Tag Archives: weight loss coach for women

How to Use Mindfulness & Meditation to Lose Weight & Be Healthier (with CHILL Anywhere)

I am a huge fan of meditation, and one of my favorite places in Chicago (and now virtually!) to meditate is with CHILL Anywhere!

The CEO, Laura Sage, interviewed me about how I use mindfulness and meditation to help my private weight loss clients reach their weight loss and health goals. Check it out!

I am also a private weight loss coach for executive women who are successful in their professional and personal lives but need help with weight loss. 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

 

Neck Stretches for a Stress Headache (As Seen on CNN)

Suffering from a stiff neck or a headache from stress and the pandemic? I created a 5-minute workout for CNN that focuses on neck stretches for headaches.

Neck Stretches for Headaches as seen on CNN

Are you gaining weight and getting headaches due to the pandemic? As a Yoga instructor for women and also a private weight loss consultant, I help women create healthier lifestyles. I am also a private weight loss coach for executive women who are successful in their professional and personal lives but need help with weight loss.

As a private weight loss coach and a private fitness coach for women, I specialize in helping successful women lose weight.

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

Workout with One Dumbbell (As Seen on Fox 29 Philadelphia)

Stuck inside during COVID and need a way to exercise – with minimal equipment? Have you ever tried to work out but realize you can’t find a full set of dumbbells? I’ve got you covered! As a personal trainer for women, I help women make do with what they have!

 

Click HERE to watch the exercise routine I shared with Fox Philly!

As a health and fitness expert on TV, I am regularly asked to go on TV shows to share workouts, diet hacks, and healthy lifestyle mindsets.

I am also a private weight loss coach for executive women who are successful in their professional and personal lives but need help with weight loss. 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

5-Minute Balance Workout (As Seen on CNN)

I created a series of 5-minute workouts for CNN – and today’s focuses on how to improve balance!

The best weight loss coach for women shares a balance workout for CNN.

Click HERE to read all about the workout and to see photos of the moves!

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 wellness coach in Chicago and beyond, you’ve come to the right place! As a Yoga 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, Corporate Wellness Training in Chicago. I do Nutrition Coaching in Chicago, and Nutrition Training in Chicago. If you’re looking for a Health Expert in Chicago or Health Coaching 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

How to Avoid Emotional Eating

Discover the science behind emotional eating and learn how to avoid emotional eating with weight loss coach and health and fitness expert, Stephanie Mansour.

how to avoid emotional eating

Have you ever wondered how to avoid emotional eating?

If you sometimes find yourself scarfing down a bag of chips at your desk while you’re trying to meet a deadline or mindlessly eating a pint of ice cream at the end of a long stressful day to numb out, you’re falling victim to emotional eating.

In my experience as a women’s weight loss coach, I’ve found that emotional eating is one of the most common problems that my private weight loss coaching clients struggle with daily. I also find that as soon as I mention to someone during a conversation that I’m a weight loss coach, the conversation about emotional eating comes up immediately.

Everyone wants to know how to stop reaching for a candy bar when the going gets tough or turning to cookies when they’re feeling sad. Emotional eating is nothing to be ashamed of, but it is important to learn how to avoid emotional eating.

Unfortunately, emotional eating is not harmless and it doesn’t help you feel better or improve the problem that caused you to want to eat in the first place. When you let emotional eating get the best of you, you’ll tend to choose poor-quality foods that are low in nutritional value and high in salt, sugar, fat, and calories.  It can lead to binge eating disorders, food addiction, health problems, obesity, low self-esteem, and difficulty losing weight.

Recently, I visited Fox 32 Chicago and sat down with Sylvia Perez to discuss the science behind emotional eating, the physiological triggers that cause emotional eating, and what you can do to avoid emotional eating.

Tips I cover include rewarding yourself with healthy choices and indulgences that feel good — anything from a kale salad at your favorite restaurant instead of eating at home to scheduling a wellness-centered vacation or staycation.

I recently had an amazing trip to Miraval Resorts in Arizona and I’m looking forward to an upcoming Katanga Fitness Retreat getaway. Treating yourself, changing your scenery and pace, and staying active will help you focus on your well-being and shift your thinking away from turning to food for comfort.

I often suggest that women visit a local spa or manicurist, or even paint your own nails, take a bubble bath, and do some self-care at home. Go to the park, visit a museum, call a friend — anything you enjoy to change your frame of mind away from food as a default.

Want more guidance on how to avoid emotional eating and get on track to finally lose the weight for good and step it up for life? Join the FREE 21-Day Challenge with weight loss coach Stephanie Mansour for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.

