Fitness Models Questions & Answers - Angel Kolb-Hepper
Diet Exercise Advice
Angel Kolb-Hepper - Fitness Model Statistics
- Height: 5'3"
- Weight: 115 pounds
- Date of Birth: 7/24/1972
- Hair Color: Auburn
- Bust: 34D
- Waist: 25"
- Hips: 33"
- Location: Pierre, South Dakota
- Website: www.facebook.com/angel.kolb
Angel Kolb-Hepper - Fitness Model Photos
Angel Kolb-Hepper - Fitness Model
How did you get started in the fitness field?
I have been involved with fitness for over 7 years. Throughout
the past 2 years I started with more bodybuilding. I loved the
feeling of incorporating weights with my workouts. It gave me
the extra push that I needed. I started lifting weights with the
help of ShapeFit.com and I would research their workouts and then
head to the gym!
The results that I started seeing gave me the desire and fuel
for so much more. That is when some friends of mine implanted
the seed of competition. I started to do my research and went
full force. I read as much as I could on competitions and what
I felt would be best for me. I hired a trainer and started with
the NPC Bikini. I did my first competition and was hooked.
I found it amazing how well my body responded to eating clean
and working out. The fitness lifestyle is truly how I feel everyone
should try to obtain. You don't have to compete, but just live
the lifestyle. Nutrition is KEY! A person who eats clean feels
so much healthier and the right foods give you a lot more energy.
Many people ask me how I do it, and I do my best to help as many
as I possibly can.
What is the #1 thing you like best about being into fitness?
I love the passion of the fitness industry. I have found so many
people who have my desires, and sharing our stories really gets
you desiring to push yourself more. You need to surround yourself
with people who have the same interests and lifestyle as you do.
This way you stay positive and you share that state of mind with
everyone you surround yourself with.
What has been your biggest accomplishment in the fitness field?
I have since moved to Figure competitions. I love building muscle,
and this category fits my body. You need to find what works for
you; mentally and physically. I have just recently competed in
the NPC Rock Solid 2012. I finished winning my open class, and
2nd in Masters. Prior to this, I have placed 2nd in open, and
2nd in Masters in the 2012 NPC Upper Midwest. Currently, I am
in the process of being certified in Fitness Nutrition through
ISSA (International Sports Sciences Association).
Angel Kolb-Hepper - Fitness
Model Questions & Answers
Fitness Question #1 - What is the best
way to get started in the fitness modeling industry? Should I just
contact the photographers directly or should I use an agency?
Getting into the fitness modeling industry can be trying. I believe
that you need to research what works for you. Get involved with
reputable photographers and websites. Find a fitness photographer
and take a look at their portfolios and see if you like their
pictures. Once you find one, schedule your photo shoot. With your
pictures, you can find a fitness agency or with the Internet you
can do your own smart research.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
My daily routine consists of waking up at 4:30am. I take my pre-workout
supplement and head to the gym. I do split training 5 days a week
during non-competition. My training involves weight training 5
days a week, with 4 days of HIIT (high
intensity interval training) or steady state cardio. I have
a trainer that gives me my nutrition plan, therefore, Sunday is
my meal preparation day. I cook all of my lunches for the week,
and prepare lots of chicken breast for my nightly meals. I am
a self-employed hairdresser, mother of 2, and wife. Having all
my meals prepared for the week, leaves plenty of time for my family.
It also relieves the stress of binge eating. I don't have to worry
about this, as I am more prepared. My family enjoys their meals,
as I am enjoying mine.
Fitness Question #3 - I dont
have that much time during the day to workout, so I really want
to burn major calories in a short amount of time. What is the #1
bang for the buck cardio exercise I should do to burn
If a person doesn't have much time for a workout, you can do
quite a few things. Give yourself 20 minutes and do sit-ups, jumping
jacks, pushups, burpees, sprints, etc. You need to keep your heart
rate up for 20 minutes to get a good cardio session in.
Fitness Question #4 - How much weight
(pounds) should I focus on losing every week? What is a safe amount
to make sure I keep it off?
for how much weight a person should lose a week, it really depends
on how much you have to lose. Personally, I feel that 1-2 pounds
a week is sufficient for long term success. You truly need to
incorporate clean eating to fulfill this goal. The cleaner you
eat, the more you eat, and the more calories that you can burn.
Avoid as much processed food as possible.
Fitness Question #5 - What type of
food or supplements should I take before and after my workouts to
help me see results in gaining lean muscle and losing fat?
I take supplements that help me gain lean muscle and lose fat.
I always take a pre-workout supplement to get my oxygen levels
flowing and get that extra boost of energy. I use glutamine and
BCAA's (branched chain amino acids) prior to my workout. When
I am finished with my workout, I drink a low carb protein shake.
60 minutes later I eat a well balanced breakfast and take a non-stimulant
fat burner, along with the other supplements that I take. I use
food digestives at every feeding. I also supplement with fish
oil, CLA, and a muscle building additive. If you are eating properly,
it is not necessary to take a lot of other supplements.
Fitness Question #6 - How do you deal
with cravings for junk foods, sweets and salty food? I can stay
on a diet for maybe a few weeks but I eventually get really bad
cravings and binge on snacks and fast foods.
The best way to avoid cravings is to be PREPARED! Have your menus
planned out, and get those meals cooked ahead of time. Have a
good protein bar around, and low sugar drinks like Crystal Lite.
Drink plenty of water to avoid the cravings. If you are hungry,
drink water first. I drink no less than a gallon of water every
Fitness Question #7 - Im trying
to create a healthy shopping list to stick with. What are some of
the main foods I should include to maintain a lean and muscular
When shopping for food, research "clean eating" recipes.
