Sculpt Laser Lipo Weight Loss & Wellness

Painless, non-invasive laser lipo treatments. Nutrition, fitness, weight loss & lifestyle coaching by a Certified Nutrition Coach, Certified Personal Trainer and Certified Weight Loss and Life Coach

Operating as usual

[01/14/21]   It's TIME!
February 2021

Sounds pretty good to me!


Roasted Delicata Squash with Burrata, Pomegranate and Pistachios Roasted Delicata Squash with Burrata, Pomegranate and Pistachios has minimal ingredients and just one sheet pan – easy side dish!

Cloudy day? No worries. Try wearing a brightly colored scarf or shirt to change your mood. We’re influenced more than you might think by our surroundings… and having bright colors will also brighten your mood! What's one of your favorite colors that puts you in a good mood?

She Dreams of Alpine

Back when I worked a full time job as an engineer, people frequently asked me, “Do you ever work?” or “How do you travel so often?” But here’s the truth...
I still worked the 9-5, and I only had the weekends and a bit of vacation time to travel. But the key thing was that we made adventure and getting outdoors a PRIORITY... a non-negotiable. I’d spend time in January of every year getting at least 2 ideas a month planned out onto my calendar so that I’d at least be working toward my goals. One of the first things I have my students in the Become an Outdoor Backpacking Badass Program do is PUT THEIR GOAL ON THE CALENDAR. I want them to prioritize this goal of theirs, and this is step one.
You’ve got to prioritize travel and adventure if you want to do more of it. And when I say prioritize it, I mean get to the point where you’re planning adventures ahead of time, set goals for yourself.
If you wait to plan and see what you feel like during the week, you’re less likely to go “do the thing” you want to do. If being outside makes you happy, put it at the top of your non-negotiables list... right next to brushing your teeth. 🦷

The Athlete's Guide to Menopause

Good info for all healthy minded women- not just competitive athletes Much more than fertility changes when menopause hits. Here's how to train through it.


This is one of my favorite apps ever! Sleep stories, guided meditations, music, inspiration, motivation and more. It’s well worth the cost! ✨✨

Black Friday got you feeling blue? Enjoy 60% off a lifetime of Calm, this weekend only

Simple Spiced Cranberry Sauce with Orange and Ginger This spiced cranberry sauce with orange and ginger is super simple to make, tastes amazing, and is sweetened with honey or maple syrup!

Hello everyone,
Here is a simple 5 Day breakdown to implement food as medicine into your diet. It’s more important than ever to arm our defense systems as much as possible, especially the immune system.

Day 1: Add Mushrooms and Broccoli - These vegetables are a respiratory power duo. Mushrooms increase the secretion of an antibody called IgA, present in your mucous membranes and saliva. It’s an important first line of defense against any invader. Broccoli and broccoli sprouts are another booster because they contain sulforaphane, a sulfur-based nutrient that neutralizes toxins and helps decrease inflammation.

Day 2: Eat A Cup of Blueberries per Day - Blueberries are full of antioxidants that enhance your immune system. A study by the Applied Physiology, Nutrition, and Metabolism in Canada in 2011 found blueberries can increase the number of natural killer cells, which are critical to immune responses that eliminate virus-infected cells or tumor cells. In the study, participants had a little less than two cups of blueberries per day for six weeks, and about three cups given an hour prior to two and a half hours of running on a treadmill. The blueberries doubled the number of natural killer cells they had in their bloodstream. They can also help our immune system develop learned responses to foreign invaders. Besides being delicious, they make a great additive to breakfast meals and can be a healthy snack.

Day 3: Enjoy A Glass of Black or Green Tea - Tea has been shown to improve our gut microbiome. A June 2020 study conducted by the School of Basic Sciences, Indian Institute of Technology Bhubaneswar in India found that people who drink green or black tea have more healthy bacteria in their guts. A balanced microbiome is crucial for your overall health. Make it a goal to have a cup of tea per day.
Day 4: Help Yourself to A Handful of Nuts - Nuts are a healthy source of fiber, protein, and fat. I recommend mixing it up with a handful of almonds, walnuts, hazelnuts, cashews, or pecans daily. Nuts contain Omega-3s and others are rich in healthy fiber, which feeds your gut microbiome. When shopping, look for unsalted or lightly salted varieties. Salted nuts can have upward of 200 milligrams of sodium per ounce and lightly salted nuts contain about 45 to 95 milligrams.

