2016 NPC Kansas City bodybuilding, figure, fitness, bikini and physique Schedule

The 2016 NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, Physique Schedule is growing.  Make sure to check the dates and locations of the shows you are interested in.  NPC State Chairs and show promoters are always available to help with questions about the NPC shows that relate to them.  See you guys on the stage!  As a reminder, the NPC is the only way to the IFBB.  Start local and see where it takes you!

1st Phorm IFBB Womens Pro Figure, Bikin, Physique Championships & NPC Midwest

Championships, March 25-26th , St. Louis, MO  Contact titonej@aol.com

NPC Central USA Natural Championships, April 9th, Omaha, NE Contact titonej@aol.com

NPC Midwest, April TBA, Davenport, IA  Contact:bigbea007@aol.com

NPC Battle of the Bodies, May TBA Tulsa, OK Contact Michael@PhysiqueFX.com

NPC Midway USA, May 14th, Wichita, KS  Contact: mayhemmailbag@aol.com

NPC Jr USA, May 20-21, Charleston, SC (Qualification Needed)

NPC Rock Solid, May TBA,  Sioux City, IA Contact  rketchens83@gmail.com

Wings of Strength Omaha IFBB Pro Women’s  Bodybuilding, Physique & Bikini & NPC Duel Of Champions, June 11th Omaha, NE  Contact  titonej@aol.com

NPC Muscle Mayhem, June 4th, Overland Park, KS   Contact  mayhemmailbag@aol.com

NPC Jr Nationals, June TBA, Rosemont, IL (Qualification Needed)

NPC Missouri State Championship, July 16th, Springfield, MO   Contact  mayhemmailbag@aol.com

NPC Masters, Teen, Collegiate Nationals, July 20-23, Pittsburg, PA (Qualification Needed)

NPC USA, July 29-30, Las Vegas, NV (Qualification Needed)

NPC Arkansas State Championships, August 6th,  Little Rock, AR  Contact mayhemmailbag@aol.com

NPC Midwest Naturals, August, 13th Arnold, MO   Contact  titonej@aol.com

IFBB North Americans, Aug 31-Sept 3, Pittsburg, PA (Qualification Needed)

NPC Pink Muscle Fest, October 8th,  St. Charles, MO  Contact  mayhemmailbag@aol.com

IFBB Arkansas Pro & NPC All South October 8th Little Rock, AK Contact titonej@aol.com

NPC Branch Warren Championship, October 15th Omaha, NE Contact titonej@aol.com

NPC All Stars, October 29th, Kansas City, MO  Contact mayhemmailbag@aol.com

NPC Nationals, TBA

IFBB Iowa Pro Bikini, NPC Battle of Champions, November 7, Council Bluffs, IA Contact  titonej@aol.com

2016 NPC Kansas City bodybuilding, figure, fitness, bikini and physique Schedule

Personal Trainer Tip

Molly Wichman, Life Transformations Personal Trainer in Lee’s Summit, shares Fitness Myths.

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?Life Transformations lees summit Personal training lees summit 13
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 overestimate 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

For more Trainer Tips visit our News Blog on our website.

Easy Protein Cheesecake Bites

If you need a healthy treat, try this healthy and easy recipe.  It is possible to eat healthy and enjoy your food.  Check out my other healthy eating recipes on my blog or at www.lifetransformations-kc.com.  I enjoy sharing quick and easy recipes for fitness fans and friends.  If you are in the Kansas City area, be sure to attend my Basic Healthy Eating Seminar on Saturday, May 24th 10:00am-11:00am at Life Transformations Fitness in Lee’s Summit, MO.

Easy Protein Cheesecake Bites

Serves about 6


For the crustEasy Protein Cheesecake Bites

  • 1 cup graham cracker crumbs (I used chocolate)

3 tablespoons ghee (clarified butter) or regular butter, melted

For the cheesecake filling

  • 2 cups plain nonfat Greek yogurt
  • 1 teaspoon pure vanilla extract
  • 10-15 drops liquid stevia (you can substitute a sweetener of choice such as Truvia, agave, honey or coconut sugar)
  • 2 scoops peanut butter protein powder
    • 2 eggs


Preheat oven to 325 degrees F. Line a muffin tin with cupcake liners and set aside.

In a bowl, add the graham cracker crumbs and melted ghee or butter and mix well.

Divide the crumbs between each of the muffin cups. Press down firmly to form a crust.

In a food processor, add all of the ingredients for the cheesecake filling. Blend on high until smooth and creamy.

Fill each muffin cup with the cheesecake filling. Bake the cheesecakes for about 35 minutes or until the center of the cheesecakes are set.

Remove from the oven and allow to cool. Once cooled, transfer the cheesecakes to the refrigerator and chill for 2 hours.

Serve with fresh fruit or desired toppings

*Recipe from www.sheknows.com


Strawberry & Banana Meal Replacement Bars

Check out this healthy recipe to aid in weight loss and fitness nutrition.  Prepare in advance and SAVE for times when you need a healthy snack.  Yummy!
Thanks for checking it out…Molly Wichman IFBB Fitness Pro

Makes 6 bars

1 cup raw oatmeal

5 scoops of strawberry protein powder ( 90g of protein)

1/4 cup fat free cream cheese

1/2 cup non fat dry milk powder

2 egg whites

1/4 cup water

1 1/2 bananas, mashed

2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)


Preheat oven to 325 degrees. Spray a 9×9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.

2014 NPC Shows in and around KC

Shows are popping up for the 2014 competitive season.  Here is what I have seen so far in and around the Kansas City area.


NPC Midwest Championships, Saturday, March 8, 2014

St. Louis, MO  Contact titonej@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 Battle of Champions, Saturday, November 8, 2014

Davenport, IA Contact  titonej@aol.com


* For more local, regional and National Level Shows visit http://npcnewsonline.com


Time to Plan Competitive Season for 2014

This is the time of year that companies are looking for athletes to sponsor and competition schedules are being posted.  So, start planning what you are doing for 2014 NOW.  Don’t wait till two months before a show and jump into it, start prepping now.  Not that you have to be on a contest diet from now till your next show, but pay attention to your workouts, nutrition, scheduling so your next contest prep will be easier.

If you are wanting to get your name out in the fitness industry as an athlete, you must promote yourself.  Companies do not usually come to athletes for sponsorships, you must go to them and apply.  Most companies have information about sponsorships on their website.  If not, contact them and ask if they have athlete sponsorships and how you can apply.  Makes sure to be professional at all times.  Send an email with proper grammar, not a Facebook message to the owner through your smart phone.  Some companies start to line up the next years athletes in the Fall and others allow sponsorship applications to be submitted anytime during the year.  Don’t be discouraged if you don’t hear back right away.  Business owners can be pretty busy and hear from a lot of athletes.  It is also a good idea to have an athlete resume prepared and ready to go.  Include professional highlights, competitive history, and community involvement (if applicable) .  Companies want to see what you can do for them.

The 2014 IFBB schedule is out and many 2014 NPC Shows are popping up on the www.npcnewsonline.com site.  Check them out and check out what show promoters in your area have on their schedules.   So, find your show and start planning how you are going to get there with the best possible stage package.  Everyone plans their shows and involvement in the fitness industry in a different way.  Find out what works for you and go for it!


No-Bake Pumpkin Spice Chewy Protein Bars



No-Bake Pumpkin Spice Chewy Protein Bars

Makes 16 bars


3 cups whey protein or 12 (30 gram) scoops (I used Whey Gourmet Naturelle Vanilla)

2 tsp pumpkin pie spice

1/2 cup raisins

3 cups quick oats

4 Tbsp honey

4 Tbsp blackstrap molasses

1 cup natural, smooth peanut butter 1 cup milk (I used unsweetened almond milk)

40 drops stevia (optional) *if you think it needs more sweetness.


In a large bowl, mix together all the dry ingredients (whey protein, pumpkin pie spice, oats, raisins).

Next, add in peanut butter, honey, molasses. Stir until it starts to come together. Then add in the milk and stevia drops and mix together until it forms into a big sticky ball.

Then, place the mixture into a 9 x 11 pan (9 x 13 would work too!) and press into the pan. I cover the top with plastic wrap and press it in so I don’t get my fingers and hands super sticky.

Cover the top with plastic wrap, and place in the freezer for about 30-40 minutes. You’ll want the mixture fairly cold as it makes it easier to cut into bars.

Once the bars have cooled, cut bars into 16 pieces. At this point, I like to put each bar in its own little plastic baggie and return to the freezer for a quick grab-n-go. Can be eaten just a few minutes out of the freezer.

Nutrition (per bar 1/16th) Calories: 282 Fat: 10 g Carbs: 27 g Fiber: 2.8 g Sugar: 10 g Sodium: 134 mg Protein: 23 g

Pumpkin Spice Protein Bars_2

Recipe adapted from  http://www.busybuthealthy.com/2013/10/11/no-bake-pumpkin-spice-chewy-protein-bars/

Don’t Fall Out of Fitness

The upcoming holiday season can be detrimental to healthy and fitness goals.  Distractions come by the dozens.  Here are some tips to stay healthy and on track during the holiday season.

  • Always plan ahead.  Schedule your workout into your day and stick with it.
  • Eat before attending holiday parties. Then munch on healthy fruits, veggies, meats or nuts at the parties.  And don’t park yourself in front of the buffet line.
  • Know your options for healthy eating if you don’t have food with you.


