Team PROformations at 2017 All Star Championships

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2017 NPC All Star Championships, on October 28, 2017 in Kansas City, MO. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Sam Williamson- Men’s Physique-3rd Masters 40-49, 3rd Place Military

Dejuan Gardenhire- Men’s Classic Physique- 1st Place Masters 35-39, 1st Place Novice, 1st Place Open, OVERALL Novice, OVERALL Open

Crystal Duke- Bikini- 5th Place Novice

Lucas Sanchez- Men’s Physique- 2nd Place Military, 1st Place Novice, 1st Place Open, OVERALL Novice

Dom Fells- Men’s Physique- 1st Place Novice

Caitlin Nelson- Bikini

Trainer Tip I Healthy Halloween

Life Transformations Personal Trainer, Molly Wichman, in Lee’s Summit love to share healthy tips.  Check out these great trainer tips for a Healthy Halloween.

Ghosts, goblins and haunted houses may scare you. If there’s one thing that scares me about Halloween, it’s the candy. Packed full of sugar, artificial colors and flavors, chemical additives, and high fructose corn syrup, Halloween candy makes my skin crawl more than being blindfolded and sticking my hand into a bowl full of cold spaghetti! As a kid, I loved candy, of course. As a mom, I wish it didn’t exist. But I believe that depriving my daughter of the Halloween experience, candy included, would cause more harm than a couple of days of gluttony.

Fortunately, there are options. If you’re going to be treating trick-or-treaters this Halloween,life transformations personal training trainer tip halloween consider stocking your plastic pumpkin pail with non candy options. 

  • Halloween Rings
  • Temporary Tattoos
  • Stickers
  • Vampire Teeth
  • Granola Bars
  • Raisins

Now, of course kids will get LOTS of candy for Halloween.  It is up to the parents to set limits.  Limit the amount of candy eaten at a time to prevent a candy overload.

Personal Trainer Tip-Reset your Fitness

Molly WIchman, Life Transformations Lee’s Summit Personal Trainer, shares tips on “Reseting your Fitness”  Great tips for getting back to the old fitness routine.

Did you fall off the band wagon with working out? Excuses pile up and before you know it, you’ll be going to the gym “tomorrow”. It happens to the best of us. The hardest part is getting back up on the horse.

It’s never too late to get back to the gym. Getting from the couch to the gym and fitting in that Life Transformations lees summit Personal training lees summit 3150 minutes of exercise per week will benefit your body and mind greatly. No matter when you start, getting active will benefit your health. Here are some tips for getting back into that healthy lifestyle.

1.Start Slowly

It’s more than likely that you’ve heard the tale of the tortoise and the hare. The moral of that story was that slow and steady wins the race. When you’re just getting back to the gym, take it slow. Work yourself back into your routine. If you push yourself too hard, you’re likely to hurt yourself.

2. Make it a habit

Don’t just go randomly and sparingly. Make a commitment to yourself that you will fit in those 150 minutes of exercise each week for at least a month. Once you make it a habit, it will feel awkward to not go to the gym.

3. Reconnect with your Trainer

Personal Trainers see people come in and out of fitness routines.  When getting started, reach out to your trainer for some tips.  They know you and your body.  Schedule a few sessions to get you back in routine and keep you accountable.

4. Get a workout buddy

It’s always easier to have someone there with you working out. They’re there to challenge you and keep you motivated. When someone holds you accountable it’s not only you that you’re letting down.

5. Track your fitness

Tracking your fitness is important in monitoring your health and progress. This will help you to reach goals and continue to strive for greatness.

Need more tips, check out our NEWS blog

Trainer Recipe Lightened Up Pumpkin Bars

Life Transformations Personal Training in Lee’s Summit is a fan of easy healthy recipes.  Change up your holiday dessert with this modified Pumpkin Bar recipe. Try this recipe and let me know what you think.  Don’t gain unwanted holiday pounds, tone up and lose weight!

Lightened-Up Pumpkin Bars With Cream Cheese Frosting


2 cups whole-wheat pastry flourmolly-wichman-fitness-pumpkin-bars
2 teaspoons pumpkin pie spice
2 teaspoons baking powder
1 teaspoon baking soda
1 cup sugar
1/2 cup brown sugar
1/3 cup Earth Balance (or other butter substitute)
2 eggs
2 large egg whites
1 can (15 ounces) pumpkin pie filling
2/3 cup finely shredded carrot

Cream cheese topping:
4 ounces light cream cheese, softened
1/4 cup sugar
1 tablespoon skim milk



Preheat the oven to 350°F. Spray a 15 x 10 inch jelly-roll pan with cooking spray.

In a small bowl, whisk the flour, pumpkin spice, baking powder, and baking soda.

In a larger bowl, use an electric mixer to beat the sugar, brown sugar, and Earth Balance until crumbly. Add the eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.

Add the flour mixture and mix until well blended. Spread onto greased pan.

To prepare cream cheese topping, mix together the cream cheese, sugar, and milk until thoroughly blended.

