2018 NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, Physique Schedule

The 2018 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 St Louis Pro & NPC Midwest Championships, March 30-31, St. Louis, MO  Contact titonej@aol.com

 

IFBB Nebraska Pro Men’s Physique & NPC Muscle Classic, April 28, Omaha, NE Contact titonej@aol.com

 

NPC Central USA Natural Championships, May 12, Omaha, NE

 

NPC Midway USA, May 19, Wichita, KS  Contact: mayhemmailbag@aol.com

 

NPC Jr USA, May 18-19, Charleston, SC (Qualification Needed)

 

Muscle Mayhem Pro & NPC Muscle Mayhem, June 9, Kansas City, MO Contact  mayhemmailbag@aol.com

 

Wings of Strength Omaha IFBB Omaha Pro & NPC Duel Of Champions, June 9 Omaha, NE  Contact  titonej@aol.com

 

NPC Jr Nationals, June  15-16, Rosemont, IL (Qualification Needed)

 

NPC Team Universe & Fitness Nationals, June 29-30, Teaneck, NJ (Qualifications Needed)

 

NPC Missouri State Championship, July 21, Springfield, MO  Contact  mayhemmailbag@aol.com

 

NPC Masters, Teen, Collegiate Nationals, July 18-21, Pittsburg, PA (Qualification Needed)

 

NPC USA, July 27-28, Las Vegas, NV (Qualification Needed)

 

NPC Arkansas State Championships, July 28 Little Rock, AR  Contact mayhemmailbag@aol.com

 

NPC Midwest Naturals, August, 11, Arnold, MO   Contact  titonej@aol.com

 

IFBB North Americans, August 29-Sept 1, Pittsburg, PA (Qualification Needed)

 

IFBB Arkansas Pro & NPC All South September 22, Little Rock, AK Contact titonej@aol.com

 

IFBB Bikini Pro & NPC Central USA Championships, October 6 Sioux Falls, SD

Contact titonej@aol.com

 

NPC Nebraska State Championships, October 13, Omaha, NE

 

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

 

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

 

NPC Nationals, November TBA

2018 NPC Kansas City Bodybuilding, Figure, Fitness, Bikini, Physique Schedule

Trainer Tip-Bulking Season – 5 Ways to Build Muscle, Not Fat

Lee’s Summit fitness friends, here is a repost from Titan Nutrition, Bulking Season-5 Ways to Build Muscle, Not Fat. Team PROformations Coach and Trainer, Robert Wichman, shares some insight on the topic.

We asked Titan Nutrition Athlete and contest prep coach Robert Wichman how he suggests going about a successful “bulking season.” Robert fired back five strategies to stick to for building quality mass in your off season, keeping you on track for the stage or beach next spring. Check out his 5 strategies here:

Don’t over eat

In the quest to add muscle in the off season, I see a lot of competitors eating calories way over what their bodies need, and can handle. This is typically a recipe for adding way to much body fat, which only slows down true muscle growth, from poorer blood flow, and nutrient delivery, to you muscles. This will only mean that you will have to diet harder, or longer, when it comes time to diet down for your next contest, or for summer, if you’re a non-competitor.

Increase calories slowly

Increasing calories slowly, in your off season is an important thing to do. If you find yourself adding in too many calories, too quickly, you are more than likely going to find that your body is storing many of those extra calories as body fat. By slowly increasing your calories, you’re going to allow your body to adjust to the increased calories, and use them to fuel muscle growth, and not just adding body fat. (chasing numbers on a scale) Keeping your metabolism running strong, is just as important in the off season, as it is during your contest prep, or leaning out phase, if you’re not interested in hitting the stage, but would still like to see a leaner physique.

Monitor body fat, and body composition levels

Keeping an eye on your body fat levels in the off season is a good idea, if you plan to keep yourself in what I like to call “Striking Distance”. Striking distance basically means, staying in a range where if you needed to, you could diet down with relative easy, by not needing to drop so much excess body fat. This will allow for a better show prep. You will not have to strip off as much body fat, and will not have to resort to extreme measures to pull off the necessary body fat by show time. You will also find that you are able to maintain more muscle during your prep, and find that you have a higher level of conditioning, that you may not have previously achieved. The method that I like to use for monitoring off season body composition, 1st and foremost, the mirror. The mirror is going to show you what you need to know. This is a visual sport, and touting arbitrary body fat numbers does not always translate to a stage winning physique. If you don’t see what needs to be seen, then it is not there. I do use the mirror in conjunction with body fat measurements, tape measurements, the scale, and photos (monthly in the off season). If you’re going to measure body fat, I find the Dexa scan to be the best, and most accurate method. You can also use calipers, and a bio-impedance (hand held, inbody, or scale that measures body fat)

