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Why Hire A Personal Trainer?

Posted on December 19, 2014 by

Exercise makes me HAPPY.  It’s exhilarating and the benefits are numerous.  Every day is a new day to sweat, challenge the heart and lungs, and see what you’re body is capable of! It’s unrealistic to believe that everyone feels the same way I do. Just the idea of working out is daunting for many.  It takes desire, stepping out of your comfort zone, motivation, and discipline.  What happens if you don’t possess ANY of those qualities??  You can hire a Personal Trainer!

We have exceptional trainers here at CFWLS.  They are certified, knowledgeable, have many years of experience, and they understand high-risk clients.  They’re here to help you reach your fitness goals.

What do you look for in a personal trainer?  Personality and knowledge are key.  Your trainer should have a certification and experience.   You should feel comfortable and supported by your trainer.  If you don’t feel a connection, choose someone you have more in common with. The two important qualifications are:

1. Personality:  a leader, leads a healthy lifestyle, passionate about the job, empathetic, disciplined, professional, creative, and likeable.

2. Certification: Their credentials are from a nationally recognized, accredited organization.

There are numerous reasons for hiring a trainer.  In the past, clients hired trainers for several sessions in order to design a fitness program, teach the program, and ensure the client could implement it. Then the trainer never saw the client again. These days, it’s very common for clients to hire trainers long-term. They develop a repore and need their trainer for continued support, motivation, and/or maintenance. For the past 5 years I’ve trained a client in her home.  I visit just 2 or 3 times a month and bring her new exercises and make sure she’s using proper form.

Benefits of hiring a trainer:

1. Consistency and Accountability:  It’s hard to blow off your workout if someone’s waiting for you.

2. Safety/Proper Form:  Getting an injury could side-line your workouts altogether.  Have a professional ensure good form.

3. Motivation and Effectiveness: Plateaus occur when you don’t step out of your comfort zone and challenge yourself. Trainers can help mix up your workouts to prevent plateaus and boredom.

4. Self-esteem Building:  A trainer can give you non-judgmental support.

5. Maximize Workouts:  Your trainer can show you how to effectively condense a 60 minute workout to 30 minutes.

6. Sports-specific Training:  Are you training for a 5k?  We have trainers who run and can get you ready for your race.

7. Injury Rehab: A program can be designed for you to achieve fitness benefits without exacerbating your injury.

8. Fresh Perspective on Nutrition and Fitness: Exercise physiology is not an exact science and is ever-changing, growing, and improving.  Personal trainers stay current about the latest fitness trends, classes, and fads.

Before hiring a trainer, do your research.  It’s a process not unlike finding the perfect doctor, hairdresser, or massage therapist.  The trainer should make you feel comfortable, they should possess the appropriate knowledge, and have your best interests at heart. You can’t go wrong here at The Center For Weight Loss Success.  We have the crème of the crop with our fabulous trainers. Check them out and take your fitness to the next level.

Hot Spiced Cider

Posted on December 19, 2014 by

Hot Spiced Cider

Hot Spiced Cider


1 cup (208 g) dried sugar-free orange-flavored breakfast drink mix

1/2 cup (12 g) sugar-free iced tea mix

1/4 cup (52 g) sugar-free lemonade-flavored drink mix

1/2 teaspoon (2.5 ml) ground cinnamon

1 tablespoon (15 ml) whole cloves

1 continuous spiral peel of 1 orange

1 continuous spiral peel of 1 lemon

2 gallons (7.5 l) water

2-inch (5 cm) cinnamon sticks for swizzles



In a large pot, slowly bring all ingredients except cinnamon sticks to a boil. Stir and reduce heat to a low simmer.

Serve hot in cups with cinnamon stick swizzles.


Nutritional Info:  Makes 32 Servings

Calories 19

Protein 0g

Effective Carbs 4g

Fat 0g


Print Recipe  Hot Spiced Cider

Christmas Cookies Causing Carb Cravings?

Posted on December 15, 2014 by

Christmas Carbs?

Christmas Carbs?

Do you find yourself wandering into the kitchen to stare into the pantry looking for something to munch on?  Does it start with a C?  Controlling your carbohydrate intake can make a huge difference in your  weight loss goals. We all like something sweet or salty at times but you will find your best choices in the vegetables and fruits that you enjoy, not wrapped in a piece of cellophane.

Carbohydrates are responsible for a large part of the cravings you may feel. The more you eat, the more you want.  When we eat carbohydrates they are reduced to simple sugars. These sugars enter our blood stream and trigger an insulin release. The more refined foods containing ‘simple carbohydrates’, such as Dr. Clark’s six C’s (Cereal, Candy, Chips, Cookies, Cake, and Crackers), lead to a quick release of insulin followed by a rapid drop in blood sugar (hypoglycemia) that triggers an intense craving for more carbohydrates.  It can be a vicious circle – and not one that counts as cardio!

