Tag Archives: healthy eating

Weight Loss Coach for Women: Eat Fat to Get Skinny

Up next, our Weight Loss Coach Stephanie Mansour from Step It Up with Steph is here to share with us why we need to eat more fat…to lose weight!

That’s right, as Chicago’s top weight loss coach for women, I’m telling you to eat more fat to get skinny.

And I’m using the term “skinny” very loosely here. It’s just a little catchier to say “eat fat to get skinny” but really I mean we need to eat fat in order to get stronger, healthier, and lose weight.

The body needs healthy fats in order to help reduce cravings, create glowing skin and hair, among other things. Here are some easy ways to incorporate fats into your diet:

Avocado
Cooking oils
Healthy fish
Nuts

Add these foods into your daily diet (except aim for at least 2 times per week of fish), and you’ll be fending off cravings and on the road to weight loss in no time!

Stephanie Mansour is Chicago’s best life coach and Chicago’s best weight loss coach for women. Steph is a corporate wellness speaker and a health and fitness expert in Chicago. Steph is a health and fitness on-air correspondent and coaches women in Chicago on how to lose weight fast and maintain weight loss.

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Ask Steph: How to Celebrate the Holidays with Dietary Restrictions

Are you gluten-free or lactose-intolerant? The holidays can be extra difficult if you suffer from restrictions that your family may not necessarily agree with!

Today I’m sharing how you can celebrate the holidays with dietary restrictions and without the stress of questions from relatives and stomach-aches:

If you liked this video, you’ll love my free guide:
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Pic of Security Guard + On-The-Go Healthy Snacks

Eating healthy on the go can be challenging…but, one person at a time, I am showing how easy it can be to be healthy anytime, anywhere!

Check out my fabulous security guard from my building – we talk about being healthy and fit all the time. And, he whipped out this bag of hard boiled eggs from his jacket pocket! How cool is that! All it takes is a little planning.

When I was visiting my sister at Harvard, I ate dorm food with her. There was a delicious veggie soup, so I decided to add in an extra serving of broccoli. A great source of fiber and a nutritious veggie. While I do not recommend “scarfing” food, I was able to eat this bowl of veggies in under 3 minutes as we were in a rush. It was pre-made and quick to eat.

This is how I work with my clients – we take a look at their daily life and see what is realistic for them. Here are some snack options:

  • Pre-peeled and packed hard boiled eggs. Make 12 at the beginning of the week and peel them the morning you take them to work.
  • Pre-made bean & veggie dip with corn shells for tacos. Mix together a can of beans, corn, salsa, and raw kale. Bring this mixture to work with a few corn tortilla taco shells. You’ve got a healthy taco in less than 30 seconds, with barely any prep time.
  • Nuts. Make your own single-serving bag or buy them pre-packed from the grocery store. Look out for any added ingredients and try to stay as simple as possible. You can even mix in some baked kale with your nuts and keep them in the fridge!
  • Celery and almond butter. Cut a stick of celery in half, and smear almond butter onto each half. Place in a bag and bring with you on the go.

Do you have any other snack ideas? Let me know by leaving a comment below!

 

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Quick Fat Blasting Tips

Change up your cardio.

– Look at your cardio workout in intervals: sprint as fast as you can for a minute, then back off but increase your incline. If you’re on the elliptical, increase resistance, then pick up the pace for a few minutes.

– If you are in love with the treadmill, instead of walking for a few minutes to warm up, try out the bike or another cardio machine for your warm up and to move your muscles differently. Muscles have memory and soon, they will be conditioned to your favorite form of cardio. Avoid this by making your muscles guess what’s coming next!


Change up your full body workout.

– Accustomed to doing cardio then weights, or vice versa? If you implement intervals into your cardio (see above), you can do one interval, lift some arm weights or do leg exercises, then jump back into cardio.

– Moving from one exercise to another not only keeps your body guessing, but it also ensures that you’re burning more calories by moving continuously, rather than busting it on cardio and taking your time doing weights.

Pull your abs in 24/7!

– You can literally workout ANYWHERE, ANYTIME with this fat blasting tip!

– Pull your belly button in towards your spine, act like you are squeezing into a tight pair of pants, and try to flatten your belly right below your belly button.

– Engage your core to gain stability, to feel tighter, and to look smaller along your waistline.

Cut back on dairy and gluten foods.

– A lot of people are lactose intolerant and don’t even know it! After eating dairy products, a lot of us feel bloated and even lethargic. Similarly, a lot of wheat products leave us feeling like our stomach is a balloon that uncontrollably expands!

– Try reducing or eliminating your dairy and gluten intake. Many carbs now say “gluten free” if they are, as well as dairy products.

