Monthly Archives: November 2015

Super Bowl Workout & High Intensity Interval Training Workout As Seen on HLN

All set to watch the Super Bowl, snack down, and cheer it up with your friends? How about getting in a quick, fat-burning workout first? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour appeared on Headline News to demo a high intensity circuit workout that will have you feeling like an NFL pro on game day!

When it comes to getting the most workout bang for your buck, so to speak, you can’t beat high-intensity interval training. I always advise my successful private weight loss clients to sneak in a quick workout before a big party or event.

Here are four NFL themed moves to get you in the fat burning zone and breaking a sweat before the big game!

First we’re going to begin by channeling your inner football player with a fun cardio warm-up I like to call:

The NFL Shuffle

Stand with your feet a little wider than hip distance apart. Arms up in front of you, palms facing out. Shuffle in place for about 10 seconds to get that heart rate up!

Keep those abs pulled in tight, those feet moving lightly, and your arms up.

The Punt & Touch

Now that your body is warm, let’s do a little dynamic stretching before our main exercises.

From standing, swing your right leg forwardas if you’re kicking a footballand touch your foot with your left hand. Do this at least five times on the right side before switching to the left leg.

The Tackle Squat

Moving on to strength training, we’ve got everybody’s favorite lower-body builder: squats! Squats are such an essential movement for everyone, that’s why I include them in all my weight loss programs for women.

Blast your quads and booty by sitting back and pressing through your heels to stand back up. Make sure your knee doesn’t go over your toes, but rather stays in line above them.

The Tackle Stand Up

Drop down and give me five! Push-ups that is. If you need to modify you can always do these on your knees, you’ll still get that arm, chest, and core work in. Some form cues: keep those abs pulled in tight and don’t let your hips sag.

Are you ready for how to chain them together for a full-body circuit workout?

Let’s Hiit It!

Warm-up with the NFL shuffle for 10 seconds, followed by five per side Punt & Touches.

5 sec NFL Shuffle
5 Tackle Squats
5 sec NFL Shuffle
5 Tackle Stand Ups
and Repeat!

You can either set a timer for 15 minutes and do as many rounds as possible (AMRAP) or I also recommend shooting for 10 full rounds. That works out to be 50 total squats and 50 push-ups!

Enjoy working out like a pro!
-Steph

………………………………………………………….
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

Healthy Super Bowl Swaps & How to Eat Healthy for the Super Bowl As Seen on HLN

What’s a Super Bowl party without amazing food, right? Unfortunately, for those of us with weight loss goals, those high-calorie snacks can serve as a setback. Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour stopped by Headline News to fill you in on how to save hundreds of calories while still enjoying your favorite party foods!

Steph specializes in weight loss programs for women and believes in keeping her clients from ever feeling deprived in their day to day lives. Let’s talk about how to cheer your team on while still making healthy food choices on game day! Here are a bunch of popular Super Bowl party foods and their calorie contents compared to some lighter—but still delicious—alternatives!

Artichoke Dip Versus Salsa

It can be a little too easy to fall into a bowl of artichoke dip! If you take a look at the calories in just one serving (and who is going to only eat one serving, honestly?!) it may not be so tempting. That creamy dip runs around 114 calories per serving, whereas the same amount of salsa will only contain 10. Make the swap and you’ll save 104 calories easily!

Potato Chips Versus Popcorn

There are 160 calories in just one 1 oz. serving of potato chips, whoa! If you opt to snack on some air-popped popcorn with some seasoning sprinkled on instead, you can enjoy a whole 1 cup serving for just 30 calories. That’s a savings of 120 calories or you can snack up to five cups of that popcorn for the same amount of calories as one serving of chips. A little swap that will go a long way if you’re extra hungry!

Another good swap I always tell my own private weight loss clients to keep in mind: ditch the tortilla chips in favor of some sliced veggies.

Traditional Fried Wings Versus Baked Chicken Wings

Traditional wings, while super tasty, are unfortunately full of fat and calories. You can save mega calories by switching your wing style over to either baked or grilled. Here’s the numbers for comparison:

2 fried wings + 1.5 oz bleu cheese = 470 calories vs 2 baked wings + 2 TBSP salsa = 170 calories.

That’s right…you could save 300 calories per serving with this swap!

