Trainer Recipe- Ranch Dip

Life Transformations Personal Training in Lee’s Summit, MO shares healthy recipes and tips with clients and the community.  Try out a quick and healthy recipe for Greek Yogurt Ranch Dip.  This recipe is super easy to make and tastes great.  You can make ahead and store in the fridge.  Great to top salads, dip fresh veggies, add to sandwiches or wraps, or even replace high calorie cheese in casseroles.  Who doesn’t like ranch?  This is a family friendly recipe.

Greek Yogurt Ranch Dip

Ingredients

1 cup plain, non-fat Greek yogurtlife transformations personal training lees summit d 311

3/4 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon dried dill

1/4 teaspoon kosher salt

1/4 teaspoon Worcestershire sauce

1/8 teaspoon cayenne pepper

Fresh, chopped chives garnish

 

Directions

 

In a medium bowl, stir together all of the ingredients: Greek yogurt, garlic, onion, dill, salt, Worcestershire, and cayenne. Garnish with fresh chives and serve. Store leftovers in the fridge.

 

*Recipe from http://wellplated.com

Trainer Tip- Organizing your Cabinet

Life Transformations Personal Training in Lee’s Summit, MO shares tips to help you get organized.  Most everyone has a plastic ware cabinet.  This can be a challenge to stay organized and keep from plastic ware falling out.  I’ve been there and solved the problem.  The solution is to keep it simple.  I used to have round, square, rectangles, Rubbermaid, Gladware, Hy-Vee Brand, Dollar Store brand and many more.  So, I consolidated to one brand and fewer shapes.  I choose Gladware for my family.  It is very universal, user friendly, sturdy and works for all three of us.

Here is what I did to reduce clutter and cleanup my plastic ware cabinet.  Since we take food many places, usually batch cook a weeks’ worth of food into individual meals, we use quite a bit.

So I stocked up on some new Gladware.  We have a majority of our meals in Gladware Entrée containers.  These usually come in a five pack.  These are great for meals, sandwiches, and storing extra leftovers.  Next, we use Gladware Deep Dish for larger    meals and storing larger servings of leftovers.  Both of these options are square shaped, stack well and can fit great into most coolers or bodybuilder meal bags.

personal training lees summit gladwarepersonal training lees summit gladware1personal training lees summit gladware11

Next we throw in some extras.  Gladware Mini Go is a small round container.  These are great for small servings of fruits and veggies or snacks for kiddos.  Then we add a few Gladware Dressing Cups.  These are a little secret cup that snaps in the lid of ALL Gladware.  Fill the cup with dressing, oil or what you desire and snap it right in the lid.  Last, I use some Gladware TMNT To Go circles.  These are great for my son’s lunch and snacks.  Some of my tricks for my son’s lunch at school include the To Go Circles and dressing cups.  I do chicken nuggets with ketchup, ravioli with marinara, little smokies with barbecue.

So let’s put all of these containers into motion.  Here is a picture of my plastic ware personal training lees summit gladware kpcabinet.  All lids interlock and containers stack perfect.  I’ve done the different brands of similar shaped plastic ware, but they just don’t stack very well.  Then you need to search for the correct lid for the correct container.  So save time and energy and consolidate.

Next, let’s see how the filled containers stack so nice in the fridge and cooler.  Stacks greatpersonal training lees summit gladware k and stays fresh.  The Gladware even does great in the freezer.

My goal of writing this is to help simplify your cabinets and storage.  If you are like my family…busy, like to eat healthy, and eat often…then you may benefit from organizing your plastic ware cabinet.  If you aren’t for sure what to do with your old mismatched plastic ware, donate to a thrift store or non-profit to help someone in need.

Thanks for reading.  Happy organizing!

Trainer Recipe- Energy Balls

Life Transformations Personal Training in Lee’s Summit, MO shares healthy recipes and tips with clients and the community.  Try out a quick and healthy recipe for No Bake Energy Balls and Banana Bites.

Do you struggle to eat healthy?  Do you have a sweet tooth?  The solution to this is a healthy treat.  Having healthy food around in a convenient format makes it easy to stay on track.  Pre-make healthy snacks and put in small servings so you can grab and go.  This is great for singles, couples, or families. 

As a busy family, you often eat on the go.  Usually we reach in the fridge or panty to grab something fast and not always healthy.  Try keeping some No Bake Energy Balls or Banana Bites around as healthy on the go snacks.  These are kid friendly!  Involve the kids and let them help make them.  We made these for our Lee’s Summit Chamber of Commerce Business After Hours.  Enjoy!!

No Bake Energy Balls

Ingredients

  • ½ c peanut butterlife-transformations-personal-training-lees-summit-trainer-recipe-01-jpg-png
  • ⅓ C honey or agave
  • 1 C old fashioned oatmeal
  • 1 tsp vanilla
  • ½ c mini chocolate chips (also try dried fruit, coconut, seeds, sliced nuts).

Directions

Mix all ingredients in a large bowl.  If peanut butter is stiff, you may need to microwave for 30 seconds.  Mixture should be a dough consistency.  Roll or scoop mixture into balls.  Place in airtight container and store in the fridge or freezer.

Banana Bites

Ingredientslife-transformations-personal-training-lees-summit-trainer-recipe-111-jpg-png

1 banana

1 c old fashion oatmeal

1 c craisins

Directions

Preheat oven to 350 degrees. Mix all ingredients together.  Mash banana into oatmeal with fork or potato masher.  Roll into small balls.  Bake on cookie sheet for 10 minutes.  Enjoy room temp or cold.

Trainer Recipe- Christmas Granola

Life Transformations Personal Training 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.  Have a holiday treat that is not to sweet. Enjoy some Homemade Christmas Granola.

*Personal Training clients, this is the recipe for your holiday gift!  Try it out and enjoy!

Homemade Christmas Granola

Ingredientslife transformations personal training lees summit trainer recipe 2

6 cups rolled oats

1 c brown sugar

1/2 tsp cinnamon

1 cup dried cranberries

1 6oz bag dried apricots (chopped)

1/2 c honey or agave

1 1/2 sticks margarine

Preparation

Preheat oven to 350°.

Combine first 5 ingredients in a large bowl. In a small saucepan over medium heat melt margarine and then stir in honey. Mix till combined and pour over oat mixture and toss to coat evenly.  Spread granola onto parchment  lined baking sheet and bake for 30 minutes. Stirring every 15 minutes and oats should be toasted and sugar begins to caramelize.  cool completely in pan, transfer to airtight container.

*For other variations add sliced almonds, various dried fruits.

Try the granola warm or room temp with:

  • Yogurt
  • Whey protein
  • Milk or Almond Milk

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.

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.

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.