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Category Archives: Weight Loss Fitness

Exercise for Energy!

Posted on March 02, 2015 by

walk in the parkWe talk about exercise a lot.  Both strength training and aerobic exercise are necessary to keep your body healthy, strong and flexible.  There are plenty of positive side effects:

  • Decreases body fat
  • Increases sensitivity to insulin
  • Decreases blood sugar levels
  • Improves sleep
  • Improves reflexes
  • Decreases age related memory loss
  • Improves balance
  • Helps contribute to muscular endurance and flexibility
  • Improves mood
  • Increases energy!

You are right—there wasn’t one negative effect noted!  So let’s explore the last bullet line a little further.

When we improve the heart’s ability to pump blood though out the body, the blood flow to the brain also increases. More oxygen and nutrients to this organ will enhance its overall function. You feel more alert and generally more productive. There is probably even a bit of bounce to your step!

A study published a few years back in the journal Psychotherapy and Psychosomatics, University of Georgia researchers found that inactive people who generally complained of fatigue could increase energy by 20% while decreasing fatigue by as much as 65% by simply participating in regular, low-intensity exercise.

If you are not currently in an exercise routine, what’s holding you back?  If trying to figure out where to start, why not try one or more of our group classes. You are always encouraged to start at your own level and modifications can be made to any exercise. If group activities aren’t your thing, personal training can be the perfect fit. Check out the training specials on the next page!

Take advantage of our longer days and increasingly milder weather. Head outside for a walk and breathe deep!  Adding Cardio-respiratory activity can help your body, your health and your mind.

 

Top 10 Benefits of Yoga

Posted on February 23, 2015 by

DONT BE PUSHEDNo matter what your fitness level is, yoga can help you in many ways.  Not only does yoga affect the physical aspect of the body, it addresses the mind and spirit as well.  Yoga exercises are a great way to help relieve the stress of your day and can bring a sense of well-being to your life.  Now we all can use a little of that!  Here are the top ten benefits of yoga.

Stress Relief – Yoga can help reduce the effects of stress on your body.  One of the benefits of yoga is that it encourages relaxation and can lower the amount of cortisol (the stress hormone) in your body.  Studies show that prolonged high levels of cortisol can lead to heart disease and other health problems.

Improved Circulation – Yoga will help improve your body’s circulation.  In turn, with daily exercises, you will see the benefits of yoga with lowered blood pressure and pulse rates.

Increased Cardiovascular Conditioning – Even the gentlest style of yoga will help to lower your resting heart rate and increase your overall endurance.  This is one of the important benefits of yoga to help improve the amount of oxygen taken in during the daily exercises.

Relief from Pain – Daily exercises of yoga can help ease the aches and pains of the body.  Many people with very serious diseases have reported less pain after these daily  exercises or meditation.

Better Breathing – You will learn to take deeper, slower breaths with daily exercises of yoga.  It will help to increase your lung function and set off the body’s relaxation response.  This can be one of the most powerful benefits of yoga.

More Flexibility – You will notice your level of flexibility will increase, which will help you with your range of motion.  Sometimes in the yoga daily exercises, people cannot even touch their toes.  The benefits of yoga will include lengthening the muscles, tendons and ligaments in your body to help you become more flexible.

Increased Muscular Strength – Yoga poses use all the muscles in your body and help you increase your strength level from head to toe.  Yoga and daily exercises will help you strengthen your muscles close to the bones, which increase the support of your skeletal system.

Weight Management – You will see the benefits of yoga begin to affect your scale.  Daily exercises are always recommended, but yoga helps reduce the level of cortisol in your body which aids in weight loss and weight maintenance.

Improved Mental Clarity and Focus – You can have greater coordination, memory skills, reaction times, and improved concentration skills by utilizing yoga for daily exercises.  These benefits of yoga will extend far out of the yoga class.

Inner Peace – What more could you want.  This is one of the primary reasons that people do daily exercises of yoga.  This is one of the most important benefits of yoga and is also one of the more easy ones to attain.

If you haven’t tried yoga, you should!  You may find it is just what you need.

Join us Thursday evenings at 6 p.m.—your first class is free!

 

What Could Be Sweeter Than A Healthy Heart?