Regular Burger Versus Lean Beef Bunless Burger

You’ll save over 200 calories simply by saying no to a hamburger bun and wrapping your burger in lettuce instead. Good protein boost, great flavor, and more room for dessert or drinks! If you love the bun too much, just ditch half of it and do an open-faced burger. Opting for a leaner hamburger meat will save you calories from fat as well.

This swap works for sandwiches too! You’ll save ~115 calories by making your sandwich open-faced instead of two slices of bread.

Glass of Wine Versus Wine Spritzer

If you love to indulge in a boozy beverage when you’re hanging out with your friends and waiting to scream over touchdowns—you’re in good company! Save around 60 calories by filling your wine glass with half sparkling water.

Glass of wine – 120 calories vs wine spritzer – 60 calories

If you’re paying attention that means you can have twice the drinks for the same amount of calories!

Go team!
Steph

………………………………………………………
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

Best Weight Loss Coach for Women Gives Healthy Hacks for the Office (As Seen on ABC Chicago)

Stuck at a desk for a large portion of your days? Studies have linked being sedentary with obesity, so we’ve got some tips for how you can stay fit in 2019 without leaving your office chair. Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour stopped by ABC Chicago to supply you with ways to stay healthy even while on the clock!

If you’re feeling like work is setting you back on your weight loss journey, it doesn’t have to! I’ve got some super simple health hacks you can easily add to enhance your days in the office without taking time away from your work. These workout moves can be done at your desk, plus I’ve got tips for smarter snacking to beat that midday crash and how to improve the health of your work space!

Hack #1: Greet the day

As soon as you sit down at your desk in the morning be sure to start your day off with a nice, big stretch. Reach your arms up overhead, opening up the chest while taking a deep breath in. Lower your arms as you exhale. Repeat as many times as feels good while you’re waiting on that computer to boot up!

Hack #2: Go Green

Research shows that adding a little nature to your work environment can help you feel happier and more energized. Test this out for yourself by bringing in a little plant or some flowers for your area!

Hack #3: Two Ways to Fight Midday Slump

You’re chugging away at work, getting tasks done left and right, and Bam! That pesky midday slump hits you. Try reaching for a protein-packed snack to help you bounce back. I recommend keeping protein bars, prepackaged almonds, and some nut butter at hand!

Additionally, I always tell my own private weight loss clients to do shoulder rolls in the afternoon. Shrug your shoulders in a circle to relieve neck tension and wake you back up a little.

Hack #4: Bring Some Sunshine Inside

Seasonal Affective Disorder (SAD) is quite common. If you’re suffering from it, or even just missing the sun, there’s a product that may help you. Light therapy may ease symptoms, consider investing in a natural sun lamp for your desk. These lamps mimic the sun to bring you a health, energizing glow!

Hack #5: Relieve Tension

Final cue: do some neck stretches as you’re writing out your To-Do list for the next day. This will relieve some of the tension in your upper back and neck before you head home for the day or maybe to the gym! Just a little movement like that should inspire you to get in a workout or even do some yoga at home.

I offer a fitness DVD as part of my weight loss programs for women, if you’re interested you can check it out here: Step It Up with Steph DVD.

I hope these hacks improve your workdays and remind you to always stay active however you can!

……………………………………………….
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

4 Simple Ways To Improve Your Health and Lifestyle (As Seen on Fox 5 New York)

When it comes to managing your health and lifestyle, simple solutions are the best. Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour appeared on Good Day Street Talk to discuss four easy ways to improve on your current healthy habits.

For maintaining your personal health and wellness, there are four main areas you should focus on improving: your workouts, your diet, your self talk, and your sleep.

You’ve probably heard the buzzword self-care and these four pieces of your daily routine are the basis for good self-care. It’s more than bath bombs and face masks, it’s how you take care of your physical and mental health every single day.

Move Like You Love Yourself

Looking to improve your workouts? I tell my own private weight loss clients all the time: change it up!

What I’m suggesting can be as simple as putting in your headphones and changing the music you usually listen to while you workout. So if you listen to heavy rock music, try out some relaxing classical music. If you are a podcast listener, maybe switch it up to pop music to really get your heart rate going!

Other examples of ways you can freshen things up: Add cardio bursts, do all your exercises in a different order than normal, or try a completely new-to-you workout like dance class instead of spin!

