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!

Is It Time to Purge the Pantry?

You are embarking on a healthier way of living.  Your fridge and freezer have been purged of all those tempting treats that lure you into a ‘carb coma’.  Or have they?   Have you kept them ‘just in case’? Are you thinking you never know when the mood may hit, or that you may  reward yourself for a rough work-week or even a great workout at the gym.  But what if some unexpected guests stop by? Be careful of those sabotaging thoughts.

The change of seasons has traditionally been a time for cleaning.  Cleaning out the closets, reorganizing rooms, disposing of those items you don’t use anymore.  Let’s extend that to the fridge and freezer.  Eating healthier should be reflected in these areas as well as your pantry.   Check to see if some of these sabotaging foods still linger behind those doors.

Let’s replenish our fridge with items that are more suitable for reaching your goals.

Keep your deli drawer full of protein rich foods like deli meats, cheeses, beef jerky, eggs (go ahead and hard boil a few of them to have on hand).  Make sure you arrange your fridge so these are the first items you see.  Instead of a shelf filled with juices, premix some fruity protein drinks so all you have to do is reach and grab.

Your veggie draw should be filled with easy to snack items.  When you open your  crisper drawer do you see a rainbow of colors, shades of greens, reds, orange, blues and purples?  Take your time at the grocery store to shop the perimeter where most of the whole foods are found.  Try a new vegetable each week.  As our taste buds  become more sensitive to the natural sweetness in these foods our attitudes may change too.

Keep your freezer stocked with quick easy to prepare lower carb frozen entrees.  Have frozen meat options available as well as quick thawing fish choices.  Keep those  tempting foods like ice cream of other frozen treats hidden out of sight or out of the freezer all together.

Let’s not forget about the pantry!  What is lurking behind door #2?  Food items in the pantry tend to have a longer shelf life and you may find yourself hesitant to throw things out.  Take a good look at those nutrition labels.  Keep your protein to carb ratios in mind when you consider whether or not to put it back on the shelf!  If you have any doubts – stop by and ask us or send us a message at:success@cfwls.com.


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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.”