Posted on February 16, 2015 by

dishonestThe heart is the crucial organ that supplies blood and oxygen to all parts of the body.  It’s about the size of a clenched fist and is shaped like a cone.  Symbolically, the heart is the center of emotion, including affection and love.  Last week we celebrated Valentine’s Day with our loved ones, maybe a sentimental card, some chocolate, and EXERCISE!?  Actually, we don’t normally think of exercising with our sweetie as an expression of our love.   I’m going to explain why it’s not only a great thing to do for yourself, but also together with your partner!

Cardiovascular exercise is any exercise that raises your heart rate.  It uses large muscle movement over a sustained period of time to keep your heart rate at over 50% of its maximum level.  There are numerous benefits of cardiovascular exercise.  Most people understand that cardio decreases body weight, decreases blood pressure, decreases LDL (bad cholesterol), increases HDL (good cholesterol), strengthens the heart and lungs, and increases metabolism.

In addition, cardio workouts flood the brain with chemicals that enhance memory, problem solving, and decision making.  So, you’re working out your brain at the same time as your heart!  Also, cardio boosts productivity, revs up your energy, and improves your mood.  The overall effect is greater self-confidence.

To reap these amazing benefits of cardio exercise, what formula do you need to follow? (FITT)

FREQUENCY:  3-5X a week depending on your goals.

INTENSITY:  Moderate pace, out of your comfort zone (uncomfortable), about a 6-7 on a scale of 1-10.

TIME:  At least 20 minutes, (beginners will do less), and can be split up into two, 10-minute workouts.

TYPE:  An activity that uses large muscle groups and one you will enjoy doing for an extended period of time.

Examples of fun exercises you can do with your spouse or partner are:  swimming, dancing, walking/jogging, or a group exercise class such as Zumba, kickboxing, or spinning.

Loving yourself means taking care of you.   Make time for cardio exercise and you’ll soon see how it transforms you on the outside and the inside.  It’s a fun and healthy way to spend some quality time with a loved one.

 

How To Love Yourself The Right Way

Posted on February 09, 2015 by

Sleep Deeply~

Love Yourself!

Life can be so hard!  As a physician and surgeon, I like to “fix” things.  I like to make it all better.  I want to take away the stress of illness, financial difficulties, unkind words or actions, anger and disappointment from this world.  The truth is that I can’t do that…at least not all by myself.  What I can do is help YOU take care of YOU.  If you do this, you will be better able to make a positive difference in your life and the lives of others.

It all starts with loving yourself!  It starts with taking care of yourself…committing to YOU.  If you do, you will find yourself in a happier place and you will also find that when doors close, windows are opening.  Your entire outlook on life is improved and you build the confidence to move forward…blossom into the person you are meant to be (or an enhanced version of the wonderful person you already are).

When I turned 49, I made a renewed commitment to myself.  I committed to live the healthiest life possible – for me, for my family and for you.  What?  You may think “he doesn’t even know me”.  However, the truth of the matter is that if I am going to help others live their healthiest life then I need to do that as well.  I follow our weight loss plan, I exercise 5-6 days a week, I set goals and determine the best plan for accomplishing them.  I don’t use a set-back as an excuse to throw in the towel.  Instead, I use them as a learning experience…another opportunity to improve.  I am not saying I am anywhere near perfect when it comes to all of these things (nor will I ever be) but I am committed to being my best and helping others become their best.  I haven’t looked back!

It starts with YOU and how you feel about yourself.  Be kind to you and your body.  Take care of your mind and your body.  Obesity brings disease.  Reversing this path with weight loss is the best preventative medicine I know (and the best medicine for reversing some illnesses as well).   Others can be hard enough on you.  I give you permission (doctor’s orders) to give yourself a break.  Start loving yourself and commit to making YOU your best in 2015!  We are here to help every step of the way.

 

 

Your Weight Loss Mobile App – Have you downloaded it yet?

Posted on January 30, 2015 by

We’ve made a few changes within our Weight Loss Mobile App.  If you have it on your mobile device then you’ve no doubt already noticed!  Are you using all of the features that it offers?  We have a short tutorial video that explains how to make the most of its features and enjoy your weight loss journey.

Watch now!

Doc Weight Loss – Strength Training for Women

Posted on January 07, 2015 by

Weight Loss Surgery Success – Using TRX for Strength and Versatility

Posted on December 31, 2014 by

Why Hire A Personal Trainer?

