Thank you, Thank you :) xoxox

Thank you so much for visiting my blog :)

I feel so blessed.. I'm not anything special Im just a real girl with a real passion for health and fitness and I want to be able to give back as much as i possibly can so everyone can learn from my mistakes

Im going to be training hamstrings today so stay turned I will show everyone exactly what I do to add muscle and shape :)

If anyone has any questions feel free to send add me on Facebook milena tramoshannon
or follow me on instagram milena_tramo

Thanks again
oxoxo

My morning kick starter :)

My morning Kick starter ( excuse the blurry photo )

This is my morning ritual to detox and kickstart my metabolism

The second I wake up I will squeeze a lemon into filtered water.

After I have had my lemon water I then move onto a fresh drinking coconut that you can get from woolworths for $3 I have the juice and flesh

Then finally I make a green juice with

- Cucumber
- Celery
- Kale                                                                                  - Spinach
                                                                                    - Lemon
                                                                                    - Chia seeds  

Stop eating numbers and start eating food

        As I sit here I think how crazy it is how much our fruit, vegetables, meat and dairy has changed. An apple isn’t an apple anymore and it's really scary. I just finished work and I’m sitting behind my laptop researching different things so i can build my knowledge. 

        Food is my thing and I love to snack and for some reason I’m eating hommus and celery which is a little random but my inner Serbian comes out lol 

My hommus says dairy free and gluten free so i thought sweet I won't get a sore stomach. 

Out of curiosity i have a look at the ingredients and decided to type it into google to see what comes up and I copy and pasted what I found first

Chickpea (47%) 

Water

Canola oil 

Tahini paste 

Acidity regulator (575) = 

575 E575

Glucono delta-lactone

No known adverse effects in food. Food acid, artificial sweetener base, acidity regulator. Made from glucose.  Stops 'stone' formation during manufacture with milk and beer.  Found in gluten free food, processed meat, cheese.

Salt 

Food acids = 

1. Common food acids include vinegar, citric acid, tartaric acid, malic acid, fumaric acid, and lactic acid. Acidity regulators are used to change or otherwise control the acidity and alkalinity of foods. Anticaking agents keep powders such as milk powder from caking or sticking.

Citric acid = 

Citric Acid Uses Around Your Home
For Cleaning & Stain Removal

Acetic acid = 

Acetic acid (ethanoic acid)

• Overview
• Health effects
• Environmental effects
• Sources of emissions
• References

Description

Acetic acid is used in a number of topical medical preparations, including the destruction of warts, in eardrops, as an expectorant, liniment and astringent. It is used in the manufacture of a number of chemical compounds, plastics, pharmaceuticals, dyes, insecticides, photographic chemicals, vitamins, antibiotics, cosmetics and hormones. It is used as an antimicrobial agent, latex coagulant and oil-well acidifier. It is used in textile printing, as a preservative in foods and as a solvent for gums, resins and volatile oils.

Garlic 

Preservative (202)  =

Introduction: Increasing use of sorbates (preservatives 200-203)

Until recently, sorbates didn't bother failsafers because they weren't in any foods we could eat. However, if you read labels regularly, you will have noticed that sorbate preservatives are creeping into all kinds of foods, mostly as sorbic acid (200) and potassium sorbate (202).

Adverse reactions to sorbets

Sorbates have been associated with asthma, eczema, contact dermatitis, eye irritation, nasal irritation and burning mouth syndrome (in medical journals, see below) and the full range of food intolerance reactions including irritable bowel symptoms and children's behaviour problems.

Firstly the fact I have to research what these number are are enough to give me the absolute shits..

Im so sick of all the sneakiness hiding behind numbers and food companies misleading people. Im not surprised with all the people I speak to that complain of or have suffered from 

Depression

Fatigue

Headaches

Migraines

Abdominal pains

Sugar cravings

Diarrhea

Migraines    

Have a look at all the junk added into our foods and we have 0 idea of the effects 

Dont even get me started on fast food companies 

 Read the labels everyone.. If you can't pronounce it of there are numbers put it back down 

 

Getting back on track

Getting back on track

Over the Holiday season I took some time off training to spend time with family. My body was telling me it needed a break and for the first time I actually listened..



Im back on track with my clean eating and exercise and I'm starting to see results in the first week.

The hardest thing I have found with starting again is being patient and trusting the process. When you don't think and feel your best it can really effect your self esteem and confidence which sometimes can make you do extreme things like binge eat because you want to give up and self sabotage or extreme diet because you just want the weight off instantly so you can start to feel confident again.

The best thing to do is to have a plan and stick to it and trust that it will work and everything will be ok :)

The first week will be the toughest part but if you can get past that then it will get easier and easier until it becomes a lifestyle.

I have to work just as hard as everyone else there is no quick fix or short cuts only hard work and dedication

As much as it maybe daunting and embarrassing take photos of yourself once a week so you can track your changes and see your body take shape


Before my break 3 months off diet and training  

Not training and dieting at all

















 Now

Kickboxing for cardio :)

Hitting pads :)

I have always told people to do things you love in order to keep fit.. For some people its riding a bike, taking the dog for a walk, tennis ect What ever it is it all counts and is positive :)

For me personally I love kickboxing and I find its an awesome way to keep fit and work on my core strength..

