Category Archives: Healthy Lifestyle Tips

The Hoda Show: How to Step It Up Physically and Mentally to Boost Your Confidence and Reach Your Weight Loss Goals

Weight loss coach, Stephanie Mansour, stopped by the Sirius XM Radio studio to chat with Today Show host, Hoda Kotb, live on The Hoda Show .

Stephanie Mansour and Hoda Kotb

As a weight loss coach for women, one of the most important messages I’m passionate about spreading is that weight loss is not just about fitness and it’s not just about watching what you eat.

While it is important to step it up with your nutrition and workouts, it’s equally, if not more, important to step it up mentally. If you want to reach your fitness and weight loss goals, first you have to believe that you deserve to hit those goals.

If you don’t feel like dragging yourself off the couch, you have to change your thinking first.

If you’re too embarrassed to walk into the gym because you haven’t worked out in over a year, you have to build your confidence first.

If you want to stop binging on a whole row of Oreos every night, you have to believe you deserve to treat yourself better first.

There’s a mental shift that has to happen in order for you to value yourself so much that you want to do healthy things for yourself. I know this because I experienced this mental shift myself over a decade ago and it made all the difference — I finally lost the weight and kept it off for good! Plus, I’ve helped my private weight loss coaching clients and the women in my community do the same. 

Once you shift your thinking, you’ll skip the emotional eating, pass over junk food, and enjoy moving your body. Instead of rewarding yourself with a milkshake or zoning out on the couch at the end of a long day, you’ll begin to reward yourself with a healthy salad or a fun walk around your neighborhood.  

Then, after you’ve made this powerful mental shift and you’ve created healthy new habits, there’s absolutely nothing wrong with eating a few Oreos occasionally if you want — everything in moderation!

Recently, I stopped by the Sirius XM Radio studio to chat with Today Show host, Hoda Kotb, live on The Hoda Show. Listen to the interview HERE to hear my story about how I struggled to lose weight, the mental shift that turned it all around, and the strategies you can use to shift your thinking too.

Stephanie Mansour and Hoda Kotb

Want to start shifting your thinking so you can finally reach your weight loss goals? Join us for FREE guidance and support! Sign up for the FREE 21-Day Challenge for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.

Healthy Eating Tips: Healthier Ice Cream Options

Chicago weight loss coach for women, Stephanie Mansour, stopped by ABC 7 Chicago to dish out some healthy eating tips and give the scoop on healthier ice cream options that you’re sure to love.

What kind of weight loss coach tells you to eat ice cream? I do!

What I’ve learned over the years is that nobody wants to go on a diet that requires cutting out all of your favorite foods. It’s a sure way to set yourself up for failure and disappointment. That’s why I don’t believe in diets or deprivation. Instead, I want to set you up for success;  so I encourage my clients to make the healthiest choices possible as often as possible. And you know what? It works! (Check out some of my client success stories  here).

My private weight loss coaching clients are often shocked to find out that they don’t have to give up the things they love to eat. And my advice to you, too, is that you don’t have to give up what you enjoy eating if you want to reach your weight loss and wellness goals.

In some cases, you may choose to indulge in moderation. But in most cases, you can find healthier options that are equally delicious and satisfying that you can substitute for your go-to treat.

And here’s a secret–there’s a good chance that you’ll end up liking the healthier option even better!

Once you cut the junk and start focusing on getting more nutrient-rich foods in your diet, you’ll be able to taste the difference and feel the difference in how your body responds to low-quality foods.

I recently stopped by ABC 7 Chicago to dish out some healthy eating tips and give the scoop on healthier ice cream options that I think you’ll love.

Want more guidance and support in making healthier choices when you eat, so you can finally lose the excess pounds that are holding you down? Join the FREE 21-Day Challenge with weight loss coach Stephanie Mansour for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.

How to Avoid Emotional Eating

Discover the science behind emotional eating and learn how to avoid emotional eating with weight loss coach and health and fitness expert, Stephanie Mansour.

how to avoid emotional eating

Have you ever wondered how to avoid emotional eating?

If you sometimes find yourself scarfing down a bag of chips at your desk while you’re trying to meet a deadline or mindlessly eating a pint of ice cream at the end of a long stressful day to numb out, you’re falling victim to emotional eating.

In my experience as a women’s weight loss coach, I’ve found that emotional eating is one of the most common problems that my private weight loss coaching clients struggle with daily. I also find that as soon as I mention to someone during a conversation that I’m a weight loss coach, the conversation about emotional eating comes up immediately.

Everyone wants to know how to stop reaching for a candy bar when the going gets tough or turning to cookies when they’re feeling sad. Emotional eating is nothing to be ashamed of, but it is important to learn how to avoid emotional eating.

Unfortunately, emotional eating is not harmless and it doesn’t help you feel better or improve the problem that caused you to want to eat in the first place. When you let emotional eating get the best of you, you’ll tend to choose poor-quality foods that are low in nutritional value and high in salt, sugar, fat, and calories.  It can lead to binge eating disorders, food addiction, health problems, obesity, low self-esteem, and difficulty losing weight.

Recently, I visited Fox 32 Chicago and sat down with Sylvia Perez to discuss the science behind emotional eating, the physiological triggers that cause emotional eating, and what you can do to avoid emotional eating.

Tips I cover include rewarding yourself with healthy choices and indulgences that feel good — anything from a kale salad at your favorite restaurant instead of eating at home to scheduling a wellness-centered vacation or staycation.

I recently had an amazing trip to Miraval Resorts in Arizona and I’m looking forward to an upcoming Katanga Fitness Retreat getaway. Treating yourself, changing your scenery and pace, and staying active will help you focus on your well-being and shift your thinking away from turning to food for comfort.

