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Tag Archives: success

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/

Down 120 Pounds And Feeling Great!

Posted on August 14, 2017 by

Allen Fabijan 3Meet 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!

“At my biggest I was pushing 370lbs. Naked is how I weigh myself.  My clothes weigh a lot. I knew I was coming here today so I got on the scale and I was 238 pounds!  It’s crazy!  I didn’t believe the scale when it was really high. And now I don’t believe the scale when it’s really low.  It’s crazy.  It’s wonderful!

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/

I Finally Said ‘Enough is Enough’! Weight Loss Surgery is My Solution

Posted on July 24, 2017 by

Allen Fabijan 3Meet 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 honestly can say it wasn’t one thing that pushed me over.  It was the culmination of everything.  But there is one thing. I woke up in the middle of the night and I thought “what am I waiting for?!” Am I waiting for the heart attack?  Am I waiting for the diabetes? Am I waiting for my kids to have another intervention with me about putting the hamburger down Dad and taking a walk? What am I waiting for?  It made no sense. I saw a pattern of ‘I’ll do THIS after I do THIS’ or ‘when I hit THIS age’, etc…. I recently turned 40 and what was I waiting for?”

“Now that I’m 40 I’m at one of the lowest weights I’ve ever been in my life and what did I wait for? Now the biggest question is why did I wait so long to take this step?”

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.

Sensational & Simple Baked Chicken

Posted on October 28, 2016 by

Only 5 ingredients!

Only 5 ingredients!

Only 5 ingredients!

 

Ingredients

4 boneless-skinless chicken breast halves

¼ cup butter

1 tsp salt

¼ tsp pepper

½ tsp tarragon

 

 

Directions

  1. Preheat oven to 350 degrees.
  2. Melt butter and stir together with salt & pepper.
  3. Arrange chicken in baking dish.
  4. Brush each piece with butter until thoroughly coated. Pour excess over the chicken.
  5. Sprinkle with tarragon.
  6. Bake 30-35 minutes or until juices run clear.

 

 

Serves 4

 

Nutrition Facts: (each ball)

Calories 227

Total Fat 14g

Total Carbohydrates 0g

Dietary Fiber 0g

Protein 34g

 

Print Recipe: Sensational Simple Baked Chicken

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

Ditch the Sweet Stuff

Posted on July 18, 2016 by

Ditch the Sweet StuffWhat’s Hiding in Your Pantry? Go ahead – open the door.  It’s in there and you won’t have to look too far. Take the first package you see and turn it around. Find the nutrition label and look about two-thirds of the way down the list.  What do you see?  Total Carbohydrates – eeeek!  Sugar is hiding in places that you would least expect and may be the prime culprit in your battle of the bulge.

Carbohydrates tend to be mostly empty calories and leave us wanting for more almost as soon as we’ve finished whatever was in the package.  These sugars cause an excess blood sugar surge and trigger an insulin release in your body. Insulin, also being a fat-storage hormone, promptly sends these calories packing – right where you don’t want them – around the mid-section (aka Belly Fat!)

Cutting back on carbohydrates may help you do more than just lose weight.  Studies show that there are dozens of additional health benefits when eliminating extra sugar from your diet.  Here are 10 of our favorites!

1. It lowers your chance of diabetes

Just 2 sodas a day increase your chance of becoming one of the millions with Type 2 diabetes by 26%.  Steady sugar intake can result in insulin resistance. Easy decision – drink water!

2. It reduces your risk of certain cancers

Research suggests that risk of certain cancers, such as pancreatic cancer, can be attributed to excess sugar intake. Why take chances?

3. It may lower your blood pressure

Excess weight has long been considered the major factor in hypertension. New studies indicate that sugary foods can also increase blood pressure. When the heart and arteries are taxed over long periods of time, damage can occur in the whole circulatory system.  This can lead to heart disease, heart attacks, stroke, kidney damage, artery disease and other coronary conditions.

4. It promotes healthy skin

Added sugar can leave the skin looking dull and wrinkled. Sugar in your bloodstream attaches to proteins, a process called glycation, that results in damage to your collagen and elastin. It may also leave your skin more prone to sun damage.

5. It improves brain function

Sugar can eat away at your brain cells much like it does your tooth enamel! Research shows a correlation between impaired cognitive function and excessive sugar intake. It has also shown to reduce the proteins that are necessary for memory and responsiveness.

6. It decreases your bad cholesterol

Consuming too many carbohydrates may lead to lower levels of HDL (good cholesterol) and higher levels of LDL (bad cholesterol) as well as higher triglycerides (blood fats).  Clogged arteries can lead to heart disease!

7. It may help you avoid fatty liver disease

Fatty liver disease is very common in this country and is directly related to the excess sugar in the American diet.  High blood sugar results in excess insulin in the system that drives fat into the liver cells. This disease can increase your risk of diabetes, heart attacks and even cancer.

8. It makes for easy breathing

Those that partake in a high carbohydrate diet may be more likely to suffer from asthma or chronic obstructive pulmonary disease (COPD).  COPD is the third leading cause of death in the country!

9. You’ll have more energy

Carbohydrates give you energy – right?  Wrong!  Excess sugar actually decreases the activity in our orexin cells. These cells help keep us awake and lift our metabolism – that could explain the need for a nap after a carb-filled lunch.

10. You’ll have more $$ to spend on the fun things in life!

We recently talked with a surgical patient who had added up the cost of all the sodas and junk food he had been buying compared to what he was now spending on good food.  Even we were amazed!  You can save hundreds of dollars each month – and spend it on something to celebrate your healthy life!

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!***

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!