Tag Archives: running

The Best Warm Up Stretches for Runners and Cool Down Stretches for Runners (As Seen on NBC News Better)

Every runner is aware that they need to be doing stretches before and after their run, but many runners don’t know what type of stretches they need to be doing! These 2 workout sequences I designed help to prime your muscles and recover more quickly! 

When you warm up, it’s essential to do dynamic stretches that help to prevent injury. These stretches are done fluidly without a pause to help prepare your muscles for movement. Static stretches on the other hand, the stretches you should do to cool down, are held in order broaden your range of motion. Many runners are aware of this but aren’t aware of how long to do each type of stretch or which stresses are more effective, which is why I designed a warm up and a cool down sequence. These sequences are perfect for runners because they focus on the muscles you’ll use while you run! 

If you’re interested in the warm up and cool down sequences I designed 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 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

Running for Weight Loss (As Seen on Under Armour’s Map My Run)

“Is running the best cardio for weight loss?” This is the question I frequently am asked when I start coaching one of my private weight loss clients. The answer, however, varies from person to person!

Getting your heart rate up is essential for weight loss, so I always suggest doing whatever that person will be consistent with! There are some people who hate running, and that is perfectly fine. Everyone is different! There are so many cardio options that aren’t running! Consistency is the key with doing cardio for weight loss. If you decide that running is a form of cardio you can be consistent with, it’s also important to realize that you’re most likely going to hit a plateau. Plateaus can occur with a variety of workouts, and they are important to make sure you’re losing weight in a healthy way! For more information about running for weight loss, make sure you check out this article from MapMyRun. 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

The Best Stretches for Runners Before & After a Run (As Seen in Chicago Sun Times)

No matter where you’re running, stretching is essential. It’s especially important to do dynamic stretches before you go for a run so that your body is prepared to keep moving! It’s also important to make sure you’re doing the proper stretches to calm your muscles after a run.

Stretching is an essential part of any workout routine, especially during the warm up. Dynamic stretches are great ways to help warm your body up, which also helps your body to get prepared for movement. It isn’t enough to just stretch before your workout though, it’s also very important to stretch after you run! The stretches you should do after a run are very different than the stretches you’d do before a run – you’ll want to hold your stretches.

I shared my favorite stretches for runners in my column Exercise Well with Stephanie Mansour in the Chicago Sun Times. Click here for the full list of running stretches!

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

5 Ways to Start Training For a Race & How to Lose Weight by Running (As Seen on ABC Chicago)

With springtime comes outdoor running races and events. Get prepared by following the five training guidelines I shared with viewers! Learn how far in advance to prepare, other modalities of exercise besides running to participate in, and how to mentally get in the game.

Pick Your Race
Know your race date and have a goal date in mind to be able to run the distance. Set your expectations and be realistic about how fast you want to run.

Many of my private weight loss clients want to run a race to prove to themselves that they can do it – and this is a great goal! However, it’s important to keep in mind that running does put a lot of pressure on the joints.

So the best way to train for a race is to start with a combination of running and walking. This is also good for weight loss because it makes your body and muscles guess what’s coming next – are you running or walking? Your body has to keep guessing and by throwing it off, you help it to burn more fat faster!

Map Out Your Prep
Use a big calendar and map out which days you’ll run, do strength training, stretch, buy new shoes, etc. Write in your calendar when you’ll get fitted for new shoes. It’s important to prevent injuries by maintaining a well-rounded workout routine.

As a weight loss coach, I help my clients focus doing both cardio (like running and walking) and strength training, yoga, and Pilates. These different modalities help to keep your core strong, keep your body in balance, and if weight loss is your ultimate goal – they will help with weight loss too.

Get the Gear
Make sure your running clothes, sports bras, socks, and shoes aren’t too old and are supportive enough! When should you get a new pair of running shoes? How often should you get new sports bras?

The average time is about 6 months unless you’re a more consistent runner and are wearing the shoes and same sports bra everyday. If so, change these every 4 months.

Pick Your Running Buddies
Find a running group and others who will support you in your training. It’s more fun and it keeps you more accountable. You can find running buddies at your local running store, your church, your office, and at your gym.

Use Proper Form During Runs & Training
I love talking about proper form in the upper body! Even though the focus in running often is on the lower body, it’s important to have good posture while running in the upper half of your body. Pump your arms, relax your shoulders, don’t hunch forward, and breathe in through your nose and out through your mouth.

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.

Rev Up Your Running Routine with this High-Intensity Interval Training (HIIT) Workout

How to rev up your running routine with HIIT, demonstrated by Chicago Weight Loss Coach for women Stephanie Mansour and Jenny Milkowski of Fox 32.

