Tag Archives: women’s weight loss coach Chicago

Cinnamon This Fall: How to Use It for Weight Loss and Health As Seen on Fox Chicago

Health and Wellness Expert Stephanie Mansour stopped by Fox 32 Chicago to share five flavorful ways to incorporate cinnamon into everyday foods to keep you healthy and happy during the holiday season. From cinnamon spiced broccoli to a cinnamon salad dressing, you’ll want these recipes.

the health benefits of cinnamon

The one thing I don’t want the clients in my weight loss programs for women to feel is—deprived! Sticking to a health and fitness plan is one of the best things you can do for your life. And guess what? It doesn’t mean your meals must be bland and boring!

One of my favorite fall spices is cinnamon. It smells like comfort and tastes like home.

Studies have shown that cinnamon is a super spice that aids in weight loss because it speeds up the metabolism and decreases blood sugar levels.

Unfortunately, most cinnamon-flavored foods are packed with sugar and calories! Think cinnamon spice donuts and cinnamon spiced lattes. So, how can you enjoy all the flavor with none of the fat?

I’m a weight loss coach always on the lookout for healthy alternatives! Here are some of my favorite ways to integrate cinnamon into my own diet:

Breakfast: Add a teaspoon of cinnamon to your oatmeal, your morning smoothie, or even your coffee!

Cut your addiction to morning sweets like donuts and frappuccinos, by getting your sweet fix in with cinnamon and a bit of honey. It will satisfy your cravings, but give you an energy boost instead of a sugar crash!

Snack: Regular almonds too boring? Add some cinnamon to your nuts and even onto your apple slices!

Tempted by the candy jar at the office? This will help cut down on sugar cravings.

Lunch: Make this cinnamon dressing recipe to make your salads really pop!

¼ cup maple syrup, ¼ teaspoon ground cinnamon, 2 tablespoons extra virgin olive oil, pinch salt

If you think salads at lunch are boring, you’re not having enough fun with the dressing! Get creative and mix it up. Keep your taste buds entertained with exciting spices like cinnamon, and you’ll get all the nutrients your body really craves from those dark, leafy greens.

Dinner: Spice up veggies like broccoli with a cinnamon stick!

Add a cinnamon stick to the pan when you’re cooking vegetables. Here’s one of my faves:

4 cups broccoli florets, 2 tbsp olive oil, 1/2 tsp salt, 1 1/2 tbsp lemon juice, 3 garlic cloves minced, 1/8 tsp cinnamon

After Dinner Treat: Cinnamon tea

Looking for comfort foods or something to make you feel cozy at night? Try tea! Warm liquids after dinner keep your digestive system on track. Cinnamon tea is super yummy and it strengthens your immune system.


For more healthy eating tips, join me for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love.

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.

 

Marathon Must-Haves: Tips & Gear You Need for Running 26.2 Miles (as seen on Today.com)

Health and wellness expert Stephanie Mansour shares marathon must-haves including tips and gear to help you run 26.2.

steph - Marathon must -haves
Whether you’re training to run your first marathon or you’re looking to improve on a personal record you can better prepare with the right tips and gear.

As a weight loss coach, many of the clients in my weight loss programs for women set big goals for themselves. From running their first 5k to running marathons and beyond, training for and participating in organized races can be a fun and impactful way to drop unwanted pounds, get fit, and enhance an overall healthy lifestyle.

But if you do not ensure proper self-care when training or running a race, you can open yourself up for disappointment. It’s important to do what it takes to boost your endurance and performance, avoid injury, and minimize the wear and tear long-distance running can put on your body.

In a recent article for the Today Show, I share tips on how to do the best stretches to warm up before your run and cool down after your run. Plus, I worked with the editorial team to round up a list of the top gear we suggest to improve your running game.

Read Marathon must-haves if you are thinking about running those 26.2 miles…

When your feet are pounding the pavement, your body will thank you for wearing proper foot and ankle support with Aline Shoe Insoles and the FUTURO Foot Deluxe Ankle Stabilizer.