 

What I Shared On The Today Show About How To Trick Yourself Into Working Out Around The House

Do you sometimes feel like you don’t have enough time to work out? If so, you’re not alone. In fact, not having enough time for exercise is a top complaint of many of my private weight loss coaching clients before we begin working together. But as I tell my clients, it’s always possible to fit more exercise into your busy schedule if you change the way you approach it.

You don’t always have to go to the gym or carve out 30 minutes of uninterrupted time. Incorporating fitness routines into the daily activities you are already doing can make a big impact on your health and fitness and help you reach your goals faster.

I stopped by NBC Studios in New York City to share 7 Ways to Trick Yourself Into Working Out with the Today Show audience.

Whether we’re juggling a family, career, both, or other responsibilities, we all have to get ourselves up, dressed, and on the go in the morning. We all have to see to it that our healthy meals get made, the dishes get washed, the laundry gets done, and so much more throughout the day. So I understand that many women feel as if they simply don’t have enough time to work out.

But the truth is, you do have time if you make the most of every moment and you have the confidence to believe you’re worth it!

Watch the video and read more here.

Join us for FREE guidance and support in creating healthy lifestyle habits that will put you on track to lose weight and love your body along the way! 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.

How to Stay in Shape During Your Summer Travel

Chicago weight loss coach, Stephanie Mansour, shares tips on how to stay healthy on vacation and how to avoid gaining weight while traveling.

staying healthy on vacationFor many, summer is a time for travel, fun, and adventure. Whether you’re going on a family vacation, girl’s trip, or romantic getaway, the welcomed change of scenery also comes along with a change in routine. And that change in routine often means a departure from healthy eating habits and workout schedules.

But just because you’re going on vacation doesn’t mean you should leave your healthy habits at home.

Here are a few tips for sticking to your healthy routine while on vacation:

  • bring healthy snacks with you, such as tuna packets or hard boiled eggs
  • pack a white noise machine or use a white noise app to help with sleep
  • take a probiotic to help with digestion
  • get up early to workout before starting your day

As a weight loss coach, women often ask me for advice on how to avoid gaining weight while on vacation or traveling.

What they are usually shocked to hear is that my private weight loss coaching clients not only avoid gaining weight on vacation, but they often lose weight. And it’s not because they’re restricting their diet or depriving themselves of eating out at restaurants. They lose weight because they’re sleeping better and they’re less stressed. Poor sleeping habits and stress tend to cause weight gain or prevent weight loss.

I stopped by the ABC 7 Chicago studio to share tips on how to shape up during summer travel. Watch the video for more tips about self care while on the go.

Want more tips and support in creating a healthy lifestyle that you can stick to at home or on the road? Join the FREE 21-Day Challenge with weight loss coach Stephanie Mansour for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.

Pilates Roll Over: Advanced Core-Strengthening Exercise for Flatter Abs

Pilates Roll Over for Flatter Abs and Core Strength Demonstrated by Chicago Women’s Weight Loss Coach Stephanie Mansour and Jenny Milkowski of Fox 32.

Pilates Roll Over Demonstration

Pilates is one of the best ways to build core strength, develop and flatten your abs, and strengthen your back. Core strength workouts are exercises that focus on the center of the body, which includes deep abdominal muscles, the muscles closest to your spine, especially the lower back, and the hips and buttocks

Core strengthening workouts will help you to improve your overall fitness, your ability to perform daily activities, and sports performance.  Because of the slow and controlled moves of Pilates,  a Pilates workout is easy on the body with minimal impact on the joints, which makes it a great option to ease into fitness if you are overweight or out of shape.

Many of the women I work with in my private weight loss coaching programs choose to practice Pilates because it helps them gain long lean muscles, increases their flexibility, and they are able to a enjoy a well-balanced and conditioned body with improved overall feelings of well-being. I also recommend Pilates because when you do it regularly, it can help you prevent injuries and even alleviate chronic back pain.

The Step It Up With Steph Signature Slimdown DVD includes a quick core-strengthening Pilates workout!

In addition to the physical benefits of Pilates, I believe every woman should incorporate some Pilates into her workout routine, whenever possible, because it also helps improve your mental state. Pilates requires concentration and forces you to focus on your body movements and your breath, rather than the distractions of outside stress. Research has also found that Pilates boosts brain power and improves cognitive function.

