Tag Archives: weight loss coach

7 Ways to Hack Holiday Meals and Maintain Your Weight (As Seen on Fox 32)

Worried about gaining weight this holiday? Weight Loss Coach and Lifestyle Expert Stephanie Mansour dropped by Fox 32 to share a new take on weight gain. Learn seven real time tips to stop yourself in your tracks before going overboard on the holiday treats.

This holiday, learn to stop the downward spiral of guilt when you get too close to the dessert table! Here’s how to prepare for rather than fight against the potential weight gain.

During the holidays, we all make some unhealthy food choices and that’s OK. Read on to learn how to enjoy the season without going overboard.

7 Holiday Meal Hacks

1. Focus on maintaining your weight instead of losing weight. Start to consider what your New Year’s Resolution will be after all the holiday partying. What will be most important to you in regard to health and fitness?

2. Don’t step on the scale every day. The scale is your inaccurate worst enemy! I always have my private weight loss clients “measure” weight by how well their clothes fit. If your favorite pair of jeans feels looser, that’s a better gauge than a scale!

Also, use a tape measure instead of worrying about the number on the scale because muscle weighs more than fat. For example, one of the clients in my weight loss program for women lost “only” ten pounds, but dropped four dress sizes! That’s huge!

3. Plan a little affirmation escape! We’ve all been there. You’re at a holiday party and someone says something to you meant to be a compliment, but it’s really a dig. No problem, just keep a stack of positive affirmations in your purse. Pull them out in the bathroom, look yourself in the eyes, and say, “I’m awesome, I’m beautiful, I rock at life!”

4. Get in a five-minute workout. If you feel too busy to workout, don’t fret. Five minutes is 500% better than 0 minutes! Check out my Step it Up with Steph DVD for tons of great five minute weight loss workouts!

5. Change your palate, change your life! If you find yourself overdoing it at the dessert table, the first thing to do is change your taste buds. For example, go for some snap peas. They are so bland and boring compared to all the sugar on the dessert table! Change up your palate to get another taste going and stop the sugar cravings.

6. Go ahead and take a cookie! I mean it. I’m obsessed with the cookie platter. Don’t just stand there eating cookie after cookie though. Take your plate, put one cookie on it, and walk away! Enjoy it! And if you still really want a second one, go back for it.

7. Mix it up when drinking cocktails. After drinking a plain, non-sparkling wine, if you want to call it quits and not overindulge, then dose your mouth with a sparkling water. On the flip side, if you’ve been drinking bubbly win or prosecco, drink a bit of juice. This will change your mouth feel and palate and help stop the urge to go for just one more drink.

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.

Awesome Triceps Dip Partner Workout with Jenny Milkowski

Step up your workouts with the help of a partner! Health & Fitness Expert and Weight Loss Coach Stephanie Mansour and TV Personality Jenny Milkowski show you how to spice up a basic triceps dip.

Lose weight with the help of your best friend. Easy partner workouts make gym time way more fun, and even more efficient! Check out the video to learn the proper technique for this partner triceps dip.

This exercise works the core and lower body of the partner who sits in a squat against the wall, and it works the upper body of the partner doing the triceps dips.

Try ten reps each and then switch! Dip only as far as you feel strong enough to be able to come back up ten times. As you build strength, you can challenge yourself to go deeper into the triceps dip.

Remember to breathe and don’t forget to smile!

Clients in my weight loss programs for women find great success with the support and accountability of a workout partner. You can watch even more partner workout tutorials on my YouTube Channel Step it Up With Steph.

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 Step It Up With Steph.

Get Fit with These Present Wrapping Hacks (As Seen on Fox 32)

Health & Fitness Expert Stephanie Mansour brings present wrapping hacks to Fox 32 for a healthier holiday season. Learn how to turn the most common holiday task into a fun and fit workout!

You have to wrap presents, so why not workout at the same time? It might sound silly to exercise while cutting and taping up gifts, but it will help you maintain your weight loss goals (and have a bit of fun while you’re at it!).

Clients in my weight loss programs for women often tell me how much they struggle to maintain their weight and fitness goals throughout the holidays. It’s such a busy time and working out is often the first thing to go.

Try these four present wrapping hacks to work up a sweat and feel great throughout the holidays!

Step 1: Cutting the Paper
Stand on your tip toes while cutting the paper for the present. This works your calves and lower legs.

Step 2: Wrapping the Present
Hold a squat while you wrap the gift (abs in tight!). This works your core, legs, and glutes.

Step 3: To the Tree
Take the present to the tree, but first do 10 alternate lunges per leg. This is good cardio and strength building!

Step 4: Stacking the Gifts
After the lunges, you’re close to the floor, so go ahead and sit down for this next workout!

