Category Archives: Newsletter

Summer Newsletter


Summer is in full swing! Warm weather, barbecues and fun in the sun.

Just because it’s Summer, does not mean that your health should take the back-burner to Summer fun. In this issue find tips and easy recipes to stay healthy while having fun this Summer.

Ripple Bikini Model Search 2012

Musclebombshell and Ripple Swimwear team up to host 2012 Ripple Bikini Model Search. Enter for a chance to Win a Ripple Swimwear Bikini and a Feature on MuscleBombshell.com as The Ripple Swimwear 2012 Bikini Model Winner !!  “Like” Ripple Swimwear’s FB Page http://www.facebook.com/RippleSwimwear. Vote up to 10 times per day. Submit your votes … and share so others may also vote !!

 

Barbeque Rosemary Chicken

By Angelique Kronebusch

  • 3lbs chicken
  • 2 tbsp olive oil
  • 1 tsp thyme
  • 1 tsp cajun spices
  • 1/2 tsp pepper
  • 2 tbsp fresh minced rosemary

Mix all the ingredients together and coat the chicken and grill 15-20 minutes.

Rosemary Infused Cucumber Lemonade

Previously Posted on EatingWell

  • 3 large cucumbers
  • 1 tablespoon chopped fresh rosemary, plus 4 sprigs for garnish
  • 1 cup water
  • 1/2 cup lemon juice
  • 3 tablespoons agave syrup or stevia

Cut 12 thin slices of cucumber for garnish. Peel and chop the rest of the cucumber; transfer to a food processor, add rosemary and puree. Pour the puree through a fine-mesh strainer set over a medium bowl or large measuring cup. Press on the solids to extract all the juice. Add water, lemon juice and agave syrup to the cucumber juice; stir until the agave is dissolved. Divide among 4 ice-filled glasses. Garnish with cucumber slices and rosemary sprigs.

Beat Cravings with 2 Words

By Angelique Kronebusch

When the next sugar or salt craving hits, use the words “I don’t” rather than “I can’t” to beat your cravings. You may be asking “what’s the difference?” Using the words “I don’t” when it comes to food signals empowerment and determination rather than using words like “I can’t”, which can signal deprivation. Studies have shown that empowered refusal can increase feelings of control and self-awareness, especially with food. These studies have found that when it came to deciding whether to eat certain foods, saying “I don’t” was nearly three times as effective as saying “no” and about eight times more effective than saying “I can’t.”

Try it, you may surprise yourself with new found will power!

My favorite low calorie summer beverage

By Margie Mack

Sometimes on those really hot days of summer, I give myself a treat. It’s a 10 calorie beverage that quenches the thirst. The Pellegrino gives it the bubbles and the Crystal Light Pure gives it the flavor. I like using the Crystal Light Pure because it is sweetened with Truvia instead of Aspartame.

Simply mix the Crystal Light Pure with 8-12 oz of Pelligrino. Add ice and enjoy!

 

 

Featured Athlete

Susie Hall, mother, nurse, and National Figure Athlete

 

 Healthy Barbeque Tips by Nikol Klein

Often the hardest part when planning a barbeque is finding the right foods to eat that won’t ruin all of the hard work you have done in the gym and in the kitchen. Making a few key choices or substitutions can make a world of a difference come meal time.

Pasta salad or potato salad are always a presence at cookouts but they can leave you feeling heavy and bloated. Why not make a quinoa salad instead? Add grape tomatoes, cucumber, red bell pepper, feta, and some spices to complement the rest of your meal. If you absolutely cannot go without pasta salad try using gluten free pasta instead of regular or whole wheat.

Resist the temptation to make potatoes, french fries, or other heavy carbohydrate rich foods. Instead why not grill some veggies? There is way more flavor and variety in grilled veggies. You can grill zucchini, corn on the cob, asparagus, and portobello mushrooms for example.

Hot dogs and hamburgers are a staple when it comes to grilling, so why not go the extra step and find a healthier alternative, like chicken sausage with gluten free buns.

Skip calorie dense deserts and go with watermelon instead. Melon can actually help stave off hunger due to it’s high water content that creates a feeling of fullness. This also means that you will be less likely to over eat.

Find more healthy tips on Nikol’s blog

Contributions by Angelique Kronebusch, Margie Mack and Nikol Klein


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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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Spring Newsletter



In This Issue

  • Adventures of MsFitBC
  • Monthly Highlight
  • Benefits of Vitamin D
  • Are  You Over-Training?

