Category Archives: corporate wellness

How to Work Your Entire Core with a Stability Ball Exercise with Celebrity Trainer Astrid Swan (As Seen on Self)

Working the entire core can be tough during a workout, but the V-up and then a V-up twist move is a great way to engage your entire core. This move uses a stability ball and is a great way to engage your entire core during a workout.

Astrid Swan, celebrity personal trainer, says that this two core-centric move workout is effective in engaging your entire core and improving your ability to tackle your day-day life. The move requires balance, flexibility in your upper and lower back and strength from your inner thighs and multifidus (a thin muscle that runs along the spine).

The move is challenging but can be modified based on your own level of strength in your abs, legs and arms.

If you’re doing the movement correctly you’ll really feel it all throughout your core!

If you’re interested in learning more about this core workout and how to make these moves work in your own workout routine, make sure you check out this article from Self! Click here.

Xoxo,

-Steph

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 confidence coach in Chicago and beyond, you’ve come to the right place! As a Certified Personal Trainer for Women, Yoga Instructor in Chicago, and Pilates Instructor in Chicago, I work with successful women across the country as a Private Weight Loss Coach for Women.

Here are a few more things that I do as a weight loss consultant in Chicago: Health & Fitness Training in Chicago and Health & Fitness Coaching in Chicago. In addition, I’m a fitness consultant in Chicago. I also do Nutrition Training in Chicago. If you’re looking for a Health Trainer in Chicago, you’ve come to the right place! In addition, I am a Nutrition Coach in Chicago, and a Women’s Weight Loss Coach in Chicago and beyond!

Even though I am based in Chicago, I work with women across the country! For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com.

Core & Upper Body Workout with TRX Bands from Jeanette Jenkins (as seen on SELF)

Working the core and upper body can be difficult for many of my private weight loss clients, which is why I suggest that they use TRX bands. This 5 move circuit from Jeanette Jenkins of The Hollywood Trainer is a great way to incorporate the TRX bands and utilize your own body weight to work for you while you’re working out! 

Simon Lawson, a certified personal trainer and TRX instructor at Fhitting Room, says that a TRX band is very effective in strengthening your core because of the level of stability it requires your body to have. They take away the element of stability by using straps to stand on, which forces your core to keep your body sturdy. 

This circuit from Jenkins utilizes 5 moves to give your body a well-rounded workout. The moves Jenkins is doing are relatively challenging, but they can be modified for any experience level. There are also multiple ways to do this circuit! One way to try this circuit is by doing 10 reps of each exercise then repeating the sequence. Lawson suggests doing each move for 45 seconds and having a resting period of 30 seconds between each move. He also suggests repeating this sequence 3 times. 

If you’re interested in learning more about this 5 step circuit and exactly how to make these moves work in your own workout routine, make sure you check out this article from Self! Click here. 

Xoxo,

-Steph

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 confidence coach in Chicago and beyond, you’ve come to the right place! As a Certified Personal Trainer for Women, Yoga Instructor in Chicago, and Pilates Instructor in Chicago, I work with successful women across the country as a Private Weight Loss Coach for Women.

Here are a few more things that I do as a weight loss consultant in Chicago: Health & Fitness Training in Chicago and Health & Fitness Coaching in Chicago. In addition, I’m a fitness consultant in Chicago. I also do Nutrition Training in Chicago. If you’re looking for a Health Trainer in Chicago, you’ve come to the right place! In addition, I am a Nutrition Coach in Chicago, and a Women’s Weight Loss Coach in Chicago and beyond!

Even though I am based in Chicago, I work with women across the country!  For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

Goblet Squat for Beginners (as seen on self)

Even though you may not realize it, squats are used in your day to day life! You do them when you sit, stand, or even pick up objects from the floor! Celebrity trainer, Don Saladino of Drive495, recommends that those just beginning their fitness journey utilize goblet squats in order to improve their squatting form.

