Step Ahead Wellness Center Blog


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

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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.

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 and visit our website at
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

Spring 2014 Newsletter

Posted by deborah neiman on Thu, Apr 17, 2014 @ 09:46 AM

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                                                                                               SPRING 2014 NEWSLETTER


Spring Fit & Fuel Event
Wednesday, April 23rd 5:30-6:30 pm presented by certified personal trainer, Noelle Lusardi and Nutritionist Sari Greaves. 30-minute exercise class followed by 30-minute cooking demonstration. Event is free, RSVP by April 18th
Optifast Support Group
Meet, greet, and connect with others following the Optifast Weight Loss plan. Support group meets every Friday from 11:30-12:00pm and every other Wednesday from 5:00-5:30pm starting May 2nd. Register by emailing
Recipe E-newsletter with Personalized Recipes
Take the hassle out of calorie counting and cooking by signing up for Step Ahead’s weekly recipe, emailed directly to you. Learn how to prepare tasty and nutritious meals from start to finish under 30 minutes. Request a personalized recipe from Step Ahead’s Nutritionist, Sari Greaves.  Register by emailing
Friday Morning Coffee Chat with Step Ahead’s Nutritionist
Join Step Ahead’s Nutritionist & contributor to the Dr. Oz show, Sari Greaves at Starbucks coffee shop in Bedminster, NJ  Friday mornings from 10-10:30 am starting May 2nd. Enjoy a free skinny coffee and discuss your diet with Sari. Sari will also discuss seasonal nutrition topics and latest diet trends. Register by emailing
We are offering a "2 FOR 1" spring training special.  Buy any one of our personal training packages and bring a friend or family member in to train with you for FREE!!  This is a limited time offer so act now to take advantage of it. if you have any questions or to schedule appointments.  Offer is good until June 1!
Interested in taking your fitness routine to the next level??  Call today to schedule your FREE 30-minute TRX training session, 908-470-2235.  What is TRX?  The TRX Suspension Trainer is a workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance. TRX delivers a fast, effective total-body workout, helps build a rock-solid core, increases muscular endurance, and benefits people of all fitness levels (pro athletes to seniors).
We are taking you outside this summer!  From June 1 thru Labor Day weekend, our wonderful certified Yoga instructor, Alyssia,  will be offering a weekly 30-minute power walk followed by a 30-minute Yoga Stretch class in the park across the street from our office.  More detailed info on this exciting new summer program will be out soon!  In the meantime, email if you have questions or want to reserve your spot!
Our group exercise classes are still in full swing on Monday and Thursday evenings, and Saturday mornings.  Email to sign up or for more info!
Can you pass along a healthy recipe?
Have a success story to share?
Want to join a support group?

Tags: Exercise, diet, diabetes health, weight loss newsletter, fitbit, Diet and Nutrition, healthy eating, summer weight loss, Fitness, Step Ahead exercise classes, Healthy Meals, Healthy Recipes, weight loss goals, health, diabetes and weight loss, exercise classes, Step Ahead Wellness Center, healthy cocktails, healthy dinner recipe