If you’re looking to improve your overall performance and time, it helps to keep a close eye on changes in your cardio endurance and physiology with the Spire Mindfulness and Activity Tracker and the Armitron Sport Women’s Digital Chronograph Watch.

You’ll also need a place to stash snacks and other necessity, so a fanny pack made especially for runners, such as RBX Active Running Waist Pack, is a must-have for any long-distance run.

To soothe body aches and pains and foot cracking, reach for a topical cream, such as TheraGold Pain Relief Cream and Footnanny Foot Cream. Plus, reduce soreness and speed up recovery by giving yourself a massage with Tiger Tail Massage Stick.

For more tips, including specific advice on the best stretches before and after your runs, you can read the article here.


For more workout tips, join me for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love.

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 DO ADVANCED BURPEES FOR A HIGH-INTENSITY WORKOUT

How to do advanced burpees for a high-intensity workout, demonstrated by Chicago Women’s Weight Loss Coach Stephanie Mansour and Jenny Milkowski of Fox 32.

how to do advanced burpees

If you’re looking for a high-intensity full-body exercise for fat burning and strength training, burpees are one of the most effective workouts you can do.

As a women’s weight loss coach, I work primarily with busy women who have hectic schedules and a mountain of responsibilities competing for their time. My private coaching clients are willing to put in the work, but they want fast results. They want to know how to slim down, tone and tighten, and lose weight without spending hours at the gym.

The good news is, some of the most effective workouts can be completed in short bursts of high-intensity activity. Fast and action-packed workouts can help you burn fat and build endurance in no time flat.

You may not have an hour to go to the gym, but you can fit in more efficient workouts for high-impact in less time. Burpees are something you can do almost anywhere and they don’t require any equipment. So whether you’re on your lunch break or on a business trip, you can get in a good workout with moves like burpees.

If you’re out of shape, new to working out, or you have an injury, you can do a modified burpee that’s easier on your body. Click here for step-by-step instructions on how to do a modified burpee.

But if you’re looking to step it up in your workouts, it’s time to add advanced burpees to your workout routine.

I teamed up with my favorite workout partner and media personality Jenny Milkowski to demonstrate how to do an advanced burpee for a high-intensity full-body workout.

Here’s how to do an advanced burpee, step-by-step:

  1. Start by standing with your feet shoulder-width apart and your arms raised at your sides.
  2. Lower yourself into a low squat, keeping your arms raised.
  3. From the squat position, jump, while raising your arms and pushing your hands upwards.
  4. As soon as you land, bend down and place your hands flat on the ground in front of you.
  5. Shift your weight onto your hands, keep your elbows slightly bent, and jump back into a plank position, pushing your legs straight behind you and landing on your toes.
  6. Once you’re in a plank position, bend your arms and do a push up, keeping your body straight, abs tight, and legs straight.
  7. Bend your knees, jump forward. Land with your feet just behind your hands in a low squat position.
  8. Jump straight up raising your arms in the air.
  9. Repeat. Build up your stamina to do multiple sets of advanced burpees.

Advanced burpees are a tough exercise that will challenge you, but if you stick to doing advanced burpees consistently, you will reap the benefits of slimming down, getting fit, and boosting your overall body conditioning.

For more quick fat-blasting workouts, get the Step It Up with Steph Signature Slimdown workout DVD here.

Join me for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love. 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 start working out: 1 exercise to do every day (as seen on Kathie Lee and Hoda on the Today Show)

How to start working out- 1 exercise to do every day

Whether you’re new to working out or you want to get better results in less time, trying new moves, making small changes to your routine, and adding quick workouts throughout your day can make a big difference.

As a weight loss coach for women, my private weight loss coaching clients often ask me what they can do to feel better about their body, especially when they are running short on time. I suggest adding exercises you can do in a few short minutes that target, tone, and tighten specific areas of your body.

If you routinely do an exercise that targets your upper arms, thighs, love handles, or other areas that you would like to slim down and firm up, and you stick to the exercises consistently over time, you will start to see noticeable results within weeks.

It feels good to know you have the power to make a difference in your body. And that positive feeling will help you feel motivated to make even more positive changes to create a healthier lifestyle.

