Step Ahead Wellness Center Blog

Outdoor Exercise... Safely Brave the Elements this Winter

Posted by deborah neiman on Mon, Dec 29, 2014 @ 07:04 AM

There are so many benefits to outdoor exercise so don't let harsh winter weather push you off your exercise bandwagon this winter.  You can safely exercise outside by following these Fitness Training cold weather tips.

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Winter can frustrate the most motivated exercisers. And if you’re not so motivated, it’s all too easy to pack it in when the weather gets cold.  But keeping up your exercise routine in cold weather can be rewarding and keep you feeling energized and healthy all winter long. 

For one thing, outdoor exercise is a sure cure for cabin fever and the winter blues.  For many of us, lack of sunshine and fresh air lowers our energy level and leaves us feeling a little depressed and unmotivated.  Aerobic Exercise outdoors combats the winter blues, increases energy and elevates our mood which is often times sapped by gloomy weather.  Exercise also bolsters your immune system — studies show that moderate exercisers get 20 to 30 percent fewer colds than nonexercisers do.  So staying on track with your Fitness Training this winter is a win-win!

Taking it outside...
Here’s how to safely get the most out of your cold-weather workout:

* Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer
layer.  If it’s very cold or you have asthma, wear a face mask or a scarf over your mouth.

* Protect your extremities.  Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. You might want to buy exercise shoes a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don’t forget a hat or headband.

Remember sunscreen. It’s as easy to get sunburned in winter as in summer

Head into the wind. You’ll be less likely to get chilled on the way back if you end your workout — when you may be sweaty — with the wind at your back.

Drink plenty of fluids. Drink water or sports drinks before, during and after your workout — even if you’re not thirsty. You can become just as dehydrated in the cold as in the heat.

If you prefer to stay inside this winter but are feeling bored with the eliptical or treadmill, check out your local gym's group exercise class schedule.  Group exercise classes are a great way to make new friends, burn a ton of calories and have a lot of fun.  Some great high calorie burning, energizing classes are spinning, hot yoga and bootcamp.

To make sure you stay on track, use a pedometer to count your steps and calories burned throughout your workout and your day.  Following the 10,000 Steps Program is a great way to ensure you burn approximately 500 calories every day through physical activity.  This a great benchmark number to hit as you continue on your fitness journey.

The bottomline... stay motivated. When it’s cold outdoors, there’s no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges — and reap the rewards — of winter exercise. For many people, the solitude and quiet alone are reason enough to brave the elements.

 Learn more about how you can make lifestyle resolutions with our personalized program. Click below to start the journey to a healthier, new you with the support of a medical doctor, registered dietitian, and certified personal trainer.

Optifast 4 Week Membership



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

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



Tags: medical weight loss solutions, Doctor Supervised Weight Loss, Personal Trainers, Fitness, winter blues, Lifestyle tips

Meal Replacement Plans for Medical Weight Loss - Do they work?

Posted by deborah neiman on Tue, Oct 21, 2014 @ 01:36 PM

Do meal replacement plans really work?One of the questions we hear the most here at Step Ahead Wellness Center is: “do meal replacement plans work?” Considering how important meal replacement plans are to the success of many diet and exercise programs, this is a good question to ask before beginning a medical weight loss program. And, it’s a question that deserves an answer.

To put it simply, a meal replacement plan CAN work, if it is done right.

What Happens When Diets Go Wrong?

The problem with a lot of fad diets is that, while they reduce your calorie intake, they don’t provide a suitable level of nutrition to meet your body’s needs. These diets often have you removing food from your diet without replacing that with a healthier option. While an extreme starvation diet might produce some results in the short run, it isn’t a viable choice for long-term healthiness.

As these self-denying diets cut calories, they also cut your intake of vitamins and nutrients such as Vitamins A, C, and D, Calcium, and dozens of other compounds your body needs in order to survive. This results in symptoms such as fatigue, muscular deterioration, increased susceptibility to disease, and even death (in very extreme cases). Even if you’re on a diet, your basic nutrition needs still have to be met.

Even when a diet has a “meal replacement plan,” that plan is often formulated to work for people in general, and as such, isn’t optimized to meet your specific needs. Although, even when these meal replacement plans aren’t entirely tailored to your needs, they’re still better than a starvation diet. At the very least, these plans shouldn’t leave you without nutrition.

