What is the phone number for Transition Weight Loss in Salem NH?

You can reach them at: 603-898-0462. It’s best to call Transition Weight Loss during business hours.

What is the address for Transition Weight Loss on main salem in Salem?

Transition Weight Loss is located at this address: 22 Main St, Salem, NH 03079 Salem, NH 03079.

What are Transition Weight Loss(Salem, NH) store hours?

Transition Weight Loss store hours are as follows: Mon: 8:30AM - 5:00PM, Tue: 8:30AM - 7:00PM, Wed: 8:30AM - 5:00PM, Thu: 8:30AM - 7:00PM, Fri: 8:30AM - 5:00PM, Sat-Sun: Closed.

Transition Weight Loss on main salem, Salem, NH

Latest

For a customized diet plan and exercise recommendations, sign up for our medical weight loss program today! SHAPE.COM You Can't Beat the Health Benefits of Beets, Trust

Want to Lose 40 Pounds? - https://mailchi.mp/transitionsalem/support-group-4528476

Learn, Encourage, and Inspire! - https://mailchi.mp/transitionsalem/support-group-4527108

Congrats to Shawn for his incredible transformation! Here is his testimonial: "I have struggled with my weight for 10 years, during active duty in the Marine Corps and since leaving the service. I tried numerous types of diets and diet supplements but nothing could keep the weight down and if it did my energy disappeared and I had to revert back. This program fixed all that, not only did I lose 65lbs, my energy levels increased, I am in a much better mood all the time, and I have no issues maintaining the diet itself. During my time on the program I went from a slow jog/walk of about a mile in the mornings a few times a week and a short bike ride, to running a 5k almost every morning and pushing it up to 7k on a few days a week just for fun. The one thing I learned is this program is a mix of diet and exercise, unlike many other programs this is designed to keep your energy level high so you can get out there."

Lose weight with Transition Weight Loss! Check out our success stories and visit our website to learn more about our medical weight loss program today! TRANSITIONSALEM.COM Success Stories - Transition Weight Loss - Salem, NH

Neal can do it...So can you! Schedule a free consultation today: https://transitionsalem.com/scheduleonline/

For more exercise recommendations and a customized diet plan, enroll in our weight loss program today! SHAPE.COM Burn 500 Calories in 30 Minutes!

Coming Soon....Exciting Announcement!! - https://mailchi.mp/transitionsalem/transition-newsletter-4529376 MAILCHI.MP Coming Soon....Exciting Announcement!!

MEDICALXPRESS.COM Resistance training: here's why it's so effective for weight loss

Congrats to Dany for her excellent success! Here is her testimonial: “ Watching my weight spiral out of control, combined with not feeling great overall and knowing I needed and wanted to do something about it, I made one of the best decisions of my life and joined the Transition team on a journey to better health and weight. Being able to still eat yummy foods and snacks in addition to having weekly consultations to get advice, support and a weight loss plan personalized to my preferences and needs helped me be successful and stay motivated. The unwavering support, expertise, helpfulness and guidance is what makes the Transitions team so incredibly wonderful and exceptionally awesome! Six months later and 40 lbs lighter, I feel healthier, thinner and know what I need to do to keep the weight off and continue to be successful. What I have achieved and learned is absolutely invaluable — and I could not thank my friends at Transition enough for all they have done for me to help me reach my weight loss goal! From the bottom of my heart: Thank You! ”

Schedule a free body composition analysis! Our state of the art scale can measure the precise amount of muscle, fat, and water. It can even tell you where the fat is located and suggest a strategy for you to best manage your weight. Book your free consultation today! TRANSITIONSALEM.COM Try - Transition Weight Loss Salem, NH

For personalized exercise recommendations and a customized meal plan, sign up for our weight loss program today! SHAPE.COM Bookmark This Bodyweight WOD for At-Home and Travel Workouts

New Facebook Group for All Transition Patients! This is a private community for all of our patients in both the active plan and in maintenance to share tips, success stories, motivation, and questions. All posts will be private and shared only among those in the group and new members will be approved by our staff to join the group. We highly encourage you to join so that you can learn from other successful patients and share advice and guidance. https://www.facebook.com/groups/transitionweightloss/ Transition Weight Loss Group

Facebook Group, Expansion, New Provider, and More! - https://mailchi.mp/transitionsalem/transition-newsletter-4540848 MAILCHI.MP Facebook Group, Expansion, New Provider, and More!

