Stage Ready Seminar

Join Team PROformations and Robert and Molly Wichman for a FREE Stage Ready Seminar at World Gym in Merriam, KS. This is a great opportunity for Kansas City bodybuilding, figure, fitness, bikini, and physique competitors.

Open to competitors, those thinking of competing ,or workout
enthusiasts. Learn how to setup your training, stage look, and MUCH MORE! 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, January 28, 2017 at 2:00pm
World Gym, 6501 E Frontage Rd, Merriam, KS

*Join us at 12:00pm for a group workout.

Phone 816-217-2762 or email mwichman11@gmail.com
*Call or email to ask additional questions or RSVP.

team-proformations-npc-kansas-city-world-gym-merriam-ks

 

 

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.

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

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.

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.

Life Transformations Fitness Fall Open House

Join Robert & Molly Wichman and the Life Transformations Fitness Staff for our Fall Open House in Lee’s Summit on Saturday, September 20th.  Mark your calander to come on out for some free fitness fun.

Workout for FREE   Life Transformations Fitness FAll Open House

7:00am-4:00pm

 

Kids Club Fall Crafts

8:00am-12:00pm

 

Fitness Boot Camp Class

9:00am-10:00am

 

Glutes & Abs Class

10:00am-11:00am

 

Fit Bar BOGO

7:00am-4:00pm– Buy one get one half off smoothies!

 

Mr. Olympia Watch Party in lounge…Evening Time TBA

 

GIVEAWAYS * SMOOTHIE SAMPLES* FITNESS FUN

Life Transformations Fitness is located one block South of the Wood’s Chapel Rd and Ralph Powell Rd. intersection by the Lakewood subdivision in Lee’s Summit, MO.  Our locally owned and operated business gives you a personal touch on each visit.  Members enjoy 24/7 access, free Wi-fi and much more.  Check out our amenities and training programs in our 10,000 square foot facility and call 816-272-0159 for questions.

Super Healthy Carrot Cake Waffles

Molly Wichman IFBB Fitness Pro is a fan of easy healthy recipes.  Change up your breakfast with some Super Healthy Carrot Cake Waffles paired with some screambled eggs for a healthy breakfast.  Try this recipe and let me know what you think.

 

Super Healthy Carrot Cake Waffles

 

(Makes 2 waffles)

 

◾1/2 cup flour (oat flour, almond flour, coconut flour, whole wheat flour, or plain white flour)Molly Wichman Carrot Waffles

◾1/2 tsp cinnamon

◾1/4 tsp salt

◾1/4 tsp baking soda

◾1 tsp baking powder

◾pinch stevia extract, or 2 tbsp agave or pure maple syrup

◾1/4 cup shredded carrot (32g)

◾1/3 cup milk of choice (decrease by 2tbsp if using the agave/syrup) (80g is 1/3c)

◾1 tbsp more milk of choice or 1 tbsp oil (15g)

◾1 tsp pure vanilla extract (4g)

 

Combine first 6 ingredients in a mixing bowl, and stir well. In a separate bowl, combine remaining ingredients. Grease your waffle maker, with oil or oil spray (be sure to grease well if using the oil-free version), then let it preheat. Pour wet ingredients into dry, and stir to make a batter. When the iron is hot, pour half the batter into the center of the iron, and close the lid. (My machine has a light that goes out when the waffle is ready. Don’t lift the lid before the waffle is finished cooking.)

 

Ideas for topping…if needed:  Sugar free syrup or protein glaze (mix a ¼ scoop whey, and drops of water to make a glaze mixture).

 

Adapted from Chocolate Covered Katie March 22, 2013

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

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.