Day 5: Have A Serving of Leafy Greens - Leafy greens like arugula, kale, and spinach contain nitrates, which convert to nitric oxide, the molecule naturally produced by your body responsible for promoting proper blood flow. When you chew spinach, the microbiome of your tongue actually converts the nitrates in that spinach that comes from the soil, into a form that your stomach can digest, and turns it into nitric oxide, which then goes into your bloodstream. Boosting your nitric oxide level helps to lower your blood pressure and improve your brain function.
Make a pact with yourself to try one of these tips per day and pay attention to how you feel. Over time, these lifestyle tweaks can become part of your daily routine.

Endurance Sports Wrecked My Body Image. Farming Saved Me.

So the idea is, what do you want your body to DO? Just be able to wear a teeny size? Nah.... you want way more than that. After giving up competitive running, cycling, and triathlon, I bought a farm in Tennessee. I didn’t know at the time how challenging—and life-affirming—growing my own food would be.


Mmmmm. Mmmmaking this tonorrow

Is it soup weather yet?!!

Slow Cooker Blissful Butternut Soup – dairy-free, gluten-free, and SOOOO good!
Print the full recipe on 2 Smart Points • 152 Calories

Try Our TB12 Pumpkin Spice Protein Smoothie Recipe | TB12 Sports

Any protein powder you like will do 😊 Nothing says fall quite like pumpkin, and our Pumpkin Spice Protein smoothie gets you your pumpkin fix with a healthy spin on a seasonal favorite.

50 Vegetarian Dishes You Can Cook in 30 Minutes or Fewer 50 Vegetarian Dishes You Can Cook in 30 Minutes or Fewer is a group of recipes collected by the editors of NYT Cooking

Jillian Michaels

A quick 10 minute commentary on Keto and overall health. I like the message put forth here!

Keto - what are the supposed benefits? What are the potential health risks? How does keto affect your overall health - Not just your weight - but things like telomere length, stem cell growth, microbiome, epigenome function etc. I feel like I've beaten this one to death, but I keep getting asked so I figured i'd do a quick video on the highlight issues. One request... keto crusaders... try to consider the everything I am saying and consider reading the two books I'm mentioning - researching the studies in them and THEN make your decision. Get all the info first. It's so important we look at the translational components of this diet not just "I lost weight and I can eat bacon". Or "I no longer need diabetes meds". Theres' for more to your overall health than that.


Well no Halloween parties this year, so maybe Thanksgiving! 🤣

This just got spooky.. and tasty!


This easy Baked Spaghetti Squash and Cheese is a healthier take on mac and cheese!

6 Freestyle Points • 165 Calories (GF, LC, V)
For tips and to print the full recipe:

Smith's Food and Drug Stores

I'll try it!

Finally, a flavorful granola with no added sugar! Lightly sweetened with date powder and apples. Find at a store near you.


Another one

Vegetarian Black Bean Tacos served in crunchy corn shells and filled with classic taco toppings are so good that you definitely won’t miss the meat!

9BP 11G SP • 367 Calories


Vegetarian Butternut and Black Bean Enchiladas are delish! Healthy and light, a great way to get more plant based foods in you day.

3 blue green purple WW points • 185 Calories

The New York Times

ohhhhhh yum beyond belief! Cherries are so so good for you too
~ fantastic anti-inflammation antioxidant properties
~ fiber
~ vitamin C
~ potassium and more!

Angela Dimayuga shows how to turn black cherries into a savory vegan salad with charred scallions and creamy raw pistachios.


This quick and easy wonton soup is super simple, loaded with veggies and takes under 15 minutes to make thanks to the frozen wontons!

