Tag Archives: fitness tips

4 Simple Ways To Improve Your Health and Lifestyle (As Seen on Fox 5 New York)

When it comes to managing your health and lifestyle, simple solutions are the best. Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour appeared on Good Day Street Talk to discuss four easy ways to improve on your current healthy habits.

For maintaining your personal health and wellness, there are four main areas you should focus on improving: your workouts, your diet, your self talk, and your sleep.

You’ve probably heard the buzzword self-care and these four pieces of your daily routine are the basis for good self-care. It’s more than bath bombs and face masks, it’s how you take care of your physical and mental health every single day.

Move Like You Love Yourself

Looking to improve your workouts? I tell my own private weight loss clients all the time: change it up!

What I’m suggesting can be as simple as putting in your headphones and changing the music you usually listen to while you workout. So if you listen to heavy rock music, try out some relaxing classical music. If you are a podcast listener, maybe switch it up to pop music to really get your heart rate going!

Other examples of ways you can freshen things up: Add cardio bursts, do all your exercises in a different order than normal, or try a completely new-to-you workout like dance class instead of spin!

Eat Like You Love Yourself

You don’t have to go all gung-ho and try to learn a whole new crazy diet. This is a little trick  I incorporate into all my weight loss programs for women! I challenge you to add one extra serving of vegetables or one serving of a healthy fat (hello avocado!) into your diet every day. Much more simple, right? Now is the time to try out some of those new veggies you’ve been eyeing in the produce section, or just stick to the ones you know you already love like broccoli, cauliflower, spinach, etc.

Want more guidance in the kitchen? Take the guesswork out of meal prep with my Recipe Book!

Speak Like You Love Yourself

The way we talk to ourselves is really important especially as women with weight loss goals. If you’re constantly talking down to yourself or mentally beating yourself up cause you missed a workout or aren’t where you want to be yet or because you ate that cookie—you aren’t operating in the healthiest mental state.

What I recommend is keeping a journal and tracking for at least one full day all the times you catch yourself thinking negative thoughts. At the end of the night review your list and turn those items into successes. Reprogram your thoughts to be kind to yourself and watch how your life transforms in all the most joyous ways!

I’m a huge promoter of changing your mind to change your life. If you’re interested in learning more about this check out my Confidence Workbook for 30 daily mental exercises and videos.

Catch Those ZZZs

We all know that sleep is important, but we often don’t prioritize it. As a private weight loss coach I am constantly researching new ways to help my clients get better quality sleep.

My simple tip for improving your sleep is to create a nighttime ritual that you love. If you’re into scents, it could be lighting a lavender candle or using an essential oil diffuser. If candles aren’t your thing, maybe a fancy lotion or even a pair of warm, fuzzy socks. Anything that gets your senses involved will help. And it should be something that you can easily do—and will look forward to—every single night!

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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 Keep Your Fitness Resolutions (As Seen on Fox’s Good Day New York)

What would make sticking to your fitness resolutions a little easier on you this year? How about some fresh, new exercises paired with positive affirmations to get your mind involved in the process? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour stopped by Fox NY to demo these four powerful combo moves.

By assigning emotional and intellectual meaning to workout moves you’ll be more motivated to do them—ask any of my successful private weight loss clients!

If you dread working out, dislike sweating, or getting out of breath, I think this workout will really help you get your mind right! Get ready to work it out mentally and physically.

Lengthen & Strengthen

Our first move goes along with the phrase: I love to lengthen and strengthen.

Grab a pair of light dumbbells, begin standing up straight, abs pulled in tight. Take a step back into a high lunge position, raise the dumbbells straight up and overhead. Now slowly bring the weights back down and as you do, bring your back leg forward and lift your knee towards your chest. This is one rep.

Do at least five on one leg before you switch up sides, if you’re feeling really good go for ten!

The Side Sizzler

Let’s get that waistline sizzling! Start a fire in your core with this oblique-sculpting move.

Bend your arm so one dumbbell is in line with your ear and the other dumbbell should hang down by your opposite side. First lean sideways towards the relaxed dumbbell side as far as you can, while pressing the opposite weight up. Now come back through center, returning the up dumbbell to it’s bent arm position by that ear, and crunch that elbow towards its same side knee.

You’re working both sides in this one move, but still switch up which side you crunch to every other set.

