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.

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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

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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

Personal Training Lee’s Summit

Our Lee’s Summit Personal Training friends and clients have seen the benefits of strength training…have you.  Read below and start seeing the benefits yourself.

Some people ask…is Personal Training for me.  Yes, Personal Training is for you!  Everyone can benefit from a trainer.  Motivation, properLife Transformations lees summit Personal training lees summit 5 form, workout education, weight loss support, and many more benefits come from working with a Personal Trainer at Life Transformations Personal Training.

We have a trainer to help turn your goals into reality.  Adding a little strength training into your daily routine can have many benefits.  Below are some of the benefits:

Weight Loss- Did you know the more muscle your body has the more body fat you burn in a day? So, if you want to lose five or fifty pounds, start strength training.

Increase Bone Density-Working out with weights, bands, balls, and your own body weight can help increase bone density.

Lower Blood Pressure-Strength training can increase your heart rate, causing your body to burn body fat and speed up metabolic functions.  So, come try some strength training, cardiovascular activity, and a healthy nutrition plan and see how your body benefits.

Increase Energy-Everyone needs more energy.  If you need to stay up with active kids/grandkids, beat lethargic feelings, or just feel “energized” take up a workout.  Increasing strength and raising your cardiovascular functions help you not only feel energized…but be energized.

Personal Trainer Tip

Molly Wichman, Life Transformations Personal Trainer in Lee’s Summit, shares Fitness Myths.

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?Life Transformations lees summit Personal training lees summit 13
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 overestimate 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

For more Trainer Tips visit our News Blog on our website.

Online Contest Prep Coaching

Kansas City Bodybuilding, figure, fitness, bikini, and physique athletes have options when it comes to finding a contest prep coach.  Online coaching may be for you.

Do you have to motivation to go to the gym by yourself?  Maybe you just need help amplifying your workouts and dialing in your meal plan.  If this is you…online coaching is a great option for weight loss AND athletes preparing for a competition.  Bodybuilding, Figure, Bikini, Physique, and Fitness athletes are all motivated and thrive on online coaching programs.

Team PROformations athletes are coached by Robert Wichman, Top NPC National Level Bodybuilder  and Molly Wichman, IFBB Fitness Pro.  Training and coaching isn’t just a hobby, it’s a profession.  We practice what we preach and share our knowledge to help others.  Let’s take it to the next level together.

How it works

We start by gathering information about YOU.molly wichman ifbb fitness pro

  • Goals
  • Exercise experience
  • Average daily meal plan
  • Injuries, limitations, allergies
  • Average daily schedule
  • Lifestyle
  • Body comp and measurements

After we have the information we need then we are ready to create your custom program.  We will email out your program with lots of supporting data to help you reach your goals.  After you get going on your program, we need your help.  Weekly or bi-weekly check-ins are needed, feedback on the program, questions you may have, etc.  Contact us as much as you need.  We always say better ask than to assume.  Responses are always made ASAP.

Changes to your program will be made as needed!  If you think an online coaching program is for you, email molly@lifetransformations-kc.com to get started or ask questions.

 

Note: Athletes wanting to compete in a show need to allow 12-16 weeks for online coaching program.  Posing, stage presence, and show details will be discussed with your coach.

Personal Training Lee’s Summit

Is personal training for you?  Not for sure…let’s take a test my Lee’s Summit friends.  Sometimes it is hard to make the decision to get fit, be pushed, and mentally commit to a lifestyle change.  We can make it an easy and fun lifestyle change.

First lets start with a few questions.

Current Gym Goers: Do you do the same workout every gym visit?  Do you enjoy your workouts?  Do you have proper form and technique?  Do you challenge yourself?Life Transformations lees summit Personal training lees summit 5

Thinking About Going to the Gym: If you go to the gym will you know what to do? Can you commit to a weight loss program for more than 2 weeks?  Can you keep your workouts fun and challenging?

Now…we can’t lie to ourselves.  You know the real answers to the above questions.  If you think you answered wrong, then it may be time for a personal trainer.  Did you know a personal trainers goal is to educate the client?  Did you know a trainer wants you to succeed and be able to workout on your own?  Did you know a trainer doesn’t want to hurt you…just help you?  Did you know training can be FUN?

 

Now that we have some questions answered, it’s time to commit to a lifestyle change.  The first step is to call 816-217-2762 to schedule a free consultation or training session.  After you find a program that’s right for you (there are many programs available) it is time to get moving.  Once you are moving with your trainer and you see success you will wonder why you didn’t start sooner.

 

Hope to hear from you soon!  Molly Wichman, IFBB Fitness Pro, Life Transformations Personal Trainer, Lee’s Summit, MO

Weight Loss Cardio

As a Personal Trainer at Life Transformations Personal Training in Lee’s Summit, MO I see many clients who struggle with weight loss.  It is hard to stay on track with healthy nutrition, cardio training, and weighted workouts.  I find keeping training sessions interesting and fun helps clients stay motivated and on track.  Check out my fun functional cardio workout.  Have fun and ask a friend to join you.  Need help…email me at molly@lifetransformations-kc.com.