Get veggies, lean meat protein, berries, and healthy carbs such
as; sweet potatoes, quinoa, brown rice, and brown rice pasta.
If getting peanut butter, make for sure that its 100% natural
(no sugar added) and avoid any of the name brands claiming to
be natural. The oil should be separated on the top.
Fitness Question #8 - Im about
35 pounds over weight. I have never started an exercise program
and really dont know where to start. What tips can you give
me to get started on the right track?
When a person has a significant amount of weight to lose, get
started with a plan. Start by eating right, getting in 30 minutes
of cardio a day (5 days a week), some weight training, and find
someone to help keep you on track and focused. Write down your
goals and keep them in sight! ShapeFit.com has a great online
program called FitTracker
for nutrition and exercise tracking that will help you get started.
Fitness Question #9 - I tend to eat
out most of the time and really dont know what healthy foods
to order from the menu. What tips do you recommend for eating out
at restaurants to make sure my diet will not suffer?
If you are going to dine out, choose healthy options! Get a lean
protein such as chicken, or top sirloin. Avoid salts, breads,
sauces, and ask for a side of grilled vegetables. With your meals,
you can eat out at times but just make sure to avoid the bad stuff.
If it is not on the menu, ask your waiter. Most likely they will
make a substitution for you.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
When I am working on my glutes, which I do twice a week, I love
to do weighted squats. I do close stance, and sumo squats. Also,
I do weighted cable kick backs, Olympic deadlifts, leg press with
feet close together.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
The most challenging thing that I, personally, deal with is staying
mentally focused. I tend to slip at times, with diet and exercise.
Everyone does. Instead of beating myself up, I reevaluate my situation
and start over. I focus on my goals and remember what I want!
Surrounding yourself with people who share the same passion, will
help you to stay on track. Find groups via the Internet, or at
your gym to help you stay on track. I read as much as I can about
this lifestyle, and it truly helps me to stay focused.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
I have 7 meals a day, eating every 2.5 to 3 hours. I have a well-balanced
protein shake immoderately following my workout. 60 minutes later
I eat my breakfast. With all my meals I have a balance of proteins,
carbs, and healthy fats at every meal. My hired trainer, Ruben
Sandoval, from Fit To Be in Your Kitchen, does the work for me.
If you can hire a great trainer, they are specialized in helping
you to get your desired results. I love eating, and the cleaner
I eat, the more I get! And, the results come.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
The exercises that I do to keep me on track and in shape are
many! My favorite body part to train are me shoulders (deltoids).
Some of the exercises I do are dumbbell shoulder presses, lateral
raises, clean and press, deadlifts, plate raises, incline press
and flys, many forms of squats, and lots of weighted dumbbell
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
I firmly believe that if you want to build muscle, you need to
have a clean and balanced diet. In order to build lean muscle,
you need to eat food, not protein shakes. When I am working my
shoulders, food is definitely key. It helps me to build more muscle.
Also, doing a form of cardio keeps the top fat layer low, allowing
you to see your shoulder definition.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
When I want to lose unwanted body fat, I cut back 200 calories
from my daily food intake. I also will incorporate a non-stimulant
fat burner. It helps keep the hunger binges at a low. Also, I
will incorporate my 30 minutes of HIIT cardio (high intensity
interval training) or steady state cardio into 5 day sessions,
or add an extra 10 minutes to each day of cardio.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
I'm always focused on gaining lean muscle. With my strategies,
I make sure my supplementation is spot on and this involves never
forgetting my BCAAs, glutamine, fish oil, kre-alkalyne, lots of
water, and clean foods! I make sure that I never miss my scheduled
meals, and only allow myself a couple small cheat meals per week.
Fitness Question #17 - What are the
top 5 tips you recommend for staying motivated on a fitness plan
and truly making a healthy lifestyle change:
My tips for staying motivated in fitness is to always stay positive!
I am always trying to get better each day. I love to keep myself
interactive with other fitness-minded people. I have a weekly
food and exercise plan in place to keep me on track. I also involve
myself with fitness groups online to get the motivation I need
to stay on track with my fitness goals.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
When I am weight training, I usually do 4 sets of 10-15 reps
with each exercise. I usually do 4-5 different exercises for each
muscle group that I am training. When lifting, I lift as much
as I possibly can with having the correct range of motion. I sometimes
don't worry about the amount of weight, as long as my ROM is fully
performed. When I get tired, I push through those last few reps.
I like to feel the burn, as my body is telling me that my muscle
Fitness Question #19 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for losing fat around the stomach and developing a toned and defined
When I am trying to lose that extra layer of fat around my midsection,
its definitely making sure the diet is spot on! No cheating! Eating
clean will help that fat dissolve, along with cardio sessions
when your heart rate is at least 65% of your maximum. Sometimes
I have to increase my cardio, as that helps me very well. I do
concentrate on extra ab work. When your nutrition is solid, cardio
is being done at least 5 days a week and you're doing AB work;
your midsection will decrease. Those abs will start to show, clarifying
that your dedication is paying off.
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
When I am trying to tone my glutes, thighs, and hips I do a variation
of exercises. Many squats, dumbbell lunges, barbell deadlifts
on a box, leg extensions, leg press, and weighted cable straight
or bent kickbacks. I also do weighted cable leg side lifts to
feel the burn on my thighs. You can do this for the inner and
outer thighs. Hip thrusts work well for tightening the glutes
too. When trying to tone this area, plyometrics are also great.
Plyometrics are great to do a couple of times a week and you might
want to do these on your non-lifting days.
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