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

WINTER SPORTS = CALORIES BURNED PER HOUR

Posted by deborah neiman on Wed, Dec 11, 2013 @ 06:39 AM
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Take advantage of the winter weather! Get outside and enjoy some snow activities to burn calories and strengthen your muscles.  See chart below for winter sports calorie burn for one hour of the following activities!  And then get outside and enjoy the activities.
 
For more fit tips contact our fitness director, certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com.  For our latest weight loss offers, go to www.stepaheadwellnesscenter.com
 
 

Winter Sport

120-lb woman

150-lb woman

Skiing

273

340

Snowboarding

273

340

Snowshoeing

382

476

Cross-Country Skiing

436

476

Ice Skating

327

408

Ice Hockey

436

544

Winter Hiking

327

408

Shoveling Snow

273

340

Sledding

327

408

Tags: Personal Weight Loss, jumpstart diet, meal plans, HEALTHY DIET SHORTCUTS, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, summer weight loss, beach season, high protein, summer sandwiches, Doctor Supervised Weight Loss, Personal Trainers, Delicious Desserts, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Bridal Boot Camp, Physician Weight Loss, Heart Disease, Prevention Heart Disease, lose weight, bootcamp classes, online nutrition, Physician Weight Center, OptiFast, personal training, kickboxing, toning walk, muscle conditioning classes, Yoga classes, Desserts under 200 Calories, walking Bridal Boot Camp Loeys Dietz Syndrome, Weight Loss Center, holiday weight loss, Step Ahead, wellness, healthy entertaining, exercise classes, group exercise, kickboxing classes, lose weight fast, Step Ahead Wellness Center, weight loss apps, smartphone apps, apps, jewish new year

Step Ahead Wellness Center Brings You CARB CHECK... Carb Blocking Supplement

Posted by deborah neiman on Tue, Dec 10, 2013 @ 03:11 PM
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If you've been battling carb cravings, Step Ahead Wellness Center can help!  We are thrilled to announce a new carb blocking supplement called CARB CHECK.
 
Carb Check contains a northern white bean that inhibits the breakdown of starch in the intestinal track, thus alleviating cravings for empty carbs. By blocking these empty carbs, you're energy/sugar levels remain steady throughout the day thus making it much easier to stick with your healthy eating plan, and your exercise regime!
 
Let us help you stay on your healthy weight loss track this holiday season and beyond!  Call today to learn more about Carb Check, and all of our weight loss programs:  Call 908-470-2235 or email drneiman@stepaheadwellnesscenter.comwww.stepaheadwellnesscenter.com

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DON'T LET HOLIDAY TRAVEL SIDELINE YOUR FITNESS GOALS!

Posted by deborah neiman on Tue, Dec 10, 2013 @ 06:43 AM

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Don’t let holiday travel sideline your healthy fitness/weight loss goals! Many people find that during holiday travel, their workout regimen seems to get thrown out of whack.  Fortunately,
with a little planning and determination, you can maintain your fitness level, no matter where you are. 

Step Ahead’s fitness director, certified personal trainer, Noelle Lusardi, says “the key is to be creative and remember that even short workouts are better than no workouts at all.”

Here are a few tips from Noelle on how to stay fit while traveling this holiday
season…

Do An Intense Workout in Your Hotel Room or Wherever…

Customize your own 30-minute workout combining three lower body workouts (squats or lunges) and three upper body exercises (modified push-ups or chair dips).

Warm up and increase your heart rate with exercises like marching or jogging in place, then do 10-20 repetitions of a lower body exercise and 10-15 repetitions of an upper body exercise. Follow this with a minute of jumping jacks or jogging in place. Repeat this routine two or even three times and then add in some core work such as planks, lower back extensions and crunches. Finish with stretching.

Bring Tubes, Bands and More…

Don't leave home without easy to carry fitness equipment.  Bring your tubes, bands, bathing suit if you can swim, good music and you’ll be on your way to sticking with your fitness routine this holiday season. 

