Tag Archives: weight loss

How to Make Your Weight Loss Goals Happen (As Seen on Today.com)

Chicago’s best weight loss coach for women is also a Today Show online contributor! In her latest article, Steph talks about three ways to make sure your New Year’s Resolutions stick.

You can read the article HERE.

In this article, professional life coach and wellness expert Stephanie Mansour talks about three of the things her private weight loss programs work on with her clients.

Her weight loss programs for women include much more than these three items, but these three are key to get in the right mindset in order to lose weight. If you have had a hard time losing weight, or have had a hard time reaching your goals, check out the article!

The best way to lose weight is to focus on it throughout the day and to make slow but steady changes to your lifestyle. Steph’s private weight loss programs for women have helped women in Chicago and beyond lose weight fast and most importantly, keep it off.

If you are looking for a wellness coach, personal trainer, yoga instructor, or Pilates instructor, you’ve found the best personal trainer in Chicago and beyond!

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.

Healthy Hacks to Get Fit in the Kitchen with Dreamfields Pasta

As a health & fitness expert, my goal is to make getting in shape and exercising more fun. Part of that is finding ways to incorporate exercise in your daily activities! So I teamed up with Dreamfields Pasta to create some exercise videos that you can do when you’re coming home from the grocery store and in the kitchen!

 Bicep Curls

Overhead Presses

Counter Push-Ups

Calf Raises

Kitchen Squats

Side Curls

 

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.

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 Avoid the Belly Bloat During the Holidays (As Seen on ABC 7)

Health and Fitness Expert Stephanie Mansour swung by ABC 7 to share easy ways to ease bloating and help nausea during the holidays. Get health tips to aid digestion and soothe your stomach during the season you need it most and all year long.

Click here to watch How to Avoid the Belly Bloat During the Holidays.

Before I make diet recommendations to the clients in my weight loss programs, I first encourage them to start by tuning in to their own body.

Take a moment to tune into your own body and take an internal compass of where you’re at. Ask yourself these questions:

Do I look at my health as a whole? Am I ready to make holistic changes?
Am I always bloated and uncomfortable? Or, just after eating certain foods?
Am I ready to finally make choices that help me feel good all the time?

There is no right answer. Just know where you fall and then read on.

How to Get Regular
Sometimes it’s super hard to tell if your IBS symptoms are the real deal or just the discomfort from another issue (like a dairy sensitivity or unable to process certain carbohydrates). Consider eating foods from a low FODMAP diet (like these Happy Bars) or taking a lactose enzyme supplement before diving headfirst into a cheese platter.

The easiest place to start, no matter if you are diagnosed with IBS or not, is to incorporate a probiotic into your daily regimen. Get on a schedule and when you’re rushing around, keep protein bars on hand so you don’t go for greasy or fried foods when hunger pains start in.

The Short of It
Talking to your doctor, taking a probiotic, considering low FODMAP diets—all these support long-term health. So what do you do in the moment of a painful bloating or nausea episode?

Drink plenty of water—half your body weight in ounces each day. (Remember, don’t drink water 20 minutes before or after a meal or that will increase digestive discomfort!).

Eat leafy green vegetables like spinach, kale, and swiss chard.

Use a heating pad and take deep breaths.

Sweat it out! Working out is proven to help decrease bloating and ease discomfort. Try the five-minute fat blasting workouts in my Step It Up With Steph DVD.

Knockout Nausea
Ginger or mint tea is very easy on the digestive system and helps eliminate nausea fast! If you are prone to motion sickness, bring some ginger chews or ginger supplements along on your holiday road trips for relief (or use as natural and effective hangover remedies!)

Keep a journal to track what foods make you feel nauseated and/or bloated. This will help with your long-term health goals as you learn to identify foods that trigger digestive discomfort.

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.

 

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.

 

4 Holistic Remedies to Beat the Common Cold (As Seen on Fox Chicago)

Health Coach and Fitness Expert Stephanie Mansour dropped by Fox Chicago to share four holistic home remedies you can try to bounce back from a cold fast. Here are four ways to clear your sinuses, soothe your scratchy throat, and ease muscle aches so you can crush that important meeting or attend that fun holiday event.

Get back to the holiday happy!

High levels of stress around the holidays leave us all more susceptible to common colds. My job as a weight loss coach is to help my clients live holistically and empowered in all aspects of their lives. Many clients in my weight loss programs for women work in corporate offices around a lot of sick people! There’s always that nagging dread about, “Will I be next?”

Stay ahead of the cold and flu season this year with these four common cold remedies.

The Irrigation Station

The Problem:
Congestion is a killer. Flush out mucus and phlegm up top to help everything below.

The Fix:
• Use a Neti Pot or a squeeze bottle irrigation system like the Xlear Nasal Spray. Mix a saline solution in warm water and then squirt up one side of nose and let it drain out the other side.
• Boil water in a stove pot. Add a few drops of essential oils. Then, put a towel on your head, and lean over pot, hold face over the rising steam. Inhale deeply.
• Soak a washcloth in hot water with essential oils and lay across your face while you breathe deeply.
• Eat hot, steamy chicken noodle soup or drink a steamy mug of Echinacea tea with honey to help with congestion.