Roll back into a half roll, abs in tight, take the present and do side crosses. Do 20 and then place the gift under the Christmas tree and start the whole workout routine over again. Woohoo!

As a weight loss coach, I know it’s vital for health to take every day chores and tasks and make them more fun and active! With a little creativity, you can pursue your best health and still check everything off your to-do list!

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.

Exercise Ball and Partner Core Workout with Jenny Milkowski

A strong core is the foundation for a fit life. Weight Loss Coach Stephanie Mansour and TV Personality Jenny Milkowski partner up to bring you this simple core workout using an exercise ball.

Try this easy ab workout with a partner and feel the burn!

Great Core Workout to do With a Partner

1. Grab an exercise ball and come down onto your forearms across from your partner.
2. Pull abs in tight.
3. Stay here and balance for 30 to 60 seconds.
4. Or, for even more of a challenge alternate lifting your legs up in the air then placing them down.

There are so many health and fitness benefits to building a strong and stable core. It improves posture and balance, and is connected to everything you do in life.

With the help of a workout buddy you can meet your weight loss goals together with challenging but fun partner workouts. Clients in my weight loss programs for women swear by the power of accountability!

So if you’re struggling to get to the gym, just call up a friend and hit up a playground with both of your kids or even your living room floor for some quick and easy workouts that will leave you feeling pumped and strong!

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 Blast More Calories with 3 Simple Moves (As Seen on The Jam)

Stephanie Mansour is helping Jordan over at The Jam lose weight this holiday season. Like many of us at one time or another, he’s hit a plateau and wants to know how to break through and get the results he craves. Learn how to step up your workout in a few simple moves with these three great cardio burst exercises to get you back in shape.

One woman in my weight loss program for women lost 80 lbs in just 12 weeks when she incorporated these exercises in between her strength training workouts!

You too can blast more calories, break through plateaus, and make the most of your workouts by getting creative with your cardio. As a health and fitness expert and weight loss coach, I know how discouraging it can be to “flat line” in your weight loss goals.

A lot of clients in my weight loss programs get their cardio in before their strength training workouts, but that’s a surefire way to plateau. Step up your workouts by doing cardio in between your strength training and drop the pounds fast!

How to Blast Calories in 3 Simple Moves

Do 30-60 seconds per cardio burst and get on your way to losing weight and making it last!

Line Jumping
Pick a line at home or at the gym and step back and forth over it. Pick up the pace!
If you’re ready for more of a challenge, jump your feet back and forth! After about ten seconds, pick up the pace. Go fast, fast, fast! Challenge yourself with a friend and race each other.

Knees Up to Chest
Walk in place while raising your arms up and down above your head. Step up this workout by running in place. These movements confuse your body and help you bust through the plateau and start shedding pounds again!

Squat Shuffle
Squat down, squeeze your abs in tight, relax the shoulders and then—do an NFL shuffle! Pitter-patter back and forth with your feet quick, quick, quick! Phew! You’re gonna feel this one and it’s gonna be great!

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

Forget Losing Weight During the Holidays. Instead, Focus on Weight Maintenance (As Seen on Fox 32)

Weight Loss Coach Stephanie Mansour and Fox 32 discuss why the best thing you can do at the holidays is to  focus on maintaining your current weight instead of trying to lose weight! With cocktail parties filling up your calendar, don’t worry about trying to make healthy choices during festive events; instead, focus on other small moments in your day that you can control.

Don’t set yourself up for failure by trying to lose weight over the holidays. The reality is we all eat and drink more at holiday parties than we normally would. So, why fight the facts? I encourage all my clients in my weight loss programs for women to focus simply on maintaining not gaining weight for the next five to six weeks.

How can you do that as well? Well, the main thing is to make your new goal: weight management and feeling confident in your choices. Here are three ways to make confident choices and to feel in charge even amidst the holiday chaos and temptations!

Use a Calendar
Don’t track workouts or meals. Use a calendar to track all your social activities! Remember it’s just a fact that on these days you will be eating more unhealthy foods and drinking a couple more cocktails.

Give yourself permission to enjoy yourself at the party, and focus on healthy choices you can control at other points in the day.

Weight Maintenance Pro Tip: If you do want to make healthier choices at cocktail parties, choose sparkling water with a splash of fruit juice as a mixer instead of sugary carbonated beverages. Also go for clear liquors or wine as both options are an easy way to cut out tons of unnecessary calories.

Things You Can Control
Out at a dinner with colleagues and don’t want to make a scene by just ordering a salad? I get it. Order your main entree and then just ask for a side of vegetables! This way you can splurge with your colleagues while keeping some control of your health with a nutritious vitamin and fiber packed side option.

