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

Trainer Recipe-Pumpkin Pie Shake

Molly Wichman, IFBB Fitness Pro and Personal Trainer in Lee’s Summit, loves to share healthy recipes for clients and our community.  Try out this tasty recipe as a snack for you and your family.

Pumpkin Pie Shake

1 scoop vanilla whey proteinlife transformations personal training lees summit trainer recipe

1/2 c pumpkin puree

1/2 c water

1/2 c ice cubes

*Optional: 3 squirts Sugar Free Pumpkin Pie Syrup

Blend all ingredients together untill desired consistancy.  Enjoy as a snack or post workout treat!

Out Lifting Cancer

Life Transformations Personal Training in Lee’s Summit, MO is going to Out Lift Cancer in the month of October for Breast Cancer Awareness.  The Personal Trainers will be hosting free health and fitness seminars and selling Out Lifting Cancer t-shirts.  A portion of the shirt proceeds will be donated to the Susan G. Koman Breast Cancer Research Foundation.  If you are interested in Out Lifting Cancer, check out the link below to purchase a shirt. Join us at #outliftingcancer!

life transformations personal training breast cancer

Trainer Tip- Single Leg Hamstring Curl

Life Transformations Personal Training in Lee’s Summit, shares a Trainer Tip on how to use the Single Leg Hamstring Curl.

Have you noticed the new machine in the gym? It looks a little different, but it is easy to use. Here are some variations on how to use the Single Leg Hamstring Curl.

Kneeling– Place right knee on the knee pad and left leg straight in front of the leg pad. You can lean on the arm pad and hold onto the handles. Slowly curl left leg towards glutes, then return to start. Make sure hips stay even. Perform desired sets and repeat on opposite side. For added resistance add weight plates to front weight pegs. This exercise targets hamstrings and glutes.

life transformations personal training lees summit molly wichman personal training lees summit molly wichman

Standing- Stand in front of the leg pad with both legs straight. You can lean on the arm pad and hold onto the handles. Slowly curl left leg towards glutes, then return to start. Make sure hips stay even. Perform desired sets and repeat on opposite side. For added resistance add weight plates to front weight pegs. This exercise targets hamstrings and glutes

personal training lees summit molly wichmanpersonal training lees summit molly wichman

Strengthening your hamstrings and glutes is a great way to evenly develop leg muscles, aid in good posture and help with walking and running. Still need help with the Single Leg Hamstring Curl…then ask a Life Transformations Personal Trainer. We are here to help!