Personal Trainer Tip- Healthy Families

Life Transformations Personal Training in Lee’s Summit, shares tips on Healthy Families.  Check out this Personal Trainer Tip!

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 tasks into the daily routine to help make an active family.  Here are some Get Active Tips for families:

  • Walk for 30 minutes instead of watching 30 minutes of TVLife Transformations lees summit Personal training lees summit 35
  • Opt for the stairs instead of the elevator
  • Take a family walk after dinner
  • 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
  • Park farther from the store and walk
  • Join an exercise group or enroll your children in community sportsActivity does not have to be outside; it can easily be done at home.  Check out these in home activity tips:
  • Hand wash the car at home
  • Let children help with chores around the house
  • Work in the yard.Let children help rake or pull weeds.
  • Snow shovel the driveway
  • Get up at every commercial break when watching TVThe 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!
    Adults decide what kids eat and they will eat what is available, so surrounding them with healthier options leaves them no choice but to eat better food.

Competitor Posing Seminar

Join Team PROformations and Robert and Molly Wichman for a FREE Competitor Posing Seminar in St. Joseph, MO. This is a great opportunity for NPC Kansas City bodybuilding, figure, fitness, bikini, and physique competitors.

Open to competitors, those thinking of competing,or workout
enthusiasts.  Free Admission

Figure * Bikini * Fitness * Bodybuilding * Physique * Classic Physique

Hosted by Team PROformations
Robert Wichman Top National Level NPC Bodybuilder, NPC Judge
Molly Wichman IFBB Fitness Pro, NPC Judge

Saturday, April 2nd, 1:00pmTeam PROformations npc contest prep services kansas city posing seminar
Anytime Fitness
1209 N Belt Hwy Suite F
Saint Joseph, MO 64506

Phone 816-217-2762 info@lifetransformations-kc.com
*Call or email to ask additional questions or RSVP.

IFBB Arkansas Pro & NPC All South Championship

IFBB Arkansas Pro Women’s Figure

&

NPC All-South Championship – National Qualifier

 

Schedule

Athlete Check -in

FRIDAY @ the host hotel – Little Rock Mariott

Times: Pros: 5pm Amateurs: 12-4pm or 6-8pm

 

Saturday Show Schedule

Saturday: Prejudging is at 10am. Finals are at 6pm!

 

VENUE

STATE HOUSE CONVENTION CENTER 101 East Markham Street, Little Rock, AR 72201

 

Host Hotel / Airport

Host Hotel

Book Online for a Special Rate of $109/night!

Little Rock Marriott 3 Statehouse Plaza Little Rock, AR

Book Online:

To book your room for Arkansas Pro & All South Muscle Championship, click here. Rate available 10/09/15 to 10/11/15

***You MUST book by 09/25/15***

 

Airport

Bill and Hillary Clinton National Airport 1 Airport Dr, Little Rock, AR 72202 (501) 372-3439

life transformations personal training npc ALL SOUTH

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.

NEWSLETTER SIGNUP-Get all the latest details and trainer tips in your inbox!

Pro Deo Youth Center Giving Tree

Life Transformations Personal Training wants to thank all of our members and friends for their generous donations for this years Giving Tree to benefit Pro Deo Youth Center.

Local fitness businesses collect holiday donations for Pro Deo Youth Center

Each year Pro Deo Youth Center, located at 200 N.E. Chipman Road, allows local businesses and individuals to adopt a family for the holiday season.

This year some local fitness centers took it a step further.

Local Lee’s Summit fitness businesses Life Transformations Personal Training, Bodies Health and Fitness and Get in Shape for Women worked together to collect donations for Pro Deo.

Ornaments with a gift or item needed by the families were given to the businesses and the fitness members and clients helped bring in the donations.

“I know many of my fitness friends from the community donate their time to the after-school program at Pro Deo, so I thought we could all join together and help collect the donations,” said Molly Wichman, owner of Life Transformations Personal Training. “It’s great to work with the other businesses in our fitness industry to help out. I appreciate each fitness business that accepted my friendly challenge to see who can collect the most items for Pro Deo.”

To learn more about Pro Deo Youth Center or to volunteer, contact Ashley Nowell at 816-226-6806.

This is a repost from the Lee’s Summit Journal.  http://www.lsjournal.com/2014/12/24/123835/local-fitness-businesses-collect.html?sp=/99/100/

Royal Sale

Life Transformations Fitness in Lee’s Summit is having a Royals Sale!  Join with a friend and save!  Share with a friend and come on in to get started.  Call 816-272-0159 or email info@lifetransformations-kc.com.

Life Transofmations Fitness Royals Sale

Lee’s Summit Smoothie Fans…Life Transformations Fitness cheers on the KC Royals in the World Series!  Join us for Happy Hour at the Fit Bar during the World Series Games.  Try a Royals Smoothie!  Limited time Flavor!

What to know more about Life Transformations Fitness? We are located in North Lee’s Summit one block South of the Woods Chapel and Ralph Powell Road intersection.  Perfect for Lakewood, Lee’s Summit, Independence, Kansas City and Blue Springs residents. We are a quick 5 to 10 minutes from most parts of Lee’s Summit.  Stop by to check it out or contact molly@lifetransformations-kc.com or robert@lifetransformations-kc.com.

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.

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.

 

 

 

Molly Wichman Treadmill Workout

 

Try the Molly Wichman Treadmill Workout to change up your cardio and training program.  Take it at your own level.

 

5 min warm up

 

1 min gallop right sideMolly Wichman IFBB Fitness Treadmill Workout

1 min walk

1 min gallop left side

1min walk

1 min plié squats (feet off tread on frame)

1 min walk

*Repeat 5 times

 

5 min cool down

 

*If needed, hold on for balance.

 

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.

 

 

 

 

www.mollywichman.com

#mwichmanfitnesspro     #ltfitness       #teamPROformations

 

PROformations Team

The PROformatons Team, coached by Robert Wichman, will take the stage at the NPC Muscle Mayhem Championships in Overland Park, KS on Saturday, June 7, 2014.  NPC Bodybuilding, Figure, Bikini, Physique, and Fitness competitors will compete in this event.  Come out to support our team and all competitors.  First time to a show…it will be inspiring to up your workout and exercise routine.

TICKET ORDERS:  Ticket orders through email/paypal will conclude this Saturday night (May 31).  Ticket Sales at the Overland Park Convention Center for the 2014 Muscle Mayhem will begin at 9:30 a.m. on Saturday, June 7 and we still have some great reserved finals seats left and we’ll have plenty of pre-judging and general admission finals tickets available as well!!!