Step Ahead Wellness Center Blog

Power Walk/Yoga Stretch Classes in the Park... Coming This Summer! Sign up now!

Posted by deborah neiman on Wed, Apr 23, 2014 @ 01:00 PM

Step Ahead Wellness Center is excited to introduce our new Summer Fitness Program... Power Walk/Yoga Stretch in the park!  See below for details!  Email our fitness trainer, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com to sign up!  Visit our website at www.stepaheadwellnesscenter.com for our latest weight loss programs and special offers!

 

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Tags: Personal Weight Loss, Sari Greaves, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, personal training, toning walk, Yoga classes, diet to lose weight, Weight Loss Center, Step Ahead Wellness Center

FIT AND FUEL EVENT... Tomorrow Night... REGISTER NOW!

Posted by deborah neiman on Tue, Apr 22, 2014 @ 07:37 AM

It's Not Too Late To Join Our FREE Fit and Fuel Event! 

Call today to register!!!

 

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

AMP UP YOUR ENERGY WITH THESE PRE-WORKOUT SNACKS!

Posted by deborah neiman on Tue, Apr 22, 2014 @ 05:42 AM

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PRE-WORKOUT SNACKS TO REV YOUR ENERGY LEVEL!

If you’re trying to lose weight or sculpt your body, you know that quality workouts are essential. However, it can be tough to hit the gym if you don’t fuel up beforehand. You should always eat something nutritious as a way of preparing your body. Here are six pre-workout snacks to boost your energy level:

1. Greek  yogurt

With nearly twice the protein of regular yogurt, the thick and creamy Greek version will leave you feeling satisfied without weighing you down. It will digest slowly and steadily so you can keep your strength up throughout your entire workout. Try indulging in a cup of this smooth, velvety treat before you train and you’ll likely experience a drastic rise in that get-up-and-go
feeling.

2. Raw almonds

If you’re heading to the gym right after work, you may not have access to a fridge. That means you might want a good source of protein that you can eat at room temperature. Raw almonds are the perfect pre-workout snack for those on the run. They’re lower in calories than most varieties of nuts and can easily be packed in a baggie or reusable container. A handful can even be slipped in your pocket as long as you’re not afraid of a little lint. It’s a portable, protein-packed snack to munch to prepare you for your exercises.

3. Bananas

Forget anything negative you may have heard about bananas. When you’re working out on a consistent basis, you need some good carbohydrates to keep you going. Plus, the high amount of potassium bananas contain will help replenish your muscle function as you go along. That can help combat the soreness and stiff joints that typically accompany a hard workout.

4. Oatmeal

Whole-grain oats are an excellent way to get your pre-workout fiber fix. Have a small bowl of oatmeal about 30 minutes or so before training to allow time for the complex carbs to work their magic. They’ll break down slowly in your body so you’ll feel energized from your warm-up to your cool-down. You can even stir in a bit of nut butter for an added boost of protein and tasty burst
of flavor.

 5. Smoothie

Smoothies are great pre-workout snacks since you can put in any healthy ingredients that your taste buds desire. Almond milk or yogurt could serve as a delicious base to get you started. Then, blend in some wholesome fruits like strawberries, pineapples and papayas. If you’re trying to build muscle, you can throw in a scoop of protein powder as well. The fiber from the fruit will digest quickly so you’ll feel an energy jolt moments after gulping everything down. A smoothie is a nice selection if you don’t have time to wait for slow-moving foods to make their way through your system.

6. Eggs

When you think of having a snack, eggs probably don’t immediately come to mind. However, these staples of the breakfast table are a solid choice no matter what time of day you work out. Try slicing a hard-boiled one over some kale or a piece of whole-grain toast. The protein of the egg along with the fiber of the greens or bread will help you power through your exercise routine.

Anyone with a weight-loss goal or a desire for a toned body knows how important it is to work out. In fact, it’s often the key to seeing results on the scale. However, you’ll never be able to tackle all that gym equipment if you don’t put the right fuel in your body. By eating one of these beneficial pre-workout snacks, you’ll get the energy you need to sustain you as you sweat
it out. These tasty options will help you work off those pounds and build up those muscles!

For more fitness tips contact our fitness director/certifified fitness trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com and visit our website at www.stepaheadwellnesscenter.com
for our latest weight loss programs and specials and for weight loss tips.

Tags: Personal Weight Loss, losing weight tips, weight loss newsletter, losing weight fast, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, Nutrition, online nutrition, OptiFast, personal training, diet to lose weight, Weight Loss Center, appetite suppressants, lose weight fast, Step Ahead Wellness Center

Step Ahead's Fitness Director, Noelle Lusardi's, Rainy Day Workout!

Posted by deborah neiman on Tue, Apr 15, 2014 @ 06:34 AM

Don't let today's rain sideline your fitness routine.  Below is a heart pounding, calorie blasting indoor workout that's sure to rev your metabolic engine.  Enjoy!

 

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For more fitness tips contact our fitness director, Noelle Lusardi, directly at Noelle@stepaheadwellnesscenter.com and visit our website www.stepaheadwellnesscenter.com for all of our weight loss tips and weight loss program specials.

