Personal Trainer Tip- Glutes Training

Molly Wichman, Life Transformations Personal Trainer in Lee’s Summit, MO, shares some glutes training tips.  Try it out these Trainer Tips for Glutes Training next time you are in the gym.  Great for bikini season!

Do you like your rear view?  As we approach competition season and bikini season, every gal wantslife transformations personal training lees summit trainer tip glutes 1.png to focus on her back side.  Ladies tend to hold onto body fat the longest in the glutes, hip and thigh areas.  While body fat reduction comes primarily from nutrition and cardiovascular activity; lifting and shaping the glutes region can help with the appearance of the rear view.

If you have a weak backside, you may want to allow a day for just glutes strength training.  Here are some good glutes building moves to incorporate into your workout routine.

Squats- We have all heard “Squat for that booty.” Yes, squats build muscle to the glutes, but they are not the only exercise out there.  Free bar, Smith machine, Pivot Squats, dumbbell squats and even body weight squats can train the glutes if done properly.  If you stand up from your computer and do a bodyweight squat focusing on pushing through your heels on the way up, you will feel your glutes muscles activating and being worked.  This is the feeling you need when doing any variation of squats, pushing through the glutes.  Now, squats are also great for all over thigh development; but, if the focus is glutes…push with the glutes.
Abductor- The abductor or outer thigh machine is great for training the hips and glutes.  Depending on the angle of the machine at your gym, you may need to lean forward to a 45 degree angle to really push the movement back into the glutes area.
Glutes Bridge- You may want to do this movement in the corner of your gym to feel more comfortable.   Lying on the ground with your feet on the floor directly under your knees, lift your hips up, then slowly lower to the ground.  If you squeeze through your glutes you should feel this.  To add resistance hold a dumbbell or weight plate on your pelvis as you lift your hips.
Leg Lifts- The best place to start leg lifts is on a bench.  Lie face down with your hips off the bench (move a little forward if too much pressure is on your back) and your legs resting on the ground. Grip your hands on the front of the bench to balance yourself.   Lift your legs so you do a “superman move” by pulling with your glutes muscles, and then come down slow and repeat without letting your legs touch the ground.  If this gets easy, try adding weight by adding ankle weights on your legs or a resistance band around your ankles.  Want to change the angle, try this move on the incline bench for a deeper stretch.  Another option is to put a BOSU ball on the bench so your bellybutton it on the center of the rounded BOSU.
Leg Press- The leg press or single leg press is another exercise that is great for overall thigh development.  For your glutes focused workout, but your feet at the top of the foot pad.  This will allow you to push through your glutes and hamstring muscles.
Plié Squats- Similar to the squat, but with a wide stance with toes pointing out.  Try a squat.  Then hold a weight plate or dumbbell to add resistance.  If you are flexible, try standing with each of your feet on a weight bench (still in a wide stance).  The added height will allow you to get a deeper squat and really push through your glutes and inner thigh muscles.

For more Trainer Tips visit our News Blog on our website

Trainer Tip- Playground Workout

Lee’s Summit fitness friends, if you need a quick and effective workout, try this Playground Workout.  Life Transformations personal trainers show you how it’s done. Run or drive to a local park and get your workout done.  Be creative and use the equipment you see to add to this workout and come up with your own fitness routine.  Remember to move fast enough to keep your heart rate elevated, but take it at your own level; you know yourself best.  See you at the playground!

PLAYGROUND WORKOUT

30 Quick curb-steps in place

30 Slide incline pushups

20 Bench box jumps

20 Railing ab leg lifts

30 Bench decline pushups

30 Broad jumps

30 Bench dips

30 Line hops (2 feet)

*Repeat 4-6 times, walk for 30 seconds between each set.

Life transformations personal training Playground-Workout

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!

Personal Training Lee’s Summit

Life Transformations Personal Training in Lee’s Summit is locally owned and operated.  Robert and Molly Wichman work together to share their passion for fitness and health with their clients and trainers.  If you want to join a fitness environment focused on “fitness,” then Life Transformations Personal Training is for you.

Personal Training – If you are just starting out or a seasoned veteran, Personal Training can help you meet your goals.  Our wide range of trainers and time slots allows for every body and skill level to train in our positive environment.  Training sessions run 30 or 60 minutes for one to five days per week.

Some members ask…is Personal Training for me.  Yes, Personal Training is for you!  Everyone can benefit from a trainer.  Motivation, proper form, workout education, weight loss support, and many more benefits come from working with a Personal Trainer at Life Transformations Personal Training.

