Monthly Archives: November 2015

Partner Workout: Burpees with Jenny Milkowski

Fitness Expert Stephanie Mansour and TV Personality Jenny Milkowski take the dread out of doing burpees! Grab your favorite workout partner and get ready to get strong with this awesome partner burpee exercise.

If you dread burpees, you’re not alone! But with a good form and a fun fitness buddy, you can conquer your fears and strengthen your body. Burpees are an amazing strength training and cardio workout that will help you blast calories and lose weight.

Good form is key in any fitness routine, but burpees especially. Watch the video to get great tips and techniques for taking your burpee game to the next level. (Pay close attention to the high five portion as that is probably the most complicated maneuver to nail!) ;-P

Good luck and have fun!

XO,

Steph and Jenny

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

partner burpee workout

How to Work Out in the Heat (As Seen on Good Day New York)

The sun is out and the heat is up! It’s time to take your workout outdoors to keep things fresh and fun. But don’t worry–there are ways to stay cool and motivate yourself even in the heat of summer. Weight Loss Coach and Fitness Expert Stephanie Mansour dropped by Good Day New York with the best tips for working out in the heat.

Get the Gear
Bright clothes will get you excited to move. Set your workout mood with some bold and colorful gear. I tell all my private weight loss clients to invest in a good pair of outdoor shoes and orthotics or inserts! Yes really! Outdoor terrain is different than running on a treadmill at the gym, so give yourself some good cushion and support.

Dynamic Stretches
Instead of static holds, get the wind moving around your body to help cool you down before you start working out. Windmilling the arms is a great way to warm up shoulders and circulate air around you.

Use Nature to Step It Up
As a private weight loss coach for women and fitness expert, I know that changing your brain is a key part of a healthy and effective fitness routine. If you’re used to going by distance or by minutes as markers at the gym, use nature when you’re on the trail! Tell yourself you’ll run fast to a boat up ahead on the water, or past a person or tree down the road, then go for it and don’t slow down until you make it to the marker. Spicing up your workout routine keeps your brain fresh and engaged and lovin’ it.

Keep a Reward in Mind
We’re in the heat of summer, so treat yourself to an iced latte post workout or stroll through a luxuriously air conditioned museum. With your reward chosen before you workout, you’ll have it top of mind to motivate and excite you to push through the exercises.

 

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

Partner Workout: Tandem Lunges with Jenny Milkowski

Let’s talk lower body strength with tandem lunges! Weight Loss Coach Stephanie Mansour and TV Personality Jenny Milkowski team up again to bring you an awesome partner workout. Lose the weight and have all the fun!

Nothing says toned butt like a lunge. But wait there’s more! Lunges work your entire lower body and help stabilize the core. They might be a little too good to be true. If you aren’t doing lunges, you need to be! Check out the video to learn how to do a fun partner workout with tandem lunges. Get in sync with your favorite workout buddy and step up your fitness game!

As a private weight loss coach, living well and having fun at the same time. If you’ve ever dreaded going to the gym, mix things up and try partner workouts instead.

Let me know how it goes!

XO,

Steph and Jenny

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

Cheers to Healthy Drinking This Summer (As Seen on CBS Chicago)

Health and Wellness Expert Stephanie Mansour dropped by CBS Chicago to discuss low cal, low sugar beverages. Learn how to enjoy a delicious summer full of fresh cocktails and weight loss!

As a private weight loss coach, I am always telling my clients that knowledge is power.

Many of my clients are ready and raring to go to lose weight, but they always fear that I’m going to tell them to give up alcohol completely. But that’s not the case! I want you to pay attention to how alcohol makes you feel. Waking up sluggish and hungover? Could be it’s from the sugar—not the alcohol. Start by learning how alcohol meshes with your body and go from there.

So think about great alternatives for home cocktails, like this Batiste Rhum. It’s low in sugar and tastes amazing! Be a conscious consumer and pay attention to what’s in your alcohol.

A Day in the Life
Let’s take a look at healthy and tasty alternatives to the classic beverages we like to enjoy while out to brunch with friends, celebrating on game day, or mingling with co-workers at a happy hour event.

Time for Brunch

My private weight loss clients are successful women, many are executives, but even they like to have fun! A couple mimosas or Bellini’s at brunch aren’t bad, right? Think again. There is a lot of added sugar in that peach puree and in the juice used to mix these morning cocktails. Ask for a glass of straight prosecco and a side of fresh fruit instead. You can garnish your drink yourself and enjoy fewer calories while still getting a happy buzz!

Take Me Out to the Ballgame

Light beer might have fewer calories, but you still get the uncomfortable bloat! Try a Gluten Free beer or a cider instead, like Angry Orchard. Just be sure to check the labels on cider, some have a higher sugar content than others.

Happy Hour for the Win

Skip the soda as a mixer! Ask for your favorite liquor of choice mixed with sparkling water, a squeeze of lemon and lime, and some herbs—like mint! By avoiding soda and mixers like triple sec, you save yourself calories and won’t wake up with a sugar hangover in the morning. Keep your drinks fresh, fresh, fresh and you can’t go wrong!