I stopped by NBC Studios in New York City for ‘One Small Thing’ day on Kathie Lee and Hoda on the Today Show to share How to Start Working Out: 1 Exercise to Do Every Day.

Watch the segment to see me in action and get a cheat sheet on quick exercises you can do for 5 areas of your body here.


 

Click here to learn step-by-step how to do the following exercises:

  • Monday: Stand and Squeeze to tone your inner thighs
  • Tuesday: Butt Lift to lift and firm your glutes
  • Wednesday: Overhead Extensions to target and tighten the back of your arms
  • Thursday: Side Crunch to reduce your love handles
  • Friday: Reach for Wine to flatten your abs… and cheers to the weekend and a job well done!

Join me for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love. 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 do modified burpees for a full-body workout

How to do modified burpees for a full-body workout, demonstrated by Chicago Women’s Weight Loss Coach Stephanie Mansour and Jenny Milkowski of Fox 32.

how to do a modified burpee

In my work as a weight loss coach for women, many of my private weight loss coaching clients are busy women who are short on time. They often ask me how they can get in shape and lose weight when they can’t fit hours at the gym into their already hectic schedule.

What many people don’t know is that some of the most effective workouts don’t require any equipment, trips to the gym, or hours of your time. Quick high-intensity workouts can burn fat and whip you into shape faster than you might think.

Burpees are one of the most effective fat-burning and strength-training full-body exercises you can do. If you want better and faster results, I suggest that you add burpees to your workout routine.

Some benefits of doing burpees include:

  • Getting a truly full-body workout. With each burpee rep, you work your abs, arms, chest, glutes, quads, hamstrings, and more.
  • Burn more calories in less time. Because even modified burpees are a high-intensity exercise, you’ll burn more calories than walking, jogging, or doing the elliptical at a moderate rate.
  • Improve your overall conditioning. You’ll get your heart rate pumping and begin to develop greater endurance fast.

Burpees do not require any equipment and you can do them almost anywhere. They’re quick, efficient, and powerful. You may not have 30 minutes to go for a jog, but you do have a few minutes to do a burpee workout.

And if you’re worried that burpees are too difficult, think again. I teamed up with my favorite workout partner and media personality Jenny Milkowski to demonstrate how to do a modified burpee for a full-body workout, even if you’re injured or out of shape.

Here’s how to do a modified burpee step-by-step:

  1. Start by standing with your feet shoulder-width apart and your arms at your sides.
  2. Put your weight on your heels and lower yourself into a squat.
  3. Stand back up, and instead of jumping like you would with a regular burpee, reach up towards the sky keeping your feet planted on the ground.
  4. Squat again and place your hands flat on the ground, directly in front of you, shifting your weight to your hands.
  5. Instead of jumping back into a plank position, as you would with a regular burpee, slowly step your feet back one at a time into a plank position.
  6. Rather than doing a regular pushup, lower your knees to the ground and do a modified pushup.
  7. Next, raise your knees back off the ground and raise up onto your toes into a plank position.
  8. Walk your feet forward again one at a time, with bended knees.
  9. Stand up straight and reach up toward the sky.
  10. Repeat. Build up your stamina to do as many sets of modified burpees as you can.

Modified burpees are still challenging but much more gentle on your joints and better for beginners or anyone who needs to take it easier.

For more quick fat-blasting workouts, get the Step It Up with Steph Signature Slimdown workout DVD here.


Join me for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love. 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 Work Out Smarter Instead of Harder

Chicago health and fitness expert Stephanie Mansour stopped by the Fox 32 Chicago studios to share tips on how to work out smarter instead of harder.

how to work out smarter not harder
In my work as a weight loss coach for women, I always advise my private weight loss coaching clients on how to get the maximum benefits from their workouts. If you’re going to be spending time exercising, it makes sense to do what you can to get the most bang for your buck.

To burn the highest number of calories, blast fat, and tone up, there are simple choices you make to boost the effectiveness of your workout routine.

