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Parmesan Crusted Broiled Flounder

Posted on October 31, 2014 by

Moist & delicious and ready in minutes!

Parmesan Crusted Broiled Flounder

Parmesan Crusted Broiled Flounder


¼ cup shredded parmesan cheese

2-3 Tbls. mayo

2 tsp. lemon juice

¼ tsp. basil

¼ tsp. pepper

1/8 tsp. onion powder

1/8 tsp. celery salt

½ lb. flounder fillets



  1. Spray baking sheet with cooking spray.
  2. Preheat broiler to low setting.
  3. Rinse fillets and pat dry.
  4. Place fillets on baking sheet.
  5. Mix remaining ingredients in small bowl.
  6. Place baking sheet on top rack under broiler and watch closely.
  7. Broil fillets for 3-4 minutes.
  8. Remove baking sheet from oven and turn fillets.
  9. Top each fillet with equal parts of cheese mixture.
  10. Place back under broiler and allow cheese mixture to bubble and brown. Approx 2-3 minutes.
  11. Serve immediately.


Makes 2 servings (recipe is easily multiplied)

Nutrition Facts:

Calories 260

Total Carbohydrates 2g

Dietary Fiber 0g

Protein 20g

Print Recipe – Parmesan Crusted Broiled Flounder

Making Home Workouts Fun!

Posted on October 27, 2014 by

_MG_8873_ppEveryone understands how great exercise is for you.  Sometimes it’s just the issue of finding the time and/or the motivation.  Or, it could be the matter of finances.  Taking fitness classes at the gym can be very motivating, especially when a loud and inspiring Aerobics Instructor is commanding you to push “out of your comfort zone.”  However, the gym scene is not for everyone.  Some people find it an intimidating environment.  So, how are you going to get your workout in?….. At home!!!

For most people, saying “I don’t have time to exercise” is obviously an excuse because it’s truly about FINDING the time.  If you aren’t able to hit the gym, or are unable to free up time during your lunch hour, the final option is working out in the convenience of your own home.  It takes motivation to either get up earlier in the morning, or commit to exercising when you get home.  That means putting everything aside:  dirty dishes, folding laundry, doing the bills, etc…  There will always be distractions. Let’s start making home workouts fun!

A 30-minute home circuit workout can be done three times a week and will provide you with cardio and resistance.  Circuit classes are fun and the time goes by quickly.  This workout can be done without having to purchase any equipment! AND, you can watch your favorite TV program at the same time!

First, warm up for 5 minutes.  Example:  walking quickly in place or briskly around the house.  Or, stand in place and do knee lifts and ham curls.  Shoulder rolls, back rolls, and step touches.  Stations are 45 seconds and should be performed three times. Catch your breath between stations as needed.

Station 1:  PUSH-UPS (hands on the wall, a table, or a couch for modification)

Station 2:  STAIRS (step up and down or run up and down)

Station 3:  TRICEP DIPS (sitting on a couch)

Station 4MOUNTAIN CLIMBERS (hands on a table or couch for modification)

Station 5SQUATS (either against the wall or in front of a chair or couch)

Station 6PLANK HOLDS (hands on a table or couch for a modification)

Station 7:  JUMPING JACKS (step out one leg at a time for a modification)


No workout should feel easy.  Results come by pushing past your comfort zone and challenging yourself. The last 5 minutes is for cool down.  Stretch all major muscle groups for 20-30 seconds.  Stations should  be switched out every few months to avoid exercise plateaus.

Finally, I would suggest purchasing a punching bag (the kind that sits on the floor).  It adds fun and challenge to your circuit.  Punching bags are great for your arms, legs, and core.

Only $9.99

Only $9.99

Our Sit & Get Fit DVD offers 2 great workouts that you can do at home – 30 minutes of cardio fun and a 30 minute strength training session to build lean body mass – get yours today!

What Do You Know About Chromium?

