Team PROformations at 2016 IFBB/NPC Midwest Championships

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, classic physique, bikini, and figure athletes compete at the 2016 IFBB, NPC Midwest Championships on March 25-26 in St. Louis, MO.  All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.


Idalia Modina- IFBB Pro Figure- 5th Place

Colby Bravo- Novice Bantamweight 1st, Bantamweight 1st, Novice Classic Physique A 1st, Classic Physique A 1st

Alex Stanton- Novice Bikini C 5th, Bikini C 10th

Imola Heffley- Novice Figure D 5th, Masters 40+ Figure 5th

Sarah Wakeman- Novice Figure B 5th

Hussain Al Habeeb- Classic Physique B 5th

Muntada Altahode- Classic Physique B 3rd

Cody Rigby- Men’s Physique C 4th

Personal Trainer Recipe- Pumpkin Protein Muffins

Lee’s Summit fitness friends, here is a healthy recipe for Pumpkin Protein Muffins.  Life Transformations Personal Trainer, Molly Wichman, in Lee’s Summit, share clean eating tips.  Enjoy as a complete meal on the go.  Make ahead and grab and go.  Need to travel, place some premade Pumpkin Protein Muffins in the freezer to take to your destination.  By the time you get there, they should still be cold.  Don’t give up on your goals when out of town or on the go…just plan ahead.

Pumpkin Protein Muffins


2 Cups Oat or wheat flourmolly wichman fitness pumpkin protein muffins

4 Scoops vanilla whey protein

1 tsp Baking Soda

1 tsp Baking Powder

1/2 tsp Salt

6 tsp Ground Cinnamon

1 tsp Nutmeg

1/2 Cup Sugar Free Syrup or agave


1 Cup Unsweetened Vanilla Almond Milk

2 tsp Vanilla Extract

1/2 Cup Liquid Egg Whites or

4 oz Unsweetened Applesauce

15 oz of 100% Pure Pumpkin


Preheat oven to 350. Spray 2 muffin pans with non-stick spray. Mix dry ingredients in one bowl and wet ingredients in a separate bowl. Combine and mix well. Distribute batter evenly into 21 separate muffins. Bake for about 30 minutes.

Trainer Tip-Super Bowl Party

Lee’s Summit fitness friends, here are some tips to survive a Super Bowl Party.  Life Transformations Personal Trainer, Molly Wichman, shares clean eating tips below.

Are you ready for the big game?  You don’t have to let the big game take out your waistline.  Enjoy the game and spending time with friends while eating healthy and tasty foods.

Game food is usually greasy or salty or sweet…but pretty tasty.  Plan ahead and put out or take some healthy food for your friends and family.

There is always the classic veggie tray, fruit tray, wheat crackers, low fat cheese, mixed nuts, and celery boats.  But, here are some different recipes to spice up your Game Day food.  So go cheer on your favorite team and enjoy some tasty food!

Spinach Dip with Pine Nuts


  • 1 cup Greek-style plain nonfat yogurt life transformations personal training healthy recipe1
  • 2 tablespoons extra-virgin olive oil
  • 1/4 cup pine nuts
  • 1/2 small sweet onion, minced
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon pure chili powder
  • Pinch of cayenne
  • One 10-ounce package frozen whole-leaf spinach, thawed
  • Salt


  1. Scoop the yogurt into a paper towel-lined strainer set over a bowl. Let stand at room temperature for 30 minutes. You should end up with a 1/2 cup yogurt.
  2. Meanwhile, heat the olive oil in a small skillet. Add the pine nuts and minced onion and cook over high heat, stirring frequently, until the onion is softened and lightly browned and the pine nuts are golden, 4 to 5 minutes. Add the cumin, coriander, chili powder and cayenne and cook, stirring, for 1 minute. Scrape into a bowl.
  3. Using your hands to squeeze the spinach until very dry, then coarsely chop it and discard any stringy pieces. Stir the spinach and yogurt into the onion mixture and season with salt.

Serve With

Toasted baguette slices, wheat crackers or pita bread, fresh vegetables, or use as a condiment for chicken breast.

Adapted from


Turkey and Bean Chili


1 cup prechopped red onionlife transformations personal training healthy recipe11

1/3 cup chopped seeded green pepper

1 teaspoon  minced garlic

1 1/4 pounds ground turkey

1 tablespoon chili powder

2 tablespoons tomato paste

2 teaspoons dried oregano

1 teaspoon ground cumin

1/4 teaspoon salt

1/4 teaspoon black pepper

1 (19-ounce) can cannellini beans, rinsed and drained

1 (14.5-ounce) can diced tomatoes, undrained

1 (14-ounce) can fat-free, lower-sodium chicken broth

1/2 cup chopped fresh cilantro


  1. Heat a large saucepan over medium heat. Add first 4 ingredients; cook for 6 minutes or until turkey is done, stirring frequently to crumble. Stir in chili powder and next 8 ingredients (through broth); bring to a boil. Reduce heat, and simmer 10 minutes. Stir in cilantro.

