Category Archives: Uncategorized

Gym Hacks & How To Get a Good Deal on Gym Memberships As Seen on Circa News

Health & Fitness Expert Stephanie Mansour stopped by Circa News to give some tips on how to save money on a gym membership!

Many gyms offer week passes or more to “test it out.” But they don’t advertise this! So shop around and ask for it. Depending on your area, you could get free gym access for 2 months!

Check out online discount sites, like Groupon, to get gym memberships for shorter than a year commitment and at less than half the regular rate. / Really love a workout class led by a specific instructor? Go to the class. Then, ask that instructor to put you on the guest list so that you can come to that class for free every week!

Looking to work out at home as if you had a personal trainer with you? If so we’ll show you how to get a work out as though you’re working w a pro, w/out having to pay big bucks (hint: all you need is a smartphone.)

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.

How to De-Bloat & Lose Weight in the Mid-Section As Seen on WINK TV

It’s a little more than 2 months into 2017, and your health & fitness goals may be a little off track. If you’re having a hard time losing some extra pounds in your mid-section, or are looking for ways to feel less bloated, we’ve got you covered.
Our Health & Fitness Expert Stephanie Mansour from Step It Up with Steph is here with some great tips!

First, stay hydrated. Drink half of your body weight (at least!) in ounces of water per day. I really like drinking coconut water because it’s extra hydrating. Try the Harmless Harvest brand at Whole Foods – there’s even a little bit of a nutty flavor to it, and they’re organic!

Next, pay attention to your gut health. Sometimes it’s just a matter of being too bloated OR not having gone to the bathroom in a few days. Make sure your gut is getting enough healthy bacteria, and that you’re taking a daily probiotic. There are even probiotics in liquid form that taste delicious! The Harmless Harvest drink comes in a few different flavors and almost tastes like you’re drinking an ice cream shake! The probiotics in here help reduce inflammation and help improve the immune system.
Finally, really make a connection between what you’re eating and how you feel. Does cheese make you bloated? Does wheat pasta make you feel like you have an expanded stomach? Pay attention to how you feel after eating certain foods, and then do an experiment and avoid them for a few days. See if you notice a difference!

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.

Healthy Meal Prep For Weight Loss As Seen on CBS Chicago

Health & Fitness Expert Stephanie Mansour breaks down how to grocery shop and plan out your meals without needing to hire a nutritionist:

Are you struggling with eating healthy foods consistently? Worried that meal prep takes too much time? In the beginner’s guide to meal planning as seen on CBS Chicago, I focused on a few basic tips to leave you feeling like meal prep is manageable, efficient, and something that you can integrate into your everyday life!

1. Focus on eating a protein + at least 1 fruit or veggie per meal, and account for 1-2 snacks per day. Getting in the mindset of this simplistic system is the first step because it sets the tone for your grocery list and your eating schedule!

2. Look at your calendar and plan how many meals you’ll need to make. Do you go out to eat a lot? Do you have a lot of work dinners? How can you stick to a healthy eating plan when you’re eating out a lot? I break it all down for you by checking in with your calendar at the beginning of each week. Write out the meals you’ll be eating out. Then, you can move on to the next step…

3. Make a shopping list. Based on how many meals you’ll be making for yourself, you’ll then be able to see how many breakfasts, lunches, dinners, and snacks you’ll need to grocery shop for.

4. Plan meals that you can make in a batch form. I love making the egg kale bake from my Recipe Book. There are 6 breakfasts that you can make and store very easily out of just one pan!

5. Buy fresh produce & proteins, but have staples in your pantry. I love buying pre-made foods that are healthy, like the rice and lentil pilafs from Wild Garden. Their pilafs include ingredients that you can pronounce which is key when you’re buying pre-made foods. It’s important to check the food labels, and these pilafs taste delicious (while including protein!)

6. Finally, try to use pre-portioned containers to store food. This way you’ll take the guesswork out of how much one serving is AND you’ll already have build-in portion control.

