Tag Archives: strength

How Do I Find a Qualified Weight Loss Surgeon?

Posted on July 09, 2018 by CFWLS

The search for a qualified weight loss surgeon can be completed in a number of ways. Some of the more common methods include:

Personal referral from someone you know
Referral from your primary care practitioner
Online search
Author/Expert Publication such as a journal or the book you are reading
Local marketing (i.e. radio, billboard, TV, newspaper or other publication)

Remember to ask the questions reviewed in my previous blog. Evaluate the available options and select the surgeon, staff and program that will best fit you and your needs. This is a decision that requires careful consideration. Talking to someone who has already had surgery with the surgeon you are considering is often very helpful.

You will want to attend an on-site seminar with the surgeon (not just his/her assistant or office staff). This is a great way to get to know the surgeon, learn about the various procedures he/she performs, their particular outcomes, the comprehensive program they offer, get to meet their staff and learn more about your options. If you are unable to attend an on-site seminar, many surgeons also offer a comprehensive online webinar such as the one on our website at www.cfwls.com.

Will I Need to Take Vitamins and Supplements After Weight Loss Surgery?

Posted on June 11, 2018 by CFWLS

Yes, you will need to take vitamins. Supplements are helpful but not a requirement. Actually, whether or not you have weight loss surgery, you should be taking vitamins. Supplements can be helpful as well, especially if you are trying to lose weight. You should also make sure your vitamins/supplements are pharmaceutical grade so that the quality of their content is monitored and guaranteed. The nutritional store at the Center for Weight Loss Success only carries such vitamins and supplements and our patients love them. (www.cfwls.com)

The common vitamins that will likely be recommended for you (may vary depending upon the surgeon) include the following:

Multivitamins: Taking vitamins will be a lifelong commitment for all patients who have had weight loss surgery. In the beginning, you should take two chewable complete multivitamins each day. At one month after surgery, you may be able to progress to taking two regular vitamins daily. We recommend two vitamins each day during the first year when your weight loss is most rapid. After the first year, you should continue to take one multivitamin a day. Women may want to consider a prenatal vitamin if pre-menopausal.

B-Complex: Usually around 1 month after surgery, we recommend that you also add one B-Complex vitamin each day (or even 2 per day). The B vitamins assist in muscle and nerve functioning and have been shown to increase a person’s energy level over time. You cannot overdose on B vitamins. If you take in more than you need, you will simply rid yourself of any excess through your urine. It is common for B vitamins to cause your urine to be darker or a brighter yellow. This is normal. If you prefer, B-Complex is also available as an injection at the office as appropriate.

Essential Fatty Acids (EFA’s): Take them – they’re just good for you. By taking fish oil supplements, Omega-3 fatty acids are ingested in their biologically active form. They can be directly used to support cardiovascular, brain, nervous system, and immune function. The mini-soft gels are smaller and have a natural lemon flavor to prevent a “fishy” after taste. Our product is ultra-filtered to guarantee removal of mercury and other possible contaminants. Most people should take 2-4 soft gels per day. They are also helpful to prevent constipation.

Magnesium-Potassium: During weight loss your body will tend to waste both magnesium and potassium. Both of these minerals are essential to normal muscular and cardiovascular function. Magnesium is involved in over 300 biological reactions throughout the body. It can help prevent/treat fatigue. If you are prone to muscle cramps – you need to add this supplement. Typical doses are 1-4 tablets daily with food.

Will I Have to Exercise After Weight Loss Surgery?

Posted on June 04, 2018 by CFWLS

The short answer is “Yes”. Exercise is extremely important following weight loss surgery because you will be losing weight at a rapid pace. Your body will try to fight this weight loss by attempting to store fat for this perceived starvation. Your body does this by burning muscle mass and storing fat. This is undesirable. To combat this effect, it is important to exercise regularly so that your metabolism is increased and your body burns fat rather than muscle mass.

If you decide to have weight loss surgery, you should seize this opportunity after surgery and integrate activity/exercise into your daily routine. This will not only help you through any plateaus, it will help you build muscle, enhance your metabolism and overall energy, and greatly influence your overall success.

I encourage walking beginning the day of surgery to improve circulation. Early walking forces the heart to pump blood throughout the body and prevents it from pooling in your legs which could cause clots that are potentially life threatening. The more walking you can do, the better. We ask that you avoid lifting heavy weights or doing sit-ups/abdominal crunches until you are at least 4 weeks from your surgery. Prior to that time, you may ride an exercise bike, or swim (not until 2 weeks from your surgery). When you choose your particular exercise program, make sure it incorporates weight training along with some form of aerobic/cardiovascular exercise.

Most everyone knows the benefits of exercise – it’s just doing it that is difficult. We all can find excuses (not enough time, not enjoyable/boring, inconvenient, lack of resources, don’t know how, etc…). The bottom line is that you must make time for exercise and make it a priority. This is easy to say, but hard to do.

