Trainer Tip- Strawberry Picking

Lee’s Summit fitness friends, I have the perfect little fieldtrip for you and your family.  Take a visit to Benny’s Berries U Pick Strawberry Patch just south of Kansas City, MO.  I went to pick strawberries at the end of the season and had a blast with my little guy.

We were first time pickers, but got all of the directions we needed.  Since it was the end of the season, we had to look under leaves and go to the back rows, but we got a box full of bright red strawberries.  Now, the fun doesn’t stop here.  We went home to wash our strawberries and found some tasty recipes to use our fresh pick.  Some recipes were healthy, and some I “healthied-up” aka my version of modifying a recipe to make it healthy.  Here is a collection of what we tried.  Now, all of these recipes are easy.  Make sure to grab a step stool and involve the kiddos.

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Fresh Strawberries

Eating strawberries plain is delicious.  Grab and go snack.  If you want to try a little dessert, add light Cool Whip to plain strawberries…Mmmmm good.

Vanilla Strawberriesbennys berries kansas city life transformations personal training 2.jpg

Take whole strawberries, dip in vanilla Greek yogurt, place on wax paper, freeze for 3-4 hours, enjoy a fresh and healthy treat.


Strawberry Lemonade Pops

Puree strawberries in blender or food processor (I used Magic Bullet), add lemonade (or Crystal Light), pour in ice cube trays or popsicle molds, add stick or toothpick, freeze till set.  Enjoy a refreshing popsicle!!


Strawberry Banana Bread


  • ½ cup (1 stick) butter, softened
  • 1 cup granulated sugar
  • 2 large eggs, beaten
  • 3 ripe bananas, mashed
  • 2 cups flour
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1½ cups fresh strawberries chopped & tossed in 1 Tablespoon of flour


  1. Preheat oven to 375F degrees. Spray two 9×5 loaf pan with nonstick spray. Set aside.
  2. In a large bowl, using a mixer, cream butter and sugar together until light and fluffy.
  3. In a small bowl, beat eggs using a fork. Add eggs to sugar mixture and beat until combined. Add mashed bananas and mix until combined.
  4. Combine all dry ingredients: flour, baking soda, and salt. Slowly add dry ingredients to banana mixture and mix until flour is just combined. DO NOT OVERMIX! Fold in floured covered strawberries.
  5. Pour batter into prepared loaf pans and bake at 375F for 15 minutes. REDUCE heat to 350F and bake for an additional 30 minutes until edges are slightly brown or until toothpick inserted into center comes out clean. Let cool completely before removing from loaf pans.

*I kept one loaf to enjoy and placed the other loaf in the freezer.

*Recipe from


Strawberry Frozen Yogurt


4 cups frozen strawberriesbennys berries kansas city life transformations personal training

3 Tablespoons honey

1/2 cup plain Greek yogurt


Combine frozen strawberries, honey, yogurt in food processor or blender (I used Magic Bullet), and blend until creamy.  Enjoy this refreshing and cool treat.  Can store frozen yogurt in the freezer.

*Recipe from


This was a fun little field trip for my family.  Go out and try out Benny’s Berries U pick strawberry patch to have your own adventure.  Life Transformations Personal Training loves to share healthy tips and recipes.  Check out our NEWS page for more. Have a good Summer!!

Post Holiday Beauty Detox

Lee’s Summit fitness friends, here are some tips by makeup artist Angela Alessi on post holiday beauty detox. Life Transformations Personal Training is excited to try these tips!

I’m sure this post seems long and dreadful but your body and your skin will thank you for taking on some of these tips!

New Year, New You right?! No matter how hard we try to be on our best behavior during the af3c81_c16663af4ec44f64a01313d6d372ff28holiday season, we all slip up a little bit. So now that the festivities have officially concluded its time to get back on that grind and wake up feeling like the beautiful boss chick that you are! Whether you’re feeling like a slug with no energy or look in the mirror and have a mini panic attack, I have some tips that may help you out!

However, before loading up on nutrients you must realize you have to cut certain things out. The main things you want to avoid right now are going to be: Processed foods, Refined Sugars, Dairy,  Artificial Sweeteners,  Gluten. These are toxins in your body that will show their effects on you physically as well as mentally.

And especially if you have been having an upset tummy, try eliminating these things. You will start feeling better with in a few days. KEEP IN MIND when you start eliminating toxins you may experience mucus and congestion, fatigue, irritability, acne, headaches, low energy. However detoxing is a must if the goal is to clear up skin, get radiant hair and nails, loose a few pounds, gain some energy back, and even improve emotional stability.

