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Tag Archives: aging

Mindbody Exercise and Weight Loss – What’s the Connection?

Posted on November 07, 2013 by

How Weight Relates to Heartburn

Posted on October 16, 2013 by

Over-Exercising?

Posted on October 07, 2013 by

workout posterToo much of a good thing?  Do you find yourself at the gym every day and planning the rest of your life around your workouts? It may be time to step it down a notch!

Over-exercising can be damaging to your body and is often seen in conjunction with eating disorders. Signs that you may need to modify your fitness plan:

  • You work out for hours at a time each day
  • You are uncomfortable resting or relaxing
  • You work out even when you’re sick or injured
  • Missing a workout causes emotional distress
  • You would rather be at the gym than spending time with friends and family
  • You have missed work or other important appointments to sneak in a session
  • You are always thinking about your next workout

Those daily sessions can prevent the muscles from repairing themselves and increase your risk of injury. Also note, if you exercise and replace the calories you burn, you’re no better — with regard to how much fat you burn off — than if you didn’t exercise.  Yes, we want to burn off more calories than we consume, but the right nutritional mix with a reasonable fitness routine will provide that calorie deficit.

Our counselors and personal trainers are here to help you find a good balance of diet and exercise. You are on your way to where you want to be – let’s keep your metabolism revved!

Exercise Repetitions – Think Slow & Safe!

Posted on September 30, 2013 by

Think you can finish that 30 minute workout in just 15?  Guess again.  Exercise speed makes a big difference in both risk for injury and actual strength building.

Those quick exercise repetitions place a great deal of stress on the muscle and connective tissue at the start of the repetition.  By performing each lift with a slow and controlled movement, you get even tension throughout the range of motion.  It is recommended that one repetition take one to two seconds for each lift (Concentric contraction) and three to four seconds for the release (Eccentric contraction).

The most common exercise misquick fixtake is related to technique.  Too much resistance can lead to poor form as a person tries to compensate for the weight.  Speed is substituted for strength when you bounce at the bottom of a squat or rebound the bar off of your chest in a press.  Watch yourself in a mirror or book a session with one of our trainers to demonstrate the correct way to perform an exercise .

Using momentum and fast training speeds can actually decrease the training stimulus and increase your risk of injury.  Remember – be slow & safe!

Are You Ready to Lose Weight?

Posted on September 09, 2013 by

ready

Only you have the power to change your life and improve your health so why wait?  Sounds easy enough doesn’t it?  But as you know, there’s more to it than that.

I have to ask you to answer this question honestly – “Are you ready for weight loss?”  You need to really think about this before you can expect to be successful.  Otherwise, your lack of readiness will be an obstacle that is rarely overcome.

Let’s take it another step further.  If you want to lose weight and improve your health but find that deep down you really don’t want to change your behaviors, then you must ask yourself…Why?  Is it fear of failure?  Is it fear of success?  Is it too much work?  We are all resistant to change to some degree.  We all have our own unique “barriers” that keep us from what we want.  What are yours?

You may just want a quick fix.  If so, we can help you do that.  However, why just get a quick fix when you can lose weight/improve your health and learn how to make positive changes for life?  You’ve heard it before “if you keep on doing what you’ve always done you will get the same results”.  Knowing that you need to change is one thing…doing it is another.  So what do you do?

Think about it.  You choose to make changes every day (you move, you get married, you start a family, you face challenges, change jobs and more).  Certainly these changes aren’t easy but you make them.  Why is losing weight often harder?  I think it may be that you don’t resist change…what you resist is BEING changed.  Sometimes the only way you feel in control is to resist the change.  So what do you do?

1. Freely choose (for yourself) to lose weight.  When you freely choose, you OWN your decision.

2. Define the outcome you want (important to YOU, write it down, list the reasons for changing and  review them often).

3. Design a plan to achieve your goal (often the most difficult part).  Describe what you will do to achieve your goal(s).   We are great at helping you do this and keeping you accountable.

4. Choose alternate pathways when necessary as long as they lead you to the same destination (especially as it relates to food/activity choices).  Remember that detours are a part of the journey – don’t give up on your destination just because you get a little “off track”.

5. Write down your specific goals.

6. Plan, plan, plan and plan some more.  (Write it down and leave little room for error)

7. Recruit support and make a plan for dealing with saboteurs.

Your destiny lies in your hands.  We are here to help and I can assure you the outcome is worth the journey!

 

Don’t Just Sit There – Take a Walk!

Posted on September 05, 2013 by

walkIt 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.

