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Tag Archives: goals

Walk Your Way Healthy

Posted on October 16, 2017 by

So often people want to exercise, but they don’t know where to start. Walking is a great place to start. Walking is typically easy on the joints, can be done anywhere, and all you need is a comfy pair of shoes.

HOW TO GET 10,000 STEPS A DAYfeet on sidewalk
Everyone knows movement is good for the body. The hardest part is often finding the time, especially if you have an office job. However, 9-5 is a long time to be sitting at a desk. But don’t worry, anything is possible with a little bit of change.

Walking is the best way to start adding movement into your day. Walking is typically easy on the joints, can be added in small time frames, and needs no fancy equipment.

If you have the option, I highly recommend an activity tracker. While pedometers and activity trackers are in no way a necessity, seeing your steps add up can motivate and inspire you to keep moving. Seeing your steps also adds accountability. You may think you are getting an adequate amount of movement, but having a concrete number to track will help you ensure you are hitting your goals.

If you are new to walking try to hit 10,000 steps a day at first. That may seem daunting, but think of reaching 10,000 steps in smaller goals. Set a small goal to hit 250 steps/hour or 100 steps/30 minutes throughout the day. Newer activity trackers can often be set to alert you at different times of the day or a well-placed post-it note can sometimes be all it takes to keep your mind focused on your goal. Also start to recognize what activities equal 100 steps. You’ll be more motivated to continue changing your habits if you can see a concrete benefit that results.

If you are at a desk for the majority of the day there are great ways to sneak in steps throughout your day:

1. First, stepping side-to-side does count! Stand and pace as you read your emails in the morning. Are you brainstorming with colleagues? Don’t be afraid to stand and move as you think. The fun thing about counting steps is every step counts! Even if you’re not walking anywhere.

2. Park in the back of the parking lot. This advice is nothing new. But it still stands as good advice. I bet walking into work in the morning from the last spot in the lot can easily get you 100 steps.

3. Do you take an elevator? Change to taking the stairs. If you are new to stairs don’t feel like you have to conquer them all at once. Simply walk one flight up and then take the elevator the rest of the way. Add in the extra flights as you get stronger. Fitness success is about making a lot of little changes over a long period of time. It’s not about making a lot of changes all at once.

4. Rather than emailing or calling a coworker, walk over to their cubicle.

5. Walk the longest path to the bathroom, printer, scanner, fax, kitchen, water cooler, etc.

6. Take a short walk during your lunch break. Instead of spending your time driving to and from a restaurant, pack your lunch and then squeeze in a short walk with the time you saved.

7. Dress for success! Keep a change of shoes, socks, undershirt, etc. in your car during warmer weather for your longer lunchtime walks. In the winter, keep mittens, hat, and a scarf handy.

8. If it’s still too cold in the winter or too hot in the summer you can head to your nearest mall. Walking end to end one time is sure to add up!

9. Be the one who walks the dog, gets the mail, takes out the trash, and picks up the house before bed

10. Make time with your family count. Take a walk after dinner. Start playing Pokemon Go with your kids. Dance in the kitchen as you cook. Start a new hobby like bird watching, golfing, or hiking. Free time is when you’ll really rack up the steps.

Once you start tracking your steps you’ll be motivated to squeeze in more steps and set new goals. More importantly, you;ll be finding more ways to live a happy and long life. Steps don’t just result in better physical health. Walking will give you more opportunities to de-stress and clear your mind. Innovative ways of hitting your step goals will create new hobbies and create family memories. The more you get moving the more life you’ll have in each step.

Day_34_group

Join the CFWLS Steps for Success and add your daily steps to our group walks!  It’s easy – just log into World Walking and join the group.  It’s fun and a great way to stay inspired.

If you would like more advice on reaching 10,000 steps a day contact a CFWLS personal trainer or lifestyle coach today.

