Healthy Lifestyle Seminar Lee’s Summit

Join Life Transformations Personal Trainer, Molly Wichman, for a free seminar on basic exercise and nutrition tips you can apply to your life. Living a healthy lifestyle does take a little work, but it can be done for you and your family! Come learn how. This is a free health seminar open to the Lee’s Summit and surrounding community.


Tuesday, July 14th 6:00-7:00pmLife Transformations Personal Trainer Molly Wichman Healthy Lifestyle Seminar

Hosted by Porter Chiropractic

706 E Langsford Rd

Lee’s Summit, MO 64063

Phone:(816) 524-5838

*Giveaways, healthy samples and more


Seminar is free to the community. RSVP to Molly Wichman at 816-405-3166 or Check our FaceBook Event for more details.

Let your fitness, weight loss and health survive the holidays

Lee’s Summit fitness friends don’t let the holidays be an excuse to waiver on your fitness, weight loss and health goals.  Here are some tips from Molly Wichman IFBB Fitness Pro on surviving the holidays.

Tips to help you and your waistline survive the holidays?

The holiday season is a time to celebrate with family and friends. Unfortunately, for many it also becomes a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can result in an extra pound or two every year. Over a lifetime, holiday weight gain can really add up. Following a few simple tips can help you and your waistline survive the holidays.

Holiday Parties

1. Limit to one-a-day

While you can’t control every situation, you can control how much food goes into your mouth. If you are constantly bombarded with holiday parties and displays of desserts or candies you can still effectively help prevent overeating and weight gain. One way is the one-a-day method. Allow yourself one small serving of a cookie or piece of candy each day during the holiday season. Remember that you may have to compensate for it later in the day by reducing your total caloric intake or by burning a few extra calories while exercising. If you aren’t confronted with holiday foods that day, just skip your one-a-day – but don’t compensate and double-up on your serving the next day.

2. Always plan ahead – Never go to a party hungry

Before you go to a holiday party, eat a healthy snack such as a serving of your favorite fruit, fat-free yogurt or a low-fat, whole grain granola bar. When you arrive at the party, you won’t be craving hors d’oeuvres.

If you’re going to a potluck dinner, bring a healthy dish to share such as a salad, veggie or fruit tray. This will ensure at least one healthy dish.

3. Be in charge of your party choices:

  • Small plate, please
    Be wise when choosing appetizers – a small portion of some appetizers may help you from overeating at dinner.
    Pick up a small plate, and stick with vegetables, but limit or avoid the heavy dips
  • Restrict your intake of crackers, chips, cheese. If you must have a deep-fried appetizer, eat only one small serving. Never go back for seconds. For dinner, fill half of your plate with salad and vegetables, then a healthy protein and carb/bread.
  • Avoid the sauce
    Avoid sauces made from cream or meat drippings. For salads, use oil and vinegar, vinaigrette or low-fat dressings..
  • Finish it off light
    The best low-calorie choices are fruit, Jell-O, pudding, an unfrosted mini muffin, shortbread cookies, ginger snaps or angel food cake. If you must have a dessert with frosting, butter cream, cream cheese, or chocolate chips, limit yourself to one small cookie or one thin slice of cake.
  • Watch the drinks
    Try to restrict your alcohol to one or two servings. Holiday punches; eggnog and holiday spirits are filled with hidden calories. Try a light beer or wine or calorie-free drinks such as water, unsweetened ice tea, hot tea or coffee.

4. Say No Politely

Many times you feel forced to eat foods because people keep putting it in front of you. Learn to say no politely, such as “No thank you, I’ve had enough. Everything was delicious”, or “I couldn’t eat another bite. Everything tasted wonderful”. You’ll find saying no isn’t so hard to do after all.

5. Focus on socializing

Healthy up your recipes

Practice Healthy Holiday Cooking. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating. Incorporate some of these simple-cooking tips in traditional holiday recipes to make them healthier.

  • Gravy — Refrigerate the gravy to harden fat. Skim the fat off. This will save a whopping 56 gm of fat per cup.


  • Dressing — Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.


  • Turkey – Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.


  • Green Bean Casserole — Cook fresh green beans with chucks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.


  • Mashed Potato — Use skim milk, chicken broth, garlic or garlic powder, and Parmesan cheese instead of whole milk and butter.


  • Quick Holiday Nog — Four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain nonfat yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.


  • Desserts — Make a crustless pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.


