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Dr.Slott-Advanced Medical Weight Management Center
-What is the difference between movement vs. exercise?
Wendy: any physical activity that enhances physical fitness. It should be challenging enough to change your body composition. Weight training, jogging, running, zumba, cross fit, power walking.
-You say that we create excuses not to exercise…
Wendy: Don’t accept excuses from yourself, work through the excuses. See them for what they are.
-“I don’t like to sweat”
Wendy: Mist your body with your favorite body spray prior to exercise. Take advantage of indoor programs that offer air conditioning and fans – like a spinning class.
-Exercise: “It’s too hard, I have kids”
Wendy: You are their example; take advantage of gym daycare or invest in home equipment. Plan to exercise during their nap or sleeping times.
-“I work full time”
Wendy: Many regular exercisers work full-time, have families and even take classes part-time. Take the time to exercise throughout your busy schedule. Take ten minutes jogs two or three times a day, do jumping jacks at your desk, jump rope in the office, take flights of stairs every other hour of your shift, walk the perimeter of where you work. Stop at the gym for a 30 minute run on the treadmill or elliptical. Commit yourself to something!
- “Every minute of my day is spoken for, by the time I get home I am exhausted”
Wendy: All more reason to get out and “bust a move.” Energy begets energy. If you commit yourself to 30-60 minutes of exercise regularly you will have the energy to be much more productive. Work out for 60-90 minutes on your day off. Exercise during work – 10 minutes during break in the morning, 30 minutes over the lunch hour and again for 10 minutes during afternoon break.
-“Frankly, I am just plain lazy”
Wendy: You can sit in a chair for an hour and get a great fitness routine done. Google “chair exercising.”
- “I hate it, hate it, hate it!”
Wendy: So did I when I first started. Now I’m addicted! Find something you enjoy, try things you’ve never tried before.
-“I get bored”
Wendy: Change it up. Try something new. Try something that you know will challenge you.
-“I don’t have any one to exercise with”
Wendy: Never be dependent on someone else for your weight. You are in charge of you. Commit to classes, you will always be with someone else. Use a treadmill, bike or elliptical next to someone else. Get to know new people who are committed to physical activity.
- “It’s too hot”
Wendy: Put a fan on you, turn up the air conditioning
Wendy: Bundle up.
-“It is snowing/sleeting”
Wendy: Wear traction soles, raining – that’s what umbrellas are for.
Wendy: Avoid NC, exercise in SC, ha!
Wendy: See if you can out run it! “The Bottom Line” – exercise anyway.
-“I just can’t seem to stick with it; I allow my emotions to interfere”
Wendy: If you are sad, mad, depressed, tired or angry exercise is a great release. I too at times do not feel like exercising and feed myself with negative messages, but I follow through with positive actions. While I’m telling myself how tired I am, I’m putting my tennis shoes on. When I’m telling myself how cold it is outside, I’m putting on a jacket and I walk out the door for a power walk. I’m always so glad I did it and always feel so much better afterward.
-“I walk to the mail box every day that is my exercise”
Wendy: Walking out to check the mail, stretching, taking a stroll in the neighborhood, taking a casual bike ride, walking the dog does not count. You have got to be challenged, your breathing should be much faster than usual, you need to be exerting energy; the activity is prolonged for 30-60 minutes. KNOW THE DIFFERENCE BETWEEN MOVEMENT AND PHYSICAL ACTIVITY OR EXERCISE.
-“I fight depression and just don’t feel like moving”
Wendy: Exercise builds self-confidence, clears the mind, motivates creativity, improves self-image, improves sleep, and improves relationships. Exercise is your physical prescription for depression.
“I have reached my goal weight, my wife says that I look great and does not understand why I still work out everday, what do I say?”
Wendy: Maintenance is key! Taking it off is one battle; the next battle is keeping it off. Exercise keeps you fit, increases your lean body mass, controls excess body fat and keeps you energized. It’s a very good habit to get into and should become a daily lifestyle habit. Tell your loved one you worked very to get the weight off and you want to keep it off. Let them know your new found health and vitality is very important to you.
