Tag Archives: strength training

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!

………………………………………………………………..
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

Partner Workout: Pilates Half Roll Down with Jenny Milkowski

Ready for a fun Pilates move that’ll whip you into shape? We thought so! Weight Loss Coach and Fitness Expert Stephanie Mansour teams up with TV Personality Jenny Milkowski to show you an exercise that serves double-duty by challenging both your core muscles and your shoulders.

All you need for this awesome workout is a buddy and a light pair of dumbbells. Okay, and a good attitude is optional, but highly recommended!

Start seated, hold hands and leeeeean back. Actually it’s more of a roll back, but you get the idea! Keep your heels on the ground, abs in tight, then press your weight above your head. Reverse the movement to come back and go again. Don’t forget to switch sides at some point.

Happy Lifting!

XO,

Steph and Jenny

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 & Jenny Lean Back

Partner Workout: Burpees with Jenny Milkowski

Fitness Expert Stephanie Mansour and TV Personality Jenny Milkowski take the dread out of doing burpees! Grab your favorite workout partner and get ready to get strong with this awesome partner burpee exercise.

If you dread burpees, you’re not alone! But with a good form and a fun fitness buddy, you can conquer your fears and strengthen your body. Burpees are an amazing strength training and cardio workout that will help you blast calories and lose weight.

Good form is key in any fitness routine, but burpees especially. Watch the video to get great tips and techniques for taking your burpee game to the next level. (Pay close attention to the high five portion as that is probably the most complicated maneuver to nail!) ;-P

Good luck and have fun!

XO,

Steph and Jenny

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

partner burpee workout

Weight Loss Coach: Strength Training Circuit Workout

Get your step on with Chicago weight loss coach Stephanie Mansour and Jenny Milk on the lake!

strength training circuit workout

One of the mistakes I see my weight loss coaching clients make is sticking to cardio and skipping the strength training. Cardio helps you burn calories, but strength training helps you build muscle. Muscle burns more calories than fat, and strong muscles help you look more lean and toned.

When you’re out for a run, be sure to add some strength training to your routine. You don’t have to go to the gym; you can do it wherever you are with a strength training step up circuit workout.

This step circuit workout will have you marching up and down steps, doing push ups, and tricep dips!

To step it up even more with weight loss coach Steph, check out her weight loss programs for women and shop our store for a weight loss workout DVD, recipe book, and more.

Weight Loss Workouts for Women: 60 Seconds to Toned Calves

Check out these calf exercises for stronger calves and more defined calves, as demonstrated by weight loss coach for women, Stephanie Mansour and Fox Chicago’s Jenny Milkowski.

When I teach weight loss workouts for women, I always tell my private clients that it’s important to exercise all parts of the body, and the calves are no exception.

Calves are the muscles that are located in the back portion of our lower legs. We strengthen them through cardio exercise such as running, swimming and biking. They aid us in supplying power to do those activities efficiently.

The women I work with love to have toned calves. The stronger our calves are, the easier it will be to do cardio workouts, strength train,  feel confident, and look great in heels.

Watch the video to see these calf-boosting exercises. Here’s how to get defined calves:

First, do tippy toes exercises. Then, the next step to getting defined calves is to find steps and do tippy toes exercises on the stairs. Finally, here’s how to get really defined calves: squat while you are on your tippy toe.

These calf-defining exercises really work, and as Chicago’s best fitness coach for women, Steph helps you get lean and strong muscles because most women do not want to get bulky and big muscles!

Stephanie Mansour is a corporate wellness speaker and a health and fitness expert in Chicago. She’s also health and fitness on-air correspondent and coaches women in Chicago on how to lose weight fast and maintain weight loss.

Screen Shot 2016-04-25 at 3.12.26 PM