Tag Archives: sleep better

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

Four Natural Insomnia Remedies for Back to School Season (As Seen on Fox 32)

Health and Fitness Expert Stephanie Mansour dropped by Fox 32 with practical tips to help you unwind and induce sleep naturally. One in four Americans deal with sleep problems. Since a good night’s rest is crucial for health and wellness, these four tips might just change your life.

The kids are going back to school and we’re going back to the swing of routine! Now is the perfect time to take a second look at your nightly rituals and see if they’re serving your health and fitness goals. If you struggle to fall asleep, or you struggle to stay asleep, this is the first place to start.

As a private weight loss coach, I teach a holistic path to health and wellness. The clients in my private weight loss programs for women want to lose weight and make it last, and sometimes a big part of meeting that goal is simply addressing their sleep habits. Sometimes a good night’s rest and drinking more water really is all it takes!

How to Relax and Fall Asleep Naturally

Snack Smarter at Night

Most people can’t make it without a snack before bedtime. The end goal is to slowly teach your body not to grab for sugary snacks after dinner, and to not need to eat again because it’s much easier to fall and stay asleep if dinner was the last meal of the day.

At night, your digestive system slows down so food left in your belly overnight can start to ferment and irritate your bowels or cause bloating that wakes you up.

However, if you’re used to a late-night snack, here’s a great idea I learned from my recent visit to Hilton Head Health, a wellness retreat and weight loss resort in Hilton Head. I loved their philosophy on food and their practical tips for snacking! They had a whole snack bar and encouraged eating little snacks throughout the day, and even at night after dinner before bed.

So in Chicago, I created my own version of their snacks! Grab some single serving Ziploc containers and fill them with healthy snacks like dried fruit, crackers, or cottage cheese. Store them in your cupboard so when you just have to munch, you can easily grab one of them instead of reaching for a whole bag of snacks and distractedly eating handful after handful.

Relaxing Nightly Exercises
If you’re used to working out at night, that might be hindering your ability to fall asleep. Make sure you don’t choose a workout that amps you up in the evening.

Try a gentle Pilates or yoga routine instead.

My private weight loss clients love the five-minute yoga routine on my Step It Up With Steph DVD because it’s gentle and relaxing, but also helps them release energy leftover from the day and prepares them for a deep sleep.

What’s in Your Cup?

Many of my private weight loss clients love a glass of wine in the evening. Me too! But the sugar and sulfites in alcohol often leave me feeling groggy come morning because those things impede sleep.

If you want to enjoy a glass of wine, try FitVine. It’s super delicious, low in sugar, calories, and sulfites and a glass or two won’t leave you with a grainy headache.

Warm herbal teas are always a great option at night too. Lavender, chamomile, and peppermint are all great sleep aids.

Get Cozy With It

Does your bed make you want to dive in and snuggle up? If it doesn’t, maybe it’s time for a new mattress or just some new sheets. I love my Molecule sheets because they breathe easier than normal sheets (making them a great option if you’re hitting menopause and experiencing hot flashes!) and are so soft.

Give yourself time to relax in your bedroom with some candles, aromatherapy, and scented lotion. (I love the ultrasonic diffusers by Saje Wellness!)Teach your body that it’s time to relax and go to sleep. These small indulgences reap huge rewards for your health.

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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