The benefits of exercise are many. Some of these benefits include:

Decreased appetite
Decreased blood pressure
Decreased stress level
Reduced risk for development of heart disease
Reduced risk for colon and other cancers
Reduced depression and anxiety
Improved balance and independent living
Improved digestion
Improved self-esteem
Improved flexibility
Improved energy levels
Improved sleep pattern
Improved sexual satisfaction
Improved overall quality of life

So you may logically understand the benefits of exercise. If you still choose not to exercise, you must ask yourself “why?” Determine your roadblocks to exercise and then identify solutions to the roadblock. Once you “get the fever” for exercise after doing some form on a regular basis, you will wonder why you didn’t do it earlier. If you choose weight loss surgery, you are making a life changing decision. Maximize the benefits of this decision and commit to a regular exercise program. You will not regret it. Your weight loss will be enhanced and your overall quality of life improved.

It does take time and effort to get started. In addition, after you have had surgery, you may have some feelings of fatigue for the first one to three months after surgery. Until you can begin a more vigorous exercise program (4 weeks after surgery), walk as much as possible. If you are unable to walk due to a health problem/disability, perform as much upper body exercise as you can tolerate using light weights (until 4 weeks after surgery). If you have cardiac/respiratory problems, be sure to obtain clearance for starting an exercise program from your primary care physician and/or specialist.

Choose a fitness program that will work for you. It should be tailored to your specific needs, abilities, preferences and activities that you will enjoy. Otherwise, you will be tempted to quit.

Remember that at the Center for Weight Loss Success, we love making fitness fun and specialize in starting wherever you are. We work privately with our patients and offer three personal training sessions as a part of their Weight Management University for Weight Loss Surgery™ program. Our certified trainers love working with clients at all levels of fitness. You can also participate in our Group Fitness classes as a part of your program. Remember, you are not alone. Please use these resources available with your experienced bariatric surgeon/center to enhance your weight loss and improve your overall health and metabolism.

When starting a workout program, take it easy. Be sure to gradually work up to at least 30 minutes of vigorous exercise three or more times a week. Stick to it and strive to make exercise a habit (usually considered a habit once performed regularly for at least three months)! You won’t see dramatic changes overnight but you will see dramatic changes over time.

When you exercise, be sure to warm-up prior to the activity and cool down/stretch after the activity. Do not lift too much weight (increase weight gradually), and remain hydrated – be sure to drink water before and after your workout.

Walk Your Way Healthy

Posted on October 16, 2017 by CFWLS

So often people want to exercise, but they don’t know where to start. Walking is a great place to start. Walking is typically easy on the joints, can be done anywhere, and all you need is a comfy pair of shoes.

HOW TO GET 10,000 STEPS A DAY
Everyone knows movement is good for the body. The hardest part is often finding the time, especially if you have an office job. However, 9-5 is a long time to be sitting at a desk. But don’t worry, anything is possible with a little bit of change.

Walking is the best way to start adding movement into your day. Walking is typically easy on the joints, can be added in small time frames, and needs no fancy equipment.

If you have the option, I highly recommend an activity tracker. While pedometers and activity trackers are in no way a necessity, seeing your steps add up can motivate and inspire you to keep moving. Seeing your steps also adds accountability. You may think you are getting an adequate amount of movement, but having a concrete number to track will help you ensure you are hitting your goals.

If you are new to walking try to hit 10,000 steps a day at first. That may seem daunting, but think of reaching 10,000 steps in smaller goals. Set a small goal to hit 250 steps/hour or 100 steps/30 minutes throughout the day. Newer activity trackers can often be set to alert you at different times of the day or a well-placed post-it note can sometimes be all it takes to keep your mind focused on your goal. Also start to recognize what activities equal 100 steps. You’ll be more motivated to continue changing your habits if you can see a concrete benefit that results.

If you are at a desk for the majority of the day there are great ways to sneak in steps throughout your day:

1. First, stepping side-to-side does count! Stand and pace as you read your emails in the morning. Are you brainstorming with colleagues? Don’t be afraid to stand and move as you think. The fun thing about counting steps is every step counts! Even if you’re not walking anywhere.

2. Park in the back of the parking lot. This advice is nothing new. But it still stands as good advice. I bet walking into work in the morning from the last spot in the lot can easily get you 100 steps.

3. Do you take an elevator? Change to taking the stairs. If you are new to stairs don’t feel like you have to conquer them all at once. Simply walk one flight up and then take the elevator the rest of the way. Add in the extra flights as you get stronger. Fitness success is about making a lot of little changes over a long period of time. It’s not about making a lot of changes all at once.

4. Rather than emailing or calling a coworker, walk over to their cubicle.

5. Walk the longest path to the bathroom, printer, scanner, fax, kitchen, water cooler, etc.

6. Take a short walk during your lunch break. Instead of spending your time driving to and from a restaurant, pack your lunch and then squeeze in a short walk with the time you saved.

7. Dress for success! Keep a change of shoes, socks, undershirt, etc. in your car during warmer weather for your longer lunchtime walks. In the winter, keep mittens, hat, and a scarf handy.

8. If it’s still too cold in the winter or too hot in the summer you can head to your nearest mall. Walking end to end one time is sure to add up!

