Tag Archives: squats

Workout Moves for the Kitchen (As seen in the Chicago Sun Times)

Cooking dinner in the kitchen can frequently leave you with a few extra moments. Make the most of this time and use it to squeeze in a light workout! 

 

Making dinner can typically take anywhere from thirty minutes to an hour. Throughout that time you’ll find yourself waiting for the timer to go off or even something to blend a few extra seconds… One of the ways I recommend my private weight loss clients use this time is to do a light workout. Pushups and squats are fantastic examples of moves to do in the kitchen because of how versatile they are. You can modify each of them to do while you’re waiting for the ‘ding’! 

To see my exact kitchen workout in the Chicago Sun Times, 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

How To Keep Your Fitness Resolutions (As Seen on Fox’s Good Day New York)

What would make sticking to your fitness resolutions a little easier on you this year? How about some fresh, new exercises paired with positive affirmations to get your mind involved in the process? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour stopped by Fox NY to demo these four powerful combo moves.

By assigning emotional and intellectual meaning to workout moves you’ll be more motivated to do them—ask any of my successful private weight loss clients!

If you dread working out, dislike sweating, or getting out of breath, I think this workout will really help you get your mind right! Get ready to work it out mentally and physically.

Lengthen & Strengthen

Our first move goes along with the phrase: I love to lengthen and strengthen.

Grab a pair of light dumbbells, begin standing up straight, abs pulled in tight. Take a step back into a high lunge position, raise the dumbbells straight up and overhead. Now slowly bring the weights back down and as you do, bring your back leg forward and lift your knee towards your chest. This is one rep.

Do at least five on one leg before you switch up sides, if you’re feeling really good go for ten!

The Side Sizzler

Let’s get that waistline sizzling! Start a fire in your core with this oblique-sculpting move.

Bend your arm so one dumbbell is in line with your ear and the other dumbbell should hang down by your opposite side. First lean sideways towards the relaxed dumbbell side as far as you can, while pressing the opposite weight up. Now come back through center, returning the up dumbbell to it’s bent arm position by that ear, and crunch that elbow towards its same side knee.

You’re working both sides in this one move, but still switch up which side you crunch to every other set.

I’m a Star

It wouldn’t be a full body workout without some sort of squat variation, am I right?

Take your feet a little wider than the hips and turn your toes out. With the weights down in front of you, bring the arms up into a V position as you squat down. Lower the weights as you stand back up. That’s one rep. The mantra to repeat to yourself while doing this exercise is of course: I am a star!

If you’re feeling really strong here and want to step it up you can try adding in a little jump and telling yourself you’re a shooting star!

Take a Bow

You’re on the final exercise, so don’t forget to take a bow. You can even imagine people are clapping and cheering for you, this will help you feel good about finishing a workout and excited to do it again!

From standing lift your weights out to either side as you take one foot back behind the opposite leg and drop down into a curtsy. Come back up as you drop the weights and immediately take it to the other side. This will get your blood pumping!

For more of my signature moves check out my Step It Up with Steph Workout DVD.

Be proud of yourself for working out, and know that I’m proud of you too!
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

Make the Most of Your Workout (As seen on The Jam)

Your time and your health are both precious, so every minute counts when you’re working out! Weight Loss Coach and Fitness Expert Stephanie Mansour appeared on The Jam to bring you several simple ways to maximize your results before, during, and even after a workout.

Work smarter not harder, right? This phrase can apply to your workouts too! (Even though you’re definitely working hard at those!) I’ve done the research and have here a few workout secrets to guarantee you are getting the most bang for your workout minute “buck” and boost your calorie burning to the next level! Let’s compare a few common moves and snacks below and I’ll clue you in on why one is superior over the other.

Let’s start with the lower body:

What’s better? Squats vs. Lunges.

No leg day is complete without a variation of either of these incredible, calorie-torching moves, but which is better if you’re pressed for time? Lunges isolate one leg at a time, so they can often feel a little more difficult; however, squats take the cake here as they will work both legs and both glutes at the same time! A key tip to remember when you’re squatting is to really SQUEEZE those butt cheeks at the top of the move. I like to tell my private weight loss clients to act as if they’re holding a diamond between their cheeks and they don’t want to let that baby go!

Moving on up to the arms!

What’s more effective for a bicep curl? Dumbbells vs. Bands

While it might seem like a hefty dumbbell weight would provide more challenge than a resistance band, that’s simply not true when it comes to toning your arms! The reason why is simple once you see it in action. The resistance band provides tension throughout the entire movement, not just on the curl up, but also on the way down. By keeping that tension on the muscle while it contracts you’re engaging the entire length of your biceps.

