Step Ahead Wellness Center Blog

Tips to Avoid Tempting Halloween Sweets

Posted by deborah neiman on Mon, Oct 28, 2013 @ 02:54 PM

Tips to Avoid Tempting Halloween Sweets

Keep your weight loss on track during the Halloween season with our simple strategies to enjoy the holiday without sacrificing your diet.

By Cynthia Pearson Reviewed by Melina Jampolis, M.D., 2009

Halloween brings many sweet temptations, each luring you away from heart-healthy eating. Our tips will help you navigate the ghoulish season with confidence -- from treat shopping to dealing with candy leftovers.

Rule No. 1: The basics of healthy eating don't go away during a holiday.

"Eat well," says Joanne Larsen, M.S., R.D., L.D. "Three nutritious meals with no more than four hours between them will keep you sated." Satisfied, with your blood sugar in check, the sight and smells of Halloween temptations -- be they waving from the grocery aisle, your candy-stocked cupboard, or a friend's party -- are less intense.

Most of us do better with healthy snacks between meals, so be sure to include them in your eating plan, Larsen says. Planning (not grabbing) is the key to keeping your overall daily intake of calories, fat, sodium, and cholesterol on track

Another tip: Stay hydrated, because thirst often masquerades as hunger. You may be tempted to eat a Halloween treat when you're really just thirsty.

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    • Buy Candy Late

       

      Having tempting candy around can be a big diet challenge. "There's no logical reason to purchase candy in advance of trick-or-treat night," says Jane Hemminger, R.D., L.D.

      Resist the urge to buy a bag of Skittles a month before the big night. By only storing the goodies for 24 hours, you can save yourself a lot of temptation. Also, you can usually find big discounts on candy sold that late.

       

    • Buy Candy You Don't Like

       

      Keep cravings at bay by purchasing treats that won't interest you. "Select trick-or-treat candy that you don't personally enjoy," says Jane Hemminger, R.D., L.D. "Then you won't be tempted to eat it."

      Not a coconut fan? Buy coconut-filled chocolate candy for your trick-or-treaters. Or maybe nut-filled treats don't tempt you -- Snickers or peanut M&Ms may be a good solution for your candy dish.

       

    • Store Halloween Treats Out of Sight

       

      Joanne Larsen, M.S., R.D., L.D., notes that we're much more likely to dip into food, regardless of whether we're hungry, when it's within view and in 2 yards' reach. So, store treats in drawers, behind doors, on high shelves, or in out-of-the-way pantries.

      Better yet, resist the temptation to open the bag. Once it's open, it's too easy to slip in for a quick bite.

       

      Eat Just the Best Parts of the Treat

       

      Baking Halloween treats at home can be its own temptation. Here's a trick: Don't eat the whole treat, just go for your favorite part. For example, if you love the tops of cupcakes best, eat just them; there's no rule saying you must also eat the base of the cupcake. It's not a free ride -- you're still consuming calories and fat -- but you're slimming down your totals with the smaller portion.

      Also, get rid of additional servings of Halloween candies. It's not budget-conscious, but it is belly-conscious. For example, if you love mellowcrème pumpkins but can't find them in a single-serving pack, set aside your allotted amount, then sit and nibble at each one, slowly, attentively. Then toss what remains

      This may seem wasteful, but in lieu of eating the whole bag during a sweet craving, give yourself permission to let the rest go. Or have a back-up plan like a friend at work who also enjoys the treats and will take the extras off your hands.

       

      Enjoy Parties for the Atmosphere, Not the Food

       

      Attend Halloween parties for the fun and friends, not the food. Note: Parties are full of fun distractions, including fun decor, making it a challenge to fully enjoy food and drink. Why waste allotted indulgences then?

      Joanne Larsen, M.S., R.D., L.D., suggests these Halloween party tips:

      - Have a healthy snack before you go so you arrive sated.
      - Plan ahead what you'll allow for food and drink, then stick to your plan.
      - Choose a small plate, allow yourself one trip to the spread, and sit and savor your food.
      - Position yourself away from food during the Halloween party.

