Trainer Recipe-Pumpkin Pie Shake

Molly Wichman, IFBB Fitness Pro and Personal Trainer in Lee’s Summit, loves to share healthy recipes for clients and our community.  Try out this tasty recipe as a snack for you and your family.

Pumpkin Pie Shake

1 scoop vanilla whey proteinlife transformations personal training lees summit trainer recipe

1/2 c pumpkin puree

1/2 c water

1/2 c ice cubes

*Optional: 3 squirts Sugar Free Pumpkin Pie Syrup

Blend all ingredients together untill desired consistancy.  Enjoy as a snack or post workout treat!

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 30 Day Weight Loss Program run 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). Molly Wichman 30 Day Weight Loss Program

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

Trainer Recipe- Lightened Up Banana Bread

Molly Wichman, IFBB Fitness Pro and Personal Trainer in Lee’s Summit, loves to share healthy recipes for clients and our community.  Try out this tasty recipe as a snack for you and your family. 

Lightened-Up Banana Bread

IngredientsMolly Wichman Fitness recipe lightened up banana bread

1.5 c whole wheat flour

1/2 c oatmeal

1 tsp baking soda

3/4 c unsweetened applesauce

3/4 c honey or sugar free syrup

2 eggs beaten

3 mashed bananas

 

Directions

Preheat the oven to 350°F. Spray a 9×5 loaf pan with cooking spray.

In a large bowl combine flour, oatmeal, baking soda and salt.  In a separate bowl, mix together applesauce and honey.  Stir in eggs and mashed bananas.  Stir banana mixture into flour mixture.  Pour batter into greased loaf pan.  Bake for 55-65 minutes

Trainer Recipe-Chicken and Fruit Salad

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for Chicken and Fruit Salad.    Involve the kiddos and let them help make and eat this tasty lunch. Yummy

Ingredients

  • 1 refrigerated roasted whole chicken
  • 1 medium bunch spinach
  • 2 medium pink or white grapefruit
  • 2 medium Red Delicious apples
  • 0.75 lb. seedless green grapes
  • 0.33 c. bottled poppy-seed salad dressing

Directions

  1. Remove and discard skin and bones from chicken; tear chicken into bite-size pieces. Chop 1 cup loosely packed spinach leaves; set remaining leaves aside. Cut peel from grapefruit; remove sections with knife. Cut unpeeled apples into 3/4-inch chunks.
  2. In large bowl, combine chicken, chopped spinach, fruit, and salad dressing; toss to coat.
  3. To serve, arrange remaining spinach leaves on platter; spoon chicken salad over spinach leaves.

Trainer Recipe- Mixed Berry Crumble

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for Mixed Berry Crumble.    Involve the kiddos and let them help make and eat these treats. Yummy

Mixed Berry Crumble

Ingredients

6 cups mixed berries (fresh or frozen)

 

Toppingmolly wichman fitness mixed berry crumble healthy recipe

1 ½ cups Old Fashion Oatmeal

1/2 cup whole wheat flour

1/4 cup ground flax

1/4 cup sugar substitute

2 tsp cinnamon

3 Tbsp. melted coconut oil

 

Directions

Preheat oven to 350 degrees. Place fruit in 9 x13 pan, set aside. In a large bowl combine all topping ingredients until everything is moistened with coconut oil. Evenly distribute mixture on top of fruit Place pan uncovered in the oven and bake for about 60 mins or until bubbling and the top is golden brown.

 

Enjoy warm with a dollop of vanilla Greek yogurt.

Makes 6 servings

 

@mwichmanfitnesspro www.mollywichman.com

 

Trainer Recipe- Salmon with Asparagus

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for  Roasted Salmon with Asparagus.    This is great for a healthy dinner.

Roasted Salmon with Asparagus

Ingredients

1 1/2 lbs salmon fillet (4 servings)molly wichman fitness roasted salmon with asparagus healthy recipe

1 lb red, yellow, orange peppers chopped

1 lb asparagus (slice in 2 inch pieces)

2 large shallots (thinly sliced crosswise)

2 minced garlic cloves

1/2 c plain Greek yogurt

2 tbs tarragon

1/2 lemon

Olive oil for drizzling

 

Directions

Preheat oven to 425. Place peppers, asparagus, and shallots in large baking dish. Drizzle with oil, toss with hands to coat. Place salmon on top of vegetables. Drizzle salmon with olive oil and rub with garlic. Sprinkle with salt and pepper. Roast until salmon is just opaque in center (18-20 min).

 

While salmon and vegetables cook, combine tarragon and mayonnaise in a small bowl. Squeeze 1 tsp lemon juice into a bowl and mix well.

 

To serve divide vegetables on 4 plates, place a piece of salmon on each plate, top with tarragon mayonnaise and serve immediately.

 

 

@mwichmanfitnesspro www.mollywichman.com

 

Trainer Recipe-Flag Fruit Pizza

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for  an American Flag Fruit Pizza.    Involve the kiddos and let them help make and eat these treats. Yummy!

American Flag Fruit Pizza

Ingredients:

1 cup plain Greek yogurtmolly wichman fitness american flag fruit pizza healthy

1 package sugar free vanilla pudding

1 cup Fat Free Cool Whip

Sugar Cookie Crust

Strawberries or raspberries

Blueberries

 

Directions:

Mix Greek yogurt, pudding and cool whip until smooth. Spread on a sugar cookie crust, top with blueberries and sliced strawberries or raspberries.

 

Notes:

Can use premade sugar cookie crust, use refrigerated roll, or make on own. This recipe can also be done on individual cookies. Enjoy your treat!

 

@mwichmanfitnesspro www.mollywichman.com

 

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.

Trainer Recipe – Zucchini Brownies

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for Zucchini Brownies for a healthy treat.    Involve the kiddos and let them help make and eat these treats. Yummy!

Zucchini Brownies

Ingredients:

1.5 c grated zucchinimolly wichman fitness zucchini bownies

1 c natural peanut butter

1/3 c agave nectar or honey

2 egg whites

1 tsp vanilla

1 tsp baking soda

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp allspice

1 c chocolate chips

 

Directions:

Preheat oven to 350. Mix all ingredients until smooth. Pour into a greased 9×9 pan. Bake 25-30 minutes or until toothpick some out clean.

Enjoy this tasty and healthy treat with your friends and family!

 

@mwichmanfitnesspro www.mollywichman.com

 

Trainer Recipe – Protein Pudding

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for Protein Pudding for a summer treat.    Involve the kiddos and let them help make and eat these treats. Yummy!

Protein Pudding

Ingredients:molly wichman fitness protein pudding

  • 1 cups plain Greek yogurt
  • 1/2 scoop Whey Protein

 

Directions:

Mix ingredients together and enjoy! The pudding will have the taste of the whey. Chocolate, vanilla, strawberry, cookies and cream, etc are all delicious!

 

Notes:

Adjust serving sizes as needed. You can make ahead and put in a small container in the fridge for your own “snack pack.” This is a family friendly recipe.

 

@mwichmanfitnesspro

www.mollywichman.com