Keep cheats to a minimum

While it is ok to have cheat meals in your off season. You want to make sure that you’re not undoing all your hard work, with too many diet deviations. We all want to be able to go out with friends, and go to family events, or dates with our significant other, and eat, or drink, as though we don’t have larger fitness, and physique goals. The way to still have a social life, and let loose from time to time, is to understand that cheats are the few, not the mainstay when it comes to your off season program. Make sure that you are planning your cheats around your clean eating, so that you don’t find yourself quickly sliding off track, from your nutritional goals. If you know that you’re going out on the weekend, make sure that you don’t load up your weekdays with unscheduled meals. I like to give my clients a set number of cheat meals per week, in their off season, and allow them to decide when they will implement them. Every body is different, so finding the right number of cheats that doesn’t throw you off your physique goals, is going to be dependent on how your body responds to your cheats

Have a plan

Having a plan in your off season is critical to being able to stay on track with your goals. If you approach your off season program all willy nilly, chances are, you’re not going to make much progress from show to show. I’m not saying that you need to be as strict as show prep, but you definitely need to have an organized plan with your nutrition, hydration, workouts, sleep, and supplementation. This is going to lead to systematic progress, and legitimate muscle gains leading into your next show. Think of it as creating a road map to where you want to go, and then you follow that map, until you reach your destination. If something comes up, that needs to be adjusted, you reroute, and keep your forward momentum towards your goal.

As always,

Lift Hard, and Train to Win!

Robert

*If you enjoyed this article, let me know. If you have suggestions for topics you would like covered in future articles, shoot me a message, and let me know.

r_wichman@hotmail.com

www.LifeTransformations-kc.com

www.RobertWichman.com

Trainer Tip I Healthy Halloween

Life Transformations Personal Trainer, Molly Wichman, in Lee’s Summit love to share healthy tips.  Check out these great trainer tips for a Healthy Halloween.

Ghosts, goblins and haunted houses may scare you. If there’s one thing that scares me about Halloween, it’s the candy. Packed full of sugar, artificial colors and flavors, chemical additives, and high fructose corn syrup, Halloween candy makes my skin crawl more than being blindfolded and sticking my hand into a bowl full of cold spaghetti! As a kid, I loved candy, of course. As a mom, I wish it didn’t exist. But I believe that depriving my daughter of the Halloween experience, candy included, would cause more harm than a couple of days of gluttony.

Fortunately, there are options. If you’re going to be treating trick-or-treaters this Halloween,life transformations personal training trainer tip halloween consider stocking your plastic pumpkin pail with non candy options. 

  • Halloween Rings
  • Temporary Tattoos
  • Stickers
  • Vampire Teeth
  • Granola Bars
  • Raisins

Now, of course kids will get LOTS of candy for Halloween.  It is up to the parents to set limits.  Limit the amount of candy eaten at a time to prevent a candy overload.

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

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 Recipe- Smashed Potato Casserole

Life Transformations Personal Trainers in Lee’s Summit like to share healthy recipes for clients and the local community.  Here is a healthy recipe for Smashed Potato Casserole.  This is a quick and easy recipe that only has THREE ingredients.  Prep and bake time is only 30 minutes.  Try it out and see how easy it is.  If it’s a hit…you an change it up.  Try a different potato (yellow, red, Russet) or a different cheese, or throw in some spices.

This casserole is mainly potatoes, which would be a healthy carb (potatoes are such a starchy vegetable, I place them in this category).  So, you need to add a little meat and green veggies.  This recipe would pair nicely with almost anything.  Basic baked or grilled chicken, lean turkey, salmon (or other fish) or even lean beef.  Now…onto the recipe!

Smashed Potato Casserole

INGREDIENTS: molly-wichman-fitness-smashed-potato-casserole

6-8 red or golden potatoes

Plain Greek Yogurt

Low Fat Cheddar Cheese

 

DIRECTIONS:

Preheat oven to 400. Cook potatoes in microwave or oven until they are soft. Place potatoes in greased baking dish. SMASH potatoes with potato smasher or bottom of cup.  Should form a flat surface on the bottom of the dish.  Top with a thin layer of Greek Yogurt, then a thin layer of cheddar cheese.  Bake for 15-20 minutes or until cheese is melted.