      • Make Your Own Halloween Treats

         

        Halloween party is going to be full of tempting treats. Bring your own dish that you know you can healthfully enjoy.

        Be sure to bake shortly before the party rather than in advance so the dish won't tempt you for days. Divvy up any leftovers right at the party -- don't plan to take any home with you.

         

        Handle Halloween Temptation at the Workplace

         

        In a meeting where treats are served? You're a captive candy audience. "It's really, really difficult to pass up treats when someone brings them to the morning staff meeting and plops them on the table," says Jane Hemminger, R.D., L.D. "If you just can't resist, sample one small goodie or even just a bite-sized piece. Once everyone's had their turn at the offering, say, 'These look so good!' and move them to a side table where anyone wanting more will have to be deliberate about it or wait until the meeting's dismissed."

        This may seem a gutsy move, but most likely others will be grateful.

        If your workplace is a Halloween-treat offender (either before the season when coworkers are shopping or afterward when they dump their extra treats on the office), then hold off people by stocking the communal treat dish yourself. Hemminger suggests stocking the dish with treats you don't like so you won't even be tempted or fill it with healthier choices, such as plain nuts or small portions of these Heart-Healthy-approved candies.

        Another strategy is to reroute your normal walking path if you pass baskets of tempting candy. If you don't see it and aren't reminded of the treats, it's a lot easier to say no.

         

        Pack Sugar-Free Chewing Gum

         

        One simple, cheap strategy that works wherever temptation strikes -- at home, the workplace, or while shopping -- is to keep a stash of sugar-free gum on hand.

        "Faced with a temptation -- say, a sweet-smelling candy aisle or a pan of goodies awaiting departure to a party -- you can pop a piece of gum, deflecting temptation with bit of sweet chewing," says Jane Hemminger, R.D., L.D.

       

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STICK WITH YOUR EXERCISE ROUTINE... Here's How!

Posted by deborah neiman on Fri, Oct 25, 2013 @ 12:17 PM

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Almost everyone has days where they don’t feel like exercising, but when
those days become too frequent and you completely lose your motivation to work
out that it becomes a problem. Research shows that half the people who start an
exercise program quit within six months. Those aren’t very encouraging
statistics, are they?

Most people begin a new exercise program with enthusiasm, but that
enthusiasm dwindles over time. Sound familiar? If you’re having trouble getting
motivated or are having problems sticking with your workouts, one of these
exercise motivation zappers could be the problem.

You’re Creating Too Many Barriers to Working Out

KISS (keep it simple stupid) applies to exercise too. One of the reasons
people lose their motivation to exercise is they make it too hard to get
started. If you have to get dressed, get in your car and drive to a gym, it’s
easy to find a reason not to do it. That’s when home workouts have the
advantage. Keep a DVD handy, push a few buttons and you have an instructor to
show you what to do and keep you motivated. You’ll be more enthusiastic if you
don’t have to jump through hoops to get your workout done.

You’re Bored

If you’re doing the same workout over and over, doing a different workout
can rekindle your enthusiasm. Try a new workout DVD instead of the same, old,
same old.

Exercise CAN make you look better in a pair of shorts or a swimsuit but
that shouldn’t be your primary motivation for doing it. Research shows that
people who exercise for health reasons – to feel better or relieve stress – are
more likely to stick with it. Exercise to feel stronger, have more energy and
to feel more empowered – don’t do it only to lose weight or inches off your
waistline.

You’re Overtraining

If you’re working out an hour or more every day without taking breaks,
you’re probably losing your motivation due to burnout. Take at least one full
day off a week and don’t be afraid to do a light workout when you don’t feel up
to a high-intensity one. Try a yoga workout for a change or work on flexibility
and balance. Make sure you’re sleeping enough and getting adequate nutrition.
It’s hard to stay motivated when you’re cutting back on calories too much or
skimping on sleep.

