Category Archives: Weight Loss

How to Beat the Airplane Bloat (As Seen on Fox 32)

There’s nothing worse than finding you’ve gained inches on your waistline after a day of travel! Health & Fitness Expert Stephanie Mansour dropped by Fox 32 to share five ways to beat airplane bloat this holiday season.

Many of my private weight loss clients are consultants and they travel a lot for work—even more so at the holidays to visit family! As a weight loss coach, I also travel a lot for speaking engagements so there’s no way I can walk into a meeting bloated and be taken seriously!

Here’s how I walk my talk and how you too can learn to eliminate bloating and discomfort during travel.

5 Ways to Beat Bloating During Travel

1. Avoid Certain Veggies
Cruciferous vegetables, like cabbage and broccoli, should be avoided at all costs before and during travel. They are the hardest to digest and increase gas and bloating. Vegetables like these are great for weight loss, but if you’re just starting to increase your veggie intake hold off until after the busy travel season to let your body adjust.

Instead, if you’re looking for immediate flattening and debloating eat cooked vegetables as they are easier to digest. Go for sautéed leafy greens like spinach and avoid raw veggies and salad.

2. Drink Plenty of Water
Water helps decrease bloating because it flushes you out. The goal is to go to the restroom at least once for every hour you’re on an airplane. When the flight attendants come by to offer you drinks, ask for two glasses of water instead of one and you’ll be sure to stay hydrated!

3. Travel with Protein
Eat foods low in salt to prevent bloating. Protein bars or protein packets are easy to pack and open for a quick snack (I love this plant-based, low sugar protein mix!).

Protein speeds up your metabolism, helps you burn fat, and regulates your blood sugar levels so you won’t crave those salty foods and sugary airplane snacks attendants hand out!

4. Take Probiotics and Digestive Enzymes
Always keep a digestive enzyme on hand when traveling and be sure to take a probiotic regularly. Both flush everything out and get things moving so you don’t have to worry about the pain, discomfort, and embarrassment of a bloated tummy.

5. Do the Twist
Sitting for hours in a terminal, on the plane, and in a shuttle or cab can wreak havoc on your digestive system. To help keep things moving along, get up every once in a while and twist from the hips.

If you want more tips on how you can lose weight and keep it off, make sure you join my FREE 21 day challenge at

How to Blast More Calories with 3 Simple Moves (As Seen on The Jam)

Stephanie Mansour is helping Jordan over at The Jam lose weight this holiday season. Like many of us at one time or another, he’s hit a plateau and wants to know how to break through and get the results he craves. Learn how to step up your workout in a few simple moves with these three great cardio burst exercises to get you back in shape.

One woman in my weight loss program for women lost 80 lbs in just 12 weeks when she incorporated these exercises in between her strength training workouts!

You too can blast more calories, break through plateaus, and make the most of your workouts by getting creative with your cardio. As a health and fitness expert and weight loss coach, I know how discouraging it can be to “flat line” in your weight loss goals.

A lot of clients in my weight loss programs get their cardio in before their strength training workouts, but that’s a surefire way to plateau. Step up your workouts by doing cardio in between your strength training and drop the pounds fast!

How to Blast Calories in 3 Simple Moves

Do 30-60 seconds per cardio burst and get on your way to losing weight and making it last!

Line Jumping
Pick a line at home or at the gym and step back and forth over it. Pick up the pace!
If you’re ready for more of a challenge, jump your feet back and forth! After about ten seconds, pick up the pace. Go fast, fast, fast! Challenge yourself with a friend and race each other.

Knees Up to Chest
Walk in place while raising your arms up and down above your head. Step up this workout by running in place. These movements confuse your body and help you bust through the plateau and start shedding pounds again!

Squat Shuffle
Squat down, squeeze your abs in tight, relax the shoulders and then—do an NFL shuffle! Pitter-patter back and forth with your feet quick, quick, quick! Phew! You’re gonna feel this one and it’s gonna be great!

If you want more tips on how you can lose weight and keep it off, make sure you join my FREE 21 day challenge at

How to Break Through Weight Loss Plateaus

Fitness Plateau Busters

Chicago weight loss coach, Stephanie Mansour, sat down with Sylvia Perez at the Fox 32 Chicago Studio to provide tips on what to do when you hit a fitness or weight loss plateau and how to break through it.

