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!

Think Color on Your Plate

choices squareWhy focus on what you shouldn’t eat?  That’s a very short list when you consider the abundance of foods that you can & should eat!

You want foods that are flavorful and fun to eat.  Vegetables & fruits are not only packed with flavor but have the fiber you need to keep your body happy.  The entire rainbow in the produce aisle is a natural source of energy and give you essential vitamins, minerals & phytonutrients to help protect you from chronic diseases. To get a healthy variety, think color.   Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like folate, potassium, and vitamins A and C. Consider picking up some green spinach, orange sweet peppers, black beans, yellow squash, purple eggplant, red watermelon, blueberries or white mushrooms the next time you’re filling the frig.

Fresh fruits and veggies are perfect for busy lives, it’s nutritious, yet easy to eat on-the-go! They are a natural source of energy and give the body many nutrients you need to keep going. Substituting fruits and vegetables for higher-calorie foods can be a great way to feel full and satisfy your cravings for something crunchy or sweet. Adding a second vegetable to your main meal can round out your plate and help you meet your daily needs.  The Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day. (Serving sizes vary and you will want to know the carbohydrate counts, don’t forget to record it in your journal).

Frozen options work well too and are nearly as healthy as the fresh varieties.  Pop them in a steamer bag and they take only a few minutes to put on the table.

With all of the Farmers Markets in our area, visit one this week and take a look at all there is to offer.  Bring a bag with you so that you can take some home! Make it a goal to try 4 new vegetables or fruits in the month of July – that is just 1 a week – you can do it!

30 Day Fitness Challenge
30 Day Fitness Challenge

Tomorrow is the start of another month and another opportunity for you to improve your health & fitness level!  Download the July Core Challenge and get fit!

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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.”