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Screw The Scale (As Seen on The Doctors)

Have you been seeing the Screw the Scale movement going around on social media? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour met up the cast of The Doctors to explain this new trend.

Does achieving the perfect body potentially mean gaining weight? Yes!

This movement is all about creating and building a body that makes you feel comfortable, confident, and happy regardless what that pesky scale says.

Your health is so much more than one number.

Performing strength training exercises with weights can give you that hourglass shape with the curves of your dreams. Especially when paired with a healthy diet to properly fuel and nourish your body.

For a meal plan to support your growing muscles check out my recipe book!

If you’re new to the idea of strength training and feeling a little intimidated by the weight room at the gym, it’s all good. I’ll show you how to strength train at home so you can get started on looking and feeling your best right now!

I recommend that you start by incorporating 30 minutes of strength training three times per week.

In the video above I demo two great moves to get you started.

  1. Curtsy Lunge + Leg Lift (total lower body builder)
  2. Overhead Press + Side Crunch (Arms & Abs)

Act Like a Lady & Build That Booty

Start from standing. Step your left leg behind you and to the right. Your thighs should be crossed and both knees should be bending like you’re taking a bow. Be sure to keep that front knee directly over the front ankle.

Return to standing and immediately extend the left leg out to the side. This guarantees you’re hitting every major part of the glutes for a firm, round booty!

Do 10 of these before switching to your right leg, and repeat the exercise three total times during your workout.

Press It Up & Crunch It Down

Grab some light weights (if you don’t have dumbbells, you can use household items such as laundry detergent or even a gallon of milk!). Plant your feet firmly hip width apart. Now bend those elbows and raise your arms so you’re holding the weights in line with your ears, arms at about 90 degrees. Keeping your abs in tight, press the weights up and above your head.

Lower them back down in line with your ears and lift your left knee up towards your left elbow. Then press your weights back up, lower down, and do a side crunch on your right side.

Try to do 10 presses with five crunches on each side before resting. Repeat the entire exercise three times total.

Don’t feel badly if you can’t do the total amount of suggested reps right away, if these moves are new to you it’s okay to go slow and steady! Build up that strength and balance.

Not only will you begin to feel more empowered and in control when you focus on building your muscles, but the more muscles you add, the more fat that muscle will burn for you. Making this a super effective route towards weight loss and why I incorporate strength training in my own private weight loss clients routines.

Here are some extra moves that can be easily added into your existing daily routine! Whether you’re watching TV, working in the kitchen, or taking a walk, I’ve got ways for you to Step It Up!

Check out my Step It Up With Steph DVD for even more home workout goodness!

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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

5 Ways To Stay Healthy Over the Holidays (As Seen on HLN)

Don’t spend another holiday season in the deprivation doldrums. Set yourself up for long-term success with these five inspired tips from Health and Fitness Expert and Women’s Private Weight Loss Coach Stephanie Mansour.

Gift yourself some peace of mind from the stress of holiday weight gain with these fit hacks.

Cut Yourself a Deal

Learn to use If/When conditions for yourself.

Example:  If  you choose to go to happy hour after work and skip your scheduled workout, then you will set your alarm for five minutes earlier the next morning. When that alarm goes off, get up, put on your workout shoes, and perform 50 squats or simply jog in place, anything to get your heart rate up before you jump in the shower!

Hydrate Between Drinks

My private weight loss clients swear by these boozy tips for this time of year! (They still apply for mocktails too)

Sipping on hot cocktails? Order an ice cold glass of water after each drink.

Indulging in a cold boozy beverage? Order warm water with lemon between every cocktail.

Simple, right?

Work Off the Treats Before You Eat

Finding time to work out during the holidays can get tricky, but even just doing a little bit of a workout is better than nothing.

Know you’re heading to a party with your favorite baked goods? If you know you’re going to have a couple treats, figure out roughly how many extra calories you want to have. Then do a little workout to prepare for the snacking.

Example: One minute of squats or kettlebell swings burns around 25 calories. If you do four rounds of squats at one minute each, boom, you have an extra 100 calories to play with!

Late Night Temptations

An important part of losing weight and keeping it off is learning to recognize when you may have an incoming binge situation. Use the following weight loss tips to save yourself from regret.

