Step Ahead Wellness Center Blog
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We are taking you outside this summer with our weekly Wednesday night
POWER WALK/YOGA STRETCH CLASSES IN THE PARK START NEXT WEEK!!!
Finish your hump day with this amazing hour of movement. See details below...
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
ALL CALORIES ARE NOT CREATED EQUAL!
One of the most dangerous lies of mainstream weight-loss advice
is the notion that a calorie is a calorie is a calorie, and if the number of
calories you consume is fewer than the number you burn, you will lose weight.
Many struggle with their weight, even as they follow this
advice. They count calories and exercise, yet the numbers on the scale never
budge. Or even worse: the numbers grow higher.
The laws of physics correctly say that if you burn more calories
than you consume you will eventually lose weight. This is a scientific fact,
but hidden in this fact is your metabolic rate is not a static number and the
food you eat as well as other factors can cause your metabolism to fluctuate
throughout the day and over longer periods of time.
These and other factors make accurately determining your
calories burned very difficult.
When combined with overly optimistic and often incorrect
calories consumed as well as thyroid and hormone issues, it easy to see why so
many people calculate calories needed to lose weight wrongly.
Fat Storage is a Complex Metabolic Process
The idea that you will successfully lose weight if you eat less
and exercise more is continually disproved, but is still often repeated as
Fat storage–how much is stored, where it is stored, and how much
is used as fuel for the body–is determined by the actions of a variety of
enzymes and hormones. How your body processes the nutrients that become fat is
based on genetics and the foods you choose.
You can see evidence of this fact in the people around you: A
pregnant woman’s hips and thighs increase in size, even if she’s usually slender.
One person is thin and struggles to gain weight, while another person is
overweight in spite of hours in the gym and skipped meals.
The foods you eat, especially those that elevate blood sugar
levels, have a tremendous impact on how much fat is burned and how much is
stored. This is why low-carb diets are so effective. These diets eliminate the
foods that spike your blood sugar and promote the release of fat-storing
The Source of Calories Matters
Does it make a difference if you take in 100 calories from a
cupcake or the same amount of calories from chicken breast? Research shows that
the answer is a resounding “yes”.
All carbohydrates convert to glucose (sugar), but some are more
easily digested. This means that, compared to other carbohydrates, they elevate
blood sugar levels higher and for longer periods of time.
Foods like wheat and other grains, sugar, starches, and
dehydrated fruits are the easiest to digest and boost your blood sugar levels
sky-high. Insulin comes in to bring down those levels by storing the sugars as
fatty acids in your fat cells.
Fructose, the sugar contained in table sugar, high fructose corn
syrup, and agave nectar, travels straight to the fat cells. It is much better
at adding to body fat than either glucose or starchy foods.
In spite of its repetition by nutritionists and doctors
everywhere, a low-calorie diet and physical activity do not guarantee weight
loss. All calories are not created equal. Certain foods, like wheat and
starches, stimulate insulin production that leads to fat storage. Sugars not
only stimulate insulin, but also go straight into your fat cells. Remove these
foods from your diet and replace them with high-quality nutrients found in
animal proteins, vegetables, and fruits for the most effective way to lose
excess pounds. To get started, the next time you go grocery shopping purchase
as many whole foods as possible and start reducing your purchase of processed
For more fitness information contact our fitness director/certified fitness trainer, Noelle Lusardi, at Noelle@stepaheadwellnesscenter.com.
Taubes, Gary. Good Calories, Bad Calories: Challenging the
Conventional Wisdom on Diet, Weight Control, and Disease. New York: Knopf,
Corbett Dooren, Jennifer. “Not All Calories Equal, Study Shows.”
WSJ Health and Wellness. Wall Street Journal, 26 June 2012. Web. 3 July 2012.
Hallfrisch, J. “Metabolic Effects of Dietary Fructose.” The
FASEB Journal 4.9 (1990): 2652-660. Print.
Tags: Personal Weight Loss, Weight Loss, Diet and Nutrition, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, Physician Weight Loss, Physician Weight Center, OptiFast, personal training, Weight Loss Center, appetite suppressants, diet pills, Step Ahead Wellness Center, 100 calorie snack
Join us every Wednesday evening this summer for an hour of movement that will restore, rejuvenate, strengthen and energize you... after a long day at work or home with the kids/family.
Email our fitness director Noelle Lusardi at Noelle@stepaheadwellnesscenter.com for more info or to sign up!
We look forward to walking and stretching with you!
Tags: Personal Weight Loss, Sari Greaves, quick weight loss, memorial day weekend, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, Physician Weight Loss, Nutrition, Physician Weight Center, diet to lose weight, lose weight in 2014, Weight Loss Center, lose weight fast
Join us every Wednesday night this summer for our Power Walk/Yoga Stretch Classes In The Park!
Registration is OPEN! And we look forward to walking with you!!!
Tags: Diet and Nutrition, Dr. Neiman, summer weight loss, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, Nutrition, Doctor, diet to lose weight, Weight Loss Center, Step Ahead Wellness Center
No doubt you’ve heard the slogan, “strong is the new skinny.” For
years women have focused on losing weight, sometimes using unhealthy techniques
like extreme calorie restriction, excessive aerobic exercise and weight loss
supplements. The tide seems to be turning as more women discover the power
weight training has to transform their body – and their mind. Rather than
depriving themselves, they’re fueling their bodies with whole foods that build
strong, defined muscles. Why is this a good thing? Here are five reasons why
strong is better than skinny.
Strong is about Functional Strength
Strength isn’t just about building defined biceps and thighs,
it’s about developing the strength you need to do everyday things like moving
furniture, carrying heavy loads and shoveling snow safely and more efficiently.
