Angelique Kronebusch Fitness

Valentine's Day Healthy Treats Video

2012-02-13T07:14:00.001-08:00

Check out my new Valentine's Day healthy treats video with host 103.9 The Juice Christy Farrell!

http://1039thejuice.com/events/christy_s_fitness_blog/simpleblog/13/02/2012/Healthy-Valentine-s-w-Angelique

DA Active Sponsored Athlete!

2012-02-11T08:49:00.000-08:00

I am very excited to be a sponsored athlete for DA Active, Women's Yoga and Fitness Active Wear! Check out their website and clothing here:

http://www.daactive.com

What Does Living Life Mean To You?

2012-02-10T23:09:00.002-08:00

Someone said something to me the other day that made me think, and I have had this thought many many times before. What this person said to me was "you got to live" as they were downing their beer and eating their calamari.

I have heard this similar statement from others in the past, stating that they just "want to live", and to live was to party and drink. I too have felt this way a long time ago, not so much now that I am older and live a healthy lifestyle.

Maybe it's just me, but I find it strange that people consider getting drunk off your ass "living". Is that what living means to them? I have learned the hard way that perhaps fun at the time, but the consequences the next day after a night of drinking is not my idea of having a good time. In fact, what a waste of "life". So hung over the next day, you waste your day away laying on your couch and getting nothing accomplished,

After all of these years eating clean, especially around competition season, the thought of drinking loads of alcohol is not appealing to me at all anymore. Not saying I don't enjoy a drink or two, because I really do, I just don't like to drink a lot. I actually enjoy red wine, especially our wonderful British Columbia wine, but just a glass or two. To be honest, once in a while I may indulge a little too much, and I always regret it the next day. I feel as if I am not doing my body any favors by poisoning it with loads of alcohol, not to mention the empty calories.

What does "living" life mean to you? I would like you to share on my blog about what living life means to you.

To me, living life means feeling healthy, happy and experiencing wonderful and new things in the world. Without health, you cannot enjoy pleasures in life like traveling. I am pretty sure traveling with liver disease would be quite tough and not fun at all. My recent trip to Thailand was amazing, and I appreciate feeling healthy and strong to travel that far and move around as much as I did on this trip. I saw a lot of things and will never forget any of them. I ran, hiked, kayaked, took boats and planes all over Thailand.

To me, living life also means sharing great laughs and fun with your friends and family. These are the times I treasure, and can be any little thing like going for a walk while having a great chat, or just working out and having fun in the gym. Being healthy during these times make it much more enjoyable. I can't imagine trying to have a good time with my family if I had to inject insulin all the time due to diabetes because I couldn't stop eating bad food, or having a respirator attached to me 24/7 because I wouldn't quit smoking.

My journey and experiences around the world is far from over, as well as my journey with fitness. I will continue to work hard at my fitness as well as my career, and continue with my adventures around the globe feeling healthy and alive.

So again I ask, what does living life mean to you?

Video-Log With 103.9 The Juice Host Christy Farrell

2012-02-07T15:24:00.000-08:00

Check out the new video made at One Life Health and Wellness with myself and Christy!

http://1039thejuice.com/events/christy_s_fitness_blog/simpleblog/07/02/2012/Jacob-s-Ladder

6 Ways to Enjoy Avocado

2012-02-06T14:17:00.000-08:00

I am obsessed with Avocado! I love putting it in my salads everyday. Avocado is a very nutritious and healthy food, packed full of vitamins and other great stuff like:

Vitamin E, which protects your brain, lungs and fights cancer and diabetes

Lutein which protects the eyes

Monounsaturated fat which protects your heart, lowers cholesterol and helps fight belly fat

Fiber, soluble and unsoluble. Soluble fiber slows the breakdown of carbohydrates which keeps you full longer

Folate which protects your heart from heart disease and heart attacks, and protects unborn babies

Oleic acid which helps lower cholesterol

L-carnitine which helps burn fat

Avocados can be used in many different recipes. Here are a few of my favorite ways to use Avocados:

1. Dice and sprinkle into a salad
2. Make guacamole
3. Add to your omelet
4. Make a smoothie
5. Make a homemade salsa and add avocado
6. Make avocado pudding

Avocado Pudding

3 Avocados
1 Tbsp Vanilla
2 Tbsp Agave
Stevia to your liking
1/3 Cup Natural Cocoa
2 Dates(optional)

Place all ingredients in a food processor or blender and blend until smooth. Make sure to scrape down the sides occasionally. If your avocados are a bit dry add a couple tablespoons of rice milk or almond milk. Add the dates for a bit more sweetness!

Guacamole

Mash 2-3 avocados. Add lime juice to your liking(I like lots), pepper, chopped onion, 1 clove garlic minced, and hot pepper flakes(optional). Stir and enjoy!

Chocolate Avocado Silk Smoothie
(courtesy of smoothie handbook.com)

1/4 cup coconut milk
3/4 cup pure water
5 dates, pitted and soaked in the water
1/4 avocado
1 tablespoon of raw cacao or carob
10 ice cubes

Pour the milk and water into the blender with the dates, avocado, and cacao on top. Blend. Add ice and blend until completely smooth.
Serves 1-2

My Top 10 Thailand Tips

2012-02-05T20:15:00.000-08:00

I thought I would share with all of you my Thailand experiences. Since I was there for 1 month, I sure learned a lot. Here are my top 10 things to do followed by my top 10 things to avoid in Thailand.

1. Go for an early morning beach run
I enjoyed running on the beautiful beaches of Thailand early in the morning. So scenic and peaceful! Plus you get your workout out of the way to enjoy the rest of your day.

Long Beach, Koh Lanta, Krabi

Check out my Thailand beach workouts on YouTube
http://www.youtube.com/user/AngeliqueKrone

2. Eat as much fresh fruit as possible
The pineapple, mango and papaya was amazing! I indulged in fresh fruit every single day. Delicious!

3. Try a Muay Thai session
This is THE sport of Thailand. How cool would it be to try a private session in a local gym? I did two sessions in Koh Samui and loved it!

Superpro Samui

4. Rent a scooter
Renting a scooter was worth it. It is actually quite cheap to rent one, averaging between $5-10 Canadian per day. Gas was really cheap too, around $3 to fill the tank. I couldn't stand taking the taxis and tuk-tuks everywhere, and when you have a scooter, you have the freedom to go anywhere at any time. And what a great way to go sight seeing!

5. Book a cooking class
I did this in Koh Lanta, and it was a really fun way to learn about the food and the different herbs and spices. It was really great and an awesome experience.

Lanta Thai Cookery School, and a very sun burnt Angelique

6. Eat chicken kebobs from street vendors
Sounds gross, but it is soooo good! Find the vendors that are busy and pick the chicken that is all meat(sometimes they sell just skin, gross) with veggies and pineapple on the kebob. You can eat two or three for dinner for around $1! Then eat pineapple for dessert, lol!

Street vendor in Patong, Phuket

7. Drink a coconut
My favorite thing to do! I drank one almost everyday. So good, and hydrating! Don't forget about the meat inside too, scoop it with a spoon! Coconuts are very nutritious, so have one as a snack. They average between $.60-1.60.

Me drinking my 20th or so coconut of the trip

8. Eat at a barbecue on the beach
This was my favorite dinner. Many hotels, especially in Koh Lanta and Koh Tao have barbecues on the beach. They offer seafood, fish and chicken and barbecue it up fresh for you. Sometimes comes with a big salad. A beach barbecue was the best way to end the day!

Squid, chicken and shrimp kebobs

9. Try local beer
The beer there was good, and cheap! Prices can range from $1-3 per small bottle. There are 7-11 stores everywhere, and they were the cheapest in there.

Chang beer is good!

10. Take full advantage of the beach
We all need to relax, and I recommend soaking up the sun, beach and water as much as possible. Also soak in the amazing scenery that is around you. What an amazing country! Don't take for granted all the beauty that surrounds you, because the trip is always too short.

Chaweng beach, Koh Samui

Top 10 Things to Avoid in Thailand

There were a few things I did not like on my travels, but that happens everywhere you go.

1. Don't stay in Bangkok too long
It was cool to see, but Bangkok got old very fast. It was too busy and congested. It was also very smoggy and it really got to me. It is good to see for 1 or 2 days just for the experience, but get out of there fast and head to the beach if you feel irritated with all the noise, people and pollution. The only way I will go to Bangkok again is if I book another 5 star resort on the river away from all the crazyness.

Street view of Bangkok, does not do justice of how busy it really was

2. Do not get into a taxi with no meters in Bangkok and Phuket
You can barter with your taxi driver, but I always found the cheapest way to go was the meter. Just keep in mind in Bangkok if you use the meter, the driver will put the toll booth charges on your bill, but it is still cheaper this way.

3. Don't spend all your money on taxis and tuk-tuks.
Besides Bangkok, if you can rent a scooter right away, this is a very economical and beneficial way to get around rather than getting a taxi or a tuk-tuk. A tuk-tuk is a motorcycle with an attached cart-like gadget for you and your luggage. You will only see tuk-tuks on the islands. But I must say the tuk-tuks in Phuket are really cool, they play loud music and they all have sub woofers, and look more like a real car.

Tuk Tuk

4. Don't settle for the first price at markets
There are markets everywhere in Thailand, and most of them have all the same stuff like clothes and souveniers. When asking for a price, try to talk them down. If you think it is not worth it, the next vendor will most likely have the same thing for cheaper.

An example of a street market

5. Don't eat weird food
If you are unsure of food from a street vendor, go with your gut instinct. Especially if they sell bugs, you never know how your stomach will react later on.

6. Don't act like an idiot if you party, use your head!
I can see how people get themselves into a lot of trouble in Thailand, never to be seen or heard from again. Even though I never felt unsafe there, even when I walked around the red light district in Phuket, your judgement can be easily mis-guided if you drank too much. Vacation is supposed to be the time of your life, not the end of your life.

Night life in Patong, Phuket

7. Don't purchase drugs
Thailand is not a place to be purchasing drugs. They have very strict laws against drugs in Thailand that can have you end up in jail for life, or even the death penalty. I never noticed drugs, but I did walk by a man who asked if I wanted weed or cocaine. Just ignore and keep walking!

8. Don't act too much like a tourist
We did this a few times, and we were approached by people who harrassed us to buy things and go with them on time shares. It was very frustrating. It wasn't even Thai people either.

9. Do not expect things to happen like they do "at home"
Thailand is very relaxed and casual about everything. If you expect the service and food to be super-speedy, then you have another thing coming. Keep patient and relax, you're on vacation! Have another cocktail =)

Having a banana daiquiri on the beach at Coconut Villa, Koh Samui

10. Whatever you do, do not speak ill of the King
This is a major offense in Thailand. Even if you joke around and the wrong person hears you, you can end up in jail for a very long time.

Hope this was an interesting and helpful read!

New Articles on Musclebombshell.com

2012-02-03T22:26:00.000-08:00

I have a few new articles on Musclebombshell.com, hope you enjoy!

http://www.musclebombshell.com/angelique-kronebusch/coping-with-diet-saboteurs

http://www.musclebombshell.com/angelique-kronebusch/why-the-weight-wont-come-off

Fitness Talk With 103.9 The Juice Host Christy Farrell

2012-02-02T15:17:00.000-08:00

Chatting with 103.9 The Juice host Christy Farrell

Weight Training Talk With 103.9 The Juice Host Christy Farrell

Fitness Talk with 103.9 The Juice Host Christy Farrell

2012-02-02T15:12:00.000-08:00

Check out a recent clip with myself and The Juice's own Christy Farrell. Tips on staying active during vacation and keeping the weight off.
Holiday Workout 103.9 The Juice

Gearing Up For My Next Competition

2012-02-01T14:28:00.000-08:00

The month of January was wonderful, fun in the sun and long beach runs in Thailand. Had some Chang beer, which was very delicious in the hot sun, and also indulged in some rich Thai foods and ate pineapple like crazy.

Now that I am back in Canada, I am 100% full gear in to competition mode!

I started this line that I say to myself and the girls that I am training for the Western Canadians in May. "Operation Shrink Butt". It is becoming popular and everyone is starting to say this line. In 2011, after my competitions and attending the Sandra Wickham Fall Classic, I noticed how small all the girls butts are and I realized that I need to shrink mine as well!

I started "Operation Shrink Butt" at the beginning of December, and already lost 1/2 inch around my hips/butt. I managed this by pushing the prowler 2-3x per week for 8-10 sets.

Even though I did indulge a bit in Thailand on things I would rarely have in Canada, I ate way less(not intentionally) and worked out all the time. It is not convenient to be eating 6x per day in Thailand like I usually do in Canada. We were always on the move, and that is when the pineapple became convenient. So easy to pick up anywhere from a vendor!

I became obsessed with "Operation Shrink Butt" and brought a measuring tape with me. I measured around my hips and glutes 2 weeks into my trip and no change. I was happy because my goal was to not get larger in that area. At the end of my trip, I measured again, and to my astonishment I lost another 1/2 inch! I couldn't believe my eyes. I measured 5 times before I actually believed it.

I am back home now and on my diet 100%, and pushed the prowler 8x yesterday for the first time in 1 month. It felt great! I am super excited to see my results by June 30th. I plan on adding Muay Thai to my training, which will be good for my body since I am not used to this type of training.

June 30th Provincials, Bikini division! Should be interesting.

Fitness Videos with 103.9 The Juice Christy Farrell

2012-02-01T14:06:00.000-08:00

Watch the fun videos Christy and I are making! Lots of fitness tips and fun stuff. Follow her journey to the 2012 Western Canadians Bodybuilding and Figure show.

http://www.youtube.com/watch?v=D9-4MT1gE1Y&list=HL1328133593&feature=mh_lolz

Adventures of MsFitBC

2012-01-28T21:19:00.000-08:00

I just got back from Thailand, what a trip! I was so active, and never stopped working out! Check out some of my fitness videos on youtube right here
http://www.youtube.com/user/AngeliqueKrone?feature=guide

Watch for new blogs about my trip!

Chaweng Beach, Koh Samui

Christmas is Over!

2011-12-26T17:42:00.000-08:00

Many people wait anxiously for Christmas, and are sad when it has come to an end. Frankly I am not a huge fan of this holiday for many reasons, but one reason is all the junk food that people bring around.

Friends and family feel generous this time of year and like to bring chocolate, candy, cookies and other goodies around, which I really find unnecessary. Can't I just have a fruit basket?

I find it really strange that this time of year is filled with so much junk that causes people to put on up to 10 pounds by the time New Years day rolls around. The gym fills up with so many people freaking out about their weight, which makes it a very busy time for us personal trainers.

I need to brag about this and let everyone know that this is the first Christmas EVER that I did not have any chocolate, cookies, candy or any goodies of any kind. I felt great about it and did not care to have any of it. In fact, I just felt disgusted with it all. Christmas time is a time for joy and be with your loved ones, its not a time to put on 5 pounds and not fit in your jeans.

I did still have a bit of wine, which really was not very much at all. The most I had was 2 glasses on Christmas day. This is much, MUCH less then I have consumed in the past. Even though I have a love for red wine, I have not felt the need to over-indulge this whole year(which has kept off some pounds in the off season).

I am home now having a healthy dinner and contemplating on doing a living room workout since I had 2 days off. I am actually watching my husband do a workout, he must feel bad about the way he ate(hee hee). As much as I like to visit the in laws, 100 Mile House is not a very motivating place for working out.

Bring on the New Year!

Angelique's Christmas Dinner

2011-12-21T06:45:00.000-08:00

'Tis the season to over eat and put on extra pounds. Many of us do not hold back at this time of year. It is very important to just treat ourselves and not go overboard.
Why not make a healthier Christmas dinner for you and your family this year?
Here is my dinner that I had for my friends just this past weekend.

Appetizers:

-smoked salmon
-crackers and cheese(not my choice)
-shrimp
-black bean, cucumber, tomato and avocado salad(thanks Crystal!)
-bruschetta(from Leona, really healthy and delicious)

Dinner:

-Herb spiced turkey rubbed with olive oil, thyme, rosemary, pepper, and stuffed with lemons, garlic and onions
-Mashed potatoes
-Grilled yams with olive oil and pepper
-BBQ green beans with olive oil, garlic and onions
-Homemade Savory Ezekiel bread stuffing(delicious) Recipe at bottom of page
-Homemade Apple and Cranberry sauce(sweetened with Stevia)

Dessert:

-Angelique's Lemon Snowballs: get recipe here:
http://www.musclebombshell.com/healthy-recipes/lemon-snowball-cookie
-Flourless chocolate chip cookies by Chocolate Covered Katie
Link: http://chocolatecoveredkatie.com/2011/08/30/flourless-chocolate-chip-cookies/
-Strawberry and Mango plate
Savoury Ezekiel Bread Stuffing

Ingredients

1 loaf Ezekiel bread, thawed and broken into bite-sized cubes

½ tsp dried thyme

1 tbsp fresh rosemary

1 tsp freshly ground black pepper

1/3 cup butter

1 large onion, chopped

2 cloves garlic, pressed or minced

1/2 cup dried apricots, chopped

10 pearl onions, peeled and quartered

1/2 cup fresh parsley, chopped
2 cups low-sodium chicken broth

Preparation

Place bread cubes in a large bowl. Mix in the thyme, rosemary, sage and pepper.
Melt butter spread in a large frying pan on medium heat. Add onions and garlic and sauté for 2 minutes. Cook for about 5 minutes.
Stir the onion mixture into the bowl containing the bread. Add the apricots, baby onions and parsley. Stir in the chicken broth.
Spoon the uncooked stuffing in a casserole dish and cover loosely with tin foil. Bake stuffing in an oven preheated to 325ºF / 160ºC. After 30 minutes, remove the foil and stir thoroughly. Bake for another 30 minutes uncovered.

Stay Fit on Vacation

2011-12-19T20:04:00.000-08:00

This is me working out in Punta Cana!

Here is my article on staying fit while on holidays. I will also be chatting about this on 103.9 The Juice Kelowna on Friday morning with Christy Farrell.

http://www.musclebombshell.com/angelique-kronebusch/staying-fit-on-vacation

Christy Farrell's Journey to the 2012 Western Canadians

2011-12-19T13:17:00.000-08:00

I have the pleasure to train 103.9 The Juice's very own Christy Farrell for the Western Canadians, which is in Kelowna May 2012. She will be competing in the Figure Medium category, and I am really excited to see her transformation. We are going to be doing a lot of fun videos and I will be a guest speaker 2x per month on 103.9 The Juice for their new health and fitness chats.

We are already working on a lot of things together at One Life, and hoping that this is going to be a smooth weight loss journey for Christy.