Posted on December 19, 2014 by

Exercise makes me HAPPY.  It’s exhilarating and the benefits are numerous.  Every day is a new day to sweat, challenge the heart and lungs, and see what you’re body is capable of! It’s unrealistic to believe that everyone feels the same way I do. Just the idea of working out is daunting for many.  It takes desire, stepping out of your comfort zone, motivation, and discipline.  What happens if you don’t possess ANY of those qualities??  You can hire a Personal Trainer!

We have exceptional trainers here at CFWLS.  They are certified, knowledgeable, have many years of experience, and they understand high-risk clients.  They’re here to help you reach your fitness goals.

What do you look for in a personal trainer?  Personality and knowledge are key.  Your trainer should have a certification and experience.   You should feel comfortable and supported by your trainer.  If you don’t feel a connection, choose someone you have more in common with. The two important qualifications are:

1. Personality:  a leader, leads a healthy lifestyle, passionate about the job, empathetic, disciplined, professional, creative, and likeable.

2. Certification: Their credentials are from a nationally recognized, accredited organization.

There are numerous reasons for hiring a trainer.  In the past, clients hired trainers for several sessions in order to design a fitness program, teach the program, and ensure the client could implement it. Then the trainer never saw the client again. These days, it’s very common for clients to hire trainers long-term. They develop a repore and need their trainer for continued support, motivation, and/or maintenance. For the past 5 years I’ve trained a client in her home.  I visit just 2 or 3 times a month and bring her new exercises and make sure she’s using proper form.

Benefits of hiring a trainer:

1. Consistency and Accountability:  It’s hard to blow off your workout if someone’s waiting for you.

2. Safety/Proper Form:  Getting an injury could side-line your workouts altogether.  Have a professional ensure good form.

3. Motivation and Effectiveness: Plateaus occur when you don’t step out of your comfort zone and challenge yourself. Trainers can help mix up your workouts to prevent plateaus and boredom.

4. Self-esteem Building:  A trainer can give you non-judgmental support.

5. Maximize Workouts:  Your trainer can show you how to effectively condense a 60 minute workout to 30 minutes.

6. Sports-specific Training:  Are you training for a 5k?  We have trainers who run and can get you ready for your race.

7. Injury Rehab: A program can be designed for you to achieve fitness benefits without exacerbating your injury.

8. Fresh Perspective on Nutrition and Fitness: Exercise physiology is not an exact science and is ever-changing, growing, and improving.  Personal trainers stay current about the latest fitness trends, classes, and fads.

Before hiring a trainer, do your research.  It’s a process not unlike finding the perfect doctor, hairdresser, or massage therapist.  The trainer should make you feel comfortable, they should possess the appropriate knowledge, and have your best interests at heart. You can’t go wrong here at The Center For Weight Loss Success.  We have the crème of the crop with our fabulous trainers. Check them out and take your fitness to the next level.

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!

Don’t Just Sit There!

Posted on October 13, 2014 by

act nowIt takes a little (okay, sometimes more than a little) effort to get up off of the couch or pull yourself away from the computer long enough to find your tennis shoes and head out for a walk.  So, what’s the worst that can happen if you don’t get in regular exercise?

Physical inactivity may be a deadly as smoking! A study at Harvard University estimates that as many as 5.3 million deaths around the world in a single year could be directly attributed to lack of physical activity.  The World Health Organization has ranked inactivity as the 4th major risk   factor in personal health.  It falls right behind high blood pressure, tobacco use and high cholesterol.  Approximately 41% of Americans do not get enough exercise! Are you one of them?

James Levine, MD, PhD, professor of medicine at the Mayo Clinic supports what Dr. Clark has told you. “We know that as soon as somebody gets out of their chair, their blood sugar improves, their blood cholesterol and triglycerides improve, and that’s very consistent. Every time you get up it gets better. Every time you sit down it gets worse.”

One way to keep track of your activity is to wear your pedometer.  Your goal of 10,000 steps a day will keep you moving.  Challenge yourself by increasing the pace as well.  See if you can get 3,000 steps in a 30 minute walk.

Think of inactivity as an infectious disease—what can you do to prevent it? Your muscles and cardiovascular system need to be used to remain effective.  30 minutes a day with a minimum of 150 minutes of activity a week is suggested. 30 minutes a day seems like a great investment in your long term health. So get up & get moving!

 

Fitness Notes~

As the amount of daylight hours gets shorter, the type of activity you choose may change.  Change can be good!  We offer a great variety of exercise classes that are part of any WMU™ program and optional fitness center memberships are only $29 a month.