I have been training for a few years now and I'm addicted. I have had the pleasure of training with some awesome trainers in Australia and Thailand

This is a short clip of me hitting pads

Post comp road blocks and struggles

Post Comp road blocks and struggles

The reason I started this blog was because I want to give people honest information on exactly what someone goes through when they compete and also post comp..

I have always lead a very healthy lifestyle and I always sit very lean all year around. After doing my first competition I really can't believe how much it has taken a toll on my body and metabolism. As much as I loved the journey with competing ect I think now was it really worth everything I have gone through..

Below are some of the post comp struggles I'm going through

- Post comp bounce back - Everyone that competes goes through the 10kg bounce back. As much as everyone says they will keep following a strict diet post comp your body has been starved of nutrients for so long the second you start to eat properly again your body will store every single thing that enters your mouth and once you start you won't be able to stop.
- Losing the post comp bounce back - Im finding it twice as hard to lose weight and I think its due to my metabolism being shot from a restricted number of calories then a normal amount of calories has really thrown my body around.
- Water baby - The second I eat carbs boom my face holds so much water and I feel like a puffer fish!!
- Training -  For some weird reason there are days I honestly can't be bothered training and the thought of a gym makes me cringe which I have never experienced in my life.
- Confidence - You sit so lean for 20 weeks when you go back to a normal size it really playing with your self-esteem and confidence thinking that you are over weight
- Social pressure - After you compete I think people expect you to be that crazy lean all year round so you feel pressure to try and maintain that body fat % all year round which isn't realistic or healthy
- Binge eating -  While prepping you are taught to eat a low number of calories all week then on a Saturday or Sunday for a 3 hour window you get to eat as much junk food as possible which will kick start your metabolism. The only problem with that is post comp when you have a naughty treat you can't just stop at one your little brain receptors go crazy and you want to just eat them all and thats all you can think of.
- Eating properly again - After getting told what to eat and when for 20 weeks after comp I honestly felt really lost and alone and wasn't sure what to eat and would get guilty for eating normal food


Unless you want to be a professional body builder ect I would recommend for everyone to just focus on bettering themselves and reaching their goals instead of putting their body and mind through the extreme measures you take while prepping to be on stage.

My Personal detox stack

Getting back into clean eating...  You're not alone everyone feels like rubbish but you have to push through and follow the process 

Some people think a detox is going on these extreme 4 day juice diets ect which I'm personally not into at all.. Bellow is exactly what I take and when I take it. 

Chlorophyll 
Benefits - Super potent antioxidant, Helps clean out the toxic build up in your body, helps control hunger cravings    
How and when to take it - I squirt some Chlorophyll in my water when I first wake up and also I take it another 2 - 3 times though out the day for the first week then will only take it first thing in the morning ( it doesn't taste the best but its good for you so just skull it haha )




Fermented Sauerkraut  and Mojo Kombucha 

Benefits - Awesome probiotic that will introduce good bacteria into your digestive system and help the balance of bacteria.

How and went to take it - The Sauerkraut I eat two folk fulls before every meal and the Mojo drink I will drink that anytime during the day 




ATP ALPHA VENUS  

Benefits - Alpha Venus has been formulated to improve estrogen build up, for us women its mainly in our triceps, hips and legs  

When I take it -  I take 1 capsule twice a day with food 








Clean eating 

There is no point taking all these products to help get rid of all the toxins and junk from your body if you're going to refuel it again with more junk.. I make sure I eat nothing from a packet and I really try and avoid sugar and artificial sweeteners as much as possible so I still to meats and vegetates with lemon and mustard dressing  

Holiday binge recovery plan!! :)

Gets back on track after the silly season..

For the first time ever I actually did a normal thing and enjoyed having a break and a holiday.. I spent a full week in Byron Bay at Falls festival and ate what ever I wanted and also drank alcohol "which I never do" and I drank a lot of it haha so i know exactly how everyone is feeling :)

Now that the holidays are over and your routine is completely out the window from having so much fun its time to get back on track and here are my top 10 tips to help make it easier to get back on track.

1. Pick a day you're ready to start getting back on track, my day happens to fall on Monday so diet start Monday for me haha

2. Weigh yourself and write down your starting weight so you have something to go by and set yourself a realist goal weight for the week to help keep you focused.

3. Get all the junk food and temptations away from you.. out of sight out of mind

4. Make sure you have your food prepared the night before and put in plastic containers

5. Write down a what exercise your doing to do for that day or week so you have something to go off

6. Give yourself a cheat day.. Say to yourself ok if I stay on track Saturday I get to relax and eat what I want

7. Get a friend to do it with you so you have some support and motivation

8. If you do feel like eating junk food try and squeeze into the smallest tightest pair of shorts or a dress and that will usually do the trick and stop you haha i know that works for me

9. If you do have a slip up don't beat yourself up about it just eat clean for the rest of the day. The worst thing you can do is get upset then turn into a junk food eating mad man

10. Its the first week back so don't be hard on yourself just take it easy and each week try and eat cleaner and clean until your back on track


Good luck everyone :)
oxoxo