Welcome the newest member of the Transition team! Samantha (Sam) Korbey graduated with honors with her MSN from Yale University where she developed her passion and interest in health, fitness, and nutrition. As a family nurse practitioner, she is excited to work with the whole person through the lifespan during their weight-loss journey. Formerly a professional opera singer, Sam made a major career change to pursue nursing and is loving now being a part of the Transition family. Sam will be seeing patients during our new expanded hours on Monday and Wednesday from 5:00 PM to 7:00 PM. Transition is now open from 8:30 AM to 7:00 PM Monday through Thursday and 8:30 AM to 5:00 PM on Friday.

Transition offers telemedicine appointments! Lose weight on our program from the comfort of your own home! Follow the link to learn more about what's new at Transition Weight Loss! TRANSITIONSALEM.COM What's New - Transition Weight Loss

Event Tomorrow with a Special Guest! - https://mailchi.mp/transitionsalem/support-group-4545236

Weight loss is a journey! Do not be discouraged if one week has slower progress than you would like. Stay consistent. Your weight on the scale is just one moment in time and can vary greatly, even within 24 hours. Keep working on your goals and the results will show in time.

New Foods, New Expansion, New Everything! - https://mailchi.mp/transitionsalem/transition-newsletter-4548644 MAILCHI.MP New Foods, New Expansion, New Everything!

WED, NOV 18 AT 5:00 PM EST November Support Group

Joe and his wife, Danielle, completed their total body workout today! Barbell Bench Press Cable Crossovers Barbell Rows Lat Pulldown Shoulder Press Dumbbell Lateral Raises Barbell Shrugs Triceps Pressdowns Biceps Curls Leg Press Lying Leg Curls Standing Calf Raises Cable Ab Crunches Thumbs up if you are getting a workout in this weekend too! Have a spooktacular Halloween!

YOUTUBE.COM Discover the benefits of fruits and vegetables

What are some of your favorite healthy meals or snacks? Here is Joe's Morning Protein Smoothie Recipe Cup of Almond Milk 1 TBSP of organic chia seeds 1 TBSP of organic flax seeds 1 scoop of organic greens powder 1 handful of organic spinach 1 scoop of grass-fed chocolate whey protein 1/4 cup organic oats 1/2 cup of organic wild blueberries 500 Calories 40g Protein 54g Carbs 19g Fiber 16g Fat The calories of this smoothie may not necessarily fit in well for those actively losing weight, but portions can be adjusted or it may work well for those with an active lifestyle and in maintenance! We look forward to sharing more of our favorite recipes and meal ideas in the future.

Make sure to check out this month's events at Transition Weight Loss! TRANSITIONSALEM.COM Events - Transition Weight Loss

Congratulations to Maryann for her fabulous transformation! We are beyond proud of you!

For a personalized weight loss program contact Transition Weight Loss today! HEALTH.COM 14 Ways to Boost Your Metabolism That Aren't Just Diet and Exercise

MON, NOV 23 AT 5:00 PM EST Hypnosis & Weight Management

Friday Weekend Warm-up: With the holidays right around the corner, it might be time to start brushing up on some of your skills. Have you been eating everything sitting down, slowly, and mindfully? Staying active? Responding to sabotaging thinking? Giving yourself credit? Making time and energy for dieting? If not, make a commitment to work on your basic skills this weekend to help get you in the right mindset. You can do it!

Transition Weight Loss added a new photo. November 17 at 2:37 PM ·

Stay on Track Throughout the Holidays - https://mailchi.mp/transitionsalem/support-group-4558196

Thank you to our wonderful patient for these beautiful flowers! The entire Transition team is honored to be a part of your fabulous transformation.

Holiday Eating Tips - https://mailchi.mp/transitionsalem/holiday-eating-tips MAILCHI.MP Holiday Eating Tips

Here are some excellent tips for eating healthy over the holidays from our registered dietitian, Cheryl! All of the Transition Team wishes you a safe, healthy, and happy Thanksgiving.

Reminder that tonight is one of our fantastic seminars! All active and maintenance patients are welcome to attend. MON, NOV 23 Hypnosis & Weight Management

Congratulations to one of our fabulous patients for not only losing 55 pounds in 13 weeks so far, but for reducing her A1c from 8.9 to 5.9 in the same time frame. We are so proud of you and look forward to seeing your continued progress in the months to come.

Start Your New Year's Resolution Early! - https://mailchi.mp/transitionsalem/transition-newsletter-4568192 MAILCHI.MP Start Your New Year's Resolution Early!

Two Major Announcements! - https://mailchi.mp/transitionsalem/transition-newsletter-4572032 MAILCHI.MP Two Major Announcements!

MYOLEANFITNESS.COM 10 Health Benefits of Strength Training That Are Backed by Science

https://mailchi.mp/transitionsalem/transition-newsletter-4568192

Transition offers a customized diet and exercise program. Lose weight the healthy way with our medically supervised weight loss program! WOMENSHEALTHMAG.COM Get Ready To Make Your Back And Biceps Burn With This Two-For-One Workout

Our PA, Joe, has been featured on DocsWhoLift.com, as a health professional who preaches and practices exercise (and overall lifestyle) as medicine. http://docswholift.com/contact-us/

SHAPE.COM The Best Exercises for Lower Abs

MOTIVATION MONDAY The holidays can make it tricky to stay on track with your eating plan. The road to success is never a straight line and we can’t expect perfection from ourselves, just be mindful, and enjoy!! #keepmovingforward #yougotthis #bemindful

SHAPE.COM The Ultimate Back Workout You Can Do At Home

THURSDAYS THOUGHT MERRY CHRISTMAS TO YOU AND YOUR FAMILY!!🎄

Workout Wednesday! The benefits of resistance training go far beyond just strengthening your muscles.

Merry Christmas from Transition! - https://mailchi.mp/transitionsalem/christmas-newsletter MAILCHI.MP Merry Christmas from Transition!

TUESDAY’S TIP “Eat your greens”. We hear that all the time, but what’s so special about green vegetables? Well let me tell you...Leafy Greens are super high in nutrition, low in calories and give our bodies tons of vitamins and minerals we need to function and heal. Let me just highlight a special one today...SPINACH. This powerhouse has all these benefits for you: *HIGH IN FIBER, so it helps keep you full and aids in digestion. *Helps PREVENT CANCER *It’s ANTI-INFLAMMATORY *High in ANTIOXIDANTS *LOWERS blood pressure *Helps IMPROVE VISION *Strengthens the IMMUNE SYSTEM *Promotes HEALTHY, GLOWING SKIN *STRENGTHENS BONES *FIGHTS DISEASE *Helps the BRAIN and NERVOUS SYSTEM function *Aids in DETOXIFICATION Now that’s a powerful green!! So let me ask you...Are you eating your greens??

Happy New Year! 🎉 - https://mailchi.mp/transitionsalem/transition-newsletter-4584836 MAILCHI.MP Happy New Year! 🎉

THURSDAYS THOUGHT WATER...we all know how important it is to drink enough. From increasing metabolism, improving vitamin/mineral delivery and absorption, boosting exercise performance, flushing waste, and so much more...but sometimes we want something different. Try adding in veggies, herbs and fruits to add a little spice in your day!! Here are some great combinations or get creative and come up with your own! #drinkyourwater #spiceitup #lovewater

Workout Wednesday! High Intensity Interval Training (HIIT) is an excellent style of exercise that is time-efficient and effective. It can be done with any cardio equipment or even with bodyweight exercises. HIIT can burn calories quickly, keep your muscles strong, and has a multitude of health benefits such as improving blood sugar and more. Here is a HIIT workout example for cycling but it can also be easily adapted to any type of cardio.

TUESDAY’S TIP Benefits if having a cup of Green tea daily are vast . Did you know....

THURSDAY'S THOUGHT Did you know that you can reduce your odds of forming excess calcium deposits in your arteries - a precursor to heart attack and stroke - by 46% by including cruciferous vegetables into your diet daily. They are high in Vitamin K, which can help prevent damaging calcium deposit from forming. They also are great detoxifiers, anti-cancer, and help prevent brain diseases like Dementia and Alzheimer's (which is currently the 6th leading cause of death, but recent estimates show it is quickly moving to 3rd place behind heart disease and cancer). Examples of these powerful veggies are arugula, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collards, kale, mustard greens, radishes, swiss chard, and watercress. Benefits come in small packages...studies showed that as little as 1/4c cooked broccoli and 1/2 cup shredded cabbage was all that was needed to show benefits. Using greens like Spring Mix, has the benefit of combining many of these amazing leafy greens in one place, making it easier to get them in. Note: if you are on a blood thinner, talk to your doctor before adding in large amounts of these veggies. #crazyforcruciferous

Like many people, you probably face this constant conundrum when you walk into the gym: Should you do cardio before or after lifting weights? The short answer is: It largely depends on your goals. Follow the link to learn more! SHAPE.COM Should You Do Cardio or Strength First? Here's All the Science

Workout Wednesday! NEAT stands for Non-exercise activity thermogenesis and is the energy expended for everything we do that is not sleeping, eating or a structured workout. It can make up a large portion of our daily caloric expenditure and is worth maximizing to help you accomplish your weight loss goals. Whether you try to get more steps in throughout the day or stand more than sit or take the stairs instead of the elevator, these small actions throughout the day can add up to big benefits over time! Here are some different ways of increasing NEAT.

