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.

bennys berries kansas city life transformations personal training 1.jpgbennys berries kansas city life transformations personal training 13.jpg.png

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

Ingredients

  • 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

Directions

  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 www.therecipecritic.com

 

Strawberry Frozen Yogurt

Ingredients

4 cups frozen strawberriesbennys berries kansas city life transformations personal training

3 Tablespoons honey

1/2 cup plain Greek yogurt

Directions

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 www.justataste.com

 

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!!

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

Team PROformations at the 2017 NPC Midway USA 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 2017 NPC Midway USA Championships on May 13, 2017 in St Louis, MO. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Anthony Elayan- Men’s Classic Physique 2nd Place, Men’s Bodybuilding Light heavy 2nd Place

npc midway usa championships team PROformations kansas city contest prep coach 11 npc midway usa championships team PROformations kansas city contest prep coach npc midway usa championships team PROformations kansas city contest prep coach 1 npc midway usa championships team PROformations kansas city contest prep coach 21

Trainer Recipe- Ranch Dip

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 Greek Yogurt Ranch Dip.  This recipe is super easy to make and tastes great.  You can make ahead and store in the fridge.  Great to top salads, dip fresh veggies, add to sandwiches or wraps, or even replace high calorie cheese in casseroles.  Who doesn’t like ranch?  This is a family friendly recipe.

Greek Yogurt Ranch Dip

Ingredients

1 cup plain, non-fat Greek yogurtlife transformations personal training lees summit d 311

3/4 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon dried dill

1/4 teaspoon kosher salt

1/4 teaspoon Worcestershire sauce

1/8 teaspoon cayenne pepper

Fresh, chopped chives garnish

 

Directions

 

In a medium bowl, stir together all of the ingredients: Greek yogurt, garlic, onion, dill, salt, Worcestershire, and cayenne. Garnish with fresh chives and serve. Store leftovers in the fridge.

 

*Recipe from http://wellplated.com

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!

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.

team-proformations-npc-kansas-city-world-gym-merriam-ks

 

 

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

team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-a131 team-proformations-kansas-city-bodybuilding-and-figure-contest-prep-services-a1315