Get a Jump Rope...

Jumping rope is a great way to get in a few minutes of intense cardio workout and it can be done just about anywhere. If you don’t have a jump rope, climb the stairs several times at a
fast pace and feel your heart rate soar.

Remember to Plan to Relax…

Don't overdo it. Staying fit is important, but stay grounded and remember the real reason for the holidays is to spend quality time with those who are important to you.  Practice Yoga is a great way to regroup, relieve stress and relax your body. 

For more holiday fit tips, or fitness questions in general, contact Noelle Lusardi directly at noelle@stepaheadwellnesscenter.com.  Lastly, have a very happy and peaceful holiday from all of us at Step Ahead Wellness Center.  Check out our latest healthy weight loss special offer at
www.stepaheadwellnesscenter.com.

 

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STICK WITH YOUR EXERCISE ROUTINE... Here's How!

Posted by deborah neiman on Fri, Oct 25, 2013 @ 12:17 PM

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Almost everyone has days where they don’t feel like exercising, but when
those days become too frequent and you completely lose your motivation to work
out that it becomes a problem. Research shows that half the people who start an
exercise program quit within six months. Those aren’t very encouraging
statistics, are they?

Most people begin a new exercise program with enthusiasm, but that
enthusiasm dwindles over time. Sound familiar? If you’re having trouble getting
motivated or are having problems sticking with your workouts, one of these
exercise motivation zappers could be the problem.

You’re Creating Too Many Barriers to Working Out

KISS (keep it simple stupid) applies to exercise too. One of the reasons
people lose their motivation to exercise is they make it too hard to get
started. If you have to get dressed, get in your car and drive to a gym, it’s
easy to find a reason not to do it. That’s when home workouts have the
advantage. Keep a DVD handy, push a few buttons and you have an instructor to
show you what to do and keep you motivated. You’ll be more enthusiastic if you
don’t have to jump through hoops to get your workout done.

You’re Bored

If you’re doing the same workout over and over, doing a different workout
can rekindle your enthusiasm. Try a new workout DVD instead of the same, old,
same old.

Exercise CAN make you look better in a pair of shorts or a swimsuit but
that shouldn’t be your primary motivation for doing it. Research shows that
people who exercise for health reasons – to feel better or relieve stress – are
more likely to stick with it. Exercise to feel stronger, have more energy and
to feel more empowered – don’t do it only to lose weight or inches off your
waistline.

You’re Overtraining

If you’re working out an hour or more every day without taking breaks,
you’re probably losing your motivation due to burnout. Take at least one full
day off a week and don’t be afraid to do a light workout when you don’t feel up
to a high-intensity one. Try a yoga workout for a change or work on flexibility
and balance. Make sure you’re sleeping enough and getting adequate nutrition.
It’s hard to stay motivated when you’re cutting back on calories too much or
skimping on sleep.

You’re Expecting Too Much Too Soon

Another reason people lose their motivation to exercise is because they
have unrealistic expectations. They expect to see results quickly and lose
their enthusiasm when they don’t. Again, it’s important to work out for the
right reasons – better health and more energy – not to change the number on a
scale. Nevertheless, keep in mind that it takes time to lose inches and see
more muscle definition. Don’t have unrealistic expectations.

A fitness journal helps you set goals, chart your progress and, yes, it can
keep you motivated too. When you write everything down, you can look back and
see how far you’ve come and it helps to keep you accountable. Don’t just write
down the exercises you do and your weight and measurements, document your goals
so you can look back and see why you started exercising in the first place.
Sometimes you need a reminder to help you stay on course.

 The Bottom Line?

Don’t let these exercise motivation zappers keep you from reaching your
goals. Make sure you HAVE goals, are exercising for the right reasons and
aren’t overdoing it or allowing yourself to become bored. Working out is one of
the best things you can do to stay healthy and to have more energy to enjoy
life to its fullest

For more fit tips contact our fitness trainer, Noelle Lusardi at noelle@stepaheadwellnesscenter.com, www.stepaheadwellnesscenter.com.

