Step Ahead Wellness Center Blog

The five R's of Motivation

Posted by deborah neiman on Wed, Nov 06, 2013 @ 09:44 AM

Getting Motivated to Change

If you are struggling to follow your weight management program, it may be because you are having difficulty maintaining motivation and commitment to weight control. Understanding the process required to increase your motivation may help you put your knowledge into action.

Motivation is more complex than simply wanting to do something. Your motivation to pursue a particular behavior is a reflection of your biological programming and psychological factors, such as your value system and the price you attach to success.

motivation resized 600

The Five Rs of Motivation help you determine how motivated you are to lose weight. Ask yourself:

  1. Relevant – How is weight management relevant in my life?
  2. Risks – What are the risks in my life if I do not manage my weight?
  3. Rewards – What are the rewards if my life if I manage my weight?
  4. Roadblocks – What are the roadblocks to weight management in my life?
  5. Remove – How can I remove the roadblocks in order to manage my weight?

It’s important to acknowledge the cost of making a change so that it does not subconsciously undermine your motivation to change. It’s even more important, however, to focus on the value of the change in terms of your overall lifestyle. Motivation needs to be combined with readiness to change in order to stimulate action. Change rarely occurs in a straight line, and you may move back and forth through stages of readiness to change before you commit to making a lifestyle change. There are five stages of readiness for weight control – precontemplation, contemplation, preparation, action and maintenance. These stages of readiness can be helpful to long-term weight management and lapses.

Lapses are a normal and common part of changing behavior. The important thing is not to give up simply because you’ve had a setback. Every step, even a step backward, is informative if you analyze and learn from it, using it to help you move toward the point where you can maintain your commitment to weight control.

*from the OPTIFAST Lifestyle Education Series™ 'Motivation to Change'

Tags: Personal Weight Loss, Exercise, Weight Loss, diet, jumpstart diet, HEALTHY DIET SHORTCUTS, fitbit, Health Halloween Recipes, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Dr.Oz, prevention, high protein, Doctor Supervised Weight Loss, Fitness, Step Ahead exercise classes, Physician Weight Loss, Nutrition, Heart Disease, lose weight, online nutrition, beach body, Physician Weight Center, OptiFast, personal training, kickboxing, health, Weight Loss Center, motivation, Step Ahead, wellness, healthy entertaining, exercise classes, group exercise, lose weight fast, Step Ahead Wellness Center

Recipe Corner: Very Veggie Tostadas

Posted by deborah neiman on Wed, Sep 11, 2013 @ 05:05 PM

tostadaYou can have your carbs and eat them too with this delicious "open faced" Mexican sandwich. This 15 minute recipe delivers heart healthy fats and plant protein. Broiling the tortillas make a crispy shell for a veggie filled nutritious filling.

Bon Appetit!

Comments/Questions? Email sari@stepaheadwellnesscenter.com

Makes 4 servings. Serving size: 1/2 tostada =318 calories

Ingredients:

2 (10-inch) 98% fat-free flour tortillas

1 (16-ounce) can fat-free refried beans

2 tablespoons enchilada sauce

2 cups gourmet salad greens, divided

1 cup diced plum tomato, divided

1/4 cup chopped green onions, divided

2 tablespoons sliced ripe olives, divided

1 peeled avocado, cut into 12 wedges, divided

1 tablespoon finely chopped bottled jalapeño pepper, divided

1/4 cup (1 ounce) crumbled reduced-fat feta cheese, divided

1. Preheat broiler.

2. Place a tortilla on a baking sheet, and broil for 1 minute on each side or until lightly browned. Repeat procedure with remaining tortilla.

3. Combine beans and enchilada sauce in a small saucepan; cook over medium heat until hot. Spread half of bean mixture over each tortilla; top evenly with remaining ingredients.

