Step Ahead Wellness Center Blog

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

Ditch the Gym for Outdoor Exercise this Spring/Summer!

Posted by deborah neiman on Wed, Apr 01, 2015 @ 02:06 PM

Ditch the gym

It’s been a long cold winter which means many of us were stuck inside the gym for months!  Kudos for all who stayed on track with your fitness routines despite the brutal!  However, now that Spring has arrived, it’s time to mix it up and get outdoors.  You don't have to train like an athlete to stay fit this spring/summer. Just try these outdoor activities to burn calories and keep your body toned without hitting the gym.

* All activities are calculated for a 150-pound woman performing the
activity for 30 minutes
.

Beach volleyball

If you're lucky enough to live near a beach or spend time at the beach, this sport is a great way to get your heart rate up, make friends, and tone your legs, shoulders and core. And because it's
harder to move in the sand, you get extra calorie burn.  Can’t get to the beach?  Have no fear… many parks and even some gyms have sand courts that offer similar benefits.
Calories burned: 272

images (14)

 

Gardening

Burn calories while making your yard more beautiful. Constantly bending and squatting to reach plants is great for your glutes, and your garden will be the envy of your neighbors.  But be sure to use your legs and not your back to bend over.  Additionally your arms will get a great workout pulling weeds, digging holes for flowers and using clippers to trim your bushes.
Calories burned: 136 calories

 

Surfing

Simply playing in the surf lets you burn calories even as you cool off. To get a better workout, be sure to paddle hard past the breakers to increase your heart rate.
Calories burned: 102 calories

 

Tennis

Pick up your racket and challenge your friend, neighbor, or spouse to a game of tennis. Running around the court allows you to sneak in an aerobic workout. Plus, hitting the ball is a great arm
toner.  No one to play with?  Find a wall to hit the ball back on forth on.
Calories burned: 272 calories

 

Bicycling (light)

Biking can be a great way to get around as well as to tone your quads and hamstrings.  A light ride burns more calories than walking, and riding up hills will keep your legs jiggle-free.   Many towns have some great biking paths which will keep you safer than riding on the road.
Calories burned: 204 calories

 Peninsula1

Frisbee

Playing Frisbee can be more than just a leisurely activity. A light game can keep you fit, and if you get a team together for a game of ultimate Frisbee, you will burn 272 calories in just 30
minutes.
Calories burned: 102 calories

 

Swimming leisurely

Cool off and enjoy this refreshing low-impact activity. And you don’t have to be an expert in butterfly to torch calories.  Moving through the water even at a slow pace gives you an aerobic
workout that tones your entire body.
Calories burned: 204 calories

 

Sightseeing

Out of town and no gym? See the sights by walking the streets of whichever city or town you’re visiting. When possible, hit the hills to tighten up your hamstrings and glutes.  The -10,000 Steps Program is a great way to gauge your calorie burn as well!
Calories burned: 129 calories (3.5 mph pace)

 imagesCALGN1G2

Scuba diving

If you’re lucky enough to take a tropical vacation, make time for this exciting and eye-opening exercise. And if scuba diving is not your forte, you can go snorkeling. It lets you burn 170
calories in the same amount of time.
Calories burned: 238 calories

 

Kayaking

A sightseeing tour by kayak is a unique way to explore your surroundings—and a deceptively effective way to work on your six-pack. To propel the boat forward, you need to twist your torso like a wind-up spring in addition to paddling with your arms.  You’ll also use your upper back muscles.  Want to burn even more calories and get your heart pumping in your kayak?  Have a
friendly race with a friend!
Calories burned: 179

 

Stand-up paddleboarding (SUP)

Balancing on a board that floats in the water may look difficult, but it's actually pretty easy once you get the hang of it. Paddling tones your biceps and triceps and engages the muscles in your
core and back.
Calories burned: 200

 

Golf

Tee yourself up to burn fat by leaving the golf cart at the clubhouse. A leisurely game turns into more of a cardiovascular and strength workout when you carry your clubs from hole to hole.
Calories burned: 161

Hopefully you’ll take advantage of this wonderful time of year with some of these great activities… stay fit and keep moving! 

