What to drink over the silly season :)

Surviving Christmas and New Years!!

Ok this is for all my people that love to have a few drinks and for my people that like to have a few to many drink haha :)

I personally drink maybe once or twice a year and that is usually around this time Christmas and New years.

I recently had my christmas party and couldn't switch off my health conscious brain so I tried to pick some better options for myself and here is what I came up with and I hope it helps :)


Beer fans
Try and go for the low carb options
- Pure blonde
- Hahn superdry
- Great northern
- xxxx summer


Red or white wine fans
Try and go for an organic wine option



Spirit fans
Be careful of the mixers thats where you can really pack on the calories
- Vodka & coconut water
- Vodka Lime and soda
- 7/11 Sugar Free frozen slurpee with a mixer


Shot fans
Try and stay away form the darker shots and stay to the lighter shots

2 ingredients.... 30 seconds and you have yourself a protein cake :)

Smash your sweet tooth without wrecking your hard work!!

I had huge chocolate cravings last night and I thank my room mate for now buying me chocolate haha

I stumbled on this by accident and it saved my life soooooooo many times :) While I was prepping for my comp my cravings would go through the roof and it was unbearable sometimes and I'm not a big fan of sugar free products because it really upsets my stomach..

How to makes this bad boy

Step 1 - Put a scoop of protein powder in a cup or bowl

Step 2 - add 2 dashes of water and stir it together until its a runny paste

Step 3 - put in the microwave for 30 seconds

Step 4 - It will turn into an instant cake : D

Note - If you really have a sweet tooth add some peanut butter on top and crushed almonds...

Give it a go and let me know what you think :)

Fasted cardio and the benefits

Fasted cardio for extra fat loss 

Throughout my prep for Ifbb every morning I would walk for 30 - 40 minutes on an empty stomach and found it had some huge benefits

1. I was losing fat at a quicker rate then doing cardio on a full stomach. I was also losing fat from stubborn areas

2. It kick started my metabolism so I was getting hungry quicker 

3. It woke me up and gave me an awesome start  to the day full or energy

Some studies have found that exercising in a fasted state can burn almost 20 percent more fat compared to exercising with fuel in the tank. Why? Once we eat, insulin (which regulates the breakdown of fat) increases in our body.  Higher your insulin the harder it is to burn fat.

Hello from Australia!!

Hello to all my Blog readers :)

I had a random thought this morning and I would love your help to try it out and make it world wide :) My blog says that I have views in 16 different countries so far and Id really love to meet everyone from across the world and bring everyone together

I have written this sign saying Hello from Australia id really love it and think it would be really cool if you were in another country to also write a sign saying Hello from........ and write down your country and post the picture of your country :)

You can post the photo on my blog, email it over to milena.tramoshannon@hotmail.com or add me on Facebook and post it on my wall milena tramoshannon

Lets all create something really cool and fun :)

oxoxo

The quick and easy way to meal prep!!

The quickest meal prep ever!!

I get people asking me all the time how do I have time to meal prep and it must take forever.. That honestly couldn't be further from the truth

Below are a few steps to look a weeks meals in no longer then 20minutes

The trick is to cook everything in bulk..

Meats

Step 1- Cut all the chicken breast into flat thinner pieces

Step 2 - place the pieces in a sandwich maker and close the lid

Step 3 - The chicken should take around 3 - 5minutes to cook then place it on a plate and repeat with the rest of the chicken until its all cooked..

Step 4 - You can do the exact same process with fish and meat

Step 5 - place the cooked meat or chicken in a container


Vegetables

Step 1 - Cut all your vegetable into smaller pieces and cook in a pan

Step 2 - Cut your sweet potato into smaller pieces and put it in the over to cook

Step 3 - Repeat the process with the rest of your vegetables then place it evenly in the container with the cooked chicken



Another trick I think to do is to get a texter and write what number meal it is then place it in the fridge and freezer in order like the below picture

Boost Juice protein balls.... Not so healthy!!