TUESDAY'S TIP Did you know that a daily serving of pulses (dried beans like chickpeas, edamame and fava beans) may help with weight-loss management? According to a study in The American Journal of Clinical Nutrition, those who included a daily serving lost more weight and were more satisfied over those who did not add them in. The conclusion was beans have fiber, protein and complex carbs that slow digestion, maintains fullness longer, and helps keep a stable blood sugar level which decreases cravings. You can enjoy them raw (edamame right out of the pod or chickpeas from a can over lettuce) or dried, both are great! Have you tried our single serving dried bean snacks yet?😋

New Year, New You - https://mailchi.mp/transitionsalem/transition-newsletter-4586448 MAILCHI.MP New Year, New You

Workout Wednesday! Every day, you burn a certain number of calories. This is your TDEE (Total Daily Energy Expenditure). A large portion of this is your BMR (Basal Metabolic Rate) which is the number of calories that your body needs to perform basic, life-sustaining functions. Your BMR is based upon your age, weight, height, muscle mass, etc. It is pretty much set in stone, although building more muscle can increase your BMR. Beyond BMR, there are 3 other components that make up our TDEE. First is TEF (thermic effect of food). When we eat food, a certain amount of calories are burned to breakdown and digest food. Protein is the most thermogenic food which helps to maximize this process. Lastly are EAT (exercise activity thermogenesis) and NEAT (non-exercise activity thermogenesis). EAT would consist of calories burned during structured workouts and NEAT is the calories burned doing daily tasks such as walking around, standing, cleaning, taking the stairs, etc. Each day, you have control over these different aspects so trying to maximize EAT by doing workouts and NEAT by getting steps in throughout the day will help you burn more total calories. This will help you reach your weight loss goals more quickly as well as take advantage of all the different physical, mental, and health benefits of exercise. You can do it! #exercise #exerciseismedicine #workouts

TUESDAY'S TIP FISH FACT: Did you know a couple of weekly servings of an oily fish such as salmon, mackerel, sardines, trout, and herring can greatly reduces the risk of diabetes-related vision loss called diabetic retinopathy. Oily fish is rich in Omega 3 fatty acids, a nutrient that helps fight inflammation and disease in the retina, among benefits in many other areas. In one study, 3,482 adult type 2 diabetics were followed for six years and found those who consumed the recommended 500mg of Omega 3 fatty acids daily, risk of vision related disease was almost 50% less than for those who didn't get in their Omegas. You may not have diabetes, but cases are on the rise with 1.5 million new cases diagnosed every year. Prediabetes is also on the rise with 88 million American adults, approximately 1 in 3, already having it. Prevention is key! We at Transition work to stabilize your blood sugars to prevent any development or further progression of any blood sugar issues...And we have wild salmon too!! Have you tried our wild salmon yet? It's delish😋

TUE, JAN 26 AT 5:00 PM EST Empowerment Session with Rhonda

TUE, JAN 19 AT 5:00 PM EST Support Group

THU, JAN 14 AT 5:00 PM EST Hypnosis & Weight Management

Support & Learn From Each Other! - https://mailchi.mp/transitionsalem/support-group-4593164

Transition Medical Weight Loss is now on Instagram! We are a medically supervised weight management program, designed to help you lose weight rapidly & safely. Click the link in our bio to learn more and please feel free to follow along for health tips, recipes, and more!

THURSDAY'S THOUGHT High cholesterol is a disease that quietly clogs arteries and restricts blood flow, causing damage without symptoms and leaving many people unaware they're at risk for circulatory and heart disease. Cholesterol in the blood stream comes from certain foods you eat, as well as what's produced by the liver. Healthy eating, exercise and weight reduction all improved cholesterol. Another consideration for improving cholesterol is adding herbs into your diet. Herbs have been used medicinally for centuries in ancient cultures. Many studies show ginger, garlic and turmeric significantly improve cholesterol levels by decreasing Total and LDL (lousy) cholesterol and increasing HDL (healthy) cholesterol. One study found those who consumed 1/2-1 clove or (900mg extract) of garlic per day saw up to a 9% decrease in total cholesterol, which was associated with a 38% decrease in risk of heart problems in 50year old adults. Try these herbs in your recipes more often to get these great health benefits!

