Tag Archives: New Year’s Resolutions

Common Resolution Roadblocks and How To Succeed At Your New Year’s Goals (As Seen on Fox Chicago)

You came into the New Year strong and inspired. You picked lots of lofty New Year’s Resolutions and were feeling pumped up to accomplish them. Fast forward a week into the new month and you’ve hit a snag…now what? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour stopped by Fox studios to discuss common resolution roadblocks and how to work through them.

I love chatting with my private weight loss clients about their goals and intentions for the new year and helping them break down their long-term goals into smaller ones. At this time I also like to discuss with them what stumbling blocks may come up during their journey and methods to stay on the path of consistency!

4 Common Resolution Roadblocks

  1. Not visualizing the goal
  2. Injuries (old or new)
  3. Comparing yourself to others
  4. Not making corrections and just giving up instead

Visualize Your Goal

Is your goal to lose 10lbs? Increase strength? Both of these are great goals, but you need to get specific! Visualize how you want your body to look, what clothes you want to wear, etc. Think about picking up and lifting more weight, focus on what muscles you want to grow, how do they feel?

Say Bye-Bye To Pain

An old injury flaring up and causing you pain can significantly slow your fitness progress. Or if you haven’t worked out in a while, it’s possible that getting back into it you may push too hard leading to a new injury! Stay on top of your physical health this year by getting these injuries checked out by a professional.

If you’re local to the Chicago area, I can’t recommend the incredible staff over at Delos Therapy enough. Delos is having a tremendous impact on the industry with their unique approach to muscular therapy. They now have four locations open in Chicago, and are all about restoring pliability to your muscles! I know the owner, Eric, he’s the co-founder and an amazing Muscular Therapist who has helped me with my neck mobility and tennis game.

Don’t let an injury keep you sidelined, look into pain management as soon as possible, and the best part? Your 1st appointment with Delos will be an evaluation and session and it’s complimentary!

Stop Playing the Comparison Game

A piece of advice I put into all my weight loss programs for women: Remember that your personal fitness journey is your own. It’s going to have its own unique ups and downs, it’s going to look completely different from anyone else’s journey. Treat yourself kindly, allow yourself time to see and feel the physical changes.

Don’t get caught up mindlessly scrolling social media and feeling discouraged that you don’t look exactly like someone else. Don’t feel bad if you see someone stronger than you in the gym, be happy for them and excited for your own progress— it’s coming!

Don’t Quit!

This last piece of advice is a BIG one. You need to be flexible in your weight loss program and with your fitness goals. The keys to long-term success are consistency and never giving up. Instead of quitting yourself learn to course-correct and keep moving forward!

Ditch your all-or-nothing mentality. If you missed a workout, immediately reschedule it for later. Ate fast food instead of your meal prep? Hey, it’s okay! Move along and maybe eat an extra serving of veggies. Don’t spiral out of control, just hop right back up and get on the wagon again.

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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

 

 

What is Dry January & How to Make a New Year Resolution (As Seen on CNN)

Detox your way into the New Year by participating in Dry January. What is Dry January? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour was recently interviewed on CNN to talk about the Hows and Whys of cutting out all booze for one month.

If you enjoy winding down in the evening with a glass (or two!) of wine, you’re definitely not alone!

What many people are discovering, however, is the benefit of taking an entire month off alcohol to detox and reset their bodies for a new year of successful weight loss endeavors.

This trend seems especially beneficial following the holiday season where fun cocktails and after work happy hours were prevalent.

Dry January and Weight Loss

If you have several drinks a week, it makes sense that cutting out alcohol completely will save you substantial amounts of calories. This makes maintaining a caloric deficit much easier, which is essential if your goal is weight loss!

Even if you budget alcohol into your daily caloric needs, it doesn’t contain nutrients. By  ditching the booze and adding more lean proteins, leafy greens, and healthy fats into your diet to replace those calories you can expect to feel so much better in your body!

Can I Just Cut Back on Alcohol Instead?

Even if you don’t want to commit to the full 30 consecutive days off booze, you can still cut back and enjoy some added health benefits.

Some of the reported benefits of reducing drinking are:

  • stronger immune system
  • better sleep
  • better mood
  • weight loss
  • save money

The recommended amounts of alcohol consumption, according to the CDC, is up to one drink per day for women, two for men. I recommend you start by looking at how many drinks per week you normally consume, and cutting that number in half.

What About When Dry January Ends?

