2017 NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, Physique Schedule

The 2017 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!  Start local and see where it takes you!

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

Championships, April 14-15, St. Louis, MO  Contact titonej@aol.com


NPC Central USA Natural Championships, April 22, Omaha, NE Contact titonej@aol.com


NPC Midway USA, May 13, Wichita, KS  Contact: mayhemmailbag@aol.com


NPC Jr USA, May 19-20, Charleston, SC (Qualification Needed)


Muscle Mayhem Pro & NPC Muscle Mayhem, June 10, Kansas City, KS

Contact  mayhemmailbag@aol.com


Wings of Strength Omaha IFBB Pro Women’s  Bodybuilding, Physique, Bikini Classic Physique & NPC Duel Of Champions, June 10 Omaha, NE  Contact  titonej@aol.com


NPC Jr Nationals, June  16-17, Rosemont, IL (Qualification Needed)


NPC Team Universe & Fitness Nationals, June 30-July 1, Teaneck, NJ (Qualifications Needed)


NPC Missouri State Championship, July 15, Springfield, MO  Contact  mayhemmailbag@aol.com


NPC Masters, Teen, Collegiate Nationals, July 19-22, Pittsburg, PA (Qualification Needed)


NPC USA, July 28-29, Las Vegas, NV (Qualification Needed)


NPC Arkansas State Championships, August 5,  Little Rock, AR  Contact mayhemmailbag@aol.com


NPC Midwest Naturals, August, 12 Arnold, MO   Contact  titonej@aol.com


IFBB North Americans, August 30-Sept 2, Pittsburg, PA (Qualification Needed)


IFBB Arkansas Pro & NPC All South September 23, Little Rock, AK Contact titonej@aol.com


NPC Pink Muscle Fest, October 14,  St. Charles, MO  Contact  mayhemmailbag@aol.com


NPC Branch Warren Championship, Liquid Sun Rayz Bikini Pro, October 14 Omaha, NE

Contact titonej@aol.com


NPC All Stars, October 28, Overland Park, KS Contact mayhemmailbag@aol.com


NPC Nationals, TBA



Trainer Recipe – Zucchini Brownies

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for Zucchini Brownies for a healthy treat.    Involve the kiddos and let them help make and eat these treats. Yummy!

Zucchini Brownies


1.5 c grated zucchinimolly wichman fitness zucchini bownies

1 c natural peanut butter

1/3 c agave nectar or honey

2 egg whites

1 tsp vanilla

1 tsp baking soda

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp allspice

1 c chocolate chips



Preheat oven to 350. Mix all ingredients until smooth. Pour into a greased 9×9 pan. Bake 25-30 minutes or until toothpick some out clean.

Enjoy this tasty and healthy treat with your friends and family!


@mwichmanfitnesspro www.mollywichman.com


Let your fitness, weight loss and health survive the holidays

Lee’s Summit fitness friends don’t let the holidays be an excuse to waiver on your fitness, weight loss and health goals.  Here are some tips from Molly Wichman IFBB Fitness Pro on surviving the holidays.

Tips to help you and your waistline survive the holidays?

The holiday season is a time to celebrate with family and friends. Unfortunately, for many it also becomes a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can result in an extra pound or two every year. Over a lifetime, holiday weight gain can really add up. Following a few simple tips can help you and your waistline survive the holidays.

Holiday Parties

1. Limit to one-a-day

While you can’t control every situation, you can control how much food goes into your mouth. If you are constantly bombarded with holiday parties and displays of desserts or candies you can still effectively help prevent overeating and weight gain. One way is the one-a-day method. Allow yourself one small serving of a cookie or piece of candy each day during the holiday season. Remember that you may have to compensate for it later in the day by reducing your total caloric intake or by burning a few extra calories while exercising. If you aren’t confronted with holiday foods that day, just skip your one-a-day – but don’t compensate and double-up on your serving the next day.

2. Always plan ahead – Never go to a party hungry

Before you go to a holiday party, eat a healthy snack such as a serving of your favorite fruit, fat-free yogurt or a low-fat, whole grain granola bar. When you arrive at the party, you won’t be craving hors d’oeuvres.