A goblet squat consists of going a squat position while holding either a kettlebell or a dumbbell at your chest level. Adding the extra weight to your squats can actually help you as a beginner because it makes the squat movement easier as well as to help improve your range of mobility. James Brewer, a NYC Spin and TYX instructor, says that goblet squats also help to work on your grip strength! 

Goblet squats are great for most people who want to workout on the go – no matter the skill level! They are perfect for people who are new to the gym as well as those who are frequent gymgoers. However, if you have injuries that can be aggravated by a squatting movement, it is best that you check with a doctor or physician before proceeding with a goblet squat. 

If you’re interested in learning exactly how to do a goblet squat, check out this article from SELF Magazine! Click here. 

Xoxo,

-Steph

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 confidence coach in Chicago and beyond, you’ve come to the right place! As a Certified Personal Trainer for Women, Yoga Instructor in Chicago, and Pilates Instructor in Chicago, I work with successful women across the country as a Private Weight Loss Coach for Women.

Here are a few more things that I do as a weight loss consultant in Chicago: Health & Fitness Training in Chicago and Health & Fitness Coaching in Chicago. In addition, I’m a fitness consultant in Chicago. I also do Nutrition Training in Chicago. If you’re looking for a Health Trainer in Chicago, you’ve come to the right place! In addition, I am a Nutrition Coach in Chicago, and a Women’s Weight Loss Coach in Chicago and beyond!

Even though I am based in Chicago, I work with women across the country!  For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

 

Spring Cleaning Your Health & Wellness (as seen on abc 7 Chicago)

When spring arrives, I always recommend my private weight loss clients take the time to do a little spring cleaning in various aspects of their lives! 

In the pantry, I recommend my nutrition coaching clients to stock foods that are healthy and delicious. Dreamfield’s pasta has 7 grams of protein and double the fiber of regular pasta! Another option is this Powdered Almond Butter from Barney that has 1/4 less calories than traditional almond butter. I also recommend having canned tuna, like this can from Crown Prince, on hand for a quick snack on the go! 

When it comes to a gym bag, I always tell my private fitness clients that spring is the time for a fresh start. It’s the perfect chance to clean out your dirty gym bag so that it doesn’t get smelly! One way to combat this smelliness is to keep essential oils in your bag to help you freshen up after a great workout. I love this one from Young Living in Valor! I also recommend keeping a snack like a protein bar in your bag. If you choose one with 20 grams of protein, like these from Optimum Nutrition, it’ll give you the energy to stay motivated in a workout. I would also encourage everyone to keep an extra pair of headphones in their gym bag so they can listen to music while they workout! Some of my favorites to use while I workout are these Jay Bird Sport headphones.

Another area to spring clean are your morning and night time routines – but not in the ways you’re expecting! Get yourself into the habit of doing something for yourself in the morning and in the evenings. Even if you can’t make it to the gym, try foam rolling to help loosen your muscles. This foam roller from Hyper Ice is fantastic for this! In the evenings, try journaling to make yourself more aware about things going on in your life and even try gratitude journaling. Clever Fox Planners make this so simple to do! 

Xoxo,

-Steph

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 wellness coach in Chicago and beyond, you’ve come to the right place! As a Yoga Instructor in Chicago I work with successful women across the country as a Private Weight Loss Coach for Women.

Here are a few more things that I do as a weight loss consultant in Chicago: Health & Fitness Training in Chicago, Corporate Wellness Training in Chicago. I do Nutrition Coaching in Chicago, and Nutrition Training in Chicago. If you’re looking for a Health Expert in Chicago or Health Coaching in Chicago you’ve come to the right place! In addition I am a Nutrition Coach in Chicago, and a Women’s Weight Loss Coach in Chicago and beyond!

Even though I am based in Chicago, I work with women across the country!  For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

Most Common Running Mistakes & Fixes (as seen on NBC News better)

If you’re anything like some of my private weight loss clients, you’re lacing up your running shoes and getting ready for running season! Many of them have goals to participate in events like a 5k or a half marathon, but they feel as if they are running in ways that are more hurtful to their bodies than helpful. 