Wendy Griffith is a Physician Assistant with Advanced Medical Weight Management Center and she also practices in Emergency Medicine. She is a graduate of the MUSC Physician Assistant program. She also holds a Bachelor’s degree in Nutrition and a Master’s degree in Exercise Science. Prior to becoming a Physician Assistant she was a Registered Dietitian who owned her own company. Wendy enjoys trail biking, walking the bridge, kayaking, target shooting, container gardening and cooking. Wendy would like everyone to know that she has been packing her meals (breakfast and lunch) every day for over twenty years and contributes planning and preparation as the key to controlling weight.
“Dear Dr. Slott and team,
I cannot thank you enough for all you have helped me achieve. In a little over a year you have helped me to lose 100 pounds! More than that though, you have helped me gain my life back! I have so much more energy now. I can comfortably participate in whatever I’d like. I can ride roller coasters with my kids without being nervous about seat belts fitting or safety bars working. I sleep better than I have in years. I am off of my cholesterol medicine and my cholesterol levels are normal. Also for the first time in years, we haven’t met our health insurance deductible because I haven’t been sick. I don’t even seem to catch colds any more. Your program and constant encouragement and support have given me the life I knew I wanted and just couldn’t seem to grasp on my own. Thank you so much for everything.
In the attachment, the picture on the right was taken on the day I hit the 100 pound mark!”
Starting a new exercise program can be daunting. We get that! You don’t have to overhaul your entire life to meet your weight loss and fitness goals; you simply have to put one foot in front of the other.
If you are paying a “professional” that tells you not to exercise, you are being duped and wasting your money and you will not keep the weight off!
With Dr. Slott’s approach to weight loss you will discover what thousands of patients have: All it takes to have more energy and get a slimmer figure are your own two feet.
Q. Will I need to be on thyroid medicine in order to lose weight?
A. Thyroid medication is not indicated for weight management. It is not approved by the medical board for weight management. A patient with a thyroid disorder is committed to life long management with appropriate medications.
Q. Do I have to sign a contract in order to become a patient at Advanced Medical Weight Management Center?
A. There are no contracts, we are here to help you and coach you in reaching your goal weight. If you must discontinue being a patient, you are under no financial obligation to Advanced Medical Weight Management Center.
Q. How do I keep track of the points for each day?
A. Dr. Slott has taken the guess work and math out of the weight loss program. It is simple, just follow the prescribed program and you will be successful.
Q. Do I have to limit my exercise on Dr. Slott’s program?
A. Exercise is part of this success weight loss program. Exercising five times a week for at least 30 minutes will speed up your loss.
Q. Can I exercise six hours on Saturday and then skip the week day exercise?
A. Exercise is not a bank and we can not make a deposit and withdrawal the results the following week. Exercise a minimum of five times per week for 30 minutes.
Q. Does fat turn into muscle?
Q. Does muscle weigh more than fat?
A. No, a pound is a pound.
Q. Why didn’t I lose weight?
A. In order to lose weight you must be in a calorie deficit. Controlling the amount of food you eat, increasing your activities of daily living and a consistent daily exercise routine will result in weight loss.
Q. How can I lose more weight?
A. Dr. Slott’s diet is designed for a medically safe weight loss and life long healthy eating habits. You can expect to lose eight to twelve pounds the first two weeks when you follow the prescribed program.
Q. Self sabotage—night eating, closet eating—I can’t stop myself.
A. There are a number of psychological issues that influence our eating habits. The practice has hired an eating behavior counselor to help patients that prefer additional coaching. Call the office for additional information on making an appointment with Mark Hood.
Nutritional and/or fitness consultations are available to patients and non-patients. The practical advice dispensed here ranges from survival tips on overcoming dieting hurdles to understanding the different programs offered at the center. Fitness topics include areas such as: launching a new fitness routine, new exercises and overcoming plateaus. These consultations will be one-on-one and designed to specifically address your individual needs.
Call the office to find out more or to schedule your meeting: (843) 572-7715