Follow Christy's journey here:

http://1039thejuice.com/events/christy_s_fitness_blog/

I will also be updating her status here as well. Christy is super fun and easy to train, even though she calls me the devil already haha. She is also a very fun morning show host, check her out!

This is going to be a fun ride, can't wait to see her shred up!

No Time for Working Out Workout

2011-12-14T07:15:00.000-08:00

The gym is getting more quiet as the holiday season approaches us. I find this so ridiculous how this happens every year. The gym is virtually dead in December, and when January hits, its a mess! Try to break this gym habit and continue to work out, even if its for a short amount of time.

Here is a quick workout that will get you sweating!

20 Jump Squats
20 Push ups
20 Bicycles
3 sets back to back no breaks

20 Step ups on each leg
20 Lateral bench hops(hold on to bench and jump over landing on other side of bench)
20 Mountain Climbers
3 sets back to back no breaks

10 Squat and shoulder press(with a bar or dumbbells, holding heavier weight)
20 Plank Rows(hold dumbbells in push up position, alternate lifting dumbbell up squeezing shoulder blade)
10 Burpees
3 sets back to back no breaks

20 Jumping Lunges(alternating legs)
10 Bicep Curls 10 Hammer Curls
20 Medicine Ball Slam(Bring medicine ball up above head and forcefully slam the ball down to floor. Repeat)
3 sets back to back no breaks

Have fun!

Operation Shrink Butt 2012

2011-12-12T15:00:00.000-08:00

Its all about the ass!

Now that I have your attention, I am talking about competitions, again. 2011 was a hard year for me with competitions, and very eye-opening. I learned a lot and realized that I need more work than I thought, especially in places that I didn't think I needed work. Like my butt.

Also as a trainer's perspective, I realize that as a woman who wants to lean down to extremely low body fat levels, you need lots of time! The standard in the bodybuilding world is 12 weeks, but this is an old school way of thinking. Most people need way longer to prep, and some prep for a whole year!

As an athlete who wants to pursue this and do well, time is my friend. It is the best thing we can give ourselves because things like hitting a plateau will happen. When these things happen, time is needed to tweak the diet so fat loss continues. This is a very hard thing to do, especially when the body is accustomed to competition diets.

Operation Shrink Butt is already in full effect for me, and pushing the prowler is going to be one of the key components. Also the dreaded Jacob's Ladder(puke).

Got my eye on Provincials June 30th 2012!

Your 21 Day Christmas Exercise Plan

2011-12-05T06:40:00.000-08:00

Today is exactly 21 days before Christmas, and there is no sense to put on the pre-Christmas weight! Just because there is an office party, or family get togethers, does not mean that you should lose all sense and drown yourself in cookies and egg nog.

Be the first of your friends and family to avoid putting on the pre-Christmas pounds this year, stay in shape!

Here is your 21 day Christmas exercise plan!

21. Sprinting intervals on treadmill: set the grade at 5%. Walk 1 minute and sprint 1 minute for 20 min.
20. Use skipping rope between sets
19. Hit all big muscle groups and superset them all
18. Join a new fun class at the gym
17. Add plyometrics into your leg routine
16. Hit the slopes!
15. Go for a walk with your family or a friend
14. Try intervals on the rowing machine. Set at 200 meters rowing super fast with 30 sec rest. 5-6 sets
13. Switch up your weight routine and try new and challenging things
12. Try out a running group for some outdoor activity
11. Say no to cookies and go for a power walk at lunch time instead
10. Take a spin class
9. Make up your own circuit with weights and cardio. Use a timer or gym boss for 30 sec circuits
8. First thing in the morning, do these 3 exercises 20 reps 3x, pushups, jump squats and bicycles
7. Use rowing machine between weight sets
6. Try a Zumba class(even if you don't like dancing. May be good to laugh at yourself)
5. Say no to all the office chocolates and do a 20 minute cardio circuit at the gym instead
4. Work on your least favorite exercises and learn to enjoy them
3. Play hooky at work and go snow shoeing with a friend(I did not say that!)
2. Do one of my sample living room workouts before hitting the road for Christmas
1. Do this before opening your gifts: 20 jumping jacks, 20 lunges, 20 mountain climbers 3x

Have a healthy and fit Christmas!

My Friend The Prowler

2011-11-27T22:50:00.000-08:00

I have decided to start incorporating different things into my exercise routine. I am thinking of starting up with Muay Thai, since I will be going to Thailand soon. Would be good to know a few moves before attending a Muay Thai gym!

I also decided a few times per week I will be pushing the prowler and climbing the horrible Jacob's ladder. I used to cringe at the thought of the prowler, but now I love it compared to the Jacob's ladder. Ick!!

Jacob's Ladder

Hopefully adding these different elements into my routine will help me to stay lean. I unfortunately have to get leaner for provincials and don't want to have to lose 10 pounds. It's too hard, especially when there is not too much to lose.

Nationals is in Vancouver next year, so I definitely want to qualify! Would be nice not to have to fly anywhere for Nationals and this is my chance. Excited to see what 2012 brings!

Its Been a While

2011-11-17T22:22:00.000-08:00

Wow it has been a while since my last post, I feel bad! I have been so busy lately between work and writing for Musclebombshell.com that I find it hard to be posting on my own blog lately!

Here's whats going on in my life.....

Started working part time at a new gym. Really love it there, and looking forward to the future with One Life Gym.

Writing for www.Musclebombshell.com has been really great, and getting a lot of experience and exposure.

Going to Thailand in 6 weeks, getting pretty excited, especially since winter decided to come early this year. Bleh!

Brought 6 girls to the Sandra Wickham Fall Classic, which turned out to be the biggest bodybuilding show in all of Canada this year. 3 of the girls placed, and 2 got 1st place in their division!

Been working on a lot of healthy recipes and looking into either publishing an e-book or a real book hopefully next year. E-book is much easier.

Working out a lot and trying new things. Have been incorporating MMA style classes lately. Its nice to change it up.

Been chatting with Magnum Nutraceuticals, they seem interested in me but only time will tell....

New website up! www.angeliquekronebusch.ca

I think this is all. Hoping to start making new YouTube videos soon and also more articles and recipes.

Food Addictions are Supersizing the World

2011-10-24T22:36:00.000-07:00

There is more and more talk about food addictions in todays society. Unfortunately this will continue since there is so much junk available for us to eat. Everywhere I turn there is a McDonalds or a Wendy's or some sort of fast way to eat food in a hurry.

The chemicals they add to these foods are highly addictive, and leave us wanting more. Its not just in fast food, its in chips, pop, candy, cookies, everything that we know are bad for us but we keep eating more and more of these foods.

We need to realize THIS IS NOT REAL FOOD!

You may feel good at the time that you are eating this food, but just like in the movie "Supersize Me", these chemical-filled foods will just have us wanting more and more everytime we eat it. We feel good while we eat it, then afterwards we feel sick and depressed. After a while, just like in this movie, weight gain and high blood pressure starts creeping up on us. Along with these fun side effects, obesity and diabetes could be around the corner.

The harsh side effects of diabetes is brutal, and I bet a lot of people don't even know what type 2 diabetes is. Here is a run down...

Type 2 diabetes is the most common type and nearly 80% of people with type 2 diabetes are overweight. In type 2 diabetes, the patient usually has a condition called insulin resistance, in which the pancreas produces enough insulin, but the body cannot use the insulin properly. This results in glucose building up in the blood. The symptoms may develop gradually, including nausea, fatigue, excessive thirst and urination, frequent infections, blurred vision, weight loss, and slow healing of infections.

Over time, high blood glucose levels can cause complications such as blindness, heart disease, kidney problems, nerve damage and erectile dysfunction. Fortunately, good diabetes care and management can prevent or delay the onset of these complications.

We all get lazy when it comes to food, but I rather get lazy with a can of tuna or scrambled eggs then put that other garbage in my body. I enjoy feeling and looking healthy, and I wouldn't sacrifice my body so I can eat pizza, french fries and ice cream everyday.

Sometimes food addictions come from being depressed. Sometimes these people don't even realize that they are depressed and sabotaging their health and bodies by eating bad food just so they can feel better for a short amount of time. Its unfortunate because a lot of these people will continue on and never seek the help that they need, and will never talk about it with anyone.

Its time that we all take control of food, and not allow food to take control of us. Ask yourself "what am I going to gain when I eat this bag of chips?" Will you survive if you don't eat that pint of ice cream? Yes you will, and most likely you will add a few years to your life if you don't eat this junk.

Fun Things In Life

2011-10-13T22:02:00.000-07:00

Lately I have been thinking about all the fun things that life has to offer. I am really wanting to experience new things. I am going to Thailand in January so this will be a start. I am hoping to cross a few things off my bucket list over there.

I am also going to do as many active things in Thailand, like snorkelling, zip lining and kayaking. I am excited to experience new things. This will definitely be one of my biggest trips!

I know I want to pet a baby elephant too. I just hope the animals are treated well, I have heard different things about this. Hopefully it will be a pleasant experience.

There are so many things to do in this world, and we all need to experience as much as we can. Take chances, learn new things and keep your mind open.

I love this World we live on, and I hope you all do too!

Prowler Push

2011-10-13T21:55:00.000-07:00

I don't really post youtube videos here, but I should. I do some fun things!

http://www.youtube.com/watch?v=JMhXacllz6I

Canadian Thanksgiving!

2011-10-06T00:23:00.000-07:00

This weekend is Canadian Thanksgiving! This year will be my 2nd annual Thanksgiving dinner at my place. I have ordered a vegetable fed, free run turkey from my butcher so very excited about that. I also have a menu planned out, but knowing me I will probably change it last minute.

I love Thanksgiving dinner! I love hanging out with my close friends and feeding all of them. I put lots of thought into my menu, and I incorporate as many healthy dishes as I can. Obviously will still have stuffing and basically will be the only unhealthy thing on the menu(little does everyone know haha).

Going to be playing around with a vegan dessert as well so should be interesting =)

Poor turkeys, thinking of them makes me want to go vegetarian.

Living Room Workout!

2011-10-01T15:58:00.000-07:00

I have been having an off day, and its so rainy here. Blah! But, what I am going to do is this workout, right now! I will post how long it took me after I finish up.

1. 50 Pushups
2. 50 Jump Squats
3. 20 Burpees
4. 20 Power Lunges
5. 50 Tricep Dips(on coffee table)
6. 50 Mountain Climbers
6. 20 Split Lunges(each leg, foot on coffee table)
7. 20 Burpees
8. 50 Skater Jumps
9. 50 Bicycles
10. 20 Burpees

I will start at 4pm

Never Take your Health for Granted

2011-09-27T22:50:00.000-07:00

Just found out tonight that a friend of mine has cancer. I instantly felt sick to my stomach. This is a disease that just disgusts me to my very core and wish that it did not exist.

The good news is that because of all the exercise, the muscles and bones in his body are really strong so there is high hope for him.

Don't take your health for granted. Keep your body as healthy and fit as possible. Exercise everyday and eat clean, wholesome foods with no additives, hormones or preservatives. You never know if this can happen to you, and you need your body healthy to fight disease off.

Keep fit

Angelique

Camping and Sabotage

2011-09-17T08:40:00.000-07:00

I was out at a lake the other weekend with my family. We didn't go camping but other members of my family did. Like usual I brought my own food- chicken, veggies and fruit- and very happy I did because all there was to eat was hot dogs and chips.

Funny how when we are around a "camping" atmosphere the first thing we want to drink is beer and eat chips and smore's. I did have some beer which I never do, and after when I thought about it, I realized how the beer was not great and a waste of calories. I tend to beat myself up about empty calories.

Walking around this lake resort, I started people watching. I noticed that a lot of these people were overweight and most of them either had alcohol in their hands or some sort of bad food. I went into the convenience store at the lake, and this store was filled with ice cream, candy and pop.

I started to think about all my camping trips I went on when I was a teenager and a young adult, and realized that this is what camping is all about - eating bad food and drinking. I thought about all the greasy breakfasts I have had while camping, the traditional greasy bacon and eggs. Then I thought about all the beer I used to drink and all the smore's I had eaten in the past. No wonder camping is sabotage on our bodies!

Just because you are enjoying the outdoors, does not mean you need to be sabotaging your body and health with greasy, sugary, processed foods. There is absolutely nothing wrong with packing fish, chicken, fruit and veggies on your camping trip. If you want to indulge in a drink or two, by all means do it, but again it is not an excuse to drink a case of beer to yourself. Not only are you ingesting empty calories and may wake up with regret, this can actually be dangerous. There are a lot of people who have drowned during their camping trips because of being drunk.

Even though I am not a big fan of "camping", next time I could try again and I will be planning on nature hikes and swimming. Enjoy nature and the beautiful things that surround you while on your camping trip and keep your hands out of the Doritos bag =)

Jamie Oliver's Mission

2011-09-14T08:54:00.000-07:00

Check out Jamie Oliver's video about food and the affects on our health and our children's health. Very eye opening. We definitely need to make a change in this world. What people do to themselves everyday is very heart breaking. Most children in this day and age don't even stand a chance.

http://www.ted.com/talks/jamie_oliver.html#.TmkczXZyKzJ.facebook

Fast and Fit in a Pinch

2011-09-13T07:46:00.000-07:00

Workouts can be fit in anytime and anywhere. I have worked out in hotel rooms, pool side, and even bathrooms(yes bathrooms). If you don't have a long time to workout, you can definitely bust out a hard workout in 45 minutes or less. You can do this in the gym or wherever you are!

Here is a sample:

Skip 100x
20 Squats, elbows to knees
20 Push ups
20 Reptiles, hold a plank on hands and toes, bring knee up to elbow. Repeat other side
3 sets

20 Power Lunge Jumps
20 Stationary Frog Jumps
20 Jumping Jacks
3 sets

Skip 100x
20 Plank Rows, holding weights in a plank position, alternate rowing up(you can do this with a water bottle too if you don't have weights. Just alternate the bottle between hands instead of holding on it)
20 Alternating lunges with Shoulder Press(again, no weights use a water bottle or anything you can press over your head)
20 Bench(or coffee table) Triceps Dips
3 sets

20 Skater Jumps(side to side, like a speed skater)
20 Burpees
20 Mountain Climbers

If you don't have a skipping rope, just jump in one spot. You can always modify some of these exercises, example keeping your feet on the floor for jump squats, or stepping back instead of jumping for the burpees, especially if you have knee problems because the jumping can affect the knees.

Have fun!

Training For Me

2011-09-03T13:05:00.000-07:00

I was asked a question the other day "what are you training for?" My answer was, "for me, just enjoying working out and having fun doing it".

I realized how great that felt to say that out loud! Not for a competition, not worried about putting on muscle in between competitions, just for me. That is the way it should be for everyone.

This summer I have been having fun doing all sorts of different activities, especially hiking around the Kelowna area. This city is very beautiful in the summer, surrounded by trees, lakes and mountains. The views at the top of the hikes are phenomenal. Makes me really appreciate where I live!

I have been training hard in the gym as well like I always do, since I love weight training and will never stop doing that. Weight training makes me feel strong and keeps me lean all year around!

Once per week I still run the stairs since it is another thing I enjoy doing outside. Hard work out but gets me outdoors!

Exercising should always be for you, not for that wedding in 1 month, or that beach vacation this winter. This is something everyone should make time for most days of the week. Keeps your body strong and healthy, and being healthy keeps you happy and makes life great. Always remember that.

Weight Loss and Family

2011-08-22T14:39:00.000-07:00

Let me ask you a question, how are you supposed to lose weight when you get no support at home?

I may sound a bit angry about this topic because I talk about this at least everyday with my clients at the gym. It frustrates me as well because I want them to reach their goals, but it's not possible at times when the people around them don't seem to care.

I also had a conversation today with a young client of mine about his family. He want to lose weight, and his family wants him to lose weight, but they continue to eat junk food around him and all they say is "you are not allowed to have this". Funny, hey?

What I mean is, how do you stick to clean eating when your family or your spouse is eating junk food at home right in front of you with no concern about your feelings? How are you supposed to resist temptation when it is brought in the house all the time? I bet there are many people out there have this happening right now, and you are angry at your family. I also bet there are a lot of people that will give in to temptation, then are angry with themselves and will not stop beating themselves up over screwing up again. It is a vicious and awful cycle of sabotage and feelings of defeat.

How do you try to fix this problem at home? When I say it is a problem, it really is. You have a goal of weight loss and your own family does not care and might think it is stupid. Why should you not care about your health just because they don't? That's not really fair.

Instead of ignoring the situation or having a big fight about it, sit down and talk about your goals and feelings. Tell your family that you really need help from them, and discuss how this is hard enough without all the temptation they bring around the house. If you approach it in a civilized manner, the situation should be easier to talk about.

Hopefully after approaching your family or your spouse, they are willing to understand you more and help a little. Hopefully when they see the positive changes in your health, they will be willing to make some changes too!

Leg Day!

2011-08-12T00:29:00.000-07:00

Wow I have been so busy lately with work and new projects and realized that I have not posted anything in a while. So today I will post my killer leg workout that I did with my friend Crystal.

Warm up on treadmill 5 minutes

Using the seated leg press: Glute kick backs, while standing, I had my chest against the chair and one foot on the platform of the seated leg press, extending leg all the way back and bringing it back to opposite knee. 12 reps(if you have a glute kick back machine, better option)

Leg Press

Split lunge jumps on bench: toe on bench, in lunge position, lower knee down and jump up as high as possible, 12 reps
3 sets

Split Lunge

Squats: at squat rack, 40lbs each side, 8 reps
3 sets

Squat Rack

Horizontal hack squat machine: 55lbs, one leg only, squat down and press up with power, foot jumping off platform. Land back in a one legged squat. 10 reps

Horizontal Hack Squat Machine

One leg seated hamstring curl: 45lbs, 8 reps 3 sets

Seated Hamstring Curl

One Leg dead lift: 30lbs, 8 reps

One Leg Dead lift

Walking lunges: holding 25lbs plates, 40-50 reps

Walking lunges

My Top 10 Fit Ladies!

2011-08-06T11:40:00.000-07:00

I posted about my top 10 fitness men, now I will post the ladies! Some of these women have been inspirational since the beginning of my fitness journey, some came a little later and a few inspired me just recently.

1. Erin Stern

Erin has been a favorite competitor of mine for a few years now. She started as a track athlete and build muscle naturally. She earned her IFBB Pro Card by winning the Overall Figure Championship at NPC Nationals in 2008, which was her third show. Erin captured her first title as the 2010 Olympia Figure Champion. She has a BA in Environmental Policy from UF, and is currently a Realtor, contest prep consultant, and a writer.

