Olympia Prep 2015

When I received a call from Robin Chang, the promoter of the Olympia event, I about fell out of my chair. While I never publicly put it out there, a big goal of mine this year was to qualify for the 2015 Bikini Olympia.

After having a successful 2015 season, I did decide to sit out the last few shows of the year since I knew my body was needing a bit of a break. During this time I was just hoping I would have enough points to qualify for the 2015 Olympia… and I did!

During my “time off” acted as if I was going to the Olympia WEEKS before I even knew so that I would have enough time to prepare in case I was given the opportunity. But once I got that call- it was GO TIME!

Below are a few clips from my training before hitting the BIG stage!

I train 5-6 days a week and eat 5-6 meals a day. This is typical for me, but you have to understand that THIS is a huge part of my life and passion. Even on days when I don’t have much motivation, getting into the gym and doing something is better than nothing 🙂

Looking back on this experience is just a true feeling of bliss. I have a lot of people on my side and I am so thankful!!!

Thank you to my sponsors- Celsius- Bluefish Sport- ZenBody Foods- Bombshell Fitness- IFBB/NPC- Pro Tan- CJ’s Elite Suits- Glam Competition Jewelry.

I appreciate you all following along on my journey- Let me know if you have any questions!!!

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3 of my Favorite Cooking Hacks

Simple Cooking HAcks

There are some days I LOOOOOVE cooking and other days that make me want to flail on the floor like a child and never deal with a stove again….

I digress….

However on either occasion I have a few secret weapons that I just HAVE to share with you.

1. Crock Pot– DO IT! Buy one. I didn’t for the longest time because I thought they were for grannies and the lunch lady.

WRONG!!!!!

Crock pots are GENIUS!!!

I love throwing flank steak or chicken in there for about 6 hours on low. It comes out perfect, juicy and SUPER tender. To jazz it up, you can add in some diced onion,peppers and tomatoes and it will come out more like a stew. Add with a side of rice (or throw the rice in after a few hours and it is a perfect dish that will last for DAYS)…. you are welcome!

2. Crock Pot Liners– Crock pots make amazing meals BUT the clean up SUCKS!!! The juices get all stuck on the sides and takes a lifetime to scrub off untiiiiiiiil crock pot liners. LIFE savers!

A 4 pack runs about $2.50- cannot beat it for time saving and zero frustration.

crock pot liner

3. Salt Free Mrs. Dash Seasonings– Welcome to my freaking fiesta baby! I add salt to my meals before I eat it, in case I am adding a sauce or condiment so that it is not sodium overload or if cooking for someone else. But sometimes during prep for competitions or events I kick it with these Salt Free options so that I am not gagging on cold bland cod while contemplating the meaning of life (tell us how you really feel).

Legit Mrs. Dash- SO good!

I don’t have time to figure out which seasonings make my shrimp taste like a fajita, but Momma Dash did and I thank her for it.mrs dash salt free packets

I hope you check these tips out- they help me and save TONS of time! Any one use these or have any fun tips to share? Comment below.

PS.I post up more healthy living tips on my IG and it gets pretty weird over there- so follow me @angelesburke – DO IT!!!

Healthy Grocery Store Shopping Tips

OK- let’s face it.

The marketing world has gone above and beyond to make us feel that the sugar free, low fat, low carb, low sodium buzz words make a product healthy. And THAT my friends could not be further from the truth.

Seriously- next time you are in the store, I want you to READ the BACK of the box- not just the catchy bold words printed on the front.

What is on the back is what REALLY counts. Added sugars, preservative and unpronounceable ingredients run rampant on the nutrition labels.

In this video I give you some of the shopping tips I use each week to see if what I am buying for myself and loved one is really all that it is cracked up to be- enjoy!

Be sure to head over to my site http://www.angelesburke.com and sign up for my free healthy living tips 🙂

One Arm Seated Cable Row

Cable rows are a great exercise for your back, biceps and shoulder muscles. Using different grip attachments on the machine can help you target different muscles in your back. I personally prefer doing the seated rows with one arm. This allows me to concentrate on working each side evenly. As I fatigue while doing double handed rows, my dominant side tends to over compensate. Doing single or one arm rows allows me to effectively build my back.

Begin with a warm up set of about 15 repetitions. Then choose a more challenging weight. Be sure to let your back do the majority of the work. If you are using too much momentum then you are recruiting secondary muscles and not training as effective. Control the weight at all times.

Below is a video demonstrating this effective move. 4 sets of 12-15 repetitions per side. 20 second rest between sets. Let’s GO!

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Can Resolutions Be Bad For Your Health?

resolutions bad for health

10 new years resolutions bad for healthThis year is going to be YOUR YEAR- right?!

And in all of your excitement, you may have set some pretty unrealistic and unattainable goals in front of you.

Being a few days into the new year, are you having any second thoughts on that “I am going to train for 3 hours a day” mentality or “I will never eat carbs again” foolishness?… you many be in total misery.

SO can resolutions be bad for your health? It all depends!

In this article, I was interviewed along with several other industry experts on 10 New Years Resolutions That are Bad For Your Health. Check it out and see if you set any of these “no-no” resolutions yourself.

Reasons Your Diet Is NOT Working

5 reasons your diet is not working

Diet season is right.around.the.corner.

As most Americans do, you will probably get on some weight loss or diet kick as the new year begins. But don’t fall back on your old habits and repeat the vicious cycle!

In this article, I break down several reasons your diet is not working. Click here to read the full article and make the most out of your efforts. Below is a little sample of why your diets have failed you in the past… Sound familiar?

1. You are too restrictive

2. You do not count calories

3. You are sedentary

4. You are not honest with yourself

5. You are a taste tester

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

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!!!