Newsletter
May, 2009
The focus of our May, 2009 newsletter is Tips for Weight Loss Success this Summer! From my perspective, you should continue the weight loss habits we stress at
ü Get plenty of rest. Your body and mind will thank you!
ü Exercise – replace the words “can’t exercise” with the words “won’t exercise” and you will understand why you might not be working fitness into your daily routine (since we all have a choice each and every day). Summer is a great time to get out there and enjoy activities that you love – include a buddy for improved compliance. Replace “can’t” or “won’t” exercise with “will” exercise and you’ll reap the many benefits – I promise!
ü Take in twice as much protein each day as you do carbohydrate (easy to follow rule of thumb).
ü Take your vitamins every day (at least your multivitamin, essential fatty acids & B-Complex)
ü Remember that it is your personal responsibility to ensure your success! You make your own choices – make every day choices that support the goals you have…baby steps to long term success!
It is easy to slip a little while on vacation or celebrating with friends, but this cannot be used as an excuse to abandon the healthy habits you have begun since you joined the program at
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If there are particular topics you would like to see addressed in our monthly newsletter, please submit them to support@centerformetabolichealth.com We value your input, your ideas and your feedback!
Expert Advice for Summer Weight Loss
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Claire Behrens, LWMC - Managing Eating Out at Summer Events
Get out there and enjoy those summer events and still reach your weight loss goals! Tips for success include:
1. Don’t go hungry and don’t skip breakfast in order to save calories for later. It always helps to have a nutritious snack before going out that includes at least 15 grams of protein. When you eat your snack, a glass of water with your snack may also help to take the edge off your hunger and make the foods look less tempting.
2. Control portions. If necessary, have a little taste of foods that you enjoy that don’t necessarily help your weight loss efforts. Don’t start eating a food that you feel you can’t control.
3. Visualize yourself at the event making smart choices. Remember your weight loss goals and the reasons you decided to embark on a weight loss journey.
4. Plan. Plan. Plan. Take a dish and/or snacks that you know will both satisfy and keep you on track.
5. If all else fails, take a cough drop. It’s hard to taste and enjoy foods after you have been sucking on a menthol.
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Penny, RN, BSN – Drink to Your Health
Are you drinking enough water? With summer on the way, our water consumption is important in preventing dehydration. Our bodies can lose 2 to 3 quarts of water a day so replacing that loss is critical. Here are a few tips to help you get those 64 oz of water a day.
1. Fill a designated pitcher each morning with your 64 ounces of water. Pour your individual servings directly from your pitcher throughout the day. Complete your pitcher by the end of your day. This way you can see how well you’re keeping up. Remember to pace yourself so you aren’t consuming it all at one time.
2. Have a large 8 ounce glass of water with each transitional time of your day: upon waking, as you leave the house, when you get to work, at your lunch break, during that afternoon meeting, as you leave work, in the car on the way home etc. Make it part of your routine.
3. Incorporate it into your bathroom trips. Drink a large glass of water right after each of your potty breaks to replenish yourself.
4. Carry a refillable 8 or 12 ounce bottle with you at all times so you can sip from it easily throughout the day. Place the appropriate number of elastic bands on it and move them from the top of the container to the bottom as you refill your bottle.
5. Not much of a water drinker? You may want to add a flavoring to entice you: Lipton To Go (0 cal), Crystal Light (5 cal), Sugar Free Torani Syrup (0 cal), lemon or lime juice.
Sybille Baumeler, LWMC – Top 5 Ways to Fit in Fitness This Summer
Staying or getting fit during the summer months can be a challenge. However, it is a great time to begin or maintain your fitness routine. Here are some tips for success. Try them and experience the many benefits of feeling fit – you won’t regret it!
1. Take advantage of the longer, warmer days that the winter does not offer. You can go for a relaxing walk or jog around your neighborhood after dinner without having to worry about having enough light. Take a friend or family member along to add to the fun.
2. Going to the beach is a great way to get in tons of activity without realizing it – especially if you make it an affair for the entire family. You can burn loads of calories swimming, building sand castles, playing volleyball and walking up and down the boardwalk. Don’t forget the sunscreen.
3. Instead of just sitting around after loading up on the barbecue at your family picnic, organize a game of dodge ball, softball or tag.
4. Go to
5. Biking! If you don’t want to go mountain biking on the trails by
Upcoming Healthy Living and Fitness Classes…Don’t miss them!
Pre-registration is required – call 757.873.1880 or visit www.CenterForMetabolicHealth.com to register!
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Date |
Healthy Living Classes |
Group Exercise |
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Sat 5-2-09 |
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9:00am-10:00am Boot Camp (Store Open 10-10:30am) |
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Mon 5-4-09 |
5:30pm-6:30pm Weight Loss Meal Ideas |
6:30pm-7:30pm |
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Tues 5-5-09 |
9:00am-10:00am Vitamin Supplements |
10:00am-11:00am |
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Wed 5-6-09 |
4:00pm-5:00pm Vitamin Supplements |
5:00pm-6:00pm |
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Sat 5-9-09 |
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9:00am-10:00am Boot Camp (Store 10-10:30am) |
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Mon 5-11-09 |
5:30pm-6:30pm Motivation |
6:30pm-7:30pm |
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Tues 5-12-09 |
9:00am-10:00am Benefits of Weight Loss |
10:00am-11:00am |
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Wed 5-13-09 |
4:00pm-5:00pm Benefits of Weight Loss |
5:00pm-6:00pm |
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Sat 5-16-09 |
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9:00am-10:00am Boot Camp (Store 10-10:30am) |
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Mon 5-18-09 |
5:30pm-6:30pm Hunger |
6:30pm-7:30pm |
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Tues 5-19-09 |
9:00am-10:00am Journaling |
10:00am-11:00am |
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Wed 5-20-09 |
4:00pm-5:00pm Journaling |
5:00pm-6:00pm |
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Sat 5-23-09 |
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9:00am-10:00am Boot Camp (Store 10-10:30am) |
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Mon 5-25-09 |
CLOSED – HAPPY MEMORIAL DAY! |
CLOSED |
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Tues 5-26-09 |
9:00am-10:00am Importance of Water During Weight Loss |
10:00am-11:00am |