Dear Potential Health Coaching Client,

I understand how challenging it may be for you to decide which health coach is the right one for you to work with.  I’ve been a certified health coach in the Bay Area since 2011 and have worked with people of all ages.  I create individually-tailored programs to meet the needs of each client to ensure they end up accomplishing whatever it is they want to do. 

If I were in your shoes, I’d want to know more about my health coach’s background. 

Here is a little about me:

1)  I’m empathetic, especially when it comes to having a weight loss goal. 
In college, I weighed almost 50 pounds more than I do today!

2)  I’m honest.

3)  I have a strong work ethic.

4)  I will go above and beyond to answer all of your wellness questions to the best of my ability.

5)  When you hire me to work with you, I’m also available through text, email, and social media.

6)  I’ll get back with you right away if you leave me a message.

7)  I’m an active listener.

8)  I truly care about each of my clients.

9)  I’m passionate about what I do.

10)  I’m flexible in terms of where we conduct sessions.  Phone, Skype, your home (East Bay), or other local areas such as Whole Foods. 

If what you just read resonates with you, I’d love a chance to prove how committed I am to your success!

Feel free to contact me for a free phone consultation today! 
925-808-9652 or Jamie.duvnjak@gmail.com

Have a great day!

​Jamie
Thank you for your time and consideration,
Jamie Duvnjak, CHC
​

BY JAMIE DUVNJAK, CERTIFIED HEALTH COACH

I was told at a young age that eating lots of vegetables was a good habit to get into.  During my health coaching schooling, I learned that "kale is king."  Throughout the years, I've consumed pounds of broccoli, cauliflower, cabbage, Brussels sprouts, and the so-called "king" of vegetables.  A few hours after eating those particular ones, I'd become extremely sleepy.  This fatigue led me to conduct some research to find out if there was a link.  After reading several articles and forums, many people have experienced the exact same side effect.  Turns out those veggies are also goitrogenic foods.  Goitrogens are naturally occurring substances in the vegetables I already mentioned, as well as radishes, soy products, peanuts, pine nuts, peaches, pears, turnips, mustard greens, and millet.  These foods interfere with the production of thyroid hormones and block the absorption of iodine.  If iodine levels are low in the body, hypothyroidism (low thyroid function) can occur.  

If you regularly consume goitrogenic foods, it would be beneficial to add iodized salt to your meal and iodine-rich foods such as seaweed to keep your iodine levels up.  Cooking the food could also lessen the negative effects as well.  If you've had your thyroid checked and it's underactive, this article offers helpful tips to bring your levels up:

http://www.motherearthliving.com/cooking-methods/smart-foods-for-hypothyroidism?pageid=2#PageContent

I've greatly reduced the amount of goitrogenic foods and have noticed the fatigue has subsided.  I don't wake up feeling as groggy either.  I'm not saying I'll never eat these foods again, because I truly enjoy their flavors.  Plus, eliminating them would make me feel deprived.  I'm now aware what had been causing my fatigue and will make sure I eat them sparingly from now on.  No big deal.  There are plenty of other foods on this planet to savor.

Have a healthy day!

Jamie

BY JAMIE DUVNJAK, CERTIFIED HEALTH COACH

​I recently held a presentation on setting goals and taking charge of your life.  The information was helpful to my audience, so I thought I’d share some tips with you.  It’s an ideal time to start planning since the new year is right around the corner.  

In the past, I listened to my inner critic more than I should have.  After reading various books and listening to several motivational speakers, I realized I didn’t have to believe the thoughts that were circulating in my mind.  By turning off negative thoughts, relying on intuition, and believing in myself, I recently ran 2 half marathons, passed challenging insurance exams, and published a book in the area of domestic violence. Goals can be achieved as long as objectives are clear.  

Goals are general and objectives are specific.  An example of a goal would be wanting to lose weight.  An objective would be wanting to lose 20 pounds by March 30th, 2017.  Losing weight would require healthy meal planning and exercising most days of the week.  