On the run in the morning with no time to make a healthy breakfast? Make a smoothie with fruits and green leafy veggies and stick it in a to-go cup.

Workout LESS
You heard me! Why try to schedule a 45-minute workout when you’re struggling enough as it is to check everything else off your to-do list? The holidays are a hectic time, so ditch your normal workout routine and go for a 15 minute workout or even a five-minute workout. You can even check out my workout DVD. It features a whole bunch of five minute workouts from Pilates to core to arm workouts and more.

Doing a five-minute workout is enough to get your mind in gear and help you feel accomplished and awesome! When you do a mini workout, your brain gets happy and you automatically feel proud and accomplished, which means— you’re even more likely to make healthy choices throughout the day!

Go for anything that makes you feel good. Try foam rolling or meditation or a walk in nature—anything that helps you feel in charge of your time and holds you accountable to health.

Remember—don’t stress! Just maintain. Happy holidays!

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 Day Turkey Workout (As Seen on Fox 32)

Weight Loss Expert Stephanie Mansour dropped by Fox 32 to share a fun Turkey Workout to do with your family on Thanksgiving Day. Before you cook your frozen bird, take it for a spin around the kitchen and burn some calories with these four easy workouts!

Remember, after you stuff your face this Thanksgiving you can always step it up and get back in shape before New Year’s! Clients in my weight loss programs for women learn one key to a healthy lifestyle is knowing when to indulge and when to stick to the plan. That’s why they have so much success shedding the pounds and building strength between Thanksgiving and Christmas!

4 Fun Turkey Day Exercises
These workouts prove exercising doesn’t need to feel like a burden or a chore! As a weight loss coach, I love mixing up my workouts with fun and funny challenges that bring family and friends together to stay healthy and happy all year long. I recommend a 7-10 lb turkey, but you can also grab a lighter weight Cornish Hen if you’re still building up strength!

Turkey Cutter
Grab your Butterball and hold it high! Lunge to the side and bring the turkey down. Then twist, pull abs in, press up while lifting the turkey high. Repeat 10 times per leg! This works the arms, legs, and core!

Stuff the Turkey
Stand with feet slightly wider than hips. Hold your turkey in front of you with bent arms. Squat down while pushing the turkey forward. Stand up pulling the turkey back to center. Repeat 10 times.

Toss the Turkey
This partner workout is a great ab exercise. Sit down with your partner with your feet facing each other. Lean back halfway and have your partner toss you the bird. Catch the bird and then as you crunch up toss the turkey back to your partner! 10 turkey tosses per partner!

Turkey Balance
Stand in a wide squat and then lift onto your tip toes. Pull your abs in tight. Hold the turkey in front of you and press up to standing (still on tip toes) and lift the turkey high above your head. Come down into a squat and pull the turkey down to center. (If this feels too advanced, you can forget the turkey and just lift your arms with no weight in them.)

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 Detox (As Seen on Fox 32)

Fitness Expert & Weight Loss Coach Stephanie Mansour shares ways to detox after the big Thanksgiving feast. Learn how to go from bloated to shrunk in no time at all with anti-inflammatory foods that support detox and weight loss.

Clients in my private weight loss program for women actually lose weight after big holiday meals! Surprised? It’s because motivation to do a detox is high after all that indulging, so while they’re cleansing their bodies to decrease the bloat and feel good, they’re also shedding the pounds at the same time.

Check out these quick and easy ways to detox after a big meal.

Four Easy Ways to Detox

Start with Juice

Give your body a rest with a morning juice detox! Buy juice at the store or make your own. The best juices have greens in them, so add spinach, kale or collard greens if you’re making your own. Green leafy vegetables help flush out toxins because they are anti-inflammatory.

Don’t forget to add seeds. You can use chia seeds, flax seeds, or even pumpkin seeds! Seeds provide fiber to help you feel fuller longer.

Think Lean, Lean, Lean

Thanksgiving was all about enjoying the breadings and the sauces, but now it’s time to look away and eat clean. Forget the breadcrumbs and fried yumminess, go for a plain steak or chicken breast with nothing extra added. Add some of the greens you use in your morning juice to your dinner meal and you’ll be golden!

Spice Things Up

Don’t worry. Eating clean and lean can still be delicious! Turmeric, ginger, and garlic are amazing spices because they have strong anti-inflammatory properties and speed up your metabolism (and they taste great too!). Remember to stay away from salt though! These spices will help flush out all the excess sodium in your body after Thanksgiving.

Mix up an olive oil and ginger-garlic dressing for your greens. Or, try chopping up garlic, ginger, or turmeric to add to a pan of veggies for roasting or to sauté in a skillet with other food.