(See Healthier Holiday Meals-Substitutions Guide)

Remember, the holidays are meant to celebrate good times with family and friends. Enjoy the holidays and plan effective strategies to help you achieve your weight loss goals. Achieving what you sought out for will give you one more good reason for holiday cheer! Happy Holidays! Resist temptation.

Fitness Boot Camp Classes

Lee’s Summit Fitness Boot Camp 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.

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.

Current Classes:

Tuesday 9:30am-10:30am with Molly Wichman (Starting June 17th)

Wednesday 6:00pm-7:00pm with Sarah Mae Skinner

Saturday 9:00am-10:00am with Stephanie Roark

* New classes can start with THREE committed individuals.  If you have a group that is interested in a different class time, contact Life Transformations Fitness at 816-272-0159 to get a NEW class set up.

Fitness Boot Camp Classes

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.

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

Time to Plan Competitive Season for 2014

This is the time of year that companies are looking for athletes to sponsor and competition schedules are being posted.  So, start planning what you are doing for 2014 NOW.  Don’t wait till two months before a show and jump into it, start prepping now.  Not that you have to be on a contest diet from now till your next show, but pay attention to your workouts, nutrition, scheduling so your next contest prep will be easier.

If you are wanting to get your name out in the fitness industry as an athlete, you must promote yourself.  Companies do not usually come to athletes for sponsorships, you must go to them and apply.  Most companies have information about sponsorships on their website.  If not, contact them and ask if they have athlete sponsorships and how you can apply.  Makes sure to be professional at all times.  Send an email with proper grammar, not a Facebook message to the owner through your smart phone.  Some companies start to line up the next years athletes in the Fall and others allow sponsorship applications to be submitted anytime during the year.  Don’t be discouraged if you don’t hear back right away.  Business owners can be pretty busy and hear from a lot of athletes.  It is also a good idea to have an athlete resume prepared and ready to go.  Include professional highlights, competitive history, and community involvement (if applicable) .  Companies want to see what you can do for them.

The 2014 IFBB schedule is out and many 2014 NPC Shows are popping up on the site.  Check them out and check out what show promoters in your area have on their schedules.   So, find your show and start planning how you are going to get there with the best possible stage package.  Everyone plans their shows and involvement in the fitness industry in a different way.  Find out what works for you and go for it!


No-Bake Pumpkin Spice Chewy Protein Bars



No-Bake Pumpkin Spice Chewy Protein Bars

Makes 16 bars


3 cups whey protein or 12 (30 gram) scoops (I used Whey Gourmet Naturelle Vanilla)

2 tsp pumpkin pie spice

1/2 cup raisins

3 cups quick oats

4 Tbsp honey

4 Tbsp blackstrap molasses

1 cup natural, smooth peanut butter 1 cup milk (I used unsweetened almond milk)

40 drops stevia (optional) *if you think it needs more sweetness.


In a large bowl, mix together all the dry ingredients (whey protein, pumpkin pie spice, oats, raisins).

Next, add in peanut butter, honey, molasses. Stir until it starts to come together. Then add in the milk and stevia drops and mix together until it forms into a big sticky ball.

Then, place the mixture into a 9 x 11 pan (9 x 13 would work too!) and press into the pan. I cover the top with plastic wrap and press it in so I don’t get my fingers and hands super sticky.

Cover the top with plastic wrap, and place in the freezer for about 30-40 minutes. You’ll want the mixture fairly cold as it makes it easier to cut into bars.

Once the bars have cooled, cut bars into 16 pieces. At this point, I like to put each bar in its own little plastic baggie and return to the freezer for a quick grab-n-go. Can be eaten just a few minutes out of the freezer.

Nutrition (per bar 1/16th) Calories: 282 Fat: 10 g Carbs: 27 g Fiber: 2.8 g Sugar: 10 g Sodium: 134 mg Protein: 23 g

Pumpkin Spice Protein Bars_2

Recipe adapted from

Don’t Fall Out of Fitness

The upcoming holiday season can be detrimental to healthy and fitness goals.  Distractions come by the dozens.  Here are some tips to stay healthy and on track during the holiday season.

  • Always plan ahead.  Schedule your workout into your day and stick with it.
  • Eat before attending holiday parties. Then munch on healthy fruits, veggies, meats or nuts at the parties.  And don’t park yourself in front of the buffet line.
  • Know your options for healthy eating if you don’t have food with you.


Check with your local fitness center for holiday workouts.  Our gym is offering FREE WORKOUTS ON WEEKENDS in NOVEMBER!

