Trainer Tip- Fitness Tips

The Life Transformations Personal Trainers in Lee’s Summit offer personal trainer tips to try and help clients workout in the gym.  Try out the latest personal trainer tip on your next visit to the fitness center.

There are plenty of exercise misconceptions in the world, some of which may be holding you back from your best body. Do the following 5 exercise myths sound familiar?

1) You should make sure to eat before you exercise.

Experiment with what works best for you. Try training on an empty stomach and see how you feel. Then instead of going hungry, enjoy a small, nutritious snack about 90 minutes before you exercise. See how you feel after that.

2) Cardio is more effective for weight loss than weights.

Cardio alone is never as effective as a routine that also includes resistance training. Strength training is essential for building lean tissue, which increases your metabolism and decreases your body fat.

3) If you exercise enough, then you can eat anything you want.

Even if you exercise daily at an intense rate, your diet still matters. To top it off, most people Life Transformations lees summit Personal training lees summit 3113overestimate how many calories they burn as well as underestimating how many calories they are eating. This can be a fattening combo.

4) For optimal fat burn, exercise longer at a low intensity.

Intensity matters when it comes to getting great results so do a workout that challenges you.

5) Unless you exercise often, exercise is a waste of time.

Research continues to prove that any exercise is better than zero exercise. So you can only exercise once a week? Do it. Any exercise is better than zero exercise.

Just remember:

  • Be Consistent: exercise at least 3 times each week
  • Be Challenged: keep your routine intense
  • Be Patient: true fitness results take time
  • Be Excited: find a form of exercise that you love

Follow us on Social Media to get more tips like this!  Get fit…Stay fit!

Trainer Tip- Organizing your Cabinet

Life Transformations Personal Training in Lee’s Summit, MO shares tips to help you get organized.  Most everyone has a plastic ware cabinet.  This can be a challenge to stay organized and keep from plastic ware falling out.  I’ve been there and solved the problem.  The solution is to keep it simple.  I used to have round, square, rectangles, Rubbermaid, Gladware, Hy-Vee Brand, Dollar Store brand and many more.  So, I consolidated to one brand and fewer shapes.  I choose Gladware for my family.  It is very universal, user friendly, sturdy and works for all three of us.

Here is what I did to reduce clutter and cleanup my plastic ware cabinet.  Since we take food many places, usually batch cook a weeks’ worth of food into individual meals, we use quite a bit.

So I stocked up on some new Gladware.  We have a majority of our meals in Gladware Entrée containers.  These usually come in a five pack.  These are great for meals, sandwiches, and storing extra leftovers.  Next, we use Gladware Deep Dish for larger    meals and storing larger servings of leftovers.  Both of these options are square shaped, stack well and can fit great into most coolers or bodybuilder meal bags.

personal training lees summit gladwarepersonal training lees summit gladware1personal training lees summit gladware11

Next we throw in some extras.  Gladware Mini Go is a small round container.  These are great for small servings of fruits and veggies or snacks for kiddos.  Then we add a few Gladware Dressing Cups.  These are a little secret cup that snaps in the lid of ALL Gladware.  Fill the cup with dressing, oil or what you desire and snap it right in the lid.  Last, I use some Gladware TMNT To Go circles.  These are great for my son’s lunch and snacks.  Some of my tricks for my son’s lunch at school include the To Go Circles and dressing cups.  I do chicken nuggets with ketchup, ravioli with marinara, little smokies with barbecue.

So let’s put all of these containers into motion.  Here is a picture of my plastic ware personal training lees summit gladware kpcabinet.  All lids interlock and containers stack perfect.  I’ve done the different brands of similar shaped plastic ware, but they just don’t stack very well.  Then you need to search for the correct lid for the correct container.  So save time and energy and consolidate.

Next, let’s see how the filled containers stack so nice in the fridge and cooler.  Stacks greatpersonal training lees summit gladware k and stays fresh.  The Gladware even does great in the freezer.

My goal of writing this is to help simplify your cabinets and storage.  If you are like my family…busy, like to eat healthy, and eat often…then you may benefit from organizing your plastic ware cabinet.  If you aren’t for sure what to do with your old mismatched plastic ware, donate to a thrift store or non-profit to help someone in need.

Thanks for reading.  Happy organizing!

Trainer Recipe- Energy Balls

Life Transformations Personal Training in Lee’s Summit, MO shares healthy recipes and tips with clients and the community.  Try out a quick and healthy recipe for No Bake Energy Balls and Banana Bites.

Do you struggle to eat healthy?  Do you have a sweet tooth?  The solution to this is a healthy treat.  Having healthy food around in a convenient format makes it easy to stay on track.  Pre-make healthy snacks and put in small servings so you can grab and go.  This is great for singles, couples, or families. 

