Step Ahead Wellness Center Blog

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

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

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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

Obesity: The Beast Within

Posted by deborah neiman on Tue, Feb 24, 2015 @ 12:03 PM

In a recent article in the Lancet, Feb., 2015 edition, leaders in obesity research and treatment ; Doctors Ochner, Tsai, Kushner and Thomas Wadden, reported that treating obesity is unlikely to be successful with diet and lifestyle modifications alone. The have found that there are many BIOLOGICAL factors that contribute to the failure of many obese patients to succeed with the long held protocol of lower calories and more exercise.

The authors have found that there are biological factors that are tend to make obesity a more challenging problem to treat and successfully overcome. First, there is the fact that with obesity comes an increase in adipose cells(fat cells) and there is a perpetual pull for the body, no matter how much weight may be lost, to return to a “stamped in” weight. There is a pull for the body to refill the adipose cells and it is drawn to the highest weight that it ever attained, and even sometimes a higher weight then previous seen.

Also, there are factors in the CNS, or dopamine pathways, that lead to a heightened sense of deprivation and lack of satisfaction. The obese individual is constantly reminded that they are in a “reward deprivation” state and are more prone to over consume foods to reward themselves.

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These are two of the most basic biologic forces that occur in the obese patient and it is necessary to realize that these are hormonal factors that need to be treated and followed with the patient. None of these changes can be CURED but they can be more adequately treated with adjuncts to diet and lifestyle changes. Some of the necessary additions to the typical recommendations are :

  1. The use of appetite suppressants – these may help short term but in the obese individual, they may need to be used over time for maintenance as well. The can help stop some of the cravings and some of the impulses that are driving patients to eat to feel satisfied.

  2. Surgery: Many times this can be a successful addition to changes in diet and lifestyle. Some of the new procedures – such as gastric banding and sleeve, are safer and have been found to be quite successful

  3. Vagal Nerve Blockade: This is used to help with maintaining lower intake as well as blocking some of the impulses to seek food for rewards

 

What is GROUND BREAKING about this article is that these well renowned medical professionals are educating the public in regards to treating weight loss and to increase awareness that obesity needs to be treated as a disease with true biological and hormonal changes that need to be addressed throughout one’s life.

 

To read the full article click here:

http://www.thelancet.com/journals/landia/article/PIIS2213-8587(15)00009-1/fulltext

 

Visit Step Ahead Wellness Center to see what we are doing to help overcome obesity.

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