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.

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.

Trainer Recipe- GF Banana Pancakes

Life Transformations Personal Trainers, are a fan of healthy recipes; especially the quick and easy ones.  Check out these Gluten Free Banana Pancakes recipe for a healthy snack or breakfast for you and your family.  Make ahead for a quick and tasty treat!

Ingredients:

  • GF flour mix – 1/2 cupMolly-Wichman-IFBB-Fitness-Pro-Gluten-Free-Pancakes
  • *GF buckwheat – 1/2 cup
  •  2 Tablespoons agave
  • baking powder – 2 teaspoons
  • sea salt – 1/4 teaspoon
  • ground cinnamon – 1/2 teaspoon
  • ground nutmeg – 1/8 teaspoon
  • bananas – 2 (ripe)
  • egg – 1 or **1/4 cup egg replacement
  • grapeseed oil (or another neutral tasting oil) – 2 Tablespoons
  • milk (of your choosing) – 1/4 cup
  • pecans or walnuts (optional) – 1/3 cup chopped
Instructions:

Preheat the griddle and/or spray or grease the skillet. Measure and mix the dry ingredients together in one bowl. In the blender or food processor add the egg, oil, milk, and bananas and give it a whirl until it’s smooth. Add the liquid ingredients to the dry ingredients and stir through until no dry bits remain. If it’s too thick or sticky, add a bit more milk until you get the consistency you like. Spoon onto a preheated skillet or griddle. Flip when it begins to bubble and cook a minute or two on the other side. Serve with your favorite topping. Makes approximately 8 – 4″ pancakes

Personal Trainer Recipe- Pumpkin Protein Muffins

Lee’s Summit fitness friends, here is a healthy recipe for Pumpkin Protein Muffins.  Life Transformations Personal Trainer, Molly Wichman, 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.

Personal Trainer Tip- Glutes Training

Lee’s Summit personal training friends, do you want to add a little boost to your backside?   Life Transformations Personal Training, personal trainer Molly Wichman, has some tips for you.

Glutes Training

Do you like your rear view?  As we approach competition season and bikini season, every gal wants 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.

 

If you want to try some non-weighted glutes exercises, there is always the Step Mill, incline treadmill walk, bench jumps, broad jumps, frog jumps, high skips, and box jumps.  Just remember to engage your glutes muscles and use a slow and smooth movement to get the most out of what you are doing.

Each weighted exercise can always be modified by adding resistance or changing the angle.  If you get bored with what you are doing, change it up.  Glutes exercise are great for improving your appearance in your skinny jeans, bikini or competition stage look.  These are just some of the many glutes exercises.  Try some out and see what works for you. For other personal trainer tips visit NEWS.

Molly Wichman

IFBB Fitness Pro

Life Transformations Personal Training Owner/Personal Trainer

 

This information is intended for general informational purposes and should not be considered medical advice or imply that any personal action should be taken. You should first discuss any physical, lifestyle and dietary changes with your health or medical professional.

Trainer Tip-Super Bowl Party

Lee’s Summit fitness friends, here are some tips to survive a Super Bowl Party.  Life Transformations Personal Trainer, Molly Wichman, shares clean eating tips below.

Are you ready for the big game?  You don’t have to let the big game take out your waistline.  Enjoy the game and spending time with friends while eating healthy and tasty foods.

Game food is usually greasy or salty or sweet…but pretty tasty.  Plan ahead and put out or take some healthy food for your friends and family.

There is always the classic veggie tray, fruit tray, wheat crackers, low fat cheese, mixed nuts, and celery boats.  But, here are some different recipes to spice up your Game Day food.  So go cheer on your favorite team and enjoy some tasty food!

Spinach Dip with Pine Nuts

Ingredients

  • 1 cup Greek-style plain nonfat yogurt life transformations personal training healthy recipe1
  • 2 tablespoons extra-virgin olive oil
  • 1/4 cup pine nuts
  • 1/2 small sweet onion, minced
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon pure chili powder
  • Pinch of cayenne
  • One 10-ounce package frozen whole-leaf spinach, thawed
  • Salt

DIRECTIONS

  1. Scoop the yogurt into a paper towel-lined strainer set over a bowl. Let stand at room temperature for 30 minutes. You should end up with a 1/2 cup yogurt.
  2. Meanwhile, heat the olive oil in a small skillet. Add the pine nuts and minced onion and cook over high heat, stirring frequently, until the onion is softened and lightly browned and the pine nuts are golden, 4 to 5 minutes. Add the cumin, coriander, chili powder and cayenne and cook, stirring, for 1 minute. Scrape into a bowl.
  3. Using your hands to squeeze the spinach until very dry, then coarsely chop it and discard any stringy pieces. Stir the spinach and yogurt into the onion mixture and season with salt.

Serve With

Toasted baguette slices, wheat crackers or pita bread, fresh vegetables, or use as a condiment for chicken breast.

Adapted from www.foodandwine.com

 

Turkey and Bean Chili

INGREDIENTS

1 cup prechopped red onionlife transformations personal training healthy recipe11

1/3 cup chopped seeded green pepper

1 teaspoon  minced garlic

1 1/4 pounds ground turkey

1 tablespoon chili powder

2 tablespoons tomato paste

2 teaspoons dried oregano

1 teaspoon ground cumin

1/4 teaspoon salt

1/4 teaspoon black pepper

1 (19-ounce) can cannellini beans, rinsed and drained

1 (14.5-ounce) can diced tomatoes, undrained

1 (14-ounce) can fat-free, lower-sodium chicken broth

1/2 cup chopped fresh cilantro

DIRECTIONS

  1. Heat a large saucepan over medium heat. Add first 4 ingredients; cook for 6 minutes or until turkey is done, stirring frequently to crumble. Stir in chili powder and next 8 ingredients (through broth); bring to a boil. Reduce heat, and simmer 10 minutes. Stir in cilantro.

Recipe adapted from www.cookinglight.com

 

Turkey Cucumber Roll up

INGREDIENTS
  • 3 medium cucumbers (each will yield about 6 slices)life transformations personal training healthy recipe141
  • ¼ cup store-bought basil pesto
  • 6 slices low fat Mozzarella Slices, cut into ½ inch strips
  • 6 oz deli smoked turkey breast, shredded
  • 1 bell pepper, thinly sliced into matchsticks
  • 1/2 cup spinach, shredded
  • salt and pepper, for seasoning

DIRECTIONS
  1. Slice the cucumbers lengthwise on a mandoline at about a 2mm setting. If you don’t have a mandoline, you can always use a vegetable peeler. Place the cucumber slices on parchment paper and pat dry with a paper towel.
  2. Spread about 1 teaspoon of pesto on each cucumber, then evenly distribute cheese, turkey, bell pepper and spinach on each. Sprinkle with a little salt and black pepper. Roll up and place seam down. If you want an even nicer presentation, you can stick a toothpick in the middle for easy appetizers! Serve with extra pesto or sauce of choice. Makes about 18 rolls.

Adapted from www.ambitiouskitchen.com

 

Trainer Tip- Stretching

Lee’s Summit fitness friends don’t feel out of shape and sore. Here are some tips on stretching from Life Transformations Fitness Personal Trainer, Molly Wichman. Try it out!

Stretching… Just Do It

Did you know that stretching can be as important as exercise? It can be hard to add stretching into your daily fitness routine, but it does have many benefits.

Some of the benefits of stretching are increase flexibility and range of motion, improve posture, increase blood flow and reducing muscle soreness.

Here are some tips to help make stretching part of your daily routine.

Wait on your stretchmolly wichman personal trainer lees summit stretching

Your muscles should be warm before you begin to stretch. Keep your regular warmup before a workout. This should be something to get the blood flowing to your muscles. Stretch after the workout when your muscles are already warm. A brisk walk or swing arms in circles are great warmup movements.

Post Workout Stretch

Instead of trying to stretch your whole body after every time you exercise (unless you have time), focus on an area of the body each time. If you have tight muscles, then focus on stretching those muscles. However if you have time, try a full body stretch.

 

Here is an easy full body stretch that can take 10 minutes. Find a good area in the gym to stretch. I like the upright bike. You can adjust the seat to hip height.

Hamstrings- Place foot on seat, keep leg straight, lean forward to stretch, stationary leg is on floor.

Hips- Place foot on seat, bend knee so leg in in L shape, lean forward to stretch, stationary leg is on floor.

Quads- Stand facing away from bike, bend foot to glutes, hook toes on bike seat, lean backwards into stretch.

Shoulders- Hold onto bike handles with both hands, keep arms straight, lean forward will upper body is parallel to floor.

Chest- Hold bike handles with one arm, (arm away from body), keep arm straight and lean away from handle.

Back- Hold bike handles with one arm (arm in front of body), keep arm straight and lean towards handle.

Back- Bend knees, hold under bike seat with one arm, fall further into squat.

*While stretching, make sure the equipment is fastened to the ground or stable. Do not pull equipment on top of you. Always keep joints soft, not locked out. A good stretch is held for 30 seconds or more. Stretch at your own level, don’t push too hard.

