December Newsletter

In This Issue

  • Monthly Highlight
  • 5 Tips for the Holiday Season
  • Fight Obesity and Disease

From the Editor

What a year 2011 has been!!

In only 6 short months, has experienced exponential growth … and shows no signs of slowing down!

As 2011 draws to a close, I would like to personally thank all of you for embracing this project. Every month we are making it possible for hundreds of female fitness athletes to be represented in a way that enriches their careers.

MB operations continue to grow with the addition of MBpromotionals will be key in bringing forth an Annual Premium Printed Mag, along with other key projects currently being discussed.

Your feedback is what helps us continue to grow. We would love to hear from you! Follow us on Twitter and Like our Facebook Page.

Sam E. Rivera

Monthly Highlight

It was that time again, protan, sparkly suits and the best physiques I have seen all year. The final show in Vancouver, British Columbia finally arrived, The Famous Sandra Wickham Fall Classic. It was the biggest show of the year in all of Canada with 170 competitors.

Bodybuilding is making a comeback in Canada and the show had over 50 great competitors. The Figure and Bikini divisions did not disappoint either, with 5 different divisions in each category.

IFBB Pro and Olympian Branch Warren was the guest of honor at the show this year, and he already promised to be at the SWFC 2012 show. Hopefully I get a chance to meet him next year, it was impossible to chat with him with all of his fans surrounding him!

My girls had great success with two of them placing first in their categories, figure short and bikini medium-tall and a 5th place in bikini tall. Way to go Trina Dean, Lisa Brown and Michelle Meadows! Laura Dike and Crystal Raposo came so close to placing top 5, finishing off in 6th place in their Figure Short and Bikini Short class, with Chantel Lugossy finishing very well for her first competition in a very large and very competitive Figure Medium class.

Next up for 2012 will be the very popular BCABBA Western Canadians right here in my home town in May. Already lining up some new girls and hoping to have a few guys for the new Physique category. Can’t wait to see what 2012 brings!

5 Tips for the Holiday Season

Healthy Tips for the Holiday Season

The holiday season is upon us yet again, and it is every fit girls worst nightmare. Cookies, chocolate, egg nog and all the unhealthy calorie-filled treats that are not ab-friendly.

Here are a few tips to stay lean this holiday season.

1. Eat before a social event

This is something I have been doing for a while now, I eat my healthy dinner before I head out to a social gathering. This will prevent you from picking at bad foods since you are full from your own dinner. Make sure you fill up on protein, veggies and healthy fats before you head out so your belly feels full and satisfied.

2. Drink water

Don’t feel obligated to drink alcohol just because everyone else is. Keep a glass of water with you at all times. Most likely you won’t want to have a drink if you are keeping full with water.

3. Keep your hands busy

Keeping your hands busy is a good way to avoid picking at the junk. Hold a glass of water with one hand and a plate filled with fruit and veggies with the other hand. This will definitely keep you too busy to pick.

4. Keep your goals in mind

Just because it is the holiday season, doesn’t mean you need to sabotage yourself. If you have weight loss goals or
just want to remain lean, remind yourself why you shouldn’t eat certain foods or drink alcohol. A healthy lifestyle is a 365 day commitment, not just for certain occasions.

5. If you must have a treat, go for low calorie

If you really want to have a treat, go ahead! Just make wise decisions. Go for the chocolate covered strawberries for a low calorie dessert, or have a few pieces of cheese for some extra protein. If you really want a beverage, have a white wine spritzer or a small glass of champagne.

What it really comes down to is moderation, there is no need to over-indulge. You can still have a few treats without sabotaging yourself, but if you think you can’t just stop at one, then maybe its best to avoid the situation!

Fight Obesity and Disease

Fight Obesity and Disease

Everyone knows the simple things that needs to be done to keep healthy and in shape, but a lot of individuals seem to put other things in life ahead of their own health. There are more cases of obesity and obesity related disease every year, which is unnecessary and can be avoided. Here are 5 simple things that should be in everyone’s day to day life to avoid obesity and disease.

1. Exercise

This one is a no brainer. If you want to get into shape, you have to exercise. Does not matter if you are overweight or naturally skinny. Exercise is the key to sculpting a lean and healthy body and keeping your organs healthy as well. Just because a person is slim, does not mean their insides reflect what we see on the outside.

2. Diet

When I say diet, I don’t mean restricting yourself. What I mean is sticking to real and wholesome foods that do not come from packages. A lean body starts in the kitchen, and if you don’t eat clean 80-90% of the time, all your hard work in the gym will go to waste. You may get stronger, but you will never see the muscle hiding behind the fat. Avoid packaged and processed foods, these added chemicals are hazardous to the body.

3. Water

Most people do not drink enough water, which is so important for overall health. Your body is made up of at least 70% of water and it is a crucial part for keeping our skin, organs and bodily functions healthy and working normally. Water is also very important for a high metabolism, and dehydration causes our metabolism to slow down.

4. Eat Natural Sugar

I avoid sugar like the plague, and only consume sugar from fruit. Fruit is packed with fiber, vitamins and tastes so delicious. If a sugar craving hits, try eating a bowl of berries instead of reaching for the ice cream.

5. Sleep

Most of us do not get enough sleep due to work schedules or stress in life. Sleep is very beneficial to keep us healthy and keep the stress hormone cortisol at bay. Too much cortisol in the body can contribute to weight gain by craving comfort foods, feeling fatigued and storing excess body fat.

This list is done every single day of our lives, it is just a matter of changing how we do these simple tasks. This list is not a hard list, and if we made a few changes in our daily lives, everyone would be happier and healthier!

Articles Written by:
Angelique Kronebusch

Angelique Kronebusch

Angelique Kronebusch is a BCRPA registered Personal Trainer, Group Fitness Instructor, Fitness and Bikini Model…and a Published Fitness Columnist for

To learn more about Angelique, you can read more about her on her Featured Article or by visiting her personal site here!

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