Drop teaspoons full of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.

Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.

Cool in pan completely on wire rack before cutting into squares.

Makes 48 squares.

Modified from SparkPeople

Hydration in Colorado

What do you like to do on vacations?  We took a family vacation to Copper Mountain Colorado and enjoyed the scenery and outdoors.  But, there are some things to remember when traveling to the altitude and increasing physical activity.

Yes, we have an active family, but adding in the altitude factor requires a little more focus to keep going strong.

Hydration- Water is important (you should drink it everyday).  In everyday life, water is important to help joints and muscles, keep body cool, promote cardiovascular health, and cleanse your body.  Now, when in the high altitude, the more water you have, the faster you will adapt to the altitude.  So, drinking water is an easy way to avoid altitude sickness and feel better overall.  Don’t go overboard, to much water can have negative effects on your body.  So, use your best judgement.  A good way to check hydration levels is the color of your pee. Darker pee=not hydrated, lighter pee=well hydrated.

BCAAs- BCAAs (branch chain amino acids) can help with endurance and exercise capacity.  Adding some in during exercise may be beneficial.  Taking some BCAAs on a high altitude hike may give you a little boost when you need it most.  BCAAs come in a powder form that can be mixed with water.  Definitely try some out before you get to high altitude to make sure your body agrees with the supplement. My favorite BCAAs are Titan Nutrition BCAAs (use code TEAMPRO for 20% off).

On my trip to Colorado I planned my big hike around our time at high altitudes.

Day 1- Little bike ride at Copper Mountain Bike Trail (getting adjusted to altitude and exercise).  Beautiful ride with great sights.  Visit Epic Discovery on top of Vail Mountain (elevation 11,570 ft) (8 hours at high altitude).molly wichman fitness11

Day 2- Little bike ride at Copper Mountain Bike Trail towards Frisco, CO (getting more adjusted to altitude).  Visit Leadville, Co (elevation 10,152 ft) for the day,  (another day at high altitude).

Day 3- Hike Quandary Peak, elevation 14,265 ft.  Started trail at 5:30am.  Hikes 2.5 hours up, stayed at summit for 10 min, hiked 2.5 miles down.  Packed my hydration pack with water, small water bottle for Titan Nutrition BCAAs, peanut butter and jelly sandwich, banana, trail mix, beef jerky, protein bar, first aid kit, whistle, and carried hiking poles.  This was my first “14er,”  and I’m up to try another one.  Yes, I got exhausted and had labored breathing as the altitude increased, but I kept a steady pace and kept moving.  My concern was making it to the top, which I did.  Then, to get down and move on with my day.  This was definitely a test of will power and inner strength to keep moving to the top.

molly wichman fitness molly wichman fitness1 titan nutrition molly wichman

My family trip to Copper Mountain was a success.  This is the highlight of three of our six days. Fun, adventure, time with loved ones.  Now, who’s ready to take it up to the mountains?  Plan what you want and enjoy the time!



Team PROformations at the 2017 NPC Missouri State

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2017 NPC Missouri State Bodybuilding Championships, on July 15, 2017 in Springfield, MO. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.
Melissa Lantz- 1st Novice Figure,  1st Open Figure, 5th Bikini
Kenzi Hanson 4th Novice Bikini, 4th Open Bikini
Jennifer Larson 2nd Novice Bikini
Joseph Larson 1st Novice Men’s Physique, 1st Open Men’s Physique, OVERALL Novice Men’s Physique, OVERALL Open Men’s Physique
Ricky Intharaphet  2nd Novice Classic Physique, 3rd Open Classic Physique, 4th Novice Middleweight Bodybuilding, 4th Open Middleweight Bodybuilding
Russ Williams 1st Masters Bodybuilding, 1st Open Heavyweight Bodybuilding, 1st Novice Heavyweight Bodybuilding, OVERALL Masters Bodybuilding
Tony Hamilton 4th Masters Bodybuilding, 4th Novice Light Heavy Bodybuilding
Skip Arzt Men’s 3rd Novice Classic Physique, 3rd Masters Classic Physique
Matt Smith 2nd Masters Classic Physique, 4th Novice Classic Physique


Trainer Tip- Strawberry Picking

Lee’s Summit fitness friends, I have the perfect little fieldtrip for you and your family.  Take a visit to Benny’s Berries U Pick Strawberry Patch just south of Kansas City, MO.  I went to pick strawberries at the end of the season and had a blast with my little guy.

We were first time pickers, but got all of the directions we needed.  Since it was the end of the season, we had to look under leaves and go to the back rows, but we got a box full of bright red strawberries.  Now, the fun doesn’t stop here.  We went home to wash our strawberries and found some tasty recipes to use our fresh pick.  Some recipes were healthy, and some I “healthied-up” aka my version of modifying a recipe to make it healthy.  Here is a collection of what we tried.  Now, all of these recipes are easy.  Make sure to grab a step stool and involve the kiddos.

bennys berries kansas city life transformations personal training 1.jpgbennys berries kansas city life transformations personal training 13.jpg.png

Fresh Strawberries

Eating strawberries plain is delicious.  Grab and go snack.  If you want to try a little dessert, add light Cool Whip to plain strawberries…Mmmmm good.

