Monthly Archives: November 2016

Post-Thanksgiving Detox As Seen on FOX New York

You may have tried detox programs, like juice cleanses, soup detoxes, or even a diet that consists of only eating grapefruit! However, our Health & Fitness Expert Stephanie Mansour is here to show us that we not only need to detox our diet (and in a healthy way!), but also our mind and body.

1. Mentally: It is important to get rid of self-shaming and guilt!
Create a finger-touching exercise to do to compliment yourself before important events and regularly throughout each day. Remind yourself that you are strong and powerful and make healthy choices because you will feel better!

2. Physically: Sweat it out! If you missed your pre-Thanksgiving workout, it’s not too late. Schedule in 1 or 2 workouts over the long weekend, and for throughout the month of December.

3. Nutritionally: those cleanses do not work! If you’re looking for a cleanse, I recommend a smoothie cleanse with protein powder. You want to keep your protein and fiber count up so that you can burn fat faster. Here are some other tips for eating and drinking:
Drink more water! I like Eternal water because it is a naturally alkaline spring water.
Adding this new Vega vitamin powder adds flavor, fiber, and vegetables to your water.
Harmless Harvest coconut water is another great substitute for plain water.
Green, leafy vegetables added to protein shakes will help reduce inflammation in your body.
When cooking dinner, make an extra side of vegetables for yourself.
Salmon and healthy fats, like flax seed, are great sources of protein.

4. Thanksgiving leftovers to help us detox? Is that possible?!

Yes! Use your turkey as your protein: make lettuce cups for leftover turkey, make a turkey stirfry with leftover turkey and add leftover sweet potatoes to make a vegetable bowl. Use leftover fruit from fruit salad to add into your smoothies. The extra pie crusts can come in handy to make egg cups for a breakfast on the go! Sprinkle the pie crust into a muffin pan and add beaten eggs, spinach, and turkey on top of the crust.

5. Alcoholic Beverages: ALWAYS add in a glass of water before and after each alcoholic beverage that you have. This will help keep you hydrated. Cut your juice or soda with half water or sparkling water to cut down on sugar, too.

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.

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Trendy Fall Beverages As Seen on CBS Chicago

Health & Fitness Expert Stephanie Mansour breaks down the season’s trendiest beverages, discusses their health benefits, and tells us “which is worse.”

First, it’s important to be aware of our mindsets because everyone wants to indulge during the holidays. But, our mindsets come into play here because we need to remember our health goals, especially during the holidays. Each person needs to know what works for their body specifically and know where their balance with indulging is at. So, what are you goals? And why are you allowing yourself to indulge this time?

Here are a few pairs of trendy beverages, and we’re going to find out their health benefits, and then which one is worse!

Which is worse? Chai Tea Latte or Matcha Green Tea Latte

A Chai Tea latte has the health benefits of black tea, and is good for digestion because of its spices. It has 200 calories.

A Matcha Green Tea has high anti-oxidant content, the same amount of caffeine as coffee, and 220 calories. Cutting down on fat by using non-fat dairy, or a dairy substitute, makes this an even better choice.

Which is worse? Salted Caramel Mocha Latte or Pumpkin Spice Latte

A Salted Caramel Mocha Latte with nonfat milk and no whipped cream has 220 calories. These two drinks have similar sugar contents, but there is more sugar in the Salted Caramel Mocha. Reducing the amount of sugar put in ei

A Pumpkin Spice Latte with nonfat milk and no whipped cream has 260 calories. Reducing the amount of sugar by asking for fewer “pumps” of syrup on either of these drinks helps significantly.

Which is worse? Egg Nog or Spiked Apple Cider

Egg Nog has 223 calories, as well as dairy and sugar. It does have some calcium, however.

Spiked Apple Cider has 117 calories from the apple cider and 97 calories from the rum, which makes a total of 214 calories. While there is more sugar in the spiked apple cider, it is a hot drink that makes you drink it slower, causing you to be more careful of your intake. Marissa likes to dilute her apple cider with water to cut down on the sugar!

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.

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Day After Thanksgiving Detox As Seen on FOX Chicago

Feeling a little stuffed after Thanksgiving weekend? If you’re looking for ways to reset your system and lose the bloat after too much turkey and stuffing, you’re in the right place. Our Health & Fitness Expert Stephanie Mansour shows us how with 5 easy ways to deflate like a balloon and shrink your waistline in 3 days or less.

