Monthly Archives: November 2015

How To Cure a Hangover (As Seen on The Jam)

Having a cocktail or a glass of champagne to celebrate a big event is wonderful. Until you have one too many and risk hurting the next day. Don’t let a hangover cramp your style any longer, Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour visits The Jam to give you these five hangover helpers. Get off the couch and back into action with her pro tips.

Watch the video by clicking here.

Knock, Knock

Who’s there? Banana. Banana who? Banana smoothie! We’ve heard that coconut water is great for the morning after drinking, but what if you don’t keep that on hand? Reach for a banana instead. You can eat it plain, or blend it into a delicious fruit smoothie. Either way you’ll be boosting your levels of potassium and magnesium, both of which may be depleted after your night on the town!

Your Body Likes to Move It, Move It

Before you start groaning, I’m not telling you to exercise…this time! This one is about your body’s digestion. Help the junk move out of your system quicker by upping your fiber intake. Charcoal is touted as a beneficial supplement for detoxing after indulging in a few too many drinks. Many of us won’t have that readily at hand though.

Instead, go check out your fridge contents. Grab that head of broccoli and chop it up for a lunchtime salad (maybe with some protein-rich eggs too—yum!) or sauté it up for dinner. Other fibrous veggies include: carrots, beets, artichokes, and Brussels sprouts.

That being said, if you have time to sneak in a quick workout, a little movement can also ease your hangover symptoms. Check out my Step It Up with Steph DVD for at convenient at-home workouts.

Cup of Coffee > Hair of the Dog

You may think that bloody Mary is the answer to your woes, but it isn’t actually curing you—you’re actually setting your recovery time back further if you keep drinking. Grab your regular cup of coffee, the caffeine will shrink the capillaries in your head giving you some relief from that pounding headache!

One caveat here is that you may already be dehydrated and coffee could dehydrate you further. Be sure to drink plenty of water. I always tell my private weight loss clients to drink a glass as soon as you wake up and another one with your coffee, etc.

Goodbye Grease

A lot of people swear by a greasy breakfast as their go-to hangover food. This is counter-intuitive as it will lead to your guts being even more messed up! Skip the greasy hash browns and fatty bacon and opt for some quality protein in the form of hard-boiled eggs. Enjoy with whole grain toast to settle that stomach and stabilize your blood sugar levels. Leaving you energized as opposed to nauseated and fatigued.

Banish Inflammation

If you’re still really struggling with that headache, go ahead and pop some ibuprofen for faster relief. Advil or Aleve are both NSAIDs (Non-steroidal anti-inflammatory drug) that will go to work on easing that pain in your head. Don’t exceed recommended dose and take with plenty of water.

Moderation in all things is best, especially drinking. But if you get in a tight spot—say after a big sports game or celebrating a birthday or promotion—I hope these tips help you out!

xoxo
-Steph

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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

Weight Loss Consultant and Health & Fitness Expert Has Tips for Reducing Injuries in a HIIT Workout

Weight Loss Consultant and Health & Fitness Expert Has Tips for Reducing Injuries in a HIIT Workout

We’ve all been there. You’re in HIIT class, you push off for a jump and when you land you feel a sharp pain. As a fitness trainer in Chicago, I can tell you that this is a struggle many women go through. But don’t worry, there are ways to avoid knee and joint pain during workouts! 

One of the best pieces of advice that I always make sure to share with my personal weight loss clients is to make sure that they’re landing properly. Landing improperly can lead to severe pain, and even worse, muscle damage. When you jump up, make sure you’re landing with your knees slightly bent. This helps to absorb some of the shock from your muscles when landing. 

Another key aspect in eliminating joint and knee pain from a jump during a workout is to remember that your jump doesn’t have to be high! During workouts, you can even replace the jumps all together by reaching as high as you can while you’re on your tip toes. As a fitness consultant, I’ve learned that this is sometimes better than a traditional jump for the woman who’s just getting back into fitness! 

Check out this article I wrote for NBC Better right HERE called How to Reduce Knee and Joint Pain During a HIIT Class!

