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10 Lb. Weight Loss Club

Join the 10 Lb. Weight Loss Club

Starting January through April!


Lets shed some pounds ladies, burn body fat, get energized, sleep better, get back into that favorite outfit and just look FABULAUS, join my 10 Lb. Weight Loss Club!


Here's how it'll work:


  1. Write down your starting weight (I'm not sharing that info!)

  2. Commit to 30 minutes a day of Cardio with Sunday off

  3. After about 2 weeks, commit to an additional 15 minutes a day of weight training

  4. And Post to the 10 Lb. Club once a week to discuss our progress and get encouragement from others


Don't Eat: (or limit)

  1. Bread except a small amount of whole grain once a week

  2. Processed foods, deli meats, frozen or pre-cooked foods, or canned foods

  3. Cakes, baked goods including biscuits

  4. Sugar (only about two table spoons throughout the day)

  5. Limit cheese, whole milk and fatty dairy products (including ice-cream)

  6. Margarine, butter or animal fat based shortenings

  7. Condiments sparingly, (catsup, mustard, mayo)


Please Eat:


Oats, barley, organic quinoa



Lean meats (fat trimmed)

Fish and Poultry

Beans, peas, lentils

tofu, tempeh

vegetable based protein shakes from health stores


Nuts: Unsalted, sugared or glazed

Seeds (flax, pumpkin, chia)

nuts (pistachios, cashews, almonds)



Berries, avocados, tomatoes

(exception of a banana for those needing the potassium)


Vegetables: fresh or frozen

All green leafy vegetables, plenty of kale greens, salad greens, squash, string beans, okra, peppers, lettuce, cabbage, cauliflower, carrots, broccoli, brussels sprout



All seasoning is allowed moderately 

Salt is limited to less than 1 teaspoon throughout the day 



Coconut, Flax Seed and Pure Virgin Olive Oil



Greek or Non-Fat Yogurt, cage free eggs and egg white, Almond Milk, and non-processed cheeses



All fruits especially dark berries (including melons and pineapples)


Don't Drink:

  1. Soda

  2. Flavored waters

  3. Sports Drinks

  4. Artificially flavored fruit juice


Please Drink:

  1. Plenty of water with lemon (real Lemons no artificial flavoring)

  2. Green Tea, Black Tea, (more on Tea)

  3. Black Coffee once a day (if desired with non-dairy creamers or milk)

  4. Almond Milk

  5. 100% Organic Fruit Juice (apple, pineapple, cranberry, tomato)

  6. An organic protein shake or smoothie once a day (if desired)


Don't Take:

  1. Un-prescribed  medications

  2. Supplements

  3. Weight Loss pills


Please Take:

  1. Follow all prescribed  medications by our doctors

  2. Take our daily doses of vitamins and minerals


Sounds Good? Let's do this!  


God Bless You,

Dr. Walker

Working-out with a spouse, family member, friend or group:

  • Makes it more fun

  • Adds accountability

  • And, stirs-up your competitive nature

Those old "tennis" or "track shoes" won't do!


Your footwear is extremely important because your weight, bones and body has changed.


So invest in a good pair of fitness shoes! You can find great deals at DSW. For our 10 Lb. Challenge I suggest "Cross-Trainers" because you may prefer to power walk or jog for your 30 minutes of cardio.

Always warm-up by walking, doing jumping jacks or light running (run in place if at home) followed with light stretching.


Cool-down simply by slowing down your walk or jog, followed by stretching. This is important because it will bring your heart rate down so that you don't faint.


This includes size of weights, stance, breathing, etc. to minimize muscle strain and injury.

Drink plenty of water before, during and after your workout; 60 ounces a day, minimum.


Try to stay far away from sugary fitness drinks!

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