 

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RELAXING YOGA BENEFITS EVERYONE!!

Posted by deborah neiman on Fri, Oct 18, 2013 @ 11:53 AM

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BENEFITS OF RELAXING YOGA BEFORE HIGH INTENSITY WORKOUTS!

How balanced is your fitness routine? If you do high-intensity workouts,
your body needs time to rest and recover between challenging sessions, yet it’s
important to still stay active. That’s where a relaxing yoga routine comes in.
A yoga workout is a way to stay active on a recovery day and it offers other
benefits as well.

Benefits of Yoga: It Helps to Lengthen Your Muscles

Doing high-intensity workouts causes high volumes of neural discharge. This
can increase the resting tone of your muscles after your workout is finished,
leading to muscle tightness and stiffness. Yoga helps to elongate the muscles
and relieve tightness. When one muscle group is tight it can affect the
performance of other muscles and increase the risk for injury. Yoga also
stretches and lengthens your spine and that helps to improve your posture. If
you sit hunched over at a desk all day, yoga helps reduce the risk of back and
neck pain by stretching and lengthening your spine and adjacent muscles.

Yoga is Good Mood Therapy

All forms of exercise help to relieve stress but, according to one study,
yoga may offer more mood-enhancing benefits than other forms of exercise.
According to a study carried out by Boston University School of Medicine, yoga
increases levels of a neurotransmitter called GABA that helps to ease symptoms
of stress. Higher GABA levels are linked with improvements in mood and a reduction
in anxiety. So convincing were the results that the researchers believe yoga
could help treat certain mood disorders including anxiety and depression. Yoga
has the power to alter neurotransmitters and brain pathways in much the same
way as medications used to treat mood disturbances and its 100% natural. Other
research shows yoga may be helpful for improving sleep quality in people with
chronic insomnia.

Improvements in Flexibility and Balance

The benefits of a yoga workout can transfer over into other parts of your
life. Yoga boosts muscle flexibility and works balance, both of which can
improve functional capabilities. When you’re more flexible, it reduces your
risk of injury by allowing your joints to move through their full range of
motion. Being flexible can help you perform better in certain sports as well.

Balance is another issue that becomes more important as we age. It’s loss
of muscle strength and age-related balance issues that cause older people to
become frail or suffer a fall. Research shows yoga improves balance and
postural stability and even helps stroke victims regain confidence and
functional capacity by improving their sense of balance.

Greater Body Awareness

Yoga teaches you to live in the moment and be more centered and focused. That
can help you be more aware and focused in other aspects of your life. There’s
even evidence that it helps to manage pain, especially back pain and, possibly,
arthritis pain and stiffness. It’s a workout that’s as good for your mind as it
is for your body.

 The Bottom Line?

Adding a relaxing yoga workout to your fitness routine can make it more
balanced and help with recovery from higher intensity exercise, both mentally
and physically. The benefits you get from yoga will transfer over into other
areas of your life by increasing flexibility and balance and giving you greater
functional capacity. It’s also the ultimate stress reliever. See what it can do
for you!

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

 

Tags: Personal Weight Loss, Exercise, Weight Loss, diet, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, summer weight loss, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Healthy Meals, Physician Weight Loss, Nutrition, lose weight, online nutrition, OptiFast, personal training, toning, toning walk, muscle conditioning classes, Yoga classes, health, Step Ahead, wellness, exercise classes, group exercise, kickboxing classes, lose weight fast

STRENGTH TRAIN TO LOSE WEIGHT

Posted by deborah neiman on Wed, Oct 09, 2013 @ 12:58 PM

 

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Strength training is important if you’re trying to lose weight. Many people
focus too much on cardio when trying to lose body fat but that approach is
short-sighted. You want to lose body fat, not metabolically-active muscle
tissue. Why is strength training so important? Having a greater proportion of
muscle to fat subtly boosts your metabolic rate. Muscle is definitely your
friend when you’re trying to shed body fat. Ultimately you need a fitness
program that balances cardio with strength training. Here are some tips for
strength training when you’re trying to lose body fat.

