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


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



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.





Posing Seminar

Join Molly Wichman, IFBB Fitness Pro and NPC Judge, for a FREE Women’s Posing Seminar in Lee’s Summit, MO.

Open to all competitors, those thinking of competing or workout

enthusiasts. Learn  about posing, stage presence, current

industry trends & more! Bring your heels & your questions.


Hosted by Team PROformations Posing Seminar

Molly Wichman IFBB Fitness Pro, NPC Judge

Sunday, April 19th at 3:00PM


Location: Flex 365 Fitness Center

920 NE Columbus Street

Lee’s Summit, MO 64086

Phone 816-405-3166

 Email to RSVP or with questions

Trainer Recipe – Baked Chicken Nuggets

Molly Wichman IFBB Fitness Pro and Personal Trainer in Lee’s Summit, MO love to share healty recipes for  clients and the  community.  Try out this tasty recipe for Homemade Baked Chicken Nuggets for a family dinner.  They will pair great with sweet potato fries and green beans.   This is a kid approved recipe. Yummy!
Homemade Baked Chicken Nuggets
Serves: 4-6
  • 1 Large Chicken Breast (bolied or baked, don’t overcook or chicken will be dry)molly wichman fitness recipe
  • 1 egg
  • ½ cup parmesan cheese (optional)
  • bread crumbs (or ground oatmeal)
  • Salt and pepper to taste
  1. Preheat oven to 375 degrees
  2. Place the cooked chicken breasts, egg and some salt in a high speed blender or food processor. Blend or pulse until smooth.
  3. In a separate large bowl, place the bread crumbs.
  4. If you want to add more flavor use some Parmesan cheese mixed with the bread crumbs. It works really well and the nuggets come out so delicious!
  5. You can add extra spices to the bread crumbs.
  6. Take out some of the blended chicken and form about 1 tablespoon of chicken mixture into a ball with your hands. If need, mix it using just a little bit of the bread crumbs to nicely form the ball. Or make fun shapes with cookie cutters. Finally roll them in the bread crumbs mix.
  7. Place on cookie sheet on top of greased parchment paper and bake at 375 for about 10 minutes, turning half way though if you want both sides crispy. Make sure you don’t bake for longer or they will come out dy.
  8. Serve with your favorite dip.
  9. You can also freeze and save some for later (before baking them)

Recipe adapted from


Molly Wichman IFBB Fitness Pro is a fan of easy healthy recipes.  Change up your holiday dessert with this modified Pumpkin Pie recipe. Try this recipe and let me know what you think.


Pumpkin Pie   



3 scoops Protizyme Vanilla Cake Whey ProteinMolly Wichman Fitness Pumpkin Pie

½ cup Splenda or Stevia Baking Powder

¼ teaspoon Ginger (ground)

¼ teaspoon Nutmeg (ground)

1 ½ teaspoon Cinnamon (ground)

1 can 16 oz. Pumpkin (natural)

2 Large Eggs

¼ Almond Milk

¼ cup Cottage Cheese

½ teaspoon Vanilla Extract



Mix all of the dry ingredients together in a bowl. Then in another bowl, mix all of your wet ingredients. Once you mix the two separately, add the wet mixture to the dry and mix until you get a thick paste. Pour mixture into either a pie dish (spray with non-stick cooking spray) or graham cracker crust (reduced fat). Bake on 350° for 40 minutes. Put knife/ toothpick in the middle of the pie to see if it’s done (if it comes out clean, it’s done). Then enjoy!

Makes 8 servings. Per serving:

Calories: 82     Protein: 13g    Carbs:3g                      Fat: 2g


Recipe from Metabolic Nutrition Cook Book

NPC Kansas City 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!

There are still shows on the 2014 calander


NPC Central USA Championships, October 4, 2014

Omaha, NE Contact


NPC Pink Muscle Fest, Saturday October 4, 2014

St. Charles, MO  Contact


NPC All Stars, October 25, 2014

Kansas City, MO  Contact


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

Davenport, IA Contact


NPC Grand Prix, Saturday, November 8, 2014

Midwest City, OK



NPC Chairman Missouri, Arkansas, Kansas Chad Nicholls

NPC Chairman Nebraska  Rick Kasten Co Chair Jack Titone

NPC Chairman Iowa Ernest Bea Contest Schedule, National Level Schedule, Rules Promoter Jack & Ann Titone Contest Information  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.