– If you eat ice cream, there is ice cream made with coconut milk. If you love milk, try rice or soy milk. If you crave cheese, try eating a protein and vegetable snack, imagining how you feel after eating cheese. That may be enough to talk yourself out of wanting it!

Get your lifestyle on track by getting your head in gear. My 30 Day Workbook can get you started!

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Replace Fattening Ice Cream with This Smoothie

My smoothie recipe was recently featured on Diets in Review: Check it out below or Click Here for the full article!

In the warm summer months, ice cream sounds more appealing than usual! Here’s a delicious smoothie you can make that is more healthy and nutritious than ice cream:

– Place a whole banana and a cup of frozen strawberries into a blender.

– Then add two tablespoons of ground flaxseed and two scoops of protein powder.

– Next, add a cup of coconut milk. Blend for 60 seconds, and you’ll have a strawberry shortcake treat!

– If you’d like to make it taste like chocolate, add some chocolate protein powder.

This is a great snack or a meal replacement because there is protein in the smoothie. If you’re just making it as a treat, you can eliminate the protein powder and just make a fruit smoothie.

Discover more ways to Step It Up with my 30 Day Workbook!

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How to Create a Weight Loss Mantra

One of my clients came to me because she made her New Year’s Resolutions list, including wanting to lose 10 lbs.  It was halfway through the year, and she was successful in all of her resolutions, except for weight loss. She was baffled. I asked her to read to me the resolutions that she had written out.  Some included: I will spend more time with my husband because I love him, I will get a raise at work because I am a good, hard worker, I will get seven hours of sleep most nights because I want to feel well rested. And this was what her weight loss resolution said: “I want to lose 10 lbs. because I hate my body.”

Obviously, this statement was in a totally different form than her resolutions that had already come true. According to her weight loss statement, the reason why she should lose weight was because she hated her body. Well, if you hate your body, why would you do anything good for yourself? How could you possibly do good things for your body to lose weight (i.e. exercising regularly, eating healthy, and taking care of your body), if you claim to hate your body?

Here are some guidelines for writing a successful weight loss mantra that have totally transformed my client’s life:

– Write down what your goal is.

– If you’ve written down a goal in a negative context, such as “lose weight, stop hating my body, avoid being seen in a bikini, etc.,” then turn this phrase into something positive.

– “I want to lose 10 lbs. because I hate my body” becomes: “I am healthy and fit because I love my body and want to take care of myself.”

– “I’m working out, so I can stop hating my body” becomes: “I work out because it makes me feel good about myself.”

– “I’m being healthy and fit because I don’t want to avoid being seen in my bikini” becomes: “I am healthy and fit because I love the way my clothes fit and look on me.”

By turning your goal into a positive one, and writing it as if it is currently happening, in the present, you are programming your subconscious to start acting like your goal is already happening in your life.

If you’re looking for more guidance, you can get into the right frame of mind, get healthy, and get fit with the help of my 30 Day Workbook!

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How To Stick to Your Summer Workout Plan

People everywhere are stripping down to their bikinis – but I know some people who are too embarrassed or feel too self-conscious to “reveal” themselves at the beach or pool. And this saddens me!

A lot of people think that women with “nice” bodies don’t work hard at the gym or are just “naturally thin,” and while sometimes this is true, often times it is really about the state of mind of these fit, in-shape women.

Remember Marissa’s attitude about her weight loss goal? I talk about it in the interview below:

Not once did she focus on negativity or bad things about her body. Instead, she focused on the end goal and had a no-nonsense attitude about getting the body she wanted. Furthermore, her workouts and healthy eating were marked in her calendar and were non-negotiable, while she worked full time and maintained a normal social life.

Similarly, this is the type of attitude and mindset that is imperative to get in shape and stay in shape. If you’re going to stick to a workout plan this summer, you must be mentally prepared to do so. I cannot emphasize this enough!

Leave a comment below, email me, or check out my 30 Day Workbook or One Day Intensive to get in the mental state to once and for all get in shape and STAY in shape this summer.

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How Marissa and Step It Up with Steph Have Inspired Others!

This is the final video from the wrap party celebrating Marissa’s accomplishment of losing 83 lbs in 12 weeks! Watch how friends, family, and others were inspired by Marissa’s incredible journey. Not only is her weight loss so inspirational, but her determination and no-nonsense mentality really kept her sticking with the program and ultimately led to her succeeding in what she set out to do:

What have YOU done since hearing about Marissa’s story? Leave a comment below and share!

If you’re struggling with changing your lifestyle, check out my workbook below. Women use it to successfully Step It Up mentally!

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The Benefits of Eating Small Meals

The Benefits of Eating Small Meals

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!

 

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WHY Do You Want to Lose Weight or Get In Shape?

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.

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