Step Ahead Wellness Center Blog

Lose Weight and Keep It Off at Step Ahead Wellness Center

Posted by deborah neiman on Fri, Sep 04, 2015 @ 08:05 PM

Mary lost 35 pounds after 3 months on the Step Ahead Wellness Program. After 4 months, guess what happened? She lost another 6 pounds! After 4 months and 41 pounds lighter, Mary shares her story to inspire others to take a personalized approach to weight loss. In her own words, here's her story...

Photo of Mary before joining Step Ahead Wellness Program

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Photo of Mary 4 months later, after losing 41 pounds on the Step Ahead Wellness Program... and she's still going strong on her weight loss journey! 

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"Are you thinking about losing weight? Yes? That’s great. But are you committed to losing weight? There is a difference. If you are ready to make the commitment, then read on.

At Step Ahead Wellness, you will find an incredible team of professionals ready to assist you throughout the journey. However, it is up to you to take their knowledge and use it effectively. Think of it as similar to someone handing you a million dollars. You could either invest it wisely, or spend it foolishly. Which is better in the long run? Losing weight is not a temporary fix to a problem. You need to be totally invested and ready to plan for your future – your healthy future.

What is unique about Step Ahead? Well, simply stated, it’s the individual approach. You will have one on one consultationwith the doctor, nutritionist and personal trainer. They don’t talk at you, they talk with you. They listen to your situation, your concerns, and your goals. A program is then designed for YOU. A friend of mine and I are both clients at Step Ahead, and we are achieving our weight loss goals in different ways. Sari, Noelle, and Dr. Neiman take the time to craft what is going to work best for you; it is not a one size fits all program.

Sure, there are plenty of weight loss programs out there. However, if you really want to learn how to eat properly, how to exercise appropriately for your age, and have your health and well-being monitored throughout the process, then look no further than Step Ahead Wellness. I can assure you it was one of the best decisions I have ever made."

-Mary M.

Lose weight and gain confidence with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance. 

Sincerely,

Dr. Deborah Neiman MD

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

 

 

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BEAT THE WINTER "BLAHS" WITH SHORT-TERM WEIGHT LOSS GOALS!

Posted by deborah neiman on Mon, Feb 02, 2015 @ 07:49 AM

Need to lose a few pounds before Spring but the long, cold winter days are leaving feeling unmotivated and “blah”?  There is a way out!  Get yourself on track to a happier, healthier you this winter by setting short-term goals for yourself. 

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Be realistic, your ultimate goal is making lifestyle changes, not just temporary adjustments.
Giving yourself plenty of time to accomplish your goals will allow you to adjust to one change before diving into another, therefore breaking up one big challenge into several smaller ones. This makes it easier for you to commit to your new lifestyle without feeling overwhelmed.

Your first goal may be to exercise regularly and drink more water.  Keeping up the motivation
to exercise on a cold winter day instead of curling up under a warm blanket on the sofa can be difficult.  However, in addition to losing pounds, regular exercise will help you lose the winter blues as well.  Exercise is proven to improve mood, mental clarity and emotional well-being. 
So don’t let the weather slow you down… get out from under that blanket, and keep moving!  Participating in the 10,000 Steps Program is an example of ensuring you get enough exercise each and every day.

A second short-term goal example is eating cleaner.  Cut out some refined sugar and eat more fresh fruits, vegetable and whole grains.  Eating clean will give you the energy you'll need to stay in motion and beat the winter blues.  Unsure about how to prepare fruits/vegetables during the winter months when they are not as fresh and plentiful, consider scheduling a consultation with a Registered Dietitian.  He/she can give you some great tips/recipes that will both warm you up and trim you down this winter.

Keeping a food and exercise journal is another great short-term weight loss goal.  Whether it’s a video journal, online journal, or a spiral notebook, keep track of your goals and your time frames. This will help you stay organized and will remind you of your focus. The journal will also allow you to look back at previous mini-goals so that you can see the progress you have made.  And you can write down future goals to stay motivated and excited to tackle your next challenge/goal.

The best part of setting short-term goals...REWARDS.  Besides being proud of yourself for setting and accomplishing your goals, you should also treat yourself every single time you successfully accomplish your goal!  You earned it!!!  Your reward should not be food-related, but instead something that will make you feel pampered. If you reached your goal of toning your arms, buy yourself a sleeveless top.  If you drank 8 glasses of water each day, go get a manicure.  You get the idea!  Your rewards should be tailored to fit your needs. They should be something that will drive you to work harder and then make you feel as though it was worth all of the work. Great rewards will motivate you to stick to your diet and exercise goals, and they will make the road to your overall success even sweeter.

As you accomplish goal after goal, the only thing you’ll “gain” is a healthier, better, stronger and more successful YOU!  You  have nothing to lose but old habits and extra pounds!  If you want to try working with short term goals this winter and can procrastinate until Feb 16th, consider our 10 POUND TAKE DOWN WEIGHT LOSS CHALLENGE.  Give us just one month and we’ll melt up to 10 pounds off of  your body and put you on the fast track to lean, healthy and magnificent…
quickly, safely and naturally with no gimmicks!  You’ll receive a customized diet plan and weekly personal training sessions as well as all support from our certified staff.  Click the link below to sign up!

