Tag Archives: healthy lifestyle

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!

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 Choose Healthier Alternatives to Sugary Drinks

Chicago health and wellness expert Stephanie Mansour stopped by The Jam on WCIU in Chicago to talk about the sugary drink tax and how it can motivate you to make healthier choices.

Chicago sugary drink tax

Like a growing number of localities around the country, such as San Francisco and Seattle, Chicago recently implemented a tax on sugary drinks.  The goal of this kind of tax is to reduce consumption of sugary beverages and promote healthier lifestyle choices.

While some consider the tax controversial, as a health and wellness professional and weight loss coach for women, I believe the sugary beverage tax is a positive thing. We should view the added cost as a reminder that drinks that are high in sugar can be detrimental to our health.

The high fructose corn syrup in soft drinks and popular juices can cause your blood sugar levels to spike and crash throughout the day. Drinking sugary beverages regularly makes it difficult for you to stabilize weight and nearly impossible to lose weight.

If you love Coke or Pepsi, you don’t have to completely eliminate it from your diet; but as I tell my private weight loss clients, it is important to only enjoy these high-calorie beverages in moderation.

I recently stopped by The Jam on WCIU in Chicago to talk about the sugary drink tax and how it can motivate you to make healthier choices. Watch the tips I shared below.

Whether there’s a tax where you live or not, you can also benefit from avoiding sugary drinks.

  • Instead of turning to pop or soda, reach for sparkling water more often. Adding fruit and herbs to your sparkling water makes it not only refreshing but also delicious.
  • Rather than drinking a sports beverage after a workout, try replenishing with a naturally healthy alternative that will give you electrolytes. I recommend coconut water and my favorite is Harmless Harvest. (Fun fact: Harmless Harvest coconut water is pink sometimes. Go to their website here to find out why.)
  • Instead of giving your kids sugary juice boxes, add some orange slices to their water.
  • Replace your high-sugar energy drinks with quality vitamin supplements for deficiencies that may be zapping your energy.

Join us for more health and wellness tips plus FREE guidance and support! 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.

7 tips to help you stay alert all day without much sleep (as seen on Today.com)

Chicago weight loss and health coach, Stephanie Mansour, shares tips from top health and wellness experts on how to stay awake and alert all day when you haven’t had adequate sleep.  

how to stay alert with little sleep

When your energy levels are low, you don’t perform at your best or look your best. You may find yourself dragging through the day, your work slipping, your motivation lagging, your relationships becoming strained, and your overall happiness affected — not to mention, it makes losing weight and reaching your health and fitness goals more difficult.

As women with hectic schedules and a mountain of responsibilities, sometimes we don’t have the opportunity to get adequate sleep. A few days per week, you may be working on only a few hours of sleep. And while skipping sleep is never recommended, we’re not always going to get the rest we need, no matter how much we prioritize self-care.

So when you sometimes find yourself with heavy eyes, dragging through the day, wondering how you’re going to make it through your to-do list, I know you can use some advice on how to stay alert.

In a recent Today Show article, I shared 7 strategies you can implement today to get by on minimal sleep. Plus, you’ll get to watch my One-Minute Meditations for Peace of Mind (click here).

steph one-minute meditations for peace of mind

As a health coach and weight loss coach for women, my private weight loss coaching clients often ask me how they can boost their energy without resorting to calorie-packed sugary snacks or dehydrating caffeine.

In this article, I share advice from sleep expert, Dr. Christopher Colwell, Reiki practitioner, Erica Joy Dunn,  New York personal trainer, James Shapiro, physician and preventative health care expert, Dr. Yael Varnado, registered dietitian Dawn Jackson Blatner, certified Pilates instructor, Alessa Caridi, New York City cardiovascular surgeon, Dr. David A. Greuner,  and functional medicine specialist, Dr. Darshan Shah.

Their tips on how to stay awake and alert all day when you haven’t had much sleep include:

  • Skipping the lure of the snooze button to get up on your normal schedule
  • Moving to rev up your physical and mental motors
  • Taking a cold shower
  • Eating a hearty breakfast
  • Staying hydrated
  • Taking a moment to stretch
  • Adding energy-supporting supplements

Read the Today.com article here.

7 ways to trick yourself into working out when it’s the last thing you want to do

how to trick yourself into working out

Do you ever feel like skipping your workout? Of course you do! Even the most dedicated fitness enthusiasts want to skip their workout some days.

It’s perfectly normal and it’s okay to let yourself off the hook occasionally. But, as a weight loss coach for women, I often find myself advising private weight loss coaching clients on how to stop skipping their workouts and start skipping their excuses instead.

When you don’t feel like working out and exercise is the last thing on your mind, sometimes it helps to trick yourself into getting off your butt to get moving. If you’re serious about reaching your goals and you’re tired of giving up on yourself, I encourage you to do what it takes to find the inspiration and perseverance you need.

From years of experience helping women get fit and lose weight, I can tell you that no matter how resistant you feel at first, once you get to the gym, press play on your workout DVD, or lace up your running shoes and step outside, your mood will shift and you’ll want to stick with it.

But I also understand that sometimes it’s not that easy. Sometimes life starts to get in the way — the work projects are piling up as high as the dishes and your to-do list is a mile long. So when your coach tells you to jump on the treadmill and knock out a mile, you may want to tell her to hit the road. I hear you and I’ve heard it all before. And so have my fellow health and fitness coaches.