Feeling the urge to reach for another cookie from the tray in your kitchen or an extra piece of fudge from the fridge? Before you do….

Try putting on hand lotion or painting your fingernails! I don’t know about you, but I don’t want to eat a cookie that tastes like lotion and freshly-painted nails means no picking anything up until they dry! This gives you a chance to move passed the momentary craving without over-indulging. Plus, now you have beautiful nails and/or are moisturized!

Make Micronutrients Mandatory

I incorporate this tip into all my weight loss programs for women, even though it’s the last on the list– it’s crucial!

Every night, no matter if you’ve eaten healthy or unhealthy the entire day, make eating a bowl of fruits or veggies a part of your routine.

Micronutrients are the essential vitamins and minerals found in food. Vegetables and fruits are super rich in them, so treat yourself to a large serving in the evenings and your body will thank you!

Happy Holidays!
-Steph

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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 Lose Weight Over the Holidays

‘Tis the season to be eating! With the colder weather often comes an increase in comfort foods. Baking Christmas cookies and pies is a wonderful way to spread cheer and bond with your family, but what about the dreaded holiday weight gain?

Don’t work hard at your fitness goals only to toss them aside for the last few weeks of the year. Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour shares a few tips for how to beat the cycle of holiday weight gain!

Being on a diet during the holiday season is no fun. Instead of trying to be super strict with yourself, find ways to make your cravings fit your goals.

I don’t wish for my private weight loss clients to feel deprived during this joyous time of year, but at the same time I also want them to succeed! Here are a few helpful ideas for healthier twists on some of your favorite foods.

Eat What You Crave- Mindfully

Craving a salty snack? Kale chips are an easy-to-make, guilt-free alternative to regular chips! Also they are available prepackaged at most health food stores.

Have a fierce need of french fries? Make baked sweet potato fries instead! Conveniently, you can also now purchase these from the frozen section at your local grocery store!

Friday night pizza? Yeah! You can still have that! Cauliflower is huge right now and for good reason. It’s low-carb, chock full of nutrients, and delicious! Making your own cauliflower crust isn’t always an option, so if you’re short on time pick up a frozen CauliPower pizza!

CAULIPOWER products use real cauliflower and nothing synthetic, resulting in nutrient-rich, naturally gluten-free options lower in calories, sugar, sodium and fat. And special to Chicago, CAULIPOWER has a claw machine at the Shops at North Bridge. Players win mini pizza boxes with pizza coupons, cauliflower stress balls, and more free prizes through December 21st!

Here’s The Deal

Make deals with yourself. You can stay on top of your healthy habits with just a little bit of planning.

For example: If you know you’re going out with coworkers for happy hour, or have extra errands/events causing you to miss a workout; set your alarm clock for just 5 min earlier that morning. Get up, put on your workout shoes, go into your bathroom and jog in place for those 5 minutes.

Another great idea for keeping yourself mentally healthy is to bring a self help book along with you to work. Set a timer and read for 5 minutes of your lunch break.

These little habits will keep your head in the game, you got this!

Keep An Attitude of Gratitude

Shift your focus away from the holiday spread of goodies and instead reward yourself with good conversation. Be grateful to be around family, with friends, to simply be present.

Take time out to just be by yourself, sit on your yoga mat, and do a bit of meditation on everything you’re thankful for this year. Put on some headphones, check out a free meditation app like Insight Timer, and zen out!

Also, I include both yoga and meditation on my Step It Up with Steph DVD which is available for purchase here.

It makes sense that when you feel good you make better choices for yourself. Let this be the positive cycle that you repeat every year!

Happy Holidays!

-Steph

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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

 

7 Signs Your Weight Loss Program Is Working + An Ab Challenge!

Contrary to popular belief, the scale is not the best indicator of physical fitness. If you’ve been working hard on your fitness goals and the scale hasn’t budged– don’t be discouraged! Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour recently contributed to a fantastic article covering all the signs that your current program is working, check it out below!

I try to stress to all my private weight loss clients, the importance of taking measurements at the start of any program. This way you can make note of any changes, especially in your hips and waist! Sometimes you will lose inches despite your weight staying the same.

