Monthly Archives: January 2017

Weight Loss Workouts for Women: Park Workout Using a Slide

Did you know that the slide at your local park can be used to assist you in push ups, tricep dips and planks? Watch Jenny Milk and Stephanie Mansour show you how you can get fit using the slide!

Stephanie Mansour is a Health and Fitness Expert based in Chicago. She films weekly workouts with Jenny Milkowski in Chicago to inspire women to work out in the most effective way possible! Stephanie has the best workouts for women and also serves as a confidence coach for women. Steph has been called the best personal trainer in Chicago.

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

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Weight Loss Workouts for Women: Monkey Bar Workout

Have a park close to your house? Ever think of using the monkey bars to get a good workout in? They aren’t just for kids! Watch Jenny Milk and Stephanie Mansour use the monkey bars to improve upper body strength.

Stephanie Mansour is a Health and Fitness Expert based in Chicago. She films weekly workouts with Jenny Milkowski in Chicago to inspire women to work out in the most effective way possible! Stephanie has the best workouts for women and also serves as a confidence coach for women. Steph has been called the best personal trainer in Chicago.

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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Clean Sleeping Trend As Seen on ABC 7 Chicago

Is “clean eating” not working for you in 2017? Well, hop on the trend bandwagon and try “clean sleeping”! Health & Fitness Expert Stephanie Mansour breaks down the “clean sleeping” trend started by celebrity Gwyneth Paltrow and gives us tips on how we can sleep drug-free!

But first, we have a new health and wellness TV show called Step It Up with Steph on PBS Chicago that is airing every Saturday on WTTW at 10am! The first episode, on January 21st, is all about insomnia…so this clean sleeping trend really fits in today! The Launch Party for the show was last night, Friday, at Hubbard Inn in River North, and they provided us with a beautiful venue and helped us host a wonderful event.

Back to clean sleeping! Sleeping is really important because it affects all parts of your life, and can contribute to diseases such as obesity.

Here’s tips for how you can do it:

1. Use deodorant at night to make sure you smell good. You can feel good about your deodorant choice with PiperWai’s all natural deodorant made with activated charcoal that neutralizes odors naturally.

2. Write it all out. Let go of the day’s troubles by journaling and letting go of things so that your mind isn’t racing when you get into bed. Before you’re in your bedroom, write down all your lists and thoughts for the day and then keep the journal in a closed drawer or somewhere away from you.

3. Then, lighten the mood…with candles. Your brain and your eyes will get adjusted to seeing in the dark and your brain will be signaled that it is time for bed, and time for your body to produce melatonin, which will help you fall asleep. This is especially important if you watch TV in bed or if you are on your phone in your bed and have a bright light in front of your eyes. Instead of taking a melatonin supplement or a sleeping aid, try this to help your body out.

4. Avoid late night snacking. If you must, eat chickpeas! Chickpeas have lots of Vitamin B-6 which helps produce melatonin. Wild Garden has convenient single serve packs of hummus and crackers that will help you feel more tired. Whole grains are another thing that will help you wind down.

5. Are you a chip eater like me? Replace junk food with something healthier. The Daily Crave has great veggie and lentil chips that go great with the humus and are a healthy option for a late night snack.

6. WINE-d down, but without the wine. Alcohol interferes with a good night’s sleep. If you must, trick yourself into drinking sparkling water in a wine glass, and enjoy that!

7. Get in the right state of mind. You DESERVE to end the day on a good note. Try the 30 Day Workbook I created to help you feel better about yourself and boost your self-confidence. It’s a great way to feel good at the end of night.

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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Weight Loss Workouts for Women: Choose Your Own Park Adventure

Join Jenny Milk and Stephanie Mansour of Step It Up with Steph for an exercise adventure at your local park. Gym memberships are great, but you can get creative using equipment at your local park to stay fit, too!

Stephanie Mansour is a Health and Fitness Expert based in Chicago. She films weekly workouts with Jenny Milkowski in Chicago to inspire women to work out in the most effective way possible! Stephanie has the best workouts for women and also serves as a confidence coach for women. Steph has been called the best personal trainer in Chicago.

