Recently, I was featured in an article from Diets in Review.com about the benefits of eating small meals throughout the day — a plan that I encourage my clients to implement.

Eating small meals can help rev your metabolism and aid with digestion, so I strongly recommend making it a part of your lifestyle!

Check out the rest of the article at Diets in Review.com to learn more about stepping up your own eating habits. Don’t forget to share these tips with family and friends!

For sale as an instant download

$49 $97

Available as an instant download – receive instant access to this workbook + videos!

There are tons of physical exercises and tips on how to get “beach-ready,” but today we’re talking about how you can do some mental exercises to get beach-ready:

-Whether or not you have the “perfect body” doesn’t matter. It’s what you think about your body that makes a difference. Analyze what you say to yourself on a regular basis. Do you say mean or insulting things to yourself, or do you pump yourself up?

-Notice when you compare how you look to other women. Do you constantly wish you had “her stomach” or were as thin as someone else? Notice how often you tell yourself that you’re “not good enough,” and how it makes you feel. You’ll surely slump and your posture will suffer when you feel this way about yourself, and this does not help you to feel beach-ready!

-Look at yourself in the mirror while you are brushing your teeth and say motivational things. Reprogram yourself to talk positively about your body, saying “I like my stomach” or “My face is pretty.”

-Place a sticky note near your computer with a positive comment about your body. By engaging in positive self-talk, you’ll instantly start feeling better about yourself and more confident in your body – whether you’re in a bikini at the beach or in a suit at work.

Do you want start feeling more confident in your body and in yourself? Check out my workbook below and learn how to get on track to an improved you. Women everywhere are benefiting from it!

For sale as an instant download

$49 $97

Available as an instant download – receive instant access to this workbook + videos!

Feeling like all of your clothes aren’t fitting right, or are you lacking confidence before a big presentation at work? Here are some quick tips to improve your body image in five minutes or less:

-Focus on something you like about yourself – your hair, eyes, hand gestures, etc. Keep repeating to yourself, “I like XYZ…”

-Remember the last time when you felt really confident and happy in your body. Take a few deep breaths and visualize what you saw in the mirror, how you felt about yourself, and what you said to yourself.

-Drop and do 10 push-ups. You’ll instantly feel tighter in your arms, and more confident in your body.

If you’re struggling with how you feel about your body, check out my workbook below. Women everywhere are improving their body image because of it!

For sale as an instant download

$49 $97

Available as an instant download – receive instant access to this workbook + videos!

Weight. It’s one of the biggest complaints in America. Women across the country openly and privately condemn themselves for their weight, wonder how they gained so much weight, and desperately try to lose weight. It’s an on-going struggle that for some, signifies a very dim light at the end of the tunnel.

Many women say they want to lose weight so that they can fit into a bridesmaid dress, a wedding dress, or because they are jealous of their size-2 girlfriends. Other women say they want to lose weight because they feel like they should, someone else is telling them they are overweight, or because their doctor said that they are outside of the “normal” weight range for their height. But all of these reasons are often still not enough to push women to implement a regular exercise routine, healthier eating habits, or improved self-care…

If you’re trying to lose weight to impress someone, what happens when that person is out of your life? If you’re trying to lose weight to look good in wedding pictures, what happens when the wedding is over? If you’re trying to lose weight to show your doctor that you’re healthy, what happens after that last check-up?

The bigger the reason WHY you want to lose weight, the easier it will be to lose weight. The bigger the WHY, the easier the HOW. Similarly, the more EMPOWERED you feel to achieve weight-loss, the more momentum and strength you will have in doing so.

Here are some quick questions you can ask yourself to get to the core of WHY you want to lose weight:

1. How will you feel when you look at yourself in the mirror after you’ve lost weight?
2. What will you see in the mirror after you’ve lost weight?
3. How will you feel empowered and inspired to make other positive changes in your life once you’ve lost weight?

Notice how none of these questions have to do with other people or anything outside of yourself. These questions force you to dig deep to discover WHY you want to lose weight…for yourself.

For sale as an instant download

$49 $97

Available as an instant download – receive instant access to this workbook + videos!

Last week we showed you Marissa’s Wrap Party video and inspiring words from Marissa.

Steph, Marissa, and Dr. Raby

This week, we’ve got exclusive footage of Dr. Raby from the Raby Institute for Integrative Medicine at Northwestern and some words from Hope Jelinek-Berry, who did in-home massage and energy work for Marissa. Check it out!

Dr. Raby talks about how to honor yourself as a WHOLE – not just for weight loss or when you’re on a diet plan. And Hope talks about her joys of working with Marissa. We were so fortunate to have The Raby Institute and Hope Jelinek-Berry on our team – thank you!!

