Step Ahead Wellness Center Blog

Exercise Can Help Combat Sleepless Nights!

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

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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

Summer Vacations and Your Weight Loss Goals... How To Stay On Track!

Posted by deborah neiman on Wed, Jun 24, 2015 @ 04:51 PM

It’s summer!  Time for family fun, catching lightning bugs, staying up late and vacations!  Vacations are a wonderful way to take time out for yourself and recharge from your hectic
life. But how will you stay on track with your weight loss journey being away?

While it can be overwhelming and scary, if you plan ahead and stay organized it is possible to stay on track with your health and fitness goals while on vacation.  Here are 5 simple tips to maintain your weight loss:

vacation

1) Focus on your goal: Re-evaluate your weight loss goal before you leave.  Place stickie notes with your goal in your wallet, on your phone and in your bathroom mirror to remind you that you are moving in that direction.

2) Stay active: Enjoy evening walks watching the sun go down or early morning walks while the sun is rising, bike rides, swimming or even taking public transportation. There are lots of ways to burn calories and keep your fitness level consistent while enjoying vacation.

3) Pack snacks: Remember, when you’re sitting around at the airport or a long car ride, healthy food may be hard to come by. Plan ahead and pack food that fits your dietary and weight loss plan.  Leave the licorise behind and pack fresh fruit nd nuts instead.  Don’t forget to get
plenty of water and stay hydrated!

4) Reward yourself with a special activity instead of food:Fun and unusualexperiences will give you a dopamine lift that elevates your mood.
Vacation activity rewards can include a shopping spree, a massage, or something
else that makes you feel refreshed and rewarded. Maybe it’s paddleboarding or
kayaking.  Plus, feeling good makes it so
much easier to stick to your weight loss goals.

5) Indulge with some treats, but
don’t over do it:
Vacation is a huge reward in
itself, but exotic flavors and old favorites (like a good ol’ trip to the ice
cream parlor) are part of what makes life sweet. Share treats with your loved
ones, but plan ahead to burn those calories so you can do so guilt free and
stay on track with your weight loss journey! 
A good idea is to walk to/from the ice cream parlor. 

These are just a few of the ways you
can plan ahead and stay active while enjoying vacation. When you get back,
you’ll have lots of energy and you’ll be thankful you’re still on track with
your weight loss goal. And you will reconnect with yourself, your family &
friends in a healthy, positive way.  So
get out there and enjoy the dog days of summer! 

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

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

Tags: summer weight loss, Doctor Supervised Weight Loss, Personal Trainers, weight loss covered by insurance, Step Ahead Wellness Center

Mid-Life Fitness & Exercise Keeps Us Healthy

Posted by deborah neiman on Wed, Jun 10, 2015 @ 04:17 PM

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Many people exercise to look better – to improve body composition and control weight, but the other health benefits of exercise are motivating factors as we approach middle-age – for good reason. According to a recent study, exercise is “good medicine” for keeping common chronic health problems at bay as we age. After all, what good is it to look “hot” in a pair of jeans if you’re not healthy?

The Importance of Midlife Fitness

In a study published in the Archives of Internal Medicine, researchers looked at Medicare claims for 18,670 participants, both men and women, over a 26-year period. This group of people had undergone treadmill fitness testing during middle-age, around the age of 50. After adjusting for factors like blood pressure, body mass index, alcohol use and smoking history, they discovered the most fit participants, as measured by their treadmill test, had a lower risk for developing eight medical conditions – heart disease, emphysema, stroke, type 2 diabetes, kidney disease, Alzheimer’s disease, lung cancer and colon cancer over a 26-year period.

That’s a lot of prevention! Although this study doesn’t necessarily show cause and effect, it does suggest that staying fit is a simple and medication-free way to potentially reduce the risk of the most chronic health problems that rob people of their ability to fully enjoy life as they age. According to a 1993 study published in the New England Journal of Medicine, an inactive or sedentary lifestyle is a contributing factor in 23% of deaths due to chronic disease. Pretty sobering, huh?

Health Benefits of Exercise: Other Ways Exercise Improves Health

Did you know that half of all women over the age of 50 and a quarter of all men will have an osteoporosis-related fracture at some point during their life? High-impact exercise and resistance training help to build stronger bones and reduce the risk of osteoporosis. The simple act of muscle moving bone, as when lifting a weight, stimulates bone-producing cells called osteoblasts to churn out more bone tissue to reinforce and protect your bones. Combine that with a calcium-rich diet and adequate amounts of vitamin D and you have a head start at preventing bone loss with age.

