Step Ahead Wellness Center Blog

Is Your Desk Job Making You Unhealthy?

Posted by deborah neiman on Wed, Jan 21, 2015 @ 12:27 PM

If you have a desk job or sedentary lifestyle outside of the gym, you may be jeopardizing not only your weight loss/fitness goals, but also your health.  For many people, sitting at a desk all day or collapsing on the couch at the end of a long day, are the norm.  However these habits could be putting not only your waistband but your health at risk.  People who are too sedentary, even if they do exercise frequently, are more likely to develop heart disease, cancer and diabetes, a new report says. Sedentary time and exercise time are two distinct factors when it comes to health.  Just because one does their 30 to 60 minutes of exercise per day doesn’t ensure their good
health and fitness.  In short, we need to move more and sit less throughout the day regardless of your Fitness Training.

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Researchers recently analyzed 47 studies that tracked groups of people as they reported roughly how much time they spent sitting around and not expending much energy, as well as how often they exercised.  The findings… People who were the most sedentary were more likely to be diagnosed with type 2 diabetes, breast, colon, ovarian and other cancers, and cardiovascular disease than people who spent less time sitting.  Regardless of physical activity level, prolonged sedentary time was independently associated with bad health outcomes.

It’s important to stay in motion.  There are some very simple things we do to increase movement, burn calories and stay healthy.  Every half hour get up for 2-3 minutes.  This will equal nearly less than an hour of sitting each day!  Additionally standing burns twice as many calories as sitting.  You can stand during commercial breaks while watching TV, during conversations with
co-workers or during the last 15 minutes of your child’s sporting events.  These strategies do not replace daily exercise but they will help decrease sitting.

“The body was made to move and it craves physical activity,” said Noelle Lusardi, certified fitness trainer at Step Ahead Wellness Center, Far Hills, NJ.  “This is one craving I encourage everyone to give in to!”  Wearing a pedometer and participating in the 10,000 Steps Program per day is a great way to calculate your movement and to keep you “on your toes” instead of in your chair.  Move your body = be healthy/fit.

Interested in a more sophisticated activity tracker?  We at Step Ahead recommend any of the Fit Bit models!

 FREE FitBit for Fitness

 

Sincerely,

Dr. Deborah Neiman MD, Sari Greaves, RDN & Noelle Lusardi, CPT

49 U.S. Highway 202 Far Hills, NJ 07931 908-470-2235

Tags: living with diabetes, Fitness, personal training, Lifestyle tips

Outdoor Exercise... Safely Brave the Elements this Winter

Posted by deborah neiman on Mon, Dec 29, 2014 @ 07:04 AM

There are so many benefits to outdoor exercise so don't let harsh winter weather push you off your exercise bandwagon this winter.  You can safely exercise outside by following these Fitness Training cold weather tips.

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Winter can frustrate the most motivated exercisers. And if you’re not so motivated, it’s all too easy to pack it in when the weather gets cold.  But keeping up your exercise routine in cold weather can be rewarding and keep you feeling energized and healthy all winter long. 

For one thing, outdoor exercise is a sure cure for cabin fever and the winter blues.  For many of us, lack of sunshine and fresh air lowers our energy level and leaves us feeling a little depressed and unmotivated.  Aerobic Exercise outdoors combats the winter blues, increases energy and elevates our mood which is often times sapped by gloomy weather.  Exercise also bolsters your immune system — studies show that moderate exercisers get 20 to 30 percent fewer colds than nonexercisers do.  So staying on track with your Fitness Training this winter is a win-win!

Taking it outside...
Here’s how to safely get the most out of your cold-weather workout:

* Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer
layer.  If it’s very cold or you have asthma, wear a face mask or a scarf over your mouth.

* Protect your extremities.  Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. You might want to buy exercise shoes a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don’t forget a hat or headband.

Remember sunscreen. It’s as easy to get sunburned in winter as in summer

Head into the wind. You’ll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.

Drink plenty of fluids. Drink water or sports drinks before, during and after your workout — even if you’re not thirsty. You can become just as dehydrated in the cold as in the heat.

