Monthly Archives: November 2015

5 Tips to Refresh Your Commitment To Your Health & Fitness Goals (As Seen on ABC Chicago)

Old habits die hard. But what can we do when we know WHAT to do, but we’re just not doing it? As a Health and Fitness Expert, I stopped by ABC Chicago to help everyone hop to it this spring and refresh their commitments to their health & fitness goals.

 

1. Step It Up One Craving at a Time
You know you’re not supposed to eat the ice cream at night or order the burger with fries, but you do it anyway. That’s because for many women who are trying to lose weight, it’s an all or nothing mentality. If you’re going to order the fries, you might as well have your favorite dessert too because the whole day is shot. However, this mentality can actually sabotage weight loss efforts! Instead, pick and choose ways to cut calories, and do it over a longer period of time (like two weeks) instead of committing to doing it every single day to get faster results. Slow and steady wins the race!

2. Chop Your Goal in Half
No one likes to feel like they’re coming up short. Many of my clients in my weight loss programs  for women struggle because their goals are too big. If you consistently miss your goal, chop it in half! Go for half the number of workouts, half the pounds, half the inches, etc.

3. Pattern Interrupt – Get Out of Town!
Changing your patterns in what you see, what you hear, and where you go everyday; it can really help with making positive changes in your life. I recently went to Canyon Ranch in Tucson, Arizona. It was an amazing trip to a luxurious health & wellness resort. Even their apples tasted better, I swear! 🙂 It was great to experience a different environment and revamp my own personal health & wellness routines at such a beautiful location.

4. Wait & Meditate – Give time to reconnect with yourself
Using meditation to help you with your goals is a great idea. Through meditation, you’re able to still the mind and create a deeper connection with yourself. To really connect with your deepest self, you must take time to sit in peace and quiet, to breath and reflect.

5. Know Your WHY
The bigger your why and your motivation, the easier the how.

If you’re looking for a life coach, a wellness coach, or a confidence coach in Chicago and beyond, you’ve come to the right place! As a certified personal trainer for women, Yoga Instructor in Chicago, Pilates Instructor in Chicagoland, and certified professional life coach in Chicago, I work with successful women across the country as a private weight loss coach for women.

For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

 

5 Simple Detox Tips and How to Detox to Lose Weight (As Seen on WCIU TV)

Health & Fitness Expert Stephanie Mansour is here with 5 ways to detox after a weekend full of festivities. Check out the video for great detox tips Steph shared on The Jam and keep reading to learn more!

1. Sip on a Mocktail

Start your day off right by drinking something green! Not into juicing on your own? Don’t want to eat vegetables first thing in the morning? Buy premade green juices and pair a juice with a hard boiled egg for a healthy breakfast! Look for green juices with lower amounts of sugar made with real vegetables. Many of my private weight loss clients will drink their greens if they’re on the go. It’s an easy way to start the day on a positive and healthy note!

2. Herb-A-Licious
Herbs and spices are great metabolism boosters. Time to ignite some fire into your body so that you can burn fat easily! Add in some red pepper flakes or turmeric to your sauces or cooked vegetables for lunch or dinner. Also, ginger has great anti-inflammatory properties that will help to reduce inflammation in your body. Time to get rid of the bloat by using some fresh ginger in your salad dressings or smoothies!

3. Lean Protein
Another key for weight loss is to eat lean protein. What is lean protein? How does eating protein help with weight loss? Lean protein is a nice grilled piece of chicken, or some ground up low fat turkey meat, or protein powder, or eggs. The list goes on and on! Eating protein helps with weight loss because it helps to stabilize blood sugar levels and keeps you feeling full. As a private weight loss coach for women, I recommend that all of my clients eat protein every few hours to keep them energized and to ward off cravings.

4. Sweat It Out
As a private weight loss coach for women, I focus on high intensity interval training workouts when my clients need to sweat. However, if you’re looking for simple ways to detox, sweat it out! Don’t focus so much on strength training. Instead, focus on cardio bursts that will get your heart rate up and cause you to sweat. If you’re feeling really lazy, get into a sauna or steam room to help you sweat. Sweating helps cleanse the body of toxins, which is essential for a detox.

5. Snooze Peacefully
Many of my private weight loss clients are busy and successful – but sometimes running on little or no sleep! Sleep is important for weight loss because it’s the body’s time to repair itself. Sometimes if my private weight loss clients aren’t getting enough sleep, I will recommend that they skip their workout and sleep longer in the morning, or take a nap during the day.

As you can see, there are many ways to detox. If you can implement all of these tips this week, you will be well on your way to losing weight and feeling lighter! As a private weight loss coach and a private fitness coach for women, I specialize in helping successful women lose weight.

If you’re looking for a life coach, a wellness coach, or a confidence coach in Chicago and beyond, you’ve come to the right place! As a certified personal trainer for women, Yoga Instructor in Chicago, Pilates Instructor in Chicagoland, and certified professional life coach in Chicago, I work with successful women across the country as a private weight loss coach for women.

For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

Steph Mansour on The Jam with 5 Ways to Detox

5 Ways to Start Training For a Race & How to Lose Weight by Running (As Seen on ABC Chicago)

With springtime comes outdoor running races and events. Get prepared by following the five training guidelines I shared with viewers! Learn how far in advance to prepare, other modalities of exercise besides running to participate in, and how to mentally get in the game.

Pick Your Race
Know your race date and have a goal date in mind to be able to run the distance. Set your expectations and be realistic about how fast you want to run.

Many of my private weight loss clients want to run a race to prove to themselves that they can do it – and this is a great goal! However, it’s important to keep in mind that running does put a lot of pressure on the joints.

So the best way to train for a race is to start with a combination of running and walking. This is also good for weight loss because it makes your body and muscles guess what’s coming next – are you running or walking? Your body has to keep guessing and by throwing it off, you help it to burn more fat faster!

Map Out Your Prep
Use a big calendar and map out which days you’ll run, do strength training, stretch, buy new shoes, etc. Write in your calendar when you’ll get fitted for new shoes. It’s important to prevent injuries by maintaining a well-rounded workout routine.

As a weight loss coach, I help my clients focus doing both cardio (like running and walking) and strength training, yoga, and Pilates. These different modalities help to keep your core strong, keep your body in balance, and if weight loss is your ultimate goal – they will help with weight loss too.

Get the Gear
Make sure your running clothes, sports bras, socks, and shoes aren’t too old and are supportive enough! When should you get a new pair of running shoes? How often should you get new sports bras?

The average time is about 6 months unless you’re a more consistent runner and are wearing the shoes and same sports bra everyday. If so, change these every 4 months.

Pick Your Running Buddies
Find a running group and others who will support you in your training. It’s more fun and it keeps you more accountable. You can find running buddies at your local running store, your church, your office, and at your gym.

Use Proper Form During Runs & Training
I love talking about proper form in the upper body! Even though the focus in running often is on the lower body, it’s important to have good posture while running in the upper half of your body. Pump your arms, relax your shoulders, don’t hunch forward, and breathe in through your nose and out through your mouth.

As a private weight loss coach and a private fitness coach for women, I specialize in helping successful women lose weight. If you’re looking for a life coach, a wellness coach, or a confidence coach in Chicago and beyond, you’ve come to the right place! As a certified personal trainer for women, Yoga Instructor in Chicago, Pilates Instructor in Chicagoland, and certified professional life coach in Chicago, I work with successful women across the country as a private weight loss coach for women.

For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com.