Vanilla Strawberriesbennys berries kansas city life transformations personal training 2.jpg

Take whole strawberries, dip in vanilla Greek yogurt, place on wax paper, freeze for 3-4 hours, enjoy a fresh and healthy treat.


Strawberry Lemonade Pops

Puree strawberries in blender or food processor (I used Magic Bullet), add lemonade (or Crystal Light), pour in ice cube trays or popsicle molds, add stick or toothpick, freeze till set.  Enjoy a refreshing popsicle!!


Strawberry Banana Bread


  • ½ cup (1 stick) butter, softened
  • 1 cup granulated sugar
  • 2 large eggs, beaten
  • 3 ripe bananas, mashed
  • 2 cups flour
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • 1½ cups fresh strawberries chopped & tossed in 1 Tablespoon of flour


  1. Preheat oven to 375F degrees. Spray two 9×5 loaf pan with nonstick spray. Set aside.
  2. In a large bowl, using a mixer, cream butter and sugar together until light and fluffy.
  3. In a small bowl, beat eggs using a fork. Add eggs to sugar mixture and beat until combined. Add mashed bananas and mix until combined.
  4. Combine all dry ingredients: flour, baking soda, and salt. Slowly add dry ingredients to banana mixture and mix until flour is just combined. DO NOT OVERMIX! Fold in floured covered strawberries.
  5. Pour batter into prepared loaf pans and bake at 375F for 15 minutes. REDUCE heat to 350F and bake for an additional 30 minutes until edges are slightly brown or until toothpick inserted into center comes out clean. Let cool completely before removing from loaf pans.

*I kept one loaf to enjoy and placed the other loaf in the freezer.

*Recipe from


Strawberry Frozen Yogurt


4 cups frozen strawberriesbennys berries kansas city life transformations personal training

3 Tablespoons honey

1/2 cup plain Greek yogurt


Combine frozen strawberries, honey, yogurt in food processor or blender (I used Magic Bullet), and blend until creamy.  Enjoy this refreshing and cool treat.  Can store frozen yogurt in the freezer.

*Recipe from


This was a fun little field trip for my family.  Go out and try out Benny’s Berries U pick strawberry patch to have your own adventure.  Life Transformations Personal Training loves to share healthy tips and recipes.  Check out our NEWS page for more. Have a good Summer!!

Team PROformations at 2017 NPC Jr Nationals

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2017 NPC Jr Nationals, on June 17-18, 2017 in Chicago, IL. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Jeremy Simons- 6th Men’s Physique

Angie Simons- 13th Bikini

team proformations kansas city bodybuilding and figure contest prep services i15 team proformations kansas city bodybuilding and figure contest prep services ii15 team proformations kansas city bodybuilding and figure contest prep services ij15 team proformations kansas city bodybuilding and figure contest prep services lj15

Team PROformations at 2017 NPC Muscle Mayhem Championships

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2017 NPC Muscle Mayhem Championships, on June 10, 2017 in Kansas City, MO. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Keith Williams- 13th-IFBB Men’s Bodybuilding

Brandy Norris- 1st-Fitness

Dejuan Gardenhire- 2nd Novice Classic Physique

Juan Aguilar- 1st Novice Men’s Physique, 1st Open Men’s Physique, OVERALL Novice Men’s Physique

Ricky Intharaphet- 1st Novice Classic Physique, 1st Open Classic Physique, 3rd Novice Light-Heavy Bodybuilding, 3rd Open Light Heavy Bodybuilding

Melissa Lantz- 5th Novice Figure

Alberto Guardado- 1st Masters Men’s Classic Physique, 3rd Novice Men’s Classic Physique, 2nd Open Men’s Classic Physique

Rick Zungia- 1st Masters Bodybuilding, 1st Novice Bodybuilding, 3rd Open Bodybuilding

Kim Zungia- 2nd Masters Figure, Open Figure

Anthony Elayan- 1st Novice Men’s Classic Physique, 1st Open Men’s Classic Physique, 4th Masters Men’s Classic Physique, OVERALL Novice Men’s Classic Physique, OVERALL Open Men’s Classic Physique

Seth Snodgrass- 2nd Novice Classic Physique, 4th Open Classic Physique

Omar Pena-Estrada- Men’s Physique

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Personal Trainer Tip- Glutes Training

Molly Wichman, Life Transformations Personal Trainer in Lee’s Summit, MO, shares some glutes training tips.  Try it out these Trainer Tips for Glutes Training next time you are in the gym.  Great for bikini season!

Do you like your rear view?  As we approach competition season and bikini season, every gal wantslife transformations personal training lees summit trainer tip glutes 1.png 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.

For more Trainer Tips visit our News Blog on our website