Step Ahead Wellness Center Blog

RELIEVE SORE MUSCLES... WITH MASSAGE OR MORE EXERCISE?

Posted by deborah neiman on Tue, Mar 18, 2014 @ 06:45 AM

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MASSAGE OR MORE EXERCISE TO RELIEVE SORE MUSCLES?

For some people, feeling sore after exercise is a badge of honor, although an
uncomfortable one. Muscle soreness after exercise is a sign you’ve worked your
muscles harder than they’re accustomed to. Fortunately, the pain is
self-limited and will typically go away within five to seven days. What should
you do in the mean time? Take a break and relax with a massage or move your
sore muscles?

Massage versus Exercise for Post-Exercise Muscle Soreness

In a study published in the Journal of Strength and Conditioning Research,
researchers looked at the effect of massage versus exercise for relieving
delayed-onset muscle soreness, also known as DOMS. They induced muscle soreness
in a group of 20 healthy females by asking them to do eccentric exercises
involving their trapezius muscles. Eccentric exercises, where the muscles are
lengthened against resistance, are the most damaging to muscle fibers. They’re
more likely to cause muscle soreness than concentric movements where the
muscles are shortened against resistance.

As expected in this study, the participants experienced soreness after
their eccentric workout. Massage or exercise – which was better for easing the
soreness? They both were. Researchers found massage and active exercise using
resistance bands were equally effective for reducing muscle soreness in the
participants. There was only one downside. The relief was temporary, lasting
only about an hour for both modalities. Still, this study suggests you’ll get
just as much benefit actively exercising your muscles when they’re sore as you
will passively massaging them

Why Moving Your Muscles Helps DOMS

No one knows EXACTLY what causes DOMS. One theory is exposing your muscles
to higher tension than they’re accustomed to causes structural damage that
repairs itself within a few days to a week. Another theory is overloading
muscle tissue increases the temperature of the muscle. This rise in temperature
causes structural damage that leads to pain and soreness. Other sources believe
DOMS is related to accumulation of metabolic waste products. If this is the
case, moving muscles when they’re sore should help mobilize and eliminate some
of the waste products.

Why do eccentric movements where you lengthen the muscle cause more
soreness? When you exercise a muscle eccentrically by lengthening it as you
“brake” it, you activate fewer muscle fibers than you do with a flexion or
concentric contraction where you contract the muscle against resistance. With
an eccentric movement, you’re placing equivalent force over a smaller number of
muscle fibers. This causes more tearing and stretching of muscle fibers – and
more pain. Examples of eccentric contractions are lowering a barbell or running
downhill. In both cases, you’re lengthening muscles in a controlled manner.

Other Treatments for Delay-Onset Muscle Soreness

DOMS has been the focus of considerable research in hopes of finding
treatments that helps the discomfort. Some that have been tested and not shown
to work include hyperbaric oxygen therapy, low-intensity laser treatment,
pulsed electrical current and acupuncture. Modalities that show promise based
on small studies include whole body vibration therapy, ice-water immersion,
low-level heat wrap therapy and moist heat. One study showed supplementing with
branched-chain amino acids reduced delayed-onset muscle soreness in
participants doing squats.

For most people, DOMS is self-limited, regardless of how it’s treated. Most
people don’t need expensive therapies that may or may not work. Ice packs work
reasonably well for easing the discomfort. Some people use non-steroidal
anti-inflammatory medications but it’s not clear how effective they are for
DOMS. They also have side effects.

Should You Keep Exercising?

There’s no evidence that exercising with DOMS delays recovery. In fact,
based on the study above, moving sore muscles offers temporary relief from the
discomfort and is as effective as massage for short-term relief. On the other
hand, it’s a good idea to reduce the intensity of your workout. Research shows
muscles that are sore due to DOMS lose up to 30% of their strength. Trying to
maintain the same workout intensity with sore, overworked muscles could alter
your form and increase your risk for injury. That doesn’t mean you can’t
exercise at a lower intensity.

Stretches and resistance exercises using bands or light weights with higher
repetition will get blood flowing through your muscles and temporarily reduce
the discomfort. Yoga is another form of exercise that may help. A study
published in the Journal of Strength and Conditioning Research showed yoga,
even a single session, helps to ease post-exercise soreness due to DOMS.

