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!

Too Busy to Exercise?

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!

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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.”