Category Archives: Healthy Lifestyle Tips

Morning Routine to Boost Your Mind (as seen on CNN)

While everyone has their own unique version of the ‘perfect morning routine’, here’s a morning routine workout that will also help to boost your mind! Research shows that cardiovascular exercise can help to enlarge the part of your brain that leads to learning – the hippocampus. 

Exercise has many positive impacts on the body such as improving your mood, memory, and mind. As a health and fitness coach in Chicago, I always recommend that my clients do short little morning routines such as this one to improve their overall mood and mind. 

This routine starts with cardio – but not just going for a jog. I recommend dancing around your room! This has been proven to give you more benefits than a more traditional form of cardio. Then it’s time for a little strength training to get your muscles going! Finally, you’re going to do some yoga to decrease your stress levels with some relaxing zen time. 

If you’re interested in seeing the full morning workout routine and different ways to incorporate its benefits into your daily workouts, then check out this article from CNN. 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

Under 15 Minute Full-Body HIIT Workout from Jeanette Jenkins (as seen on SELF)

As a fitness trainer in Chicago, many of my clients ask for workouts that are impactful but won’t take up too much of their time. When they request shorter workouts, I always have them try HIIT workouts such as this total-body workout from Jeanette Jenkins

HIIT workouts are fantastic for women on the go because they require all of your energy for a shorter period of time, which quickly leads to a higher heart rate. Another reason these workouts are so popular for my personal weight loss clients is that many of them don’t require equipment, they can be done anywhere! 

This circuit that Jeanette and her 14 year old niece are doing includes moves that will help strengthen the upper body, core, and lower body, while also using plyometric movements. The plyometric movements are fantastic for the everyday woman because of the way they improve your reaction time and speed! A plyometric move is any movement done with a burst of energy, like a jump! 

While the moves in this workout aren’t for beginners, if you’re interested in the modified version of this circuit (and how to work your way up to this circuit), check out this article I helped contribute to from SELF. 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

Health & Fitness Expert on TV – Broadcast Reel Featuring Health Tips, Fitness Tips, and Weight Loss Tips

Health and Fitness Expert Stephanie Mansour shares her holistic approach to losing weight and getting healthy on TV stations across the country!

You can find her on the Today Show, The Doctors, Dr. Oz, NBC, CNN, HLN, and many more TV stations!

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!

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

How Personal Trainers Stay in Shape (as seen on NBC NEWS BETTER)

One question my personal weight loss clients are always asking me is what I do to stay in shape and maintain my healthy lifestyle. They’re always shocked to learn how many workouts I do in the comfort of my own home, or wherever I’m traveling! 

Staying motivated fitness wise is easy when you’re enjoying what you’re doing. I always encourage my clients to do exercises that they have fun doing! About a year ago I started learning how to play tennis and found out that I loved it. I enjoy myself so much when I’m playing tennis that I forget about how great of a workout I’m getting. 

Another trick I do to stay in shape is to do things that make myself feel good. Every week I make sure to squeeze in Pilates classes, tennis, and massages along with my traditional workouts. These are the parts of my workout routine that really help to clear my mind and do good for my body! Pilates classes are some of my favorites to take because of how great they are for my back. 

If you’re interested in seeing the workout routines of other fitness professionals such as Brian Zehetner, Ronnie Lubischer, Ali Cook Jackson, Jorge Cruise, Omari Bernard, and Craig Ramsay that I shared with with NBC News Better, 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

Foam Rolling for Neck, Back, & Knee Pain (as seen on NBC News Better)

Foam rollers are the hot ticket item right now. They can help you break up the knots that form in your tissue, which leaves you with a higher range of motion and a lower level of muscle soreness. As a health and fitness trainer in Chicago, I get asked all the time about how to properly use these life changing tools! 

Foam rolling isn’t just for your back! I tell my private weight loss clients to also use a foam roller on their glutes, quads, and on the backs of their shoulders. This just further helps to get rid of those tight muscles! I also let my clients know that it’s very beneficial to their bodies after a workout, but it’s fantastic for your muscles every day. It doesn’t have to be for a long period of time – even just 10-15 minutes will do the trick! 

One of the biggest secrets to foam rolling is that consistency is key. The more often you do this in your daily routine, the better your results are going to be. Studies have found that even as little as three days of foam rolling can make a difference on your muscle fatigue! 

Are you interested in learning some of the best moves to use with a foam roller? Then you’ll love this article I wrote for NBC News Better that includes moves, recommended practices, and which foam rollers I recommend. 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

Exercise to Alleviate Allergies (As seen on Natural Awakenings)

Are you one of over 26 million Americans who have to deal with the frustration of allergies every year? If so, you’re in luck! Recent studies have shown that exercise has been proven to lessen those pesky allergy symptoms. As a fitness consultant in Chicago, I love helping my clients lessen the burden of their allergies.

We all know that it’s important to exercise, but it’s recently been proven that exercise helps to give your immune system a boost over time. While exercise may not cure your allergies all together, it will help to improve them gradually. 

The type of exercise you do matters if you’re exercising in order to help alleviate allergies. I always tell my private weight loss clients to try doing yoga, pilates, or even walk when they are having allergy issues. These are more gentle exercises that won’t be counterproductive. 

Are you interested in learning about the about using exercises to alleviate your allergies that I shared with Natural Awakenings? 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

Full Body HIIT Workout for Weight Loss (As Seen on NBC News Better)

As a personal fitness trainer in Chicago, I often get asked about short workouts that can yield fast results. To these questions I always inform my clients about HIIT workouts! These workouts include short bursts of exercises with periods of less intense active recovery. I designed this 15-minute full body workout for my clients who needed to lose fat and gain strength quickly, and the best part is it only takes 45 minutes a week! 

The first circuit in this free workout is the straightforward HIIT.  I designed this circuit  based on moving the body forward and backward and up and down. You’ll find common exercises that don’t require any equipment such as squats, push ups, and planks. 

The second circuit is the sideways HIIT. This circuit was designed to work you laterally. These movements go from side to side and include side lunges, bicycle abs, and tricep dips. The exercises in this circuit also don’t require any equipment and are perfect for a workout on the go! 

Are you interested in trying this equipment-free, full body, 15 minute workout I designed with NBC News Better? 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

Health & Fitness Products to Keep In Your Gym Bag (As Seen on NBC News Better)

As a fitness trainer in Chicago, I see my personal weight loss clients face the mental battle of going to the gym. One of the biggest reasons they tell me as to why they didn’t go to the gym is due to the fact that they didn’t feel like preparing everything they would need. This is why I always encourage my clients to make sure they have their bag packed for the gym beforehand! If you have everything already ready, you’re much more likely to go.

A gym bag is setting you up for success – the more prepared you are, the more likely you are to have a successful workout! In this NBC News Better article I interviewed the following professionals to get a sneak peak into their own workout bags: 

Emily Morano

Brooke Taylor

Alexis Craig

James Cappola

Amanda Cerny

Stephanie Skaferowsky

Christy Brissette, RD

Dede Lagree

David Scooter Honig

Dr. Quenby Erickson

Ricky Lundell 

Are you interested in knowing what exactly these fitness professionals have in their workout bags? 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 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

…………………………………………………………………

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