This makes me so angry and the exact reason why I started this blog... I would buy a boost juice and would also buy their protein balls thinking that they where an healthy option until a friend of mine told me what was in them.. 

When buying any products always check the ingredients!!! I checked their ingredients and was surprised to read Biscuit crumb, Butter, Condensed milk ect.. I may as well eat a chocolate bar : / 

My biggest hate is when a companies will use buzz words like "Healthy Protein snacks" and pack full of non healthy ingredients.. 

Dig deep and reach other to a family in need

Hey guys

When I herd this heart breaking story it made me think about my family and how short life can be and I knew I had to help..

A beautiful young mother was giving birth to her precious child and unfortunately didn't survive after giving birth :( Anthony Johns "The angry panda" who is a professional MMA fighter has created these T shirts to raise money for the now single father and this beautiful child left without a mother..

The shirts are $50 each, any donation is accepted and appreciated. 100% of every donation will go directly to help supporting the family through this tough time.

If you would like to donate or make a purchase please email me on milena.tramoshannon@hotmail.com or add me on Facebook milena tramoshannon or you can contact anthony johns on Facebook


Thanks everyone, lets all reach out and help someone else in need

oxox

Forget protein bars.. Its all about Tees Superfood bars :)

Tees superfood bars are an awesome option if you're on the run..

My life is so crazy busy and I'm constantly on the run. I have been stuck a few times with forgetting my meals and ended up buying protein bars or balls. After finishing the packet I feel like someone is punching my stomach big time and I get reflux :( If you don't believe me go into a woolies or coles buy 2 packets of protein balls and let me know how you go haha


I stumbled across Tee and her superfood bars when I was away with work and I got to try a few samples.. I got to meet Tee personally and we got chatting and she was such a ray of sun shine.. When Tee was talking about her bars you could see how passionate she was and much she really believed in proper wholesome foods which was really comforting and refreshing to see someone was doing things for the right reasons..

I have stocked up on her bars and I will use them when I'm stuck and on the run and they have saved me a fair few times when I have been on a plane or had a long drive..

Check out her website and have a look at the ingredients which will speak for themselves there is no crazy huge words I can't pronounce or numbers ect that you will find in most package foods..

http://www.teessuperfood.com.au

I finally answer questions about my 6 pack :)

1.      Tips to bring out your abs

I get asked the question constantly how do I get a flat stomach or 6 pack?

My honest answer to all those people that ask…

Firstly there are a few factors that you need to take in first but the quickest way to get abs is to have a good diet.. without that it’s almost impossible!

If you’re feeding your body rubbish on the inside expect it to show on the outside lol Thanks chocolate bar I thought we were mates haha 

Personally I eat 5 - 6 meals a day and nothing from a packet.

I believe in a well balanced diet of Meat, Vegetables, Fruit, nuts and yoghurt which helps me lose body fat which will then bring out muscle definition

Roughly what I eat on a normal day.. I try and eat all foods  

Breakfast 

- acai bowl 

- green juice 

or 

Yoghurt and muesli 

Snack 

- Protein shake 

- Scoop of powded superfood greens

- Handful of Almonds 

Lunch 

- Chicken 

- Vegetables 

Snack 

- Chicken 

- Vegetables 

Dinner 

- Salmon 

- Vegetable 

Other things that play a role

Genetics – Some people store fat in different areas eg they might have very skinny legs but hold their weight on their stomach or waist line or vise versa which means it may take some people  longer to see results come off their mid section.. Persistence is key 

Lifestyle – If you are in a very high stressed job then that can make it harder to bring out your abdominals due to cortisol that is released throughout the body. Being under high stress really makes it hard for your body to work efficiently and let go of excess weight 

Exercises I have personally found that has helped bring out my abdominals is anything that focused on core strength Eg

- Pilates

- Yoga

- Cx workout

- floor ab exercises 

Is over training making you skinny fat?

Is over training making you skinny fat?

Skinny fat Definition = A “skinny fat” physique is one that doesn’t look overweight, but lacks muscle definition which means their body will have wobbly bits and generally shapeless. It’s the type of physique that, despite having relatively low levels of body fat, looks soft and shapeless.

