Step Ahead Wellness Center Blog

Exercise Can Help Combat Sleepless Nights!

Posted by deborah neiman on Wed, Jul 01, 2015 @ 02:28 PM

sleep picture

For many of us, especially women, getting a good night's sleep is a luxury. From careers, to kids, to social and family events, life comes first, sleep comes last. Throw biology into the mix -- like a woman's menstrual cycle -- and insomnia becomes even more common. Sleep problems can make it even harder to get the recommended 7.5 to 8 hours of shut-eye necessary to perform your best.  Do lifestyle changes such as -10,000 Steps Program for exercise help combat insomnia?

Exercise, especially -Aerobic Exercise, has long been assumed to improve sleep.  Scientists at Northwestern University say sleep problems affect millions of adults, who could likely improve their quality of sleep, vitality, and mood with regular aerobic exercise.  The researchers say the study is the first to examine the effect of aerobic exercise on insomnia in middle-aged and older adults. About 50% of people middle-aged and older complain of symptoms of chronic insomnia.

Investigators studied 23 sedentary adults, mostly women aged 55 years and older, who had a hard time falling asleep or staying asleep and also reported impaired daytime functioning. 

The participants were randomly placed in one of two groups.

One group exercised for two 20-minute sessions four times a week and the other did a 30-40 minute workout four times a week. This went on in both groups for 16 weeks, with participants exercising to 75% of their maximum heart rate on at least two activities, such as riding a stationary bicycle or walking on a treadmill.

In a control group, participants didn’t exert themselves physically but only mentally, taking part in recreational or educational activities, such as attending a cooking class or listening to a museum lecture. This group met for about 45 minutes, three to five times a weeks, also for 16 weeks.

Researchers say the participants who exercised reported that their sleep quality improved, raising their diagnosis from poor to good sleeper. They also reported fewer depressive symptoms, more vitality, and less sleepiness in the daytime.  This is just one more reason to live a healthy life with good eating and regular exercise as the staple.

If you are interested in improving your quality of life, join us today! Lose weight, gain confidence and be healthy 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


Get Started Today!

Tags: physician weight loss program, health insurance coverage, Noelle Lusardi, group excercise classes, Weight Loss Center, Step Ahead Wellness Center, weight loss success

How to Choose the Right Group Exercise Class...

Posted by deborah neiman on Wed, May 13, 2015 @ 02:25 PM
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Inevitably there comes a time in everyone's -Fitness Training when they get bored and hit a rut.  Most people are gung-ho in January as part of their New Year's Resolution to lose weight and get healthy.  But now it's May... four months later... and getting to the gym becomes difficult, and the treadmill and free weights seem downright daunting.  This is the perfect time to mix things up by trying some group exercise classes! 
But when it comes to group exercise, how do you choose what is right for you? There are so many options, from spinning to kickboxing to yoga to cross fit, and not everything works for everyone. This is the beauty of group exercise classes however, there is something for everyone.
Here are some tips and tricks that may help you decide what works best for you when it come to choosing a group exercise class.

* Pick a class that interests you.  If you like a good -Aerobic Exercise workout, consider a spin or kickboxing class.  If hard core intervals are your thing, try bootcamp or cross fit.  If your muscles are tight, try hot yoga for an increase in flexibilty as well as core strengthing.  BUT don't ever avoid a class because you don't  think you can physically handle it. 
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* Test your limits. NEVER avoid going to a class because you feel like you won’t be able to do it and you don’t want to embarrass yourself. Everyone starts somewhere and no one was an expert at their first rodeo.  Additionally, it's the physical challenge and pushing your physicality that makes you stronger and fitter so embrace it!

* Sign up ahead of time and get there early. If you sign up and even have to pay ahead of time, you are more likely to attend the class. That gives you extra incentive to be there. And, getting there early gives you a chance to talk to other participants and get an idea of what they think of that class, instructor, etc. They can also give you some tips on what to look for at certain times during the class and most will even share some funny experiences of what their first time was like.

* Contact the instructor ahead of time. Sometimes, you can contact the instructor of the class ahead of time by e-mail or on their Facebook page. Try reaching out to them and letting them know you are interested in their class but want to know what to expect. Many instructors have a “first-class free” policy where you can try it to see if you like it and then go from there.

* Don’t expect to get it all the first time.  It’s OK to maybe fall behind a step or two or to just watch for a few seconds to figure out the move before continuing on with the rest of the class.  It's also OK to take a breather or water break if needed.