2. Gwen Stefani

This music artist, actress and producer was fit from the day I started listening to her music. She was always fit and always worked out and watched what she ate and at 42 years old she is a fit mom!

3. Jamie Eason

Its not a surprise that I am a fan of Jamie Eason. This girl has my dream job! She does it all, she writes and is a model for Oxygen Magazine and Bodybuilding.com, she travels to shows and she is always fit! She is also a breast cancer survivor which means a lot to me, cancer runs in my family and my mother is a breast cancer survivor as well.

4. Susan Lucci

This 65 year old Soap Opera icon is in fabulous shape and looks amazing! She has her own skin care line, and she has talked about how she works out every morning at 5am. Well, she is definitely doing something right!

5. Elisabeth Hasselbeck

This feisty talk show host on the view has recently earned my respect. I had no idea she was in such good shape. After being diagnosed with celiac disease, Elisabeth needed to revamp her diet to be gluten free. She has even written a New York Times best selling book on the topic called "The G-Free Diet: A Gluten Free Survival Guide". She has even come out with her own gluten-free protein bars called "Nogii bars". How cool is that?

6. Monica Brant

This figure icon and WBFF Pro has been an inspiration to me since I was 23 years old. She is one of the reasons I started working out and she also is the reason why I started competing. I had the pleasure of meeting her last year, she awarded me my 1st place trophy at the 2010 WBFF Alberta Championships and it was pretty cool!

7. Tosca Reno

This 52 year old fitness model, columnist and author of the "Eat Clean Diet" series is so amazing! She was in horrible shape when she met the owner of Oxygen Magazine, and she didn't get into shape until she was in her 40's. She proves that it is never too late to get in shape and get the body you want!

8. Madonna

Madonna is one fit mom! She has always kept her body in shape and still does at the age of 53 still has an amazing rock hard body! She has two kids and still looks youthful. Also, look at her arms they are amazing!

9. Marion Oczkowski

This woman is a really good friend of mine in Kelowna. She is 54 years old and in incredible shape! She has been working out hard and eating clean since she was 19 years old and never stopped. She did her first bodybuilding competition back in the 1980's, which inspired her to hold clinics at a local gym for women who wanted to learn more about health and fitness. She battled through a few major injuries that was supposed to leave her paralyzed and she fought her way back on her feet and back to the gym. She did her first figure show in 2010 and placed 3rd in figure masters! She is active every day, lifts heavy and eats clean and will never stop!

10. Jessica Biel

I became a huge fan of Jessica after I watched the movie "Blade Trinity". She became super buff for the movie, working out endless hours in the gym and learning martial arts for her kick ass role as a vampire slayer. Seriously check out her arms! Too bad Justin Timberlake for letting this hot buff girl get away =)

New Interview

2011-08-04T10:07:00.001-07:00

Check out my new interview on "Rate my Arms" they did a great job!

http://www.ratemyarms.com/interviews/fitness-model-competitor-angelique-kronebusch-talks-with-ratemyarms-com/

My Top Ten Fit Men

2011-08-01T20:19:00.000-07:00

I have done a few posts about fit women and who inspires me, I think its about time to list my top ten fit men and my reasons why I picked them!

1. Hugh Jackman

At 43 years old, this man is still in amazing shape and obviously takes care of himself. Just check out his shoulders and abs, wowee is all I got to say.

2. Mark Wahlberg

This is kind of a beat up picture of him filming "The Fighter" but at 40 years old, this guy never stopped working out since his "Marky Mark" days of dropping his pants. He did intense training for 3 years for this movie.

3. Obi Obadike

This fitness model and WBFF Pro always looks like this, no joke! I guess he has to when he is always landing magazine covers and doing photoshoots.

4. Georges St. Pierre

This Canadian born MMA athlete is in amazing shape all the time and his workouts are amazing! He is one of my favorite athletes and I love watching him perform in the octagon. The way he trains for his fights is pretty crazy intense and I love watching his youtube videos. He was bullied as a child and started to train in Kyokushin Karate at the age of 7 with his father to protect himself at school, and later took up wrestling and Brazilian Jiu-Jitsu. He continued his training as an adult and to pay off his training, he worked at a Montreal night club as a bouncer and also worked as a garbage man for 6 months. Now he is a pro mixed martial artist.
Check out this youtube video of GSP training for his UFC fight http://www.youtube.com/watch?v=vAY_rYOoZsI&feature=relmfu

5. Kendall Wood

This WBFF Pro and fitness model beat the odds at an early age. He has a serious illness but he fought his way to health. Now he is a huge inspiration in the fitness world and in amazing shape proving everyone wrong about his health.

6. Ryan Reynolds

This Canadian actor is always in shape. He was huge for Blade Trinity, but has let go of some of his size because this naturally lean man found it hard to eat 8 times per day to keep himself looking large. That's ok though, he still is amazing looking!

7. Greg Plitt

This man is probably one of the biggest fitness models in the world landing the most covers. He has never competed to prove himself and has an amazing career in the fitness industry.

8. Tommy Europe

This Canadian superstar has an amazing career to go along with his amazing body. I have trained with Tommy 3 times now and he is as sweet as he is hot! CFL athlete turned personal trainer has two T.V. shows, "The Last Ten Pounds Boot Camp" and "Bulging Brides" also has 2 books out, and he tours Canada with his Shred Camp and kicks people's butts all across our Country.

9. Will Smith

This 43 year old actor and producer sure is different from his "Fresh Prince of Bel-Air" days. He is in amazing shape and has been for years.

10. Dwayne "The Rock" Johnson

Last but definitely not least, Dwayne Johnson. He has been my favorite bodybuilder, actor and athlete for many, many years. I first noticed him back in his "WWE" days of dropping the "people's elbow" and his famous one liner of "you smell what the Rock is cooking" while lifting his one brow( I started to copy his one brow lift). This man came from nothing, then he had a 4 year stint with the NFL and CFL. After his short career with football, he became famous with his career in wrestling which lasted 8 years and later becoming an actor in some of my favorite movies like "Walking Tall", "Fast Five" and "Faster".

I decided to post 2 pictures of him since he is so bad ass looking ;)

New Athlete and Featured Writer for www.musclebombshell.com

2011-08-01T13:52:00.000-07:00

I am excited to announce that I will be one of the newest featured writers for musclebombshell.com!
Here is my athlete profile to check out.

http://www.musclebombshell.com/figure-athlete/angelique-kronebusch

Workout For July 30

2011-07-31T22:30:00.000-07:00

I had an awesome workout yesterday! I contemplated on doing a workout outdoors, but it was so hot and I really wanted to lift some weights.

Unassisted Close Grip Pull ups: 8 reps
Cable Cross Over: 30lbs, 6 reps
4 sets of each, back to back

2 sets on rowing machine, 200 meters with 30 seconds rest

One Arm Low Cable Row: 8 reps, 32.5lbs
20 Push ups
One Arm Cable Lateral Raises: 10lbs, 8 reps
4 sets of each, back to back

2 sets on rowing machine

Incline Dumbbell Chest Press: 30lbs, 10 reps
One Arm Dumbbell Row: 55lbs, 5 reps
Dumbbell Lateral Raises: 20lbs, 8 reps
Dumbbell Hammer Curls: 20lbs, 8 reps
4 sets of each, back to back

2 sets on rowing machine

Finished with a 15 minute walk on the treadmill on a 4% incline

Eating, Training and Loving Life

2011-07-29T22:25:00.000-07:00

I haven't posted in a while, just got back from holidays 6 days ago and trying to get back in the real world. Its almost August and I am trying to figure out where the time has gone! I am planning on packing in as much summer as I can with hikes, runs, stairs, kayaking, pool time and maybe a glass of wine or two on the patio.

Me on a hike in Kelowna

My workouts have been amazing and I feel a whole new sense of motivation, and my motivation is me. I just want to be fit, healthy and look ripped all the time and this is the first time I realize this is possible for me and everyone who tries.

BC Cherries

The Okanagan Valley has amazing fruit and right now I am enjoying cherries, nectarines, apples, apricots, blueberries, and strawberries. I love fruit and right now I can't get enough of it! I am thinking of making my healthy blueberry pie this weekend.....

The Okanagan also has amazing wines, and most of my favorites are from this area. We have some amazing wineries as well and I am planning on visiting a few this month, and also indulge a little. A glass or two is good enough for me on the weekend enjoying barbecued salmon and veggies!

View from Mission Hill Winery, West Kelowna, BC

I am hoping to have a few barbeque's with some good friends as well before the end of September. Anything on the barbecue tastes amazing to me, and the food is so healthy when you want it to be =)

BBQ Grapefruit

Enjoy Summer, the best time of the year. Pack in all the good times, memories and fun. Make the best of it!

View from Arrow Leaf Cellars, Lake Country BC

Cul de Sac Workout

2011-07-17T09:26:00.000-07:00

I am at my parents house in St. Jerome, Quebec and decided I would workout just outside their place in the cul de sac. It was quite challenging because it is really hot and humid out, but I finished my workout anyways.

3 sets:

10 stairs 10x taking 2 at a time
Walking lunges 100x
10 Power Push ups
50 Leap Frogs(in a squat, jump as far as possible and land in a squat)
10 Power Push ups
1 sprint around cul de sac
Side shuffles, 20x each side
Triceps Dips 20x

Only took a break after I was finished all the exercises

Made some healthy muffins for my family, blueberry and chocolate chip for my cute niece, Arielle =)

1 cup rolled oats
1.5 cups Quaker Natural Wheat Bran
.5 tsp baking powder
1 tsp vanilla
1 banana, mashed
1 egg
1 cup egg whites
.25 cup olive oil
2 tsp honey

Preheat oven to 375F. Mash the banana and add remaining wet ingredients. Add to dry ingredients and mix. If the mixture is too liquidy, add more oats or wheat bran. Split mixture in half, add frozen berries to one half and chocolate chips to other half. Bake 20-25 minutes or until set.

The chocolate chip muffins baked faster then the berry muffin so keep an eye on both. I will have to add the berries thawed next time, but the muffins were quite moist and everyone loved them, especially my niece!

Traveling and Healthy Eating

2011-07-13T23:42:00.000-07:00

I am going to be traveling soon and decided that I will pack more food with me this time. I really do not like airport food or airplane food. There are never any healthy options, and when you don't have healthy options then you are forced to make poor decisions with your food.

I will be packing chicken, which I froze so it will not spoil on my long flight. I will also be packing 2 different kinds of healthy flax muffins(recipe below). Also I will pack fruit and veggies to munch on when I am bored. I have a bad habit of munching when I am bored!

Mixed Berry Flax Muffins

Preheat oven to 375F

1/2 cup unsweetened apple sauce
1 1/4 cups egg whites
1 egg
1/4 cup olive oil

2 cups ground flax seeds
1/2 cup cocoa powder
1/2 tsp baking powder
1 tsp vanilla
2 scoops Now Stevia brand
1/2 tsp cinnamon

Frozen mixed berries

Mix all the wet ingredients together with a fork or a whisk. Add the dry ingredients and mix until just blended. Add the berries last and mix. Spray a muffin pan or line with muffin liners(I like using the silicon muffin pans the best, food does not stick and the metal pans sometimes peels if they are old). Bake 20-25 minutes until set in the middle.

Silicon Muffin Pan

Banana Cocoa Flax Muffins

The recipe is exactly like the first muffin recipe, except I substitute the apple sauce for 1 large ripe banana and I only add 1 cup of egg whites. I mash the banana then add the wet ingredients. Instead of berries you can add nuts or raisins, or if you really want to treat yourself you can add a few dark chocolate chips!

Bake the banana muffins for only 15 minutes as they are not as moist as the berry muffins.

So healthy, lots of fiber, protein and healthy fats and low in carbs!

Eat This not That Part 2

2011-07-12T13:51:00.000-07:00

Part 2 of eat this not that....

Stay away from the sugary fruit flavored candy filled with modified corn starch, gelatin and glucose syrup....

Satisfy your sweet tooth with real fruit instead!

Instead of greasy fries that have lots of calories and fat....

Why not make your own baked sweet potato fries?

2 tablespoons of Ranch dressing on your salad can be up to 150 calories and 16 grams of fat......

Why not pour your own dressing with balsamic vinegar and healthy fats like olive oil?

Instead of pre-made sugary iced tea on a hot summer day....

Why not make your own iced tea by brewing your favorite tea flavor and adding natural sweetener?

Don't waste your money on a bag of honey roasted almonds at the store, full of sugar and salt....

Make a big batch of oven roasted almonds at home with your own spices!

Cut Throat Fitness Industry

2011-07-11T13:45:00.000-07:00

Yesterday on facebook, I saw a big debate with fitness models and competitors in the industry. Without naming names, basically one fitness model who is about to compete was saying his friend is better and more marketable than another very well known and publicized fitness model. This started a huge debate about competitions and magazine covers which angered a few people, while other people just laughed it off as entertainment. When I read this long thread on facebook, it sounded to me that the person who started this whole thing was eating his words a bit at the end of this silly debate, and the point he was trying to bring across just sounded really dumb.

Made me start to think about the last 4 years of my life, and how I dedicated my time, money and energy to get a little bit ahead in this very cut throat industry. Some people get ahead instantly, while others like myself had to work very hard just to get a fraction of what others have done in a short amount of time.

What I would like to ask is, what makes a person think that they are better than someone else? Just because Joe Blow has a great set of abs, a nice smile and got awarded their pro card at their last competition does not make them a good person inside. I have seen a lot and heard a lot in the world of fitness competitions, and so many people let their achievements get to their heads. They start to think that they are quite wonderful, and that people should know who they are when they walk down the street. Unless Joe Blow is like Arnold Schwarzenegger who was awarded Mr. Universe at the mere age of 20 and went on to winning the Mr. Olympia title 7 times, and also went on with an amazing career of fitness modeling, acting and bodybuilding, most people would not know who Joe Blow was.

Arnold at Olympia Pumping up the Crowd

Jamie Eason is a great example of an accomplished fitness model and writer. She basically has my dream job. She live and breaths fitness and gets to share it with the world, writing articles for Robert Kennedy's Oxygen Magazine, plus being on the cover of this well known magazine 2-3x per year. She also writes articles and shares recipes on bodybuilding.com, and in my opinion she seems so real and not full of herself. She also does not have to compete anymore to prove herself in the fitness industry. She is a business woman and has promoted herself quite well, and now has an amazing career.

Jamie Eason on the Cover of Oxygen Magazine

I follow Jamie on twitter and facebook, and not once have I read her bragging about herself. She battled cancer at a young age, which turned her life around. She became healthy and fit, and now gets to show everyone in the world how she did it, and shows that it is possible to stay lean and healthy and still eat delicious food and enjoy life.

My point is that I feel as if a lot of fitness models have forgotten how hard it was to achieve their dream bodies. I feel as if they forgot how difficult it was to get to the point in their lives that they are on magazine covers, or writing fitness articles. I am not saying everyone is like this, but some are. Some people need to remember where they used to be and where they are now and use it to help others.

If I was in the position of some fitness models out there, I would be trying so hard to help others reach their goals. I would use my position to create awareness in the obesity crisis, and I would be on the government's butts about the horrible food that they allow to be served to the public. I would educate others on how important it is to eat healthy and to remain active, not only to look good but to be healthy and fight disease.

I try my hardest already at work, in my group fitness classes, on facebook and twitter and I write articles for free to various websites and blog my workouts and post healthy recipes. I want to help people with their goals, whether it is weight loss, building a lean physique, competing, or learning how to eat well. If I was in Jamie Eason's position, I would be doing exactly what she is doing now. Her articles and posts have helped me in the past and I am sure they are helping thousands of people everyday.

I will continue to write blogs about fitness, health and workouts and I will also continue to tweet and facebook about it. If I help only a handful of people, then I am doing a good job!

www.facebook.com/angeliquekronebusch

www.facebook.com/Angeliquefitness

www.twitter.com/MsFitBC

http://www.youtube.com/user/AngeliqueKrone

Weight Training for Fat Loss

2011-07-08T11:40:00.000-07:00

I was just reading the latest issue of Oxygen Magazine and was shocked to read an email sent by an angry girl called Meghan. Its cool that Oxygen and Robert Kennedy will post every email, but I wish they responded to her angry email for everyone to read, especially people just as confused and upset as Meghan.

This is what Meghan wrote:

"I hate to be so blunt about it, but lately I've come to the conclusion that Oxygen sucks! You say that exercise and a clean diet are the only ways to fat loss, but I've been runnning on the treadmill everyday and I still have a spare tire around my stomach. How do you explain that one? I'm so discouraged that I don't even want to try any of your weightlifting routines! If a treadmill doesn't help me, then what's the point of even trying? I'm fed up and disgusted with your magazine. Nothing you say can make me fit."

I will explain and hopefully Meghan may run into this blog one day.

You can't just do cardio! Cardio will make you a skinnier version of what you were before. Some girls are ok with this, but if you want to change the way your body looks and slim down your "spare tire" you have to train with weights. Weight training builds muscle, and the more muscle you have the less fat you will have. Muscle burns calories at a faster rate making a person's body leaner. Muscle also makes your metabolism faster which is the greatest thing in the world!

I have been reading Oxygen magazine for 11 years now, and this is the magazine that motivated me to make major changes in my life. I used to eat very poorly everyday, and I never exercised. I started gaining weight and I was very unhappy with my body and my life. I thank Oxygen magazine for the articles and weight training routines.

A mix of heavy weight training, cardio and clean eating has completely changed my life. Not only do I look better, I feel better, have more energy and finally have the 6 pack that I was dreaming of. I used to have a spare tire and that is completely gone now.

Also clean eating to me is not protein shakes and protein bars. Its whole foods that grow on trees and out of the ground, and also organic free run chicken and eggs, and wild caught fish. I avoid sugar as much as possible, and never eat fried foods or foods swimming in sauces and dressings.

These are the things that need to be done in order to get a lean and muscular physique, and you can't blame a magazine for your own failures. You have to try harder and make an effort, and never give up!

New Training for Femsport Women's All Strength and Fitness Challenge 2011

2011-07-05T16:49:00.000-07:00

I decided to try out the Femsport Women's All Strength and Fitness Challenge in Vancouver August 27th. It looks so fun and will be a nice change from being half naked on stage!

This competition is all about strength and endurance, which is just up my alley because I love training this way. I will be going to my trainer's gym so I can do things like flip tires, push the prowler and pull tires with a rope. On my own I will continue to do lots of stair running, also practise my box jumps, kettle bell swings and dead lifts.

This is going to be challenging training as well as helping me focus on building muscle and strength. I think this is exactly what I need to change my focus on different workouts and challenges.