You’re Expecting Too Much Too Soon

Another reason people lose their motivation to exercise is because they
have unrealistic expectations. They expect to see results quickly and lose
their enthusiasm when they don’t. Again, it’s important to work out for the
right reasons – better health and more energy – not to change the number on a
scale. Nevertheless, keep in mind that it takes time to lose inches and see
more muscle definition. Don’t have unrealistic expectations.

A fitness journal helps you set goals, chart your progress and, yes, it can
keep you motivated too. When you write everything down, you can look back and
see how far you’ve come and it helps to keep you accountable. Don’t just write
down the exercises you do and your weight and measurements, document your goals
so you can look back and see why you started exercising in the first place.
Sometimes you need a reminder to help you stay on course.

 The Bottom Line?

Don’t let these exercise motivation zappers keep you from reaching your
goals. Make sure you HAVE goals, are exercising for the right reasons and
aren’t overdoing it or allowing yourself to become bored. Working out is one of
the best things you can do to stay healthy and to have more energy to enjoy
life to its fullest

For more fit tips contact our fitness trainer, Noelle Lusardi at noelle@stepaheadwellnesscenter.com, www.stepaheadwellnesscenter.com.

 

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5 WORST HALLOWEEN CANDIES - HOW TO INDULGE WITHOUT RUINING YOUR DIET!

Posted by deborah neiman on Wed, Oct 23, 2013 @ 01:08 PM

 

halloween candy surrey bc

A cocker spaniel weighs about 24 pounds. You know what else weighs 24 pounds? The
heft of candy the average American gobbles down each year, a big chunk of that
falling to our waistlines in the days before and after Halloween. Fun size? I
don't think so—unless it's fun being size 16. These stats could very well turn
you as white as a ghost:


  • Three miniature Reese’s Peanut Butter Cups—the kind you find in office candy bowls and trick-or-treat-bags—fill your belly with more sugar than a glazed doughnut.

  • Half a pack of Skittles has more sugar than a scoop of Haagen-Dazs Cookies and Cream Ice Cream. 

  • Nine Twizzlers carry as many calories as a Wendy’s Double Stack Burger.

These are some spooky treats. And Halloween is only the beginning of the eating season: Thanksgiving and Christmas are just around the corner. If you want to see your feet come January, start by conquering the sugar fest that’s nearly upon us. Here's your plan for surviving the scariest night of the year for your waistline. 

WORST “FUN SIZE” CANDY BAR

Butterfinger Bar (fun size bar)

100 calories

4 g fat (2 g saturated)

10 g sugars

Again, fun for whom? Your cardiologist? By calling it “fun,” food marketers are cleverly pulling your attention away from the fact that candy bars are flab-inducing logs of concentrated fats and sugars. And Butterfinger is the worst offender—there's no quicker way to swallow 100 calories.

Eat This, Instead!

3 Musketeers (fun size bar)

63 calories

2 g fat (1.5 g saturated)

10 g sugars



SURVIVAL TIP #1: Toss the candy bowl

Alabama researchers found that people who have snacks within reach when they're watching TV consume more calories per day overall. But instead of simply relocating the bowl to another table, limit the potential for mindless munching by keeping the candy bagged and in the cupboard.



SURVIVAL TIP #2: Consume drinks before treats

Drinking 16 ounces of water before a meal fills the stomach, quells hunger, and helps you lose weight, according to a study presented at the National Meeting of the American Chemical Society. Use this strategy to help tamp your candy cravings. Just don't substitute a sugary beverage for the water or this strategy will backfire: A can of soda has more sugar than two Hershey’s Take 5
bars.

WORST FRUITY CANDY

Brach’s Airheads (3 pieces)

140 calories

1.5 g fat (1 g saturated)

19 g sugars

Here’s the basic formula for an Airhead: Sugar and filler carbohydrates, artificial colors and flavors, and partially hydrogenated oils—a source of trans fat. Don’t get me wrong. It’s not like our Eat This Instead, Dum Dums, are nutritional paragons, but they do have two noteworthy advantages over Airheads: They have no heart-wrecking oils, and they're hard candy. That means
they dissolve slowly on your tongue, letting you enjoy the sweetness over time.

