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.

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

 

Protein Strawberry Ice Cream

Life Transformations Fitness Owners, Robert and Molly Wichman, are always fans of healthy high protein recipes.  Check out this Protein Strawberry Ice Cream (courtsey of the Metabolic Nutrition Cook Book) for you and your family.  Easy to make and serve up as a healthy, tasty Summer treat.

Strawberry Ice Cream

Using Protizyme Strawberry Crème

Ingredients:

1 scoop Protizyme Strawberry Crème

¼ cup strawberries

1 cup Chobani Plain Greek Yogurt

Directions:

Place all ingredients in a bowl and blend. Place blended mixture in the freezer for an hour. After freezing ice cream for an hour, take it out, give it a mix with a spoon and enjoy.

Makes 2 servings. Per Serving:

Calories: 133           Protein: 24g             Carbs: 7g Fat: 1g

Molly Wichman Fitness Strawberry Ice Cream.jpg

 

Protein Blueberry Bread

Molly Wichman IFBB Fitness Pro is a fan of high protein recipes.  Especially the quick and easy ones.  Check out this Protein Blueberry Bread recipe for a healthy snack or breakfast for you and your family.  Make ahead for a quick and tasty treat!

Protein Blueberry Bread

1 Cup (80g) Rolled Oats

8 Tablespoons (56g) Coconut Flour

3 Scoops (90g) Vanilla Protein Powder

1/2 Teaspoon Salt

1 1/2 Teaspoons Baking Powder

3 Teaspoons Ground Cinnamon

1/4 Cup Sweetener

2 Teaspoons Vanilla Extract

3 Extra Large Egg Whites

5.3 Ounces (150g) Fat Free Blueberry Greek Yogurt

1/2 Cup (122g) Unsweetened Apple Sauce

2 Cups (280g) Blueberries

Turn your Rolled Oats into oat flour by blending or processing your oats until they look like flour. Add all of your dry ingredients into a bowl. Mix everything together. Take out another bowl for your wet ingredients and add all of those in. Mix your wet ingredients together. Slowly mix your wet ingredients into your dry ingredients. Add in your Blueberries and gently mix those in. Take out a baking pan and coat it with some non-stick cooking spray. Pour your mix in. Bake on 350°for 35:00-40:00.

Recipe adapted from http://dhftns.com/protein-blueberry-bread-recipe-high-fiber/

 

www.mollywichman.com #mwichmanfitnesspro      #ltfitness        #teamPROformations

Molly Wichman Fitness Protein Blueberry bread

 

Can you say determined?

What modivates and drives you to be better?  All competitors are competitive and work hard for different reasons.  I have always been a competitive person.  Growing up I was an elite athlete and now a professional athlete.  But, everyone can become distracted or fall off the “bandwagon.”  If this happens you have to remember why you do what you do.  What drives you?  I have a personal drive and personal goals that I work for.  You have to look at what you work for.  So…find your determination and work for it.

Molly Wichman

IFBB Fitnss Pro

Team PROformations Coach

Life Transformations Fitness Trainer/Owner/Operator

Molly Wichman Fitness modivation

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

Team PROformations 2014 Muscle Mayhem Championships

The Team PROformations athletes competed in the 2014 Muscle Mayhem.  Robert and Molly Wichman coached 12 athletes to many Top 5 placings.  Team PROformations had athletes in Men’s Physique, Men’s Bodybuilding, Women’s Bikini, Women’s Figure, and Women’s Physique.  The 2014 Muscle Mayhem had well over 300 athletes and ended up a sell out crowd for the Finals.

Wrap up of all the Team PROformations’ athletes from this past weekend.
Kyle Blaker:
4th, novice men’s physique, tall.AJ Morton:
3rd, masters bbing /
5th middleweight bbing /
5th novice men’s physique

Michael Gray:
4th masters 35-39
2nd novice heavyweight bbing

Carlos Rodriguez:
1st novice men’s physique
1st open men’s physique
1st novice light heavyweight bbing
3rd open light heavyweight bbing

Pabla Mascorro:
2nd novice men’s physique
3rd open men’s physique

Nick White:
5th novice men’s physique

Jessica Roland:
2nd novice bikini
3rd open bikini

Laura Hurd:
1st master’s women’s physique
2nd open women’s physique

Carly McLarty:
3rd open figure

Janie Brooks:
2nd master’s figure
3rd open figure

Jennifer King
3rd master’s figure
3rd open figure

Jenifer Appleby
First show, and looked great… next show is the Colorado State, and going to rock the stage.

Team PROformations Muscle Mayhem 2014

PROformations Team

The PROformatons Team, coached by Robert Wichman, will take the stage at the NPC Muscle Mayhem Championships in Overland Park, KS on Saturday, June 7, 2014.  NPC Bodybuilding, Figure, Bikini, Physique, and Fitness competitors will compete in this event.  Come out to support our team and all competitors.  First time to a show…it will be inspiring to up your workout and exercise routine.

TICKET ORDERS:  Ticket orders through email/paypal will conclude this Saturday night (May 31).  Ticket Sales at the Overland Park Convention Center for the 2014 Muscle Mayhem will begin at 9:30 a.m. on Saturday, June 7 and we still have some great reserved finals seats left and we’ll have plenty of pre-judging and general admission finals tickets available as well!!!

Upside Down

Molly Wichman Fitness Upsidedown

I think every fitness gal can relate.  Sometimes you have those days when looking at the world upside down makes everything appear right side up.  In other words, we sometimes need to step back and re evaluate what is going on.  I may do this thru fitness skills while others may workout or go for a run or meditate.  Do what you need to do!

Have a happy upside down day!

Molly Wichman

IFBB Fitness Pro

Life Transformations Fitness Personal Trainer/Owner/Operator

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