Workout Wednesday! Exercise is vital for optimal health and wellness and will help you achieve your weight loss goals even faster. If you do not have much time in your schedule for a full workout routine, here is a quick 7 minute workout routine that you can do from home without needing any equipment. Give it a try today!

TUESDAY'S TIP Research shows that eating a higher protein breakfast can help keep your blood sugars stable throughout the day and keep you feeling full longer. In one study, peak blood sugars and insulin (the hormone that can cause fat storage if over produced) levels were 10-15% lower for up to 4 hours after a higher protein breakfast, like eggs that contained ~20-30g protein vs one that contained only 3-5g of protein, like pancakes. If having a lower protein, higher carb breakfast like pancakes, try adding in some protein, by adding protein powder or collagen to the mix if it's a dry mix, having a couple of turkey sausages with the pancakes, or having a protein drink or shake along side them. A balanced plate is important – the protein and/or fat slows blood sugar spikes from carbohydrates.

FRIDAY'S FOOD IDEA Here is a tasty low carb meal the family will love. It's easy and delicious! BAKED CHICKEN FAHITAS Prep Time: 20 mins Cook Time: 22 mins Ingredients: 1 ½ - 2lbs boneless skinless chicken breasts, cut into strips 1 medium onion, sliced into strips 1 green, red and yellow bell pepper, cut into strips 3 Tbsp olive oil 2 ¼ tsp chili powder 1 ¾ tsp cumin ½ tsp oregano ½ tsp paprika 4 tsp garlic cloves, minced ½ tsp pepper 1 tsp salt 2 Tbsp fresh cilantro, chopped Juice of 1 lime Instructions: Preheat oven to 400 degrees Slice chicken and veggies into strips In a large bowl combine the olive oil and spices, and mix well Add the chicken and veggies to the seasoning mixture and stir until coated Pour the fajita mixture onto a greased sheet pan and spread out into a single layer. Bake for 11 mins, pull out and stir. Return and cook for 11 mins more or until the chicken is cooked through. If you like the chicken and veggies browned, turn the oven to broil and cook for 1-2mins watching closely so not to burn them. Remove from oven and top with lime juice and chopped cilantro Serve on a bed of mixed leafy greens. May top with options like: sliced jalapenos, diced onion & tomatoes, avocado, cheese etc Nutrition: Serves 8 195 calories, 4g carbs, 24g protein, 8g fat

Looking to switch up your exercise routine? Try these core exercises - no sit-ups required! If you're looking for a customized exercise and diet plan, join our medically supervised weight loss program today! SHAPE.COM This 5-Minute Core Workout Doesn't Include Sit-Ups or Planks

The Transition team was honored to be featured in the latest issue of the Andover Magazine. We are approaching just 2 years of being open and have helped hundreds of patients lose a combined 10,000 pounds of weight loss. Amazing. 💪🏻

THURSDAY'S TIP Did you know that using 2Tbsp ground flaxseed daily can lower your LDL cholesterol by 10%. The health benefits of flaxseed have been known for thousands of years. It is a soluble fiber and can lower both cholesterol and triglyceride levels and help stabilize blood sugar levels. Flaxseed contains omega-3 fats which we know are great for the heart and brain. It's also a high-quality protein, a good source of potassium and contains lignans that act in the body as an antioxidant. Eat your flaxseed – don’t take it in pill or oil form that lacks fiber, lignans and protein. When you eat flaxseed, make sure you buy them whole and grind the seeds to get the most benefit. Also, put flax in the refrigerator as soon as you grind it. The whole flaxseed can be stored at room temperature for one year, but once it's grounded, it goes bad – so grind a little bit at a time. Aim for 2 tablespoons of ground flaxseed a day. Try putting it in your food, such as cereal, yogurt, sandwiches, sauces, smoothies and salad sterol.

Workout Wednesday! Exercise and Nutrition are like two wheels on a bicycle. You need them both to make good progress. If you have a flat tire in one of the wheels, your momentum is going to be stalled. Find time each day to move your body. Whether it is getting in your steps throughout the day or doing a resistance training workout or a cardio session or a combination, each day you get the opportunity to improve your health and get closer to your goal. Challenge yourself! Try to increase the intensity with each workout. Beat your step count from yesterday. Get an extra rep or two during your strength training. Change up the cardio modality you use. You can do it! If you get one percent better each day for one year, you'll end up thirty-seven times better by the time you’re done.