1. Load up on the anti-inflammatory foods! Green leafy vegetables, COOKED vegetables (not raw – ditch the salads!) are the easiest for your body to digest and will help reduce bloat. Kale and spinach are great green, leafy vegetables.

2. Ginger & other healthy spices. Speed up your metabolism by getting things moving!

3. Next, drink plenty of water, sparkling water, or coconut water. If you MUST drink soda, have a sip and then pour the rest out. Drinking tea, like ginger tea, will also help with soothing the stomach. Adding some lemon to your water is another great addition to help detox.

4. Speaking of getting things moving, pick up a probiotic to help get things moving and improve your gut health. I like these probiotics. You want to get things moving on the inside to help clear out your system.

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.

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How to Stay Fit at Home Over the Holidays As Seen on WINK TV

While we may not have to deal with the brutal winters down in Southwest FL, it’s always a little bit easier when you can work out at home rather than having to go to a gym. So we’ve brought in our Health & Fitness Expert Stephanie Mansour to give us some easy ways we can work out at home.

First, set your home up for success by using organizational baskets! My family got these from Burlington. Put your organizational items out in the open so they cross your mind and motivate you everyday.

Next, set up your own gym at home. This Crossover Symmetry system is an easy system that is great for all levels. Improving your shoulder strength at home is super easy to do and helps build up muscle. When you’re recuperating from an injury, doing this at home is convenient.

If you’re dealing with an injury, make sure you’re stocked with the appropriate items for your body. Try a Zamst knee band when you feel an ache in your knee to prevent any further injury.

Next, if you’d rather work out outside, make swimming more fun with this Finis Duo underwater music player! You can track your swimming and use it as a watch.

Speaking of water, keep hydration nearby. Harmless Harvest Coconut Water is a great alternative to soda. Make sure you read the ingredients on the items you are going to buy!

Also, keep healthy snacks on hand. Nut butters, like Nuttzo, are filled with healthy fats and lots of protein, but make sure there are no added oils in the butters. Protein bars are great to keep on hand. I like these Primal Kitchen bars, and they are filled with protein that will keep you full!

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.

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Holiday Detox As Seen on WNEM TV 5

If you’re feeling weighed down from a big family gathering or a holiday party, we’ve got some easy ways that you can detox on today’s Step It Up with Steph!

First, no matter what type of detox you’re doing, it’s important to stay hydrated! I tell my clients to “Chug, Chug, Chug.”

I love this big bottle of Eternal water because I can track how much I’m drinking throughout the day. Drinking water is key, especially if you’re also drinking caffeine throughout the day.

Another way to detox is by drinking coconut water. Coconut water helps with fatigued muscles and has a unique flavor. My favorite is Harmless Harvest coconut water.

Remember to read the ingredients on the items that you’re looking into buying for a detox.

Do you ever eat salads and feel bloated? It could be because raw vegetables are more difficult for your body to digest. Therefore, try cooked vegetables paired with lean protein, like fish, chicken, or beans.

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.

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Thanksgiving Turkey Workout As Seen on FOX Chicago

Have you bought your turkey yet? We’ve got some ways for you to step it up and work out with your frozen turkey this week! Health & Fitness Expert Stephanie Mansour from Step It Up with Steph is here to show us how!

Turkey Squats: Hold the turkey and squat down, then press it up. This works the quads, shoulders, and arm muscles.

Turkey Twist: Lunge forward, abs in, twist with the turkey, then back to standing. Repeat on both sides.

Flying Turkey: Balance on one leg, hold the turkey in your hands, and bring one leg up to your chest, then slowly balance and reach it towards the back, switch sides and do 10 repetitions on each side

Turkey Toss: Partner exercise – stand across from each other, squat, jump, and toss the turkey. Bend your knees while catching the turkey to absorb the shock of the turkey.

Turkey Abs: Laying on your back on the ground, straighten your legs in the air, hold the turkey above your stomach and reach towards your toes with your abs in.

This full-body workout gets your heart rate up, builds your quads, works stability in your joints, and tightens your core! Remember to focus on your workouts first so that you don’t feel bad about eating a little extra on Thanksgiving!

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.

