Step Ahead Wellness Center Blog

Quick 4-Ingredient Parmesan Salad

Posted by deborah neiman on Wed, Apr 30, 2014 @ 02:19 PM

parsley parm salad

Fill up on good, fresh, real food. Try this 4-ingredient salad as a refreshing Spring time lunch or as a topping to lean protein such as grilled seafood, flank steak, or chicken breast. Adapted from Bon Appetit, May 2014 issue.

1 tablespoon extra virgin olive oil

2 cups fresh flat-leaf parsley leaves

½ cup Parmesan cheese, shavings (about 2 oz.) (Hint: Use store-bought shaved parmesan cheese or create your own parmesan shavings using a vegetable peeler)

1 tablespoon fresh lemon juice

Ground pepper (optional)

Toss parsley, Parmesan, lemon juice, and olive oil in a medium bowl. Season with ground pepper and more lemon juice, if desired.

Makes 4 salad servings, 100 calories per serving

parsleyUsed to perk up dishes with its fresh green flavor and color, parsley can be much more than a garnish. There are more than 30 varieties of parsley, but the most common are curly-leaf and the more pungent Italian or flat-leaf parsley. Flat-leaf parsley has a more robust flavor and is preferred for cooking, while the curly variety is associated with decoration.

How to select; Choose bright green leaves that show no sign of wilting.               How to store: Rinse and wrap in a paper towel and then a plastic bag. Refrigerated it will last for a week. You can freeze parsley! Just clean, chop and let dry; then put in little baggies and seal.
How to prepare: The leaves are most commonly used, however the stalks are good for adding flavor to stocks.
Matches well with: chicken, eggplant, eggs, fish, game, lentils, mushrooms, mussels, pasta, peas, potatoes, poultry, rice, seafood, tomatoes, zucchini, lemon

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POWER WALK/YOGA STRETCH CLASSES IN THE PARK... STARTING JUNE 4... RESERVE YOUR SPOT NOW!

Posted by deborah neiman on Tue, Apr 29, 2014 @ 10:03 AM

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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Rainy Day Workout!

Posted by deborah neiman on Tue, Apr 29, 2014 @ 09:59 AM

Don't let this rainy weather curtail your fitness routine.  Bring it indoors with this intense 25/50 workout that sure to help you tone up, and burn fat!

For more fit tips, contact Step Ahead Wellness Center's fitness director, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com.  And check out our weight loss programs and special offers at www.stepaheadwellnesscenter.com.

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AMP UP YOUR ENERGY WITH THESE PRE-WORKOUT SNACKS!

Posted by deborah neiman on Tue, Apr 22, 2014 @ 05:42 AM

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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
feeling.

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.

3. Bananas

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.

4. Oatmeal

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
of flavor.

 5. Smoothie

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.

6. Eggs

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 noelle@stepaheadwellnesscenter.com and visit our website at www.stepaheadwellnesscenter.com
for our latest weight loss programs and specials and for weight loss tips.

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Quick Easter & Passover Weight Loss Recipes

Posted by deborah neiman on Wed, Apr 16, 2014 @ 02:54 PM
http://stepaheadnj.web3.hubspot.com/Portals/37996/docs/EASTER AND PASSOVER.doc

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Step Ahead's Fitness Director, Noelle Lusardi's, Rainy Day Workout!

Posted by deborah neiman on Tue, Apr 15, 2014 @ 06:34 AM

Don't let today's rain sideline your fitness routine.  Below is a heart pounding, calorie blasting indoor workout that's sure to rev your metabolic engine.  Enjoy!

 

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For more fitness tips contact our fitness director, Noelle Lusardi, directly at Noelle@stepaheadwellnesscenter.com and visit our website www.stepaheadwellnesscenter.com for all of our weight loss tips and weight loss program specials.

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Spring Challenge at Step Ahead... Earn a Fit Bit!

Posted by deborah neiman on Fri, Apr 04, 2014 @ 06:45 AM

Get Paid to Lose Weight with Step Ahead!

We will reward you as you progress and meet your ongoing weight loss goals with our "Cash for Fat" program. 

The ultimate reward is a FREE Fit Bit!  See our full rewards program below.  Call today for more information, 908-470-2235.  And visit our website at www.stepaheadwellnesscenter.com for all of our weight loss programs and specials.

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Schedule Your FREE TRX Training Session Today!

Posted by deborah neiman on Fri, Apr 04, 2014 @ 06:17 AM

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Step Ahead's fitness director/certified fitness trainer, Noelle Lusardi, is offering FREE 30-minute training sessions next week only!  Call today to schedule your session 908-470-2235, timeslots are filling up quickly.

TRX training will blast calories and challenge your muscles and cardio endurance like never before in as little as 30 minutes.  If you're looking to jumpstart your weight loss goals and get fit before summer, train with us and TRX!

Pictured is our awesome client Julie demonstrating a TRX row during her training last night! For TRX questions or for more info email Noelle directly at Noelle@stepaheadwellnesscenter.com.  For more information on our weight loss programs and specials visit www.stepaheadwellnesscenter.com.

We look forward to seeing you soon!

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Step Ahead Brings Fitness Classes to Local Companies!

Posted by deborah neiman on Thu, Apr 03, 2014 @ 12:16 PM

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Our fantastic Yoga Instructor, Alyssia Saporito, takes employees at Peapack Gladstone Bank through another week of great classes!

Interested in bringing fitness classes to your company?

Call today for details -- 908-470-2235, or email our fitness director, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com.

 

Let us bring fitness to you!

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'Tis The Allergy Season... here are some tips to ease symptoms during outdoor exercise

Posted by deborah neiman on Thu, Apr 03, 2014 @ 12:05 PM

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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

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