Few things can be more frustrating along your weight loss journey than hitting a plateau. You’re moving along, making progress, hitting your goals, feeling confident, and then– bam! Your progress suddenly comes to a complete stop and the scale may even start to creep back up again.

Congratulations, you’ve hit a weight loss plateau! The reason I’m congratulating you is that hitting a plateau simply means you’re human and perfectly normal. And the good news is, it also means you have already made significant progress. You’ve been doing something right and now you are getting closer to your goal. Way to go!

The bad news is, hitting a plateau along your weight loss journey can be discouraging. In many cases, this is the point at which many people give up.

As a weight loss coach for women, one of the most challenging parts of my job is helping women gain the confidence necessary to push through their plateau — reassuring them that it isn’t happening because they are doing something wrong, encouraging them to keep making healthy choices, and guiding them through how to tweak their program.

The truth is, you have to switch up what you’re doing. When your body gets used to one way of eating or one way of working out, it’s not going to keep responding the same way. So it’s important to change things up as you go.

Most importantly, to break through each plateau, you’ll have to get into the right mindset — change your thinking to break through what’s really holding you back.

I recently stopped by the Fox 32 Chicago studio to sit down with Sylvia Perez and share advice on what to do when you hit a fitness or weight loss plateau and how to break through it. Watch the video below and let me know what you think.

Want more guidance on how to break through your weight loss plateaus and get on track to finally lose the weight for good and step it up for life? Join the FREE 21-Day Challenge with weight loss coach Stephanie Mansour for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.

How Building Your Confidence Can Help You Slim Down This Summer

It’s summertime and around this time of year, many women tell me they feel self-conscious about showing more skin in sleeveless shirts, sundresses, shorts, and bathing suits. Because I’m a weight loss coach for women, women often confide in me that they regret not slimming down before the season started and confess that they simply aren’t confident enough in their bodies to enjoy the beautiful weather and summer festivities.

What I find most unfortunate about women lacking confidence is that it works against them when it comes to reaching their health and fitness goals. It sets them up for riding an emotional rollercoaster of stress eating and they adopt a defeatist attitude.

Here’s what I mean: You may start thinking, ‘Why bother? I’ll never look the way I want to look anyway, so I may as well eat this entire bag of chips and sit on the couch,’ after work instead of eating something nourishing and taking a brisk walk.

When you put yourself down and stress yourself out about your body image, it can affect your body’s ability to naturally shed unwanted weight. Over time, having a negative outlook can impact your overall health.

When you don’t like your body and you don’t feel good about yourself, you don’t treat yourself well. This is why I’m so adamant about supporting women through the emotional side of the weight loss journey.  I encourage you — right now —  to find what you like about yourself first and then build from there.

Recently, I visited Fox 32 Chicago and sat down with Sylvia Perez to share secrets for slimming down this summer. We talked about specific lower-body leg exercises, upper-body arm exercises, and cardio routines. But we also discussed the importance of addressing the emotional side of unwanted weight. Be sure to watch our conversation in the video below.

The bottom line is, you may be able to step up your workouts to tone up your triceps, biceps, legs, and butt this summer. But for lasting results, you’ll have to work on building self-confidence too — it’s just as important as working out and eating well.

Listen, I want you to enjoy the weather, enjoy the body you’re in, and feel good about yourself right now, no matter what. You deserve it! And because I want you to be happier, healthier, more energetic, and even more confident, I encourage you to start making changes now that will help you maintain a more fit body throughout the year and for the rest of your life.

Want support building your self-esteem and getting on track to lose the weight for good and step it up for life? Join the FREE 21-Day Challenge for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.

How to Burn 150 More Calories During Your Workout as Seen on

Chicago weight loss coach, Stephanie Mansour, shares 4 Simple Strategies to Burn More Calories During Your Workout.

If you’re trying to slim down and get fit, being smarter about your workouts can make a big impact towards achieving better results. When you aren’t doing what’s necessary to get the most out of your workouts, you may end up wasting precious time by exercising in ways that are not burning calories or fat effectively and efficiently.

