Tag Archives: fitness goals

Fitness Tips To Keep You On Track (As Seen In Openfit)

Starting a weight loss or fitness journey can seem terrifying and overwhelming. Deciding to dedicate time for yourself and your wellbeing is a big step, but once you take the leap you’ll find it much less intimidating.

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 wellness coach in Chicago and beyond, you’ve come to the right place! As a Yoga Instructor 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: Health & Fitness Training in Chicago, Corporate Wellness Training in Chicago. I do Nutrition Coaching in Chicago, and Nutrition Training in Chicago. If you’re looking for a Health Expert in Chicago or Health Coaching in Chicago you’ve come to the right place! In addition I am a Nutrition Coach 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

When I begin working with a private weight loss client I always keep in mind how big of a step they have taken towards their fitness goals. One of the first exercises we do together is creating realistic goals for the client. It’s important to make sure your goals are realistic so that you don’t start having negative feelings about fitness  if you don’t reach one of the goals you set immediately. We all have busy lives, so it’s essential to start small. For example you can start by going to the gym 2 times a week, then when you know you can do it, increase it to three times a week! It’s also important to keep your goals at the forefront of your attention. One of the best ways to do this is to write your goals down. Writing a goal down is a fantastic way for you to mentally picture a goal and what it will look like in your life!

For a full list of fitness tips to keep you on track that I shared with Openfit, 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 wellness coach in Chicago and beyond, you’ve come to the right place! As a Yoga Instructor 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: Health & Fitness Training in Chicago, Corporate Wellness Training in Chicago. I do Nutrition Coaching in Chicago, and Nutrition Training in Chicago. If you’re looking for a Health Expert in Chicago or Health Coaching in Chicago you’ve come to the right place! In addition I am a Nutrition Coach 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

The Best Holiday Season Fitness Hacks To Stay Healthy (As Seen on ABC 7 Chicago)

When many people think of the Holiday Season, their mind automatically jumps to annual Christmas parties and other festivities. While these festivities are always a highlight of the season, they may leave you feeling like you need to put your fitness goals to the side. 

One of the ways I encourage my private weight loss clients to not feel as if they aren’t reaching their weight loss goals is to cut their fitness goals in half. The holiday season is a busy one, and if you are too hard on yourself you may want to throw in the towel or completely forget about your fitness progress. If you keep smaller more manageable goals that you’re more likely to reach you’ll end up boosting your morale and potentially overachieving your goals! 

Another way I’m able to encourage my clients to stay on track is to have them add plant-based probiotic drinks into their diets. One of my personal favorites is the new Plantiful probiotic drink from Lifeway Foods. Plentiful is a pea protein, which is a great way to incorporate vegan foods into your diet.  Lifeway Foods is known for their kefir, but this new allergen-friendly alternative to nut milks is a drink you’ll love. It has 10 grams of plant-based protein per serving and is perfect for post-workout. It also has 10 live and active probiotic cultures which is twice the amount found in most yogurts.

Plantiful is available at Fresh Thyme and Pete’s Fresh Market stores in Chicagoland. You can also get it as a soft serve frozen treat or in a smoothie at any Lifeway Kefir Shop location in Chicago. 

For a full list of the hacks to stay healthy during the Holiday Season that I shared on ABC 7 Chicago, 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 wellness coach in Chicago and beyond, you’ve come to the right place! As a Yoga Instructor 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: Health & Fitness Training in Chicago, Corporate Wellness Training in Chicago. I do Nutrition Coaching in Chicago, and Nutrition Training in Chicago. If you’re looking for a Health Expert in Chicago or Health Coaching in Chicago you’ve come to the right place! In addition I am a Nutrition Coach 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

Forget Losing Weight During the Holidays. Instead, Focus on Weight Maintenance (As Seen on Fox 32)

Weight Loss Coach Stephanie Mansour and Fox 32 discuss why the best thing you can do at the holidays is to  focus on maintaining your current weight instead of trying to lose weight! With cocktail parties filling up your calendar, don’t worry about trying to make healthy choices during festive events; instead, focus on other small moments in your day that you can control.