Adventures of MsFitBC

On my recent travels to Thailand, I decided to start You Tube fitness videos called “Adventures of MsFitBC”, which is my twitter name. I wanted to make these videos to show everyone how easy it is to keep fit and healthy while traveling. Lots of hotels and resorts I stayed at offered free kayaks, snorkeling equipment, and also had small gyms. Thailand is so scenic, it was very easy to roll out of bed and go for a morning jog on the beach. There were also many hiking trails to explore, and lots of chances for an evening walk during the beautiful sunset. How could I not be active?

Prior to vacation, many people bust their butts in the gym to lose a few pounds before putting on their swimsuits, only to sacrifice all their hard work by eating poorly, drinking lots of alcohol and not staying active. Months of hard work can be undone in a matter of days. These videos are meant to inspire others to remain active on their vacations, and to show how fun it is to do so!

I still had my fun, drinking a few of Thailand’s popular beers under the hot sun and indulging in the rich curry dishes. But I still made healthy choices to avoid sabotaging my body on my month-long travels. It was so easy to eat healthy in Thailand! Fresh fruits, seafood and chicken were easily available everywhere we went, and yes I did eat from street vendors. I couldn’t help myself! Fresh chicken kabobs with pineapple, peppers and onions, they were so delicious! Then dessert would be a walk down the street to a fruit vendor with Thailand’s delicious fresh fruits like pineapple, mango and papaya.

Hope I have inspired a few of our readers!

Angelique Kronebusch – MB Writer


Monthly Highlight

Thanks for all the support! It is because of all of you we have gotten this far!

 

You have helped us succeed and we have decided to give this all back to “You” 100%!

100% of Proceeds after cost of ALL Gear & Apparel purchased online will go towards the “MB Foundation”, which will help give future sponsorships and scholarships to deserving athletes and competitors. Know that if someone is wearing MB, you are Supporting an Athlete! MBpromosLLC.com is our flagship business that is making this all possible. If you would like to be considered for 2013, you can apply here!.

Musclebombshell.com was founded to support female fitness competitors from all levels and backgrounds! Our mission is to impact the wider community to live healthier lives. We do this by showcasing interviews of successful athletes everyone can relate with. Our goal is to bring positive change to the fitness industry so that no one is left behind!

Sam Rivera, Founder of MB


Benefits of Vitamin D

Most of us are anticipating the arrival of spring, and not all of us are lucky enough to live in warm and sunny places all year around, and the lack of sunshine can affect our mood and even our energy levels.

The Canadian Cancer Society recommends 1,000 IU of Vitamin D per day, while the current US Government recommends 600 IU for children and adults up to the age of 70, and seniors 70+ 800 IU per day. Studies are still being held on what is the most appropriate dosage. The Vitamin D supplement comes in pill or liquid form, and there is also a vegetarian form of the supplement containing the plant form D2 (ergocalciferol) and can be found at your local grocery store.

Adequate levels of vitamin D can help in the prevention of many conditions and illnesses including Cancer, Heart disease, Hypertension, Depression, Arthritis and Diabetes. Vitamin D can also help boost your immune system to keep you healthy. It’s also required for your body to absorb calcium. To say it’s an essential nutrient is an understatement. Time to stock up your cupboards!


Are you Over-Training?

As fitness athletes, we are obsessed with training and pushing our bodies to the max. This can be very rewarding for your body and your mind. But sometimes obsession can lead to over-training, which can be detrimental to the body, leading to injuries, illness and body dysmorphic disorder.

Over-training is something most of us do not think about. Over-training can be very negative for your body and overall fitness goals. Here is a list of signs that you may be over-training:


Prolonged muscle soreness
Insomnia
Elevated resting heart rate
Increased colds and flues
Loss of motivation
Increased injuries
Irritability
Depression
Decrease in training intensity
A compulsive need to exercise
Decreased appetite

Do any of these signs stand out to you? Chances are you may be over-training. Think about your usual habits in the gym. If you are only training 4-6 times per week for 1 hour, you are most likely not over-training. If you are never taking a break and training 2-3 hours per day, then over-training is probably what you are experiencing.

Use a training log and write down how you feel after every training session to keep yourself in check. Go back and read what you have written down, and look for signs in your own words of decreased enthusiasm and downward trends in your training. It is important to listen to your body signals and rest when you are tired.


Articles written by Angelique Kronebusch

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

To learn more about Angelique, read her featured columns on Musclebombshell.com or visiting her facebook page or her personal site here!


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December Newsletter


In This Issue

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

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