National Health Coach Based in Sacramento CA.

Sacramento Weight Loss Health Coach

Weight Loss & Health Coach Blog by Joyce Blonskij

August 9, 2017
by Joyce Blonskij

Timing is everything – Healthy Kids

Back to School

Timing is everything.

Eating a balanced breakfast within 30 minutes of waking promotes weight maintenance by maintaining blood glucose levels and one’s metabolism. Energy from a healthy meal also keeps people of all ages focused with seemingly better memory and concentration levels. (I see better test scores for your little one in the future!)

With so many incredible benefits, there’s a reasonwhy people agree that breakfast is the most important meal of the day!

Your Personal Health Coach,
Joyce Blonskij
Check out our Facebook Group: Weight Loss Health Tips

Here is my favorite quote about children getting healthy:
I actually think it depends on what age they are. If we can role model early-on a healthy lifestyle and have good nutritious foods available, I really think we have a much better job as parents to set the stage for a healthy life for our kids as they get older. We need to teach our children to eat real food. No fast foods. No junk foods. No processed foods. Just honest, nutritious, real food. Spend a day this coming weekend at a local farmers market and have them choose veggies and fruits for their school lunches. Oh – and please stop buying soda.

Click for a really good e-book by Dr. A:

August 7, 2017
by Joyce Blonskij

The benefits of good sleep.

Sleep is one of the cornerstones of Optimal Health™, but it’s importance is all-too-often underestimated. Sleep is the glue that keeps our health and life together and it is an area where I feel many people struggle.

Before I discuss how to get better sleep, I want to remind you to join me (and hundreds of others) for this week’s Habits of Health webinar which is going to be quite the eye opener!

The Habits of Health Webinar is on Wednesday night at 5:30pm PST (6:30pm M, 7:30pm C, 8:30pm E) 

(The clients who hop on these find WAY MORE SUCCESS! If you missed last week’s webinar, the playback is now available:

The VALUE of Sleep

Sleep is your body’s way of restoring organ function, stabilizing chemical imbalance, refreshing areas of the brain that control mood and behavior, and improving performance. During sleep, your brain replenishes spent nutrients and repairs circuitry, rearranging your experiences much like a computer rearranges data.

To assess the quality of your sleep at a glance, consider the following questions:

Do you…

  • Wake up tired in the morning?
  • Need a nap in the afternoon?
  • Fall asleep watching television?
  • Find yourself sleepy after lunch?
  • Have difficulty falling asleep?
  • Have difficulty staying asleep?
  • Drink several cups of coffee or energy drinks to stay awake?

If you answered “yes” to many of these questions, don’t worry, you’re not alone.

In 2006, an Institute of Medicine report found that between 50 and 70 million people in the U.S. are not getting enough sleep. I typed up some quick tips that incorporate into your daily life to prevent yourself from becoming another statistic (reference page 217 of Dr. A’s Habits of Health for a complete guide to revamping your sleep):

  • Get out of bed when your alarm goes off and limit your in-bed activities to train your mind to always associate sleep with your bed.
  • Limit your caffeine intake (especially late in the day and within hours of your bedtime).
  • Decrease stimulation from electronics and other sources of bright light at least 30 minutes prior to trying to fall asleep.
  • Avoid exercising within two hours of your bedtime to help your body’s natural process for releasing the chemicals that induce sleep.
  • Set a sleep schedule and stick to it all week including weekends.

Joyce Blonskij, Your Personal Health Coach


August 5, 2017
by Joyce Blonskij

Back To School

Answer me this…
Is it really possible to send your child, teen, or college-aged student to campus completely confident that they will have a healthful day?

The answer is YES!

By making sure they are staying nutritionally satisfied with a 5-star meal plan and otherwise boosted with balanced routines, you can rest assured that they are 100% ready to tackle all the quizzes, homework, and social activities that they’ll face during the day.

Stick with me over the next few days as I share incredible lunch ideas, meal planning techniques, sustainable daily routines, and so much more that your children will thank you for!

Your Personal Health Coach,
Joyce Blonskij

Here is a tip to achieve your goals:
Pick one achievable goal this week that’s totally impossible to fail at. Something so simple and easy you know you can do and make the promise to yourself that you will accomplish it no matter what. When I was asked this I decided to do “bed exercises” first thing before I stepped out of bed in the morning. It sound kinda weird but it works. I do leg lifts, crunches and stretches. The first day I started this my husband, John, wanted to Facebook Live me…thankfully he didn’t. That would have been a funny video for sure. What is your achievable goal for this week that is so small and easy you know you can do it? Share it below and let’s see what fun and healthy things we can come up with.

Follow these and more posts on Facebook:

August 2, 2017
by Joyce Blonskij

Bob’s Story – Diabetes & Insulin Levels

Bob has type-2 diabetes. He was told by his many doctors to get his diet under control, lose weight, and eat better. Six years ago, Bob lost both legs at the knee due to his disease. Here is snip-it of Bob’s Story Controlling his type-2 diabetes through a proper diet and good nutrition with the help of Joyce & John Blonskij, Independent Health Coaches.

When we were introduced to Bob he was in bad shape. His insulin readings were at 600, the highest his meter went. After our initial meeting, we were able to determine the best program for Bob to help him lose weight, and get his insulin levels down. Diet is the key. Knowing what to eat, how often, and in what quantity. His body reacted so well to his new eating routine within a short time he was feeling better, his sugar levels were coming down, he lost weight, and he got excited seeing these results.

We love helping folks like Bob find hope and have better health.

If you or someone you know is open to exploring better health, please let us know.

e-mail me at:

Like and follow us –  Discover Health Coaching on Facebook  Click Here

Learn more about careers in health coaching


Average weight loss for Clients on the Optimal Weight 5&1 Plan™ with support is 20 pounds. Clients are in weight loss, on average, for 12 weeks.

June 9, 2017
by Joyce Blonskij

Community Over Coffee Topic: What if I’m an Emotional Eater?

Meet others who are on their health journey, get some info to help you succeed, and start your weekend with health in mind.

This weeks topic is: “What if I’m an Emotional Eater?

Health Education

Community Over Coffee

On-Line Meeting Zoom Room ID: 388 380 2420 or phone in (408) 638-0968

Here is the link to the Habits of Health call that we will be discussing:…

In Health,

Joyce Blonskij, Independent Health Coach with Optavia

PS: If you are open to exploring what better health looks like for you or someone you love, please get in touch with Joyce today.



June 2, 2017
by Joyce Blonskij

Diet Utensils

Hoping your new flatware will help you to lose weight this summer!🍴 Message me before you hurt yourself and let me share with you our Summer Slim Down Online Boot Camp that starts June 19th. I promise you’ll lose weight, and it’s a lot less painful.


Joyce Blonskij, Independent Health Coach with Optavia