Team PROformations at 2017 NPC Muscle Mayhem 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 2017 NPC Muscle Mayhem Championships, on June 10, 2017 in Kansas City, MO. All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Keith Williams- 13th-IFBB Men’s Bodybuilding

Brandy Norris- 1st-Fitness

Dejuan Gardenhire- 2nd Novice Classic Physique

Juan Aguilar- 1st Novice Men’s Physique, 1st Open Men’s Physique, OVERALL Novice Men’s Physique

Ricky Intharaphet- 1st Novice Classic Physique, 1st Open Classic Physique, 3rd Novice Light-Heavy Bodybuilding, 3rd Open Light Heavy Bodybuilding

Melissa Lantz- 5th Novice Figure

Alberto Guardado- 1st Masters Men’s Classic Physique, 3rd Novice Men’s Classic Physique, 2nd Open Men’s Classic Physique

Rick Zungia- 1st Masters Bodybuilding, 1st Novice Bodybuilding, 3rd Open Bodybuilding

Kim Zungia- 2nd Masters Figure, Open Figure

Anthony Elayan- 1st Novice Men’s Classic Physique, 1st Open Men’s Classic Physique, 4th Masters Men’s Classic Physique, OVERALL Novice Men’s Classic Physique, OVERALL Open Men’s Classic Physique

Seth Snodgrass- 2nd Novice Classic Physique, 4th Open Classic Physique

Omar Pena-Estrada- Men’s Physique

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Personal Trainer Tip- Glutes Training

Molly Wichman, Life Transformations Personal Trainer in Lee’s Summit, MO, shares some glutes training tips.  Try it out these Trainer Tips for Glutes Training next time you are in the gym.  Great for bikini season!

Do you like your rear view?  As we approach competition season and bikini season, every gal wantslife transformations personal training lees summit trainer tip glutes 1.png to focus on her back side.  Ladies tend to hold onto body fat the longest in the glutes, hip and thigh areas.  While body fat reduction comes primarily from nutrition and cardiovascular activity; lifting and shaping the glutes region can help with the appearance of the rear view.

If you have a weak backside, you may want to allow a day for just glutes strength training.  Here are some good glutes building moves to incorporate into your workout routine.

Squats- We have all heard “Squat for that booty.” Yes, squats build muscle to the glutes, but they are not the only exercise out there.  Free bar, Smith machine, Pivot Squats, dumbbell squats and even body weight squats can train the glutes if done properly.  If you stand up from your computer and do a bodyweight squat focusing on pushing through your heels on the way up, you will feel your glutes muscles activating and being worked.  This is the feeling you need when doing any variation of squats, pushing through the glutes.  Now, squats are also great for all over thigh development; but, if the focus is glutes…push with the glutes.
Abductor- The abductor or outer thigh machine is great for training the hips and glutes.  Depending on the angle of the machine at your gym, you may need to lean forward to a 45 degree angle to really push the movement back into the glutes area.
Glutes Bridge- You may want to do this movement in the corner of your gym to feel more comfortable.   Lying on the ground with your feet on the floor directly under your knees, lift your hips up, then slowly lower to the ground.  If you squeeze through your glutes you should feel this.  To add resistance hold a dumbbell or weight plate on your pelvis as you lift your hips.
Leg Lifts- The best place to start leg lifts is on a bench.  Lie face down with your hips off the bench (move a little forward if too much pressure is on your back) and your legs resting on the ground. Grip your hands on the front of the bench to balance yourself.   Lift your legs so you do a “superman move” by pulling with your glutes muscles, and then come down slow and repeat without letting your legs touch the ground.  If this gets easy, try adding weight by adding ankle weights on your legs or a resistance band around your ankles.  Want to change the angle, try this move on the incline bench for a deeper stretch.  Another option is to put a BOSU ball on the bench so your bellybutton it on the center of the rounded BOSU.
Leg Press- The leg press or single leg press is another exercise that is great for overall thigh development.  For your glutes focused workout, but your feet at the top of the foot pad.  This will allow you to push through your glutes and hamstring muscles.
Plié Squats- Similar to the squat, but with a wide stance with toes pointing out.  Try a squat.  Then hold a weight plate or dumbbell to add resistance.  If you are flexible, try standing with each of your feet on a weight bench (still in a wide stance).  The added height will allow you to get a deeper squat and really push through your glutes and inner thigh muscles.

For more Trainer Tips visit our News Blog on our website

Team PROformations at the 2017 NPC Midway USA 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 2017 NPC Midway USA Championships on May 13, 2017 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.

Anthony Elayan- Men’s Classic Physique 2nd Place, Men’s Bodybuilding Light heavy 2nd Place

npc midway usa championships team PROformations kansas city contest prep coach 11 npc midway usa championships team PROformations kansas city contest prep coach npc midway usa championships team PROformations kansas city contest prep coach 1 npc midway usa championships team PROformations kansas city contest prep coach 21

Team PROformations at the 2017 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 2017 NPC Midwest Championships on April 4, 2017 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.

