Step Ahead Wellness Center Blog

CARB BLOCKING SUPPLEMENT Now Available at Step Ahead Wellness Center!

Posted by deborah neiman on Wed, Dec 18, 2013 @ 01:23 PM

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If you've been battling carb cravings, Step Ahead Wellness Center can help!  We are thrilled to announce a new carb blocking supplement called CARB CHECK designed to stop cravings for empty carbs that sidetrack your healthy eating goals.

Empty carbs can sabbatoge your healthy weight loss plans and keep you off track.  This new supplement can help you block your cravings for empty carbs thus allowing to stick with your healthy eating plan optimizing nutrition, keeping your sugar levels steady and allowing you to feel energized all day long.  Additionally

Carb Check contains a northern white bean that inhibits the breakdown of starch in the intestinal track, thus alleviating cravings for empty carbs. By blocking these empty carbs, you're energy/sugar levels remain steady throughout the day thus making it much easier to stick with your healthy eating plan, and your execise regime!

In addition to Carb Check, Step Ahead Wellness Center offers many other healthy doctor supervised weight loss plans including OptiFast, on site one on one personal training and small group exercise sessions also on site.

 Let us help you stay on your healthy weight loss track this holiday season and beyond!  Call today to learn more about Carb Check, and all of our weight loss programs:  Call 908-470-2235 or email drneiman@stepaheadwellnesscenter.com
www.stepaheadwellnesscenter.com

 

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Step Ahead Wellness Center Brings You CARB CHECK... Carb Blocking Supplement

Posted by deborah neiman on Tue, Dec 10, 2013 @ 03:11 PM
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If you've been battling carb cravings, Step Ahead Wellness Center can help!  We are thrilled to announce a new carb blocking supplement called CARB CHECK.
 
Carb Check contains a northern white bean that inhibits the breakdown of starch in the intestinal track, thus alleviating cravings for empty carbs. By blocking these empty carbs, you're energy/sugar levels remain steady throughout the day thus making it much easier to stick with your healthy eating plan, and your exercise regime!
 
Let us help you stay on your healthy weight loss track this holiday season and beyond!  Call today to learn more about Carb Check, and all of our weight loss programs:  Call 908-470-2235 or email drneiman@stepaheadwellnesscenter.comwww.stepaheadwellnesscenter.com

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DON'T LET HOLIDAY TRAVEL SIDELINE YOUR FITNESS GOALS!

Posted by deborah neiman on Tue, Dec 10, 2013 @ 06:43 AM

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Don’t let holiday travel sideline your healthy fitness/weight loss goals! Many people find that during holiday travel, their workout regimen seems to get thrown out of whack.  Fortunately,
with a little planning and determination, you can maintain your fitness level, no matter where you are. 

Step Ahead’s fitness director, certified personal trainer, Noelle Lusardi, says “the key is to be creative and remember that even short workouts are better than no workouts at all.”

Here are a few tips from Noelle on how to stay fit while traveling this holiday
season…

Do An Intense Workout in Your Hotel Room or Wherever…

Customize your own 30-minute workout combining three lower body workouts (squats or lunges) and three upper body exercises (modified push-ups or chair dips).

Warm up and increase your heart rate with exercises like marching or jogging in place, then do 10-20 repetitions of a lower body exercise and 10-15 repetitions of an upper body exercise. Follow this with a minute of jumping jacks or jogging in place. Repeat this routine two or even three times and then add in some core work such as planks, lower back extensions and crunches. Finish with stretching.

Bring Tubes, Bands and More…

Don't leave home without easy to carry fitness equipment.  Bring your tubes, bands, bathing suit if you can swim, good music and you’ll be on your way to sticking with your fitness routine this holiday season. 

Get a Jump Rope...

Jumping rope is a great way to get in a few minutes of intense cardio workout and it can be done just about anywhere. If you don’t have a jump rope, climb the stairs several times at a
fast pace and feel your heart rate soar.

Remember to Plan to Relax…

Don't overdo it. Staying fit is important, but stay grounded and remember the real reason for the holidays is to spend quality time with those who are important to you.  Practice Yoga is a great way to regroup, relieve stress and relax your body. 

For more holiday fit tips, or fitness questions in general, contact Noelle Lusardi directly at noelle@stepaheadwellnesscenter.com.  Lastly, have a very happy and peaceful holiday from all of us at Step Ahead Wellness Center.  Check out our latest healthy weight loss special offer at
www.stepaheadwellnesscenter.com.

 

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Check Out This Killer Indoor Leg Work Out!