If you are ready to get started, it is best to meet with a Personal Trainer to discuss your goals and allow us to guide you to the best program to help you reach your goals.  Check out some of our Client Transformations.

Small Group Training – Just like Personal Trainer but with a small group.  If you have a group of friends to workout with or want to join a group we can help you reach your goals.  Groups start with THREE COMMITTED INDIVIDUALS.  So, grab some friends and head on up to get your Small Group Training started today!

Nutritional Guidance– Do you struggle with weight loss even though you workout?  Healthy nutrition and portion control can help your hard work at the fitness  center show.  Meet with a trainer to learn how we can help you.

Many times our fitness center members and personal training clients eat healthy, but maybe to much or at the wrong times.  Learn how proper nutrition can fuel your workouts and your body.  Portion control, food group education, nutrition labels education, healthy eating tips, making nutrition fit your busy lifestyle and many more nutritional education tips are a part of our Nutritional Guidance Program.

Contest Preparation Services- Are you ready to step on stage as an NPC bodybuilder, figure, fitness, bikini, or physique competitor?  Then, PROformations Team is the place for you.  Athletes from Kansas City and the surrounding areas can contact the PROformations Team for additional contest prep information.  Training, nutrition, posing, stage presence, and more are available.

Personal Trainer Tip- Glutes Training

Lee’s Summit personal training friends, do you want to add a little boost to your backside?   Life Transformations Personal Training, personal trainer Molly Wichman, has some tips for you.

Glutes Training

Do you like your rear view?  As we approach competition season and bikini season, every gal wants to focus on her back side.  Ladies tend to hold onto body fat the longest in the glutes, hip and thigh areas.  While body fat reduction comes primarily from nutrition and cardiovascular activity; lifting and shaping the glutes region can help with the appearance of the rear view.

If you have a weak backside, you may want to allow a day for just glutes strength training.  Here are some good glutes building moves to incorporate into your workout routine.

Squats- We have all heard “Squat for that booty.” Yes, squats build muscle to the glutes, but they are not the only exercise out there.  Free bar, Smith machine, Pivot Squats, dumbbell squats and even body weight squats can train the glutes if done properly.  If you stand up from your computer and do a bodyweight squat focusing on pushing through your heels on the way up, you will feel your glutes muscles activating and being worked.  This is the feeling you need when doing any variation of squats, pushing through the glutes.  Now, squats are also great for all over thigh development; but, if the focus is glutes…push with the glutes.

Abductor- The abductor or outer thigh machine is great for training the hips and glutes.  Depending on the angle of the machine at your gym, you may need to lean forward to a 45 degree angle to really push the movement back into the glutes area.

Glutes Bridge- You may want to do this movement in the corner of your gym to feel more comfortable.   Lying on the ground with your feet on the floor directly under your knees, lift your hips up, then slowly lower to the ground.  If you squeeze through your glutes you should feel this.  To add resistance hold a dumbbell or weight plate on your pelvis as you lift your hips.

Leg Lifts- The best place to start leg lifts is on a bench.  Lie face down with your hips off the bench (move a little forward if too much pressure is on your back) and your legs resting on the ground. Grip your hands on the front of the bench to balance yourself.   Lift your legs so you do a “superman move” by pulling with your glutes muscles, and then come down slow and repeat without letting your legs touch the ground.  If this gets easy, try adding weight by adding ankle weights on your legs or a resistance band around your ankles.  Want to change the angle, try this move on the incline bench for a deeper stretch.  Another option is to put a BOSU ball on the bench so your bellybutton it on the center of the rounded BOSU.

Leg Press- The leg press or single leg press is another exercise that is great for overall thigh development.  For your glutes focused workout, but your feet at the top of the foot pad.  This will allow you to push through your glutes and hamstring muscles.

Plié Squats- Similar to the squat, but with a wide stance with toes pointing out.  Try a squat.  Then hold a weight plate or dumbbell to add resistance.  If you are flexible, try standing with each of your feet on a weight bench (still in a wide stance).  The added height will allow you to get a deeper squat and really push through your glutes and inner thigh muscles.

 

If you want to try some non-weighted glutes exercises, there is always the Step Mill, incline treadmill walk, bench jumps, broad jumps, frog jumps, high skips, and box jumps.  Just remember to engage your glutes muscles and use a slow and smooth movement to get the most out of what you are doing.