I’m a Star

It wouldn’t be a full body workout without some sort of squat variation, am I right?

Take your feet a little wider than the hips and turn your toes out. With the weights down in front of you, bring the arms up into a V position as you squat down. Lower the weights as you stand back up. That’s one rep. The mantra to repeat to yourself while doing this exercise is of course: I am a star!

If you’re feeling really strong here and want to step it up you can try adding in a little jump and telling yourself you’re a shooting star!

Take a Bow

You’re on the final exercise, so don’t forget to take a bow. You can even imagine people are clapping and cheering for you, this will help you feel good about finishing a workout and excited to do it again!

From standing lift your weights out to either side as you take one foot back behind the opposite leg and drop down into a curtsy. Come back up as you drop the weights and immediately take it to the other side. This will get your blood pumping!

For more of my signature moves check out my Step It Up with Steph Workout DVD.

Be proud of yourself for working out, and know that I’m proud of you too!
Steph

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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 Coach for Women on Today Show XM with Hoda Kotb

Earlier this week Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour was interviewed on The Hoda Show. The subject? Hot tips for making your weight loss and fitness resolution dreams come true!

Don’t have a SiriusXM subscription? No worries! Click this link to hear my fun interview with Hoda Kotb for free!

#1- Cut Your Goal In Half

You heard me! Whatever your goal is, just cut it right in half now. Is your goal to work out four days a week? Start with two. Or maybe to eat seven servings of fruit and veggies everyday? Start with getting in three to four servings first. Want to lose ten pounds? Start by losing five.

Many of my private weight loss clients are incredibly successful women, so this is a tactic I love to use for building confidence in high achievers. If you prove to yourself you can reach half your goal you’ll gain such a confidence boost and be extra devoted to accomplishing the next half!

#2- Track Your Every Move

Set yourself up for success. Use planners, calendars, color-coding, etc. Anything that you know will work for you. Come up with an exact protocol for what needs to happen in order to reach your goal, and when it needs to happen and even the how it needs to happen. Then keep track and check off the steps as you complete them.

Ex: One of your steps for healthier eating could be as simple as investing in quality meal containers so that meal prep is easier for you to sort out!

Ex: If you need to get more sleep, set a bedtime and stick to it! Set an alarm to have a cup of tea beforehand, so you’ll be relaxed and ready to snooze.

#3- Be More Flexible

Even though you have a perfect plan to follow, be flexible towards anything that happens that stops you from following your instructions to a T. Shake off the rigidity, abandon your all-or-nothing mentality. This is your journey and things may come up.

For instance your work schedule gets changed and you can’t get to the gym in the morning anymore. Instead of feeling like all is lost, try working out at home. Meeting ran long and you missed your spin class? Hit up that relaxing evening yoga class instead (and then you might literally be more flexible!).

For home workouts and yoga check out my Step It Up with Steph DVD.

#4- Celebrate Small Victories

Remember that you’re on your own side and then act like it! Did you work out today? Do a little dance! Ate an extra serving of leafy greens, high five! Celebrate every little success and you’ll find living a healthy lifestyle so much easier because of all the positive reinforcement. Every time you are able to perform more cardio or lift more weight you should be excited, so go ahead and congratulate yourself!

Happy Goal-getting!
Steph

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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 Get Fit + Free One Month Treadmill Program

Ready for a New Year of goal smashing? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour has compiled all the info you need to succeed. Make 2019 your fittest year yet!

Have you set any New Year’s resolutions yet? If you’re feeling overwhelmed and not sure where to start, I have some resolution suggestions you can choose from. Often we set really big, lofty goals and struggle to stick with them for the whole year. By breaking these goals down into smaller, more manageable steps you’re more likely to stay consistent and see results!

Click here for 3 Low-Key Fitness Resolutions.

Are you wanting to start at a gym to achieve your New Year’s goals, but worry about how to fit the expense into your budget? A gym membership is a great investment towards your help, so I’ve put together some hacks that will help you save the most money possible.

How To Save On a Gym Membership —> here.

Now that you’ve got a brand new gym membership, you may feel too intimidated to actually go work out there. If you’re new to the gym and feeling nervous—I’ve got your back! Remember that everyone is at the gym for more or less the same reason, so try to relax and enjoy moving your body!

