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Get Bodied by Dr. B
Let’s put in that upper body work friends!! I always end my upper body days with a burnout to get my heart rate up…standing and curling dumbbells is great for using up your carb stores..not so great for fat burning 😜 Complete each exercise for 10-12 reps -challenge yourself with the weight!! Complete 3 sets. The burnout- —>frog jumps 45s Rest 15s —> squat rotation 45s Rest 15s —> standing overhead march 45s Rest 15s REPEAT until 10min is up No excuses friends!! Let’s get it! 💪🏽 #upperbodyworkouts #weightloss #bodygoals #lowerbodyworkout #reels
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Let’s put in that upper body work friends!! I always end my upper body days...

Ladies!! Let’s stop the lies and myths about weight loss. There are some SIMPLE principles that will make this journey much more bareable and productive! ➡️Lift HEAVY! And be sure to schedule REST days!! Recovery is critical for progress ➡️Track your food (not forever but long enough to know what a day should look like for you!) ➡️Minimize the alcohol intake ➡️Leave the excuses and just do it! We are all working with the same 24 hours! How are you going to spend yours??!! ➡️You can’t exercise away your belly…ABS are made in the kitchen!! There are some simple principles that are common amongst those of us who live this lifestyle..stay tuned for more!! #truthmoment #reelsofinstagram #weightloss #motivation #bodygoals #discipline
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Ladies!! Let’s stop the lies and myths about weight loss. There are some SIMPLE principles...

What are your emotions costing you??? Where you are in life is largely based on HABITS and CHOICES. Change your habits and make choices that align with who you want to be. Don’t let temporary emotions consistently derail you from showing up for yourself. The kids don’t get easier, the will keep jobbing, the demands of family, friends, etc will keep coming…so what are you waiting for?!!!! #atomichabits #makegoodchoices #mondaymotivation
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What are your emotions costing you??? Where you are in life is largely based on...

✨ Transform your life by aligning your habits with your goals! 🌟 In order to CRUSH your goals you MUST create positive habits that support your health journey. “Eating healthy” won’t cut it. No, you don’t need to work out 6 days a week. Yes, you can do this with kids, career, etc. Will it be easy?? NO! But that just means you’ve got to be even more disciplined and SHOW UP! #HealthCoach #WellnessJourney #HabitBuilding #GoalSetting #TransformationTuesday #Motivation #HealthyLiving #NursePractitioner
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✨ Transform your life by aligning your habits with your goals! 🌟 In order to...

Let’s get into this lower body workout right quick! Grab some weights (challenge yourself ladies!!) and let’s get it. I promise you won’t get “bulky”… no, muscle does NOT weight more than fat 🙄I’ll talk about that in another video. But what I can tell you is that the ONLY way to build a booty is to LIFT AND LIFT HEAVY! Pilates is great but it does not build DONKS! Complete 3 sets of 10-12 reps Let me know how it goes! #noexcuses #lowerbodyworkout #fitnessjourney #liftheavy
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Let’s get into this lower body workout right quick! Grab some weights (challenge yourself ladies!!)...

Each week I will bring you solid examples of the fact that you do NOT need fancy equipment, 20 different exercises, more than 20 mins, or to even leave your living room to get results! Here’s a simple NO EXCUSES workout with 3 moves that will get your heart rate up for a quick pump when you are short on time. Complete each exercise in order for 45s with 15s rest in between and repeat for 15 mins and your workout is DONE! Set your timer and get to it! NO EXCUSES! #fitnessjourney #lowerbodyworkout #liftheavy #consistencyiskey #wellness
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Each week I will bring you solid examples of the fact that you do NOT...