Although DOMS is more common in people who are untrained, even trained
athletes and bodybuilders can get it when they increase the intensity or
duration of their workout or work untrained muscles. Once you’ve developed one
bout of post-workout soreness involving a muscle group, that muscle group
develops some degree of resistance to further soreness or damage that lasts for
weeks to months. You may experience soreness if you change the intensity of
your workout but it won’t be as uncomfortable or last as long as the initial
bout.

 The Bottom Line?

You may be tempted to take it easy when your muscles are sore after a tough
workout but a little movement will make them feel better. Stretching exercises,
yoga and resistance exercises using light weights or resistance bands all work
well. Listen carefully to your body. If a movement causes pain, it’s a sign you
need to lower the intensity or switch to stretching exercises. The good news is
the soreness will go away on its own in about a week.

For more fitness information please contact our fitness director/certified
personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com

 

References:

Journal of Strength and Conditioning Research 27(12): 3352-3359, 2013.

Medscape Reference. “Postexercise Muscle Soreness”

ACSM.org. “Delayed Onset Muscle Soreness”

More Magazine. “Muscles Sore, They Shouldn’t Be”

J Strength Cond Res. 2004 Nov;18(4):723-9.

 

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Gluten Free: Can it Help Weight Loss?

Posted by deborah neiman on Mon, Mar 10, 2014 @ 09:10 PM

Gluten free diets have traditionally been recommended for those individuals suffering from Celiac Disease.  Celiac is an auto- immune disease in which the body forms inflammation against the lining of the small intestine and it is prevented from absorbing gluten containing foods properly.  Gluten, which is a protein, is found primarily in foods that come from grains.  Therefore, people who are eating foods with grains do not absorb the nutrients from these foods and are often diagnosed with severe deficiencies in iron, fat stores and proteins. 

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Recently, studies have been done to show that people who struggle with excess weight may also have excess inflammation in their GI tracts.  Although they may not officially have Celiac disease, their bowels may react similarly when eating foods rich in gluten.  They may still absorb the nutrients but the exposure to the gluten causes excess inflammation and can lead to symptoms of bloating, a lack of fullness after eating and an increase in cravings.  Decreasing gluten intake can lower the inflammation in the bowel and can help with weight loss.  A recent study showed that individuals that avoided gluten containing foods – those made from grains(breads, pasta, many cookies, etc), can improve their weight loss goals significantly(greater 10%).  Also, limiting gluten can improve their sense of well-being by decreasing the inflammation and can make their weight loss process easier to stick with over time. 

Even though gluten-free diets seem to be the “craze” of late, some of these recent studies may shed light on the advantage for some people, with or without Celiac disease, to avoid these high gluten foods.  

If you think you may be sensitive to foods rich in gluten, then it may be worthwhile to work with a dietician or your physician to come up with a gluten free meal plan that may fit your needs.  At the very least, it will not hurt you, and it may end up helping with your weight loss and improving your sense of well -being.  The new studies suggest, it can’t hurt to try! For more information on how Gluten Free could help you lose weight, schedule a consultation in our Far Hills, NJ office. Call today! 908-470-2235.

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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”

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TRX Workouts at STEP AHEAD!

Posted by deborah neiman on Wed, Feb 26, 2014 @ 12:31 PM

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STEP AHEAD OFFERS TRX WORK OUTS!  Call today to schedule yours!

 

What is TRX?

 

WORKOUT USING THE TRX SUSPENSION TRAINER

The TRX Suspension Trainer is the original, best-in-class 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.

The TRX Suspension Trainer:

  • Delivers a fast, effective total-body workout
  • Helps build a rock-solid core
  • Increases muscular endurance
  • Benefits people of all fitness levels (pro athletes to seniors)
  • Can be set-up anywhere (gym, home, hotel or outside)

By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance
and functionality than large exercise machines costing thousands of dollars.



USED BY TRAINERS, ATHLETES AND THE U.S.MILITARY

Thousands of people at all fitness levels now train on the TRX: From everyday people who
just want to feel and look their best to some of the world's most elite athletes. The TRX is used routinely by all four branches of the military, and can be found in the locker rooms of most famous sports teams.

For more information about our TRX workouts contact our fitness director/certified
personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com

 

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Don't Let Lack of Sleep Derail Your Fitness/Weight Loss Goals!

