Tag Archives: stephanie mansour

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

 

Replace Fattening Ice Cream with This Smoothie

My smoothie recipe was recently featured on Diets in Review: Check it out below or Click Here for the full article!

In the warm summer months, ice cream sounds more appealing than usual! Here’s a delicious smoothie you can make that is more healthy and nutritious than ice cream:

– Place a whole banana and a cup of frozen strawberries into a blender.

– Then add two tablespoons of ground flaxseed and two scoops of protein powder.

– Next, add a cup of coconut milk. Blend for 60 seconds, and you’ll have a strawberry shortcake treat!

– If you’d like to make it taste like chocolate, add some chocolate protein powder.

This is a great snack or a meal replacement because there is protein in the smoothie. If you’re just making it as a treat, you can eliminate the protein powder and just make a fruit smoothie.

Discover more ways to Step It Up with my 30 Day Workbook!

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Take Advantage of the Heat in Your Yoga Practice

With the temperatures so high, it’s easy to feel lethargic and like you don’t want to do your regular practice. However, try opening up tight areas by utilizing the heat to go deeper into your postures:

– Twists are a great thing to do when it’s hot out. You’ll be able to more deeply “wring” out your internal organs and loosen up your spine. The heat makes your muscles more flexible.

– Go deeper into your forward folds. The heat will help tight low back muscles and hamstrings loosen up, so you can feel sensations you may not feel in the winter.

– Open up your chest and sides of your waist slowly, and hold the poses here a little longer to really get into the smaller muscles and origin and insertion points of the muscles.

Looking for mental tricks to Step It Up? My 30 Day Workbook can help!

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How To Stick to Your Summer Workout Plan

People everywhere are stripping down to their bikinis – but I know some people who are too embarrassed or feel too self-conscious to “reveal” themselves at the beach or pool. And this saddens me!

A lot of people think that women with “nice” bodies don’t work hard at the gym or are just “naturally thin,” and while sometimes this is true, often times it is really about the state of mind of these fit, in-shape women.

Remember Marissa’s attitude about her weight loss goal? I talk about it in the interview below:

Not once did she focus on negativity or bad things about her body. Instead, she focused on the end goal and had a no-nonsense attitude about getting the body she wanted. Furthermore, her workouts and healthy eating were marked in her calendar and were non-negotiable, while she worked full time and maintained a normal social life.

Similarly, this is the type of attitude and mindset that is imperative to get in shape and stay in shape. If you’re going to stick to a workout plan this summer, you must be mentally prepared to do so. I cannot emphasize this enough!

Leave a comment below, email me, or check out my 30 Day Workbook or One Day Intensive to get in the mental state to once and for all get in shape and STAY in shape this summer.

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Marissa’s Dramatic Reveal: Down 83 lbs, Video & Pics!

As many of you know, my client, Marissa, from the reality weight loss TV show, “Put Your Money Where Your Mouth Is” hosted by Andrea Metcalf, hit her goal of losing 83 lbs in just 12 weeks!!

Steph, Marissa's mom, and the old Marissa!

The video below is footage from her dramatic reveal and some inspirational words from Marissa about how she accomplished this amazing feat.

Leave comments below to support Marissa and congratulate her – she lost the most weight out of anyone on the show, AND she’s maintaining this healthy lifestyle for the rest of her life! She is such an inspiration to us all!

Marissa breaks through her old self

Marissa

And, if you aren’t already signed up to receive newsletter updates, make sure you do so below so you can hear exactly how Marissa did this in the weeks to come. One of the main tools she used to stay mentally on track was my 30 Day Workbook (see below). We will also be revealing all the other techniques we used to help her accomplish this goal!

Marissa with her uncles - a support system is KEY to achieving your goals!

Strutting her stuff with more of her wonderful family!

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Have You Missed Me? Update & New Stuff for YOU!

If you’ve been paying attention, you may have noticed that I’ve taken a mini hiatus from my blog! BUT, that’s because I’m working on bigger and better things for YOU! Check out my quick update here:

For example, did you know that my 30 Day Workbook also comes with 30 videos?

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Celebrity Bartending Tonight + Drinking Tips!

Tonight Marissa and I and a few other members of the TV show will be celebrity bartending at a breast cancer event! Get your tickets HERE.

Speaking of bartending, for those of you who are going to sip on cocktails this weekend, here are some crucial tips you need to know:
– Get hydrated before you start drinking alcohol. You should be drinking half of your body weight in ounces.
– Stay hydrated instead of oversaturating your liver with alcohol. One drink per one glass of water.
– Steer clear of bright liquors or heavily flavored mixes. A neon yellow drink screams “too much sweet and sour mix!” Try to get natural ingredients when possible, such as lime juice squeezed from a lime.
– Mindfully take sips, not gulps, of your drink. Whether it’s wine, beer, or a mixed drink, become more present and conscious of what you’re doing and how you’re feeling. Touch the glass, enjoy each sip, and mindfully order or decide not to order another round.

Get more in tune with your body & be more mindful while drinking with the help of my workbook!

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Single or Attached? How to be Happy on V-Day

For some, Valentine’s Day has turned in to “Singles Awareness Day”. Or, for others, it becomes a benchmark for how much your significant other loves or cares about you…I remember last year, I kept checking with the doorman to see when my big bouquet of flowers arrived – they never did, and instead I got a single rose. On the outside, I was happy and appreciative, but on the inside, I found myself saying, “WHAT? Doesn’t this person know that I’d like a whole bouquet?!” YIKES!! Time for a reality check!

Everyone has their own ways of showing how much they love or care, so it’s important to appreciate those ways and be sincerely grateful for them. Furthermore, it’s important to not place expectations on gifts – not only are you setting yourself up to potentially be let down, but you’re also stealing the wonderful moments of being happy and appreciative for whatever gift you did receive.

On the other hand, if you find yourself single, again, it’s time to pour some love on yourself! Check out my 30 Day Workbook (see below) to get a better relationship with your body and yourself. It’s important to celebrate your love for yourself, not just a significant other, on Valentine’s Day.

Don’t be left out! Whether you’re single or attached, do something for yourself or for your body that demonstrates self-love. Buy yourself a bouquet of flowers; buy yourself a massage; spend time reading your favorite book, or do something that makes you feel good about yourself.

Get more love for yourself and your body HERE!

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Steph on Episode 1 of the new show!

Did You Miss Episode 1?

The Step It Up with Steph launch party for the new show, Put Your Money Where Your Mouth Is, produced by Andrea Metcalf, was a huge success! Pics and video to come later this week!

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If not, Get Behind the Scenes Pics + My Tips Here!

For those of you who missed it, here’s the segment featuring my client, Marissa, and me!

Episode 1 of Steph and her client, Marissa, on the show:

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Set your DVR now! Airing Saturdays and Sundays at 1pm on NBC Nonstop

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For more info about the show, get on it!