Hear me out!! There’s ABSOLUTELY nothing wrong with these combo moves at all! BUT if you want to “tone” and you want “definition” you need a structured strength training program that isolates each muscle and maximizes the load. Any workout is better then no workout, but i often find that people do not align their workout with their goals. Building muscle and toning and definition requires CONSISTENCY, patience, and progressive load. These aren’t your “fun” Burn Boot Camp or Orange Theory type workouts, these are workouts focused on isolating muscle groups with adequate rest in between each set. If you like Orange Theory then go for it!! But don’t expect progressive load results from a met-con workout 🤷🏽‍♀️ Drop me a 💪🏽 if you’d like to see me post more strength training workouts! #fitnessjourney #3daysplitworkout #lowerbodyworkout #liftheavy #upperbodyworkouts
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Hear me out!! There’s ABSOLUTELY nothing wrong with these combo moves at all! BUT if...

Leg day lets goooooo!!! This is your notice that you do NOT need to do 900 crazy exercises jumping all around up and down for 60 mins. Four simple exercises in superset blocks will get the job done!! Here are the details: Superset #1- 12 reps - Sumo squat (heavy weight) - Static lunge right then left (heavy weight) Straight into.. -Pulsing Sumo squat -Pulsing lunge (R then L) REPEAT THIS 2x! Superset #2 12 reps -Step up with weight (R then L) -Narrow squat Straight into.. -bodyweight stepup -pulsing narrow squat REPEAT 2x! Warning…highly likely to make you walk like Bambi for several days!! enjoy! #fitnessjourney #3daysplitworkout #lowerbodyworkout #liftheavy #nursepractitioner #obesitymedicine
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Leg day lets goooooo!!! This is your notice that you do NOT need to do...

Don’t forget the upper body ladies!! A balanced workout is critical! #truthmoment - I hesitated to post this video as all I see is bloated belly 🙈this is a great example of how over critical we can be with ourselves. I was on vacation, eating more carbs then usual…it happens. I have to remember I’ve worked hard and consistently on this body and on any given day I can look snatched or a little fluffy and it’s OK! It doesn’t negate the work I put in EVERY SINGLE DAY. Don’t let one day, one video, one picture convince you your work is in vain. KEEP GOING!! Now for interval training, 45s of all out (burpees, lunge jumps, squat jumps, mountain climbers, etc) with 15s rest and repeat this cycle for about 10-15 mins. PURE FAT BURNING!! #reelsofinstagram #weightloss #motivation #bodygoals #discipline #upperbodyworkout
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Don’t forget the upper body ladies!! A balanced workout is critical! #truthmoment - I hesitated...

➡️Target- 250.86 *doesn’t bat an eye ➡️Beyoncé tickets- 999.67 plus your first child *stays up until 12am to GUARANTEE a ticket ➡️LV bag- 2678.97 plus a DNA sample *swipes the CC that is now maxed out ➡️ eliminate/decrease risk of chronic disease, add years to your life, save hundreds of thousands of dollars in medical bills and medication to treat diabetes, strokes, heart attacks, joint degeneration; spend more time with your family vs doctors appointments/hospital stays - I want personalized exercise & nutrition guidance, expertise of a board certified medical professional and access to that medical professional 7 days a week for approx $59.34😑 not a cent more 😑🤨🤨🤨 y’all are funny! Rant over!! Just had to share my real life experiences!
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➡️Target- 250.86 *doesn’t bat an eye ➡️Beyoncé tickets- 999.67 plus your first child *stays up...

Your workout in your 40s should NOT look like your workout in your 20s! This 40+ body needs TLC and recovery!!! I know many of you love those HIIT, burn bootcamp classes but they can be extremely taxing on our body as we age. We are made to believe that if we leave a workout barely walking and drenched in sweat that we’ve had a high quality workout…this is just NOT true! At 40+ cortisol spikes faster and stays elevated longer. Strength training is going to give you the most bang for your buck while giving you the lean muscle mass to SUSTAIN weight loss by way of a metabolism boost. It’s time to change up the routine to get some different results. And while you’re at it, prioritizing whole-food plant based at every meal and drinking lots of water helps too!! #weightloss #obesitymedicine #fitnessjourney #lowerbodyworkout #reels
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Your workout in your 40s should NOT look like your workout in your 20s! This...

