Tag Archives: Chicago weight loss coach

Best Workouts for Weight Loss, Celebrity Workouts, and Cardio Workouts for Beginners!

As a private weight loss coach for women in Chicago and across the country, I contribute as a health and fitness expert for many online publications. I love helping women take celebrity workouts created by trainers and integrate them into their own workouts! Check out my most recent articles below.

Parallel Bar Workouts That Celebrity Trainers Love

I loved writing this article because doing a fun workout can really help to change things up. I analyzed upper body and core exercises that you can do on the bars whether you’re a beginner or advanced!

A Quick Equipment Free But Workout

This article talks about ways to work your booty without any equipment, even in a hotel room! As a private weight loss coach for women, many of my clients are corporate executives who travel a ton. This butt workout is awesome because it’s quick, efficient, and provides great results.

Why Doing Jumping Lunges Has Powerful Strength & Cardio Benefits
As seen in Self online, I dissected the jumping lunges that a celebrity trainer designed for one of Hollywood’s best known celebrities! While these jumping lunges are a bit advanced, you can try one or two out while holding on to a bar or a chair for extra support and stability!

Different Types of Cardio Workouts for Beginners & Advanced Plus the Benefits of Cardio Workouts
As seen in Healthy Way online, I created cardio workouts for beginners and also cardio workouts for advanced exercisers. I also discussed the benefits of cardio workouts, and talk about the best ways to do a cardio workout in your living room. Check out the different types of cardio workouts in this article now!

Quick Leg, Cardio, and Agility Workout
Celebrity trainer Simone De La Rue created this fun dance-inspired full body workout that her celebrity clients love! I gave my two cents on this workout, and talked about how you can modify this no matter what your fitness level.

Exercises for Sleep and How to Reduce Anxiety and Insomnia
Finally, if you’re looking for tips on better sleep, there’s an amazing article in which I’m quoted for Natural Awakenings. I talked about my favorite exercises for sleep, and how to reduce insomnia and nighttime anxiety. Check out the article here!

A Celeb’s Dumbbell Raises to Sculpt Your Shoulders

This Self online article provides great shoulder exercises that you can do with dumbbells. A well-known celebrity was doing this shoulder routine on instagram. Many of my private weight loss clients love sculpting their shoulders too! As a wellness coach for women, I love providing simple exercises (such as these) that my clients can do at any gym!

Exercises to Master a Pull-Up
One of my latest articles for the Today Show is about how to do a pull-up! I have step by step photos of how to do exercises to help you master this challenging workout move. As a personal trainer for women in Chicago and beyond, I love helping women reach their fitness goals!

Many of my private weight loss clients are busy and successful. 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

5 Ways to Start Training For a Race & How to Lose Weight by Running (As Seen on ABC Chicago)

With springtime comes outdoor running races and events. Get prepared by following the five training guidelines I shared with viewers! Learn how far in advance to prepare, other modalities of exercise besides running to participate in, and how to mentally get in the game.

Pick Your Race
Know your race date and have a goal date in mind to be able to run the distance. Set your expectations and be realistic about how fast you want to run.

Many of my private weight loss clients want to run a race to prove to themselves that they can do it – and this is a great goal! However, it’s important to keep in mind that running does put a lot of pressure on the joints.

So the best way to train for a race is to start with a combination of running and walking. This is also good for weight loss because it makes your body and muscles guess what’s coming next – are you running or walking? Your body has to keep guessing and by throwing it off, you help it to burn more fat faster!

Map Out Your Prep
Use a big calendar and map out which days you’ll run, do strength training, stretch, buy new shoes, etc. Write in your calendar when you’ll get fitted for new shoes. It’s important to prevent injuries by maintaining a well-rounded workout routine.

As a weight loss coach, I help my clients focus doing both cardio (like running and walking) and strength training, yoga, and Pilates. These different modalities help to keep your core strong, keep your body in balance, and if weight loss is your ultimate goal – they will help with weight loss too.

Get the Gear
Make sure your running clothes, sports bras, socks, and shoes aren’t too old and are supportive enough! When should you get a new pair of running shoes? How often should you get new sports bras?

The average time is about 6 months unless you’re a more consistent runner and are wearing the shoes and same sports bra everyday. If so, change these every 4 months.

Pick Your Running Buddies
Find a running group and others who will support you in your training. It’s more fun and it keeps you more accountable. You can find running buddies at your local running store, your church, your office, and at your gym.

Use Proper Form During Runs & Training
I love talking about proper form in the upper body! Even though the focus in running often is on the lower body, it’s important to have good posture while running in the upper half of your body. Pump your arms, relax your shoulders, don’t hunch forward, and breathe in through your nose and out through your mouth.

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 Make Your Weight Loss Goals Happen (As Seen on Today.com)

Chicago’s best weight loss coach for women is also a Today Show online contributor! In her latest article, Steph talks about three ways to make sure your New Year’s Resolutions stick.

You can read the article HERE.

In this article, professional life coach and wellness expert Stephanie Mansour talks about three of the things her private weight loss programs work on with her clients.

