Stephanie Mansour s. Create New Habits That Stick Year After Year

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Cecil Curtis
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1 Stephanie Mansour s Create New Habits That Stick Year After Year

You can check in multiple times per day. Check in when you do the daily challenge, when you do a workout, and even every time you eat!

2 HOW THE CHALLENGE WORKS For 21 days, you re committing (along with hundreds of other women!) to changing your mindset, improving your body image & self-esteem, and establishing a habit of exercising and eating healthy. Check in at least once per day on social media using #stepitup. You can check in multiple times per day. Check in when you do the daily challenge, when you do a workout, and even every time you eat! The more you check in, the more entries you ll receive to win the prizes. Facebook: Tag Steph on Facebook by Mansour Step It Up with Steph and selecting her page that comes up and also adding #stepitup in your post. Twitter: Tag Steph on Twitter by including her handle (@StepItUpwSteph) and #stepitup in your tweet. Instagram: Tag Steph on Instragram add #stepitup in your post. Follow the instructions in this packet, and also look for daily s with new daily challenges. 9 9 Share the challenge and interact with the other women by posting on social media and commenting, using #stepitup 2 #STEPITUP

3 Create Your 1MANTRA What is your goal? Why is it your goal? Think deep. Put it all into a positive sentence: First, let s get clear on what your goal is and how you want to feel at the end of this 21 Day Challenge. I am Stepping It Up to feel energized, confident, and proud of myself by following the 21 Day Challenge. I am Stepping It Up to commit to myself and my body through the 21 Day Challenge. Now post your mantra, the one positive sentence that you just created, onto your social media. By enlisting the support of others, you are more likely to reach your goals! Remember to let Steph know your mantra by tagging her and using #stepitup! My Mantra: Complete Your Daily Confidence Challenge! Every day you ll receive an with the daily confidence challenge! Having more confidence in yourself is imperative for the success of any health & fitness programs you are working on. When you feel good about yourself, you WANT to do good things for yourself. Once you complete the daily Confidence Challenge, you can share it by using #stepitup Schedule Your WORKOUTS Good news! For this challenge, we are working out 4 times per week with 22 minute workouts! Below are pictures and descriptions of basic body exercises you can do at the gym or in your home. Strength training is necessary, even if you re trying to lose weight, because you MUST gain muscle. Muscle burns fat VERY quickly, and toned & lean muscles are imperative to the health of your bones, body in general, and also for weight loss. 2#STEPITUP 3

4 As far as cardio is concerned, if you re in the gym you have a few options: You can run, walk, jog, use the elliptical, bike, rowing machines, etc. The key is to do quick bursts of either speed or strength, and then slow it back down. Follow this pattern, especially if you re aiming for weight loss. It is also helpful to do circuit training, where you d do a quick cardio burst (anywhere from 2 to 5 minutes), and then do one round of exercises (see below), instead of just doing all of your cardio at once, and then all of your strength exercises. The following strength training exercises are a guide. Here s how the challenge works: Your workouts are Monday, Wednesday, Friday, and one day on the weekend (either Saturday or Sunday). Every workout will be similar: 12 minutes total of cardio, and 10 minutes (approximately) of strength training, for a total of a 22 minute workout! For your cardio, do bursts of 30 seconds fast, then 30 seconds slow. You can do all of the 12 minutes at once, OR you can break it up into 3 different sets of 4 minutes each. For your strength training, you will do 3 rounds of 10 repetitions per exercises. On Mondays and Fridays, it is Leg Day! You will do your 12 minute of cardio + 3 rounds of 10 repetitions of each Leg exercise. On Wednesdays and on the weekend, it is Arms! So you will do your 12 minutes of cardio + 3 rounds of 10 repetitions of each arm exercise. Every day you work out, you will do 30 ab exercises. EXCERCISES Regular Squat Start with feet hip width apart. Bend the knees, and sit back as if you were sitting back in a chair. Look at your toes, and make sure you can see them. Make sure to keep your knees just slightly over your ankles. Press down through your heels, and stand up. Repeat 10 times. (Pictures on following page) 4 #STEPITUP

5 Wide Squat Start with feet wider than hip width apart. Bend the knees, and repeat just like the Regular Squat. Toes Turned Out Squat Start with feet wider than hip width apart. Turn the toes out. (In Ballet, this is a 2nd position.) Instead of sticking your butt out, tilt your pelvis and remain upright, with your shoulders over your hips. Bend the knees out, and sit down as if you are sitting down on a chair directly underneath you. Press down through your heels and come back up to standing. Repeat 10 times. #STEPITUP 5

Bicep Curl: Stand with feet as wide as hips,

the right, below) and slowly lower back down.