Ladies!! I know you are pressed for time so let me help you out right quick! Here’s what I would do if I only had 20 mins to get my workout on! It doesn’t have to be complicated! Grab a set of dumbbells and let’s go!! 1. RDLs 2. Overhead shoulder press 3. Squat 4. Overhead marches 5. Bent-over row If you have access to heavier weights definitely challenge yourself! You only have 20 mins so minimal breaks and you can do 3 rounds of 10-12 or challenge yourself and see how many rounds you can complete in 20 mins! Either way…your body will thank you!! #weightloss #obesitymedicine #fitnessjourney #lowerbodyworkout
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Ladies!! I know you are pressed for time so let me help you out right...

Friends, you really don’t have to wait until January 1 to make a chang…..BUT since that’s what we all tend to do, let’s talk about why these changes statistically don’t stick: 1. Unrealistic goals instead of setting one huge on achievable goal, focus on making small changes. Your one month goal might be to limit your soda intake to one time per week instead of drinking soda daily. Your six month goal might be that you completely eliminate soda and transition to sugar-free options. When you focus on the habits, and take your change and bite-size portions, you are more likely to stick to the plan. 2. Consistency vs intensity: I see it all the time, people doing way too much way too fast. It is not realistic for you to go from never working out, to working out six days a week. You are going to burn out within weeks and eventually slide back into your old habits. Focus on small changes that you can stick to in the long run. Do not start anything that you cannot continue for the rest of your life. 3. Discipline: discipline is what you need to lean on when the motivation is gone. And let me tell you friends motivation will be gone within days! Discipline is doing what you need to do even when you don’t want to: that is what helps you sustain in the long run. So do not focus on quick fixes, focus on changes that will lead to long-term success and sustainability. And if you need help or accountability, come join my lean living team to get you the results that you want! #reelsofinstagram #WeightLoss #Motivation #BodyGoals #Discipline #LowerBodyWorkout #upperbodyworkoutsforwomen
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Friends, you really don’t have to wait until January 1 to make a chang…..BUT since...

Get ready to screenshot!! 3-days per week is ALL you need to be on your way to a smoking hot body! Pair this workout with a CALORIE DEFICIT (see my video about eating healthy vs calorie deficit) and sit back and watch the snatchage happen! Get into this beginner strength training workout to increase your metabolism for sustainable weight loss. Now is the time, this is your year! F-motivation! Tap into discipline, and consistency…show up everyday and just GET IT DONE! No excuses! You got this! #leanlivingjax #fitnessjourney #consistencyiskey #3daysplitworkout #lowerbodyworkout #upperbodyworkouts
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Get ready to screenshot!! 3-days per week is ALL you need to be on your...

All the folks in the back…listen up! These are 3 VERY common mistakes that I too made until I got with someone who knew a little more then I do and got on the right track! So let me help you out so you can crush your goals! 1️⃣ You eat “healthy” but you are not in a calorie deficit. Listen, eating healthy is important but if you want to move the scale, you MUST be in a calorie deficit! Yes, it is entirely possible to eat healthy and still be consuming more calories then you are burning thus you are not in a calorie deficit. For example I get A LOT of clients that consume peanut butter and avocado like it’s going out of style! While these are “healthy” they are very calorie dense and do not have a great calorie to protein ratio if you are trying to lose weight. OR clients who eat out a lot but they are eating “healthy”…I promise you just because it’s a salad dows NOT mean it isn’t calorie dense. So if you fall into this category make sure you understand the caloric density of the foods you eat (and drinks) by using a tracking app like @carbondietcoach or @myfitnesspal 2️⃣ you work out like crazy but are sedentary outside of workouts- friends, an active lifestyle is not just in the gym. Daily step goals are critical for overall health and can play a huge role in helping you meet your weight goals. Believe it or not meeting daily step goals can burn more calories each week then your workouts!! Start tracking your step goals on a smart watch or activity tracker. If you are not meeting at least 6-10k steps per day…focus on increasing your step goals before you add on another workout…you’ll be surprised at how much of a difference this can make. 3️⃣ You workout hard, and track calories Mon-Thurs and “treat” yourself every weekend- friends…yes it is possible to ruin all your hard work in 3 days. If you are in a cycle of being “good” during the week and completely going off the rails on the weekend you are going to end up spinning your wheels. Instead of eating mindlessly all weekend..be consistent and enjoy ONE mindless meal instead of a mindless weekend. #fitnessjourney #weightloss #obesitymedicine #reels #consistencyiskey
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All the folks in the back…listen up! These are 3 VERY common mistakes that I...