Spring Teller croppedContributed by Spring Teller, CPT, Group Instructor

The Best Weigh In Routine – Part 2

Posted on October 02, 2017 by

Dr C with tie croppedI want to complete the video I made last week which was about routine weighing. Should you weigh yourself routinely or not?  My inclination is, yes, people ought to weigh themselves regularly. I think people should weigh themselves daily.

I want to talk about what the real reason is for weighing yourself daily. Especially if you’re in a weight loss program, whether you’ve had surgery or you’re in the middle of a weight loss plan, I encourage people to weigh themselves daily. During the weight loss program, you’re not just weighing yourself to watch the pounds come off. The real reason to weigh daily is to get in the habit of weighing yourself routinely for maintenance.

Maintenance is hard.  It’s actually harder than weight loss. So, you want to get in the habit of weighing yourself routinely during the weight loss plan so that you’re doing it for maintenance. If you weight yourself daily during maintenance you’ll notice little fluctuations.  If you notice little fluctuations you can look back on that 24 hours and figure out, “What did I do differently during those 24 hours that would affect today’s weight?”  Typically there is going to be something. You’ll be able to figure that out a lot easier if you’re weighing yourself routinely (daily).  If you try to look back a week’s period of time you really have no idea what you did differently. So, this is the reason you want to weigh yourself routinely so you can have those little fluctuations under control.

Maintenance, as I mentioned, is harder than weight loss. It’s easier to make little modifications by looking back over the past 24 hours to figure out what you did differently and then modify what you’re doing.  You can change that fairly easily. So that’s why you should weigh yourself daily.  It’s so that you can be in the habit of doing it for maintenance.

Stop in anytime to check your BCA – and don’t forget to add those pounds to the total on our home page!

 

Weight Loss Surgery Has Changed My Life and It Can Change Yours Too

Posted on August 28, 2017 by

Allen Fabijan water skiingMeet Allen Fabijan – you may already know him as ‘Some Guy Named Allen’ from US106.1. What you may not know, is Allen chose weight loss surgery as a tool to help him improve his health and quality of life.

Allen has recently completed Weight Management University for Weight Loss Surgery™ here at Dr. Clark’s Center for Weight Loss Success.  He has lost over 130 pounds since he began his journey to lose weight and improve his health. Join him as he shares his struggles and successes along the way!

 “There’s a million ways that weight loss has changed my life. I can bend down and pick up my shoes and socks so much more easily now.  Now I have no excuse to tell my wife as to why they haven’t been picked up! It’s the tiny tasks that make the difference. The first time after surgery I got on an airplane, I didn’t need a seatbelt extender.  The first time I went out to a restaurant and I didn’t have to slide the seat back. For the first time, I felt like people weren’t wondering what my beautiful wife was doing with a guy like me. It’s the silly things that really shouldn’t matter, but do.”

“Anyone who’s dealing with a weight problem knows exactly what I’m talking about.  To be able to go and buy clothes that are somewhat in fashion means all the difference in the world. To be able to go to a store and find something that fits me and not have to sneak off to the XXXL section of the store has been fantastic. The worry over not worrying about whether I’m having a heart attack or heartburn has now dissipated. I came off one of my blood pressure medications.  I got up one morning and played 18 holes of golf and then went home and my wife and I hopped on mountain bikes and road all the way to the North Carolina line.  I had even been to the gym earlier that morning.  That would have NEVER happened before. It was hilarious that we packed that all in one day. I was sore the next day.  I’m not going to lie to you!  My activity level is up. I enjoy walking now.  It’s affected every aspect of my life. Peace of mind is probably the biggest. It’s great to wake up in the morning and not have to worry about having an extra 200 pounds on my body.  Am I going to die today? That’s a real fear and real thought that went through my head.”  