Oh, and not to mention I will be pushing my car down the street once per week as well :)

My Car

New Goals

2011-07-05T06:11:00.000-07:00

I just competed at the WBFF Alberta Championships on the weekend and got my butt kicked. It was an eye opening experience for me because I realized how much work I actually need to get to the Pro Status that I am dreaming of.

As I waited in my line up looking at the girls I was about to compete against in the figure short category, I knew that I got my butt kicked before stepping on stage. Its not a bad attitude, or feeling nervous. I have done enough shows that I know what kind of body is going to take top 5 and I did not have it compared to the other girls.

I was not upset, like I said, it was an eye opening experience for me. I realized that I need to take time off from competing and put on major size before I even think of stepping on stage again. This was my 10th show, and I am no longer doing this as a goal, or doing this for fun. I am in it to win and I will not compete again until I believe I can take 1st place, overall and my pro card.

I had a lot of the same reactions from people like "oh the judges were blind" or "you have no fat, how can you lose?" It is not that simple. Basically I was not muscular enough or lean enough. Yes I was very lean, but I still was not lean enough against these other girls. I also need to put on a fair amount of muscle if I am going to continue with figure competitions.

I do not lie to myself or my clients that I train for shows, and that is why I am so honest with everyone about competitions. I know what the judges are looking for, and to have extra body fat on you is not going to get you in that top 3 spot, and possibly not in top 5.

Competing in bodybuilding is one of the hardest sports out there, not only physically but mentally. You are up on stage and getting judged by the way you look. People have a hard enough time going out in public without worrying about what others think of them, never mind going up on stage half naked and asking to be judged.

They pick apart every inch of your body, and if you do not look good enough in their eyes, you do not place. Simple as that. I can see why people get discouraged when they compete, it is very hard physically and emotionally.

I am actually OK and wish people would stop thinking I am absolutely upset and discouraged. I am not! Like I said this was very eye opening to me and I realize what I have to work on before I decide to step back on stage again. It is definitely going to take some time, and time is what I am going to have to give myself. Some things cannot be rushed in life, and this is one thing that definitely cannot be rushed.

Time to hit the weights!

Eat This Not That

2011-06-30T06:43:00.000-07:00

Easy ideas for anyone!

Instead of sugary cereal for breakfast....

Eat a bowl of rolled oats with fruit on top!

Instead of a huge bagel full of carbs.....

Choose a whole wheat tortilla for less calories and carbohydrates

Instead of peanut butter filled with sugar and hydrogenated oils....

Choose natural peanut butter, no sugar and no added oils

Instead of deep fried seafood full of uneccessary fats.....

Have fresh seafood and make your own cocktail sauce!

Instead of deep fried chicken wings which only 10 can have over 1200 calories.....

Barbeque up your own lean chicken breast

Instead of a bowl of ice cream filled with sugars and fats.....

Make homemade yogurt pops!
(Find recipe on my facebook page www.facebook.com/Angeliquefitness)

Sometimes Things Get Frustrating

2011-06-23T21:14:00.000-07:00

I have been sitting at home all day trying to figure out what is wrong with me. I have had a headache on and off for 2 weeks and today was the worst day yet. So bad that I took the day off from work and working out. I can barely keep my eyes open. The thought of eating protein made me sick, so I went off my competition diet and just stuck to fruit today which felt nice.

Seems like no matter how hard you try to stay healthy by eating right, drinking enough water, sleeping enough and exercising, there are always those days that you will feel like garbage. Today was that day for me.

I finally realized that it is my sinuses getting the better of me, eyes pounding, sinus cavities feel swollen right now. Not so fun! I guess this is the time of year though, especially for me since I am allergic to grass, pollen, trees and whatever else grows naturally from the ground. That is too bad since Summer is my favorite time of year!

I took today off and really do not feel bad about it. I need to learn to relax and not beat myself up over doing so. I will feel better and get over my allergies like I always do every year, and it won't stop me from enjoying the great outdoors. I am looking forward to hiking, running and anything else I can do outside!

Bring on Summer!

WBFF Alberta Championships

2011-06-23T10:29:00.000-07:00

I decided to do one more competition this year, the WBFF Alberta Championships in Calgary July 2nd! I did this show last year and won the figure short category. I am not expecting to win, but of course would be nice!

1st Place Figure Short WBFF 2010

I am leaner and harder than last year at this time so hopefully I have a good chance. I will be entering the Figure Short Category and the Fitness Model Short Category as well. I am excited that the WBFF finally split their Model categories in short and tall since last year I had to compete against over 50 girls in the Fitness Model category.

I will have a new bikini for the fitness model category as well as a theme outfit. Theme wear is usually a fun part of the competition!

I will start with depleting my body this Saturday as well as water loading. I will carb load starting on Thursday and fat load after cutting my water Friday night. I will also do a few different things this time around with my food which I will post after the competition.

9 days out!

Think Before You Eat

2011-06-20T14:42:00.000-07:00

You train hard everyday, sometimes twice per day you are doing some sort of physical activity either in the gym or outside. You love exercise and the feeling you get when you do. But there is one thing that you are not understanding...

"Why am I not losing weight?"

Are you thinking before you eat? Do you go home after a hard workout and eat 2 cups of white noodles loaded with cheese and sauce with your chicken? Or you do realize you are eating a big bag of chips but you figure "I just worked out for 2 hours, I can eat this!".

Too much noodles and cheese!

Stop and think for a minute before you eat your next meal. Is there too much food on your plate? Is it the right foods you are about to eat? Are you always eating junk food after your workouts?

This is not a good post workout snack!

If you think you are doing everything possible with your workouts to lose weight, then you have to think of your food. You are probably eating too much or simply making the wrong choices and using the excuse that you "just worked out". THIS IS NOT AN EXCUSE.

So healthy!

Think next time you are about to eat. Cut back on processed carbohydrates and fill up on more greens or fruits. Make wiser decisions and you will start losing that weight!

Great source of protein and healthy fats

Hockey is a Sport for True Canadians

2011-06-16T17:15:00.000-07:00

I enjoy hockey and have been a Vancouver Canucks fan since I was a little girl. I enjoyed watching hockey with my dad and enjoyed every game the Canucks played. Sometimes I would really take it to heart when they would lose, and I will always remember 1994 when the Vancouver Canucks lost game 7 of the Stanley Cup finals against the New York Rangers. I was absolutely mortified and upset, so upset I couldn't watch the regular season the following year.

In 1994 there were riots in Vancouver after the Canucks lost game 7. I did not think too much about it back then but did think about how silly people were to act this way, but really did not give it too much thought.

Finally the Vancouver Canucks make it to the Stanley Cup finals in 2011, and unfortunately they lose. I feel upset again but now that I am an adult, I realize it is not the end of the world. It really would have been nice for them to finally win the Stanley Cup. Unfortunately Vancouver has a repeat of 1994.

This picture is a disgrace to me and to a lot of Vancouver Canucks fans and Canadians everywhere. Now that I am an adult, I am totally humiliated over the actions of these so called "fans". I was upset too last night and I really did think that the Canucks would finally win the Stanley Cup. I have been waiting for this all my life, but I feel more upset about what these people did on the streets of downtown Vancouver.

These people are not real fans, this is just an excuse to act like complete jerks. One day these people will look back at their actions and feel like complete morons about it. Not only are they an embarrassment to the city of Vancouver, they are an embarrassment to BC, to Canada, to real Canuck fans and mostly to the Vancouver Canucks themselves. They worked hard all year to get to the Stanley Cup finals and this is how they get thanked.

This is just a game and it is not the end of the world. Yes I am a little upset still, but I am more upset with these ridiculous riots. This morning on the news, they announced that damages were estimated at 1 million dollars! Wow great job bunch of drunk idiots.

I feel bad for all the people who got stuck in the riots and couldn't get out, I feel bad for those who were injured and did not deserve it, I feel bad for people's damaged property, I feel bad for businesses that were looted and destroyed, and mostly I feel bad about calling these rioters Canadians.

Hockey is our beloved Canadian sport, lets keep it this way and remain civil with each other!

Go Canucks Go!

What IS Socially Acceptable?

2011-06-14T13:17:00.000-07:00

I had a few conversations in the last few days about social gatherings revolved around food and beverage. It seems like people think you are weird if you are not eating bad food or drinking alcohol. I believe in moderation and being choosy, and for me eating a big plate of chips with dip is not high on my list of food to eat.

If there are prawns, or chicken and some fruits and vegetables, I am going to reach for these foods first. Personally I rather eat real food, and chips with dip is not real food. Not only do I feel guilty, I feel sick to my stomach if I eat too many processed, fake foods.

Its not even the food that people are funny about, its the alcohol. If I do not have a drink in my hand I get asked so many stupid questions. Good thing is the people who do know me will ask if I am doing another competition.

My question is....

Since when do I have to feel like I need a drink in my hand to be socially accepted?

Lately I feel as if I should be feeling bad for my personal choices of staying healthy and fit. Even though I feel this way, I actually don't feel bad for my choices. I rather live a longer life then dieing of liver failure or a heart attack.

This year has been the year for me to have a few epiphanies about food. I usually have a cheat meal once per week and lately every time I chose something, it did not taste good and was not worth the extra fats, calories and sodium. I would feel angry about eating something that did not taste good. I would put so much effort into thinking of what my next cheat would be because I did not want to waste it on something that did not taste good. I would have another cheat meal and again, same thing! I finally realized to myself that the only foods that tastes good to me is clean and healthy foods.

Clean and healthy foods can be very satisfying and make your mouth happy. I always experiment with foods and recipes to figure out ways to make healthy recipes interesting. This to me is way better than what I was doing before. Not only is my stomach thanking me, but I feel better about it. Food dripping in grease and sodium is not my idea of a good time.

I went to dinner the other night at Cactus Club, and I didn't even order off the menu. I told the waitress I wanted a piece of salmon with nothing on it and some asparagus and green beans. I ordered 1 glass of red wine and that was my dinner. Honestly, the restaurant really doesn't care about these types of orders and it does not take them much to whip up a dinner like this. I enjoyed my glass of Merlot and that was my dinner. I felt good after and not heavy and bloated.

I love to go to social gatherings, but I do not enjoy having people in their 30's and 40's trying to convince me to do shots. This is what I enjoyed doing when I was in my early 20's, and seriously its time to grow up a bit. I don't enjoy being hung over for 2 days straight.

This summer I am planning on more outdoor activities hiking, kayaking, and I want to try rock climbing. These are things that I believe are going to make me enjoy summer more(and lay by the pool of course). I am going to try to convince my friends to do this as well.

You don't need to be drunk off your ass every weekend or shovelling high calorie foods down your throat to have a good time. There are many different things you can do with your life rather then making yourself unhealthy with the bad choices you make, and you can't enjoy life if you are obese, have heart problems or have to inject insulin all the time because you are diabetic.

Everything in moderation, and life will be so much more enjoyable!

Positive Focus on Weight Loss

2011-06-12T06:13:00.000-07:00

It is very common for people to focus on the negatives that come up instead of on the positives when it comes to weight loss. For example, you may beat yourself up for the fact that you splurged a little too much last night with your friends at the restaurant, but you ignore the fact that you had 5 days of great workouts and healthy eating before that.

You may focus on the fact that the scale didn’t go down at all this week, and not focus on the fact that you lost 8 pounds over the last month. You get caught up on what isn’t working well right now, rather than celebrating the fact that you changed your lifestyle to become fitter and healthier.

Maybe it’s your personality to look at things with a negative attitude. Maybe you’re just frustrated and impatient because you’re not getting the results you want overnight.

When you keep focusing on the negative your frustration builds up until you just give up and quit. You get to the point where you tell yourself "this is useless, I give up". Then you go out and eat a cheeseburger and fries. Then you feel even worse then before.

Weight loss should be looked at long term. Think about it, it took years to put on the weight, you can't expect it to come off in 2 weeks. Patience and persistence are key. Weight loss is hard work, and you have to put 100% effort and focus. Yes there will be slip ups and days that are not as good as others, but that is life and you will have to deal with the hard days when they come up. A longer, slower approach to weight loss that actually gets you to your happy, ideal weight is a thousands times better than starting and stopping over and over again for years to come.

Be proud of yourself for the “small wins”: 10 minutes extra cardio, passing on dessert, a half-pound lost in a week. This is critical because it’s really important to allow yourself to get into a genuine, positive state of mind and being proud of even a small accomplishment does this. It can shift your mood from negative to positive.

Always focus on the positive. Learn to turn the negative thoughts in your head in to positive thoughts, and you will be successful with your weight loss. Your goals can be achieved as long as you approach them the right way.

IDFA BC Classic

2011-06-07T22:18:00.000-07:00

I competed at the IDFA BC Classic this past weekend, and it was a fun show! The event organizers were really friendly and made everyone comfortable. I met some great people backstage and had some fun chats with some girls!

I ended up placing 2nd in Figure Open and 4th in Fitness Model Open. Great show, but I decided to change my plans for my competition season so stay tuned.....

Moms and Fitness

2011-05-28T13:18:00.000-07:00

I dedicate this blog post to Trina Dean and Becky Krenzel, you girls are #1 examples of how its done!

Trina

I have trained a lot of moms over the years, and most of them struggle to get in to shape or to find the time to balance their family lives and working out. I try my hardest to help them figure out how to find the time, or the effort to get their bodies back to pre-baby weight.

This is 100% possible for all mother's out there, and Trina and Becky are prime examples of this. Trina has a little boy that just turned 1 year old and Becky has two little girls that she is constantly juggling around. They STILL find the time to work out. Yes Trina was still on maternity leave, but she is going back to work soon and I have 100% faith in her that she will still work out and find the time to keep her fitness going. Becky is not on maternity leave, she runs an orchard with her husband, plus has two little girls that keep her very busy. Becky still finds time to work out and eat clean.

Its all about priorities, and I believe that you have to make yourself a priority. You cannot take care of your loved ones if you let yourself go. If you are sick all the time from poor nutrition and inactivity, who is going to take care of your children?

Becky

Most gyms have child care and every mom out there deserves to have 1 hour of her life to herself. Bring your child to the gym and go workout! Take a class or meet a trainer, whatever it takes. Really there are no excuses. Don't worry about your child either because if there is a problem, the person running the child minding will come find you! YOU should not feel bad about having 1 hour of your time to yourself.

Even if you feel as if you cannot afford a gym pass, find a friend who has a child and go for walks or runs. There are many women out there who go for power walks pushing their child in their stroller. You can even stop at a park and do push ups and step ups on a bench somewhere.

Make time for yourself, not only will you feel better and look better, your family will appreciate a fit and healthy mom for years to come!

Almost Show Time!

2011-05-27T22:00:00.000-07:00

Now its my turn! I decided to compete with the IDFA this year. I have had my eye on them for a while now and now they are coming to BC!

This year I will be going for my pro card with the IDFA and giving myself 2 chances with the IDFA BC Classic June 5th and the IDFA Capital Classic July 16th in Gatineau, Quebec. I will be competing in Figure and Fitness Model.

My family has never watched me compete since they all moved to Quebec, so this will be a first for them and this will also be my 10th show. Hopefully I make them all proud and finally win overall!

Water loading and carb depleting start for me this Sunday for the BC show.

Wish me luck!

2011 Western Canadians

2011-05-23T02:33:00.000-07:00

Finally May 21st came! I was so excited to watch all my girls on stage, after all the hard work I put them through and all the posing I made them do. After 12 weeks of intense training, dieting and practice, the day was finally here!

I felt extremely proud of them all yesterday, especially when 5 of my 7 girls placed top 5. They actually placed top 4 which was even better and more exciting!

Bikini Division

Crystal Raposo - 4th Place Bikini Short
Crystal came on board 7 weeks out after I approached her about doing this show. She decided to go for it and busted her butt giving 110% and she was amazing! She was shy at first, but up on stage she was a completely different girl, confident and sexy! I see great things in the competition world for Crystal, she is a natural and a beauty.

Tracy Rippel - 1st Place Bikini Medium I am very proud of Tracy, she came a long way and really stood out on stage!
She actually blew my mind when I was watching her up there! I did know she placed top 5 since she got first call outs, but I did not expect 1st place, so I was so happy and excited for her! I just can imagine what was going on in her head up there when she was announced the winner of her category :)
This was a goal for Tracy since her 20's and I was determined to get her to her goal of competing.

Andrea Mikkelson - 3rd Place Bikini Medium Tall
I approached Andrea about competing since I was training her for a while and she had made an amazing transformation with her body. She said "I could never get up there and walk in those heels!" Shortly after she then decided she would go for it. Well good thing she did, she absolutely rocked up there placing 3rd in a large class, and she was extemely confident!

Giselle Gaspar - Bikini Tall
Giselle was an absolute beauty up on stage, she had the walk and the attitude and has great potential to place top 5 at her next competition. I am excited to help her achieve this goal by the end of 2011.

Figure Division

Trina Dean - 3rd Place Figure Short
Trina had the whole package and great genetics, and I was a little shocked that she didn't win her category, but 3rd place for her first show is absolutely amazing! Trina just had a baby 1 year ago and this proves to all women out there that there is no excuse not to get your body back after having children. I am hoping she decides to go for BC Provincials and would love to train her again! This was a goal for her since she was in her 20's and I pushed her towards this goal because I had the same goal for a long time. I am absolutely thrilled that she decided to pursue her goal.

Becky Krenzel - 4th Place Figure Short

Becky is another example for all mothers out there, she has had 2 children and looks so amazing! Becky started at 9 weeks out and put muscle on her back and shoulders very quickly, which really quite stunned me how fast it came. She placed very well in a very hard class and I am so proud and excited for her! Becky will be continuing her training with me and we will be focusing on muscle mass and top 3 for next time!

Susie Willerth - Figure Masters
Susie had some tough competition in a very large Figure Masters class. She was very stunning in her red suit and looked completely ripped up there. Susie will be continuing her training with me and we will focus on building more muscle and placing top 5 for her next competition.

Great job girls! You all made me very proud!

Workout For Wednesday, May 18

2011-05-18T15:46:00.000-07:00

Only wanted to be at the gym today for 45 minutes since I am taking a work break this week, but still teaching my classes(bosu intervals tonight). I wanted to kick my butt and get out of there!