One common mistake made in running is overstriding. When you’re taking too big of a step when you run, you face the risk of placing too much stress on your joints. I always recommend clients try doing Pilates workouts if they’re struggling with taking too big of a step!

If you overstride, the gate of another common running mistake opens – not taking enough steps per minute. A lower step count can lead to heel striking, which will ultimately slow you down. Ultimately, you want to be at 90 steps a minute. 

Some of my overzealous clients want to take on too much, too fast. This is another mistake to avoid! I suggest slowly building up how far you’re running instead of rushing into running a marathon. This way you’re giving your body time adjust to what you’re putting it through!

Dragging your feet is another running mistake that I often see. Not picking up your feet is actually one of the most common mistakes made! It’s important to work your hamstring so you’ll be able to pick up your feet higher and increase your speed. 

The final common running mistake actually doesn’t involve running… It has to do with the shoes you’re running in! When you run in old shoes or shoes that aren’t the right size you aren’t receiving the proper support your foot needs, therefore might experience pain after running. It’s suggested to get a new pair of running shoes every 4-6 months! 

If you’re interested in seeing all the best fixes for these common running mistakes, check out this article that I wrote for NBC News Better! Click here. 

Xoxo,

-Steph

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 in Chicago and beyond, you’ve come to the right place! As a Certified Personal Trainer for Women and Certified Professional Life Coach in Chicago, I work with successful women across the country. 

Here are a few more things that I do as being a weight loss consultant in Chicago: Weight Loss Nutrition (we work with a Doctor of Nutrition to assess all of our private weight loss clients), Health & Fitness Training in Chicago, and Fitness Training in Chicago. In addition, I do Corporate Wellness Training in Chicago, and I’m a Fitness Consultant in Chicago. If you’re looking for a Health Trainer in Chicago, you’ve come to the right place! In addition, I am a Nutrition Expert in Chicago, and a Women’s Weight Loss Coach in Chicago and beyond!

Even though I am based in Chicago, I work with women across the country!  For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

Easy Workouts To Do Around The Office (As Seen On WCIU TV Chicago)

While working a nine to five, it feels hard to make time for a normal workout. Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour appeared on WCIU TV Chicago on The Jam with some quick exercises you can do around the office.


From waiting for the printer to just sitting at your desk here are some quick exercises you cando with objects found around the office!


Use Your Wasted Time Waiting for the Printer!

When you’re printing something, it can feel like time is wasted while waiting. Insteadyou can sit down and place a package of printer paper on the top of your ankles. Thenpull your abs in keep your legs straight and lift the legs up. This exercise works the innerthighs and the quads as well as burning calories and building strength.


A Case of Water or Weights?

If you have some spare time, and a case of water lying around the office, this is a greaterexercise to do! Hold the case of water, pull the abs in and then lower down into thesquat. If you feel good after doing the squat a couple of times, you can step it up byadding an overhead press with the water.


Using Everyday Desk Objects is a Great Option!

Spring and Summer are around the corner and with that comes short sleeves! To toneyour arms, you can use staplers as one pound weights for bicep curls. While doing thisexercise you should hug the elbows in by your sides and then curl up towards yourshoulders. To make it a bit more challenging you can hold two staplers in one handmaking it more of a two to three pound weight.


Don’t Be Idle at Your Desk!

While working, a lot of that time can be spent at your desk. A great option is to try thisexercise that works your core while sitting at your desk. First touch the desk lightly, liftyour feet a couple of inches off the ground and squeeze your inner thighs. Then withyour abs tight, scooch back a little bit and then pull yourself forward. Make sure thatyou aren’t using your arms, that’s cheating!


How to Pack a Healthy Lunch for Work:

 Although walking somewhere close to your office and getting something quick is tempting, it’sbetter to pack your lunch. An easy way to jazz up your everyday lunch is to add healthy pasta.My personal favorite is Dreamfields pasta, it has seven grams of protein and five grams of fiber.


For more nutritional advice I offer a 7-Day Easy Meal Plan + Recipe Book.

Good luck and stay active around the office!

