Tag Archives: workout

How to Squeeze in A Workout at Work (As seen in the Chicago Sun Times)

Spending long hours at your desk can help you breeze through your to-do list, but doesn’t help your body in the long run! 

If you’re like most people, you spend long spans of time sitting at a desk and focusing. While it’s great you’re getting things done, you might be hurting your body in the long run. In actuality, sitting still for a long period of time can lead to side effects like aches and pains as well as added stress on the body. In my column in the Chicago Sun Times I shared four of my favorite moves to help get your blood circulating as well as stretch out the tight areas of your body. To see these stretches and get your blood moving, 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

Full Body No Sweat Workout for your Mind & Body (As Seen on NBC News Better)

Many of my private weight loss clients are female CEO’s who don’t always have time to go to the gym. That’s why I came up with this no-sweat full body workout routine so they can squeeze in their workouts and get right back into work mode! 

The workout myth that you have to sweat to burn calories has been debunked! So much so that I came up with these 6 workout moves to help you burn calories as well as stretch all of the major muscle moves without breaking a sweat. These exercises are perfect for the busy woman on the go, because in reality you don’t always have time to run to the gym. My favorite part about these moves is that they can be done anywhere, no gym or equipment needed! 

If you’re interested in the 6 workout moves that can give you a full body workout without the sweat that I shared 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 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

How To Work Out Like a Football Player and a Free Circuit Training Workout (As Seen on ABC Chicago)

Use that high energy from watching the recent Super Bowl to challenge yourself to this fresh, football-inspired workout! Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour took these reporters through the circuit on ABC Chicago’s Windy City Live. Watch the video then read below before trying it out for yourself!

 

Getting in the mood to work out isn’t always easy, we all know the motivation struggle. Whether you’ve been crushing those New Year’s Resolutions or haven’t even worked out once this year yet, here is some inspiration to get up and moving: a strength and cardio circuit of new fat-burning moves!

This circuit can be done anywhere, even your own home, and you don’t need any equipment. I always advise my private weight loss clients to do a workout like this before any big event so they can enjoy some party foods—guilt-free! I guarantee you’ll feel proud, accomplished, and healthier after pumping this circuit out!

Put on your workout shoes and let’s get started.

Move #1: Cardio Warm Up

First, let’s get in the zone. You’ll need a space large enough that you can move forwards and backwards about 10 feet. From your starting point, do butt kicks all the way until your ending point. Then immediately backpedal all the way back to start!

Repeat at least once more.

Move #2: Side to Side Jumps

Now that you’re nice and warm, let’s jump around! Pick a line in your carpet and jump over and back in a side-to-side motion. Plyos are great for building strength, getting your heart rate up, and working your balance.

See how many hops you can get done in 10 seconds!

Move#3: Big Game Shuffles

Now let’s Step It Up into some serious strength training cardio. Squat down and shuffle sideways from one side of the room to the other. When you get there touch your outside hand down to the ground. Now shuffle all the way back to the starting side and touch that side. This is going to light a fire in your quads and glutes!

Aim for 3 there and back again shuffles.

If you need more and have time, repeat the entire circuit.

For more at home workouts like this, check out my Step It Up with Steph DVD. My signature slim-down workouts will guide you through warming up, cardio, and strength training. Then cool down and bliss out with the yoga and meditation also included!

If weight loss is your goal this year, exercise will totally help you get there in a healthy way. You also need to prioritize how you fuel your body. I offer nutrition coaching and fitness training in Chicago, but also have many resources available online.

For guidance in the kitchen take a look at my 7-Day Easy Meal Plan and Recipe Book. Delicious, wholesome meals that won’t take hours to prepare, and I even included a shopping list to save you even more time!

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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

Super Bowl Workout & High Intensity Interval Training Workout As Seen on HLN

All set to watch the Super Bowl, snack down, and cheer it up with your friends? How about getting in a quick, fat-burning workout first? Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour appeared on Headline News to demo a high intensity circuit workout that will have you feeling like an NFL pro on game day!

When it comes to getting the most workout bang for your buck, so to speak, you can’t beat high-intensity interval training. I always advise my successful private weight loss clients to sneak in a quick workout before a big party or event.

Here are four NFL themed moves to get you in the fat burning zone and breaking a sweat before the big game!

First we’re going to begin by channeling your inner football player with a fun cardio warm-up I like to call:

The NFL Shuffle

Stand with your feet a little wider than hip distance apart. Arms up in front of you, palms facing out. Shuffle in place for about 10 seconds to get that heart rate up!

Keep those abs pulled in tight, those feet moving lightly, and your arms up.

The Punt & Touch

Now that your body is warm, let’s do a little dynamic stretching before our main exercises.

From standing, swing your right leg forwardas if you’re kicking a footballand touch your foot with your left hand. Do this at least five times on the right side before switching to the left leg.

The Tackle Squat

Moving on to strength training, we’ve got everybody’s favorite lower-body builder: squats! Squats are such an essential movement for everyone, that’s why I include them in all my weight loss programs for women.

Blast your quads and booty by sitting back and pressing through your heels to stand back up. Make sure your knee doesn’t go over your toes, but rather stays in line above them.

The Tackle Stand Up

Drop down and give me five! Push-ups that is. If you need to modify you can always do these on your knees, you’ll still get that arm, chest, and core work in. Some form cues: keep those abs pulled in tight and don’t let your hips sag.

Are you ready for how to chain them together for a full-body circuit workout?

Let’s Hiit It!

Warm-up with the NFL shuffle for 10 seconds, followed by five per side Punt & Touches.

5 sec NFL Shuffle
5 Tackle Squats
5 sec NFL Shuffle
5 Tackle Stand Ups
and Repeat!

