• Get Ready to Run

    Get Ready to Run

    Ask yourself if your really want to start running. Decide why. Do you want to lose weight, improve your health, or just prove to yourself you can? Whatever the reason make a plan. And always remember to measure your distance, weight, blood pressure, etc. Tracking your progress may help keep you motivated. Also, a good plan will help you reach your goal safely. You need to know where to start, when to rest, and when to increase your mileage. Do this on a day-by-day basis. Find a training schedule that works for you. If you want help making your plan the best place to go is WeightoWellness. The professional staff there will help you and be able to answer all your question.

    It is always helpful to find a partner but be sure to find one on your on level. Don’t chose that friend who is already running in the 5K programs. You are not ready for that and it would only tend to discourage you.

    To find out your fitness level take your pulse before and after you walk a mile. Then do this after you run 1.5 miles (if you are ready to run). After you have been on your running routine for 6 weeks repeat. Compare the numbers to see how far you have come. Just remember to work at a speed that is good for you. Trying to do to much too quickly does more harm than good. You did not get out of shape over night and you can not get into shape over night.

    You may need to work your way up to running by walking. Then begin to run gradually. A good goal is to get at least 150 minutes a week of “moderate aerobic activity,” like walking, or 75 minutes of “vigorous aerobic activity,” like running. Spread those minutes out over the course of a week.

    If you’re going for a fast walk, walk slowly for 5 to 10 minutes first. If you get dizzy, feel sick, or can’t catch your breath, stop — you’re probably overdoing it. Be flexible with your schedule as you get started. Take a couple of days off to get your strength back if you need to. Remember that haste makes waste. Do over do and have to start over. Always warm up before you run and cool down after your run. Stretch major muscles after your run, not before: Be good to yourself, breathe freely, and try to hold each one around 30 seconds. It’s natural to kick off your new hobby with enthusiasm, but don’t overdo it. In addition to starting slow, you also need to make sure you give your body a break. That can keep you from getting injured and burning out.

    For help with anything concerning your weight and exercise program remember the health care professionals at WeightoWellness can help you. Someone there will help you with setting your goals, choosing your exercise level, planning your meals, and staying on track. So grab your buddy and get started. Hundreds of people already have. You will be pleased with your results.

  • Diabetes…No Respecter of Persons

    Diabetes…No Respecter of Persons

    We discuss diabetes a lot because it is so important. As with any disease, diabetes is no respecter of persons. Even a popular actor can develop diabetes.

    Tom Hanks has admitted he was a “total idiot” for eating an unhealthy diet when he was younger, which he blames for his diabetes diagnosis. The Oscar-winning actor, 59, revealed in 2013 that he had been diagnosed with Type 2 diabetes.

    He told the Radio Times, Tuesday, May 17, 2016 : “I’m part of the lazy American generation that has blindly kept dancing through the party and now finds ourselves with a malady.

    “I was heavy. You’ve seen me in movies, you know what I looked like. I was a total idiot.

    “I thought I could avoid it by removing the buns from my cheeseburgers.

    “Well, it takes a little bit more than that.”

    However, Hanks is hopeful that he can beat the disease.

    “My doctor says if I can hit a target weight, I will not have Type 2 diabetes any more,” he said.

    The actor became a father at 21 and now says:  “I’m lucky. I was in charge of offspring at a very early age, so I didn’t have the luxury of being able to get stoned a lot and I never drank too much. The actor said he doesn’t regret that because he didn’t think it was more fun to be intoxicated or stoned.

    “I thought it was more fun just to be seeing what was going on. I did my share, but it didn’t become a habit,” he said.

    The good news is Tom Hanks has proved that diabetes doesn’t have to slow you down. He continued to make movies after his doctor told him he had Type 2 Diabetes. But there is no need for your to let you diabetes get to the level his did. These days we have so much information about the disease and ways to control it if you already have it.

    WeightoWellness is such a place. The name may lead you to think it is just a place to go for help in losing weight. Many people have found it is much more than that. Your weight is related to many health problems.  WeightoWellness is staffed with professional people who are interested in not only helping you reach and maintain a healthy weight but want you to be as healthy as possible.

    So many people want to eat healthy but do not have what it takes to get on a program and stick to the plan. If you will take the initiative to go by and talk to one of the health care professionals you will be pleased with what you find out.

