Category Archives: Angelique Kronebusch

Make Your Diet Work For You


There are millions of people in North America who are considered to be overweight, and many are actually obese. Being overweight or obese is never a good thing, and can lead to a lot of health problems,  including heart disease, kidney disease and diabetes, just to name a few. Unfortunately weight loss is not the easiest thing in the world to accomplish, and for many of us it is a lifelong battle to maintain a healthy weight.
Finding Your Ideal Diet
If you have decided that it is time to go on a diet to lose weight, you are probably wondering which diet is the best for you. Every day we are bombarded with new fad diets, each one guaranteed to “melt fat”. I agree, some of these diets do just that, but some are extremely low in calories. The problem with these low calorie diets is as soon as you go off the diet and eat more food again, the weight you lost will come right back. The best way to lose weight and keep it off, is to follow a balanced diet with all of the nutrients we all need to stay healthy, and also making sure that you are eating enough so that you do not feel hungry. This is one of the first things that make people want to go off their diets – they feel deprived and starved, which can lead to binge eating.
If you are not sure how to go about getting started on a healthy and well-balanced diet, you should speak with a registered and well educated nutritionist. A nutritionist will know exactly what you need, and this will help you with your new diet that will keep you  satisfied while helping you to lose weight and keep it off. No matter what type of diet you plan to use, it is important to first discuss it to  make sure that you are getting all of the proper nutrients you need.
Treat Meal
Make sure that when you are on a diet, that you allow yourself the occasional treat. This will help to keep you from binging and keep you feeling sane. There are all kinds of healthy foods that also make delicious treats, such as fruit, unsalted nuts, and even dark chocolate which is loaded with healthy anti-oxidants. If you use your imagination, you can come up with healthy treats that taste naughty!
Keep Going!
With great snack options, a positive mind and a balanced lifestyle, you should have no problem at all with sticking to your diet, and you will see those pounds fall off in no time. The key is to never give up and to never get discouraged if a mistake is made.


Technorati Tags: , , , , , ,

What Do I Do Now?


[facebooksimplelike]

So you just finished a competition and now you don’t know what to do with yourself. You feel completely lost with your diet and training. Depending on your goals and what you did or didn’t do, post competition can be looked at in many different ways.

Most people get struck by post contest blues and cannot control their diet when show time is over. The discipline goes out the door and you basically are not able to say no to all the goodies you have been deprived of for long. When competitors go through this post-competition, They also noticed how fast the pounds come back even after only a few days of indulging. The head games start playing with us. We look in the mirror and wish we could look like the day of the show, and we start pinching at our stomachs and our butts. We try to go back on our diets, but that does not last long. Either the gym becomes an obsession or we cannot even drive by without wanting to cry at the thought of training.

What if you didn’t gain body fat? What if you just regained the normal few pounds? It’s not wise to stay lower with your calories just for the sake of staying at your pre-competition weight. Quite the opposite. You cannot think you are doing better because you are having less calories than your body actually can use. If your goal is to improve your physique and put on more muscle, you need to feed your body the adequate calories it needs in order to do so.

For those who don’t maintain a lean physique without cardio, then make sure you keep it up without over doing it, 4-5 times a week is great. But, if you didn’t need more than a few sessions per week to stay lean, then why not cut it down and do only 2-3 intense, short sessions? That way you can also have more energy for your weight training sessions.

If you have months to your next competition and you like how you look, maybe this is the time you need to experiment with other foods. Either you can add a bit more calories or choose some of your favorite foods and include them in your diet. What I personally like to do is a refeed day to fill up glycogen for better training and to prevent lethargy. This also helps our metabolism from hitting a “plateau”. Basically I eat more food and extra clean carbohydrates(always keep it clean!)

If you are just a few weeks between shows, make sure you reintroduce post workout carbs so  you don’t catabolize muscle. Pay attention to how you look so you can stop if your body starts to look smooth. Sometimes we end up looking even better a few weeks after our first show just by little diet changes.

Some people when they are really lean and have eaten too little and trained too much for a long time, the body can start to look soft. The natural response is to train more and diet harder. Most likely what needs to be done is……take a day off and eat more! It’s hard to wrap our heads around this concept when we have established a routine of 2 a day workouts and low calories.

Few things I like to do:

1. Eat a different breakfast
2. Have some peanut butter(or almond butter, or just nuts)
3. Have some fruit
4. Eat a fattier protein like salmon or bison
5. Eat different veggies like carrots or squash

Not only will you feel satisfied, you will most likely feel happier and more energized. Keep in mind sometimes the body may get a little bloated from food we are not used to, but I believe that this is probably a good thing for our metabolism.

Now it’s time to try to relax about the whole “what do I do now!” What you should do now is enjoy your food and training! Work hard and never stop reaching for your fitness goals, and come in more muscular and ready to kick butt at your next show!


Technorati Tags: , , , , , , ,

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!

Technorati Tags: , , , , ,

Remain a Fat Burning Machine On and Off Season

[facebooksimplelike]

Come competition time, the aim for all competitors is to become as lean as possible, while maintaining a hard physique. Although achieving this type of appearance should be relatively easy, there is one factor that often negates progress in even the most diligent: a slow metabolism.

A slow metabolism is the one thing a competitor does not want to be cursed with, when the main goal is to lose body fat.

Maintain a Healthy Weight Off Season.

The metabolism is adversely affected when one consumes a large amount of food for a certain period of time. In fact, the term yo-yo dieting stems from many peoples attempts to lose weight, while reverting to bad eating habits, when they should be sticking to a more sensible diet.

