Monthly Archives: November 2015

Tips to Step Up Your Tailgating Game

Tailgating before the big game is almost more fun than attending the actual game. Friends, food, fun — what more could you ask for!? On my recent visit to Channel 5 WNEM, I shared some great tips on how to make healthy, and delicious tailgate fare!

Tip #1: Bring Fruit

Not feeling the burgers and pizza? Go for the fruit! Put together a pretty platter with all of the fresh fruits that you love. Cut it up into slices or chunks and stick a toothpick in each piece to make it a more fun and easy to eat! You can even check out Pinterest for some sport-inspired fruit displays!

Tip #2: Mix Wine and Sparkling Water

If you like to have a few cocktails while tailgating, go for the wine and sparkling water combo. Half cup of white wine mixed with half cup of sparkling water. If you are going to be drinking beer or other liquors, I recommend drinking at least one glass of water in between each alcoholic beverage to make sure that you’re staying hydrated.

Tip #3: Use Healthy Marinades

If you’re marinating meats, make sure you’re choosing healthy marinades and spices. When you purchase a spice jar, be sure to read the ingredients and recognize what exactly it is you’re reading (and ultimately eating). We want to make sure we’re staying away from artificial ingredients and sweeteners.

Tip #4: Add Protein to a Veggie Platter

If you plan on taking a veggie platter, you can easily add some healthy protein by including a protein packed dip! Hummus, made with chickpeas, is a fan favorite and goes great with veggies. If your platter includes celery, a great dip to bring is almond butter or any other type of nut butter. Adding healthy protein dips will definitely make your veggie platter standout among the crowd, and is a great change from just the normal ranch dressing dips.

Now that you have some winning ideas for your tailgate, let’s hope your team wins the game!

If you want more tips on how you can lose weight and keep it off, make sure you join my FREE  21 day challenge at stepitupchallenge.com.

Get Ready to Run This Fall

On your mark. Get set. GO!

Running is an awesome way to feel great in both body and mind. The good news is, you don’t need to be a marathon runner to get that elusive runner’s high. During my recent stop at ABC Channel 7, I shared a few tips to get you ready to hit the open road — on your two feet, that is.

It actually can be more difficult for trained athletes to get that runner’s high than it is the average person because and athlete’s body is so used to intense exercise. Just like weight loss, if your body is used to something, it won’t give you the results you crave. So change it up!

A good place to start is with your running shoes. You want to make sure that you have a good pair of supportive running shoes that fit well, like these gems from Brooks. Generally speaking, you should invest in a new pair of running shoes every 300-500 miles. You don’t want to cause injury to yourself from bad shoes- so make sure you’re picking a winner!

If you haven’t been able to run due to physical limitations, there are several amazing products out there to help. You can add inserts, like these from Currex Sole, to your shoes to help improve the shoe effectiveness and comfortability. And, if you suffer from joint issues or plantar fasciitis, these Zamst compression socks can be your best friend!

Plagued by knee issues? Know that you not alone and that you don’t need to give up on your dreams of being a runner. For certain knee issues, wearing a knee band, like this one from JK-1Knee Bands can help reduce symptoms and make you feel more stable. Talk to your doctor or physical therapist about your options- because you have them!

Staying properly fueled is a must for runners. After an intense run (especially if you are marathon training) a great way to refuel is with a protein bar or protein smoothie. One of my favorites is the Vega Protein and Snack Bar. Chocolate and caramel with health benefits!? Yes, please!

And finally, when your run is over, be sure to roll out your muscles using a Trigger Point foam roller or even go treat yourself to a massage. Be sure to do something that both celebrates you and your accomplishment and gets your body ready for the next run!

Now, lace up those shoes and hit the pavement! Happy running!

Ready to step it up? Join my 21 Day Challenge today!

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4 Ways to Fall Back Into a Healthy Sleep Cycle This Fall

Restful sleep each night is vital to maintaining your overall health. With the changing of seasons comes the changing of your routine and, for many, this brings with it a lot of sleep disturbances. I recently stopped by WNEM TV 5 to share ways to get your sleep back on track this autumn!

Tip #1: Limit Eating Before Bedtime

Avoid eating a really big meal at least two-hours before you plan on going to bed. If you need to eat something closer to when you’re planning to call it a night, limit your food intake to a piece of fruit, a protein bar or a little single serving snack.

Tip #2: Keep Your Bedroom Dark and Cool

Research shows, the cooler the temperature is in your bedroom, the easier it is to fall asleep. Keeping a cool temperature will allow your body to relax and sleep comfortably.

Tip #3: Limit Exercise Before Bedtime

For most people, it is impossible to do a big workout then hop in bed and fall fast asleep. Try to avoid getting your body rev’d up, but making sure your workout happens at least two hours before you plan on hitting the sack. If you tend to get a big burst of energy after working out, you might want to consider pushing your workout even further to 3-4 hours before bedtime. Listen to your body to see what works best for you.

Tip #4: Set up a Routine

Routines are great. They allow the body to predict the next move. Get your body and mind into a mode of slowing down and getting ready to fall asleep each night. If you have a favorite scent that relaxes you, use that scent in a nighttime shower gel or bedside candle. If reading relaxes you, have a good book on your nightstand that you can read for a short while every night to unwind before falling to sleep.

I hope these four, simple tips gets you feeling relaxed and ready for a good night’s sleep. Tonight- and every night!

How to Lose Weight Using Your Mind, Body, and Soul

Let’s be honest here, if our mind isn’t in gear, how do we expect our body to get in gear!? I stopped by Fox 5 NY recently to talk about this topic that many people struggle with.


We want to start by boosting self confidence and self esteem. Like many of my clients, people have a hard time believing that they can to lose 10, 20, 30 pounds or more. So we need to establish a positive, healthy relationship with ourself, just like we establish a healthy relationship with other people. If I like my body, I’m going to want to move it and keep it healthy, whereas if I hate my body, I’m not going to feel motivated to move it and keep it healthy.

One way to keep positive thoughts flowing through your mind is to give yourself affirmations. Leaving sticky notes on your mirror is a great way to do this! Choose an attribute about yourself that you like and write it down on the sticky note For example, you could write, “I love my arm muscles!”. Every time you’re getting ready you can read and repeat this affirmation to help strengthen your relationship with yourself. Be your own cheerleader!

As we age and our bodies change, a workout that once worked really well might not work anymore. It’s not your fault, you did nothing wrong, it’s just time to change it up! If you had been doing intense strength training before, you can switch up your routines to be more yoga intensive. The body will respond to changes in workouts.

The tone of your day begins with breakfast, so make good choices! We want to eat something that’s full of protein in order to get a boost of energy. One delicious (and easy!) favorite of mine is an egg bake with peppers and kale.

Simply saute a large bag of kale and 2-3 peppers in a little olive oil. When soft, transfer to a greased cake pan. In a separate bowl, whisk together 12 eggs then pour on top of veggies. Bake on 400 degrees for about 30 minutes. You now have a wonderful, healthy breakfast for six days!

If eggs aren’t your thing, no worries, you can always do a protein packed shake! A ½ banana, a handful of strawberries, a cup of almond milk and protein powder is all it takes. All of this is included in the Step it Up With Steph recipe book!

Always remember, if you are struggling with losing weight and are feeling badly, you are not alone. This is a very common issue. You need to address your relationship with yourself first, then the rest can happen!