About Angeles

Angeles BurkeThank you for checking out my blog!

I am passionate about sharing my love for health and fitness with you all.

Currently, I am the Director of Fitness and Wellness at Celsius as well as an IFBB Bikini Pro and Sponsored Athlete.

I have a Master’s degree in Communication Studies and did public speaking or coaching for 6 years. Fitness has allowed me to use my voice to share my passion for healthy living with the world!

To read some of my posts- click around the site or you can visit my blog page on Celsius.com. To learn more about me- head over to my website angelesburke.com or follow me on social media! Facebook: Angeles Burke IFBB Bikini Pro

Twitter and Instagram: @AngelesBurke

Stay Fit,

Angeles

runtastic week of weight loss

Runtastic Week of Weight Loss

Recently I was contacted by the team at Runtastic and they have an awesome program that will help you jump start your weight loss in a 1 week regimen. When trying to make changes in our health and fitness, it can become daunting and discouraging at times knowing that it DOES TAKE TIME to see results. We want instant gratification—but weight loss takes time. So if you need to get back on track or are looking for a good place to start, check out the Runtastic Week of Weight Loss for recipe and workout ideas for the next 7 days. That is IT! 1 week- give it a try and see how you feel.

Many of you know that I love My Fitness Pal due to how robust and user friendly the software is. The Runtastic team has teamed up with My Fitness Pal to get you on rocking on this journey. Set up an account for yourself and learn the ins and outs of good nutrition, proper hydration and training with all of the available tools. Tracking your meals, calorie intake and training is crucial in making sure that you stay on track and can see changes over time. Check out my video all about Tracking Your Progress for Fitness Success.

For an added bonus, add in a Celsius a day to your routine to provide you with the energy you need to power though your workouts and every day life. Celsius contains no sugar and also helps to boost your metabolism. You can learn more here.

Below is a list of the recipes and workouts for the Runtastic Week of Weight Loss starting TODAY. So get ready and lets GO! Check out the daily details and links here.

Sooooo…. what are you waiting for. Rather than committing to months, try 1 week of living a healthier life. You owe it to yourself :)

runtastic week of weight loss

Are You Logging Your Workouts?

logging your workouts Angeles Burke

If you have been training on a consistent basis but cannot seem to make the changes you want to your physique, one of my umber one recommendations is- logging your workouts. Sure- it can be annoying at first, but once you start, you will be happy you did once you start seeing all that progress you have been wanting.

When getting in shape many people find the energy to make it to the gym and break a good sweat, but after a while- that just isn’t good enough. NOW it is time for a challenge. A workout log is the BEST way to keep track of your efforts each day in the gym and learn a base line for yourself. To see results in training, you cannot use the 5 pound dumbbells forever (SORRY!). It is time to pick up the big boy weights. Now i am not talking about going from 10 pound dumbbell curls to 30 pounds. NO- slow down sister. try the 12 or 15 pounders first for an added challenge.

This is in all aspects of training. Try adding a few extra minutes to your cardiovascular routine. Or try going faster than normal. Add in extra repetitions or increase the amount of weight you use. The most important thing here is to LOG each exercise. It is too complicated for your brain to try to remember the number of sets and weights you used, so do yourself a favor and log your workouts. A simple notebook or even a fancy app on your phone for all the techies out there. You can read my full article on the benefits of logging your workouts here. Free workout log is included!

You want to see changes?! Then start putting in the work!

Stay fit- Angeles

How to Tone Up Quick

Angeles Burke Cosmopolitan

Lets face it, sometimes we need to tone up quick! We can get a little slack from time to time with our training routines, and all of a sudden that huge event or beach trip is NEXT week. SO do you back out and cry in a corner? NO – get it together and put in some work. In this article for Cosmopolitan, I worked with the editor to come up with some exercises that will help you tone up quick for your special events. Remember you cannot out train a bad diet- so be sure to get your nutrition plan in check for the optimal results. You aren’t going to see drastic results over night, but these exercises target your whole body to get you looking right! Check it out- 4 Exercises That Actually Work Immediately

What Do Bikini Models Eat?

Angeles Burke IFBB Bikini fitness model latina celsius As a bikini model/ IFBB Bikini pro competitor, I am always asked what or IF I eat. And the answer is YES, I eat and I can eat…A LOT!