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How to Use Peppermint This Holiday Season for Health & Wellness Remedies As Seen on ABC Chicago

Health & Fitness Expert Stephanie Mansour is here with a soothing peppermint concoction to calm a stomachache, peppermint oil to invigorate & energize you, peppermint hot chocolate, and more!

If you’ve eaten too much, try using peppermint to sooth your stomach.
Try Peppermint tea or Peppermint candy. This will help to soothe the muscles around the intestines, helping with IBS symptoms or digestion problems.

If you’re feeling sleepy, research shows that the scent of peppermint can invigorate you. Here are a few ways to use it:

Use Peppermint oil to dab on your wrists to open up your sinuses and to combat migraines. I like Young Living Peppermint Essential Oil. Peppermint essential oil’s scent invigorates the mind and senses, while inspiring a sense of peace. Used topically, Peppermint oil creates a cool, tingling sensation on the skin.

Put Peppermint Oil on a washclothe to use in shower!

You can also cook with peppermint! Use fresh mint on salads, with sauteed veggies, or even with meats!

Finally, if you’re really looking for something sweet, try to make it a little bit healthier!
Check out Peppermint Chocolate and Peppermint Hot Chocolate! These Peppermint Chocolates are from Cocoa & Co. in Chicago. The peppermint bars, a Cocoa + Co. exclusive made in partnership with local chocolatier Heather Johnston of Veruca Chocolates They consist of a delicate dark chocolate shell and oozy mint crème that absolutely melts on your tongue. Cocoa + Co. (pronounced Cocoa and Company) is in Old Town on Wells, and has hundreds of amazing chocolate treats to try, many of which make amazing gifts and stocking stuffers.

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.

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How to Workout Outside this Fall As Seen on WNEM TV 5

Wearing a lot of layers doesn’t need to prevent you from getting in a workout outside this Fall. We’re sharing some great ideas with the best health and fitness expert, Stephanie Mansour.

I’ve got some easy tips that you can start using with your kids after school today!

First, obviously raking the leaves or shoveling snow will burn X number of calories. The average sized person can burn up to 200 calories in 30 minutes by shoveling snow!

Do more strength training outside to warm up faster. You can go in your front yard and do a circuit workout: Squats, push ups, and then repeat.

Finally, take your pet (or child) on a walk and speed up the pace for a block, then slow it down. If you’re wearing snow boots and walking in the snow, it makes this even more challenging!

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.

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What 200 Calories of Halloween Candy Looks Like and How to Burn 200 Calories As Seen on WGN

Worried about overindulging in Halloween candy? Health & Fitness Expert Stephanie Mansour is here to share with us what we’d need to do to burn off 200 calories worth of candy!

Remember, making healthy eating choices should be because you value your body and you want to put good things into yourself.

Working out is separate – it’s also good for your body. But hopefully this will make you think twice before you eat your candy. And remember, eating protein every few hours will help stave off sugar cravings!

WORKING OUT:
35 minutes of Zumba or dancing to your favorite song
Watch your favorite TV show at the gym on the bike for 30 minutes.

60 minutes of light weight lifting (can show with dumbbells) and body weight strength training

Squats for about 15 minutes straight – using your legs which are the biggest muscle groups so burn more calories faster as opposed to working the arms or upper body.
Push ups at a moderate pace for 40 minutes straight

20 minutes of high intensity interval training: mixing cardio + weights – can show this or also have clip from my workout DVD showing this

The great thing about this is that you’ll burn calories even after you work out, even when you’re sleeping, as opposed to cardio which only burns calories while you’re doing it.

About 30 minutes of Vinyasa yoga
40 minutes raking leaves

SHOPPING:
2 hours of clothes shopping – carrying, walking around

Buy groceries for 45 minutes, carry bags up stairs for 5, and put away for 15 minutes.

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.

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How to Be Healthy Over Halloween As Seen on WNEM TV 5

If you’re taking your kids out trick or treating, or just going into the drugstore, you may have a challenging time avoiding Halloween treats. But don’t worry, we’ve got some tips for you by Stephanie Mansour, the best weight loss coach for women.

First, if you’re going for a candy apple, try going for an apple covered in dark chocolate. Or, cut up your own apple and dip it into dark chocolate yourself. Dark chocolate has health benefits!

Next, make sure you’ve eaten dinner before taking your kids trick or treating and before going to the store.

Set rules for how much candy the kids are able to eat.

Carve your pumpkin and eat the pumpkin seeds.

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.

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