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!
PRE-WORKOUT SNACKS TO REV YOUR ENERGY LEVEL!
If you’re trying to lose weight or sculpt your body, you know that quality workouts are essential. However, it can be tough to hit the gym if you don’t fuel up beforehand. You should always eat something nutritious as a way of preparing your body. Here are six pre-workout snacks to boost your energy level:
1. Greek yogurt
With nearly twice the protein of regular yogurt, the thick and creamy Greek version will leave you feeling satisfied without weighing you down. It will digest slowly and steadily so you can keep your strength up throughout your entire workout. Try indulging in a cup of this smooth, velvety treat before you train and you’ll likely experience a drastic rise in that get-up-and-go
2. Raw almonds
If you’re heading to the gym right after work, you may not have access to a fridge. That means you might want a good source of protein that you can eat at room temperature. Raw almonds are the perfect pre-workout snack for those on the run. They’re lower in calories than most varieties of nuts and can easily be packed in a baggie or reusable container. A handful can even be slipped in your pocket as long as you’re not afraid of a little lint. It’s a portable, protein-packed snack to munch to prepare you for your exercises.
Forget anything negative you may have heard about bananas. When you’re working out on a consistent basis, you need some good carbohydrates to keep you going. Plus, the high amount of potassium bananas contain will help replenish your muscle function as you go along. That can help combat the soreness and stiff joints that typically accompany a hard workout.
Whole-grain oats are an excellent way to get your pre-workout fiber fix. Have a small bowl of oatmeal about 30 minutes or so before training to allow time for the complex carbs to work their magic. They’ll break down slowly in your body so you’ll feel energized from your warm-up to your cool-down. You can even stir in a bit of nut butter for an added boost of protein and tasty burst
Smoothies are great pre-workout snacks since you can put in any healthy ingredients that your taste buds desire. Almond milk or yogurt could serve as a delicious base to get you started. Then, blend in some wholesome fruits like strawberries, pineapples and papayas. If you’re trying to build muscle, you can throw in a scoop of protein powder as well. The fiber from the fruit will digest quickly so you’ll feel an energy jolt moments after gulping everything down. A smoothie is a nice selection if you don’t have time to wait for slow-moving foods to make their way through your system.
When you think of having a snack, eggs probably don’t immediately come to mind. However, these staples of the breakfast table are a solid choice no matter what time of day you work out. Try slicing a hard-boiled one over some kale or a piece of whole-grain toast. The protein of the egg along with the fiber of the greens or bread will help you power through your exercise routine.
Anyone with a weight-loss goal or a desire for a toned body knows how important it is to work out. In fact, it’s often the key to seeing results on the scale. However, you’ll never be able to tackle all that gym equipment if you don’t put the right fuel in your body. By eating one of these beneficial pre-workout snacks, you’ll get the energy you need to sustain you as you sweat
it out. These tasty options will help you work off those pounds and build up those muscles!
For more fitness tips contact our fitness director/certifified fitness trainer, Noelle Lusardi, at firstname.lastname@example.org and visit our website at www.stepaheadwellnesscenter.com
for our latest weight loss programs and specials and for weight loss tips.
The Easter Bunny doesn’t always have to fill your basket with sweet, fatty treats! So you don’t have to forgo the holiday fun if you’re trying to clean up your diet or slim down for Spring. Here are Step Ahead’s fitness trainer, Noelle Lusardi’s, top 5 healthy Easter basket alternatives…
1. Hard-Boiled Eggs
Surpass the chocolate eggs, cream-filled eggs, and marshmallow eggs and try something a little more authentic on Easter morning—a hardboiled egg! High in protein and healthy omega-3 fatty acids, hardboiled eggs with pastel-dyed shells make a nice centerpiece or Easter basket goodie.
