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.

 

 

 

Molly Wichman Treadmill Workout

 

Try the Molly Wichman Treadmill Workout to change up your cardio and training program.  Take it at your own level.

 

5 min warm up

 

1 min gallop right sideMolly Wichman IFBB Fitness Treadmill Workout

1 min walk

1 min gallop left side

1min walk

1 min plié squats (feet off tread on frame)

1 min walk

*Repeat 5 times

 

5 min cool down

 

*If needed, hold on for balance.

 

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.

 

 

 

 

www.mollywichman.com

#mwichmanfitnesspro     #ltfitness       #teamPROformations

 

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

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.

Stage Look

NPC Bodybuilding, Figure, Physique, Bikini, and Fitness Athletes, have you ever wondered how to get a polished stage look?  Here are some tips to help you look the best you can on your big day.  I like to plan early so I know what’s going on before the week before the show.  No one wants to be rushing around getting appointments and running to the store the night before the show.

As a competitor you want to make sure prepared for your time on stage.  Start working on your “stage look” early so you can pull it together.  Dieting and training help get you to the stage, but you can’t forget about all the other aspects of how you look onstage.  A good overall appearance is vital to earning the awards you work so hard for.

 A dry run of practice of your stage look is very helpful.  Do your hair, makeup, put on your suit, shoes, jewelry and go practice your posing.  Run through your mandatories and individual poses.  By this time you should feel very comfortable with your posing.

Check the rules for your division Visit www.npcnewsonline.com and check on the entry form for your show to see if there are any special instructions. 

Suit-Suits can come in many looks and prices.  You need to make sure the suit fits your body, the color looks good with your complexion, and most importantly you like it.  Do a search for colors that look good on your complexion or choose your favorite color.  If you are ordering a custom suit, many suit designers need about six weeks to make your suit.  Check in early with your designer to make sure you get your measurements in for your order to fit their time frame.   If you are on a budget you can usually rent suits or purchase used suits from suit designers.  Or, ask a friend to rent or borrow their suit. 

Now, guys need to also make sure their suit has a good fit.  No one wants to turn around to show off their striated glutes with trunks that are too big and bunch out.  Many of the top level guys are choosing trunks with a cinch at the top or a V back.  This gives a clean look and ensures they fit right on your glutes.  A suit that is too big or to small suit is not a nice look for guys or gals.

Hair-Most shows run morning and night; so, you want to choose a hair style that will last all day or plan on re-doing it if it falls.  The most common hair do for Figure, Fitness, Bikini, and Women’s Physique is down or partially up.  You want to look feminine.   Many ladies have a hair dresser do their hair at the show or at a salon before stepping on stage while other gals are very particular and do their own.  You know your hair, your patience level and your skill at doing hair.  Take all of these in consideration when deciding what you want to do with your hair.  Also, many gals use extensions to make their hair appear longer or thicker than it is.

Now, guys should have a fresh hair cut so they aren’t rolling onstage with an overgrown look. 

Makeup-Again, you need to plan on your makeup staying on all day long and many gals use a makeup artist.  Make sure your makeup artist understands you need stage makeup. You will be under bright lights and don’t want to get drown out. 

Jewelry-The most common jewelry you need will be earrings, bracelet, ring and maybe a hair clip.  Look for “bling.” Many stores have a large collection of costume jewelry that will work or some suit designers sell jewelry packages.  Look for something that has the clear crystals or you can pick out a color on your suit to match to your jewelry.  Usually earrings are a chandelier or hoop style.

Tan-The easiest way to tan is with the show sponsored tanner.  They will be backstage for touch ups and most competitors will use them.   Contact the show tanner and get your appointments scheduled early for optimal times.  If you don’t you may get appointments at 10:00 or 11:00 the night before your show.  The tan is very important to your stage look.  No one wants to diet and train for 3-4 months, be in peak condition and then be overlooked because of a bad tan.  If you are to light you will be drown out under the bright lights, it you are too dark it will blur your lines and you will look “muddy,” if you use a different tanning product than everyone else you will look a different color and stand out.  So, use an experienced tanning company.  Most start tanning with the first coat the day before the show, do a second coat or touch ups (depending on your skin) and then will be backstage to glaze and glue suits.  Make sure to follow all skip prep instructions from your tanning company.  Most tanners recommend specific prep instructions for 1-2 weeks before your show.

