myself.  By the time I realized that I was stuck in this vortex of 9 pounds – I just could not get back on track.  I tried this and that. My resolve stunk. And I frankly was sick and tired of eating the same foods day in and day out. Enough already! At some point you just get sick of yourself and I was there. Ready to make that “change“.  102 pounds slimmer I thank God every day I took the first step to getting my life and my health back.

CHANGE IS GROWTH

and in this case…  CHANGE is SUCCESS & GOOD HEALTH

What do you change?  Well there are those of you who will do just about anything. And I mean anything.  Let’s not go overboard however; I’m talking about a jump start not surgery or diet pills. Let’s look at three areas that a little change can add up to lots of pounds shed.

  1. How you eat.
  2. Where you eat.
  3. What you eat.

How You Eat Is Important.

Do you eat slow or fast?  Studies show it takes our brain 20 minutes to know we are eating and full. I know from my past I could shovel in two or three times the amount of food by body needed in 20 minutes… By the time by brain caught up with my stomach, I felt stuffed – way over stuffed. By then I had conditioned myself to know that over stuffed feeling, and the only way I knew to stop eating was when I was miserably full. 

Start by: Setting your fork down between bites and chew your food. 

This will allow your brain to know when you’re full and all that chewing will help in your digestion.

Where You Eat Is Important.

Do you eat in the car, in front of the TV or standing up? Bad habits….these need to be changed – and right now!

Meals are not meant to be eaten in your car. That can be dangerous and not satisfying. Oh it get’s you by but it’s not quality and that’s what we are striving for with the changes that need to be made.

If you are hungry and need something to tie you over, I suggest keeping a few almonds in your car and a bottle of water OR a 110 calorie bar that contains no more than 13 grams (g) of carbohydrates and less than 3 sugars so your insulin doesn’t spike, and less then 4 g of total fat.  Bars should also have at a minimum 10 g of protein so you won’t get hungry right away.

If you’re eating and watching TV by the time the commercial comes along your meal is half done or finished and you miss the satisfaction of the meal.

Eating for most of us is more than nourishing our bodies.  We eat for just about every occasion and even make a few up along the way.  Look at what you’re putting in your mouth. Smell the aroma of your food. Allow your mouth to enjoy and identify the flavors.  If you driving, watching TV, or gulping food down standing at the kitchen sink so you can bolt out the door to work you’ve miss the experience. Most likely you wont feel satisfied and those food cravings will haunt your for hours if not all day. 

The best place to eat a meal is at the table. Set a place mat down and make it an enjoyable experience. Do this for all your meals. I even do this at work! Try it and slow down and enjoy your food.

What You Are Eating Is Critical… If you are going to drop those pounds you have to be mindful of what you are putting in your mouth and how much of it you’re eating.

 If you are reaching for high calorie, fat, sugar and sodium foods you are headed for obesity. But really that’s not your BIGGEST problem… pardon the pun.  You are headed for a heart attack; stroke, cancer, high blood pressure, diabetes and the list go on…

 TRUE OR FALSE? You are offered a slice of cheese pizza with all the toping which you gladly accept! You then order a DIET SODA to keep the calories down. Or worse a high sugar drink for lets say another 300 calories! TRUE OR FALSE? Does that sound like something you’d do?  Only you can answer this question.

I have lunch every Wednesday at a pizza parlor with a business group. It’s easy to pass on the pizza because; I CHOOSE HEALTH – not high fat foods. My desire to feel good is stronger than the allure of the pizza. If eating a quarter of a pizza every week is stronger than your desire to get healthy and lose weight then I’d ask you just how committed to your health are you?

To help in this situation before you even open the door of a restaurant know what you are going to order. Don’t get side tracked by looking at the menu and order first. 

When your grocery shopping have a list made up and stick to it. Keep away from those isles you are temped by. And don’t go hungry.  When the lady offers you a taste – thank her and pass. Those tastes add up and can throw you off track. 

Eat wisely and cut your portions by half. 

Eat smaller portions and more often to keep your blood sugars level and keep you from being hungry.

I will be posting Tip #2 and Tip #3 later this week so please come back for more insights into good health and losing those unwanted pounds once and for all!

Joyce Blonskij ~ I am FREE Health Coach to anyone who has dieted and failed and is ready to make a change.

E-mail me your questions, to get more information and your success stories at Joyce@Blonskij.com

Call me TODAY to get started on a healthy path:  (916) 812-2378

I’ve lost 102 pounds and gone from a size 24 to a size 8/10 and so can you!

Small Changes & New Habits = 102lbs Slimmer


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?

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 will be using Medifast Meal Replacements on their 5&1 Meal Plan. That’s 5 meal replacements and one Lean Protein and Vegetable meal.

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!

Joyce Blonskij, Take Shape for Life Client & Health Coach

For those of you who would like to try this program please give me a call at (916) 812-2378

Send me an e-mail at Joyce@Blonskij.com

All The Best To You In The New Year!

 


Take Shape For Life (TSFL) Day # 3 On The Plan

 

My morning weight is down another 2 lbs. at 185.4 For a 2 day total of -4.6

 

Today (Saturday) I’ve been busy and ran errands for about four hours this afternoon. I planned to have a Lemon Meringue Crunch Bar at 1pm but didn’t get to it until 2:30pm.  By the time I tore it open, I was very hungry and out of steam. I realized how important it is to eat on a tighter schedule of about every 2 ½ to 3 hours.

 

My TSFL Coach told me when I started the first three days are the hardest. It’s been fairly easy so far… I’m relieved and thankful. He also shared with me that after today (Day 3) my body may go into the “fat burning” stage.  Normally this takes two to five days to achieve. During my first few days on the program I could feel tired, hungry or irritable and /or experience headaches or lightheadedness as my body adjusts.  I did have a headache on my first day.  I figured out it was the reduced intake of daily caffeine. I was used to drinking 6 cups before noon, now its down to 2 cups.

 

Yesterday and today I’ve monitored my level of hunger and just today I dip into the “hungry zone”.  I waited to long between meals. Also today I felt my energy was taped out by late afternoon and I got so tired I did something I seldom do…I took a nap. It was great!  I feel good now.  Refreshed, not hungry and looking forward to seeing how todays progress will register on the scale in the morning.

 

 He also said that within about 72 hours, as I start to “burn fat”  I’ll feel energized and less hungry – and I’ll get the thrill of seeing results. I say…Bring it on!


Take Shape For Life (TSFL) Day # 2 On The Plan

 

My morning weight is 187.4

 

Down -2.6 within the first 24 hours – WOW!

 

Day 2 was a bit harder from the stand point I was in and out and very busy and it seemed that every time I looked at my watch, it was time to eat again! Oh poor me. I need to eat 5 of the TSFL meals a day and by 4pm I’d only had 3 plus my 3 eggs white veggie omelet. I knew I was going to get pressed for time in the day to get it all in. Can you imagine being on a weight loss program and worried you still had more meals to fit into your day? Oh the problems of dieters! Not.

 

Again I must say their bars are amazingly good and easy.  Today I had a vanilla shake and added diet root beer to make a float. It was just heavenly. I don’t feel deprived and I certainly don’t feel like I’m on a diet.  My worry now is how can I lose weight eating all day long?

 

This evening I wanted to experiment with the microwave again but this time I kept vigil and used Ziploc Zip’n Steam bags to make Tilapia with broccoli. It turned out wonderful. In 8 ½ minutes dinner was ready. Even my husband loved it! I’d seen this on The Biggest Loser and have wanted to give it a try, now I’m hooked.

 

I am going to bed tonight feeling satisfied and not hungry.