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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Weight Loss Workouts for Women: Park Bench Workout

You don’t have to have a fancy gym membership in order to keep fit. Your local park has practical items you can incorporate into your workout. Check out this video featuring Jenny Milk as we get creative and show you jumps, leg lifts and toe taps…all using the park bench!

Stephanie Mansour is a Health and Fitness Expert based in Chicago. She films weekly workouts with Jenny Milkowski in Chicago to inspire women to work out in the most effective way possible! Stephanie has the best workouts for women and also serves as a confidence coach for women. Steph has been called the best personal trainer in Chicago.

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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Why You Need Vitamin B-12 and How to Get It As Seen on Fox Chicago

If you’re low on energy in the cold winter months, low Vitamin B-12 in your system may be to blame! Health & Fitness Expert Stephanie Mansour has some simple foods you can integrate into your diet to boost your energy.

We need Vitamin B-12 because a lack of it can be a source of having low energy and it can also be caused by high stress. You may have heard of Vitamin B-12 before in the form of a supplement, a shot, or even drops, but we are going to give you ways to boost your Vitamin B-12 naturally and right from food sources!

7 Ways to Get More Vitamin B-12:

1. Eat more animal products (chicken, beef, fish) OR B-12 fortified plant-based foods, such as cereals with grains.
2. Take a supplement or get a shot. These ways are alternatives for the foods. If your blood work shows that you are significantly low in Vitamin B-12, this can be a faster way to increase it.
3. Fish is loaded with B-12. In particular, sardines and salmon are great choices. If you’re not a big fish eater, I always recommend marinating the fish first. Wild Garden has multiple different packaged marinades to make it easy and quick to get your meal started. I love the Persian Marinade because it has a blend of garlic, fennel, spices, and herbs! If you don’t like the taste of fish, this is a great way to mask the fishy flavor and load up on your B-12! Another option for adding some healthy flavor that I love is Slawsa. It’s a slaw and salsa that adds delicious flavors to your B-12 proteins!
4. Eggs are another great source for Vitamin B, especially the yolk. Hard boiled eggs are great to grab for breakfast when you’re running out the door in the morning.
5. Swiss cheese is the best type of cheese for getting Vitamin B. Have it with hummus and crackers, or add it to your eggs for breakfast.
6. Mussels are great sources of B-12 as well, and they’re popular and easy to get if you’re out having dinner with friends.
7. Clams are another seafood option that are filled with Vitamin B-12!

Once you start consistently increasing your daily intake of Vitamin B-12, it will take your body a few weeks to start feeling the effects, and feel more energized. Make sure you check in with your doctor to find out how much B-12 you should actually be consuming to have your levels where they should be!

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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5 Common Workout Mistakes and How to Fix Them As Seen on Fox Chicago

Did you set your New Year’s Resolution to something along the lines of working out harder, faster, or just more often? Well, our Health & Fitness Expert Stephanie Mansour is here the 5 common workout mistakes, and how to fix them to avoid an injury!

Here are the most common mistakes that people make at home and at the gym:

1. Resting – Too many water breaks or too many breaks at the gym saying hi to friends. Drink water before you start working out or on your way to the gym so that you’re not dehydrated during your workout. Instead, add in bursts of cardio, or hold strength training, to break up your workout.

2. Too much cardio – Do strength training moves in between cardio bursts to keep your heart rate up and your body working. This is a great way to add in a break to your cardio.

3. Too long of workouts – Don’t waste your entire day at the gym when you can instead be working much harder for only 30 minutes. Then, you’ll have more time to tackle your other daily activities and not feel like working out is a burden and too time-consuming. My Signature Slimdown Workout DVD has a full body 30 minute workout that you can do right at home and not have to make an extra trip to the gym!

4. Sabotaging yourself at the gym – No music or too slow of music slows YOU down! Research shows that having faster, and more upbeat music will increase your body’s stamina and help you work out longer. If you’re self-conscious that you smell while you’re at the gym, you’re breaking your motivation and causing your mind to be distracted. My new favorite deodorant, from PiperWai, is great because it absorbs wetness and is stain-free! Their all natural ingredients include activated charcoal which absorbs moisture and doesn’t plug your sweat glands.