    We will give you a hint:  You will find out that this is the place you will have help in picking a diet program designed just for you. In fact you and your “coach” will work together to make the plan.  You will receive the encouragement you may need to stick to the plan. Together you will chose the exercise program you need. You will be able to purchase snacks and meals. If you rather cook your own you can get recipes that are both good and good for you.

    Don’t you think it is time to check them out?

    Phone:  205-994-2393

  • Carbs, Carbs, Carbs

    Carbs, Carbs, Carbs

    While sitting with a group of friends the subject of weight loss often comes up. If most of the group is over 50 it comes up even more often. Could this be because for most of us over 50 it is much easier to gain weight than to lose weight.

    Yep, each year the jeans seem a little tighter. This is discouraging when you have said no to the donuts, ice cream, and even the chocolate chip cookies. You have tried to eat what you think is good for you yet the pounds add on rather than fall off.

    So what is going on here. Why could we drop 10 pounds so easily when we were younger but now it is a chore to lose even 1 pound. Well, it seems that after we pass 30 our metabolism slows down. So by the time we turn 50 our bodies are burning close to 200 less calories a day. Now this is a big deal.

    Guess what? Your metabolism slowing down is not the only change going on as we  age. After 30, we start losing calorie burning muscle tissue. After 50, you may lose calorie burning muscle tissue at an even faster rate. All this together does not help any of us keep a slim waistline.

    So what are we going to do? It is hard to stay motivated to exercise as a younger person so we can’t expect it to be any easier after 50. However, we need to exercise as well as watch what we eat. Ouch! Not what you wanted to hear.

    So what if you do decide to exercise and eat healthier? Do you know what “healthy food” really is? Most of us don’t. All too often we fall for products that are suppose to be a good choice only to find out they are “junk food” in disguise. We would be amazed at the amount of money spent each year on so called healthy foods.

    So it seems these days everyone thinks that carbs cause weight gain. While it is true we need to limit our daily intake of carbs lately some of us have heard there is a “new carb” being discussed. Supposedly it helps us burn fat. It is sometimes called resistant starch (RS). Just maybe researchers will learn more about this soon.

    Often the more information we get the more confused we become. That is why you may want to do what many have already done. Go to WeightoWellness. The health care professionals there will be able tell you exactly what you need to do to shed those extra pounds. They will explain what you need to know about carbs, help you set up an exercise program, plan your meals, and choose your snacks. Plus you can know for sure when you get your healthy snacks and meals from them that they are indeed “healthy foods”.

    No matter what your age, you can depend on WeightoWellness to guide you every step of the way to lose weight and become a “healthier you”. You will be encouraged and coached to stick to the program you help set for your journey. Call them today 205-994-2393

  • If You Can’t Run…Walk

    If You Can’t Run…Walk

    Walking Off Weight by Wendy Bumgardner  (Reviewed by a board-certified physician) contains some important information.

    She tells us:  To lose weight and keep it off, you need to get moving. Though walking is a regular part of your everyday life, it can also be a part of your weight loss strategy. Walking at a moderate pace for 30 to 60 minutes burns stored fat and can build muscle to speed up your metabolism.

    Some health authorities recommend walking an hour a day and to be consistent with your schedule. While an hour four or five times a week may seem like a significant amount of time think about the fact that it will reduce your health risks not just help you lose those extra pounds.

    If you will go to WeightoWellness one of the professional health care staff will help you set up a walking schedule for weight loss. You can walk on a treadmill or outside. You may even want to change between the two so you don’t risk getting bored by taking the same walk every day.

    In order to lose weight you must burn more calories than you take in by eating. The amount of calories you burn walking depends on how much you weigh and how far you walk. The more you weigh the more calories you burn. The longer you walk the more calories you burn. To a lesser degree the speed you walk and the incline you take affect the calories you burn.

    If you are just starting out walking you may need to take it slow and easy. As you build up your stamina you can begin walking at a brisk pace. This will enable you to burn more calories and aide in getting the best health benefits from your walking. Remember, to lose weight, you will have to eat fewer calories than you burn each day. On average if you eat one candy bar you will need to walk three to five miles to burn off the calories. Now that should make us all think twice before we take that bite of candy.

    If you have been walking for 3o minutes to an hour for four to five days a week and you are not losing weight it is time to take a close look at the amount and type of food you are eating.  After all you cannot eat a dozen donuts every week and expect the pounds to drop off. We have found it is a good plan to keep a food diary. By doing this you will be able to check what you are actually eating. Be sure to write down everything you eat each day. To make it easy you may want to find a fitness tracker online. There are several fitness apps to chose from.