Close grip pullups 6-8 reps
Barbell bent over rows, 50lbs (at squat rack)
In and out jump squats 20 reps
3 sets back to back

One arm dumbbell row, 55lbs 6 reps
Over the bench hops(holding on to bench, both legs over) 20 reps
Side to side bench jumps(never know what to call this, one foot in middle of bench, other on floor, switching feet fast) 20 reps
3 sets back to back

At Free Motion Machine:
Low cable row, 37.5lbs 8 reps
Cable one arm lateral raises 10lbs, 8 reps
Frog jumps 15 reps(like a frog, I jumped across the gym for everyone to see)
Power lunges 20 reps
3 sets back to back

On knees, lat pull down 27.5lbs 8 reps
Dorthy jumps(my client Tracy came up with this one, didnt know what to call these, start in a squat, jump up and click heels together and land back in a squat) 15 reps
3 sets back to back

Dumbbell lateral raises 20lbs 8 reps 2 sets, last set 25lbs 6 reps
Straddle jumps on bench(straddle bench, jump high and land with both feet on bench) 10 reps
3 sets back to back

Shoulder press at squat rack 1st set with bar, 2nd and 3rd set with 7.5lbs each side 6 reps
You tube video http://www.youtube.com/watch?v=_iCHiohIk04
Star jumps 20 reps
3 sets

Walked on an incline on the treadmill for 15 minutes

You Are What You.....Drink?

2011-05-18T08:25:00.000-07:00

Everyone has heard the expression "You are what you eat" but we should also be saying "You are what you drink" with all the sugary, high caloric drinks that are on the market these days.

I got the inspiration to write this post because of a tweet posted by Susan Irby "The Bikini Chef" on Twitter. Follow her on Twitter www.twitter.com/thebikinichef her bio: Radio/Author/Chef/Speaker/Fitness lover, host Bikini Lifestyles on 790 KABC LA, 7-time author including Boost Your Metabolism, Substitute Yourself Skinny.

Susan posted a tweet wondering how much sugar and real fruit the new McCafe frozen strawberry lemonade had, so I decided to post "healthy" drinks that are served to the public which are not healthy at all, and actually fooling most of us thinking that we are drinking something that is good for us, because fruit is after all good for us, right?

Here are a few examples of McCafe smoothies:

McCafe small Strawberry Banana smoothie: 210 calories and 44 grams of sugar

With further research, I found out that the strawberry banana fruit blend is made by blending strawberry and banana fruit puree with water, sugar, and concentrated apple juice a well as several preservatives and thickening agents. This blend is mixed with low fat yogurt and ice.

McCafe Strawberry Lemonade Smoothie

McCafe 16oz Strawberry Lemonade smoothie: 270 calories and 67 grams of sugar

This drink is basically a slushy like the ones they serve at your local corner store. With further research on this new product, it is basically a strawberry syrup mixed with a lemon slush and voila! A strawberry lemon slushy just in time for summer! Let's bring on the weight gain for all the little children and unsuspecting parents out there. You might as well stick a straw in a bucket of sugar. Funny thing is people will still say "but this drink is fat free!" I rather eat the fat then drink this smoothie, because all the sugar is going to turn to fat anyways. This drink is nothing but a sugar bomb.

Unless you are getting water, tea or an americano through the drive through, nothing that comes to you through a window is good for you. Make your own smoothie at home and that way you will know what you are drinking.

Here are a couple of smoothie recipes I have tried in the past:

Strawberry Orange Smoothie Recipe

2 cups ripe or frozen strawberries

1/2cup plain low-fat yogurt
1/2 cup freshly squeezed orange juice
1 package stevia to sweeten
Ice cubes if needed

Blend all the ingredients together until smooth, you can add vanilla protein powder if you want extra protein.

Chocolate Coconut Smoothie

1/4 cup coconut milk
1/2 cup water
1/4 avocado
1 tablespoon of raw cacao
1 package stevia
Ice cubes

Blend until smooth, cocoa, coconut and avocado are all on the superfood list so this is a great and healthy treat! Add 1/2 a banana for added thickness or protein powder for extra protein.

Enjoy!

Workout for May 15

2011-05-15T22:03:00.000-07:00

Today I was fitting in my workout between a meeting at the gym and a posing session with my girls that are competing at the Western Canadians in Kelowna May 21st. They all look so great!

I only had 45 minutes so I wanted to make it as tough as possible. Using my gym boss I set the intervals at 30 seconds with a 10 second rest, doing 4 rounds of 3 different exercises with water breaks when the 4 rounds were over. This is what I did:

1st Round:

Skipping
Box Jumps (6 risers high for the step)
Over the Bench Pushups

2nd Round:

Skipping
Straddle Box Jumps (here is the youtube video, very first exercise http://www.youtube.com/watch?v=x_mKcGe7SgA)
Cable Alternating Rows, 20lbs moving arms fast

3rd Round:

Skipping
Sumo Squat and Lateral Raises with 12.5lbs
Power Lunges

I ended with some core exercises, like the ball plank and I was done!

Are You Fooling Yourself?

2011-05-03T13:28:00.000-07:00

I got this blog idea from fitness expert Heather Frey, owner of SmashFit.com. She always has inspiring quotes on twitter and facebook, and this one really made me think.

Note from Heather:

"You've hit an exasperating plateau! You're hitting your workouts, eating healthy, what gives?! It's not the healthified stuff, but be honest, what ELSE are you eating? Chances are you're doing a little fibbing to yourself about what, and how much, you're actually consuming. When your body starts getting in shape, it's sensitive to even small changes. Just 100-200 calories (of wrong food) can keep you from moving forward. Get brutally honest with yourself. The healthy is GREAT, but try cutting out the "ELSE"."

This note from Heather on her facebook page made me think of all the years of being a trainer, and how I hear the same thing all week about people hitting a plateau and they do not understand why. First thing I always ask is "how is your diet?". I either get 3 reactions:

1. Eyes to the floor
2. "Umm....its good...I think"
3. I swear I eat well, never cheat!

Usually the person is still not eating well or they just are not pushing themselves in the gym, or both. When I get to know my clients, I usually find out the real reason why they are not losing weight and not seeing the results they would like just from casual chatting.

1. The Weekend

The weekends are a time that a lot of people struggle. There are parties, barbecue's, and other functions where over indulgence happens. The best thing to do is avoid over indulging and pick the right foods. Fill your plate with lean meat and veggies, and have water with you at all times. I was just at a barbecue, and I kept my plate full with veggies after I ate, and had a water bottle with me at all times. People will eventually stop asking if you want dessert or a drink, which comes to my next point.

2. Alcohol

All week you are busting your butt in the gym and eating clean, then the weekend comes and it all goes down hill with your alcohol binging. Drink after drink, you forget how many calories you are drinking because you are now having fun. The next day when you wake up, not only do you feel like garbage, you are unmotivated, you miss your workout, and you realized you drank 2000 calories the night before. Talk about a goal sabotager.

3. Processed foods

Packaged, processed foods is my next topic. I have said this time and time again, if you have to unwrap it, it is not real food. Usually these foods are packed with hidden sugars and fats, along with the chemicals that are used to keep these foods fresh. If you think your protein bar is a good after workout snack, you may need to re-think this. For example, this is what I just found:

Myoplex Lite Bar:
Protein, fructose, corn syrup, polydextrose, rice flour, sugar, fractionated palm kernel oil

There are vitamins put in the bar if that even matters, but down the list I found:

High fructose corn syrup, fructooligosaccarides, maltodextrin, guar gum, malic acid, dextrose, titanium dioxide(color)
Some of these ingredients I can't even pronounce and they sound like parts for a car.

4. Carbohydrates

Are you over-eating carbohydrates? Maybe you are eating the wrong carbohydrates. I remember when I first started working out, my post workout meal would sometimes be 2 cups of raisin bran cereal because I thought it was good for me. I was eating 374 CALORIES just in the cereal alone, and also 720mg of SODIUM, 29 grams of SUGAR and 92 grams of CARBOHYDRATES. This is not healthy eating and will not help anyone lose weight. I eventually educated myself with proper foods, but I can see why people are confused as to what is healthy and what is not.

Are you eating clean carbohydrates, but just too many? Portion control is key when it comes to carbohydrates. Unless you are a huge bodybuilder, have an amazing metabolism or you want to put on mass, you should probably only consume 1/2 cup oatmeal instead of 2 cups, or only eat 4-5oz of yams or 1/2 a yam instead of 10oz or a whole one to yourself. You have to think about your goals, if you are a skinny guy starting out in the gym and you want to put on weight, eat lots of clean carbohydrates. If you need to lose weight, whether its 10 pounds or 80 pounds, you need to consider cutting back on your carbohydrates.

5. You are a picker

You are bored and start picking at food. You pick at the chocolate, you pick at the almonds and the peanut butter. Next thing you know, you picked at 200-300 calories. Oops! Keep yourself and your mind busy and stop with the bad picking habit. If you are bored, go for a walk, clean, play with your pet, do anything but pick at food. Just not worth it.

So next time you think or say "I don't know why I hit a plateau" think about the extras that you may be adding in your diet. Try to figure out ways to improve the weekends, or your portion sizes and you will eventually bust past that annoying plateau!

A Woman's Workout Guide for Lean Muscle

2011-05-02T14:09:00.000-07:00

More and more women these days want to build lean muscle on their bodies. Not only putting on muscle improves the way we look, muscle increases our metabolism, increases our general health and makes us strong.

There are so many great reasons to lift weights, and I can go on and on about it. In the past 11 years that I have been lift heavy weights, the transformation in my body and metabolism has been amazing.

If you are stuck about what to do in the gym, here is a great routine to get you started:

Monday: Back/Shoulders/Biceps
Tuesday: Chest/Triceps/Core
Wednesday: Legs
Thursday: off or cardio
Friday: Upper body
Saturday: Legs
Sunday: off

I am a firm believer of working out 1 muscle group 2x per week to achieve great results, and with this split you will have enough time to let your muscles recuperate before the next time you train them again. Cardio can be done everyday, but unless you are trying to lose weight, I wouldn't do it more than 3-4x per week so the focus can be putting on more muscle. I also recommend HIIT(high intensity interval training) on days that you want to do fast cardio before your weight training.

On your weight training days, your weight should be heavy enough to only perform 6-8 reps of each exercise. This is the best way to put on muscle fast, including a high protein diet for muscle growth and repair.

Here are some exercises I recommend to start with:

Back/Shoulders/Biceps

Assisted pull up machine
Seated Lat pull down
One arm dumbbell row
Standing cable row
Standing reverse dumbbell fly
Dumbbell lateral raises
Dumbbell shoulder press
Dumbbell bicep curls

One Arm Dumbbell Row

Seated Lat Pull Down

Chest/Triceps
Push ups
Dumbbell chest press
Standing cable chest fly
Triceps rope press down
Bench dips
Plank on ball

Bicycles

Dumbbell Chest Press

Legs

Stationary lunge
Bench step ups
Dumbbell squat
Straight legged dead lift
Hamstring ball curl in

Ball Hamstring Curl In

Step Up

This is a good start, especially if you have been lifting light weights for a while. If you have never lifted weights at all, I recommend starting with 3x per week full body routines, picking 1-2 exercises from each column for each muscle group.

Have fun working out!

Exercise pictures by Shapefit.com

Good Morning Workout 2: Gym Boss

2011-04-26T07:40:00.000-07:00

I decided to do a workout first thing again at home instead of the gym, since I feel like I live there already! I used the gym boss today at home, did 30 rounds of exercises with 30 second intervals and 10 seconds rest. This is what I did:

Warm up: alternating lunges 20x and squats 20x

Round 1, 3 sets

Jump Squats
Push ups
Skater Jumps

Round 2, 3 sets

Burpees
Jumping Jacks
Power Lunges

Round 3, 3 sets

High Knee run on the spot
Squat Jumps with heel kicks(squat down, jump up clicking heels together)
Triceps Dips(used coffee table)

Round 4, 3 sets

High Knee run on spot 30 seconds
Mountain Climbers 10 seconds
Did this sequence 3 times using the 10 seconds for mountain climbers

This took about 20 minutes with no breaks

Good Morning Workout

2011-04-23T07:13:00.000-07:00

I wanted to do a workout right away but not drive all the way to the gym to do it, so I did my first workout of the day as soon as I rolled out of bed.

I did 20 reps of each exercise in this order with no breaks, and went through them 3 times. I am not sure how long it took since I was still half asleep(lol), but it probably only took 15 minutes.

-alternating lunges
-jump squats
-jumping jacks
-mountain climbers
-pushups
-burpees
-dips on coffee table
-split squat using coffee table

This woke me up, broke a quick sweat, now I get to eat breakfast! Will be hitting the gym later ;)

I Want To Be Lean!

2011-04-22T07:19:00.000-07:00

These are the words I hear every single day with my job, "I want to be lean" or "how do you get lean?"

There are so many articles and blog posts about this very topic, and they all say the same thing, exercise and eat clean. Basically that is all there is to it, but the tough part is to apply this to every day life.

If you want to be lean, you HAVE to change your eating habits and exercise more, PERIOD! I have said this time and time again, there is no magic pill and no short cuts to getting, and staying lean. Popping fat burners and ephedrine is not going to help, and honestly, these pills can be damaging to your health.

First thing first, clean out your kitchen! I don't mean bleach your fridge out and put your dishes in the dishwasher, I mean clean the junk food out of your kitchen. Throw it away, it is no good to anyone anyways. Get rid of the chips, ice cream, cookies, processed junk like boxed macaroni and cheese, white bread and pasta, sugary bars and cereal and sugar laden juices and pop.

When you go shopping, these are the items you should shop for:

-fresh fruit and vegetables
-lean meat like chicken, turkey or buffalo
- fish like salmon, tuna, halibut
-clean carbohydrates like yams, sweet potato, squash and rolled oats
-healthy fats like avocado, flax seeds, olive oil
-eggs and egg whites
-almond milk or rice milk
-dried beans or canned beans

Try to hit the gym 4-5x per week if you workout regularily. Switch up your workouts, lift heavier weights, incorporate interval training, get that heart rate up!

If you are new at the gym, start slow 3x per week. Try a group class, test out the cardio equipment, hire a trainer for a few sessions to learn how to use equipment and learn how to exercise properly. Do not copy others around you because they may be doing things wrong themselves and you don't want to have an injury to set you back.

Have a "treat" meal once per week that is it. I call it a treat meal because that is all it should be, a treat. If you start having a treat meal every other day, you will not make any changes in your body. Food should be looked at as fuel and nourishment for your body, not as pleasure. Change the way you look at food. If I were to eat for pleasure, I would be eating cookies and chocolate all the time, but to me it is not worth the health consequences in the future thats for sure.

That is all there is to it to get a lean, fit physique. Trust me, I know what I am talking about, I have been doing this for 11 years. I build my body into what it is now with hard work, clean eating and determination. 11 years ago, I used to hate exercise and rather sit in front of the TV and eat chips, so if I can do it you can too!

Check out my youtube channel for workout tips:
http://www.youtube.com/user/AngeliqueKrone?feature=mhum

Workout for April 18

2011-04-19T13:23:00.000-07:00

1/2 hour continuous cardio on treadmill, 5% incline, 3.5 speed

Back/Chest/Shoulders Supersets

Close grip unassisted pullups 10x http://www.youtube.com/watch?v=0XR2ABJ1Yu8
Pushups 20 reps
3 sets back to back

Close grip seated pulldown 42.5lbs 6 reps
Seated row 22.5 8 reps
3 sets back to back

Dumbbell chest press on flat bench 40lbs, 6 reps
Dumbbell fly on incline bench 20lbs, 10 reps
Lateral raises 20lbs, 10 reps
3 sets back to back

T-Bar Row

T-bar rows 50lbs, 8 reps
Bent over rows at squat rack, 50lbs 8 reps
3 sets back to back

Smith machine chest press on incline bench, 50lbs 8 reps
One arm cable lateral raise, 7.5lbs, 8 reps
Standing barbell press at squat rack 8 reps http://www.youtube.com/watch?v=_iCHiohIk04
3 sets back to back

My top 10 Health and Fitness Favorites

2011-04-10T19:01:00.000-07:00

I have a list of things that I just love and can't live without, and I will share with everyone.

1. High Intensity Interval Training

I really do not like continuous cardio at all. The thought of walking on the treadmill or sitting on that bike is not only boring to me, it just feels plain useless. Unless you are seriously breaking a sweat, then most likely it is useless to you as well. I like to make my cardio sessions as short and as hard as possible.

I love running the Rutland stairs here in Kelowna! 20-25 minutes of intense cardio and you are done! Not only I break a sweat, I am shaky and my legs are toast afterwards. I feel like I really pushed myself hard when I run these stairs. The Rutland stairs are 106 steep, continuous stairs that totally kick your butt. I run these stairs and do lunges up them for 10 rounds.

Rowing Machine

I have a love/hate relationship with the rowing machine. I row as hard and as fast as possible for 1 minute straight with a 30 second rest in between for usually 5 rounds. The rowing machine kicks my butt more than the stairs for some reason, and I think its because I am so short with a short reach.

I also like to incorporate lots of plyometrics in my weight training sessions and also skipping.

2. Supplements

My favorites are BCAA(branched chain amino acids), Glutamine and Maca Root. I swear by the BCAA's, ever since I started taking them almost 2 years ago, I have put on muscle much faster than before. Our bodies do not absorb all the protein that we ingest, so it is a nice way to get all your amino acids in.

BCAA Supplement

Also I love Glutamine because not only does it help repair your muscle, helps with joint pain and keeps your immune system in check as well. I take a double dose of Glutamine, especially over winter when all the colds and flu's are going around.

Maca Root Supplement

Maca root is in a class all on its own. Maca root looks like a parsnip and is grown in the Andes of Peru and Bolivia. Maca increases energy without acting as a stimulant, and also is filled with amino acids, vitamin's A, B1, B2, B3, B12, C, D and E and minerals. Maca is also known to balance hormones in women and act as a libido enhancer.

3. Oatmeal

I love oatmeal! I rarely eat something different for breakfast. It feels like a comfort food for me, and it is nice to eat something warm when I get up in the morning. I love oatmeal with blueberries, cinnamon and stevia. I also like to make pancakes with oatmeal.

4. Food Scale

This is my exact food scale!

I love my food scale! Keeps me in line with my protein and carbohydrate intake. It is nice to know how much I am eating instead of eyeballing my food. I use it all the time.

5. Gym Boss Interval Timer

I just got this and cannot believe I didn't purchase this before! It is so great and mindless to use. You can strap it on your arm or clip it on your shirt. So great to use for interval training without having to look at a watch or the clock.

6. Lululemon

I have shopped at Lululemon for 11 years now. I love their clothes. They are comfortable, fashionable and they last! I have shopped at many different places for work out clothes and have not found too many that last as long as Lululemon. Only problem is staying off the Lululemon website since they have free shipping.....

7. Johnny's Meats

There are two Johnny's Meats in Kelowna, and I love shopping there because their chicken and turkey is free range. Food these days can be quite questionable and I have decided that I will not buy anymore meat that is not free range or pumped with hormones.