Her weight loss programs for women include much more than these three items, but these three are key to get in the right mindset in order to lose weight. If you have had a hard time losing weight, or have had a hard time reaching your goals, check out the article!

The best way to lose weight is to focus on it throughout the day and to make slow but steady changes to your lifestyle. Steph’s private weight loss programs for women have helped women in Chicago and beyond lose weight fast and most importantly, keep it off.

If you are looking for a wellness coach, personal trainer, yoga instructor, or Pilates instructor, you’ve found the best personal trainer in Chicago and beyond!

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 stepitupchallenge.com.

Fast Dinner Prep Hacks & Ways to Be More Efficient with Meal Prep (As Seen on ABC Chicago)

Health & Fitness Expert Stephanie Mansour gives us shortcuts  to prep and organize meals faster for the new year!

 

Shop ‘Til You Drop
Creating a grocery list is the first step toward smart meal prep. Look at your calendar for the upcoming week and see what events and activities you have going on during meals. Are you going out to restaurants for dinner or do you have work lunches? If you’ll be eating out, you don’t need to write down those meals on your grocery list.

Buy in Bulk
The next step is to buy items in bulk. If you’re like many of the successful women in my private weight loss programs, you may travel for work or have a hectic schedule. Therefore, buying fresh produce may cause you to waste a lot of food. Frozen vegetables are just as healthy as fresh vegetables, so buy some bags of frozen vegetables. You can also buy frozen or raw chicken and fish and other proteins. You’ll want to buy snacks to  help with weight loss and to help with stabilizing your blood sugar levels.

View Food as Fuel
If you love pasta, for example, buy it! I love Dreamfields Pasta because it has 5 grams of fiber per serving plus 7 grams of protein. It’s an easy way to eat a healthier version of your favorite food. You can find it as the little black box in the grocery store. The pasta and other items like fresh vegetables may need to be cooked on the day of (instead of in bulk), but it’ll only take you 10 or 15 minutes to do this.

Workout Hack While Cooking
As you’re in the kitchen, remember that you can always get in a workout. In fact, I created some workout videos to kick off Dreamfields annual #HealthyHacks program. Do calf raises while standing at the stove, squats before you put away groceries, and more. Try to make the best use of your time during meal prep.

Divide & Conquer
Up next, divide your food into separate containers for portion control. Having a hard time with portion control? Get containers like I demonstrate in the video and use a fist-size serving of protein plus a ton of vegetables for your meals.
This has helped many of my private weight loss clients stay organized for the week ahead. They swear by using these containers to keep on track with their portions and meals!

Savor the Flavor
How can you make healthy meals taste better? Use seasonings and fresh herbs, like mint or thyme or cilantro, to give a fresh twist on basic proteins and veggies.

Snack Attack
Finally, on any eating or diet plan, it’s never good to be hungry. So what should you do if you’re hungry and on a diet? Eat snacks! These pre-portioned snacks are great. What are some examples of snacks? Two tablespoons of almond butter is one serving, and pair that with a piece of fruit like a banana. Or, put a handful of raspberries in a Ziploc container and then bring a protein bar with it.

For more tips on how you can lose weight fast and make it last, and get healthier in general, join our free 21 Day Challenge!

As a wellness coach for women, and as a weight loss coach for women in Chicago and across the country, I know how challenging it can be to eat healthy and lose weight. I work with successful women everyday as Chicago’s best weight loss coach for women. If you’re looking for a weight loss program for women in Chicago, you’ve come to the right place!

How Women’s Studies Research Inspired Me to Become a Weight Loss Coach

Chicago weight loss coach Stephanie Mansour sat down with Karen Rhodes and Jonathan Freeburg at WCMY AM Radio to discuss why she strives to share positive messaging about women’s health, wellness, and weight loss in the media.

WCMY Radio Interview

When I was an undergrad at the University of Michigan, I studied communication with an emphasis in women’s studies and psychology. While analyzing how women’s health was depicted in the media, I came across a great deal of negative messaging about body image and weight.

While this was not surprising, when I really dug into the data and uncovered how powerful this messaging was, it inspired me to want to create more empowering messages for women about health and wellness.

It was during this time that I also began having my own struggles with weight and body image. But dieting worked against me. It wasn’t until I learned to accept myself that I was able to overcome emotional eating, drop the excess pounds that were weighing me down, and improve my overall health and fitness.

Much of the messaging we see about weight loss in the media is based on body shaming, restriction, deprivation, and negativity. As a weight loss coach, I work with the clients in my weight loss programs for women to help them embrace their bodies as they are and boost their self-confidence right now. The aim is to help them love and respect themselves enough to make healthier choices and feel empowered to reach their goals.

I also strive to share positive messaging about health, wellness, and weight loss in the media. I recently sat down with Karen Rhodes and Jonathan Freeburg at WCMY AM Radio to discuss…

  • how to end emotional eating
  • the importance of positive self-talk
  • the #1 mistake people make when they “go on a diet”
  • and more…

You can listen to the interview here.

There’s nothing wrong with wanting to lose weight, but it is never okay to beat yourself up because you are not the size you want to be. Rather than put yourself down for eating a cookie, for example, I want you to lift yourself up for doing what’s best for your health.


For more health and wellness tips, join us for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love.

Sign up for the FREE 21-Day Challenge for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.

Chicago Fitness – Join me for 101.9 Michelob Ultra Fitness Parties

Join Chicago weight loss coach Stephanie Mansour for a 45-minute fun and fat-blasting full body workout. She’ll combine high-intensity interval training, Pilates, and yoga! Afterwards, cool down with the clean, refreshing taste of Michelob ULTRA!

Space is limited so RSVP for your spot HERE!

Michelob ULTRA is teaming up with Melissa McGurren from THE MIX Morning Show to help you stay fit, before having a little fun on Thursday, September 21  from 6-8PM at the Park Tavern in Rosemont.

steph - Michelob Ultra Fitness Parties


For more workout tips, join us for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love.

Sign up for 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 Stretch Before a Run with Chicago’s Jenny Milkowski

How to stretch before a run, demonstrated by Chicago Weight Loss Coach for women Stephanie Mansour and Jenny Milkowski of Fox 32.

how to stretch before a run

Running is an effective way to increase your overall health. By committing to running, you can lower your risk for potential health problems, such as diabetes, osteoporosis, high blood pressure, and heart problems.

As a weight loss coach, I often advise the clients in my weight loss programs for women to give running a try. Even if you’ve never considered yourself a runner, you may be surprised at how much you enjoy it as you build up your endurance. Many people who run consistently begin to crave a good run rather than dread it and create healthy habits that support their love of running.

Running can also help you lose weight or better manage your weight. And one of the benefits that you may be overlooking if you haven’t yet incorporated running into your lifestyle, is that running can be an excellent way to reduce stress, anxiety, and depression.

Before a run, it’s always important to properly stretch. Stretching helps you prevent soreness and injuries and improves your performance.

I teamed up with my favorite workout partner and media personality Jenny Milkowski to demonstrate how to properly stretch before a run.

Always begin with dynamic stretches. Don’t hold the stretches for too long because the purpose of dynamic pre-run stretching is to warm up your body and increase blood flow.

For more workout tips, join me for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love.

Sign up for 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 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.

Quick Fixes for Summer Health Issues as Featured on Today.com

Chicago weight loss and health coach, Stephanie Mansour, shares advice from top health experts on how to fix common summer health issues in an article for Today.com

Almost everyone loves something about summertime — sunnier days, family vacations, or lazy Saturday afternoons. But with hotter temperatures in Chicago and across the nation, we should all be on alert about summer health issues and what to do about them.

As a weight loss coach for women, I focus on helping my clients get into a fat-burning zone and avoid being sabotaged by environmental factors. However, as the temperatures heat up each year, a new set of challenges arise.

In a recent article for The Today Show, I tapped top health experts to give us the lowdown on how to stay cool this summer and how to address our summer health challenges, such as:

  • what to do if you’re constipated on summer vacation,
  • how to get better sleep on hot summer nights,
  • why you’re always thirsty in the summer and what to do about it,
  • how to treat summer exercise injuries,
  • ways to be healthier while traveling,
  • and more…

When working with my private weight loss coaching clients, I often address challenges that could be interfering with their ability to feel their best and reach their goals. A few issues that come up frequently include sleep, staying hydrated, and handling food cravings with a busy social calendar or while traveling during the summer.

My Chicago-area weight loss clients are always on the go and like to enjoy food and drinks! But it’s important to keep cravings in check, and this is something that we do with the help of a Dr. of Naturopathy in Chicago who consults with clients in our weight loss programs.

Check out the article to read advice from experts such as Dr. Lynn M. O’Connor, Dr. Robert Glatter, Dr. Ali Sadrieh, nutritionist Beth Nydick, Dr. Christopher S. Colwell, and Dr. Ralph E. Holsworth for more ways you can quickly address summer health problems!

Counter Intuitive Ways to Burn More Calories As Seen on Fox 5 Good Day New York

Health & Fitness Expert Stephanie Mansour from Step It Up with Steph is here to tell us some counter intuitive strategies that will help us have more effective workouts! She visited Good Day New York to give her tips:

1. Procrastinate your workout & put yourself on a time crunch.
If you only have 30 minutes to work out, GREAT! Cram it in and move quickly.

2. SKIP the water breaks. Instead, do quick cardio in place.
Step It Up and do running & NFL Shuffle in place

3. SKIP increasing your weights. Use lesser lbs – even if it’s the same weight you’ve been using for years! Instead, do more reps.
Step It Up and use light weights with arm exercises and more repetitions.

4. SKIP extra cardio. Instead, do cardio bursts for a shorter amount of time.
Step It Up and do slow cardio then fast cardio, alternating every 10 seconds.

5. SKIP moving from exercise to exercise. Instead, stay in the same position & do double the moves in the same amount of time.
Step It Up and do a complex exercise: Lunge & overhead press (with weights)

Finally, remember to focus on boosting your confidence while you’re working out!

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 stepitupchallenge.com.