Tag Archives: weight loss coach

Goblet Squat for Beginners (as seen on self)

Even though you may not realize it, squats are used in your day to day life! You do them when you sit, stand, or even pick up objects from the floor! Celebrity trainer, Don Saladino of Drive495, recommends that those just beginning their fitness journey utilize goblet squats in order to improve their squatting form.

A goblet squat consists of going a squat position while holding either a kettlebell or a dumbbell at your chest level. Adding the extra weight to your squats can actually help you as a beginner because it makes the squat movement easier as well as to help improve your range of mobility. James Brewer, a NYC Spin and TYX instructor, says that goblet squats also help to work on your grip strength! 

Goblet squats are great for most people who want to workout on the go – no matter the skill level! They are perfect for people who are new to the gym as well as those who are frequent gymgoers. However, if you have injuries that can be aggravated by a squatting movement, it is best that you check with a doctor or physician before proceeding with a goblet squat. 

If you’re interested in learning exactly how to do a goblet squat, check out this article from SELF Magazine! Click here. 



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


Weight Loss Coach for Women on Today Show XM with Hoda Kotb

Earlier this week Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour was interviewed on The Hoda Show. The subject? Hot tips for making your weight loss and fitness resolution dreams come true!

Don’t have a SiriusXM subscription? No worries! Click this link to hear my fun interview with Hoda Kotb for free!

#1- Cut Your Goal In Half

You heard me! Whatever your goal is, just cut it right in half now. Is your goal to work out four days a week? Start with two. Or maybe to eat seven servings of fruit and veggies everyday? Start with getting in three to four servings first. Want to lose ten pounds? Start by losing five.

Many of my private weight loss clients are incredibly successful women, so this is a tactic I love to use for building confidence in high achievers. If you prove to yourself you can reach half your goal you’ll gain such a confidence boost and be extra devoted to accomplishing the next half!

#2- Track Your Every Move

Set yourself up for success. Use planners, calendars, color-coding, etc. Anything that you know will work for you. Come up with an exact protocol for what needs to happen in order to reach your goal, and when it needs to happen and even the how it needs to happen. Then keep track and check off the steps as you complete them.

Ex: One of your steps for healthier eating could be as simple as investing in quality meal containers so that meal prep is easier for you to sort out!

Ex: If you need to get more sleep, set a bedtime and stick to it! Set an alarm to have a cup of tea beforehand, so you’ll be relaxed and ready to snooze.

#3- Be More Flexible

Even though you have a perfect plan to follow, be flexible towards anything that happens that stops you from following your instructions to a T. Shake off the rigidity, abandon your all-or-nothing mentality. This is your journey and things may come up.

For instance your work schedule gets changed and you can’t get to the gym in the morning anymore. Instead of feeling like all is lost, try working out at home. Meeting ran long and you missed your spin class? Hit up that relaxing evening yoga class instead (and then you might literally be more flexible!).

For home workouts and yoga check out my Step It Up with Steph DVD.

#4- Celebrate Small Victories

Remember that you’re on your own side and then act like it! Did you work out today? Do a little dance! Ate an extra serving of leafy greens, high five! Celebrate every little success and you’ll find living a healthy lifestyle so much easier because of all the positive reinforcement. Every time you are able to perform more cardio or lift more weight you should be excited, so go ahead and congratulate yourself!

Happy Goal-getting!

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 Go From Crappy to Happy at Work (As Seen on WGN Chicago)

It’s time to turn that frown upside down! Many of my private weight loss clients have demanding jobs in corporate America. In fact, one of my clients who lost almost 90 lbs in just 3 months was working a full time and very demanding job while she was losing weight! It is possible to stay on track and to stay focused and positive even when you’re working crazy hours.

Here are my tips for how to get happier at work.

1. Let go of your annoyance.
Just get a bunch of work dumped on your desk? If you’re feeling annoyed, shrug your shoulders up towards your ears and then blow out a bunch of air from your mouth. Physically separate yourself and get rid of your negative energy through your body and breath.

2. Get physical (in a safe way) when you’re angry.
Dealing with a frustrating co-worker, and feeling angry? Try this! Squeeze your hands into a fist as hard as you can for 5 seconds, then shake them out. Repeat 3 times.

