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.
* 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.
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!
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
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It's a known fact that exercise does the body good, but what about the skin? Skin is an organ so it makes sense that exercise will help keep it healthy, youthful and glowing. Discover the possible benefits working out has for your skin and how to maximize them.
The list of health benefits with regular exercise is endless. It can decrease the risk of chronic health problems such as heart disease, type 2 diabetes, high blood pressure, osteoporosis, some types of cancer and even mental conditions like depression. Plus, it’s a great stress reliever. These are all good things – but what about your skin? Does exercise have benefits for the part of your body that’s the first to show your age?
Does Exercise Have Skin Anti-aging Benefits?
Looking for the magic anti-wrinkle cream or pill? Save your money and try exercising instead. Exercise can be beneficial to your skin because it helps keep inflammation in check. Although you generate free radicals during exercise, your body becomes better at dealing with them so they’re less damaging. One reason exercise lowers the risk of chronic diseases comes from its ability to reduce inflammation and make your body more efficient at dealing with free radicals and oxidative stress. Free radicals also damage collagen and elastin tissue that keeps your skin firm and youthful. Regular exercise may actually slow the skin aging process by helping your skin offset free radical damage. Be aware however that if you exercise outdoors and don’t wear a sunscreen consistently, you’ll accelerate the skin aging process by exposing your skin to damaging ultraviolet light. Always protect yourself with SPF 35 or higher.
Does Exercise Help or Hinder if You Have Acne?
Some people who have acne are afraid to work up a sweat. They’re convinced that sweating makes their acne worse. A study published in Pediatric Dermatology found no increase in acne outbreaks among exercisers who sweated during their workout. Another study carried out by Stanford University School of Medicine also found no link between exercise-induced sweating and acne. It also showed no link between the amount of sweating during exercise, time spent
sweating or the interval between exercise and showering and acne outbreaks. Some people believe that sweating during exercise helps to open up clogged pores and release pore-clogging materials that trigger acne.
Here’s something to keep in mind. If you have acne on your body, avoid tight-fitting clothing when you work out. There’s a type of acne called acne mechanica that’s triggered by wearing tight clothing that doesn’t allow your skin to breathe. If possible, wear moisture-wicking fabrics. Stress is an acne trigger for some people and a vigorous workout helps to keep stress in check.
Exercise Brightens Your Skin
Ever notice the glow your skin has after a workout? Exercise increases heart rate and blood flow, delivering more nutrients to the outer layer of your skin as well as the deeper layer called the dermis. It’s the increased blood flow and oxygen that gives your skin that post-exercise glow. Who needs blush after a workout? No one!
Skin Conditions That May Be Aggravated By Exercise
For some people, exercise can aggravate certain skin conditions including rosacea, psoriasis and eczema. If you have rosacesa, exercise in a cool environment. Heat can worsen the redness and skin flushing that people with rosacesa experience. If you have eczema or psoriasis, wear lose clothing so sweat doesn’t build up. Sweat can aggravate both conditions. Be sure to moisturize before and after exercise.
Bottom Line
Exercise may have benefits for your skin that can help you attain that beautiful, youthful flow we're all looking for – but also be aware of the pitfalls... always use sunscreen when exercising outdoors and if you do have one of the skin conditions listed above, be aware of your exercise environment. If you take the proper steps to care for your skin, it will radiate for you!
If you'd like to get healthy, exercise and have glowing skin consider a personalized program and the ongoing support of Step Ahead's expert team, including a physician, certified trainer, and certified nutritionist.
Sincerely,
Dr. Deborah Neiman MD, Sari Greaves, RDN & Noelle Lusardi, CPT
49 U.S. Highway 202 Far Hills, NJ 07931 908-470-2235
References:
Science Daily. “Caffeine and Exercise May Be Protective Against Skin Cancer
Caused by Sun Exposure, Study Suggests”
Pediatr Dermatol. 2008 Jan-Feb;25(1):126-8.
Medscape Medical News. “Exercise Does Not Appear to Increase Risk of Acne”
WebMD. “Skin Benefits From Exercise: Tone Skin, Collagen and More”
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We are taking you outside this summer with our weekly Wednesday night
POWER WALK/YOGA STRETCH CLASSES IN THE PARK START NEXT WEEK!!!
Finish your hump day with this amazing hour of movement. See details below...
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We are so excited to offer this new weekly POWER WALK/YOGA STRETCH IN THE PARK CLASS all Summer long. It's been a long winter so now let's take it outdoors and enjoy the fresh air. Contact Step Ahead Wellness Center's fitness director, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com for more information and/or to sign up!
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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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Low-Calorie Holiday Cocktails
With so many holiday parties and festivies, alcohol consumption increases this time of year. But have no fear, Step Ahead Wellness Center is here with tips on how to curb holiday cocktail calories. Holiday cocktails don’t have to be a diet downer. With a little planning this season, you can avoid alcohol diet disaster, and there are some drinks that are relatively low in calories.
Know the Culprits:
- Mixers, syrups and sodas can turn an innocent
cocktail into a dessert.
- Higher proof alcohols contain more
calories. For example, 100-proof Vodka =
82 calories/1 oz
- Super-sized drinks. Magaritas with double shots and extra mixers could add up to 1,000 calories or more in 1 mug. A TGIFriday’s frozen mudslide contains 1,100 calories! Most glasses of wine contain 120-150 calories, but that can double depending on the size of the glass and how full it is. One bottle of wine serves 5, 5-ounce servings = 600 calories).
- Beer can range from 64-198 calories per 12 ounces. Dark beer contains more calories than pale beer.
Cut Some Alcohol Calories:
- Alternate alcoholic and non-alcoholic cocktails.
- Choose wine, light beer or simple cocktails made with low-calorie mixers. Just as you might order a salad with dressing on the side, don’t be shy about asking for your cocktail your way.
- Skip the mix altogether. Try ordering your favorite liquor on the rocks. Infused vodkas are popular because they are not flavored but infused.
- Dilute your drink with club soda or sparking water.
Lastly and more importantly, be sure to appoint a designated driver to get your to/from holidays parties safely.
For more healthy holiday weight loss tips, contact Step Ahead Wellness Center at www.stepaheadwellnesscenter.com or call 908-470-2235. Let us help you reach your weight loss goals in 2014 with our healthy weight loss programs. One on one personal training and small group exercise classes are also available on site with our certified personal fitness trainer, Noelle Lusardi.
Have a safe and holiday season!
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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.
|
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
|
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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!
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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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While the weather outside is frightful, indoor workouts are delightful! Check out this killer leg workout you can do wherever, whenever! No equipment is needed.
Let Step Ahead Wellness Center meet all your fitness, healthy weight loss goals... See our website at www.stepaheadwellnesscenter.com for our latest special weight loss offer.
Email our fitness director, certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com for more fit tips.
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