Steel Family Medicine Exercise and Weight Loss Group

23/05/2024

Don’t forget about our May steps challenge! 🏃 🏃‍♀️ 🏃‍♂️
The person who gets the most steps for the month of May gets a free weight loss shot!
Track on your phone, your Fitbit, your watch, or any other way that you can!
We will start collecting totals the first full week of June!

Also, anybody who has more steps than Dr Steel in May either gets a 1/2 price shot (starting dose) or $25 off their regular dose shot!
Keep stepping!

23/05/2024

I made this earlier in the week and it was so good!
(I did the Mediterranean lentil salad.)

When done right, lentils totally rock. Here, turn one bag of green lentils into three different recipes - tacos, soup, and a Mediterranean salad!

07/05/2024

Who wants to try protein water? 🙋‍♀️🙋‍♀️
We will have samples to try at the weight loss class tonight!

05/05/2024

Don’t forget about our May steps challenge!
Count your steps all month. At the end of the month we will be collecting totals and the winner gets a free weight loss shot!
Use a Fitbit, Apple Watch, the Health app on your phone, or any other fitness tracker!
Stay active and have fun!

29/04/2024

What are your non-scale victories?
Here is one of mine!
I went with my kids to a ropes course yesterday for my son’s birthday!
It has been a while since I had gone. Yesterday I was probably 15-20lbs lighter and waaaay stronger in my upper body.
I was able to do all of the courses that the kids did! Last time, there was no way I could have done it!!
My exercise secret over the last year or 2?
Mostly walking and push-ups.
I’ve done a few classes at the gym here and there.
But, the biggest improvement I have had is when I started a 30d push up challenge. I started with 0.
That’s right. I couldn’t do any “real” push-ups and only a few with my knees down.
But, I struggled and managed to get 100 per day for a month! Most of them were with my knees down, or on a chair or bench at the park. Most days it took me all day! (Lots of breaks in between). But, it still made a huge difference. Eventually I was able to do some on the ground the “real” way. So, that kept me motivated to do more!
I don’t do 100 every day now but I still love my arms and upper body muscles and how strong it made me!
What non-scale victories have you had recently?

27/04/2024

We had a great weight loss topic this week!
Here is the article if anybody wants to read it again!
Today we also got to sample some smoothie, heard some great quinoa recipe options, and talked about some of our exciting new weight loss class options!

The smoothie we had today was: 1 cup of frozen strawberries, 1 cup of plain almond milk, 1 serving of coffee flavored Premier protein, and a small scoop of dry oats!
So yummy and filling and very low in calories!!
See comments below for more info about that smoothie!

A recent trend in weight loss is counting the macronutrients carbs, fats and protein, rather than focusing on calories. This article reviews the best macronutrient ratio for weight loss and why diet quality matters.

08/03/2024

07/03/2024

It’s the time of year to get back outside and get some fresh air and exercise!
What are your exercise goals for the rest of this week?
We have had the sniffles (the crud, allergies? Colds? Who knows) in our house but finally seems better. So, I’m back at it today!
Getting my 10,000 steps, starting back at my daily push-up goal, and getting back into squats!
My goal over the next month is to be able to do at least 2 pistol squats without assistance!
Look them up! They are hard!! But, I want (need) to try something new!
Right now I can go about 60-75% down and have to hold on to the wall. I did sets of 10 on each side.
Before spring break I hope to do some without holding on!

11/11/2023

Happy Saturday!
Today at our weight loss class we talked about water (again)!!
We talked about sparkling water and how it can be as good, if not better, than regular water when it comes to weight loss!
We made a new exercise goal for the week. We are going to try adding 50 squats per day to our 50 push up goal!
We briefly talked about intermittent fasting.
What topics would you like to know more about?

Sparkling water has become increasingly popular in recent years. And with good reason. A bit of fizziness — often with a hint of fruit-infused flavor — can help liven the otherwise boring task of hydrating. However, water purists often find that bubbles are a silly affectation, and some even ins...

27/10/2023

Who is working on planks right now?