Each weighted exercise can always be modified by adding resistance or changing the angle.  If you get bored with what you are doing, change it up.  Glutes exercise are great for improving your appearance in your skinny jeans, bikini or competition stage look.  These are just some of the many glutes exercises.  Try some out and see what works for you. For other personal trainer tips visit NEWS.

Molly Wichman

IFBB Fitness Pro

Life Transformations Personal Training Owner/Personal Trainer

 

This information is intended for general informational purposes and should not be considered medical advice or imply that any personal action should be taken. You should first discuss any physical, lifestyle and dietary changes with your health or medical professional.

Trainer Tip- Stretching

Lee’s Summit fitness friends don’t feel out of shape and sore. Here are some tips on stretching from Life Transformations Fitness Personal Trainer, Molly Wichman. Try it out!

Stretching… Just Do It

Did you know that stretching can be as important as exercise? It can be hard to add stretching into your daily fitness routine, but it does have many benefits.

Some of the benefits of stretching are increase flexibility and range of motion, improve posture, increase blood flow and reducing muscle soreness.

Here are some tips to help make stretching part of your daily routine.

Wait on your stretchmolly wichman personal trainer lees summit stretching

Your muscles should be warm before you begin to stretch. Keep your regular warmup before a workout. This should be something to get the blood flowing to your muscles. Stretch after the workout when your muscles are already warm. A brisk walk or swing arms in circles are great warmup movements.

Post Workout Stretch

Instead of trying to stretch your whole body after every time you exercise (unless you have time), focus on an area of the body each time. If you have tight muscles, then focus on stretching those muscles. However if you have time, try a full body stretch.

 

Here is an easy full body stretch that can take 10 minutes. Find a good area in the gym to stretch. I like the upright bike. You can adjust the seat to hip height.

Hamstrings- Place foot on seat, keep leg straight, lean forward to stretch, stationary leg is on floor.

Hips- Place foot on seat, bend knee so leg in in L shape, lean forward to stretch, stationary leg is on floor.

Quads- Stand facing away from bike, bend foot to glutes, hook toes on bike seat, lean backwards into stretch.

Shoulders- Hold onto bike handles with both hands, keep arms straight, lean forward will upper body is parallel to floor.

Chest- Hold bike handles with one arm, (arm away from body), keep arm straight and lean away from handle.

Back- Hold bike handles with one arm (arm in front of body), keep arm straight and lean towards handle.

Back- Bend knees, hold under bike seat with one arm, fall further into squat.

*While stretching, make sure the equipment is fastened to the ground or stable. Do not pull equipment on top of you. Always keep joints soft, not locked out. A good stretch is held for 30 seconds or more. Stretch at your own level, don’t push too hard.

Trainer Tip- Survive the Holidays

Lee’s Summit fitness friends don’t let the holidays be an excuse to waiver on your fitness, weight loss and health goals.  Here are some trainer tips from Life Transfomations Personal Trainers in Lee’s Summit on surviving the holidays.

Tips to help you and your waistline survive the holidays?

The holiday season is a time to celebrate with family and friends. Unfortunately, for many it also becomes a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can result in an extra pound or two every year. Over a lifetime, holiday weight gain can really add up. Following a few simple tips can help you and your waistline survive the holidays.

  1. Limit to one-a-dayLife Transformations lees summit Personal training lees summit healthy holidays

While you can’t control every situation, you can control how much food goes into your mouth. If you are constantly bombarded with holiday parties and displays of desserts or candies you can still effectively help prevent overeating and weight gain. One way is the one-a-day method. Allow yourself one small serving of a cookie or piece of candy each day during the holiday season. Remember that you may have to compensate for it later in the day by reducing your total caloric intake or by burning a few extra calories while exercising. If you aren’t confronted with holiday foods that day, just skip your one-a-day – but don’t compensate and double-up on your serving the next day.

  1. Always plan ahead – Never go to a party hungry

Before you go to a holiday party, eat a healthy snack such as a serving of your favorite fruit, fat-free yogurt or a low-fat, whole grain granola bar. When you arrive at the party, you won’t be craving hors d’oeuvres.

If you’re going to a potluck dinner, bring a healthy dish to share such as a salad, veggie or fruit tray. This will ensure at least one healthy dish.

