Tag Archives: Chicago’s best weight loss expert

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.

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.

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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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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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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How to Make Your Workouts More Fun As Seen on WNEM TV 5

Getting bored of the same old workout routine? Well we’re here to help you get out of a workout rut on today’s Step It Up with Steph!

I’ve got some easy ways that you can spice things up in your workout.

First, change up your workout! Even though it’s so cold outside, something that I enjoy doing is swimming. You can go to your local gym or anywhere that has an indoor pool. You don’t have to swim fast, or for a long time, but it’s important to change up your workout. You can step it up by listening to music while swimming, too! I was surprised to find out that there are actually underwater music players. Finis Duo is a great MP3 to use while swimming because it has the highest quality sound in the water and syncs with your iTunes music library, too! Music is key to getting you more motivated, and research has proven that listening to upbeat songs encourages you to work out harder and longer.

Speaking of music, change your playlist up and add new songs, or old classic ones that you haven’t listened to in a while! This will get your brain’s attention while you’re working out and keep you focused and in the game! You may be getting bored of your playlist and therefore lagging off on your workout – without even noticing it!

Finally, bring a family member with you or a friend and try out some new equipment or workouts. You can even bring your kid! Change up who you’re working out with so that it’s more of an activity rather than a regular old workout. Look for a yoga in the park session or a new gym to try out free for a week!

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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