What Makes Medical Weight Loss Meal Replacement Different?

To make sure that your meal replacement plan is successful takes more than just cutting calorie intake, it takes a thorough understanding of your health from top to bottom. By starting with a medical examination, a medical weight loss program can find out which vitamins and minerals are deficient in your diet, if any.

Once the doctor supervising your weight loss regimen has an understanding of your unique health needs, she can create a comprehensive meal plan that will address your specific dietary needs. This healthy meal replacement plan will be tailored to provide you with all of the nutrients your body needs to work efficiently, while cutting back your calorie intake to promote healthy weight loss.

Another benefit of a medical weight loss meal replacement program is that the supervising doctor can prescribe dietary supplements as necessary. For example, if a patient had a severe vitamin deficiency that would be impossible to remedy through diet alone (at least, not without a massive increase in calorie intake), their supervising doctor could prescribe a supplement that would give them the nutrients that would otherwise be missing from their diet.

Sometimes, it can be hard to resist the urge to snack unhealthily.One of the leading causes for a meal replacement plan to fail is that it is often too tempting to go “off the plan.” This is especially true of meal plans that rely on a massive reduction in portions compared to what the dieter may be used to. If the meals aren’t filling, the temptation to snack to satiate hunger can lead even the most determined dieters astray.

It is so easy to go astray when you’re hungry. Thoughts such as “just one cookie/candy/scoop of ice cream won’t kill me” and “well, I had one, so might as well eat the next one” are difficult to resist when your stomach is growling like a ravenous tiger. The hunger response is a natural reaction, one designed to make sure we eat enough to meet our body’s needs. The problem is when feelings of hunger persist even after eating all the nutrition you need. This is where appetite suppressants can be a huge help.

Combined with a meal replacement plan and nutritional supplements, appetite suppressants can help you fight the urge to snack and keep you on-track to meet your weight loss goals, while still getting the nutrients you need to stay in good health.

Get a Meal Replacement Plan That Works

Once again, a meal replacement plan can and will work for your weight loss goals, IF it’s the right plan.

Get a complete weight loss solution that combines medical monitoring, meal replacement, dietary supplements and the support you need to lose weight and keep it off today!

Download the Optifast Tip Sheet

Tags: meal plans, medical weight loss solutions, Diet and Nutrition, healthy eating, Doctor Supervised Weight Loss

Medical Weight Loss: Quick Weight Loss vs. Healthy Lifestyle

Posted by deborah neiman on Mon, Oct 06, 2014 @ 09:31 AM

The best weight loss programs take into account your diet, exercise, and pre-existing medical conditions.Every day, from coast to coast, Americans struggle with losing weight. Bombarded with TV, radio, and even internet ads that promise “quick weight loss,” many people entrust their health to extreme diets in order to shed as many pounds of fat as possible. However, quick weight loss does not necessarily equal a healthy lifestyle.

The problem with many extreme diets that promise staggering weight loss quickly is that losing weight and getting healthy aren’t always the same thing. There are times where it is actually unhealthy to lose too much weight too fast, especially when the weight loss program isn’t being tailored to your body’s actual physical needs or being monitored by a physician.

What are the Problems with Losing Weight too fast?

Shedding pounds quickly sounds like a good idea, and it may even be recommended for cases where a patient is extremely obese to the point where it is causing health complications (under careful supervision by a doctor, of course). Despite this, there are many problems with trying to lose too much weight too fast.

First and foremost, shedding weight very quickly requires an extreme effort from the person on the diet. How much effort, you ask? Well, because one pound of fat contains 3,500 calories, you would need to burn at least 500 more calories per day than you took in to lose one pound of fat per week. That sounds simple enough, right? But, when your goal is to lose 5 pounds in a week, then meeting that goal becomes much more difficult (2,500 more calories burned over intake each day). Trying to keep up with unrealistic goals can quickly become discouraging, making it more difficult to stay motivated.

The second problem with this is that when your body is trying to burn fuel for nutrition, fat isn’t the easiest material for it to break down into fuel. The result? Instead of burning fat on your extreme diet, you actually end up “burning” water weight and what would have been healthy lean muscle mass, while the fat remains. Once the extreme diet is over and you start eating the bare minimum amount of food necessary to support lean muscle mass, you start recovering that muscle mass, which shows up as weight gained.