    Many people have already found that they can get the help they need from the health care professionals at WeightoWellness. If you are a member be sure to discuss your weight loss goals with them. If you have a chronic condition such as diabetes, high blood pressure, or heart disease your “coach” at WeightoWellness will be able to guide you as to the steps you need to take to lose weight and become the healthiest person you can be.

    Give them a call today:  205-994-2393

  • Summer is Here

    Summer is Here

    Can any of you believe that it is already Spring? And what that that mean? Summer is just round the corner.  Seems like just yesterday we were getting ready for Christmas. Most of us are wondering if we can still fit into our summer party dresses or the swim suit we got at a greal deal at the end of the season sale.

    If you have put on some extra pounds during the winter do not fall into the trap of telling yourself it would be better just to buy new clothes. True, shopping might be more fun than dieting. However your health is more important than your wardrobe. We know that shedding those extra pounds will make us look better and more important that that it makes us feel better.

    If you want to lose weight and feel better but never seem to stick to your plan there is help for you at Weigh to Wellness. Why spend money on clothes when you have things you have not even worn. For less money than you would spend shopping you can go to Weigh to Wellness and get the help you need and the encouragement to stick with your plan in order to reach your goals. In a short time you will be able to fit into all your favorite summer outfits.. Nothing is worse than wanting to look your best but feeling so uncomfortable in your clothes. Most everyone has experienced looking okay in an outfit until you have to sit down. Then you realize how “tight” the waist really is. You may even feel unattractive even if you receive compliments on your appearance.

    While it is true that you can lose weight and exercise on your own it is also true that many people do not. Think about this for a minute. How many times have you started a diet and exercise program to find out you give up in a few weeks? This would not be the case if you have the support of the health care professionals at WeightoWellness.  Remember that every person who goes to this group gets personal attention. Your diet and exercise program will be tailored to your personal needs. The group will help you set your goals and be there to encourage you every step of the way. Plus the program you choose will most likely cost you less that replacing your summer clothes. Of course you may want to reward yourself with a few new items.

    You will be happy to know that you can get healthy snacks, shakes, and meals from WeightoWellness. This takes all the guesswork out of what you should eat. However, if you prefer to cook for yourself just ask for their receipts.

    We invite you to check them out today:  205-994-2393   www.weightowellnessllc.com

    So set your mind right now to make the lifestyle changes needed to get in better shape for summer. With a little help you can do this.

  • Need to Lose Pounds?

    Need to Lose Pounds?

    It is so easy to put off things we do not enjoy doing. One of those things most people do not enjoy is losing weight. Yep, it was fun and enjoyable eating that extra piece of fudge cake, half a dozen donuts, and two sandwiches instead on one. But not we are paying the price.

    It is so easy to tell yourself to wait until tomorrow, enjoy one more high calorie meal, or that ten extra pounds does not look so bad. We know the extra pound are holding us back from being the healthiest we could be but we are not ready to give up our bad eating habits. How many times have we told ourselves, “we will eat these donuts today and start our diet tomorrow”?  But when tomorrow comes we just make it another today and put getting started off yet again. We may just need a little push from the right people.

    Well, many have discovered a way to make dieting a little “more fun”. If that sounds good to you check out Weigh to Wellness. The health care professionals there will help you and encourage you all the way to a healthier weight. Many have found they actually look forward to the weigh in each week because of the bonds they have developed with the staff.

    The benefits of losing weight go beyond looking better. With the lose of just a few pounds many people are able to stop certain medications. We know you will feel better. If you do not believe this try carrying around twenty pounds of flour for several days. You will realize there is no need to hang on to extra pounds.

    We don’t all have that perfect body but we can all do something about extra weight. Remember, your goal is not to look like a celebrity but to do all you can to have a healthy body. If losing weight is necessary and you are having trouble doing so it is time for you to check out WeightoWellness.

    The staff will help you set goals, plan diets and exercise programs, and encourage you to stay on track. Do not let the word exercise scare you. So maybe you have not even walked much lately. The staff will help you start slowly and increase your exercise as you feel better.

    Every staff member there wants you to be a success. They will be on your side every “pound” of the way. You will receive positive help and may even have a little fun dieting.

    As stated earlier the medical staff at WeightoWellness works with you to set your goal, plan your meals and snacks, and help you make the lifestyle changes you need to make. They know your goal is not to look like a movie star but to look your best, feel your best, and be your best.

