Tag Archives: New Year’s resolution

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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Fool-Proof Your New Year’s Resolutions As Seen on WNEM TV 5

Feeling intimidated by setting another New Year’s Resolution this year, and worried you may not succeed? We’ve got some tips to fool-proof your resolution in today’s Step It Up with Steph.

If you’ve had a hard time with resolutions in the past, you’re not alone! Less than 10% of the population keeps their New Year’s Resolutions!

So whatever your resolution is, whether it’s to lose weight, eat healthier, or be more cognizant of your budget, it’s important to set aside some ME time.

By doing things that are good for YOU you’ll be training your brain to be more mindful and be more positive to yourself. Building self-confidence as a woman is a really important factor to help achieve your resolutions. You have to have a strong relationship with yourself first to be able to act on your goals. My 30 Day Workbook is the ideal place to begin to build that self-confidence.

Spend time reading your favorite book! Taking just 10 or 15 minutes out of your busy day to read helps to relax your mind and unwind. Reading before bedtime is great because of this.

Finally, carve out family time so that you can be connected to the ones you love. Or, setting aside time to phone a friend and have a nice conversation is another way to feel and spread love with yourself and others.

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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Reality Check Your New Year’s Resolution As Seen on WNEM TV 5

Already looking ahead to your New Year’s Resolution? If you’re like many people, weight loss may be on your mind. We’re covering realistic ways to set your health goals in today’s Step It Up with Steph!

Sometimes our New Year’s goals can be big and exuberant, but we can’t really check on them to make sure we are on track and setting ourselves up for success.

Set your workout times so that they’re realistic for you. If you’re intimidated by a 30 or 60 minute workout, or realistically don’t think you can fit it in your schedule each week, don’t make it your first goal. For example, my workout DVD has 5 minute workouts! This is a big stretch for some people, BUT it is a starting point from which you will grow. Planning on your 5 minutes workout is realistic and something you can feel proud of. Setting your mind up for success is another important aspect of being able to stick to your New Year’s resolutions.

Grocery shop at the beginning of the week and plan your meals in advance! Sitting down for 5 minutes before you head out to the grocery store will help you plan your meals, and also will help you stay on track when you’re at the grocery store. It’s easy when you’re grocery shopping to get off track when you see one tempting item.

Reward yourself with something healthy when you’re proud of yourself for staying on track with your workouts, eating plans, and relaxing. You could buy yourself flowers or a new book that you’ve been wanting to read.

Finally, make other people support you in your goal. Shout it from the rooftops! Encouragement and being vocal about your goals helps to keep you on track!

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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