As a busy family, you often eat on the go.  Usually we reach in the fridge or panty to grab something fast and not always healthy.  Try keeping some No Bake Energy Balls or Banana Bites around as healthy on the go snacks.  These are kid friendly!  Involve the kids and let them help make them.  We made these for our Lee’s Summit Chamber of Commerce Business After Hours.  Enjoy!!

No Bake Energy Balls

Ingredients

  • ½ c peanut butterlife-transformations-personal-training-lees-summit-trainer-recipe-01-jpg-png
  • ⅓ C honey or agave
  • 1 C old fashioned oatmeal
  • 1 tsp vanilla
  • ½ c mini chocolate chips (also try dried fruit, coconut, seeds, sliced nuts).

Directions

Mix all ingredients in a large bowl.  If peanut butter is stiff, you may need to microwave for 30 seconds.  Mixture should be a dough consistency.  Roll or scoop mixture into balls.  Place in airtight container and store in the fridge or freezer.

Banana Bites

Ingredientslife-transformations-personal-training-lees-summit-trainer-recipe-111-jpg-png

1 banana

1 c old fashion oatmeal

1 c craisins

Directions

Preheat oven to 350 degrees. Mix all ingredients together.  Mash banana into oatmeal with fork or potato masher.  Roll into small balls.  Bake on cookie sheet for 10 minutes.  Enjoy room temp or cold.

Stage Ready Seminar

Join Team PROformations and Robert and Molly Wichman for a FREE Stage Ready Seminar at World Gym in Merriam, KS. This is a great opportunity for Kansas City bodybuilding, figure, fitness, bikini, and physique competitors.

Open to competitors, those thinking of competing ,or workout
enthusiasts. Learn how to setup your training, stage look, and MUCH MORE! Free Admission

Figure * Bikini * Fitness * Bodybuilding * Physique * Classic Physique

Hosted by Team PROformations
Robert Wichman Top National Level NPC Bodybuilder, NPC Judge
Molly Wichman IFBB Fitness Pro, NPC Judge

Saturday, January 28, 2017 at 2:00pm
World Gym, 6501 E Frontage Rd, Merriam, KS

*Join us at 12:00pm for a group workout.

Phone 816-217-2762 or email mwichman11@gmail.com
*Call or email to ask additional questions or RSVP.

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Team PROformations at the 2016 NPC Texas Cup

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2016 NPC Texas Cup on December 10, 2016 in Houston, TX. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Patience Rye- Open Figure

Angie Simons- Open Bikini

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Trainer Recipe- Christmas Granola

Life Transformations Personal Training in Lee’s Summit, loves to share healthy recipes for clients and our community.  Try out this healthy holiday recipe as a treat for you and your family.  Have a holiday treat that is not to sweet. Enjoy some Homemade Christmas Granola.

*Personal Training clients, this is the recipe for your holiday gift!  Try it out and enjoy!

Homemade Christmas Granola

Ingredientslife transformations personal training lees summit trainer recipe 2

6 cups rolled oats

1 c brown sugar

1/2 tsp cinnamon

1 cup dried cranberries

1 6oz bag dried apricots (chopped)

1/2 c honey or agave

1 1/2 sticks margarine

Preparation

Preheat oven to 350°.

Combine first 5 ingredients in a large bowl. In a small saucepan over medium heat melt margarine and then stir in honey. Mix till combined and pour over oat mixture and toss to coat evenly.  Spread granola onto parchment  lined baking sheet and bake for 30 minutes. Stirring every 15 minutes and oats should be toasted and sugar begins to caramelize.  cool completely in pan, transfer to airtight container.

*For other variations add sliced almonds, various dried fruits.

Try the granola warm or room temp with:

  • Yogurt
  • Whey protein
  • Milk or Almond Milk

Trainer Recipe- Smashed Potato Casserole

Life Transformations Personal Trainers in Lee’s Summit like to share healthy recipes for clients and the local community.  Here is a healthy recipe for Smashed Potato Casserole.  This is a quick and easy recipe that only has THREE ingredients.  Prep and bake time is only 30 minutes.  Try it out and see how easy it is.  If it’s a hit…you an change it up.  Try a different potato (yellow, red, Russet) or a different cheese, or throw in some spices.

This casserole is mainly potatoes, which would be a healthy carb (potatoes are such a starchy vegetable, I place them in this category).  So, you need to add a little meat and green veggies.  This recipe would pair nicely with almost anything.  Basic baked or grilled chicken, lean turkey, salmon (or other fish) or even lean beef.  Now…onto the recipe!