    Do not wait until tomorrow. Call them today:  (205) 994-2393

  • Nutrition and Your Health

    Nutrition and Your Health

    If you have diabetes or have prediabetes, you aren’t alone. The Centers for Disease Control and Prevention reports that more than 29 million adults in the United States had diabetes in 2016. Another 86 million adults have prediabetes, the precursor to type 2 diabetes.

    The good news is you do not have to let diabetes control your life. In fact you can reduce the risk of developing diabetes by as much as 58% by making changes in your lifestyle.

    Yes, there is a link between exercise and nutrition and managing diabetes. A poor diet can be a major cause of diabetes. You must eat a healthy diet in order to successfully treat or hopefully prevent diabetes.

    Regular physical exercise and healthy eating are two things that can help reduce the impacts of diabetes and also reduce the risk of having prediabetes develop into type 2 diabetes.

    Both exercise and healthy eating are important in the battle of diabetes. Both make a difference in the management of controlling blood glucose levels. Not only does exercise help reducing stress, improving circulation, lowering blood pressure and cholesterol, managing weight, it affects blood glucose levels. So don’t you agree a regular exercise program is a “no brainer”. If you are not on a good exercise program get on one today.

    Your diet is such an important part of controlling and preventing diabetes. Complex carbohydrates are necessary but they should be obtained from milk or grains and not from sugar.

    Diet, however, is perhaps the most important factor in controlling and preventing diabetes. The following dietary modifications can greatly help with diabetes prevention and management. Complex carbohydrates are an important part of a healthy diet but should be obtained from milk and grains and not from sugar. The reason for this is complex carbohydrates take longer for our bodies to digest and so they do not cause rapid spikes in blood sugar levels as sugar does.

    The healthy diet must include fiber. Fiber aids in both digestion and helps control blood sugar levels. Plus fiber reduces the chance of developing heart disease and high blood pressure. Be sure to eat plenty of foods that contain fiber.

    While you need to avoid saturated and trans fats your diet needs to include healthy fats like omega-3s and omega-6s. These fats make it less likely for a person to develop heart disease.

    Limit salt intake. It has been linked to high blood pressure, which is common in people with diabetes.

    To make it easier and to get the encouragement and guidance you may need in controlling your diabetes. Call Weigh to Wellness. The health care professionals will help you develop an exercise program you can do and stick to. They do not only want to help you lose weight the entire staff wants you to be as healthy as possible.

    You will be able to get shakes, snacks, protein bars, and even meals from Weigh to Wellness. If you prefer to cook your own meals you can count on them to give you plenty of recipes for healthy eating.

    Give them a call today:  205-994-2393 

  • Eat Right Be Healthy

    Eat Right Be Healthy

    Eat right be healthy sounds easy but for some of us it is not so easy. If you are having trouble shedding unwanted pounds or knowing what it really means to eat healthy where do you go? Weigh to Wellness.


    Many people are now enjoying success in weight loss because they decided to enlist the help of the professional medical staff at Weigh to Wellness. You may be asking why you should expect success if you go there for help. The answer is easy.


    You will find that the staff bonds with you as a client. A personal relationship will develop between you and the staff as they guide you to success. The professional medical staff cares about your health. They care.


    As you shed the weight you need to you will begin to feel better. Being overweight can start by you just being a few pounds too heavy but can lead to obesity. As you may or may not know extra pounds may lead to diabetes, coronary heart disease, cardiovascular damage, hypertension, and sleep apnea. After a reduction of 5-10% in weight you can experience health improvements such as a reduction in blood glucose, blood pressure and cholesterol.


    If being healthier sounds good to you you will be interested to know that Weigh to Wellness can help you make behavior modifications for long term weight management. They will help you make wiser food choices, set up an exercise program set to your ability and needs.  The program you follow will be geared to reduce  stress while guiding you to make the lifestyle changes needed to lose the weight and keep it off. The staff wants you to have long-term success. The feel they have success when you success.


    If you have trouble knowing what you should eat to be healthy you will find that  Weigh to Wellness has tasty protein bars, snacks, and prepackaged meals. As you proceed on your program and want to eat “regular” foods you will be pleased to learn they have many recipes you can enjoy trying.


