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.

Hangry Helpers

Truths out…what do you do when you are in contest prep mode?

 

Ok, we have all been there.  Dieting for a contest…hungry but not for the food you are supposed to be eating.  What do you do?  I’ve seen or heard of the following from fitness friends, gym buddies or maybe even in my own household.  Now, none of these “hangry helpers” are necessarily right or wrong or go along with your contest plan; they are just my observances in the competition world. 

 

  • Eating a whole batch of Sugar-free Jell-OMolly wichman Fitness Hangry
  • Lettuce sprinkled with garlic salt
  • Eating a salad of iceberg lettuce
  • Eating Angel Bites made out of whipped egg whites and Splenda
  • Whey protein and water mix on the skillet
  • Loads of hot sauce…every kind
  • Protein Pancake made of only egg white and whey protein
  • Eating more broccoli than anyone should ever do
  • More sugar free gum than the check-out isle
  • Eat whey protein DRY off a spoon out of the jug
  • Drinking warm or hot water
  • Having a whole fridge shelf of Walden’s Farm syrups, sauces, and all out synthetic flavor sauces

 

Now, putting anything in your mouth that is not on your prep diet should always be run by your prep coach.  But, I know competitors do things like this while dieting just to make it through the day.   Have something to add…share.  You never know it may help another HANGRY competitor out.

 

Molly Wichman

IFBB Fitness Pro

Life Transformations Fitness Owner/Personal Trainer

 

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.

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

Crock Pot Ranch Chicken

Fitness friends and busy families…are you tired of boring chicken?  Try out Molly Wichman IFBB Fitness Pros Crock Pot Ranch Chicken for a change of pace.  Great for dinner, lunch or whichever meal number you need to change.  This recipe is bodybuilding figure, fitness, physique, and bikini athlete friendly.

 

Crock Pot Ranch Chicken

 

6 – boneless, skinless Chicken Breastsmolly wichman crock pot ranch chicken

  1 – cup sour cream, plain or plain Greek yogurt

½- cup water

 1 – 1 oz packet Ranch Dressing Mix (unprepared)

 

Spray a 6 qt or larger crock pot with non stick spray. Place chicken breasts in the bottom of crock pot. Pour the yogurt over the chicken, and sprinkle with the dry ranch dressing packet.

Cover and cook on low for 5 – 6 hours, or on high for 4 hours. Serve chicken with rice or potatoes and your favorite vegetable.

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.

Protein Strawberry Ice Cream

Life Transformations Fitness Owners, Robert and Molly Wichman, are always fans of healthy high protein recipes.  Check out this Protein Strawberry Ice Cream (courtsey of the Metabolic Nutrition Cook Book) for you and your family.  Easy to make and serve up as a healthy, tasty Summer treat.

Strawberry Ice Cream

Using Protizyme Strawberry Crème

Ingredients:

1 scoop Protizyme Strawberry Crème

¼ cup strawberries

1 cup Chobani Plain Greek Yogurt

Directions:

Place all ingredients in a bowl and blend. Place blended mixture in the freezer for an hour. After freezing ice cream for an hour, take it out, give it a mix with a spoon and enjoy.

Makes 2 servings. Per Serving:

Calories: 133           Protein: 24g             Carbs: 7g Fat: 1g

Molly Wichman Fitness Strawberry Ice Cream.jpg

 

NPC Kansas City Bodybuilding Schedule

NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, and Physique athletes…this is a great year to compete. The trainers at Life Transformations Fitness and Team PROformations are excited about the growing NPC Kansas City Schedule…how about you?  Jump on the program and be a part of the biggest NPC Kansas City year!

 

NPC Midwest Championships, St. Louis Pro Figure, Bikini, Physique, Saturday, March 8, 2014

St. Louis, MO  Contact titonej@aol.com

 

NPC Midwest, Saturday, April 5, 2014

Davenport, IA  bigbea007@aol.com

 

NPC Midway USA, Saturday, May 17, 2014

Wichita, KS  Contact  mayhemmailbag@aol.com

 

NPC Muscle Mayhem, Saturday, June 7, 2014

Overland Park, KS   Contact  mayhemmailbag@aol.com

 

NPC Dual of Champions. Omaha Pro Women’s Bodybuilding & Physique and Men’s Physique Saturday, June 7, 2014

Omaha, NE  Contact  titonej@aol.com

 

NPC Missouri State Championship, Saturday July 12, 2014

Springfield, MO   Contact  mayhemmailbag@aol.com

 

NPC Arkansas State Championships, Saturday, August 2, 2014

Little Rock, AR  Contact mayhemmailbag@aol.com

 

NPC Midwest Naturals, St. Louis IFBB Women’s Pro  Saturday, August, 23, 2014

Arnold, MO   Contact  titonej@aol.com

 

NPC Central USA Championships, October 4, 2014

Omaha, NE Contact titonej@aol.com

 

NPC Pink Muscle Fest, Saturday October 4, 2014

St. Charles, MO  Contact  mayhemmailbag@aol.com

 

NPC All Stars, October 25, 2014

Kansas City, MO  Contact mayhemmailbag@aol.com

 

NPC Battle of Champions, Iowa Pro Bikini, Saturday, November 8, 2014

Davenport, IA Contact  titonej@aol.com

 

 

 

NPC Chairman Missouri, Arkansas, Kansas Chad Nicholls thedietdoc@aol.com

NPC Chairman Nebraska  Rick Kasten  rickkasten@comcast.net Co Chair Jack Titone jtitone@aol.com

NPC Chairman Iowa Ernest Bea bigbea007@aol.com

 

www.npcnewsonline.com Contest Schedule, National Level Schedule, Rules

http://npcmidwest.com Promoter Jack & Ann Titone Contest Information

http://suitsbyamy.com  Custom suits and suit rental (male and female)

*Follow the shows and promoters on social media for updates

*Be a part of the most prestigious bodybuilding organization.

Black Bean Brownies (Gluten Free)

If you need a healthy recipe to satisfy a sweet tooth, try the Black Bean Brownies.  We all struggle to eat healthy and are tempted with sweets, but if we can make our sweets healthier we can enjoy temptation and delicious treats.  Molly Wichman IFBB Fitness Pro is a fan of the Black Bean Brownies for these situations.

Black Bean Brownies (Gluten Free)

 

(Makes 16 Brownies)

Ingredients:

Directions:

  • Preheat oven to 350 degrees.
  • Grease a 9X9 baking pan and set aside.
  • In a food processor or blender, add everything except walnuts and blend until creamy, scraping the sides during the blending process to get everything well combined.
  • Stir in the nuts, if using, then pour the mixture into a greased 9×9 inch pan, and bake on the middle rack of the oven for 30 minutes, or until a toothpick inserted comes out clean.
  • Allow to cool completely before cutting.

Nutritional Facts: (Makes 16 Brownies)

  • 82 Calories
  • 4g Fat
  • 7g Carbs
  • 3g Protein

Recipe courtsey of http://thescienceofeating.com/2013/03/29/black-bean-brownies-gluten-free/

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

 

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/