Eat This, Instead!

Spangler Dum Dum Pops (3 pops)

77 calories

0 g fat

105 g sugars



SURVIVAL TIP #3: Work out on Halloween morning

Lifting weights reduces levels of blood sugar by 15 percent for more than 12 hours after you’ve left the gym, according to research from Syracuse University. Why does that matter? Some of the sugar you consume will stay in your blood stream, providing energy to your cells, instead of pitching a tent in your belly. 

SURVIVAL TIP #4: Switch to dark chocolate

It won’t necessarily save you calories, but dark chocolate boasts a bevy of health benefits that milk chocolate can’t claim. Flavonoids in the cocoa help keep your arteries soft, decreasing your risk of cardiovascular disease. And according to new research, a compound called epicatechin might help prevent brain damage from stroke. Keep a bar on hand to nibble on any time you have a craving. Seek out those bars with at least 60% cocoa.


WORST MINIATURE CANDY BARS

Twix Miniatures (3 pieces)

150 calories

8 g fat (6 g saturated)

15 g sugars

Twix has the worst saturated fat profile of any candy in your kid’s trick-or-treat bag. Think about it like this: Each one of these bite-sized candies carries 10 percent of the saturated fat you should consume in an entire day. Switch to Tootsie Rolls and you’ll cut your calories by more than half and trim your total fat intake by a whopping 81 percent.

Eat This Instead!

Tootsie Roll (3 pieces)

70 calories

1.5 g fat (0.5 g saturated)

9.5 g sugars

SURVIVAL TIP #5: Chew gum

Sort through any trick-or-treat bag and you’ll undoubtedly discover a handful of Super or Dubble Bubble—those small pink cubes wrapped in old-fashioned, end-twisted candy papers. Instead of plowing through the chocolates and taffies, throw a big gob of the gum in your mouth. The chewing suppresses cravings, and each piece has only about 15 calories.


SURVIVAL TIP #6: Don’t hand out your favorite candy

If your favorite candy is Milk Duds, and you’re handing out Milk Duds all night, doesn’t it seem likely that you’re going to wind up with a pound of chocolate and caramel in your stomach by night’s end? Of course! And that’s not even factoring in how many Duds you’ll plow through as they sit on the counter in the days leading up to Halloween. Choose something less tempting.


WORST CHEWY CANDY

Brach’s Milk Maid Caramels (4 pieces)

160 calories

4.5 g fat (3.5 g saturated)

16 g sugars

"Milk Maid” sounds a lot like "Milk Made,” doesn't it? Very clever, Brach's! This candy contains a couple milk derivatives (whey and “lipolyzed butter fat”), but it hardly constitutes a dairy product. Plus, 90 percent of the fat is saturated. That’s bad news for your heart. If you enjoy the challenge
of fighting chewy candy out of your teeth, switch over to Now and Later and save more than 100 calories per serving.

Eat This, Instead!

Now and Later (4 pieces)

53 calories

0.5 g fat (0 g saturated)

10 g sugars



SURVIVAL TIP #7: Keep the candy-calorie load to 400

The fewer calories you take in during candy season, the better off you’ll be
heading into turkey season. So if you worry that you risk overindulgence, set a
caloric limit and hold yourself to it. Four hundred is a good number—indulgent
yet not overly destructive. That means you could eat every “Eat This Instead”
on our list, and have 65 calories left for one of your personal favorites.



SURVIVAL TIP #8: Don’t skip dinner

A healthy dinner will take the edge off your candy craving, not to mention
temper the blood-sugar rush that converts your body into a flab factory and
puts you at risk for diabetes. What you want is a meal rich with fiber and lean
protein—think chicken breast with vegetables. 