For one of my latest Today.com articles, I reached out to a few of my favorite trainers to ask for their input on how they motivate themselves and their clients to exercise when they don’t want to. Read their tips here.

Peter Cirolia, trainer and owner of Ballet Muscle in New York
Personal trainer and founder of Caliente Fitness in Los Angeles
Yoga instructor Claire Fountain, founder of Trill Yoga in New York City
Nikki Walter, a Bodybuilding.com team athlete and trainer in South Dakota
Boston-based personal trainer Jessica Diaz

Read More Here: 7 Ways to Trick Yourself Into Working Out When It’s The Last Thing You Want to Do

Ready to stop making excuses and create new habits that stick? Join us for FREE guidance and support! 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.

Health Coach Tips: How to Boost Energy Naturally

Chicago health coach and corporate wellness consultant Stephanie Mansour shares tips for boosting energy naturally.

chicago health coach

Do you often feel tired during the work day? Sometimes the things we reach for to try to pick up our energy (such as sugary snacks) actually weigh us down.

In my work as a health coach, I help women create healthy habits and lifestyle changes that lead to lasting weight loss. Sometimes we underestimate how much our seemingly harmless choices throughout each day affect our health and weight.

Tiredness and sluggishness often get in the way of our decisions about food and workouts.

Learn how to boost energy naturally in the workplace without consuming any calories. Try essential oils, stay hydrated, listen to music, and move your body!

Steph and Marissa in The Fresh Diet Digest!

This month’s Fresh Diet Digest features Steph and Marissa talking about the role of changing your views on food and your mentality in maintaining a healthy lifestyle.

Marissa lost 83 lbs in 12 weeks by using The Fresh Diet and starting a rigorous exercise routine.  She credits making these changes with giving her more energy and recognizes that a healthy lifestyle is a “lifelong commitment.”

Steph’s holistic approach to weight loss was crucial in helping Marissa attain her goal.  She encourages all of her clients to view food as fuel, to improve their body image, and to create a weight loss mantra — all key elements of starting a sustainable wellness plan.

Check out the feature below for more about Marissa’s success and Steph’s helpful techniques!


Changing STARTS with you.  Having the right mindset is crucial.  The 30 Day Workbook helps get you where you need to be mentally, so you can improve your LIFE!

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Holistic Weight Loss Without Counting Calories

The key to being fit, healthy and happy is to make it more about a lifestyle and a mindset rather than about some strict dietary or workout regimen, negative body talk, or depriving yourself of things you love.

View your choices as independent of one another.

-By viewing dietary and exercise choices as independent of one another, you are engaging your mind and body more fully in the present: what you ate or how you exercised in the past doesn’t matter. What you decide to do now, in the present, is the only thing that matters. (So Step It Up in the present!)

Eliminate self-induced guilt.

-What good does making yourself feel guilty do for your body, your mind, and your spirit?

-When you find yourself saying, “I feel so guilty,” or “I really should have worked out last night, what is wrong with me?” or “Oh my gosh, I can’t believe I just ate that whole plate of brownies when children in Africa are starving,” just PINCH yourself and snap yourself out of it. Making yourself feel guilty is absolutely not helping to create a healthy lifestyle – it’s actually detrimental to your mental health.

View your body as your complete self, not as a separate part of who you are.

-Some people call this a more “holistic” approach, others call it a “spiritual” approach – whatever you want to call it, viewing yourself as a complete mind and body being is by far the most powerful mindset for becoming healthy, happy, and fit.

-Think about it: If you view your physical body as a separate part of yourself, that means you can love it, hate it, feed it junk and expect it to not affect you, quit exercising, expect it to function, and use it as a mechanism over which to exert mental control.

-But, when you view your body and your mind as one, as a connected union, and as ONE person (YOU), then your view about your physical body changes. Why would you want to feed yourself Taco Bell everyday if it doesn’t make your physical body feel good? Why would you allow other commitments and people get in the way of your workout, of treating yourself with love (moving your body!) and self-respect (making time for yourself)?

Are weight loss and exercise a challenge for you?  Check out my workbook below.  Women everywhere use it as a guide for improving their lifestyle!

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Marissa’s Dramatic Reveal: Down 83 lbs, Video & Pics!

As many of you know, my client, Marissa, from the reality weight loss TV show, “Put Your Money Where Your Mouth Is” hosted by Andrea Metcalf, hit her goal of losing 83 lbs in just 12 weeks!!

Steph, Marissa's mom, and the old Marissa!

The video below is footage from her dramatic reveal and some inspirational words from Marissa about how she accomplished this amazing feat.

Leave comments below to support Marissa and congratulate her – she lost the most weight out of anyone on the show, AND she’s maintaining this healthy lifestyle for the rest of her life! She is such an inspiration to us all!

Marissa breaks through her old self


And, if you aren’t already signed up to receive newsletter updates, make sure you do so below so you can hear exactly how Marissa did this in the weeks to come. One of the main tools she used to stay mentally on track was my 30 Day Workbook (see below). We will also be revealing all the other techniques we used to help her accomplish this goal!

Marissa with her uncles - a support system is KEY to achieving your goals!

Strutting her stuff with more of her wonderful family!

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