In my work as a weight loss coach for women, many of my private weight loss coaching clients often come to me because they are already working out consistently but they aren’t losing weight. For example, they’ll spend 30-minutes on the elliptical machine every day and wonder why the scale won’t budge, despite what they consider to be their best efforts.

But while it’s true that consistent cardio is good for general conditioning and staying healthy, sticking to the same basic exercise routine day-after-day often will not get you the quick satisfying weight loss results you want.

Unfortunately, when you’re disappointed with your progress, there’s a good chance you will start doubting yourself, lose confidence, begin to wonder what the point of working out is, and give up altogether.

I want you to focus on health and overall wellness, but I also understand that you want to see results in the mirror and feel like you’re making progress.

So if you are disappointed with the effectiveness of you workouts, it’s time to kick it up a notch and start incorporating strategies to enhance your workout — burn more calories and fat in less time.

The Step It Up with Steph Signature Slimdown Workout DVD includes a 30-min. high-intensity interval training workout + four 5-minute body-blasting workouts. Get it here.

In a recent article for, I shared 4 Simple Strategies to Burn More Calories During Your Workout. Just by implementing these simple changes to what you’re already doing, you can burn an extra 150 calories per workout and get fit faster.

The tips I share include boosting your workout by adding short bursts of high-intensity cardio, strapping on ankle weights, strength training with heavy weights, and listening to fast-paced music. Go here to read more.

5 Ways to Keep Fitness on the Front Burner

Has your fitness regimen taken a backseat to your new hectic fall schedule? It can happen easily when kids go back to school, the weather turns and the holiday hustle creeps up. If you’re struggling to fit in quality workouts now that summer is over, no worries! I recently stopped by Channel 5 WNEM to share tips on how you can reboot your fitness workouts this fall.

Tip #1: Find a Workout Buddy

It’s all about that accountability factor! Find a friend or family member that you can go to the gym or a workout class together with. Coming up with a schedule to workout together a few days a week. This will really help you stick to your commitment!

Tip #2: Track Your Commitment

Track how good you have been sticking to your commitment by logging it on a calendar. Go ahead and print out a calendar. Put a star on the days that you workout, and leave the days that you don’t get a workout in blank. This is an awesome visual reminder of how successful you’ve been every week and can be a great motivator to step it up!

Tip #3: Always Bring a Snack

If you’ve ever fallen into the “I’m too hungry to workout” excuse trap, this tip will eliminate it! Toss a healthy snack in your purse or gym bag so something is always there to save you making the choice not to workout.

Tip #4: Get Active on Social Media

For those times that you’re relaxing on the couch and our phone is nearby,  pick it up and follow 10 fitness professionals or workout gurus on Facebook or Instagram. Seeing inspiring posts from these professionals will help keep you motivated and committed to your goals! Interested in following Step It Up With Steph? You can find us on Facebook, Instagram and Twitter.

Tip #5: Confidence-Boosting Exercises

Staying confident and committed is a vital part of your success when it comes to working out and leading a healthy lifestyle. The 30 day workbook I created is here to help you stay committed and feel confident in yourself so that you can reach your fitness goals!


There you have it. No need to throw in the towel now that summer is over. Take these five tips and implement them into your new fall schedule. They’ll help you feel great all year long!

Weight Loss Programs for Women: How Emotions Prevent Weight Loss

releasing anger to lose weight

One key component of the Step It Up with Steph weight loss programs for women is that we focus on how your emotions and mental state contribute to what you’re eating and whether or not you’re exercising.

How do your everyday thoughts about yourself impact your weight loss success?

Did you know your emotions can keep you from losing weight, even if you use willpower to avoid emotional eating?

Learn more about the relationship between emotions and weight loss–and what to do about it in this video:

My client (who you’ve probably heard about by now if you’ve been in this community for a while!) who lost 83 lbs in just 12 weeks without any diets or gimmicks was mentally in the game. as she followed one of our comprehensive weight loss programs for women.

There were no maybes, woulds, coulds, or doubts when it came to the fact that she was going to hit her weight loss goal and thus lose the most weight out of anyone on the reality TV show that we were on.

