Tag Archives: cardio

Running for Weight Loss (As Seen on Under Armour’s Map My Run)

“Is running the best cardio for weight loss?” This is the question I frequently am asked when I start coaching one of my private weight loss clients. The answer, however, varies from person to person!

Getting your heart rate up is essential for weight loss, so I always suggest doing whatever that person will be consistent with! There are some people who hate running, and that is perfectly fine. Everyone is different! There are so many cardio options that aren’t running! Consistency is the key with doing cardio for weight loss. If you decide that running is a form of cardio you can be consistent with, it’s also important to realize that you’re most likely going to hit a plateau. Plateaus can occur with a variety of workouts, and they are important to make sure you’re losing weight in a healthy way! For more information about running for weight loss, make sure you check out this article from MapMyRun. Click here!



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 in Chicago and beyond, you’ve come to the right place! As a Certified Personal Trainer for Women and Certified Professional Life Coach in Chicago, I work with successful women across the country.

Here are a few more things that I do as being a weight loss consultant in Chicago: Weight Loss Nutrition (we work with a Doctor of Nutrition to assess all of our private weight loss clients), Health & Fitness Training in Chicago, and Fitness Training in Chicago. In addition, I do Corporate Wellness Training in Chicago, and I’m a Fitness Consultant in Chicago. If you’re looking for a Health Trainer in Chicago, you’ve come to the right place! In addition, I am a Nutrition Expert in 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

Quick Fat Blasting Tips

Change up your cardio.

– Look at your cardio workout in intervals: sprint as fast as you can for a minute, then back off but increase your incline. If you’re on the elliptical, increase resistance, then pick up the pace for a few minutes.

– If you are in love with the treadmill, instead of walking for a few minutes to warm up, try out the bike or another cardio machine for your warm up and to move your muscles differently. Muscles have memory and soon, they will be conditioned to your favorite form of cardio. Avoid this by making your muscles guess what’s coming next!

Change up your full body workout.

– Accustomed to doing cardio then weights, or vice versa? If you implement intervals into your cardio (see above), you can do one interval, lift some arm weights or do leg exercises, then jump back into cardio.

– Moving from one exercise to another not only keeps your body guessing, but it also ensures that you’re burning more calories by moving continuously, rather than busting it on cardio and taking your time doing weights.

Pull your abs in 24/7!

– You can literally workout ANYWHERE, ANYTIME with this fat blasting tip!

– Pull your belly button in towards your spine, act like you are squeezing into a tight pair of pants, and try to flatten your belly right below your belly button.

– Engage your core to gain stability, to feel tighter, and to look smaller along your waistline.

Cut back on dairy and gluten foods.

– A lot of people are lactose intolerant and don’t even know it! After eating dairy products, a lot of us feel bloated and even lethargic. Similarly, a lot of wheat products leave us feeling like our stomach is a balloon that uncontrollably expands!

– Try reducing or eliminating your dairy and gluten intake. Many carbs now say “gluten free” if they are, as well as dairy products.

– If you eat ice cream, there is ice cream made with coconut milk. If you love milk, try rice or soy milk. If you crave cheese, try eating a protein and vegetable snack, imagining how you feel after eating cheese. That may be enough to talk yourself out of wanting it!

Get your lifestyle on track by getting your head in gear. My 30 Day Workbook can get you started!

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Add Strength Training To Your Run

During the summer it’s nice to run outdoors and get some fresh air during out workouts. In fact, some people even cancel their gym memberships because they are committed to running or biking outside. If you enjoy doing your cardio workouts outdoors, don’t forget to add in some strength training for a stronger and more toned you!

Here are a few quick exercises you can do along the bike trail or running path:

Lunges: Step one foot in front of the other, and bend your front knee so that it’s just above your ankle. Press back up to standing, repeat 20 times per leg, then switch.

Push Ups: Come into a plank position and lower down into a push up, either with elbows wide or elbows hugging into your sides like chaturunga.

Tricep Dips:
Find a bench and sit on it. Then place your hands, fingers towards you, onto the bench. Scoot off of the bench with bent knees (easier) or straight legs (harder) and lower your bottom down towards the ground, bending your elbows. Press yourself back up, and then lower back down.

Looking for more lifestyle inspiration?  Women everywhere use my 30 Day Workbook to get motivated, confident, and mentally fit.

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Exercises to Do in a Hotel

On the go and staying in hotel rooms? It’s important to exercise even while you’re traveling in order to maintain muscle and cardio endurance, not to mention energy levels! Here are some quick exercises you can do while traveling:

-Hit the stairwell and warm up by jogging up and down for three minutes, then start taking the steps two at a time.

-Jog for five minutes in place before taking a shower at the end of the day.

-Drop and do 20 push ups as fast as you can when you wake up in the morning.

-While waiting for the shower water to get hot, lie on the ground and bust out 50 crunches.

-Do squats around your hotel room while you’re on a conference call.

-Do some light stretching before you leave for the day to get your blood flowing and boost your productivity during the day.

Changing the way you live is as much mental as it is physical. Need a guide to get mentally on track to improving your lifestyle? My 30 Day Workbook has helped many women get there!

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Why You’re Wasting Time at the Gym

Newsflash: You may be wasting your time at the gym! And who has time to waste? Below are a few signs that you’re wasting time at the gym:

– You’ve been doing the same routine since Jan. 1st and haven’t seen any results.

– You’re gym time is cutting in to your other commitments, and you hate it.

– You still feel like going to the gym is a drag and a burden, and just can’t wait for it to be over.

Those are just a few ways to know if you’re wasting your time. And here are some ways to QUIT wasting your time, and get excited to work out:

– Intersperse cardio with weights! Do circuit and interval training. Do NOT stay on the elyptical for 30 minutes at the same pace! You need to build muscle in order to burn fat while you’re sleeping – focus more on getting an all around good workout and becoming out of breath rather than focusing on the calories on the machine.

– Look at yourself in the mirror while working out, and say positive affirmations to yourself, such as, “UGH! My arms look AWESOME!” or “My body is working so efficiently right now!”

– Make sure you have a playlist that you LOVE – for my Diamond and One Day clients, I custom create a playlist for them. We integrate their own positive affirmations, and then their favorite song comes on right after! Contact me if you want more info on this!

– Spice it up – seek out a trainer, coach, or a new workout plan if you are bored at the gym. Change is good, so Step It Up!


Post-Thanksgiving Detox Tips!

Whether you ended up over-eating yesterday or if you’re just looking to get back to normal, here are some detox tips:

  • Do some yoga twists: Twists wring out your internal organs and improve digestion. Sitting, standing, or lying down, gently twist to one side and breathe. It’s almost like a massage to your internal organs! Then slowly switch sides.
  • Drink tons and tons of water: Water is very cleansing. By lubricating your body, you’ll allow not only your digestive system to work more effectively but you’ll also bring more energy and mobility to your muscles and joints.
  • Sweat it out: Hit the gym or your living room. Break a sweat by doing interval cardio on a cardio machine at the gym, or by running in place or dancing around to your favorite song in your living room. Literally, sweat out the toxins!

What’s your favorite detox activity, food, or drink? Let us know in the comments below!