Name: Angel Kolb-Hepper
Location: Pierre, South Dakota
Age: 40 Height: 5'3" Weight: 118 lbs
Years Bodybuilding: 3+
I used to walk more than four miles per day and eat anything I wanted because I wasn't educated on clean eating. I never lifted weights, tried a few aerobics classes, and was tired of not seeing results. I was 35 years old with two kids (two C-sections) and was ready for change.
I had to educate myself and knew nobody could do it for me, so I turned to the Internet and Bodybuilding.com. I learned about nutrition and clean eating and realized that no matter what I did, I would never see results if I didn't change my eating habits.
I researched women's workout routines that inspired me on Bodybuilding.com. Their bodies were incredible. I knew I wouldn't look like them, but I had to start somewhere, so I printed off their routines and watched their exercise videos without knowing what half of the exercises were. I was thankful for Bodybuilding.com's video library. I knew if I didn't perform the exercise correctly I'd hurt myself or waste time. I went to the gym with my workout in hand, started lifting, and saw my body change within a month.
The gym became my second home. I have my days when a workout seems impossible, but those days end up being my best workouts. So, no matter how tired I am, I go to the gym. It puts my mind in a different place and it's a great feeling to know I achieve better results.
My workouts change depending on my goals. I do morning fasted cardio for 30 minutes and alternate between the elliptical and treadmill. When the weather is nice, I do cardio outside. I believe in split training and do cardio in the morning and lift at night when I have consumed enough food to energize my body and mind.
I hired a trainer who designed a workout program for me. I try to change my workouts every 5-6 weeks and add more exercises each day to give me an added edge.
I hired a nutritionist to design a food plan for me because I had no clue what I was doing. I worked with him for about a year, enrolled in an online program (ISSA), and pursued a certification in fitness nutrition to educate myself. It was the best decision I made. It helped to find a balanced diet because I learned how to adjust my nutrient macros.
I eat five meals per day. Each meal contains 26 grams of protein, 20 grams of carbs, and 8 grams of fat. I try to keep my calories around 1,400 per day because I'm trying to lean out and maintain muscle.
While lifting at the gym, my friends approached me about competitions. I had no clue what they were talking about. So, before I made any commitment, I did my research. I looked at every competition gallery I could find and decided it would give me an added edge. I wanted to see what my body could do on a strict competitive plan for 12 weeks.
The training was tough mentally and physically. I was 38 years old at the time. I own a business, have two children, and a husband. It was exhausting trying to find balance and keep my life together. I prepped my meals for the week on Sunday and my work and life schedule became easier.
I actually had fun at my first competition. I didn't place because the judges said I was too lean and muscular, but I met many people. I made life-long friends in the competition world. It's a great feeling to have other people understand this lifestyle. Many people feel we are completely compulsive obsessive, but we are just truly balanced and want to live a healthy lifestyle.
Since my first show, I switched to figure. It's the best decision I made. I can lift all I want and not worry about getting too muscular. At my first figure competition, I placed second in open and masters. It was so much fun. The suits are out of this world. Every girl dreams to wear lots of bling. I competed again one month later and won the open and placed second in masters.
I was approached to enter a natural competition held in our state for the first time and won open, masters, and overall, and won an NGA pro card. When that happened, I knew I made the right choices in life. Thanks to my friends who gave me advice and pushed me to enter the world of competing.
Looking at pictures and reading personal stories motivate me. I'm not sure if or when I will compete again. There are many factors that come into play, but the competition expense is the main reason. This is my passion and lifestyle. I compete against myself every day. I take progress pictures every four weeks and want to get better every day. I really try not to stress about the scale or my body fat. I have not had a judge ask me what my body fat is. I live a balanced, clean, and healthy lifestyle.
Motivation comes and goes. It's part of life. Some days we have high energy and some days we can't pull ourselves out of bed or off the couch. When I don't eat clean, I'm sluggish. I keep many inspirational quotes on my iPad and read them to stay motivated. You have to make yourself get up and do it. Nobody will do it for you. Find the passion within yourself. If you don't have that in full force, find a workout partner. Don't give up.
My competition plans are on hold. I'm currently working to build lean muscle mass. I want to put on more size and it takes time. I would love to break into the world of fitness modeling. I'm okay not competing against anyone right now. I'm alright without someone judging me other than my trainer and myself. I will be 41 years old in July and this girl is not stopping. Who knows what can happen in the next 5-10 years.
If it doesn't challenge you, it doesn't change you. If it's easy, you won't see progression. You owe it to yourself to be the best you can be. Don't cheat yourself and take the easy way out. You will have to work much harder to get your end results. Live every day to its full potential and never give up.
I look up to many women and men in this industry. They all understand the dedication in this lifestyle. I admire anyone, famous or not, who is willing to help and give me advice. We are all a minority in this world and everyone is willing to help. I can't pick one. I'm in awe of anyone who can dedicate themselves to this lifestyle.
This site gave me knowledge to get started. I researched everything. I had no clue what most exercises were. I watched every video I could about exercises for my daily workout.
Before I had a trainer, Bodybuilding.com helped me understand supplementation. If you're not supplementing correctly, you're putting your body at a disadvantage. Bodybuilding.com is your one-stop-shop for everything and everyone.
- "Booty Wurk" by T-Pain
- "Click Click Boom" by Saliva
- "Fake ID" by Big & Rich
- "Thrift Shop" by Mackelmore and Ryan Lewis
- "You Shook Me All Night Long" by AC/DC
Thanks: Special thanks go to my family and my trainer, Jerry Ward.