Fall out of fitness nov 2013

Pumpkin Spice Quinoa Breakfast Cookies

Pumpkin Spice Quinoa Breakfast Cookies

Servings: 12 • Size: 2 cookies • Old Points: 3 pts • Points+: 4 pts Calories: 144 • Fat: 5 g • Carb: 25 g • Fiber: 3 g • Protein: 4 g • Sugar: 7 g Sodium: 45 mg • Cholesterol: 0 g

  • 1 1/2 cup water
  • 3/4 cup raw quinoa
  • 1 cup (150 grams) all-purpose flour
  • 1/2 cup coconut sugar (or you can sub granulated)
  • 1/4 cup (30 grams) ground flax seed
  • 1 tablespoon pumpkin spice mix
  • 1/8 teaspoon sea salt
  • 1/2 cup (130 grams) pureed pumpkin
  • 2 tablespoons oil
  • 1 teaspoon pure vanilla extract
  • 1 egg white (2 tablespoons + 1 teaspoon)
  • 2 tablespoons maple syrup
  • (Optional) 1/2 cup fat-free whipped topping

Add quinoa to a fine mesh stainer and rinse well before using in this recipe. Add water and quinoa to a saucepan. Cover and bring to a boil. Reduce heat to low, and simmer for 15 minutes. Once complete, remove from the stove, remove lid and allow to cool for a couple of minutes. Meanwhile, preheat oven to 350F and line a baking sheet with parchment paper or a silicon baking mat. Set aside.
Add flour, sugar, ground flax, pumpkin spice mix and salt to a large bowl. Then, measure 1½ cups of the cooked quinoa and add to the dry ingredients. Stir to coat, until all quinoa granules are covered in the mixture. Set aside.
Pumpkin Spice Quinoa Breakfast Cookies
Add pumpkin, oil, vanilla, egg white and maple syrup to a small bowl and stir well. Pour the wet mixture in with the dry mixture and stir to combine. One tablespoon at a time, scoop mixture onto prepared baking sheet, leaving a small space between each cookie. They will not spread out, so you can keep the cookies close. Lightly form each cookie, as you’d like them to come out. I flattened them slightly between my palms. Bake in the preheated oven for 25-30 minutes, until cooked through and golden. Remove from the oven, let cool on the pan for 10 minutes before transferring to a cooling rack and allowing them to cool for a couple of hours. Because cooked quinoa was used in this recipe, the longer you leave it to cool, the firmer your cookies will become. Leave them be and they will transform! When ready to serve, top each with a teaspoon of whipped cream if desired. Cookies can be stored in the fridge for up to 2 weeks.
Pumpkin Spice Quinoa Breakfast Cookies
Recipe notes:

  • To make these quinoa cookies gluten-free, use gluten-free all-purpose flour like this.
  • Coconut sugar could likely be replaced with any other type of sugar that you have on hand.
  • Grape seed oil works well for this recipe, but any oil will do the trick!
  • To make these quinoa cookies dairy-free, you could use coconut cream for the topping instead of whipped cream

Date Sweetened Chocolate Chip Cookies

Post show eating can be a struggle for many.  I like to ease into eating “off the diet.”  As I head out to my IFBB Fitness Pro Debut at the 2013 IFBB Pro Bodybuilding Weekly Tampa Pro, I baked a healthy version of a classic cookie.  This way I can have a sweet treat without going overboard.  Check out this recipe for Date Sweetened Chocolate Chip Cookies.  Since I can’t taste these till after the show…I will let you know how they came out.  But, they look and smell delicious!

Date Sweetened Chocolate Chip Cookies

The recipe makes 12 cookiesimg_0038

12 pitted dates

1 c. walnuts or pecans

1 egg

1 t. vanilla

1/8 t. salt

1/4 t. baking soda

4 oz dark chocolate chips

Blend dates and walnuts in a food processor until finely ground. (It might start to form a paste, but conversely, don’t worry if it’s a little chunky.) Add egg, vanilla, salt and soda and blend to combine. Fold in chips. Spoon onto parchment covered cookie sheets.

Bake at 350 for 9-11 minutes. You want them to just turn golden and yet still be soft in the middle. Let cool before serving. These cookies are still moist and chewy a day later…and I don’t know about beyond that. I don’t think I’d ever get them to last that long.

So here are some stats – no gluten, no dairy, no grain, no refined sugar. Nutrients galore and approximately 18 grams carbohydrate, 4 grams of protein and 8 grams of fat per serving, which is (cough, cough) 2 cookies.


Recipe Link: