Losing weight can be a difficult battle, and the struggle can seem hopeless at times. At FIT Medical Weight Loss we know that a positive state of mind helps get you through those difficult moments. Having a positive affirmation handy to put you in the right frame of mind makes all the difference. We found this inspiration, read it, believe in it and know you can get there one day at a time with the FIT Medical Weight Loss Program.

Servings: 6 servings Time: 15 minutes

Bench Dips are an exercise that uses your own body to tone and strengthen the tricep (back of the arm) muscle. I always get asked, women especially, How can I tighten up the back of my arms? Here is a very easy way to do it in the comfort of your own house with a simple dining chair.

There is something I like to call the “Biggest Loser Complex”. After several years of being in the weight loss/fitness industries I have realized there is an emerging issue that is de-railing people from their weight loss goals it is called Unrealistic Expectations. The reason I refer to the expectations as the “Biggest Loser Complex” is because millions of people have watched this show, season after season and seen amazing weight loss results. They see people lose 20 lbs a week and 100+lbs over the course of the 16 episode season. These people are in environments that are completely controlled, where they exercise 6 hours a day minimum and are prepared meals and given groceries to stock the Kitchen. Who among us has the access or ability to do any of these things? And lets admit it your chances of being picked to go on the Biggest Loser show are slim to none (pardon the pun :]).

Every few weeks we will share FIT approved recipes. Our hope as we post more and more recipes is that you will see how easy it is to make any recipe FIT approved. Occasionally there will be recipes introduced where some of the ingredients are not “FIT approved”; in these cases we will give you options for substituting the ingredients for healthier options.

I am going to show you how to put an effective exercise program in place. The hardest part for most people is figuring out what to do so I am going to take the guesswork out of what to do. Most Importantly remember anything that gets you up and moving is better than nothing at all.

Rio’s (Named After the Jesus Statue in Rio De Janerio) This is a Fantastic shoulder/upper arm exercise to help tone up and tighten. Start this exercise by standing up & holding 2 dumbbells (ranging between 5-12 lbs depending on strength) down at your side. Start the motion by raising one arm up and out to the side stopping when your shoulder height. You are going to hold this arm out in this position with your palm facing forward and thumb in the upright position. While holding this arm steady, take your other arm and raise it to the same height so that your arms are in a “T” position. Then lower the same arm you just raised back down. Repeat 10 times with each arm (remembering to hold the other one straight out from your body). Once you have finished ten reps with each arm do five slowly raising & lowering both arms together. Repeat this set 3 times taking 30 seconds to a minute between each set. This is another exercise that you can add to your arsenal to aid in weight loss and muscle toning.

Exercise… many people think that it is the answer to weight loss and the resolution to chubby problem areas. Exercise is only part of the answer, and in my opinion a small part. The emphasis of exercising to lose weight has been exacerbated by shows like the Biggest Loser & Celebrity Boot Camp. As a National Academy of Sports Medicine Certified Personal Trainer I am a huge advocate of exercise. However from my experience starting an exercise program to lose weight reminds me of fireworks; exciting but burns out quickly.

Here are two additional at home exercises you can add to your arsenal that will help you while on our FIT Medical Weight Loss Program. Start off slow, but push yourself and try and get to the point where you can do any combination of these exercises for 20-30 mins 3 times a week.

Six degrees of separation from your weight loss program can start you on the road to failure and not get you closer to Kevin Bacon. We all know if you can stick to a diet it will work. What makes weight loss and dieting even tougher is when you do not see the results of your hard work translate to weight loss. Consider this, many times frustration with your weight loss progress is self-inflicted due to modifications we may unknowingly make to our eating plan. Altering diet & weight loss programs is a slippery slope that we usually slide down gradually, little by little until we become very dissatisfied and start thinking the diet does not work. When it may be our adjustments to a well put together plan that has caused our weight loss to stop.