Adapted from cookinglight.com

 

 

 

Tags: jumpstart diet, meal plans, Sari Greaves, vegetarian, Diet and Nutrition, Dr.Oz, prevention, beach season, Bridal Boot Camp, Healthy Recipes, Nutrition, lose weight, online nutrition, beach body, OptiFast, health, Step Ahead, low calorie vegetables, low carb, wellness, healthy entertaining

Recipe Corner: Black-Eyed Peas, Tomato & Egg Salad

Posted by deborah neiman on Fri, Aug 30, 2013 @ 04:00 PM
black eyed peasIf you need an easy recipe for entertaining this Labor Day Weekend, here's a delicious protein & fiber-packed winner. In the South, black-eyed peas, also called cow peas are traditionally eaten as the first food of the New Year to bring good luck and prosperity. The best part is you probably already have all the ingredients on hand in your kitchen! This recipe also serves well for celebrating upcoming Jewish New Year!

Questions/Comments? Email sari@stepaheadwellnesscenter.com

1/2 cup no salt added black-eyed peas, cooked (Rinse and drain canned beans to remove 40 percent of the sodium)

1/2 cup chopped tomatoes

2 tablespoons balsamic vinegar

1 tablespoon reduced-fat feta cheese

1 hard-boiled egg, chopped

 

Mix all ingredients and enjoy. Serves one as a main meal or 4 small appetizers.

1 1/4 cup = 219 calories, 12g protein, 5g fiber

Appetizer serving size: 1/3 cup = 55 calories, 3g protein, 2.5g fiber (serve over mixed greens)

Tags: Personal Weight Loss, meal plans, Sari Greaves, rosh hashana, healthy eating, Dr.Oz, prevention, summer weight loss, beach season, high protein, Doctor Supervised Weight Loss, Bridal Boot Camp, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, online nutrition, beach body, OptiFast, healthy labor day recipes, low calorie vegetables, low carb, wellness, healthy entertaining, jewish new year

Recipe Corner: Strawberry-Avocado Salsa with Cinnamon Tortilla Chips

Posted by deborah neiman on Wed, Aug 21, 2013 @ 01:43 PM
strawberry salsa ck lHealthy snacking is a great way to combat hunger in between meals. The trick is choosing a snack that is satisfying and under 200 calories. This recipe is the perfect solution for a  sweet & crunchy craving. The fruit-avocado salsa is jam-packed with vitamin C and heart healthy fats. Makes 12 servings (serving size: 6 chips and 3 tablespoons of avocado salsa = 138 calories)

Make the chips in advance, cool completely, and store in an airtight container until ready to serve. Questions/Comment? Email sari@stepaheadwellnesscenter.com


    • 2 teaspoons canola oil
    • 6 (6-inch) whole-wheat flour tortillas
    • 2 teaspoons sugar
    • 1/2 teaspoon ground cinnamon
    • 1 1/2 cups finely chopped peeled ripe avocado (about 2)
    • 1 cup finely chopped strawberries
    • 2 tablespoons minced fresh cilantro
    • 2 teaspoons fresh lime juice
    • 1. Preheat oven to 350°.
      1. 2. To prepare chips, brush oil evenly over one side of each tortilla. Combine sugar and cinnamon; sprinkle evenly over oil-coated sides of tortillas. Cut each tortilla into 12 wedges; arrange wedges in a single layer on two baking sheets. Bake at 350° for 10 minutes or until crisp.
      2. 3. Combine avocado, 3/4 cup strawberries, cilantro and lime juice; stir gently to combine. Sprinkle salsa with remaining 1/4 cup chopped strawberries. Serve with chips.
      Adapted from cooking light.com
    • HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT OUR FAST-TRACK WEIGHT LOSS PROGRAMS, EXERCISE CLASSES, AND MORE...

    Tags: Personal Weight Loss, Exercise, diet, jumpstart diet, Sari Greaves, swimsuit season, fruit recipes, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, prevention, summer weight loss, beach season, high protein, Cooking Classes, Fitness, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, beach body, health, Step Ahead, wellness, healthy entertaining, lose weight fast, sharecare

    * NEW 6-WEEK YOGA CORE SERIES BEGINS SEPT. 4... Reserve Your Spot Today!