Sweat It Out

The Problem:
Aches and pains, fatigue, scratchy throat, and sinus congestion. Yuck. Believe it or not, working up a sweat really helps when you have a cold (not if you have the flu!). Getting your heart rate up keeps everything moving and detoxing.

The Fix:
• Rejuvenate in a hot sauna
• Linger in the steam room at the gym or a hot shower at home
• Get in a workout! Work up a sweat at home with my Steph it up with Steph DVD or check out my free workouts at my FREE 21 Day challenge.

Chug, Chug, Chug

The Problem:
Dehydration worsens cold symptoms. Your body needs extra fluids to zap those bugs away!

The Fix:
• Water, water, and more water! If you can’t make yourself guzzle eight glasses of water a day, drink some carbonated waters or lightly flavored waters like La Croix to make sure you’re getting enough fluids.
• Take a Wellness Shot! I love this Ginger Turmeric Wellness shot from Kor. Packed full of vital nutrients this cold-pressed shot of goodness helps reduce inflammation.

Stimulate, Soothe, Support

The Problem:
Feeling tired, sluggish, and congested? Here’s how to stimulate and support your system with aromatherapy cold remedies.

The Fix:
• Wake up your senses with invigorating yet soothing eucalyptus or peppermint essential oils! These are great for on the go. Simply dap a drop on each wrist or below your nose and inhale all day.

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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.

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.

The Best Workout to Do in the Morning, Noon, and Night for Your Lifestyle (As Seen on Fox Chicago)

Weight Loss Coach and Fitness Expert Stephanie Mansour dropped by Fox Chicago to demonstrate the workouts to do if you’re short on time and low on inspiration. Try these simple ways to lose weight while you build strength and confidence. Watch the video to get great weight loss tips and learn easy workouts you can try today.

Even though I’m a weight loss coach, even I don’t always have time to hit the gym for a full hour or two! But that’s why I know firsthand the benefits of small, intentional workouts done throughout the day. Try these fun and easy workouts to support your own weight loss and fitness goals no matter if you’re at home with the kids or busy at the office.

Morning Workouts

Mornings are the best time of day to hit it hard! Go for high intensity interval training. Need some extra motivation? Lay out your workout clothes the night before. Shoot for a 20-minute workout, but even if you can only do 5 minutes, that’s okay—do it! Every little bit helps your weight loss and fitness goals.

Morning Exercises:
1) Run in place for 1 minute
2) 1 set of arm exercises
3) 1 set of leg exercises
4) Repeat!

Do squats and lunges for strength training but also try adding arm presses in at the same time. This is great if you’re short on time because it gets your heart rate up and combines two workout moves in one. Bam!

Lunch Workouts

The goal at lunch isn’t to work up a sweat since you probably won’t be in workout clothes! Try these low intensity movement exercises to keep your brain fresh and alert and your body limber and strong.

Chair Pilates: Close your office door and do some simple chair Pilates! Or if you can snag an empty conference room, throw down a mat and do ten minutes of Pilates.

Office Walks: Walk around the office at lunch or march at your desk. You might feel silly at first but then you’ll feel great with more oxygenated blood circulating through you. Our bodies crave movement so start marching, pump your arms, do a little dance, whatever!

Mini Breaks: Little workouts throughout the day keep your brain in a happy state of mind and more likely to take advantage of a class or gym workout when the opportunity arises. Whether at work or at home, set a timer on your phone so every hour it reminds you to get up and walk around or do a quick set of exercises for five minutes.

Night Workouts

At the end of the day, the goal is to lower your body’s cortisol levels. Cortisol (the stress hormone) regulates your metabolism helping you lose weight and controls blood sugar levels and reduces inflammation. All these things directly influence your health, energy, and weight.

Ease insomnia: Many of the clients in my weight loss programs for women have trouble falling asleep. Relaxing yoga and meditation helps them sleep better and lose weight (for real!). So don’t worry about working up a sweat at night—that’s going to make it even more difficult to fall asleep!

Light Yoga: Destress from a busy day with some light yoga. Do a half of a sun salute and other standing yoga poses, or try lying on the ground with your legs up in the air against a wall.

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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

 

Ball Squats Partner Workout with Chicago’s Jenny Milkowksi

Weight Loss Coach Stephanie Mansour and TV Personality Jenny Milk pair up for a super fun partner workout. Learn how to do this ball squat exercise and reap the benefits of a full leg workout!

Partner workouts are a sure way to make exercising way more fun. I am a weight loss coach and encourage women in my weight loss programs to think outside the box when it comes to exercising. It helps them get the most from their workouts and enjoy time at the gym again!

Since weight loss is about creating a lifestyle of health and fitness, it’s important to keep things interesting and fun. So grab your best friend, a ball, and your favorite sneakers—it’s time to feel the burn with this easy ball squat exercise!

Ball Squats Partner Workout

Strengthen and tone your booty, quads, hamstrings, and calves with this super fun and easy squat workout.

1) Put the ball in between you and your partner’s back.
2) Stand with feet slightly wider than hips.
3) Lower into a squat while keeping ball steady between your backs.
4) Press down through heels to stand back up.
5) Do three sets of 10 and increase sets from there!

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.