Personal Training Lee’s Summit

Our Lee’s Summit Personal Training friends and clients have seen the benefits of strength training…have you.  Read below and start seeing the benefits yourself.

Some people ask…is Personal Training for me.  Yes, Personal Training is for you!  Everyone can benefit from a trainer.  Motivation, properLife Transformations lees summit Personal training lees summit 5 form, workout education, weight loss support, and many more benefits come from working with a Personal Trainer at Life Transformations Personal Training.

We have a trainer to help turn your goals into reality.  Adding a little strength training into your daily routine can have many benefits.  Below are some of the benefits:

Weight Loss- Did you know the more muscle your body has the more body fat you burn in a day? So, if you want to lose five or fifty pounds, start strength training.

Increase Bone Density-Working out with weights, bands, balls, and your own body weight can help increase bone density.

Lower Blood Pressure-Strength training can increase your heart rate, causing your body to burn body fat and speed up metabolic functions.  So, come try some strength training, cardiovascular activity, and a healthy nutrition plan and see how your body benefits.

Increase Energy-Everyone needs more energy.  If you need to stay up with active kids/grandkids, beat lethargic feelings, or just feel “energized” take up a workout.  Increasing strength and raising your cardiovascular functions help you not only feel energized…but be energized.

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 molly@lifetransformations-kc.com. Check our FaceBook Event for more details.

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

 

2015 NPC Kansas City Figure, Bikini, Fitness, Physique, and Bodybuilding Season

The 2015 NPC Kansas City Figure, Bikini, Fitness, Physique, and Bodybuilding Season is quickly approaching.  Now is the time to plan your off season and show prep for your show.

Average Contest Prep time is 12-16 weeks for Team PROformations Athletes.  Reguimented weight training, cardio, and nutrition plans are the three keys to success.  The support and other aspects of the contest prep also play key roles to success.

Don’t forget the extas.  When competing in a Figure, Bikini, Fitness, Physique, and Bodybuilding show you are not just judged off your physique.  There are many more aspects involved in the judging process.  Take time to carefully tune your stage presence into a winning stage presence.

Do you think you are ready to take the stage in 2015?  Contact Team PROformations to start planning your prep to the stage.

Contact info: Gym Phone: 816-272-0159 Email molly@lifetransformations-kc.com

 

Team PROformations Contest Prep

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.

Super Healthy Carrot Cake Waffles

Molly Wichman IFBB Fitness Pro is a fan of easy healthy recipes.  Change up your breakfast with some Super Healthy Carrot Cake Waffles paired with some screambled eggs for a healthy breakfast.  Try this recipe and let me know what you think.

 

Super Healthy Carrot Cake Waffles

 

(Makes 2 waffles)

 

◾1/2 cup flour (oat flour, almond flour, coconut flour, whole wheat flour, or plain white flour)Molly Wichman Carrot Waffles

◾1/2 tsp cinnamon

◾1/4 tsp salt

◾1/4 tsp baking soda

◾1 tsp baking powder

◾pinch stevia extract, or 2 tbsp agave or pure maple syrup

◾1/4 cup shredded carrot (32g)

◾1/3 cup milk of choice (decrease by 2tbsp if using the agave/syrup) (80g is 1/3c)

◾1 tbsp more milk of choice or 1 tbsp oil (15g)

◾1 tsp pure vanilla extract (4g)

 

Combine first 6 ingredients in a mixing bowl, and stir well. In a separate bowl, combine remaining ingredients. Grease your waffle maker, with oil or oil spray (be sure to grease well if using the oil-free version), then let it preheat. Pour wet ingredients into dry, and stir to make a batter. When the iron is hot, pour half the batter into the center of the iron, and close the lid. (My machine has a light that goes out when the waffle is ready. Don’t lift the lid before the waffle is finished cooking.)

 

Ideas for topping…if needed:  Sugar free syrup or protein glaze (mix a ¼ scoop whey, and drops of water to make a glaze mixture).

 

Adapted from Chocolate Covered Katie March 22, 2013

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.

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.

Take your workout to the local park

 

Take your workout to the local park

By Molly Wichman

Guest columnis tJuly 25, 2014

2014-07-25T14:25:40Z

By Molly Wichman

Molly Wichman

COURTESY PHOTO

We have all seen kids playing on the swings, slides and running around having fun at the park, but this can also be a great place to do a resistance and cardiovascular workout. Kids look at the park and see a fun place to run and play, adults see a place to let their kids run free to play and use up some built up energy, I see the above and a “workout playground” come to mind. Next time you are at one of our superb Lee’s Summit parks look at the playground equipment there and try to visualize how you can use it to do a mini workout. If you are up to it, try one of my Playground Workouts below.

Beginner Park Workout

5 minute walk or jog to park (or around the trail at the park)

15 incline push-ups on a park bench

15 high knees run in place

15 body weight squats

15 abdominal crunches (lie on grass or park bench)

15 triceps dips on park bench

*Repeat 2-3 times. Break for 30 seconds between each set

5 minute walk or jog home (or around the trail at the park)

Advanced Park Workout

5 minute walk or jog to park (or around the trail at the park)

20 incline pushups

20 hanging leg raises

20 park bench box jumps

30 second run in place

20 triceps dips on park bench

*Repeat 3-5 times. Break for 30 seconds between each set

5 minute walk or jog home (or around the trail at the park)

Remember to pay attention to what your body needs. Stay hydrated and safe. For a listing of the local parks and trails visit www.cityofls.net/Parks and maybe I’ll see you out there!

 

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.

Link to article in Lee’s Summit Journal: http://www.lsjournal.com/2014/07/25/119237/take-your-workout-to-the-local.html?sp=/99/100/170/