* Have fun! Remember to smile and have a good time. Exercise isn’t supposed to make you miserable and the instructor truly wants to see you smile. Yes, you are sweating and might even be out of breath but a quick smile or a random “Whoop!” during class is a totally welcome expression.  The bottomline is keep moving and don't be afraid to step outside of your comfort zone.  You may find a new sport that you absolutely love.
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Lose weight and gain confidence with a personalizedprogram and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance!
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
www.stepaheadwellnesscenter.com

Tags: Doctor Supervised Weight Loss, Noelle Lusardi, toning classes, Step Ahead exercise classes, muscle conditioning classes, Yoga classes, Weight Loss Center

Are You Exercising Hard Enough?

Posted by deborah neiman on Wed, May 06, 2015 @ 12:22 PM

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It's true that any exercise is better none.  However, some workout plans are better than others in terms of overall effectiveness. While you may think you’re getting a good workout by spending an hour reading a magazine on the stationary bike, the truth is, if you’re leaving the gym with your make-up still perfectly intact, you’re probably not working hard enough.  In fact, if you're able to read a magazine or book while exercising, you probably need to amp it up.  So leave the reading material at home, and focus on increasing the intensity of your workout to see the results you are striving for.

There are several ways to monitor your workout level. So put your routine to the test by utilizing the following...

CHECK YOUR HEART RATE

Whether you’re on a cardio machine or doing some high intensity interval training (HIIT), your heart rate should fluctuate between 75% of your maximum when you’re just starting out, eventually building to 100%. (To roughly determine your maximum heart rate, subtract your age from 220). An easy way to track this is by using a heart-rate monitor that will let you know, in real time, where your heart is at. Some people mistake sweating to be the only indicator of working out hard enough, when in reality some people may just be more prone to sweating than others. A heart-rate monitor is simply the most effective way to gauge your intensity level. These days they’re easy to come by and definitely worth the investment. But if you don’t have one, go old school and stop to check your pulse halfway through your workout.

THE TALK TEST

A leisurely stroll with a friend is a nice way to pass the time, but not if you expect that activity to help you lose weight. To put it simply, if you can hold a conversation during your workout, you’re just not working hard enough. Short phrases, perhaps, but if you’re able to belt out Taylor Swift while jogging, you need to reassess your workout plan (and maybe your level of shamelessness). 

THE SORE MUSCLE TEST

No pain, no gain. A good way to tell how hard you worked out is to wait 24 hours and see how you feel. When you exercise, you cause microscopic damage to your muscles. The muscles then adapt, repair themselves, and grow stronger. Basically, you should feel moderate soreness or muscle tightness after a workout; if not, you probably didn’t stimulate your muscle enough to get results. (But not so sore that you can’t go about your regular routine.) Give yourself a day in between to rest and rebuild those sore muscle groups while you work another, alternating days so you don’t overwork one particular group.

UP INTENSITY

Once you’ve been on a workout plan for a while and aren’t becoming as sore or tired, it might be time to up the intensity. If you want to gain lean muscle mass and definition, start adding more weight; if you’re using lighter weights to tone up, add some extra repetitions (Instead of 10-15 reps, try 25). If you’re doing cardio, try going a little faster or start incorporating more interval training into the mix. Because your body is constantly adapting, if you do the same thing over and over again, your body won’t be challenged enough to make a change. Be mindful that the more you work out, the more effort you’ll have to expend to keep making progress.

CROSS TRAIN, CROSS TRAIN, CROSS TRAIN

Not only do you need to change the intensity of your workout, but also the variety of what you’re doing. Get creative. Fit people don’t stick to one regimen, they cross train. If you’re doing the same set of squats and bicep curls day in and day out, you’re probably creating imbalances in your body (not to mention it’s just plain boring). Don’t be afraid to mix it up. Force yourself to be uncomfortable. If you’re a runner, try adding some yoga and weight lifting. If you only lift weights, try adding -Aerobic Exercise or Pilates into your routine to balance out your body’s ratio of strength and flexibility. You don’t have to do everything all at once, but start by challenging your body to do something it’s not used to doing.

YOU'RE NOT SEEING PHYSICAL CHANGES

That’s not to say if you don’t see results after a week you should give up. After all, how long did it take for your body to get to where it is now? But if you’ve been consistently working out and eating healthfully for more than a few months and you haven’t noticed even a slight physical change—be it a number on the scale or inches lost depending on your fitness goals—then you might need to reassess your routine. It should be a slow progression if you’re doing it the right way, but a progression nonetheless.

If you're feeling overwhelmed and don't know where to start, consider hiring a certified -Personal Trainerto get your started on the right track.  A small investment will give you the gains you're looking for. 

