Tag Archives: exercise

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.

yellow-flower

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.

today-show-2

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.

pink-flowers

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.

Add Strength Training To Your Run

During the summer it’s nice to run outdoors and get some fresh air during out workouts. In fact, some people even cancel their gym memberships because they are committed to running or biking outside. If you enjoy doing your cardio workouts outdoors, don’t forget to add in some strength training for a stronger and more toned you!



Here are a few quick exercises you can do along the bike trail or running path:

Lunges: Step one foot in front of the other, and bend your front knee so that it’s just above your ankle. Press back up to standing, repeat 20 times per leg, then switch.

Push Ups: Come into a plank position and lower down into a push up, either with elbows wide or elbows hugging into your sides like chaturunga.

Tricep Dips:
Find a bench and sit on it. Then place your hands, fingers towards you, onto the bench. Scoot off of the bench with bent knees (easier) or straight legs (harder) and lower your bottom down towards the ground, bending your elbows. Press yourself back up, and then lower back down.

Looking for more lifestyle inspiration?  Women everywhere use my 30 Day Workbook to get motivated, confident, and mentally fit.

[book]
[constantcontactapi formid=”2″]

Exercises to Do in a Hotel

On the go and staying in hotel rooms? It’s important to exercise even while you’re traveling in order to maintain muscle and cardio endurance, not to mention energy levels! Here are some quick exercises you can do while traveling:

-Hit the stairwell and warm up by jogging up and down for three minutes, then start taking the steps two at a time.

-Jog for five minutes in place before taking a shower at the end of the day.

-Drop and do 20 push ups as fast as you can when you wake up in the morning.

-While waiting for the shower water to get hot, lie on the ground and bust out 50 crunches.

-Do squats around your hotel room while you’re on a conference call.

-Do some light stretching before you leave for the day to get your blood flowing and boost your productivity during the day.

Changing the way you live is as much mental as it is physical. Need a guide to get mentally on track to improving your lifestyle? My 30 Day Workbook has helped many women get there!

[book]
[constantcontactapi formid=”2″]

Holistic Weight Loss Without Counting Calories

The key to being fit, healthy and happy is to make it more about a lifestyle and a mindset rather than about some strict dietary or workout regimen, negative body talk, or depriving yourself of things you love.

View your choices as independent of one another.

-By viewing dietary and exercise choices as independent of one another, you are engaging your mind and body more fully in the present: what you ate or how you exercised in the past doesn’t matter. What you decide to do now, in the present, is the only thing that matters. (So Step It Up in the present!)

Eliminate self-induced guilt.

-What good does making yourself feel guilty do for your body, your mind, and your spirit?

-When you find yourself saying, “I feel so guilty,” or “I really should have worked out last night, what is wrong with me?” or “Oh my gosh, I can’t believe I just ate that whole plate of brownies when children in Africa are starving,” just PINCH yourself and snap yourself out of it. Making yourself feel guilty is absolutely not helping to create a healthy lifestyle – it’s actually detrimental to your mental health.


View your body as your complete self, not as a separate part of who you are.

-Some people call this a more “holistic” approach, others call it a “spiritual” approach – whatever you want to call it, viewing yourself as a complete mind and body being is by far the most powerful mindset for becoming healthy, happy, and fit.

-Think about it: If you view your physical body as a separate part of yourself, that means you can love it, hate it, feed it junk and expect it to not affect you, quit exercising, expect it to function, and use it as a mechanism over which to exert mental control.

-But, when you view your body and your mind as one, as a connected union, and as ONE person (YOU), then your view about your physical body changes. Why would you want to feed yourself Taco Bell everyday if it doesn’t make your physical body feel good? Why would you allow other commitments and people get in the way of your workout, of treating yourself with love (moving your body!) and self-respect (making time for yourself)?

Are weight loss and exercise a challenge for you?  Check out my workbook below.  Women everywhere use it as a guide for improving their lifestyle!

[book]
[constantcontactapi formid=”2″]

Weight Gain from Stress and How to Avoid It

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!

[book]
[constantcontactapi formid=”2″]

Do You Work Out on Vacation in Chicago?

Find out what random visitors to Chicago do while here – do they work out and look forward to running along Lake Michigan? Or do they have a totally different mindset about health & fitness while they’re away from home?

[lightbox small=”http://stepitupwithsteph.com/wp-content/uploads/2010/10/blog003.jpg” full=”http://www.youtube.com/watch?v=04dMHdMW9tM” title=”Glow Gluten Free Cookies: Taste Test on Michigan Ave!”]

How To Make Moving a Workout

I’m Stepping It Up and moving to a new luxurious apartment downtown! If you’ve ever moved before, you know that moving can cause many injuries and back pain. But in this video, I’m going to show you how random Chicagoans are turning moving into a workout!

What Does Chicago Eat For Lunch?

Watch as I Take It To the Streets to see what random Chicagoans are eating for lunch on Fridays! They’ve all got one thing on common – it’s considered a “cheat” day…

You know how much I despise labeling days like this! So make sure that just because it’s Friday, you are still making your food choices independent of each other, and totally dependent upon what you want and how your food will make you feel! 🙂

Elevator Stretches

Elevator Stretches

What happens when a good-looking guy walks into my elevator? I start to show him some elevator stretches! Watch this quick video to see what stretches you can do next time you’re in an elevator, without anyone even noticing!

The Taxi Cab Crunch

Check out how a random taxi cab driver and truck driver do the Taxi Cab Crunch with me. And, I even speak to drivers in two languages!