Lose weight and gain confidence with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified 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, losing weight tips, summer weight loss, weight loss insurnace coverage, personal training, Weight Loss Center

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

Top 5 Barbecue-Related Diet Pitfalls

Posted by Sari Greaves on Wed, Jul 09, 2014 @ 03:53 PM

Grilled Summer treats are tasty, but they can be horrible for your diet. Tis’ the season of hot dogs and burgers. The joys of summer are surrounded by food laced with calories and weight gain risks. But, with a healthy eating plan, you can satisfy your taste buds without expanding your waistline. Here are the five most common mistakes people make when eating at a barbecue and solutions on how to avoid popular diet pitfalls.

Diet Pitfall #1. Arriving to a barbecue starving. Are you just going to wing it?

Think again. Attending a barbecue extremely hungry without a game plan is a combination that can lead to overindulgence and diet regrets.

Solutions:

Practice damage control when it comes to your favorite summer foods. Remember that everybody can eat something of everything; it’s just a matter of how much. A small sliver of mom’s apple pie with a side of fresh fruit will do less damage to your waistline than chocolate cream pie a la mode.

Take control of your environment whenever possible. Never engage in conversation while sitting next to a bowl of potato chips. Summer events are a great time for mingling and conversation is calorie-free. Two additional tips that help prevent overeating include wearing snug-fit clothing and chewing on sugarless gum, which can prevent you from returning to the buffet line for second helpings.

If you are starving, you are more likely to eat fast and impulsively, instead of selecting foods based on nutritional value. This can lead to calorie overload—just 1 ounce of potato chips and 2 tablespoons of ranch dip adds up to 200 calories and 16 grams of fat, and that’s before the main course. Take the edge off your hunger before a party. Eat a small low-fat snack such as fruit or low-fat yogurt before you head to a summer barbecue. This will help you avoid rushing to the buffet table when you arrive. It’s also a good idea to eat slowly and savor every bite. It takes 20 minutes for your brain to register fullness. Speed eating (usually as a consequence of extreme hunger) can easily lead to excessive calorie intake. Using chopsticks for salads and noodle dishes can slow down your eating pace.

Diet Pitfall #2. Putting the wrong foods on the grill.

While it is true that outdoor grilling allows excess fat in meat and poultry to drip away, it is worth keeping certain foods off the grill due to their high calories, saturated (artery-clogging) fat and sodium content. The culprits: regular ground meats, dark-meat poultry with skin, beef short ribs (just 3 ounces has 330 calories and 31g fat, pork spareribs and sausages (1 link of bratwurst has 281 calories, 25g fat).

Solutions:

Chicken breast meat is leaner than skin-covered dark meat.

Grill lean cuts of meat. Lean protein adds a “satiety factor” to your barbecue meal, keeping you full on fewer calories. Purchase ground meat and poultry advertised as “lean” or “extra lean” on the package*.

Choose white-meat chicken over dark. Chicken breast is lower in calories and fat than is the dark meat found in thighs and legs. A 3-ounce serving of grilled skinless chicken breast tenders has about 110 calories, 3g fat—that’s 100 fewer calories and 12 fewer fat grams than the same serving of chicken thigh with skin.

Add seafood to your grill. Firm, fatty fish like salmon (which contains heart-healthy omega-3 fat) is the easiest to barbecue. Shrimp also serves as a low-fat source of protein. A 3 ounce serving of cooked shrimp (about 12 large shrimp) provides 90 calories and a modest 1.5g fat. Flavoring with lemon juice and herbs instead of an oil-based marinade can save calories.

When buying beef, look for the words round or loin (eye-round, bottom round roast and steak, or sirloin/flank steak). When buying pork, look for leg or loin cuts (pork tenderloin, top loin. A 3 ounce cooked serving of pork tenderloin has only 116 calories and 4.5g fat. Don’t stop at meats. Lean protein can also be vegetarian. Prepare veggie kebabs using cubes of firm tofu on a skewer with your favorite fruits and vegetables (mushrooms, grape tomatoes, pepper, onions, pineapples, apple slices) For a meaty burger without the beef, swap a hamburger for  a Portobello mushroom burger topped with 2 slices of low-fat cheddar cheese (48 calories, 2 g fat, 7g protein per slice of cheese). For added flavor, remove stems and gills of Portobello mushroom and brush with olive oil and balsamic vinegar. Non-fat cooking spray (olive oil or canola oil base) can be used in substitution for oil to save calories.

Meaty Tips:

* 4-ounces of raw meat weighs in at 3-ounces after cooking

* Lean beef has less than 10g of total fat, 4.5g or less of saturated fat (the bad-for-your heart-fat that raises blood cholesterol) and less than 95 mg of cholesterol per cooked 3 –ounce serving (about he size of a deck of cards). Extra lean meat has less than 5g of fat and less than 2g of saturated at per cooked 3-ounce serving. 