Picture this: You committed to Dry January, you abstained from all alcohol, you went all in. Now the month has ended, you’ve lost some weight, you’ve slept better, but you’re feeling a little lost on what direction to head now. You may even be tempted to celebrate with a few drinks.

That’s why in all my weight loss programs for women I prefer to teach everything in moderation as opposed to the all or nothing approach.

I suggest taking a look at what your biggest trigger times are. When you personally feel the need for that drink. Honestly consider if it’s becoming a daily habit or affecting your life negatively, and if so then: replace it.

I have my private weight loss clients physically write down the times that they are feeling the need to reach for a cocktail or a beer and replacing it with a positive, relaxing habit instead.

Instead of pouring yourself a large glass of wine when you get home, try one of these:

  • a bubble bath
  • calling a friend
  • painting your toenails
  • put a little piece of dark chocolate on your pillow so you’re excited to go to bed at night even without your nightcap!

Make It a Mocktail!

This is my favorite thing to do when I’m not drinking. Use your normal wineglass, so you still feel in that treat mode, but fill it up with some soda water, fresh berries, and mint. Now you can sip on a delicious beverage without all those toxins and calories!

Whether you decide to ditch all booze this next month or simply cut back to more mindful amounts: I am rooting for you!

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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. My private weight loss programs for women are like a wellness program for women, a life coaching program for women, and a healthy lifestyle program for women all wrapped in one!

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 Fool Proof Your New Year’s Resolutions (As Seen on WGN)

Health and Fitness Expert Stephanie Mansour dropped by WGN to share her top New Year’s tips for keeping your weight loss resolutions. Learn five easy ways to fool proof your New Year’s resolutions to lose the weight and make it last!

As a Weight Loss Coach, this is my busiest time of year and definitely my favorite! You’re feeling fired up and I’m here to help. Let me show you how to fool proof your New Year resolutions so you can lose weight and feel great all year long.

1. Make your goals smaller
Take a realistic look at your New Year resolutions. Most women set too lofty of goals and in doing so actually set themselves up to fail.

Are you trying to defy the norm and lose more than the average 1-2 pounds per week? Don’t do it! Unless you have the accountability and support from a weight loss program and a coach, it’s impossible to lose 20 pounds in a month.

So instead, create small action steps that you can accomplish over time to achieve your big weight loss goal!

2. Leave room for error
Don’t go into the New Year with an all or nothing mentality. Mistakes happen. Life happens! Leave a little wiggle room for the unexpected party or the extra crazy work week that throws off your health and fitness schedule.

When you get thrown off track simply take a breath, adjust your plan and pick the next healthiest option available to you!

The private clients in my weight loss programs for woman learn that doing damage control and adjusting their goals on a weekly basis supports their health and weight loss goals much better than throwing in the towel for the week on healthy eating and thinking they can just “start over” next week.

3. Reward yourself
With New Year’s Resolutions it’s best to stop treating yourself like an adult! That’s right, treat yourself like a child and you will go far.

In your career and with your family, you act lik an adult and you meet the goals you have in those arenas. With weight loss and health, things work a bit differently. Buy yourself some stickers and put a sticker on your calendar every time you go to the gym or attend that yoga class you committed to!

Reward yourself with new workout clothes or treat yourself to a more expensive salad than you normally eat at lunch.

4. Tell everyone about your goals
Write a list of the names of people you can call and share your weight loss and fitness goals with. Don’t keep your resolutions quiet!

Accountability and support is crucial as you form new healthy lifestyle habits. Social media can be huge. If you follow my free 21-day challenge, we will personally respond to you and you can connect with other women on the same journey as you!

5. No results? Change it up
There are so many diet plans and workout programs out there. If your plan isn’t getting you the results you want, you might have the wrong plan!

Give yourself permission to adjust your original New Year’s resolutions and take a new direction that could better support your weight loss goals.

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.

3 Ways to a New You This New Year! (As seen on HLN)

Health and Fitness Expert Stephanie Mansour delivers strategies to make your New Year’s resolutions for weight loss a success! Steph chatted with HLN to share lifestyle tips that help reality check your resolutions and show you how to foster a positive, happy YOU in the New Year.

It’s easy to feel motivated and in charge heading into the New Year! Want to keep the momentum going and make your big goals a reality?

Then, take a look at my top three New Year’s resolutions tips that I share with all my private weight loss clients.

Success is all about realistic and attainable goals. Find out how to stay motivated all year long and make 2018 your best year of health and fitness yet!