Here is an examples of what it look s like on boys and girls:

How do you become skinny fat?
- Extreme dieting with rapid weigh loss
- Lacking muscle tone
- Over training and burning into your muscle instead of fat


Ways to over come it?
- Make sure you give your body enough calories to match your training
- Pick up some weights, it will really help tone and tighten your body
- Feed your body good nutritious foods

Sometimes less = more. I love my training so much and I have convinced myself I'm a little bit A'D'D :) What I didn't realise was I was over training and burning into my muscle and wasn't burning and fat, which left me looking skinny but things wobbled everywhere and I lost my body shape. I have now pulled back my training to going for walks in the morning and one gym session in the afternoon instead of weights, beach sprints and a gym class all in one day. I will have seen better results and my body will love me more when I'm not over working it and putting it under a lot of high stress

Cellulite Blaster!! Thank ATP and Mass Nutrition for your perfect booty ;)

The cellulite blaster!!!

"This is not a paid presentation" Hahaha

I would never ever recommend any thing that I haven't personally tried and found that worked.

Even though I have a 6 pack my worst area is my booty.. My brother is a builder and offered to fill my dimples with puddy and spac fill haha way to boost my confidence!!

Obviously you still need a good diet that is the first thing then as a added extra I used these two creams while I was prepping to really help my problem areas big time

Sub cut
What does it do?
-Breaks down fat.
-Tones and increases the firmness of the skin and reduces the appearance of cellulite. 
- Force those stubborn spots to let go of the fat and increases the antioxidants travelling to that site 

Block E3
What does it do?
- It's a Estrogen blocker, Estrogen dominance can increase fat deposits aka have more of those stubborn areas :(
-  increase muscle tone whilst dramatically decreasing water and fat retention


T432
What is it?
This bad boy is a awesome superfood food designed to help your metabolism. I started using this product after my competition because due to the extreme training and dieting for long periods of time your body was under heavy stress which really effects your metabolism and its ability to break down your food and burn fat. This product really helps to kick start and rebuild your metabolism so you it can work efficiently again :)







And you can find these products at any Mass Nutrition supplement store you can find ATP science on Facebook :) If you're still not sure you can go through me directly. Let me know what you think

Training Hamstrings with monster Jimmy

Hamstrings with Jimmy!!

I have known this Rigg for almost 10 years and even though he looks like a monster he is honestly so humble, softly spoken and will go above and beyond helping everyone around him..

The thing I want to hit the hardest is my legs so why not train with someone that has crazy looking legs.. obviously he knows how to train them properly, just have a look at his cuts and definition lol

Just because Jimmy's legs are that big and I trained legs with him doesn't mean mine will get huge GIRLS especially need to get it out of their heads that lifting weights makes you massive. By not doing weights you're really selling yourself short and you won't have any shape to your booty and pins..

We trained Hamstrings only and did the following exercises

- Standing Hamstring curls to fail
- Laying Hammie curls super set with dead lifts to fail
- Leg press with different feet positioning super set with lunges to fail

                                                         So lift more.... Treadmill less 

How to not over eat

How to not over eat!!

If you’re like me and looooooooooove food and you can eat huge amounts then I have a little trick to
stop me eating just for the sake of it..

 
After I eat breakfast I will sent an alarm to go off 2 ½ - 3 hours after my first meal and wont eat until my alarm goes off.. 

This has saved me so many times before Im so guilty of running back and forth to the fridge and just wanting to eat for the sake of it..

           Welcome to my personal Health and Fitness Blog that you can now use as your fitness bible and go to guide if you're ever stuck and need some ideas or inspiration.   

I will take you up close and personal and share with my secrets, tips and tricks with nutrition and exercises. Throughout my blog you will find workout photos, videos, progression photos, recipes and much more. 

As an added extra I have also decided that I will be competing in fitness modelling so you will get to ride the roller coaster of ups and down right along side me. 

I would love to hear any questions you may have, feel free to leave comments and questions throughout the blog.


                                                                        Milena xoxo