Click Here for How To Feel More Confident in the Gym

Short on time? Maximize your fitness with these five one-minute tips! Work your abs before you even get out of bed in the morning, change up your reps during strength training, and foam roll at the end of every workout are just a few of my quick tips to transform your fitness routine.

Read all 5 of my 1-minute fit tips: here

Speaking of transforming your fitness routine, need a fresh cardio workout for the New Year? Walking is always a great start to exercise, and here is how to Step It Up with interval training! I wrote this article for NBC News Better, outlining how to do three different types of treadmill workouts. There’s even a downloadable calendar included that you can print out for your fridge or planner!

Get the free 31 Day Treadmill Plan here.

If you’re more of a  work-out-from-home type, maybe treat yourself to a new workout DVD and commit to doing it a few times per week? Make sure you schedule your workouts on your calendar in advance that way you won’t be tempted to skip it!

Follow this link to purchase my Step It Up with Steph Signature SlimDown Workout DVD.

Ready for a hot new workout move?? It’s a strength builder, but it’s also a balance challenger, oh and also it’s cardio! This move will hit every single major muscle in your legs, while activating your core and making you sweat! Grab a moderate weight to hold to complete this single-leg deadlift into a forward lunge.

Watch the move and read the breakdown here.

Are you in for another amazing year of prioritizing health and happiness?

Me too!

If you haven’t already, now is also the perfect time to look at my 30 Days To Love Your Body & Your Life Workbook which one of my private weight loss clients used to lose 83 lbs in only 12 weeks!

The list of the top fitness trends for 2019 has dropped! Read the article below to hear my thoughts on which ones to incorporate into your existing workout routines, and which ones to be cautious of.

Check out the top 2019 Fitness Trends here.

Worried about sticking to your new resolutions? I’ve got something for that too! I recently contributed to this very helpful article about exercising your mental strength to keep those physical gains coming.

Learn all 13 of those Mental Strategies by clicking here.

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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 Tricks to Avoid Holiday Weight Gain

I was so excited when CNN and HLN asked me to talk about 5 ways to avoid holiday weight gain. I love helping women everywhere feel more confident in their health and in their bodies!

This TV segment was all about practical ways to not gain weight over the holidays. Many of my private weight loss clients have struggled with weight gain over the holidays in the past. However, as a private weight loss coach for women, my number 1 priority is my commitment to my clients’ confidence in themselves. That’s why I combine my expertise from my background in life coaching, personal training, yoga, and Pilates to create customized weight loss programs for women. Each woman who is trying to lose weight is different. And as a Health Expert on TV, I get to create healthy eating tips and wellness tips for TV viewers. These are more general tips that many people can use in their lives. But for my private weight loss clients, their weight loss programs are customized. Each woman is different, and that is a good thing!

For this TV segment, I’m sharing my life coaching tips and wellness tips so that you can feel confident about your choices over the holidays.

(Funny story – I am a life coach in Chicago and a personal trainer in Chicago – but I was in New York doing health and fitness TV segments for other stations, and that’s when CNN asked me to come to their studio in New York City to give these health tips!)

My private weight loss clients are across the country because our weight loss programs for women are all virtual. Many of my private weight loss clients are traveling and trying to lose weight, or they have busy schedules and they’re struggling with weight loss, so my personal training programs are all virtual! I work one on one with my weight loss clients in Chicago no matter where I am geographically. So if you’re in New York and you need the best personal trainer for women, or if you’re in Chicago and want the best wellness coach for women, I’m your gal!

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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

Clear Signs Not to Push Through Workout Pain (As Seen on Good Day Chicago)

Steph shares with Good Day Chicago five clear signs that you’ve pushed your body too far in a workout. Working out can be hard, but it should never be painful. Get these great fitness tips and step up your health today.

My private weight loss clients are notorious for their “no pain no gain” mentality as are most people when they start a fitness routine or weight loss program. My clients are high powered and successful women who are great at getting the job done and making things happen. But when they take that attitude to the gym, it’s a recipe for disaster. No pain, no gain is old school. Step up your fitness mindset with an integrative and holistic approach.

It’s possible to have an effective workout without leaving the gym super sweaty and sore. Don’t go hard to get results. It’s all about working out smarter, not harder.