To learn how weight loss surgery could change your life, watch our free webclass at: http://cfwls.com/weight-loss-surgery/free-online-weight-loss-surgery-seminar/

What I Have to Share About Weight Loss Surgery

Posted on August 21, 2017 by

Dr. Thomas W. Clark and Allen FabijanMeet Allen Fabijan – you may already know him as ‘Some Guy Named Allen’ from US106.1. What you may not know, is Allen chose weight loss surgery as a tool to help him improve his health and quality of life.

Allen has recently completed Weight Management University for Weight Loss Surgery™ here at Dr. Clark’s Center for Weight Loss Success.  He has lost over 130 pounds since he began his journey to lose weight and improve his health. Join him as he shares his struggles and successes along the way!

“Some people are worried about getting surgery.  I’m not a guy who likes to get surgery. I don’t know anyone who really does. It wasn’t bad. It REALLY wasn’t bad! I’m surprised at how bad it really wasn’t. I was back to work in 3 or 4 days. I don’t know if Dr. Clark recommends that or not! But I only talk for a living. I’m not saying go grab a jackhammer! The recovery wasn’t bad. It was totally something I could have done a lot sooner and wish I would have done sooner.”

“The whole process from consultation until I was at home in bed recovering was exactly the way the support staff and Dr. Clark told me it would be. It was exactly the way it is. I would say don’t let the fact that it’s a medical procedure hold you back. It was actually a breeze. I only used one pain pill. I didn’t even need it.  That was my experience and I would tell anybody that it’s not scary and recovery is a lot easier than you think it is.”     

To learn how weight loss surgery could change your life, watch our free webclass at: http://cfwls.com/weight-loss-surgery/free-online-weight-loss-surgery-seminar/

My Greatest Challenges Are Behind Me – Enjoying Life Again After Weight Loss Surgery

Posted on August 07, 2017 by

Allen Fabijan 1Meet Allen Fabijan – you may already know him as ‘Some Guy Named Allen’ from US106.1. What you may not know, is Allen chose weight loss surgery as a tool to help him improve his health and quality of life.

Allen has recently completed Weight Management University for Weight Loss Surgery™ here at Dr. Clark’s Center for Weight Loss Success.  He has lost over 130 pounds since he began his journey to lose weight and improve his health. Join him as he shares his struggles and successes along the way!

“So maybe I’m different.  I don’t know.  The big things are always there.  We know about heart disease.  The little things were what made up my biggest challenges.  Silly things like getting on an airplane and needing a seat belt extender made me feel bad.  Or going to a restaurant and having to push the booth back. Or, just being uncomfortable in public situations where I shouldn’t have been uncomfortable. It was all the little tiny things that added up to the big things.”

“When you’re overweight, you know that you’re in trouble with your health.  You know you’re making yourself lazy, tired, and you know you’re making yourself have heart problems and possibly diabetes. We hear that all the time, every day.  But it was the little things that slowly worked themselves up into big things that lead me to decide ENOUGH is ENOUGH!”

To learn how weight loss surgery could change your life, watch our free webclass at: http://cfwls.com/weight-loss-surgery/free-online-weight-loss-surgery-seminar/

The Problems I Faced – Big and Small – Weight Loss Surgery Helped Them All

Posted on July 31, 2017 by

Allen Fabijan 4Meet Allen Fabijan – you may already know him as ‘Some Guy Named Allen’ from US106.1. What you may not know, is Allen chose weight loss surgery as a tool to help him improve his health and quality of life.

Allen has recently completed Weight Management University for Weight Loss Surgery™ here at Dr. Clark’s Center for Weight Loss Success.  He has lost over 130 pounds since he began his journey to lose weight and improve his health. Join him as he shares his struggles and successes along the way!

“I’m radio personality.  I’m out and about all the time. I have to be confidant. I have to exude confidence. I think that the hard part for me was that I was faking it all the time. I was worried about my weight so I would make a joke to deflect.”