What choice will you make?

Workout Wednesday! Many people struggle with implementing physical activity into their daily lives, and I think the main reason is because they haven’t yet found the form of exercise they ENJOY doing. Often times people say they “don’t have time to exercise,” BUT if you found something you truly truly enjoyed, you would MAKE the time for it. Exercise has not only physical benefits, but mental benefits too. My advise to you is to try many different forms of exercise, whether it’s cardio, weight lifting, HIIT, Zumba, yoga, home workouts, etc and find what you ENJOY- what works for YOU. For those that have found a form of exercise you love, what works for you? #exercise #physicalactivity #health #wellness #healthy #tips #healthtips #movement #activity

TUESDAY'S TIP Beware of Eating Dinner Late New Research at has shown that eating late may lead to weight gain and blood sugar spikes. One study compared the effects of a 6pm dinner with a 10pm dinner. All participants ate the same foods and went to bed at 11pm. Those who ate the late meal burned less fat overnight and had higher blood sugar levels in the morning. Another study done suggests that eating at night can also contribute to weight gain because late night eating can interfere with the body’s circadian rhythms. Insulin – the hormone responsible for getting the sugar in your blood to your body’s cells for fuel – runs along with your circadian clock. So at night (when your body thinks you should be asleep and fasting), your body’s cells become more resistant to the hormone. That means that eating large nighttime meals can cause especially high blood-sugar levels and, over time, fat accumulation, insulin resistance and Type 2 diabetes. The takeaway would be to try to eat at least 2-3 hours before going to bed to give the body an opportunity to begin the digestion process before going to bed - when the all metabolic processes slow.

New Store, New Food, and More! - https://mailchi.mp/transitionsalem/transition-newsletter-5892956 MAILCHI.MP New Store, New Food, and More!

A reminder for you on this snowy morning ❄️ Results take time, BUT all of the steps you take towards your goals each day add up. This is a journey. We are proud of you for putting in the work daily to get closer and closer to your goals. 💪🏻

THURSDAY'S THOUGHT - Portions Matter Measuring your food and journaling calories/macros can be a pain, but it's a good practice to help you become aware of portions and actual intake. When eyeballing our food, we can be way off with what is and what we think it is. Measuring can reveal the difference between what you are actually taking in and what you think you are taking in...and that makes a difference when you can't figure out why the scale numbers aren't moving. Remember, even healthy foods have calories. The higher calorie salad dish has double the amount of barley, double the amount of chicken, half the veggies and 2 extra tsp of olive oil in the dressing. The higher calorie breakfast meal has 3 whole eggs vs 1 egg and 2 egg whites, extra avocado, a larger apple and 2 Tbsp peanut butter. The higher calorie yogurt dish has whole fat yogurt vs low fat yogurt, double the chocolate, less fruit, an added Tbsp of honey and 2 1/2 Tbsp cashew butter vs 1/2 Tbsp.

Workout Wednesday!

Welcome to the New Transition! - https://mailchi.mp/transitionsalem/transition-newsletter-5896928 MAILCHI.MP Welcome to the New Transition!

TUESDAY'S TIP

MOTIVATION MONDAY It's MONDAY! a New Day! a New Week! Set your daily goals and weekly goals....get focused, pumped and ready to handle anything and ROCK THIS WEEK!!! YOU CAN DO THIS!!🤩

Workout Wednesday! When you perform a resistance training or HIIT cardio workout routine, not only do you burn calories during the workout, but you also burn calories for up to 24-48 hours afterwards. This "afterburn" effect, also known as EPOC (excess post oxygen consumption) refers to the elevation in metabolism (rate that calories are burned) after an exercise session ends. The increased metabolism is linked to increased consumption of oxygen, which is required to help the body restore and return to its pre-exercise state. Basically, after an intense workout, your body burns extra calories to rebuild and restore your muscles. This can be advantageous for your weight loss goals. So challenge yourself and pick up the intensity to maximize the benefit of your workouts.