Ricky Hicks- Novice Men’s Physique 2nd Place, Open Men’s Physique 6th Place

npc midwest championships team PROformations kansas city contest prep coach

American Ninja Warrior Kansas City

Kansas City American Ninja Warrior fans, who is ready for ANW Season 9?  They are all set up in front of Union Station.  Filming will be Monday April 24th and Tuesday April 25th.  The competitors have been selected; they are just putting the final touches on the course.

 

If you have some free time, go check out the American Ninja Warrior course.  There are some road closures (http://www.unionstation.org/ has the details), but you can still park in the Union Station Parking garage in the back of the building.  If you exit on the 3rd level you end up by the course.  Spectators can see the course (stay outside of the fence) from the Liberty Memorial or inside Union Station (go up the elevator to the 3rd floor).   IT is a pretty large setup that takes up the whole front parking lot.  Definitely something to see for anyone interested in American Ninja Warrior.

 

Another way to experience the course, if you were not selected to be a contestant, is to be a tester.  I had the opportunity to be a tester last weekend and it was a pretty fun experience.  This is not testing to be on the show, which involves an online application and video submission due at the beginning of the year.  Visit for more https://www.anwcasting.com/ details.  A tester helps the crew of the course test individual obstacles.  They are looking for males and females of different sizes to try the obstacles.  Then the crew may make small adjustments to the obstacle angles, handles, difficultly, etc.   You never know how it will end up for the official show. american ninja warrior kansas city 2017 molly wichman 1

 

I was invited to be a tester from someone I know at Apex Climbing Gym.  They have a ninja warrior training facility and offer ninja warrior classes.  After being selected, you receive an email with all of the details of being a tester.  While they told me what to bring and where to go, I didn’t know what to expect.  I went to two testing sessions.  One had about 10 testers and the other one had over 30 testers.  The crew gave directions, then let us know which obstacle we would start with.  Everyone who wanted to do that obstacle got in line, and tried it out.  They the crew would take us to another obstacle.  You never know how long we would be at that obstacle before moving on.  To get the whole experience, make sure to watch all of the testers and see how they do the obstacles with different technique.  Also, cheer on the testers and see how everyone helps and coaches testers from the sidelines.

 

Overall, I would say being a tester is the next best thing to being a contestant on the show.  You get to try out your skill on the course, experience the atmosphere and have some fun with like-minded individuals.  If you ever get the opportunity to be a tester, then try it out and have fun!

 

If American Ninja Warrior is coming to your town, check out http://on-camera-audiences.com/shows/American_Ninja_Warrior to apply to be in the audience.

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Trainer Recipe- Ranch Dip

Life Transformations Personal Training in Lee’s Summit, MO shares healthy recipes and tips with clients and the community.  Try out a quick and healthy recipe for Greek Yogurt Ranch Dip.  This recipe is super easy to make and tastes great.  You can make ahead and store in the fridge.  Great to top salads, dip fresh veggies, add to sandwiches or wraps, or even replace high calorie cheese in casseroles.  Who doesn’t like ranch?  This is a family friendly recipe.

Greek Yogurt Ranch Dip

Ingredients

1 cup plain, non-fat Greek yogurtlife transformations personal training lees summit d 311

3/4 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon dried dill

1/4 teaspoon kosher salt

1/4 teaspoon Worcestershire sauce

1/8 teaspoon cayenne pepper

Fresh, chopped chives garnish

 

Directions

 

In a medium bowl, stir together all of the ingredients: Greek yogurt, garlic, onion, dill, salt, Worcestershire, and cayenne. Garnish with fresh chives and serve. Store leftovers in the fridge.

 

*Recipe from http://wellplated.com

American Ninja Warrior Kansas City

Kansas City American Ninja Warrior fans, who is ready for ANW Season 9?  I know I am.  American Ninja Warrior is coming to Kansas City on April 24-25, 2017.  I have recently been playing around at Apex Climbing Gym in Overland Park, KS in their Ninja Warrior room.  This is a great workout and place to work on balance and grip strength.  Let me tell you what I have been up to.

In January I applied for American Ninja Warrior by submitting an application (application link).  I probably will not be selected for the show, but it was fun training. I have strength, but ninja warriors have a different type of strength.  After searching Kansas City for a ninja warrior gym, I came across Apex Climbing Gym in Overland Park, KS.  This gym fit my hours and had the training equipment to help me with ninja strength.

Next, I set up a training program.  I love to lift weights, so I kept this in my weekly schedule, but I added in Apex training. I changed my weekly schedule to have four weight training days (at Anytime Fitness Lee’s Summit or World Gym Merriam) and four Apex ninja warrior training days. 

Weight training days were as follows: quads and glutes, shoulders and abs, hamstrings and glutes, back and abs.  I changed my weight training to supersets to speed up my workouts and get my heart rate elevated.  I also added in balance, hanging and core exercises into my weight training sessions.  Then, 20-30 minutes of cardio after each weight training session. 