If you prefer to stay inside this winter but are feeling bored with the eliptical or treadmill, check out your local gym's group exercise class schedule.  Group exercise classes are a great way to make new friends, burn a ton of calories and have a lot of fun.  Some great high calorie burning, energizing classes are spinning, hot yoga and bootcamp.

To make sure you stay on track, use a pedometer to count your steps and calories burned throughout your workout and your day.  Following the 10,000 Steps Program is a great way to ensure you burn approximately 500 calories every day through physical activity.  This a great benchmark number to hit as you continue on your fitness journey.

The bottomline... stay motivated. When it’s cold outdoors, there’s no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges — and reap the rewards — of winter exercise. For many people, the solitude and quiet alone are reason enough to brave the elements.

 Learn more about how you can make lifestyle resolutions with our personalized program. Click below to start the journey to a healthier, new you with the support of a medical doctor, registered dietitian, and certified personal trainer.

Optifast 4 Week Membership

 

Sincerely,

Dr. Deborah Neiman MD, Sari Greaves, RDN & Noelle Lusardi, CPT

49 U.S. Highway 202 Far Hills, NJ 07931 908-470-2235

 

 

Tags: medical weight loss solutions, Doctor Supervised Weight Loss, Personal Trainers, Fitness, winter blues, Lifestyle tips

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

4 Tips for Choosing a Certified Personal Trainer

Posted by deborah neiman on Tue, Aug 26, 2014 @ 01:56 PM

Finding the right personal trainer means taking a good long look at a lot of different things.When it comes to keeping up with your exercise and diet programs and meeting your weight loss goals, few things are as important as having the support of others. Having a personal trainer can give you the support you need to make it through your health fitness program without missing a proverbial beat. The challenge, however, is finding the right personal trainer to help you.

Not every personal trainer will have the right qualifications, training, and experience to help you meet your personal goals. So, how do you find the right personal trainer?

There are actually a number of things to consider when choosing a personal trainer. To help you find the right one, we here at Step Ahead Wellness have compiled a short list of tips for choosing a personal trainer here4:

Tip #1: Check the Trainer’s Certifications

When looking at a trainer’s résumé, see what certifications they have. For example, does the trainer have an ACSM personal training certification from the American College of Sports Medicine? Furthermore, what certifications does that trainer have? On the ACSM’s certification page, they list several different types of certifications for health fitness, clinical, and other specialties. Examples of their health fitness certifications (the category aimed at personal training) include the ACSM Certified Personal Trainer (CPT) and the ACSM Certified Health Fitness Specialist (HFS).

A personal trainer with either of these certifications is knowledgeable when it comes to creating personalized exercise regimens to help others meet fitness and weight loss goals. The primary difference between the two is that the HFS certification indicates that the trainer is rated to develop exercise programs for people who have medically controlled conditions.

If a personal trainer cannot list any certifications, it may be time to look for another trainer.

Tip #2: Ask Past Clients about Their Experience

Talk to others who have used a personal trainer's services in the past. You can get a lot of great information about them this way.Sometimes, the details on a résumé can only tell you so much about a personal trainer, even one with all of the right certifications and experience. A big part of a successful personal training experience is being able to get along with your personal trainer. To learn if a given trainer is the right person to help you, look at what some of their past clients say about them.

Reviews of personal trainers can often be found on online business review sites (such as Yelp!) or on specialized trainer search sites. When reading reviews, look at both the positive and the negative ones. When a review is positive, see what it is that that person liked about his or her experience. When a review is negative, try to find out why that person was dissatisfied with the trainer.

For example, was the trainer insistent that clients make a specific lifestyle change? An important part of meeting weight loss goals is to break some of the bad habits that hold you back from being healthier. However, not all clients may have appreciated being told to change their lifestyle. As a result, the clients who were willing to make the necessary changes ended up being much more satisfied with their experience than the clients who didn’t want to make such changes.

Knowing what caused others to be either very happy or unhappy with a personal trainer can tell you a lot about whether or not that trainer will be right for you.

Tip #3: Find out What Kind of Training You Want to do

Different personal trainers will have different specialties when it comes to making exercise plans. Before you start looking at trainers, consider your goals and preferences.