TUESDAY'S TIP FEBRUARY IS AMERICAN HEART MONTH. More than 600,000 Americans die from heart disease every year. The American Heart Association estimates that approximately 80% of these cases are preventable. A healthy diet is one of the best weapons you have against cardiovascular disease. The food you eat has significant impact either for prevention or for promotion of this disease. Choose nutrient-rich foods — which have vitamins, minerals, fiber and other nutrients but are lower in calories — over nutrient-poor foods. Here are some great heart healthy foods to include in your diet. VEGGIES Eat lots - the recommendation is 7-9 svgs/d. VARIETY and COLOR is key. Focus on getting all the colors of the rainbow DAILY to ensure you get all the different vitamins, minerals, and heart-healthy antioxidants each one has to offer. Fiber is another benefit of veggies and is linked with reduction of heart disease risk. Daily fiber recommendations 25-38g/d. To help get them in, add into egg scrambles, blend into smoothies, or pureed into sauces. SEAFOOD Omega-3 fats are essential - meaning we have to get them from an outside source like food and/or supplements - and have been shown to decrease inflammation, risk of stroke, lower blood pressure, and decrease triglycerides to name a few benefits! Aim to eat at least 2 (4-ounce) servings of fish per week. High omega 3 fish options are salmon, sardines, mackerel, lake trout, herring, and canned albacore tuna-due to mercury limit to 5oz/wk. HERBS & SPICES Dried or fresh, they are both great! They are packed with anti-inflammatory antioxidants! Rosemary, oregano, turmeric, and cinnamon are particularly potent! Herbs and spices are also great flavor enhancers to help reduce the amount of salt needed in a dish (smoked paprika has lots of flavor for that). Try using them more often in sauces, soups, and marinades. PULSES Pulses include beans, chickpeas, lentils, and dried peas. They are a super rich source of plant-based protein and full of FIBER! Just like oats, pulses have soluble fiber which is great for lowering cholesterol. They’re also quite filling and help you feel full and control appetite. Add to eggs, soups, salads, and sauces. WHOLE GRAINS Proper portions of high fiber whole grains can be part of a heart healthy diet. Choose unprocessed options like quinoa, brown/wild rice, oats, wheat berries, rye berries, kamut, whole grain pasta, popcorn, and whole grain bread. Oats are beneficial in lowering the bad (LDL) cholesterol. NUTS & SEEDS Nuts and seeds are full of those heart-healthy, unsaturated fats and also contain fiber and antioxidants. Almonds, pistachios, walnuts, and pecans are great for cooking and snacking on. Walnuts flax, chia, and hemp seeds are plant based sources of omega-3s. Just be mindful of portion sizes. Sprinkle nuts into salads, main dishes or munch on a small handful. Add seeds into salads, smoothies, sauces. BERRIES Berries are particularly healthy because of the anti-inflammatory polyphenols. These health-promoting compounds have been shown to help lower blood pressure by relaxing blood vessels. Add into yogurt, cottage cheese, salad, oatmeal, smoothies or eat plain. HEALTHY FATS We need fat in our diet. Choose healthy fats, like omega 3's, avocado, avocado oil, extra virgin olive, nut/seeds, dark chocolate...again, be mindful of portions. TAKE CARE OF YOUR HEART SO IT CAN TAKE CARE OF YOU!!!🥰

Join Us Tomorrow! - https://mailchi.mp/transitionsalem/support-group-5899516

Valentine's Day is a holiday centered around LOVE. I want to remind you to not to forget to LOVE YOURSELF too! You are special, awesome, amazing and so worthy of love!! We are often full of negative self talk. I want to challenge each one of you to turn that around. Until the end of the month, EVERY SINGLE DAY, come up with 1-3 things you love about yourself and/or compliment yourself on - writing it down in a notebook will be a great reminder to see at the end of the challenge how WONDERFUL you really are!🤩😍 The more you do this, the more you will believe in YOU!! Here is a sweet treat to try and give yourself some love🥰 2 INGREDIENT CHOCOLATE CAKE Preparation Time: 5 minutes Cooking Time: 20 minutes Ingredients • 1 Egg, separated • 2 oz Sugar-Free Dark /No Sugar Added Chocolate Chips (like Lily’s), melted Instructions 1. Preheat oven to 350F. 2. Whisk egg white to soft peaks. 3. In a separate bowl, whisk together egg yolk and melted chocolate. 4. Fold the egg white into the chocolate mixture. 5. Pour batter into a lightly oiled ramekin. 6. Bake for 20 minutes. 7. Top with a dollop of whip cream and a few raspberries, blueberries or sliced strawberries Nutrition – Serves 1 Calories 235, Protein 10g, Net Carbs 4g, Fat 14g

Want to make your workout shorter and more effective? Try some of these compound exercises! Compound exercises are multi-joint movements that target multiple muscle groups at once. Incorporate a few of these moves into your workout to build strength and change up your routine! WOMENSHEALTHMAG.COM Use These Compound Exercises To Cut Your Workout Time In Half

MONDAY MOTIVATION

Workout Wednesday! Find an activity or type of exercise that you enjoy and get moving! Here is some information regarding approximately how many calories you burn doing different activities based on your body weight.