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.

Hunger Vs. Emotional Eating As Seen On Fox Chicago

Life Coach & Health Expert Stephanie Mansour is here with ways to tell if your body is hungry or if you’re just looking for comfort food, and how to stop it so you don’t sabotage your goals.

First, you’ve got a new TV show for women working on this issue, right?! YES, we have the Step It Up with Steph TV Show that airs every Saturday at 10am on WTTW PBS. Step It Up with Steph is the women’s weekly dose of health, fitness, lifestyle, and entertainment where we delve into a new topic each week, ranging from anxiety, being a workaholic, and having lower back pain.

It’s hard to know a lot of the time if we are eating out of pure hunger, or if we are eating because we have crazy emotions taking over our minds! So what are the 5 signs to know if you’re eating out of emotions or out of hunger?

1. Mindless Eating: the first way to tell if you’re eating from emotions or if you’re actually hungry, is if you’re eating mindlessly. When you get home from work, do you sit down and eat a whole box of crackers while reading or watching TV, before you even realize it?! This is likely from your emotions because you are used to doing this. Hence, this is only a habit that we are able to break. A tip for this is portion control. Pour some of The Daily Crave’s healthy lentil chips into a bowl or into a plastic bag and then put the rest of the bag away! If you are going to splurge, make sure it is with a healthy choice. The Daily Crave’s lentil chips are a healthy option to satisfy your chip cravings.

2. Rewarding Yourself: Having a food reward that you are looking forward to all day long is a key sign that you are eating out of emotions. Instead, make reading a chapter of a book, taking a walk to a park, or doing 20 minutes of yoga your reward for after a long day. You will slowly be able to break yourself from this habit and have less emotional eating!

3. Eating a Whole Candy Bar: Even if you are going through some emotional times, eating a whole candy bar will continue to sabotage your weight loss goals. Instead, break off a piece of the bar and put it on a plate. Then, you are making it known to yourself that you are only eating a portion of it, and you won’t drown your emotions in the candy.

4. Bored: When you’re bored, you want to reach for something that is going to spike your energy. To avoid this emotional eating, KNOW when the last time you ate protein was. If you haven’t eaten in 3-4 hours, then you are actually are hungry and need protein.

5. Lonely: When you’re lonely, you begin to use food as COMFORT. Instead of reaching for unhealthy options, pick healthier, individually portioned foods that will allow you to stay within the amount you need to eat.

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.

Steph’s Featured Articles for the Today Show: Women’s Health, Fitness, and Lifestyle Tips

As a regular contributor for the Today Show, Steph writes articles and quotes experts to help women live happier and healthier lives.

Stephanie Mansour is a fitness coach and health coach for women. She helps women lose weight by creating weight loss programs for them so they can lose the weight for good, and make it last. Steph is also a health, fitness, and wellness speaker and she is determined to help as many women as possible reach their weight loss goals!

If you’re looking for easy things you can do to speed up weight loss, check out Steph’s article for Today Show here.

As a certified personal trainer for women, Steph also has some healthy ways you can lose weight without really working out! Check out the Today Show article here.

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However, regardless of how much you work out (or how little!) there can be sneaky ways that cause you to gain weight. Steph’s Today Show article here talks about that.

Food can also be to blame. What are the best breakfasts for weightloss? What type of breakfast will boost your metabolism, and which will slow you down? Steph’s Today Show article here gives you the low down.

What happens when you’re working out and running but not getting a “runner’s high”? Steph tapped some experts to break it down for us in this Today Show article.

As a body image and confidence coach for women, Steph has also written articles for the Today Show that talk about emotional eating (check out this one here) .

If you feel good about yourself, you’ll be able to stop emotional eating in its tracks. Although sometimes, maybe you’re not emotional eating. Maybe you’re eating something healthy, but just too much of it. Check out Steph’s article here for bedtime snack mistakes.

Also read about 6 foods that sabotage your sleep in this article for Today Show.