Trainer Recipe Almond Snowballs

Molly Wichman, Life Transformations Personal Trainer in Lee’s Summit, loves to share healthy recipes for clients and our community. Try out this healthy holiday recipe as a treat for you and your family.

Almond Snowballs

Ingredients
•2 egg whiteslife transformations personal training healthy recipe

•Pinch coarse salt

•1/3 cup sugar, eyeball it

•1 1/2 cups, about 6 ounces, shredded coconut

•1 teaspoon almond extract, eyeball it

•1/4 teaspoon grated or ground nutmeg

•3 tablespoons all-purpose flour

•9 candied red cherries, halved

•1/4 cup sliced almonds
Preheat oven to 350 degrees F.

In a mixing bowl, beat egg whites and salt to soft peaks, then add sugar and beat again until peaks are stiff. Beat in almond flavoring. Using a rubber spatula or wooden spoon, stir in half of the coconut. Sprinkle in the nutmeg and flour, stir, then fold in the remaining coconut.

Using a melon baller or other small scoop, or working with 2 spoons, form 9 “snowballs” a couple of inches apart on each of 2 cookie sheets. Bake snowballs 12 to 15 minutes, until lightly golden. Remove from oven and garnish each snowball with half a cherry and a couple of slivered almonds. Transfer to a rack or serving plate to cool.

Recipe courtesy of Rachael Ray

Trainer Tip- Survive the Holidays

Lee’s Summit fitness friends don’t let the holidays be an excuse to waiver on your fitness, weight loss and health goals.  Here are some trainer tips from Life Transfomations Personal Trainers in Lee’s Summit on surviving the holidays.

Tips to help you and your waistline survive the holidays?

The holiday season is a time to celebrate with family and friends. Unfortunately, for many it also becomes a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can result in an extra pound or two every year. Over a lifetime, holiday weight gain can really add up. Following a few simple tips can help you and your waistline survive the holidays.

  1. Limit to one-a-dayLife Transformations lees summit Personal training lees summit healthy holidays

While you can’t control every situation, you can control how much food goes into your mouth. If you are constantly bombarded with holiday parties and displays of desserts or candies you can still effectively help prevent overeating and weight gain. One way is the one-a-day method. Allow yourself one small serving of a cookie or piece of candy each day during the holiday season. Remember that you may have to compensate for it later in the day by reducing your total caloric intake or by burning a few extra calories while exercising. If you aren’t confronted with holiday foods that day, just skip your one-a-day – but don’t compensate and double-up on your serving the next day.

  1. Always plan ahead – Never go to a party hungry

Before you go to a holiday party, eat a healthy snack such as a serving of your favorite fruit, fat-free yogurt or a low-fat, whole grain granola bar. When you arrive at the party, you won’t be craving hors d’oeuvres.

If you’re going to a potluck dinner, bring a healthy dish to share such as a salad, veggie or fruit tray. This will ensure at least one healthy dish.

  1. Be in charge of your party choices:
  • Small plate, please Be wise when choosing appetizers – a small portion of some appetizers may help you from overeating at dinner. Pick up a small plate, and stick with vegetables, but limit or avoid the heavy dips
  • Restrict your intake of crackers, chips, cheese. If you must have a deep-fried appetizer, eat only one small serving. Never go back for seconds. For dinner, fill half of your plate with salad and vegetables, then a healthy protein and carb/bread.
  • Avoid the sauce Avoid sauces made from cream or meat drippings. For salads, use oil and vinegar, vinaigrette or low-fat dressings..
  • Finish it off light The best low-calorie choices are fruit, Jell-O, pudding, an unfrosted mini muffin, shortbread cookies, ginger snaps or angel food cake. If you must have a dessert with frosting, butter cream, cream cheese, or chocolate chips, limit yourself to one small cookie or one thin slice of cake.
  • Watch the drinks Try to restrict your alcohol to one or two servings. Holiday punches; eggnog and holiday spirits are filled with hidden calories. Try a light beer or wine or calorie-free drinks such as water, unsweetened ice tea, hot tea or coffee.
  1. Say No Politely

Many times you feel forced to eat foods because people keep putting it in front of you. Learn to say no politely, such as “No thank you, I’ve had enough. Everything was delicious”, or “I couldn’t eat another bite. Everything tasted wonderful”. You’ll find saying no isn’t so hard to do after all.

  1. Focus on socializing

Remember, the holidays are meant to celebrate good times with family and friends. Enjoy the holidays and plan effective strategies to help you achieve your weight loss goals. Achieving what you sought out for will give you one more good reason for holiday cheer! Happy Holidays! Resist temptation