Clear Signs Not to Push Through Workout Pain

1. You feel an immediate twinge of pain during a workout.

If something comes on suddenly and is accompanied by pain, then it’s time to stop your work out.

2. You hear a pop or a crack and it is followed by pain.

Sure we all get a little crackly and poppy as we age, but if you hear a weird pop or crack and it is followed by pain take that as a sign it’s time to stop working out. You might need to take a few days off even to make sure you fully heal and recuperate.

3. Pain gets worse as you work out.

Sometimes we hurt ourselves and aren’t sure if it’s “real” pain or just muscle fatigue and normal soreness. It can seem like a good idea to work the muscles, warm them up and loosen things up; however, if the pain continues to worsen while working out–stop! That’s a sign you’ve pushed your body too far and need to scale back.

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 Work Out in the Heat (As Seen on Good Day New York)

The sun is out and the heat is up! It’s time to take your workout outdoors to keep things fresh and fun. But don’t worry–there are ways to stay cool and motivate yourself even in the heat of summer. Weight Loss Coach and Fitness Expert Stephanie Mansour dropped by Good Day New York with the best tips for working out in the heat.

Get the Gear
Bright clothes will get you excited to move. Set your workout mood with some bold and colorful gear. I tell all my private weight loss clients to invest in a good pair of outdoor shoes and orthotics or inserts! Yes really! Outdoor terrain is different than running on a treadmill at the gym, so give yourself some good cushion and support.

Dynamic Stretches
Instead of static holds, get the wind moving around your body to help cool you down before you start working out. Windmilling the arms is a great way to warm up shoulders and circulate air around you.

Use Nature to Step It Up
As a private weight loss coach for women and fitness expert, I know that changing your brain is a key part of a healthy and effective fitness routine. If you’re used to going by distance or by minutes as markers at the gym, use nature when you’re on the trail! Tell yourself you’ll run fast to a boat up ahead on the water, or past a person or tree down the road, then go for it and don’t slow down until you make it to the marker. Spicing up your workout routine keeps your brain fresh and engaged and lovin’ it.

Keep a Reward in Mind
We’re in the heat of summer, so treat yourself to an iced latte post workout or stroll through a luxuriously air conditioned museum. With your reward chosen before you workout, you’ll have it top of mind to motivate and excite you to push through the exercises.

 

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

Avoid These 5 Dieting and Weight Loss Disasters (As Seen on WGN)

Health and Fitness Expert Stephanie Mansour reveals the top five dieting disasters people most often make and shows you how to avoid them! Steph dropped by WGN to talk about practical and proven ways to overcome obstacles to keep meeting your weight loss and workout goals.

Dieting Disaster #1: An all or nothing mentality
You can enjoy your favorite treats and still lose weight. Just because you’re on a diet doesn’t mean everything is off limits! By learning to slow down and savor just one dessert, you can save yourself from eating the whole box of donuts in a moment of weakness. As a private weight loss coach, I really preach a holistic lifestyle. A healthy mind, body, and spirit begins with moderation and balance. So give yourself permission to indulge with intention every now and again.

Dieting Disaster#2: One unhealthy day means you might as well blow the whole week
OK, so let’s say you did eat that whole box of donuts. No biggie. Keep drinking water, eat that zucchini dinner, take your probiotic. Step it up any way you can even if you feel like you’ve blown your diet. Small choices and changes make a big difference. Don’t throw in the towel on your weight loss goals just because you gave in to a sugar craving. Keep going! You got this.

(Psst! For a super yummy way to get more collagen in your diet and keep your summer hair, skin, and nails looking great try Beauty Bursts by Neocell! I tell all my private weight loss clients that even doing just one healthy thing for yourself can inspire you again in all your weigh loss goals!)

Dieting Disaster #3 Inefficient exercises keep you from losing weight
Not getting the results you want or the results you were getting in the beginning? That makes sense. When the body gets used to a workout routine, it can plateau. That means it’s time to change up your workout. If you aren’t strength training already, add that into your cardio routine and you’ll start blasting calories again.

Dieting Disaster #4: Dreading your workout
If you’re feeling just straight up unmotivated, and absolutely dread working out then cut yourself some slack. Switch up your exercise routine and make it more fun. Forget the gym and go take a walk around a lake instead. Play frisbee with your kid. Jump on your bike and ride to a juice stop for a healthy, fun treat. When you do something you like to do, it trains your brain to like exercise, which makes it easier to choose to get out there and sweat in the future!

