Competitor Posing Seminar

Join Team PROformations and Robert and Molly Wichman for a FREE Competitor Posing Seminar in St. Joseph, MO. This is a great opportunity for NPC Kansas City bodybuilding, figure, fitness, bikini, and physique competitors.

Open to competitors, those thinking of competing,or workout
enthusiasts.  Free Admission

Figure * Bikini * Fitness * Bodybuilding * Physique * Classic Physique

Hosted by Team PROformations
Robert Wichman Top National Level NPC Bodybuilder, NPC Judge
Molly Wichman IFBB Fitness Pro, NPC Judge

Saturday, April 2nd, 1:00pmTeam PROformations npc contest prep services kansas city posing seminar
Anytime Fitness
1209 N Belt Hwy Suite F
Saint Joseph, MO 64506

Phone 816-217-2762 info@lifetransformations-kc.com
*Call or email to ask additional questions or RSVP.

Personal Trainer Tip- Glutes Training

Lee’s Summit personal training friends, do you want to add a little boost to your backside?   Life Transformations Personal Training, personal trainer Molly Wichman, has some tips for you.

Glutes Training

Do you like your rear view?  As we approach competition season and bikini season, every gal wants 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.

 

If you want to try some non-weighted glutes exercises, there is always the Step Mill, incline treadmill walk, bench jumps, broad jumps, frog jumps, high skips, and box jumps.  Just remember to engage your glutes muscles and use a slow and smooth movement to get the most out of what you are doing.

Each weighted exercise can always be modified by adding resistance or changing the angle.  If you get bored with what you are doing, change it up.  Glutes exercise are great for improving your appearance in your skinny jeans, bikini or competition stage look.  These are just some of the many glutes exercises.  Try some out and see what works for you. For other personal trainer tips visit NEWS.

Molly Wichman

IFBB Fitness Pro

Life Transformations Personal Training 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.

Trainer Recipe-Chicken and Fruit Salad

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 Chicken and Fruit Salad.    Involve the kiddos and let them help make and eat this tasty lunch. Yummy

Ingredients

  • 1 refrigerated roasted whole chicken
  • 1 medium bunch spinach
  • 2 medium pink or white grapefruit
  • 2 medium Red Delicious apples
  • 0.75 lb. seedless green grapes
  • 0.33 c. bottled poppy-seed salad dressing

Directions

  1. Remove and discard skin and bones from chicken; tear chicken into bite-size pieces. Chop 1 cup loosely packed spinach leaves; set remaining leaves aside. Cut peel from grapefruit; remove sections with knife. Cut unpeeled apples into 3/4-inch chunks.
  2. In large bowl, combine chicken, chopped spinach, fruit, and salad dressing; toss to coat.
  3. To serve, arrange remaining spinach leaves on platter; spoon chicken salad over spinach leaves.

NPC Midway USA Championships

Team PROformations, the competitive team of Life Transformations Personal Training, had a group of bodybuilding, physique, and figure athletes compete at the 2015 NPC Midway USA Championships on May 16th in Wichita.  All athletes competed well and coaches Robert Wichman and Molly Wichman are proud of everyone.  Here is a wrap up of the results.

Jose Juarez- Master’s Bodybuilding Middleweight 1st Place, Master’s Bodybuilding OVERALL, Open Bodybuilding Middleweight 1st Place, excellent showing in the Open Bodybuilding Overall

Ernesto Lopez- Novice Men’s Physique- 4th

Carlos Rodriquez- Great showing in Open Men’s Physique. He is correcting his posing to be the best he can be.

Dylan Ogron- Novice Men’s Physique 3rd Place, Open Men’s Physique 3rd Place

Patience Rye- Novice Figure 4th Place

Trainer Recipe- Mixed Berry Crumble

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 Mixed Berry Crumble.    Involve the kiddos and let them help make and eat these treats. Yummy

Mixed Berry Crumble

Ingredients

6 cups mixed berries (fresh or frozen)

 

Toppingmolly wichman fitness mixed berry crumble healthy recipe

1 ½ cups Old Fashion Oatmeal

1/2 cup whole wheat flour

1/4 cup ground flax

1/4 cup sugar substitute

2 tsp cinnamon

3 Tbsp. melted coconut oil

 

Directions

Preheat oven to 350 degrees. Place fruit in 9 x13 pan, set aside. In a large bowl combine all topping ingredients until everything is moistened with coconut oil. Evenly distribute mixture on top of fruit Place pan uncovered in the oven and bake for about 60 mins or until bubbling and the top is golden brown.

 

Enjoy warm with a dollop of vanilla Greek yogurt.

Makes 6 servings

 

@mwichmanfitnesspro www.mollywichman.com

 

Trainer Recipe- Salmon with Asparagus

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  Roasted Salmon with Asparagus.    This is great for a healthy dinner.

Roasted Salmon with Asparagus

Ingredients

1 1/2 lbs salmon fillet (4 servings)molly wichman fitness roasted salmon with asparagus healthy recipe

1 lb red, yellow, orange peppers chopped

1 lb asparagus (slice in 2 inch pieces)

2 large shallots (thinly sliced crosswise)

2 minced garlic cloves

1/2 c plain Greek yogurt

2 tbs tarragon

1/2 lemon

Olive oil for drizzling

 

Directions

Preheat oven to 425. Place peppers, asparagus, and shallots in large baking dish. Drizzle with oil, toss with hands to coat. Place salmon on top of vegetables. Drizzle salmon with olive oil and rub with garlic. Sprinkle with salt and pepper. Roast until salmon is just opaque in center (18-20 min).

 

While salmon and vegetables cook, combine tarragon and mayonnaise in a small bowl. Squeeze 1 tsp lemon juice into a bowl and mix well.

 

To serve divide vegetables on 4 plates, place a piece of salmon on each plate, top with tarragon mayonnaise and serve immediately.

 

 

@mwichmanfitnesspro www.mollywichman.com

 

Trainer Recipe-Flag Fruit Pizza

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  an American Flag Fruit Pizza.    Involve the kiddos and let them help make and eat these treats. Yummy!

American Flag Fruit Pizza

Ingredients:

1 cup plain Greek yogurtmolly wichman fitness american flag fruit pizza healthy

1 package sugar free vanilla pudding

1 cup Fat Free Cool Whip

Sugar Cookie Crust

Strawberries or raspberries

Blueberries

 

Directions:

Mix Greek yogurt, pudding and cool whip until smooth. Spread on a sugar cookie crust, top with blueberries and sliced strawberries or raspberries.

 

Notes:

Can use premade sugar cookie crust, use refrigerated roll, or make on own. This recipe can also be done on individual cookies. Enjoy your treat!

 

@mwichmanfitnesspro www.mollywichman.com

 

Online Contest Prep Coaching

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.molly wichman ifbb fitness pro

  • 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.

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

Ingredients:

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

 

Directions:

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

 

Trainer Recipe – Protein Pudding

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 Protein Pudding for a summer treat.    Involve the kiddos and let them help make and eat these treats. Yummy!

Protein Pudding

Ingredients:molly wichman fitness protein pudding

  • 1 cups plain Greek yogurt
  • 1/2 scoop Whey Protein

 

Directions:

Mix ingredients together and enjoy! The pudding will have the taste of the whey. Chocolate, vanilla, strawberry, cookies and cream, etc are all delicious!

 

Notes:

Adjust serving sizes as needed. You can make ahead and put in a small container in the fridge for your own “snack pack.” This is a family friendly recipe.

 

@mwichmanfitnesspro

www.mollywichman.com