 

*Serve with a lean meat and veggies for a complete meal.  Pairs great with chicken, salmon, lean turkey or even lean beef .

*Get the kiddos involved and let them SMASH the potatoes.

Recipe from Life Transformations Personal Training.  Adapted in the kitchen for clean eating meals.

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

2017-npc-kansas-city-bodybuilding-figure-bikini-fitness-physique-schedule

 

Personal Trainer Recipe- Pumpkin Protein Muffins

Lee’s Summit fitness friends, here is a healthy recipe for Pumpkin Protein Muffins.  Life Transformations Personal Trainers, in Lee’s Summit, share clean eating tips.  Enjoy as a complete meal on the go.  Make ahead and grab and go.  Need to travel, place some premade Pumpkin Protein Muffins in the freezer to take to your destination.  By the time you get there, they should still be cold.  Don’t give up on your goals when out of town or on the go…just plan ahead.

Pumpkin Protein Muffins

DRY INGREDIENTS: 

2 Cups Oat or wheat flourmolly-wichman-fitness-pumpkin-protein-muffins

4 Scoops vanilla whey protein

1 tsp Baking Soda

1 tsp Baking Powder

1/2 tsp Salt

6 tsp Ground Cinnamon

1 tsp Nutmeg

1/2 Cup Sugar Free Syrup or agave

WET INGREDIENTS:

1 Cup Unsweetened Vanilla Almond Milk

2 tsp Vanilla Extract

1/2 Cup Liquid Egg Whites or

4 oz Unsweetened Applesauce

15 oz of 100% Pure Pumpkin

 

Preheat oven to 350. Spray 2 muffin pans with non-stick spray. Mix dry ingredients in one bowl and wet ingredients in a separate bowl. Combine and mix well. Distribute batter evenly into 21 separate muffins. Bake for about 30 minutes.

Trainer Recipe -Healthy Chicken Enchiladas

Lee’s Summit fitness friends, here is a personal trainer recipe for Healthy Chicken Enchiladas.  Life Transformations Personal Trainer, Molly Wichman, shares a clean eating recipe below.   Try out this quick and easy dinner.

INGREDIENTS

Cooked chicken (shredded chicken works best)molly-wichman-fitness-chicken-enchiladas

Tortillas (choose low carb, whole wheat, or corn)

Plain Greek Yogurt

Low fat cheddar cheese

Green Enchilada sauce

DIRECTIONS

Preheat oven to 350. Grease 9×13 pan.

Take a tortilla, add 2-4 oz chicken, 1 tbsp. Greek Yogurt, pinch of cheese.  Roll tortilla and place seam side down in pan.  Repeat until pan is full.  Top with enchilada sauce , sprinkle with a little extra cheese.

Cover pan with foil, cook for 30 minutes (uncover for the last 5 minutes to let cheese melt.

*This is a great family friendly recipe.  Change to fit desired macro count.

Trainer Recipe Egg Muffins

Lee’s Summit fitness friends, here is a healthy recipe for Egg Muffins.  Life Transformations Personal Trainer, Molly Wichman, shares a clean eating recipe below.   Give your breakfast a healthy makeover, while staying quick and easy.  Try it out!

Egg Muffins

Ingredients
  • 4 whole eggs
  • 4 egg whites
  • Add in veggies/meats (finely chopped)life transformations personal training lees summit trainer recipe 1.jpg

Add in Veggie Choices- Onion, bell peppers (all colors), spinach, mushrooms, broccoli, hash browns

Add in Meat Choices- Lean ground turkey, Lean turkey sausage, lean ham, turkey bacon, chicken breast

Topping choices- Hot sauce, salsa, low-fat cheese, chopped chives

Instructions
Preheat oven to 350 degrees. Grease a standard 12-slot muffin pan with cooking spray and set aside. Crack eggs/egg whites into a bowl. Add in other ingredients and whisk together. Pour the egg/veggie mixture evenly into the prepared muffin pan.
Bake for 15 minutes, or until the tops are firm to the touch and eggs are cooked. Cool slightly and serve immediately! Leftovers can be stored in an airtight container in the fridge for about 4 days. These may also be frozen. To reheat, pop them in the microwave until warm.
These are a family friendly breakfast option.  Have protein and veggies in one muffin.  The muffins can be an easy, on the go breakfast for busy families.