Walk Jog Run posterDo you have a fitness goal?  We are offering a 6 week seminar in ‘5K Training’ beginning in September.  Jim Bradley will be teaching a class in preparing for a 5K (or longer) walk, jog or run. Setting and achieving goals is part of the weight loss process and fitness can be a very enjoyable part of that journey!  Sign up today! 

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 the Weight Management University™ programs and optional fitness center memberships are only $29 a month.

Check for monthly personal training specials as well – a personalized plan or fitness routine designed just for you by our highly trained staff!

 

Rx for Joint Pain

Posted on September 04, 2013 by

Rx SeptemberI hope you had a wonderful summer filled with fun activities and quality time with those that mean the most to you.  For me, it never seems like there is enough time for that and you may feel the same way.

September is somewhat similar to January.  I don’t mean with regards to the weather.  Rather, it’s a great time to re-group and focus on you and your goals.  For many, it’s time to get back on track with your weight loss, especially if one vacation turned into a couple of months to “splurge” and stray from what keeps you looking and feeling your best.

This month’s newsletter is a prescription for healing and/or improving a complaint common to about 1/3 of adults – joint pain.  The three most common areas for joint pain are #1 knee, #2 shoulders and #3 hips.   One of the best remedies for such pain is…you guessed it…weight loss.

As you likely know, joints form the connection between your bones.  They not only support your body but they also help you move.  Joint pain can be caused by injury and sometimes injury results from your joints having to carry a larger load than they were intended to support.  Although I    cannot guarantee you will be free of pain, I can tell you that with as little as 10% excess body weight loss; your joint pain usually improves.  As you continue to lose weight, your pain can be   entirely eliminated or significantly improved – we see this every week.  So what are you waiting for?  Let us help you begin losing weight today so you can feel better soon.

Announcements:

The doctor is in for people across the USA every Tuesday during an interactive webinar – yes – time to ask Dr. Clark questions every single week!   Beginning in September,  Losing It Hampton Roads is moving beyond Hampton Roads – by popular demand, it is becoming Losing Weight USA (learn more at www.LosingWeightUSA.com)!  We are also adding FREE weekly medical and surgical weight loss podcasts which can be played on your favorite portable device (phone, iPad, iPod or computer).  You can subscribe at www.cfwls.com/podcasts  Join in – you never know what expert and/or successful patient will be chatting with Dr. Clark each week (maybe it will be you)!  Best yet, you can listen to the podcasts whenever it fits into YOUR schedule!

Preparing for Weight Loss SurgeryThank you to everyone who supported my second book in our “More Life” series.  It went to #1 Best Seller on Amazon within 6 days in two categories!  It is great being able to support our mission: At the Center for Weight Loss Success, our Mission is to create a community of motivated people who understand how to manage their weight for life.

 

Too Busy to Exercise?

Posted on August 26, 2013 by

images (1)This is the most common excuse (yes, it is an excuse, not a reason!) for not getting enough exercise. Just 30 minutes of exercise a day can make such a difference in your weight loss progress and general health.

Lunchtime workouts are a perfect fit for those who won’t exercise once they get home.  They can help you clear your mind, improve your mood and also give you a boost of energy for the afternoon. It does require a bit of planning. Pack a lunch, put your tennis shoes and/or gym bag in the car and write it on your schedule. Get creative, it can be something as simple as a walk around the parking lot or a short list of exercises you can do in your office.

If lunch-hour won’t work, but you can find small pockets of time throughout the day, try putting those 10 minute breaks to work for you! Keep it mixed up—vary your intensity and location on the cardio workouts and change the order of your strength training exercises. Pencil in something like this and see if it could work for you!

♦ Day 1: Three 10-minute cardio workouts

♦ Day 2: Two-three 10-minute strength workouts

♦ Day 3: Two-four 10-minute cardio workouts

♦ Day 4: Rest or easy walk

♦ Day 5: Two 10-minute cardio workouts, one 10-minute strength workout

♦ Day 6: Two 10-minute strength workouts, one 10-minute cardio workout

No need to visit a gym for these, exercises that use body weight or tubing would be perfect for home or office.

Run a 5K - Sign up today!

Run a 5K – Sign up today!

Is the gym on your way home from work?  It might be a great way to work out the tension that has built up during the day. We offer classes Monday through Thursday in the late afternoon/evening.  Or sign up to train for a 5 or 10K event!  Jim Bradley will be teaching a seminar on Tuesdays at 7 p.m. to help you reach that goal.

Those that take the time to schedule exercise into their busy days will be the first ones across the finish line!