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Finally, as a certified professional life coach, Steph focuses a lot on mood, energy, and how you feel about yourself. Check out this Today Show article for easy ways to get more energy throughout the day.

If you have a hard time relaxing, try out the tips from the Today Show article here.

You can gain more confidence by following Steph’s tips from this article.

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If you’re feeling really bad about yourself, but smiling on the outside, check out this Today Show article all about smiling depression.

Or, check out easy ways to turn around a bad day here.

Stay tuned for more articles featured on the Today Show!

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.

Valentine’s Day Partner Workout

Workout on Valentine’s Day with your significant other by doing the Crunch n Kiss, arm raises with weights, and the Crunch n Punch!

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.

Step It Up with Steph TV Show As Seen on WNEM TV 5

Join Stephanie Mansour as she tells WNEM TV 5 about her new weekly health and fitness TV show on WTTW PBS Chicago. Step It Up with Steph airs Saturdays at 10am and is the women’s weekly dose of health, fitness, and lifestyle entertainment. Each week’s episode tackles a different aspects of women’s lives that can affect them daily. The episodes are portrayed in a fun way which makes it exciting and easy for the viewer to watch!

Steph discusses her roots of growing up in Michigan and attending the University of Michigan, where her advisor, Cheryl Erdmann, helped her get an internship at WNEM TV. There, she learned about the processes of broadcasting news and sharing information with people all over. Steph was inspired by this to create her own company, Step It Up with Steph. Her goal is to inspire women all over the world to live a happier and healthier life by improving self-confidence and mind body-image via the power of mass media.

If you’re not in Chicago, you can still watch Step It Up with Steph on PBS when the show is available online. You can get real-time updates of the show via Step It Up with Steph on Instagram, Facebook, and Twitter.

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. Here, you will be able to get updates on the new TV show!

Shoulder Workout for Women

Get your shoulders in shape with this Shoulder Sculpting Routine including a side extension, overhead press, and a V extension exercise!

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.

Healthy Habits to Keep Your New Year’s Resolution on Track As Seen on CNN

Already having a hard time keeping your New Year’s resolutions? Health and Fitness Expert Stephanie Mansour has tips to help keep you on track this year!

The National Institutes of Health says you’re more likely to stick to a change in your routine by taking one small step at a time — so break down your resolutions into bite-size chunks. Here are some tips to help you make small, every day changes:

1. Put an extra pair of gym shoes by the door. They’ll remind you that all you need to do is put on workout clothes, lace up your shoes, and hit the gym or work out at home. You’re more likely to see them here when you’re headed out of the house, and they’ll be on your mind.

2. Speaking of working out at home, break down your workout plan into small chunks. Instead of committing to an hour a day at the gym, make 30 minutes your goal. Reducing the length of your workout makes it less intimidating, and easier to commit to.

3. Place a water bottle between you and the snacks that you’re always reaching for. Line up water bottles on a shelf in the fridge, blocking fattening leftovers or desserts that you find yourself going back to multiple times a day. You can do this in your pantry, too. Place water bottles in front of bags of chips, crackers, or cookies. Then drink a full bottle before eating something unhealthy.

4. If you’re a nighttime eater, try this trick: Make eating less enticing by putting something on your hands, such as lotion. You can even paint your nails instead. You wouldn’t want to ruin your fresh manicure by digging into a bag of chips, and you wouldn’t want to eat candy that tastes like lotion.

5. Finally, focus on positive affirmations. Studies show that saying positive things to yourself helps improve your body image and self-esteem. Write out a positive affirmation on a sticky note. Place these notes on your bathroom mirror or someplace that you look at daily. Then, you are in essence training your brain to think positive thoughts about 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.

Park Workout With Swings: Part 2

The swing is a childhood park favorite. In this video, we Step It Up with Stephanie Mansour and Jenny Milk to use the swing to get a great workout in. Lunges, modified planks and running in place are all moves you can do using a park swing.

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.