MONDAY MOTIVATION

Looking for a challenge? Try some of these 500-calorie 30-minute workouts! SHAPE.COM Burn 500 Calories in 30 Minutes!

Have you tried our fresh meals from @nutre_meals yet?🥦 🍅 They’re delivered fresh weekly, with a rotating menu! If you’ve tried them, what meal has been your favorite? 😁

This is Obesity Care Week. We are honored to have helped almost 500 patients lost over 10,500 pounds so far. Successful weight loss requires a multidisciplinary approach to address the nutritional, fitness, behavioral, medical, and lifestyle components to allow patients to not only lose the weight, but also to successfully keep it off. We are proud of each and every one of you for the hard work you are putting in to reach your goals and improve your health! Obesity Care Week March 2 at 3:00 PM · A combination of science-based treatment options is key to successful weight management. #OCW2021 @ObesityCareWeek ObesityCareWeek.org

MONDAY'S MOTIVATION One... One tree can start a forest, One smile can begin a friendship, One hand can lift a soul, One word can frame the goal, One candle can wipe out darkness, One laugh can conquer gloom, One hope can raise our spirits, And...ONE CHOICE CAN CHANGE YOUR LIFE. Think about that. One choice, just one, can change your life forever. Simply put, your life today is what your choices have made it, but with new choices, you can change directions this very moment…MAKE IT COUNT – WHAT CHOICE WILL YOU MAKE?

Check out the newest addition to our waiting room! We have added a Cubii Go mini elliptical to our office. This compact exercise device allows you to burn some calories and keep your muscles moving. You are welcome to use this while seated in our waiting room and you can even adjust the resistance from 1-8 using the dial. 😁💪🏻

WED, MAR 24 AT 6:00 PM EDT Hypnosis & Weight Management

TUE, MAR 16 AT 6:00 PM EDT Support Group!

Upcoming Event & Amazing Transformation! - https://mailchi.mp/transitionsalem/support-group-5912596

Looking for a challenge? Try some of these 500-calorie 30-minute workouts! SHAPE.COM Burn 500 Calories in 30 Minutes!

Have you tried our fresh meals from @nutre_meals yet?🥦 🍅 They’re delivered fresh weekly, with a rotating menu! If you’ve tried them, what meal has been your favorite? 😁

Workout Wednesday! Do you like workout classes or following along with a fitness instructor but do not have access to a gym? Or perhaps you want to do a quick workout from your home? Check out FitnessBlender on YouTube! https://www.youtube.com/c/fitnessblender/videos There are hundreds of free workout videos you can choose from. You can select from cardio/HIIT workouts to resistance training classes and much more. You can follow along with the instructor and get a great workout in quickly and easily. YOUTUBE.COM FitnessBlender - YouTube

Reminder! Tonight at 6pm is our Patient Support Group! Tuesday, March 16, at 6:00 PM Meet with fellow patients who are also on the weight loss journey to discuss strategies and tips for success. Led by Michelle Alsup, MSW, LADC, who is down over 100 pounds thus far! We look forward to seeing many of you there. Please check in at the front desk when you arrive. Masks are required. The seminar will be held in our new support group room.

WED, MAR 24 AT 6:00 PM EDT Hypnosis & Weight Management

TUE, MAR 16 Support Group!

Upcoming Event & Amazing Transformation! - https://mailchi.mp/transitionsalem/support-group-5912596

Event Tomorrow, New Foods, and a Coupon! - https://mailchi.mp/transitionsalem/seminar-3-24-5917716 MAILCHI.MP Event Tomorrow, New Foods, and a Coupon!

An amazing transformation of our patient, Mike!! Mike worked hard throughout his 8 weeks and was able to navigate through dining out, social gatherings, and bad days- he learned the tools needed to get back on track and steer him in the right direction. Congratulations, Mike! We are proud of you! Swipe right to read Mike’s testimonial.

Special Event Next Week - RSVP Inside! - https://mailchi.mp/transitionsalem/seminar-3-24-21 MAILCHI.MP Special Event Next Week - RSVP Inside!

Transition Weight Loss

Contact Us

Hours

Location

About

Photos

Services

Latest

Information

FAQs

Nearby

All Care Medical