Things that I eat on REPEAT! If you’ve worked with me then you know I am a huge proponent of KEEPING IT SIMPLE! Limiting eating out and preparing the majority of my foods makes it very easy to maintain and sustain a lean frame. Food is not my entertainment…it’s my fuel. Save this for some ideas for weekly meals 1. Sugar-free Greek yogurt- an excellent protein to carb/calorie ratio. Mix in some sugar free chocolate chips, fresh berries or a shake of granola and it’s a great night time snack! 2. Fish- salmon and cod are on regular rotation around here! Pinterest is the MVP of ideas for recipes, air fry and enjoy! Excellent source of protein and healthy fats 3. Vegetables- I LOVE a colorful plate. I try to make my vegetables as colorful as possible..mixed veggies with peppers, Brussels, squash, butternut squash, zucchini, homemade chopped salads, you name it! Season and roast or air fry..they are a staple in my daily diet 4. Protein shakes- I prefer to make my own with almond milk, a dash of Jordan’ Skinny syrup, 1 scoop of mocha @perfectamino protein powder, 1 scoop of @vitauthority collagen powder and 1 TBS pure cocoa powder with some ice. Less than 60 calories and about 30gms of protein! 5. Eggs- boiled or scrambled…as a snack or part of a meal. Eggs are an easy source of protein and great as an add in for my salads 6. Flavored tuna packets- these “Chicken of the Sea” ready to eat packets are packed with flavor and provides almost 20gms of protein for only about 80 calories! 7. Sweet potatoes- seasoned and air fried these are a great complex carb that won’t spike your blood sugar! 8. Fruit- personally I have fallen in love with berries…low on the glycemic index and a great snack or a guilt free dessert topped with a dollop of cool whip 9. Chicken breasts- I mean…hello can we say PROTEIN!! 10. Avocado- 1/2 avocado by itself or mashed on avocado toast or 1/2 English muffin.. these bad boys are on regular rotation around here! I know what works and I keep it simple! What foods help keep you lean?! #fitnessjourney #weightloss #obesitymedicine #lifestylemedicine #nutritiontips
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Things that I eat on REPEAT! If you’ve worked with me then you know I...

After one full mental meltdown and questioning all of my choices over the past year I’ve decided to choose happiness and joy…whatever that looks like! Understanding and walking in your purpose can be extremely uncomfortable but it’s in those uncomfortable moments where true growth occurs. It’s time for me to step out of my comfort zone and make some necessary changes. Through prayer and meditation I have been on a mission to find meaning and purpose and what that looks like for me. It’s time to get uncomfortable friends!! #lifelessons #happiness #joy #darebravely #walkinfaithnotbysight
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After one full mental meltdown and questioning all of my choices over the past year...

Friends meal plans will do you absolutely no good in the long run…heck even in the short run! Lol unless you are body building or into fitness competition where there is VERY little wiggle room in your diet, your goal should be LEARNING about nutrition for long term success. And if you don’t know where to start..seek help from someone who does 👋🏽😊#fitnessjourney #lifestylemedicine #consistencyiskey #obesitymedicine
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Friends meal plans will do you absolutely no good in the long run…heck even in...

