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.

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 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 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.

Trainer Recipe Egg Muffins

Lee’s Summit fitness friends, here is a healthy recipe for Egg Muffins.  Life Transformations Personal Trainer, Molly Wichman, shares a clean eating recipe below.   Give your breakfast a healthy makeover, while staying quick and easy.  Try it out!

Egg Muffins

Ingredients
  • 4 whole eggs
  • 4 egg whites
  • Add in veggies/meats (finely chopped)life transformations personal training lees summit trainer recipe 1.jpg

Add in Veggie Choices- Onion, bell peppers (all colors), spinach, mushrooms, broccoli, hash browns

Add in Meat Choices- Lean ground turkey, Lean turkey sausage, lean ham, turkey bacon, chicken breast

Topping choices- Hot sauce, salsa, low-fat cheese, chopped chives

Instructions
Preheat oven to 350 degrees. Grease a standard 12-slot muffin pan with cooking spray and set aside. Crack eggs/egg whites into a bowl. Add in other ingredients and whisk together. Pour the egg/veggie mixture evenly into the prepared muffin pan.
Bake for 15 minutes, or until the tops are firm to the touch and eggs are cooked. Cool slightly and serve immediately! Leftovers can be stored in an airtight container in the fridge for about 4 days. These may also be frozen. To reheat, pop them in the microwave until warm.
These are a family friendly breakfast option.  Have protein and veggies in one muffin.  The muffins can be an easy, on the go breakfast for busy families.

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.

Team PROformations at 2016 Ronnie Coleman 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 Ronnie Coleman Classic, on April 30, 2016 in Fort Worth, TX.  This is one of the largest NPC contests in the state of Texas and had over 800 competitors. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Jeremy Simons-Novice Men’s Physique 1st, Open Men’s Physique 2nd, Masters Menes Physique 2nd

Angie Simons-Novice Bikini 1st, Open bikini 2nd

Team PROformations npc contest prep services 1v Team PROformations npc contest prep services 1ve

Team PROformations npc contest prep services e1v Team PROformations npc contest prep services kansas city tn

 

Personal Trainer Tip- Coconut Oil

Life Transformations Personal Training in Lee’s Summit, shares tips on coconut oil.  Check out this Personal Trainer Tip!

Have you heard of coconut oil?  It is pretty trendy in the health and wellness world.  This product is trendy…but good.  Coconut oil is one of the few foods that can be classified as a superfood.  It has many great health benefits.  Coconut oil is a fat, but a healthy fat.  Read up on some of the health benefits of coconut oil, and some different uses that may be a surprise.life transformations personal training lees summit trainer tip coconut oil 1.png

Coconut Oil for Health

Coconut oil is one of the richest sources of saturated fat, but not the unhealthy saturated fat.

According to Kris Gunners with Nutrition Authority, “It contains so-called Medium Chain Triglycerides (MCTs) – which are fatty acids of a medium length. Most of the fatty acids in the diet are long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently. They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketone bodies, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.”

Coconut oil, like other fats, can help reduce hunger.  Adding coconut oil into your daily breakfast routine can leave you feeling fuller during the day and reduce hunger pains.  What does staying on track lead to…weight loss. So, adding some fats in your diet can lead to reducing body fat.

Do you have high cholesterol levels?  Again, coconut oil may be something for you. According to Kris Gunners with Nutrition Authority, “Coconut oil is loaded with saturated fats, which actually do not harm the blood lipid profile like previously thought. Studies in both humans and rats show that coconut oil improves important risk factors like Total, LDL and HDL cholesterol, which may translate to a reduced risk of heart disease.”

Uses for Coconut Oil

Now you may have seen coconut oil used in other products as well.  Shampoos, conditioners, lotions, and many more products are now advertising “Includes Coconut Oil.” It may seem odd to have a food product in your beauty product, but there are many great uses for coconut oil.

According to http://wellnessmomma.com, there are many great uses for coconut oil. Some of these may be a surprise, but read up and learn some coconut oil tips.