Posted by deborah neiman on Mon, Dec 09, 2013 @ 06:50 AM

While the weather outside is frightful, indoor workouts are delightful!  Check out this killer leg workout you can do wherever, whenever!  No equipment is needed.

 

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Let Step Ahead Wellness Center meet all your fitness, healthy weight loss goals... See our website at www.stepaheadwellnesscenter.com for our latest special weight loss offer.

 

Email our fitness director, certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com for more fit tips.

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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!

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STEP AHEAD'S SUMMER SPECIAL!

Posted by deborah neiman on Fri, May 17, 2013 @ 02:49 PM

Step Ahead’s Summer Special: Connect your body with cutting-edge fitness & nutrition technology

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Buy a PERSONAL TRAINING PACKAGE TODAY and receive…

 FREE Fitbit fitness/nutrition tracker

FREE body composition analysis

FREE nutrition consultation

 Offer expires July 1st, 2013

Call us today at 908-470-2235 or

email noelle@stepaheadwellnesscenter.com

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Recipe Corner: Split-Second Spinach with Garlic & Nuts

Posted by deborah neiman on Mon, Apr 08, 2013 @ 01:37 PM

                --- Sari Greaves, RD Nutrition Director Step Ahead Wellness Center

Makes 4 servings, 108 calories per serving

20 ounces prewashed baby spinach leaves

2 tablespoons cornstarch

1 tablespoon extra virgin olive oil

10 cloves garlic, thinly sliced

freshly ground pepper

1/2 lemon

12 almonds, crushed or slivered (or 7 crushed walnuts halves)

Quick tip: The fastest way to peel garlic is to press an unpeeled clove with the side of a knife and slide the skin right off.

1. Toss the spinach in a large bowl with the cornstarch and set aside.

2. Heat the olive oil with the garlic in a medium nonstick skillet over medium heat until the garlic is golden brown, about 2 minutes. Add the crushed almonds and cook for 30 seconds. Add the spinach to the pan and cook until tender, about 3 minutes. Season with black pepper.

3. Divide the spinach among 4 serving bowls; give each bowl a squeeze of lemon. Serve warm.

HUNGRY FOR MORE? CALL STEP AHEAD WELLNESS CENTER AT 908.470.2235 TO LEARN ABOUT SEASONAL WEIGHT LOSS SPECIALS, EXERCISE CLASSES, VIRTUAL NUTRITION COUNSELING AND MORE!

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Improve Your Wellness Thru Deep Relaxation - Learn the Corpse Pose!

Posted by deborah neiman on Wed, Nov 07, 2012 @ 02:17 PM

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If you are feeling stressed/tense from Sandy, the election and/or today’s pending storm, give yourself 15-20 minutes and go into Shavasana.  Shavasana is perhaps the most important part of yoga practice and is usually done in Corpse Pose (see pic).  Lying on the back, the arms and legs are spread at about 45 degrees, the eyes are closed and the breath deep.  The whole body is relaxed onto the floor with an awareness of the chest and abdomen rising and falling with each breath. All parts of the body are scanned for muscular tension of any kind, which is consciously released as it is found, optionally with a small repetitive movement of the area. All control of the breath, the mind, and the body is then released for the duration of the posture. 

The posture is released by slowly deepening the breath, flexing the fingers and toes, reaching the arms above the head, stretching the whole body, exhaling, bringing the knees to the chest and rolling over to the side in a fetal position. After a short time and a slow inhalation, the practitioner takes a seated position.

Benefits

Shavasana or corpse pose is intended to rejuvenate body, mind and spirit.  Furthermore, the physiological benefits of deep relaxation are numerous and include:

  • a decrease in heart rate and the rate of respiration.
  • a decrease in blood pressure.
  • a decrease in muscle tension.
  • a decrease in metabolic rate and the consumption of oxygen.
  • a reduction in general anxiety.
  • a reduction in the number and frequency of panic attacks.
  • an increase in energy levels and in general productivity.
  • an improvement in concentration and in memory.
  • an increase in focus.
  • a decrease in fatigue, coupled with deeper and sounder sleep.
  • improved self-confidence.

For more fitness information, contact our fitness director/certified personal trainer, Noelle C. Lusardi, at noelle@stepaheadwellnesscenter.com or call 908-470-2235! 

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Beauitiful Skin... just another benefit of regular exercise!

Posted by deborah neiman on Wed, Sep 12, 2012 @ 09:42 AM

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You already know that exercise gives you toned thighs and beautiful biceps, but can it do good things for your skin too? Exercise has definite skin benefits, but there are some precautions you should take when you exercise to keep your skin healthy.