Functional Cardio Workout

10 minute warmup on favorite cardio machinemolly wichman personal trainer lees summit

*Do 5 sets of the below exercises.  Rest 10-30 seconds between sets.

10 bounding frog jumps

20 mountain climbers on bench

30 second plank hold

30 jumping jacks

20 sit ups

*Take exercises at your own level and stay hydrated.

Benefits of Personal Training

Our Lee’s Summit Personal Training friends and clients have seen the benefits of strength training…have you.  Read below and start seeing the benefits yourself.

Some people 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.

We have a trainer to help turn your goals into reality.  Adding a little strength training into your daily routine can have many benefits.  Below are some of the benefits:

Weight Loss- Did you know the more muscle your body has the more body fat you burn in a day? So, if you want to lose five or fifty pounds, start strength training.

Increase Bone Density-Working out with weights, bands, balls, and your own body weight can help increase bone density.

Lower Blood Pressure-Strength training can increase your heart rate, causing your body to burn body fat and speed up metabolic functions.  So, come try some strength training, cardiovascular activity, and a healthy nutrition plan and see how your body benefits.

Increase Energy-Everyone needs more energy.  If you need to stay up with active kids/grandkids, beat lethargic feelings, or just feel “energized” take up a workout.  Increasing strength and raising your cardiovascular functions help you not only feel energized…but be energized.

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.  Email info@lifetransformations-kc.com or call 816-217-2762 to schedule a FREE FITNESS ASSESMENT.

2015 NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, and Physique Schedule

NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, and Physique athletes…this is what Life Transformations Fitness Lee’s Summit has compiled for 2015 Shows in our area. Now is the time to plan your 2015 season.

1st Phorm IFBB Mens 212, Bikini & Pro Womens Physique Championships & NPC Midwest

Championships, April 4, 2015 St. Louis, MO  Contact titonej@aol.com

NPC Midwest, May TBA 2015 Davenport, IA  Contact:bigbea007@aol.com

NPC Midway USA, May 16, 2015  Wichita, KS  Contact: mayhemmailbag@aol.com

Wings of Strength Omaha IFBB Pro Men’s 212, Pro Women’s  Bodybuilding, Physique & Figure & NPC Duel Of Champions, May 30,2015  Omaha, NE  Contact  titonej@aol.com

NPC Muscle Mayhem, June 6, 2015 Overland Park, KS   Contact  mayhemmailbag@aol.com

NPC Battle of the Bodies, June TBA 2015 Tulsa, OK

NPC Missouri State Championship, July TBA 2015  Springfield, MO   Contact  mayhemmailbag@aol.com

NPC Arkansas State Championships, August TBA 2015 Little Rock, AR  Contact mayhemmailbag@aol.com

NPC Midwest Naturals, August, 15, 2015 Arnold, MO   Contact  titonej@aol.com

NPC Show of Champions August TBA, 2015 Midwest City, OK

IFBB Arkansas Pro &  NPC All-South Championship, August 22, 2015 Venue TBA, Contact  titonej@aol.com

NPC Central USA Championships, October 17, 2015 Omaha, NE Contact titonej@aol.com

NPC Pink Muscle Fest, October TBA, 2015 St. Charles, MO  Contact  mayhemmailbag@aol.com

NPC Heartland Classic, October TBA, 2015 Edmond, OK

NPC All Stars, October TBA, 2015 Kansas City, MO  Contact mayhemmailbag@aol.com

IFBB Iowa Pro Bikini, NPC Battle of Champions, November 7, 2015  Davenport, IA Contact  titonej@aol.com

NPC OKC Grand Prix, November TBA, 2015 Midwest City, OK

2015 NPC Kansas City Schedule

Fitness Class Schedule

Lee’s Summit Fitness Classes are offered Indoor or outdoor (weather permitting) at Life Transformations Fitness.  Our Personal Trainers will take you through challenging exercises using body weight, resistance training, cardio endurance exercises and much more.  Get a great one hour workout in a fun and motivating environment.  You never know how the trainers will challenge you.  If you want to increase endurance, lose weight or improve your overall health then this class is for you.  No reservations needed…come and join us for a workout!

Classes are open to members AND non members of all fitness levels.  Life Transformations Fitness is located one block South of the Wood’s Chapel and Ralph Powell Road intersection in North Lee’s Summit (close to the Lakewood Subdivision, Blue Springs and Independence).  First class is always FREE.

New Fitness Class Schedule offers Boot Camp, Zumba, and PiYo!

Life Transformations Fitness Class Schedule

Personal Training Special

Lee’s Summit fitness friends are you ready to lose weight and get fit?  Take advantage of Life Transformations Fitness Personal Training Sale and save.

Life Transformations Fitness Personal Training Sale July 2014

Personal Training – If you are just starting out or a seasoned veteran of Life Transformations fitness center, 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 positvie 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.  Modivation, proper form, workout education, weight loss support, and many more benefits come from working with a Personal Trainer at Life Transformations Fitness.

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.

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.