After a 6-day weekend thanks to Milton…it’s time to put in some WORK! Model the behavior you want to see in these kids! I normally workout by myself as I like to get in and get out but I was happy to sacrifice this Monday workout to get these kids moving. The weather was beautiful so we had no excuses! They complained the whole time but in the end I actually got a “thank you” ☺️ How many times can you remember working out with your parents?? For most people that’s zero…I remember going to the gym with my dad, him attempting to teach me racquetball..me screaming in pure terror as that ball came flying past my head LOL Even if I didn’t play racquetball and ended up on a treadmill or taking a class, that was still time we had TOGETHER. Let’s change the narrative for our kids and show them what they should be prioritizing for overall health and wellness. #weightloss #fitnessjourney #obesitymedicine #lifestylemedicine #consistencyiskey
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After a 6-day weekend thanks to Milton…it’s time to put in some WORK! Model the...

When you are determined, amazing things can happen. This young lady was ready for a change and this is ONLY the beginning. It wasn’t always easy, but she took advice, followed my STRUCTURED program including personalized workouts and nutritional guidance and she is down over TWENTY-FIVE pounds since we started in June. What she didn’t do- Follow some willy nilly workout plan, simply eat “healthy”, make excuses, become a dooms-day fortune teller (“I’ll never lose the weight, etc), obsess over an unrealistic timeline, or most importantly….GIVE UP. Slow and steady weight loss is SUSTAINABLE weight loss. She is learning how to have a healthy relationship with food and falling in love with the process! I wish I could show you her bikini pics but I can’t blur her face out enough!! This is why I do what I do. #fitnessjourney #weightloss #obesitymedicine #lowerbodyworkout #consistencyiskey #unbigyourback #putinwork💪
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When you are determined, amazing things can happen. This young lady was ready for a...

Monday Motivation with Dr B! Let’s talk about managing stress and I ask “are you putting in D+ effort expecting A+ results??? Let’s talk about it
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Monday Motivation with Dr B! Let’s talk about managing stress and I ask “are you...

Ladies!! “Eating healthy” is NOT a weight loss plan!! Yes you should be prioritizing whole-food plant based food items over processed, calorie dense foods but eating healthy tells me nothing about whether you are in a calorie deficit. Therefore you must TRACK your food intake to ensure you are in a calorie deficit for weight loss. If you are not tracking your food you are doing yourself a huge disservice! And while we are at it- 1. Prioritize protein intake! Aim to hit your protein goals daily 2. Prioritize whole-food plant based items. Half of your plate should be from the ground, 1/3 lean protein and 1/3 a whole grain/carb of your choice. 3. Tastes, licks and condiments count!! Track everything so you get as accurate a count as you can on your macros. You cannot GUESS your way to your dream body. Be intentional about your goals. #reelsofinstagram #weightloss #reels #obesitymedicine #lowerbodyworkout #consistencyiskey #nursepractitioner
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Ladies!! “Eating healthy” is NOT a weight loss plan!! Yes you should be prioritizing whole-food...

Sustainable weight loss is NOT about a number on a scale!! Its about lifestyle change, setting realistic goals, getting rid if your unrealistic timelines and being CONSISTENT! You can continue to do the same things you’ve been doing and get the same results OR you can try something new and get the results you WANT. You dont have to wait for the new year…let’s start your life transformation NOW! I am taking on a limited number of clients for my fall transformation challenge..DM me for more details! -personalized workouts -training app -nutritional guidance with recipes, grocery lists, and macros -an accountability partner that will show up even when you don’t want to! #reelsofinstagram #fitnessjourney #weightloss #obesitymedicine #lifestylemedicine #lowerbodyworkout #consistencyiskey
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Sustainable weight loss is NOT about a number on a scale!! Its about lifestyle change,...

