Center for Weight Loss Success

Call Now!

757-873-1880

success@cfwls.com

Watch a Weight Loss Surgery Webinar Now

Get Free Trial Membership!

6 Week Membership in Losing Weight USA
Weekly webinars with Dr. Clark, tip sheets & recipes

.

Category Archives: Non-Surgical Weight Loss

Think Like an Olympian

Posted on September 05, 2016 by

better than yesterdayThe excitement of the Summer Olympics in Rio has ended, leaving us with fond memories and looking toward Tokyo 2020. Watching the greatest athletes in the world performing their sport was awe inspiring. We might not dream of following in their footsteps, but we admire their talent. Michael Phelps dominated swimming, ending his career with a whopping 23 gold medals. Simone Biles soared to Olympic gold on the floor exercise, including leading her team to a Women’s All-Around gold medal. Is there an Olympic sport that makes you want to jump off the couch and participate? Did any of the Olympic athletes inspire you to eat healthier or train harder? You don’t have to be an Olympic athlete, but for health and weight loss it helps to think like one!

HAVE A DREAM AND SET A GOAL

The goal of an Olympic athlete is to master their sport and achieve their wildest dreams. In order to excel on the balance beam, a gymnast must possess superior balance. Marathon runners need to achieve endurance and speed. Volleyball players’ training includes agility and coordination drills. Being an athlete may not be your goal, but in order to feel healthy and be physically fit, exercise needs to be a part of your daily life. Decide what type of exercises you like. Swimming is a very effective workout that strengthens all of your muscles. But, if you wince at the thought of getting into a pool, it’s not the right choice for you. If you’re an outdoors person, you can bike, jog or hike. If you prefer the indoors, fitness centers offer a vast variety of exercise classes. Set short-term and long-term goals using the SMART acronym. Goal setting helps you stay focused and on track.

DONT BE PUSHEDEAT TO LIVE

Depending on the sport, athletes require a variation in the number of calories every day. They require more calories during training due to the long hours they log. Most Olympians are meticulous eaters, choosing clean, natural, and unprocessed foods. During their training they don’t overeat, choosing salads, fresh fruit, yogurt, and lean meats. Nutrition can make all difference when an athlete is at the starting line. Some of the athletes express excitement about being able to eat their “cheat food” following the Olympics. For The Fab 5 gymnasts, that cheat food is pizza. Consistently eating overly processed food will lead to disease, especially in the absence of movement. Choose nutritiously dense foods to keep your body functioning properly. Protein is crucial, as it fuels the muscles and helps increase lean body mass. Lean body mass drives your metabolism and helps with weight loss.

PLAN AHEAD

Olympians usually train 4-8 years before making an Olympic team. They plan training schedules up to 4 years in advance. They enlist the help of a coach, exercise physiologist, sports medicine specialist, and a nutritionist. Formulate your exercise plan every day, just like meal planning. Make exercise a priority every day, even if you only have 20 minutes. Quality is more important than quantity. If you struggle with motivation or need that extra “push”, hire a personal trainer.

championsDETERMINATION

The definition of determination is “a quality that makes you continue trying to do or achieve something that is difficult.” Olympians are determined to win, no matter how difficult it gets. Cutting back the carbohydrates is difficult and might lead to carb withdrawal symptoms. Push through the difficulties and it will get easier. Walking a mile could be daunting at first, but as your endurance builds a mile won’t seem so far. Exercise is supposed to be challenging. Don’t forget the end prize: losing weight and getting healthy. “When the going gets tough, the tough get going.”

SACRIFICES

Olympians have to sacrifice tremendously to get to the top. They miss out on family events, time with friends, holidays, and go into debt. At age 14, Olympic gymnast Gabby Douglas had to move 1000 miles away from her mother to train with a world-class coach in order to fulfill her dream. To achieve weight loss goals, you will need to make some small sacrifices. You might have to wake up 20 minutes earlier to fit in your workout, forgo your favorite mixed drink every night, walk/jog during your son’s soccer practice, or be the only person at your birthday party not eating cake. The goal for exercise/fitness is 10,000 steps a day which equals 5 miles. Move your body as much as possible.

STRONG WORK ETHIC/MENTAL TOUGHNESS

Olympians are taught to finish the race regardless of the score. Volleyball player Kayla Banwarth of team USA is on the number 1 ranked team in the world. Unfortunately at the volleyball semifinals in Rio, her team couldn’t pull through and Kayla fought back tears. It was shocking to realize the gold was out of the question. However, they banded together, fought back and took the bronze metal. Olympians are focused and comprehend that success will occur as a result of physical and mental strength. Are you at a point in your life where you are mentally prepared for change? Are you ready to put your health number one and get your priorities in check?

