Step Ahead Wellness Center Blog

Ask the Doctor: Does Exercise Make You Happier?

Posted by deborah neiman on Fri, Sep 05, 2014 @ 02:43 PM

Can exercise make you happier?In many health fitness programs, exercise is considered a key part of improving physical health. From improvements to cardiovascular health that allow people who exercise to work longer and reduce their risk for serious heart disease, to strength training that tones muscles and burns fat, exercise is a proven means of improving physical health and fitness.

However, there are more benefits to keeping up a regular exercise routine than simple (albeit very important) physical health perks. Exercise also has numerous mental health and wellbeing benefits to go along with the physical health perks, such as improved confidence, focus, and mood.

This brings us to this post’s main question as posed by the title: “does exercise make you happier?” In short, the answer is yes, exercise can elevate your mood and promote feelings of wellness or even euphoria. Yet, there is more to this answer than that, as there are a lot of specific mental health benefits to exercise. Some of these benefits are considered short term, while others are long-term.

Short-Term Mental Benefits of Exercise

Many people who work out report having an elevated mood shortly after completing an exercise regimen. This is typically because of the effect of endorphins, chemicals released by the body in response to specific stimuli, such as the “stress” from exercise.

When you exercise, you are putting a controlled amount of strain on your body’s system. The body interprets this strain as stress, and naturally releases chemicals to counteract this stress to prevent harm. The rush of endorphins you get from exercise can cause temporary feelings of euphoria as the endorphins released during exercise attach to the opioid receptors in your brain.

Another shorter-term mental health benefit of exercise is a reduction of anxiety following the completion of an exercise routine. Once again, the release of endorphins after the completion of a workout are responsible for this boost. In fact, according to research featured on the National Center for Biotechnology Information’s website (NCBI), “exercise compares favorably to antidepressant medications as a first-line treatment for mild to moderate depression.” While not a cure of severe depression, the feelings of mental wellbeing following exercise have been known to lessen the severity of depression.

With regular exercise comes an increased capacity for physical activity. However, this doesn’t apply only to physical activity. Research shows that workers who exercise regularly frequently out-produce coworkers who don’t work out as often. The chemicals released during exercise can also boost creativity, making post-exercise creative work more inventive.

Long-Term Mental Benefits of Exercise

While the endorphin rush following any one specific exercise routine may be short-lived, the overall mental health benefits of repeated exercise can be much longer-lived than that.

Examples of the long-term benefits of exercise include:

  • With time, the health gains from your exercise will also help you build confidence.Improved Self-Confidence. Even after the euphoria of the endorphin rush is gone, the benefits to your self-image go on. After repeated exercise sessions (paired with a responsible diet/meal plan), you’ll be losing fat, gaining lean mass, feeling more energetic and positive about yourself. In short, as you get into physical shape, you’ll be more confident in and satisfied with your self-image. This is a large part of the reason why exercise is helpful to those who suffer from anxiety or depression.

  • Improved Cognitive Function. In another study found on the NCBI website, it was discovered that physical activity could “improve cognitive function in humans… possibly via a brain-derived neurotrophic factor (BDNF)-regulated mechanism.” Scientific studies suggest that BDNF helps improve decision making, information retention, and brain function. Even better, some research suggests that working out may slow or prevent the degeneration of the hippocampus, a seahorse-shaped organ in the brain that plays an important role in the formation of new memories. This, in turn, could help alleviate the onset of Alzheimer’s disease (unfortunately, there still is no cure for this condition).

These benefits are in addition to those of overall improved health, strength, and respiratory function that come with exercise.

Getting the Most out of Exercise

While the short-term mental health benefits of exercise that are tied to the release of endorphins might not need repeated exercise to be experienced, gaining some of the longer-term benefits will take some more dedication. Or, maybe, just the occasional reminder.

For many people, one of the biggest challenges in getting the right amount of physical activity and gaining the physical and mental health benefits that come with exercise is that life can seem to just get in the way. It’s so easy to get tied up in doing one thing after another until you realize that the whole day has gone by before you find the time for even a quick workout. Thankfully, there’s a way to keep yourself appraised of your progress towards your exercise goals: a Fitbit activity tracker.

What is Fitbit?

