Stage Ready Seminar

Join Team PROformations and Robert and Molly Wichman for a FREE Stage Ready Seminar at World Gym in Merriam, KS. This is a great opportunity for Kansas City bodybuilding, figure, fitness, bikini, and physique competitors.

Open to competitors, those thinking of competing ,or workout
enthusiasts. Learn how to setup your training, stage look, and MUCH MORE! 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, January 28, 2017 at 2:00pm
World Gym, 6501 E Frontage Rd, Merriam, KS

*Join us at 12:00pm for a group workout.

Phone 816-217-2762 or email mwichman11@gmail.com
*Call or email to ask additional questions or RSVP.

team-proformations-npc-kansas-city-world-gym-merriam-ks

 

 

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.

Team PROformations at the NPC Branch Warren Championships

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, and figure athletes compete at the 2015 NPC Branch Warren Championships on October 17th in Omaha, NE.  All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Tim Reyes- Open Bodybuilding Heavyweight- 2nd Place, Masters Bodybuilding 45+ 2nd Place

Robert Wichman- Open Bodybuilding Lightheavy- 1st Place, Master’s Bodybuliding 35+ 1st Place, Overall Bodybuilding Champion

2015 NPC Pink Muscle

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, bikini, physique, fitness, and figure athletes compete at the 2015 NPC Pink Muscle Fest on October 3rd in St. Charles, MO.  All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Bryton Wright- Teen Men’s Physique 1st Place, Open Men’s Physique 2nd Place

Michelle Fineshriber- Masters Figure 4th Place, Open Figure 4th Place

 

Trainer Recipe- Lightened Up Banana Bread

Molly Wichman, IFBB Fitness Pro and Personal Trainer in Lee’s Summit, loves to share healthy recipes for clients and our community.  Try out this tasty recipe as a snack for you and your family. 

Lightened-Up Banana Bread

IngredientsMolly Wichman Fitness recipe lightened up banana bread

1.5 c whole wheat flour

1/2 c oatmeal

1 tsp baking soda

3/4 c unsweetened applesauce

3/4 c honey or sugar free syrup

2 eggs beaten

3 mashed bananas

 

Directions

Preheat the oven to 350°F. Spray a 9×5 loaf pan with cooking spray.

In a large bowl combine flour, oatmeal, baking soda and salt.  In a separate bowl, mix together applesauce and honey.  Stir in eggs and mashed bananas.  Stir banana mixture into flour mixture.  Pour batter into greased loaf pan.  Bake for 55-65 minutes

Team PROformations 2015 NPC Midwest Naturals

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, and figure athletes compete at the 2015 NPC Midwest Naturals on August 15th in Arnold, MO.  All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Amber Cobb- Novice Bikini 5th Place, Open Bikini

Michelle Fineshriber- Novice Figure 3rd Place, Masters Figure 2nd Place

team PROformations contest prep services midwest naturals amber cobb team PROformations contest prep services midwest naturals michelle

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.

Personal Trainer Tip

Molly Wichman, Life Transformations Personal Trainer in Lee’s Summit, shares Fitness Myths.

There are plenty of exercise misconceptions in the world, some of which may be holding you back from your best body. Do the following 5 exercise myths sound familiar?Life Transformations lees summit Personal training lees summit 13
1) You should make sure to eat before you exercise.
Experiment with what works best for you. Try training on an empty stomach and see how you feel. Then instead of going hungry, enjoy a small, nutritious snack about 90 minutes before you exercise. See how you feel after that.

2) Cardio is more effective for weight loss than weights.
Cardio alone is never as effective as a routine that also includes resistance training. Strength training is essential for building lean tissue, which increases your metabolism and decreases your body fat.

3) If you exercise enough, then you can eat anything you want.
Even if you exercise daily at an intense rate, your diet still matters. To top it off, most people overestimate how many calories they burn as well as underestimating how many calories they are eating. This can be a fattening combo.

4) For optimal fat burn, exercise longer at a low intensity.
Intensity matters when it comes to getting great results so do a workout that challenges you.

5) Unless you exercise often, exercise is a waste of time.
Research continues to prove that any exercise is better than zero exercise. So you can only exercise once a week? Do it. Any exercise is better than zero exercise.
Just remember:
· Be Consistent: exercise at least 3 times each week
· Be Challenged: keep your routine intense
· Be Patient: true fitness results take time
· Be Excited: find a form of exercise that you love

For more Trainer Tips visit our News Blog on our website.

Trainer Recipe- Mixed Berry Crumble

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 Mixed Berry Crumble.    Involve the kiddos and let them help make and eat these treats. Yummy

Mixed Berry Crumble

Ingredients

6 cups mixed berries (fresh or frozen)

 

Toppingmolly wichman fitness mixed berry crumble healthy recipe

1 ½ cups Old Fashion Oatmeal

1/2 cup whole wheat flour

1/4 cup ground flax

1/4 cup sugar substitute

2 tsp cinnamon

3 Tbsp. melted coconut oil

 

Directions

Preheat oven to 350 degrees. Place fruit in 9 x13 pan, set aside. In a large bowl combine all topping ingredients until everything is moistened with coconut oil. Evenly distribute mixture on top of fruit Place pan uncovered in the oven and bake for about 60 mins or until bubbling and the top is golden brown.

 

Enjoy warm with a dollop of vanilla Greek yogurt.

Makes 6 servings

 

@mwichmanfitnesspro www.mollywichman.com

 

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