I teamed up with my favorite workout and Pilates partner, Jenny Milkowski, to demonstrate an advanced Pilates core-strengthening exercise. Watch the video below:

If you’re ready to try an advanced core-strengthening exercise for flatter abs, here’s how to do a Pilates roll over:

  • Start by laying flat on your back with your legs together and your arms at your sides, palms facing down.
  • Make sure your neck is long and your chest is open as you inhale.
  • Keeping your legs together, extend them straight up toward the ceiling until you reach a 90-degree angle.
  • Exhale while using your abdominal muscles to draw your hips and legs over your body until your legs are parallel to your chest. You will be releasing the lower back and lifting your butt off the ground with your abs.
  • Roll back onto the wide part of the shoulders. Feet should be flexed and toes should be toward the ground behind your head. Use your arms to balance you but lift primarily with your abdominal muscles.
  • Inhale and lengthen the back of your legs through your heels and flex your feet. Widen your legs to shoulder-width apart in a V formation.
  • Exhale and use core control to allow your legs to lower toward your chest while slowly lengthening your spine, rolling down, placing each vertebrae one-at-a-time on the mat, until your legs are again at a 90-degree angle — feet flexed and stretch through the heels.
  • Keeping your legs together, lower them slowly.
  • Begin the exercise again and repeat the process.

Try it and let us know what you think! Again, remember, this is an advanced core-strengthening exercise. For a quick easy-to-follow Pilates routine, grab a copy of the Step It Up with Steph Signature Slimdown DVD.

How to Get Rid of Cellulite

How to Get Rid of Cellulite

Have you ever wondered how to get rid of cellulite? If cellulite has become a problem for you,  you’re not alone. You may consider it unsightly or blame yourself for getting it, but it’s a common problem. In fact, studies have shown that as many as 90 percent of women have cellulite.

Because I’m a weight loss coach for women, women often ask me how to get rid of cellulite. It isn’t easy but it is possible to minimize the appearance of cellulite on your body. If you have cellulite, you should know that it’s nothing to be ashamed of and the first step toward feeling better about it is to love your body right now, no matter what.

Here are a few more facts about cellulite:

  • Even women who are thin, fit, muscular or athletic often notice that they have cellulite.
  • Being overweight or obese does not necessarily increase the likelihood of cellulite, but it is likely to make the divots appear larger and far more noticeable.
  • Genetics is often a factor. If the women in your family have cellulite, you are more prone to having it as well.
  • Cellulite appears lumpy because fat cells are stored right beneath the skin and push through the connective tissue and fascia.

While you may not be able to get rid of cellulite completely, there are some exercises, self-care practices, and foods that can help reduce it. I always say that it’s important to approach your cellulite reduction from a holistic and integrated standpoint.

I recently stopped by the Fox 32 Chicago studio to share some of my favorite tips on how to get rid of cellulite.

  • Lose the fat. The less fat you have on your body, the less noticeable your cellulite will be. It may still be there, but it won’t stand out as much.
  • Stay hydrated. Drink half your bodyweight in ounces and snack on hydrating fruit and veggies, such as watermelon and cucumbers.
  • Brush or scrub your skin in a circular motion to stimulate the lymph.
  • Massage the fascia with a foam roller to increase blood and lymph flow.
  • Integrate proper nutrition into your diet with healthy fats, such as salmon and sunflower seeds.
  • Pump up your exercise by working and stimulating muscles in the affected area.

Want support taking a holistic approach to health, so you can get on track to lose weight and learn to love your body along the way? Join the FREE 21-Day Challenge for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.

 

How to Do Kneeling Side Leg Circles to Give Your Booty a Lift

Kneeling Side Leg Circles to Give Your Booty a Lift as Demonstrated by Chicago Women’s Weight Loss Coach Stephanie Mansour and Jenny Milkowski of Fox 32.

Looking for booty exercises to perk up a flat butt for an overall shapely and toned look? Kneeling side leg circles will work your glutes and help you get the look you want.

As a women’s weight loss coach, many of my private weight loss coaching clients ask me how to not only lose fat but also tone up what they consider problem areas. One of the areas many women feel most self-conscious about is their rear-end. 😉

And while I firmly believe true confidence comes from within, I also recognize that you also want to do what you can to get a firm backside! 😉

The Step It Up With Steph Signature Slimdown DVD includes a 5-minute workout that targets the legs & butt!

Watch the video below as Jenny Milk and I demonstrate kneeling side leg circles.

Want to try it yourself? Here’s how to do one of my favorite butt-lifting exercises–kneeling side leg circles:

  • Begin by kneeling on a mat.
  • Place one hand on the ground and your opposite hand on your hip. For example, start by placing your right hand on the ground and placing your left hand on your left hip.
  • Raise your left leg to hip level and extend it straight out to the side.
  • Keeping your left leg at hip level, make small circles in a clockwise direction.
  • Next, do small circles with your left leg in a counterclockwise direction.
  • Be sure to keep your hips steady throughout this exercise.
  • Now adjust your position to switch legs and repeat the exercise on the other side.
  • I recommend doing 10-15 circles in each direction on each leg.

Try it and let us know what you think!

Want more fun and body-boosting exercises, including a 5-minute legs & butt workout? Grab a copy of the Step It Up with Steph Signature Slimdown DVD.