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

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

www.stepaheadwellnesscenter.com

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Exercise to Beat Depression

Posted by deborah neiman on Fri, Apr 17, 2015 @ 12:10 PM

We all know the benefits of exercise for weight loss and physical health, but did you know exercise is also beneficial for mental health?  Exercise not only battles the bulge, it also battles the blues. Exercise “addicts” will agree that they feel mentally/emotionally stronger, happier and have a clear head upon completing a workout.  Scientific studies back this up by showing that people who Exercise regularly benefit with a positive boost in mood and lower rates of depression.
happy woman after run

What Are the Psychological Benefits of Exercise With Depression?
Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as "euphoric." That feeling, known as a "runner's high," can be accompanied by a positive and energizing outlook on life.  You don’t have to run to experience this “runner’s high.”  Just completing a challenging workout will give you the same feeling of euphoria.  Not to get too scientifc, but endorphins act as analgesics, which means they diminish the perception of pain. They also act as sedatives. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphins bind to are the same
ones that bind some pain medicines. However, unlike with morphine, the activation
of these receptors by the body's endorphins does not lead to addiction or dependence.


Regular exercise has been proven to:

  • Reduce stress
  • Reduce feelings of anxiety and depression
  • Boost self-esteem
  • Improve slepp

Exercise also has these added health benefits:

  • Strenthens your heart
  • Increases energy level
  • Lowers blood pressure
  • Improves muscle tone and strength
  • Strengthens and builds bones
  • Reduces body fat
  • Makes you look fit and healthy


Is Exercise a Treatment for Clinical Depression?
Research has shown that exercise is an effective but often underused treatment for mild to moderate depression.  Many professional trainers encourage clients to stick with their exercise routine to help fight feelings of sadness, anxiety and depression.

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Are there Types of Exercises That Are Better for Depression?

It appears that any form of exercise can help depression.  Some examples of moderate exercise include biking, dancing, gardening, golf (walking instead of using a cart), jogging, walking, low-impact aerobics and yoga.  Doing housework such as vacuuming, mopping floors and washing your car are also great ways to get your exercise in while getting chores done at the same time.
Because strong social support is important for those with depression, joining a group exercise class may be beneficial. Or you can exercise with a close friend or your partner. In doing so, you will benefit from the physical activity and emotional comfort, knowing that others are supportive of you.  Hiring a personal trainer is another great way to get the emotional and social support you need to look and feel great on the inside and out!

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

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: Personal Weight Loss, physician weight loss program, Noelle Lusardi, toning classes, Step Ahead exercise classes, personal training, Weight Loss Center, weight loss covered by insurance, Step Ahead Wellness Center, biological factors in loosing weight

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

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

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

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

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

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

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

Be Smarter than the Humid Summer Heat

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

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

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

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

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

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

Know what’s up

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

Symptoms of heat exhaustion include:

•    Headaches.

•    Heavy sweating.

•    Cold, moist skin, chills.

•    Dizziness or fainting.

•    Weak or rapid pulse.

•    Muscle cramps.

•    Fast, shallow breathing.

•    Nausea, vomiting, or both.

Symptoms of heat stroke include:

•    Warm, dry skin with no sweating.

•    Strong and rapid pulse.

•    Confusion and/or unconsciousness.

•    High fever.

•    Throbbing headaches.

•    Nausea, vomiting, or both.

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

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

Do You Need a Personalized Weight Loss Program?

Tags: Exercise, summer weight loss, Noelle Lusardi

EXERCISE OUTDOORS THIS SUMMER... WITH STEP AHEAD!

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

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

 

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

 

From The New York Time: The
Benefits of Exercising Outdoors

By GRETCHEN REYNOLDS

February 21,
2013 12:01 am

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

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

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

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

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

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

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POWER WALK/YOGA STRETCH CLASSES START TOMORROW NIGHT!

Posted by deborah neiman on Tue, Jun 03, 2014 @ 06:08 AM

POWER WALK/YOGA STRETCH CLASSES IN THE PARK START TOMORROW NIGHT!!!

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Tags: losing weight tips, summer weight loss, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, doctor supervised weight loss center, personal training, diet to lose weight, lose weight in 2014, lose weight fast, Step Ahead Wellness Center

ALL CALORIES ARE NOT CREATED EQUAL! Quality Counts!

Posted by deborah neiman on Wed, May 14, 2014 @ 03:31 PM

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ALL CALORIES ARE NOT CREATED EQUAL!

