Hydration in Colorado

What do you like to do on vacations?  We took a family vacation to Copper Mountain Colorado and enjoyed the scenery and outdoors.  But, there are some things to remember when traveling to the altitude and increasing physical activity.

Yes, we have an active family, but adding in the altitude factor requires a little more focus to keep going strong.

Hydration- Water is important (you should drink it everyday).  In everyday life, water is important to help joints and muscles, keep body cool, promote cardiovascular health, and cleanse your body.  Now, when in the high altitude, the more water you have, the faster you will adapt to the altitude.  So, drinking water is an easy way to avoid altitude sickness and feel better overall.  Don’t go overboard, to much water can have negative effects on your body.  So, use your best judgement.  A good way to check hydration levels is the color of your pee. Darker pee=not hydrated, lighter pee=well hydrated.

BCAAs- BCAAs (branch chain amino acids) can help with endurance and exercise capacity.  Adding some in during exercise may be beneficial.  Taking some BCAAs on a high altitude hike may give you a little boost when you need it most.  BCAAs come in a powder form that can be mixed with water.  Definitely try some out before you get to high altitude to make sure your body agrees with the supplement. My favorite BCAAs are Titan Nutrition BCAAs (use code TEAMPRO for 20% off).

On my trip to Colorado I planned my big hike around our time at high altitudes.

Day 1- Little bike ride at Copper Mountain Bike Trail (getting adjusted to altitude and exercise).  Beautiful ride with great sights.  Visit Epic Discovery on top of Vail Mountain (elevation 11,570 ft) (8 hours at high altitude).molly wichman fitness11

Day 2- Little bike ride at Copper Mountain Bike Trail towards Frisco, CO (getting more adjusted to altitude).  Visit Leadville, Co (elevation 10,152 ft) for the day,  (another day at high altitude).

Day 3- Hike Quandary Peak, elevation 14,265 ft.  Started trail at 5:30am.  Hikes 2.5 hours up, stayed at summit for 10 min, hiked 2.5 miles down.  Packed my hydration pack with water, small water bottle for Titan Nutrition BCAAs, peanut butter and jelly sandwich, banana, trail mix, beef jerky, protein bar, first aid kit, whistle, and carried hiking poles.  This was my first “14er,”  and I’m up to try another one.  Yes, I got exhausted and had labored breathing as the altitude increased, but I kept a steady pace and kept moving.  My concern was making it to the top, which I did.  Then, to get down and move on with my day.  This was definitely a test of will power and inner strength to keep moving to the top.

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My family trip to Copper Mountain was a success.  This is the highlight of three of our six days. Fun, adventure, time with loved ones.  Now, who’s ready to take it up to the mountains?  Plan what you want and enjoy the time!

 

 

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

American Ninja Warrior Kansas City

Kansas City American Ninja Warrior fans, who is ready for ANW Season 9?  I know I am.  American Ninja Warrior is coming to Kansas City on April 24-25, 2017.  I have recently been playing around at Apex Climbing Gym in Overland Park, KS in their Ninja Warrior room.  This is a great workout and place to work on balance and grip strength.  Let me tell you what I have been up to.

In January I applied for American Ninja Warrior by submitting an application (application link).  I probably will not be selected for the show, but it was fun training. I have strength, but ninja warriors have a different type of strength.  After searching Kansas City for a ninja warrior gym, I came across Apex Climbing Gym in Overland Park, KS.  This gym fit my hours and had the training equipment to help me with ninja strength.

Next, I set up a training program.  I love to lift weights, so I kept this in my weekly schedule, but I added in Apex training. I changed my weekly schedule to have four weight training days (at Anytime Fitness Lee’s Summit or World Gym Merriam) and four Apex ninja warrior training days. 

Weight training days were as follows: quads and glutes, shoulders and abs, hamstrings and glutes, back and abs.  I changed my weight training to supersets to speed up my workouts and get my heart rate elevated.  I also added in balance, hanging and core exercises into my weight training sessions.  Then, 20-30 minutes of cardio after each weight training session. 

Apex ninja warrior training was focused on hanging and balance.  Usually, I would set up a superset of a hanging exercise and a balance exercise, and then repeat 5 times.  I would keep doing different exercises for about 60 minutes.  Sometimes I would add in some climbing in the climbing gym or some functional cardio.  Examples of supersets are:

Flexed arm hang in cannonball alley/balance on tube

Campus board/ stand on tube and roll across room

Peg board/balance on board on 1 foot

Finger board/ Slackline

So, weight training and Apex ninja warrior training made up the bulk of my training, I also like to do some on my own.  Local parks are filled with workout and ninja warrior training apparatuses.  We live in Lee’s Summit, where our Lee’s Summit Parks and Recreation program has built some outstanding parks and trails.  Look at a park and see where you can jump, hang. Balance, push or pull yourself to do a workout.  You can have a lot of fun in your own back yard.  I have the benefit of having a Lee’s Summit park less than a mile away.  One of my favorite workouts is to jog to the park, do a park workout and jog home.  This is definitely a great way to start your day.  Also, look around your house to see how you can hang or balance.  Ninja Warrior training can be fun.  Involve your family and kids to see how everyone can improve balance and strength.

american ninja warrior kansas city 2017 molly wichman

 

 

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+

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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

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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

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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

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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.