Exercise Increases Blood Flow to the Skin

When you exercise your heart rate rises and blood flow increases. This sends more oxygen and nutrients to your skin. According to dermatologist Ellen Marmu M.D, a dermatology professor at Mount Sinai School of Medicine, it also transports waste products, free radicals and debris away from your skin. This can make the skin look and feel healthier.

If you’ve ever had a steam facial, you’ve probably noticed that your skin glows afterwards. Exercise does the same thing. It increases blood flow and gives your skin a glow that lasts for hours. Who needs a facial when you can work up a sweat exercising and benefit your heart, lungs, muscles and skin at the same time?

Exercise May Benefit Some Skin Conditions

Some skin conditions like psoriasis, eczema and vitiligo are worsened by stress, and exercise is a natural stress reliever. One precaution. Exercise can exacerbate some skin conditions short-term. This is especially true of people who have a skin condition called rosacea.

People with rosacea are prone towards flushing, skin redness, red skin bumps and visible blood vessels on the surface of their skin. Exercise can trigger the symptoms of rosacea in some people. To avoid aggravating rosacea, work out in a moderate temperature environment and split your workout into several shorter intervals to reduce overheating. Exercise with no makeup on, and drink plenty of water.

Exercise can also trigger acne outbreaks in some people short-term because of the sweat factor. If you have acne, exercise in a cool environment and cleanse your skin immediately afterwards.

Some Skincare Precautions When You Exercise

It’s nice to get the natural glow that exercise brings but not if it comes from sun exposure. If you run or work out outdoors wear a waterproof sunscreen that blocks UVA and UVB rays with a SPF of at least 30. Fit your workout in before 9:00 A.M. or after 4:00 P.M. when you’ll get less intense UV exposure. If you work out indoors, apply a light moisturizer but avoid wearing makeup. This is a chance for your skin to “breathe.”

When you exercise avoid tight-fitting clothing. When you wear tight clothing, especially clothing made of synthetic fabrics, you increase your risk of developing a condition called acne mechanica. These are acne-like breakouts that come from heat and the friction of tight clothing rubbing against the skin. Choose light, loose-fitting cotton fabrics or moisture-wicking fabrics when you exercise.

Intense exercise increases the production of free radicals. Free radical production can damage collagen and elastin fibers that give skin its youthful appearance. To counter these effects, add more antioxidant-rich foods to your diet such as fresh fruits and vegetables and increase the amount of vitamin C in your diet to help ward off the effect of exercise-induced free radicals.

The Bottom Line?

Exercise not only buffs up your body, it can improve the appearance of your skin as well. To get the benefits of exercise without the risks, wear a sunscreen when you exercise outdoors, choose loose clothing and add more foods rich in antioxidants to your diet.

For more great exercise tips, please contact our Fitness Director/AFAA Certified Personal Trainer & Group Exercise Instructor, Noëlle Lusardi, at noelle@stepaheadwellnesscenter.com.

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YOGA FLOW Classes at STEP AHEAD -- Beginning June 26!

Posted by deborah neiman on Sun, Jun 17, 2012 @ 06:12 AM

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We are very excited to announce YOGA FLOW with Alyssia Saporito at Step Ahead!!

When:  Every Tuesday evening from 5:30-6:30; and 6:30-7:30 (beginning June 26)

What is YOGA FLOW?:  Yoga Flow or a Vinyasa Flow style, links movement with breath while practicing safe alignment. “The beauty of yoga is that each pose really encompasses a little bit of everything; strength, balance, and flexibility, says instructor Alyssia Saporito. “In each class we'll move through warrior sequences for strength, work on balance with poses like tree and lunges, and stretch with poses like downward facing dog and forward folds. We'll release tensions with gentle back bends and twists and end each class in savasana, a nice final relaxation.” This class is perfect for all fitness levels and people who are new to Yoga!

Alyssia has been a student of yoga for four years and started teaching a year ago.  In May of 2012, she completed her 200 hour training certificate at the Yoga Loft in Bethlehem, PA.  There she studied various forms of yoga, anatomy, pranayama, and philosophy and continued her studies with workshops and classes. 

“I have a love and passion for yoga because of all the physical and emotional benefits it provides.  Yoga means "to come together", and in our practice we unite body, mind, and breath.  This union allows us to truly be in the present moment and to focus on ourselves. I teach a yoga flow class linking movement with breath while practicing safe alignment.  You'll feel strength, flexibility, and balance build throughout the sequences. Every pose can be modified to fit your body to receive the most benefit. All you have to do is come just as you are.”

For more information on Yoga or any of our fitness programs/classes, please contact our fitness director, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com or call 908-470-2235!

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