Posted on October 20, 2014 by

Many people struggle with the control of food cravings.  Being aware of this fact and knowing a little bit about our health and good nutrition can help when it comes to  making wise decisions.  A deficiency in certain minerals may contribute to carbohydrate and sugar cravings.  Minerals (and their co-factors) are critical for adequate blood sugar control.  Some to mention are magnesium, manganese, zinc, and chromium.  Chromium is a co-factor with insulin and is essential for normal glucose utilization, for growth, and for longevity. Chromium is required for normal fat and carbohydrate metabolism.  It is found naturally in meats, shellfish and whole grains.

What Does Chromium Do?

  • Combined with exercise and a sensible diet, chromium helps:
  • Maintain healthy body weight and promotes normal energy metabolism
  • Maintain healthy cholesterol levels and promotes cardiovascular health
  • Promote normal insulin function and maintains healthy blood sugar levels
  • Prevent fat rebound

How Does Chromium Work?

Chromium is responsible for increasing the action of insulin in the body. Insulin is a   hormone responsible for transporting glucose inside cells and maintaining proper blood sugar levels and cholesterol levels in the body. Chromium helps insulin metabolize (burn) fat, turn protein into muscle and convert sugar into energy. In fact, chromium  activated insulin increases the amount of blood sugar available for energy production nearly two-fold.

CFWLS Chromate - only $8.99

CFWLS Chromate – only $8.99

Chromium is the master nutrient for controlling blood sugar. It helps overcome sugar cravings and level out highs and lows associated with a high carbohydrate diet. Adding CHROMEMATE to your diet supports the conversion of food to energy and increases metabolic rate. It’s an important part of a complete weight loss program.  Look for it in the supplement section of our nutrition store!

Shop Online!

Chicken with Apples & Thyme

Posted on October 13, 2014 by

Chicken with Apples and Thyme

Chicken with Apples and Thyme


4 each boneless skinless chicken breasts

1 each Cooking Spray, canola, with butter flavor, 1/3 sec spray

1 pinch salt and pepper

1 cup Apples, fresh, sliced

1 each medium shallots

1 tbsp fresh thyme

1/4 cup balsamic vinegar

1 pinch fresh thyme



  1. Preheat oven to 375°F (190° C).
  2. Rinse chicken breasts and pat dry with paper towels.
  3. Spray a baking dish lightly with cooking spray.
  4. Sprinkle chicken breasts with salt (if using) and pepper. Place in a single layer in the prepared baking dish.
  5. Arrange thin apple slices over and around chicken breasts.
  6. Sprinkle with shallot and thyme leaves; pour on the balsamic vinegar.
  7. Bake for 15 to 20 minutes, until chicken is dense throughout (cut to test).
  8. Arrange cooked breasts on a platter with spoon apples and cooking juices on top. If desired, garnish with thyme sprigs. Serve at once.

Makes 4 servings.

Nutrition Facts:

Calories 153

Total Fat 1.5g

Total Carbohydrates 7g

Dietary Fiber .8g

Protein 26.5g


Print recipe  Apple and Thyme Chicken


Don’t Just Sit There!

Posted on October 13, 2014 by

act nowIt takes a little (okay, sometimes more than a little) effort to get up off of the couch or pull yourself away from the computer long enough to find your tennis shoes and head out for a walk.  So, what’s the worst that can happen if you don’t get in regular exercise?

Physical inactivity may be a deadly as smoking! A study at Harvard University estimates that as many as 5.3 million deaths around the world in a single year could be directly attributed to lack of physical activity.  The World Health Organization has ranked inactivity as the 4th major risk   factor in personal health.  It falls right behind high blood pressure, tobacco use and high cholesterol.  Approximately 41% of Americans do not get enough exercise! Are you one of them?

James Levine, MD, PhD, professor of medicine at the Mayo Clinic supports what Dr. Clark has told you. “We know that as soon as somebody gets out of their chair, their blood sugar improves, their blood cholesterol and triglycerides improve, and that’s very consistent. Every time you get up it gets better. Every time you sit down it gets worse.”

One way to keep track of your activity is to wear your pedometer.  Your goal of 10,000 steps a day will keep you moving.  Challenge yourself by increasing the pace as well.  See if you can get 3,000 steps in a 30 minute walk.

Think of inactivity as an infectious disease—what can you do to prevent it? Your muscles and cardiovascular system need to be used to remain effective.  30 minutes a day with a minimum of 150 minutes of activity a week is suggested. 30 minutes a day seems like a great investment in your long term health. So get up & get moving!


Fitness Notes~

As the amount of daylight hours gets shorter, the type of activity you choose may change.  Change can be good!  We offer a great variety of exercise classes that are part of any WMU™ program and optional fitness center memberships are only $29 a month.



Artichoke and Spinach Steak Pinwheels

Posted on October 10, 2014 by


1 each fresh spinach, 10 oz. package

7 oz canned artichokes hearts, drained

1 tbsp grated Parmesan cheese

1 each medium garlic cloves

1 tbsp chopped parsley

2 tbsp bread Crumbs, garlic & herb

1 tbsp olive oil

1 1/2 lb beef, flank steak, London broil, lean, raw, choice, 0″ trim



  1. Combine the spinach, artichokes, cheese, garlic, parsley, breadcrumbs, and 1 teaspoon olive oil in a medium bowl.
  2. Pound the flank steak to 1/2-inch thickness for easier rolling.
  3. Place the steak in a large baking dish and sprinkle the spinach mixture over the steak, evenly covering the top. Starting with the long edge, roll up the steak and tie it tightly with twine.
  4. Heat the remaining olive oil in a large, nonstick skillet over medium-high heat and brown the steak for about 5 minutes, being sure to brown both sides.
  5. Place steak on a baking sheet and bake at 450 degrees F for approximately 15 minutes.
  6. Let rest for 3-4 minutes. Remove the twine and slice evenly.


Makes 6 servings.


Nutrition Facts:

Calories 253

Total Fat 11.2g

Total Carbohydrates 7g

Dietary Fiber 3.5g

Protein 31g

Print recipe Artichoke and Spinach Steak Pinwheels


What Keeps You Motivated?

Posted on October 06, 2014 by

habitI was talking with a client the other day and I asked how many times they had attempted to lose weight and they replied “Every Monday”.  Perhaps this resonates with you.  You know how it goes.  Over the weekend you over-indulge and then feel bad on Sunday and sort of beat yourself up until you are “over yourself” and vow that Monday you will change and get back on track or get a fresh start.  That works great until around Wednesday (or hopefully even longer) and then you get stressed, someone/something upsets you, a saboteur in your life influences you and your efforts are all but over and you are back to your old ways of coping which often involves food.

So what do you do?  What will make that initial desire and zest to accomplish your goal become a reality and enjoyable way of life?  What will make the dynamic duo of desire and motivation sustainable?  Here are some steps that will help you keep your motivation going.

Start with setting a realistic goal.  What is it you want to accomplish?  Don’t make it too complicated but if it is a long-term goal (i.e. lose 20 pounds by January 1, 2013), you are going to need to set short term goals for each week so that you are not overwhelmed and set up for failure from the start.  If you don’t know where you are going, it’s hard to be very motivated.

Only you can determine what your motivation is – it is different for everyone.  It needs to be strong enough to sustain you.  Understand that your motivation can/will change as you progress towards your goal.  For example, you might have started out wanting to lose 20 pounds for a reunion but find that you feel so great and you have positively influenced the habits of your family that you want to incorporate  additional fitness and increase your lean body mass by a few percentage points and then run that 5K you have always wanted to do.

Envision yourself at your goal and focus on that during challenging times.  Surround yourself with like-minded people who positively influence you rather than sabotage your efforts.

