These are actual Affinity patients and clients who followed our Living Well Weight Loss recommendations.  All of these dramatic results were accomplished because these people had a desire to change and followed a sound exercise and dietary routine. 

This could be you! What's holding you back?       

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1. Find what health & fitness program works best for you.  Everyone has a unique metabolism and body type.  Find a program that works best for you and stick to it.  We encourage you to find one on your own but if you need help schedule a weight loss consultation with us to help start you on a path to wellness. 
2. Ask a friend or neighbor to join you as a workout buddy. You want to stay motivated and accountable for your actions. A partner and a "Before" photo will help keep you on track and motivate you to change your bad habits.
3. Enjoy your food.  Make eating a pleasurable experience.  Taste every bite.  The French culture looks at eating as a dining experience at every meal.  They do not have weight problems or an obesity epidemic.  In fact they eat dessert regularly (in very small portions) and you would find it very difficult to find a gym in France.  Eating food is NOT bad or EVIL.  It is a wonderful experience that is essential for life.  Make a choice to control your food choices and PORTION size.  Drop your feeling of GUILT by being in present time conscious at every meal.  Taste your food, experience the textures and smells.  Use portion control and make healthy food choices. This one HABIT can change your life forever! 
4. Avoid refined sugars, these metabolize very quickly into fat. THIS INLUDES SODA. They also suppress your immune system. Good alternatives to sugar are Stevia, Honey, and Cinnamon. 
5. Know the 5 worst foods you should never eat.  Doughnuts, Soda, French Fries, Chips, and Fried Seafood.
6. Avoid artificial sweeteners such as Splenda, Aspartame, & Equal.  These are deadly to the human body and also cause weight gain with long term use. Try using Stevia, Honey or Cinnamon.  [Splenda Danger]  Do not use diet sodas or foods with Splenda or artificial sweeteners.  You will eventually acquire a taste for them once you start, that is the addictive part of the chemical sweetener.  They will also cause your body to stop burning fat as a fuel source and will prevent you from losing weight.  They have been proven, without a shadow of a doubt, to cause things like cancer, headaches and a number of other health problems. 
7. Make smart food choices.  Choose grilled over fried.  Choose vegetables instead of fries. Eat a clean, proportioned meal at every sitting, and reward yourself with a small treat on occasion.  Do not get fanatical that will lead to early burn out.  REMEMBER this is not a diet it is healthy lifestyle choices. ALWAYS CHOOSE FOODS THAT ARE RICH IN NUTRIENTS.
8. Pick a workout routine that you like.  As long as you are doing resistance training and a cardiovascular workout you're going to improve your health and your appearance.  Commit to it for 90 days at least 3 times per week.  Choose activities such as tennis, walking or biking for your cardio exercise. Check out SURGEWORKOUT.
9. Resistance training is when your body applies FORCE to move MASS, this equals WORK. Your muscles will adapt to the increased workload and strengthen and tone.  You will need to get proper rest for recovery, 8 hours for most.  Ask to consult with our trainer about examples of proper workout techniques.     
10. Cardiovascular training increases your heart rate and increases circulation by vaso-dilating needed body parts.  Blood will be diverted from your organs during a good workout session so do not train on a full stomach.  To get maximum fat burning from your training your pace should be 80-90% of your maximum for 20-60 second bursts.  This kicks in the fat burning metabolism over the next 24 hours and is the most efficient training technique we know of - check out surge workout.  
11. The key to peak conditioning is Consistency, you should be working out 3 times a week - Consistently.
12. Working out in the morning on an empty stomach has been shown to burn up to 300% more fat. 
13. Make sure you include these items in your diet every day: 

•  Eat 2-3 servings of raw vegetables
•  Eat 2 servings of fresh fruits (Apples & Grapefruit have the highest fat burning properties)
• Add small portions of lean protein to your meals (i.e. Fish, beans, Supplements, etc.). 
• Add high fiber foods or a supplement to your diet. 
• Drink 1/2 your body weight in ounces with fresh, clean water every day.  
• Take a Mercury free Omega-3 supplement with a multi vitamin daily.
• Adjust your caloric, intake and food choices, accordingly to your body type. 
• Use common sense when making a food choice. 
• CHOOSE foods high in nutrtional content, an empty calorie food is stored as fat, and highly nutritious foods are more easily converted to energy.

14. Identify the 5 common emotional triggers that cause you to make poor food choices.  Surround your-self with positive, supportive people. 

15.  Things to avoid.  Binging and Purging this is a very dangerous weight loss technique and it never works in the long run.  Fad diets for the same reasons as a above.  Avoid magic pills and potions that promise results with no WORK on your part. 

16. Do Not Eat At Least Three Hours Before Bedtime & DO NOT SKIP BREAKFAST.

17. WEIGHT LOSS HAPPENS BECAUSE YOU BURN MORE CALORIES THAN YOUR BODY NEEDS TO STORE.  IF YOU EXERCISE REGULARLY (THREE TIMES A WEEK) AND MAKE HEALTHY FOOD CHOICES YOU WILL LOOSE WEIGHT SAFELY, & QUICKLY.  IF YOU MAKE THIS A LIFESTYLE CHOICE YOU WILL STAY LEAN AND FIT YOUR ENTIRE LIFE.  YES, IT'S THAT SIMPLE!

18. Learn how to read food labels.  How many servings are in the package?  What percent is from fat?  How many grams of sugar?  How many ingredients are chemicals?  Hint - if it does not break down on the counter top after a few days, how well do you think the body can handle it.  Try leaving a Twinkie on the counter - That's what preservatives are for they make food look good longer, not healthier.  The healthier the fuel you put in your body the better it runs.  If you had difficulty answering these questions with certainty please schedule a consultation with our office.    

 Check out www.surgeworkout.com to see how easy you can start losing weight and get back to your ideal weight with a little help.

Read this quote often:

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn't serve the world. There's nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We are born to make manifest the glory of God that is within us. It's not just in some of us, it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”Marianne Williamson

Our goal is to teach you to the facts about good food, proper exercise techniques, the importance of your nervous system and empower you to become your best you!  Dr. B 

“Give a man a fish and he eats for a day, teach a man to fish and he eats for a lifetime!” – Confucius (circa 551-479)

" I would do anything to look like that except eat right and exercise!" - Steve Martin