One of the most dangerous lies of mainstream weight-loss advice
is the notion that a calorie is a calorie is a calorie, and if the number of
calories you consume is fewer than the number you burn, you will lose weight.

Many struggle with their weight, even as they follow this
advice. They count calories and exercise, yet the numbers on the scale never
budge. Or even worse: the numbers grow higher.

The laws of physics correctly say that if you burn more calories
than you consume you will eventually lose weight. This is a scientific fact,
but hidden in this fact is your metabolic rate is not a static number and the
food you eat as well as other factors can cause your metabolism to fluctuate
throughout the day and over longer periods of time.

These and other factors make accurately determining your
calories burned very difficult.

When combined with overly optimistic and often incorrect
calories consumed as well as thyroid and hormone issues, it easy to see why so
many people calculate calories needed to lose weight wrongly.

 Fat Storage is a Complex Metabolic Process

The idea that you will successfully lose weight if you eat less
and exercise more is continually disproved, but is still often repeated as
truth.

Fat storage–how much is stored, where it is stored, and how much
is used as fuel for the body–is determined by the actions of a variety of
enzymes and hormones. How your body processes the nutrients that become fat is
based on genetics and the foods you choose.

You can see evidence of this fact in the people around you: A
pregnant woman’s hips and thighs increase in size, even if she’s usually slender.
One person is thin and struggles to gain weight, while another person is
overweight in spite of hours in the gym and skipped meals.

The foods you eat, especially those that elevate blood sugar
levels, have a tremendous impact on how much fat is burned and how much is
stored. This is why low-carb diets are so effective. These diets eliminate the
foods that spike your blood sugar and promote the release of fat-storing
insulin.

The Source of Calories Matters

Does it make a difference if you take in 100 calories from a
cupcake or the same amount of calories from chicken breast? Research shows that
the answer is a resounding “yes”.

All carbohydrates convert to glucose (sugar), but some are more
easily digested. This means that, compared to other carbohydrates, they elevate
blood sugar levels higher and for longer periods of time.

Foods like wheat and other grains, sugar, starches, and
dehydrated fruits are the easiest to digest and boost your blood sugar levels
sky-high. Insulin comes in to bring down those levels by storing the sugars as
fatty acids in your fat cells.

Fructose, the sugar contained in table sugar, high fructose corn
syrup, and agave nectar, travels straight to the fat cells. It is much better
at adding to body fat than either glucose or starchy foods.

In spite of its repetition by nutritionists and doctors
everywhere, a low-calorie diet and physical activity do not guarantee weight
loss. All calories are not created equal. Certain foods, like wheat and
starches, stimulate insulin production that leads to fat storage. Sugars not
only stimulate insulin, but also go straight into your fat cells. Remove these
foods from your diet and replace them with high-quality nutrients found in
animal proteins, vegetables, and fruits for the most effective way to lose
excess pounds. To get started, the next time you go grocery shopping purchase
as many whole foods as possible and start reducing your purchase of processed
foods.

 

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

 

 

Resources:

Taubes, Gary. Good Calories, Bad Calories: Challenging the
Conventional Wisdom on Diet, Weight Control, and Disease. New York: Knopf,
2007. Print.

Corbett Dooren, Jennifer. “Not All Calories Equal, Study Shows.”
WSJ Health and Wellness. Wall Street Journal, 26 June 2012. Web. 3 July 2012.

Hallfrisch, J. “Metabolic Effects of Dietary Fructose.” The
FASEB Journal 4.9 (1990): 2652-660. Print.

 

 

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POWER WALK/YOGA STRETCH CLASSES IN THE PARK START JUNE 4... call today to reserve your spot!

Posted by deborah neiman on Fri, May 09, 2014 @ 02:37 PM

Join us every Wednesday evening this summer for an hour of movement that will restore, rejuvenate, strengthen and energize you... after a long day at work or home with the kids/family.

Email our fitness director Noelle Lusardi at Noelle@stepaheadwellnesscenter.com for more info or to sign up!

We look forward to walking and stretching with you!

 

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POWER WALK/YOGA STRETCH CLASS IN THE PARK CLASSES BEGIN JUNE 4... Call today to sign up!

Posted by deborah neiman on Tue, May 06, 2014 @ 06:24 AM

Join us every Wednesday night this summer for our Power Walk/Yoga Stretch Classes In The Park! 

Registration is OPEN!  And we look forward to walking with you!!!

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Tags: Diet and Nutrition, Dr. Neiman, summer weight loss, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, Nutrition, Doctor, diet to lose weight, Weight Loss Center, Step Ahead Wellness Center