The body will simply adapt to maintaining a low metabolic rate if it has to continually adjust to a sharp decline in calories for a certain period of time, followed by engorgement for another period of time. This has obvious implications when it comes to losing weight during competition season. Attempting to lose fat at a rapid rate can also result in losses in protein, and loss of muscle protein means a decrease in metabolism. In my opinion, it is very important to keep a high protein diet, along with supplements like glutamine and branched chain amino acids during dieting to avoid muscle loss.

Another problem with drastic weight loss, is an enzyme called lipoprotein lipase (LPL). LPL is a fat storing enzyme that increases when calories are dropped at a significant rate. When your body produces too much LPL and you start to pile on the fat, you will possibly need to diet harder to lose this fat after, which may further increase LPL and making fat loss next to impossible.

Your best bet is to maintain a sensible eating plan during off-season, so when pre-contest rolls around, calories do not have to be severely restricted to lose weight.

Eat Smaller Meals

Eating smaller meals more frequently helps to keep the metabolic rate constantly heightened, and helps to stabilize blood sugar levels. A constantly stimulated metabolism means fat-burning over a longer period of time.

Stabilized blood sugar prevents the hypoglycemia that occurs when one eats a huge meal and feels tired and lethargic soon afterward, due to low glucose levels to the brain. The body is more likely to store fat when in a hypoglycemic state, due to spiked insulin levels.

Train Aerobically

Competitors serious about fat loss should engage in aerobic activity both off-season and pre-contest, to keep the metabolism high. Aerobics, or what we all like to call cardio, has a great effect on fat-loss. Cardio stimulates the metabolism, metabolizes fat directly as a fuel source, and burns carbohydrates. In turn, this will all help to lower the fat-storing potential of these macronutrients.

Cardio can however deplete the body of protein if done too often or for too long. Therefore, if you feel like you are losing muscle pre-contest, it might be a good idea to cut back on cardio to the point where fat, rather than muscle, is being utilized. Depending on the individual, cardio sessions 4-5 times per week for 40-minutes should be sufficient.

Train with weights

This should be an easy one for competitors: training with weights. Weight training builds muscle and muscle stimulates the metabolism to a significant degree. Individuals with more muscle tend to have more efficient metabolisms from the fat-burning effect that comes along with muscle.

Eat Protein

Protein plays a very important role in the fat burning process. Protein stimulates the metabolism far more efficiently than either carbohydrates or fat, due to the energy demands of amino acids.

In fact, studies show that eating a meal high in protein will stimulate the metabolism by as much as 30%, as opposed to fat or carbohydrates which increase it by around 4%. Protein will heighten the metabolic rate for around 12-hours after eating.

Eating sufficient protein shouldn’t be a problem for most competitors, as it is a fundamental requirement in terms of muscle building, and should be an established part of their nutritional plan.

Always eat breakfast

Breakfast has always been the most important meal of the day to most of us, and for good reason: it kick starts the metabolism and helps to negate the possibility of “indulging” later in the day.

Skipping breakfast will keep the body in starvation mode because it has essentially been fasting over an 8 hour sleeping period. When starved for too long, what can happen is the body will need to hang on to every available calorie, and fat loss will be the last thing to occur.

In conclusion, achieving your best body depends on a number of factors, including a functioning metabolism. A slow metabolism can decrease anyone’s chances of losing sufficient body-fat come competition time.

Rather than blaming a slow metabolism on genetic factors, follow these guidelines as best as possible, lose fat, look and feel great!


Technorati Tags: , , , , , ,

Emotional Times During Competition Prep


[facebooksimplelike]

The 2012 competition season is in full swing, and there are many people prepping, including myself. Competing is very hard, especially for first time competitors. The journey can get tough when you lack the right support system or if negativity is an issue, whether it comes from you or your family or friends.

Not only am I prepping for my next competition, I am training a group of first time competitors for the 2012 BCABBA Western Canadians in Kelowna, British Columbia. It is a huge bodybuilding event held every spring, becoming more and more popular, with close to 200 competitors.

It is interesting to chat with the girls that I train because they all go through the same feelings and emotions during prep time. They often think that they are the only ones who feel this way until they chat with another girl in the group, then they realize that they are not alone. Bonds are formed and friendships are often made in my groups, which is wonderful because they learn to lean on each other.

Unless you decide to pursue competitions as a career, which is very hard to do, you must ask yourself “why do I choose to compete?”

Competing is a great goal to pursue for many reasons, for example, getting back in shape after having a baby, getting over a fear of wearing a bikini in public or just something that is on your bucket list. A few problems that arise is the fact that diet and exercise can be time consuming and take up all of your thoughts, emotions and feelings, which can turn a happy person into a totally different person that loved ones do not recognize.

When you decide to commit to a competition, you have to keep things in perspective and your priorities in order. Do give 100%, but learn to balance your training with your personal life to keep things positive with you, your family and friends. This sounds easier said then done, but not impossible. You must realize you can still go out for dinner and have a good time if you can deal with the pressure of bad food or drinking alcohol. Its all in your mind, and if you can learn to say no, this can make even the weakest person into a very strong person mentally.

Competing should not define who you are. We are all successful, beautiful women and competing is another goal that we do for ourselves, but should not be the end-all be-all. Always remember who you are, what your goals are, and why you choose specific goals, and always remain positive and true to youself as much as you can during your journey.


Technorati Tags: , ,

Powered by HostGator