Recipe adapted from


Turkey Cucumber Roll up

  • 3 medium cucumbers (each will yield about 6 slices)life transformations personal training healthy recipe141
  • ¼ cup store-bought basil pesto
  • 6 slices low fat Mozzarella Slices, cut into ½ inch strips
  • 6 oz deli smoked turkey breast, shredded
  • 1 bell pepper, thinly sliced into matchsticks
  • 1/2 cup spinach, shredded
  • salt and pepper, for seasoning

  1. Slice the cucumbers lengthwise on a mandoline at about a 2mm setting. If you don’t have a mandoline, you can always use a vegetable peeler. Place the cucumber slices on parchment paper and pat dry with a paper towel.
  2. Spread about 1 teaspoon of pesto on each cucumber, then evenly distribute cheese, turkey, bell pepper and spinach on each. Sprinkle with a little salt and black pepper. Roll up and place seam down. If you want an even nicer presentation, you can stick a toothpick in the middle for easy appetizers! Serve with extra pesto or sauce of choice. Makes about 18 rolls.

Adapted from


Trainer Tip- Stretching

Lee’s Summit fitness friends don’t feel out of shape and sore. Here are some tips on stretching from Life Transformations Fitness Personal Trainer, Molly Wichman. Try it out!

Stretching… Just Do It

Did you know that stretching can be as important as exercise? It can be hard to add stretching into your daily fitness routine, but it does have many benefits.

Some of the benefits of stretching are increase flexibility and range of motion, improve posture, increase blood flow and reducing muscle soreness.

Here are some tips to help make stretching part of your daily routine.

Wait on your stretchmolly wichman personal trainer lees summit stretching

Your muscles should be warm before you begin to stretch. Keep your regular warmup before a workout. This should be something to get the blood flowing to your muscles. Stretch after the workout when your muscles are already warm. A brisk walk or swing arms in circles are great warmup movements.

Post Workout Stretch

Instead of trying to stretch your whole body after every time you exercise (unless you have time), focus on an area of the body each time. If you have tight muscles, then focus on stretching those muscles. However if you have time, try a full body stretch.


Here is an easy full body stretch that can take 10 minutes. Find a good area in the gym to stretch. I like the upright bike. You can adjust the seat to hip height.

Hamstrings- Place foot on seat, keep leg straight, lean forward to stretch, stationary leg is on floor.

Hips- Place foot on seat, bend knee so leg in in L shape, lean forward to stretch, stationary leg is on floor.

Quads- Stand facing away from bike, bend foot to glutes, hook toes on bike seat, lean backwards into stretch.

Shoulders- Hold onto bike handles with both hands, keep arms straight, lean forward will upper body is parallel to floor.

Chest- Hold bike handles with one arm, (arm away from body), keep arm straight and lean away from handle.

Back- Hold bike handles with one arm (arm in front of body), keep arm straight and lean towards handle.

Back- Bend knees, hold under bike seat with one arm, fall further into squat.

*While stretching, make sure the equipment is fastened to the ground or stable. Do not pull equipment on top of you. Always keep joints soft, not locked out. A good stretch is held for 30 seconds or more. Stretch at your own level, don’t push too hard.

Trainer Recipe Almond Snowballs

Molly Wichman, Life Transformations Personal Trainer in Lee’s Summit, loves to share healthy recipes for clients and our community. Try out this healthy holiday recipe as a treat for you and your family.

Almond Snowballs

•2 egg whiteslife transformations personal training healthy recipe

•Pinch coarse salt

•1/3 cup sugar, eyeball it

•1 1/2 cups, about 6 ounces, shredded coconut

•1 teaspoon almond extract, eyeball it

•1/4 teaspoon grated or ground nutmeg

•3 tablespoons all-purpose flour

•9 candied red cherries, halved

•1/4 cup sliced almonds
Preheat oven to 350 degrees F.

In a mixing bowl, beat egg whites and salt to soft peaks, then add sugar and beat again until peaks are stiff. Beat in almond flavoring. Using a rubber spatula or wooden spoon, stir in half of the coconut. Sprinkle in the nutmeg and flour, stir, then fold in the remaining coconut.

Using a melon baller or other small scoop, or working with 2 spoons, form 9 “snowballs” a couple of inches apart on each of 2 cookie sheets. Bake snowballs 12 to 15 minutes, until lightly golden. Remove from oven and garnish each snowball with half a cherry and a couple of slivered almonds. Transfer to a rack or serving plate to cool.