8. Acupuncture

I am amazed on how much acupuncture has helped me this year. It has cleared up all my injuries. I was told by a health professional that I would not be able to work my shoulders ever again because they are injured. I went to acupuncture hoping for a cure and I got it. My muscles in my shoulders were just over used and tight, and just with one session my shoulders were cured! I went a few more times for maintenance and have gone for some other treatments as well and have never been disappointed. I am now stronger than ever and can lift heavier than before. It is uncomfortable, especially if you do have an injury but it is well worth it. In Kelowna I recommend Paula at Brix Family Chiropractic.

9. Ipod

I cannot live without my Ipod and if I were to lose it tomorrow, I would just go and buy another one right away. Not only is it for my own workouts, I have all my group fitness music on there. So if I did lose it, I would feel quite lost and freaked out, lol!

10. Weight Training

Last but definitely not the least, I love love LOVE weight training! I would never stop ever! I love the feeling of lifting heavy and getting stronger. I love the way weight training has sculpted my body over the years and made me lean. Weight training is the key to increasing your metabolism and also building muscle and overall keeping your body healthy. And girls, you won't get bulky by lifting weights, I am proof of this!

Gym Boss Workout

2011-04-10T07:14:00.000-07:00

I was wanting to purchase a gym boss for a while, I did and I love it! I wish I got it before! Its sure handy to use without having to use a watch to time yourself, especially when you are having a hard workout and you can't think properly, lol!

There were 3 of us girls working out together, so I set the gymboss to 30 second intervals with a 10 second rest, basically enough time to switch exercises. We did 5 rounds of 3 exercises and 3 sets each.

1. lateral jumps over step, pushups, weighted jump squat/shoulder press
2. cable alternating rows, burpees, squat/lateral raises
3. power pushups, plank rows, alternating power lunges
4. inverted smith machine pullup, over bench hops, sumo squats
5. Bruce Lee abs, bench dips, over bench foot switch hops

I know a lot of these exercises do not make sense, but I am planning on making more youtube videos using my gym boss. Stay tuned!

All About Breakfast!

2011-04-08T14:04:00.000-07:00

Breakfast is my favorite meal of the day! I have always enjoyed breakfast. Breakfast is exactly what it means, break-your-fast. Your body has fasted all night, so when you wake up, it is so important to feed your body the right nutrients it needs to kick start your metabolism and day!

Here are some great breakfast ideas:

1. Rolled oats with fruit and eggs: this is my favorite thing to eat in the morning, a hot bowl of oatmeal! Not that instant stuff you buy in a box, the real rolled oats that come in a big package. All I do is heat it up in the microwave with some water, add stevia to sweeten and top with cinnamon and blueberries! I also like to have a couple of fried or hard boiled eggs for added protein.

2. Chicken and egg white omlete with veggies: basically you dump your egg whites in a pan and add chopped chicken, whatever veggies you desire, flip and serve. Add some chopped avocado on top for some heart healthy fats!

3. Whole grain or ezekiel bread with natural peanut butter or almond butter: I do not eat bread too often, but if I do, I love my natural peanut butter on top! If you are not a peanut fan, top with some heart healthy natural almond butter packed with fiber and vitamin E.

4. Cottage cheese with fruit: I rather eat the dry cottage cheese because I don't like the creamy kind, but cottage cheese is a great alternative for breakfast. Packed with protein and calcium, add some blueberries, strawberries and some banana and you have a delicious breakfast that tastes more like dessert!

5. Oatmeal pancakes: this is a favorite in the bodybuilding world. This is how I make mine, in a blender I blend 1/2 cup rolled oats, 1/2 cup egg whites, 1tbsp unsweetened apple sauce, 1tbsp cocoa powder, cinnamon, stevia and flaxseeds. Heat a pancake pan and spray with non stick cooking spray. Drop batter by the tablespoon full or make one big pancake. Fry 2 minutes on one side and about 1 minute on the other side. Top with apple sauce, or a home made fruit sauce!

6. Smoothie: make a healthy smoothie for breakfast with 1 cup almond milk or hemp milk, 1/2 banana, 1/2 cup blueberries, spinach, 1/2 cup egg whites and ice. Don't add too many liquids or you will have a very runny smoothie! You can add some protein powder if you like added protein.

7. Fried eggs and yam hashbrowns: make your weekend eggs and hashbrowns a little more healthy with yams! I love yams and one of my favortie healthy carbohydrates. So natural and good for you! Microwave them first until almost done and cut in cubes, fry them up with olive oil and add pepper and other spices. Yummy!!

Hope this gives some of you some great ideas!

Angelique Vs. Food

2011-04-06T13:16:00.000-07:00

This blog is inspired by "Man Vs. Food", except its "Angelique Vs. Food". Fighting unhealthy food!

This blog is also inspired by the famous "Pizza Bomb" or "Heart Attack in a Box" picture that I posted on my fan page last night. I can not believe the crazyness of food these days that are contributing to the obesity epidemic that is going on right now. The sad thing is that people either don't care, not educated or just plain lazy. This needs to stop! People need to take control of their lives and stop killing themselves with food!

Pizza Bomb

A facebook friend named Igor posted this picture first, so I wanted to share it on my fan page. I have not seen it yet, but I need to see it for myself. Igor posted something quite amusing, but very blunt and to the point. He had a brief discussion with a man in the grocery store about this pizza dinner, and it went like this:

Igor: One guy stopped behind me as I snapped this photo

Man in store: "Wow! Isn't that a great deal? Two for the price of one!"

Igor: I turned to him, and said: "Sir, I like your logic. Two bullet holes to the head, for the price of one ... that's a ...great deal too!"

He just stopped for a moment, with a blank stare, and then quickly walked away.

This man probably thought that Igor was crazy, but Igor is right. This is not a good deal and should not be served at the dinner table to your kids. What is the world doing to themselves? Does the government care? No they don't or they wouldn't allow this kind of food to be sold.

1 slice of the supreme pizza is 360 calories, 17 grams of fat, 840mg of sodium. 1 cookie, 90 calories, 4.5 grams of fat, 80mg of sodium. Who only has one slice of pizza and one cookie?

Deep Fried Cheese Burger

Next is the deep fried burger I just found. Does this even look appealing? Yuck

Deep Fried Butter

How about deep fried butter on a stick? Wow, I feel my heart clogging just looking at this picture.

Fried Cheese Melt

How about Denny's fried cheese melt? I didn't even know this existed. But I maybe go to Denny's once every two years.....basically deep fried cheese sticks made into a grilled cheese sandwich with more cheese. Just in the sandwich alone is 1400 calories, then you eat the fries and have a drink on top of that.

Krispy Creme Burger

How about the famous Krispy Kreme Burger that made the big headlines last year? How many calories is this again? Oh yes, 1500 calories. That is what I eat in a day!

Lasagna sandwich? Who the heck comes up with this stuff?? Blah!

Man Vs. Food

How about this sandwich? This is from Man Vs. Food. What is this called anyways? Probably the "Diabetes Heart Clogger".

We need to stop this crazy madness of unhealthy eating. People are having heart attacks and dying at a younger age these days. Children should not be on high blood pressure medication. 10 year olds should not weigh more than me. Parents need to start cooking whole, healthy foods at home and give their children good habits so the next generation is not worse than this generation.

Now this looks like a healthy dinner!

Or this! Looks so good, chicken and yams!

Eat well and take care of yourself and your family

New Competition Diet

2011-04-05T22:32:00.000-07:00

My competition diet has changed because my body is losing weight too slowly. My trainer and I discussed things today and we decided to try the high fat, low carbohydrate diet to see how this reacts with my body. I started today, and let me tell you, I love the extra fats! Yum!
I also decided to post this blog since their has been accusations about me being anorexic and how I promote anorexia. Anyone that knows me knows that this is not true at all. This is so far from the truth its crazy! I have helped people through anorexia before, and have helped others live a healthier lifestyle and they are happier with their bodies because of the lifestyle change.

Anyways, back on the new diet. This is basically what it will look like:

Meal one: 1/3 cup rolled oats, 1 cup blueberries, 1-2 whole eggs, 3/4 cup egg whites
Meal two: 4oz chicken with spinach, asparagus, 1 tbsp olive oil and balsamic vinegar
Meal three: 1 can wild sockeye salmon with asparagus and green beans
Meal four: 4oz chicken with spinach, asparagus, 1tbsp olive oil and balsamic
Meal five: 1 egg with 1/2 cup egg whites made into an omelet, with veggies
Meal six: 4oz chicken, same as above

This meal plan is around 1500 calories.Yes it is repetitive, but after all, I am trying to lean out for my next show so food is not as exciting as my off season diet which includes peanut butter, yams, and chocolate lol!

Hopefully I see some results the next few weeks!

My Experience at My First Competition

2011-04-04T10:44:00.000-07:00

This year I will be doing my 9th and 10th competition in 4 years! Crazy! I can't believe I have done this many and how passionate I am about it. Not only am I competing against so many great people, it is a personal competition against myself.

I grew up a very shy girl, not liking the spotlight of any kind. I wore frumpy baggy clothes in high school because I did not like people looking at my body, and felt uncomfortable if guys could see my butt. I barely smiled and ended up being quite the loner at times, rather hang out on my own then with other people.

First Fitness Shoot with Sonia Photography

In my 20's I became obsessed with Oxygen Magazine and decided to start working out at the gym to try to build muscle, and I would dream of being like one of those girls in the magazine, so muscular and up on stage showing off all their hard work. As much as I dreamed of it, I never thought I would do it and never thought my body would get that way. Even though I felt this way, I continued to work out hard 5-6 times per week.

Monica Brant on an old issue of Oxygen, still one of my favorite competitors!

In 2008 is when I decided to compete, basically throwing myself into in and really having no idea what I was doing. January of 2008 I started googling competitions and found Fame West in March and right then and there signed up for the show. I couldn't believe I just did that! I remember staring at the computer screen thinking "what did I just do?" After a few minutes, I went into the kitchen and told my husband, "I just signed up for a fitness model and bikini competition in Vancouver at the end of March!" My husband just said, "ok..." sounding unsure, lol.

Right away I hit the gym extra hard, lifting heavier weights and doing more cardio. I started eating about 1200 calories right away, which was hard because I usually eat 1500-1800 everyday. I still ate cereal at night 4 years ago, lol!! So my diet was completely changed and I had 2 months to lean out.

It was so hard for me, I felt cranky and upset. I really did not know what I was doing and did not know anyone who could help me or give me guidance. I researched the internet but did not know what to look for. I knew what I needed for the show and that was it. I ordered 2 swimsuits from Victoria Secret and found clear shoes in some random store somewhere in town, which were not high enough.

I remember one evening I had a slip up with my diet and was so hard on myself(hence my cheat meals now which keep me sane). I ate too much carbs and drank red wine with my friends. Now I look back at that and I know why I felt this way, not enough fats in my diet made me cranky and sluggish, and too much deprivation made me feel crazy.

Wine, my nemisis!

Finally the day came, and we drove to North Vancouver for the registration meeting. I was so nervous! I got there and saw so many ripped and tanned people and thought to myself "I do not look like this!"

I signed up for a camp, and remember Fatima, who was running this camp, she says to me "You are not dark enough, I hope you have some protan". I was like "no...what is protan?" Well, we sure had an interesting night, driving around downtown Vancouver to a few supplement places looking for this "Protan". My poor husband, he was painting me until 2am!

Basically I only practiced posing at this camp and that was it. I had no idea how important it was to practice posing and walking. I practice all the time now, even when I brush my teeth haha!!

Day of the show, I arrived backstage and it was so intimidating. So many girls in one room and so many were so ripped with these amazing bikinis and suits. I felt so out of place. I did find a few girls to talk to, and I had no idea about water loading and depleting, diuretics and all that stuff. I was freaked out!!

First Show-Fitness Model Round

I was in line backstage and I was thinking "I am not prepared for this". I remember I finally got on stage and just basically did whatever. Not really sure if it looked good, but I did it. I bombed the fitness model round. By the time the bikini round came, I did not care anymore. I must have been more relaxed looking because I did much better and found out later that I placed 7th out of 21 girls.

First Show- Bikini Round

When everything was over, I was upset but at the same time I was determined to do this again and do better! I ended up learning so much through other competitors and on the internet, and getting help with my diet from a company in the US. Eventually I figured out what worked with my body on my own and learned what not to do! I started competing in Figure, which I just love to this day, and had help from my trainer Sean Hawthorne on how to pose. He also kicks my butt from time to time.

I started placing well by my 4th show, which was my most memorable time. I placed 2nd in Fitness Model at the Fame Nationals in 2009 and cried like a baby, lol! The judge who awarded me asked me "are you ok?" and I said "yes, just happy!" I was very happy, I worked so hard and practiced so much.

Fame Nationals 2009- 2nd Place Fitness Model

Last year finally got a 1st place! Yay me! 1st place Figure short at the WBFF Alberta Championships. It felt unreal, like it was not happening. I couldn't believe I placed 1st!

I have different plans for this year, and different goals. I have come a long way from a shy girl that didn't like being looked at to this woman who embraces her body and is proud of all the hard work and dedication I have.

1st Place Figure Short-WBFF 2010

I finally realize that I am one of those girls in the magazines! It is amazing how my body has transformed in the last 4 years of lifting heavy, the right supplements and hours and hours at the gym. I never gave up, never got discouraged and never wanted to quit.

Now I am guiding others on how to compete and started my first figure and bikini camp this year for the Western Canadians, prepping other girls how to walk, pose, and everything else they need to know. I also decided to start a new name for my company called "Team Extreme Bodies Contest Prep" for those out there that are serious about competition prep.

Can't wait to compete again this year! I will announce my shows soon, until then I will be training hard and eating clean!

All about Omegas

2011-04-02T23:40:00.000-07:00

Most people know that Omegas are good for you. Some of you take the supplements because you know this, but not sure why Omegas are good for you or what they do. Here are a few examples I found that is useful information and to the point.

Omega-3

Research on the health benefits of omega-3 fatty acid have shown that it may be useful for supporting the following conditions:

Asthma

Diabetes

Arthritis

Osteoporosis

Some Cancers

Skin Disorders

High Cholesterol

High Blood Pressure

Attention Disorders

Depressive Disorders

Macular Degeneration

Digestive Difficulties

Omega-3 Fatty Acids are found naturally in these foods:

Atlantic Salmon or Herring 3 ounces cooked 1.9 grams

Blue Fin Tuna 3 ounces cooked 1.5 grams

Sardines, canned 3 oz. in tomato sauce 1.5 grams

Anchovies, canned 2 ounces drained 1.2 grams

Atlantic Mackerel 3 ounces cooked 1.15 grams

Salmon, canned 3 ounces drained 1.0 gram

Swordfish 3 ounces cooked 0.9 gram

Sea Bass (mixed species) 3 ounces cooked 0.65 gram

Tuna, white meat canned 3 ounces drained 0.5 gram

Sole, Flounder, Mussels 3 ounces cooked 0.4 gram

Wild Catfish, crabmeat, clams 3 ounces cooked/steamed 0.3 gram

Prawns 6 pieces 0.15 gram

Altantic Cod, Lobster 3 ounces cooked/steamed 0.15 gram

Trout, Orange roughy 3 ounces cooked <0.1 gram

Omega-6

Health benefits of Omega-6 fatty acids:

Reduces the aches and pains of rheumatoid arthritis

Relieves the discomforts of PMS, endometriosis, and fibrocystic breasts

Reduces the symptoms of eczema and psoriasis

Clears up acne and rosacea

Prevents and improves diabetic neuropathy

Aids in cancer treatment

Although Omega 6 is generally classed as pro-inflammatory, when sourced dietetically, has anti-inflammatory properties. It can also help the bloating and pain associated with PMS. It also maintains healthy skin, hair and nails.

Omega 3 and Omega 6 interact with each other so the balance between them is crucial for good health.

Omega-6 fatty acids are found naturally in:

Kale

Olive Oil

Wheatgerm

Flaxseeds

Grapeseeds

Pistachios

Sesame Oil

Hempseed Oil

Pumpkin Seeds

Chia Seed Oil

Safflower Oil

Sunflower Oil

Cottonseed Oil

Raw Nuts and Seeds

Omega-9

Omega-9 fatty acid plays a role in preventing heart disease by lowering cholesterol levels. Other benefits of omega 9 are that it reduces hardening of the arteries and improves immune function.

Omega-9 fatty acids are also found naturally in:

Avocados

Pecans

Cashews

Almonds

Hazelnuts

Pistachios

Macadamia Nuts

Chia Seed Oil

Olives and Olive Oil

Healthy Foods Around 100 Calories or Less

2011-03-28T23:00:00.000-07:00

Here is a example of healthy foods around 100 calories or less. All you have to do is mix and match for your next snack or meal!

Fruit
1 medium banana 105 calories

1 large red delicious apple 90 calories

1 medium pear 100 calories

2 cups strawberries 100 calories

1 ½ cups blueberries 105 calories

Complex Carbohydrates

Ryvita Crackers 2 slices light rye 80 calories

3 plain brown rice cakes 105 calories

Walmart life balance whole wheat tortilla 110 calories

½ cup brown rice 109 calories

All Bran Buds 30 g 70 calories

1 cup cheerios 100 calories

¼ cup dry oatmeal plain 75 calories

My Favorite Breakfast!

1 medium sized sweet potato 2”diameter, 5”long 103 calories

3 oz yams 100 calories

Yams is one of my favorite foods, you can make so much with them!

Protein

3 oz chicken breast 94 calories

3 oz halibut 119 calories

3 oz or 85 g canned tuna 99 calories

1 large egg 90 calories

½ cup dairyland cottage cheese 75 calories

Fats

Mmmm....

1 tbsp natural almond or peanut butter 90 calories

15 almonds 102 calories

2 tbsp flax seeds 93 calories

Fame West 2011 ~Jen Klimek

2011-03-27T16:46:00.000-07:00

I went to Fame West last night to support my client Jen Klimek who I had been training since October for this show. It was weird not being on stage, and this was where it all started for me back in 2008.

After all the hard work, Jen looked amazing and transformed her body completely! She went from a cardio queen to pushing heavy weight in the gym, putting on good muscle on her small frame. Good job Jenny!

Jen before Fame West

She was the perfect person to work with, soaking in every detail and putting all her time and effort in the gym with her training and her diet no matter how hard it got or how much she craved other foods. She never complained once to me and just did exactly what I told her to do with a very relaxed attitude about the whole experience. She seemed a little shy to me at first, but sure shined up there on stage with confidence, attitude and looking just as sexy and fit as the other girls. She definitely deserved to be up on stage, and I see a great future in the competition world for Jen if she decides to continue. Congratulations girl!