But making the right choices can be confusing because there are always so many options. Most women want to see results instantaneously and they certainly don’t want to spend hours working out or waste valuable time doing the wrong thing.

If you’re anything like the women in my weight loss coaching programs, you might be asking yourself questions such as:

  • Which is best — working out with dumbbells or resistance bands?
  • Should you use machines at the gym or is it better to use your body weight?
  • Which exercise is better — lunges or squats?
  • What should I do to get rid of “muffin top” — crunches or lower leg lifts?

I stopped by the Fox 32 Chicago studios to play a game of “this not that.” Watch the video for tips on how to work out smarter instead of harder and see if you pick the right answers.

For quick fat-blasting workouts, get the Step It Up with Steph Signature Slimdown workout DVD here.


Join me for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love. 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

7 Reasons You May Be Burning Fewer Calories Than You Think (as seen on Today.com)

Chicago weight loss coach Stephanie Mansour shares some common mistakes people make when tracking calories that could be sabotaging their weight loss efforts.

weight loss coach in gym

As a weight loss coach for women, I advise my private weight loss coaching clients not to obsess over counting calories. Instead, I encourage them to focus on eating nutrient-rich foods, because not all calories are created equal. The healthiest way to approach eating for weight loss and weight management is to think of food as fuel to nourish and energize your body.

But while losing weight is not always as simple as counting calories in and calories out, the truth is that the number of calories you consume and the number of calories you burn factors heavily into the weight loss equation.

If you’ve been tracking your calories and you’re frustrated with your progress, it could be because your eating habits are working against you — the types of foods and timing of your meals could be to blame. And it could also be because you’re burning fewer calories than you think during your workouts and throughout the day.

Because there are few things more frustrating than thinking you’re doing everything right but not getting the results you expect, I covered this topic in a recent article for Today.com. You can read it here: 7 Reasons You May Be Burning Less Calories Than You Think

For more insights into common calorie-counting mistakes my fellow health and wellness professionals are noticing in their work with clients, I reached out to Lisa De Fazio, Los Angeles nutritionist and registered dietician, and Deborah Malkoff-Cohen, New York nutritionist and registered dietician.

If you’ve been making some of these mistakes and burning fewer calories than you thought, the good news is now you know and you can begin making changes today.


Join me for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love. 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 Strengthen Stabilizer Muscles to Prevent Pain and Injury

How to strengthen stabilizer muscles to decrease and prevent pain and injuries, demonstrated by Chicago Women’s Weight Loss Coach Stephanie Mansour and Jenny Milkowski of Fox 32.

Muscle Stabilizer Exercise

Doing exercises to stabilize your muscles, joints, and ligaments helps to decrease and prevent pain and avoid injury. So if, for example, you’re going to be running on uneven pavement, it would be beneficial for you to have worked on your body’s ability to stabilize your ankles.

Stabilizing exercises will help you maintain correct posture and form, which makes it easier to perform routine tasks throughout the day and improves your workout performance, efficiency, and effectiveness.

In my work as a weight loss coach for women, I advise my private weight loss coaching clients on specifically which exercises to do that will not only help them tone up and slim down but also keep their body healthy and prevent injuries. Experiencing pain or becoming injured are common reasons people give for not reaching fitness goals, which is unfortunate because many problems are preventable with proper guidance.

If you’re someone who works out often, you may not realize how important it is to work on your stabilizing muscles. But you should know that working out in the gym for toning is not going to necessarily help with stabilizing. So you can look tone and fit, but if your stabilizing muscles are weak because you’ve overworked your other muscles, you’re setting yourself up for possible injury.

Keys to improved muscle stabilization include:

  • Slow and steady controlled movement
  • Exercises that focus on maintaining your balance
  • Low weight or just body weight and relatively high number of reps

I teamed up with my favorite workout partner, media personality Jenny Milkowski, to demonstrate an exercise that strengthens stabilizer muscles.

