Step Ahead Wellness Center Blog

Exercise Can Help Combat Sleepless Nights!

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

sleep picture

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

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

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

The participants were randomly placed in one of two groups.

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

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

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

If you are interested in improving your quality of life, join us today! Lose weight, gain confidence and be healthy with a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified fitness trainer, and certified nutritionist. We now accept health insurance!

Sincerely,
Dr. Deborah Neiman MD

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


Get Started Today!

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

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

How to Choose the Right Group Exercise Class...

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

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

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

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

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

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

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

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

Are You Exercising Hard Enough?

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

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

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

CHECK YOUR HEART RATE

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

THE TALK TEST

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

THE SORE MUSCLE TEST

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

UP INTENSITY

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

CROSS TRAIN, CROSS TRAIN, CROSS TRAIN

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

YOU'RE NOT SEEING PHYSICAL CHANGES

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

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

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

Get Started Today!


Sincerely,

 Dr. Deborah Neiman MD, Sari Greaves, RDN & Noelle Lusardi, CPT

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

www.stepaheadwellnesscenter.com

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

Strength Training Improves Health and Increases Weight Loss

Posted by deborah neiman on Wed, Apr 22, 2015 @ 03:52 PM

Why Strength Train?

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Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—including heart disease or arthritis—often benefit the most from an exercise program that includes lifting weights a few times each week.  Strength -Fitness Training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person's mental and emotional health.

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Benefits of Strength Training

There are numerous benefits to strength training regularly, particularly as you grow older.  It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:

arthritis

diabetes

osteoporosis

obesity

back pain


depression

Arthritis Relief

Tufts University recently completed a strength-training program with older men and women with moderate to severe knee osteoarthritis.  The results of this sixteen-week program showed that strength training decreased pain by 43%, increased muscle strength and general physical
performance, improved the clinical signs and symptoms of the disease, and decreased disability. The effectiveness of strength training to ease the pain of osteoarthritis was just as potent, if not more potent, as medications.  Similar effects of strength training have been seen in patients with rheumatoid arthritis.

Restoration of Balance and Reduction of Falls

As people age, poor balance and flexibility contribute to falls and broken bones. These fractures can result in significant disability and, in some cases, fatal complications. Strengthening exercises, when done properly and through the full range of motion, increase a person's flexibility
and balance, which decrease the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training.

Strengthening of Bone

Post-menopausal women can lose 1-2% of their bone mass annually. Results from a study conducted at Tufts University, which were published in the Journal of the American Medical Association in 1994, showed that strength training increases bone density and reduces the risk for
fractures among women aged 50-70.

Proper Weight Maintenance

Strength training is crucial to weight control, because individuals who have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy.  Strength training can provide up to a 15% increase in metabolic rate, which is
enormously helpful for weight loss and long-term weight control.

Improved Glucose Control

More than 14 million Americans have type II diabetes—a staggering three-hundred percent increase over the past forty years—and the numbers are steadily climbing. In addition to being at greater risk for heart and renal disease, diabetes is also the leading cause of blindness in older
adults. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping older adults manage their diabetes. In a recent study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes medication. Additionally, the study volunteers were stronger, gained muscle, lost body fat, had less depression, and felt much more self-confident.

Healthy State of Mind

Strength training provides similar improvements in depression as anti-depressant medications. Currently, it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. It is most likely a
combination of the two. When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.

Sleep Improvement

People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.

Healthy Heart Tissue

Strength training is important for cardiac health because heart disease risk is lower when the body is leaner. One study found that cardiac patients gained not only strength and flexibility but also aerobic capacity when they did strength training three times a week as part of their
rehabilitation program. This and other studies have prompted the American Heart Association to recommend strength training as a way to reduce risk of heart disease and as a therapy for patients in cardiac rehabilitation programs.

Research and Background About Strength Training

Scientific research has shown that exercise can slow the physiological aging clock. While aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefits—it maintains the heart and lungs and increases cardiovascular fitness and endurance—it does not make your muscles strong. Strength training does. Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density.

One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training. The control group had losses in bone, strength, and balance.  Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures.

 

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: Doctor Supervised Weight Loss, doctor supervised weight loss center, Physician Weight Center, personal training, muscle conditioning classes, Weight Loss 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

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

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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)

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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

Lose Weight and Keep It Off with Weight Training

Posted by deborah neiman on Wed, Feb 11, 2015 @ 01:49 PM

 

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So you've lost the weight, and you're feeling great, but are you ready for the next challenge, keeping it off?  Staying consistent with your exercise routine, especially weight training exercise, might be the key to your continued success. 

A new study shows that consistent exercise can alter the body's response to weight loss and potentially stop unwanted pounds from creeping back on.  The study was published in Medicine & Science in Sports & Exercise and offers good news about exercise and body weight.  Most Registered Dietitians will agree that to lose weight, you must reduce calories, whether you exericse or not.  Take in fewer calories than your body burns and you will lose weight.  The general rule of thumb is create a 500 calorie deficit in calories in vs calories out to lose on average 1 to 2 pounds per week.

