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Tag Archives: motivation

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/

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 – 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.

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.

Your Challenge: 10,000 Steps

Posted on August 01, 2016 by

feet on sidewalkHippocrates, the Father of Western Medicine, said “walking is man’s best medicine.”  Walking as a fitness activity is becoming increasingly more popular. According to the CDC (The Center for Disease Control) and the NIH (The National Institute of Health) Adults need 30 minutes of moderate intensity exercise every day.  We recommend 10,000 steps a day! This helps you stay healthy and lose weight.  Those 10,000 steps will burn between 2000-3500 calories a day. That could result in a 1-pound a week weight loss.  Make walking part of your daily routine.  It’s fun, inexpensive, and easy on the joints.

It’s even more enjoyable to walk in groups, which is why we started the ‘CFWLS – Steps to Success’ walking group.  We are racing, as a group, across America. The race started in California and we’ve already made it to sunny Arizona.  We enjoying setting goals, encouraging each other, and challenging ourselves physically.  Join the fun!  Just download the World Walking app on your smart phone and join our group at:   https://worldwalking.org/groups/cik7y.

steps group banner
GETTING STARTED:

You need comfortable clothes, supportive shoes, and a fitness tracker.  There are many places you can enjoy walking including: your neighborhood, track, water, park, treadmill, or the mall.

PROPER FORM:

Stand tall, keep your eyes on the horizon, practice heel-to-toe walking, neutral pelvis, relaxed shoulders, contracted abdominals, and unlocked arms.

BENEFITS OF WALKING:

Weight loss, encourages bonding with other walking buddies, increases energy and stamina, lowers Blood Pressure, and decreases stress.

ADDING INTENSITY:

Add inclines (hills), wear a weighted vest, add skips or jumps, take bigger steps, or incorporate speed intervals.  Walking longer and faster will help you burn more calories and lose weight faster.

FUN FACTS ABOUT WALKING:

*Former President Jefferson walked 4 miles a day and lived to be 83 years old.

*Walking is the most popular form of exercise in the United States.

*The average person will walk about 65,000 miles in their lifetime.

*Walking an 18-hole golf course is equivalent to about 12,000 steps.

In conclusion, it’s crucial to establish healthy habits.  Move your body as much as possible.  You can dramatically improve your health one step at a time.

I’ve included a short video to get you started!  https://youtu.be/LOYcFLk3YWw

Boot Camp – A Workout for All Ages and Stages

Posted on February 01, 2016 by

BOOT CAMP BASICSI’ve been a fitness instructor for 27 years. I teach 12 classes a week, 8 different formats, to clients of all ages and fitness levels. Class participants often ask about my favorite class format. I always hesitate because I enjoy all my classes, but my secret favorite is BOOT CAMP! Just the name sounds intimidating to most people. This class is a combo of cardio and strength training and torches fat and calories. But is it really for EVERYONE?

Many people tell me they will come to boot camp once they got in better shape! That seems oxymoronic since fitness classes are meant to get people in shape. The mind set is that the class is so challenging that it can’t be attempted until a certain fitness level is achieved first. Well, I’m going to debunk that myth. First of all, we all have to start somewhere with our fitness level. You challenge yourself and do what you’re able. I don’t expect perfection in my classes. What I expect is effort.

Everyone needs to step out of their comfort zone and attempt the challenges. If it doesn’t challenge you it won’t change you. Safety is number one and it’s perfectly acceptable to modify any of the moves. I have a variety of participants from beginners to triathletes in my class.

Boot camp is a great workout because:
1. Burns a lot of calories and promotes weight loss.
2. It’s diverse, yet intense.
3. Most of the workout is timed so you can go at your own pace.
4. All the moves can easily be modified.
5. There’s no choreography. It’s straight-forward, challenging but easy- to-follow moves.
6. Variety—it’s hard to get bored in this class! Different types of equipment are used: balls, Bosu’s, steps, gliders, and more.
7. Built in rest periods.
8. East to check your progress from week-to-week.
9. Comprehensive—you get everything you need in one workout and it’s highly effective in burning calories and fat. It incorporates strength training, cardio, speed, agility, power, flexibility, and more!
10. It doesn’t require much coordination.

The following people may NOT be good candidates for this class:
1. People with hypostatic hypertension or veritigo.
2. People with serious orthopedic problems—knee or back issues.
3. Pregnant women.

Examples of Modifications:
1. Wall push-ups in place of regular pushups (or on the knees).
2. Wall squats in place of standard squats (lower down as far as you can).
3. Stepping up and down on the step in place of jumping.
4. Floor touches instead of Burpees (or extending one leg at a time).

Boot camp classes should be designed to accommodate and challenge all fitness levels. It’s important to trust and enjoy your instructor. Shelly Thomas teaches Boot Camp every Saturday at 8:30 here at CFWLS. The members are thoroughly enjoying the class along with Shelly’s fun personality and expertise. Come join the fun every Saturday. It will be the perfect start to you day!