If you’re going to a potluck dinner, bring a healthy dish to share such as a salad, veggie or fruit tray. This will ensure at least one healthy dish.

3. Be in charge of your party choices:

  • Small plate, please
    Be wise when choosing appetizers – a small portion of some appetizers may help you from overeating at dinner.
    Pick up a small plate, and stick with vegetables, but limit or avoid the heavy dips
  • Restrict your intake of crackers, chips, cheese. If you must have a deep-fried appetizer, eat only one small serving. Never go back for seconds. For dinner, fill half of your plate with salad and vegetables, then a healthy protein and carb/bread.
  • Avoid the sauce
    Avoid sauces made from cream or meat drippings. For salads, use oil and vinegar, vinaigrette or low-fat dressings..
  • Finish it off light
    The best low-calorie choices are fruit, Jell-O, pudding, an unfrosted mini muffin, shortbread cookies, ginger snaps or angel food cake. If you must have a dessert with frosting, butter cream, cream cheese, or chocolate chips, limit yourself to one small cookie or one thin slice of cake.
  • Watch the drinks
    Try to restrict your alcohol to one or two servings. Holiday punches; eggnog and holiday spirits are filled with hidden calories. Try a light beer or wine or calorie-free drinks such as water, unsweetened ice tea, hot tea or coffee.

4. Say No Politely

Many times you feel forced to eat foods because people keep putting it in front of you. Learn to say no politely, such as “No thank you, I’ve had enough. Everything was delicious”, or “I couldn’t eat another bite. Everything tasted wonderful”. You’ll find saying no isn’t so hard to do after all.

5. Focus on socializing

Healthy up your recipes

Practice Healthy Holiday Cooking. Preparing favorite dishes lower in fat and calories will help promote healthy holiday eating. Incorporate some of these simple-cooking tips in traditional holiday recipes to make them healthier.

  • Gravy — Refrigerate the gravy to harden fat. Skim the fat off. This will save a whopping 56 gm of fat per cup.


  • Dressing — Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.


  • Turkey – Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.


  • Green Bean Casserole — Cook fresh green beans with chucks of potatoes instead of cream soup. Top with almonds instead of fried onion rings.


  • Mashed Potato — Use skim milk, chicken broth, garlic or garlic powder, and Parmesan cheese instead of whole milk and butter.


  • Quick Holiday Nog — Four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain nonfat yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.


  • Desserts — Make a crustless pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.


(See Healthier Holiday Meals-Substitutions Guide)

Remember, the holidays are meant to celebrate good times with family and friends. Enjoy the holidays and plan effective strategies to help you achieve your weight loss goals. Achieving what you sought out for will give you one more good reason for holiday cheer! Happy Holidays! Resist temptation.

Pumpkin Bar Recipe

Molly Wichman IFBB Fitness Pro is a fan of easy healthy recipes.  Change up your holiday dessert with this modified Pumpkin Bar recipe. Try this recipe and let me know what you think.


Lightened-Up Pumpkin Bars With Cream Cheese Frosting


2 cups whole-wheat pastry flourMolly Wichman Fitness Pumpkin bars
2 teaspoons pumpkin pie spice
2 teaspoons baking powder
1 teaspoon baking soda
1 cup sugar
1/2 cup brown sugar
1/3 cup Earth Balance (or other butter substitute)
2 eggs
2 large egg whites
1 can (15 ounces) pumpkin pie filling
2/3 cup finely shredded carrot

Cream cheese topping:
4 ounces light cream cheese, softened
1/4 cup sugar
1 tablespoon skim milk



Preheat the oven to 350°F. Spray a 15 x 10 inch jelly-roll pan with cooking spray.

In a small bowl, whisk the flour, pumpkin spice, baking powder, and baking soda.

In a larger bowl, use an electric mixer to beat the sugar, brown sugar, and Earth Balance until crumbly. Add the eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.

Add the flour mixture and mix until well blended. Spread onto greased pan.

To prepare cream cheese topping, mix together the cream cheese, sugar, and milk until thoroughly blended.

Drop teaspoons full of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.

Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.

Cool in pan completely on wire rack before cutting into squares.

Makes 48 squares.