9. Be the one who walks the dog, gets the mail, takes out the trash, and picks up the house before bed

10. Make time with your family count. Take a walk after dinner. Start playing Pokemon Go with your kids. Dance in the kitchen as you cook. Start a new hobby like bird watching, golfing, or hiking. Free time is when you’ll really rack up the steps.

Once you start tracking your steps you’ll be motivated to squeeze in more steps and set new goals. More importantly, you;ll be finding more ways to live a happy and long life. Steps don’t just result in better physical health. Walking will give you more opportunities to de-stress and clear your mind. Innovative ways of hitting your step goals will create new hobbies and create family memories. The more you get moving the more life you’ll have in each step.

Join the CFWLS Steps for Success and add your daily steps to our group walks! It’s easy – just log into World Walking and join the group. It’s fun and a great way to stay inspired.

If you would like more advice on reaching 10,000 steps a day contact a CFWLS personal trainer or lifestyle coach today.

Contributed by Spring Teller, CPT, Group Instructor

Boot Camp – A Workout for All Ages and Stages

Posted on February 01, 2016 by CFWLS

I’ve been a fitness instructor for 27 years. I teach 12 classes a week, 8 different formats, to clients of all ages and fitness levels. Class participants often ask about my favorite class format. I always hesitate because I enjoy all my classes, but my secret favorite is BOOT CAMP! Just the name sounds intimidating to most people. This class is a combo of cardio and strength training and torches fat and calories. But is it really for EVERYONE?

Many people tell me they will come to boot camp once they got in better shape! That seems oxymoronic since fitness classes are meant to get people in shape. The mind set is that the class is so challenging that it can’t be attempted until a certain fitness level is achieved first. Well, I’m going to debunk that myth. First of all, we all have to start somewhere with our fitness level. You challenge yourself and do what you’re able. I don’t expect perfection in my classes. What I expect is effort.

Everyone needs to step out of their comfort zone and attempt the challenges. If it doesn’t challenge you it won’t change you. Safety is number one and it’s perfectly acceptable to modify any of the moves. I have a variety of participants from beginners to triathletes in my class.

Boot camp is a great workout because:
1. Burns a lot of calories and promotes weight loss.
2. It’s diverse, yet intense.
3. Most of the workout is timed so you can go at your own pace.
4. All the moves can easily be modified.
5. There’s no choreography. It’s straight-forward, challenging but easy- to-follow moves.
6. Variety—it’s hard to get bored in this class! Different types of equipment are used: balls, Bosu’s, steps, gliders, and more.
7. Built in rest periods.
8. East to check your progress from week-to-week.
9. Comprehensive—you get everything you need in one workout and it’s highly effective in burning calories and fat. It incorporates strength training, cardio, speed, agility, power, flexibility, and more!
10. It doesn’t require much coordination.

The following people may NOT be good candidates for this class:
1. People with hypostatic hypertension or veritigo.
2. People with serious orthopedic problems—knee or back issues.
3. Pregnant women.

Examples of Modifications:
1. Wall push-ups in place of regular pushups (or on the knees).
2. Wall squats in place of standard squats (lower down as far as you can).
3. Stepping up and down on the step in place of jumping.
4. Floor touches instead of Burpees (or extending one leg at a time).

Boot camp classes should be designed to accommodate and challenge all fitness levels. It’s important to trust and enjoy your instructor. Shelly Thomas teaches Boot Camp every Saturday at 8:30 here at CFWLS. The members are thoroughly enjoying the class along with Shelly’s fun personality and expertise. Come join the fun every Saturday. It will be the perfect start to you day!

Arlyne Spalla-Benson, LWMC, CPT

***Watch for word on our Self-Defense Boot Camp course coming up soon! This will be a 4-week course taught by Shelly Ann Thomas – beginning March 16th! Sign up in the Nutrition Store or call us at 757-873-1880. Price for WLF & WMU Members is $20 – Non-Members are welcome too for just $40!***

Weight Loss Surgery Success – Weight Training for Women

Posted on July 22, 2015 by CFWLS

Podcast (weight-loss-surgery-success): Play in new window | Download (Duration: 16:24 — 11.3MB)

What Could Be Sweeter Than A Healthy Heart?

Posted on February 16, 2015 by CFWLS

The 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.

Weight Loss Surgery Success – Optimizing Your Own Testosterone Levels

Posted on January 14, 2015 by CFWLS

Podcast (weight-loss-surgery-success): Play in new window | Download (Duration: 18:39 — 12.8MB)

Doc Weight Loss – Strength Training for Women

Posted on January 07, 2015 by CFWLS

Podcast (docweightloss): Play in new window | Download (Duration: 16:24 — 11.3MB)

Making Home Workouts Fun!

Posted on October 27, 2014 by CFWLS

Everyone 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 4: MOUNTAIN CLIMBERS (hands on a table or couch for modification)

Station 5: SQUATS (either against the wall or in front of a chair or couch)

Station 6: PLANK 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

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!

Thanks to Dr. Clark...