What about joint health? By the age of 65, about two-thirds of people have osteoarthritis on x-ray, although not everyone has symptoms. Weak quadriceps muscles increase the risk for knee osteoarthritis. The good news? Strengthening your quadriceps muscles through resistance training helps to prevent osteoarthritis of the knee. Plus, it helps with weight control. Being overweight or obese puts greater stress on joints, causing more loss of cartilage – not to mention resistance training helps to preserve lean body mass with age. Why is that important? There’s an epidemic of sarcopenia among older people. Sarcopenia is the serious age-related loss of muscle mass that puts older people at risk for frailty, falls and disability. Strength-training helps to combat this problem.

Exercise Boosts Mental Health Too

Exercise reduces stress and anxiety and may help to prevent depression. It even helps to ward off age-related memory loss and those “senior moments” that become more common after middle-age. One way it does this is by increasing the volume of a portion of the brain called the hippocampus that’s linked with memory and cognitive function. The hippocampus normally shrinks with age, and exercise, primarily aerobic exercise, reduces hippocampal shrinkage. Aerobic exercise boosts the volume of this portion of the brain even in people who begin exercising later in life. Just goes to show, it’s never too late to get the benefits of exercise.

The Bottom Line?

Who doesn’t want to stay healthy as they age? Exercise and a healthy diet are two of your best defenses against age-related diseases – and it’s never too late to start.  Start by walking utilizing the -10,000 Steps Program each and every day.  The more you move the more movement your body will crave.

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

ose 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

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

Tags: losing weight tips, health insurance coverage, health insurance, Diet and Nutrition, Doctor Supervised Weight Loss, Personal Trainers, group excercise classes, weight loss insurance coverage, lose weight with a partner, Step Ahead Wellness Center

Hot Weather Exercise Tips!

Posted by deborah neiman on Wed, Jun 03, 2015 @ 02:50 PM

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Summer is here, and many exercisers like to leave the gym behind and spend their exercise time outdoors. For others, when the temperature's high, motivation can be low. Plus, you have the excuse that exerting yourself might be dangerous! Sorry but these are not valid excuses.  You can still walk, jog, or bike without suffering sunstroke. Just take these precautions:

Drink up before you're thirsty. Once you start craving water, you're already 3 percent dehydrated. To avoid that, drink two to three cups a few hours before you work out. Ten minutes before, have another cup — and one cup every 15 to 20 minutes while you're exercising. If you're a swimmer, follow the same plan — just because you're surrounded by water doesn't mean it's keeping you hydrated.

Eat often. Dieters often count on summer heat to kill their appetite — but exercising without enough fuel is dangerous. No one's suggesting a huge plate of pasta. But if you're going to work out, snack throughout the day on lettuce, carrots, grapefruit, and apples — all great hot-weather picks because they're naturally filled with water.

Avoid high-heat hours. Hit the streets before 10 a.m. and after 3 p.m. Another stay-cool tip: Run or walk on dirt paths instead of sun-absorbing pavement.  Or try a water activity such as, paddleboarding, surfing, swimming and snorkeling.

Sport the right gear. To deflect, not absorb, the sun's rays, wear loose, lightweight, light-colored clothing. Try cotton or "wicking" fabrics, which move sweat away from your body, or these GHRI-tested sun-safe clothes. And don't forget your head: A hat or visor with a four-inch brim will best protect your face.

Slather on sunscreen every two hours. SPF 30 or higher is recommended. Burns aren't just bad for your complexion; they also raise your body temperature.

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

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

Tags: Doctor Supervised Weight Loss, group excercise classes, weight loss insurnace coverage, Physician Weight Loss, health fitness advice, Weight Loss Center, Step Ahead Wellness Center, weight loss success

Want to Stay Injury Free? Stretch After Each Workout

Posted by deborah neiman on Wed, May 20, 2015 @ 01:27 PM

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How many times do you run out of the gym without stretch, or skip the cool down portion of your favorite group exercise class? Stretching is so often something people skip at the end of a workout because they are either in a rush or too tired to do anything else. Or when they do, they just rush through the stretches and don't get the full benefit. What many don't realize is that stretching is just as important as your actual workout, for many reasons.

We stretch to improve our flexibility.  Flexibility is the range of motion available to our joints and is so important because it improves muscle balance around a joint, thus improving posture, reduces the chance of injury from playing sports or in every day activities, and it increases blood and nutrient supply to muscles and cartilage, thereby reducing muscle soreness after training.  As we age, stretching becomes even more important as our bodies do not recover from workouts and/or injuries as quickly and as easily as it did in our youth.