Running is one of the best overall workouts you can do to get fit, lose unwanted weight, prevent chronic disease, and reduce stress.

As a weight loss coach, I often advise the clients in my weight loss programs for women to add running to their health and fitness routine. And if they’re ready to step it up to get fit even faster, boost their results, and burn even more calories, I suggest they add high-intensity interval training (or HIIT, for short) to their running workout.

High-intensity interval training alternates a series of intense movements with short periods of rest. So to add HIIT to your running workout, you would incorporate bursts of high-impact movements into your routine.

The benefits of adding HIIT to running include:

  • Getting a more effective full-body workout in as little as 10 minutes
  • Boosting your strength and endurance faster than running alone
  • Fueling your energy with the afterburn effect that high-intensity activity brings
  • Improving overall muscle tone

Many of the clients in my weight loss programs for women have high-demand careers and hectic schedules, including a lot of business travel. HIIT workouts do not require any equipment or a lot of space, so this can be done almost anywhere.

I teamed up with my favorite workout partner and media personality Jenny Milkowski to demonstrate how to rev up your running routine with a HIIT workout.

 


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

Sign up for the FREE 21-Day Challenge for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.

How To Sink or Swim + 5K Pics!

This past weekend some of my clients and I ran the Hot Chocolate 5K race here in Chicago. When I presented this idea to my clients, along with excitement came nervousness – what happens if I can’t finish? What if my muscles get too sore or I get side pains and can’t continue? Running at 7:40am?! I’m usually not awake until after that! (OK, that was my part of the nervousness 🙂 )

But regardless of any worries or nervousness prior to the actual race, during the race we were forced to sink or swim – give up, or keep going. Whereas normally in a workout session if there is any pain, we stop, evaluate, and change things up. But in this race, there is really no option to stop unless you are in a lot of pain. (Note: I’m not advocating pushing through pain.)

In a race you have to decide if what you’re feeling is fatigue, or if what you’re feeling requires assistance from the medical tent and therefore end your participation in the race. With this strict mentality, and with your eyes totally on the prize (the finish line, in this case), it’s your choice whether you sink or swim.

How often in life decisions are we forced to “sink or swim”? For example, when deciding to invest in a weightloss coach or trainer, you’re choosing to swim. If you know you need one and you don’t invest in one, you’re choosing to continue to sink. Another example: When you’re not 100% committed to yourself, your body, and your attitude towards yourself, you’re choosing to slowly sink instead of swim.

When your mentality is so strong that you give yourself no other choice but to be nice to yourself and respect yourself, you’ll swim everytime.

In the comments below, let me know if you have any experience with a “sink or swim” mentality. Also, feel free to share with your friends:

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Finally, here are some pics from the 5K! (Video to follow soon!)

Before the race when it was pitch black outside! Don't you love our cute "Step It Up with Steph" shirts?! 🙂

Warming up before the start of the race!

A few of us after!

What do you think about my “sink or swim” mentality? Let me know in the comments below.

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Surprising Ways to Reach Your Goals + 5K Pics!

Some of these tips may surprise you, but if you are reading this as an over-achieving woman, I’m sure you can relate!

Here are some surprising ways to reach your goals:

  • Try not to pile on too many conditions to reaching your goal. Don’t get me wrong – I am all about setting your sites on the sky. However, sometimes this can lead to feeling overworked, underachieving, and can just drive you crazy. For example, my client and I decided not to set a timed goal for the 5K this past weekend. Instead, we decided to just be able to complete it without walking, and use this time to set a timed goal for our next race. This took the pressure off of having to “grade” ourselves based on whether or not we hit our time – and instead we were able to celebrate our success of just completing the darn thing!
  • Avoid cramming in completing too many things to make your goal feel successful. For example, this past weekend while moving, my goal was to have EVERYTHING done in two days: Furniture moved, new furniture purchased, every single thing unpacked, pictures hung on the walls, drapes put together, etc. etc. At the end of the second day, I was extremely upset because the person who was helping me decided it was time to be done. WHAT! I later settled down after this person explained that while I have very high expectations of how many things can get done in a limited amount of time, and this is partly why I am successful, sometimes I need a reality check and need to appreciate everything that HAD gotten done instead of focusing on the things that weren’t completed.

Do you have any tips or comments? Leave them in the comments below!

Finally, check out more pics from the 5K here:

Pre-race stretching

Post-race (we were sweating, I swear!) When we crossed the finish line, the announcer said, “Way to go team Step It Up with Steph!”
yay!

I’m forming a Step It Up with Steph team for the 5K in November – leave a comment below if you’re interested! Also, let me know what you think about GOALS 🙂

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