Beauty / fitness / Health / Skin Care

Diet, Exercise, Then CoolSculpting®


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Photo Credit: Whitney Marie Photography

Diet, Exercise, Then CoolSculpting®

Having children can take a toll on your figure. Of course, the pregnancy itself can sometimes cause weight gain, plus the lack of time you have to yourself after you have children can also create a slippery slope of weight gain. At least that’s how it has been for me. Getting your figure back takes dedication and determination. You must want to make lifestyle changes to get results.

Traditional diet and exercise will get you to a healthy weight, but sometimes even the fittest among us need a little help getting across the finish line. That’s where CoolSculpting with Idaho Falls plastic surgeon Dr. Mark Freeman can help. It’s not a weight loss solution, just a nice addition to a healthy lifestyle to help you look and feel your best.


Smoothing your midsection and slimming your legs starts with being mindful of what you eat and drink. Trying to eat clean has been one of the most difficult and effective lifestyle changes for me. The biggest shift: cutting out processed food and sugar as much as possible.

I have tried to replace sausage, bacon, and salami with lean meats like chicken and salmon. Also, instead of eating pasta, I have substituted it for quinoa or brown rice, which help keep me full until my next snack or meal. Lastly, I have tried to incorporate fruits and vegetables into every meal (organic when possible).


In the morning, I’ll add spinach and tomatoes to my scramble or kale to my smoothie. At lunch, I usually eat a salad with chicken or quinoa for a little added protein. For dinner, I often have lean meats, such as salmon and roasted veggies. Throughout the day when I get hungry, I’ll eat a handful of veggies, berries, almonds, or other healthy snacks. Don’t get me wrong, I treat myself every once in a while, but I try to stay on track during the week for the most part.

Bonus tip: I always keep a bottle of water with me at all times. Hydration is essential for preventing bloating, keeping your skin and hair healthy, and keeping you regular. Sometimes I add lemon slices or cucumber for a flavored alternative when I’m craving sweets.


As you know, I do Kayla Itsines Bikini Body Guide and Koko FitClub of Ammon. These workouts are great because they take anywhere between than 30-40 minutes a day, so there is no excuse for not being able to squeeze in some exercise. The program emphasizes not just exercise, but a more holistic approach to fitness—combining food, workouts, sleep, and mental health. Each workout involves cardio, resistance training, and/or stretching. They target your core, arms, legs, and glutes.



We all have our problem areas. For some, it’s the lower abdomen and thighs—others it’s smaller areas like the double chin. Sometimes, regardless of how well we eat and how frequently we exercise, it seems impossible to get rid of those stubborn bulges of fat. In this case, CoolSculpting® can be an effective solution. CoolSculpting is a non-invasive body sculpting treatment that uses precise cooling technology to freeze away pockets of fat.

According to board-certified plastic surgeon Dr. Mark Freeman, good candidates are in overall good health and close to their goal weight. Most patients who undergo this treatment are bothered by a few specific visible fat pockets. The treatment only takes about an hour and requires no downtime. Patients can head back to work or continue other normal daily activities immediately after treatment.

Plastic surgery might not be for everyone so CoolSculpting can be an effective alternative. It takes a month or more—and possibly more than one treatment—to see results. Like diet and exercise, good things take time. It is important to keep your head up during this process.  A positive outlook and realistic expectations will help you along the way.

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