Robert Wichman Fitness Tip

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Life Transformations Fitness Owner, Robert Wichman, demonstrates Cable High Pulley Rows for the fitness workout tip.  This is a great exercise for increasing back strength.  If you are capable, try this exercise out or ask a Personal Trainer for help

Life Transformations Fitness Friends and Family Month

Life Transformations Fitness in Lee’s Summit is offering Friends and Family Month during the month of June.  Invite your friends & family in to try the fitness center and workout.  Pick up a Friends & Family Pass at the Fit Bar



Guest access is limited toLife Transformations Fitness Friends and Family Month


Monday-Friday 5:00am-8:00pm

Saturday 7:00am-4:00pm

Sunday 8:00am-3:30pm

Limit one per person , local residents, members  not eligible

Basic Healthy Eating Seminar

Life Transformations Fitness Trainers are hosting a Basic Healthy Eating Seminar on Saturday, May 24th at 10:00am-11:00am at Life Transformations Fitness in Lee’s Summit, MO. Come learn the basics  for singles, couples, families, and even the picky kiddos.  If it is breakfast, lunch, dinner, snacks, or on the go eating for a busy lifestyle…we have some tips to help you succeed at healthy eating.

Basic Healthy Eating Seminar

Do you need some tips to make nutrition easy?  Come learn some easy to apply tips to  make your healthy eating work for you and aid in weight loss and overall health!

This is a free seminar open to Life Transformations Fitness members and non-members.  So, save the date on your calendar, grab a friend and head on over.

Easy Protein Cheesecake Bites

If you need a healthy treat, try this healthy and easy recipe.  It is possible to eat healthy and enjoy your food.  Check out my other healthy eating recipes on my blog or at  I enjoy sharing quick and easy recipes for fitness fans and friends.  If you are in the Kansas City area, be sure to attend my Basic Healthy Eating Seminar on Saturday, May 24th 10:00am-11:00am at Life Transformations Fitness in Lee’s Summit, MO.

Easy Protein Cheesecake Bites

Serves about 6


For the crustEasy Protein Cheesecake Bites

  • 1 cup graham cracker crumbs (I used chocolate)

3 tablespoons ghee (clarified butter) or regular butter, melted

For the cheesecake filling

  • 2 cups plain nonfat Greek yogurt
  • 1 teaspoon pure vanilla extract
  • 10-15 drops liquid stevia (you can substitute a sweetener of choice such as Truvia, agave, honey or coconut sugar)
  • 2 scoops peanut butter protein powder
    • 2 eggs


Preheat oven to 325 degrees F. Line a muffin tin with cupcake liners and set aside.

In a bowl, add the graham cracker crumbs and melted ghee or butter and mix well.

Divide the crumbs between each of the muffin cups. Press down firmly to form a crust.

In a food processor, add all of the ingredients for the cheesecake filling. Blend on high until smooth and creamy.

Fill each muffin cup with the cheesecake filling. Bake the cheesecakes for about 35 minutes or until the center of the cheesecakes are set.

Remove from the oven and allow to cool. Once cooled, transfer the cheesecakes to the refrigerator and chill for 2 hours.

Serve with fresh fruit or desired toppings

*Recipe from


May Weight Loss Challenge

Do you want to lose weight before Summer?  Enter our Race To Summer Fitness Challenge in Lee’s Summit, MO at Life Transformations Fitness.

May’s objective is to earn 100 points.  This month you will be challenged with both weight loss, strength and cardio.  Be  ahead on the race to your Summer body.

5 points for each POUND LOST

2 points for each STRENGTH WORKOUT

1 point for each CARDIO WORKOUT

May Race to Summer Fitness Challenge


Get started on your way to earning 100 points.  Make sure to weigh in on your own and record it in ActivTrax or have staff member weigh you in.  Try to lose 10 pounds and log 3 strength and cardio workouts per week to reach 100 points. Begin your RACE TO SUMMER CHALLENGE May 1st.

OPEN TO MEMBERS AND NON MEMBERS (small fee applies). So, grab a friend and get started.  SIGN UP HERE!

See the Fit Bar staff for more information or call 816-272-0159 . Non members sign up at fitness center or at