Focus on the here and now and talk to yourself (you have to read Penny’s article).  Focus on the positive – the more you stay committed to each minute/hour/day…the closer you are to lifelong healthy habits and meeting/exceeding your goal.

Keep yourself in check with daily weights and a full body composition at CFWLS once a week.

Get help if you need it!  You don’t have to go it alone.  Weight loss shouldn’t be about deprivation.  It is about being satisfied, learning how what you eat affects you and your metabolism and having fun – really!  Life is too short otherwise.  If you are stuck, we are here to help!

Reward yourself along the way with a new class, fitness center membership, personal training, pedicure, new outfit – your choice.  You deserve to be happy!


Doc Weight Loss – Medications and Your Weight

Posted on October 01, 2014 by

Love Your Body

Posted on September 29, 2014 by

love yourselfIf you are like most of us, you probably spend a fair amount of time on your hair and/or makeup and maybe even more time staring into your closet for something to wear.  But none of that really matters if you don’t love your body.

Think inside out!  You are more than your outer shell.  Every cell that you can’t see is counted upon to carry out whatever task you need every single day.  These cells need water, good    nutrition & exercise.  Learn to love your body and watch it respond!

Love your heart – that’s where it all begins.  The muscles of your heart keep you alive and you want them to be strong.  Regular cardio exercise not only supplies oxygen to the red blood cells, it keeps the heart & lungs in shape! We encourage at least 30 minutes of aerobic exercise daily.  This can be something as easy as walking or a more challenging workout like kickboxing.  You may have a wide range of activities that you enjoy so think of exercise as a way to increase the fun in your life.

Those legs do more than just look good in a skirt or shorts!  They are your transportation and you have no time for a breakdown.  Your legs have the largest and most powerful muscles in your body and deserve a little attention—squats, lunges and leg presses are only the beginning of things they can do.  Strength training is a must to keep your lean body mass intact and    performing its best.

Are you sitting down?  The muscles that allow you to sit upright are wrapped around your     mid-section in multiple directions.  Core exercises are extremely important and relatively easy.  Check out our YouTube site for lots of great options.

Give yourself a hug!  Do you feel those muscles in your upper body?  Are they as strong and toned as you would like them to be?  I know that you’ve heard me say ‘Push-ups’ before but there is nothing that works that entire area better than the simple push-up.  Any surface is fair game, whether it’s the back of a door, a counter-top or  even the floor – go for it and give me 20!  (Yes, 2 sets of 10 will work)

Love your body and it will treat you with results!


Chicken with Mushrooms and Swiss Cheese

Posted on September 26, 2014 by

Easy enough for family, pretty enough for guests!


Roasted Brussels Sprouts are the perfect side dish!

Roasted Brussels Sprouts are the perfect side dish!


2 Tbls butter

4 boneless, skinless chicken breasts

Salt & pepper

8 oz. sliced mushrooms

2 Tlbs. Green onions, sliced

½ tsp. minced garlic

4 slices Swiss cheese



  1. Heat butter in skillet over medium-high heat. When hot, add chicken breasts and sprinkle with salt & pepper.
  2. Cook chicken until golden brown, about 3-4 minutes per side.
  3. Add mushrooms and sprinkle with garlic powder and a little more salt & pepper.  Cover and cook an additional 5-6 minutes, or until juice from chicken runs clear.
  4. Place rack in oven about 6 inches below broiler.  Set broiler on high and place chicken breasts on baking sheet. Top each breast with mushrooms and juices from pan. Top each with a slice of Swiss cheese and place under broiler.  Watch carefully, remove when cheese is melted and bubbly.

Makes 4 servings


Nutrition Facts:

Calories 405

Total Fat 15g

Total Carbohydrates 3g

Dietary Fiber .5g

Protein 63g


Print Recipe  Chicken with Mushrooms and Swiss Cheese

Adapted from