Focus on Hydration

Drink half your body weight in ounces of water every day! Water supports your detox organs and helps them flush toxins and excess sodium out. Your urine should be nearly clear whenever you use the restroom.

Flavor up your water with a squeeze of fresh lemon, or add other fruits to a large pitcher to create an yummy infusion.

You can also try a special Detox Tea or take a Ginger Supplement to help you hydrate and flush your body.

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 Healthy Snack Hacks for the Workplace (As Seen on The Jam)

Whether you’re stuck in a cubicle or carting your kids around all day, snacks can sabotage your health goals! That’s why The Jam brought in Health & Fitness Expert Stephanie Mansour to give some healthy snack hacks for the desk or on the go.

The workplace is full of temptations! From vending machines to homemade treats that your coworkers bring in, it’s easy to snack in all the wrong ways. When you’re grinding through, it’s so important to keep healthy snacks on hand so you don’t binge on sugary and carbo-loaded snacks.

Check out these three ways to snack better and eliminate the midday crash.

An Apple Isn’t Enough
As a weight loss coach, I’ve learned that most people think eating a piece of fruit is enough to count as a healthy and satisfying snack. It’s not.

Remember this golden rule of snacking that I always tell my clients in my weight loss programs for women—Always pair your fruit with a protein.

Think almonds, walnuts, peanuts or a nut butter. Protein takes longer to digest so it keeps you sated longer.

Pre-Pack Dips so You Don’t Overeat
Hummus with your favorite veggies is a great workplace snack. However, dips will break your caloric bank if you overeat!

Portion out two tablespoons of hummus into individual snack containers before work and serve up a couple of full servings of different veggies in baggies to take with you. Carrots, cucumbers, broccoli, sugar snap peas and okra are great with hummus!

Not All Protein Bars are Created Equal
You want a protein bar with at least 10 grams of protein in it. For example, it’s common that some bars only offer about 3 grams of protein per serving but if you snack on a Vega One Bar you get 12 grams of protein. Always check the nutritional label!

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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Which Candy is the Best Choice? (As Seen on ABC Chicago)

Health & Fitness Coach Stephanie Mansour breaks down common candy favorites to give you recommendations on which to opt for as the Halloween bowl sits tempting you after the holiday! Indulge your sweet tooth and stick to your weight loss goals at the same time!

It’s not just kids who love Halloween candy. If you’re tempted to dip into the candy bowl but are concerned about weight loss—good news! You can enjoy sweet treats and stay slim through the holidays with smarter candy choices.

You Can Eat Candy and Stick to Your Weight Loss Plan

Yeah, you heard me! And I’m a weight loss coach so you can trust I know what I’m talking about! Sugar in moderation is absolutely fine. My goal for all the clients in my weight loss programs for women is to simply change their mindset about candy and cravings.

You see, when your body is low on fuel it craves more sugar and carbs and you’re more likely to eat a lot of sweets and fast. Give your body some good fuel first and the craving will subside. Then you can indulge your sweet tooth with a piece of candy rather than the whole bowl!

Remember to eat it slowly, savor it, and pretend it’s the most expensive piece of candy in the world!

Fuel Up on Protein to Avoid Sugar Cravings

Enjoy the sweets without feeling those intense sugar craving by eating a balanced diet of protein, fruits and vegetables. Before rewarding yourself with a chocolate bar make sure you eat some protein first. It’s as easy as that.

Which Halloween Candy is Healthier?

M & Ms Vs. Peanut M & Ms

While peanut M & Ms have more calories they also have more protein! And that’s a win!This means, if you’re going to eat sugar might as well give it some good protein at the same time because it is healthier than just sugar alone.

Milky Way Vs. Snickers Bar

Again, Snickers Bars have nuts so they have more protein making it the healthier option over a Milky way. Make sure you stick to a snack size serving though instead of a full-size candy bar.

Gummy Bears Vs. Sour Patch Kids

The less sugar and the fewer ingredients—the better! Regular gummy bears have ½ the grams of sugar as Sour Patch kids. They have the same number of calories, but avoiding excess sugar is what keeps you healthier.

Peppermint Patties Vs. Peppermint Candies

One mini Peppermint Patty is 120 calories or you could eat three peppermint candies at just 60 calories! Based on calorie count, peppermint candies are better. If you’re craving chocolate though, go for a dark chocolate Peppermint Patty over other white or milk chocolate options because it has antioxidants and less cream and sugar.

Kettle Corn Vs. Candy Corn

Get your sugar fix and a satisfying crunchy snack with Kettle Corn! Make your own and pop it in your microwave and save yourself at least 50 calories compared to candy corn. Kettle Corn has a lot less sugar and is good source of fiber!

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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.