Arlyne Spalla-Benson, LWMC, CPT

***Watch for word on our Self-Defense Boot Camp course coming up soon!  This will be a 4-week course taught by Shelly Ann Thomas – beginning March 16th!  Sign up in the Nutrition Store or call us at 757-873-1880.  Price for WLF & WMU Members is $20 – Non-Members are welcome too for just $40!***

Motivation Matters In Achieving Your Goals

Posted on December 28, 2015 by

inspiredAnd maintaining that motivation is key to success. As the New Year approaches, most of us find ourselves looking ahead and contemplating some type of change.  Generally, one of our goals involves weight loss or some other health-related change. Sometimes the changes we propose can seem overwhelming. The following tips can help you stick to your fitness/wellness program:

1. When it comes to fitness – start slowly. We are all anxious to get moving and see results, but your body needs to adjust to your new routine. Make sure you begin every workout with a warm-up to get the muscles moving. Then start off with 30 minutes of cardio or light weights – walking, biking, a machine circuit or low-impact exercise class. Gradually increase your workouts as your endurance increases.

2. Take a mental picture! Every day take time for yourself to visualize your new healthier, happier self. Close your eyes, relax and see yourself at your desired weight, and feel how happy you will be when you finally achieve that goal. Many athletes practice this to achieve their goals and you can too..

3. Seek Inspiration. There is nothing wrong with maintaining your motivation with inspirational quotes posted where you can see them throughout your day.  Sometimes it’s just what you need to see to get you back on your feet and focused.

4. Stay Balanced. Success isn’t all or nothing – you will be more successful with your diet and exercise program if you start to make small changes in your lifestyle.  Small changes add up to big results! If you miss a day of exercising or eat something off your program occasionally, don’t overreact. Just get back on track the next day and continue with your fitness routine. Keep your eye on the goal and you will be successful!

5. Make it fun! The time goes by faster when walking with a friend for conversation and mutual support. If you like to exercise alone, consider this time for yourself. Crank up your favorite tunes and feel the energy! When you enjoy your fitness program, you are more likely to keep it up.

6. Weigh in Weekly. The daily fluctuation in your weight is normal and it’s easy to get too wrapped up in the numbers.  Increasing your lean body mass takes time and it won’t show up in those daily trips to the scale. Try to focus on improving your overall fitness and feeling healthy & happier in the New Year. Don’t get discouraged if the numbers move slowly! Keep focused on your exercise and workouts and it won’t be long before you see results.

7. Listen to your Body. No one time is perfect to exercise. If you are a “morning person” get up 1/2 hour earlier and do your workouts in the morning when you energy is at peak level. If you stay up (or get up) late, you would probably do better to exercise in the evenings. Work with your own personal body rhythm to keep your enthusiasm up.8. Consider a Personal Trainer or Health Coach. A personal trainer/health coach can really help keep you on track. We have some of the best trainers in Hampton Roads right here at CFWLS.  They can work with you to create an exercise plan that is right for you.  Our nutritional coaches can teach you what you need to know to feel your best and get that scale moving in the right direction.

 

 

Healthy Holiday Tips

Posted on December 07, 2015 by

healthy-holidaysMost of you know me as a pretty quiet guy.  Although this is true, I still like to attend parties with friends/family.  I am a firm believer in working hard…and playing hard.  When you attend parties, you should focus on the “fun” aspect and not the “fear” aspect of how you may end up derailing your best weight loss efforts and have regrets the next day.  Here’s my “do’s and don’ts” for attending holiday parties with confidence and no diet regrets:

1. Don’t go to parties because you have to…Do go because you want to.  There’s a big  difference and you have a choice.  Surround yourself with the people you love.  If excess baggage comes along with the ones you love…minimize your exposure…I know – easier said than done sometimes!

2. Don’t go to parties hungry…Do have a bottle of water before you attend and a healthy snack such as cheese wrapped in turkey, handful of almonds or a protein bar before you get there so you are not ravenous.

3. Don’t eat the first items you see…Do take the time to peruse what’s on the buffet table and determine which have the highest quality protein (beef, chicken, shrimp, cheese, fish) and select these first.  Combining these choices with your pre-party snack can fill you up so that other temptations don’t bother you so much.

4. Don’t exclude items you desire this time of the year…Do take a very small portion of them so that you can avoid feeling deprived and move on.

5. Don’t be a wallflower…Do mingle and talk with others.  If your mouth is busy talking, it is harder to keep if full chewing and swallowing.

6. Don’t drink excessively…Do have a drink if you desire.  Too much alcohol isn’t good…period.  It also lowers your resistance to “go wild” and sabotage yourself which is sure to cause regret.

7. Don’t select your spot for fun right near the food…Do mingle around and settle in a location where you can talk with everyone but not have food ‘staring you down’.

8. Most importantly, relax and have fun.  Try to take a deep breath as the stress begins and focus on enjoying this time as much as possible and those you may not get to see on a regular basis.

Enjoy this holiday season!  From our family to yours…Merry Christmas and Cheers to a Healthy New Year!

Doc Weight Loss – The Truth About Low Carb Living – Nutritional Ketosis, Your Kidneys and Bone Mass

Posted on November 04, 2015 by