Tag Archives: stress

The Best Exercises to Give Give You an Energy Boost (As seen in NBC News better)

Do you find yourself reaching for an afternoon pick-me-up that leaves you crashing later? Try these workout moves that can wake you up without the caffeine! 

Coffee or soda might be a quick way to wake yourself up at your desk, but it may leave you suffering from the consequences later. When you sit at your desk for a long period of time without moving it tricks your body into thinking that you’re ready to go to sleep, meaning the drowsiness is going to set in. Next time this happens to you, try doing stretches that are designed to wake up your body! This method of waking up your body is natural and won’t leave you crashing later. 

If you’re interested stretches that I shared with NBC News Better on how to energize yourself without caffeine, 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 confidence coach in Chicago and beyond, you’ve come to the right place! As a Certified Personal Trainer for Women, Yoga Instructor in Chicago, and Pilates 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 and Health & Fitness Coaching in Chicago. In addition, I’m a fitness consultant in Chicago. I also do Nutrition Training in Chicago. If you’re looking for a Health Trainer 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

Workouts for Your Morning Commute (As seen in the Chicago sun times)

Riding the bus or train to work can feel like a waste of time, but you can make the best of your time by squeezing in a workout! 

We’ve all been there… Riding the train to work and wondering when you’ll be able to get off and get something productive done. That’s why I came up with a few quick workouts that can help you to use your time wisely and squeeze in a workout. These exercises aren’t crazy (I promise!) and won’t seem like you’re doing anything too out of the ordinary. My favorite part about these exercises is that they can be used in a variety of ways! While you’re reading a book, watching tv, or even at your desk at work while you’re finalizing a report.

I shared these moves in my column in the Chicago Sun Times ‘Exercise Well with Stephanie Mansour’, click here to see them! 

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 life coach in Chicago and beyond, you’ve come to the right place! As a Certified Personal Trainer for Women and Certified Professional Life Coach in Chicago, I work with successful women across the country.

Here are a few more things that I do as being a weight loss consultant in Chicago: Weight Loss Nutrition (we work with a Doctor of Nutrition to assess all of our private weight loss clients), Health & Fitness Training in Chicago, and Fitness Training in Chicago. In addition, I do Corporate Wellness Training in Chicago, and I’m a Fitness Consultant in Chicago. If you’re looking for a Health Trainer in Chicago, you’ve come to the right place! In addition, I am a Nutrition Expert 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 Yoga Poses for De-Stressing (As seen on NBC News Better)

August is a season of change, but it’s also a season of self-care! 

August is one of the most hectic times of the year. You’re working to get your family back into a routine which can lead to even more stress being placed on yourself. Even when your to-do list is piling up, it’s important to take a few minutes for yourself and unwind. Yoga is a perfect way to decrease your stress levels as well as squeeze in a little exercise. Yoga is also a perfect option for anyone on the go because all you need to be successful is a mat. (A bath towel will even do in a pinch!) If you’re interested in the yoga sequences I designed for NBC News Better that are designed to help you de-stress, 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 confidence coach in Chicago and beyond, you’ve come to the right place! As a Certified Personal Trainer for Women, Yoga Instructor in Chicago, and Pilates 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 and Health & Fitness Coaching in Chicago. In addition, I’m a fitness consultant in Chicago. I also do Nutrition Training in Chicago. If you’re looking for a Health Trainer 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

De-Stressing With a Workout (As seen on HLN)

Long hours at the gym aren’t always a bad thing, but they don’t always get you the results you’re going after. If you’ve been putting in the work at the gym and haven’t seen the results you’re after then it may be time to take a different approach. 

SUMMER SLIM DOWN

Wait. What? You can relax and work out at the same time. Watch the next installment of our slim down series.

Posted by Weekend Express on Sunday, July 14, 2019

 

Many of my private weight loss clients go to the gym after a long, stressful day of work. While there isn’t a law against working while you’re stressed out, if you’re dealing with high stress levels then exercises like yoga and pilates may be more beneficial for you. You’ll be working out and also lowering your stress levels! You’ll also be balancing out your body, meaning you can go back to work less stressed than when you left. 

I shared some of my favorite de-stressing yoga and pilates moves with HLN. To see the segment, 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 life coach in Chicago and beyond, you’ve come to the right place! As a Certified Personal Trainer for Women and Certified Professional Life Coach in Chicago, I work with successful women across the country.

