Tag Archives: health and fitness workbook

Healthy, Protein-Packed Salad Dip!

Want a healthy alternative to fatty ranch or French onion dip at your backyard barbeque this summer?  This salad dip recipe packs in the protein, which will help you feel fuller and less inclined to keep reaching for junk!

Here are the ingredients:

2 cans black beans
1 can corn
4 handfuls cherry tomatoes cut in half
1 avocado
1/2 cup salsa

Enjoy!

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The Five Easiest Ways to Get Motivated to Work Out

Let’s face it, many of us just don’t feel motivated to work out. There’s always something better that comes up, an event we’d rather go to, the fatigue that sets in after a long day at work, or the fact that we just don’t feel like it.

So, what should you do when you’re running low on motivation? Here are the FIVE easiest ways to get motivated to work out:

1. Make a checklist and make sure that you know your goals.

– Map out your goals and make a checklist so that you can track your progress.

– Are you aiming for 4 times per week? Then mark the days on your calendar the week prior and include your workout time as a concrete, planned part of your daily life.

2. Set realistic goals for yourself.

– Many times we fail at achieving our goals because they are unrealistic. Make sure you set realistic goals so that you can achieve them in a realistic way.

– For example, if you haven’t been to the gym in a year, it is unrealistic to commit to going five days a week for an hour.

– Instead, ease back in to working out so that it becomes a natural part of your life, instead of an “all or nothing” event.

3. Get a workout buddy or accountability partner.

– Motivate each other to stick to your goals and get off the couch, even though it would be much easier just to stay there.

– Knowing that someone else is counting on you for motivation is a sure way to stay on track, keep your word, and meet them at the gym.

– If you can’t find an actual workout buddy, get an accountability partner: a friend or someone who checks in to make sure you are staying on track with your fitness goals and workout times.


4. View working out as stress RELEASE, not a stressful part of your day.

– Try viewing going to the gym as a stress RELEASE. (You know how great you feel afterward.)

– Working out as been proven to release feel-good endorphins that leave you in a happier and more energetic mood afterward, regardless of how you felt before working out.

5. Grab a book or a magazine and go slower than usual.

– Physically not feeling like working out? Are you really tired or just worn out? Feel like you have a little bit left in you, but not enough for a “great” workout? Just because you can’t pump iron full force doesn’t mean you should skip your workout.

– Instead, grab a book or a magazine and head to the gym. Do some cardio, more slowly than usual, and start reading. You will get yourself into the habit of going to the gym, moving your body, and carving out that “me” time. Try not to judge your workout and just work with your body and how it’s feeling that day.

By making working out more fun and viewing it as a commitment to yourself, you will be more likely to not only hit the gym, but also make this a sustainable and maintainable part of your everyday life.

Need more of a motivational boost? Women everywhere use my 30 Day Workbook to Step It Up mentally. You can too.

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What My Mom Taught Me about Healthy Food Choices

My mom and I were featured in an online article for Mother’s Day:

“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.”

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Have You Missed Me? Update & New Stuff for YOU!

If you’ve been paying attention, you may have noticed that I’ve taken a mini hiatus from my blog! BUT, that’s because I’m working on bigger and better things for YOU! Check out my quick update here:

For example, did you know that my 30 Day Workbook also comes with 30 videos?

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Celebrity Bartending Tonight + Drinking Tips!

Tonight Marissa and I and a few other members of the TV show will be celebrity bartending at a breast cancer event! Get your tickets HERE.

Speaking of bartending, for those of you who are going to sip on cocktails this weekend, here are some crucial tips you need to know:
– Get hydrated before you start drinking alcohol. You should be drinking half of your body weight in ounces.
– Stay hydrated instead of oversaturating your liver with alcohol. One drink per one glass of water.
– Steer clear of bright liquors or heavily flavored mixes. A neon yellow drink screams “too much sweet and sour mix!” Try to get natural ingredients when possible, such as lime juice squeezed from a lime.
– Mindfully take sips, not gulps, of your drink. Whether it’s wine, beer, or a mixed drink, become more present and conscious of what you’re doing and how you’re feeling. Touch the glass, enjoy each sip, and mindfully order or decide not to order another round.

Get more in tune with your body & be more mindful while drinking with the help of my workbook!

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Single or Attached? How to be Happy on V-Day

For some, Valentine’s Day has turned in to “Singles Awareness Day”. Or, for others, it becomes a benchmark for how much your significant other loves or cares about you…I remember last year, I kept checking with the doorman to see when my big bouquet of flowers arrived – they never did, and instead I got a single rose. On the outside, I was happy and appreciative, but on the inside, I found myself saying, “WHAT? Doesn’t this person know that I’d like a whole bouquet?!” YIKES!! Time for a reality check!

Everyone has their own ways of showing how much they love or care, so it’s important to appreciate those ways and be sincerely grateful for them. Furthermore, it’s important to not place expectations on gifts – not only are you setting yourself up to potentially be let down, but you’re also stealing the wonderful moments of being happy and appreciative for whatever gift you did receive.

On the other hand, if you find yourself single, again, it’s time to pour some love on yourself! Check out my 30 Day Workbook (see below) to get a better relationship with your body and yourself. It’s important to celebrate your love for yourself, not just a significant other, on Valentine’s Day.

Don’t be left out! Whether you’re single or attached, do something for yourself or for your body that demonstrates self-love. Buy yourself a bouquet of flowers; buy yourself a massage; spend time reading your favorite book, or do something that makes you feel good about yourself.

Get more love for yourself and your body HERE!

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Steph on Episode 1 of the new show!

Did You Miss Episode 1?

The Step It Up with Steph launch party for the new show, Put Your Money Where Your Mouth Is, produced by Andrea Metcalf, was a huge success! Pics and video to come later this week!

Are You on My Email List?
If not, Get Behind the Scenes Pics + My Tips Here!

For those of you who missed it, here’s the segment featuring my client, Marissa, and me!

Episode 1 of Steph and her client, Marissa, on the show:

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Set your DVR now! Airing Saturdays and Sundays at 1pm on NBC Nonstop

Are You on My Email List?
For more info about the show, get on it!

 

Launch Party: Win a Massage & Session with Me!

You’re invited!!

Tomorrow (Saturday, Feb. 4th), we’re hosting a Step It Up with Steph Launch Party for the new show, Put Your Money Where Your Mouth Is, produced by Andrea Metcalf! The party is from 12 to 3 at Market. See the Evite for more details, and PLEASE RSVP!

Besides Step It Up with Steph gifts, we’ll also be raffling off a FREE MASSAGE with Hope JelinekBerry, and a free session with me! You don’t want to miss this party! Make sure you RSVP HERE!!!!