Monthly Archives: November 2015

Post-Thanksgiving Detox Tips!

Whether you ended up over-eating yesterday or if you’re just looking to get back to normal, here are some detox tips:

  • Do some yoga twists: Twists wring out your internal organs and improve digestion. Sitting, standing, or lying down, gently twist to one side and breathe. It’s almost like a massage to your internal organs! Then slowly switch sides.
  • Drink tons and tons of water: Water is very cleansing. By lubricating your body, you’ll allow not only your digestive system to work more effectively but you’ll also bring more energy and mobility to your muscles and joints.
  • Sweat it out: Hit the gym or your living room. Break a sweat by doing interval cardio on a cardio machine at the gym, or by running in place or dancing around to your favorite song in your living room. Literally, sweat out the toxins!

What’s your favorite detox activity, food, or drink? Let us know in the comments below!

[social]
WANT MORE TIPS? Sign up.

What To Eat on Thanksgiving

While tomorrow signifies a feast for many, a lot of us are worried about over-eating and over-indulging during the holidays. However, instead of eating too much of the same old stuff, maybe you can branch out and find a few new favorite foods at your big meal tomorrow. Here are a few foods to add more variety into your diet – and Thanksgiving is a prime time to find new foods!

  • Cooked green veggies: Often times you’ll find spinach, green beans, salads, and maybe even brussel sprouts – but not the kind you’d cook yourself in a pan of oil. These green veggies are often mixed with nuts, spices, or other flavorful ingredients and are a great source of nutrients.
  • Yams, sqaush, and carrots: These foods have tons of minerals and are usually prepared in a delish way. But if you see sweet potatoes topped with tons of marshmallows or brown sugar, just gently brush this off so as not to overload your body with sugar.
  • Turkey: A great source of protein. Have a serving size that’s the size of your fist.
  • Fruits: Cranberries, apple sauce, and fruit salads are a great alternative to lubricate your meat instead of something more fattening and less nutritious such as gravy.

Bottom line: Get in a good variety of healthy foods – this is your fuel!! Also be mindful of how much you are eating. By watching your portions, you’ll have more room for a variety of foods, which is very beneficial to your health. So eat up!

[social]

WANT MORE TIPS? Sign up.

Skipping Workouts: Holiday Excuses, or Reasons?

Today’s post is inspired by a fab new book I am reading, “How Sweaty Mamas”. This book talks about anything and everything that may get in the way of moms working out (in fact, it’s very similar to my 30 Day Workbook in that it helps to get to the crux of the issue.)

We all KNOW that working out and being healthy are good things for us to do, and a lot of us even know how we could achieve our goals. But what’s lacking is the “motivation”…I put “motivation” in quotes because I don’t really believe we are lacking the motivation. Instead, what we are lacking is the personal value and priority we place on doing good things for ourselves – perhaps because we don’t like our bodies, or perhaps because we place children or events before ourselves. I really like this excerpt from the book, which talks about the difference between excuses and reasons:

As for good reasons to miss a workout, those are always clear and definitive; they are often out of your control and don’t require any convincing on your part. You have a fever; your child vomited in the back seat on the way to the gym; your boss asked you to stay late to finish a project. You might have access to a Plan B workout option, but if you don’t, no need to feel guilt. This is especially important for those who tend to err on the side of exercising at all costs; who don’t always recognize a good reason to skip a workout when they should.”

I always work to instill in my clients the difference between being “too tired” and being “too lazy/full of excuses”. What do you think? And with the holidays coming up, can you foresee any good reasons or excuses for skipping workouts? Let me know in the comments below!

Also, if you’re interested in my 30 Day Workbook to keep you mentally strong with your workouts and healthy eating this holiday season, I’ve added 30 new videos to the workbook! I’m coaching you day by day via video AND through the workbook, so check it out:

30 Days to Love Your Body & Your Life Workbook + Videos!

[social]

WANT MORE TIPS? Sign up.

How To Sink or Swim + 5K Pics!

This past weekend some of my clients and I ran the Hot Chocolate 5K race here in Chicago. When I presented this idea to my clients, along with excitement came nervousness – what happens if I can’t finish? What if my muscles get too sore or I get side pains and can’t continue? Running at 7:40am?! I’m usually not awake until after that! (OK, that was my part of the nervousness 🙂 )

But regardless of any worries or nervousness prior to the actual race, during the race we were forced to sink or swim – give up, or keep going. Whereas normally in a workout session if there is any pain, we stop, evaluate, and change things up. But in this race, there is really no option to stop unless you are in a lot of pain. (Note: I’m not advocating pushing through pain.)

In a race you have to decide if what you’re feeling is fatigue, or if what you’re feeling requires assistance from the medical tent and therefore end your participation in the race. With this strict mentality, and with your eyes totally on the prize (the finish line, in this case), it’s your choice whether you sink or swim.

How often in life decisions are we forced to “sink or swim”? For example, when deciding to invest in a weightloss coach or trainer, you’re choosing to swim. If you know you need one and you don’t invest in one, you’re choosing to continue to sink. Another example: When you’re not 100% committed to yourself, your body, and your attitude towards yourself, you’re choosing to slowly sink instead of swim.

When your mentality is so strong that you give yourself no other choice but to be nice to yourself and respect yourself, you’ll swim everytime.

In the comments below, let me know if you have any experience with a “sink or swim” mentality. Also, feel free to share with your friends:

[social]

Finally, here are some pics from the 5K! (Video to follow soon!)

Before the race when it was pitch black outside! Don't you love our cute "Step It Up with Steph" shirts?! 🙂

Warming up before the start of the race!

A few of us after!

What do you think about my “sink or swim” mentality? Let me know in the comments below.

WANT MORE? Sign up.

Halloween Pics + Halloween Hangover Tips + Winners

Happy Belated Halloween! If you’ve got kids or if you just bought a ton of Halloween candy for yourself because it’s on sale, I’ve got some tips for you! And below I’m sharing some pics of my Halloween costume!

First, if you’re suffering from a Halloween Hangover, you must drink more water. Flush the sugar out of your system! Next, make sure you do a lot of detoxifying twists. Seated twists, lying down twists, or standing twists are all very beneficial. They literally ring out your internal organs and help bring fresh blood and nutrients to them. Finally, throw out your candy and junk food! You can waste it by throwing it out OR you can waste it by clogging your body with toxic, addictive chemicals. You choose.

What’d you dress up as for Halloween, or didn’t you? Let me know in the comments below!

And finally, the three winners who won my 30 Day Workbook are…



Melissa, Lisa, & Steve! Congrats!! Please email me for your FREE workbook + videos! (Steph@StepItUpwithSteph.com)

Thanks to everyone who participated in my contest. If you didn’t win and are interested in the workbook, get more info here!

And DUH! I actually had a picture of me with my pumpkin in the post, LOL! Kind of gave it away…

But anyways, let me know what you were for Halloween in the comments below! I’m already looking for ideas for next year!