Monthly Archives: May 2012

June Newsletter


MuscleBombshell.com is going strong! We have many amazing women who have contributed with interviews and articles, and much appreciated support from our many Facebook fans and Twitter followers. Great things are happening in the future, and our fans have helped make this possible! Stay tuned for future contests, promotions and future competition appearances from the MB Crew!

~Angelique Kronebusch, MB writer and promoter

 

Western Canadians Round Up

By Angelique Kronebusch

On May 19th, the town of Kelowna, BC, Canada had the biggest bodybuilding show in all of Canada so far with over 230 competitors! This included bodybuilders, the new physique round, fitness, figure and bikini.

The Bikini round stole the show with over 90 bikini competitors and 7 different categories, including 2 master categories. IFBB Bikini Pro Leigh Brandt and her husband Dean Brandt from Vancouver brought 18 to the show, with a few of their girls taking 1st place trophies home.

I brought in 13 girls with many placings on my team as well. Laura Dyck from Kelowna taking the Figure Class A round, Susie Hall from Kelowna placing 2nd in Figure Class B with 103.9 The Juice Kelowna host Christy Farrell not far behind with 4th place in Figure Class B. Toby Tannas, Kelowna CHBC Anchor placed 5th in a very competitive Figure Class D round. In bikini, my very good friend and on Team Wickham, Crystal Raposo placed 2nd in Bikini Class A, just missing 1st place against Sarah Yim from Team Body By Brandt taking 1st in Bikini Class A. Reanna Lamb from Pentiction placing very well in her first show, taking 3rd in her Bikini Class B division. Leslie Keats from Kelowna took 5th in Bikini Class C, and two of my girls in Class D, Roxanne Patricia from Prince George and Nicole Laderoute from Kelowna place 2nd and 3rd. This was a very successful event for all my girls and everyone who attended. Congrats to all and a big thanks to Sandra Wickham, Ross Webb, and the promoters of the show Leigh and Dean Brandt for another successful event!

New York Pro Round Up

By Angelique Kronebusch

The New York Pro is a very popular event, with many great athletes from all over the world attending. This year the New York Pro After placing 3rd at the Arnold Classic, Candice Keene had a big win and looked amazing at this show, with Heather Dees placing 2nd and Ava Cowan taking 3rd place. India Paulino stole the Pro Bikini round with Jaime Baird placing a close 2nd and Yeshaira Robles placing 3rd. Canada’s Newest IFBB Bikini Pro Sandy Avelar made her very first Pro appearance as well!

Congrats to all for a successful event!

 

Summer is Here!

By Margie Mack, MB Writer

Here are a few healthy tips to get you through the summer barbeques and lazy days at the beach.

1. Drink water!  During the summer days it is easy to get dehydrated quickly. By the time you are thirsty, your body is screaming for water.
2. Eat fresh foods like vegetables and fruits instead of the chips and dip.
3. Limit your alcohol consumption: Choose beverages that aren’t packed with sugar. An average margarita contains roughly 500 calories. However a glass of white wine contains about 90.
4. Seize the day! Nothing beats a morning jog on the beach. Wake a little early before the sun gets hot and get your cardio done on the sand. If you are at the pool, swim a few laps in addition to the lounging you are doing poolside.
5. If you do indulge in some summertime treats, watch your portions. Portion control is the most important thing when at those summertime parties.
6. Enjoy! Be safe and have a great summer!

Athlete Spotlight

Laura Dyck, physiotherapist, mother of two and Provincial Level Figure Athlete

Stay Lean With Weight Training

By Angelique Kronebusch

Every woman wants a lean physique, whether its a bikini body or a ripped figure competitor physique-like body. Time to ease back on the endless amount of cardio and train hard with weights!

Weight training is great for the body in many ways. The more you train with weights, the stronger and leaner you get. With proper nutrition, your body will put on more muscle mass, which will increase your metabolism and burn more calories at rest then with just typical cardio training. This means a leaner physique all year around, and defined arms, legs and abs! The biggest key is to not give up or quit after a few months. This type of physique takes time and dedication to your fitness and health, all year around.