Fitbit is a device that tracks your activity throughout the day, reading how many steps you’ve taken and helping you track your daily calorie burn and intake. With the ability to wirelessly sync to your smartphone or other mobile devices, tracking your progress towards your fitness goals is as easy as loading the app and checking the screen.

Different models of the Fitbit device can also track your sleep, giving you an idea of how restfully you’re sleeping each night! Models of the Fitbit that sync with your mobile devices can be programmed to give you reminders throughout the day of when you wanted to take 5-15 minutes out of your day to get in some physical activity.

With a Fitbit device, you can make sure that you get the little extra nudge you may need to meet your fitness goals and so you’ll be able to enjoy both the physical and mental benefits of regular exercise. Get started with a Fitbit from Step Ahead Wellness today!

FREE FitBit for Fitness

Tags: Exercise, fitbit, Fitness, health

How to Lose Fat with Interval Training

Posted by deborah neiman on Tue, Aug 19, 2014 @ 08:46 AM

With interval training, you swap between short periods of intense activity and longer periods of light activity.“How to lose fat?” is a huge question for many women. There are countless different exercise/weight loss programs out there to help women meet their fat/weight loss goals. Yet, for many women, finding the best way to lose fat proves to be difficult.

The two broadest categories of exercise are cardiovascular (aerobic) exercise training and weight (i.e. strength) training. However, there are countless different types of exercise regimens which fall under these broad categories and even different methods of performing some of the most basic exercises.

Today, we’ll talk about the benefits of interval training.

What is Interval Training?

While the specific definition of interval training might differ based on who you ask, the basic idea is relatively simple. In essence, interval training is any exercise regimen where you alternate periods of heavy activity with light activity.

Examples of interval training would include things such as alternating swimming at full speed with leisurely laps in the pool or switching between running and jogging/walking during your morning walk at regular intervals (hence the name interval training).

How Does Interval Training Help Me?

Interval training of various intensity can be healthy for women of most ages.Intense activity helps people to burn calories more quickly, which in turn leads to increased weight loss. Interval training helps exercisers to achieve that higher calorie burn through short periods of intense activity interspersed with warm-up and cool-down periods of activity in between to help maximize the efficiency of the workout.

Properly done, interval training can help to reduce the risk of cramps and muscular injury from suddenly starting or stopping intense activity by easing you into or out of bouts of heavy exercise.

Studies featured in the Journal of Applied Physiology have shown that high-intensity aerobic interval training, “over a longer period of time (4-6 wk) has been reported to increase high-intensity exercise performance, muscle buffering capacity, whole body exercise fat oxidation rates, and aerobic capacity” (Talanian et. al.). To put this in other words, aerobic interval training has been proven to improve your capacity for exercise, muscle health, and your body’s ability to burn fat.

Over time, interval training can help you build endurance to let you work out for longer, and get more positive results from your exercise.

Another noted benefit of interval training is that it can help combat the monotony of an exercise routine by adding variety to your workout. This helps prevent the sense of boredom and increase your engagement with your exercise.

Interval training can, for many people, prove to be the best weight loss exercise regimen possible.

Are There Risks to Interval Training?

With any exercise regimen, there is a risk of bodily injury, especially when said exercise involves strenuous activity. If you rush into a heavy exercise routine before you’re ready, you can end up damaging one or more major muscle groups.

If you are just starting an exercise routine after a prolonged period of no exercise whatsoever, or have a serious health condition such as cardiovascular disease, consult with your physician before beginning any exercise regimen.

To reduce your risk for injury and other health complications when performing interval exercise, consult with a physical trainer and/or your doctor. A trained physical health expert can help you determine your threshold for physical activity and create an exercise regimen based on your health needs.

Also, make sure to wear the appropriate equipment for your chosen exercise routine. For example, wear running shoes that provide full support for your feet when jogging.

To further reduce risk of injury, ease your way into practicing bouts of heavier activity. On your first interval exercise routine, try doing just one or two bouts of heavy activity of roughly 30 seconds to a minute long at most. If that level of activity feels too hard, ease back on the intensity and length of the high-intensity intervals until you have had a chance to build up your endurance. The bottom line is "listen to your body"  -- you want to challenge yourself but not to the point of injury or heat stroke, or over stressing your body.