“Unfortunately, I’m thin now so I lost all of my fat guy jokes. But I’ll come up with new ones! The confidence that I needed with my job, career, family, and friends was really being impacted by my weight. I was internalizing that and it leads to all kinds of problems. Insecurity is a miserable thing.  I don’t think anyone who is out there dealing with weight issues isn’t insecure on some level somewhere, some time. I don’t think people realize that how the guilt and burden of weight you carry isn’t just on your body. It’s hundreds of pounds on your soul. I don’t know how else to really say that. It’s not just the physical weight that you carry. It’s the weight of shame, guilt, insecurity, that drives from being overweight.”

To learn how weight loss surgery could change your life, watch our free webclass at: http://cfwls.com/weight-loss-surgery/free-online-weight-loss-surgery-seminar/

What to Do After the Jump Start Diet

Posted on June 05, 2017 by

Dr. Clark's 2 Week Jump Start Plan

Dr. Clark’s 2 Week Jump Start Plan

I have something in common with Blake Shelton.  I have a really hot wife.  I finished the Jump Start Diet a couple of weeks ago.  I still use some of the shakes during the day. It’s relatively easy during the week.  It’s the week-ends that tend to be a little bit harder. But I have been able to keep the weight off pretty well. Initially when I finished I kind of went a little crazy and had little more than I should.  My weight jumped up a couple of pounds.  But checking this morning I was back down to 175.  My low is 174 so I’m pretty happy with that.

I talk about goals, especially in the beginning of the year and encourage people to write them down.  I don’t encourage people to do things that I wouldn’t do.  So I write them down every year in my notebook.  I carry the book with me all the time and it’s got in it what’s important to me.  I write down what I’m doing all throughout the week, I keep track of all the books I’m reading, and I also have my goals written in it. I’ve split them up into my personal goals, family and home goals, business goals, and others.  The Jump Start Diet was one of my goals. I’ m also trying to eliminate excess carbohydrates, excess caffeine, excess artificial sweeteners (which I’ll talk about individually).  It’s going pretty well. I feel better when I can do that. I realize I’m not going to completely give up caffeine. I like coffee every once in a while.  I’ll probably not give up artificial sweeteners completely, but there’s no nutritive value in them.  The bottom line is you need to figure out what your goals are and then write them down.  Post them somewhere very obvious to you.  It could be on your computer screen, mirror at home, or refrigerator door.  Keep track of what’s going on.  It’s not just writing down the goals. Now we have to develop a plan to get to those goals. Its’ the whole point of having a goal and working towards that goal. So you need to develop a plan and then work the plan.  What is working for you and what is not? One of the best ways to do this is write things down.  Journaling is something I encourage all the time.

LWUSA iconIf you want more information, I encourage you to join us at Losing Weight USA.  It’s a live webinar I do every Tuesday at 6:00pm. We talk about all kinds of different things. Each week is a different topic but it all has to do with weight and health.  You can go to the website www.losingweightusa.com.  If you’re already a part of our medical or surgical plans, you’re already signed up. You should tune in, but if you can’t we record them all and post them in the membership site. The last Losing Weight USA I talked about intermittent fasting and how it potentially could help with overall health. It could be part of a weight loss plan. It’s something I’ve been toying with in my mind about whether  I would try this or not.  I’m leaning towards I might try this in the near future.  I’m going to try if for a month and see how it goes. That doesn’t mean I’m fasting for a month.  I go into the details on Losing Weight USA. I’ll probably talk about that over the next few weeks.

Dr. Clark’s Jump Start Diet – The Results!

Posted on May 22, 2017 by

Dr C with tie croppedI just completed the two week Jump Start Diet!

This is the morning of day 15. I wanted to give you an update and tell you my results. I encourage you to give us a yell at the Center for Weight Loss Success and go to our e-store. I finished up this morning. I had my official weigh- in. I came over here to the office and got my body composition done. I was excited to get up and have breakfast. Over two weeks I lost 18 pounds which is more weight than I anticipated. I’m not going to try and lose more weight. I improved my body fat percentage by 3% points which I was surprised at too. So it’s been a good couple of weeks.