Its time to change your attitude with your workout, and start lifting those dumbbells!

Articles by Margie Mack and Angelique Kronebusch


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Roxanne Patricia – Bikini Athlete


Roxanne competed for the first time May 19th, and came in 2nd in her division! She had an amazing fitness journey losing a lot of weight along the way.
Please read more about Roxanne.
Can you please share with the readers your background and interests?
I was born and raised in Prince George and still live there. I went to UNBC where I graduated with a Bachelor of Arts, and a Bachelor of Education and I am now a teacher. I have played sports my entire life, and played varsity soccer while going to UNBC. I love to do anything that is active and challenges me, and in my spare time (when I have it) I love to read a good novel.
Who has inspired you the most to become a bikini competitor?
The person that inspired me first to become a fitness competitor is Jenna Servatius and Carol Lama. I had just finished University and was no longer playing varsity soccer and gained almost 30 pounds. I was looking for some inspiration and some guidance on how to lose the weight. My friend Jenna lost over 40 pounds doing a fitness competition and I figured hey I can do that too!!! As I started this journey I was fortunate to have two of the best trainers (Erin Moubray and Angelique Kronebusch) to inspire, and push me to places, I did not even think I could go to. My fiancé and friends have kept me motivated to keep going, and I could not have been so successful without all of these people.
What shows have you competed in, and what were your placements?
The BCABBA Western Canadians was the first competition that I have ever been in. I finished 2nd in bikini division D.
What will be your next competition and competing class?
My next show will be Provincials June 30th, 2012. I will be competing in the bikini division. I will be training hard for the next month, and hopefully with a little luck I can do as well as I did at the Western Canadians.
Where can fans find out more about you?
People can find out more about me on Facebook by adding Roxanne Patricia or see pictures from my competition on muscle insider http://muscle-insider.com/photos/unnamed-gallery-2


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Shape Up Your Attitude!

As a personal trainer, I have heard all the excuses for people not allowing themselves to get into shape. I have heard all the crazy excuses like “but it’s my 2nd cousin’s birthday”, or “I messed up at the beginning of the week, so I decided I may as well start fresh next week”, or the best one yet, “because I have been working out so much, I thought it wouldn’t matter if I let my diet slide for a few month because my fast metabolism from all the muscle should burn all the bad calories. I thought”. Now that is a mouth full!

Its time to shape up your attitude! If your head is not in the right spot, you will never allow yourself to reach your fitness and weight loss goals. There are many people out there that have bad food cravings which they give in to on a daily basis, or they emotionally eat instead of getting off the couch and going for a walk. There are also others who just don’t care because they are in such a bad spot in general that they are allowing their lives to spin out of control.

There are a few steps to take to help “shape up” your mind to prepare yourself for health and fitness.

Think about what is really upsetting you

If you are upset about work, friends, or your spouse, take a step back and think about how to work the situation out before emotionally eating. Nothing is worse then making yourself feel even more upset because you sabotaged your goals with food in a way to cope with your emotions. If you actually think you need to talk to someone about your problems, do not be afraid to do so.

Learn to control your cravings

Ask yourself “do I really need that chocolate bar? What will I get out of eating that pint of ice cream besides regret and self-loathing?” When I am craving something that is not good for me, I sit back and think about if the extra calories is really worth it, and I think about how it really tastes. Usually I remember that the food doesn’t taste as good as I think, and I rather eat something healthy that tastes great. Eating something you crave then regretting it afterwards because it didn’t taste good is never worth the extra calories and the feeling of guilt.

Put health first

I have a problem thinking about some of the foods that are out there for anyone to eat. A 1000 calorie burger and fries never seems appealing to me because of the saturated fat, sodium and overall heart-clogging affects of the foods. I always picture in my mind what these foods could do to my body if I allow myself to eat this way every day. There are many things in life that we all want to do and experience, and we cannot do these things if we sacrifice health for poor food choices everyday. The risk of diabetes, cancer, heart disease and other illnesses are not worth messing up our lives. Also think about your family and how tragic it would be for them to lose you at a young age because you had such an unhealthy lifestyle of fast food and no exercise.