-Steph

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As a private weight loss coach and a private fitness coach for women, I specialize in helpingsuccessful 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, YogaInstructor in Chicago, Pilates Instructor in Chicagoland, and certified professional life coach inChicago, I work with successful women across the country as a private weight loss coach forwomen. 

For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

Morning Routine to Boost Your Mind (as seen on CNN)

While everyone has their own unique version of the ‘perfect morning routine’, here’s a morning routine workout that will also help to boost your mind! Research shows that cardiovascular exercise can help to enlarge the part of your brain that leads to learning – the hippocampus. 

Exercise has many positive impacts on the body such as improving your mood, memory, and mind. As a health and fitness coach in Chicago, I always recommend that my clients do short little morning routines such as this one to improve their overall mood and mind. 

This routine starts with cardio – but not just going for a jog. I recommend dancing around your room! This has been proven to give you more benefits than a more traditional form of cardio. Then it’s time for a little strength training to get your muscles going! Finally, you’re going to do some yoga to decrease your stress levels with some relaxing zen time. 

If you’re interested in seeing the full morning workout routine and different ways to incorporate its benefits into your daily workouts, then check out this article from CNN. Click here! 

Xoxo,

-Steph

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 Chicago, and Certified Professional Life Coach in Chicago, I work with successful women across the country as a Private Weight Loss Coach for Women.

Here are a few more things that I do as a weight loss consultant in Chicago: Weight Loss Consultant Chicago, Weight Loss Nutritionist Chicago (we work with a Doctor of Nutrition to assess all of our private weight loss clients), Health & Fitness Trainer Chicago, Health & Fitness Coaching Chicago, Health & Fitness Training Chicago, and Fitness Trainer Chicago. In addition, I do Corporate Wellness Training in Chicago, and I’m a fitness consultant in Chicago. I do Fitness Training in Chicago, Nutrition Coaching in Chicago, and Nutrition Training in Chicago. If you’re looking for a Health Trainer Chicago, Health Expert Chicago, Health Coaching Chicago, or Health Training Chicago, you’ve come to the right place! In addition, I am a Personal Trainer Chicago, Nutrition Expert Chicago, Nutrition Coach Chicago, and a Women’s Weight Loss Coach in Chicago and beyond!

Even though I am based in Chicago, I work with women across the country!  For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

Under 15 Minute Full-Body HIIT Workout from Jeanette Jenkins (as seen on SELF)

As a fitness trainer in Chicago, many of my clients ask for workouts that are impactful but won’t take up too much of their time. When they request shorter workouts, I always have them try HIIT workouts such as this total-body workout from Jeanette Jenkins! 

HIIT workouts are fantastic for women on the go because they require all of your energy for a shorter period of time, which quickly leads to a higher heart rate. Another reason these workouts are so popular for my personal weight loss clients is that many of them don’t require equipment, they can be done anywhere! 

This circuit that Jeanette and her 14 year old niece are doing includes moves that will help strengthen the upper body, core, and lower body, while also using plyometric movements. The plyometric movements are fantastic for the everyday woman because of the way they improve your reaction time and speed! A plyometric move is any movement done with a burst of energy, like a jump! 

While the moves in this workout aren’t for beginners, if you’re interested in the modified version of this circuit (and how to work your way up to this circuit), check out this article I helped contribute to from SELF. Click here! 

Xoxo,

-Steph

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 Chicago, and Certified Professional Life Coach in Chicago, I work with successful women across the country as a Private Weight Loss Coach for Women.

Here are a few more things that I do as a weight loss consultant in Chicago: Weight Loss Consultant Chicago, Weight Loss Nutritionist Chicago (we work with a Doctor of Nutrition to assess all of our private weight loss clients), Health & Fitness Trainer Chicago, Health & Fitness Coaching Chicago, Health & Fitness Training Chicago, and Fitness Trainer Chicago. In addition, I do Corporate Wellness Training in Chicago, and I’m a fitness consultant in Chicago. I do Fitness Training in Chicago, Nutrition Coaching in Chicago, and Nutrition Training in Chicago. If you’re looking for a Health Trainer Chicago, Health Expert Chicago, Health Coaching Chicago, or Health Training Chicago, you’ve come to the right place! In addition, I am a Personal Trainer Chicago, Nutrition Expert Chicago, Nutrition Coach Chicago, and a Women’s Weight Loss Coach in Chicago and beyond!