Never stretch cold muscles... make sure you are warmed up and then focus on stretching each major muscle group in the body.  Hold each stretch for 30-60 seconds until the point of tension but not to the point of pain. The perfect time to stretch is immediately following your workout.

Do not stretch however if you have a muscle or ligmanet sprain, after recent fractures, if muscles are injured or torn or when sharp pains are felt in the joints or muscles.  It is vital however that you incorporate stretching into each and every single one of your workouts.  You will stay healthier, feel better and ready for your next workout.  For more intense stretching, try a restorative yoga class.  A restorative yoga class incorporates deep stretching where the poses are held for 1-3 minutes.  This may feel difficult at first, but when you go home you'll feel so relaxed and limber.  For more information about stretching, email our certified -Personal Trainer at noelle@stepaheadwellnesscenter.com.

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!

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

Tags: Personal Weight Loss, medically supervised weight loss center, physician weight loss program, losing weight fast, fat burning classes, Doctor Supervised Weight Loss, Step Ahead exercise classes, Step Ahead Wellness Center, biological factors in loosing weight

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

Tags: medically supervised weight loss center, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, doctor supervised weight loss center, Weight Loss Center, personalized weight loss, Step Ahead Wellness Center

Weight Training Tips for Women -- Achieve Your Weight Loss Goals!

Posted by deborah neiman on Wed, Apr 29, 2015 @ 02:58 PM

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If you’re a female who’s getting started on a Fitness Training routine using weights, there are a few vital tips that you must make sure that you keep in mind as you progress along your program so that you can see the optimal results that you’re looking for.  Incidentally it's imperative for all women to incorporate weight training into their fitness routines! Cardio is not enough for overall fitness.

Far too many women shy away from weight training altogether for a few reasons.  Many have no idea what to do with weights or how to use them, but most women think weight training will build them big bulky muscles that will have them looking more masculine. Sadly, this is a big mistake.

Women do not possess the testosterone levels in their body to develop these big bulky muscles, nor will they be consuming sufficient calories for growth of this nature.  Remember, developing big muscles even as a male takes a great deal of time and effort, so lifting moderately heavy weights in the gym a few times a week is just not going to produce these types of results.

On the contrary, weight training will help to define your body, adding curves in the right places while it enhances your overall muscle tone.  Plus, with stronger muscles you’ll be more capable of performing everyday tasks and you’ll also find that you’re less likely to become injured when participating in other sporting or athletic events.  Plus (and this is a big plus), the more lean muscle mass you have on your frame, the more calories you will burn just at rest, therefore the faster your metabolic rate will go.

So let’s take a look at a few of the weight training tips that you should keep in mind as you formulate your workout plan that will help transform your body.

1) Lift Heavier

The very first thing that you must make sure you’re doing is challenging yourself.  Far too many women go into the gym and think they’re doing good by lifting weights, but they’re only lifting 10 pounds or so for each exercise.

Try to lift heavier.  You might just be surprised at how much you really can lift if you put your mind to it. If you aren’t challenging yourself, you won’t be providing a reason for your body to change and grow stronger than it was before.

2) Focus On Compound Lifts

Moving along, the second thing that you must make sure you’re doing with your weight training routine is focusing on compound lifts.  Compound exercises are going to give you the most ‘bang for your buck’ due to the fact that they’ll work many muscle fibers at once.

The more muscle fibers that you have contracting all at once the greater your calorie burn will be not only during that workout session, but in the time period after it as well.

If you perform a series of three to five compound movements, you can rest assured that you’ll experience a higher metabolism for hours after that workout is completed.

Far too many women focus only on isolation exercises such as bicep curls, tricep extensions, or lateral raises.

While these are great to have in there to help finish off the smaller muscle groups, you cannot overlook the major movements such as squats, deadlifts, lunges, chest press, shoulder press, and bent over rows.

3) Use Superset Training

Another key technique that you might want to consider when doing your workout session is superset training.  This is especially ideal for women who are looking for fat loss as it will really enhance the metabolism and improve the rate of toning that you experience from that session.

With superset training, you’re going to take two different exercises and pair them right back to back from each other.  For example, you might perform a push-up and then follow that immediately by a lunge.  Or, you could perform a bent over row and then move directly into a shoulder press activity.  Those are just a couple of examples.