You can minimize the physiological aspect of cravings by trying a few of these tips:

¨ Control your blood sugar swings by eating protein every few hours.

¨ Keep your carbohydrate levels below or equal to your protein levels at each meal or snack.

¨ Avoid those 6 C’s as well as the heavy starches (rice, potatoes, pasta & bread).

¨ Carry protein based snacks with you at all times.

¨ Avoid becoming overly hungry, you are less likely to make good choices.

¨ Exercise may help distract you from cravings and helps to utilize the extra sugars in your bloodstream.

¨ Wait it out.  Give yourself 15 minutes and see if the craving goes away.

¨ Drink a glass of water. We often interpret thirst as hunger.

Another supplement that may help is Carnitine tartrate. It can potentially help with carbohydrate cravings and also aid weight loss. Carnitine helps transfer fatty molecules (fuel) into your cells mitochondria where the fat is burned and energy produced. Dr. Clark recommends that Carnitine usually needs to be taken 1-4 grams/day in divided doses.

Control your carbs and you can control your cravings.  We’re here to help.  Check out our recipes on the Members Only portal or on Pinterest!


Chocolate Spiced Pudding

Posted on December 12, 2014 by

Dark & Creamy

Dark & Creamy


1/3 cup unsweetened cocoa powder

1/4 cup sweetener (sugar substitute) (granular)

1 tbsp cornstarch (or arrowroot powder)

1/2 tsp ground ginger

1/4 tsp ground allspice

1 tsp ground cinnamon

2 cup evaporated skim milk

1 raw egg yolks , slightly beaten

3 tsp vanilla extract

1 cup Cream, light



1.  In a saucepan, mix together the cocoa powder, sweetener cornstarch, ginger, allspice, and cinnamon.

2.  Slowly stir in the milk, cream, and egg yolk.

3.  Cook the mixture, stirring constantly until it thickens.

4.  Remove the saucepan from the heat source and add vanilla.

5.  Take the mixture and pour it into 8 custard dishes

6.  Refrigerate, chill and then serve.

Makes 8 servings.


Nutrition Facts:

Calories 95

Total Fat 7g

Total Carbohydrates 12g

Dietary Fiber 1.4g

Protein 3g


Print Recipe Chocolate Spice Pudding

Weight Loss Surgery Success – Your Core Eating Plan Simplified

Posted on December 10, 2014 by

Butterscotch Crispies

Posted on December 05, 2014 by

Crunchy & nutty!

Crunchy buttery goodness, without the guilt!

Crunchy buttery goodness, without the guilt!


2 cup Flour, all purpose, white, bleached, enriched baked value sifted

1 tsp baking soda

1 tsp salt

1/2 cup margarine

2 1/2 cup packed brown sugar

2 each eggs

1 tsp vanilla extract

2 cup quick cooking rolled oats

2 cup Cereal, rice, puffed

1/2 cup chopped walnuts



  1. Preheat the oven to 350 degrees F.
  2. Sift flour, baking soda, and salt onto a sheet of waxed paper.
  3. In a large bowl combine cream margarine and brown sugar until fluffy, with an electric mixer at medium speed .
  4. Beat eggs into mixture 1 at a time until mixture is again fluffy.
  5. Stir in vanilla.
  6. Add dry ingredients 1/3 of it at a time into brown sugar mixture until well blended.
  7. Stir in rolled oats, rice cereal, and walnuts.
  8. Spray large cookie sheets with nonstick cooking spray. Drop dough by rounded teaspoonfuls about 1 inch apart.
  9. Bake cookies for 10 minutes or until firm and lightly golden.
  10. Remove cookies from oven and place on wire racks to cool.


Makes 102 cookies


Nutrition Facts: (per cookie)

Calories 49

Total Fat 1.5g

Total Carbohydrates 8.4g

Dietary Fiber .3g

Protein .7g


Print Recipe Butterscotch Crispies


DeStress with Exercise

Posted on December 01, 2014 by

The perfect day!  Yself respectou awake energized from a peaceful night’s sleep.  It’s 60 degrees and sunny, and the kids made breakfast.  Your spouse comments on how slim you look in your new pants.  At work you were disciplined enough to pass on the doughnuts your co-worker was passing out.

It sounds too good to be true, right? Unfortunately we rarely have the “perfect” day.  Life is full of unavoidable stress.  Stress can make you sick, cause depression, and  hasten aging.  Cortisol is the main stress hormone.  Levels of cortisol fluctuate throughout the day.  It’s important that these levels return to normal following a stressful event.  However, in our fast-paced lives, the stress response is in over-drive and over-activated.  Prolonged stress causes cortisol to remain elevated, which is linked to the following health issues:  weight gain, hormonal imbalances, high blood sugar and elevated cholesterol.

