Monthly Archives: November 2015

Work Out From Your Couch With These Four Moves (As Seen on The Doctors)

Fitness expert and women’s weight loss coach Stephanie Mansour dropped in to show the cast of The Doctors how to sneak a workout into your couch potato time! Some days you may be tempted to skip the gym and veg out on your comfy couch instead, well with these moves you can have it both ways!

We’re well into the autumn season now, so it’s understandable that some days you’d rather snuggle into your couch rather than change clothes to leave the house. The struggle is real, but now you don’t have to  kiss all your weight loss goals goodbye.

In the video, I’ll go over some exercises you can do at home in whatever you happen to be wearing at the time. Whether you’re in jeans or cozy pajamas, you can do this workout during commercial breaks, no equipment necessary and you won’t even break a sweat!

Light a fire in that core

Who doesn’t love a good ab workout? Move your body until you’re sitting on the edge of the couch. Pull your abs in tight. If you aren’t sure how to do that, here’s a cue I give all my private weight loss clients. Imagine someone is about to punch you in the stomach! Feel that? That’s the pull we want here!

Now we’re going to move into a V-sit so lift those feet off the floor. If this is already difficult with knees bent you can stop there. Otherwise we’re going to straighten the legs out and up, so your body makes the letter V. You can hold your arms out to the sides of your legs or even hold onto your legs. Hold. Aim for 30 seconds!

Get your toes tappin’

If your legs are extended, bend them back in. We’re still working our abs here, so keep the muscles pulled in tight (think gut punch!). From here we’re going to lower one leg down, lightly tap the floor, bring it back up and lower the other leg down to touch. Repeat, remembering not to arch your back. These will burn, so do as many as you can before moving on to the next exercise.

You gotta stand up to squat down!

Yes, I know, technically you have to get off the couch for this one, but it will be so worth it! Using the couch as a bench, squat down until your butt make contact then stand right back up. Squeeze the glutes HARD at the top of the movement. Don’t rest when you sit back on the couch, just barely tap it and keep moving!

To step this squat up, try it out on a single-leg! Aim for at least ten full, or five each one-legged.

Lying down without resting up

Final move time. You can get back on the couch now, lie down on your side, prop that head in your hand, but don’t get too relaxed! We aren’t done yet! Move your legs a little bit forward, abs in tight, and lift your top leg. Now draw little circles with the foot, about ten times then reverse your circle and do ten more before switching up legs!

Repeat the entire four move circuit every time a commercial is on.

Boom. Full-body workout. Give yourself a pat on the back!

And who knows? Maybe that little bit got you warmed up, motivated and ready to go to the gym and move more!

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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

 

How To Bounce Back Into Working Out From A Workout Rut (As Seen on Fox NYC)

Chicago Weight Loss Coach and Fitness Expert Stephanie Mansour stopped by Fox NYC to deliver some professional advice for getting back into a gym routine this fall. However long you’ve been stuck in that rut, whether a few weeks or even a few years, these simple tips will have you back in the habit in no time!

If you’ve read any of my other workout tip blogs, you’ve likely seen me use the phrase “shop ’til you drop”. It’s a concept my private weight loss clients know very well! This time around though, I don’t mean that you have to literally go out and spend money.

Go Shopping In Your Own Closet

Hear me out! Bust out a pair of workout shoes that you haven’t worn in a while and put them on. Just tell yourself that you’re “testing them out”. You can also do this with a workout shirt or pair of capri pants, but this is step one; getting used to putting on your gear again!

Congratulate Yourself

Yes, already! You accomplished the first step, now do something to make yourself feel good about it. Whether you choose to give yourself a card (To Steph, Love Steph!), blow up some balloons, or even give yourself a high-five, any sort of validation to celebrate this new start. Don’t feel silly about it, you deserve to start your new fitness journey off on a positive note!

Get Motivated with Mantras

I’m a huge proponent of mantras and affirmations. What I want you to do is get a piece of paper and physically write out a mantra that will get you motivated. The trick here is to make the mantra in the present tense, so an example would be:

I love my body and working out makes me feel good” as opposed to “I will work out, so that I will feel better and love my body more”.

By manipulating the tense of your mantra, you’re essentially tricking your subconscious into believing it and training your brain to act in accordance with the affirmation.

For more on using mantras and affirmations to change your life and build your confidence check out my 30 day workbook.

Pencil Yourself In

Grab your calendar and let’s make a plan. Schedule out your workouts by the week or even for a full month, but remember to set realistic goals. Now you’ll see it, you’re planned for it, you’ll be less likely to cancel on yourself!

Reward Yourself For Doing the Work

Once you’ve ditched the rut and are back on your feet movin’ and groovin’, now it’s alright to treat yourself a little. With something healthy that is! Set milestones and buy yourself a new workout top or jacket when you’ve reached your goal workouts for the week or month.

I believe in you, you got this, now get out there and enjoy your fitness journey!

 

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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 Workout for Weight Loss & How To Burn More Calories In Yoga

During my work as a private weight loss coach for women, I am frequently consulted for my take on the latest fitness trends. I want everyone to have access to the best data that will help them accomplish their goals. From mental tricks to breakdowns of how to work out like the top celebs, check out my most recent articles below!

Have you been out of the gym for a while?

Struggling with working out on a consistent basis? Don’t beat yourself up over it, it happens to all of us! Check out this article from NBC where I highlight six mental “tricks” you can employ to get back in the exercise habit.

Click here for those 6 tricks!

Slide Into A New Move

I gave my input on these sliding hamstring curls that Blake Lively’s trainer uses to sculpt and strengthen client’s lower bodies.

Check it out here to learn how to execute the move safely and with correct form. (Bonus! It totally works your core at the same time!)

Or if that move seems a little too intense right now, try out this low-impact, at-home cardio circuit that Octavia Spencer is currently using to stay healthy.

Hiit up that cardio here.

Yoga? I’m down, dog!

Do you totally love all things yoga, but worry that it isn’t enough of a workout to help you reach your fitness goals? I’ve got good news! I wrote two articles for Today , the first outlines a few sneaky ways you can kick your flow up a notch and burn extra calories! The second gives five hacks for squeezing movement into your otherwise busy schedule.

Click here for Yoga. I recommend yoga to all my clients and even include a yoga workout on my Step It Up With Steph DVD.

Click here for easy ways to move every single day!

Fitness & Physical Intimacy

Being consistent in the gym can lead to reduced stress which, in turn, can lead to being more consistent in the bedroom. Natural Awakenings put together a whole piece on the effects of fitness on both male and female libidos.

Check out my contribution to that article here.

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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