Monthly Archives: November 2015

Healthy Food Swaps for Your Favorite Party Foods (As Seen on CBS Chicago)

Got a big event coming up? Before you hit the grocery store, check out these five easy swaps from Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour. Steph stopped by CBS Chicago to chat about how to make our favorite go-to party foods a lot more nutritious!

Q: What do dips, burgers, tacos, and chili all have in common?
A: They are
delicious!

But on a serious note—those are the heavy hitters of the party food scene and I’ve got ways to lighten up all of them. I enjoy teaching my private weight loss clients how to choose ingredients that will give them the most nutrients without missing out on flavor or fun.

Dive Into Your Dips

Endive that is! Normally we use regular potato chips, tortilla chips, or even pita chips as carriers for those delicious, creamy dips. My suggestion though? Step away from the chips and choose carrot coins, snap peas, or endives instead. Vegetables are packed full of the vitamins and minerals that our bodies need.

Also: Soup Up Your Dips

And we’re not talking chicken soup! Step up your dips by swapping out sour cream for Greek yogurt. I love using Greek yogurt as a base for dips because it’s higher in protein, will help you feel satiated, and keep your blood sugar levels more constant. That’s a win-win…or rather a win-win-win!

Fatten Up Your Burger

Yes, this sounds counter-intuitive, but hear me out. When it comes to choosing beef for your burger you want to go with a leaner variety, but when it comes to toppings for that burger? Swap mayo and/or cheese out for the healthy fats found in the amazing avocado! Slice about half an avocado on top of your burger for a flavor explosion that will keep you feeling fuller longer.

Add Extra Crunch to Tacos

Who doesn’t love tacos, am I right? Whether you’re enjoying hard or soft shell tacos, here’s a healthy way to add some satisfying, good-for-you crunch—kale! Kale is much more nutrient-dense than romaine or iceberg, so instead of shredded lettuce, fill those bad boys up with this anti-inflammatory, power green. You’ll be enjoying your food, without sacrificing taste, and while increasing your intake of Vitamins C, A, and E!

Beef Up Your Chili

If you bought the giant tub of kale and didn’t use it all on taco night—good news! You can throw some of it in your chili, as well some bell pepper for an extra dose of that Vitamin C. My other recommendation is to swap out beef for ground turkey which will boost the amount of lean protein per bowl.

I don’t know about you, but all this food talk has got me hungry. For even more guidance in the kitchen I encourage you to check out my 7 Day Easy Meal Plan + Recipe Book.

Xoxo,
-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 Chicago, and certified professional life coach in Chicago, I work with successful women across the country as a private weight loss coach for women.

Here are a few more things that I do as a weight loss consultant in Chicago: weight loss consultant Chicago, weight loss nutritionist Chicago (we work with a Doctor of Nutrition to assess all of our private weight loss clients), health & fitness trainer Chicago, health & fitness coaching Chicago, health & fitness training Chicago, and fitness trainer Chicago. In addition, I do corporate wellness training Chicago, and I’m a fitness consultant in Chicago. I do fitness training Chicago, nutrition coaching Chicago, and nutrition training Chicago. If you’re looking for a health trainer Chicago, health expert Chicago, health coaching Chicago, or health training Chicago, you’ve come to the right place! In addition, I am a personal trainer Chicago, nutrition expert Chicago, nutrition coach chicago, and a women’s weight loss coach in Chicago and beyond!

Even though I am based in Chicago, I work with womens fitness across the country!  For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

6 Exercises for a Healthy Heart (As Seen on the Today Show)

American Heart Health Month has arrived. Hopefully your February includes lots of fun Valentines Day plans and also lots of new habits for your beloved heart muscle! Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour appeared on the Today Show to demonstrate three ways to get heart smart.

To go along with this video, Steph wrote an entire article for the Today Show website that contains twice the number of exercises for you to check out!

Heart disease is the leading cause of death worldwide—yikes. By incorporating these lifestyle habits into your existing workout routine, you can rest assured in the knowledge that you’re doing everything in your power to stay healthy!

You can learn those 6 exercises by clicking here.

A big part of keeping your heart in peak condition is maintaining a healthy weight. My weight loss programs for women are designed to include exercise, nutrition, and confidence building exercises. If you’re ready to lose the weight and make it last check out my Signature Weight Loss System.

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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 Chicago, and certified professional life coach in Chicago, I work with successful women across the country as a private weight loss coach for women.