Posted by deborah neiman on Tue, Feb 25, 2014 @ 11:15 AM

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Can’t stop snacking? Make sure you’re not skimping on sleep. Research
already shows a link between not spending enough hours in dreamland and weight
gain, but exactly how sleep contributes to weight gain and overeating isn’t
clear. According to some research, the answer lies with the way sleep affects
two appetite hormones that turn on and off the desire to eat.

The Dueling Duo: Leptin and Ghrelin

Leptin and ghrelin are hormones that control appetite control. Leptin is
produced by fat cells and sends a signal to the brain that curbs the desire to
keep eating. It essentially puts a brake on your appetite. Some obese people
don’t respond as readily to the satiety signals leptin sends because their body
is resistant to it, a condition known as leptin resistance.

Ghrelin is produced by cells lining the stomach and pancreas. It’s the
hormone that causes your to stomach to growl and sends you rushing to the
kitchen for a snack. Ghrelin is a hormone you don’t want working overtime if
you’re trying to control your weight.

Together, leptin and ghrelin working quietly behind the scenes in
conjunction with other hormone players to control your desire to eat. They’re a
powerful duo when it comes to appetite control.

How Sleep Affects Appetite

In a study published in Annals of Internal Medicine, researchers measured
the effects of inadequate sleep on appetite hormones in 12 healthy young men of
normal weight. They did this by restricting the amount the men slept for 2
night consecutive nights. On those nights, they were only allowed to sleep for
4 hours.

When researchers measured levels of appetite hormones in these
sleep-deprived young men, they found that their leptin levels had dropped by
18% and their ghrelin levels rose by 28%. Not surprisingly, their appetite also
increased, and they experienced more cravings for high-carb, energy dense foods.

Even though this study was small, other research also suggests that lack of
sleep boosts appetite and cravings for carbs. Some experts believe it’s an
underappreciated contributor to obesity.

Another Way Lack of Sleep Causes Weight Gain

If you deprive yourself of sleep, levels of the stress hormone cortisol rise. Cortisol is a hormone that breaks down muscle tissue, reduces resistance to infection and boosts belly fat, especially the most dangerous kind, visceral fat. Cortisol is another hormone that can trigger cravings for carbs and send you running to the vending machine for a high-calorie snack.

As you can see, a variety of hormonal players work overtime when you don’t
get enough shut-eye. That’s why sleep should be a priority in the same way
exercise is. If you’re working out regularly and aren’t shedding body fat, keep
a sleep diary for two weeks and see if you’re getting enough sleep. If not,
it’s time to re-prioritize.

To keep your appetite hormones in line, between seven and eight hours of
sleep a night appears to be optimal. Less than that and you’ll have a harder
time reigning in your appetite and may find it more difficult to resist
high-carb treats like doughnuts that usually get passed around the office.

The Bottom Line?

Don’t underestimate the importance of sleep for controlling your weight.
Lack of it can upset the delicate balance between your appetite hormones and
undermine your efforts to control your weight. Next time you’re tempted to
watch a late show on television, head to bed instead. You’ll feel better the
next day, and you may eat less.

For more healthy fitness tips contact our fitness director/certified
personal trainer, Noelle Lusardi, directly at noelle@stepaheadwellnesscenter.com.  And be sure to visit our website at www.stepaheadwellnesscenter.com
for our latest weight loss program special and lose weight fast tips!

 

References:

Medscape CME. “Getting Sufficient Sleep May Help Reduce Weight Gain”

 

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WHAT IS A HEALTHY WEIGHT ANYWAY?

Posted by deborah neiman on Fri, Feb 21, 2014 @ 06:09 AM

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WHAT IS A HEALTHY WEIGHT ANYWAY?

You’ve seen charts that list a range for ideal body weight based on a
person’s sex and height. Some weight charts also add another variable – body
frame. People with smaller frames should theoretically have a lower ideal body
weight than someone with a larger frame.

A Quick Way of Calculating Ideal Body Weight

Health professionals sometimes use a formula to estimate an individual’s
ideal body weight based on their height. Based on this formula, women who are
five feet tall have a theoretical ideal body weight of 100 pounds. You would
then multiply each additional inch in height above 5 feet by five to get a
person’s approximate ideal body weight. For example, a woman 5 foot 4 inches
would have an ideal body weight of 120 pounds. (100 + 4 x 5). For men five feet
tall, 106 pounds is theoretical ideal body weight. For men over 5 feet, each
additional inch is multiplied by six to get ideal body weight. So, a man that’s
5 foot 10 inches would have an ideal body weight of around 166. (106 + 10 x 6).

