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.

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Personal Trainer Tip

Molly Wichman, Life Transformations Personal Trainer in Lee’s Summit, shares Fitness Myths.

There are plenty of exercise misconceptions in the world, some of which may be holding you back from your best body. Do the following 5 exercise myths sound familiar?Life Transformations lees summit Personal training lees summit 13
1) You should make sure to eat before you exercise.
Experiment with what works best for you. Try training on an empty stomach and see how you feel. Then instead of going hungry, enjoy a small, nutritious snack about 90 minutes before you exercise. See how you feel after that.

2) Cardio is more effective for weight loss than weights.
Cardio alone is never as effective as a routine that also includes resistance training. Strength training is essential for building lean tissue, which increases your metabolism and decreases your body fat.

3) If you exercise enough, then you can eat anything you want.
Even if you exercise daily at an intense rate, your diet still matters. To top it off, most people overestimate how many calories they burn as well as underestimating how many calories they are eating. This can be a fattening combo.

4) For optimal fat burn, exercise longer at a low intensity.
Intensity matters when it comes to getting great results so do a workout that challenges you.

5) Unless you exercise often, exercise is a waste of time.
Research continues to prove that any exercise is better than zero exercise. So you can only exercise once a week? Do it. Any exercise is better than zero exercise.
Just remember:
· Be Consistent: exercise at least 3 times each week
· Be Challenged: keep your routine intense
· Be Patient: true fitness results take time
· Be Excited: find a form of exercise that you love

For more Trainer Tips visit our News Blog on our website.

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

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.

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.

Hangry Helpers

Truths out…what do you do when you are in contest prep mode?

 

Ok, we have all been there.  Dieting for a contest…hungry but not for the food you are supposed to be eating.  What do you do?  I’ve seen or heard of the following from fitness friends, gym buddies or maybe even in my own household.  Now, none of these “hangry helpers” are necessarily right or wrong or go along with your contest plan; they are just my observances in the competition world. 

 

  • Eating a whole batch of Sugar-free Jell-OMolly wichman Fitness Hangry
  • Lettuce sprinkled with garlic salt
  • Eating a salad of iceberg lettuce
  • Eating Angel Bites made out of whipped egg whites and Splenda
  • Whey protein and water mix on the skillet
  • Loads of hot sauce…every kind
  • Protein Pancake made of only egg white and whey protein
  • Eating more broccoli than anyone should ever do
  • More sugar free gum than the check-out isle
  • Eat whey protein DRY off a spoon out of the jug
  • Drinking warm or hot water
  • Having a whole fridge shelf of Walden’s Farm syrups, sauces, and all out synthetic flavor sauces

 

Now, putting anything in your mouth that is not on your prep diet should always be run by your prep coach.  But, I know competitors do things like this while dieting just to make it through the day.   Have something to add…share.  You never know it may help another HANGRY competitor out.

 

Molly Wichman

IFBB Fitness Pro

Life Transformations Fitness 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.

Fitness Class Schedule

Lee’s Summit Fitness Classes are offered Indoor or outdoor (weather permitting) at Life Transformations Fitness.  Our Personal Trainers will take you through challenging exercises using body weight, resistance training, cardio endurance exercises and much more.  Get a great one hour workout in a fun and motivating environment.  You never know how the trainers will challenge you.  If you want to increase endurance, lose weight or improve your overall health then this class is for you.  No reservations needed…come and join us for a workout!

Classes are open to members AND non members of all fitness levels.  Life Transformations Fitness is located one block South of the Wood’s Chapel and Ralph Powell Road intersection in North Lee’s Summit (close to the Lakewood Subdivision, Blue Springs and Independence).  First class is always FREE.

New Fitness Class Schedule offers Boot Camp, Zumba, and PiYo!

Life Transformations Fitness Class Schedule

Crock Pot Ranch Chicken

Fitness friends and busy families…are you tired of boring chicken?  Try out Molly Wichman IFBB Fitness Pros Crock Pot Ranch Chicken for a change of pace.  Great for dinner, lunch or whichever meal number you need to change.  This recipe is bodybuilding figure, fitness, physique, and bikini athlete friendly.

 

Crock Pot Ranch Chicken

 

6 – boneless, skinless Chicken Breastsmolly wichman crock pot ranch chicken

  1 – cup sour cream, plain or plain Greek yogurt

½- cup water

 1 – 1 oz packet Ranch Dressing Mix (unprepared)

 

Spray a 6 qt or larger crock pot with non stick spray. Place chicken breasts in the bottom of crock pot. Pour the yogurt over the chicken, and sprinkle with the dry ranch dressing packet.

Cover and cook on low for 5 – 6 hours, or on high for 4 hours. Serve chicken with rice or potatoes and your favorite vegetable.

Personal Training Special

Lee’s Summit fitness friends are you ready to lose weight and get fit?  Take advantage of Life Transformations Fitness Personal Training Sale and save.

Life Transformations Fitness Personal Training Sale July 2014

Personal Training – If you are just starting out or a seasoned veteran of Life Transformations fitness center, 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 positvie 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.  Modivation, proper form, workout education, weight loss support, and many more benefits come from working with a Personal Trainer at Life Transformations Fitness.

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.

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.

Take your workout to the local park

 

Take your workout to the local park

By Molly Wichman

Guest columnis tJuly 25, 2014

2014-07-25T14:25:40Z

By Molly Wichman

Molly Wichman

COURTESY PHOTO

We have all seen kids playing on the swings, slides and running around having fun at the park, but this can also be a great place to do a resistance and cardiovascular workout. Kids look at the park and see a fun place to run and play, adults see a place to let their kids run free to play and use up some built up energy, I see the above and a “workout playground” come to mind. Next time you are at one of our superb Lee’s Summit parks look at the playground equipment there and try to visualize how you can use it to do a mini workout. If you are up to it, try one of my Playground Workouts below.

Beginner Park Workout

5 minute walk or jog to park (or around the trail at the park)

15 incline push-ups on a park bench

15 high knees run in place

15 body weight squats

15 abdominal crunches (lie on grass or park bench)

15 triceps dips on park bench

*Repeat 2-3 times. Break for 30 seconds between each set

5 minute walk or jog home (or around the trail at the park)

Advanced Park Workout

5 minute walk or jog to park (or around the trail at the park)

20 incline pushups

20 hanging leg raises

20 park bench box jumps

30 second run in place

20 triceps dips on park bench

*Repeat 3-5 times. Break for 30 seconds between each set

5 minute walk or jog home (or around the trail at the park)

Remember to pay attention to what your body needs. Stay hydrated and safe. For a listing of the local parks and trails visit www.cityofls.net/Parks and maybe I’ll see you out there!

 

Molly Wichman, a Lee’s Summit resident and member of the Livable Streets Advisory Board, a mayor-appointed, volunteer board whose goals include working to make our community and our streets more “livable,” safe and accessible for all of our citizens.

Link to article in Lee’s Summit Journal: http://www.lsjournal.com/2014/07/25/119237/take-your-workout-to-the-local.html?sp=/99/100/170/