Tag Archives: workouts

The Best Workouts For Every Time Frame (As Seen In NBC News Better) 

Finding the time to complete your workouts can be one of the biggest roadblocks to success for many women. It doesn’t matter if you only have 30, 20, 10, or even 5 minutes – there’s a workout you can do! 

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

Finding the time to workout isn’t a new challenge women are facing. In fact, many of my private weight loss clients have struggled with this in the past. If this is an issue that they approach me with, I always make sure to find workouts they can do quickly that will make an impact on their bodies. When creating the workouts based on these different time frames I also made sure to include options clients could do from the comfort of their own home that only required basic gym equipment in case they didn’t have the time to make it to the gym. You can even create your own custom workout by mix and matching some of these workouts! 

For the full list of workouts to do in a small timeframe 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 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 DO ADVANCED BURPEES FOR A HIGH-INTENSITY WORKOUT

How to do advanced burpees for a high-intensity workout, demonstrated by Chicago Women’s Weight Loss Coach Stephanie Mansour and Jenny Milkowski of Fox 32.

how to do advanced burpees

If you’re looking for a high-intensity full-body exercise for fat burning and strength training, burpees are one of the most effective workouts you can do.

As a women’s weight loss coach, I work primarily with busy women who have hectic schedules and a mountain of responsibilities competing for their time. My private coaching clients are willing to put in the work, but they want fast results. They want to know how to slim down, tone and tighten, and lose weight without spending hours at the gym.

The good news is, some of the most effective workouts can be completed in short bursts of high-intensity activity. Fast and action-packed workouts can help you burn fat and build endurance in no time flat.

You may not have an hour to go to the gym, but you can fit in more efficient workouts for high-impact in less time. Burpees are something you can do almost anywhere and they don’t require any equipment. So whether you’re on your lunch break or on a business trip, you can get in a good workout with moves like burpees.

If you’re out of shape, new to working out, or you have an injury, you can do a modified burpee that’s easier on your body. Click here for step-by-step instructions on how to do a modified burpee.

But if you’re looking to step it up in your workouts, it’s time to add advanced burpees to your workout routine.

I teamed up with my favorite workout partner and media personality Jenny Milkowski to demonstrate how to do an advanced burpee for a high-intensity full-body workout.

Here’s how to do an advanced burpee, step-by-step:

  1. Start by standing with your feet shoulder-width apart and your arms raised at your sides.
  2. Lower yourself into a low squat, keeping your arms raised.
  3. From the squat position, jump, while raising your arms and pushing your hands upwards.
  4. As soon as you land, bend down and place your hands flat on the ground in front of you.
  5. Shift your weight onto your hands, keep your elbows slightly bent, and jump back into a plank position, pushing your legs straight behind you and landing on your toes.
  6. Once you’re in a plank position, bend your arms and do a push up, keeping your body straight, abs tight, and legs straight.
  7. Bend your knees, jump forward. Land with your feet just behind your hands in a low squat position.
  8. Jump straight up raising your arms in the air.
  9. Repeat. Build up your stamina to do multiple sets of advanced burpees.

Advanced burpees are a tough exercise that will challenge you, but if you stick to doing advanced burpees consistently, you will reap the benefits of slimming down, getting fit, and boosting your overall body conditioning.

For more 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.

Weight Loss Coach Tips: Ab Workout While Lounging At The Pool

poolside workout with weight loss coach stephanie mansourLearn how to get in a good workout poolside with Stephanie Mansour, weight loss coach for women.

Have you ever been in such intense pain that you didn’t know if you would every find relieve?

A little over 10 years ago, I thought that I was going to have to deal with back pain for the rest of my life. I was routinely on the floor, unable to move because I was in so much pain. The pain would shoot down my low back, into my butt, and then down the side of one of my legs. I saw a chiropractor weekly, tried massages, and kept exercising in the hopes that I’d get some relief.

I had sciatica, and it was miserable. It wasn’t until I discovered my core that I was able to find sustainable relief.

After taking a few Pilates classes, I started finding some relief that lasted more than a day or two. And, not only did the regimented 45 minute class help me, but I found myself able to engage my abs and core throughout my everyday life.

Today’s video may seem silly – can you really do ab exercises while relaxing at the pool?

The answer is YES, and on a serious note, I personally NEED to do ab exercises while I’m lounging in a chair. I have to keep my core in mind throughout the day in order to use the front of my body (abs) to take pressure off of the back of my body (where the low back pain starts).

As a weight loss coach, I encourage all of my clients to be mindful and self-aware.

One of my weight loss coaching clients was NOT seeing results with kickboxing in the way that she had in her 20s. So now, in her 50s, we needed to try something new. Yoga & Pilates worked for her instead!

She was so over-tired and stressed that the last thing she needed to be doing was an intense workout. Once we reduced the cortisol levels and got her body (and mind) to a more relaxed state, she was able to shed the pounds.

On the other hand, one of my private weight loss coaching clients responded best to spinning classes.

We figure these things out through a combination of my clients getting in tune and letting me know what they feel is best for themselves, and then my analysis and expertise in what they should be doing to lose weight on any given week, based on the eating plan and their activity level for that week.

As women, weight loss can be much more complex than it is for men. And, what works for me may not work for you, and vice versa.

The key is to integrating as much self-awareness and mindfulness as possible into your daily life so that you’re in tune and working WITH your body (a la ab exercises at the pool!) rather than against your body.


 

Weight Loss Help: Personal Training for Women vs. Men

Chicago weight loss coach for women Stephanie Mansour helps women lose weight fast and make it last.

Equinox’s best personal trainer Dennis Rittenhouse joins Steph to talk about the difference he sees in his female clients compared to his male clients:

Do you feel too “manly” in your workouts? Or do you wonder why certain exercises make you bulky instead of toned?

Up next in our “Step It Up with Steph” web series is my interview with personal trainer Dennis Rittenhouse from Equinox!

Dennis actually has trained me, and I LOVE his training style. I’ve seen him with various clients who have diverse body shapes and sizes — both women and men.

He also trains himself and gets a different body composition based on the season and what he wants for himself.

In my interview with Dennis, we talked about the difference between men’s and women’s goals. I specialize in helping women make changes to their body that last, and get that sleek and toned look. Men typically want a different physique, and typically have a different approach to their weight loss and fitness goals.

How are men’s fitness goals different from women’s fitness goals? How can you reach your fitness goals, and what do women need to do to lose weight differently than how men need to lose weight?

Watch how Dennis Rittenhouse from Equinox shows Stephanie how he adjusts his personal training workouts for men compared to women!

What are your workout goals? Tell me in the comments below.