Monthly Archives: November 2015

How To Stick to Your Summer Workout Plan

People everywhere are stripping down to their bikinis – but I know some people who are too embarrassed or feel too self-conscious to “reveal” themselves at the beach or pool. And this saddens me!

A lot of people think that women with “nice” bodies don’t work hard at the gym or are just “naturally thin,” and while sometimes this is true, often times it is really about the state of mind of these fit, in-shape women.

Remember Marissa’s attitude about her weight loss goal? I talk about it in the interview below:

Not once did she focus on negativity or bad things about her body. Instead, she focused on the end goal and had a no-nonsense attitude about getting the body she wanted. Furthermore, her workouts and healthy eating were marked in her calendar and were non-negotiable, while she worked full time and maintained a normal social life.

Similarly, this is the type of attitude and mindset that is imperative to get in shape and stay in shape. If you’re going to stick to a workout plan this summer, you must be mentally prepared to do so. I cannot emphasize this enough!

Leave a comment below, email me, or check out my 30 Day Workbook or One Day Intensive to get in the mental state to once and for all get in shape and STAY in shape this summer.

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Easy Cellulite Blasting Tips

When bathing suit season rolls around, many women start to worry about their cellulite. Here are some easy cellulite blasting tips to lift, tighten, and tone your butt and upper thighs:

-Standing with feet as wide as your hips, engage your abs and point your right toe behind you. Slowly lift your straight right leg up a few inches, and then tap back down. Engage your lower glute and upper hamstring and lift up and down. Repeat this 20 times.

-On your hands and knees, point your right leg back, keeping it straight, and slowly lift it up to the level of your hip, then lower down. Repeat 20 times working the same area: lower glute and upper hamstring.

-Lunges: Step one foot forward and one food back. Bend the front knee directly over the front ankle, and bend the back knee straight down towards the ground. Press the front heel into the ground to stand up. By pressing down with the front heel (instead of the toes), you’re activating the upper hamstring and glutes, and also avoiding knee injury. Repeat 20 times per leg.

-Lying on your stomach, legs up towards the ceiling. Straighten your legs, and slowly lower them down a couple of inches, being sure to keep your abs engaged. Squeeze your inner thighs together, squeeze your butt, turn your toes out and quickly clap your heals together. Repeat 20 times, squeezing your hamstrings and butt muscles. You can repeat this exercise while lying on your stomach, with your legs straightened behind you. Lift them up off of the ground, squeeze, and clap.

If you’re looking to change your lifestyle, my 30 Day Workbook can help.  Women everywhere use it as a guide to Step It Up!

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Comparing Your Body to Other Women at the Beach

Comparing yourself to someone else is the number one recipe for disaster. Comparing your body to another person’s not only negatively affects your psyche, but it also totally objectifies your body and automatically disconnects your body from your mind!

Your body is YOU. By comparing yourself to someone else and feeling like your “chubby stomach” or your “flabby arms,” or your “thunder thighs” look horrible compared to the girl sitting next to you, you’re ultimately REJECTING part of you. And WHO wants to reject themselves?

If you find yourself comparing yourself to someone else, try to Step It Up in the moment and immediately pick something about yourself that you like. Focus on what you LIKE and you will get more of it. Put your energy towards the positive and happy parts of your body and life, and notice how your mood shifts and you become a great cheerleader for yourself. This is key to feeling more confident in your bathing suit!

Looking for more ways to feel confident in your own body?  Women everywhere use my 30 Day Workbook to inspire themselves mentally and physically.

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FabFitFun Features My Tropical Mexican Salad Recipe!

Recently, I had the honor of having my tropical Mexican salad recipe featured as a “Scrumptious Salad” on Giuliana Rancic’s beauty and wellness site, FabFitFun. I’m so happy to share this healthy salad recipe with people around the world!

I recommend this easy recipe if you’re looking for a healthy, protein-packed meal to make in ten minutes or less! Here are the ingredients and directions:

1 16-ounce pre-packaged bag of cabbage
1 15-ounce can of kidney beans
1 15-ounce can of corn
1 apple, sliced
1 avocado, sliced
1/2 pound of fresh salsa

Combine cabbage, kidney beans, and corn onto a plate or bowl. Put it in the microwave for 2 minutes. Add apples, avocado, and salsa, then toss. Enjoy!

Holistic Weight Loss Without Counting Calories

The key to being fit, healthy and happy is to make it more about a lifestyle and a mindset rather than about some strict dietary or workout regimen, negative body talk, or depriving yourself of things you love.

View your choices as independent of one another.

-By viewing dietary and exercise choices as independent of one another, you are engaging your mind and body more fully in the present: what you ate or how you exercised in the past doesn’t matter. What you decide to do now, in the present, is the only thing that matters. (So Step It Up in the present!)

Eliminate self-induced guilt.

-What good does making yourself feel guilty do for your body, your mind, and your spirit?

-When you find yourself saying, “I feel so guilty,” or “I really should have worked out last night, what is wrong with me?” or “Oh my gosh, I can’t believe I just ate that whole plate of brownies when children in Africa are starving,” just PINCH yourself and snap yourself out of it. Making yourself feel guilty is absolutely not helping to create a healthy lifestyle – it’s actually detrimental to your mental health.


View your body as your complete self, not as a separate part of who you are.

-Some people call this a more “holistic” approach, others call it a “spiritual” approach – whatever you want to call it, viewing yourself as a complete mind and body being is by far the most powerful mindset for becoming healthy, happy, and fit.

-Think about it: If you view your physical body as a separate part of yourself, that means you can love it, hate it, feed it junk and expect it to not affect you, quit exercising, expect it to function, and use it as a mechanism over which to exert mental control.

-But, when you view your body and your mind as one, as a connected union, and as ONE person (YOU), then your view about your physical body changes. Why would you want to feed yourself Taco Bell everyday if it doesn’t make your physical body feel good? Why would you allow other commitments and people get in the way of your workout, of treating yourself with love (moving your body!) and self-respect (making time for yourself)?

Are weight loss and exercise a challenge for you?  Check out my workbook below.  Women everywhere use it as a guide for improving their lifestyle!

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How Marissa and Step It Up with Steph Have Inspired Others!

This is the final video from the wrap party celebrating Marissa’s accomplishment of losing 83 lbs in 12 weeks! Watch how friends, family, and others were inspired by Marissa’s incredible journey. Not only is her weight loss so inspirational, but her determination and no-nonsense mentality really kept her sticking with the program and ultimately led to her succeeding in what she set out to do:

What have YOU done since hearing about Marissa’s story? Leave a comment below and share!

If you’re struggling with changing your lifestyle, check out my workbook below. Women use it to successfully Step It Up mentally!

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The Benefits of Eating Small Meals

The Benefits of Eating Small Meals

Recently, I was featured in an article from Diets in Review.com about the benefits of eating small meals throughout the day — a plan that I encourage my clients to implement.

Eating small meals can help rev your metabolism and aid with digestion, so I strongly recommend making it a part of your lifestyle!

Check out the rest of the article at Diets in Review.com to learn more about stepping up your own eating habits. Don’t forget to share these tips with family and friends!

 

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Mental Exercises to Feel Beach-Ready

There are tons of physical exercises and tips on how to get “beach-ready,” but today we’re talking about how you can do some mental exercises to get beach-ready:

-Whether or not you have the “perfect body” doesn’t matter. It’s what you think about your body that makes a difference. Analyze what you say to yourself on a regular basis. Do you say mean or insulting things to yourself, or do you pump yourself up?

-Notice when you compare how you look to other women. Do you constantly wish you had “her stomach” or were as thin as someone else? Notice how often you tell yourself that you’re “not good enough,” and how it makes you feel. You’ll surely slump and your posture will suffer when you feel this way about yourself, and this does not help you to feel beach-ready!

-Look at yourself in the mirror while you are brushing your teeth and say motivational things. Reprogram yourself to talk positively about your body, saying “I like my stomach” or “My face is pretty.”

-Place a sticky note near your computer with a positive comment about your body. By engaging in positive self-talk, you’ll instantly start feeling better about yourself and more confident in your body – whether you’re in a bikini at the beach or in a suit at work.

Do you want start feeling more confident in your body and in yourself? Check out my workbook below and learn how to get on track to an improved you. Women everywhere are benefiting from it!

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Improve Your Body Image in Five Minutes

Feeling like all of your clothes aren’t fitting right, or are you lacking confidence before a big presentation at work? Here are some quick tips to improve your body image in five minutes or less:

-Focus on something you like about yourself – your hair, eyes, hand gestures, etc. Keep repeating to yourself, “I like XYZ…”

-Remember the last time when you felt really confident and happy in your body. Take a few deep breaths and visualize what you saw in the mirror, how you felt about yourself, and what you said to yourself.

-Drop and do 10 push-ups. You’ll instantly feel tighter in your arms, and more confident in your body.

If you’re struggling with how you feel about your body, check out my workbook below. Women everywhere are improving their body image because of it!

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WHY Do You Want to Lose Weight or Get In Shape?

Weight. It’s one of the biggest complaints in America. Women across the country openly and privately condemn themselves for their weight, wonder how they gained so much weight, and desperately try to lose weight. It’s an on-going struggle that for some, signifies a very dim light at the end of the tunnel.

Many women say they want to lose weight so that they can fit into a bridesmaid dress, a wedding dress, or because they are jealous of their size-2 girlfriends. Other women say they want to lose weight because they feel like they should, someone else is telling them they are overweight, or because their doctor said that they are outside of the “normal” weight range for their height. But all of these reasons are often still not enough to push women to implement a regular exercise routine, healthier eating habits, or improved self-care…

If you’re trying to lose weight to impress someone, what happens when that person is out of your life? If you’re trying to lose weight to look good in wedding pictures, what happens when the wedding is over? If you’re trying to lose weight to show your doctor that you’re healthy, what happens after that last check-up?

The bigger the reason WHY you want to lose weight, the easier it will be to lose weight. The bigger the WHY, the easier the HOW. Similarly, the more EMPOWERED you feel to achieve weight-loss, the more momentum and strength you will have in doing so.

Here are some quick questions you can ask yourself to get to the core of WHY you want to lose weight:

1. How will you feel when you look at yourself in the mirror after you’ve lost weight?
2. What will you see in the mirror after you’ve lost weight?
3. How will you feel empowered and inspired to make other positive changes in your life once you’ve lost weight?

Notice how none of these questions have to do with other people or anything outside of yourself. These questions force you to dig deep to discover WHY you want to lose weight…for yourself.

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