  1. Be in charge of your party choices:
  • Small plate, please Be wise when choosing appetizers – a small portion of some appetizers may help you from overeating at dinner. Pick up a small plate, and stick with vegetables, but limit or avoid the heavy dips
  • Restrict your intake of crackers, chips, cheese. If you must have a deep-fried appetizer, eat only one small serving. Never go back for seconds. For dinner, fill half of your plate with salad and vegetables, then a healthy protein and carb/bread.
  • Avoid the sauce Avoid sauces made from cream or meat drippings. For salads, use oil and vinegar, vinaigrette or low-fat dressings..
  • Finish it off light The best low-calorie choices are fruit, Jell-O, pudding, an unfrosted mini muffin, shortbread cookies, ginger snaps or angel food cake. If you must have a dessert with frosting, butter cream, cream cheese, or chocolate chips, limit yourself to one small cookie or one thin slice of cake.
  • Watch the drinks Try to restrict your alcohol to one or two servings. Holiday punches; eggnog and holiday spirits are filled with hidden calories. Try a light beer or wine or calorie-free drinks such as water, unsweetened ice tea, hot tea or coffee.
  1. Say No Politely

Many times you feel forced to eat foods because people keep putting it in front of you. Learn to say no politely, such as “No thank you, I’ve had enough. Everything was delicious”, or “I couldn’t eat another bite. Everything tasted wonderful”. You’ll find saying no isn’t so hard to do after all.

  1. Focus on socializing

Remember, the holidays are meant to celebrate good times with family and friends. Enjoy the holidays and plan effective strategies to help you achieve your weight loss goals. Achieving what you sought out for will give you one more good reason for holiday cheer! Happy Holidays! Resist temptation

Out Lifting Cancer

Life Transformations Personal Training in Lee’s Summit, MO is going to Out Lift Cancer in the month of October for Breast Cancer Awareness.  The Personal Trainers will be hosting free health and fitness seminars and selling Out Lifting Cancer t-shirts.  A portion of the shirt proceeds will be donated to the Susan G. Koman Breast Cancer Research Foundation.  If you are interested in Out Lifting Cancer, check out the link below to purchase a shirt. Join us at #outliftingcancer!

life transformations personal training breast cancer

Trainer Tip- Single Leg Hamstring Curl

Life Transformations Personal Training in Lee’s Summit, shares a Trainer Tip on how to use the Single Leg Hamstring Curl.

Have you noticed the new machine in the gym? It looks a little different, but it is easy to use. Here are some variations on how to use the Single Leg Hamstring Curl.

Kneeling– Place right knee on the knee pad and left leg straight in front of the leg pad. You can lean on the arm pad and hold onto the handles. Slowly curl left leg towards glutes, then return to start. Make sure hips stay even. Perform desired sets and repeat on opposite side. For added resistance add weight plates to front weight pegs. This exercise targets hamstrings and glutes.

life transformations personal training lees summit molly wichman personal training lees summit molly wichman

Standing- Stand in front of the leg pad with both legs straight. You can lean on the arm pad and hold onto the handles. Slowly curl left leg towards glutes, then return to start. Make sure hips stay even. Perform desired sets and repeat on opposite side. For added resistance add weight plates to front weight pegs. This exercise targets hamstrings and glutes

personal training lees summit molly wichmanpersonal training lees summit molly wichman

Strengthening your hamstrings and glutes is a great way to evenly develop leg muscles, aid in good posture and help with walking and running. Still need help with the Single Leg Hamstring Curl…then ask a Life Transformations Personal Trainer. We are here to help!

Free Fitness Seminars

The trainers of Life Transformations Personal Training in Lee’s Summit are offering FREE seminars in October. Open for all fitness levels to learn about fitness, health and more!  We hope to see you  at one or more sessions.

Workout 101 – Come learn some basics of a workout in the gym setting.  Open to all fitness levels  Wednesday, September 30th at 9:30-10:00am AND 5:30-6:00pm

Healthy Eating Tips- Living a healthy lifestyle does take a little work, but it can be done for you and your family!  Come learn how. Wednesday, October 7th at 5:45-6:30pm AND Sunday, October 11th at 3:00-4:00pm

Fitness for Health- We all know weight training can benefit our health…now lets learn how to incorporate it into our workouts. Learn some tips to add fitness into your lifestyle. Wednesday, October 14th, 9:30-10:00am AND 5:30-6:00pm

Seminars are FREE to members and non-members of Anytime Fitness Lee’s Summit.  RSVP to  the clipboard on the bulletin board or our FaceBook event.  For questions call 816-217-2762 or email molly@lifetransformations-kc.com.

Seminar Location: Anytime Fitness, 316 NE 291 Highway, Lee’s Summit, MO 64086

Life Transformations Personal Training free seminars October 2015