I often suggest that women visit a local spa or manicurist, or even paint your own nails, take a bubble bath, and do some self-care at home. Go to the park, visit a museum, call a friend — anything you enjoy to change your frame of mind away from food as a default.

Want more guidance on how to avoid emotional eating and get on track to finally lose the weight for good and step it up for life? Join the FREE 21-Day Challenge with weight loss coach Stephanie Mansour for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.

 

What I Shared On The Today Show About How To Trick Yourself Into Working Out Around The House

Do you sometimes feel like you don’t have enough time to work out? If so, you’re not alone. In fact, not having enough time for exercise is a top complaint of many of my private weight loss coaching clients before we begin working together. But as I tell my clients, it’s always possible to fit more exercise into your busy schedule if you change the way you approach it.

You don’t always have to go to the gym or carve out 30 minutes of uninterrupted time. Incorporating fitness routines into the daily activities you are already doing can make a big impact on your health and fitness and help you reach your goals faster.

I stopped by NBC Studios in New York City to share 7 Ways to Trick Yourself Into Working Out with the Today Show audience.

Whether we’re juggling a family, career, both, or other responsibilities, we all have to get ourselves up, dressed, and on the go in the morning. We all have to see to it that our healthy meals get made, the dishes get washed, the laundry gets done, and so much more throughout the day. So I understand that many women feel as if they simply don’t have enough time to work out.

But the truth is, you do have time if you make the most of every moment and you have the confidence to believe you’re worth it!

Watch the video and read more here.

Join us for FREE guidance and support in creating healthy lifestyle habits that will put you on track to lose weight and love your body along the way! Sign up for the FREE 21-Day Challenge for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.

How to Get Rid of Cellulite

How to Get Rid of Cellulite

Have you ever wondered how to get rid of cellulite? If cellulite has become a problem for you,  you’re not alone. You may consider it unsightly or blame yourself for getting it, but it’s a common problem. In fact, studies have shown that as many as 90 percent of women have cellulite.

Because I’m a weight loss coach for women, women often ask me how to get rid of cellulite. It isn’t easy but it is possible to minimize the appearance of cellulite on your body. If you have cellulite, you should know that it’s nothing to be ashamed of and the first step toward feeling better about it is to love your body right now, no matter what.

Here are a few more facts about cellulite:

  • Even women who are thin, fit, muscular or athletic often notice that they have cellulite.
  • Being overweight or obese does not necessarily increase the likelihood of cellulite, but it is likely to make the divots appear larger and far more noticeable.
  • Genetics is often a factor. If the women in your family have cellulite, you are more prone to having it as well.
  • Cellulite appears lumpy because fat cells are stored right beneath the skin and push through the connective tissue and fascia.

While you may not be able to get rid of cellulite completely, there are some exercises, self-care practices, and foods that can help reduce it. I always say that it’s important to approach your cellulite reduction from a holistic and integrated standpoint.

I recently stopped by the Fox 32 Chicago studio to share some of my favorite tips on how to get rid of cellulite.

  • Lose the fat. The less fat you have on your body, the less noticeable your cellulite will be. It may still be there, but it won’t stand out as much.
  • Stay hydrated. Drink half your bodyweight in ounces and snack on hydrating fruit and veggies, such as watermelon and cucumbers.
  • Brush or scrub your skin in a circular motion to stimulate the lymph.
  • Massage the fascia with a foam roller to increase blood and lymph flow.
  • Integrate proper nutrition into your diet with healthy fats, such as salmon and sunflower seeds.
  • Pump up your exercise by working and stimulating muscles in the affected area.

Want support taking a holistic approach to health, so you can get on track to lose weight and learn to love your body along the way? Join the FREE 21-Day Challenge for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.

 

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!

screen-shot-2016-10-10-at-10-33-35-am

 

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!

How To Maintain Your Beach Body Through Fall

Now that summer is coming to a close, it’s a good time to talk about maintaining your beach body through the fall. I recently stopped by the WNEM station to share four tips that will do just that!

Tip #1: Eat Seasonal Vegetables

Load up on veggies by heading to your local market to purchase some zucchini, squash, pumpkin and any other seasonal produce you like. There are so many wonderful ways to prepare veggies, including sautéing, baking, roasting and steaming. Veggies never get boring! So now that summer is over, it’s time to change up your menu and seasonal produce is a great way to do that.

Tip #2: Create an Indoor Workout Plan

Just like seasons change, so can workout routines! As the evening walks come to an end, it’s time to find a new workout plan that works for you. The cool weather may have you forgoing your outdoor workouts, but that doesn’t mean the workouts need to stop all together. This is why I have the 30 minute workout DVD, for people that don’t want to leave their house but still want to have a workout routine. They key here is, get something that works for you. Whether it’s a workout DVD or a membership to a gym, there is a plan that can replace your outdoor summer workout routine.

steph-workoutdvd-121415-2

Tip #3: Drink Plenty of Water

Drinking water is a key to good fitness and health. Make sure you are drinking at least ½ your bodyweight in ounces of water per day. Add some lemon slices to kick up the taste! This is also great for detoxifying your body.

Tip #4: Dress in Layers

Take an extra few minutes every morning to layer up. This will help you stay warm and help your immune system protect itself. If the office gets too hot, you can always take off the extra sweater or jacket. Nobody enjoys being sick, so take extra precautions to help your body maintain good health.

As seasons change, you still want to feel confident about your body. Don’t let the cool weather fill you with excuses to stop your healthy lifestyle. You’ll look and feel so much better if you stick to these simple tips!

Wishing you good health and happiness!

-Steph