Can anyone relate?? This week’s theme of every conversation I’ve been having lately!! Ladies you CAN defeat menopause! Don’t give into the hype! Yes it will take some effort, YES you will need to change some habits and NO you do not need to settle for the menopause midsection! Not sure how to fight this fight? Come see me I got you!! #menopauseisforthebirds #menopauseweightloss #fineoverforty #widdlethemiddle
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Can anyone relate?? This week’s theme of every conversation I’ve been having lately!! Ladies you...

Friends!! Believe it or not these basic moves serve as the foundation for any strength training workout. If you are just starting out you dont needs to do any complicated burpees or weird lunges…start with the basics and build from theres. These are exercises I do on a regular (along with a couple of other advanced moves)..I just usually have 25s-30s in my hand 😜!! You can do these for reps like on the video or you can pick 5 and do for time(45s on & 15s rest) for as many rounds as possible. JUST DO SOMETHING! #obesitymedicine #weightloss #fitnessjourney #nursepractitioner #consistencyiskey #lifestylemedicine #personaltrainer
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Friends!! Believe it or not these basic moves serve as the foundation for any strength...

Ladies please come to the front of the congregation!! We are no longer afraid of heavy weights!! We embrace them!! Stay tuned for some basic moves you can do ON YOUR OWN. Start out with bodyweight if you need to and then gradually add on with progressive load. If you need to lose weight because your BMI is too high you can still do these moves but make sure you are in a calorie deficit. If you are wanting to LOOK different then it’s calorie maintenance for you or a surplus to build lean muscle...it’s not those 5lbs you’ve been obsessing over. Not sure which category you are in? Shoot me a DM and i@ happy to help! #fitnessjourney #obesitymedicine #weightloss #lowerbodyworkout #lifestylemedicine #unbigyourback #consistencyiskey
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Ladies please come to the front of the congregation!! We are no longer afraid of...

Friends! What are you waiting for?! Your time is NOW! The perfect time will never happen. You have to decide that your life is worth fighting for. The cost of an unhealthy BMI is far more than what you want to pay I promise you. Take that first step..and if you need help let me know! #reelsofinstagram #lifestylemedicine #disciplineequalsfreedom #weightloss
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Friends! What are you waiting for?! Your time is NOW! The perfect time will never...

An easy way to shave calories off of each meal! This does not have to be difficult friends! When you prioritize whole-food/plant based you will ALWAYS win!! #reelsofinstagram #weightloss #obesitymedicine #fitnessjourney #lifestylemedicine
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An easy way to shave calories off of each meal! This does not have to...

Welcome to Bodied By Dr B!! Follow me for more educational and inspirational content!
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Welcome to Bodied By Dr B!! Follow me for more educational and inspirational content!

Sermorelin is one of my favorite supplements to add on to a weight management program. It a great way to increase lean muscle mass and increase fat burning. And let me tell you..the SLEEP is UNMATCHED!! Lean muscle mass is so important as we age. Not only does it help support our frame and minimize risk of injury, it helps us burn more calories at rest and boosts metabolism. Including Sermorelin in a weight management plan that includes strength training and prioritizing whole food/plant based nutrition is always a WIN! If you are interested in learning more about how Sermorelin can help you on your journey DM me and head over to my YouTube channel @drbthewellnessnp for the full video and more!! #reels #fitnessjourney #obesitymedicine #lifestylemedicine #unbigyourback #consistencyiskey
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Sermorelin is one of my favorite supplements to add on to a weight management program....

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Facebook Link
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Contact Info

Mobile Number904-518-9545

Address13241 Bartram Park Blvd
Suite 505
Jacksonville, FL 32258
by appointment only

Helpful Links

Shop Products
How it Works
Weight Loss Results
About Dr. B
FAQs
Healthy Lifestyle Articles
Primary Care

Free Consultation
Member Dashboard