Modified from SparkPeople


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.

Crock Pot Ranch Chicken

Fitness friends and busy families…are you tired of boring chicken?  Try out Molly Wichman IFBB Fitness Pros Crock Pot Ranch Chicken for a change of pace.  Great for dinner, lunch or whichever meal number you need to change.  This recipe is bodybuilding figure, fitness, physique, and bikini athlete friendly.


Crock Pot Ranch Chicken


6 – boneless, skinless Chicken Breastsmolly wichman crock pot ranch chicken

  1 – cup sour cream, plain or plain Greek yogurt

½- cup water

 1 – 1 oz packet Ranch Dressing Mix (unprepared)


Spray a 6 qt or larger crock pot with non stick spray. Place chicken breasts in the bottom of crock pot. Pour the yogurt over the chicken, and sprinkle with the dry ranch dressing packet.

Cover and cook on low for 5 – 6 hours, or on high for 4 hours. Serve chicken with rice or potatoes and your favorite vegetable.

Take your workout to the local park


Take your workout to the local park

By Molly Wichman

Guest columnis tJuly 25, 2014


By Molly Wichman

Molly Wichman


We have all seen kids playing on the swings, slides and running around having fun at the park, but this can also be a great place to do a resistance and cardiovascular workout. Kids look at the park and see a fun place to run and play, adults see a place to let their kids run free to play and use up some built up energy, I see the above and a “workout playground” come to mind. Next time you are at one of our superb Lee’s Summit parks look at the playground equipment there and try to visualize how you can use it to do a mini workout. If you are up to it, try one of my Playground Workouts below.

Beginner Park Workout

5 minute walk or jog to park (or around the trail at the park)

15 incline push-ups on a park bench

15 high knees run in place

15 body weight squats

15 abdominal crunches (lie on grass or park bench)

15 triceps dips on park bench

*Repeat 2-3 times. Break for 30 seconds between each set

5 minute walk or jog home (or around the trail at the park)

Advanced Park Workout

5 minute walk or jog to park (or around the trail at the park)

20 incline pushups

20 hanging leg raises

20 park bench box jumps

30 second run in place

20 triceps dips on park bench

*Repeat 3-5 times. Break for 30 seconds between each set

5 minute walk or jog home (or around the trail at the park)

Remember to pay attention to what your body needs. Stay hydrated and safe. For a listing of the local parks and trails visit www.cityofls.net/Parks and maybe I’ll see you out there!


Molly Wichman, a Lee’s Summit resident and member of the Livable Streets Advisory Board, a mayor-appointed, volunteer board whose goals include working to make our community and our streets more “livable,” safe and accessible for all of our citizens.

Link to article in Lee’s Summit Journal: http://www.lsjournal.com/2014/07/25/119237/take-your-workout-to-the-local.html?sp=/99/100/170/

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


1 scoop Protizyme Strawberry Crème

¼ cup strawberries

1 cup Chobani Plain Greek Yogurt


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


Personal Training Special

Lee’s Summit fitness friends are you ready to lose weight and get fit?  Take advantage of Life Transformations Fitness Personal Training Sale and save.

Life Transformations Fitness Personal Training Sale July 2014

Personal Training – If you are just starting out or a seasoned veteran of Life Transformations fitness center, Personal Training can help you meet your goals.  Our wide range of trainers and time slots allows for every body and skill level to train in our positvie environment.  Training sessions run 30 or 60 minutes for one to five days per week.

Some members ask…is Personal Training for me.  Yes, Personal Training is for you!  Everyone can benefit from a trainer.  Modivation, proper form, workout education, weight loss support, and many more benefits come from working with a Personal Trainer at Life Transformations Fitness.

If you are ready to get started, it is best to meet with a Personal Trainer to discuss your goals and allow us to guide you to the best program to help you reach your goals.  Check out some of our Client Transformations.

Many times our fitness center members and personal training clients eat healthy, but maybe to much or at the wrong times.  Learn how proper nutrition can fuel your workouts and your body.  Portion control, food group education, nutrition labels education, healthy eating tips, making nutrition fit your busy lifestyle and many more nutritional education tips are a part of our Nutritional Guidance Program.