BMI: Another Approach to Gauging Ideal Weight

Another way health professionals gauge a person’s weight is by calculating
their BMI or body mass index. There are BMI calculators online, like in our
Workout Manager, where you can plug in your numbers and get your BMI and look
at a BMI chart to see if you’re in a healthy range. BMI uses a formula based on
height and weight.

Both body weight and BMI are quick ways to assess someone’s weight but both
have limitations. They only take into account height and weight. There are a
growing number of people, especially those who don’t exercise, who are
“skinny-fat.” These people fall into the ideal range or under ideal on the BMI
and weight charts, but if you measured their body fat percentage it would be
high. That’s where BMI and body weight as measurements of ideal weight are
limited. They tell you nothing about body composition or how much of that
weight is muscle and how much fat.

The reality is an athlete with a very low body fat percentage and lots of
lean muscle tissue can fall into the overweight category based on body weight
or BMI. At the same time, someone with a high body fat percentage and little
muscle can still be in the “ideal” range. You can’t necessarily assume you’re
healthy from a weight standpoint just because you’re in the ideal range on
weight and BMI charts. A 5 foot 4 inch woman that weighs 120 pounds and has 35%
body fat is less healthy than a woman of the same height that weighs 132 pounds
and has 18% body fat.

 Body Composition Matters When it Comes to Health

A better indicator of health and fitness is body fat percentage. The most
accurate ways to measure body fat is a DXA scan (similar to an x-ray and
involves radiation) or air displacement plethysmography where you get into a
chamber that’s sealed off. Body fat percentage can be calculated based on how
much air you displace inside the chamber.

Another technique called near-infrared interactance delivers an infra-red
beam of light into a muscle and measures how much is absorbed by the fat
tissue. These are all accurate methods for measure body fat percentage but you
can’t do them at home.

What about body fat scales? Body fat scales for home use aren’t necessarily
all that accurate. They work by sending a weak electrical impulse through body
and measuring how quickly the impulse returns. The impulse moves more quickly
through lean tissue as opposed to fat. The reading is affected by factors like
how hydrated you are and when you last ate. Despite their lack of absolute
accuracy, body fat scales are helpful for following changes in body fat percentage.

Calipers that measure skin fold thickness are a low-tech way to estimate
body fat percentage. They’re reasonably accurate if you do the measurements
correctly and measure under the same conditions each time.

Another Measurement of Health and Fitness

When’s the last time you measured your waistline? An old-fashioned tape
measure can tell you a lot. Most importantly it can tell you your waist-to-hip
ratio or WHR. WHR is one indicator of cardiovascular risk and general health as
well. People who have a high waist-to-hip ratio have more visceral fat, deep
waist and belly fat that’s pro-inflammatory.

To measure your WHR, measure your waist at its narrowest point. If you have
a waist that bulges outwards, measure an inch above your navel. Get your hip measurement
by measuring at the widest part of your buttocks. Divide your waist measurement
by your hip measurement to get your ratio.

How did you score? If you’re female, your waist-to-hip ratio should be less
than 0.9. Males should have a WHR of less than 0.8 to place them in the lowest
cardiovascular risk category.

 

The Bottom Line?

Most people use the scale as an indicator of how fit and healthy, but
they’re not getting the full story. If possible, know and follow your body fat
percentage. Be sure your waist-to-hip ratio falls into a healthy range too.
These tell you more than your body weight or BMI.

For more healthy fitness tips and quick weight loss tips, contact our
fitness director/certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com.
And visit our website www.stepaheadwellnesscenter.com
for our latest weight loss specials and programs, and get great weight loss
coupons!

 

References:

Medical News Today. “What is a Healthy Weight?”

Southwestern Medical Center. “Waist-to-hip ratio may better predict
cardiovascular risk than body mass index”

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Active Valentine Date Ideas!

Posted by deborah neiman on Fri, Feb 14, 2014 @ 01:43 PM

23958255 half length portrait of happy couple of skiers have fun concept of winter sports and cute vacations

Valentine's Day can certainly be sweet for romance – and most definitely your sweet tooth – but how about celebrating in a way that's both sexy and healthy this year?  Take advantage of the beautiful winter weather and celebrate outdoors!