3. Train your brain to be happy.
Simply in a bad mood and you don’t know why? Here’s a silly easy way to flood your brain with happy hormones! Take your fingers and physically move your mouth into a smile. Hold this for 10 seconds to signal to your brain that you’re happy. Smiling, even if you don’t feel like it, actually activates the release of the feel-good neurotransmitters: dopamine, endorphins, and serotonin!

4. Indulge in foods with set limits.
Bored at work and reaching for the candy jar? Stash some dried fruit in your desk or have a dark chocolate bar ready to break off one square at a time – it’s very hard to overeat with 70% cocoa chocolate! Too bitter, but satisfies the sweet tooth and increases dopamine levels to give you that quick fix of feeling happy.

5. Chew it out.
Feeling sluggish after lunch? Reaching for your mid-afternoon coffee fix? Think again. That coffee may wake you up so much and any caffeine after noon can sabotage your efforts to go to bed at a decent time at night. Instead, stimulate your mind and digestion by chewing on something crunchy with protein. Keep carrots + hummus or pistachios that you have to peel or sliced apples and almond butter to give you that crunch but also that protein you need to keep your energy levels up.

6. Have a purpose for your office stroll.
Feeling fatigued or tired after not getting enough sleep? Stand up and walk to the water cooler or bathroom – have a goal in mind – it’s not enough to just tell yourself you’ll get up and walk around the office. Sure, exercise helps your mood and energy levels, but in the moment it’s not enough motivation to get you up. So tell yourself that drinking enough water is imperative to weight loss and health (it is!) or that going to the bathroom is something you should be doing a few times throughout the day for your health!

7. Blast your favorite tunes.
If you’re about to quit your job or throw it all in the towel, it’s time to play your favorite song. Get a go-to anthem that pumps you up. I love changing up my current favorite song weekly to make sure it’s fresh and I stay excited to hear it.

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.

Athleisure Fashion & Workout Clothes for Every Workout (As Seen on Fox Chicago)

Health & Fitness Expert Stephanie Mansour stopped by Chicago’s local Fox TV station to talk about how to get motivated to work out even when you don’t feel like it! As a private weight loss coach for women, Steph knows the importance of feeling good about yourself before even stepping foot into a gym. Check out this video for ideas on what types of workout clothes are best for your workout:

Our first model is wearing a look that’s great for Yoga & Pilates. For each of these, you want a layer underneath that won’t roll up when you’re in downward facing dog or going upside down. You also want slip-on shoes so you can slide them off easily and just walk barefoot into the studio.

Our second model is a guy! I’ve got a guy’s look to show you because men workout too! This look is great for cycling and spin classes as well as high intensity interval classes. The pants are stylish but still comfortable and allow for movement, and the running shoes that tie up are perfect for a long run or a cross training workout.

Our third model is this adorable young lady. We can’t forget teens! This model is wearing a great look that she can wear to school and then to after school activities, or on the weekend to run errands and then go to a play date with friends.

Finally, my look is a versatile one. I LOVE going from a workout to brunch with friends. The black pants are slimming, and I can throw on boots or booties to dress it up!

Our private wellness programs for women focus on weight loss and incorporate personal training, yoga, Pilates, and body image coaching. Steph is the best weight loss coach for women because of her holistic approach. She also has a doctor-approved diet program just for women who want to lose weight quickly and safely. Steph has been called the best personal trainer in Chicago, and works with women all over the country in her private weight loss programs.

As a wellness consultant, Steph is an on-air Health & Fitness Expert as well as a corporate wellness speaker for many companies. She loves going on TV to share her passion for health, fitness, and weight loss.

If you’re looking for more workout inspiration, make sure you join my FREE 21 day challenge at stepitupchallenge.com.


How to Safely Lose 20 lbs by Memorial Day (As Seen on The Jam)

If you’ve made a commitment to weight loss or health in 2018, you’re not alone! Dreaming of your swimsuit body already? Fitness and Nutrition Expert Stephanie Mansour dropped by The Jam to show you how to lose 20 lbs by summer.

Check out my Four Pillars of Holistic Health to stay in the zone and motivated to keep your New Year’s resolutions!

Pillar 1: Nutrition
Pick a nutrition plan that works for you. You can be on a vegan or paleo diet or the Atkin’s or a low FODMAP diet—it doesn’t matter! I know, as a Weight Loss Coach, that the most important thing is to get in tune with the science of your own body!