Meet me in the middle, it’s time for the core!

A is for Abs! Plank vs. Crunches

It’s so important to strengthen your core. This will lead to better posture, better breathing and even reduce or prevent lower back pain. So which is a better use of your training time, crunches or a plank? If you answered plank–you got it! A plank will work the entire core: the internal and external obliques, the rectus abdominis, the transverse abdominis, etc. It’ll even hit your glutes (squeeze!) and your shoulders. You can perform a plank on your hands in traditional push-up position or down on your forearms if your wrists need a break.

What you put inside your body is as important as how you move it!

Pre-Workout Smoothie Add-Ins: Almond Butter vs. Tofu

Nut butters are a popular add-in for health shakes, but they aren’t actually the best choice for before a workout. Here’s the skinny: almond butters contain a lot of fat, which can slow you down during your activity and even cause muscle cramps! Not good! Now what’s a yummy alternative that will provide better energy to burn? You probably are used to eating tofu as part of a tasty stir-fry meal or in a savory soup, but did you realize you can also blend it into a smoothie?! Nutrient-dense, protein-packed House Foods Tofu will give you the boost you need to power through a tough workout and bonus: it’s delicious!

Don’t forget about post-workout nutrition!

Post-Workout Snack Time: Almonds Milk vs. Chocolate Milk

You drank your tofu smoothie, you did your squats, you sweat your way through that workout, and now it’s time recover with a snack. What do you grab? Chocolate milk is gaining popularity in the fitness community as an after workout  go-to for good reason! It’s got protein, it’s got carbohydrates, it will instantly go to work restoring your body’s glycogen stores that were likely depleted from that intense gym session.

Hope you enjoy making use of these workout-enhancing tips!

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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

 

Steph recommends House Foods Tofu

Make the Most of Your Workout

How to Work Out Smarter Instead of Harder

Chicago health and fitness expert Stephanie Mansour stopped by the Fox 32 Chicago studios to share tips on how to work out smarter instead of harder.

how to work out smarter not harder
In my work as a weight loss coach for women, I always advise my private weight loss coaching clients on how to get the maximum benefits from their workouts. If you’re going to be spending time exercising, it makes sense to do what you can to get the most bang for your buck.

To burn the highest number of calories, blast fat, and tone up, there are simple choices you make to boost the effectiveness of your workout routine.

But making the right choices can be confusing because there are always so many options. Most women want to see results instantaneously and they certainly don’t want to spend hours working out or waste valuable time doing the wrong thing.

If you’re anything like the women in my weight loss coaching programs, you might be asking yourself questions such as:

  • Which is best — working out with dumbbells or resistance bands?
  • Should you use machines at the gym or is it better to use your body weight?
  • Which exercise is better — lunges or squats?
  • What should I do to get rid of “muffin top” — crunches or lower leg lifts?

I stopped by the Fox 32 Chicago studios to play a game of “this not that.” Watch the video for tips on how to work out smarter instead of harder and see if you pick the right answers.

For quick fat-blasting workouts, get the Step It Up with Steph Signature Slimdown workout DVD here.


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

Quick Workouts: How To Do Wide-Leg Squats to Tone Your Inner Thighs and Booty

How to do wide-leg squats to tone your inner thighs and booty as demonstrated by Chicago Women’s Weight Loss Coach Stephanie Mansour and Jenny Milkowski of Fox 32.

how to do a wide-leg squat stephanie mansour

As a weight loss coach for women, I often help my private weight loss coaching clients select the best exercises for the fastest results. Squats are one of my favorite exercises because once you add them to your routine, you’ll be pleased with how quickly you start to notice improved muscle tone.

Squats are one of the best workouts women can do to tone the inner thighs and booty. But if you do squats, you’ll also enjoy many other benefits. Doing squats promotes balance and overall conditioning. Plus, squat exercises help to flatten your abs and develop muscles throughout your body so you can burn more fat and calories efficiently.

While many people often assume squats can be destructive to the knees, if done properly, squats can actually strengthen connective tissue in the knee area and improve knee stability. So be sure to warm up and follow the instructions in this video.

I teamed up with my favorite workout partner, media personality Jenny Milkowski, to demonstrate How To Do Wide-Leg Squats to Tone Your Inner Thighs and Booty. Watch the video below.

Join the FREE 21-Day Challenge with weight loss coach Stephanie Mansour for a simple but powerful workout plan, an easy-to-follow eating guide, and fun confidence-boosting exercises.