Diet Pitfall #3. Forgetting to factor in beverage calories.

Beverage calories do not register the same sense of fullness as food calories. As a result, if you drink a high-calorie beverage, you won’t compensate by eating less food.  It’s not just soda that can add extra calories to your barbecue meal- it’s also fruit drinks, alcohol and other sugar-laden beverages (sweetened teas and vitamin-enhanced water included)

Solutions:

Avoid soda and alcoholic beverages in favor of water and milk.1. Eat your fruit, rather than drink it. Whole fruits not only contain the vitamins and minerals found in fruits, but they offer the added bonus of dietary fiber. Fiber adds bulk to your diet, helping you feel full on fewer calories. If you love juice, downsize your portion to four to six ounces daily.

2. Focus on beverages for hydration. For the most part, that means water, unsweetened coffee (limit to two or three eight-ounce cups daily), tea, and diet soda. Coffee and herbal teas also can provide beneficial antioxidants for your health, and can be very refreshing when iced.

3. Try diet sodas and other diet drinks, such as Crystal Light, which have five or fewer calories per serving and are ideal for increasing your beverage options while minimizing intake of added sugar.

4. Don’t be afraid of artificial sweeteners. The majority of research on aspartame (NutraSweet), sucralose (Splenda), and saccharin (Sweet 'N Low) shows them to be safe for human consumption. While you only save about nine calories using an artificial sweetener instead of regular sugar, they can definitely add up over time.

5. Skip vitamin water, which contains added sugar. You are better off drinking water and taking a multivitamin.

6. Drink non-fat or one-percent milk. Milk contains nine essential nutrients vital to your health. Drinking milk as a protein source can help prevent loss of muscle mass and promote fullness for individuals trying to lose weight. Soy milk is also a healthy option.

7. Avoid or limit alcohol consumption, especially if you are trying to lose weight. Avoid mixing alcohol with any type of fruit juice or non-diet soda, which add unnecessary calories. Combined with alcohol, these can lead to fat storage. Lower-calorie drinks include light beer and red or dry white wine. Avoid alcohol on an empty stomach. Instead try a sparkling water with a twist of lime. If you drink alcohol, practice moderation. (one drink for women, up to two drinks for men per day) 1 drink = 5 ounces wine (about 120 calories), 12 ounce beer (about 145 calories), 1.5 ounces 80-proof liquor (about 100 calories)

Diet pitfall #4: Grazing.

Grab a plate to avoid simply grazing from what's available... but make it a small one to help your portion control.

Grazing can easily lead to overeating.

Solutions:

1. Put together a meal on an actual plate.

2. Use small plates as a built-in way to control your portions.

3. Bring a healthy dish to a summer party. Mixed fruit salad or a spinach salad drizzled with olive oil & vinegar are simple to prepare and easy to carry. Other nutritious pot-luck contributions include shrimp cocktail or vegetables crudités with low-fat bean dip or hummus.

4. Portion your plate wisely. Fill ½ of your plate with steamed or fresh vegetables, ¼ of your plate with lean protein (fish, skinless poultry and lean meats such as sirloin or flank steak). Leave the remaining ¼ of your plate for a “small taste” of high-fat dishes (that includes vegetables prepared with fatty sauces, fried items or mayo-based salads)

5. For dessert, choose the Angel cake instead of the Devil’s chocolate cake. Ice cream and frozen yogurt can pack a nutritional punch, delivering calcium, protein, and phosphorous. Stick to simple flavors like vanilla (1/2 cup provides 140 calories, 7 g fat) or choose low-fat ice cream and frozen yogurt. (1/2 cup Edy’s Slow-Churned Light ice cream flavors provide 100 calories, 3.5 g fat).  Once you start adding cookie dough, brownie chunks or candy bits to ice cream, the calories soar. A ½ cup serving of a premium brand with peanut butter cups packs 380 calories and 26 gm fat. It’s also a good idea to factor in fresh fruit. Top your ice cram with a cup of chopped fruit to boost your fiber intake by 3 grams. Savory additions include diced bananas, mangoes or strawberries. While juice bars and other icy treats may provide some vitamins and minerals, they tend to contain more sugar than nutritional benefits. However, these treats can still satisfy a sweet tooth at a lower calorie level (1 Edy's frozen whole fruit bar provides 80 calories). For a cool chocolate fix, try fat-free frozen chocolate pops or sliced strawberries drizzled with chocolate syrup.

Diet pitfall #5 Assuming all salads are healthy.

A seemingly healthy salad can become calorie laden with ingredients such as fried chicken, fatty dressing, cheese cubes, croutons, bacon bits, or fried wontons. A Caesar Salad Kit sold at your grocery store contains 170 calories and 15g fat per serving (there are 3.5 servings per bag). One bag contains as much total fat as a fast-food cheeseburger! Salads drowned in mayonnaise (potato, tuna, macaroni salads) can add up to nearly a quarter of a day’s worth of fat. (1/2 cup potato salad contains about 180 calories, 10g fat)

Solutions:

1. Salads can easily serve as a nutritious and refreshing summertime side dish or even a main course. Fruits and vegetables are among the best sources of vitamins, minerals, and antioxidants. Fresh fruits and vegetables have fewer calories than anything already mixed in dressing.

2. Do think beyond iceberg lettuce. Take advantage of dark leafy greens which are loaded with nutrients such as vitamin C, beta carotene, folate, calcium, fiber, and potassium, all for only 25 calories per cup.

3. Do make salad a satisfying dish  by adding lean protein and unsaturated fats (heart-healthy fats).Grilled skinless chicken breast, salmon, cubed tofu, or flank steak hot & fresh off the barbecue serve as low-fat protein sources. One of my favorite diet tricks: When you make vegetables the centerpiece of a meal, it’s easy to keep calories low without counting. Low fat shredded cheese and legumes (beans, peas, and lentils) also add a protein punch.

4. You don’t have to give up all fat and flavor. Choose one of the following nutrient-rich fats for added flavor: a few avocado slices, a sprinkle of nuts or seeds, or a tablespoon of hummus.

Don’t dress to kill. If there’s a dressing that you love, try a “light” variety, use 1 tablespoon instead of 2 and dilute it with vinegar. Even better, avoid pre-made salad dressings and go natural with olive oil and lemon juice. (Oily dressings coat vegetables pretty well, so 1 tablespoon (120 calories) will do the trick). 

Download the Optifast Tip Sheet

Tags: diet, Sari Greaves, Diet and Nutrition, summer weight loss

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

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

TODAY IS "GIVE-AWAY" WEDNESDAY AT STEP AHEAD!

Posted by deborah neiman on Wed, Apr 30, 2014 @ 12:17 PM

Wednesday is “GIVE-AWAY” DAY at Step Ahead!

 

 

popcorn resized 600

 

Come in for a weigh-in, personal training session, or check
in with the Doctor and Registered Dietitian and leave with these

Step Ahead Customized 100 calorie packs.
Enjoy only 65 calories of veggie sticks and 35 calories of popcorn for a delicious 100 calorie snack!


Call Erica at 908-440-2235 to schedule your appointment. 

 Don’t delay… offer is good for today only and while supplies last.

We hope to see you today!!

 

For more information on all the weight loss programs we
offer, visit us at www.stepaheadwellnesscenter.com

Tags: Exercise, diet, HEALTHY DIET SHORTCUTS, Diet and Nutrition, healthy eating, Dr. Neiman, summer weight loss, Doctor Supervised Weight Loss, Fitness, Healthy, just 100 calories, Doctor, weight loss goals, diet to lose weight, lose weight in 2014, health, Weight Loss Center, giveaway day, wellness, healthy entertaining, 100 calorie snack

Spring 2014 Newsletter

Posted by deborah neiman on Thu, Apr 17, 2014 @ 09:46 AM

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                                                                                               SPRING 2014 NEWSLETTER

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STEP AHEAD BULLETIN
 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
 
Spring Fit & Fuel Event
Wednesday, April 23rd 5:30-6:30 pm presented by certified personal trainer, Noelle Lusardi and Nutritionist Sari Greaves. 30-minute exercise class followed by 30-minute cooking demonstration. Event is free, RSVP by April 18th todrneiman@stepaheadwellnesscenter.com
 
 
Optifast Support Group
Meet, greet, and connect with others following the Optifast Weight Loss plan. Support group meets every Friday from 11:30-12:00pm and every other Wednesday from 5:00-5:30pm starting May 2nd. Register by emailing sari@stepaheadwellnesscenter.com
 
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DIET & NUTRITION
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
 
