Happy Mother’s day to all of the mothers, mommies, moms, and mums. Today is a day to honor the many sacrifices made by our mothers in always being there for their children. Here at Elevation we especially recognize the physical toll being a mother can have. Whether it be the result of stress eating, sleepless nights, or even just bringing us into this world, our mothers put up with so much. We love you for it.
Happy Mother’s day!
If there is one piece of advice that I gleaned from my experience running the Toronto Marathon, it would be to never run a marathon if you can avoid it. Of course I’m partly joking, the experience was grueling, uncomfortable, and frustrating, and this is exactly why I did it. It’s been said that no one has ever become great by being comfortable, and I have found this to be true in all areas of life including weight loss and fitness.
So many times we look at discomfort as a per se bad thing; however I see the willingness to endure discomfort for a purpose to be badge of honor, worn by those working hard to get what they want. Many times when we see a person who has made significant changes in their fitness we see only their results, but in reality what you are seeing are the culmination of hours spent in the gym, months of ignoring cravings and appetite, and a daily commitment to do whatever it takes to reach their goals.
I hope that you find something worth being uncomfortable for, and when you do that you take pride in the process of getting there. When your stomach growls and cravings hit, smile that you have made the choice to force your body to get rid of fat first. When your legs are sore and you are short of breath during exercise, imagine how your body will change to make your workouts easier. And if for some crazy reason you decide to complete a marathon, drag yourself to the finish line with the knowledge that you are tougher and more determined than all those people sitting at home on a Sunday morning. Remember that while they are being comfortable, you are becoming great.
Andrew, or Coach Drew as he prefers to be called, has worked and been involved in the health and fitness industry for over a decade. While studying Biology in West Virginia State University, Coach Drew also participated in the WVSU Athletic Training program. Coach then earned his ACE personal training certification, training clients for 2 years before obtaining his Crossfit level 1 certification and coaching Crossfit for over 5 years before returning to school for his J.D. Coach Drew has extensive experience in functional athletic training, weight loss, power lifting, and sports nutrition. He loves to share his knowledge with anyone he can, whether they ask him to or not. As for the beekini baby in the photo, her name is MaiLan and she is his princess.
One of the keys to successfully achieving any goal is to develop habits that help you reach it. This is especially true of losing weight. A great way to compliment your new diet is to pick an athletic activity that seems just a little too difficult and just do it. This is something that I have personally learned a lot about when I decided to give myself 12 weeks to prepare for, and run, my first marathon.
Of course not everyone will go from start to marathon in that kind of time frame, but anyone CAN pick a goal that seems just a little too hard for them and tackle it. Whether you choose to run a 5k, pick up a 200 pound barbell, or just walk around your entire neighborhood without sitting down, here are some tips that will help you reach your fitness goals.
Pick a barely attainable goal
After you’ve thought about what kind of activity you want to do, it is a good idea to think of what you could do in 4 months, and decide to do it in 12 weeks. By overreaching just slightly you will be motivated to work harder and may just surprise yourself with how well you do.
Exercise frequently, but don’t hurt yourself
A lot of people, when first attempting to lose weight through exercise, will push themselves to the point of injury early on and find that they unable to continue their new routine. Exercise as frequently as you can so long as you have enough energy and aren’t experiencing pain beyond typical soreness. (If you do experience exercise related pain that is either unbearable or not within you muscle, ask a medical profession before continuing any new program.)
Mix it up
Despite what you may expect, my marathon training program did not involved countless miles ran over days and days. Instead I ran a few times a week, often times running shorter distances repeatedly, and lifted weights throughout. This kind of approach helps keep things fun while avoiding the “repetitive motion injuries”. If you have a specific goal in mind and aren’t sure where to start, ask us and we will try to point you toward an appropriate training program.
Feed your exercise
While you want to be on a calorie deficit in order to lose weight, do keep in mind that the amount of energy your body can burn from body fat in a day is limited. If you have especially difficult workouts, or find yourself exercising vigorously and frequently mention this to your doctor when discussing nutrition plans in order to adequately fuel your body for exercise.
Recover
Stretch well, sleep well, and recover well. You body needs these things to stay healthy and to get strong, so don’t ignore the recovery if you want the best results from your exercise.
That’s it, a few tips to help you get started on whatever activity you decide to pursue. Good luck, and for any of you who are wondering, I am running the Goodlife Fitness Toronto Marathon in 2 days as of this posting. Look for a follow up article after my race for some additional reflections as well as some tips on how to pick your next first goal after achieving your first. I hope to see some of you next year at the Pittsburgh marathon.
Our anticipate opening date is June 1, 2016 at noon. You can stop by to obtain more information, receive B12 shots, and fill out new patient forms. Our first walk-in physician weight loss evaluation hours will be on Friday June 3, 2016 at 3-6 PM and Saturday June 4, 2016 at 10A-1P. In the next couple of weeks, we will be posting more detailed meal plans and insights on weight loss. In the mean time, visit our Facebook page or Twitter feed @ElevationWtLoss for real-time status updates.
– where we will help you meet your weight loss goals to have your best year yet
Our solution for weight loss is permanent lifestyle modification. Here at Elevation, we will help you meet those goals by implementing an effective diet and exercise regimen. Our medical weight loss program encourages combining the Elevation Diet with moderate exercise as a means to reach your goals. We will work with you to create your own individualized plan of action.
At Elevation Medical Weight Loss, one of the most frequently asked questio
n is, “How can I lose the most amount of weight in the shortest amount of time?”
The answer lies in your motivation. The more you are motivated to get healthier and feel better, the faster you will lose that 50 lb that’s dragging you down.
There is such a thing as losing too much weight too fast, and for that reason, we typically recommend at least 800 calories depending on your body weight, with a macronutrient ratio of
40-50% protein: 30-40% fat, 10-30% carb.
Eat 50% protein to lose up to 50 lbs a month. Call today for an appointment with one of our expert licensed physician at Elevation Medical Weight Loss Clinic to find a program that is perfect for you.
Our dietary program focuses on lean meats, green leafy vegetables, and some low-carb fruits such as berries. During your visit, we will individualized a plan that is right for you.
Will phentermine work for me? Am I guaranteed to lose weight?
There is absolutely no diet program or diet pill that can honestly guarantee weight loss. Each person has different needs and we will work with you to individualize your diet plan to achieve the most healthy weight loss. 90% of patients lose a significant amount of weight with our program.
What are the side effects of phentermine or being part of your program?
Well, the most common side effect is weight loss, typically 10%-15% of your body weight in about 2-3 months. The majority of patients experience some degree dry mouth and possible headaches. We recommend increasing your water intake to a gallon of water a day to stay well hydrated. If you are very active or over 6 ft tall, you may need about a gallon and a half of water a day.
What is the cost to participate in the program?
For the price of a cup of coffee a day, you can start losing weight and feel healthier. You will be seen by one of our specialized weight-loss physician for a full medical evaluation. Our expert team will evaluate your weight loss needs using a combination of medications, dietary program, and exercise plan to help you toward a healthier lifestyle.
A month of medications (phentermine, furosemide, and chromium) is $90, or two month for $170.