2 blue green purple SP • 136 Calories

15 Five-Ingredient Dishes Under 350 Calories | Recipes | MyFitnessPal From breakfast to dessert, you only need five ingredients for a healthy meal.


Slow Cooker Chickpea Sweet Potato Stoup is a cross between a stew and soup! It's easy, hearty and perfect for the colder weather!

3 Freestyle Points • 165 Calories


It’s that tiiiime!

Pumpkin Butter is like having pumpkin pie in a jar, only better! Delicious smeared on toast, oatmeal, yogurt, and more!

Print recipe:

Arena Strength

A few weeks ago, many of you asked our trainers about how to target your inner thighs - a notoriously difficult place to target.

To help answer the question, as a qualified trainer, I have compiled a list of the best inner thigh workouts to try with your Arena Bands 🍑

Inner thighs are a sticking point for lots of women! Whilst we know that you can't target fat loss, you can target your toning.

We have tried and tested hundreds of exercises with our bands to give you the best advice. If you're looking to target your inner thighs, we suggest you start with:
👉Side Lying Abductions
👉Side Lying Circles
👉90 Degree Clams
👉Knee Pulls

Add them to your routine today and then tell us about your progress! We’d love to know if you’re feeling that burn 🔥

Better yet, you can find all of these exercises and so much more in our new Train With Arena app! Start your 14 Day Free Trial to check out our great content and tailored training plans >>>


Making this today and adding some shrimp

For that sweet summer corn! This charred Grilled Corn Salad with Feta is an easy 5-ingredient side dish that goes perfect with anything you're grilling! You can use basil or chives in place of mint.

3 Freestyle Points • 153 Calories

Arena Strength

Looking for a quick upper body tone? Look no further!

This quick upper body finisher is a great way to increase tone and strength.

Let us know what you think below!

TB12 Home Turf One Band Workout

All you need for this workout is one short looped band

Who says you need a whole gym full of expensive equipment to get a great workout in? Today, all you need is one band! In episode two of our TB12 Home Turf wo...


Yes! I have worked out virtually with a TB12 trainer - this works!!

Ready to take your home workouts to the next level?

Introducing our new TB12 Home Turf Workout Series.

Hosted by our two Co-founders Tom Brady & Alex Guerrero, each week we will be bringing the same functional strength & conditioning workouts that they perform every day — right to you!

Designed with our Body Coaches to be quick & efficient, you can watch each workout on IGTV, our TB12 YouTube Channel, or in the TB12 app.

Launching tomorrow 8/19. »


This light and Easy Blueberry Buttermilk Cake loaded with fresh, juicy blueberries in a lightly sweetened, moist buttermilk cake is ideal for summer.

7 SP 168 Calories


You'll want to make this Balsamic Roasted Veggie and White Bean Pasta all summer long! It's gluten-free, LOADED with veggies in every bite and finished with pesto and white beans.

9 Smart Points • 380 Calories 1 1/2 cups
Find the full recipe on Skinnytaste:

This method really does work. At 52 years old, I feel better overall than I did at 42 - maybe even 32!

Here are 12 things you can do every day to improve your performance and accelerate your recovery.

Download Now »

Assume that more than one path exists to achieve your ideal life.

What would some of the alternative routes look like?

Transform Your Body, Mind & Spirit


Weight loss does not need to be complicated, punishing or expensive. I will work with you to create a plan that will work for you, help keep you motivated, accountable and successful. We will also have fun! Let's figure out what changes you want to make and how to make them happen.

Along with a custom laser assisted weight loss treatment plan, you will receive an individual nutrition, fitness and lifestyle program based on your goals, likes, dislikes and lifestyle. I serve you from a place of empathy, respect and understanding. I listen to your needs and desires so we can discover your distinct purpose and what works for you. I understand what it's like to be a woman in midlife transition, and totally understand the challenges we face in being our best, healthiest selves. My pledge is to provide you with accountability, support and guidance in a non-judgmental way. I believe in you and will cheer you on every step of the way!

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