Worse yet, some extreme diets deny your body the bare minimum amount of nutrition that it needs to function properly, which can lead to severe side effects on your health such as muscle weakness and fatigue.

Slow and Steady Really Does Win this Race

Taking your weight loss step by step, slowly but steadily produces more consistent, longer-lasting results.Instead of risking your health on an extreme weight loss program, consult with your doctor and explore reliable healthy lifestyle changes and medical weight loss programs that provide safer, more reliable results. After a consultation, your doctor can identify your specific metabolism, nutritional needs, and health factors that may affect your ability to lose weight.

Using this information that is specific to you and only you, your doctor can create a personalized plan for your weight loss to help keep you on track to shed pounds at a steady, but safe, pace. From making changes to your diet to creating an exercise regimen that will improve your cardiovascular health while burning fat, your doctor can make a superior weight loss program that accounts for your unique needs.

Under a medical weight loss program such as the OPTIFAST plan, you benefit from the knowledge and experience of a trained medical doctor, one who understands that weight loss is about more than just being able to squeeze into a tighter pants, it’s about being healthier (although being able to fit into skinny jeans and look great is nice too).

The benefits of losing weight by making healthy lifestyle changes as a part of a medical weight loss program such as OPTIFAST are numerous:

1: It’s Easier to Keep Weight off

Unlike an extreme rapid weight loss program, where much of the weight you lose may not even be fat, a doctor-supervised program burns fat while preventing the loss of lean muscle mass. This prevents the sudden ballooning of weight after the end of the diet from the recovery of said muscle, because the weight you’re losing is fat, not muscle.

On top of that, becoming accustomed to healthy lifestyle changes over the course of a longer, less stressful diet program makes it easier for you to keep up a healthy lifestyle after the fact. Many people, after weeks of self-denial and hunger when on an extreme diet, relapse into their old, pre-diet habits once they’ve met their weight loss goals. After a period of hardship, it’s tempting to want to get “back to normal.” On a slower, steadier weight loss program based on making healthy lifestyle changes, the diet habits become “normal” for the dieter, lessening the temptation to go back to old habits.

2: It’s Safer

We cannot stress enough how important it is that a weight loss program has the appropriate doctor supervision. Under a program without supervision by a trained physician, it is far too easy for someone with a severe medical condition to suffer a complication related to their condition. With doctor supervision, a weight loss program can be crafted around the physical limitations imposed by a medical condition.

3: Goals are More Realistic and Achievable

Under a medical weight loss program, your weight loss goals are set based on a professional’s assessment of your condition and how much weight you can safely lose in a given period of time. These goals, even when set to an aggressive pace, are achievable for you when they’re set. This makes meeting goals easier and more realistic.

When goals are achievable, it’s easier to stay motivated as you continue to meet them.

4: These Programs are More Flexible

As your weight loss program progresses, your needs may change. With a premade extreme diet, there is no one there to watch for these changes in your metabolic rate or health, so you end up following the same, inflexible program from day one to the end. With a doctor supervised weight loss program, your doctor can monitor changes in your condition as you lose weight, and make revisions to your weight loss regimen as needed, including changing your nutrition intake, prescribing appetite suppressants, or altering your exercise regimen.

Start a Doctor-Supervised Medical Weight Loss Program Today!

Overall, a doctor supervised weight loss program that helps you lose weight safely over time is more effective than extreme diets. Here at Step Ahead Wellness Center, we're dedicated to helping you lose weight at the pace that's right for you.

Learn more about medical weight loss programs today and see if a personalized weight loss program is right for you at the link below.

Do You Need a Personalized Weight Loss Program?

Tags: Doctor Supervised Weight Loss, Healthy, weight loss goals, best weight loss

What You can Expect from a Medical Weight Loss Program

Posted by deborah neiman on Wed, Oct 01, 2014 @ 03:41 PM

Lots of fad diets promise results, but what can you really expect from a medical weight loss program?When you’re looking for a way to lose weight, it is important to know what you can expect from your weight loss program when you start it, whatever that program may be.

With many fad diets, you’re given an unrealistic portrayal of what to expect from the program. Before and after shots of men and women who lost as much as 50% of their body weight in incredibly short periods of time (which is a dangerous amount of weight to lose too quickly for the vast majority of people) promise extraordinary results that simply aren’t practical for most. People who go into these diets without knowing just how unrepresentative of the program such results are get frustrated when their own progress lags too far behind these unusual cases, causing them to become demoralized and fall even further behind health and fitness goals.