Recipe courtesy of Rachael Ray

Team PROformations Stage Ready Seminar

Join Team PROformations and Robert and Molly Wichman for a FREE Stage Ready Seminar in St. Joseph and Lee’s Summit, MO. 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 nutrition, 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 9th, 1:00pmTeam PROformations stage ready seminar 2016
Anytime Fitness
1209 N Belt Hwy Suite F
Saint Joseph, MO 64506

Saturday, February 20th, 1:00pm
Gold’s Gym

178 NW Oldham Pkwy

Lees Summit, MO 64081

Phone 816-217-2762
*Call or email to ask additional questions or RSVP.

Trainer Recipe-Pumpkin Pie Shake

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.

Pumpkin Pie Shake

1 scoop vanilla whey proteinlife transformations personal training lees summit trainer recipe

1/2 c pumpkin puree

1/2 c water

1/2 c ice cubes

*Optional: 3 squirts Sugar Free Pumpkin Pie Syrup

Blend all ingredients together untill desired consistancy.  Enjoy as a snack or post workout treat!

30 Day Weight Loss Program

Are you ready to commit to lose weight? Do you want to learn to eat healthy?

Then you need to try my 30 Day Weight Loss Program. This 30 Day Weight Loss Program run as an Online Coaching Program that is designed for all levels. If you have never followed a structured meal plan but desperately want to…this program can help.

Program Includes:

Daily Meal Plans- 30 days of different meal plans. Simple but healthy is the theme for these meals. Dinners are couple & family friendly- Don’t feel like you need to make dinner for everyone. Make a healthy dinner and share with those you love. Kids and spouses may see rewards from adding in some healthy foods into their day.

Weekly Check ins- Email or text check ins each week to make sure you are on track. This is your time to ask questions, share your milestones and more. (Now…questions are welcomed anytime, but I want to hear from you at least once a week). Molly Wichman 30 Day Weight Loss Program

Initial Assesment- Before we get started I want to learn about you and your goals. Questionairre and body comp need to be completed before starting.

*Add on workouts-If you also need some help with your workouts, add on a monthly workout program for only $50. A customized workout will be created just for you.

Ready to get started…CLICK to START.

I look forward to working with you,

Molly Wichman, IFBB Fitness Pro

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

NPC Midway USA Championships

NPC Kansas City bodybuilding, figure, fitness, bikini, and physique athletes, here is some information on the upcoming NPC Midway Championships in Wichita, KS on May 16, 2015.

ENTRY:  Please note that you can either print out the entry and mail it in along with your entry feelife transformations personal training npc midway usa OR you can fill out the entry, email it to us at and we can send you a PayPal invoice to pay for your entry fees.

To avoid a late fee – entries need to be mailed on or before May 4 – HOWEVER – we will accept entries all the way through the Mandatory Competitor Check-in on Friday, May 15 at the Comfort Inn Suites Airport in Wichita. Thanks! Here is a link to ONLINE ENTRY.

TICKETS: Below is the link to purchase PRE-JUDGING TICKETS for the 2015 NPC Midway USA on Saturday, May 16 – All tickets to the pre-judging are General Admission

MAKEUP: Ladies – Melissa Britt Rogers and Shannon Calvin will have you looking absolutely gorgeous on stage  Book your appointments today – they are awesome!!!!!! 417-230-4630 to book your appointment!!!

TANNING: B Tan is the offical tanner of the NPC Midway USA Championships.  Book tans at

PHOTOS: Here’s a link for our official Midway USA photographer:


Comfort Suites Airport
7515 W Taft
Wichita, KS 67209

Welcome Midway USA to Comfort Suites Airport! We provide numerous amenities, inviting accommodations and friendly service. This ALL SUITES, Wichita hotel is close to the Mid Contientent Airport and within 5 miles of Downtown Wichita as well as the Cotillion.

Hotel features include:
Free full Hot Breakfast Meeting Space
24 Hour Fitness Center Free Wireless high-speed Internet access Indoor Pool/ Hot Tub refigerators & microwaves in ea suite
Travelers will welcome additional convieniences like the on-site business center and meeting room where you will continue your check in process after checking in with the front desk.

For added convenience, this hotel has a mini shop and a 24 hour free laundry facility. Many restaurants are within walking distance of the hotel as well. Before you head out to dine stop by the front desk to get coupons and/or recommendations!

All spacious guest suites are designed to make you feel at home and provide features like microwave, refrigerator, 2 flat screen TV’s, curved shower rod, hair dryer, desk, iron and ironing board. Ample on site parking is provided. We do have free airport shuttle and can arrange low cost transportation if needed to the event. The entire property is breathe easy and smoke free. The first floor is pet friendly for an additional fee.

Group reservation and additional personal assistance with your special event provided by Kaysue Hall, Director of Marketing. Contact her today for special group rates and meeting facility details.

There’s no place like the Comfort Suites hotel to call home in Wichita Kansas. Our countless amenities and our outstanding staff will make your stay memorable. Make a reservation with us today!


Team PROformations Athletes:  Make sure to get all of your reservations completed in a timely manor.  If you have questions, contact Molly Wichman at