Exercise is safer when done with a trainer. Unless you are a seasoned exerciser/athlete, it is probably best to avoid performing interval training alone. There are always benefits to training with a partner. The biggest benefits are that partners push each other so there is no quitting and they make each other more accountable (to actually show up for the exercise!). As with all diet/exercise lifestyles, consistency is key.  

If you need help with your own interval training regimen, Step Ahead Wellness is here for you. We have a staff of dedicated professionals who are trained to help you meet your health and fitness goals.

Do You Need a Personalized Weight Loss Program?

Source Cited:

Talanian, Jason L. et. al., “Two Weeks of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation during Exercise in Women.” Journal of Applied Physiology. Vol. 102 no. 1439-1447. April 1, 2007. Web. Accessed 8/13/14. http://jap.physiology.org/content/102/4/1439

Tags: Exercise, Weight Loss, losing weight tips

How to Stay Safe Exercising in New Jersey’s Summer Heat

Posted by deborah neiman on Thu, Jul 31, 2014 @ 12:30 PM

BEAT THE NJ HEAT AND STAY FIT THIS SUMMER WITH THESE TIPS!

Article written by: Noëlle C. Lusardi, C.P.F.T. 

Stay safe in the NJ heat with these simple tips!You’ve been exercising regularly, but now it’s summer — and NJ is hot. In fact, it can be dangerously hot, or at least feel as though it’s too hot to go work out. It’s important to practice ‘safe exercise’ in high heat and humidity.

When it’s hard to stay cool, following these tips can be very important to working out safely in the summer heat of NJ.

But don’t decide that this is the time for a little summer break from fitness, experts say, because you may be hurting yourself in the long run.

Be Smarter than the Humid Summer Heat

You can’t just ignore the heat because you could wind up with heat stress, heat stroke or other problems. So to keep the heat from melting your workouts, it is recommended that you:

1.  Hydrate, hydrate, hydrate. Maintain salt-water balance by drinking plenty of fluids (preferably water) before, during, and after physical activity.  Avoid alcoholic and caffeinated beverages. There are many varieties of water bottles out there. We recommend using ones that are BPA-free. Also, try to find ones that are easy to clean. Some have clips you can use to clip on your belt loops, others can be carried like a backpack. Find what you like best, and you’re more likely to stay safely hydrated.

2.  Exercise smarter, not harder. Work out during the cooler parts of the day, preferably when the sun's radiation is minimal — early in the morning or in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity. Also, don’t hesitate to take your exercise inside to the gym, the mall, or anyplace else where you can get in regular physical activity.

3.  Ease into summer. Allow your body to adapt partially to heat and humidity through repeated gradual daily exposures.

4.  Dress the part. Wear minimal amounts of clothing to facilitate cooling by evaporation. Wear lightweight, light-colored clothing in breathable fabrics such as cotton.  Sometimes, wearing a moist neck towel or facecloth can help keep you cool. Some come with a gel pack that you can refrigerate prior to wearing for one cool workout!

5.  Team up.  If you can, exercise with a friend or family member. It’s safer, and could be more fun. Plus, when you plan a workout with a friend, you’re more likely to do it!

Know what’s up

If you must exercise during the day, try to find some shade to protect yourself from overexposure to the sun.Because vigorous exercise in hot and humid conditions can lead to heat stress, heat stroke, and other heat stress-related complications, you should know the signs of danger to keep an eye out for.

Symptoms of heat exhaustion include:

•    Headaches.

•    Heavy sweating.

•    Cold, moist skin, chills.

•    Dizziness or fainting.

•    Weak or rapid pulse.

•    Muscle cramps.

•    Fast, shallow breathing.

•    Nausea, vomiting, or both.

Symptoms of heat stroke include:

•    Warm, dry skin with no sweating.

•    Strong and rapid pulse.

•    Confusion and/or unconsciousness.

•    High fever.

•    Throbbing headaches.

•    Nausea, vomiting, or both.

Take steps to cool down and get medical attention immediately if you experience any of these symptoms.

For more information on exercise and weight loss, visit us at: www.stepaheadwellnesscenter.com.

Do You Need a Personalized Weight Loss Program?

Tags: Exercise, summer weight loss, Noelle Lusardi

Weight Training Programs vs. Cardio Training Programs

Posted by deborah neiman on Fri, Jul 25, 2014 @ 12:27 PM

In any weight loss regimen, staying active is an important part of losing weight and keeping it off. Exercise, of any kind, is an established, reliable method for improving overall health and even elevating your mood.