Unfortunately, as you get smaller your body burns less calories because there is less of you.  So after losing weight, your body burns fewer calories througout the day than it did before, because you have less body mass using energy.  Fitness Training becomes imperitive during this stage of the journey.  Researchers at the University of Alabama at Birmingham decided to closely study the effects of exercise during that pivotal time just after someone reaches their goal weight.

They began by recruiting about 100 overweight, sedentary women, all of whom agreed to undertake a strict diet of only 800 calories a day.  The group was divided into thirds.  One third of the women were asked not to exercise at all.  Another third began a supervised cardio program consisting of about 40 minutes of walking/jogging on a treadmill three times a week.  The final third started supervised weight training three times per week.

Each woman, regardless of the group she was in, stayed on the 800 calorie diet until she lost 25 pounds.  At that point, she continued to follow the exercise instructions and transitioned for a month to a customized, supervised diet designed for maintenance. 

The findings... women in the non-exercise group didn't move much at all throughout their days.  The women who did cardio exercise continued moving throughout their days so the calories they burned outside of exercise was significant.  However the women who weight trained moved the most, movement felt easier for them and their bodies continued burning through calories more efficiently.  Overall, the data suggests exercise, particularly weight training, after weight loss prompts people to move more throughout the day thus burning more calories, and with some discipline about food intake, should stave off weight gain.  It seems clear that weight training has a positive effect on weight management overall.

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.

 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, medical weight loss solutions, health insurance coverage, Personal Trainers, doctor supervised weight loss center, personal training, muscle conditioning classes, health fitness advice, Weight Loss Center, personalized weight loss, lose weight fast

Should I Lose Weight Super Fast This Holiday Season?

Posted by deborah neiman on Wed, Nov 26, 2014 @ 03:12 PM

If you wish to lose weight super fast this holiday season, you are not alone. At Step Ahead Wellness Center for weight loss, our mantra during the holiday season is to to set realistic goals and be sensible about your eating habits. The key is to give into your cravings in a controlled manner. You can sample something of everything, it's just a matter of how much. We will help keep your weight in check over the next six weeks. Enjoy our special feature of holiday recipes, eating tips and exercises that will  help you stay on track from Thanksgiving through the new year! Learn more about how you can fast-track your New Year's weight loss resolutions with our special personalized weight loss holiday promotion! Click below.

Optifast 4 Week Membership

Holiday Weight Gain Facts: Rumor has it that the average American gains 5 pounds during the holidays, but there isn’t a whole lot of science behind that statement. There is a study that shows we actually gain 1 pound, but the same study also shows we never lose that pound. Fast forward 10 years and see how good that looks and feels. The bottom line is make smart food choices, and keep moving. It's a busy, stressful time, but take care of your biggest investment... your health.

HOLIDAY EXERCISE TIP: Burn Calories While You Shop

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If you absolutely positively must skip a work out or two over the next several weeks then... Shop 'Til You Drop. One and a half hours of shopping and carrying bags will burn over 100 calories for the average 150 pound person. Additionally, spending one hour wrapping gifts can burn a massive 120 calories. If you choose to wrap all of your gifts in one sitting then you will burn more calories than you'd expect, so get organized and set some time aside to wrap them all in one go.

 

 

HOLIDAY RECIPE: Crostini with Creamy Carrot Spread

carrot_spreadDitch the high fat dips in favor of this low calorie creamy dip that is bursting with antioxidants. When it comes to carrots, believe it or not, they're not alway orange. Carrots can be white, yellow, purple or red. Fresh carrots can also be used in this recipe (Arrange in single layer on baking sheet and roast at 425 degrees for 15 minutes covered with aluminum foil, and additional 25 minutes uncovered until golden brown and soft) but steaming frozen carrots cuts cooking time in half!

Recipes makes about 2 cups. Serving size: 2 tablespoons = 70 calories.

1 pound frozen sliced carrots

3 tablespoons olive oil, divided

1/2 cup macademia nuts

1/4 cup orange juice

1/2 teaspoon cinnamon

2 teaspoons maple syrup

1/2 teaspoon vanilla extract

Dash of salt & pepper (1/4 teaspoon each)

1. Steam carrots according to package directions. Season with 1 tablespoon olive oil, salt & pepper.

2. Place carrots in a food processor along with macademia nuts, cinnamon, maple syrup and vanilla extract. Pulse until combined.

3. With the food processor blade running, slowly drizzle in the orange juice and olive oil. The carrots should be creamy and spreadable. Enjoy on whole grain crackers (such as Suzie's quinoa thin cakes, omly 15 calorie each) as a holiday appetizer.

Cheers! Let's kick off a healthy holiday season together!

Sincerely,

Dr. Deborah Neiman MD, Sari Greaves, RDN and Noelle Lusardi, CPT

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

Tags: healthy thanksgiving recipe, quick weight loss, losing weight tips, lose weight in 2014, Weight Loss Center, lose weight fast