The goal is to lose 1-2 pounds per week, so the most important thing you can pay attention to (no matter your diet) is regulating your blood sugar. Be sure to eat a protein with a fruit or veggie every few hours to keep sugar and carb cravings down.

Pillar 2: Emotional Health
Maybe you had a great day and stuck to your diet and hit your caloric intake! Hurrah! But then you find yourself bored and alone at home on the couch. What do you do? You start eating!

If you find yourself eating out of boredom, stress, sadness or any other emotional reason, then write down what you’re feeling in a notebook. Once you are in tune with your emotions and understand what is causing you to eat, you will be able to cut back on the excess. Knowledge is power!

Pillar 3: Reward yourself
Treat yourself to things that support your health and fitness. When you reward yourself with something like a new pair of workout shoes for trail running or a stylish tote, like this trendy bag from Holly and Tanager, that you can take straight from work to the gym, you’ll feel really good about continuing to exercise and eat right.

Pillar 4: Physical Health
Keep your fitness routine fun and fresh. If you’re bored at the gym or your strength training circuit no longer gives you the results you want, try something new.

My free 21-day challenge offers full workouts, and I have my Step it Up With Steph DVD with tons of various cardio and strength exercises you can try!

Beat the winter blues with the new KINOMAP! This awesome app digitally transports you to sunny and beautiful landscapes around the world with over 70,000 miles of trails for cyclists, runners, or rowers!

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.

The Best Supplements, Foods, and the #1 Yoga Move to Cure a Hangover

Health and Fitness Expert Stephanie Mansour swung by ABC Chicago to share easy hangover tips and tricks to get you back on your feet after a night of cocktails.

Click to Watch Hangover Cures As Seen on ABC Chicago!

Even if you don’t drink a lot, sometimes just one glass of bad wine can leave you nauseated come morning! If you’ve been following a weight loss program, your tolerance for alcohol has probably gone down too, leaving you more susceptible to hangovers.

Here’s exactly what you can do the morning after a party to cure a hangover and feel better fast!

Hydrate Up
Step up your hydration game and chug some coconut water or watermelon juice. Drink little sips of water consistently—up to one liter per hour to properly rehydrate your body.

Avoid sugary sports drinks and don’t give into the temptation of coffee! Coffee is a diuretic and actually increases dehydration.

Soothe Nausea
If you’re really nauseated and need to take some OTC medication, go for it. Here are some easy, natural options as well:

Peppermint Altoids: Peppermint soothes and settles the stomach.

Ginger Chews: Ginger is amazing! It cures indigestion and reduces nausea.

(Pro Tip: Try grating some fresh ginger into a cup of mint tea as well!)

Green Tea with Mint: Soothing, comforting, and hydrating! Drink the tea but also inhale the aroma deeply for an added therapeutic benefit.

Eat Right
Your body is depleted of potassium and your liver is working overtime to process the alcohol from the night before. Restore vital nutrients and boost liver functioning by getting plenty of green leafy vegetables like my favorite—arugula! Hate eating veggies? Drink a green juice instead!

Bananas with oatmeal or some eggs and toast are easily digestible and full of the vitamins and amino acids your body needs to cure a hangover and recover from a night of drinking.

Sweat it Out
If going to the gym sounds like way too much effort, then here is a less intense option! This yoga move is a great trick to ease hangover symptoms.

The Forward Fold: Stand up slowly and bed at your waise as you fold forward. Let your head dangle and your chin reach your chest. Hold on to opposite elbows and just dangle and breathe for at least 60 seconds. Sway gently from side to side to massage your internal organs and keep things flowing (this helps them detox after a long night!). This yoga pose releases tension in the neck and head, it helps regulate blood pressure, and can soothe a headache.

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.

5 Ways to Sneak in a Holiday Workout (As Seen on Fox 32)

Health and Fitness Expert and Weight Loss Coach Stephanie Mansour stopped by Fox 32 to share five great ways to sneak in a holiday workout. If you have presents to wrap, veggies to cut, and holiday parties to attend these workouts are for you!

These no-excuse workouts will help you feel positive about your weight loss goals even if you don’t have time to hit the gym. My clients in my weight loss programs for women often get in a cycle of guilt for not maintaining their fitness routines during the holidays, which then makes them feel badly about themselves, which then just makes them binge eat more!

