Tag Archives: Thanksgiving

Yoga Poses to Help Digestion After Thanksgiving (As Seen on The Today Show)

The Holidays are here! The first in the long string of holidays is Thanksgiving – an entire day dedicated to sharing meals with loved ones and reflecting over the past year. 

While gathering with loved ones is one of the most anticipated parts of this holiday of giving thanks, another anticipated part is sharing delicious foods. Whether your family is opting for a traditional option or any food, these are the yoga poses I would recommend to help you digest your food better. These yoga poses are perfect to do whether you’re at home or on the go, all you need is a little space. The best part is this yoga sequence will only take you around 5 minutes and will help your entire body process your meal better (just in time to do a little Black Friday shopping!) 

For the full yoga sequence I shared with the Today Show, 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

A Gratitude Meditation and How to Do Alternate Nostril Breathing (As Seen on Fox Chicago)

Weight Loss Coach & Yoga Instructor Stephanie Mansour stopped by Fox Chicago to share a gratitude meditation perfect for the Thanksgiving holiday. Meditation builds confidence and positivity which is why it’s an important part of any weight loss program and healthy lifestyle.

This Gratitude Meditation is the perfect way to help you center and ground before the holidays, but it’s also the perfect way to build confidence and joy around health and fitness! As a weight loss coach, I love talking about this subject because it’s so valuable— feeling positive leads to better health—and I’m all about your best health!

A Study in Gratitude

A recent scientific study followed three different groups of people. The first group kept a daily gratitude journal. The second kept a daily journal of everything that irritated them throughout the day, and the third group just wrote about what happened during their day. It probably doesn’t come as a surprise, but the first group had the most positive outlook on life after the study was over!

If you want to lose weight and feel great, there’s more to it than just hitting the gym. In my weight loss program for women, I coach my clients about how to create their reality through intentional and positive thinking.
What we think about and how we feel affects what we do—right down to our ability to lose weight, make it last, and love our bodies no matter where we are in our health journey!

A Gratitude Meditation for Thanksgiving

Follow these three easy steps for a refreshing and grounding meditation to help you feel even more thankful this holiday season. Try this Gratitude Meditation every morning or evening. It will help you feel happier and more confident.

1) Align with Your Intention

Our intention this holiday season is gratitude. Pick one thing you are thankful for and hold it in your mind as you continue with the following two steps.

2) Anchor Your Body

Take a moment to connect with yourself. Anchor your body by either resting your hands on your thighs, placing a hand over your heart, or pressing the thumb and forefinger together in a mudra of courage and confidence.

3) Breathe and Center

Now, begin breathing slowly in and out through your nose. Pay attention to your breath and just let it flow as it will. Do this for three minutes (or more if you want to!) and let thoughts in your mind float by like clouds. If your thoughts stray, come back to your breathe and your intention of gratitude.

If you want to step up your meditation, you can practice nostril breathing.

How to do Nostril Breathing

Take a thumb and put it over one nostril. Breath in through the opposite nostril. Then, plug the side you just inhaled through and exhale through the other nostril. Continue switching back and forth breathing in one nostril and out the other. Nostril breathing helps balance your parasympathetic and sympathetic nervous system, while helping you be fully present and focus on your gratitude.

 

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.

 

Thanksgiving Turkey Workout As Seen on FOX Chicago

Have you bought your turkey yet? We’ve got some ways for you to step it up and work out with your frozen turkey this week! Health & Fitness Expert Stephanie Mansour from Step It Up with Steph is here to show us how!

Turkey Squats: Hold the turkey and squat down, then press it up. This works the quads, shoulders, and arm muscles.

Turkey Twist: Lunge forward, abs in, twist with the turkey, then back to standing. Repeat on both sides.

Flying Turkey: Balance on one leg, hold the turkey in your hands, and bring one leg up to your chest, then slowly balance and reach it towards the back, switch sides and do 10 repetitions on each side

Turkey Toss: Partner exercise – stand across from each other, squat, jump, and toss the turkey. Bend your knees while catching the turkey to absorb the shock of the turkey.

Turkey Abs: Laying on your back on the ground, straighten your legs in the air, hold the turkey above your stomach and reach towards your toes with your abs in.

This full-body workout gets your heart rate up, builds your quads, works stability in your joints, and tightens your core! Remember to focus on your workouts first so that you don’t feel bad about eating a little extra on Thanksgiving!

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.

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The Mentality You Need for Holiday ME Time

Did you see my clip on HLN’s Morning Express with Robin Meade? It aired nationally every hour Thanksgiving morning! Here’s the 30 second clip:

The holidays are upon us – with shopping, parties, and family gatherings, a lot of people put their health & well-being on the back burner. But, during this time it is CRUCIAL to carve out time and energy for yourself! You must tell yourself, others, and the universe that, “Hey! I’m important too!” Here are a few ways and a few mentalities to fit in your “me” time this holiday season:

Think about why you value yourself and why you are important: Are you the glue that holds your family together? Do your co-workers count on you to be extra chipper during the holidays? Do you love to volunteer with your favorite charity? Whatever it is, people count on you and you are important! Therefore, take yourself seriously and know that because you are important, you deserve to place importance on all of you – your mental and physical well-being – over the holidays.

Look at your calendar: Can you go late to an event? Will a 30 minute workout in your living room really make you too late for a party? The answer is usually….NO! By making 30 minutes a priority for yourself, you will feel more energized, more relaxed, and more peaceful and better able to enjoy your event.

Analyze your food choices: Do you always seem to binge on cookies at a mid-afternoon meeting? Or are the buttery and fattening appetizers looking great this time of year? Make sure you don’t show up to events starving! This will help you avoid cravings and food binges. By eating every 3 – 4 hours, you’re keeping your blood sugar levels stable and avoiding cravings that kick in when your body just needs more fuel.

– Finally, think about your state of mind: Are you pushing off working out until the new year? Is 2012 “your year”? If so, what are you waiting for? One minute of exercise is 100% better than 0 minutes. Step It Up NOW and start getting into the groove before the new year – it will be that much easier to fully commit to yourself in a few weeks if you’ve gotten a jump-start now.

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Post-Thanksgiving Detox Tips!

Whether you ended up over-eating yesterday or if you’re just looking to get back to normal, here are some detox tips:

  • Do some yoga twists: Twists wring out your internal organs and improve digestion. Sitting, standing, or lying down, gently twist to one side and breathe. It’s almost like a massage to your internal organs! Then slowly switch sides.
  • Drink tons and tons of water: Water is very cleansing. By lubricating your body, you’ll allow not only your digestive system to work more effectively but you’ll also bring more energy and mobility to your muscles and joints.
  • Sweat it out: Hit the gym or your living room. Break a sweat by doing interval cardio on a cardio machine at the gym, or by running in place or dancing around to your favorite song in your living room. Literally, sweat out the toxins!

What’s your favorite detox activity, food, or drink? Let us know in the comments below!

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