Personally I like Liquid Sun Rayz.  It works the best on my skin.  I’ve had the muddy look, I’ve had an off color look, I’ve had the at home ProTan look and paying a little more for a quality product is worth it.

Shoes- Bikini, Figure, Fitness gals a clear 5 inch Stiletto Clear Platforms (skinny heel, low platform in front).  You can try these on at local Cirellas store and usually run a ½-1 size bigger than regular shoes.   Search: M-BROOK, 5″ Heel Clear Sandal by Ellie Shoes

 

Posing-To feel  comfortable and look polished on competition day, start practicing your posing when you start your contest prep.  If you are not comfortable with the posing guidelines for your organization, look up rules and watch videos of the athletes in your division.  Also, there are posing coaches to help guide you.  If there isn’t someone in your local area, there are some coaches that do posing via Skype.  Make sure if you hire a posing coach they are knowledgeable in the division and organization you are competing in.  Different organizations pose differently and there is no reason to practice something that is wrong. 

Now, you need to practice your posing each week.  Even a couple shots in the mirror at home are good.  If you can, setup a mirror so you can see your back.  Looking at your back as you pose and then memorize that feeling can help you when you are on stage without a mirror.  On one wants to be the athlete on stage with the crooked back pose or pinching your back/glutes together to make a bad look.  Your posing needs to be fluid and polished not jerky and awkward.  Along with your posing, practice your smile.  While you are on stage, you need to look like you are having fun and comfortable, not a deer in the headlights and uncomfortable.  If this means posing in front of your friends and family…then do it.

Molly Wichman

IFBB Fitness Pro

Life Transformations Fitness Trainer/Owner/Operator

Guilt Free Brownies

Many bodybuilding, figure, fitness, physique and bikini athletes look to fill their sweet tooth with a healthy option.  Many of the supplement companies release recipes using their product lines.  FitMiss is a whey protein designed with the woman in mind.  Check out these Guilt Free Brownies when you are craving real brownies to save on calories…but still have the sweetness and taste of real brownies.  Like what you see, check out the other recipes in the NUTRITION section of my blog.  Now…off to make some FitMiss Guilt Free Brownies with my FitMiss Whey Protein from the Life Transformations Fitness Fit Bar.

 

FitMiss Brownies

Molly Wichman

IFBB Fitness Pro

Life Transformations Fitness Lee’s Summit

Personal Trainer/Owner/Operator

 

 

NPC Competitor Backstage Bag List

NPC Competitors Backstage Bag List.  This list will work for bodybuilding, figure, bikini, fitness, and physique athletes.  Be sure to gather items early so you are not rushed looking for items the day before the show.  Roll into your NPC competition stressfree by being prepared.  Need more tips, contact Molly Wichman IFBB Fitness Pro at molly@lifetransformations-kc.com.

Here is a check-list for items to have in your backstage bag.  Consider a rolling bag to make it easier.

1. Your federation card (NPC etc…)/registration, cash, your ID, show schedule

2. Your Suit

3. 4.5-5in Clear heels

4. Jewelry

5. Hair clips, Bobby pins

6. Hair products (hairspray, curling iron etc…)

7. Competition color, gloves, pads to apply color (just in case)

8. Glaze or Oil to apply before stage

9. Baby wipes and hand sanitizer

10. Resistance bands to pump up before you get on stage

11. Bikini Byte or adhesive (To glue your suit in place)

12. Safety pins and small scissors (just in case!)

13. Small towel

14. Makeup (Everything you used in the morning to get ready).

15. Body Spray (spray on suit NOT skin)

16. Cellphone, I pod, headphones, camera

17. Food, water, supplements

18. Clothes to change to after the show

NPC Kansas City Bodybuilding Schedule UPDATED

NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, and Physique athletes: this is a comprehensive list of NPC shows in and around Kansas City.  MANY new shows are on the schedule for this year.  Be sure to pick out a show and follow through!  This is a great year to compete in the NPC!