    Do you really think there is a good reason for you to put off learning to eat right and be healthy any longer? Make the right decision and check out Weigh to Wellness today. You will not be disappointed. If you go to them with the desire and termination to be the healthiest possible you they will guide you through the best program available.


    Call them today:  phone:  205-994-2393   web:  www.weightowellnessllc.com


  • Why Am I Fat?

    Why Am I Fat?

    It is human nature to look at fat people and assume they eat too much. This is not always the case. If you are eating healthy food in the right amounts and still weigh more than you should it could be the lack of exercise. Of course, some people eat more than others and do not get as “fat” as another person who eats less. So it goes to show that there are other reasons a person may become overweight.

    Some people blame their parents claiming they just have the “fat gene” because their parents are fat. While people do have different genetic makeup  we need to remember that just because our parents are overweight does not mean we are doomed to become fat. Granted we may have to work a little harder at keeping the pounds off than someone else but it can be done.

    Let’s look at the human body as a machine. The amount of food (energy) that goes into the machine needs to balance with the energy that goes out (exercise). So if we put more energy into our body than we use it is stored as fat. So no matter what your genetic makeup is eating less and exercising more can help us with weight loss.

    In the United States many of us have developed the lifestyle of packing in calories and doing nothing to burn them off. Foods high in calories are often easier to obtain is our fast paced lives. But we know that “ high in calories” does not always mean healthy.

    The foods we take into our bodies is important but so is the amount of exercise we do. The lack of exercise often leads to obesity and it is so easy to make excuses for not getting enough exercise. Most of us want things “easier”. For example we rather drive that walk even if we are only going a few blocks. Often we find ourselves taking an elevator instead of climbing a few stairs. We drive around looking for the closest parking spot at the store instead of walking across the parking lot. It is not that we are lazy we have just let ourselves get into the habit of being in a hurry all the time.

    While most people understand that physical activity is an important factor in helping us maintain proper weight we don’t want to accept that it can be as important as a proper diet. This is in part due to what we learned growing up. Parents encourage ( even require) their children eat everything on their plate but fail to require their children to exercise.

    If you find yourself not knowing exactly what  you need to do in order to eat healthy and  get the right amount of exercise check out Weigh to Wellness. You will find that the professional medical staff there can teach you to make the lifestyle changes you need to make to become a healthier you. They will not only teach you they will become your coach, cheerleader, and friend. This group makes reaching your weight loss goals fun.

    Call them today for more information:  phone: 205-994-2393  web: www.weightowellnessllc.com


  • Your Weight and Diabetes

    Your Weight and Diabetes

    Pick up ten pounds of sugar and hold it in your hand all day. Take it everywhere you go. By the end of the day you will be ready and relieved to put that ten pounds aside. Most likely you will be happy to know you do not have to pick it up and carry it around the next day.

    Now think about how good it would feel to get rid of ten pounds of fat. After all if you are ten pounds overweight you are carrying it around all day. And guess what? At the end of the day you cannot just put it down. When you get up the next day it is right there with you again.

    Being overweight puts extra strain on your body. The strain can be even worse if you are at risk of getting diabetes or if you have diabete.

    According to the National Heart, Lung, and Blood Institute extra weight can lead to a higher risk of heart disease, stroke, high blood pressure, cancer, and diabetes. Knowing this don’t you think it just makes good sense to shed those extra pounds?

    If you know you need to lose weight but are having trouble doing it on your own we suggest you try Weigh to Wellness. Their staff is made up of medical professionals. They all know the importance of keeping your weight under control if you have diabetes or prediabetes. Losing just a little weight can cut your risk by 60%. And if you are over 65 it can cut your risk by even more.

    Keep in mind that Weigh to Wellness is about more that just losing weight. The staff will help you put together a plan that leads you to “wellness”. They know that if you are overweight and have diabetes or are at risk for getting it you need to do more that just lose weight. You need to eat right and exercise. You may not know exactly what you need to do but they do and are there to help you.

    You need to exercise to allow your body to bind insulin better. Your plan will include not only the diet best for you but an exercise program designed for your needs. You may have to start out slow and build up to the program you need to be on. But don’t you worry about it because the staff is there to guide and encourage you.

    If you will contact Weigh to Wellness with the desire and drive to lose weight and become the healthiest you can be they will be with you every step of the way. As we stated earlier the staff is made up of medical professionals. They know what steps you must take to lose the extra pounds and then keep them off. They have a doctor on staff who can tell you what level of exercise program you need to start at and when you are ready to increase to the next level.