Tags: Personal Weight Loss, losing weight tips, losing weight fast, new weight loss drugs, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, online nutrition, OptiFast, Doctor, diet to lose weight, lose weight in 2014, best weight loss, diabetes and weight loss, lose weight fast

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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Tags: Personal Weight Loss, jumpstart diet, meal plans, losing weight tips, losing weight fast, new weight loss drugs, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, Nutrition, lose weight, online nutrition, OptiFast, personal training, lose weight in 2014, Weight Loss Center, lose weight fast

Schedule Your FREE TRX Training Session Today!

Posted by deborah neiman on Fri, Apr 04, 2014 @ 06:17 AM

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Step Ahead's fitness director/certified fitness trainer, Noelle Lusardi, is offering FREE 30-minute training sessions next week only!  Call today to schedule your session 908-470-2235, timeslots are filling up quickly.

TRX training will blast calories and challenge your muscles and cardio endurance like never before in as little as 30 minutes.  If you're looking to jumpstart your weight loss goals and get fit before summer, train with us and TRX!

Pictured is our awesome client Julie demonstrating a TRX row during her training last night! For TRX questions or for more info email Noelle directly at Noelle@stepaheadwellnesscenter.com.  For more information on our weight loss programs and specials visit www.stepaheadwellnesscenter.com.

We look forward to seeing you soon!

Tags: Personal Weight Loss, losing weight tips, losing weight fast, new weight loss drugs, Diet and Nutrition, fat burning classes, Dr. Neiman, Personal Trainers, Noelle Lusardi, group excercise classes, Nutrition, online nutrition, OptiFast, personal training, muscle conditioning classes, weight loss goals, diet to lose weight, lose weight in 2014, Weight Loss Center, diet pills, exercise classes, lose weight fast

Step Ahead Brings Fitness Classes to Local Companies!

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

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

Interested in bringing fitness classes to your company?

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

 

Let us bring fitness to you!

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

'Tis The Allergy Season... here are some tips to ease symptoms during outdoor exercise

Posted by deborah neiman on Thu, Apr 03, 2014 @ 12:05 PM

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The key to exercising outdoors with allergies is to be prepared. Here's a quick checklist of things
that any athlete with allergies should know.

  • Check your calendar. Pollen seasons are predictable, although they might vary by a few days from year to year. So if you know that you're allergic to ragweed, oak, or other outdoor allergens, find out when the season starts in your area. Once you know, you can prepare. You can start taking your medicine before the pollen flies -- and you can anticipate problems by practicing the other tips below.
  • Check the weather. Information about your local pollen level is available on the Internet or in your local paper. If pollen counts are supposed to be particularly high on a given day, you can play it safe by staying inside. In general, pollen counts are highest on warm and breezy mornings and low on cool and rainy days.
  • Choose the right time of day. According to many experts, the time of day you choose for outdoor exercise matters. Choose morning or late in the evening because most pollens reach peak levels around noon or early afternoon.
  • Sometimes, opt for less intense activities. If the pollen count or pollution levels are high, skip your usual jog or bike ride and
    choose a less intense form of exercise. Why? The more stressful the
    exercise, the faster you breathe; the faster you breathe, the more allergens nd irritants you inhale. So instead, do stretching exercises, or yoga, or weight training. Any of them will give you a workout without increasing your risk of allergy symptoms.
  •  Protect your eyes and lungs. To block pollen and other irritants from getting into your system during outdoor exercise, some people exercise with a mask or bandanna over their nose and mouth. Another trick is to wear goggles to protect your eyes from irritation from allergens.
    looks of passers-by -- it's not a bad idea.
  • Change your clothes and shower after outdoor exercise. During pollen season, your clothing and hair could be covered with pollen.  So when you get home, it's not a bad idea to strip off your clothes and toss them in the laundry. You could also take a shower to rinse off any allergen left on your skin or in your hair.
  • On bad days, exercise indoors. Most of the time, exercising outdoors should be OK. But sometimes, when pollen counts or ozone levels are high, or the weather is so cold that it irritates your lungs, exercising indoors can be a good temporary solution.

For more fitness tips and/or weight loss tips, contact our fitness director/certified personal trainer, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com.  For our latest weight loss program specials, visit www.stepaheadwellnesscenter.com

Tags: Personal Weight Loss, losing weight tips, losing weight fast, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, online nutrition, OptiFast, personal training, diet to lose weight, best weight loss, Weight Loss Center, lose weight fast

Mark Your Calendar for "Fit and Fuel" Hour on April 23!

Posted by deborah neiman on Wed, Mar 26, 2014 @ 11:20 AM

JOIN US ON WEDNESDAY, APRIL 23RD FOR OUR ENERGIZING FITNESS/NUTRTION EVENT! 

There is no cost to participate and we encourage you to bring your friends/family!  

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Tags: Personal Weight Loss, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, Physician Weight Loss, Physician Weight Center, diet to lose weight, best weight loss, Weight Loss Center, diabetes and weight loss

Don't Ignore These 4 Important Muscle Groups!

