Monthly Archives: November 2015

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


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


On Hand Fitness Remedies As Seen on WNEM TV 5

Do you ever run into a problem when you’re on the go, whether it’s an injury slowing down your workout, lack of energy, or you’re craving a snack? We’ve got some solutions on today’s Step It Up with Steph!

First, let’s talk about injuries. This is the last thing you want to get in the way of your healthy eating and working out! It would be great to prevent an injury by proper stretching, warming up, etc., but if you’re having joint issues, I’ve got a solution. Try a band around your joint. The Zamst JK-bands are great for stabilizing your knee if you’re feeling some pain, and will help to prevent a full-blown injury. You can barely feel you’re wearing the product and they help support and reinforce the knee. They are great for patellar tendonitis and don’t slip once you put them on.

Next, if you’re looking for some quick protein that you can pack with you in your purse, try a little packet of almond butter. Nuttzo makes to-go packets that are made from 7 nuts and seeds with no added oils or sugar. There is significantly less sugar in the Nuttzo packets than in other flavored spreads, plus tons of protein which will keep you fuller longer. Having a snack available will help you to not avoid the gym because you’re hungry!

If you have cravings but don’t want to blow your healthy eating plan, look for something low in calories with a little protein, and some fiber or carbs to help keep you fuller. The Wild Garden snack box to go is great because it gives you a pre-portioned serving of hummus along with some veggie chips.

If you’re looking for easy to do workouts at home, check out my workout DVD, even if you only have 5 minutes to spare! Remember to always have a solution ready to go to save you time when you’re running throughout your day!

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


Avoid Getting Sick While Staying Fit As Seen on WNEM TV 5

If you’re prone to getting sick in the winter, we’ve got some basic layering tips for your wardrobe that’ll help you keep warm and healthy in today’s Step It Up with Steph!

Do you ever think about starting with your undergarments to stay warm? For example, instead of wearing multiple socks (I’ve done this before!) try wearing wool socks. Wool socks can be a little of an investment, but they are well worth it!

And for ladies, when you’re getting dressed to work out, find a sports bra that’s got full coverage and support. It starts from that bottom layer! A soft, comfortable, and properly-fitted bra will keep you warm underneath. Handful bras are great for this. They can be worn for working out, or just everyday!

Add on a couple layers of workout tops and pants, and then don’t forget your jacket! If you’re on a budget, and in dire need of a new winter jacket, I’ve got something to share with you. Burlington is in the midst of its 10th Annual Warm Coats and Warm Hearts Coat Drive initiative, going on now! Shoppers can donate gently-worn coats to help those in need during the winter, and will receive 10% off their purchase through January 23rd, 2017. Any type of coat during the cold months help to keep you warm! Burlington is known for having items that are 65% off retailer’s price, so this is great when you need to buy for the whole family!

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