Angel Kolb-Hepper – Fitness Model Statistics
- Name: Angel Kolb-Hepper
- 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
Angel Kolb-Hepper – Fitness Model Interview
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).
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.
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.
I don’t 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 serious calories?
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.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
As 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.
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.
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 day.
I’m 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 physique?
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.
I’m about 35 pounds overweight. I have never started an exercise program and really don’t 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 fitness app called FitTracker for exercise tracking that will help you get started.
I tend to eat out most of the time and really don’t 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.
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.
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.
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.
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 lunges.
What are your best tips (specific exercises, diet advice, etc) 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.
What are your best 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.
What are your best 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.
What are your best tips 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.
What is your training routine like?
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 is growing!
What are your best tips for losing fat around the stomach and developing a toned and defined midsection?
When I am trying to lose that extra layer of fat around my midsection, it’s 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.
What are your best tips 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.