I feel great. I want to give you an update and an overview. I want to talk about how to get started if you’re interested in doing this because the concept is simple. But simple doesn’t necessarily mean easy. It is a two week Jump Start Diet using 5 shakes a day. It’s 1000 calories, 145 grams of protein, and 70 grams of carbohydrates a day. For people who are especially carb sensitive, this can potentially be a little high but we have a low-carb option.

I encourage people to take vitamins. Some vitamins that can be helpful to add: extra magnesium (muscle function and regular bowel movements), essential fatty acids (muscle and nerve function and mental clarity), and extra B-vitamins. You might want to consider a stool softener if you’re prone to constipation. It’s a great way to get your weight loss jump started. Some people think two weeks is forever but it’s a short period of time. It’s not easy but the concept is simple.

If you’re interested in getting started you really need to get your mind right. You need to decide, “I’m going to do this!” I assure you “kinda” working on a weight loss program does not work very well at all. So, get your mind right. Pick that time-frame when you’re going to do it. Figure out what’s going on. Is it something you can practically do during that two week period? If you’re going on vacation or have some big event it probably won’t work well. There will be temptations. What I found is the week-ends were harder because typically that’s the time for socializing. We’re not in our normal routine and that does make it harder. Get your mind right. Set you mind to it. Commit to what you’re doing. Just like NIKE said, “Just do it!”

After the Jump StartIf you’re interested, go to our corporate web site at www.cfwls.com. Click on the e-store. We have a book in our store called, “After the Jump Start” which helps you when you’ve completed the two weeks. I appreciate you listening. I appreciate you following along with my two week journey. My journey is still going on just like yours is. This is not something that truly ends. We just change how we work on it.

 

Dr. Clark’s Jump Start Diet – Day 14

Posted on May 21, 2017 by

I’m in the midst of day 14 of the Jump Start Diet. I’m continuing to do well.  I’ve lost 17 pounds so it continues to come off.  We’ll see how it all winds up tomorrow.

2017-03-29_17.13.23_smaller squareThis was the week-end so we got together with friends for a little get together and socialization. It was a little difficult avoiding alcohol as well as not eating when everyone else is.  But again, it’s only two weeks. You can do anything for two weeks. Yes, I got through it but it wasn’t the same. But it’s very doable.  I want to comment again about  alcohol.  I mentioned in one of the earlier videos that alcohol can be the downfall of many a weight loss plan for multiple reasons. Number one, it tends to add extra calories. If you have any drink with the standard amount of alcohol it’s going to add an extra 100 calories.  If it’s a double, you’ve just doubled those calories.  There could be something in the drink that’s going to add even more calories such as fruit juice or simple syrup.  It’s going to add extra calories and extra carbohydrates.  Also, alcohol itself is easily converted to carbohydrates.  Sometimes you see advertisements about alcohol that market it as being low-carb.  But alcohol itself is easily converted to carbohydrate.   So, even if there’s very little carbohydrate in the alcoholic drink, it can still give you blood sugar swings. Keep that in mind. If you’re doing the Jump Start Diet get rid of alcohol for a few weeks.

The next topic is food intolerance and sensitivities.  They are incredibly common.   If you get rid of all these extra things, which the Jump Start Diet does, you just have water and the shakes themselves. Usually over that two week time you’ve gotten rid of most of the things you were intolerant to.  An exception to that could be artificial sweeteners.  There are some artificial sweeteners in the Jump Start Diet.  In an elimination diet you basically get rid of everything that could potentially cause you problems.  You’re trying to figure out what it is that might be causing you problems.  What you do is slowly add things back and see how your body does with that.  It might not be GI stress, but you may find you’re more tired, not thinking as clearly, or have aches and pains.  Gluten is one of the biggest culprits. I’m going to have discussions in the future on gluten sensitivity and fastings. So this actually works great as an elimination diet.