However, there has been quite a lot of debate in recent years about which exercises are best for people who are looking to lose weight: cardio or weight training. Both of these classes of exercise possess solid health benefits for women, but which one is right for you?

Benefits of Weight Training

Weight training is great for building lean mass and confidence.When most people think of weight training (also called strength training), they envision the big, muscular bodybuilders lifting huge barbell weights. However, there is more to weight training than just adding muscle mass (although that is a major portion of weight training).

Benefits of weight training include:

  • The ability to focus on a specific group of muscles.
  • Improved muscle tone.
  • Increased strength and feelings of confidence.
  • Increased muscle endurance.
  • Free weight training, in particular, is good for rehabilitation after an injury.

For women who are trying to get into better shape, weight training is an excellent option. It allows women to tone specific muscle groups that may not be responding to aerobic exercise. Also, weight training allows for the person doing the exercise to either do a lot of repetitions with light weights, or a few reps with heavier weights.

While weight training does produce more muscle mass than aerobic exercises, women will not build mass as quickly as men. This is because men have an abundance of the hormone testosterone, which works to repair and strengthen muscles after a hard workout. Women still have some of this male hormone, but not nearly as much as men in most cases.

Cons of Weight Training

While weight training is a great option for improving strength and toning muscles, there are a few cons attached to this kind of exercise, including:

  • Increased risk of injury (particularly with free weights), which demands the use of a spotter or other supporter/supervisor for safety.
  • Need for specialized equipment for many standard resistance exercises (weight machines, free weights, barbells).
  • Some exercises more complicated than aerobic exercise, making their safe practice more difficult.
  • In many cases, weight loss from strength training is more modest for women than aerobic exercise. It is important to note, however, that the addition of lean muscle is a factor in this, as lean muscle mass weighs more than fat.

The biggest risk is that when using weights, it is possible to drop them and cause yourself serious injury. Even a light, 5-pound weight can do serious damage to an unprotected foot if dropped from chest height.

With any exercise regimen, exercise caution and if you are at risk for injury, heart attack or stroke, consult with your physician before trying to lift heavy weights.

Cardio Training Benefits

Aerobic exercise, such as jogging, is great for the health of your heart and lungs.Millions of women engage in aerobic exercise to help themselves shed excess weight and improve health. For many women, cardio training (sometimes referred to as aerobic) exercises such as jogging, swimming, or riding an exercise bike provides cardiovascular benefits that improve heart health and lung function.

Other benefits of aerobic activity that women have noted include:

  • Lessened muscle and joint pain. One of the best treatments for arthritis is to remain active and in motion, which is something that cardio training helps to ensure. On top of that, aerobic exercise stimulates the capillaries, improving blood flow and speeding the removal of lactic acid from muscles.
  • Increased stamina. With improved heart and lung function comes improved oxygen generation for the body. With increased oxygen and other nutrients carried in the bloodstream, your muscles can operate more efficiently for longer.
  • Weight loss. Cardio training burns more calories than strength training during exercise.
  • Elevated mood. After any workout, endorphins are released into the bloodstream, naturally promoting feelings of wellness.

These are just a few of the benefits of cardio training. Certain research from as early as 1986 has even linked cardio exercise to longer lifespans!

On top of this, many basic cardio regimens don’t require much in the way of special gear other than running shoes for jogging, a bicycle or exercise bike, and access to a pool or beach for swimming.

Cons of Aerobic Exercise

The specific cons of aerobic exercise will vary depending on your specific routine. For example, if you go jogging, finding a good, safe route to jog along may be more difficult for some. Swimming might not be an option if you don’t have access to a large body of water to swim in.

Aerobic exercise, despite generally being good for joint health, can result in stress fractures for some. This is most common in jogging, especially if the person in question is wearing shoes not designed for the task.

Pain in the foot or legs is not uncommon after a few weeks or months of aerobic exercise, and may be an indication of a severe problem or injury. Many of these injuries can be prevented, however, by wearing the appropriate footwear and performing stretches before and after exercise to prepare the muscles for the upcoming activity.

Which One is Right for You?