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

Partner Workout: Cardio Squats with Jenny Milkowski

Squats just got more awesome! Weight Loss Coach Stephanie Mansour and TV Personality Jenny Milkowski show you how to blast more calories by adding some cardio into your squat workout. Grab your favorite workout partner and get ready to sweat!

Here we go! Like I tell all my private weight loss clients–if you’ve hit a plateau in your weight loss goals and aren’t getting the results you want, try adding in more strength training! But if you’re already strength training, why not add more cardio to your fitness routine? Heck yeah!

Jenny Milkowksi and I keep it fun with our easy partner workouts. These cardio squats will have you feeling the burn and loving it. This squat exercise will help you tone your legs and burn fat in your lower body. Sounds great, right? Totally.

Watch the video for the skinny on proper form, so you can get the most out of your cardio workout.

XO,

Steph & Jenny

 

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

Cardio squats with Jenny Milkowski

Avoid These 5 Dieting and Weight Loss Disasters (As Seen on WGN)

Health and Fitness Expert Stephanie Mansour reveals the top five dieting disasters people most often make and shows you how to avoid them! Steph dropped by WGN to talk about practical and proven ways to overcome obstacles to keep meeting your weight loss and workout goals.

Dieting Disaster #1: An all or nothing mentality
You can enjoy your favorite treats and still lose weight. Just because you’re on a diet doesn’t mean everything is off limits! By learning to slow down and savor just one dessert, you can save yourself from eating the whole box of donuts in a moment of weakness. As a private weight loss coach, I really preach a holistic lifestyle. A healthy mind, body, and spirit begins with moderation and balance. So give yourself permission to indulge with intention every now and again.

Dieting Disaster#2: One unhealthy day means you might as well blow the whole week
OK, so let’s say you did eat that whole box of donuts. No biggie. Keep drinking water, eat that zucchini dinner, take your probiotic. Step it up any way you can even if you feel like you’ve blown your diet. Small choices and changes make a big difference. Don’t throw in the towel on your weight loss goals just because you gave in to a sugar craving. Keep going! You got this.

(Psst! For a super yummy way to get more collagen in your diet and keep your summer hair, skin, and nails looking great try Beauty Bursts by Neocell! I tell all my private weight loss clients that even doing just one healthy thing for yourself can inspire you again in all your weigh loss goals!)

Dieting Disaster #3 Inefficient exercises keep you from losing weight
Not getting the results you want or the results you were getting in the beginning? That makes sense. When the body gets used to a workout routine, it can plateau. That means it’s time to change up your workout. If you aren’t strength training already, add that into your cardio routine and you’ll start blasting calories again.

Dieting Disaster #4: Dreading your workout
If you’re feeling just straight up unmotivated, and absolutely dread working out then cut yourself some slack. Switch up your exercise routine and make it more fun. Forget the gym and go take a walk around a lake instead. Play frisbee with your kid. Jump on your bike and ride to a juice stop for a healthy, fun treat. When you do something you like to do, it trains your brain to like exercise, which makes it easier to choose to get out there and sweat in the future!

If you’re bored with your workout, try my quick fat blasting workouts on my Signature Slimdown Workouts DVD–guaranteed to help you tone up, get fit, and slim down fast!

Dieting Disaster #5: Setting unrealistic goals
Not a morning person? Don’t set your alarm for an early morning workout! Look at your calendar and see if there’s anywhere you can be more realistic with your weight loss and fitness goals. Maybe it’s as easy as changing the time that you work out. Maybe it’s as simple as getting more sleep. One of my private weight loss clients lost 20 lbs in just three months and all she focused on was drinking more water, sleeping 8 hours a night, and eating protein. She only worked out twice!

 

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

 

Partner Workout: Pilates Toe Taps that Work the Core with Jenny Milkowski

Certified Pilates Instructor and Weight Loss Coach Stephanie Mansour teams up with Jenny Milkowski for another awesome partner workout. This time its Pilates Toe Taps to strengthen your core and tone your belly. Grab your favorite workout buddy and get ready to step up your fitness.

Ever see those people with six packs and wonder how they do it? Simple–partner toe taps! Seriously. These Pilates toe tips are so simple and and super fun with a partner.

A strong core is essential for total health. No matter what your weight loss or fitness goals are, you need to be doing core strength exercises. You will reap so many rewards. Your body will thank you. And as a weight loss coach–I will thank you. Core exercises–it does a body good.

XO,

Steph & Jenny

 

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

Best Workouts for Weight Loss, Celebrity Workouts, and Cardio Workouts for Beginners!

As a private weight loss coach for women in Chicago and across the country, I contribute as a health and fitness expert for many online publications. I love helping women take celebrity workouts created by trainers and integrate them into their own workouts! Check out my most recent articles below.

Parallel Bar Workouts That Celebrity Trainers Love

I loved writing this article because doing a fun workout can really help to change things up. I analyzed upper body and core exercises that you can do on the bars whether you’re a beginner or advanced!