While each bikini model will eat different amounts, many of us eat similar types of unprocessed foods. Unprocessed food is something you find naturally, it will not be served in a box and is 1, one, UNO ingredient not a laundry list. The more processed food is the more chemicals, additives, sodium and preservative it contains. These items are hard for the body to break down, tend to cause bloating and will not yield the type of body a bikini model is looking for.

I am not saying I do not indulge every once in a while- but the key word is ONCE in a while. I usually have a cheat meal/refeed meal once a week. This helps me to boost my metabolism by shocking it into an excess of calories at ONE meal, not the whole day. This also helps me to stay sane during preparation for an IFBB Bikini competition or fitness event.

For others who have self control but do not want to be as strict with their diet can use flexible dieting and allow themselves to eat well the majority of the time and then have small PLANNED indulgences. These people know what their macronutrient needs are and are eating to meet their goals.

For the most part the best bikini models are eating to support their body shape goal. In my fitness competitions, I want to have more muscle and definition than a bikini model in a magazine. So my meals need to have carbohydrates for energy, protein to build and maintain muscle and healthy fats keep me feeling full. These 3 macronutrients work together, humans NEED carb and fats please do not fear them. The problem is that people tend to go overboard. Portion control will be your best freind when trying to get that bikini model body. I work with Bombshell Fitness for all of my contest prep and their Certified Nutritionist Genn Strobo helps with my meals.

I can eat 5-7 meals a day but the most important thing is to EAT and nourish your body. Never starve yourself to reach a goal!

Bikini Model Diet

Meal 1: 2 eggs, 4 egg whites, half cup veggies, 1/2 apple

Meal 2: protein Shake, 1 oz nuts

Meal 3: 4 oz chicken, 4 cups lettuce, 1/2 tablespoon olive oil

Meal 4: 4 oz tuna, 4 oz asparagus, 3 stalks celery, 1/2 cup of carrots, 3 tablespoon hummus

Meal 5: protein Shake, 5 strawberries, almond butter smoothie

Mistakes You May Be Making In The Gym

gym mistakes 1

Ever wonder if you are getting the most out of your training? There are always ways to improve your training to ensure that each gym session is as effective as possible. Below you will find a few common mistakes that are made in the gym. For the full article- Click here!

 

  • Staying In Your Comfort Zone
  • Hanging on
  • Heavy Weight/Bad Form
  • Resting More Than Working
  • Training To Eat

 

 

 

Behind the Scenes- Bikini Competition IFBB Pro

Angeles Burke Telemundo ifbb bikini

Reporter Linda Candelo, from Telemundo’s hit show, Al Rojo Vivo, stopped by my house and did a little interview and “day in the life” story about bikini and fitness competitors.  Linda and her team followed me during my morning routine and into the gym. This was while I was 2 weeks out and in preparation for my 2014 season pro debut at the IFBB Battle on the Beach.

Linda and her team came to the finals portion of the Battle on the beach event which was hosted by Bombshell Fitness on March29th in sunny Daytona Beach, FL. The Al Rojo Vivo team captures more footage from the live event and put together a segment to provide inspiration to others who may want to live the fit life. I am featured in this segment with Michelle Lewin, Alzira Rodriguez and several other athletes.

Thank you to Bombshell Fitness for providing me yet another opportunity to inspire other and empower women to be strong and healthy from the inside out. Many thanks to my sponsors, Celsius, for providing me with great tasting clean energy as I prepare to compete on the IFBB Pro stage! Check out the full video HERE!!!

What is Celsius?

Allow for IFBB Men’s Physique Pro Chad Demchik and I to give you a Celsius tutorial. This was last weekend at the Arnold Sports Festival in Columbus, Ohio. Thank you to everyone who stopped by to show your love and support. it was so much fun and I cannot wait to do it all again!

 

Sexy Shoulder Workout

Angeles Burke IFBB Bikini Celsius

Its almost beach season again- can you believe it?! I hope you all have been training hard and sticking to you health and fitness related resolutions. I just posted my new shoulder workout that will help put a little bit of shape on those noodle arms!

Remember to pick a weight that is challenging. It is no use spending time in the gym just to say, “Oh, yea I went to the gym today”. Get in there and DO WORK!

Check out my boulder shoulder workout here!