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

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.

Healthy Lifestyle Seminar Lee’s Summit

Join Life Transformations Personal Trainer, Molly Wichman, for a free seminar on basic exercise and nutrition tips you can apply to your life. Living a healthy lifestyle does take a little work, but it can be done for you and your family! Come learn how. This is a free health seminar open to the Lee’s Summit and surrounding community.

 

Tuesday, July 14th 6:00-7:00pmLife Transformations Personal Trainer Molly Wichman Healthy Lifestyle Seminar

Hosted by Porter Chiropractic

706 E Langsford Rd

Lee’s Summit, MO 64063

Phone:(816) 524-5838

*Giveaways, healthy samples and more

 

Seminar is free to the community. RSVP to Molly Wichman at 816-405-3166 or molly@lifetransformations-kc.com. Check our FaceBook Event for more details.

Tips for Healthy Eating

Tips for Healthy Eating

Cook at Home– Fast food and convenience foods are usually filled with unwanted calories.  Plan ahead and take healthy snacks and meals with you.  Make healthy food convenient.Avoid hunger– Blood sugar dips when your body is hungry and causes “hunger.” Try to eat 3 small meals and 2-3 snacks per day to speed up metabolism by regulating blood sugar.Fats – Limit saturated and trans fats. Life Transformations lees summit Personal training lees summit 3113
Sodium – Extra salt is hidden in processed foods and snacks.
Sugar and Carbohydrates – Most Americans are consuming way more added sugars than the AHA recommends. Keeping tabs on what type and how much sugar you’re eating is an important part of a heart-healthy lifestyle. Learn what the AHA recommends here.   Opt for whole wheat when possible.
Suggested Servings from Each Food Group – Many Americans unknowingly over eat.  Watch portion sizes and read food labels to prevent overeating and unwanted calories.
Alcohol– It’s important to limit alcohol intake.
Involve Your Family– Making healthy choices for yourself is great. Involving your family is even better.

WANT MORE INFORMATION:

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.

Life Transformations started Personal Training Clients in 2008.  We currently train clients at Anytime Fitness (316 NE 291 Highway, Lee’s Summit, MO 64086) in the heart of Lee’s Summit.  Don’t delay…come try a training session to meet your weight loss and health goals.

What to know more about Life Transformations Personal Training? .  Stop by to check us out or contact 816-217-2762 molly@lifetransformations-kc.com or robert@lifetransformations-kc.com.

Interested in sharing health and fitness with others, then contact us to schedule a trainer to do so.  Trainers are available for on site seminars for local businesses, weight loss challenges, Boy Scouts, Girl Scouts and the local community.  Contact us today.

NEWSLETTER SIGNUP-Get all the latest details and trainer tips in your inbox!

30 Day Weight Loss Program

Are you ready to commit to lose weight?  Do you want to learn to eat healthy?  Then you need to try my 30 Day Weight Loss Program.  This is Molly Wichman 30 Day Weight Loss Programrun as an Online Coaching Program that is designed for all levels.  If you have never followed a structured meal plan but desperately want to…this program can help.

 

Program Includes:

Daily Meal Plans- 30 days of different meal plans.  Simple but healthy is the theme for these meals.

Dinners are couple & family friendly- Don’t feel like you need to make dinner for everyone.  Make a healthy dinner and share with those you love.  Kids and spouses may see rewards from adding in some healthy foods into their day.

Weekly Check ins- Email or text check ins each week to make sure you are on track.  This is your time to ask questions, share your milestones and more.  (Now…questions are welcomed anytime, but I want to hear from you at least once a week).

Initial Assesment- Before we get started I want to learn about you and your goals.  Questionairre and body comp need to be completed before starting.

*Add on workouts-If you also need some help with your workouts, add on a monthly workout program for only $50.  A customized workout will be created just for you.

 

Ready to get started…CLICK to START.

I look forward to working with you,

Molly Wichman, IFBB Fitness Pro

 

Personal Training Lee’s Summit

Is personal training for you?  Not for sure…let’s take a test my Lee’s Summit friends.  Sometimes it is hard to make the decision to get fit, be pushed, and mentally commit to a lifestyle change.  We can make it an easy and fun lifestyle change.

First lets start with a few questions.

Current Gym Goers: Do you do the same workout every gym visit?  Do you enjoy your workouts?  Do you have proper form and technique?  Do you challenge yourself?Life Transformations lees summit Personal training lees summit 5

Thinking About Going to the Gym: If you go to the gym will you know what to do? Can you commit to a weight loss program for more than 2 weeks?  Can you keep your workouts fun and challenging?

Now…we can’t lie to ourselves.  You know the real answers to the above questions.  If you think you answered wrong, then it may be time for a personal trainer.  Did you know a personal trainers goal is to educate the client?  Did you know a trainer wants you to succeed and be able to workout on your own?  Did you know a trainer doesn’t want to hurt you…just help you?  Did you know training can be FUN?