Focus on Compound Strength Exercises

Compound strength exercises are ones that target more than one muscle group
at a time. They include such exercises as squats, pull-ups, bent-over rows,
bench press and deadlifts. The more muscle groups you use during a strength
training exercise, the more calories you’ll burn. Plus, using more muscle
groups has a greater metabolic effect. That means there’s greater activation of
fat-burning hormones like growth hormone, testosterone and catecholamines.

Isolation exercises that work only one muscle group are still important for
shaping muscles and building symmetry but they burn fewer calories and have
less of a metabolic effect relative to compound exercise. If your goal is
weight loss, focus on strength exercises that use more than one muscle group at
a time. Make your strength moves compound and dynamic. When doing lunges,
combine them with bicep curls. With squats, do an overhead press. Use as many muscle
groups as possible. This will burn more fat.

Work Large Muscle Groups

You burn more calories when you target the larger muscle groups in your
lower body rather than your arms and shoulders. A compound movement like the
squat targets large lower body muscle groups and burns significantly more
calories than upper body isolation exercises like biceps curls or triceps
kickbacks. Don’t neglect your upper body but focus more on compound, lower body
exercises to increase the calorie burn and activate fat-burning hormones.

 Lift Heavy

Some people who are intent on losing weight are afraid to lift heavy
because they think it will make them bigger. It’s hard for females to build
enough muscle mass to look bulky. Lifting heavy, especially using your lower
body, turns on fat-burning hormones and revs up your metabolism. On the other
hand, lifting light weights will have little impact on your metabolism or the
shape of your muscles. The most it will do is build muscle endurance. You can
suck up a lot of time lifting light weights and get very little return. Go for
the challenging weights and stop worrying about getting bulky.

Make a Portion of Your Cardio High Intensity

Just as lifting heavy weight and targeting multiple muscle groups helps you
burn more fat so will high-intensity cardio. Short periods of high-intensity
cardio forces your body to work harder during and after a workout. After your
workout is over, there’s an after-burn effect that makes your body burn more
energy for hours afterwards. You don’t get that when you do cardio at a
comfortable pace. Losing fat is all about breaking out of your comfort zone.
Think high-intensity interval training when you’re trying to lose body fat.
You’ll accomplish more in less time.

Circuit Training

One or two days a week, do circuit strength training. With circuit training
you do strength training sets with little or no rest between exercises. Moving
quickly from exercise to exercise without rest burns more calories and
maximizes the amount of volume you can do during a single training session.
That means it’s a timesaver too. It’s the ultimate in cross-training since
you’re building strength while keeping your heart rate up since you’re not
stopping to rest. Research shows circuit training causes greater release of
growth hormone. That helps mobilize fat. Plus, circuit training has
cardiovascular conditioning benefits as well.

 The Bottom Line?

Strength training should be a part of your fitness program even if your
primary goal is to lose body fat. Make sure you’re not putting strength
training on the back burner to focus on cardio.

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

 

References:

Journal of Strength and Conditioning Research. (2011) Sept. 25(4).
2519-2527.

IDEA Fitness. “New Insights into Circuit Training”

Tags: Personal Weight Loss, Exercise, Weight Loss, diet, fitbit, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Physician Weight Loss, Nutrition, lose weight, bootcamp classes, online nutrition, Physician Weight Center, Charity Walk, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, health, Step Ahead, low calorie vegetables, wellness, healthy entertaining, group exercise, kickboxing classes, lose weight fast

GET FIT OUTSIDE THIS FALL!