How to Stop the Clock? Exercise and Aging

Posted on August 19, 2013 by

You're as Young as You Feel!

You’re as Young as You Feel!

You will notice the changes by the time you’re 30 – what happened to the body you had in college? Diminished aerobic capacity and loss of muscle can leave you feeling breathless and exhausted with normal daily activities. Most Americans also put on 3-4 pounds a year! Add to that slower reflexes, memory lapses and a decrease in coordination – that’s right, aging is not for the timid.

No one can stop the clock but you can definitely slow it down! The key is regular activity. You don’t need to be an athlete, just enjoy a variety of things that keep your blood pumping. Dr. Clark tweeted just last week that a recent study showed the more time you spend sitting, the higher your biochemical markers for developing diabetes & metabolic dysfunction. There are so many reasons to get moving but how do you start?

Start slowly – something as simple as walking 30 minutes a day will provide benefits. A balance of different exercises will help you optimize your strengths.

Cardio exercise keeps the heart muscle strong and the arteries flexible and generally results in lower blood pressure. Cardio or endurance exercise does many things for you. It reduces body fat, increases sensitivity to insulin, and lowers blood sugar levels. Exercise can improve sleep and lift your spirits, off-setting anxiety and depression. It can also help improve your reflexes and decrease age-related memory loss so let’s get moving!

Resistance exercise using light weights or machines will increase lean body mass and improve your bone density allowing you to remain stronger and more independent as you celebrate those birthdays.

Flexibility training will keep you limber and allow for greater range of movement making daily activities easier and more fun. Stretching can be done anytime but is ideal as a warm-up or cool-down when paired with a cardio exercise.

Balance exercises will help you avoid injuries and move more gracefully – this does not happen on its own, you must work at it.

Do you want expert advice? Our personal trainers have years of experience in this area. Join in on our fitness classes or pick up our special on personal training this month and get moving!

Mind-Body Benefits to Weight Loss

Posted on August 12, 2013 by

Sign Up for Tai Chi!

Sign Up for Tai Chi!

Get over the notion that this type of exercise is only for ‘those’ kind of people!  Yoga, Pilates, & Tai Chi have gained popularity over the past few years but still many do not consider this type of exercise for them.  Are you one of them?  What is holding you back?

Mind-body exercise encourages body movement with mental focus and controlled breathing.   It’s been proven to improve strength, balance, flexibility, lung capacity, circulation and enhance overall health.  You could achieve better posture and let go of some of the tension that you carry in your shoulders.  Almost anyone can participate and very little equipment is necessary.  Modifications can be made if you have trouble getting up and down to your knees.

Yoga has roots in India and has been practiced for over 2000 years.  There are many different types of yoga practiced today. On Thursday evenings at 6 p.m., we offer Hatha yoga, a basic stretching and strengthening class that focuses on relaxation and breathing.  Those in our class indicate they feel more fit, have more energy, are happier and less stressed.

Pilates is a much newer mind-body exercise but has some similarities to yoga.  The focus is on core stabilization. It is low impact exercise and ideal for injury prevention and rehabilitation. Pilates has six principles: concentration, control, centering, breathing, flow and precision.  These help train the body to move efficiently. The balance between strength and flexibility creates a healthy, vigorous and symmetrical workout for all muscle groups resulting in a leaner, more balanced, and stronger body.  Susan leads a PiYo class on Wednesday evenings at 5:30 p.m. PiYo is a wonderful fusion of Pilates, Yoga and Stretching that will help you burn calories and build lean body mass!  The dynamic movement increases strength, balance, and agility, while being easy on the mind and joints.

The mind-body connection contributes more to weight gain and weight distribution than most of us realize. Stress is a common factor in people who are over-weight.  Your body responds to ‘issues in the tissues’ – in other words, you hold emotion in your body. ‘In a nutshell’, your thoughts influence the shape, structure and functioning of your body and your body reinforces your mental or emotional state. When you become ‘weighed down’ by life, your body responds accordingly!

We are introducing a different mind-body class in September.  Ann will begin teaching a 6 week class in Tai Chi on Wednesday evenings immediately following PiYo.   Tai chi is an ancient Chinese tradition that, today, is practiced as a graceful form of exercise. It involves a series of movements performed in a slow, focused manner and accompanied by deep breathing.  Tai chi is low impact and puts minimal stress on muscles and joints, making it generally safe for all ages and fitness levels. In fact, because tai chi is low impact, it may be especially suitable for those that find traditional exercise classes difficult.

I encourage you to sign up for this new class. Bring your own mat or borrow one of ours until you find one you like.

Lighten up and Live well. Namaste~