Side Extension: Stand with your feet as wide

to the height of your shoulders, and then

6 Bicep Curl: Stand with feet as wide as hips, with a slight bend in the knees. Hold 3 to 8 lb weights in your hands. Keep elbows hugging in towards your sides (as shown to the left, below). Slowly curl up towards shoulders (as shown to the right, below) and slowly lower back down. Repeat times. Side Extension: Stand with your feet as wide as hips, with a slight bend in the knees. Hold 3 to 8 lbs weights on your hands. Arms by your side, slowly raise the arms up to the height of your shoulders, and then slowly lower them back down. Be sure not to hunch your shoulders or scrunch your neck while doing this. You may have to lower the amount of weight you are lifting, and that is OK! Repeat times. 6 #STEPITUP

7 Push Up: Start in plank position. Hands are directly underneath shoulders, wrists are lined up with the front of the mat. On your toes, reaching heals towards the back of the mat. Engage your abs and make sure your back is not sagging. Slowly bend your elbows out to the sides and lower down towards the ground, keeping your back and neck in one straight line. Using the strength of your core, arms, and chest, press back up to the starting position. Modified Push Up: For a modification, lower on to knees. Still keep shoulders over wrists as you lower down, then push up. #STEPITUP 7

Ab Crunch: Lying on ground, feet as wide as hips,

Act like you re zipping a tight pair of pants and

Hands behind your head, elbows to the sides,

Pulse up and down, breathing out when you pulse up.

Crunch, curl up and reach your fingers towards

Bicycle Abs: Lying on ground like for the Pilates

Slowly lean forward and fold forward, keeping

8 Ab Crunch: Lying on ground, feet as wide as hips, knees bent. Act like you re zipping a tight pair of pants and pull your naval in towards your spine. Hands behind your head, elbows to the sides, slowly crunch up. Pulse up and down, breathing out when you pulse up. Toe Reach: Lying on the ground like for the Ab Crunch, curl up and reach your fingers towards your heels. Pulse up and down, breathing out when you pulse up. Bicycle Abs: Lying on ground like for the Pilates ab crunch, engage lower abs by acting like you re zipping a tight pair of pants. Slowly lift head off ground, and cross chest to one side, then other side. For a more advanced cross crunch, bring knees up and cross chest to knee. Hamstring Stretch: Stand with feet as wide as hips. Slowly lean forward and fold forward, keeping quads engaged. Allow your torso to hang down, letting your arms dangle. If you have really tight hamstrings, you can bend your knees. Hold this for at least 20 seconds at the end of each workout. 8 #STEPITUP

Hip Flexor Stretch: Stand with right foot about 3-4 feet in front of the left foot, feet as wide as hips.

Gently arch your upper back up, and feel a stretch in the front of your right hip. Repeat left side.

Quad Stretch: Standing with feet as wide as hips, bend right knee.

9 Hip Flexor Stretch: Stand with right foot about 3-4 feet in front of the left foot, feet as wide as hips. Bend front knee, keeping front foot flat. Come on to the back toes, lifting heal off the ground. Gently arch your upper back up, and feel a stretch in the front of your right hip. Repeat left side. Hold each side for at least 20 seconds at the end of each workout. Quad Stretch: Standing with feet as wide as hips, bend right knee. Reach for right foot with straight hand, and keep pointing right knee down towards the ground. Repeat left leg. Hold each side for at least 20 seconds at the end of each workout. #STEPITUP 9

10 Plan Your 3MEALS FOOD The formula is simple: Eat protein + a vegetable or a fruit every 3-4 hours. So you will be eating 5 times per day! Any food outside of protein, vegetables, and fruit are considered extra. It is OK to eat them, but realize that they are not giving you much nutritional value. Ideally, this would mean no junk food, crackers, chips, soda, artificial sweeteners, or chemicals. Avoid gluten and dairy, as these are inflammatory ingredients. Your Wellness I,, eat protein every 3 to 4 hours for energy. Breakfast Protein + Veggie OR Fruit Snack Protein + Fruit Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1/2 Lunch Protein + Veggie OR Fruit 2nd 1/2 of Lunch or Snack Protein + Veggie OR Fruit Small Dinner Protein + Veggie OR Fruit Water At least 5 glasses 10 #STEPITUP

11 Protein: One egg One handful of nuts One fist-size serving of meat or fish 1/2 cup quinoa 2 TBS almond butter (or any nut butter) Protein powder (for smoothies) 1/2 cup beans Breakfast Options: Scrambled eggs with spinach or any other vegetable Hard Boiled egg with a piece of fruit Gluten free granola with nuts and berries Quinoa with berries Lunch Options: Salad with protein (chicken, beans, fish, eggs, or any meat) Beans and greens Leftover dinner (protein + at least one vegetable) Dinner Options: Same options as lunch! Meat or fish + veggie Quinoa pasta + veggie SUGGESTIONS Snacks: Handful of nuts with an apple Kind Bar (my favorite protein bar) and handful of berries Almond Butter + celery sticks or apple slices *Please note that snacks can be the same size as meals! It doesn t matter what you eat as a snack or a meal. They can all be the same amount of food. Remember to check in on social media with #stepitup! You can do this every time you eat, workout, and do the daily challenge in the s! #STEPITUP 11

Operation Overhaul: January Challenge

Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands