NPC Kansas City Shows

There is one key thing that I get from attending the Kansas City NPC bodybuilding, figure, fitness, bikini, physique shows…MOTIVATION.  Attending a show as a spectator, coach or helping behind the scenes always leaves me motivated to work harder.  Yes, fitness and exercise is my passion and lifestyle.  Yes I love to workout and leave a healthy lifestyle.  But, being around my fitness friends always inspires me to work harder.  If you have never attended a Kansas City NPC bodybuilding, figure, fitness, bikini, physique shows, I would suggest going and checking one out.  The shows will usually have morning Pre-Judging and evening Finals.  You can go to just one or both.  The environment is focused on the athletes competing.  But, you will see all of their hard work show when they hit the stage.  Check it out and be inspired! Here is a link to some 2015 NPC Kansas City Shows.

Sometimes I feel like an island.  Meaning, I’m the only IFBB Athlete in my area…no one understands what I’m doing…this training is hard.  But, being apart of our Kansas City NPC bodybuilding, figure, fitness, bikini, physique shows reminds me I have competitor friends around.  The Kansas City, Springfield, and St. Louis bodybuilding scene is thriving and growing.  I like to take this motivation and use it till the next show.  As an athlete, spectator, prep coach, or judge, I am honored to be apart of the NPC and IFBB Kansas City bodybuilding, figure, fitness, bikini, physique industry.

molly wichman kansas city figure and bikini contest prep coach molly wichman kansas city figure and bikini contest prep coach 1 molly wichman kansas city figure and bikini contest prep coach 2

Online Contest Prep Coach

Kansas City Bodybuilding, figure, fitness, bikini, and physique athletes have options when it comes to finding a contest prep coach.  Online coaching may be for you.

Do you have to motivation to go to the gym by yourself?  Maybe you just need help amplifying your workouts and dialing in your meal plan.  If this is you…online coaching is a great option for weight loss AND athletes preparing for a competition.  Bodybuilding, Figure, Bikini, Physique, and Fitness athletes are all motivated and thrive on online coaching programs.

Team PROformations athletes are coached by Robert Wichman, Top NPC National Level Bodybuilder  and Molly Wichman, IFBB Fitness Pro.  Training and coaching isn’t just a hobby, it’s a profession.  We practice what we preach and share our knowledge to help others.  Let’s take it to the next level together.

How it works

We start by gathering information about YOU.Team PROformations Molly Wichman Fitness

  • Goals
  • Exercise experience
  • Average daily meal plan
  • Injuries, limitations, allergies
  • Average daily schedule
  • Lifestyle
  • Body comp and measurements

After we have the information we need then we are ready to create your custom program.  We will email out your program with lots of supporting data to help you reach your goals.  After you get going on your program, we need your help.  Weekly or bi-weekly check-ins are needed, feedback on the program, questions you may have, etc.  Contact us as much as you need.  We always say better ask than to assume.  Responses are always made ASAP.

Changes to your program will be made as needed!  If you think an online coaching program is for you, email molly@lifetransformations-kc.com to get started or ask questions.

 

Note: Athletes wanting to compete in a show need to allow 12-16 weeks for online coaching program.  Posing, stage presence, and show details will be discussed with your coach.

2015 NPC Kansas City Figure, Bikini, Fitness, Physique, and Bodybuilding Season

The 2015 NPC Kansas City Figure, Bikini, Fitness, Physique, and Bodybuilding Season is quickly approaching.  Now is the time to plan your off season and show prep for your show.

Average Contest Prep time is 12-16 weeks for Team PROformations Athletes.  Reguimented weight training, cardio, and nutrition plans are the three keys to success.  The support and other aspects of the contest prep also play key roles to success.

Don’t forget the extas.  When competing in a Figure, Bikini, Fitness, Physique, and Bodybuilding show you are not just judged off your physique.  There are many more aspects involved in the judging process.  Take time to carefully tune your stage presence into a winning stage presence.

Do you think you are ready to take the stage in 2015?  Contact Team PROformations to start planning your prep to the stage.

Contact info: Gym Phone: 816-272-0159 Email molly@lifetransformations-kc.com

 

Team PROformations Contest Prep

NPC Kansas City Schedule

NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, and Physique athletes…this is a great year to compete. The trainers at Life Transformations Fitness and Team PROformations are excited about the growing NPC Kansas City Schedule…how about you?  Jump on the program and be a part of the biggest NPC Kansas City year!

There are still shows on the 2014 calander

 

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, Iowa Pro Bikini, Saturday, November 8, 2014

Davenport, IA Contact  titonej@aol.com

 

NPC Grand Prix, Saturday, November 8, 2014

Midwest City, OK

 

 

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

http://npcmidwest.com Promoter Jack & Ann Titone Contest Information

http://suitsbyamy.com  Custom suits and suit rental (male and female)

*Follow the shows and promoters on social media for updates

*Be a part of the most prestigious bodybuilding organization.

Hangry Helpers

Truths out…what do you do when you are in contest prep mode?

 

Ok, we have all been there.  Dieting for a contest…hungry but not for the food you are supposed to be eating.  What do you do?  I’ve seen or heard of the following from fitness friends, gym buddies or maybe even in my own household.  Now, none of these “hangry helpers” are necessarily right or wrong or go along with your contest plan; they are just my observances in the competition world. 

 

  • Eating a whole batch of Sugar-free Jell-OMolly wichman Fitness Hangry
  • Lettuce sprinkled with garlic salt
  • Eating a salad of iceberg lettuce
  • Eating Angel Bites made out of whipped egg whites and Splenda
  • Whey protein and water mix on the skillet
  • Loads of hot sauce…every kind
  • Protein Pancake made of only egg white and whey protein
  • Eating more broccoli than anyone should ever do
  • More sugar free gum than the check-out isle
  • Eat whey protein DRY off a spoon out of the jug
  • Drinking warm or hot water
  • Having a whole fridge shelf of Walden’s Farm syrups, sauces, and all out synthetic flavor sauces

 

Now, putting anything in your mouth that is not on your prep diet should always be run by your prep coach.  But, I know competitors do things like this while dieting just to make it through the day.   Have something to add…share.  You never know it may help another HANGRY competitor out.

 

Molly Wichman

IFBB Fitness Pro

Life Transformations Fitness Owner/Personal Trainer

 

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.

Fitness Class Schedule

Lee’s Summit Fitness 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.  No reservations needed…come and join us for a workout!

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.

New Fitness Class Schedule offers Boot Camp, Zumba, and PiYo!

Life Transformations Fitness Class Schedule

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

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.

May Weight Loss Challenge

Do you want to lose weight before Summer?  Enter our Race To Summer Fitness Challenge in Lee’s Summit, MO at Life Transformations Fitness.

May’s objective is to earn 100 points.  This month you will be challenged with both weight loss, strength and cardio.  Be  ahead on the race to your Summer body.

5 points for each POUND LOST

2 points for each STRENGTH WORKOUT

1 point for each CARDIO WORKOUT

May Race to Summer Fitness Challenge

___________________________________________________________________________________________________________________

Get started on your way to earning 100 points.  Make sure to weigh in on your own and record it in ActivTrax or have staff member weigh you in.  Try to lose 10 pounds and log 3 strength and cardio workouts per week to reach 100 points. Begin your RACE TO SUMMER CHALLENGE May 1st.

OPEN TO MEMBERS AND NON MEMBERS (small fee applies). So, grab a friend and get started.  SIGN UP HERE!

See the Fit Bar staff for more information or call 816-272-0159 . Non members sign up at fitness center or at www.lifetranformations-kc.com

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