A Quick Equipment Free But Workout

This article talks about ways to work your booty without any equipment, even in a hotel room! As a private weight loss coach for women, many of my clients are corporate executives who travel a ton. This butt workout is awesome because it’s quick, efficient, and provides great results.

Why Doing Jumping Lunges Has Powerful Strength & Cardio Benefits
As seen in Self online, I dissected the jumping lunges that a celebrity trainer designed for one of Hollywood’s best known celebrities! While these jumping lunges are a bit advanced, you can try one or two out while holding on to a bar or a chair for extra support and stability!

Different Types of Cardio Workouts for Beginners & Advanced Plus the Benefits of Cardio Workouts
As seen in Healthy Way online, I created cardio workouts for beginners and also cardio workouts for advanced exercisers. I also discussed the benefits of cardio workouts, and talk about the best ways to do a cardio workout in your living room. Check out the different types of cardio workouts in this article now!

Quick Leg, Cardio, and Agility Workout
Celebrity trainer Simone De La Rue created this fun dance-inspired full body workout that her celebrity clients love! I gave my two cents on this workout, and talked about how you can modify this no matter what your fitness level.

Exercises for Sleep and How to Reduce Anxiety and Insomnia
Finally, if you’re looking for tips on better sleep, there’s an amazing article in which I’m quoted for Natural Awakenings. I talked about my favorite exercises for sleep, and how to reduce insomnia and nighttime anxiety. Check out the article here!

A Celeb’s Dumbbell Raises to Sculpt Your Shoulders

This Self online article provides great shoulder exercises that you can do with dumbbells. A well-known celebrity was doing this shoulder routine on instagram. Many of my private weight loss clients love sculpting their shoulders too! As a wellness coach for women, I love providing simple exercises (such as these) that my clients can do at any gym!

Exercises to Master a Pull-Up
One of my latest articles for the Today Show is about how to do a pull-up! I have step by step photos of how to do exercises to help you master this challenging workout move. As a personal trainer for women in Chicago and beyond, I love helping women reach their fitness goals!

Many of my private weight loss clients are busy and successful. 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

4th of July Freedom: How to Freely say “NO” to Food In Social Situations (As Seen on Fox Chicago)

Fourth of July can be fun but filling! There will be plenty of good foods and tasty temptations this week, but, luckily, it can be simple to gain freedom from obligations and the pressure to fill and finish your plate. I stopped by Fox to talk about setting boundaries and taking our diets into our own hands.

 

1. Be Honest

The Fourth of July is a day where you are surrounded by your friends, family, and loved ones. Tell them you are on a healthy eating program and do what feels best for you and your body. Ask them to respect your decision.

They care about your health and will support you. Just because you are eating healthier doesn’t mean you are missing out on the party! In fact, you will feel more energized by the nutritious food and your own willpower!

As a private weight loss coach, part of my commitment to my clients is to give them the confidence to make responsible and healthy decisions. One of my clients recently brought a head of lettuce to a party as a substitute for a burger bun. Her friends didn’t even question it because she communicated her goals to them. She took control of her diet and thanked herself for it!

2. Set limits

You can also choose to have your diet be a private mission. If you are reluctant to share your eating habits and diet with others, another solution is to create a story for yourself. This is going to be a story that you can follow and one that will support your eating if people begin to pester you.

You can tell people that your stomach is feeling a little off or, if you’re at a bar, you can say that you’re going to ease into your drinks.

Just be honest with yourself so that other people understand your decisions and don’t question your decisions.

3. Prepare in advance

Think ahead so that you can set yourself up for success! Don’t show up to an event starving because the food and drinks will be very tempting! Have a bite to eat before you arrive so that you are in full control.

This way you can enjoy the food and engage socially without overindulging. Eating beforehand can also be a great opportunity to get the nutrition that may not be provided at the event.

I had another client that was eating junk food in the late afternoon. She prepared herself for the day and started eating proteins in the morning and midday. Very soon, she was able to abandon those cravings for junk food that she had just one week ago! Planning ahead can make all the difference.

4. Leave room for flexibility

Further, even if you are on a strict eating plan, something looks good, and you want to taste it, taste it! Just don’t overdo it.

During my time spent bettering weight loss programs for women, I’ve learned that judgment can quickly and unfortunately come into play. As you can imagine and have probably experienced, it can be difficult to hold ourselves accountable with so many temptations. Be easy on yourself while being thoughtful. Understand that having a bite of an unhealthy food does not depreciate the value of all your hard work thus far, but monitor how often you are having these unhealthy bites.

You want to remain healthy while still enjoying yourself. And you can!

5. Do what makes YOU happy

Finally, have fun! The Fourth of July is a great holiday that is meant to be enjoyed! You will be surrounded by so many good foods so eat them! Don’t punish yourself later for your mistakes. Just be ready to hop back on the next day.

Any eating plan you have does not follow an all-or-nothing mentality. Don’t be hard on yourself. The negative emotions you feel after eating unhealthy foods can be even worse for you than the food you ate. Try to take control of your eating so that you can enjoy the holiday even more!

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