Tag Archives: weight loss goals

Common Resolution Roadblocks and How To Succeed At Your New Year’s Goals (As Seen on Fox Chicago)

You came into the New Year strong and inspired. You picked lots of lofty New Year’s Resolutions and were feeling pumped up to accomplish them. Fast forward a week into the new month and you’ve hit a snag…now what? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour stopped by Fox studios to discuss common resolution roadblocks and how to work through them.

I love chatting with my private weight loss clients about their goals and intentions for the new year and helping them break down their long-term goals into smaller ones. At this time I also like to discuss with them what stumbling blocks may come up during their journey and methods to stay on the path of consistency!

4 Common Resolution Roadblocks

  1. Not visualizing the goal
  2. Injuries (old or new)
  3. Comparing yourself to others
  4. Not making corrections and just giving up instead

Visualize Your Goal

Is your goal to lose 10lbs? Increase strength? Both of these are great goals, but you need to get specific! Visualize how you want your body to look, what clothes you want to wear, etc. Think about picking up and lifting more weight, focus on what muscles you want to grow, how do they feel?

Say Bye-Bye To Pain

An old injury flaring up and causing you pain can significantly slow your fitness progress. Or if you haven’t worked out in a while, it’s possible that getting back into it you may push too hard leading to a new injury! Stay on top of your physical health this year by getting these injuries checked out by a professional.

If you’re local to the Chicago area, I can’t recommend the incredible staff over at Delos Therapy enough. Delos is having a tremendous impact on the industry with their unique approach to muscular therapy. They now have four locations open in Chicago, and are all about restoring pliability to your muscles! I know the owner, Eric, he’s the co-founder and an amazing Muscular Therapist who has helped me with my neck mobility and tennis game.

Don’t let an injury keep you sidelined, look into pain management as soon as possible, and the best part? Your 1st appointment with Delos will be an evaluation and session and it’s complimentary!

Stop Playing the Comparison Game

A piece of advice I put into all my weight loss programs for women: Remember that your personal fitness journey is your own. It’s going to have its own unique ups and downs, it’s going to look completely different from anyone else’s journey. Treat yourself kindly, allow yourself time to see and feel the physical changes.

Don’t get caught up mindlessly scrolling social media and feeling discouraged that you don’t look exactly like someone else. Don’t feel bad if you see someone stronger than you in the gym, be happy for them and excited for your own progress— it’s coming!

Don’t Quit!

This last piece of advice is a BIG one. You need to be flexible in your weight loss program and with your fitness goals. The keys to long-term success are consistency and never giving up. Instead of quitting yourself learn to course-correct and keep moving forward!

Ditch your all-or-nothing mentality. If you missed a workout, immediately reschedule it for later. Ate fast food instead of your meal prep? Hey, it’s okay! Move along and maybe eat an extra serving of veggies. Don’t spiral out of control, just hop right back up and get on the wagon again.

……………………………………………………….
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

 

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.

The Five Easiest Ways to Get Motivated to Work Out

Let’s face it, many of us just don’t feel motivated to work out. There’s always something better that comes up, an event we’d rather go to, the fatigue that sets in after a long day at work, or the fact that we just don’t feel like it.

So, what should you do when you’re running low on motivation? Here are the FIVE easiest ways to get motivated to work out:

1. Make a checklist and make sure that you know your goals.

– Map out your goals and make a checklist so that you can track your progress.

– Are you aiming for 4 times per week? Then mark the days on your calendar the week prior and include your workout time as a concrete, planned part of your daily life.

2. Set realistic goals for yourself.

– Many times we fail at achieving our goals because they are unrealistic. Make sure you set realistic goals so that you can achieve them in a realistic way.

– For example, if you haven’t been to the gym in a year, it is unrealistic to commit to going five days a week for an hour.

– Instead, ease back in to working out so that it becomes a natural part of your life, instead of an “all or nothing” event.

3. Get a workout buddy or accountability partner.

– Motivate each other to stick to your goals and get off the couch, even though it would be much easier just to stay there.

– Knowing that someone else is counting on you for motivation is a sure way to stay on track, keep your word, and meet them at the gym.

– If you can’t find an actual workout buddy, get an accountability partner: a friend or someone who checks in to make sure you are staying on track with your fitness goals and workout times.


4. View working out as stress RELEASE, not a stressful part of your day.

– Try viewing going to the gym as a stress RELEASE. (You know how great you feel afterward.)

– Working out as been proven to release feel-good endorphins that leave you in a happier and more energetic mood afterward, regardless of how you felt before working out.

5. Grab a book or a magazine and go slower than usual.

– Physically not feeling like working out? Are you really tired or just worn out? Feel like you have a little bit left in you, but not enough for a “great” workout? Just because you can’t pump iron full force doesn’t mean you should skip your workout.

– Instead, grab a book or a magazine and head to the gym. Do some cardio, more slowly than usual, and start reading. You will get yourself into the habit of going to the gym, moving your body, and carving out that “me” time. Try not to judge your workout and just work with your body and how it’s feeling that day.

By making working out more fun and viewing it as a commitment to yourself, you will be more likely to not only hit the gym, but also make this a sustainable and maintainable part of your everyday life.

Need more of a motivational boost? Women everywhere use my 30 Day Workbook to Step It Up mentally. You can too.

[book]
[constantcontactapi formid=”2″]