Jen March 26th 2011

11 Years of Training and Still Going!

2011-03-25T06:20:00.000-07:00

This year will be 11 years of continuous training for me! Over a decade ago(wow makes me sound old) I started training at the age of 23 because I realized I needed to do something for my health. I have talked about this quite a few times over the past few years, but people need to realize that I did not look like this before, and the way I look now is 11 years of hard work, dedication, motivation, determination and eating clean.

The biggest struggle for me was figuring out how to eat right, and I did this all by myself through research online and reading lots of fitness magazines. Now it is so easy for me and I do not have to think about how or what to eat, and over the years I have my favorite clean eating foods like oatmeal, yams, blueberries and egg whites.

My body was not genetically muscular, and for the first 5-6 years of training, my body developed muscles easily in certain areas like my biceps, triceps and quadriceps, everything else came with extremely hard work and a lot of hours spent in the gym lifting heavy and training hard.

I am writing this blog to remind myself how much hard work I have put into my body and how grateful I am to have achieved the look that I wanted when I started training 11 years ago. I am also writing this blog to remind others that this is possible to achieve with lots of hard work and dedication, and the biggest thing is to never give up. You CANNOT expect results in 1-2 months when it took me 6 years to even achieve half of what I look like right now.

First Competition 2008

I was 23 years old when I picked up my first Oxygen Magazine, looking at women like Monica Brant(who I had the pleasure of meeting last year), Jennifer Hendershott, Kim Dolan Leto and Jaime Eason. I was 23 years old when I decided I was going to look like these women and be up on stage one day. 11 years later I will be competing in my 9th competition and realize that I do look like these women.

Me and Monica at the WBFF Alberta Championships

If I can do this, so can you. Never give up, never back down, never lose focus on your goals and dreams. If I can go from an Oreo Blizzard Queen to a Muscle Machine, so can you!

My First Figure Win!

Getting Leaner One Burpee at a Time

2011-03-22T16:46:00.000-07:00

Today I didn't want to do any continuous cardio, makes me feel so bored and unmotivated. I first started with the rowing machine, setting it up with 1 minute intervals and 30 second rest, and rowing as fast and as hard as possible trying to get close to 300 meters.

I wanted to work chest and triceps today, but didn't just want to do this and decided to add burpee intervals in between each set.

1st Round

1st set:
Cable Chest Fly at Free Motion Machine: 15lbs, 12 reps
2nd and 3rd set:
10 Burpees
Cable Chest Fly 17.5lbs, 10 reps
10 Burpees

2nd Round

3 sets:
Cable Cross Over: 30lbs, 6 reps
10 Side Burpees(alternating jumping legs to side of body instead of behind)

3rd Round

3 sets:
Decline Pushups: feet on bench, hands on floor 10-12 reps
Bench Triceps Dips: 15 reps
10 Side to Side Burpees(hands down, jump to the right of body, middle and left, middle and up)

4th Round

3 sets:
Cable Triceps Press Down: 40lbs, 8 reps
10 Wide Leg Burpees(dont know what to call them, jumping with legs spread open?)

I officially kicked my own butt, felt great after. Post workout meal was 4oz chicken, 1 cup butternut squash and some cucumbers.

Workout March 18

2011-03-19T05:31:00.000-07:00

I split up my workout in 2 today, doing cardio earlier then my weight training later. I guess that is the benefit of working in the gym :)

Cardio:

Rowing Machine set at 10, 1 minute intervals with 30 seconds rest. Rowing as fast and as hard as possible to reach the highest meters in 1 minute(I averaged about 240 meters, I find rowing very hard for my short legs and arms)
20 minutes continuous on treadmill, 6% incline and speed 3.5

Weight Training:

Wide Grip Pulldown: 3 sets, 1st set at 17.5lbs and 10 reps, 2nd and 3rd set 22.5lbs, 6 reps.
Superset with Seated Cable Row: 3 sets, 22.5lbs, 6 reps

Standing Cable Alternating Rows on Free Motion Machine: I like to do this one fast adding a twist in my core, 22.5lbs, 30 reps
Superset with Standing Low Cable Row on Free Motion Machine: cable arms down low, 27.5lbs, pull elbows back squeezing shoulder blades, 10 reps
3 sets

Free Motion Cable Machine

Ab Circuit for 3 sets:
Watch on Youtube http://www.youtube.com/watch?v=H8Moy1PbtfQ

Stationary Lunges: 12 reps each leg, holding 35lbs dumbbells
Bent Over Dumbbell rows: 8 reps, 35lbs
Lateral Raises: 20lbs, 10 reps
3 sets back to back

Walking Lunges with Shoulder Press and Bicep Curls: I did 15 reps of shoulders with my walking lunges with 15lbs, when my shoulders were tired I switched to bicep curls. Did about 40 walking lunges each set
3 sets

One Arm Cable Lateral Raises on Free Motion Machine: 10lbs, 8 reps, 3 sets

Workout for March 15

2011-03-16T05:59:00.000-07:00

Here is my workout for Tuesday March 15

1/2 hour continuous cardio on treadmill, incline at 5 and speed 3.5

10 Squats 10 Jump Squats holding 10lbs dumbbells 40x
15 Pushups
3 sets back to back

Split Squat: back foot on bench, holding 20lbs dumbbells, lower knee down to floor, 12 reps each leg
Wide Grip Pull Down: 75lbs 8 reps
3 sets back to back

Over the Bench Plyo Jumps: one foot in middle of bench, hop over 20x landing opposite foot on bench
Dumbbell Bent Over Rows: 35lbs dumbbells, 8 reps
Straight Legged Deadlift: 35lbs dumbbells, 10 reps
3 sets back to back

Assisted Wide Grip Pullups: 20lbs, 8 reps
Straight Arm Cable Pull Down: 80lbs, 8 reps
10 Burpees
3 sets back to back

Dumbbell Lateral Raises: 20lbs, 8 reps, 3 sets

Cable One Arm Lateral Raises: 7.5lbs, 8 reps
Cable One Arm Bicep Curls: 12.5lbs, 8 reps
3 sets back to back

Standing Barbell Overhead Press: 3 sets, 8 reps, 10lbs added to bar

Down the Rack Hammer Curls: 20lbs 10 reps, 15lbs 10 reps, 12.5lbs 12 reps, 10lbs 15 reps

The Battle with Food and Self Image

2011-03-13T21:20:00.000-07:00

I am going to hit on a sensitive topic, about self image and eating disorders. There are a lot of confused people out there when it comes to eating right for your body type in order to lose weight and feel good about themselves. There is so much information in book stores, online and even at your gym. I do not blame people for feeling confused, I used to be confused about food myself.

As a fitness professional, I talk about healthy eating all the time. I believe in eating small portions 5-6 times per day of healthy protein, carbohydrates and fats. I do not recommend a low calorie diet for an extended period of time and I definitely do not believe in no carbohydrate diets. I have seen too many people damage their metabolisms by eating no carbs or eating very little calories, and in order to fix the damage, it can become quite frustrating, upsetting and emotional.

There are too many fad diets out there that are basically no calories or very little calories, which will make you feel starved, and if you happen to follow through with the whole "fad diet" most likely the weight will pile back on very fast because your body is starved. This is another way to damage your metabolism.

Unfortunately there are too many people out there with eating disorders. It is a very sad disease that effects a lot of women and men, and most people will not even talk to their loved ones because they do not know what to do. If you think a good friend or a family member is hurting themselves this way and you decide to talk to them about it, approach them in a very non-confrontational manner so you don't upset them and make things worse. Do not talk about food and do not take on the role of a therapist. Here is a link for Canadians to get the help they need http://www.canadadrugrehab.ca/Eating-Disorder-Treatment.html

Another unfortunate thing out in the world of fitness, there are a lot of fitness professionals giving out bad weight loss advice to others. This is really scary to me because people come to us for help and advice, and if we tell them in order to lose weight you can only eat spinach and egg whites, they will listen.

Weight loss should come gradually and in a healthy way, eating enough calories to have energy throughout the day and during your workouts. If you ever feel confused about your calorie consumption, you can always keep a food journal and weigh and measure everything so you get a good idea of how you are eating. Food should not become the enemy and you should not allow your emotions and bad thoughts about food to get in the way of a fitter and happier you.

Please, if you are reading this and this is how you are feeling, please seek advice of a professional that will help you with proper eating before this unhealthy way of life takes complete control of your body, mind and spirit.

http://www.mirror-mirror.org/natorg.htm

http://www.helpguide.org/life/healthy_eating_diet.htm

http://www.mypyramid.gov/

http://www.livestrong.com/thedailyplate/

The Ideal Body Type

2011-03-06T07:49:00.000-08:00

I was having a good conversation with my friend last night during our cardio session about different body types. Jennifer Lopez was on the television and we started discussing her body type. My friend pointed out that she always has a flat belly, and she is curvy. I mentioned how she has the voluptuous hour glass body type and that is quite a desirable look. My friend asked me why she is not "ripped" looking.

Not everyone likes the ripped look, meaning lean with definition. There are a lot of girls that just workout enough to look fit and slim, which is what they desire. Everyone is different on how they wish they could look. I desire to be lean all the time with more muscle then I have right now, but not every girl thinks this is a good look. Lots of celebrity women and women in general desire the slim look, and a lot of them do work out and eat clean but they do not want to lift very heavy, which is what they choose for themselves.

Even though I love the muscular look, some girls think it is not attractive and I actually have been called "gross and disgusting looking". I did not let it bother me too much, because this came from a girl who was not fit at all. I told her that was her opinion and I have my own opinion of what looks good. We are all entitled to our own opinion!

I was just reading a fellow fitness girl's blog this morning, and she was discussing how people have asked her if she was on steroids. I have been asked that a few times myself. I used to get mad, but now I just laugh. I lift heavy, work hard and eat clean. That is why I look the way I do.

So what is your ideal body type?

Workout March 4

2011-03-05T00:00:00.000-08:00

Today I focused on cardio, abs and upper body training.

1/2 hour on elliptical

Supersets:

Round 1

Over Bench Pushups: one hand on bench, one on floor, 1 pushup, walk over bench with hands and repeat. I made it up to 16 pushups the first round

Plank Row

Plank Rows: 15lbs dumbbells in plank position, alternate pulling arms up off floor 20 reps
10 Burpees
3 sets back to back no rest

Round 2

Alternating standing cable rows: 22.5lbs, fast arms twisting core, 30 reps
Plyo Pushups: 2 steps with space in middle, hands on steps, jump hands off step landing in pushup position, power up landing hands back on steps. I did 12 on my toes before having to go on my knees to finish 20 reps
Bicep Curl and Shoulder Press: 15lbs alternating between exercises, 12 reps
3 sets back to back no rest

Round 3

Alternating Cable Chest Press: fast arms(like punching) 20lbs, 30 reps

Stability Ball Pull In

Stability Ball Pull Ins: feet on ball, hands on floor, pull knees in towards chest 12 reps
10 Burpees
3 sets back to back no rest

Round 4

Knee Tuck Ins on Bench: sit tall on bench, hands behind, chest up, bring knees and chest in together 20 reps
Lateral Raises: 15lbs, 12 reps
10 Burpees
3 sets back to back no rest

Healthy Diet vs. Exercise

2011-02-22T08:29:00.000-08:00

I had this conversation a few times yesterday about diet verses exercise. By now most people should realize that you cannot out-train a bad diet. Basically if you eat healthy all the time and only train 3 times per week, you will most likely look fitter than the person who is busting their butt 5-6 times per week but eats junk food and sugar all day long.

I have been working at the same gym for almost 3 years now, and sometimes I have the urge to go talk to the members that I have seen for this amount of time who look exactly the same or even put on more weight over the last few years. They are obviously not sticking to a clean diet because in the gym they are working hard and sweating a lot 5 times per week, so they are definitely not slacking off.

I am going to use a girl in my gym as an example and I will call her Cardio Carrie. Cardio Carrie is always at the gym the same time everyday for 2 hours. I see Cardio Carrie busting her butt running on the treadmill and lifting heavy weights. She is running all over the gym doing a lot of different exercises. If I saw Cardio Carrie on the street, I would not think she even had a gym membership. I would assume that Cardio Carrie was very sedentary.

The truth is Cardio Carrie not only exercises everyday, but she has put on weight the last few years. I don't have to talk to Cardio Carrie to know that she obviously sabotages herself with food and possibly alcohol.

The way you eat is 80% of what you look like. I know for myself that if I indulge more than I should, I will notice it in a few weeks when I try to put on my skinny jeans, and I work out very hard everyday and sometimes 2x per day.

So the conclusion to my blog today is diet is very important to reach your weight loss goals. There is no point to be killing yourself in the gym and then sabotage all your hard work and health with fast food and alcohol everyday. I rather see people stick to a clean diet and only exercise 3 times per week than eating very poorly and exercise 5-6 times per week. So clean your diet up and start now, there are no more excuses because I have seen and heard them all.

Leg Day!

2011-02-17T11:14:00.000-08:00

Leg day always burns me out, but I still love leg day!

Warm up on treadmill 5 minutes

Superset 3 sets
Seated leg extensions: 1st set 45lbs, 12 reps, 2nd set 60lbs, 8 reps, 3rd set 75lbs 8 reps
Seated hamstring curl: 3 sets, weight same as above

Superset 3 sets
Walking lunges: 50 reps, holding 2-25lbs plates
Straight legged dead lift: same weight as above, 15 reps

Straight legged deadlift, targets hamstrings, glutes, and lower back. Keep back straight and bend forward until you feel a stretch in hamstrings.

Superset 3 sets
Seated leg press: 6x 45lbs plates, 6 reps
20 jump squats

One leg standing hamstring curl: 20lbs, 8 reps
3 sets

Superset 3 sets
Hack squat: 35lbs each side, 8 reps
20 power lunges

Hack Squat

Cable one leg kick backs: 17.5lbs, 10 reps, 3 sets

This is what it looks like, great for hamstrings and glutes!

Stretch

Workout February 15

2011-02-16T21:15:00.000-08:00

I have not posted a workout for a while, so this is what I did today. I am really happy that my strength has gone up!

Rowing machine intervals: set at 200m and highest tension, rowing as fast and hard until 0m. 30 seconds rest between sets. Need to work on these, want to start at 300m.

Back Workout:

Close grip unassisted pullups: 6 reps
Wide grip seated pull down: 17.5lbs, 8 reps for 2 sets, 22.5lbs 5 reps for 2 sets
Superset 4 sets

Wide grip cables full range of motion: on knees between cable cage, 60lbs, 6-8 reps
Seated reverse fly machine: 50lbs, 6 reps
Superset 4 sets

Seated unilateral cable row: 22.5lbs, 6 reps
Seated close grip pulldown: 42.5lbs, 6 reps
Superset 4 sets

Biceps and Shoulders:

Standing bicep one arm cable curls: 15lbs, 8 reps
Standing cable one arm lateral raises: straight arm, 7.5lbs 8-10 reps
Superset 4 sets

Standing cable shoulder press: 17.5lbs, 8 reps
Bent over one arm cable rear delt fly: 7.5lbs, 6-8 reps
Superset 3 sets

Hammer curls: 20lbs, 8 reps
3 sets

Food is Fuel

2011-02-10T06:09:00.000-08:00

I have many conversations throughout the day with my clients at the gym, mostly about food. We talk about healthy food and unhealthy food, and what we like to eat and what we love to indulge with. Its funny how most people think of food as the love of their life, which is one of the reasons why we over-indulge or have slip ups in our weight loss goals.

Healthy Millet Oatmeal Cookies

Took me 6 competitions to realize that food is fuel, and the silly cravings that I get are exactly that, silly. I eat to fuel my body, and not for pleasure. If I ate for pleasure, I would not be eating chicken and veggies, I would be eating chocolate cake and ice cream. But I know that if I ate this way, not only would I get sugar cravings which will sabotage my goals, I would be sad and depressed from eating so badly, which is what sugar does to me after a while. We all get weird cravings and we let food mess with our heads and our emotions, which causes binge eating and weight gain. People tend to have a weird affair with certain food, and if those foods are not around, we think we are sad and upset and we get emotional and crazy.

We need to get past this love affair with food and realize that healthy food is not boring and can taste really great, when you put the effort into it. I eat muffins, cookies and pancakes, which I have learned to substitute ingredients and make these foods healthy and delicious! I also make baked chicken strips with baked yam fries, chili, turkey burgers, and the list goes on and on. When you put your mind into it, you can make almost anything into a healthy version and save yourself lots of fat and calories!

Coconut Chocolate Protein Bars

I have learned over the years to love healthy and delicious food, and I have also learned that I actually enjoy cooking, which is a big deal for me because I never used to like to cook, and I would eat egg whites and oatmeal all day long to avoid it cooking. Now I enjoy many types of foods and I do not eat out very often, which saves me money and keeps me healthy.

Turkey Pumpkin Chili

So put some effort in your foods, make them healthy and delicious and fuel your body the right way. Eventually you will learn that you won't miss having your "affair" foods, and you will appreciate your "fuel" foods so much more, especially when you get leaner, stronger and feel more energized and healthy!

5 weeks

2011-02-02T17:12:00.000-08:00

So I have another 5 weeks until I hit the competition diet, and I am ready and excited! Some may think I am crazy, but I enjoy being strict and seeing how far I can push my body towards getting lean.

Since November I have been hitting the weights hard and trying to build my back and shoulders as much as possible, and not doing very much cardio. I have been eating a lot, sometimes I think too much, but I need to build more muscle. I did give myself a peanut butter intervention the other day, so no more of that around me for now!

My competition diet starts March 6th, which is a Sunday so I can have my last bit of wine before saying goodbye to it for 12 weeks. I will also start more cardio, 3 days a week of HIIT, stair running and lots and lots of plyo and skipping. I will split my muscle groups to upper and lower, then eventually doing full body routines to burn as many calories as possible.

I have a goal this time around, need to get to 4% body fat since I tend to carry a little extra in my waistline. But who knows, I may not have to because I can already tell I put on more muscle in my back, legs and abs. Not sure about the shoulders though, since they have been giving me grief this past month, but nothing a little IMS will help with. OUCH!!

Getting a new suit from Gingerwear, this one is going to be blinged out! Had to sell 3 suits to buy this one. Can't wait until I see it! So exciting, its like getting a new Coach purse or new shoes!

I will post progress pictures every week to motivate myself and others. Hopefully the end result will be amazing!

