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

2017-npc-kansas-city-bodybuilding-figure-bikini-fitness-physique-schedule

 

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+

team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-new-england-championships

Team PROformations at the 2016 NPC All Star 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 All Star Championships, on October 29, 2016 in Overland Park, KS. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

*Team Placed- OVERALL TEAM AWARD*

Darian Barker- 3rd Place Novice Bikini

Kaleigh Sheridan- 1st Place Open Figure

Robert Krystl- Open Men’s Physique

Marty Chamberlain- 2nd Place Open Men’s Physique

Marvin Shumate- 3rd Open Men’s Physique

Joey Gallo- 1st Place Novice Bodybuilding Light Heavy, Novice Bodybuilding OVERALL, 1st Place Open Bodybuilding Light Heavy

Jeremy Simons-1st Place Military Men’s Physique, 1st Master’s Men’s Physique, 2nd Place Open Men’s Physique

Angie Simons- 4th Place Military Bikini, Open Bikini

Ashley Tipton- 2nd Place Novice Women’s Physique, 3rd Place Open Women’s Physique

 

Team PROformations at the 2016 NPC San Antonio Classic

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 San Antonio Classic, on October 22, 2016 in San Antonio, 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- 1st Place Open Figure

team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-npc-san-antonio-classicteam-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-1219team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-1315team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-1319

Team PROformations at 2016 NPC Pink Muscle Fest

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 Pink Muscle Fest, on October 8, 2016 in St. Charles, MO. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Michelle Fineshriber- 3rd Place Masters Figure, 3rd Place Novice Figure, 5th Place Open Figure

Ashley Tipton-  2nd Place Novice Women’s Physique, 4th Place Open Women’s Physique

team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-pink-muscle-fest-1 team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-pink-muscle-fest-1m1 team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-pink-muscle-fest-8m1 team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-pink-muscle-fest-11 team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-pink-muscle-fest-531 team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-pink-muscle-festteam-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-pink-muscle-fest-311team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-pink-muscle-fest-31

Trainer Recipe -Healthy Chicken Enchiladas

Lee’s Summit fitness friends, here is a personal trainer recipe for Healthy Chicken Enchiladas.  Life Transformations Personal Trainer, Molly Wichman, shares a clean eating recipe below.   Try out this quick and easy dinner.

INGREDIENTS

Cooked chicken (shredded chicken works best)molly-wichman-fitness-chicken-enchiladas

Tortillas (choose low carb, whole wheat, or corn)

Plain Greek Yogurt

Low fat cheddar cheese

Green Enchilada sauce

DIRECTIONS

Preheat oven to 350. Grease 9×13 pan.

Take a tortilla, add 2-4 oz chicken, 1 tbsp. Greek Yogurt, pinch of cheese.  Roll tortilla and place seam side down in pan.  Repeat until pan is full.  Top with enchilada sauce , sprinkle with a little extra cheese.

Cover pan with foil, cook for 30 minutes (uncover for the last 5 minutes to let cheese melt.

*This is a great family friendly recipe.  Change to fit desired macro count.

Team PROformations at the 2016 NPC Indianapolis Grand Prix

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 Indianapolis Grand Prix, on September 24, 2016 in Indianapolis, IA. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Michelle Fineshriber- Figure Open B- 1st Place, Grand Figure Masters  1st Place

team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-131

NPC All Star Championships

Information on the upcoming NPC All Star Championships. The NPC All Star Championships will be held on Saturday, October 29, 2016 in Overland Park, KS at the Overland Park Convention Center.  Kansas City bodybuilding, figure, fitness, bikini, and physique athletes will compete.  Be sure to check it out.

EVENT DATE & TIMES
Saturday, October 29
Athlete Meeting: 8:30 a.m.
Pre-judging: 10:00 a.m.
Meeting: 5:30 p.m.
Finals: 6:00 p.m.

MANDATORY CHECK-IN – ALL ATHLETESnpc-all-star-championships
Friday, October 28: 3:00-6:00pm
Overland Park Convention Center
6000 College Blvd.
Overland Park, KS

PURCHASE CONTEST PHOTOS
Dough Jantz Photo

CONTACT INFORMATION
Email: mayhemmailbag@aol.com
www.facebook.com/allstarchampionships

VENUE
Overland Park Convention Center
6000 College Blvd.
Overland Park, KS

EVENT TICKETS
Visit musclemayhem.com

HOST HOTEL
Overland Park Sheraton
6100 College Boulevard
Overland Park, KS
Call – 913-234-2100 and mention the All Star Championships to receive your discounted rate

OFFICIAL TANNING PROVIDER
b.tan Airbrush Tanning