Here’s how to break the cycle and step up your holiday fitness with five easy ways to sneak in a workout. (Psst, there is a BONUS sixth workout!)

Present Wrapping Workouts
Do calf raises while wrapping presents! With your abs in tight, come up and down and up and down on your tip toes.

After the gift is wrapped, spread your hands wide on the counter and do 10 table top push-ups. Repeat with every gift.

Kitchen Prep Workouts
For every vegetable you chop, do a lat pull down. Hold your arms high above your head like you have dumbbells in them, then squeeze your shoulder blades together and use your lats to pull your arms down into a cactus position at your side. Raise and lower ten times.

Next, open the arms out away from you in a ‘T’, palms facing back, and squeeze your shoulder blades pulsing your arms back and forth.

Both of these workouts improve your posture and alignment to help you feel amazing in your party dresses!

Cocktail Party Workouts
Workout while at a holiday party? You bet!

Grab your cocktail and while you mingle with your friends, pulse your abs in and out! This is a great core workout and no one will even know you’re doing it!

Tone your tush while mingling at parties! Tighten your butt cheeks while you walk around to help tone your glutes. When standing still and chatting, continue to squeeze them together for a sneaky (and effective!) booty workout!

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 Beat the Airplane Bloat (As Seen on Fox 32)

There’s nothing worse than finding you’ve gained inches on your waistline after a day of travel! Health & Fitness Expert Stephanie Mansour dropped by Fox 32 to share five ways to beat airplane bloat this holiday season.

Many of my private weight loss clients are consultants and they travel a lot for work—even more so at the holidays to visit family! As a weight loss coach, I also travel a lot for speaking engagements so there’s no way I can walk into a meeting bloated and be taken seriously!

Here’s how I walk my talk and how you too can learn to eliminate bloating and discomfort during travel.

5 Ways to Beat Bloating During Travel

1. Avoid Certain Veggies
Cruciferous vegetables, like cabbage and broccoli, should be avoided at all costs before and during travel. They are the hardest to digest and increase gas and bloating. Vegetables like these are great for weight loss, but if you’re just starting to increase your veggie intake hold off until after the busy travel season to let your body adjust.

Instead, if you’re looking for immediate flattening and debloating eat cooked vegetables as they are easier to digest. Go for sautéed leafy greens like spinach and avoid raw veggies and salad.

2. Drink Plenty of Water
Water helps decrease bloating because it flushes you out. The goal is to go to the restroom at least once for every hour you’re on an airplane. When the flight attendants come by to offer you drinks, ask for two glasses of water instead of one and you’ll be sure to stay hydrated!

3. Travel with Protein
Eat foods low in salt to prevent bloating. Protein bars or protein packets are easy to pack and open for a quick snack (I love this plant-based, low sugar protein mix!).

Protein speeds up your metabolism, helps you burn fat, and regulates your blood sugar levels so you won’t crave those salty foods and sugary airplane snacks attendants hand out!

4. Take Probiotics and Digestive Enzymes
Always keep a digestive enzyme on hand when traveling and be sure to take a probiotic regularly. Both flush everything out and get things moving so you don’t have to worry about the pain, discomfort, and embarrassment of a bloated tummy.

5. Do the Twist
Sitting for hours in a terminal, on the plane, and in a shuttle or cab can wreak havoc on your digestive system. To help keep things moving along, get up every once in a while and twist from the hips.

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.

Activate Your Core: Double Plank Partner Workout with Jenny Milkowksi

Ready to step up your core workout? Weight Loss Coach and Fitness Expert Stephanie Mansour teams up with TV Personality Jenny Milkowski to bring you a challenging double plank partner workout.

If you can do a plank on your own on the floor for a minute, try taking your core workout to the next level. This double plank is intense and so amazing for building strong abs, strong back muscles, and strong shoulders and wrists. You can’t go wrong with this fun and challenging partner workout.

Watch the video to learn the technique then grab your bestie for a fun fitness challenge. I’m always coaching my clients in my private weight loss programs for women to rethink health and fitness to make it more fun.

The best way to lose weight and make it last is to switch up your workouts and find creative ways to challenge yourself and keep healthy habits at the front of your mind all day long.

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.