If you’re bored with your workout, try my quick fat blasting workouts on my Signature Slimdown Workouts DVD–guaranteed to help you tone up, get fit, and slim down fast!

Dieting Disaster #5: Setting unrealistic goals
Not a morning person? Don’t set your alarm for an early morning workout! Look at your calendar and see if there’s anywhere you can be more realistic with your weight loss and fitness goals. Maybe it’s as easy as changing the time that you work out. Maybe it’s as simple as getting more sleep. One of my private weight loss clients lost 20 lbs in just three months and all she focused on was drinking more water, sleeping 8 hours a night, and eating protein. She only worked out twice!

 

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

 

Athleisure Fashion & Workout Clothes for Every Workout (As Seen on Fox Chicago)

Health & Fitness Expert Stephanie Mansour stopped by Chicago’s local Fox TV station to talk about how to get motivated to work out even when you don’t feel like it! As a private weight loss coach for women, Steph knows the importance of feeling good about yourself before even stepping foot into a gym. Check out this video for ideas on what types of workout clothes are best for your workout:

Our first model is wearing a look that’s great for Yoga & Pilates. For each of these, you want a layer underneath that won’t roll up when you’re in downward facing dog or going upside down. You also want slip-on shoes so you can slide them off easily and just walk barefoot into the studio.

Our second model is a guy! I’ve got a guy’s look to show you because men workout too! This look is great for cycling and spin classes as well as high intensity interval classes. The pants are stylish but still comfortable and allow for movement, and the running shoes that tie up are perfect for a long run or a cross training workout.

Our third model is this adorable young lady. We can’t forget teens! This model is wearing a great look that she can wear to school and then to after school activities, or on the weekend to run errands and then go to a play date with friends.

Finally, my look is a versatile one. I LOVE going from a workout to brunch with friends. The black pants are slimming, and I can throw on boots or booties to dress it up!

Our private wellness programs for women focus on weight loss and incorporate personal training, yoga, Pilates, and body image coaching. Steph is the best weight loss coach for women because of her holistic approach. She also has a doctor-approved diet program just for women who want to lose weight quickly and safely. Steph has been called the best personal trainer in Chicago, and works with women all over the country in her private weight loss programs.

As a wellness consultant, Steph is an on-air Health & Fitness Expert as well as a corporate wellness speaker for many companies. She loves going on TV to share her passion for health, fitness, and weight loss.

If you’re looking for more workout inspiration, make sure you join my FREE 21 day challenge at stepitupchallenge.com.

 

Best Fitness Trackers, Best Dry Shampoo, and Best Sports Bra for Any Workout (As Seen on Today.com)

I recently wrote three new articles for Today.com about the best workout products for women! I love being able to share my tips because, as a personal trainer for women, I get asked about my favorite products all the time!

I love wearing workout clothes and my clients in my weight loss programs are always looking for the best of the best! You can trust that my love of these products comes with tried and true experience.

Read the articles to check out my favorite dry shampoos, bras and fitness trackers that are time-tested and fitness approved!

5 Best Dry Shampoos for Any Workout
Read the full article about how “This dry shampoo makes me feel like I just got a blowout,” to find the perfect dry shampoo for you!

In the article, I feature my top five favorite dry shampoos which include these amazing hair product brands:
Dry Bar
Oribe
Not Your Mother’s
Sexy Hair
Amika

Best Sports Bra for Any Workout
Next up, the best sports bras are hard to find. I recommend sports bras for my clients who are working out intensely, and I wear them myself for all my workouts. A sports bra is important to hold you in place and also avoid pain to your breasts (there is such a thing!). My favorites are featured in the article and are from the stores below.

Read “After years of searching, I finally found the perfect sports bra!” to learn which of the featured bras is my absolute fave and THE best!

Featured Sports Bras:
Nordstrom
Under Armour
New Balance
Liv
Syrokan

Best Fitness Trackers for Any Workout
Finally, many of my private weight loss clients ask me about my favorite fitness trackers. I divulge the best fitness trackers in the Today.com article, “Find the perfect fitness tracker for all your fitness needs.”

Some of my favorites are:
FitBit Zip
Jawbone UP3

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.