 

Now that we have some questions answered, it’s time to commit to a lifestyle change.  The first step is to call 816-217-2762 to schedule a free consultation or training session.  After you find a program that’s right for you (there are many programs available) it is time to get moving.  Once you are moving with your trainer and you see success you will wonder why you didn’t start sooner.

 

Hope to hear from you soon!  Molly Wichman, IFBB Fitness Pro, Life Transformations Personal Trainer, Lee’s Summit, MO

Weight Loss Cardio

As a Personal Trainer at Life Transformations Personal Training in Lee’s Summit, MO I see many clients who struggle with weight loss.  It is hard to stay on track with healthy nutrition, cardio training, and weighted workouts.  I find keeping training sessions interesting and fun helps clients stay motivated and on track.  Check out my fun functional cardio workout.  Have fun and ask a friend to join you.  Need help…email me at molly@lifetransformations-kc.com.

Functional Cardio Workout

10 minute warmup on favorite cardio machinemolly wichman personal trainer lees summit

*Do 5 sets of the below exercises.  Rest 10-30 seconds between sets.

10 bounding frog jumps

20 mountain climbers on bench

30 second plank hold

30 jumping jacks

20 sit ups

*Take exercises at your own level and stay hydrated.

Benefits of Personal Training

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, proper 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.

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.  Email info@lifetransformations-kc.com or call 816-217-2762 to schedule a FREE FITNESS ASSESMENT.

Let your fitness, weight loss and health 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 tips from Molly Wichman IFBB Fitness Pro 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.

Holiday Parties

1. Limit to one-a-day

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.

2. 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.

3. 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.

4. 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.

5. Focus on socializing

Healthy up your recipes

Practice Healthy Holiday Cooking. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating. Incorporate some of these simple-cooking tips in traditional holiday recipes to make them healthier.

  • Gravy — Refrigerate the gravy to harden fat. Skim the fat off. This will save a whopping 56 gm of fat per cup.

 

  • Dressing — Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.

 

  • Turkey – Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.

 

  • Green Bean Casserole — Cook fresh green beans with chucks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.

 

  • Mashed Potato — Use skim milk, chicken broth, garlic or garlic powder, and Parmesan cheese instead of whole milk and butter.

 

  • Quick Holiday Nog — Four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain nonfat yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.

 

  • Desserts — Make a crustless pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.

 

(See Healthier Holiday Meals-Substitutions Guide)

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.

NPC Kansas City Schedule

NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, and Physique athletes…this is a great year to compete. The trainers at Life Transformations Fitness and Team PROformations are excited about the growing NPC Kansas City Schedule…how about you?  Jump on the program and be a part of the biggest NPC Kansas City year!

There are still shows on the 2014 calander

 

NPC Central USA Championships, October 4, 2014

Omaha, NE Contact titonej@aol.com

 

NPC Pink Muscle Fest, Saturday October 4, 2014

St. Charles, MO  Contact  mayhemmailbag@aol.com

 

NPC All Stars, October 25, 2014

Kansas City, MO  Contact mayhemmailbag@aol.com

 

NPC Battle of Champions, Iowa Pro Bikini, Saturday, November 8, 2014

Davenport, IA Contact  titonej@aol.com

 

NPC Grand Prix, Saturday, November 8, 2014

Midwest City, OK

 

 

NPC Chairman Missouri, Arkansas, Kansas Chad Nicholls thedietdoc@aol.com

NPC Chairman Nebraska  Rick Kasten  rickkasten@comcast.net Co Chair Jack Titone jtitone@aol.com

NPC Chairman Iowa Ernest Bea bigbea007@aol.com

 

www.npcnewsonline.com Contest Schedule, National Level Schedule, Rules

http://npcmidwest.com Promoter Jack & Ann Titone Contest Information

http://suitsbyamy.com  Custom suits and suit rental (male and female)

*Follow the shows and promoters on social media for updates

*Be a part of the most prestigious bodybuilding organization.

Life Transformations Fitness Fall Open House

Join Robert & Molly Wichman and the Life Transformations Fitness Staff for our Fall Open House in Lee’s Summit on Saturday, September 20th.  Mark your calander to come on out for some free fitness fun.

Workout for FREE   Life Transformations Fitness FAll Open House

7:00am-4:00pm

 

Kids Club Fall Crafts

8:00am-12:00pm

 

Fitness Boot Camp Class

9:00am-10:00am

 

Glutes & Abs Class

10:00am-11:00am

 

Fit Bar BOGO

7:00am-4:00pm– Buy one get one half off smoothies!

 

Mr. Olympia Watch Party in lounge…Evening Time TBA

 

GIVEAWAYS * SMOOTHIE SAMPLES* FITNESS FUN

Life Transformations Fitness is located one block South of the Wood’s Chapel Rd and Ralph Powell Rd. intersection by the Lakewood subdivision in Lee’s Summit, MO.  Our locally owned and operated business gives you a personal touch on each visit.  Members enjoy 24/7 access, free Wi-fi and much more.  Check out our amenities and training programs in our 10,000 square foot facility and call 816-272-0159 for questions.