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 firstname.lastname@example.org
Optifast Support Group
Meet, greet, and connect with others following the Optifast Weight Loss plan. Support group meets every Friday from 11:30-12:00 pm and every other Wednesday starting May 2nd. Register by emailing email@example.com
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 firstname.lastname@example.org
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 email@example.com
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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The key to exercising outdoors with allergies is to be prepared. Here's a quick checklist of things
that any athlete with allergies should know.
- Check your calendar. Pollen seasons are predictable, although they might vary by a few days from year to year. So if you know that you're allergic to ragweed, oak, or other outdoor allergens, find out when the season starts in your area. Once you know, you can prepare. You can start taking your medicine before the pollen flies -- and you can anticipate problems by practicing the other tips below.
- Check the weather. Information about your local pollen level is available on the Internet or in your local paper. If pollen counts are supposed to be particularly high on a given day, you can play it safe by staying inside. In general, pollen counts are highest on warm and breezy mornings and low on cool and rainy days.
- Choose the right time of day. According to many experts, the time of day you choose for outdoor exercise matters. Choose morning or late in the evening because most pollens reach peak levels around noon or early afternoon.
- Sometimes, opt for less intense activities. If the pollen count or pollution levels are high, skip your usual jog or bike ride and
choose a less intense form of exercise. Why? The more stressful the
exercise, the faster you breathe; the faster you breathe, the more allergens nd irritants you inhale. So instead, do stretching exercises, or yoga, or weight training. Any of them will give you a workout without increasing your risk of allergy symptoms.
- Protect your eyes and lungs. To block pollen and other irritants from getting into your system during outdoor exercise, some people exercise with a mask or bandanna over their nose and mouth. Another trick is to wear goggles to protect your eyes from irritation from allergens.
looks of passers-by -- it's not a bad idea.
- Change your clothes and shower after outdoor exercise. During pollen season, your clothing and hair could be covered with pollen. So when you get home, it's not a bad idea to strip off your clothes and toss them in the laundry. You could also take a shower to rinse off any allergen left on your skin or in your hair.
- On bad days, exercise indoors. Most of the time, exercising outdoors should be OK. But sometimes, when pollen counts or ozone levels are high, or the weather is so cold that it irritates your lungs, exercising indoors can be a good temporary solution.
For more fitness tips and/or weight loss tips, contact our fitness director/certified personal trainer, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com. For our latest weight loss program specials, visit www.stepaheadwellnesscenter.com
It's Not Too Late to Register...