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 in Chicago, and I’m a fitness consultant in Chicago. I do Fitness Training in Chicago, Nutrition Coaching in Chicago, and Nutrition Training in 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 women across the country!  For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com


Workout Moves for Ice Skaters and Inner Thigh Exercises

We all know Maia and Alex Shibutani stole the show at the 2018 Pyeongchang Winter Olympic Games. Kirk Myers, the CEO of the NYC gym Dogpound, shared an Instagram video of Maia working out. The video shows her doing three challenging moves that can give benefits to the workout routine of a professional figure skater or the average woman working on her fitness! 

Move One: Slide Board Skater 

Want to try this move yourself? Instead of the slide board, you can try doing it with towels, paper plates, or even socks on a hardwood floor! 

  1. Stand up straight with your feet at a hip-distance apart from one another. Start with the slider under your right foot while you bend the knee.
  2. Quickly push your right foot to the side then bring yourself back to the starting position. If you want to add another challenge, try moving your upper arms to engage your core! 
  3. This counts as one rep. Do thirty more on your right foot at a fast pace. 
  4. Switch legs and do 30 reps on your left leg.

Move Two: Single-Leg Reverse Deadlift on a BOSU Ball

If you are really up for a challenge, try this variation of a single-leg deadlift! This variation uses a BOSU Ball, ankle weights, and hand weights to add more of a challenge. If you watch the video, you’ll see Shibutani turns her foot outward as she extends her legs behind her instead of extending her leg straight out with her toes pointed as you would with a traditional single-leg deadlift. She is also using ankle weights and the hand weights to give herself more stability, since this moves uses a lot of balance!

If you closely watch her, you’ll notice that Shibutani arches her back and reaches her extended leg above back level. I don’t recommend anyone to do this at home. Instead, try not to arch your back and to only extend your leg to back level.

Move Three: Plank Jack with Glider

How to do it: Just like in the first move, you’ll need a sliding device! This isn’t exactly the move Shibutani is doing in the video, but it’s more challenging than a traditional plank. 

  1. Get on all fours and place your sliding device under the foot of choice. 
  2. Make sure your shoulders are over your wrists, your hips are over your knees, and that you’re pressing through your toes to lift your knees off the ground and extend your legs behind you. 
  3. Also make sure to squeeze your glues and legs while bracing your core so your body is forming one long line from the hips to the ankles. 
  4. Slide your left leg out to the side several inches, pause then slide your leg back in.
  5. This is considered one rep, do 10 reps on one side, then switch to the other! 

Want more information about these awesome moves and how they apply to ice skating? Click here

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 in Chicago, and I’m a fitness consultant in Chicago. I do Fitness Training in Chicago, Nutrition Coaching in Chicago, and Nutrition Training in 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 women across the country!  For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

How a Personal Fitness Coach Works Out

Developing your own workout plan can be very challenging! It’s hard to find a plan that you’ll feel motivated enough to do on your own. That’s why so many women have started paying to go to gyms, or even to have a personal fitness consultant, like me! 

One of the main things I like to tell my private weight loss clients is that your plan doesn’t have to be a full-body two hour workout – make it small to start off with! Set realistic expectations that are challenging, but you’ll be able to do. If you can’t do a full push up, try doing pushups on your knees. Start with 5, then work your way up to 10. If you make it to 10, revisit doing a regular push up! It’s all about the small steps. 

My own at-home workout is one of my favorite parts of my day, simply because it gives me energy! I start with my yoga mat in my living room and do a quick 5 minute Pilate workout. If you’re interested in seeing this routine, it’s on my workout DVD “Step it Up with Steph”. I follow this with 5 minutes of Yoga, which you can also find on the DVD.

Many people are shocked to find out that I actually do the workouts I’ve created that’s in my Free 21-Day Challenge. I love these workouts so much I actually do them twice a week! These workouts are perfect for anyone because they can be done at any time of the day. 

Another tip that I share with my weight loss clients is the app “Insight Timer”. This app helps you meditate, and even lets you choose the theme and duration of the meditation. It’s the perfect way to slowly start to wind down after a long day! 

Did you love hearing about my own workout plan? If you want more tips on making your own workout plan, goal setting, and even how other fitness experts workout daily, click here

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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.

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