Eat Like You Love Yourself

You don’t have to go all gung-ho and try to learn a whole new crazy diet. This is a little trick  I incorporate into all my weight loss programs for women! I challenge you to add one extra serving of vegetables or one serving of a healthy fat (hello avocado!) into your diet every day. Much more simple, right? Now is the time to try out some of those new veggies you’ve been eyeing in the produce section, or just stick to the ones you know you already love like broccoli, cauliflower, spinach, etc.

Want more guidance in the kitchen? Take the guesswork out of meal prep with my Recipe Book!

Speak Like You Love Yourself

The way we talk to ourselves is really important especially as women with weight loss goals. If you’re constantly talking down to yourself or mentally beating yourself up cause you missed a workout or aren’t where you want to be yet or because you ate that cookie—you aren’t operating in the healthiest mental state.

What I recommend is keeping a journal and tracking for at least one full day all the times you catch yourself thinking negative thoughts. At the end of the night review your list and turn those items into successes. Reprogram your thoughts to be kind to yourself and watch how your life transforms in all the most joyous ways!

I’m a huge promoter of changing your mind to change your life. If you’re interested in learning more about this check out my Confidence Workbook for 30 daily mental exercises and videos.

Catch Those ZZZs

We all know that sleep is important, but we often don’t prioritize it. As a private weight loss coach I am constantly researching new ways to help my clients get better quality sleep.

My simple tip for improving your sleep is to create a nighttime ritual that you love. If you’re into scents, it could be lighting a lavender candle or using an essential oil diffuser. If candles aren’t your thing, maybe a fancy lotion or even a pair of warm, fuzzy socks. Anything that gets your senses involved will help. And it should be something that you can easily do—and will look forward to—every single night!

………………………………………………………
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

5 Common Workout Mistakes and How To Fix Them (As Seen on ABC 7 Chicago)

We’re well into January, gyms are crowded, and everyone is pursuing their New Year’s Resolutions full steam ahead! Now how do you keep the ball rolling and avoid burning yourself out? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour joined ABC 7 News to go over five common workout mistakes and how to avoid them.

The last thing you want when you’re going hard and feeling dedicated towards your weight loss goals: an injury. I’ve compiled for you five of the most common mistakes in regards to working out, and how to proceed safely on your fitness journey.

Mistake #1: Too Much Too Soon

Coming out of the holidays, after all those delicious, high-calorie feasts, it can be tempting to over-commit yourself. You may be thinking it’s time to get super serious and you resolve to hit the gym FIVE days a week.

As I like to remind my own private weight loss clients at resolution time—consider pulling back a bit. Ease your body back into a workout routine slowly. Start with just making it to the gym two days a week, and once you’ve succeeded at that commitment for at least two weeks, step it up. Now make it to the gym three times per week for two weeks, then increase to four, etc.

Mistake #2: No Rest Days

Don’t get caught up in the No Days Off hype. As a weight loss coach I can assure you that your body needs rest to repair and build those muscles. This doesn’t necessarily mean you spend the day lounging on the couch. Instead opt for a yoga class, spend some time with a foam roller or a foot massager, stay hydrated, and rest easy knowing you’re still actively moving forward with those weight loss goals!

Yoga has so many benefits which is why it’s even included on my Step It Up with Steph DVD.

Mistake #3: Inflexibility- In Your Body

Make time to stretch! This is very important especially if you weight train or do a lot of running for cardio. If you skip the stretching your body will be super tight and you may even experience pain from it. If you have them, you can use a yoga strap or a block to help you stretch, but if you don’t—no worries! You can do some dynamic stretches (think arm circles or leg swings) to warm up for a workout, but save static stretching (any stretch you hold for 10-30 seconds) for the end of your workouts to avoid injury.

Mistake #4: Inflexibility – In Your Schedule

What happens if you planned for a super intense cardio class and when the day arrives you’re feeling a little under the weather? Don’t feel like you’re a slave to your routine, swap out the high-speed spin session and opt for a gentle yoga class instead. Or take one of those rest days!

Mistake #5: If It Worked For Them, It’ll Work for ME

Everybody and every body is different, looking at someone else’s fitness journey and trying to copy it exactly may not work for you and that’s OK! Be sure to pick and choose things that speak to you. Do the kind of exercising that you enjoy, eat nutritious foods that you love, and you’ll find it a cinch to lead a healthy, fit life!