For example, is your goal simply to get your BMI into a healthy range, or are you trying to get into athletic shape? Your ultimate goal will affect the types of training you’ll be doing, as well as the intensity of your training.

Also, consider whether you want to do private personal training, or if you want to be a part of a group. Some trainers specialize in one-on-one training sessions, while others are trained to manage whole groups of people who are exercising at a time.

Knowing your goals before trying to find a trainer can help you focus your efforts and better screen trainers who may not have the certifications/specializations that are needed to create the best results.

Tip #4: Consider the Gym/Fitness Facilities the Trainer Uses, if Applicable

If a trainer is a part of a gym or other fitness facility, see if the costs of using said facility are included in the trainer’s fees. When you go to that trainer’s gym, do you have to provide your own equipment, pay for rentals, or are equipment costs included? Do you need a separate membership to the gym on top of the trainer’s fees? These items can all add your personal training costs unexpectedly.

Beyond the facility and its costs, also check to see what services the trainer can provide, such as nutrition planning or lifestyle coaching. There are fitness programs out there, such as Step Ahead’s own OPTIFAST program, where trainers, lifestyle coaches, and other support personnel are all included in your personal training costs.

With some time and effort, you can find the perfect personal trainer with the right program to help you meet your health fitness goals. Learn more about Step Ahead Wellness’ health fitness programs today!

Do You Need a Personalized Weight Loss Program?

Tags: Weight Loss, Personal Trainers, Fitness, personal training

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

Posted by deborah neiman on Wed, May 21, 2014 @ 01:12 PM

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

    

 

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

 

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Each medium-sized apple -- approximately 3 inches in diameter -- contains 95 calories. Roughly 87 percent of these calories come from carbohydrates, and the carbs found in apples help you metabolize fats, allow your nervous system to function and help your muscle tissue hold onto its protein stores. Each medium apple also contains 4.4 grams of dietary fiber, a nondigestable carbohydrate that fights chronic diseases -- including diverticular disease and type-2 diabetes -- and helps keep you regular. The fiber in one apple contributes 18 percent toward the recommended daily fiber intake for women and 12 percent for men.

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: diet, fruit recipes, healthy eating, Fitness, doctor supervised weight loss center, Nutrition, health, Weight Loss Center, give-away day, apples, metabolize fats, fight carbs, fiber

Why Strong Is The New Skinny....

Posted by deborah neiman on Fri, May 02, 2014 @ 04:26 PM

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No doubt you’ve heard the slogan, “strong is the new skinny.” For
years women have focused on losing weight, sometimes using unhealthy techniques
like extreme calorie restriction, excessive aerobic exercise and weight loss
supplements. The tide seems to be turning as more women discover the power
weight training has to transform their body – and their mind. Rather than
depriving themselves, they’re fueling their bodies with whole foods that build
strong, defined muscles. Why is this a good thing? Here are five reasons why
strong is better than skinny.

Strong is about Functional Strength

Strength isn’t just about building defined biceps and thighs,
it’s about developing the strength you need to do everyday things like moving
furniture, carrying heavy loads and shoveling snow safely and more efficiently.
This makes everything you do easier. How do you achieve this? With an
integrated approach to strength-training – compound exercises that work
multiple muscle groups simultaneously, bodyweight exercises and exercises that
mimic movements you do in your everyday life. It also involves strengthening
your core, the part of your where most of your power originates.

“Strong” enhances your life and makes you more functionally fit
and capable. “Skinny,” if it comes from calorie restriction, under-nutrition
and too much aerobic exercise, makes you weaker and less able to do your daily
activities without feeling fatigued. Of course, there are people who are
naturally thin but even naturally thin people can benefit from strength
training.

Skinny Doesn’t Mean
Firm

You’ve probably familiar with the term “skinny-fat.” It’s used
to describe people of normal or low body weight with a high ratio of fat to
muscle. If you fall into this category, you’re still at higher risk for type 2
diabetes despite not being overweight. Here’s where it gets interesting. A
study published in the Journal of the American Medical Association found people
with type 2 diabetes that are under or at their ideal body weight have a
greater risk of dying from diabetes.