The idea here is to have your body performing more work in less time, so as to induce a higher stress response. The more stress you place on the body, the higher the post-workout calorie burn is going to be and the faster fat loss will occur.

Superset training is also good for those who are aiming to shorten their workout sessions because you’ll be performing two exercises back to back so quickly, thus reducing the total time you spend at rest during the workout session.

4) Use Good Form At All Times

The next quick tip to remember as you move through your weight lifting workouts is to make sure that you are using good form at all times.  If you ever let your form slip, either because you are too fatigued or you simply are lifting too much weight, then you’re going to put yourself at a high risk of injury.

What’s more is that if you’re using improper form, the chances that you are actually targeting the muscles in the best manner possible will also be much lower, therefore really hindering the progress that you make.

Form is an absolute must so get into the habit of checking your own form on all your exercises at least once per month.

This will go a long way towards ensuring that you see the results that you’re after.

5) Remember To Eat Properly

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Finally, last but not least, make sure that you’re eating well both before and after each weight lifting workout session that you perform.

Far too many women still believe that not eating before or after the session will help them burn fat faster, and this will really hinder their progress.  Your body needs the nourishment at this time in order to fuel the workout and put forth the most energy possible as well as to recover faster after the workout is completed.  If you're not sure about your nutrition, scheduling a session with a -Registered Dietitian is a good option.

So there you have a few quick weight lifting tips that you need to know about in you are a woman. Start spending less time on the cardio machines and more time in the free weight section and you will definitely notice a positive impact on how your body looks as a result of it.

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: Personal Weight Loss, Personal Trainers, Weight Loss Center, Step Ahead Wellness Center

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

Personal Training Costs vs. Benefits of Health Fitness Investment

Posted by deborah neiman on Wed, Oct 15, 2014 @ 01:45 PM

Sometimes, all you need to meet your health fitness goals is a little help from an experienced expert.When it comes to losing weight, many people wonder about the costs of finding a personal trainer, and whether or not the expense is worth it. For many people, their view of the worth of personal training is colored by past experiences with non- or underqualified personal trainers who were attached to a commercial weight loss plan.

However, the investment of joining a doctor supervised medical weight loss program that offers the services of a cadre of professionals can be well worth it.

Why?

To answer this question, we’ve assembled a list featuring a few benefits of investing in your health.

Benefit #1: Improved Health

Naturally, when you work with professional dietitians, doctors, and certified personal fitness trainers, you will find that you’ll be healthier.

How so? When working with certified professionals, you’re getting real, applicable, personalized advice from experts who understand your needs. These experts base their recommendations for you on an assessment of your actual health. In contrast, a commercial weight loss plan might ask someone with osteoporosis to try to practically starve themselves of foods with the vitamins that they need to maintain bone health.

Certified experts can make sure that you’re getting the right amount of nutrition and activity that you need to build lean muscle mass while you shed pounds. Over time, your overall health should improve, providing you with more energy and drive.

Benefit #2: Improved Safety of Weight Loss

When a certified personal fitness trainer creates an exercise regimen for you, that regimen will be based on what is both feasible and beneficial to you for improving your health. Extreme diets and un-certified trainers who provide plans formulated for the masses simply cannot make all of the right concessions to your pre-existing conditions.

Remember the previous example about a weight loss patient with osteoporosis? A generic, mailed-in weight loss plan might call for exercise and activity levels that simply aren’t safe when bone health has been compromised. On the other hand, an underqualified fitness trainer might go the opposite direction, encouraging a level of activity that’s actually too light for maintaining bone health. A certified personal fitness trainer, with the help of a dietitian and a doctor, on the other hand, can identify your specific health risks and come up with a safe, but still effective, weight loss program that minimizes the risk for injuries and medical complications.

Benefit #3: Support for When You Need it

With a little help, you can make weight loss happen more easily!Sometimes, just having a helping hand from time to time can mean the difference between sticking to your weight loss plan successfully and failing to meet goals. When you invest in a health fitness program that has the support of a dedicated team that includes a certified personal fitness trainer, dietitian, and a doctor, you’ll have help available for when you need it.

With a team of trained professionals who have experience in helping people meet their health and fitness goals, you can get the extra support you may need in order to lose weight and keep it off.

Benefit #4: Long-Term Health Planning

What do you do once your diet and exercise plan is “finished” and you’ve met your goals? For all too many people, the end of a diet marks a period of rapid weight gain because there was no plan created for after goals were met.