This makes everything you do easier. How do you achieve this? With an
integrated approach to strength-training – compound exercises that work
multiple muscle groups simultaneously, bodyweight exercises and exercises that
mimic movements you do in your everyday life. It also involves strengthening
your core, the part of your where most of your power originates.
“Strong” enhances your life and makes you more functionally fit
and capable. “Skinny,” if it comes from calorie restriction, under-nutrition
and too much aerobic exercise, makes you weaker and less able to do your daily
activities without feeling fatigued. Of course, there are people who are
naturally thin but even naturally thin people can benefit from strength
Skinny Doesn’t Mean
You’ve probably familiar with the term “skinny-fat.” It’s used
to describe people of normal or low body weight with a high ratio of fat to
muscle. If you fall into this category, you’re still at higher risk for type 2
diabetes despite not being overweight. Here’s where it gets interesting. A
study published in the Journal of the American Medical Association found people
with type 2 diabetes that are under or at their ideal body weight have a
greater risk of dying from diabetes.
In contrast, research shows resistance training not only builds
strength – it increases insulin sensitivity and improves blood sugar control.
One study showed men that weight trained at least 150 minutes per week lowered
their risk for type 2 diabetes by between 35% and 50%. Skinny won’t necessarily
improve your blood sugar but strength training will.
Skinny is No Guarantee of Health
A study recently showed people who are underweight are at as
high risk of dying as people who are obese. This conclusion was based on a
meta-analysis of 51 different studies. People with a BMI of under 18.5 were at
1.8 times greater risk of dying relative to people of normal weight. This
finding held up even after the researchers controlled for factors like smoking
and chronic disease. Using extreme calorie restriction and excessive aerobic
exercise to get skinny carries risks too. Women who fall into this category may
experience a drop in estrogen that leads to osteoporosis and infertility. The
scale can be deceptive. It’s not a measure of health.
Strong Helps You Age Better
As you age, if you don’t strength train, skinny turns to frail.
You begin losing muscle mass by the age of 30 and the loss greatly accelerates
after 50. From then on you continue to lose strength and muscle mass. Along
with loss of strength and muscle mass, you lose functional strength. This means
you can’t do the things you once could do with ease. Muscle isn’t the only
thing you lose. You lose bone density too. Your risk for falls and fractures
goes up – including the most serious type of fracture – hip fractures.
“Strong” that comes through strength training slows down muscle
loss and helps preserve bone density. Even if you’re still in your 20s,
strength training helps you maximize your bone density so you’re better
protected against osteoporosis later.
Resistance training builds self-esteem. When you’re strong you
feel more comfortable with your body and have a more positive self-image. This
transfers over to all aspects of your life. You’re more confident at work and
in relationships. Strength-training and the confidence that comes from it
improves all aspects of your life.
One study carried out at McMaster University found twelve weeks
of strength training significantly improved how participants (men and women)
viewed their bodies. Along with gains in strength and lean body mass came
improvements in self-esteem and body image. In this study, women felt the most
satisfaction from knowing they could lift heavier and do more reps as a result
of their training. “Strong” changes how you look – and how you think.
The Bottom Line?
Strong has lots of benefits that skinny doesn’t – even if you’re
naturally thin. Age brings changes that make “skinny” hard to maintain. Even if
you manage to maintain it, body fat increases and muscle mass declines with
age. This leads to a more extreme form of skinny-fat – sarcopenia. Sarcopenia,
or the age-related loss of muscle mass, is one of the most serious problems
older people face because it increases the risk for mortality. “Strong” can
help you avoid it.
Science Daily. “Underweight people at as high risk of dying as
obese people, new study finds”
JAMA. 2012 Aug 8;308(6):581-90.
Diabetes Care August 2006 vol. 29 no. 8 1933-1941.
“Psychological aspects of resistance training” Michael H. Stone,
Meg Stone, and William A. Sands
Body Image, December 2005: vol 2: pp 363-372.
Tags: Personal Weight Loss, Diet and Nutrition, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Fitness, Noelle Lusardi, group excercise classes, muscle conditioning classes, diet to lose weight, exercise classes, Step Ahead Wellness Center
This Mother's Day, skip the flowers and give your mom something she really needs—the
gift of good health.
No, you don't have to buy her a treadmill. There are many other things you can
do to give your mom a boost in terms of her physical (or mental) well-being.
Most moms will truly appreciate that your Mother's Day gift is aimed at keeping
her happy, healthy, and in your life for a long time. In case you are drawing a
blank, Step Ahead came up with a great gift for every mom.
Gift card towards any program.
*Offer includes a
body composition analysis on our Tanita scale.
* 30 minute personal
*Step by Step guide on how to
reach your health goals
us to receive an e-gift card sent directly to your e-mail or pick up your
custom gift card in our office!
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!
Tags: Personal Weight Loss, Sari Greaves, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, personal training, toning walk, Yoga classes, diet to lose weight, Weight Loss Center, Step Ahead Wellness Center
It's Not Too Late To Join Our FREE Fit and Fuel Event!
Call today to register!!!
Tags: Personal Weight Loss, quick weight loss, Diet and Nutrition, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, diet to lose weight, best weight loss, Step Ahead Wellness Center
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.
Tags: Personal Weight Loss, losing weight tips, weight loss newsletter, losing weight fast, Dr. Neiman, Doctor Supervised Weight Loss, Personal Trainers, Noelle Lusardi, Nutrition, online nutrition, OptiFast, personal training, diet to lose weight, Weight Loss Center, appetite suppressants, lose weight fast, Step Ahead Wellness Center