Never Give Up

2011-01-18T22:08:00.000-08:00

I have been having a heck of a time with injuries lately! I hurt my lower back riding a horse in Mexico over a month ago, and it is still giving me grief. Also my rotator cuffs are weak and my deltoids have been over-compensating for them, now I am on week #2 of no shoulder workouts. I am icing my back as I type this, hoping the inflamation will finally go away. My next option is massage therapy.

I was quite upset last week when my chiropractor told me that I should avoid shoulder exercises right now, which I had a hard time wrapping my head around this since I am trying to put size on my shoulders for my next competition which is in about 18 weeks. This week I am feeling better about this situation, and my shoulders feel better as well. I am working on some rehabilitation exercises and hoping this will resolve my problem, since it is not too serious right now.

I am just thankful that this is not affecting my other workouts, and I am still training the rest of me with heavy weights hoping to put on some size. But I am a little cautious when it comes to chest workouts since the shoulders are very involved while working chest.

Even though I am injured right now, this is for some reason making me even more motivated with my workouts. I am hitting back, arms and legs hard right now and trying new things that I am really enjoying! I am training abs different right now using more resistance, and even though I have put on some weight over the winter months, my abs still look pretty good! This is making me wonder how my abs will look when I lean out for my next competition....

While I blog about this, my injuries made me realize that you should never give up on your goals. Even though I cannot train shoulders right now and my lower back is a bit stiff at night, this is no reason for me to give up and cry about it. There is no reason for anyone to cry about the little things that life throws at you, because things can be much worse than some sort of annoying injury that can be fixed over time.

Whether you are fighting an injury, or have diabetes, high blood pressure, or need to lose 20, 40 or 100 pounds, giving up is not an option. Be strong and work through it. Remember, there is always someone out there that can help you in some way. Do not take your health for granted. Life is short, and we should be as fit and healthy as possible to live a long time. Enjoy life and be happy!

Keeping Kids Healthy

2011-01-06T23:11:00.000-08:00

This morning I felt really frustrated. The reason why I felt this way is because Health Canada is changing the required weekly physical activity from 3 hours per week to 2 1/2 hours per week. This is because there are more and more Canadians that are overweight and obese and they are trying to encourage them to workout. Usually I am all for encouraging people to stay fit and healthy, but I really do not think that 3 hours per week is a lot. I believe if people have time to go to the drive thru, sit on their butts and watch television for hours and hours, then they have a lot of time to prepare healthy food and get their 3 hours of physical activity during the week.

Obviously I am very passionate about all of this, and I talk about ways to keep fit and healthy all the time. It just seems that people either do not care about themselves or are just plain lazy. That may sound harsh, but in reality this is the case for most people.

What bothers me most about all of this is adults are supposed to be role models for their children. How can a parent be a good role model for their children when they are sitting around eating chips and candy? Kids these days find this normal, and they also find it normal to be eating out of packages all the time.

I was having a discussion about this topic with one of my clients at the gym this morning and we were discussing how this generation will die at an earlier age than their parents because of unhealthy lifestyles. This to me is very sad and quite preventable. Unfortunately most children will follow in their parents footsteps, and if they see their parents smoking, drinking and eating garbage food everyday, they may continue with the same pattern which will be passed on to the next generation.

I remember a few months ago I was at the allergy clinic waiting for my appointment, and there was a boy no older than 12 years old with his mother talking to the nurse. What got my attention was the fact that they were discussing his "high blood pressure". This child was not overweight, but his diet was so unhealthy that now he is on medication for his condition. The nurse discussed with the mother that her child would probably feel better if she cut sugar and processed foods out of his diet. My question is, how can the mother be so uneducated about this? Does she really think that this is normal for her 12 year old boy to be on medication for high blood pressure? Or maybe she just lets him eat whatever he wants so he will stop complaining and whining.

We need to drill this into society that this is not normal and your child should not be suffering this way. We are the ones who do the shopping and bring the food into our homes. If your cupboards is filled with cookies and your fridge is filled with pizza and ice cream, your child will be eating it and then problems like child obesity will happen.

Here are some simple and easy ways to keep your children healthy:

Keep your children active. Recent studies show that more than half of Canadian children and youth are not active enough for optimal growth and development.
Ask your children what activities interest them and get them to try the activity out.
Take your children for regular medical checkups and talk to your family doctor about any concerns that affect your child's health.
Bring your children to the grocery store and show them all the healthy and delicious food choices that they have.
Encourage your children to play outside instead of sitting inside watching TV or playing video games.
Have a family activity day once per week. Have someone in your family choose a different activity every week and do it together.

These are just a few simple and effective way to keep your family fit and healthy. If we all just did one thing off the above list, people would be a healthier and happier. There are no excuses for the way things are today and no excuse to fall into the unhealthy trap of a sedentary lifestyle.

Put down those chips and eat an apple instead!

First Workout of 2011!

2011-01-01T22:52:00.000-08:00

So I felt a little silly today, I did not know my gym was open. I only work there almost everyday! Anyways, I did not want to miss my first workout of the year, so I did another at home workout. I was supposed to run stairs today with a friend, but it was quite cold out today and my lungs do not like running in the cold.

Here is first workout for 2011

Using 10lbs dumbbells

Stationary Lunges, 20 reps each leg
Squat and Shoulder Press, 20 reps
20 Push ups
3 sets back to back

20 Power Lunges
20 Jump Squats
20 One Legged Lifts(each side)
3 sets back to back

15 Burpees
40 Mountain Climbers
20 Squats and Lateral Raises
3 sets back to back

15 Star Jumps
20 Alternating Lunges with Bicep Curls
15 Reverse Fly
3 sets back to back

20 Side to Side Push ups
20 Skater Jumps
20 Triceps Dips(on coffee table)
3 sets back to back

20 Crunches
20 Seated Twists
30 Scissor Kicks
3 sets back to back

This took me about 40 minutes to complete.

New Years Goals

2010-12-30T22:45:00.000-08:00

Everyone talks about New Years Resolutions like losing weight or quitting smoking, and they are always short term. Most people do not even stick to their resolutions. What about goals? I have a few goals for 2011, some may be a little crazy, but I usually get my goals finished sooner or later. I am never one to say that I will do something and not go through with it. So hopefully I can accomplish my goals by the end of 2011!

These goals are not in any particular order...

1. Learn something new, fitness related
2. Get back into martial arts
3. Look better than ever at my next competition
4. Do something big in the fitness industry(not sure what yet)
5. Go rock climbing
6. Sky dive in Vegas!
7. Keep in better contact with old friends
8. Go visit family in Montreal
9. Become a better athlete all around
10. Enjoy more outdoor activities this summer
11. Vacation in a new place
12. Learn more spanish(besides "cervesa por favor" and "no gracias")
13. Donate to the SPCA throughout the year
14. Be more organized!

I am sure there is more, but I think this list is pretty long. What is on your list?

Christmas Eve Workout

2010-12-24T11:29:00.000-08:00

Just because it is Christmas time, does not mean you should slack on your workouts! I did not drive to the gym today because apparently this morning at 8am the roads were like a sheet of ice, and I did not feel like testing my driving skills half asleep. So this is what I did this morning at home:

Stationary Lunges 25 reps each leg
Pull Ups 6 reps
50 Star Jumps: start in squat, jump up like a jumping jack but with both feet off floor. Land in squat
Back to back 3 sets

How am I supposed to work out with this little dude in the way??

Side to Side Push ups: did 30 reps on toes. Start with hands together and walk side to side with hands.
Pull Ups 6 reps
50 Skater Jumps
Back to back 3 sets

Squat/lateral raise combo with 10lbs dumbbells, 15 reps
Reptile: hold plank position on hands and toes, bring knee up to elbow and alternate sides
Pull Ups 6 reps
Back to back 3 sets

Lazy Saturday Workout

2010-12-18T16:16:00.000-08:00

I call this the "Lazy Saturday Workout" not because it was easy, but I was too lazy to drive to the gym. I really did not feel like going out in the cold so I decided to get some motivation for an at home workout. The only equipment I used was a pull up bar that I have in my door frame. I am determined to build a wider back before my next figure competition so I am glad that I have a pull up bar at home. It is hard for me to work out my abdominals right now because I hurt my lower back horse back riding in Mexico, but that is another blog ;)

Here is what I did:

50 walking lunges
50 push ups (as many as possible on my toes)
6 wide grip pull ups
3 sets

50 jump squats
20 burpees
6 wide grip pull ups
3 sets

30 one legged deadlift (reaching down to floor with hand, lifting leg behind. 15 reps each leg)
20 vertical leg crunch
6 wide grip pull ups
3 sets

This took me about 40 minutes to complete. I admit, I took a few breaks, I was tired! I have not slept as much as I wanted to the last few days so this makes it hard for me to workout. But I do feel great now! I always keep that in the back of my mind when I am tired and do not feel like working out, I know I will always feel great after it is over!

Workout for December 16

2010-12-17T12:33:00.000-08:00

I had a killer upper back and leg workout last night. I am quite sore today. Here is how it went:

Walking Lunges: 40 reps with 25lbs plates in each hand
Straight Leg Deadlifts: 25lbs plates, 15 reps
Bent Over Rows: 25lbs plates, 12 reps
3 sets back to back

Seated Leg Press: 270lbs, 10 reps
15 Jump Squats
3 sets back to back

Bench Step Downs: 25lbs plates, 10 reps
Knee Tucks on Bench: 20 reps
Shrugs: holding 2-25lbs plates, 15 reps
3 sets back to back

One Leg Standing Hamstring Curl machine: 15lbs, 12 reps
Lower Back Extensions: 12 reps
3 sets back to back

One Arm Rows: 50lbs, 8 reps
3 sets

Low Body Fat: Not Just For Looks

2010-11-27T14:01:00.000-08:00

People are obsessed with their image, whether its the latest fashion or their hair, people generally want to look good all the time. Part of this image for some people is maintaining low body fat. Of course we all like this look and it is hard to achieve this without sacrifice in our diets, but I think that people do not realize all the health benefits of having, and keeping a low body fat percentage.

Health Canada states that a normal body mass index should be between 18.5-24.9%, which my personal opinion does not work for all body types, like a professional bodybuilder may be overweight on the BMI chart according to his height, but actually has very little body fat or for someone like me who is very petite and the BMI chart states that I am underweight.

Other statistics show that men should maintain a body fat percentage of 15% or less and women should be 25% or less. Personally I find for women 25% is still on the high side because since we carry more body fat, we are at risk for breast cancer and heart disease.

One of the biggest health benefits from a low body fat percentage is probably the reduced risk of heart problems. Statistics clearly reveal that most of the people suffering from heart problems have a higher percentage of body fat.

Studies have shown that people with more fat around their abdomen are more likely to suffer from Type 2 Diabetes than those with less body fat around the waist. So it really is important to work on that six pack abs after all including heavy weight training, healthy eating and cardiovascular exercises.
Low body fat also reduces the risk of Sleep Apnea, which causes shortness of breath and can even lead to heart attacks. So ladies, not only is it annoying that our husbands snore loud, we need to get them in the gym to start working on their health.

There are more and more cases of cancer these days and having low body fat also reduces the risk of various types of cancers such as uterine cancer, cancer of the gallbladder, cervical cancer, ovarian cancer, and colon cancer in women. In men, chances of colon cancer, prostate cancer, and cancer of the rectum are reduced.

These are good reasons and statistics to keep your health in check. Like I said it is not just about looks, and I always have to remind people these things when they ask why I train so much. Cancer runs in my family and for myself, training hard and eating clean is so very important in my life. Its the little changes that make a big difference in a persons life, like eating out less or only having a treat once or twice per week rather than everyday. We all got to take some responsibility for these little changes for ourselves, and our family to remain as healthy as possible and to live a long and beautiful life :)

'Tis the Season to Be Jolly......

2010-11-24T14:49:00.000-08:00

Christmas is around the corner and already people are having their Christmas parties. Fun get togethers, yummy food and drinks like eggnog and rum. Good times and great memories, but what about our waist lines? Just because we need to celebrate, does not mean we need a jolly Santa belly as well.

Most of us are guilty of over-indulgence at this time of year, myself included. It is very hard to control what you eat at times because the temptation is overwhelming! We all need to remind ourselves that stuffing our faces and not the stocking is not worth it, especially when January rolls around and having to start the New Year 10 pounds heavier.

If you know that an event is around the corner, make a game plan for when the day arrives. Eat something fiber and protein rich before leaving so you are not starving when you arrive. Also make smart decisions, yes you can have a cookie or a chocolate, but have one and not four. Fill your plate with fruit and veggies so if you feel the need to pick, at least you have healthy options. I do not believe in depriving yourself, but I definitely do not believe in over-indulging. Have a little treat and move on, you don't need the rest. This will work on your will power and you will learn self control as well. One day you will realize that not pigging out or not having that extra treat was not a big deal.

Control what you are drinking as well. If you chose to drink an alcoholic beverage, choose something that will take time to drink, like a glass of red wine or a spiked coffee and avoid the shots or the drinks that take 2 seconds to slam back. Especially avoid the egg nog drinks since one rum and egg nog is about 290 calories and full of sugar.

Just make smart choices and choose wisely. Have a great Holiday Season and let's make sure Santa carries that big belly around and not you!

4th Place at The Sandra Wickham Fall Classic!

2010-11-15T22:21:00.000-08:00

I placed 4th this past weekend at my figure competition. At first I was a little bummed not qualifying for BC Provincials since I need top 3, but I realized that this is a good placing, especially for me! I am quite small compared to the girls that were in my category, and I know what I need to improve on for next year.

I first need to practise my posing much, much more! You can have a great physique, but if your posing is off then that could be a difference from 4th place to 3rd place. I felt as if my posing was a little off this time around, and it could be that I only had 3 hours of sleep the night before which is totally my fault. Also I realized that 4 shows in one year is way too much. I need to let my body recuperate and build and I have not allowed myself to do this.

I need to put on more mass in my back and my shoulders and this is going to take so much work. These areas have definitely improved this past year, but I need more if I want to take my competitions to the next level. I am a very petite person and this is going to take a lot of work from me, and I am definitely willing to work hard.

Next year, I have decided if I place top 3 in Kelowna, I should wait until 2012 for BC Provincials. If I do not place top 3 in Kelowna, I will take another shot at the Sandra Wickham for top 3.

Angelique

5 More Days Until The Sandra Wickham Fall Classic

2010-11-07T23:05:00.000-08:00

5 days to go and I got through my first day of no carbs and 6 litres of water. I always think this will be hard, but it actually is not as hard as it sounds. Food gets boring, but I keep myself busy because really, it is short term and not a big deal. Water loading gets hard, and running to the bathroom every 10 minutes can get embarrassing, lol!

This time I will be trying something a little different, and continue carb depleting until late Friday night. My husband told me all year that I "peak" early and my abs seem to go flat in the morning show. I always start carb loading Friday morning so I am hoping this makes a difference.

This type of sport is always about trial and error and learning what works for your body. Everyone is different and different things work for everyone. It wasn't until the WBFF Alberta Championships that I actually depleted carbs for 7 days straight. Usually I only do 4 or 5 because it freaks me out to not eat carbs for that long, but I finally got over this and it sure paid off at my last competition (1st place!) when my abs looked like bricks on my stomach.

I am hoping to place top 3 and qualify for BC Provincials next year since I missed qualifications in Kelowna by 1 placing(placed 4th). I actually do not like to tell the world what I want to place because I do not want to let myself down, and maybe call me superstitious, but I don't like to jinx myself!

I guess I will find out what happens on Saturday night, if I do not place top 3, I still have a shot next year in Kelowna.

Wish me luck xoxo

10 Days To Go!

2010-11-04T08:52:00.000-07:00

I am 10 days away from the stage yet again. I will be carb depleting and water loading starting on Sunday and only have 6 workouts left. The last few weeks I increased my cardio to try to lean out as much as possible. Starting on Monday, I will only be participating in my classes which will be hard enough (I am not called Princess of Pain for nothing) and Wednesday will only be doing a 1/2 hour upper body pump up. With the water loading and carb depleting, workouts feel tough and you do not want to push the body more than you have to.

I just found out that the show has close to 150 competitors, wow! So this competition is quite large, and I am sure most are figure and bikini. I can't wait to sit back stage with my rice cakes, peanut butter and honey! YUMMY!!

My Favorite Peanut Butter!

The count down until my teriyaki chicken, mashed potato and apple crumble dinner at the Keg is on!

What Are You Feeding Your Kids?

2010-10-31T23:31:00.000-07:00

I do not have kids, but I still like to research food out there that are popular amongst families so I know what people are eating these days. I decided to do a little research on popular kids items and the nutritional value. What people are feeding their kids these days really shocks and disgusts me. Of course you cannot deprive your children of treats once in a while, but a treat in my eyes is a piece of chocolate, a small bowl of ice cream or a cookie.

Here is a list of popular foods that parents are allowing their children to eat:

McDonalds

Kids Happy Meal Chicken McNuggets(4pc) fries and 8oz low fat milk:
520 calories, 25 grams fat, 690mg sodium, 52 grams carbohydrates, 12 grams sugar, 20 grams protein

Kids Happy Meal Hamburger, fries and 8oz low fat milk:
590 calories, 23 grams fat, 810 mg sodium, 72 grams carbohydrates, 18 grams sugar, 23 grams protein

Kids Happy Meal Cheeseburger, fries and 8oz low fat milk:
640 calories, 26 grams fat, 1040 mg sodium, 74 grams carbohydrates, 19 grams sugar, 25 grams protein

Dairy Queen

All Beef Hot Dog Kids Meal with fries:
470 calories, 25 grams fat, 1270 mg sodium, 48 grams carbohydrates, 4 grams sugar, 12 grams protein

Cheeseburger Kids Meal with fries:
580 calories, 26 grams fat, 1310 mg sodium, 60 grams carbohydrates, 9 grams sugar, 21 grams protein

Wendy's

Cheeseburger Kids Meal with fries and 12oz pop:
560 calories, 21 grams fat, 860 mg sodium, 77 grams carbohydrates, 17 grams protein

Chicken Nuggets Kids Meal with fries and 12oz pop:
(4pc) 470 calories, 21 grams fat, 520 mg sodium, 60 grams carbohydrates, 11 grams protein

These are just some examples that I could find. There are so many unhealthy choices that parents allow their kids to make, with or without them. Kids these days are obese, on high blood pressure medication and have other health problems. Parents need to start prepping healthy food choices for their children and setting a good example. Life is busy, but not busy enough to send your kids off to school with lunch money or drive thru breakfast.

Your children are the ones who will be running this world, and the scary thing to me is seeing all the unhealthy children that are out there now. Make an effort and lead by example. Healthy lives start in the kitchen.