Additionally, be aware of how your clothes are fitting, and how your overall energy is.

Click here to read the rest of the 7 signs that you’re making progress!

Who doesn’t love a good ab workout?? Whether you’re into yoga, pilates, piyo, crossfit, or another form of training, a strong core is a solid foundation for any fitness practice.

Ab wheels can be found at most local gyms or purchased for at-home use. Doing ab roll-outs challenges your entire core, of course, but it also can hit your upper back muscles, your shoulders, and both your biceps and triceps!

Check out this article for different ways to use your ab wheel or build up strength before using it!

If possible, get a personal trainer to show you how to use the ab wheel, this is something I always do for my own weight loss clients so I can give them proper form cues!

If you’re someone who prefers to work out from the comfort of your own home as opposed to a potentially busy gym near you, I have my Step It Up With Steph DVD available for purchase! It includes hiit cardio workouts, a pilates ab routine, even yoga and meditation; the whole package!

BONUS! 6 Mental Tricks for combating holiday weight gain.

Holidays can be full of temptation; after work cocktails, everybody bringing trays of baked goods into the office, your mom’s homemade pies, etc. Learn a few of my tested mental tricks and stay on track while not feeling deprived!

From one word mantras, to rescheduling missed workouts, to fighting off sugar cravings– I’ve got you covered.

Just follow this link to learn those hacks!

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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

Detox Using Your Thanksgiving Leftovers (As Seen on ABC Chicago)

Now that the big event is over, how can you use up those leftovers while also getting back on track with your weight loss goals? Perhaps you’re thinking there’s no way you can use that feast food to your advantage? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour has good news for you! Watch this video and read the blog for more helpful detox tips!

 

If you’re like me, you always seem to find yourself with a fridge packed full of leftovers after Thanksgiving (or any other major holiday!). Many of my private weight loss clients worry that they won’t be able to get back to their goals until they’ve spent the following week eating up all those remaining celebratory dishes.

They don’t need to worry and neither do you! Here’s a few simple ways to put all that food to work, detox yourself, and avoid waste, starting with that star of Thanksgiving: the  turkey!

Shredded Turkey Salad

Start with a base of spinach and/or other mixed greens. Using your hands, shred a portion of leftover turkey meat and place it on top of the greens. Top this with a healthy salad dressing. My go-to is Primal Kitchen, their products are made with avocado oil, super yummy! If you’re local to the Chicago area you can find them for sale at Mariano’s or Jewel.

If you’re not really a salad person, try my low-carb twist on that usual post-thanksgiving staple: the turkey sandwich. Using large leafs of romaine lettuce, add some of your shredded turkey. Then top with a little avocado mayo, also available from Primal Kitchen, roll it up and enjoy guilt-free!

Green Bean Soup

Turn your green bean salad, or any other leftover cooked veggies, into a hearty, healthy soup! If you want to make a large batch throw it in the crockpot or in a big pot on the stove with some broth and spices. You can even add in some coconut milk and make it more like a thai curry soup, mmm!

Or you can make individual servings, one meal at a time! Need a quick lunch?  Just put your veggies in a bowl, top it with some Bru Broth, heat in the microwave, and enjoy!

Bru Broth is a doubly great option because it provides protein and it’s anti-inflammatory.

Quiche Me Quick

Got leftover pie crust? Crumble that delicious, flaky pastry into a non-stick muffin tin, crack an egg on top, add some veggies, herbs, and spices. Bake at 350 degrees for about 20min. These are wonderful because you can make a whole batch at a time, then store them to reheat for fast snacking throughout the week!

Here it is, folks, the ultimate hack: How to get back on track while eating pie for breakfast 😉

Pumpkin Pie Smoothie

If you’re nuts about pumpkin pie then you’re going to love this one! Take your leftover pumpkin pie filling, about a tablespoon per smoothie. Blend it with some greek yogurt, water, and a handful of spinach for an absolutely delicious, but still healthy treat. Step it up further by adding in some protein powder and voila! You’ve got an amazing, detoxifying, protein-packed breakfast!

Once you’re all out of tempting leftovers, if you find yourself wishing for further guidance on what to eat, check out my helpful Meal Plan & Recipe Book.