Here are a few more things that I do as being a weight loss consultant in Chicago: Weight Loss Nutrition (we work with a Doctor of Nutrition to assess all of our private weight loss clients), Health & Fitness Training in Chicago, and Fitness Training in Chicago. In addition, I do Corporate Wellness Training in Chicago, and I’m a Fitness Consultant in Chicago. If you’re looking for a Health Trainer in Chicago, you’ve come to the right place! In addition, I am a Nutrition Expert 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

Ready. Set. Stress-Free Travel.

Whether you’re reading this post already poolside on your last summer get-a-way, or you’re leaving today for an overnight adventure, I have the traveling tips you need to make sure your Labor Day weekend is stress-free and healthy! I recently joined the team at abc7 Chicago to talk travel tactics! 

If your trip includes plans to unwind by indulging in a few cocktails, make sure you also stay hydrated with healthy fluids. In addition to water, there are drinks that will replenish your electrolytes to keep you feeling great. One that I recommend is  WTRMLN WTR. This drink has no sugar additives and is made up of only three ingredients. As an added bonus- WTRMLN WTR contains six times the electrolytes of competitor sports drinks! My favorite way to enjoy it? In a white wine spritzer for a little watermelon infused twist!

Traveling can be exhausting (especially if you’re traveling with kids!), so in order to keep your natural energy flow, I recommend avoiding extra coffee and energy drinks during travel days. Instead, do some stretching during your road trip pit stops or while standing in line at the airport. Stretching helps you regain your energy in a natural way.

If you’re anything like me and suffer from motion sickness, you need to include some extra planning before you jet off. Ginger is a natural form of nausea relief, so packing things like ginger candy, Gingerade Kombucha, and ginger ale can really help! If you don’t suffer from motion sickness, but suffer from travel stress or anxiety, how about packing a stress ball in your carryon? Take a few squeezes to get some relief!

Now, what about healthy food options while traveling? You can’t avoid eating (nor should you), but in order to feel good, you have to make good choices. Look for chips or crackers that have some health benefits. I really like popchips because they have ½ the fat of regular potato chips. If you’re looking for a healthy snack bar that won’t melt in the heat of the car or bottom of a purse, try Evo hemp bars. They come in many flavors and are packed with hunger satisfying protein.

Lastly, if you’re looking to maximize upgrades on your trip, there are a few things you can do to enhance your probability of getting upgraded. Think outside the box and offer to write a review for a hotel, front desk manager or gate agent at the airport. Aside from increasing your probability of an upgrade, you will also make their day! Holiday weekends are very stressful for people in the travel and hospitality industry. So, you really can’t go wrong with this tactic.

Wherever your holiday weekend takes you, I hope it’s stress-free, healthy, safe and FUN! Interested in more health and fitness tips? Tune in to Step It Up With Steph here.

Interested in learning more about my private weight loss programs for women? Click here to learn more and apply for a complimentary Signature Slimdown Session.

Weight Gain from Stress and How to Avoid It

We’ve heard before that “stress kills,” but did you also know that it makes you gain weight? When you are stressed, you produce more of the hormone cortisol, the “stress hormone” that causes belly fat!

In order to decrease your cortisol levels, you must de-stress and learn how to deeply relax. Here are a few quick tips on how you can learn to relax, even in your busy and stressful life:

Deep Belly Breaths

-Deep breathing allows the nervous system to relax and takes the body out of “flight or fight” mode. Instead, the body is better able to move between the parasympathetic and sympathetic nervous systems, allowing relaxation to occur.

-Place your hands on your stomach, and take a deep breath in through your nose, filling your stomach up into your hands.

-Then feel the air rising up into your chest.

-Slowly breathe out through your nose (keeping your mouth closed).

-Repeat this breathing 10 times slowly throughout the day or whenever you’re feeling stressed.

Exercise

-Exercise has been proven to reduce stress. Even if there is no physical change in your body, your stress levels are still greatly reduced.

-Your body releases feel good endorphins, which create a better mood and encourage a more relaxed demeanor.

Spending Time with Friends

-Research shows that people who socialize with friends report a reduction in stress levels and an increase in overall happiness.

Getting Enough Sleep

-The body needs time to repair itself, and it needs time to totally check out and relax during your sleep cycles.

-By getting an adequate amount of sleep for your body, you are able to be more relaxed and and also to relax more easily.

These tips will not only help you reduce stress, but also will help you avoid gaining weight. So if you’re not already, start implementing them today!

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