Apex ninja warrior training was focused on hanging and balance.  Usually, I would set up a superset of a hanging exercise and a balance exercise, and then repeat 5 times.  I would keep doing different exercises for about 60 minutes.  Sometimes I would add in some climbing in the climbing gym or some functional cardio.  Examples of supersets are:

Flexed arm hang in cannonball alley/balance on tube

Campus board/ stand on tube and roll across room

Peg board/balance on board on 1 foot

Finger board/ Slackline

So, weight training and Apex ninja warrior training made up the bulk of my training, I also like to do some on my own.  Local parks are filled with workout and ninja warrior training apparatuses.  We live in Lee’s Summit, where our Lee’s Summit Parks and Recreation program has built some outstanding parks and trails.  Look at a park and see where you can jump, hang. Balance, push or pull yourself to do a workout.  You can have a lot of fun in your own back yard.  I have the benefit of having a Lee’s Summit park less than a mile away.  One of my favorite workouts is to jog to the park, do a park workout and jog home.  This is definitely a great way to start your day.  Also, look around your house to see how you can hang or balance.  Ninja Warrior training can be fun.  Involve your family and kids to see how everyone can improve balance and strength.

american ninja warrior kansas city 2017 molly wichman

 

 

Trainer Tip- Playground Workout

Lee’s Summit fitness friends, if you need a quick and effective workout, try this Playground Workout.  Life Transformations personal trainers show you how it’s done. Run or drive to a local park and get your workout done.  Be creative and use the equipment you see to add to this workout and come up with your own fitness routine.  Remember to move fast enough to keep your heart rate elevated, but take it at your own level; you know yourself best.  See you at the playground!

PLAYGROUND WORKOUT

30 Quick curb-steps in place

30 Slide incline pushups

20 Bench box jumps

20 Railing ab leg lifts

30 Bench decline pushups

30 Broad jumps

30 Bench dips

30 Line hops (2 feet)

*Repeat 4-6 times, walk for 30 seconds between each set.

Life transformations personal training Playground-Workout

Trainer Tip- Fitness Tips

The Life Transformations Personal Trainers in Lee’s Summit offer personal trainer tips to try and help clients workout in the gym.  Try out the latest personal trainer tip on your next visit to the fitness center.

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?

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 Life Transformations lees summit Personal training lees summit 3113overestimate 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

Follow us on Social Media to get more tips like this!  Get fit…Stay fit!

Trainer Tip- Organizing your Cabinet

Life Transformations Personal Training in Lee’s Summit, MO shares tips to help you get organized.  Most everyone has a plastic ware cabinet.  This can be a challenge to stay organized and keep from plastic ware falling out.  I’ve been there and solved the problem.  The solution is to keep it simple.  I used to have round, square, rectangles, Rubbermaid, Gladware, Hy-Vee Brand, Dollar Store brand and many more.  So, I consolidated to one brand and fewer shapes.  I choose Gladware for my family.  It is very universal, user friendly, sturdy and works for all three of us.

Here is what I did to reduce clutter and cleanup my plastic ware cabinet.  Since we take food many places, usually batch cook a weeks’ worth of food into individual meals, we use quite a bit.

So I stocked up on some new Gladware.  We have a majority of our meals in Gladware Entrée containers.  These usually come in a five pack.  These are great for meals, sandwiches, and storing extra leftovers.  Next, we use Gladware Deep Dish for larger    meals and storing larger servings of leftovers.  Both of these options are square shaped, stack well and can fit great into most coolers or bodybuilder meal bags.

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Next we throw in some extras.  Gladware Mini Go is a small round container.  These are great for small servings of fruits and veggies or snacks for kiddos.  Then we add a few Gladware Dressing Cups.  These are a little secret cup that snaps in the lid of ALL Gladware.  Fill the cup with dressing, oil or what you desire and snap it right in the lid.  Last, I use some Gladware TMNT To Go circles.  These are great for my son’s lunch and snacks.  Some of my tricks for my son’s lunch at school include the To Go Circles and dressing cups.  I do chicken nuggets with ketchup, ravioli with marinara, little smokies with barbecue.

So let’s put all of these containers into motion.  Here is a picture of my plastic ware personal training lees summit gladware kpcabinet.  All lids interlock and containers stack perfect.  I’ve done the different brands of similar shaped plastic ware, but they just don’t stack very well.  Then you need to search for the correct lid for the correct container.  So save time and energy and consolidate.

Next, let’s see how the filled containers stack so nice in the fridge and cooler.  Stacks greatpersonal training lees summit gladware k and stays fresh.  The Gladware even does great in the freezer.

My goal of writing this is to help simplify your cabinets and storage.  If you are like my family…busy, like to eat healthy, and eat often…then you may benefit from organizing your plastic ware cabinet.  If you aren’t for sure what to do with your old mismatched plastic ware, donate to a thrift store or non-profit to help someone in need.

Thanks for reading.  Happy organizing!