Natalia Dokhina Health Coach

23/07/2026

I've had my sleep, meals, and training steady for years. From there I tested the ring, the recovery scores, the cold plunges, mostly to know what to tell clients.

A few earned their place. Most added very little on top of the basics already doing the work.

Six things carry the results: sleep, water, protein, whole grains, vegetables, and daily movement. The gadgets mostly confirm what those already give you.

So I start clients there. The experiments come later, and only if their goal actually calls for it.

For most people, life changes so much on the basics, and they feel so much more energy, that the trends never come up.

My new carousel walks through each one.

Programs: nataliadokhina.netlify.app

15/07/2026

Before I write a single recommendation, I ask for 3 days of your real routine.
What you ate, when you slept, how the day actually went. No cleanup, no best behavior.
A plan has to fit the week you actually have: work, kids, a late dinner on Thursday. So I start from those 3 ordinary days and a detailed questionnaire. The plan comes after, built around your schedule, and we adjust it daily.

Programs: nataliadokhina.netlify.app

10/03/2026

The gym doesn’t cancel your chair. Many believe that working out three times a week is sufficient for maintaining health. However, modern work presents a paradox: you can exercise regularly and still sit for over 10 hours a day, which has become a norm for many professionals due to meetings, calls, deep work at the computer, and travel.

A significant study using UK Biobank accelerometer data from approximately 89,000 individuals revealed that for certain cardiovascular outcomes, the risk begins to rise sharply when daily sitting exceeds about 10.6 hours. This trend was observed even among those who adhered to exercise guidelines. While exercise is important, it may not entirely negate the adverse effects of prolonged sitting.

One practical solution is to interrupt sitting more frequently. Incorporating small “movement snacks” throughout the workday can be beneficial:
• Take a 2-minute walk after long calls
• Use the stairs between meetings
• Spend 60–90 seconds on mobility exercises before the next task

These brief breaks accumulate over time. This approach isn’t about creating a fitness program; it’s about structuring the workday more intelligently.

Where do you find yourself sitting the longest during your day?
📞 Calls
💻 Deep work
📊 Meetings
✈️ Travel

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06/03/2026

Health advice is surprisingly simple:

Eat better.
Move more.
Sleep well.
Manage stress.

The real question is:

Why does it all feel very achievable on Monday…

and slightly unrealistic by Friday evening? 😄

Here’s a small trick:

Start your weekend with one thing that is good for your body — but that you actually enjoy.

For example, meet a friend for hot yoga instead of dinner at a restaurant.

It’s amazing how one healthy choice at the beginning of the weekend can shift the entire direction of it.

Happy (and healthy) Friday everyone! 🌿

03/03/2026

01/03/2026

Hi, I'm Natalia Dokhina, a health coach with a medical degree.

I spent 8 years in pediatric practice and saw the same pattern: treatment works better when daily habits support it. For the past 7+ years I've worked as a health coach, helping adults and children build calm routines around food, sleep, and movement.

How we work:

1. You fill out a detailed questionnaire, and I review your current lifestyle: meals, schedule, sleep, movement.
2. You get a personal plan built around your goals and your real life, always within your doctor's recommendations.
3. You send a short daily report. I read it and reply with comments, so small adjustments happen while they're still small.

No banned foods. No supplements to buy. No crash diets.

Three programs:
• Weight Loss — $300/month
• 100 Days — $500 (nutrition, sleep, physical activity, and your environment)
• Parent & Child — $500/month (from pregnancy up to age 18)

Programs, approach, and client stories: nataliadokhina.netlify.app

Not sure which program fits? Book a free 30-minute call: calendly.com/nataliayourhealthcoach/30min
Or just send me a message here.

Certified Health Coach — ACE (American Council on Exercise), № W59253