Even though I am based in Chicago, I work with women across the country!  For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com

Health & Fitness Expert on TV – Broadcast Reel Featuring Health Tips, Fitness Tips, and Weight Loss Tips

Health and Fitness Expert Stephanie Mansour shares her holistic approach to losing weight and getting healthy on TV stations across the country!

You can find her on the Today Show, The Doctors, Dr. Oz, NBC, CNN, HLN, and many more TV stations!

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 Chicago, and Certified Professional Life Coach in Chicago, I work with successful women across the country as a Private Weight Loss Coach for Women.

Here are a few more things that I do as a weight loss consultant in Chicago: Weight Loss Consultant Chicago, Weight Loss Nutritionist Chicago (we work with a Doctor of Nutrition to assess all of our private weight loss clients), Health & Fitness Trainer Chicago, Health & Fitness Coaching Chicago, Health & Fitness Training Chicago, and Fitness Trainer Chicago. In addition, I do Corporate Wellness Training in Chicago, and I’m a fitness consultant in Chicago. I do Fitness Training in Chicago, Nutrition Coaching in Chicago, and Nutrition Training in Chicago. If you’re looking for a Health Trainer Chicago, Health Expert Chicago, Health Coaching Chicago, or Health Training Chicago, you’ve come to the right place! In addition, I am a Personal Trainer Chicago, Nutrition Expert Chicago, Nutrition Coach Chicago, and a Women’s Weight Loss Coach in Chicago and beyond!

For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com.

How Personal Trainers Stay in Shape (as seen on NBC NEWS BETTER)

One question my personal weight loss clients are always asking me is what I do to stay in shape and maintain my healthy lifestyle. They’re always shocked to learn how many workouts I do in the comfort of my own home, or wherever I’m traveling! 

Staying motivated fitness wise is easy when you’re enjoying what you’re doing. I always encourage my clients to do exercises that they have fun doing! About a year ago I started learning how to play tennis and found out that I loved it. I enjoy myself so much when I’m playing tennis that I forget about how great of a workout I’m getting. 

Another trick I do to stay in shape is to do things that make myself feel good. Every week I make sure to squeeze in Pilates classes, tennis, and massages along with my traditional workouts. These are the parts of my workout routine that really help to clear my mind and do good for my body! Pilates classes are some of my favorites to take because of how great they are for my back. 

If you’re interested in seeing the workout routines of other fitness professionals such as Brian Zehetner, Ronnie Lubischer, Ali Cook Jackson, Jorge Cruise, Omari Bernard, and Craig Ramsay that I shared with with NBC News Better, Click here! 

Xoxo,

-Steph

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 Chicago, and Certified Professional Life Coach in Chicago, I work with successful women across the country as a Private Weight Loss Coach for Women.

Here are a few more things that I do as a weight loss consultant in Chicago: Weight Loss Consultant Chicago, Weight Loss Nutritionist Chicago (we work with a Doctor of Nutrition to assess all of our private weight loss clients), Health & Fitness Trainer Chicago, Health & Fitness Coaching Chicago, Health & Fitness Training Chicago, and Fitness Trainer Chicago. In addition, I do Corporate Wellness Training in Chicago, and I’m a fitness consultant in Chicago. I do Fitness Training in Chicago, Nutrition Coaching in Chicago, and Nutrition Training in Chicago. If you’re looking for a Health Trainer Chicago, Health Expert Chicago, Health Coaching Chicago, or Health Training Chicago, you’ve come to the right place! In addition, I am a Personal Trainer Chicago, Nutrition Expert Chicago, Nutrition Coach Chicago, and a Women’s Weight Loss Coach in Chicago and beyond!

Even though I am based in Chicago, I work with women across the country!  For more inspiration, join our FREE 21 Day Challenge at stepitupchallenge.com