Hope Jelinek-Berry (middle) helped Marissa Step It Up!

Hope shares her journey with Marissa.

Dr. Raby showing her support for Marissa.

Stay tuned next week, when we hear what people are saying about how Marissa has personally inspired them!

For sale as an instant download

$49 $97

Available as an instant download – receive instant access to this workbook + videos!

We’ve heard before that “stress kills,” but did you also know that it makes you gain weight? When you are stressed, you produce more of the hormone cortisol, the “stress hormone” that causes belly fat!

In order to decrease your cortisol levels, you must de-stress and learn how to deeply relax. Here are a few quick tips on how you can learn to relax, even in your busy and stressful life:

Deep Belly Breaths

-Deep breathing allows the nervous system to relax and takes the body out of “flight or fight” mode. Instead, the body is better able to move between the parasympathetic and sympathetic nervous systems, allowing relaxation to occur.

-Place your hands on your stomach, and take a deep breath in through your nose, filling your stomach up into your hands.

-Then feel the air rising up into your chest.

-Slowly breathe out through your nose (keeping your mouth closed).

-Repeat this breathing 10 times slowly throughout the day or whenever you’re feeling stressed.

Exercise

-Exercise has been proven to reduce stress. Even if there is no physical change in your body, your stress levels are still greatly reduced.

-Your body releases feel good endorphins, which create a better mood and encourage a more relaxed demeanor.

Spending Time with Friends

-Research shows that people who socialize with friends report a reduction in stress levels and an increase in overall happiness.

Getting Enough Sleep

-The body needs time to repair itself, and it needs time to totally check out and relax during your sleep cycles.

-By getting an adequate amount of sleep for your body, you are able to be more relaxed and and also to relax more easily.

These tips will not only help you reduce stress, but also will help you avoid gaining weight. So if you’re not already, start implementing them today!

For sale as an instant download

$49 $97

Available as an instant download – receive instant access to this workbook + videos!

As many of you know, my client, Marissa, from the reality weight loss TV show, “Put Your Money Where Your Mouth Is” hosted by Andrea Metcalf, hit her goal of losing 83 lbs in just 12 weeks!!

Steph, Marissa's mom, and the old Marissa!

The video below is footage from her dramatic reveal and some inspirational words from Marissa about how she accomplished this amazing feat.

Leave comments below to support Marissa and congratulate her – she lost the most weight out of anyone on the show, AND she’s maintaining this healthy lifestyle for the rest of her life! She is such an inspiration to us all!

Marissa breaks through her old self

Marissa

And, if you aren’t already signed up to receive newsletter updates, make sure you do so below so you can hear exactly how Marissa did this in the weeks to come. One of the main tools she used to stay mentally on track was my 30 Day Workbook (see below). We will also be revealing all the other techniques we used to help her accomplish this goal!

Marissa with her uncles – a support system is KEY to achieving your goals!

Strutting her stuff with more of her wonderful family!

For sale as an instant download

$49 $97

Available as an instant download – receive instant access to this workbook + videos!

“My mom taught me to snack in a healthy way instead of eating a bunch of junk food. I remember eating graham crackers and celery sticks with peanut butter on them, and raisins in the car on the way to my sporting events. She’d always make us eat broccoli even if we didn’t like it, but let us dip it into ranch dressing with our sandwich at lunch.

Today, I encourage my clients to view food as fuel and to pay attention to what they are eating, even while snacking.”

For sale as an instant download

$49 $97

Available as an instant download – receive instant access to this workbook + videos!

-Invite your mom to a fitness class or just take her to the gym with you. Introduce her to the equipment, help her learn new moves, or even hire a personal trainer to give her a session or two.

-Buy your mom a workout DVD and follow along with her – working out together may remind her how working out can be fun!

-Buy your mom a cute workout top, then teach her workouts she can do at home in the comfort of her living room, such as yoga poses or Pilates moves.

-Hire an in-home yoga instructor to come see your mom and give her a completely customized and personal yoga class.

For sale as an instant download

$49 $97

Available as an instant download – receive instant access to this workbook + videos!

We’ve got a brand new website, new blog posts, content, tips, tricks, and more ways to Step It Up mentally! As you know, losing weight or getting in shape IS a mental game, and that’s where I’m different than most health & fitness experts you may know.

I’m glad you’re here, and if you are not already signed up for my newsletter or working through my 30 Day Workbook, sign up and check them out below!

And, you can even comment below with the new format! Let me know what you think by leaving a comment below!

For sale as an instant download

$49 $97

Available as an instant download – receive instant access to this workbook + videos!