So, with this in mind, what can you expect from a personalized medical weight loss program? What sets these weight loss programs apart from common fads?

Here are a few things that you can expect from a medical weight loss program that has been personalized for you:

#1: Doctor Supervision and Support

One of the primary things that separates a true medical weight loss program from a fad diet is the supervision of a trained and experienced physician. This specialist monitors the progress of your weight loss program to see if you’re meeting goals safely. With a fad diet, you might not have any support at all, let alone the ability to physically visit a real doctor.

As your weight loss plan progresses, your supervising physician can make alterations to your program to accommodate the changes in your needs that will naturally occur as you lose weight.

#2: Medical Assistance

In a medical weight loss program, your doctor or dietitian can identify nutrients that are lacking in your diet and create a meal plan as appropriate, or prescribe vitamins to make up the shortage if necessary.In a medical weight loss program, you can expect your supervising physician to prescribe dietary supplements and appetite suppressants as necessary to make sure that you can meet weight loss goals safely.

For example, if you’re suffering from an iron deficiency in your diet, your doctor can adjust your meal plan to compensate for this, or if the deficiency is particularly severe, she may prescribe an iron supplement for your diet. If you suffer from frequent pangs of hunger that lead to overeating, an appetite suppressant might be prescribed to alleviate your sensations of hunger so that you can have an easier time staying on your diet.

#3: Safe, Effective Weight Loss Strategies

In a medical weight loss program supervised by an actual doctor, you have a plan for losing weight that takes into account your body’s needs. Unlike a fad diet that uses a “one size fits all” approach, your doctor considers your physical condition when creating your personalized plan.

For example, if you have a heart condition and cannot engage in rigorous activity (lifting heavy weights, engaging in high-intensity sprints, etc.), then many common diet and exercise plans would not be safe for you because of the risk to your heart health. Your doctor can take such conditions into account when creating a personalized plan, making an activity regimen that you can engage in without putting your heart health in unnecessary risk.

Also, many fad diets encourage you to lose weight as quickly as possible. While a desirable goal, losing too much weight too quickly can actually be dangerous. Your doctor can help you set weight loss goals that are aggressive (but safe) so that you don’t cause lasting harm to your own body.

#4: Expert Advice for After You’ve Met Your Weight Loss Goals

The big failure of many fad diets is that once you’re done with your weight loss, there is no plan for afterwards. For many people, a lack of planning and support after the program is finished leads to falling back into old patterns. Worse yet, some people gain more weight than what they lost while on the diet!

By consulting with the experts in medical weight loss programs such as the ones offered by Step Ahead Wellness, you can create plans for maintaining a healthy weight, such as formulating a meal plan you can keep up at home and an exercise routine to keep your body burning excess fat.

With some post-weight loss lifestyle advice, you can keep the pounds off well after the diet is over.

Learn more about how you can benefit from a medical weight loss program that’s supervised by a real Top Doc today!

Do You Need a Personalized Weight Loss Program?

Tags: Personal Weight Loss, Doctor Supervised Weight Loss, Weight Loss Center, wellness, Step Ahead Wellness Center

Is Medical Weight Loss Right for You?

Posted by deborah neiman on Mon, Sep 08, 2014 @ 02:58 PM

With the help of a doctor-supervised weight loss plan, meeting weight loss goals is much easier.Every year, thousands of men and women join the latest fad diets, hoping that “this time, things will be different.” For some, these programs may work for a time, as they drop a few pounds or a few inches from their waistline.

Unfortunately for many, joining a cookie-cutter diet and exercise plan simply won’t cut it. When joining a weight loss plan that treats the challenges of losing weight as something that is the same for everyone, the unique needs of specific individuals often get ignored.

If you have had problems losing weight and keeping it off in the past using popular fad diet and health programs, it may be time to seek the assistance of a medical weight loss program that is supervised by a real doctor.

Why Choose Doctor-Supervised, Medically-Assisted Weight Loss?

One of the major problems with most fad diets that are made for mass distribution is that they’re designed to be broadly applicable to the “average” person, not customized to the needs of an individual. The problem is that nobody is perfectly average; there is no one body type, metabolic rate, medical history, and level of activity that would perfectly describe everyone. All of these factors affect how well you will respond to specific diet and exercise programs.