I strongly believe in the power of journaling, words of affirmation, and vision boards to help one stay focused.  We’ll start with journaling.  There is an author by the name of Julia Cameron.  She developed what’s known as Morning Pages.  It’s a technique where first thing upon wakening, you get our paper and try to write everything that comes to mind.  The goal is to write 3 pages as freely as possible.  Don’t judge yourself or worry about grammar.  Write out your thoughts, feelings, ideas, struggles, issues, goals you want to focus on achieving, or anything else.  It’s like a memory dump.  By doing this, Cameron believes it helps clear the mind and the junk from the day before.  You become more relaxed and focused.  

If you don’t like to write or have issues with your wrists, there is always the computer.  Evernote is a great online application.  Whatever you do, try to get into the habit of writing/typing out goals and objectives daily.  Do it until you have nothing left to express.  You’ll have goals in front of your face each day as a reminder of the direction you desire to go.  

Journaling is great, because it also allows you to reflect on your achievements, progress, mistakes, and why you did or didn’t do something.  You remind yourself why something didn’t work and will know not to repeat it.  Put steps into place.  Seek ideas outside of the box.  Get as creative as you want.  You’re the only one reading it.  Think of it as your personal accountability journal.  Check off your to-do’s as you complete them one by one.  I feel a huge accomplishment once I check off even minuscule tasks I’ve completed throughout the day.  Something even purchasing vegetables at a Farmer’s Market or vacuuming out my car makes me feel a sense of accomplishment.

People say their morning pages allow them to come up with ideas that change their life and businesses for the better.  They work through issues at work, with their family, relationships or wherever.  They learn to calm their overactive mind and are all of a sudden feeling more focused and creative.  Their inner critic tends to be silenced while their confidence is boosted.  Stress is also reduced, because once fears are written down and you look back, you realize those things you fretted about were not such a big problem after all.  Journaling via Morning Pages is best in the morning when your mind hasn’t been bombarded with the outside world yet.  Plan on spending at least 30 minutes on this.

Words of affirmation are important too.  I learned from the late Dr. Wayne Dyer, who was a motivational speaker and well- known self-improvement author, the two most powerful words you say to yourself are I AM.  You speak to your cells in your body and they can either react positively or negatively.  I keep a list of positive I AM’s in my car as a reminder to stay on track.  Some examples are “I AM POWERFUL” or “I AM AT PEACE WITH THE PROCESS OF LIFE.”  

Vision boards are a great tool for accomplishing goals as well.  I’ve been creating them since I graduated from college.  I don’t beat myself up if I don’t accomplish everything.  I embrace the steps along the way.  I remind myself that I’ll achieve what Is meant for me to achieve.  You can create them online at www.dreamitalive.com.  It’s your personal page where you’re able to create content and edit at any time you wish to do so.  

You can also make a vision board using poster, cork, or cardboard.  Clip out magazine pictures, photos and sayings from the newspaper or wherever else you find stuff that resonates with you.  End results and steps along the way should be on board too.

Some vision board questions to ask yourself include:

1)    What does your good life look like?
2)    What do you want to accomplish in this lifetime?
3)    Any new activities you’d like to participate in?
4)    Any hobbies you wish to excel in?  (better swimmer, faster runner)
5)    Do you have career goals? (moving up the ladder, changing your industry, working from home)
6)    Any relationship goals (calmer parent, stronger relationship with partner)
7)    Do you have a dream home or vacation destination that’s calling your name?  What does it look like or        how does it feel?

Vision boards could be created as a single theme or one with many.  It’s up to you how you want to design your work of art.  Use glue or tape to hold everything together.  Thumbtacks will be needed if you use cork.  Place your finished product in a highly visible area.  Once complete, focus on the steps in achieving those goals.  

​Diet and exercise play a big part in how you feel each day.  It's best to eat healthy, clean foods with plenty of quality proteins and fats; exercise on most days of the week; as well as get a decent amount of sleep each night. These habits will keep you feeling your best and your mind sharp.  

I hope these tips help you achieve your goals now and in the future!  Let me know if you have any questions or need suggestions as to which motivational speakers to listen to or inspiring books to read.