I rather live longer then sacrifice my health for poor choices in food.

You don’t need a gym to get into shape

Many people despise the gym, but the good thing is a gym is not necessary to get into shape. The nice weather is here and the possiblilities are endless! Go for more walks, hikes, start running outdoors, play with your children in the park, make a date with your friends and make up your own outdoor workouts, play frisbee, soccer, baseball, I can go on and on! Take advantage of mother nature, it is wonderful out there. There is no excuse not to! There is always the option to workout at home too, and there are many videos and programs you can find for free on the internet.

Stop blaming others for your actions

When it comes down to it, you need to take responsibility for your own actions. Many people like to put the blame on to others, like their spouses or their family, but you are the one to blame. You are the one who is responsible for what you eat, and how you treat yourself. You cannot blame someone else for you pigging out on a plate of nachos at a party because it was on the table. Fill your plate with fruits, vegetables and protein, and if you must, take a few bites for a taste and avoid pigging out. If your husband brings home pizza when you are trying to lose weight, tell him to keep it away from you! Explain your goals and kindly express the way you feel about the food that he brings in to your home. If you are at a family gathering, eat the healthy foods. You don’t owe anyone an explaination as to why you choose salad over pasta or fruit over cake or sparkling water over a beer. You are the one in control of your life, so control it!

No more excuses! If you want to change your life and your health, do it! No one can do it for you. Get your head in the right space and realize what you are doing to yourself before you sabotage yourself more. Its never too late to make a change for the better, and no one ever regretted getting healthy and fit. Keep that in mind next time you want to sit on the couch with your bag of chips!

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Choosing the Perfect Suit


Finding the right bikini/figure suit can be just as important as your diet and training program. You have worked hard for months and now need to present your physique in the best way possible.  I have some great information for you given to us by an amazing and talented suit designer Jen Whitfield of A Suit to Remember.

 

Jen has been designing suits since 2006. She believes you should have top-notch quality and a stress free experience.  I found Jen through a friend a few years ago. I had a malfunction in my suit and had to have a back up suit sewn immediately.  The part that impressed me the most was how fast Jen got my suit to me. It was done quickly and perfectly.

A competitor herself, Jen understands the stress that can be experienced when waiting for your suit to be made. She doesn’t believe a suit should be sent to you the week of your show and she wants to make the process as fun and stress free as possible. Here is some great information that she shares with us:

Consider Your Budget:

Be realistic on how much you are willing to spend. There are suits that are available in every price range. There is also the option of purchasing a used suit or renting a suit. Check with your suit maker for these options.

Choosing a Color:

Every person can wear any color; it is just a matter of finding the right hue for you. If you choose a color you like, you will appear more comfortable and confident on stage. The current trend is brighter colors but again go with what looks best on you.

What are Different Styles of Suits?

The primary cut of choice for bikini competitors is the scrunch butt bottoms with a triangle top. This looks great on most everyone.

The primary cut for Figure, Fitness, Physique and Female Bodybuilding is the V cut bottoms and triangle top.

A Glute Issue

One issue many women have is they want to cover too much of their glutes. You must follow the guidelines put in place by your organization but you want the minimum coverage allowed. The reason for this is: the more fabric covering the glutes, the larger the backside looks.

How far Out Should I Order a Custom Suit?

Most designers in the industry request a minimum of 6 weeks for a custom stones suit. Bikini suits, posing trunks and plain suits can typically be completed in 2-3 weeks.

How do I Order?

If you are looking to order a suit, contact the designer of your choice as they all work a little differently. If you would like to get a suit from A Suit to Remember, you can order via email, phone or go direectly to the website  @http://www.asuit2remember.com/

 

 Custom suits made by Jen


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