However, with the support of a team of weight loss and fitness professionals, you can easily establish a plan for after you meet your weight loss and fitness goals so that you can keep the weight off and continue to enjoy the benefits of being healthy.

Invest in Your Health with Step Ahead Wellness

When you invest in your health by joining a health fitness program that boasts the support of dedicated and experienced professionals, you get not only a great, personalized plan for losing weight, you get a happier, healthier you as well.

Find out if a personalized weight loss program is right for you using the link below!

Do You Need a Personalized Weight Loss Program?

Tags: Personal Trainers, Doctor, health fitness advice, Step Ahead Wellness Center

What You can Expect from a Medical Weight Loss Program

Posted by deborah neiman on Wed, Oct 01, 2014 @ 03:41 PM

Lots of fad diets promise results, but what can you really expect from a medical weight loss program?When you’re looking for a way to lose weight, it is important to know what you can expect from your weight loss program when you start it, whatever that program may be.

With many fad diets, you’re given an unrealistic portrayal of what to expect from the program. Before and after shots of men and women who lost as much as 50% of their body weight in incredibly short periods of time (which is a dangerous amount of weight to lose too quickly for the vast majority of people) promise extraordinary results that simply aren’t practical for most. People who go into these diets without knowing just how unrepresentative of the program such results are get frustrated when their own progress lags too far behind these unusual cases, causing them to become demoralized and fall even further behind health and fitness goals.

So, with this in mind, what can you expect from a personalized medical weight loss program? What sets these weight loss programs apart from common fads?

Here are a few things that you can expect from a medical weight loss program that has been personalized for you:

#1: Doctor Supervision and Support

One of the primary things that separates a true medical weight loss program from a fad diet is the supervision of a trained and experienced physician. This specialist monitors the progress of your weight loss program to see if you’re meeting goals safely. With a fad diet, you might not have any support at all, let alone the ability to physically visit a real doctor.

As your weight loss plan progresses, your supervising physician can make alterations to your program to accommodate the changes in your needs that will naturally occur as you lose weight.

#2: Medical Assistance

In a medical weight loss program, your doctor or dietitian can identify nutrients that are lacking in your diet and create a meal plan as appropriate, or prescribe vitamins to make up the shortage if necessary.In a medical weight loss program, you can expect your supervising physician to prescribe dietary supplements and appetite suppressants as necessary to make sure that you can meet weight loss goals safely.

For example, if you’re suffering from an iron deficiency in your diet, your doctor can adjust your meal plan to compensate for this, or if the deficiency is particularly severe, she may prescribe an iron supplement for your diet. If you suffer from frequent pangs of hunger that lead to overeating, an appetite suppressant might be prescribed to alleviate your sensations of hunger so that you can have an easier time staying on your diet.

#3: Safe, Effective Weight Loss Strategies

In a medical weight loss program supervised by an actual doctor, you have a plan for losing weight that takes into account your body’s needs. Unlike a fad diet that uses a “one size fits all” approach, your doctor considers your physical condition when creating your personalized plan.

For example, if you have a heart condition and cannot engage in rigorous activity (lifting heavy weights, engaging in high-intensity sprints, etc.), then many common diet and exercise plans would not be safe for you because of the risk to your heart health. Your doctor can take such conditions into account when creating a personalized plan, making an activity regimen that you can engage in without putting your heart health in unnecessary risk.

Also, many fad diets encourage you to lose weight as quickly as possible. While a desirable goal, losing too much weight too quickly can actually be dangerous. Your doctor can help you set weight loss goals that are aggressive (but safe) so that you don’t cause lasting harm to your own body.

#4: Expert Advice for After You’ve Met Your Weight Loss Goals

The big failure of many fad diets is that once you’re done with your weight loss, there is no plan for afterwards. For many people, a lack of planning and support after the program is finished leads to falling back into old patterns. Worse yet, some people gain more weight than what they lost while on the diet!

By consulting with the experts in medical weight loss programs such as the ones offered by Step Ahead Wellness, you can create plans for maintaining a healthy weight, such as formulating a meal plan you can keep up at home and an exercise routine to keep your body burning excess fat.

With some post-weight loss lifestyle advice, you can keep the pounds off well after the diet is over.

Learn more about how you can benefit from a medical weight loss program that’s supervised by a real Top Doc today!

Do You Need a Personalized Weight Loss Program?

Tags: Personal Weight Loss, Doctor Supervised Weight Loss, Weight Loss Center, wellness, Step Ahead Wellness Center