    Posted by deborah neiman on Tue, Aug 20, 2013 @ 12:10 PM

    describe the image

    WE ARE THRILLED TO BRING YOU
    OUR *NEW* 6 WEEK CORE YOGA SERIES!!!

           Build strength in core muscles, arms, legs, and abs

             Open hamstrings,
    hips, and side bodies.

     

    When:
    Wednesday evenings

    Date:
    Series begins September 4

    Time:
    5:30-6:30; 6:30-7:30

     *email our fitness director, Noelle Lusardi, at noelle@stepeadwellnesscenter.com to sign up, space is limited to 3 participants per class. Reserve your spot TODAY!!

    Tags: Personal Weight Loss, Exercise, Diet and Nutrition, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Physician Weight Loss, bootcamp classes, online nutrition, beach body, Physician Weight Center, personal training, Yoga classes, health, exercise classes, group exercise

    Recipe Corner: Easy Italian Shrimp

    Posted by deborah neiman on Fri, Aug 16, 2013 @ 04:21 PM
    skillet shrimp oh 1896045 lPreparing shrimp on the stove top creates a fast fabulous ending to a day at the beach or pool. Pair with mixed salad greens lightly dressed with extra-virgin olive oil and fresh lemon juice. Questions/Comments? Email: sari@stepaheadwellnesscenter.com

    Makes 5 servings: (serving size: 5 ounces shrimp and about 1 tablespoon sauce: 161 calories per serving)
    Ingredients
    • 3/4 cup fat-free Italian dressing (such as Wish-Bone)
    • 2 tablespoons butter
    • 1 tablespoon Worcestershire ground black pepper blend (such as McCormick)
    • 1 teaspoon dried rosemary, crushed
    • 2 pounds large shrimp with tails intact
    • 5 lemon wedges

    Preparation

    1. 1. Combine first 4 ingredients in a large skillet; bring to a boil. Add shrimp; cook 6 minutes or until shrimp are done, stirring occasionally. Serve with lemon wedge.

    recipe adapted from cookinglight.com

    Tags: Weight Loss, diet, jumpstart diet, meal plans, Sari Greaves, vegetarian, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, summer weight loss, beach season, high protein, summer sandwiches, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, lose weight, online nutrition, beach body, health, Step Ahead, low calorie vegetables, low carb, wellness, summer recipes, healthy entertaining, lose weight fast

    FUN FACTS FROM OUR FITNESS DIRECTOR, NOELLE LUSARDI!

    Posted by deborah neiman on Fri, Aug 02, 2013 @ 12:49 PM
    describe the image

     

    1. If you had every single muscle in your body work together at the same time, you could lift about 50,000 pounds.

    2. If you are not a regular
      exerciser, by the time you are 65 you may
      experience as much as an 80% decrease in your muscle strength.

    3. By the time you have
      reached old age, you will have walked approximately 70,000 miles.

    4. The best way to judge
      whether or not you are exercising at too high of an intensity is to see whether
      or not you can carry on a conversation. If you can't, you may want to back off
      of the intensity just a little until you can.

    5. Bodies are creatures of
      habit. The more you exercise, the more your body learns to burn fat rather than
      storing it.

    6. No wonder your feet hurt
      - running puts four to seven times your body weight in pressure on your feet.

    7. Regular exercise is
      linked to better sex, because it can improve body image, energy, self-esteem
      and overall fitness.

    8. Dancing is a terrific
      and fun form of exercise that can improve cardiovascular fitness just like any
      other more formal type of exercise.

    9. If you're always in a
      bad mood, then getting fit just may help. Regular exercise can enhance mood and
      overall well-being.

    10. The top three factors
      that determine whether or not you will stick to your exercise routine include
      having support, finding a workout that you like and knowing what you're doing.
      Your recipe for fitness success just may be working out with a buddy doing
      something you love after having received formal education on how to do it.

    11. If you have an inactive
      spouse, chances are that you will be inactive, too.

    12. In spite of what you may
      have read, there is no "best time to exercise." It turns out that the
      best time to exercise is when it works for you.

    13. Women's top three
      recreational activities are walking, aerobics and working out, while men's top
      three are golf, basketball and walking.