WORST NOVELTY CANDY

Reese’s Pumpkin

170 calories

10 g fat (3 g saturated)

16 g sugars

This one should send your gimmick radar into the red zone. It’s simply an oversized peanut butter cup shaped like a pumpkin. What price novelty? Nearly two-thirds more calories than a regular Reese’s peanut butter cup! Grab two bite-size Reese's instead—you'll save more than half the calories, fat, and sugar. 

Eat This, Instead!

Reese's Bite Size Peanut Butter Cups (2 pieces)

72 calories

4 g fat (3 g saturated)

6 g sugars

SURVIVAL TIP #9: Take it outside

The worst thing you can do on Halloween night, after most of the trick-or-treaters have cleared off the street, is set your candy bowl by the door where you can grab a handful every day on your way out. Noshing 300 extra candy calories a day will add a pound of flab to your frame in less than two weeks. Instead, set the bowl on the porch before you go to bed. The leftover candy will be gone by morning, guaranteed.

SURVIVAL TIP #10: Remember: Halloween is a one-day event

A study in the journal of Nature Neuroscience found that eating junk food doesn’t just satisfy cravings—it creates them. That’s right; junk food is addictive. Limit your sugar splurging to October 31. If you start a week early, you’re going to have a serious candy habit to break after Halloween. You might find it to be frightfully difficult.

FOR MORE FIT TIPS CONTACT OUR CERTIFIED TRAINER NOELLE LUSARDI AT stepaheadwellnesscenter.com

 

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WALK YOUR WAY TO GOOD HEALTH!

Posted by deborah neiman on Wed, Oct 16, 2013 @ 12:25 PM

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Walking... It's the simplest positive change you can make to effectively improve your heart health.  Research has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you:

  • Reduce the risk of coronary heart disease

  • Improve blood pressure and blood sugar levels

  • Improve blood lipid profile

  • Reduce the risk of osteoporosis

  • Reduce the risk of breast and colon cancer

  • Reduce the risk of non-insulin dependent (type 2) diabetes

Plus you'll burn on average 250-300 calories!  For more fit tips visit our website at www.stepaheadwellnesscenter.com or contact our fitness director Noelle Lusardi at noelle@stepaheadwellnesscenter.com.

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STRENGTH TRAIN TO LOSE WEIGHT

Posted by deborah neiman on Wed, Oct 09, 2013 @ 12:58 PM

 

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Strength training is important if you’re trying to lose weight. Many people
focus too much on cardio when trying to lose body fat but that approach is
short-sighted. You want to lose body fat, not metabolically-active muscle
tissue. Why is strength training so important? Having a greater proportion of
muscle to fat subtly boosts your metabolic rate. Muscle is definitely your
friend when you’re trying to shed body fat. Ultimately you need a fitness
program that balances cardio with strength training. Here are some tips for
strength training when you’re trying to lose body fat.

Focus on Compound Strength Exercises

Compound strength exercises are ones that target more than one muscle group
at a time. They include such exercises as squats, pull-ups, bent-over rows,
bench press and deadlifts. The more muscle groups you use during a strength
training exercise, the more calories you’ll burn. Plus, using more muscle
groups has a greater metabolic effect. That means there’s greater activation of
fat-burning hormones like growth hormone, testosterone and catecholamines.

Isolation exercises that work only one muscle group are still important for
shaping muscles and building symmetry but they burn fewer calories and have
less of a metabolic effect relative to compound exercise. If your goal is
weight loss, focus on strength exercises that use more than one muscle group at
a time. Make your strength moves compound and dynamic. When doing lunges,
combine them with bicep curls. With squats, do an overhead press. Use as many muscle
groups as possible. This will burn more fat.

Work Large Muscle Groups

You burn more calories when you target the larger muscle groups in your
lower body rather than your arms and shoulders. A compound movement like the
squat targets large lower body muscle groups and burns significantly more
calories than upper body isolation exercises like biceps curls or triceps
kickbacks. Don’t neglect your upper body but focus more on compound, lower body
exercises to increase the calorie burn and activate fat-burning hormones.

