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- 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.