Posted by deborah neiman on Tue, Mar 25, 2014 @ 06:51 AM

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Start Paying Attention To These 4 Important Muscle Groups!

 

You probably have muscle groups you love to work. It might be your
shoulders, biceps or glutes – but more importantly what muscles are you giving
the “cold shoulder?” If you enjoy working certain muscle groups, you may be
spending more time on training those muscles than you are your least favorite
muscles to work.

Why is this a problem? By focusing more on your favorite muscles, you
creating strength imbalances. Strength imbalances are a problem because they
increase your risk for injury. Strength imbalances also create asymmetry. A
symmetrical, balanced body in terms of strength and development is better from
a structural standpoint and is more aesthetically pleasing as well. Muscles
work together in an integrated manner to help you move. If one muscle is weaker
it throws movements slightly off balance and increases the risk of injury

What muscles are you not working often enough? In terms of muscle balance,
some muscles are more likely to get the “cold shaft” than others. Here are some
of the most commonly neglected muscles.

Calves

Chances are you invest more of time working your quadriceps and hamstrings
than you do your calf muscles. Your calf is made up of two muscles
gastrocnemius and the soleus. Strong calf muscles are important if you do
sports that require explosive power like jumping. Always stretch your calf
muscles after every workout to maintain flexibility, especially if you run or
do plyometric exercises that involve jumping.

Fortunately, it’s easy to work your calf muscles by doing standing or
seated calf raises. The results you’ll get from working your calf muscles will
vary. Some people develop calf muscles more easily than others based on
genetics. Even if you don’t develop noticeably defined calves, you can still
strengthen them for greater muscle balance and symmetry. Why should your quads
and hamstrings get all the attention? Add some calf raises, with or without
weights, to your lower body routine.

Obliques

The obliques are another group of neglected muscles for some people. The
oblique muscles, made up of the internal and external obliques, are muscles on
each side of your rectus abdominis. Why do you need to work them? They give
your lower back support and help to improve your posture. Plus, your obliques
come into play as stabilizers when you do other types of lifting movements.

Two of the best exercises for working your obliques are oblique crunches on
a mat or a stability ball and side planks. Don’t let your obliques be an
afterthought. Side bridges and Russian twists also target your oblique muscles.
For overall core balance, don’t make your obliques an after thought.muscle
groups:

 

Lower Back Muscles

When you work your abdominal muscles and obliques, save some focused
attention for your back. By zeroing in on your abdominal muscles without
training your lower back muscles, you create a core imbalance that increases
your risk for injury and back pain. After all, back muscles are part of your
core. When you focus on abdominal exercises without balancing things out with
lower back exercises, your core becomes “off-balance,” being stronger on one
side than the other. Your goal should be core symmetry. Plus, strong back
muscles provide the support you need to train other muscles harder by
supporting your spine. When your spinal stabilizers are weak it affects your
posture. This places added stress on your vertebrae. Not to mention strong back
muscles reduce your risk for back pain.

How can you give your lower back muscles more love? Balance abdominal
exercises with “supermans.” To do this, lie on your stomach and lift your
shoulders off the floor as high as you can. Hold for a few seconds before
releasing. Repeat until you can’t do anymore. Deadlifts are another good
exercise for strengthening your lower back muscles.

Forearms

Forearms you say? Why do I need to work them? Strong forearms reduce
fatigue when you train your biceps and when you do presses. They also improve
your grip strength – perfect if you play racquet sports or if you do pulling
exercises. Having weak forearms can limit the amount of weight you can lift
when working other body parts. Don’t let your forearms limit your development
in other areas.

Among the best exercises for strengthening your forearms are wrist flexion
and extension exercises using weights. When you do biceps curls, add a set of
reverse barbell curls to strengthen the extensor muscles in your forearms.
There’s no need to spend a large amount of time working your forearms, but
don’t ignore them either. They help you maximize the rest of your resistance
training.

The Importance of Total Body Workouts

One way to make sure no muscle gets left behind is to focus more on total
body workouts and compound exercises that work multiple muscle groups. You’ll
also burn more calories doing a greater percentage of compound exercise as
opposed to exercises that isolate a single muscle group. Still, if you already
have muscle imbalances because you’ve ignored certain muscles, you’ll need to
do isolated exercises that target those muscles to create muscle balance.

 

The Bottom Line

Everyone has favorite body parts that they love to work more than others.
Enjoy training those parts but don’t neglect ones you don’t like to work and
those you deem less important. It’s also about balance and symmetry. Your body
is only as strong and powerful as its weakest link. Make sure your training is
balanced.

For more information on exercise please 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 programs and weight loss specials.

 

References:

ACE Fitness. “Muscular Imbalances Increase Your Clients’ Risk for Injury”

 

 

 

Tags: Personal Weight Loss, losing weight tips, losing weight fast, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, group excercise classes, Physician Weight Loss, Physician Weight Center, Weight Loss Center, lose weight fast