Posted by deborah neiman on Fri, Sep 13, 2013 @ 02:14 PM

 

FallWalk

Turn off the TV, move away from the computer and put down the electronic gadgets!  Fall
is here and it's the perfect season to exercise outdoors. With the cool crisp air, the trees beautifully adorned in their metallic colors and the wonderful autumn smells, outdoors is the place to be. Walking, hiking, biking and rollerblading are some easy-to-do activities that provide you the
opportunity to have fun outdoors while keeping fit.

Walking is one of the easiest and best ways to exercise. It's easy on the joints and you
don't need any fancy equipment, just a good pair of walking shoes. Get into a good fitness routine by taking a walk after dinner. Discover park trails and take in some new scenery. Activities that involve walking, such as apple and pumpkin picking, are fall activities that you, your family and your friends might enjoy.

Take a bike ride around the block or in a local park, or try rollerblading. Fun for people
of all ages, rollerblading improves fitness and stamina levels. You only need minimal equipment to get started - just skates and protective gear, and you're good to go.

Outdoor chores can also provide exercise and there's the obvious advantage of adding curb
appeal to your house. Raking, weeding and lifting burn calories and provide a good cardio workout. Consider planting a fall garden so you can be active outdoors and later enjoy its beauty.

Heading out into nature is a great way to soak up this colorful season and enjoy the
outdoors before the cold weather sets in. Try exercising with a friend or family member with a similar fitness level so that you can encourage and support each other in your quest for fitness.

Exercising outdoors can provide healthy advantages for your mind as well as your body.

Always consult your physician before starting a new exercise regimen.

For more fit tips contact our certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com

 

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DRINK UP TODAY!!

Posted by deborah neiman on Fri, Sep 06, 2013 @ 01:36 PM

Replace your favorite soft drink with water to help reach your weight loss goals!!

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GET FIT THIS FALL WITH THESE TIPS!

Posted by deborah neiman on Wed, Sep 04, 2013 @ 01:41 PM

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Not only is fall one of the best times to be outside, it's also one of the best times to get started on a fitness routine. Getting used to healthy habits now will help you get through the often tough-to-get-through holiday and winter seasons. Here's some tips for making the most of this time of year:

1.
Take advantage of the weather.
At this time of year, there's no better time to enjoy all the hiking and biking trails around! Get out and enjoy the picturesque landscapes.

2.
Get off the couch.
Love watching the new fall season of your favorite shows? Instead of parking it on the couch, watch them while on a treadmill or fitness bike at home.

3.
Exercise during practice.
If you're running around with the kids to and from soccer practice, instead of hanging out in a foldable chair on the sidelines, try taking a walk around the field with some of the other parents,
or go at it alone for some peace, quiet and exercise.

4.
Try hearty fall vegetables.
Pumpkins and varieties of squash offer tons of vitamins. Go beyond pumpkin pie and try things like butternut squash bisque.

5.
Try something new.
Many gym classes get started in the fall, so look for something that interests you, from zumba to pilates.

6.
Make exercise a part of your life.
Park a little farther from work, take the stairs instead of the elevator, walk over to your neighbor's house instead of driving.

7.
Stop eating out.

If you can't resist the temptation of fast food or going out to a nice restaurant, try cooking at home for a week. Look for easy recipes that take 30 minutes or less so you won't feel like it's too much of a burden on your time.
Staying in is often better for you and usually costs a lot less.

8.
Encourage outdoor playtime.
If you've got kids, instead of sitting them in front of the TV, have them help you rake leaves or take them through a corn maze or pumpkin patch. Making an activity fun for them will also make it more fun for you.

9.
Find a friend.

It's often easier to keep up your motivation when you go to a new exercise class or take a walk with a friend you enjoy spending time with.

10.
Stick with it.

It takes your body about 30 days to get used to a new routine. Try to stick it through for that time, and you might find it easier to keep it going through the winter months.

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

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