Recipe E-newsletter with Personalized Recipes
Take the hassle out of calorie counting and cooking by signing up for Step Ahead’s weekly recipe, emailed directly to you. Learn how to prepare tasty and nutritious meals from start to finish under 30 minutes. Request a personalized recipe from Step Ahead’s Nutritionist, Sari Greaves.  Register by emailing sari@stepaheadwellnesscenter.com
 
Friday Morning Coffee Chat with Step Ahead’s Nutritionist
Join Step Ahead’s Nutritionist & contributor to the Dr. Oz show, Sari Greaves at Starbucks coffee shop in Bedminster, NJ  Friday mornings from 10-10:30 am starting May 2nd. Enjoy a free skinny coffee and discuss your diet with Sari. Sari will also discuss seasonal nutrition topics and latest diet trends. Register by emailing sari@stepeaheadwellneccenter.com
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FITNESS
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SPRING TRAINING SPECIAL
We are offering a "2 FOR 1" spring training special.  Buy any one of our personal training packages and bring a friend or family member in to train with you for FREE!!  This is a limited time offer so act now to take advantage of it. EmailNoelle@stepaheadwellnesscenter.com if you have any questions or to schedule appointments.  Offer is good until June 1!
 
FREE TRX TRAINING SESSION 
Interested in taking your fitness routine to the next level??  Call today to schedule your FREE 30-minute TRX training session, 908-470-2235.  What is TRX?  The TRX Suspension Trainer is a 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. TRX delivers a fast, effective total-body workout, helps build a rock-solid core, increases muscular endurance, and benefits people of all fitness levels (pro athletes to seniors).
 
WALKING/YOGA SUMMER PROGRAM! 
We are taking you outside this summer!  From June 1 thru Labor Day weekend, our wonderful certified Yoga instructor, Alyssia,  will be offering a weekly 30-minute power walk followed by a 30-minute Yoga Stretch class in the park across the street from our office.  More detailed info on this exciting new summer program will be out soon!  In the meantime, email Noelle@stepaheadwellnesscenter.com if you have questions or want to reserve your spot!
 
GROUP EXERCISE CLASSES
Our group exercise classes are still in full swing on Monday and Thursday evenings, and Saturday mornings.  Email Noelle@stepaheadwellnesscenter.com to sign up or for more info!
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CONNECT WITH US!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Can you pass along a healthy recipe?
Have a success story to share?
Want to join a support group?
@stepaheadnj



Tags: Exercise, diet, diabetes health, weight loss newsletter, fitbit, Diet and Nutrition, healthy eating, summer weight loss, Fitness, Step Ahead exercise classes, Healthy Meals, Healthy Recipes, weight loss goals, health, diabetes and weight loss, exercise classes, Step Ahead Wellness Center, healthy cocktails, healthy dinner recipe

TODAY IS "GIVE-AWAY" WEDNESDAY AT STEP AHEAD!

Posted by deborah neiman on Wed, Apr 09, 2014 @ 11:02 AM
Wednesday is “GIVE-AWAY” DAY at Step Ahead!

 

chobani coupon resized 600

 

Come in for a weigh-in, personal training session, or check
in with the Doctor and Registered Dietitian and leave with these

CHOBANI GREEK YOGURT COUPONS
Enjoy Greek yogurt as a healthy snack to fuel your body and take the edge off hunger!


Call Erica at 908-440-2235 to schedule your appointment. 

 Don’t delay… offer is good for today only and while supplies last.

We hope to see you today!!

 

For more information on all the weight loss programs we
offer, visit us at www.stepaheadwellnesscenter.com

 
 
 
   
 
 

Tags: Exercise, losing weight tips, fruit recipes, healthy eating, summer weight loss, Fitness, chobani yogurt, coupons, healthy yogurt, diabetes and weight loss, give-away day, wellness, healthy entertaining, Step Ahead Wellness Center

GET PAID TO LOSE WEIGHT!

Posted by deborah neiman on Fri, Mar 21, 2014 @ 12:14 PM

We, at Step Ahead Wellness Center in Far Hills, NJ, just made losing weight and reaching weight loss goals even more rewarding! 

With the launch of our "Cash For Fat Program" ... we reward you for each pound you lose!  This program is being offered to all existing and new clients!  Don't delay, call today to schedule your weigh-in and start getting paid to lose weight!

908-470-2235

www.stepaheadwellnesscenter.com

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