This is a difficult question to answer. In reality, whether you follow a weight training or a cardio training routine should be based on your personal fitness goals.

Odds are, if you’re looking to shed the pounds, cardio training is your best bet. However, if you’re looking to build confidence, strength, and muscle tone, weight training may be right up your alley.

Of course, you can do both types of exercises, and gain the benefits of both. Whatever your fitness goals are, be sure to consult with a physician before beginning any kind of regimen that involves rigorous activity.

Learn if an exercise regimen is right for you, today!

Do You Need a Personalized Weight Loss Program?

Tags: Exercise, Weight Loss, health fitness advice

EXERCISE OUTDOORS THIS SUMMER... WITH STEP AHEAD!

Posted by deborah neiman on Tue, Jun 10, 2014 @ 06:53 AM

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Our fitness director/certified fitness trainer, Noelle Lusardi, has created a 12 week summer program to get you outside!  Join our Power Walk/Yoga Stretch In The Park classes every Wednesday night from 7 to 8pm, now through August 27th.  Email Noelle directly at Noelle@stepaheadwellnesscenter.com for more information.

 

Enjoy the benefits of outdoor exercise as discussed in the New York Times article below.

 

From The New York Time: The
Benefits of Exercising Outdoors

By GRETCHEN REYNOLDS

February 21,
2013 12:01 am

While the
allure of the gym — climate-controlled, convenient and predictable — is
obvious, especially in winter, emerging science suggests there are benefits to
exercising outdoors that can’t be replicated on a treadmill, a recumbent
bicycle or a track.

You stride
differently when running outdoors, for one thing. Generally, studies find,
people flex their ankles more when they run outside. They also, at least
occasionally, run downhill, a movement that isn’t easily done on a treadmill
and that stresses muscles differently than running on flat or uphill terrain.
Outdoor exercise tends, too, to be more strenuous than the indoor version. In
studies comparing the exertion of running on a treadmill and the exertion of
running outside, treadmill
runners expended less energy
to cover the same distance as those striding
across the ground outside, primarily because indoor exercisers face no wind
resistance or changes in terrain, no matter how subtle.

The same dynamic has been shown
to apply to cycling
, where wind drag can result in much greater energy
demands during 25 miles of outdoor cycling than the same distance on a
stationary bike. That means if you have limited time and want to burn as many
calories as possible, you should hit the road instead of the gym.

But
there seem to be other, more ineffable advantages to getting outside to work
out. In a number of
recent studies,
volunteers have been asked to go for two walks for the same
time or distance — one inside, usually on a treadmill or around a track, the
other outdoors. In virtually all of the studies, the volunteers reported
enjoying the outside activity more and, on subsequent psychological tests,
scored significantly higher on measures of vitality, enthusiasm, pleasure and
self-esteem and lower on tension, depression and fatigue after they walked
outside.

Of course,
those studies were small-scale, short-term — only two walks — and squishy in
their scientific parameters, relying heavily on subjective responses. But a study last year of older
adults
found, objectively, that those who exercised outside exercised
longer and more often than those working out indoors. Specifically, the
researchers asked men and women 66 or older about their exercise habits and
then fitted them all with electronic gadgets that measured their activity
levels for a week. The gadgets and the survey showed that the volunteers who
exercised outside, usually by walking, were significantly more physically
active than those who exercised indoors, completing, on average, about 30
minutes more exercise each week than those who walked or otheStudies haven’t
yet established why, physiologically, exercising outside might improve
dispositions or inspire greater commitment to an exercise program. A few small studies have found
that people have lower blood levels of cortisol, a hormone related to stress,
after exerting themselves outside as compared with inside. There’s speculation,
too, that exposure to direct sunlight, known to affect mood, plays a role.

But the
take-away seems to be that moving their routines outside could help reluctant
or inconsistent exercisers. “If outdoor activity encourages more activity, then
it is a good thing,” says Jacqueline Kerr, a professor at the University of
California, San Diego, who led the study of older adults. After all, “despite
the fitness industry boom,” she continues, “we are not seeing changes in
national physical activity levels, so gyms are not the answer.”

Tags: Exercise, losing weight tips, losing weight fast, medical weight loss solutions, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, doctor supervised weight loss center, best weight loss, Weight Loss Center, lose weight fast, Step Ahead Wellness Center

TODAY IS "GIVE-AWAY" WEDNESDAY AT STEP AHEAD!

