Tag Archives: Angelique Kronebusch

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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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.


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What Do I Do Now?


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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!


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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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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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