Marissa weight loss Before and After

In fact, once she started working with me and using our 30 Days to Love Your Body & Your Life Workbook to even further boost her self-confidence in herself, that’s when we unlocked any mental obstacles or emotional struggles that she may have run in to along the way. We course-corrected before we even hit a jagged part in the road.

If I tell you everyday that the sky is purple, eventually you may start to believe me – even though logically you know it’s not. If you grew up in a household in which you were told that you needed to watch what you eat, or that “hard work is the only way you’ll reach your goals,” these messages are probably still ingrained in your subconscious mind, whether you realize it or not. And that’s where 90% of our decisions get made – in our subconscious.

So let’s take the example of “hard work is the only way you’ll reach your goal.” I used to believe this, too, until I started studying successful people, people who had reached their goals already. And what I realized was that it wasn’t just hard work that got them to where they are today; it was SMART work.

In my work with my private weight loss clients, we are not only fiercely committed to the goal, but we are also smart and methodical in how we get there. My clients are NOT held captive by diets or strict workouts.

They don’t have their head down 24/7 in a bowl of salad. Instead, we balance all of the structure with the emotional and feelings side of weight loss – something I don’t see any other weight loss programs for women doing.

If you’re looking to an integrative approach to weight loss and reaching your goals, then you’re in the right place.

Check out the free preview of what’s in the 30 Day Workbook here, or schedule a complimentary Signature Slimdown Session with me and we’ll talk through your goals.

We’re in this together, ladies!


Step It Up with Steph: 3 Weight Loss Myths with Dr. Chavez from the Raby Institute

Welcome to the Step It Up with Steph webisodes!

Today Steph is talking to Dr. of Naturopathy Dr. Chavez from the Raby Institute for Integrative Medicine at Northwestern.

Find out the top 3 weight loss myths, and how you can lose weight fast and make it last.

doctor of naturopathic medicine reveals weight loss myths

Did you know that summertime can be one of the hardest times of the year to lose weight, aside from the holidays?

That’s because in the summer there are typically more parties, outdoor events, and weekend get-togethers!

It’s like everyone comes out of the woodwork to get some sun, fresh air, and socialize.

That’s why now is the perfect time for us to launch our brand new “Step It Up with Steph” web series!

We’ve got brand new episodes for you all summer long.

Today, I’m sharing with you the first episode. I interviewed my Doctor of Naturopathy, who is a holistic nutritionist at the Raby Institute for Integrative Medicine at Northwestern.

She’s sharing with us the Top 3 Weight Loss Myths –

This is only a few minutes and it’s packed full of practical info that you can use today to help lose weight faster!

All of my private weight loss clients work with Dr. Chavez to assess their hormone levels, nutrient deficiencies, and blood work to see if something medical is holding them back from losing weight. This is very common, especially for women in their 40s and up.

Make sure you’re checking your blood work and have a doctor on board like Dr. Chavez, who can help save you years of unsuccessful weight loss! I include Dr. Chavez in my private programs to get my clients results fast, that last.

Watch the video and let us know what you think in the comments below. Have you fallen for any of these common weight loss myths?


Weight Loss Coach for Women: Eat Fat to Get Skinny

Up next, our Weight Loss Coach Stephanie Mansour from Step It Up with Steph is here to share with us why we need to eat more fat…to lose weight!

That’s right, as Chicago’s top weight loss coach for women, I’m telling you to eat more fat to get skinny.

And I’m using the term “skinny” very loosely here. It’s just a little catchier to say “eat fat to get skinny” but really I mean we need to eat fat in order to get stronger, healthier, and lose weight.

The body needs healthy fats in order to help reduce cravings, create glowing skin and hair, among other things. Here are some easy ways to incorporate fats into your diet:

Cooking oils
Healthy fish

Add these foods into your daily diet (except aim for at least 2 times per week of fish), and you’ll be fending off cravings and on the road to weight loss in no time!

Stephanie Mansour is Chicago’s best life coach and Chicago’s best weight loss coach for women. Steph is a corporate wellness speaker and a health and fitness expert in Chicago. Steph is a health and fitness on-air correspondent and coaches women in Chicago on how to lose weight fast and maintain weight loss.

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