While a simple diet and exercise regimen can do wonders for some, not everybody will see the same results. Sometimes, you might need a helping hand in order to meet your weight loss and health goals.

This is where a doctor-supervised medical weight loss program can be a huge benefit. Here, a physician gives you a thorough examination. Factors that a doctor performing an examination can determine include:

  • Preexisting Medical Conditions. Diet and exercise programs can be dangerous if you have preexisting medical conditions such as cardiopulmonary disease, diabetes, susceptibility to seizures, and musculoskeletal disorders, just to name a few examples. A physical exam can help identify such conditions so that your medical weight loss program can be designed in such a way as to not aggravate them.

  • Metabolic Rate. Different people burn calories at different rates. Knowing your metabolic rate allows your weight loss program to be designed in such a way as to maximize the results of your weight loss program.

  • Nutritional Needs. By testing your blood, many different nutritional deficiencies can be identified so that your custom meal or supplement plan can remediate this all too common issue. If your body isn’t getting the nutrition it needs, it can’t operate at peak efficiency.

This information allows the supervising doctor to create a weight loss plan that is unique to your needs, providing you with the edge you might need to meet your weight loss goals. Medical weight loss programs that are supervised by a doctor can be safer and more effective than dime-a-dozen, cookie-cutter fad diets because your medical needs are an integral part of the program’s design.

Is a Medical Weight Loss Program Right for Me, Though?

Is a doctor-supervised medical weight loss plan right for you?With the extra assistance of doctor-prescribed nutritional supplements and appetite suppressants, meeting your weight loss goal can be made much easier than with diet and exercise alone.

A medical weight loss program may be right for you if:

  • You want to lose weight and have not had much success with previous, non-medical programs in the past.

  • Dieting and exercise seem to have no impact on your body mass index, even when taken to extremes.

  • You find yourself becoming discouraged by constant frustration in meeting weight loss goals.

  • Your lifestyle and busy schedule prevent you from practicing a full exercise/diet routine.

If you have a history of medical problems, you will still want to consult with your doctor before beginning any weight loss regimen. Thankfully, with medically assisted programs such as the Step Ahead Program, your medical history and current condition are checked so that a safe, effective plan can be created just for you.

Using the services of Step Ahead Wellness’ lifestyle coaches can help you keep the weight off once you’ve met your goals.

Learn if a medically assisted, personalized weight loss program is right for you today!

Do You Need a Personalized Weight Loss Program?

Tags: medical weight loss solutions, Doctor Supervised Weight Loss, appetite suppressants

Healthy Medical Weight Loss for Better Health and Wellbeing

Posted by deborah neiman on Wed, Sep 03, 2014 @ 02:57 PM

A healthy medical weight loss program should promote both physical health and emotional wellbeing.One of the primary goals behind any diet and exercise program should be improving the health and wellbeing of the person taking part in the program. However, all too many diet and exercise programs take a cookie-cutter approach to helping people meet their weight loss goals.

What do we mean by a “cookie-cutter approach?” The cookie cutter approach is nothing more than a program that fails to take into account the unique needs of each person to participate in the program. Things such as individual metabolic rates, health and lifestyle are not taken into account in these programs.

Part of making sure that your weight loss program gives you the greatest improvements for your health and wellbeing is making sure that your unique needs are met; which is something that requires personalized, attentive care.

One way in which a weight loss plan can help you maximize your weight loss and health improvements is by determining if medically-assisted weight loss is right for you.

Meeting Weight Loss Goals Safely

For some people, diet and exercise alone aren’t enough to meet their weight loss goals. In fact, for some people, the kind of heavy activity an exercise routine usually demands can be unsafe. For example, if a person with osteoporosis were placed on a strength training regimen, that regimen might help to improve bone health in the long run, but the risk of severe injury is so high that simply supplementing calcium intake might prove to be much more reliable and safe in the long run.

A medical weight loss program can identify major medical conditions and dietary deficiencies, then create a personalized wellness plan just for you. By creating a personalized plan that takes your whole health profile into consideration, your results can be vastly improved as opposed to what could be achieved without the help of a doctor.

Such a plan takes into consideration how much activity you’ll need to lose weight, how much activity is safe for you, and your dietary needs to stay in good health while losing weight. To further improve your results, the doctor supervising your medical weight loss program can prescribe vitamin supplements and appetite suppressants to complement your diet and exercise routine.