Check with your local fitness center for holiday workouts.  Our gym is offering FREE WORKOUTS ON WEEKENDS in NOVEMBER!

Fall out of fitness nov 2013

Pumpkin Spice Quinoa Breakfast Cookies

Pumpkin Spice Quinoa Breakfast Cookies


Servings: 12 • Size: 2 cookies • Old Points: 3 pts • Points+: 4 pts Calories: 144 • Fat: 5 g • Carb: 25 g • Fiber: 3 g • Protein: 4 g • Sugar: 7 g Sodium: 45 mg • Cholesterol: 0 g

  • 1 1/2 cup water
  • 3/4 cup raw quinoa
  • 1 cup (150 grams) all-purpose flour
  • 1/2 cup coconut sugar (or you can sub granulated)
  • 1/4 cup (30 grams) ground flax seed
  • 1 tablespoon pumpkin spice mix
  • 1/8 teaspoon sea salt
  • 1/2 cup (130 grams) pureed pumpkin
  • 2 tablespoons oil
  • 1 teaspoon pure vanilla extract
  • 1 egg white (2 tablespoons + 1 teaspoon)
  • 2 tablespoons maple syrup
  • (Optional) 1/2 cup fat-free whipped topping

Add quinoa to a fine mesh stainer and rinse well before using in this recipe. Add water and quinoa to a saucepan. Cover and bring to a boil. Reduce heat to low, and simmer for 15 minutes. Once complete, remove from the stove, remove lid and allow to cool for a couple of minutes. Meanwhile, preheat oven to 350F and line a baking sheet with parchment paper or a silicon baking mat. Set aside.
Add flour, sugar, ground flax, pumpkin spice mix and salt to a large bowl. Then, measure 1½ cups of the cooked quinoa and add to the dry ingredients. Stir to coat, until all quinoa granules are covered in the mixture. Set aside.
Pumpkin Spice Quinoa Breakfast Cookies
Add pumpkin, oil, vanilla, egg white and maple syrup to a small bowl and stir well. Pour the wet mixture in with the dry mixture and stir to combine. One tablespoon at a time, scoop mixture onto prepared baking sheet, leaving a small space between each cookie. They will not spread out, so you can keep the cookies close. Lightly form each cookie, as you’d like them to come out. I flattened them slightly between my palms. Bake in the preheated oven for 25-30 minutes, until cooked through and golden. Remove from the oven, let cool on the pan for 10 minutes before transferring to a cooling rack and allowing them to cool for a couple of hours. Because cooked quinoa was used in this recipe, the longer you leave it to cool, the firmer your cookies will become. Leave them be and they will transform! When ready to serve, top each with a teaspoon of whipped cream if desired. Cookies can be stored in the fridge for up to 2 weeks.
Pumpkin Spice Quinoa Breakfast Cookies
Recipe notes:

  • To make these quinoa cookies gluten-free, use gluten-free all-purpose flour like this.
  • Coconut sugar could likely be replaced with any other type of sugar that you have on hand.
  • Grape seed oil works well for this recipe, but any oil will do the trick!
  • To make these quinoa cookies dairy-free, you could use coconut cream for the topping instead of whipped cream

Date Sweetened Chocolate Chip Cookies

Post show eating can be a struggle for many.  I like to ease into eating “off the diet.”  As I head out to my IFBB Fitness Pro Debut at the 2013 IFBB Pro Bodybuilding Weekly Tampa Pro, I baked a healthy version of a classic cookie.  This way I can have a sweet treat without going overboard.  Check out this recipe for Date Sweetened Chocolate Chip Cookies.  Since I can’t taste these till after the show…I will let you know how they came out.  But, they look and smell delicious!

Date Sweetened Chocolate Chip Cookies

The recipe makes 12 cookiesimg_0038

12 pitted dates

1 c. walnuts or pecans

1 egg

1 t. vanilla

1/8 t. salt

1/4 t. baking soda

4 oz dark chocolate chips

Blend dates and walnuts in a food processor until finely ground. (It might start to form a paste, but conversely, don’t worry if it’s a little chunky.) Add egg, vanilla, salt and soda and blend to combine. Fold in chips. Spoon onto parchment covered cookie sheets.

Bake at 350 for 9-11 minutes. You want them to just turn golden and yet still be soft in the middle. Let cool before serving. These cookies are still moist and chewy a day later…and I don’t know about beyond that. I don’t think I’d ever get them to last that long.

So here are some stats – no gluten, no dairy, no grain, no refined sugar. Nutrients galore and approximately 18 grams carbohydrate, 4 grams of protein and 8 grams of fat per serving, which is (cough, cough) 2 cookies.


Recipe Link: http://cheffingit.wordpress.com/2013/07/16/date-sweetened-chocolate-chip-cookies/