Tim’s Transformation

Meet Tim Link, Four Seasons member since November 2017

“My family and I chose to join Four Seasons because of the opportunities it would provide us to stay healthy and, for me especially, to get back in shape. The previous year (2016) leading up to us becoming members I had broken my wrist, and I really lost a lot of drive I had before to stay in shape and get stronger. In other words, I GOT FAT! Last fall I made the decision to join a gym that would provide not only myself but my family multiple fitness choices when it came to meeting our goals.

At then 230 lbs I was determined to lose weight and get back to my pre-injury form. Since November 2017 I have “leaned” up and currently sit at 210 lbs! (Which is about where I want to be) I continue to work out at Four Seasons 4-6 times a week, and I have even began doing some cardio, which is huge for me! My goals now are to become stronger and maintain a weight between 205 -210 lbs. My family definitely made the right choice in joining Four Seasons when we did!”



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March is Colorectal Cancer Awareness Month

Submitted by an anonymous patient & Digestive Disease Consultants


I bet taking care of your colon is the last thing on your mind. I know that was true for me. So many of us are caught up with the hustle and bustle of life whether it’s work, school, home maintenance, family, exercise, or simply making dinner and doing the laundry. It seems like there is always more and more to do with less time to do it. And for me, there was always an excuse!

Colon Cancer is a silent killer.  It is the second leading cause of cancer deaths in American men and women. Don’t wait until you have symptoms!  If you are 50 or over, take the time to schedule your screening colonoscopy. Just do it! Check with your insurance provider – screening colonoscopy could be covered at no charge.

The prep at home prior to my colonoscopy was really not as bad as I imagined (see below for some tips). Once I got to the doctor’s office for the procedure, it was easy. My physician and staff were so kind, professional, and I was comfortable throughout! Much to my surprise I found out I had colon polyps. Left there to grow, they may have turned into colon cancer. I didn’t have pain, bleeding, or change in bowel habits. There was really no way of knowing – I felt just fine.

My doctor talked to me right after the procedure about my polyps and how they were removed. Now the polyps are gone and better yet, my doctor helps me keep track of my next check up. Since ongoing surveillance is so important, my doctor’s office will notify me of my next colonoscopy so I can get back to my busy life. And next time, I will NOT put it off!

Pick up that phone and make the appointment. The people who love you will be happy you did!

Easing your Colonoscopy Prep

I know this process isn’t fun. But it’s super important, and there a few things to make it a little easier:

  • Follow your doctor’s instructions: Take notes and ask questions if you don’t understand something.
  • Arrange your schedule: You’ll want to be home – near your bathroom – at prep time. If you have children, perhaps find help while you’re “occupied.”
  • Consider cutting back on fiber a couple days before: Fiber is the indigestible part of plant foods and may leave residue in the colon. Fiber food examples:
      • Beans
      • Nuts and seeds
      • Raw fruits and vegetables
      • Whole grains
  • Maintain a liquid diet: Water only can get boring. Have a few other options on hand.
      • Clear warm broth
      • Plain coffee, tea, ginger ale, apple or white grape juice
      • Italian ice
      • Jell-O (no red or purple)
      • Popsicles
      • Gatorade or Propel if diabetic
  • Drink your prep: Some of these solutions don’t taste great, but as mentioned, it’s the most important part of the prep process!
      • If allowed by your physician  –  add flavoring such as Crystal Light if the prep isn’t flavored
      • If allowed  –  drink it cold. Mix it ahead of time (earlier in the day) and place in the refrigerator, unless instructed otherwise by your physician
      • Use a straw
      • Suck on a lemon or hard candy afterward
      • Continue to drink plenty of clear liquids to flush your colon
  • Get Ready: Once the prep solution starts working, be near a bathroom.
      • Wear comfortable clothing
      • Have soft toilet paper
      • Use skin-soothing products such as A&D ointment, wipes, or Vaseline
      • Keep entertainment items handy like books, a laptop or a tablet
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William’s Transformation

At his heaviest 463 lbs.
Current weight 292 lbs.

William’s weight loss really kicked into gear around 2017 after he asked himself an important question… “I never have a problem sitting at my computer or playing video games for hours at a time grinding out achievements, so why can’t I change my image of the gym?

Something clicked for William after he asked himself that question. William had decided to turn the gym into a game! He set weight loss goals at every 5 lb marker. He rewarded himself for meeting his goals with a snack, cheat meal, massage, new clothes, day with no cardio, etc. Each 25 pound milestone he hit gave him more and more enjoyment and motivation to keep going! He shared with us that now he has to force himself to leave the gym most mornings to get ready for work. Awesome job, William!

If you are struggling with weight loss try out William’s strategy of making exercise a game!

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Shane’s Transformation

Transformations don’t always have to be about losing pounds. Four Seasons member, Shane Spaulding, really wanted to focus on gaining muscle strength, toning his body and becoming healthier overall.

Shane hit the Strength Room at Four Seasons II and was able to accomplish his goal in less than 6 months with a lot of hard work and time. He also made conscious eating decisions to help tone his muscles and achieve healthier eating habits. If you see Shane working out be sure to congratulate him on a job well done. We all know how difficult it is to create a goal for yourself and then actually complete it. But, this is proof you can do anything you put your mind to!

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February is Healthy Heart Month!

It’s easier than you might think to eat a heart healthy diet. Add quality years to your life by eating more fruits, veggies, lean proteins and low-fat products and exercising regularly (Four Seasons is happy to offer you all kinds of ways to get your heart pumping)! We love the suggestions for heart healthy eating included in this article from the American Heart Association. Read on for some great tips…


How to Eat Healthy without “Dieting”

Source: American Heart Association

Eating healthy can be easy, tasty and inexpensive if you stick to some simple guidelines.

Who isn’t trying to eat healthy these days?

After all, it can help reduce your risk of heart disease, stroke and lots of other things you’d rather avoid. The good news is, eating right doesn’t have to be hard or require you to give up things you love. It’s all about making smart choices to build an overall healthy dietary pattern.

Here are some simple ways you and your family can eat healthier:


  • Fruits and vegetables
  • Whole grains
  • Beans and legumes
  • Nuts and seeds
  • Fish (preferably oily fish with lots of omega-3 fatty acids), skinless poultry, and plant-based alternatives
  • Low-fat and fat-free dairy products
  • Healthier fats and non-tropical oils


  • Sweets and added sugars, especially sugary drinks
  • Sodium and salt
  • Saturated fat
  • Fatty or processed meats – if you choose to eat meat, select leaner cuts


  • Trans fat and partially hydrogenated oils


  • Choose mindfully, even with healthier foods. Ingredients and nutrient content can vary a lot.
  • Read labels. Compare nutrition information on package labels and select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat, and no partially hydrogenated oils.
  • Watch your calories. To maintain a healthy weight, eat only as many calories as you use up through physical activity. If you want to lose weight, take in fewer calories or burn more calories.
  • Eat reasonable portions. Often this is less than you are served, especially when eating out.
  • Don’t dismiss entire food groups.Eat a wide variety of foods to get all the nutrients your body needs.
  • Cook and eat at home. You’ll have more control over ingredients and preparation methods.
  • Look for the Heart-Check mark to easily identify foods that can be part of an overall healthy eating pattern.

Copyright © 2018 American Heart Association, Healthy For GoodTMheart.org/healthyforgood

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