Grab your ice skates

Keep the sparks flying by making it a movie moment! Hey, we're in the dead of winter, so whether you're venturing to an indoor or outdoor skating rink, clock in a few twirls with your loved one for a fun bonding experience that will bring out your inner kid. Sure, you never need an excuse to touch each other, but what could be more vulnerably sweet than holding hands and
helping each other stay on your feet?

Warm up with winter hiking

Winter hiking truly brings out the inner thrill-seeker, so it's a great way to explore your partner's stamina and adventurous side! Take a hike in the snow, go snowshoeing or go cross country skiing.

Then you can warm up together indoors with some hot chocolate!

For more fitness tips contact our fitness director/personal trainer, Noelle
Lusardi, at noelle@stepaheadwellnesscenter.com

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Winter Exercise Motivation Tips!

Posted by deborah neiman on Wed, Feb 12, 2014 @ 12:27 PM

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Find it hard to keep up the workouts in the colder months?  Our fitness director/personal trainer, Noelle Lusardi shares a few tips to help you stay on track.

This winter has been extremely harsh making reaching weight loss goals even more challenging for some.  If you're tempted to hit the snooze button in the morning, remember this – staying motivated this winter requires a change to only one thing: your mindset. Sure, the conditions
encourage eating more and doing less, but the bedrock of motivation is based on two things. The first is having a goal or target to aim for. The second is clearly understanding the positive effects your actions will have on your life.  Connect with these two forces and you will always be inspired.

Train for an event

There is nothing like having a short-term goal to work towards to keep you focused and on track with your training. The end of winter brings with it many exciting events to participate in!  Or participate in an event like Step Ahead Wellness Center’s Olympic Weight Loss Challenge! 

Set a goal

Set a realistic goal for yourself such as a five per cent reduction in body fat by spring, hang a photo of yourself looking fly and in shape on your fridge and look at it every time you open the fridge!  Schedule in your exercise four times per week and stick with it, and lastly plan your meals
accordingly.

Focus on the benefits

The gravitational pull of the bed is very strong at 6am, especially when it is cold and dark outside.
That's why you need to remind yourself of the benefits exercise brings you. You want to manage your stress levels, have an abundance of energy and feel good about yourself rather than falling asleep at your desk, feeling overwhelmed and overweight. So get a piece of paper and write down all the ways exercise adds to the quality of your life. Stick it on the fridge, along with your photo, and read it regularly, particularly when you are feeling flat.

Get a trainer

Personal trainers are the masters of motivation and winter can be a great time to invest in one.
Can't afford a personal trainer? Join a group class and get motivated for a fraction of the price.

Reward yourself

When you reach your goal, reward yourself. Not with a big cake, but with something special like a
new outfit, invigorating massage, mani/pedi or whatever tickles your fancy.  There’s nothing as satisfying as working toward a goal, achieving it and celebrating.

For more fit tips, contact our fitness director/certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com. To schedule an appointment with our diet doctor, registered dietician and/or for the latest information on our weight loss program specials visit our
website at www.stepaheadwellnesscenter.com.

 

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Common Fitness Mistake When Doing Crunches!

Posted by deborah neiman on Thu, Feb 06, 2014 @ 12:08 PM

 

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Not thinking about you TONGUE!  Women tend to use their neck muscles more than their abs when they do crunches. Totally uncomfortable, not to mention a huge waste of time. Shift the focus back to your abdominals with this trick: Press your tongue flush against the roof of your mouth before starting your reps. It helps keep the strain off of your neck so your stomach is forced to do the work.
* source: Cosmopolitan magazine

 

For more fitness tips contact Step Ahead Wellness Center's fitness director/personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com.  And visit www.stepaheadwellnesscenter.com for our latest weight loss tips and weight loss program specials!

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Refer A Friend and Earn Step Ahead Bucks!

Posted by deborah neiman on Wed, Feb 05, 2014 @ 12:47 PM

Check out Step Ahead Wellness Center's "Refer A Friend" Program.  All you have to do is tell your friends about us, and you can earn up to $175 worth of Step Ahead products/services.

 

See details below...

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Tags: losing weight tips, losing weight fast, Doctor Supervised Weight Loss, lose weight in 2014, Weight Loss Center, lose weight fast, Step Ahead Wellness Center