Tag Archives: Margie Mack

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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Kim Dolan Leto – Fitness Cover Model


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Someone asked me this week who my inspiration was. Honestly, I have many that inspire me but the one person I look up to most would have to be Fitness Cover Model Kim Dolan Leto.  She is a great role model who lives her life as a great example for women. I remember talking with her about how difficult it is sometimes to be a mom and an athlete. She had such compassionate words and amazingly helpful advice.  I love her positive attitude and outlook on life. 

 

To learn more about Kim visit her website at www.kimdolanleto.com

Voted Oxygen Magazine’s 2011: Fittest Mom

ISSA Director of Family Health and Wellness

 Internationally Published Writer & Cover Model

Author of Oxygen Magazine’s Yummy Mummy Blog

Fitness Champion

Professional Athlete & Fitness Expert

Devoted Christian Wife & Mother



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ALI’S SPECIAL HOMEMADE CHOCOLATE CHIP PROTEIN COOKIE RECIPE!!


During my interview with Alicia Leombruni she shared a Chocolate Chip Protein cookie recipe with me.  This is her very own homemade cookie recipe. These cookies are not only healthy, low fat, but taste absolutely amazing with less then half the sugar of normal cookies. This recipe can also be made with non-organic ingredients, white eggs, & plain chocolate chips.

You will need the following ingredients:

1 organic banana peeled & mashed
1 cup organic cashew butter, almond butter or peanut butter-whichever one you prefer best.
1/3 cup Stevia
2 organic brown eggs (egg whites only)
1/4 cup Ali’s All Natural Sugar-Free Maple Flavored Syrup
1 tsp. vanilla extract
2 cups wheat unbleached flour
1 tsp. baking soda
1 cup organic quick oats
2/3 cup organic grain sweetened chocolate chips or carob sweetened
1 cup chocolate isolated whey protein-(your choice of which protein you would like to add)

Instructions:

1. Preheat oven to 300 degrees F. Make sure your cookie pan or sheet is non-stick.

2. In a large size bowl mix together the mashed banana, cashew, almond butter or peanut butter & Stevia. Mix until smooth & then add in the egg whites, Ali’s All Natural Sugar-Free Maple flavored syrup & vanilla extract.

3. Next mix in the flour & baking soda and blend: stir in the oats & chocolate chips.

4. If your batter seems dry and not very moist due to the protein you can always add 1-2 more egg whites depending on how the batter looks if need be.

5. Roll dough into small balls and then flatten each ball down a tad using a spatula. Make sure the balls are fairly small because if you make them too large they will puff up and tend to get really dry if cooked to long due to all the protein.

6. Bake for about 10 minutes but KEEP your eye on them. You don’t want to leave them in too long or they will get dry and hard. It’s okay to take them out if they are still a little moist in the middle, you do not want to burn them by leaving them in the oven that long.  After taking them out of the oven, let cool for about a minute & then remove them to a cookie sheet or plate. Let cool for about 5 minutes then ENJOY!!!

www.alisallnatural.com.


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Alicia Leombruni – Fitness Model/Entrepreneur


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I have known Alicia for a few years now and she is always an inspiration to me. When I need healthy advice, competition pep talks or just a friend she is there.  Not only is she a fitness model, competitor and personal trainer, she is now taking over the world of naturally, sugar-free products.  Read more about Alicia….

 

I grew up in Illinois and at the age of 15 started working at Bally’s Health Club. I started teaching aerobics, lifting weights and at that moment I knew this was a field that I wanted to be involved in. I was always active as a child involved in cheerleading, track, volleyball and many other sports in high school. I also started modeling at a young age in many of the Petite USA Pageants all over the States.  That is where my bug for fitness and modeling truly started.

I went to college at Northern Illinois University in DeKalb, Illinois and got my BA in Interpersonal Communications. After attending my first NPC Fitness and Bodybuilding show as a spectator, I said to myself next time I’ll be on stage and not sitting in the audience.  That led to the last 12 years of my life in which I competed in the NPC, FAP, and WBFF fitness federations. I started out competing in NPC figure then switched to the FAP & WBFF’s  figure, fitness model and bikini divisions.

Fitness, bikini & fashion modeling has also been a big part of my life. Once I started competing the fitness modeling began shortly after and has continued ever since. I have been featured in fitness calendars, on-line, ads, books, commercials, and fitness videos. I am also a certified personal trainer and provide nutritional/workout consultations on-line and locally.
You can say I live my life as a jack of all trades and love every minute of it as each day brings me new opportunities and much excitement. You may be wondering where all of my motivation comes from to stay in shape all the time and hit the gym everyday. I believe staying in shape and eating right is a lifestyle. It’s not just something you do part-time, it’s something you do everyday and not even think about. I truly enjoy going to the gym everyday, it starts my day off right and not to mention the results I have been able to maintain without a doubt makes it all worth while.

As to my latest creation which is my new product line at Ali’s All Natural. I have been working in the last year and a half developing a line of all natural, sugar-free syrups that are sweetened with Stevia and low sugar BBQ sauces. My product line launched a few months ago & all of my products, information and recipes can be found on my website atwww.alisallnatural.com.

This project has been my passion to be able to develop such a healthy line of sugar-free and low sugar products that are not only healthy but taste amazing without all the guilt. Fitness & healthy eating go hand in hand which is why I created the products. I believe living a healthy lifestyle heavily depends on the food choices that we make daily & our dedication to the gym. I have truly been blessed and give thanks to God everyday for giving me the ability to workout, create healthy products & help others achieve their goals towards leading a healthy fit lifestyle.


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