How Supplements and Appetite Suppressants Help

For countless people, the demands of keeping up with a packed work schedule and the needs of their family doesn’t leave much time for following a generic diet and exercise routine. In fact, lack of time is one of the primary reasons why people so often turn to unhealthy fast food in order to satisfy their hunger.

Because of this, sometimes, you might need a little help to keep eating healthy and meet weight loss goals. This is where the use of doctor-recommended vitamin supplements and appetite suppressants can be a big help.

One of the leading causes of a failed diet is that dieters have a hard time resisting the temptation to go off-diet without help. Appetite suppressants help you fight the urge to snack and eat unhealthy foods by keeping your hunger in check. Used properly, appetite suppressants can help you safely stick to your diet plan.

Sometimes, it is nearly impossible to get ALL of the nutrients you need through a regular diet. This is where vitamin supplements prescribed by a qualified nutritionist can help you.Another one of the major problems with many fad diets is that while they restrict the intake of calories and fat, they can also end up cutting certain needed vitamins and minerals as well. Vitamin supplements prescribed by a qualified nutritionist help you by making sure that your body is receiving all of the vital nutrients it needs to function at peak efficiency, preventing many of the negative side effects associated with extreme dieting.

Only by thoroughly examining your physical condition can a doctor find out your nutritional needs and create a prescription for vitamin supplements that will provide a complete solution for improving your health and wellbeing. With continuous medical monitoring, these prescriptions can be updated as necessary throughout your weight loss program as your needs change.

Promote Your Health and Wellbeing

A successful weight loss program not only helps you shed pounds, it helps you to be more energetic and healthy. People who have successfully lost weight often report feeling more confident in their appearance and positive about their self-image. In short, losing weight not only helps you to be healthier, but it promotes mental well-being as well.

With the continued support of a trained physician and staff who are dedicated to making sure that you meet your weight loss goals, healthy medical weight loss programs such as Step Ahead Wellness’ OPTIFAST program can help you be healthier, more positive, and energetic. Learn if the OPTIFAST medical weight loss program is right for you today:

Do You Need a Personalized Weight Loss Program?

Tags: Weight Loss, Doctor Supervised Weight Loss, Nutrition, OptiFast

Medical Weight Loss Solutions at Your Fingertips

Posted by deborah neiman on Thu, Jun 19, 2014 @ 02:20 PM

Losing weight doesn't have to be a struggle.Every day, American men and women struggle with weight loss. Yet, for every person who manages to drop a few pounds, countless more people are left gaining weight, despite strict diet and exercise regimens.

Check out the best-selling books list, and you’ll likely see several different diet books in the top 20 at any given time. Yet, despite the massive amount of diet plans and self-help books on the subject of losing weight, obesity remains a huge problem.


Part of the problem is that these diet plans are usually concocted as a “one size fits all” solution; something to be marketed to the masses with no thought to the fact that every person is different. Even people who are closely related by blood, such as a brother and a sister, can have wildly different metabolic rates and personal habits that influence the way in which they respond to changes in their diet.

What makes one person lose fat and build muscle might not have much of an impact on another person. Some people may even have an easier time adhering to a strict diet than others, making certain kinds of diets easier for them. Hormone levels in men and women alike can affect how many calories they burn from exercise and how long they can maintain a workout.

With so many variables existing from person to person, creating a truly universal diet and exercise program that will work for every person seems impossible.

Overcoming Weight Loss Challenges

So, is the fight to lose weight hopeless, then? No, of course not. While there may not be one universally successful miracle cure for weight loss, there are medical weight loss programs that can definitely help you.

Meeting your weight loss goals can be an exhilarating experience.The key difference between these programs and the fad diets is that a medical weight loss program is overseen by a real physician who is tracking your needs. With a fad diet, you’re usually on your own. By creating a personalized weight loss program for you and only you, a medical program can address the unique elements of your biology that enable or prevent your weight loss.

For example, the Step Ahead Wellness program is a highly individualized approach that takes into account your metabolic rate, medical needs, and a complete plan for managing your calories, both in consumption and in exercise.

Beyond the personalized approach, the wellness program supports you through your weight loss with a dedicated staff of compassionate professionals who will work with you one on one to help keep you motivated and meeting goals.

You don’t have to try to face the challenge of losing weight on your own. Get the help of an effective, personalized weight loss program that has been proven to be effective time and time again.