Posted by deborah neiman on Wed, Apr 30, 2014 @ 12:17 PM

Wednesday is “GIVE-AWAY” DAY at Step Ahead!

 

 

popcorn resized 600

 

Come in for a weigh-in, personal training session, or check
in with the Doctor and Registered Dietitian and leave with these

Step Ahead Customized 100 calorie packs.
Enjoy only 65 calories of veggie sticks and 35 calories of popcorn for a delicious 100 calorie snack!


Call Erica at 908-440-2235 to schedule your appointment. 

 Don’t delay… offer is good for today only and while supplies last.

We hope to see you today!!

 

For more information on all the weight loss programs we
offer, visit us at www.stepaheadwellnesscenter.com

Tags: Exercise, diet, HEALTHY DIET SHORTCUTS, Diet and Nutrition, healthy eating, Dr. Neiman, summer weight loss, Doctor Supervised Weight Loss, Fitness, Healthy, just 100 calories, Doctor, weight loss goals, diet to lose weight, lose weight in 2014, health, Weight Loss Center, giveaway day, wellness, healthy entertaining, 100 calorie snack

Spring 2014 Newsletter

Posted by deborah neiman on Thu, Apr 17, 2014 @ 09:46 AM

                                                            clip0001 resized 600         

                                                                                               SPRING 2014 NEWSLETTER

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

STEP AHEAD BULLETIN
 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
 
Spring Fit & Fuel Event
Wednesday, April 23rd 5:30-6:30 pm presented by certified personal trainer, Noelle Lusardi and Nutritionist Sari Greaves. 30-minute exercise class followed by 30-minute cooking demonstration. Event is free, RSVP by April 18th todrneiman@stepaheadwellnesscenter.com
 
 
Optifast Support Group
Meet, greet, and connect with others following the Optifast Weight Loss plan. Support group meets every Friday from 11:30-12:00pm and every other Wednesday from 5:00-5:30pm starting May 2nd. Register by emailing sari@stepaheadwellnesscenter.com
 
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 
DIET & NUTRITION
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
 
Recipe E-newsletter with Personalized Recipes
Take the hassle out of calorie counting and cooking by signing up for Step Ahead’s weekly recipe, emailed directly to you. Learn how to prepare tasty and nutritious meals from start to finish under 30 minutes. Request a personalized recipe from Step Ahead’s Nutritionist, Sari Greaves.  Register by emailing sari@stepaheadwellnesscenter.com
 
Friday Morning Coffee Chat with Step Ahead’s Nutritionist
Join Step Ahead’s Nutritionist & contributor to the Dr. Oz show, Sari Greaves at Starbucks coffee shop in Bedminster, NJ  Friday mornings from 10-10:30 am starting May 2nd. Enjoy a free skinny coffee and discuss your diet with Sari. Sari will also discuss seasonal nutrition topics and latest diet trends. Register by emailing sari@stepeaheadwellneccenter.com
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FITNESS
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
 
SPRING TRAINING SPECIAL
We are offering a "2 FOR 1" spring training special.  Buy any one of our personal training packages and bring a friend or family member in to train with you for FREE!!  This is a limited time offer so act now to take advantage of it. EmailNoelle@stepaheadwellnesscenter.com if you have any questions or to schedule appointments.  Offer is good until June 1!
 
FREE TRX TRAINING SESSION 
Interested in taking your fitness routine to the next level??  Call today to schedule your FREE 30-minute TRX training session, 908-470-2235.  What is TRX?  The TRX Suspension Trainer is a workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance. TRX delivers a fast, effective total-body workout, helps build a rock-solid core, increases muscular endurance, and benefits people of all fitness levels (pro athletes to seniors).
 
WALKING/YOGA SUMMER PROGRAM! 
We are taking you outside this summer!  From June 1 thru Labor Day weekend, our wonderful certified Yoga instructor, Alyssia,  will be offering a weekly 30-minute power walk followed by a 30-minute Yoga Stretch class in the park across the street from our office.  More detailed info on this exciting new summer program will be out soon!  In the meantime, email Noelle@stepaheadwellnesscenter.com if you have questions or want to reserve your spot!
 