Reality Check Your Resolutions
A super common New Year’s resolution is to lose 20+ pounds. But how long do you think that should take? The average woman can only lose 1-2 pounds per week.

Unless you have the help and accountability of a weight loss coach, this is the norm. In other words, it’s nearly impossible to lose 20 pounds in one month, so instead go week by week and break your big goal down into smaller and more attainable chunks.

Make Your Goals Reality
Invest in a simple calendar where you can track weekly goals. As a weight loss coach, I recommend scheduling three days a week to exercise.

It’s also crucial to set aside one day a week to meal plan and prep.

Then, take a look at your entire week and scale back your expectations in case there is an unexpected party or work commitment that makes it impossible to meet your goals.

When you stay flexible with your schedule but committed to making healthy choices, you will steer clear of the vicious cycle of guilt that many women enter when they don’t live up to their fitness expectations.

Remember, it’s all about learning to view your choices as either healthy or unhealthy. When you make an unhealthy choice, don’t beat yourself up about it…just get back on track with the next choice you make!

Reward Yourself
When you’ve done something positive for your body and your health, then treat yourself! (But not with sugary or high calorie foods!). Treat yourself to a new sports bra, favorite perfume, or indulge in a facial, a night out at the movies, or new exotic fruit for your morning smoothie.

Whatever motivates you, use that as your reward!

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.

How to Create a Weight Loss Mantra

One of my clients came to me because she made her New Year’s Resolutions list, including wanting to lose 10 lbs.  It was halfway through the year, and she was successful in all of her resolutions, except for weight loss. She was baffled. I asked her to read to me the resolutions that she had written out.  Some included: I will spend more time with my husband because I love him, I will get a raise at work because I am a good, hard worker, I will get seven hours of sleep most nights because I want to feel well rested. And this was what her weight loss resolution said: “I want to lose 10 lbs. because I hate my body.”

Obviously, this statement was in a totally different form than her resolutions that had already come true. According to her weight loss statement, the reason why she should lose weight was because she hated her body. Well, if you hate your body, why would you do anything good for yourself? How could you possibly do good things for your body to lose weight (i.e. exercising regularly, eating healthy, and taking care of your body), if you claim to hate your body?

Here are some guidelines for writing a successful weight loss mantra that have totally transformed my client’s life:

– Write down what your goal is.

– If you’ve written down a goal in a negative context, such as “lose weight, stop hating my body, avoid being seen in a bikini, etc.,” then turn this phrase into something positive.

– “I want to lose 10 lbs. because I hate my body” becomes: “I am healthy and fit because I love my body and want to take care of myself.”

– “I’m working out, so I can stop hating my body” becomes: “I work out because it makes me feel good about myself.”

– “I’m being healthy and fit because I don’t want to avoid being seen in my bikini” becomes: “I am healthy and fit because I love the way my clothes fit and look on me.”

By turning your goal into a positive one, and writing it as if it is currently happening, in the present, you are programming your subconscious to start acting like your goal is already happening in your life.

If you’re looking for more guidance, you can get into the right frame of mind, get healthy, and get fit with the help of my 30 Day Workbook!

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New Year’s Resolutions’ Solutions

Yes, you read that right! I’ve got solutions to your resolutions – here’s how to fool-proof your NY Res this year:

  • Set a clear and sustainable goal! If you haven’t worked out in 5 years, don’t think that you’re going to hit the gym 5 days, every single day of the week! If this is the case, you should look into getting a trainer or an accountability partner. Do not set yourself up for defeat by aiming too high when it comes to working out. You want to ease into a habit, so clearly state your goal and make sure it is sustainable!
  • Keep track daily of how you are doing with your goal. Keep a checklist, spreadsheet, or even check in on Facebook! Announce your goal on social media and watch the support and accountability flood in. Notice what’s working, and what’s not, and don’t be afraid to tweak what you’re doing to reach your goal.
  • Get a success group! Whether it’s a family member, an online community, or even just a success journal, keep track of your successes daily. Share your progress and your triumphs (only positives!!) with this group or journal

Worried about not keeping your resolution this year? Let me help you insure that Yes, YOU CAN! Check out my:

30 Day Workbook + Videos + BONUS Workout Videos

“30 Days to Love Your Body & Your Life” – with daily videos, too!

Workbook

“My mantra for 2012!” – Anna

Click Here for more info

BONUS: Also included is 10 bonus workout videos:
5-10 minute yoga, pilates, and aerobics videos to get you into shape physically, too!

 

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