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!

Quick (and EASY) Ways to Stay on Track

christmas_runHere at CFWLS we want you to be as stress-free as possible! However, with all of life’s pressures, stress will be inevitable and unavoidable. Don’t allow the commotion and distractions of the Holidays to de-rail your new, improved eating habits and consistent exercise program. There are conceivable ways of fitting in quick meals and workouts even on the busiest of days.
Here are examples of squeezing fitness into a hectic day:
1. PEDOMETER: 10,000 steps a day equal 5 miles. Even if you’re unable to hit the gym, actively moving your body throughout the day can help you reach your goal of 10,000 steps.
2. BREAK IT UP: It’s perfectly fine to break up your workouts during the day. Get out of bed just 15 minutes early to work out. Then, exercise 15 minutes later in the day.
3. TABATA: A form of HITT (High Intensity Interval Training). Tabata is a very effective way to get a powerful workout in a condensed time. It’s 8 rounds of high intensity exercise for 20 seconds with a 10 second break. Repeat several rounds depending on your time constraints. You can choose whatever exercises you like as long as they challenge you. Use modifications if necessary. For example:

20 seconds jumping jacks/ 10 second rest 20 seconds squats /10 second rest
20 seconds push-ups / 10 second rest 20 seconds high knees/ 10 second rest

Here are examples of Quick Protein Meals when time is not your friend: (From our Nutrition Store)
1. SHAKES: Quick and easy if you’re on-the-go (29 grams Protein).
2. SOUPS: Warm yourself up with one of our microwaveable soups (23 grams Protein).
3. VEGETABLE CHILI: Hearty and delicious (15 grams Protein).
4. BEEF STROGANOF: A yummy microwaveable meal (23 grams Protein).
If you’d rather make a home-cooked meal but are strapped for time, go to Pinterest on our website for some great quick protein meals. For example, parmesan crusted broiled flounder (less than 20 minutes from start to finish). Or, crustless quiche which can be used for breakfast, lunch, or dinner, is a popular choice.
It may be necessary to take shortcuts in order to fit in all the shopping, parties, and holiday events. But you CAN do it without sabotaging your weight loss efforts. Enjoy the Holidays. Merry Christmas!

Share or Bookmark


Let us know how we can help you reach your goals!

You have questions; we have answers! Just reach out to us and we’ll help you figure out the best way forward. Our team looks forward to guiding you every step of the way.

TEXT: Sign up for text messaging and never miss a sale! Text CFWLS to 33222 for money-saving special discounts.

EMAIL: Sign up for news, information, and special product discount emails. Click here to subscribe.

Join our Email List!

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.”