Wishing you nothing but success in 2019!
Steph

……………………………………………………………
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

How To Keep Your Fitness Resolutions (As Seen on Fox’s Good Day New York)

What would make sticking to your fitness resolutions a little easier on you this year? How about some fresh, new exercises paired with positive affirmations to get your mind involved in the process? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour stopped by Fox NY to demo these four powerful combo moves.

By assigning emotional and intellectual meaning to workout moves you’ll be more motivated to do them—ask any of my successful private weight loss clients!

If you dread working out, dislike sweating, or getting out of breath, I think this workout will really help you get your mind right! Get ready to work it out mentally and physically.

Lengthen & Strengthen

Our first move goes along with the phrase: I love to lengthen and strengthen.

Grab a pair of light dumbbells, begin standing up straight, abs pulled in tight. Take a step back into a high lunge position, raise the dumbbells straight up and overhead. Now slowly bring the weights back down and as you do, bring your back leg forward and lift your knee towards your chest. This is one rep.

Do at least five on one leg before you switch up sides, if you’re feeling really good go for ten!

The Side Sizzler

Let’s get that waistline sizzling! Start a fire in your core with this oblique-sculpting move.

Bend your arm so one dumbbell is in line with your ear and the other dumbbell should hang down by your opposite side. First lean sideways towards the relaxed dumbbell side as far as you can, while pressing the opposite weight up. Now come back through center, returning the up dumbbell to it’s bent arm position by that ear, and crunch that elbow towards its same side knee.

You’re working both sides in this one move, but still switch up which side you crunch to every other set.

I’m a Star

It wouldn’t be a full body workout without some sort of squat variation, am I right?

Take your feet a little wider than the hips and turn your toes out. With the weights down in front of you, bring the arms up into a V position as you squat down. Lower the weights as you stand back up. That’s one rep. The mantra to repeat to yourself while doing this exercise is of course: I am a star!

If you’re feeling really strong here and want to step it up you can try adding in a little jump and telling yourself you’re a shooting star!

Take a Bow

You’re on the final exercise, so don’t forget to take a bow. You can even imagine people are clapping and cheering for you, this will help you feel good about finishing a workout and excited to do it again!

From standing lift your weights out to either side as you take one foot back behind the opposite leg and drop down into a curtsy. Come back up as you drop the weights and immediately take it to the other side. This will get your blood pumping!

For more of my signature moves check out my Step It Up with Steph Workout DVD.

Be proud of yourself for working out, and know that I’m proud of you too!
Steph

………………………………………..
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

Weight Loss Coach for Women on Today Show XM with Hoda Kotb

Earlier this week Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour was interviewed on The Hoda Show. The subject? Hot tips for making your weight loss and fitness resolution dreams come true!

Don’t have a SiriusXM subscription? No worries! Click this link to hear my fun interview with Hoda Kotb for free!

#1- Cut Your Goal In Half

You heard me! Whatever your goal is, just cut it right in half now. Is your goal to work out four days a week? Start with two. Or maybe to eat seven servings of fruit and veggies everyday? Start with getting in three to four servings first. Want to lose ten pounds? Start by losing five.

Many of my private weight loss clients are incredibly successful women, so this is a tactic I love to use for building confidence in high achievers. If you prove to yourself you can reach half your goal you’ll gain such a confidence boost and be extra devoted to accomplishing the next half!

#2- Track Your Every Move

Set yourself up for success. Use planners, calendars, color-coding, etc. Anything that you know will work for you. Come up with an exact protocol for what needs to happen in order to reach your goal, and when it needs to happen and even the how it needs to happen. Then keep track and check off the steps as you complete them.

Ex: One of your steps for healthier eating could be as simple as investing in quality meal containers so that meal prep is easier for you to sort out!

Ex: If you need to get more sleep, set a bedtime and stick to it! Set an alarm to have a cup of tea beforehand, so you’ll be relaxed and ready to snooze.

#3- Be More Flexible

Even though you have a perfect plan to follow, be flexible towards anything that happens that stops you from following your instructions to a T. Shake off the rigidity, abandon your all-or-nothing mentality. This is your journey and things may come up.

For instance your work schedule gets changed and you can’t get to the gym in the morning anymore. Instead of feeling like all is lost, try working out at home. Meeting ran long and you missed your spin class? Hit up that relaxing evening yoga class instead (and then you might literally be more flexible!).