GROUP EXERCISE CLASSES
Our group exercise classes are still in full swing on Monday and Thursday evenings, and Saturday mornings.  Email Noelle@stepaheadwellnesscenter.com to sign up or for more info!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
CONNECT WITH US!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Can you pass along a healthy recipe?
Have a success story to share?
Want to join a support group?
@stepaheadnj



Tags: Exercise, diet, diabetes health, weight loss newsletter, fitbit, Diet and Nutrition, healthy eating, summer weight loss, Fitness, Step Ahead exercise classes, Healthy Meals, Healthy Recipes, weight loss goals, health, diabetes and weight loss, exercise classes, Step Ahead Wellness Center, healthy cocktails, healthy dinner recipe

TODAY IS "GIVE-AWAY" WEDNESDAY AT STEP AHEAD!

Posted by deborah neiman on Wed, Apr 09, 2014 @ 11:02 AM
Wednesday is “GIVE-AWAY” DAY at Step Ahead!

 

chobani coupon resized 600

 

Come in for a weigh-in, personal training session, or check
in with the Doctor and Registered Dietitian and leave with these

CHOBANI GREEK YOGURT COUPONS
Enjoy Greek yogurt as a healthy snack to fuel your body and take the edge off hunger!


Call Erica at 908-440-2235 to schedule your appointment. 

 Don’t delay… offer is good for today only and while supplies last.

We hope to see you today!!

 

For more information on all the weight loss programs we
offer, visit us at www.stepaheadwellnesscenter.com

 
 
 
   
 
 

Tags: Exercise, losing weight tips, fruit recipes, healthy eating, summer weight loss, Fitness, chobani yogurt, coupons, healthy yogurt, diabetes and weight loss, give-away day, wellness, healthy entertaining, Step Ahead Wellness Center

Sari's Delicious Demo of The Week!

Posted by deborah neiman on Mon, Jan 20, 2014 @ 02:44 PM
Sari's Delicious Demo of The Week!

Tags: Exercise, diet, HEALTHY DIET SHORTCUTS, losing weight tips, losing weight fast, fatty foods, diabetes recipes for the holidays, Diet and Nutrition, healthy eating, Dr. Neiman, Doctor Supervised Weight Loss, Fitness, Step Ahead exercise classes, Nutrition, online nutrition, lose weight in 2014, diabetes and weight loss, cooking demo, cooking video, healthy entertaining, lose weight fast, Step Ahead Wellness Center, healthy dinner recipe

Post Holiday Gain? Here Are Ways to Recover...

Posted by deborah neiman on Fri, Dec 27, 2013 @ 12:27 PM

 

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How to get back to your healthy habits after the holidays. Painlessly.

Article By: Erinn Bucklan

"By adding just 500 calories per day, or three homemade sugar cookies and a glass of low-fat
milk, you could gain two pounds in two weeks over the holidays," says Jenna Bell-Wilson, PhD, RD, LD, a board certified specialist in sports dietetics.

Now the merriment has ended, here's how to get back on track to healthier habits in the New Year.

Up your fruit and vegetable intake

Ideally, you should consume at least five fruit and vegetable servings per day now. These vitamin-rich foods boost your fiber and antioxidant intake and help you feel full. A tip: Replace that midafternoon 16-oz. cola (200 calories) with an orange (65 calories) as a nutritious snack.

Pre-arrange exercise time

You'll stick to a regimen if you schedule exercise ahead, says Brad Cardinal, Ph.D., associate professor of sport and exercise psychology at Oregon State University. Try to get in 30 minutes almost every day. Wear a low-cost pedometer (it counts footsteps) or sign up for a charity walk/run to stick to a plan.

Resist depriving yourself

Focus on what you're going to eat rather than what you're not. "It sounds indulgent," says Colleen Thompson, R.D., a nutritionist at the University of Connecticut. "But concentrate on ways to feed
yourself now. It helps you to stick to healthy eating habits." For example, don't skip a nutritious, fiber-rich breakfast, like oatmeal or a half of a whole-wheat bagel with peanut butter. It can help prevent overeating later.

 

For more tips, or for more information about Step Ahead Wellness Center’s weight loss
programs, visit us at www.stepaheadwellnescenter.com or call 908-470-2235.  Let us help you
get back on track and reach your weight loss goals in 2014!

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