  1. In cooking as a great oil with a high smoke point. Great for baking, stir-fry’s or as a dairy free replacement to butter.
  2. Added to foods or drinks daily for energy
  3. As a coffee creamer when emulsified into coffeelife transformations personal training lees summit trainer tip coconut oil 11.png
  4. On the skin as a basic lotion
  5. In homemade lotion bars for soft, smooth skin
  6. In homemade deodorant or deodorant bars
  7. As an eye-makeup remover
  8. As a cloth diaper safe diaper cream (just rub on baby’s bottom)
  9. In making your own toothpaste
  10. To lighten age spots when rubbed directly on the skin
  11. To prevent stretch marks during pregnancy
  12. To support healthy thyroid function
  13. To help increase sun tolerance and avoid burning
  14. As a naturally SPF 4 sunscreen
  15. In homemade lotion recipes
  16. As a delicious tropical massage oil
  17. It’s high Lauric acid and MCFA content helps boost metabolism
  18. A tiny dab rubbed on your hands and then through hair will help get rid of frizz
  19. In homemade soap for laundry
  20. Mixed with equal parts sugar for a smoothing body scrub (use in the shower)
  21. Rubbed on lips as a natural chap stick
  22. Topically, can help skin heal faster after injury or infection
  23. As an incredibly intensive natural conditioner- Rub into dry hair, put a shower cap on and leave for several hours
  24. Rub coconut oil on the inside of your nose to help alleviate allergy symptoms
  25. Can help improve cholesterol ratios
  26. Blend a tablespoon into hot tea to help speed recovery from cold or flu
  27. In Homemade Natural Bug-Off Lotion Bars
  28. As a replacement for vegetable oils in any recipe or in cooking
  29. Can help reduce appearance of varicose veins
  30. After initial heat is gone, can help speed healing of sunburn
  31. Is an immediate source of energy when eaten that isn’t stored as fat
  32. As a natural shave cream and after shave lotion
  33. To season cast iron skillets
  34. It’s anti-inflammatory properties can help lessen arthritis
  35. Can reduce the itch of mosquito bites
  36. Can help resolve acne when used regularly
  37. Can be rubbed into scalp daily to stimulate hair growth
  38. A small amount can be rubbed into real leather to soften and condition (shiny leather only… test a small area first)
  39. Mixed with salt to remove dry skin on feet
  40. Can help improve sleep when taken daily
  41. To dilute essential oils for use on skin
  42. A tablespoon melted into a cup of warm tea can help sooth a sore throat
  43. For pets struggling with skin issues when used externally
  44. As a completely natural baby lotion
  45. On hands after doing dishes to avoid dry skin
  46. Many use it as an anti-aging facial moisturizer
  47. Can relieve the pain of hemorrhoids when used topically
  48. Can boost circulation and help those who often feel cold
  49. On cuticles to help nails grow
  50. Rub into elbows daily to help alleviate dry, flaky elbows
  51. Whipped with shea butter for a soothing body balm
  52. Naturally clears up cold sores

Now that we are familiar with coconut oil, pick some up the next time you are at the store.  Most grocery stores, health markets, wholesale stores, and supplement stores carry coconut oil.  It is pretty cost efficient.

Personal Trainer Tip- Healthy Families

Life Transformations Personal Training in Lee’s Summit, shares tips on Healthy Families.  Check out this Personal Trainer Tip!

Do you want to be a healthy role-model for your children?  It doesn’t take a fitness fanatic to do this; everyday people can add simple everyday tasks into the daily routine to help make an active family.  Here are some Get Active Tips for families:

  • Walk for 30 minutes instead of watching 30 minutes of TVLife Transformations lees summit Personal training lees summit 35
  • Opt for the stairs instead of the elevator
  • Take a family walk after dinner
  • Go to the local park to play catch or tag
  • Find a local walking trail and take a nature walk
  • Walk or bike instead of driving, whenever you can
  • Park farther from the store and walk
  • Join an exercise group or enroll your children in community sportsActivity does not have to be outside; it can easily be done at home.  Check out these in home activity tips:
  • Hand wash the car at home
  • Let children help with chores around the house
  • Work in the yard.Let children help rake or pull weeds.
  • Snow shovel the driveway
  • Get up at every commercial break when watching TVThe possibilities to being active are endless.  Remember, for adults, getting physically active at least five times a week, for thirty minutes or more, will help lead you toward a happier and healthier lifestyle. For kids, being active an hour a day is a small step towards good health!
    Adults decide what kids eat and they will eat what is available, so surrounding them with healthier options leaves them no choice but to eat better food.