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

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!

Free Fitness Seminars

The trainers of Life Transformations Personal Training in Lee’s Summit are offering FREE seminars in October. Open for all fitness levels to learn about fitness, health and more!  We hope to see you  at one or more sessions.

Workout 101 – Come learn some basics of a workout in the gym setting.  Open to all fitness levels  Wednesday, September 30th at 9:30-10:00am AND 5:30-6:00pm

Healthy Eating Tips- Living a healthy lifestyle does take a little work, but it can be done for you and your family!  Come learn how. Wednesday, October 7th at 5:45-6:30pm AND Sunday, October 11th at 3:00-4:00pm

Fitness for Health- We all know weight training can benefit our health…now lets learn how to incorporate it into our workouts. Learn some tips to add fitness into your lifestyle. Wednesday, October 14th, 9:30-10:00am AND 5:30-6:00pm

Seminars are FREE to members and non-members of Anytime Fitness Lee’s Summit.  RSVP to  the clipboard on the bulletin board or our FaceBook event.  For questions call 816-217-2762 or email molly@lifetransformations-kc.com.

Seminar Location: Anytime Fitness, 316 NE 291 Highway, Lee’s Summit, MO 64086

Life Transformations Personal Training free seminars October 2015

Personal Training Lee’s Summit

Our Lee’s Summit Personal Training friends and clients have seen the benefits of strength training…have you.  Read below and start seeing the benefits yourself.

Some people ask…is Personal Training for me.  Yes, Personal Training is for you!  Everyone can benefit from a trainer.  Motivation, properLife Transformations lees summit Personal training lees summit 5 form, workout education, weight loss support, and many more benefits come from working with a Personal Trainer at Life Transformations Personal Training.

We have a trainer to help turn your goals into reality.  Adding a little strength training into your daily routine can have many benefits.  Below are some of the benefits:

Weight Loss- Did you know the more muscle your body has the more body fat you burn in a day? So, if you want to lose five or fifty pounds, start strength training.

Increase Bone Density-Working out with weights, bands, balls, and your own body weight can help increase bone density.

Lower Blood Pressure-Strength training can increase your heart rate, causing your body to burn body fat and speed up metabolic functions.  So, come try some strength training, cardiovascular activity, and a healthy nutrition plan and see how your body benefits.

Increase Energy-Everyone needs more energy.  If you need to stay up with active kids/grandkids, beat lethargic feelings, or just feel “energized” take up a workout.  Increasing strength and raising your cardiovascular functions help you not only feel energized…but be energized.