DON’T LET SETBACKS GET YOU DOWN

The Williams’ sisters won gold at the last 3 Olympics. Unfortunately, in Rio they lost in the first round to women from the Czech Republic. Russian diver Llya Zakhavov was the defending Olympic champion in the 3-meter springboard. In the semi-final round he did a belly flop and was out of the competition. French gymnast Samir Ait Said suffered a broken leg during the vault qualifying round, abruptly dashing his Olympic dreams. We’re all going to suffer setbacks and distractions: changing jobs, relocating, marriage, divorce, children, illness, or injury. Perhaps you’re struggling to get the 40 pounds of baby weight off. Maybe your boss is making you work overtime and you can’t get to the gym as frequently. You have bad knees and it hurts just to get out of bed. Or, you’ve gone through divorce and the stress has caused weight gain. First of all, tomorrow is another day to get back on track. Pool exercise is a great choice for bad knees and stiff joints. Try massage, relaxation techniques, or regular exercise to reduce stress levels. And, 20 minutes of body weight exercises at home is effective if you can’t get to the gym. There is no time for excuses when our health is on the line.

see life differentlyOlympic gymnast Mary Lou Retton said, “Each of us has a fire in our hearts for something. It’s our goal in life to find it and keep it lit.” We’re not all born to be athletes, but we can think like one. Set goals, and turn those goals into action. In order to lose weight and be healthy, you’re going to have to make sacrifices, plan ahead, and be tough mentally. Remember, life is not a destination, it’s a journey.

Weight Maintenance Strategies

Posted on August 29, 2016 by

“It’s ironic that we foinspiredcus on weight loss, when the longest phase of your journey is maintenance!”  

Your road to weight loss was challenging and required tremendous discipline.  Now, you’ve reached the Maintenance Phase.  This phase is a bit different than weight loss and requires some different skills. Here are a few weight maintenance strategies to help keep that weight off for good!

The 6 Keys to Long-Term Weight Control:

EATING:

*Think PROTEIN first because it’s satisfying and harder to digest. Protein also increases the release of hormones that promote weight loss:  growth hormone (helps to preserve lean body mass and keep metabolism up) and glucagon (tells the body to mobilize fat).

*Follow a structured pattern of eating:  Breakfast, Lunch, and Supper with small snacks in between.

*Don’t swear off dessert entirely.  Use the 3-bite rule.

*Avoid banking calories:  It’s ineffective to starve all day so you indulge at your favorite restaurant for supper.  This is a recipe for disaster because going hungry for several hours sets you up for a pig-out.

*The Scale:  Weight yourself twice a week.

*Go back to basics:  If you’ve put on weight, try doing a mini jump start (Weight & Inches shakes).

*Remember the CONCEPT of eating:  “How little can I eat and still be satisfied?”

DRINKING:

*We can’t survive without water and should be drinking throughout the day.  Surgical patients, however, shouldn’t drink and eat simultaneously. Staying hydrated with water can prevent mindless snacking/overeating. Carbohydrates and calories in alcoholic drinks add up quickly. Drink in moderation.

VITAMINS:

*Everyone should take pharmaceutical grade vitamins, especially if you’re restricting your calories.

*1st Tier Vitamins:  Multivitamin and Essential Fatty Acid (EFA’s.)

2nd Tier Vitamins:  B-Complex, magnesium, and Vit. D (about half the population is deficient).

SLEEPING:

*The most successful patients who have lost weight and maintained get 7 or more hours a sleep every night.

*Sleep is needed to recover from the day.

*Cortisol levels will remain elevated from sleep deprivation and make weight loss even more difficult.

EXERCISE:

*Exercise becomes even more essential during the maintenance phase of weight loss.

*It helps you preserve lean body mass and keep metabolism up (especially resistance training).

* Concentrate your workouts:  quality is more important than quantity.  Even 15 minutes of out-of-your-comfort-zone exercising can help maintain your fitness level.

*Pick activities you enjoy:  If dancing to Latin music in a zumba class sounds nightmarish, choose another format like Boot Camp or a High Intensity Interval class (HITT).  If you’re an avid outdoors person, find good running/walking trails, go hiking, or biking.