LWUSA iconThe last thing I want to talk about is Losing Weight USA.  Every week I do a live webinar on Tuesdays at 6:00pm. You can join me.  All you have to do is go to:  www.losingweightusa.com.  It’s a live webinar and you get to interact with me and ask questions. We also record them all.  So, if you join it’s really inexpensive.  A year cost 50 dollars.  It’s 5 dollars a month.  It’s very minimal and you get 30 minutes to access me and ask questions. Also you get into the membership site. There are a lot of other bonuses on it. You’ll see what those bonuses are on the losing weight USA website.  It can be a good way to get information on weight loss.  I cover a lot of different topics including overall health. I just finished a topic on planning if you’re getting ready to begin a weight loss program.  I talked about planning, mapping out, and setting SMART goals for a weight loss program.

Dr. Clark’s Jump Start Diet – Day 8

Posted on May 15, 2017 by

It’s day 8 of the Jump Start diet and I wanted to give you an update.  It’s Sunday afternoon.  As I mentioned on the last video I thought Friday was going to be very challenging but it wasn’t nearly as difficult as I thought it was going to be.

The diet is very simple.  It’s using 5 shakes a day, 1000 calories, 145 grams of protein, and fairly low carbohydrate.  It’s easy to do.  You just mix it with water and go.  I assumed Friday would be difficult because of the socializing; getting together with friends, eating, and adult beverages. I was actually able to fight that off pretty well so I’ve been good.  I haven’t strayed so far. Probably one of the biggest challenges so far has been that we’re in the middle of football playoff season and college basketball season.  I’m a fairly big sports fan.  Subsequently just about every commercial on T.V. tends to be something about food.  Here I am drinking my shake and watching these food commercials. It does get difficult and annoying. Luckily it’s only two weeks and I can do anything for 2 weeks. Hopefully you can too.

Chocolate W&ILet me discuss this diet again. We use Weight & Inches shakes.  They are fairly filling.  You mix them with water.  If you mix them in a blender it will make it frothier and more filling.  Mixing it with ice makes it into more of a shake.  I mix it in a red cup or a shaker cup and go because I guess I’m too lazy to get out the blender and put the ice in.  But, that’s a good way to do it. You can add flavored drops to it.  I encourage you to use just water because anything else will add calories to it. I do make sure I’m taking my multivitamins along with the shakes.  I take extra essential fatty acids because it’s very low in fat. If you’re going to do this Jump Start for an extended period of time (which you could do), you should take your vitamins. It’s a very easy thing to do.

There is an easy way to modify it. You can check that out at our website: Dr. Clark’s Mini Jump Start.  You can do shakes during the day and then a healthy meal.  That’s another good way to do it. That’s a good way to transition out of the diet. You can also modify the diet by using other products. We do have other products that aren’t true meal replacement but that give you some variety. They’re typically not quite as large of a shake. They’re typically 100 calories, 15 grams of protein, and 7 grams of carbohydrate.  So they’re about half of what the Weight & Inches are. But there’s a little more variety there and sometimes that’s easier for people to do.

If you’re trying to get back on track after a previous weight loss surgery this can be a very good diet to do that. But one modification I would make for you is to do 4 shakes a day instead of 5. That would be 800 calories, still plenty of protein, and lower carbohydrate.  A good way to do this if you’ve had weight loss surgery is to break the shakes in half and so you would do 8 small shakes instead of 4 big shakes. If you use the smaller shakes it actually works better.  If you have any comments please share and we will get back to you.

2017-03-29_17.13.23_smaller squareI never actually did tell you I’m down 9 ½ pounds now! I’m hopefully getting ready to cross that double-digit barrier. I did this diet about 6 years ago and lost 22 pounds. I don’t have that much to lose now. We often see people lose between 5-25 pounds during this 2 week Jump Start Diet. So it can be something very good in getting you in the right direction. I’ll be talking about the transition in the next few days.