 Lift Heavy

Some people who are intent on losing weight are afraid to lift heavy
because they think it will make them bigger. It’s hard for females to build
enough muscle mass to look bulky. Lifting heavy, especially using your lower
body, turns on fat-burning hormones and revs up your metabolism. On the other
hand, lifting light weights will have little impact on your metabolism or the
shape of your muscles. The most it will do is build muscle endurance. You can
suck up a lot of time lifting light weights and get very little return. Go for
the challenging weights and stop worrying about getting bulky.

Make a Portion of Your Cardio High Intensity

Just as lifting heavy weight and targeting multiple muscle groups helps you
burn more fat so will high-intensity cardio. Short periods of high-intensity
cardio forces your body to work harder during and after a workout. After your
workout is over, there’s an after-burn effect that makes your body burn more
energy for hours afterwards. You don’t get that when you do cardio at a
comfortable pace. Losing fat is all about breaking out of your comfort zone.
Think high-intensity interval training when you’re trying to lose body fat.
You’ll accomplish more in less time.

Circuit Training

One or two days a week, do circuit strength training. With circuit training
you do strength training sets with little or no rest between exercises. Moving
quickly from exercise to exercise without rest burns more calories and
maximizes the amount of volume you can do during a single training session.
That means it’s a timesaver too. It’s the ultimate in cross-training since
you’re building strength while keeping your heart rate up since you’re not
stopping to rest. Research shows circuit training causes greater release of
growth hormone. That helps mobilize fat. Plus, circuit training has
cardiovascular conditioning benefits as well.

 The Bottom Line?

Strength training should be a part of your fitness program even if your
primary goal is to lose body fat. Make sure you’re not putting strength
training on the back burner to focus on cardio.

For more fit tips, contact our fitness director/certified trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com

 

References:

Journal of Strength and Conditioning Research. (2011) Sept. 25(4).
2519-2527.

IDEA Fitness. “New Insights into Circuit Training”

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FALL INTO FITNESS WITH STEP AHEAD!

Posted by deborah neiman on Wed, Oct 02, 2013 @ 06:02 AM

 

FallIntoFitness (2)

Let Us Help You Reach Your Health & Fitness Goals With Our "Triple Threat" Team... Physician, Dietician, Trainer!

Don't Delay... Call Today!

908-470-2235

www.stepaheadwellnesscenter.com

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GET FIT OUTSIDE THIS FALL!

Posted by deborah neiman on Fri, Sep 13, 2013 @ 02:14 PM

 

FallWalk

Turn off the TV, move away from the computer and put down the electronic gadgets!  Fall
is here and it's the perfect season to exercise outdoors. With the cool crisp air, the trees beautifully adorned in their metallic colors and the wonderful autumn smells, outdoors is the place to be. Walking, hiking, biking and rollerblading are some easy-to-do activities that provide you the
opportunity to have fun outdoors while keeping fit.

Walking is one of the easiest and best ways to exercise. It's easy on the joints and you
don't need any fancy equipment, just a good pair of walking shoes. Get into a good fitness routine by taking a walk after dinner. Discover park trails and take in some new scenery. Activities that involve walking, such as apple and pumpkin picking, are fall activities that you, your family and your friends might enjoy.

Take a bike ride around the block or in a local park, or try rollerblading. Fun for people
of all ages, rollerblading improves fitness and stamina levels. You only need minimal equipment to get started - just skates and protective gear, and you're good to go.

Outdoor chores can also provide exercise and there's the obvious advantage of adding curb
appeal to your house. Raking, weeding and lifting burn calories and provide a good cardio workout. Consider planting a fall garden so you can be active outdoors and later enjoy its beauty.

Heading out into nature is a great way to soak up this colorful season and enjoy the
outdoors before the cold weather sets in. Try exercising with a friend or family member with a similar fitness level so that you can encourage and support each other in your quest for fitness.

Exercising outdoors can provide healthy advantages for your mind as well as your body.

Always consult your physician before starting a new exercise regimen.