PERSONAL RESPONSIBILITY:

*Make a conscious decision every morning to stay on track and focus on staying healthy.

*Surround yourself with supportive people.

*Reward Yourself:  It’s fun to set personal goals and reward yourself along the way. But, it’s too risky to reward yourself with food.  For every 3 months of weight maintenance, you could go to the movies, buy a new outfit, or take a little vacation.

Weight maintenance is often more challenging than weight loss.  Ultimately, no one can do this but you.  We will help you and support you, but we can’t do the work for you.  If you’re continuing to struggle, call and set an appointment with one of the CFWLS counselors to get back on track.

How to Break from Breaking Your New Year’s Resolutions

Posted on January 04, 2016 by

A New Year’s Resolution is a tradition that dates back to ancient Rome.  The intent is for self-improvement and betterment.  One of the most popular resolutions is to lose weight and/or exercise more.  Unfortunately, it’s often viewed as a “to do” list that can be completed before Valentine’s Day.

According to research, only 8% of Americans keep their resolutions. 

It is to your benefit to set goals, but if the goals are too lofty, success is off too far in the distance  and it will result in another broken New Year’s Resolution.  What is the solution to successful fitness and weight loss goals?

S.M.A.R.T Goal Setting: 

Be Specific!

You must identify the action or goal that will take place.
Example:  I will join a gym and lose weight.  NOT—I’m going to get in shape.  But let’s take it further…

Measurable

The action/goal should be quantifiable
Example:  I am going to join Weight Loss Fitness and lose 50 pounds.  NOT—I’m just going to lose some weight.   But let’s take it another step…

Achievable

The action/goal should be attainable given available resources.
Example:  I’m going to lose 50 pounds by going to CFWLS Fitness Center 4 times a week after work.  NOT—I’m going to lose 50 pounds by running errands and cleaning the house once a week. But wait, let’s tweak it again…

Realistic

The action/goal should allow you to step out of your comfort zone while allowing the likelihood of success.
Example:  I will lose 50 pounds and reduce my body fat by 5% by doing the Hoist Equipment two times a week and the rower and/or treadmill for 20 minutes, 3 times a week.  NOT—I will lose 50 pounds and reduce my body fat by 5% by walking on the treadmill a few times a week.

Time-bound

You need to state a time period to be accomplished.
Example:  I will lose 50 pounds and reduce my body fat by 5% by ‘July 4th, 2016′. I will work out on the Hoist Equipment two times a week and the rower and/or treadmill for 20 minutes, 3 times a week.  NOT—I will lose 50 pounds and reduce my body fat by 5% by walking on the treadmill a few times a week.

wishes*If you can’t make it to the gym, exercise at home—jumping jacks, squats, lunges, push-ups, stairs!                                             *Just give it 15 minutes if you can’t commit to more than that!
*Walk as much as possible.  Take the stairs instead of the elevator. It makes a difference!
*Get rid of all the holiday junk food—it’s too tempting.  Increase protein with our Weight & Inches Shakes which can assist you in shedding those extra holiday pounds.

Determine what your goal is and visualize yourself achieving it. Write down your goal where you can see it every day.  Think positively and use the SMART goal-setting.  2016 is the year to make that New Year’s Resolution stick!

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!

 

Tips on Low Carb Snacks To Go

Posted on May 18, 2015 by

can eat blueberriesThe summer months generally mean a change of scenery.  Whether you are flying, driving cross country or just heading down the road, thinking a few steps ahead could mean all the difference when adding up your totals for the day.  I’m not talking about miles—proteins, carbs, & calories are the numbers I want you to think about.

You’re right, the meals & snacks that we eat while on vacation are not always the typical foods that we prepare when we are home.  But with a little planning, you will be able to make choices that fit with your nutritional needs.  Prepare a few good low carb snacks to go! There is no good reason to sabotage your hard-earned weight loss success.

Breakfast, lunch & dinner may be the easy part.  Restaurant chains with more than 20 locations should have their nutritional information online allowing you to decide what works for you even before you pick up the menu.  But what about between meals?  Those morning and afternoon snacks help keep us from getting overly hungry and provide for more stable blood sugar—this should    prevent you (or anyone in your party) from turning into that grumpy & unhappy camper!

Ask if your accommodations will include a refrigerator as well as information about the nearest grocery store.