For home workouts and yoga check out my Step It Up with Steph DVD.

#4- Celebrate Small Victories

Remember that you’re on your own side and then act like it! Did you work out today? Do a little dance! Ate an extra serving of leafy greens, high five! Celebrate every little success and you’ll find living a healthy lifestyle so much easier because of all the positive reinforcement. Every time you are able to perform more cardio or lift more weight you should be excited, so go ahead and congratulate yourself!

Happy Goal-getting!
Steph

………………………………………………
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

5 Simple Ways to Make Your Healthy Resolutions Stick (As Seen on the Today Show)

Setting New Year’s Resolutions is the easy part. Now it’s time to stick with them and reap those healthy rewards! Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour appeared on the Today Show to share five simple ways you can help yourself succeed in your healthy resolution goals.

I’m all about keeping fitness fun and sustainable, so here are five fresh tips to help you stay consistent on your path to weight loss!

Make Sunday Boiling Hot!

If doing a full meal prep on Sunday is too much, start by committing to prepping just one thing on the weekend. I recommend boiling some eggs. Throw a dozen eggs in a large pot of boiling water on the stove, and voila! Quick, protein-rich snacks that are ready to grab and go all week long.

For more help with meal planning or nutrition advice check out my Recipe Book!

Turn a Working Buddy Into a Walking Buddy

One of my own private weight loss clients actually schedules walking meetings with her colleagues—so great!

If you have a coworker you’re close with or someone you know has similar fitness goals, why not ask them to walk around the building with you on lunch breaks? If it’s a nice day you can walk outside and get fresh air or depending on where you work you can walk up and down your office stairs to really get that heart rate up.

That bit of movement might even motivate you to hit up the gym after work!

Hunger Can Be Helpful

It’s not the end of the world to feel a little hungry, often when we feel those hunger pangs first hit we are tempted to act on them immediately. Take some time out and drink a full glass of water. This will make you slow down while also filling you up, and hydration really is so important! I’m not saying don’t feed yourself when it’s appropriate to, but if you are on a weight loss journey and in a caloric deficit the truth is sometimes you will feel hungry.

And that’s OK!

“Cream” Dessert?

Mmm, right? Not so fast! This is one of my hacks to help you stay strong when those late night cravings for all the sweets hit you! Keep a bottle of lotion in your snack cupboard and before you reach for the junk food make sure you put that lotion on your hands first. Who wants to eat snacks that smell and taste like lotion, right? Not me, no thanks!

Power Up Your Coffee

Last, but not least, here’s a way to improve upon your life-giving morning cup of coffee. This is especially helpful if you’re not a breakfast person or don’t like to eat right away in the mornings. Try adding a scoop of chocolate protein to your first cup. It’s super delicious and will provide you with energy to get through your entire day!

…………………………………………….
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

Common Resolution Roadblocks and How To Succeed At Your New Year’s Goals (As Seen on Fox Chicago)

You came into the New Year strong and inspired. You picked lots of lofty New Year’s Resolutions and were feeling pumped up to accomplish them. Fast forward a week into the new month and you’ve hit a snag…now what? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour stopped by Fox studios to discuss common resolution roadblocks and how to work through them.

I love chatting with my private weight loss clients about their goals and intentions for the new year and helping them break down their long-term goals into smaller ones. At this time I also like to discuss with them what stumbling blocks may come up during their journey and methods to stay on the path of consistency!

4 Common Resolution Roadblocks

  1. Not visualizing the goal
  2. Injuries (old or new)
  3. Comparing yourself to others
  4. Not making corrections and just giving up instead

Visualize Your Goal

Is your goal to lose 10lbs? Increase strength? Both of these are great goals, but you need to get specific! Visualize how you want your body to look, what clothes you want to wear, etc. Think about picking up and lifting more weight, focus on what muscles you want to grow, how do they feel?

Say Bye-Bye To Pain

An old injury flaring up and causing you pain can significantly slow your fitness progress. Or if you haven’t worked out in a while, it’s possible that getting back into it you may push too hard leading to a new injury! Stay on top of your physical health this year by getting these injuries checked out by a professional.