Here are a few more things that I do as a weight loss consultant in Chicago: weight loss consultant Chicago, weight loss nutritionist Chicago (we work with a Doctor of Nutrition to assess all of our private weight loss clients), health & fitness trainer Chicago, health & fitness coaching Chicago, health & fitness training Chicago, and fitness trainer Chicago. In addition, I do corporate wellness training Chicago, and I’m a fitness consultant in Chicago. I do fitness training Chicago, nutrition coaching Chicago, and nutrition training Chicago. If you’re looking for a health trainer Chicago, health expert Chicago, health coaching Chicago, or health training Chicago, you’ve come to the right place! In addition, I am a personal trainer Chicago, nutrition expert Chicago, nutrition coach chicago, and a women’s weight loss coach in Chicago and beyond!

Even though I am based in Chicago, I work with womens fitness across the country! 

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

How To Work Out Like a Football Player and a Free Circuit Training Workout (As Seen on ABC Chicago)

Use that high energy from watching the recent Super Bowl to challenge yourself to this fresh, football-inspired workout! Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour took these reporters through the circuit on ABC Chicago’s Windy City Live. Watch the video then read below before trying it out for yourself!

 

Getting in the mood to work out isn’t always easy, we all know the motivation struggle. Whether you’ve been crushing those New Year’s Resolutions or haven’t even worked out once this year yet, here is some inspiration to get up and moving: a strength and cardio circuit of new fat-burning moves!

This circuit can be done anywhere, even your own home, and you don’t need any equipment. I always advise my private weight loss clients to do a workout like this before any big event so they can enjoy some party foods—guilt-free! I guarantee you’ll feel proud, accomplished, and healthier after pumping this circuit out!

Put on your workout shoes and let’s get started.

Move #1: Cardio Warm Up

First, let’s get in the zone. You’ll need a space large enough that you can move forwards and backwards about 10 feet. From your starting point, do butt kicks all the way until your ending point. Then immediately backpedal all the way back to start!

Repeat at least once more.

Move #2: Side to Side Jumps

Now that you’re nice and warm, let’s jump around! Pick a line in your carpet and jump over and back in a side-to-side motion. Plyos are great for building strength, getting your heart rate up, and working your balance.

See how many hops you can get done in 10 seconds!

Move#3: Big Game Shuffles

Now let’s Step It Up into some serious strength training cardio. Squat down and shuffle sideways from one side of the room to the other. When you get there touch your outside hand down to the ground. Now shuffle all the way back to the starting side and touch that side. This is going to light a fire in your quads and glutes!

Aim for 3 there and back again shuffles.

If you need more and have time, repeat the entire circuit.

For more at home workouts like this, check out my Step It Up with Steph DVD. My signature slim-down workouts will guide you through warming up, cardio, and strength training. Then cool down and bliss out with the yoga and meditation also included!

If weight loss is your goal this year, exercise will totally help you get there in a healthy way. You also need to prioritize how you fuel your body. I offer nutrition coaching and fitness training in Chicago, but also have many resources available online.

For guidance in the kitchen take a look at my 7-Day Easy Meal Plan and Recipe Book. Delicious, wholesome meals that won’t take hours to prepare, and I even included a shopping list to save you even more time!

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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 Fix Common Strength Training Mistakes + A Tough Core Challenge

When it comes to improving your health and longevity, strength training is rising in popularity for a multitude of reasons. Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour recommends easing your way into a routine that includes some weight training. Check out her article covering common workout mistakes and how to fix them recently featured on NBC News Better.

Strength training is an important part of all my weight loss programs for women because it comes with so many great benefits. I also stress the importance of taking it easy and giving your body time to learn an exercise safely and with proper form.

Read 3 Common Training Mistakes here.

For more strength training check out my Step It Up with Steph DVD. It’s got everything:  warm-ups, cardio, strength training, pilates abs, yoga, and even meditation!

Feeling up for a challenge? This one-legged, kneeling rotation move is great for improving hip mobility, core strength, and it will test your balance like no other! Give it a try at the end of your regular workout and see how it feels.

Try that insane core move here.

Have you tried adding a resistance band to your strength training exercises? Adding a band will seriously step up your gains, while also helping you perfect your form! If you struggle with your balance while lunging, take a look at this Self article I contributed to. It’ll show you how to take your reverse lunge to the next level starting at the foundation.

Perfect your lunge form by clicking here.

One too many cocktails last night? Most of us have been there. If you’ve over-indulged, what’s the best way to get back on track with your workout routine? I’ve put together what to do, what not to do, and why in the following article.

Learn 4 Gentle Exercises for Hangover Recovery here.

Ever wonder what a personal trainers fitness routine looks like? Here’s an insider look at seven different professional fit folk’s schedules—mine included!

Click here to learn how personal trainers stay in shape!

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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