    14. Regular exercise can
      reduce the signs and symptoms of PMS.

    15. Being dehydrated reduces
      exercise performance. Make sure you hydrate for peak performance during a
      workout.

    16. Visualization can help
      to improve your workout. By visualizing yourself completing the exercise before
      you actually perform it, then you will be able to perform the exercise with
      more intensity and effectiveness.

    17. Visualization of
      specific exercise actually causes the muscle synapses to fire as if you were performing
      the exercise. Does this mean that you can get all of your exercise in your
      mind? Not necessarily, but visualization can be a valuable part of your
      workout.

    18. People who cross-train
      with a variety of exercise are more fit and less injury-prone than those who
      exercise using only one or two exercise modalities.

    For more fit tips, contact me directly at
    noelle@stepaheadwellnesscenter.com!

     

    Tags: Personal Weight Loss, Exercise, Weight Loss, diet, jumpstart diet, meal plans, fitbit, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Nutrition, lose weight, bootcamp classes, online nutrition, beach body, Physician Weight Center, OptiFast, personal training, kickboxing, toning walk, muscle conditioning classes, Yoga classes, health, Step Ahead, low calorie vegetables, wellness, healthy entertaining, exercise classes, group exercise, kickboxing classes, lose weight fast

    IMPROVE BALANCE, REDUCE RISK OF INJURY

    Posted by deborah neiman on Wed, Jul 31, 2013 @ 02:55 PM

    shutterstock 88782100

    Improve Your Sense of Dynamic Balance

    There are two types of balance: static and dynamic. Static balance is the ability to remain stable and in equilibrium when you aren’t moving. Dynamic balance is the ability to remain stable when you’re moving. Both are important for sports performance and functionality in everyday life.

    One way to improve dynamic balance is to do plyometric drills that involve lateral movements. Place a resistance tube on the floor. Stand on one side of the tube and jump to the other side using both feet. Keep jumping back and forth, varying the speed and height of your jumps. Single leg lateral hops are another good exercise for developing dynamic balance and power.

    With lateral plyometric drills you’re building power, burning calories and improving balance at the same time. Pretty good deal, huh?

    Take Advantage of Opportunities to Work on Balance

    You can work on balance while you’re standing in line or cooking in the kitchen. While you’re washing dishes, raise one leg off the ground and hold it up. For an even more challenge, close your eyes. It’s much more difficult to balance on one leg with your eyes closed because your brain doesn’t get input from your visual system. If you can stand on one foot with your eyes open for a minute or more, you’re doing well. When you do exercises on mat, try to get up from a sitting position without using your hands. It may take strength and balance to do this and it’s a good way to challenge yourself.

    The Bottom Line?

    It’s easy to neglect balance exercises when you’re busy strength training. The good news is you can modify strength training moves to add more of a balance challenge. Don’t underestimate the importance of improving balance as you age. It reduces the risk of sports injuries and helps to prevent injuries when you play sports and when you do your daily activities.

     

    For more fit tips, contact our Fitness Director/Certified Personal Trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com.

    Tags: Personal Weight Loss, Exercise, Weight Loss, Sari Greaves, fitbit, memorial day weekend, Diet and Nutrition, fat burning classes, Dr. Neiman, summer weight loss, Cooking Classes, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Women's Active Wear, Physician Weight Loss, Nutrition, lose weight, bootcamp classes, online nutrition, beach body, Physician Weight Center, OptiFast, personal training, kickboxing, toning, Yoga classes, walking Bridal Boot Camp, Step Ahead, low calorie vegetables, wellness, exercise classes, group exercise, kickboxing classes, lose weight fast

    Recipe Corner: Insalata Pizza

    Posted by deborah neiman on Wed, Jul 31, 2013 @ 12:42 PM

    insalata pizza ck 630188 lSavor the tastes of Italy by serving individual pita pizzas loaded with fresh vegetables, melted cheese, and a cider vinegar sauce. It's a one-dish meal that's sure to please. Questions/Comments? Email sari@stepaheadwellnesscenter.com

