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!

Working Out at Home (and having fun!)

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 at home- more convenient and just as fun.  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.

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

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

Station 6PLANK 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.

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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.”