5. Doing common exercises WRONG – For lunges, it’s important that your knee doesn’t go past your ankle. Remember to pull your abs in and use the strength in your core. When doing bicep curls, make sure you keep your elbows tucked in to your waist and then curl your arms up to your shoulders. For an overhead press, do NOT arch your back backwards. Keep it straight and pull your abs in while pressing your arms up and above your head.

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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Hottest Workout Trends For 2017 As Seen on FOX Chicago

Looking to change up your workout routine in the new year? Our Health & Fitness Expert Stephanie Mansour shares with us the 5 trendiest new workouts that are sure to make working out fun again!

1. Boutique and trainer gyms are offering more group classes so that you can target specific areas on your body and get in and get out of the gym! Glute Camp is a hot new trend with a derrière pumping, high intensity workout. This class is designated just to working out your booty and anyone can go to it at Hi Fi on the weekends.

2. Live Stream classes on your phone – like yoga or meditation. You can download these on your phone or tables and do them anywhere.

3. Strength training classes called PowerHour at Hi Fi are high intensity workouts with body weight interval training. They’re quick workouts that you can get done in 30 minutes while working your entire body. They’ll show you how to correctly use your body to move heavy items, like a big tire!

4. Remember, focusing on getting your mind in gear is key to being able to lose weight. Boosting your self-confidence in your commitment to yourself will allow these workout trends to last for you! My 30 Day Workbook will help boost your confidence so you can stay committed to yourself.

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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The Solution to Your New Year’s Resolution As Seen on WGN

Desperate to make this year’s resolutions last? Well, it’s time to reality check your resolutions. Health & Fitness Expert Stephanie Mansour is to tell us what’s realistic, and what’s not, and give us bite size chunks to reframe our resolutions.

How many people stick to their resolutions? Only 8%. The #1 New Year’s resolution is to lose weight. This number is so low because of the resolutions that we set ourselves up with.

What’s an example of a poorly framed resolution?
1. I love sugar so I want to eliminate it from my diet.
Why is this bad? Psychologically, we want what we can’t have. This type of resolution sets us up for failure! Research has shown that if you phrase our sentences in an “If / Then” statement, we will really
2. I am going to lose 20 lbs in 2 months because I hate my body.
Why is this bad? Saying negative things to yourself doesn’t help improve your thoughts. Becoming more mindful is shown to help with goals such as weight loss, so become aware of your thoughts first, and then change them into a positive statement.

So, once we’re clear, what else sets us up to fail?
1. Lack of planning.
Therefore, map out your goals on a calendar – where are you now, and where do you want to be? Get realistic about what you want and what you can achieve!
2. Not having a reward system.
The “If / Then” scenario works well psychologically. IF you complete a small goal, THEN you get a reward. Reward yourself every time you hit a small goal. Make your resolutions in bite size chunks rather than as big as a meal, and reward yourself with healthy things, like a massage or a more expensive gourmet salad instead of making one at home. A new article of clothing to workout in or new running shoes is another great reward.

Finally, be willing to course correct. If all else fails, look at the methods you’re using. Weight loss is not one size fits all, and neither is health and fitness. Taking an individualized approach to your goals will make you even more successful because you’ll recognize that what works for someone else may not work for you, and you won’t feel like a failure and dejected.

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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Fool-Proof Your New Year’s Resolutions As Seen on WNEM TV 5

Feeling intimidated by setting another New Year’s Resolution this year, and worried you may not succeed? We’ve got some tips to fool-proof your resolution in today’s Step It Up with Steph.

If you’ve had a hard time with resolutions in the past, you’re not alone! Less than 10% of the population keeps their New Year’s Resolutions!

So whatever your resolution is, whether it’s to lose weight, eat healthier, or be more cognizant of your budget, it’s important to set aside some ME time.

By doing things that are good for YOU you’ll be training your brain to be more mindful and be more positive to yourself. Building self-confidence as a woman is a really important factor to help achieve your resolutions. You have to have a strong relationship with yourself first to be able to act on your goals. My 30 Day Workbook is the ideal place to begin to build that self-confidence.

Spend time reading your favorite book! Taking just 10 or 15 minutes out of your busy day to read helps to relax your mind and unwind. Reading before bedtime is great because of this.

Finally, carve out family time so that you can be connected to the ones you love. Or, setting aside time to phone a friend and have a nice conversation is another way to feel and spread love with yourself and others.

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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