A few great options for you to include:

¨ 100 calorie packets of almonds

¨ Individual sticks of beef jerky

¨ Cheese sticks (safe for a few hours)

¨ Greek yogurt (also safe for a few hours)

Our nutrition store is filled with a great variety of snack items that are easy to pack and don’t need refrigeration.  (I use the little space left when they are gone to bring back a few souvenirs from my trip!)

Ask for our helpful healthy snack handout the next time you visit or check out our fantastic snack options on www.pinterest.com/cfwlsva!

 

Is Life Getting In The Way Of Losing Weight?

Posted on January 19, 2015 by

chance or choiceIt’s so easy to let life get in the way when it comes to losing weight and taking care of yourself.  This happens even if intellectually you know the awesome benefits that await you.  Don’t let stress, fear or being overwhelmed hold you back.  It’s a fact that if you were at a healthy weight and took better care of yourself you would feel better, have more energy, be more productive and maximize your enjoyment of life and activities with those you love.  So what do you do??

You are the only one who can set yourself up for success and make the necessary changes.  I don’t say this to stress you out, I share this as a hard core reality so you can get past the anxiety of change and get on to less weight and more life!  It’s up to you and we are here to help you get past your barriers – you bring the motivation and determination and we can teach you the rest!

Here are some tips to get you started in the right direction:

Know Your Limits – What I mean is that I am giving you a prescription (permission) to NOT over-schedule yourself so you can get some “me” time in.  This means getting comfortable saying “No” to things that stress you out and prevent you from accomplishing your goals.  This can be done in a nice way so that guilt doesn’t take over.  Be sympathetic, but firm.  For example “I’m sorry, I cannot do this right now”.  Answer the “why” question if it comes up with honesty “It doesn’t fit with my schedule” or “I can’t do this but I can (fill in with something more reasonable)”.  Honesty is always best so you don’t lead people on and then  disappoint them later.  It’s ok!  There are only 24 hours in a day.  If you don’t fill your schedule with the things that mean the most to you, others will fill it in for you.  You will be serving them much better in the future if you are happy and healthy.

Get enough sleep and feel renewed for a change (not to mention the fact that your body will be storing less fat).

Learn to eat for energy and health not live to eat whatever is convenient and available (Weight Management University™ and My Weight Loss Academy teach you how to do this in your particular situation incorporating your favorite foods as well).

De-stress with creative and enjoyable (yes – I said enjoyable) fitness activities.  You may not believe me but I have seen so many people who “hate” fitness work it into their life and now they don’t let anything get in the way.

Day to day stress will always be a part of life but if you are healthier and happier, you will be able to handle what life sends your way.  Always remember, you are not alone.  We are here to help!

 

Combating Stress – Meditation in Motion

Posted on January 05, 2015 by

stuckNow that the holidays are over, the stress in your life is gone and you have lots of time to devote to exercise.  What do you mean, “Not really.”?

There is always going to be a certain amount of stress in your life.  Some of the things that come your way are neither predictable or preventable.  You may not actually be able to do anything to change these events but you have total control over your  response to them and its effect on your body. By combating stress, you allow your body to restore and balance the delicate systems that lie within.

Your coping mechanisms work better if you’re not overly tired and have eaten properly so it’s important to keep to a regular sleep schedule and eating pattern.  And don’t forget exercise!  Physical activity also helps you combat stress. Anything you enjoy, whether it’s aerobic or strength training, will act as a stress-buster. Make exercise part of your stress management plan.

Your body releases endorphins, your brain’s feel-good neurotransmitters, as a result of physical activity. You don’t have to be a runner, any heart-pumping exercise will work.

Regular exercise lowers the symptoms related to mild depression and anxiety while increasing your overall health and your sense of well-being. Sleep can be improved with routine exercise. Stress, depression and anxiety often disrupt sleep but easing the stress levels can put you back in command.

Your mind responds to meditation in motion! Try it—after an hour of Zumba or Yoga, you will have forgotten what irritated you during the day. Repetitive motions that command your concentration keep you focused on a single movement and can help you remain calm and collected in everyday tasks. Who couldn’t use a little more energy and optimism?

  • Start by making a plan and take it slow. The gyms are full of people who burn out before January is over. This is a life-long habit you are building, not a 30-day program.
  • Set realistic goals (think back to Chapter 1 WMU™ ) and find a friend who enjoys the same activities to join you. You are more likely to stick with it if someone is waiting for you.
  • Try something new. Check out our fitness classes or consider personal training.
  • Put it on your schedule. 45-60 minutes, three days a week, you spend more time than that on Facebook.