2. Dark Chocolate
The majority of milk-chocolate treats are jam-packed with refined sugar and trans fats. However, that doesn’t mean you have to give up chocolate for Easter altogether. Just swap the milk and white varieties for a small amount of dark chocolate This will satisfy your sweet tooth while decreasing your risk of coronary artery disease and high blood pressure all in one quick bunny hop!
3. Chocolate Covered Fruits
Strawberries, bananas, and apple slices are delightful, but when they’re dipped in melted dark chocolate, they’re a healthy Easter dream come true! Mount yours on skewers or place in mini muffin cups so that way the chocolate doesn’t smear all over your bunny basket.
4. Gift Cards
If candy isn’t to you fancy, the Easter bunny aims to please. Try tucking a few gift cards into baskets—for personal favorites like coffee cards, Mp3 downloads, e-books, restaurants, or movies.
5. Mini Carrots
What’s up Doc? Bugs Bunny sure appreciated a fresh carrot in every episode so you’re little bunnies might enjoy the humor and nutrition of mini carrot sticks tucked into cellophane bags and tied with orange and green ribbon!
For more fitness tips contact Noelle directly at Noelle@stepaheadwellnesscenter.com.
SPRING 2014 NEWSLETTER
Spring Fit & Fuel Event
Wednesday, April 23rd 5:30-6:30 pm presented by certified personal trainer, Noelle Lusardi and Nutritionist Sari Greaves. 30-minute exercise class followed by 30-minute cooking demonstration. Event is free, RSVP by April 18th email@example.com
Optifast Support Group
Meet, greet, and connect with others following the Optifast Weight Loss plan. Support group meets every Friday from 11:30-12:00pm and every other Wednesday from 5:00-5:30pm starting May 2nd. Register by emailing firstname.lastname@example.org
DIET & NUTRITION
Recipe E-newsletter with Personalized Recipes
Take the hassle out of calorie counting and cooking by signing up for Step Ahead’s weekly recipe, emailed directly to you. Learn how to prepare tasty and nutritious meals from start to finish under 30 minutes. Request a personalized recipe from Step Ahead’s Nutritionist, Sari Greaves. Register by emailing email@example.com
Friday Morning Coffee Chat with Step Ahead’s Nutritionist
Join Step Ahead’s Nutritionist & contributor to the Dr. Oz show, Sari Greaves at Starbucks coffee shop in Bedminster, NJ Friday mornings from 10-10:30 am starting May 2nd. Enjoy a free skinny coffee and discuss your diet with Sari. Sari will also discuss seasonal nutrition topics and latest diet trends. Register by emailing firstname.lastname@example.org
SPRING TRAINING SPECIAL
We are offering a "2 FOR 1" spring training special. Buy any one of our personal training packages and bring a friend or family member in to train with you for FREE!! This is a limited time offer so act now to take advantage of it. EmailNoelle@stepaheadwellnesscenter.com if you have any questions or to schedule appointments. Offer is good until June 1!
FREE TRX TRAINING SESSION
Interested in taking your fitness routine to the next level?? Call today to schedule your FREE 30-minute TRX training session, 908-470-2235. What is TRX? The TRX Suspension Trainer is a workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance. TRX delivers a fast, effective total-body workout, helps build a rock-solid core, increases muscular endurance, and benefits people of all fitness levels (pro athletes to seniors).
WALKING/YOGA SUMMER PROGRAM!
We are taking you outside this summer! From June 1 thru Labor Day weekend, our wonderful certified Yoga instructor, Alyssia, will be offering a weekly 30-minute power walk followed by a 30-minute Yoga Stretch class in the park across the street from our office. More detailed info on this exciting new summer program will be out soon! In the meantime, email Noelle@stepaheadwellnesscenter.com if you have questions or want to reserve your spot!
GROUP EXERCISE CLASSES
Our group exercise classes are still in full swing on Monday and Thursday evenings, and Saturday mornings. Email Noelle@stepaheadwellnesscenter.com to sign up or for more info!
CONNECT WITH US!
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Have a success story to share?
Want to join a support group?