How to do this muscle-stabilizing exercise step-by-step:

  1. Stand with your legs slightly apart and place your hands on your hips.
  2. Bring one knee up while balancing on your standing leg.
  3. SLOWLY reach the raised leg back. Focus on keeping your abs in while maintaining your balance. (Bonus tip from Jenny: Imagine a thread at the top of your head pulling up. This will help with your balance.)
  4. Press down through the heel of your standing leg. Hold.
  5. SLOWLY lower your leg and return to your starting position, with your knee raised in front of you and balance on your standing leg.
  6. Repeat 5 times.
  7. Switch sides and repeat the exercise by lifting the opposite knee and balancing on the opposite leg.
  8. Repeat 5 times on the second side.

And there you have it. Remember, you have to take care of your body, it’s the only one you’ve got! I want you to push yourself and step it up but also make sure you are always taking the necessary steps to prevent injury and feel good in your body.


Join me for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love. 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.

9 Self-Help Books That Will Change Your Life (as seen on Today.com)

Chicago weight loss and health coach, Stephanie Mansour, shares her favorite self-help books, handpicked to cover a wide-range of topics related to well-being and personal development.

Weight Loss Coach Stephanie Mansour with Nutritionist Joy Bauer

Steph with Joy Bauer, author of From Junk Food to Joy Food

Are you one-hundred percent satisfied with your life, exactly as it is right now? Do you have the perfect relationships, perfect body in a perfect state of health, and perfect career? Do you feel completely fulfilled and content, free of all stress and worry? Of course not, and that’s perfectly okay. Because if you’re like most people, there is at least one area of your life that you want to improve.

Sometimes the improvement you seek requires implementing massive change in your life. And sometimes that improvement simply requires a shift in the way you think.

But the good news is, you don’t have to make any change on your own. No matter how confused and stuck you may feel when it comes to challenges you face, help can be found in a book just a click, tap, or arm’s reach away.

As a health and wellness professional and weight loss coach for women, I work with my private weight loss coaching clients on much more than food choices and exercise plans. We address all areas of their lives to strengthen their mindset, boost their confidence, and provide tools to better manage stressors that might be interfering with their self-care.

In a recent article for the Today Show, I shared 9 Self-Help Books That Will Change Your Life. You can read it here.

Whether you’re looking to improve your eating habits, confidence, career, or emotional well-being, there’s a self-help book out there to help you reach your goals.

This list includes my favorite self-help books that have helped me not only grow a successful practice as a weight loss coach for women, but they have also helped my clients — many of whom are successful women in their own careers — reach their goals.  

Thank you to authors, Joy BauerMarianne WilliamsonTom Rath, T. Harv Ecker, Malcolm Gladwell, Tim Ferriss, Dr. Gary Chapman, and the late Stephen R. Covey and Dale Carnegie.


Join me for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love. 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.

 

What I Shared on the Today Show: 60-Second Energy Boosters for Morning, Noon, and Night

Do you sometimes feel like you don’t have enough energy to get through the day? Maybe you didn’t get enough sleep last night or perhaps the demands of the day have gotten the best of you.

Whether you’re having a hard time getting out of bed in the morning, you find yourself hitting a wall in the afternoon, or you want to crawl under the covers before dinner, you always have the power to give yourself a quick energy boost. And you don’t have to rely on caffeine, turn to sugar, or reach for unhealthy energy drinks.

As a health and weight loss coach for women, many of my private clients have demanding schedules. They need sustainable healthy energy to keep up with their careers, family and social life, and their fitness goals. For better workplace wellness and greater self-care, it’s important to incorporate healthy ways to stay alert, productive, and feel good into your lifestyle.

I stopped by NBC Studios in New York City to share 60-Second Energy Boosters for Morning, Noon, and Night with the Today Show audience.

Whenever possible, get plenty of sleep, eat healthy food with energy-sustaining protein, stay hydrated, and get active. But we all need a quick pick-me-up sometimes, so these tips I shared on the Today Show and in this article will help give you the reboot you need. You may think you’re too tired to move, but I promise moving your body will give you the energy you need!

Join us for a FREE (and FUN!) 21-day crash course on how to finally break through the mental roadblocks getting in the way of your goals, gain the confidence you’ve always wanted, and discover the secret to designing a healthy lifestyle you love. 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.