Step Ahead Wellness Center Blog

Thanksgiving is Tomorrow!

Posted by deborah neiman on Thu, Nov 28, 2013 @ 01:36 AM

Thanksgiving Fitness Tips – Out of Your Routine Tips to Keep Fit

Thanksgiving is a time to visit with family and friends and many times, you are away from the gym, classes or time at home available to get your “regular” fitness routine in for the day.  However, there are many things you can do to keep your body feeling and looking fit and make your holiday more enjoyable. 


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Ok, first and foremost, you have to MOTIVATE yourself a bit to INNOVATE with some creative ideas to get the calories burned.  Keep this in mind- tell yourself you want to EARN the calories you are going to enjoy later in the day.  Here are some useful and easy tips:


  1. WALK – sounds easy but not that appealing if you are staying in the Northeast with bad weather – however – remember – a QUICK walk in bad weather is better then no walk at home.  Bundle up, wear good shoes, take an umbrella if necessary, and walk fast and hard for 10-15 minutes outside.  It will wake you up, refresh you and get your day off to the right start.
  2. Before getting dressed and showered for the day – try some easy in the room exercises to tighten up some of those muscles:
    1. do leg lifts on the floor, one leg at a time if necessary, and do in sets of ten.  Start with 1 set and if you still have energy left, keep going.
    2. If you have any bands at home, do some arm stretches sitting in a chair – again start with sets of 10 and then go a little further if you have extra energy
    3. Squats – in your room, hold onto your bed or chair, and do some squats to get your thighs and back in shape- start with sets of 5
    4. Help with all the set up preparations – get the table ready, get the house and foods set up – just keep yourself busy.
    5. If you are having young children over for the day – DO YOU REMEMBER THE GAME SIMON SAYS – it keeps you active, it is easy – and they will have great fun!!!! (so much better then video games or card games)
    6. Get up from the table where the food is – every 15 to 20 minutes and take the LONG way to the food, walk around the rooms, around tables, take as many steps as possible to get to your destination.
    7. At the end of the evening, if you feel a bit over-indulged and full – don’t do anything strenuous, but maybe take some walks around your table and your rooms, just get some extra steps, nice and slow in before you lie down for the night.


REMEMBER – Thanksgiving is about friends, family and being thankful for those you love.  Make the day more enjoyable by making yourself feel as good about yourself as possible – so just push yourself to do a little bit extra, either before or after, the day is done. 



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Dr. Neiman's Turkey Day Tip

Posted by deborah neiman on Wed, Nov 27, 2013 @ 10:04 AM


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Thanksgiving is a time for family and friends and enjoying the time with all.  Weight loss does not have to be your first concern, BUT, you do not have to wake up the next day and have regrets about what you ate (not about what you said).  Here are some easy tips to enjoy the day and the people you spend it with:


  1. Time yourself sitting at the table – DO NOT let yourself sit around the table filled with food for more then 15-20 minutes at time.  Get up and walk around, get something to drink before sitting down again.
  2. Avoid eating the “extras” on the food –
    1. NO SKIN – the meat is enjoyment enough
    2. NO TOPPINGS – if there is a dish with excess toppings, try and scrape them off and put on side of plate
    3. Avoid a lot of the white food- potatoes or breads – you can eat these foods anytime- stick with the foods that are special for the holiday
    4. Deserts- yes, you can have some, just put a little slice of a few that you want on your plate, just slice them in half and take a few tastes – it is satisfying and gets rid of the “urge”
    5. Drink water at meal time – don’t waste calories on soda, juices or other unnecessary drinks


Also, what can help the entire day go smoother and easier is try and start the day with a quick walk outside, around the house or in a store.  The real “feast” does not begin until after 12pm usually, so don’t let yourself waste calories before the holiday food arrives!


MOST IMPORTANT to remember- holidays are to ENJOY the time with family and friends – these are special times together that you will always remember.  If you overdo on calories for 1 day, it was just 1 day.  Get the food that will make you vulnerable out of your house and jump back on the weight loss road as soon as you can – that is a challenge and that is what will bring life long success!

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Daily Turkey Day Tip

Posted by deborah neiman on Fri, Nov 22, 2013 @ 03:05 PM

Skipping breakfast and lunch is a sure recipe for overeating at the Thanksgiving table.  Our bodies aren’t meant to handle 2,000-3,000 calories all at once and will store excess calories as fat.  Better to eat smaller amounts and drink lots of water throughout the day and really enjoy a healthful dinner.

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Dr. Neiman's Thanksgiving Day Tips!

Posted by deborah neiman on Thu, Nov 14, 2013 @ 03:47 PM

Thanksgiving Day is right around the corner and it is a time to enjoy family and friends- NOT to worry about your weight loss journey.  Here are a few tips to add to your planning that will make it easier for you to put aside your fears and ENJOY TURKEY DAY without any regrets:

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  1. STOP looking for the closest spot to the store- NO MATTER HOW COLD it may get.  The more steps and activity you can get into the days leading up to the holiday, the better!

  2. Track your steps throughout the days.  10,000 steps a day is ideal, but remember, just DO YOUR BEST- make an effort to increase your steps every day and it helps you burn more calories and feel better.  For every 2,000 steps- you have burned 100 calories- keep track, it helps motivate you!  

  3. DON’T wait for January to dust off your exercise equipment at home- start NOW.  It will make your holidays easier to enjoy and you will be one step ahead of any New Year’s Resolution you may make for 2014.  Start slow, 10 minutes every other day, and then work your way up as best that you can.

  4. If you are a member of gym, make sure you sign up for 1 or 2 classes, with the early sunset and cold weather, it is easy to convince yourself out of a trek to the gym.  Commit to a class schedule, better yet, do it with a friend, and it will force you to get out, at least 1 or 2 times a week.

  5. There are many community led events this time of year.  Check your local area paper or website and look for any walks, hikes or other interesting going-ons that may keep you moving on the weekends.  It is a great way to enjoy your town, meet others and keep yourself burning those calories!

  6. MAKE MORE work for yourself- DON’T carry decorations, packages or other things in large bundles through your house- make MORE trips- either up the stairs or through the house.  Make a commitment with yourself that you will not overload your arms – it will make your holiday routine more efficient with calorie burning!

OKAY- This is a start- try these steps out to start and look for more tips to enjoy the holidays as the week goes on.  If you have any questions, feel free to call, our Personal Trainer, Noelle, is always happy to help with any questions!

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