Happy Holidays!

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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

Bring Out Your Natural Glow (As Seen on Fox Chicago)

Healthy, glowing skin is always in style. Put down that primer and ditch your highlighter!  Health and Fitness Expert and Women’s Weightloss Coach Stephanie Mansour shares some tips for achieving that coveted look– naturally!

This holiday season, brighten your skin from the inside out with these luscious tips.

Eat Like You Love Yourself

Make healthy fats your new bff. Not only are they going to help you out with your complexion, they’re also going to help with hydration. Examples of healthy, Omega-3 containing fats are:

  • Avocado
  • Salmon (or mackerel, sardines, herring, etc.)
  • Walnuts (most nuts really!)
  • Chia seeds (also flax)
  • Eggs

Other foods you can eat to improve your skin’s radiant glow are ones that are high in both antioxidants and Vitamin C. Brighten with these babies:

  • Blueberries, raspberries, strawberries
  • Oranges, Lemons, most citrus fruits
  • Grapes (especially the darker colored variety!)
  • Broccoli
  • Spinach

Lots of tasty options available here, pick some and incorporate them into your meal plan a few times a week and you’ll see results!

When In Doubt, Sweat It Out

Getting your blood pumping will open up those pores and let you sweat out any toxins  through your skin. Like I tell my private weightloss clients, you can pick any activity that you enjoy doing and reap the benefits of this as long as you can get yourself sweating while doing it!

If cardio is not something you enjoy, never fear; Yoga is here! Yoga is great for improving circulation especially moves that change the direction your blood is flowing, such as:

  • Forward Fold– from standing, bend forward from your hips (not your waist) and place your hands on the floor. Don’t worry if you can’t reach the floor with your hands, simply cross your forearms and clasp your elbows. Allow your head and neck to hang freely. Relax and breathe here for as long as feels good for you.
  • Shoulderstand– Begin lying on your back, knees bent, feet on floor. Lift your bent knees into your chest, leave your upper arms on the ground, but bend the elbows and place your hands against your back to support yourself. Extend your legs up towards the sky. If this is too advanced, try:
  • Legs Up the Wall– Place a thick blanket (or two) several inches away from a wall, use the blanket to support your pelvis while you relax on your back with your legs going vertically up the wall. Stay here anywhere from five to fifteen minutes.

If you love these yoga moves and want more, check out my Step It Up with Steph DVD!

Pamper Without Breaking the Bank

The Christmas tree won’t be the only thing getting lit this year! Prepare to show up at every party with your face glowing merry and bright. Here are a few more make-up free ideas to seal the deal!

Facials and serums can be super expensive, so for reducing that pesky, under-eye puffiness, I recommend treating yourself to a few refreshing (and cheap!) eye or full-face masks from your local drugstore.

Hydrating masks are great for fighting inflammation, especially when combined with your efforts at drinking lots of water and eating plenty of leafy greens!

Also, you can totally wear a mask while you relax at night with your legs up the wall!

Put on lotion every night before bed to fight that winter dryness.

If you have very dry skin you can even try using coconut oil, it works great, is very light, and smells amazing. A caveat here though is that it may not be the best facial moisturizer if your skin is prone to clogged pores.

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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

Avoid Holiday Weight Gain with Ease (As Seen on Fox Chicago)

Who doesn’t love the holidays? Gatherings with family, friends, and a plethora of delicious food is cause for celebration…but can also come with a side of stress! If you’re worried about gaining the average 5-10lbs over the holidays, set your mind at ease by watching this interview Fitness Expert and Weight Loss Coach Stephanie Mansour gave on Fox Chicago.

My advice for beating the holiday blues, both mentally and physically, can be summed up in the following 3 steps.

Prioritize Yourself

As I like to remind my private weight loss clients, keeping stress to a minimum is extra important over the hectic holidays!

Grab your planner and literally pencil in your “me” time. Schedule your workouts so you won’t miss them or run out of time.

Plan out your shopping trips so you always have fresh, healthy food available.

Finally, be sure to also schedule yourself quality self-care time. This can be something as fancy as booking a massage or facial, or even as simple as a bubble bath or painting your toenails at home!

