Shape Me Up is our healthy and realistic weight loss program developed by Dr. Sonia Talwar, MD. The program is also supported by our registered dietitian (RD) and health coach. This program emphasizes healthy weight loss with a focus on making permanent, healthy lifestyle changes vs. a brief “quick fix” for weight loss. Individuals receive a comprehensive nutritional assessment, where both the patient and RD will determine the most appropriate diet option. That is not all.

Shape Me Up is more than a simple weight loss program. Structured over a ten week period you receive weekly personal, one-on-one nutrition counseling sessions with our registered dietitian to meet your nutritional needs. In this program our team also develops an exercise program based on your individual needs. The Shape Me Up team believes in intensive monitoring of the goals for each participant individually. All participants at the end of the program then are automatically enrolled for our year long maintenance program. The program is offered as a part of group session or individual counseling.

Through healthier eating, we can work with you to meet goals including:

  • Achieving weight loss and/or weight maintenance goals
  • Management of high or low blood sugar (blood glucose) levels
  • Decreasing blood cholesterol levels
  • Learning how to eat a low salt diet that is tasty and satisfying
  • Increasing dietary fiber intake
  • Personal supervised exercise program
  • Weekly lectures and educational meetings
  • And much more!

Click here to see a presentation to learn more about the Shape Me Up program

Our Method

medical screening

Medical Screening

The process begins with a medical screening in order to create a perfectly tailored plan for you.

The screening may include:

  • EKGs
  • Exercise Test
  • Metabolic Test
  • Spirometry Test

Receive Your Plan

You will receive an orientation and your registered dietitian will walk you through your personal plan.

The plan consists of:

  • Weekly exercises
  • Weekly activities
  • Lectures on health
  • Intro to meal replacement supplements (if necessary)
  • Customized dietary plan
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Progress Checks

Aside from the midpoint assessment, we will schedule a quick checkup every week to monitor your progress and make any further adjustments to your plan.


Congratulations on crossing the finish line and completing the program, but it doesn't end here. Continue to follow all the guidelines and principles you learned over the 10 weeks, and you will enjoy your new happy and healthy lifestyle!

All participants at the end of the program then are automatically enrolled for our year long maintenance program. We continue to work with you to strategize and monitor you to help you maintain optimum health.

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Why is Shape Me Up Important?

More than one-third of U.S. adults -– over 72 million people -- were obese in 2005-2006, according to a study conducted by CDC’s National Center for Health Statistics. Adults aged 40-59 had the highest obesity prevalence compared with other age groups. Approximately 66% of U.S. adults are considered overweight, according to the 2003-2004 National Health and Nutrition Examination Survey (NHANES).

Besides feeling low on energy and unhappy with your appearance, obesity can lead to a variety of medical complications. These include:

  • Hypertension (high blood pressure)
  • Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
  • Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
  • Type 1 or 2 diabetes; pre-diabetes
  • Metabolic syndrome (a condition identified by a number of clinical factors including abdominal obesity, triglycerides over 150mg/dL, HDL-cholesterol below 40 in men or below 50 in women, blood pressure equal to or over 130/85, fasting glucose equal to or greater than 100mg/dL)
  • Coronary heart disease
  • Stroke
  • Gallbladder disease
  • Sleep apnea and respiratory problems
  • Some cancers (endometrial, breast, and colon)

What is Obesity?


Excessive adipose tissue in the body; excessive weight that may impair health; the condition of being overweight; excessive accumulation and storage of fat in the body.

Body Mass Index (BMI)

Measure of body fat based on height and weight.

Click here to find out your BMI

Normal Weight: 18.5 - 24.9

Overweight: 25 - 29.9

Obese: 30 or greater

Health Consequences of Obesity

  • Mortality
  • High blood pressure
  • High LDL cholesterol
  • Low HDL cholesterol
  • High triglycerides
  • Diabetes
  • Stroke
  • Coronary heart disease
  • Osteoarthritis
  • Sleep apnea
  • Breathing problems
  • Cancers
  • Low quality of life
  • Mental illness
  • Depression
  • Body pain
  • Difficult physical functioning

Promote Healthy Choices

  • Nutritional: Making smart food choices and healthy eating habits
  • Emotional: Managing stress and understanding your feelings to better care for yourself
  • Friends & Family: Giving and receiving support through relationships
  • Movement: Discovering ways to enjoy physical activities
  • Medical: Partnering up with your healthcare provider to manage medical care
  • Work: Appreciating your skills, talents and gifts, what you bring to the table
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Eat Healthy Snacks:

  • Fruits (sliced or cubed, applesauce or dried fruit without added sugar)
  • Vegetables and dips (try carrots and ranch dressing, celery sticks and peanut butter, snap peas with hummus)
  • Whole grains (pitas, tortillas, rice cakes, popcorn, granola)
  • Low-fat dairy foods (yogurt)
  • Nuts and trail mix

Watch Your Own Habits:

  • Never skip meals, especially breakfast
  • Avoid fast-food restaurants by planning meals and snacks in advance, before leaving home
  • Eat only when you are hungry
  • Teach (and show) healthy
  • Alternatives to eating when bored, frustrated, anxious or sad
  • Enjoy family meals together whenever possible


Mon: 8:15am - 4pm
Tue: 8:15am - 4pm
Wed: 12pm - 7pm
Thu: 8:15am - 4pm
Fri: 8:15am - 3pm
Closed Weekends


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