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.

Online Contest Prep Coaching

Kansas City Bodybuilding, figure, fitness, bikini, and physique athletes have options when it comes to finding a contest prep coach.  Online coaching may be for you.

Do you have to motivation to go to the gym by yourself?  Maybe you just need help amplifying your workouts and dialing in your meal plan.  If this is you…online coaching is a great option for weight loss AND athletes preparing for a competition.  Bodybuilding, Figure, Bikini, Physique, and Fitness athletes are all motivated and thrive on online coaching programs.

Team PROformations athletes are coached by Robert Wichman, Top NPC National Level Bodybuilder  and Molly Wichman, IFBB Fitness Pro.  Training and coaching isn’t just a hobby, it’s a profession.  We practice what we preach and share our knowledge to help others.  Let’s take it to the next level together.

How it works

We start by gathering information about YOU.molly wichman ifbb fitness pro

  • Goals
  • Exercise experience
  • Average daily meal plan
  • Injuries, limitations, allergies
  • Average daily schedule
  • Lifestyle
  • Body comp and measurements

After we have the information we need then we are ready to create your custom program.  We will email out your program with lots of supporting data to help you reach your goals.  After you get going on your program, we need your help.  Weekly or bi-weekly check-ins are needed, feedback on the program, questions you may have, etc.  Contact us as much as you need.  We always say better ask than to assume.  Responses are always made ASAP.

Changes to your program will be made as needed!  If you think an online coaching program is for you, email molly@lifetransformations-kc.com to get started or ask questions.

 

Note: Athletes wanting to compete in a show need to allow 12-16 weeks for online coaching program.  Posing, stage presence, and show details will be discussed with your coach.

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.

2015 NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, and Physique Schedule

NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, and Physique athletes…this is what Life Transformations Fitness Lee’s Summit has compiled for 2015 Shows in our area. Now is the time to plan your 2015 season.

1st Phorm IFBB Mens 212, Bikini & Pro Womens Physique Championships & NPC Midwest

Championships, April 4, 2015 St. Louis, MO  Contact titonej@aol.com

NPC Midwest, May TBA 2015 Davenport, IA  Contact:bigbea007@aol.com

NPC Midway USA, May 16, 2015  Wichita, KS  Contact: mayhemmailbag@aol.com

Wings of Strength Omaha IFBB Pro Men’s 212, Pro Women’s  Bodybuilding, Physique & Figure & NPC Duel Of Champions, May 30,2015  Omaha, NE  Contact  titonej@aol.com

NPC Muscle Mayhem, June 6, 2015 Overland Park, KS   Contact  mayhemmailbag@aol.com

NPC Battle of the Bodies, June TBA 2015 Tulsa, OK

NPC Missouri State Championship, July TBA 2015  Springfield, MO   Contact  mayhemmailbag@aol.com

NPC Arkansas State Championships, August TBA 2015 Little Rock, AR  Contact mayhemmailbag@aol.com

NPC Midwest Naturals, August, 15, 2015 Arnold, MO   Contact  titonej@aol.com

NPC Show of Champions August TBA, 2015 Midwest City, OK

IFBB Arkansas Pro &  NPC All-South Championship, August 22, 2015 Venue TBA, Contact  titonej@aol.com

NPC Central USA Championships, October 17, 2015 Omaha, NE Contact titonej@aol.com

NPC Pink Muscle Fest, October TBA, 2015 St. Charles, MO  Contact  mayhemmailbag@aol.com

NPC Heartland Classic, October TBA, 2015 Edmond, OK

NPC All Stars, October TBA, 2015 Kansas City, MO  Contact mayhemmailbag@aol.com

IFBB Iowa Pro Bikini, NPC Battle of Champions, November 7, 2015  Davenport, IA Contact  titonej@aol.com

NPC OKC Grand Prix, November TBA, 2015 Midwest City, OK

2015 NPC Kansas City Schedule

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

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/

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.

Is your family ready to be active?

Check out Molly Wichman IFBB Fitness Pro’s Guest Column in the Lee’s Summit Journal.  Always trying to get the community healthy!

Do you want to be a healthy role model for your children? It doesn’t take a fitness fanatic to do this; everyday people can add simple everyday activities into their daily routine to help make an active family. Many of these activities can be done at home, in your neighborhood or at a local park. Here are some get active tips for families:

Walk for 30 minutes instead of watching 30 minutes of TV

Walk the family dog around the neighborhood

Take your bike to the local park

Take a family walk after dinner

Go for a jog or bike ride

Go to the local park to play catch or tag

Find a local walking trail and take a nature walk

Walk or bike instead of driving, whenever you can

Sign up for a local 5k or 1-mile run

Setup a neighborhood sporting event like baseball or soccer

Enroll your children in community sports

The possibilities to being active are endless. Remember, for adults, getting physically active at least five times a week, for thirty minutes or more, will help lead you toward a happier and healthier lifestyle. For kids, being active an hour a day is a small step towards good health.

Introducing an active lifestyle at a young age can help children grow up to be active adults. Just like anything, you have to work at it to make it happen.

Incorporating your family into activities also adds family time into your daily life. Not just hanging out together but being involved and participating in activities together. Once a family incorporates active activities into their daily life they may see some other added benefits. Increased endurance and strength, more energy and weight loss are just a few benefits.

It is easy to get caught up in technology and we sometimes forget to take advantage of the outdoors. The Lee’s Summit community is scattered with many great parks, trails and events to allow families to get out and get active. Take advantage of these opportunities and enjoy them. Not for sure where to go, start with the City of Lee’s Summit Parks and Recreation Greenway Trail System and Parks List at www.cityofls.net. For more information on the Livable Streets Advisory Board and material and events related to biking and walking visit www.livablestreetsls.com.

 

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.

 

Lee’s Summit Journal Article Link: http://www.lsjournal.com/2014/06/18/117628/is-your-family-ready-to-be-active.html?sp=/99/100/170/219/