NPC Midwest Championships, Saturday, March 8, 2014 

St. Louis, MO  Contact titonej@aol.com

 

NPC Midwest, Saturday, April 5, 2014

Davenport, IA  bigbea007@aol.com

    

NPC Midway USA, Saturday, May 17, 2014 

Wichita, KS  Contact  mayhemmailbag@aol.com

 

NPC Muscle Mayhem, Saturday, June 7, 2014

Overland Park, KS   Contact  mayhemmailbag@aol.com

     

NPC Dual of Champions Saturday, June 7, 2014

Omaha, NE  Contact  titonej@aol.com

   

NPC Missouri State Championship, Saturday July 12, 2014 

Springfield, MO   Contact  mayhemmailbag@aol.com

   

NPC Arkansas State Championships, Saturday, August 2, 2014 

Little Rock, AR  Contact mayhemmailbag@aol.com

 

NPC Midwest Naturals,  Saturday, August, 23, 2014 

Arnold, MO   Contact  titonej@aol.com

 

NPC Central USA Championships, October 4, 2014

Omaha, NE Contact titonej@aol.com

 

NPC Pink Muscle Fest, Saturday October 4, 2014

St. Charles, MO  Contact  mayhemmailbag@aol.com

 

NPC All Stars, October 25, 2014

Kansas City, MO  Contact mayhemmailbag@aol.com

             

NPC Battle of Champions, Saturday, November 8, 2014 

Davenport, IA Contact  titonej@aol.com

 

NPC Chairman Missouri, Arkansas, Kansas Chad Nicholls thedietdoc@aol.com

NPC Chairman Nebraska  Rick Kasten  rickkasten@comcast.net Co Chair Jack Titone jtitone@aol.com

NPC Chairman Iowa Ernest Bea bigbea007@aol.com

 

www.npcnewsonline.com Contest Schedule, National Level Schedule, Rules

www.npcmidwest.com Promoter Jack & Ann Titone Contest Information 

www.suitsbyamy.com  Custom suits and suit rental (male and female)

*Follow the shows and promoters on social media for updates

PROformations Team

 

PROformations TeamLife Transformations Fitness is a locally Owned/Operated fitness center in Kansas City, MO. IFBB Fitness Pro Molly Wichman and Top Natioinal Level NPC Bodybuilder Robert Wichman work together, along with their team of trainers to make a difference in the local community as well as the NPC stage scene on the Local, Regional, National, and Pro Level.  2013 has brought many awards and accomplishments in the NPC and IFBB; we are excited to see what 2014 will bring for PROformations Team. If you are ready to join call 816-272-0159 or email molly@lifetransformations-kc.com

If you are interested in competing in the most prestigious organization for Men’s Bodybuilding, Women’s Bodybuilding, Figure, Fitness, Bikini, Men’s Physique, or Women’s Physique then check out how PROformations Team can help you though all stages of a contest prep.

Newbies-Do you want to live the lifestyle of a competitor or are you ready to put yourself on stage?  Let us help you guide your way through your first contest prep.  Everything from how to pick the right show for you, to stage presence, how to pick a suit for your body, to what to pack in your bag for backstage at the show.

Competitive Enhancement-Have you walked the stage and are ready to take it to the next level?  Let us guide you through choosing a National Show that will fit you and what to expect at the next level of competition.  Do you know how to travel with all your food…we have some tips?

Other Type of Competitor- Do you train for weight loss, 5ks, endurance events, or other competitions?  We have trainers experienced in many facets of competition.  PROformations Team can guide your performance through nutrition and training.

Constest Prep Services (On Site or Web Programs Available)

Nutritional Programs

Training Programs

Posing, Stage Presence, Fitness Moves, Routine Creations

Final Week Prep Services

Day of show preperations, Backstage guidance

What to do after the show (use your post show repound to grow in a good way)

 

Good Links

2014 NPC Kansas City Shows

www.npcnewsonline.com (NPC Schedules, Rules, Cards, Contest Coverage, and More)

www.ifbbpro.com (IFBB Schedule and information)

http://npcmidwest.com (Promotor Jack & Ann Titone’s site on NPC Shows around the Kansas City area)

www.suitsbyamy.com (Stage suits for Figure, Fitness outfits, Bikini, Bodybuilding)