If you’re local to the Chicago area, I can’t recommend the incredible staff over at Delos Therapy enough. Delos is having a tremendous impact on the industry with their unique approach to muscular therapy. They now have four locations open in Chicago, and are all about restoring pliability to your muscles! I know the owner, Eric, he’s the co-founder and an amazing Muscular Therapist who has helped me with my neck mobility and tennis game.

Don’t let an injury keep you sidelined, look into pain management as soon as possible, and the best part? Your 1st appointment with Delos will be an evaluation and session and it’s complimentary!

Stop Playing the Comparison Game

A piece of advice I put into all my weight loss programs for women: Remember that your personal fitness journey is your own. It’s going to have its own unique ups and downs, it’s going to look completely different from anyone else’s journey. Treat yourself kindly, allow yourself time to see and feel the physical changes.

Don’t get caught up mindlessly scrolling social media and feeling discouraged that you don’t look exactly like someone else. Don’t feel bad if you see someone stronger than you in the gym, be happy for them and excited for your own progress— it’s coming!

Don’t Quit!

This last piece of advice is a BIG one. You need to be flexible in your weight loss program and with your fitness goals. The keys to long-term success are consistency and never giving up. Instead of quitting yourself learn to course-correct and keep moving forward!

Ditch your all-or-nothing mentality. If you missed a workout, immediately reschedule it for later. Ate fast food instead of your meal prep? Hey, it’s okay! Move along and maybe eat an extra serving of veggies. Don’t spiral out of control, just hop right back up and get on the wagon again.

……………………………………………………….
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

 

How to Get Fitness Inspiration on Social Media & Fitness Celebrities on Instagram (As Seen on The Jam)

Most of us enjoy scrolling through Instagram in our spare time, and you can find a lot of high quality fitness inspiration if you are following the right accounts. Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour appeared on the Jam to discuss how best to use social media for inspiration and a few celebrities she recommends you give a follow!

Instagram can be a great place to learn new recipes. I’m sure you’ve seen your share of incredible looking meals while scrolling through! Two of my favorites to follow for foodie  inspiration: @chrissyteigen and @kristincavallari.

Foodstagram

Chrissy Teigen is on her 2nd cookbook, Cravings: Hungry for More , and what I like about this book is it’s healthy, but not super healthy. It really is about making and enjoying the foods that you crave, lightened up a little, but still with all the delicious! I am always reminding my private weight loss clients that a key to success is: don’t deprive yourself. If you crave something figure out a way to eat it while still moving towards your fitness goals.

Kristin’s cookbook is called, True Roots: A Mindful Kitchen with More Than 100 Recipes Free of Gluten, Dairy, and Refined Sugar and it is, as the title suggests, pretty dang healthy! If your New Year’s Resolutions include ditching sugar or going gluten or dairy free this could be a really wise investment for you!

If you’re looking for healthy recipes to try this year and would appreciate some of the guesswork taken out, check out my 7-Day Easy Meal Plan + Recipe Book. It features anti-inflammatory recipes and even has a shopping list for your convenience.

Workout Motivation

Here are a few of my favorite big name celebrities to follow for fitness inspiration:

  1. Octavia Spencer– she posts a lot of videos of the exercise circuits she completes with her personal trainer, and even works out while on set! Talk about inspiring, right? If she can do it, you can do it! You can follow her @octaviaspencer.
  2. Jessica Biel– What I love about the videos Jessica posts is that she tries really challenging stuff and celebrates after she nails an exercise she’s been building up to. It’s so important to both challenge yourself while celebrating your achievements and strength gains along the way! Follow her for more @jessicabiel.
  3. The Rock– He is a powerhouse, am I right?? What’s really inspiring about watching his workout videos is he’s very into high intensity interval training which is one of the most popular fitness trends of 2019 and has been for several years past! With HIIT you really are pushing yourself to your limits, going for that last rep, or your last breath, super challenging stuff! His epic IG is @TheRock.
  4. Hugh Jackman– Most celebs have personal trainers, and what I like about Hugh’s Instagram is he actually shows himself working out with his trainer! If you’re ready to take your fitness to the next level this year, consider hiring a personal trainer to help you succeed. I love being a private weight loss coach and working with women to achieve their health goals. Follow @TheHughJackman to see more of his impressive workout sessions.

For even more inspiration you can check out my Instagram @stepitupwithsteph
where I share motivational quotes, occasional recipes, and even host giveaways!

See you on social media!

………………………………………………………….
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