You deserve to be happy, healthy & strong this year – and you can make it happen!

 

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)

Station 8:  RUN IN PLACE/HIGH KNEES

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!

It’s All in Your Attitude!

Posted on September 15, 2014 by

your choice“I can’t exercise, I’m too _____________________”.  You fill in the blank.  Trust me, I’ve heard every excuse there is.  Yes, there are a few reasons that may get you an exercise pass but even then, there are usually a few things that you can do to get in some type of workout.

The most common excuse I hear is, ”I don’t have enough time”.   Oddly enough, the busiest people I know make it a priority and put it on their schedule.  Successful people will find the time.  Take a 10 minute walk during your lunch break or set your alarm 30 minutes earlier a few days a week.

“I’m too tired”.  What time of day do you feel your best?  It’s easier to get moving if you plan your workouts for the time of day that suits your energy levels.  Many find that a morning routine gives them the momentum to get through the day while others use their workout to unwind and distress   after a long day on the job.  Do what works best for you but you may have to try several timeslots    before you find the right fit.

“I don’t know where to start”.  How about a group fitness class?  Our instructors guide you through  exercises that will work all of your major muscle groups and there is no reading required!  If group  settings aren’t for you, a personal training session may be a good investment.

“I’ve tried this before”.  Yes, maybe you have.  Start again by setting small realistic goals and          remember the reason that you are working out.  Acknowledge your goals and find little ways to       reward yourself for accomplishing them.

Stick to a routine and you will start to notice a difference in the way you feel and maybe even in the way you look.  Do you find that each activity is getting easier?  Maybe you are just getting stronger!

Want to try something fun?  Check out a selection of quick and easy exercises that we have available for you on Doc Weight Loss through YouTube.  Our instructors and trainers have put together some exercises that require little or no equipment and can be done in the time that it takes you to read this article!  Also take a look at the board ‘Weight Loss Fitness’ on our Pinterest page!

Focus on what you CAN do—not on what you CAN’’T!

 

What is Water Weight?

Posted on August 18, 2014 by

start todayOne question people often have during weight loss is concerning “water weight” and how easily this can change and result in changes on the scale as well – especially the ones that go up!  Why is it “so easy” to gain a few pounds?  Most commonly this has to do with retaining water.  Almost all women are well aware that they may “retain fluid” at times during their normal monthly cycle.  This is related to normal hormonal changes of estrogen and progesterone.  But other hormones can also cause significant water  retention…and the biggest culprit is insulin.

Have you ever experienced this?  “I was doing well on my diet plan but then went out to dinner at my favorite restaurant, broke down and had the gooey dessert and gained 5 pounds!”  Obviously a dessert does not weigh 5 pounds, so how is that possible?

Physiologically this is actually fairly simple.  A large carbohydrate/sugar load will stimulate a large release of insulin.  The insulin helps bring blood sugar back down, but it also causes significant sodium retention which in turn causes water retention.  So yes…one gooey dessert can cause you to gain 5 pounds.  You can get rid of those 5 pounds by ratcheting down your carbohydrate intake to bring the insulin levels back down.  It just takes longer – often 7-10 days!  Gooey desserts/sugar is a part of enjoying life for most people.  You just need to be aware of the consequences, minimize them by portion control and then make plans (and stick to them) to get back where you want/need to be.

So what else do you need to know about water?

Water makes up about 60-65% of your body so it’s no wonder that it’s vital for almost every bodily     function.  It transports nutrients, helps deliver oxygen to your cells, aids digestion, helps maintain your body temperature and pH, and is important in energy metabolism.

The average adult loses about 6 ½ cups of water a day through urination and an additional 4 cups through other bodily functions such as bowel movements, perspiration and breathing.

Water is just as essential for weight loss.  Water is a thirst quenching, calorie free nutrient which will  stimulate your metabolism and fill you up.

Water is a natural appetite suppressant.  Your body will often mistake thirst for hunger, so water loading at the first signs of hunger/cravings between meals is a great way to better control eating.

When you are poorly hydrated, less oxygen reaches your muscle tissues and you will feel tired and     sluggish.  This may contribute to muscle/joint aches.

Insufficient water intake also contributes to water retention, bloating, constipation and digestive difficulties.

So fill up your glass or make yourself another pitcher to chill in the fridge – Cheers to your success!  See you soon!

Get our new free report - ‘7 Diet Myths Keeping You From Your Skinny Jeans’!  Click on the image to get yours right away~