For more fit tips contact our certified personal trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com

 

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DRINK UP TODAY!!

Posted by deborah neiman on Fri, Sep 06, 2013 @ 01:36 PM

Replace your favorite soft drink with water to help reach your weight loss goals!!

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GET FIT THIS FALL WITH THESE TIPS!

Posted by deborah neiman on Wed, Sep 04, 2013 @ 01:41 PM

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Not only is fall one of the best times to be outside, it's also one of the best times to get started on a fitness routine. Getting used to healthy habits now will help you get through the often tough-to-get-through holiday and winter seasons. Here's some tips for making the most of this time of year:

1.
Take advantage of the weather.
At this time of year, there's no better time to enjoy all the hiking and biking trails around! Get out and enjoy the picturesque landscapes.

2.
Get off the couch.
Love watching the new fall season of your favorite shows? Instead of parking it on the couch, watch them while on a treadmill or fitness bike at home.

3.
Exercise during practice.
If you're running around with the kids to and from soccer practice, instead of hanging out in a foldable chair on the sidelines, try taking a walk around the field with some of the other parents,
or go at it alone for some peace, quiet and exercise.

4.
Try hearty fall vegetables.
Pumpkins and varieties of squash offer tons of vitamins. Go beyond pumpkin pie and try things like butternut squash bisque.

5.
Try something new.
Many gym classes get started in the fall, so look for something that interests you, from zumba to pilates.

6.
Make exercise a part of your life.
Park a little farther from work, take the stairs instead of the elevator, walk over to your neighbor's house instead of driving.

7.
Stop eating out.

If you can't resist the temptation of fast food or going out to a nice restaurant, try cooking at home for a week. Look for easy recipes that take 30 minutes or less so you won't feel like it's too much of a burden on your time.
Staying in is often better for you and usually costs a lot less.

8.
Encourage outdoor playtime.
If you've got kids, instead of sitting them in front of the TV, have them help you rake leaves or take them through a corn maze or pumpkin patch. Making an activity fun for them will also make it more fun for you.

9.
Find a friend.

It's often easier to keep up your motivation when you go to a new exercise class or take a walk with a friend you enjoy spending time with.

10.
Stick with it.

It takes your body about 30 days to get used to a new routine. Try to stick it through for that time, and you might find it easier to keep it going through the winter months.

For more fit tips, contact our fitness director/certified trainer, Noelle Lusardi, at noelle@stepaheadwellnesscenter.com!

Tags: Exercise, Weight Loss, diet, vegetarian, fitbit, Diet and Nutrition, healthy eating, fat burning classes, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Bridal Boot Camp, Physician Weight Loss, Nutrition, lose weight, bootcamp classes, online nutrition, Physician Weight Center, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Yoga classes, health, Step Ahead, wellness, exercise classes, group exercise, kickboxing classes, lose weight fast

SIGN UP FOR STEP AHEAD'S 6 WEEK CORE YOGA SERIES TODAY!! Series begins Wed, Sept. 4

Posted by deborah neiman on Fri, Aug 30, 2013 @ 01:42 PM

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WE ARE THRILLED TO BRING YOU
OUR *NEW* 6 WEEK CORE YOGA SERIES!!!

       Build strength in core muscles, arms, legs, and abs

         Open hamstrings, hips, and side bodies

 

When:
Wednesday evenings

Date:
Series begins September 4

Time:
5:30-6:30; 6:30-7:30

 *email noelle@stepeadwellnesscenter.com to sign up, space is limited to 3 participants per class. Reserve your spot TODAY!!

Tags: Personal Weight Loss, Exercise, Weight Loss, Sari Greaves, vegetarian, fitbit, Diet and Nutrition, fat burning classes, summer weight loss, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, toning classes, Step Ahead exercise classes, Physician Weight Loss, Nutrition, online nutrition, Physician Weight Center, OptiFast, personal training, kickboxing, toning, toning walk, muscle conditioning classes, Yoga classes, Step Ahead, wellness, exercise classes, group exercise, kickboxing classes