10 pound take down challenge

Don’t want to wait until Feb 16th, we can offer you a customized program anytime so you can get started Today!  Learn about Step Ahead Wellness Center's personalized weight loss plans created by a medical doctor, registered dietitian, and certified personal trainer.

  

Get Started Today!

 

 

Sincerely,

 

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

 

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

Tags: jumpstart diet, beat winter blues, medically supervised weight loss center, Physician Weight Loss, personal training, lose weight fast

POWER WALK/YOGA STRETCH CLASSES IN THE PARK... STARTING JUNE 4... RESERVE YOUR SPOT NOW!

Posted by deborah neiman on Tue, Apr 29, 2014 @ 10:03 AM

We are so excited to offer this new weekly POWER WALK/YOGA STRETCH IN THE PARK CLASS all  Summer long.  It's been a long winter so now let's take it outdoors and enjoy the fresh air.  Contact Step Ahead Wellness Center's fitness director, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com for more information and/or to sign up!   

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Spring Challenge at Step Ahead... Earn a Fit Bit!

Posted by deborah neiman on Fri, Apr 04, 2014 @ 06:45 AM

Get Paid to Lose Weight with Step Ahead!

We will reward you as you progress and meet your ongoing weight loss goals with our "Cash for Fat" program. 

The ultimate reward is a FREE Fit Bit!  See our full rewards program below.  Call today for more information, 908-470-2235.  And visit our website at www.stepaheadwellnesscenter.com for all of our weight loss programs and specials.

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Lose Weight with Yoga!

Posted by deborah neiman on Tue, Mar 04, 2014 @ 10:17 AM

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Yoga and Weight Loss: What Does Research Show?

Just crunching the numbers it wouldn’t seem like yoga would help with
weight loss. More traditional forms of yoga only burn about 200 calories per
hour session. While every bit of activity counts, that’s not a lot of energy
expended for the time you spend doing it. On the other hand, power yoga burns
between 300 and 400 calories per session.

Despite the fact that you don’t expend as many calories during a yoga
session as you do with high-intensity boot camp workouts or other
metabolism-boosting workouts, yoga may still give you a “leg up” when it comes
to shedding body fat. In a study funded by the National Cancer Institute,
researchers looked at the impact of yoga on body weight. They surveyed a group
of over 15,000 men and women regarding their exercise habits and their weight
between the ages of 45 and 55. In this group of healthy people, yoga seemed to
offer weight control benefits. Participants that were carrying a few too many
pounds that did yoga lost about 5 pounds while those that didn’t gained an average
of 14 pounds over a ten-year period.

How Does Yoga Help with Weight Loss?

Yoga seems to have benefits for weight control, but it may not be related
to calories expended. Experts believe the answer may lie in yoga’s ability to
increase body awareness. People who practice yoga become more in touch with
their bodies and learn to deal with internal sensations like hunger in a
healthier way. As a result, they eat more mindfully.

For example, when eating a meal, people who eat mindfully develop a greater
awareness of when they’re full and stop eating more quickly as a result. In
fact, a study looked at how yoga affected eating habits by asking people
questions that measured how “mindfully” they ate. The average BMI (body mass
index) was lower in those that practiced yoga. In addition, a lower BMI was
associated with higher scores on for mindful eating.

When people eat mindfully, they’re more likely to make healthy dietary
choices. You learn to appreciate the taste of whole foods and to be satisfied
with smaller amounts of food. That can certainly help with weight control.

The Stress Relief Benefits of Yoga

Yoga is a form of relaxational exercise. It activates the parasympathetic
nervous system, the system that opposes the sympathetic or “flight or flight”
nervous system that causes you to feel anxious and “stressed out.” It also
increases your heart rate, blood pressure and raises your blood sugar level.
The parasympathetic nervous system is often referred to as the “rest and
digest” portion of the nervous system because it promotes calmness and
relaxation. If you feel anxious or “stressed out”, you’re probably getting too
much stimulation from your sympathetic nervous system. Yoga helps to
re-establish balance between the two systems, thereby easing stress and
anxiety. Yoga also reduces cortisol, the stress hormone that increases
abdominal fat when it’s chronically elevated.

The Stress Relief Benefits of Yoga

Yoga is a form of relaxational exercise. It activates the parasympathetic
nervous system, the system that opposes the sympathetic or “flight or flight”
nervous system that causes you to feel anxious and “stressed out.” It also
increases your heart rate, blood pressure and raises your blood sugar level.
The parasympathetic nervous system is often referred to as the “rest and
digest” portion of the nervous system because it promotes calmness and
relaxation. If you feel anxious or “stressed out”, you’re probably getting too
much stimulation from your sympathetic nervous system. Yoga helps to
re-establish balance between the two systems, thereby easing stress and
anxiety. Yoga also reduces cortisol, the stress hormone that increases
abdominal fat when it’s chronically elevated.