Get Checked Out by Professionals

This is a big one because a healthy weight starts with healthy joints. I recently visited the Illinois Bone & Joint Institute and can’t recommend them enough if you’re local to this area! Their team of orthopedic physicians, therapists, and the rest of the health and wellness staff will provide you with a comprehensive exam to get you back to your optimal joint movement!

You can’t push yourself in the gym if you have a hurt shoulder or knee constantly flaring up. If you’re in physical pain or have an injury that’s holding you back from achieving your goals, schedule a doctor’s visit and have them address anything ailing you.

Even if you aren’t currently in pain, still go ahead and schedule your annual physical, health is wealth!

Make Those Mental Gains

Train your brain for success this holiday season! By rewiring the way you talk to yourself, you put yourself in a much better frame of mind where true and lasting weight loss can happen.

You should never speak to yourself, even in your head, in a way that you wouldn’t talk to your best friend. I’ll give some examples about what I mean by that.

  • Instead of feeling guilty and beating yourself up for eating a single cookie, try focusing on how good that cookie was and how happy you were to enjoy one.
  • Rather than getting down on yourself if you missed a workout, think of all the positive, healthy things you did accomplish that day (drinking plenty of water, meditating, eating a lot of vegetables)
  • Let go of the idea that you’re absolutely going to gain weight over the holidays and instead tell yourself how proud you are every time you make it to your scheduled workouts or turn down treats in favor of more healthy options.

 

I hope these tips help you feel more confident going into your holiday season. I am thankful to you for reading and wish a merry health to you all!

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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

 

Breaking Down the Romanian Deadlift + One Killer Ab Move You Need to Try

Self is a great go-to site if you’re looking for the newest and hottest moves to add to your workout regimen. Women’s Weight Loss Coach and Fitness Trainer Stephanie Mansour is often contacted to weigh in with her expert advice for executing these moves safely and effectively!

Lower Body Builder

Training with heavy weights is an amazing way to challenge and sculpt your body. An enjoyable move for targeting (and stretching!) the entire backside of the body? The romanian deadlift. Before attempting any new loaded movement, always be sure to study up on proper form and start out with lighter weights.

Learn this booty and hamstring blasting exercise by clicking here!

Get Your Core Muscles Working Together!

A strong core has so many benefits to your overall physical health and well-being, so I have to share with you this killer move. The Hollow Body Hold is so tough it even causes celebrity trainers to bust out some groans!

Click here to learn how to build up to this core taxing move.

Alternatively, I’ve also got a great way for you to ramp up the intensity of lying leg raises and all you need is a small resistance band! This move does double duty, challenging your inner thigh muscles along with your entire core and spine stabilizing muscles!

Read the article for modifications and important form cues here.

Supercharge Your Sprints

Learn how to go from “0 to 100” by adding a resistance band into your treadmill sprints. If you’re looking to increase your speed and explosive power, bands are the way to go.

These are tough and come with a few safety precautions, so be sure you read this carefully before attempting and check out the beginner versions!

OR

Challenge all the stabilizer muscles in your lower body with this no equipment needed move you can do anywhere– as long as you’re wearing proper exercise shoes that is!

Check out the low-impact cardio option: Step-Ups.

 

BONUS ARTICLES!

Make Your Kitchen Work FOR You

Stuck in the kitchen and worried about weight gain this delicious holiday season? I got you!

Even if they can’t make it to the gym, I still want my private weight loss clients to be able to enjoy their dinners guilt-free and now you can too!

I wrote this helpful article outlining how to complete a kitchen workout while you cook!

Click here to see the bulge-battling circuit featured on the NBC News site.

If you ever need guidance on what to prepare in the kitchen to help with your weight loss goals, I have a recipe book available that will take away the guesswork!

Soothe an Upset Stomach

The holidays make over-indulging a little too easy, what with so many rich, delicious foods to enjoy! Even if you are careful not to over-eat it’s still a high stress time of the  year, which can also lead to stomach upset. I want to share with you my article covering natural remedies to ease tummy troubles.

Be prepared to keep the party alive this season with these happy belly tips here.

That’s all for now, enjoy your next sweat sesh!

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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

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