You can either set a timer for 15 minutes and do as many rounds as possible (AMRAP) or I also recommend shooting for 10 full rounds. That works out to be 50 total squats and 50 push-ups!

Enjoy working out like a pro!
-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

The Five Easiest Ways to Get Motivated to Work Out

Let’s face it, many of us just don’t feel motivated to work out. There’s always something better that comes up, an event we’d rather go to, the fatigue that sets in after a long day at work, or the fact that we just don’t feel like it.

So, what should you do when you’re running low on motivation? Here are the FIVE easiest ways to get motivated to work out:

1. Make a checklist and make sure that you know your goals.

– Map out your goals and make a checklist so that you can track your progress.

– Are you aiming for 4 times per week? Then mark the days on your calendar the week prior and include your workout time as a concrete, planned part of your daily life.

2. Set realistic goals for yourself.

– Many times we fail at achieving our goals because they are unrealistic. Make sure you set realistic goals so that you can achieve them in a realistic way.

– For example, if you haven’t been to the gym in a year, it is unrealistic to commit to going five days a week for an hour.

– Instead, ease back in to working out so that it becomes a natural part of your life, instead of an “all or nothing” event.

3. Get a workout buddy or accountability partner.

– Motivate each other to stick to your goals and get off the couch, even though it would be much easier just to stay there.

– Knowing that someone else is counting on you for motivation is a sure way to stay on track, keep your word, and meet them at the gym.

– If you can’t find an actual workout buddy, get an accountability partner: a friend or someone who checks in to make sure you are staying on track with your fitness goals and workout times.


4. View working out as stress RELEASE, not a stressful part of your day.

– Try viewing going to the gym as a stress RELEASE. (You know how great you feel afterward.)

– Working out as been proven to release feel-good endorphins that leave you in a happier and more energetic mood afterward, regardless of how you felt before working out.

5. Grab a book or a magazine and go slower than usual.

– Physically not feeling like working out? Are you really tired or just worn out? Feel like you have a little bit left in you, but not enough for a “great” workout? Just because you can’t pump iron full force doesn’t mean you should skip your workout.

– Instead, grab a book or a magazine and head to the gym. Do some cardio, more slowly than usual, and start reading. You will get yourself into the habit of going to the gym, moving your body, and carving out that “me” time. Try not to judge your workout and just work with your body and how it’s feeling that day.

By making working out more fun and viewing it as a commitment to yourself, you will be more likely to not only hit the gym, but also make this a sustainable and maintainable part of your everyday life.

Need more of a motivational boost? Women everywhere use my 30 Day Workbook to Step It Up mentally. You can too.

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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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"I Just Had the Most Amazing Day with Stephanie!"

Last weekend I had the honor of working with a client for a One Day Intensive. One Day Intensives are held in my home and include 3 months of continued coaching! Here’s what my client had to say:

I love One Day Intensives with clients because they really allow us time to dig deep to fundamental beliefs and self-sabotaging techniques that you may have been using your whole life to prevent you from sticking to a workout or eating plan. We also get to dive into what makes you tick, create the COOLEST playlist ever, and take videos of your workout and yoga session so that you have a plan to do on your own once we’re done!

Oh, and did I mention the 3 months of follow up coaching? I love this program!

Why You’re Wasting Time at the Gym

Newsflash: You may be wasting your time at the gym! And who has time to waste? Below are a few signs that you’re wasting time at the gym:

– You’ve been doing the same routine since Jan. 1st and haven’t seen any results.

– You’re gym time is cutting in to your other commitments, and you hate it.

– You still feel like going to the gym is a drag and a burden, and just can’t wait for it to be over.

Those are just a few ways to know if you’re wasting your time. And here are some ways to QUIT wasting your time, and get excited to work out:

– Intersperse cardio with weights! Do circuit and interval training. Do NOT stay on the elyptical for 30 minutes at the same pace! You need to build muscle in order to burn fat while you’re sleeping – focus more on getting an all around good workout and becoming out of breath rather than focusing on the calories on the machine.

– Look at yourself in the mirror while working out, and say positive affirmations to yourself, such as, “UGH! My arms look AWESOME!” or “My body is working so efficiently right now!”

– Make sure you have a playlist that you LOVE – for my Diamond and One Day clients, I custom create a playlist for them. We integrate their own positive affirmations, and then their favorite song comes on right after! Contact me if you want more info on this!

– Spice it up – seek out a trainer, coach, or a new workout plan if you are bored at the gym. Change is good, so Step It Up!

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New Year’s Resolutions’ Solutions

Yes, you read that right! I’ve got solutions to your resolutions – here’s how to fool-proof your NY Res this year:

  • Set a clear and sustainable goal! If you haven’t worked out in 5 years, don’t think that you’re going to hit the gym 5 days, every single day of the week! If this is the case, you should look into getting a trainer or an accountability partner. Do not set yourself up for defeat by aiming too high when it comes to working out. You want to ease into a habit, so clearly state your goal and make sure it is sustainable!
  • Keep track daily of how you are doing with your goal. Keep a checklist, spreadsheet, or even check in on Facebook! Announce your goal on social media and watch the support and accountability flood in. Notice what’s working, and what’s not, and don’t be afraid to tweak what you’re doing to reach your goal.
  • Get a success group! Whether it’s a family member, an online community, or even just a success journal, keep track of your successes daily. Share your progress and your triumphs (only positives!!) with this group or journal

Worried about not keeping your resolution this year? Let me help you insure that Yes, YOU CAN! Check out my:

30 Day Workbook + Videos + BONUS Workout Videos

“30 Days to Love Your Body & Your Life” – with daily videos, too!

Workbook

“My mantra for 2012!” – Anna

Click Here for more info

BONUS: Also included is 10 bonus workout videos:
5-10 minute yoga, pilates, and aerobics videos to get you into shape physically, too!

 

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