Smashed Potato Casserole

INGREDIENTS: molly-wichman-fitness-smashed-potato-casserole

6-8 red or golden potatoes

Plain Greek Yogurt

Low Fat Cheddar Cheese

 

DIRECTIONS:

Preheat oven to 400. Cook potatoes in microwave or oven until they are soft. Place potatoes in greased baking dish. SMASH potatoes with potato smasher or bottom of cup.  Should form a flat surface on the bottom of the dish.  Top with a thin layer of Greek Yogurt, then a thin layer of cheddar cheese.  Bake for 15-20 minutes or until cheese is melted.

 

*Serve with a lean meat and veggies for a complete meal.  Pairs great with chicken, salmon, lean turkey or even lean beef .

*Get the kiddos involved and let them SMASH the potatoes.

Recipe from Life Transformations Personal Training.  Adapted in the kitchen for clean eating meals.

2017 NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, Physique Schedule

The 2017 NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, Physique Schedule is growing.  Make sure to check the dates and locations of the shows you are interested in.  NPC State Chairs and show promoters are always available to help with questions about the NPC shows that relate to them.  See you guys on the stage!  Start local and see where it takes you!

1st Phorm IFBB Womens Pro Figure, Bikini, Physique Championships & NPC Midwest

Championships, April 14-15, St. Louis, MO  Contact titonej@aol.com

 

NPC Central USA Natural Championships, April 22, Omaha, NE Contact titonej@aol.com

 

NPC Midway USA, May 13, Wichita, KS  Contact: mayhemmailbag@aol.com

 

NPC Jr USA, May 19-20, Charleston, SC (Qualification Needed)

 

Muscle Mayhem Pro & NPC Muscle Mayhem, June 10, Kansas City, KS

Contact  mayhemmailbag@aol.com

 

Wings of Strength Omaha IFBB Pro Women’s  Bodybuilding, Physique, Bikini Classic Physique & NPC Duel Of Champions, June 10 Omaha, NE  Contact  titonej@aol.com

 

NPC Jr Nationals, June  16-17, Rosemont, IL (Qualification Needed)

 

NPC Team Universe & Fitness Nationals, June 30-July 1, Teaneck, NJ (Qualifications Needed)

 

NPC Missouri State Championship, July 15, Springfield, MO  Contact  mayhemmailbag@aol.com

 

NPC Masters, Teen, Collegiate Nationals, July 19-22, Pittsburg, PA (Qualification Needed)

 

NPC USA, July 28-29, Las Vegas, NV (Qualification Needed)

 

NPC Arkansas State Championships, August 5,  Little Rock, AR  Contact mayhemmailbag@aol.com

 

NPC Midwest Naturals, August, 12 Arnold, MO   Contact  titonej@aol.com

 

IFBB North Americans, August 30-Sept 2, Pittsburg, PA (Qualification Needed)

 

IFBB Arkansas Pro & NPC All South September 23, Little Rock, AK Contact titonej@aol.com

 

NPC Pink Muscle Fest, October 14,  St. Charles, MO  Contact  mayhemmailbag@aol.com

 

NPC Branch Warren Championship, Liquid Sun Rayz Bikini Pro, October 14 Omaha, NE

Contact titonej@aol.com

 

NPC All Stars, October 28, Overland Park, KS Contact mayhemmailbag@aol.com

 

NPC Nationals, TBA

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Personal Trainer Recipe- Pumpkin Protein Muffins

Lee’s Summit fitness friends, here is a healthy recipe for Pumpkin Protein Muffins.  Life Transformations Personal Trainers, in Lee’s Summit, share clean eating tips.  Enjoy as a complete meal on the go.  Make ahead and grab and go.  Need to travel, place some premade Pumpkin Protein Muffins in the freezer to take to your destination.  By the time you get there, they should still be cold.  Don’t give up on your goals when out of town or on the go…just plan ahead.

Pumpkin Protein Muffins

DRY INGREDIENTS: 

2 Cups Oat or wheat flourmolly-wichman-fitness-pumpkin-protein-muffins

4 Scoops vanilla whey protein

1 tsp Baking Soda

1 tsp Baking Powder

1/2 tsp Salt

6 tsp Ground Cinnamon

1 tsp Nutmeg

1/2 Cup Sugar Free Syrup or agave

WET INGREDIENTS:

1 Cup Unsweetened Vanilla Almond Milk

2 tsp Vanilla Extract

1/2 Cup Liquid Egg Whites or

4 oz Unsweetened Applesauce

15 oz of 100% Pure Pumpkin

 

Preheat oven to 350. Spray 2 muffin pans with non-stick spray. Mix dry ingredients in one bowl and wet ingredients in a separate bowl. Combine and mix well. Distribute batter evenly into 21 separate muffins. Bake for about 30 minutes.

Team PROformations at the 2016 NPC New England Championships

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2016 NPC New England Championships, on October 29, 2016 in Boston, MA. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Peter McAvoy- 1st Place Bodybuilding Masters 50+

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