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How to Boost Your Exercise Efforts

Posted on August 03, 2015 by

_MG_8873_ppHow is YOUR weight loss program progressing? Hopefully the weight continues to drop and the results are ongoing. You might be in the maintenance stage of weight loss. Maybe you’ve hit the dreaded plateau. At this point you need to assess what’s going on. Are you eating the proper foods and exercising regularly? Both are crucial to your weight loss journey. I’m going to focus on exercise frequency and intensity.

FITT is an acronym personal trainers use to describe Frequency, Intensity, Time, and Type.

Frequency requires physical activity 5 or more days a week. Three days for beginners. To turbo-boost your weight loss, try adding an extra workout to your week.

Intensity is exercising out of your comfort zone, breathing hard but able to catch your breath. Get comfortable with being uncomfortable. To produce more results, try shortening the workout and increasing the intensity. For example, raise the incline on the treadmill, raise the height of you step, or combine cardio and strength with a circuit/boot camp style workout. Don’t forget to increase free weights or machines when exercises become less challenging and effortless.

Time is a total of 30 minutes minimum of activity throughout the day. Ten minutes for beginners. To increase weight loss, try to increase time to 45-60 minutes.

Type is an aerobic exercise that uses large muscles such as swimming, biking, or running. Examples of strength exercises could include dumbbells, weight machines, toning bands, or a pool. A great way to boost weight loss is to attempt a new fitness activity. For example, try TRX for strength and endurance. It’s suspension training, using your own bodyweight, and currently is wildly popular. Or indoor cycling is a great calorie burner, tones the legs, and easy on the joints.

Finding the proper balance of FITT could take your workout to a whole new level!! If your workouts haven’t changed in a few months, it’s time to mix things up a bit. It will prevent plateaus and boredom.

Consistency is key to reaping the benefits of working out. Commit to working out every week with no excuses. Your health depends on it. If your motivation is dwindling, consider hiring one of our knowledgeable personal trainers to get you past that plateau.


Lime & Coconut Bars

Posted on July 31, 2015 by

lime and coconut barsIngredients
¾ cup coconut flour
¼ cup almond flour
1 and ¼ cup Splenda sugar substitute
¼ tsp sea salt
¼ cup coconut oil, room temperature
4 eggs
½ cup lime juice
2 Tbls lime zest
¼ cup unsweetened coconut flakes

1. Preheat oven to 350 degrees.
2. Spray 8×8 or 7×9 baking dish lightly with cooking spray.
3. Line with parchment paper, leaving ends to hang over the edge on 2 sides.
4. Whisk coconut and almond flours together. Add salt and ¼ sugar substitute and stir to blend.
5. Cut in coconut oil until well blended. Press into bottom of baking dish. Press down with back of spoon to smooth.
6. Bake for 10 minutes.
7. Beat together eggs, lime juice, 1 Tbls lime zest and remaining 1 cup sugar substitute.
8. Pour gently over crust and sprinkle top with coconut flakes.
9. Sprinkle with remaining lime zest and bake for 12-15 minutes or until center is set.
10. Allow to cool for 10 minutes. Run spatula around edge of dish and lift parchment gently to remove bars from baking dish and place onto cutting board.
11. Slice into bars and enjoy!
12. Keep refrigerated.

Makes 16 servings.

Nutrition Facts:
Calories 100
Total Fat 7.2g
Total Carbohydrates 5.7g
Dietary Fiber 2.5g
Protein 3.5g

Print recipe: Lime and coconut bars

Chicken with Bacon and Rosemary

Posted on July 24, 2015 by

chicken with bacon and rosemaryIngredients
4 each boneless skinless chicken breasts
8 slices bacon (I used precooked)
1 pinch salt and pepper
1 Tbls olive oil
1 tsp minced garlic
2 Tbls red onion, chopped
4 sprigs fresh rosemary

1. Preheat oven to 400°F
2. Place chicken breasts in large bowl and cover with olive oil, garlic, salt and pepper. Toss all to coat.
3. Spray a baking dish lightly with cooking spray.
4. Transfer coated chicken breasts to baking dish and wrap each with 2 slices of bacon, criss-crossing them on top to make an X. Tuck ends under chicken breast.
5. Sprinkle chopped red onion evenly over chicken breasts and top each with sprig of rosemary. (I tucked it under the bacon to hold it in place.)
6. Bake for 30 minutes, until chicken is dense throughout (cut to test).
7. Arrange cooked breasts on a platter. If desired, garnish with fresh sprigs. Serve at once.

Makes 4 servings.

Nutrition Facts:
Calories 315
Total Fat 15g
Total Carbohydrates 2g
Dietary Fiber 1g
Protein 41g

Print Recipe Chicken with Bacon and Rosemary

Weight Loss Surgery Success – Weight Training for Women

Posted on July 22, 2015 by

Exercising In The Heat

Posted on July 06, 2015 by

Summer is here and that means FUN in the SUN!!! For many, it means floating down the Hubba Hubba Highway at Water Country USA, relaxed and stress free. The month of July brings scorching temperatures and muggy humidity. However, don’t use the heat as an excuse to not exercise because effects of exercise are rapidly lost once training stops. Get outside and run, swim, bike, garden, play volleyball, and more. It’s fun to be outdoors, but take extra precautions when exercising in the heat. Be alert to the signs of dehydration, heat exhaustion, and heat stroke.

Exercising in the heat can actually improve your fitness level, but challenging your body in the heat should be left to professional athletes. Moderate exercising in heat can be done in a safe way as long as you stay listen to your body and keep the following in mind:

  1. HYDRATION: Drink before, during, and after exercise. Dehydration can cause light-headedness and nausea.
  2. DRESS APPROPRIATELY: Wear loose, light-colored clothes to reflect heat and help     evaporate sweat.
  3. TIME OF DAY: Avoid 10am-3:00pm which is the hottest part of the day. Early morning is the optimal time.
  4. SHADE: Stay out of direct sunlight.
  5. REPLENISH SALT AND ELECTROLYTES: Hydrating with water is usually sufficient. Eating a normal diet should provide the body with adequate electrolytes. If you’re an athlete and/or   exercising for more than an hour, consider an electrolyte replacement.
  6. SUNSCREEN: Slather it on! Sunburns decrease the body’s ability to cool itself.

Pay close attention to the signs/symptoms of heat exhaustion and heat stroke: headaches, chills, dizziness, rapid pulse, and high fever. If you’re experiencing these symptoms during   exercise, you should stop immediately and get medical attention.

Exercising outside in the summer can be fun as long as precautions are taken. But, if the heat is not your friend, just sweat it out inside!


5 Tips for Summer Food Safety

Posted on June 29, 2015 by

inside job

Dining ‘Al Fresco’ is always fun but the warm weather can spell trouble when it comes to keeping food fresh. More than 20% of all food-borne illnesses result from food consumed in the home. This affects about one out of every six Americans each year. Here’s 5 tips to keep your food safe in the summer heat!


Soap and Water

  • Wash your hands in warm soapy water before handling food and between tasks
  • Wash hands whenever returning to the food prep area
  • Wash and sanitize food prep surfaces and all dishes and utensils after use – take special     precautions with wooden utensils and cutting boards, can openers & scissors, etc.
  • Protect all surfaces that food will contact from insects, pests and animals

Germiest surfaces: fridge water dispenser, rubber spatula, blender, fridge produce bins & deli compartment, knife block, can opener, fridge seal

Separate Raw & Cooked Foods

  • Keep raw meats, poultry and seafood from touching other foods
  • Separate equipment and utensils to prevent cross-contamination
  • Store food in closed containers to prevent contact with other foods

Cook Foods Thoroughly

  • Ensure that all meats, seafood, poultry, and eggs are cooked completely (juices should run clear)
  • Bring all soups and sauces to boiling

Keep Food at Safe Temperatures

  • Cooked foods should be refrigerated after 2 hours (1 hour if temps are over 90° F)
  • Keep perishable foods refrigerated until serving (below 40° F)
  • Store hazardous foods on bottom shelves so they can’t drip and cross-contaminate
  • Keep cooked foods hot until serving
  • Do not thaw frozen foods at room temperature
  • Watch expiration dates

Use Clean Water and Raw Foods

  • Use clean tap water to prepare foods and clean surfaces
  • Select fresh, unblemished produce and meats
  • Wash all produce, extra care on anything to be eaten raw

Don’t become a statistic! Keep yourself and others safe from foodborne illness!


Summer Essentials for a Good Night’s Sleep

Posted on June 22, 2015 by

your choiceSummer has officially started, the kids are finished with another year of school, and you’re planning a much-needed, relaxing vacation.  Perhaps you’ve lost a few pounds, feel healthier than last year, and are ready to put on those new shorts!

Packing, traveling, airports, sight-seeing, sleeping in unfamiliar places….it can leave you feeling exhausted!  As fabulous as the getaway sounds, your vacation could be sabotaged if you’re too tired to enjoy it.

Don’t forget how hard you’ve worked to achieve a healthier lifestyle.  Getting sufficient rest is an integral part of that new lifestyle.  Less sleep means more health problems.   Sleep deprivation often causes you to reach for comfort foods.  Leptin is a hormone that tells your brain when to stop eating.  It’s less abundant when you’re sleep deprived.  The hormone ghrelin tells you when to eat, and is more abundant when you’ve haven’t gotten enough Zzzzzzzz’s.

Strategies for ensuring enough rest before and during vacation:

  • Plan Ahead:  don’t wait until the last minute to pack or finish a work project.
  • Plan for Rest:  fit rest times into your vacation.
  • Stick to a Sleep Schedule:  go to bed and get up at the same time each day.
  • Maintain Sleep Rituals:  bring your favorite pillow,  blanket, or relaxing reading  material.
  • Bring your Sleep Aids:  noise machine, fan, sleep mask, or ear plugs.

Have a great time!


Fun in the Sun…and Safe Too!

Posted on June 15, 2015 by

necessaryWhat you need to know to make your summer fun…safe too!

Summer – the perfect time to get out doors and enjoy what nature has to offer. A time for walks, water sports (and you know how much I love to wakeboard!!), boat rides, picnics, runs, bike rides, golf, gardening and enjoying time with family and friends. It all sounds so wonderful…and it is as long as you stay hydrated, keep your food safe and make the most of your fitness opportunities!

Hydration in the Virginia summer heat can be a real challenge.   As you know, water is necessary for life and nearly every bodily function. So how much do you need? Generally, for adults, you should drink at least 64 ounces of water each day and   increase your water intake before (16-20 ounces), during (6-10 ounces every 10-20 minutes) and after activity and period of exposure to high heat (about 24 ounces within 2 hours after exercise). If you don’t drink enough water daily, you can experience dehydration. Severe dehydration can lead to heat stroke and even death so be very careful. Symptoms of dehydration commonly include:

*Dry lips and mouth




*Dark, concentrated urine

*Nausea/muscle cramps

*Disorientation/unconscious (seek medical treatment immediately)

Tips for staying hydrated:

*Keep water with you at all times/plan ahead (add a protein flavor for added benefit and great taste – The CFWLS store can definitely hook you up – the options are endless!)

*Get out of the sun and into the shade when outdoors as much as possible

*Wear a hat (protect your skin too with sunscreen)

*Wear lightly colored clothing

*Don’t forget to keep your children and pets hydrated too!

Take time for yourself and have fun!!!