Now, begin your beauty process from the inside out with nutrient rich foods, teas, and juices. Drink water! Gulp it down! You are 90 percent water, you need it, you love it (you really will love it when you start seeing the benefits)! Eat breakfast! I can’t do without my morning oatmeal. I say oatmeal because it’s fiber rich which will help your body eliminate gross things, and when gross things aren’t in your body they don’t show up on your body. For radiance try adding in some pears for extra hydration and walnuts for omega-3’s. As a midday pick-me-up you may want to indulge in a beauty tea or juice! My favorite is BB Detox by Kusmi Tea. This beauty beverage has all the juicy stuff your skin craves! Or perhaps you’d rather just enjoy some fresh squeezed juice, vitamin c rich fruits like orange, grapefruit, pineapple, and papaya are all wise choices. Lastly, make sure you incorporate some vitamin D, if you’re feeling adventurous try snaking on some Dulse (dried seweed) not only is low calories, zero fat, zero carb its going to balance electrolytes and fluid levels which may reduce undereye puffiness.

As for your skin you maybe experiencing dryness, dullness, acne, and undereye puffiness at the moment. Here are some ways to topically get your skin back shape as well.

Dry Skin: Moisturizer! It works wonders! Directly apply a moisturizer after cleansing skin, that way it locks the moisture in. You may also consider trying a DIY mask, mix half a cucumber and a tablespoon of plain yogurt in a blender and spread a thick layer on to the face, let sit for 5-10 minutes, rinse with lukewarm water and your skin refried to refreshed! Or try the Dermalogica Skin Hydrating Masque.

Dull Skin: Vitamin C is key! Not only will it repair skin collagen, but as an extra perk it prevents cellulite from being so visible. Apart eating or drinking your Vitamin C Invest in a Vitamin C Serum, try Truth Serum Vitamin C Collagen Booster by Ole Henriksen.

Undereye Puffiness/Darkness: Get some sleep, you’d be surprised at how rejuvenated you look after a good nights sleep. However if schedule doesn’t allow, try wrapping ice cubes in tea bags, the tannin in tea bags reduce swelling and discoloration. Or to reduce the appearance of dark circles, age spots, and pigmentation place crescent sliced avocado under your eyes for 20 minutes. If you rather not DIY try good ol’ Preparation H Cream under the eyes to shrink down puffiness. Or, to brighten undereyes try Orgins GinZing Refreshing Eye Cream.

Acne: If you one of the blessed ones that dont suffer from hormonal and cystic acne then its easy to banish away the holiday breakout. First drink a lot, and I mean a lot of water. Secondly, sweat. Work up a good sweat with activities, exercise, or just by sitting in the sauna. That will flush the bacteria right out. Be sure you cleanse your skin before and after sweat sessions! You may also want to apply a spot treatment over night, I like Drying Lotion by Mario Badescu.

View full article blog from Angela Alessi at!angela-alessi-makeup-blog/csnw

Pro Deo Youth Center Giving Tree

Life Transformations Personal Training wants to thank all of our members and friends for their generous donations for this years Giving Tree to benefit Pro Deo Youth Center.

Local fitness businesses collect holiday donations for Pro Deo Youth Center

Each year Pro Deo Youth Center, located at 200 N.E. Chipman Road, allows local businesses and individuals to adopt a family for the holiday season.

This year some local fitness centers took it a step further.

Local Lee’s Summit fitness businesses Life Transformations Personal Training, Bodies Health and Fitness and Get in Shape for Women worked together to collect donations for Pro Deo.

Ornaments with a gift or item needed by the families were given to the businesses and the fitness members and clients helped bring in the donations.

“I know many of my fitness friends from the community donate their time to the after-school program at Pro Deo, so I thought we could all join together and help collect the donations,” said Molly Wichman, owner of Life Transformations Personal Training. “It’s great to work with the other businesses in our fitness industry to help out. I appreciate each fitness business that accepted my friendly challenge to see who can collect the most items for Pro Deo.”

To learn more about Pro Deo Youth Center or to volunteer, contact Ashley Nowell at 816-226-6806.

This is a repost from the Lee’s Summit Journal.

Sloppy Joes in Soft Corn Tortillas

Need a quick and easy dinner recipe that your family will enjoy?  Try Sloppy Joes on Soft Corn Tortillas.  Only 4 ingredients!

Sloppy Joes in Soft Corn Tortillas

Prep Time:
Other: 10 Minutes


  • 4 white corn tortillas
  • 1 pound ground beef or ground turkey
  • 1 can sloppy-joe sauce (such as Hunt’s) or 1 package sloppy-joe
  • 1 c shredded sharp cheddar cheese


  1. Preheat oven to 300°F. Wrap all the tortillas tightly together in foil and place in oven for 5 minutes. In a medium skillet, brown the beef or turkey. Add the sloppy-joe sauce (or seasoning, tomato paste, and water, according to the label directions). Place 1 tortilla on each plate. Spoon the sloppy-joe mixture evenly onto each tortilla. Divide the Cheddar evenly among the tortillas and fold them over. Serve with a green salad.

Enjoy!  Molly Wichman, IFBB Fitness Pro, Life Transformations Fitness Personal Trainer/Owner/Operator