Don’t set yourself up for failure by trying to lose weight over the holidays. The reality is we all eat and drink more at holiday parties than we normally would. So, why fight the facts? I encourage all my clients in my weight loss programs for women to focus simply on maintaining not gaining weight for the next five to six weeks.

How can you do that as well? Well, the main thing is to make your new goal: weight management and feeling confident in your choices. Here are three ways to make confident choices and to feel in charge even amidst the holiday chaos and temptations!

Use a Calendar
Don’t track workouts or meals. Use a calendar to track all your social activities! Remember it’s just a fact that on these days you will be eating more unhealthy foods and drinking a couple more cocktails.

Give yourself permission to enjoy yourself at the party, and focus on healthy choices you can control at other points in the day.

Weight Maintenance Pro Tip: If you do want to make healthier choices at cocktail parties, choose sparkling water with a splash of fruit juice as a mixer instead of sugary carbonated beverages. Also go for clear liquors or wine as both options are an easy way to cut out tons of unnecessary calories.

Things You Can Control
Out at a dinner with colleagues and don’t want to make a scene by just ordering a salad? I get it. Order your main entree and then just ask for a side of vegetables! This way you can splurge with your colleagues while keeping some control of your health with a nutritious vitamin and fiber packed side option.

On the run in the morning with no time to make a healthy breakfast? Make a smoothie with fruits and green leafy veggies and stick it in a to-go cup.

Workout LESS
You heard me! Why try to schedule a 45-minute workout when you’re struggling enough as it is to check everything else off your to-do list? The holidays are a hectic time, so ditch your normal workout routine and go for a 15 minute workout or even a five-minute workout. You can even check out my workout DVD. It features a whole bunch of five minute workouts from Pilates to core to arm workouts and more.

Doing a five-minute workout is enough to get your mind in gear and help you feel accomplished and awesome! When you do a mini workout, your brain gets happy and you automatically feel proud and accomplished, which means— you’re even more likely to make healthy choices throughout the day!

Go for anything that makes you feel good. Try foam rolling or meditation or a walk in nature—anything that helps you feel in charge of your time and holds you accountable to health.

Remember—don’t stress! Just maintain. Happy holidays!

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.

Surprising Ways to Reach Your Goals + 5K Pics!

Some of these tips may surprise you, but if you are reading this as an over-achieving woman, I’m sure you can relate!

Here are some surprising ways to reach your goals:

  • Try not to pile on too many conditions to reaching your goal. Don’t get me wrong – I am all about setting your sites on the sky. However, sometimes this can lead to feeling overworked, underachieving, and can just drive you crazy. For example, my client and I decided not to set a timed goal for the 5K this past weekend. Instead, we decided to just be able to complete it without walking, and use this time to set a timed goal for our next race. This took the pressure off of having to “grade” ourselves based on whether or not we hit our time – and instead we were able to celebrate our success of just completing the darn thing!
  • Avoid cramming in completing too many things to make your goal feel successful. For example, this past weekend while moving, my goal was to have EVERYTHING done in two days: Furniture moved, new furniture purchased, every single thing unpacked, pictures hung on the walls, drapes put together, etc. etc. At the end of the second day, I was extremely upset because the person who was helping me decided it was time to be done. WHAT! I later settled down after this person explained that while I have very high expectations of how many things can get done in a limited amount of time, and this is partly why I am successful, sometimes I need a reality check and need to appreciate everything that HAD gotten done instead of focusing on the things that weren’t completed.

Do you have any tips or comments? Leave them in the comments below!

Finally, check out more pics from the 5K here:

Pre-race stretching

Post-race (we were sweating, I swear!) When we crossed the finish line, the announcer said, “Way to go team Step It Up with Steph!”
yay!

I’m forming a Step It Up with Steph team for the 5K in November – leave a comment below if you’re interested! Also, let me know what you think about GOALS 🙂

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