Hampton Roads Weight Loss

Weight Loss Tips and Healthy Recipes

Ever wondered how to make smart food choices, or do you just need a little bit of motivation to continue on your weight loss journey? We write often on weight loss topics like healthy living, fitness, and nutrition. Check back often or sign up for email updates as we share tips for your weight loss success!

Happy Valentine’s Day!

Yes, it’s a little late but wanted to say it just the same.
Call me Irresistible!
Call me Irresistible!

I must admit, my saboteur, Mark (husband) just had to celebrate the day with chocolate! He said “it’s tradition, one piece won’t hurt, and you can exercise extra today)! I could have passed up anything except Godiva white chocolate! Thanks babe?! So yes, I treated myself to 2 pieces, one in the morning and one that night and he ate all the rest. My indulgence cost me 105 calories, 1 gm protein and 11 carbs. I won’t beat myself up about it, just recognized it and moved on. Hope all of you had a loving and happy day.

I can’t believe it’s been 4 weeks already. Had a phone consult with Claire and now we will move to every 2 weeks. I must say, I will have a lot saved up in 2 weeks to discuss, but she is always available by e-mail and phone, so I am comforted.
I have gotten in to a routine now with food choices and exercise. This is a good thing, as I have lost 8 lbs. in the past month. Yea me! But, (there’s always a but isn’t there?) routine for me leads to boredom and with boredom comes diverting back to old habits. Remember that wiggle room I mentioned before? I’ll wiggle those 8 lbs. right back on!

So I tapped into Claire’s wealth of knowledge. This week we discussed emergency food choices that are safer than my grazing habits. For one, I have not been eating fruit and I miss it. Claire reminded me of the fatsecret.com site to look up fruit choices and to have a protein with fruit in order to prevent those carbs from being stored as fat. (Claire, did I get that right?). For example, have peanut butter with apple slices. She also told me to focus on high protein snacks to increase satiety, like almonds, peanuts, pecans, etc. So I followed her suggestions and made baggies ahead of time with snacks that are measured so I don’t go hog wild! I made the trail mix recipe and it is very yummy and satisfying.

My other questions regarded exercise. I was wondering if I was doing the right kind of exercise, the right frequency and duration. I want the biggest bang for my buck! Claire to the rescue with another pneumonic: The FIT principle. Frequency, number of days; Intensity, how long; and Time, duration of workout. Her sage advice was to change one principle at a time.

Unfortunately this advice came too late! I increased the frequency and intensity of my workouts at once and hurt my knee. Now I gimp through a workout and it makes me mad and frustrated. So I will see an orthopedist and modify my exercises. I don’t want to slide back. I WILL REACH MY GOAL!

PS, I love your support and comments Ken, I hope to meet you someday! Mary Ann

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Tina Dawson, Assistant Retail Manager

With over 30 years of experience in IT, Finance, and Healthcare fields, Tina has served the healthcare industry in such roles as Project Manager, Practice Manager, Physician Recruitment and assisted with electronic medical record (EMR) conversions. She attended the University of Maryland in both Asia and Europe majoring in Computer Science and is fascinated with learning new technologies. Tina enjoys educating our clients on our products and programs and “celebrating their successes and milestones…one pound at a time!”. Don’t be surprised if she gives you a hug! For fitness and fun, she likes to “slog” (slow jog) races and enjoys competing in half marathons. “Come out and join me for the next one. Believe in yourself and you CAN do it!” For more information on weight loss in Virginia, please contact (phone or text) us at (757) 873-1880 today!

Jessica Kirby, Medical Receptionist

Jessica croppedJessica is the newest addition to the team here at CFWLS.

Dani Colley, Medical Assistant

Dani has over 35 years of experience in the medical field and has been working as Dr. Clark’s Medical Assistant for over 15 years. Her area of expertise is with the surgical patients. She works closely with Dr. Clark and is always just a phone call away to answer your questions or just lend an encouraging word!

Dani spends her spare time volunteering at an equine rescue or riding rescue horses.

Dawn Olson, LWMC, CPT, Education & Fitness Coordinator

Although her initial career was in Finance, Dawn’s passion for health & fitness motivated her to re-direct her energy toward helping others reach their goal toward a strong & healthy life. Counseling patients and teaching My Weight Loss Academy™ classes in lifestyle modification and nutrition keeps her smiling. “This is far more than a job, it’s an opportunity to help people learn and make positive changes in their health. Each day brings a new reward!”

Dawn is a certified personal trainer and worked in various fitness facilities before joining us in 2009. She also holds certifications in Exercise & the Older Adult, Aquatic Exercise, Chronic Diseases and Disabilities, Facilitated Stretching, Fitness Therapy and Lifestyle & Weight Management.

Cat Williamson, Office Manager

Cat Williamson was born and raised in Hampton Roads. She feels blessed that she lives close to the Ocean as well as the Mountains since she enjoys taking weekend trips with her Hubby. Cat has worked in a medical setting for more than 35 years and started working for Dr. Clark as his Surgical Coordinator over fifteen years ago. Due to her longevity here at CFWLS, she has “well rounded” knowledge in each program (medical or surgical) that Dr. Clark’s Center for Weight Loss Success offers. Cat, as the Office Manager ensures that daily structure is handled with a balance of professionalism and excitement for each of our Patient’s weight loss journey. She feels rewarded each time a Patient or Client peeks into her office to share yet another milestone toward their new life!

Cat Keller, Retail Sales Manager

CatCat Keller has a wealth of experience in marketing, e-marketing, advertising and customer service and manages our Weight Loss Nutritional Store. She is always planning something fun and exciting. special events, discounts, giveaways – it’s never a dull moment. She is happy to help you with questions you may have regarding our products or services. Cat is a graduate of William & Mary, where she studied Government/Pre-Law and minored in Marketing.

“My ultimate goal here at Center for Weight Loss Success is to help our clients be successful in their weight loss. We all know how wonderful it is to win a long fought battle. The battle against weight gain, and the poor health it eventually brings is, I believe, one of the most important to win because it brings with it the biggest pay off of all…a longer, healthier life. That is what motivates me to come to work everyday, it’s the opportunity to help a client achieve a renewed zest for life.”