Learn Why Now Is the Time for Your Success

Tags: Weight Loss, medical weight loss solutions, Doctor Supervised Weight Loss


Posted by deborah neiman on Tue, Jun 10, 2014 @ 06:53 AM

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Our fitness director/certified fitness trainer, Noelle Lusardi, has created a 12 week summer program to get you outside!  Join our Power Walk/Yoga Stretch In The Park classes every Wednesday night from 7 to 8pm, now through August 27th.  Email Noelle directly at for more information.


Enjoy the benefits of outdoor exercise as discussed in the New York Times article below.


From The New York Time: The
Benefits of Exercising Outdoors


February 21,
2013 12:01 am

While the
allure of the gym — climate-controlled, convenient and predictable — is
obvious, especially in winter, emerging science suggests there are benefits to
exercising outdoors that can’t be replicated on a treadmill, a recumbent
bicycle or a track.

You stride
differently when running outdoors, for one thing. Generally, studies find,
people flex their ankles more when they run outside. They also, at least
occasionally, run downhill, a movement that isn’t easily done on a treadmill
and that stresses muscles differently than running on flat or uphill terrain.
Outdoor exercise tends, too, to be more strenuous than the indoor version. In
studies comparing the exertion of running on a treadmill and the exertion of
running outside, treadmill
runners expended less energy
to cover the same distance as those striding
across the ground outside, primarily because indoor exercisers face no wind
resistance or changes in terrain, no matter how subtle.

The same dynamic has been shown
to apply to cycling
, where wind drag can result in much greater energy
demands during 25 miles of outdoor cycling than the same distance on a
stationary bike. That means if you have limited time and want to burn as many
calories as possible, you should hit the road instead of the gym.

there seem to be other, more ineffable advantages to getting outside to work
out. In a number of
recent studies,
volunteers have been asked to go for two walks for the same
time or distance — one inside, usually on a treadmill or around a track, the
other outdoors. In virtually all of the studies, the volunteers reported
enjoying the outside activity more and, on subsequent psychological tests,
scored significantly higher on measures of vitality, enthusiasm, pleasure and
self-esteem and lower on tension, depression and fatigue after they walked

Of course,
those studies were small-scale, short-term — only two walks — and squishy in
their scientific parameters, relying heavily on subjective responses. But a study last year of older
found, objectively, that those who exercised outside exercised
longer and more often than those working out indoors. Specifically, the
researchers asked men and women 66 or older about their exercise habits and
then fitted them all with electronic gadgets that measured their activity
levels for a week. The gadgets and the survey showed that the volunteers who
exercised outside, usually by walking, were significantly more physically
active than those who exercised indoors, completing, on average, about 30
minutes more exercise each week than those who walked or otheStudies haven’t
yet established why, physiologically, exercising outside might improve
dispositions or inspire greater commitment to an exercise program. A few small studies have found
that people have lower blood levels of cortisol, a hormone related to stress,
after exerting themselves outside as compared with inside. There’s speculation,
too, that exposure to direct sunlight, known to affect mood, plays a role.

But the
take-away seems to be that moving their routines outside could help reluctant
or inconsistent exercisers. “If outdoor activity encourages more activity, then
it is a good thing,” says Jacqueline Kerr, a professor at the University of
California, San Diego, who led the study of older adults. After all, “despite
the fitness industry boom,” she continues, “we are not seeing changes in
national physical activity levels, so gyms are not the answer.”

Tags: Exercise, losing weight tips, losing weight fast, medical weight loss solutions, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, doctor supervised weight loss center, best weight loss, Weight Loss Center, lose weight fast, Step Ahead Wellness Center


Posted by deborah neiman on Tue, Jun 03, 2014 @ 06:08 AM


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Tags: losing weight tips, summer weight loss, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, doctor supervised weight loss center, personal training, diet to lose weight, lose weight in 2014, lose weight fast, Step Ahead Wellness Center


Posted by deborah neiman on Wed, May 28, 2014 @ 12:55 PM

We are taking you outside this summer with our weekly Wednesday night


Finish your hump day with this amazing hour of movement.  See details below...

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Tags: losing weight tips, physician weight loss program, losing weight fast, Diet and Nutrition, Doctor Supervised Weight Loss, Personal Trainers, lose weight, Yoga classes, weight loss goals, diet to lose weight