What does this have to do with weight loss and mindful eating? A number of
people are stress-eaters that mindlessly munch on comfort snacks to help them
feel better. Comfort snacks are usually high in sugar and calories. By
relieving stress, yoga may help with weight loss and weight control. Having a
high cortisol level not only impacts your waistline – it can damage your
health. Yoga is a natural way to lower your cortisol level.

Yoga can also be a complement to a more demanding, calorie-burning fitness
routine. It’s a good recovery workout for the day after a high-intensity
training session. Plus, yoga helps to stretch the muscles you work during
strength-training session. This reduces muscle tightness and the risk of
injury. Just as you need a balance between your sympathetic and parasympathetic
nervous system, you need balance in your workouts too.

 Increase the Calorie Burn

If you want more calorie burn, power yoga is a more invigorating workout
that burns more calories and works up a sweat. On the other hand, don’t think
every workout has to be a fat-scorching, calorie-burning session. Your body
will benefit from some sessions that are more relaxing. Again, it’s all about
balance.

Can Yoga Help You Lose Weight?

Yoga can be a part of a successful weight loss program, especially when you
alternate it with higher intensity exercise sessions. It’s like yin and yang –
they balance each other and help keep you balanced. Yoga can help change your
mindset, how you think about food, and help you eat more mindfully. It also
relieves stress and even changes the relationship you have with your body. There
are lots of reasons to add yoga to your fitness schedule whether you’re trying
to lose weight or simply maintain.

For more fitness tips/advice, contact our Fitness Director and Personal
Trainer Noelle Lusardi at noelle@stepaheadwellnesscenter.com.

 

References:

Science Daily. “Regular Yoga Practice Is Associated With Mindful Eating”

WebMD. “Yoga for Weight Loss”

Yoga Journal. “Tame Your Stress”

Endocrine Society. “ENDO – Feeling Stressed? Try Yoga”

Tags: Personal Weight Loss, jumpstart diet, losing weight tips, losing weight fast, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, online nutrition, OptiFast, personal training, weight loss goals, diet to lose weight, lose weight in 2014, Weight Loss Center, lose weight fast, Step Ahead Wellness Center

Quick Fit Tip from Step Ahead's Fitness Director

Posted by deborah neiman on Wed, Jan 15, 2014 @ 12:08 PM

 

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Jump rope for 5 to 10 minutes for some mid-day calorie burning!

 

The average 150-pound person will burn approximately 90 calories during 10 minutes of jumping rope!

 

For more weight loss tips contact our fitness director Noelle Lusardi at noelle@stepaheadwellnesscenter.com.  And check out our website at www.stepaheadwellnesscenter.com for our the latest information on our weight loss programs and weight loss specials.

Tags: Personal Weight Loss, jumpstart diet, losing weight fast, Doctor Supervised Weight Loss, group excercise classes, Physician Weight Loss, Physician Weight Center, OptiFast, diet to lose weight, Weight Loss Center, lose weight fast

Stay Pain and Injury Free with These Snow Shoveling Tips!

Posted by deborah neiman on Fri, Jan 03, 2014 @ 07:01 AM

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With between 6-10 inches of snow, many of us will be outside shoveling today.  To avoid pain and injury, follow these tips from the American Academy of Orthopaedic Surgeons:


  • Dress appropriately by wearing slip-resistant shoes and light,
    layered, water-repellent clothing that provides both ventilation and
    insulation.

  • Warm up with some light stretch exercises.

  • Push snow. And if you have to lift snow, use the stronger leg
    muscles for support, not the back.

  • Do not throw the snow over your shoulder or to the side because
    the twisting motion may stress your back.

  • Shovel early and often. The amount of snow that has to be
    removed is less and keeps it from freezing or partially melting and becoming
    harder to remove.

  • Use a proper snow shovel with a pole that is longer, adjustable,
    and curved to decrease the amount of bending needed to lower your risk of
    muscle injury. More user-friendly shovels are typically made of lighter
    materials such as plastic or lightweight aluminum. 

  • Pace yourself and take frequent breaks. Don’t shovel more than
    30 to 60 minutes, just like you would during a regular exercise session.

Step Ahead Wellness Center’s fitness director/certified personal trainer, Noelle Lusardi,  recommends drinking plenty of water before, during and after any winter activity.  “It’s
very important to stay hydrated in cold weather because even though it’s cold out, the body still loses water during exercise.”  Lusardi also recommends taking 5 to 10 minutes to stretch your muscles upon completing any winter sport or activity (including shoveling).  And be sure to
slather on some sunscreen if the sun is out..  always protect the skin as well! 

Tags: Personal Weight Loss, jumpstart diet, how to lose weight with diabetes, Diet and Nutrition, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Physician Weight Loss, online nutrition, Physician Weight Center, OptiFast, lose weight in 2014, diabetes and weight loss, lose weight fast, Step Ahead Wellness Center

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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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's Health Tip for Today... Drink Water!

Posted by deborah neiman on Tue, Dec 17, 2013 @ 06:47 AM

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For more information on Step Ahead Wellness Center's healthy weight loss program and/or personal training/fitness programs, visit www.stepaheadwellnesscenter.com.  Be sure to click on our special Holiday Giveaway! 

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