Lee’s Summit Personal Training friends, here is a new blog. Since it is 2020, I thought I would do a Top 20 for 2020. If you have been a client at Life Transformations Personal Training, some of these may be familiar.
Top 10 healthy snacks, top 10 exercises. Note, my top 20 is geared towards an individual looking for general weight loss; but, also family friendly. There are many options for snacks and exercises (none are necessarily wrong), these are just some of my favorites. So…here we go.
Top 10 Healthy Snacks
- Energy Balls – Click for recipe. Definitely a favorite among our clients.
Healthy Breakfast Cookies
- Oikos yogurt – Many great flavors to choose from. Comes in individual serving sizes.
- Veggie sticks and hummus – Fresh and healthy
- Smart Popcorn & almonds – A little healthy fat with some tasty popcorn
- Apple & peanut butter – Again, a little healthy fat with some apples. Mom hack- You can buy pre-sliced apples in the cooler of the fruit aisle.
- Healthy Breakfast Cookies- Click for recipe
- Protein Balls – Click for recipe
- Hard boiled egg/Fruit- Add a little protein and some healthy fruit.
- Cottage cheese & veggie sticks – Can add a packet of Ranch dressing powder if you need a little extra flavor.
- Trail Mix- Can purchase at store or Click for a recipe
Top 10 Exercises
- Kettle bell Dead lifts- Click for video. Great for strengthening the lower body and backside.
- Supermans- I have MANY clients come in with a weak core. This is a great exercise to strengthen the low back. Lye on a mat and raise the arms and legs at the same time. Squeeze low back.
Dumbbell Side Laterals
- Cable Row- Great mid back strengthening exercise. Make sure to sit up straight while doing the row.
- Cable Squat/Dead lift- Click for video. Great quadriceps and hamstring combo exercise.
- Dumbbell Side Laterals- Great for rounding out the shoulders. Make sure to lead with the elbows, not the dumbbells.
- Home Workout Ideas- Click to read. It’s always good to have some ideas for home workouts.
- Ball Leg Lifts- Click for video. Great for the lower body.
- Push ups- Traditional push ups are great for the chest, arms, AND core. It takes quite a bit of core strength to support your body weight.
- Bar Leg Lifts- Click for video. Great core exercise. Can start without a bar to make it easier.
- Hamstring Stretch- I know it’s not an exercise, but sitting all day can cause muscle tightness. Get up, reach forward (forward fold) towards the ground and stretch through your hamstrings and low back.
These are some of MY favorite snacks and exercises, for me and my Life Transformations Personal Training clients. These tips are meant to help and inspire. Try some out, or share some of your favorites. Questions, feel free to message me at mwichman11@gmail.com or connect on social media.
In Good Health,
Molly Wichman
Life Transformations Personal Training