The good news is that there are positive ways to manage and cope with stress.  One of the best, most effective ways to cope is through EXERCISE!

Exercise reduces stress in numerous ways which can produce the following benefits:

1.  Releases endorphins in the body that give us that feeling of elation.

2.  Positively impacts how you view yourself.

3.  Helps you get a better night’s sleep.

4.  Gives you energy and helps you lose weight.

5.  Creates a stress-resistant brain that’s better equipped to handle any kind of stress.

The overall effect of exercise is increased health, thus reducing your stress level.  YOU can achieve all these benefits and more through regular, moderate exercise.  So, find an exercise you enjoy,  put on your sneakers, and let’s get moving!!


Asian Chicken Kabobs

Posted on November 28, 2014 by


1 lb boneless skinless chicken breasts

2 each small zucchini

8 each Mushrooms, fresh, large

1 cup chopped red bell peppers

2 tbsp low sodium soy sauce

2 tbsp cooking sherry

1 tsp sesame oil

2 each medium garlic cloves

2 each fresh green onions



  1. In large plastic resealable food storage bag, place chicken with zucchini, mushrooms and bell peppers.
  2. In small bowl whisk soy sauce, sherry, oil and garlic.
  3. Pour mixture over chicken and vegetables and seal bag.
  4. Turn bag to coat contents and allow to marinate in refrigerator for at least 30 minutes or up to 4 hours.
  5. Place 4 – 12″ skewers in water and let soak 20 minutes.
  6. Drain and reserve marinade in small saucepan.
  7. Bring marinade to boil for 2 minutes.
  8. Arrange chicken, zucchini, mushrooms, and onions equally on each skewer.
  9. Coat broiler pan with cooking spray.
  10. Place kabobs on broiler pan. Brush with marinade.
  11. Place kabobs 5 to 6 inches from heat and broil for 5 minutes.
  12. Turn kabobs over and brush with remaining marinade.
  13. Broil kabobs for an additional 5 minutes or until chicken is no longer pink.
  14. Transfer kabobs to serving platter.

Makes 4 servings.


Nutrition Facts:

Calories 206

Total Fat 3.4g

Total Carbohydrates 8.6g

Dietary Fiber 2.1g

Protein 33g

Print Recipe – Asian Chicken Kabobs


Weight Loss Surgery Success – Carbohydrate Sensitivity and Insulin Resistance

Posted on November 26, 2014 by

Get Inspired!

Posted on November 24, 2014 by

waitingWhat makes YOU work a little harder, push a little further or try one more time?  My guess would be that someone or something inspired you to reexamine your goals and give it another shot!

We all need (and search out) inspiration for the many things that we do day to day.  Each little piece of encouragement helps to keep you motivated and focused throughout the day.  These combine to push you toward your long term goals.

Who do you look to or where do you search to find what makes that difference?  Maybe a family member or close friend. It could be someone you don’t even know. Listening or reading about someone’s personal experience can help spur you into action. You might find inspiration in a sign or picture.  It could be from a quote you see posted somewhere. You may not even know that it’s happening!

The staff at CFWLS have many ways to keep you inspired and informed. Have you been to all or any of our social media sites?  The boards on Pinterest are filled with testimonials, short educational videos, recipes, exercises, inspirational posters and more!  Our Facebook page contains much more than just this week’s store specials – watch for our daily posts.  Google+ and Tumblr offer you more chances to stay in touch with up-to-date information. Our YouTube channel is packed with podcast videos, testimonials, and fitness videos.  Participate in ongoing discussions too – join us on LinkedIn.

docweightloss-thumbSubscribe to the Doc Weight Loss or Weight Loss Surgery Success podcast series – they are FREE and filled with tips and information that you can put to use!   Do you like live chats?  If so and you have specific questions that you would like addressed in our  weekly webinars, sign up for Losing Weight USA and you have direct access to Dr. Clark. Whatever it takes, find that spark that inspires you to keep going to reach your weight loss goals – it’s a fantastic journey and you are worth the trip!

squad 645 whiteHere’s another thought:  You could be inspiring others!  Are you a part of Squad 645?  Become a member of our very own team of winning individuals that have lost weight and are inspiring people around them. They are everywhere; in the store, in the gym, at support group, and quite possibly in your neighborhood.  These successful people are not shy about sharing their personal experience in weight loss – go ahead and ask them!

What are you waiting for?  Look around you and get inspired! We’ll see you soon.