In contrast, research shows resistance training not only builds
strength – it increases insulin sensitivity and improves blood sugar control.
One study showed men that weight trained at least 150 minutes per week lowered
their risk for type 2 diabetes by between 35% and 50%. Skinny won’t necessarily
improve your blood sugar but strength training will.

Skinny is No Guarantee of Health

A study recently showed people who are underweight are at as
high risk of dying as people who are obese. This conclusion was based on a
meta-analysis of 51 different studies. People with a BMI of under 18.5 were at
1.8 times greater risk of dying relative to people of normal weight. This
finding held up even after the researchers controlled for factors like smoking
and chronic disease. Using extreme calorie restriction and excessive aerobic
exercise to get skinny carries risks too. Women who fall into this category may
experience a drop in estrogen that leads to osteoporosis and infertility. The
scale can be deceptive. It’s not a measure of health.

Strong Helps You Age Better

As you age, if you don’t strength train, skinny turns to frail.
You begin losing muscle mass by the age of 30 and the loss greatly accelerates
after 50. From then on you continue to lose strength and muscle mass. Along
with loss of strength and muscle mass, you lose functional strength. This means
you can’t do the things you once could do with ease. Muscle isn’t the only
thing you lose. You lose bone density too. Your risk for falls and fractures
goes up – including the most serious type of fracture – hip fractures.

“Strong” that comes through strength training slows down muscle
loss and helps preserve bone density. Even if you’re still in your 20s,
strength training helps you maximize your bone density so you’re better
protected against osteoporosis later.

Self-Esteem

Resistance training builds self-esteem. When you’re strong you
feel more comfortable with your body and have a more positive self-image. This
transfers over to all aspects of your life. You’re more confident at work and
in relationships. Strength-training and the confidence that comes from it
improves all aspects of your life.

One study carried out at McMaster University found twelve weeks
of strength training significantly improved how participants (men and women)
viewed their bodies. Along with gains in strength and lean body mass came
improvements in self-esteem and body image. In this study, women felt the most
satisfaction from knowing they could lift heavier and do more reps as a result
of their training. “Strong” changes how you look – and how you think.

The Bottom Line?

Strong has lots of benefits that skinny doesn’t – even if you’re
naturally thin. Age brings changes that make “skinny” hard to maintain. Even if
you manage to maintain it, body fat increases and muscle mass declines with
age. This leads to a more extreme form of skinny-fat – sarcopenia. Sarcopenia,
or the age-related loss of muscle mass, is one of the most serious problems
older people face because it increases the risk for mortality. “Strong” can
help you avoid it.

 

References:

Science Daily. “Underweight people at as high risk of dying as
obese people, new study finds”

JAMA. 2012 Aug 8;308(6):581-90.

Diabetes Care August 2006 vol. 29 no. 8 1933-1941.

“Psychological aspects of resistance training” Michael H. Stone,
Meg Stone, and William A. Sands

Body Image, December 2005: vol 2: pp 363-372.

 

 

Tags: Personal Weight Loss, Diet and Nutrition, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, muscle conditioning classes, diet to lose weight, exercise classes, 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!

 

 

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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

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                                                                                               SPRING 2014 NEWSLETTER

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STEP AHEAD BULLETIN
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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
 
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DIET & NUTRITION
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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
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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!
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CONNECT WITH US!
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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

Step Ahead Brings Fitness Classes to Local Companies!

Posted by deborah neiman on Thu, Apr 03, 2014 @ 12:16 PM

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Our fantastic Yoga Instructor, Alyssia Saporito, takes employees at Peapack Gladstone Bank through another week of great classes!

Interested in bringing fitness classes to your company?

Call today for details -- 908-470-2235, or email our fitness director, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com.

 

Let us bring fitness to you!

Tags: Personal Weight Loss, losing weight tips, losing weight fast, Diet and Nutrition, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, Physician Weight Loss, Nutrition, lose weight, online nutrition, Physician Weight Center, OptiFast, personal training, weight loss goals, Weight Loss Center, lose weight fast