    Makes 4 servings, 319 calories per serving (serving size: 1 topped pita)

    • 4 (7-inch) pitas
    • 2 teaspoons bottled minced garlic
    • 1 cup (4 ounces) pre-shredded part-skim Mozzarella cheese
    • 1/2 cup thinly sliced Vidalia or other sweet onion
    • 1 tablespoon cider vinegar
    • 2 teaspoons extra virgin olive oil
    • 1/4 teaspoon crushed red pepper
    • 1 cup quartered grape tomatoes
    • 1/4 cup pitted kalamata olives, coarsely chopped
    • 2 tablespoons chopped basil leaves
    • 4 cups packaged gourmet salad greens

    Preparation

    1. Preheat oven to 475°.
    2. Place pitas on a baking sheet. Spread 1/2 teaspoon garlic on each pita. Sprinkle each pita with 1/4 cup cheese, and divide onion evenly among pitas. Bake at 475° for 8 minutes or until edges are lightly browned and cheese is bubbly.
    3. While pitas bake, combine vinegar, oil, and pepper in a large bowl, stirring with a whisk. Stir in tomatoes, olives, and basil. Add salad greens, and toss gently to coat.
    4. Place 1 pita on each of 4 plates; top each pita with about 1 cup salad. Serve immediately. Recipe adapted from cookinglight.com

    HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER TODAY: 908.470.2235 TO LEARN ABOUT OUR SUMMER WEIGHT LOSS SPECIALS, YOGA CLASSES, AND MORE!

    Tags: Personal Weight Loss, Exercise, Weight Loss, HubSpot Tips, diet, jumpstart diet, meal plans, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Dr.Oz, prevention, summer weight loss, beach season, high protein, summer sandwiches, Bridal Boot Camp, Healthy Meals, Physician Weight Loss, Healthy Recipes, Nutrition, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, beach body, Step Ahead, low calorie vegetables, low carb, wellness, summer recipes, healthy entertaining

    Recipe Corner: Grilled Zucchini & Summer Squash Salad with Citrus Splash Dressing

    Posted by deborah neiman on Fri, Jul 26, 2013 @ 05:45 PM
    squash salad ck 222864 lMake the most of summer produce with this easy
    flavor-packed vegetable recipe! Questions/Comments: sari@stepaheadwellnesscenter.com
    • 2 tablespoons grated orange rind
    • 3/4 cup fresh orange juice (about 3 oranges)
    • 1/2 cup fresh lime juice (about 3 limes)
    • 3 tablespoons honey
    • 2 teaspoons olive oil
    • 1/2 teaspoon salt
    • 1/4 teaspoon crushed red pepper
    • 2 red onions
    • 4 zucchini, each halved lengthwise (about 1 1/4 pounds)
    • 4 yellow squash, each halved lengthwise (about 1 pound)
    • Cooking spray
    • 3 tablespoons thinly sliced fresh basil
    1. Combine first 7 ingredients in a large zip-top plastic bag. Peel onions, leaving root intact; cut each onion into 4 wedges. Add onion, zucchini, and yellow squash to bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.
    2. Prepare Grill. Drain vegetables in a colander over a bowl, reserving marinade. Place vegetables on a grill rack coated with cooking spray, and grill for 8 minutes or until tender; turn and baste occasionally with 3/4 cup of the marinade. Place the vegetables on a serving platter; sprinkle with the basil. Serve the vegetables with the remaining marinade.

    Makes 4 servings (serving size: 2 zucchini halves, 2 squash halves, 2 onion wedges, and 3 tablespoon citrus dressing): 168 calories

    Recipe adaprted from cookinglight.com

    Tags: Weight Loss, diet, meal plans, Sari Greaves, vegetarian, Diet and Nutrition, healthy eating, Dr. Neiman, Dr.Oz, summer weight loss, beach season, summer sandwiches, Cooking Classes, Fitness, Bridal Boot Camp, Healthy Meals, Healthy Recipes, Nutrition, Heart Disease, online nutrition, beach body, OptiFast, health, Step Ahead, low carb, wellness, summer recipes