Meet Anthony..

Guys this is a must read!! 

I started my shift today at Rileys gym this morning but I didn't think I would start it with tears running down my face and speechless 

I want everyone to meet Anthony 

Here is 5 things that people don't know about Anthony 

- Anthony travels to Rileys via bus 

- He spends 2 hours training weights and cardio

- He has been coming here for 30 years 

- He walks in with the biggest brightest smile and positive attitude 

Anthony is legally blind and has a walking stick...  

Next time you think it's hard I want you guys to think of Anthony and how much of an inspiration 

I'm still speechless and it definitely will make me think twice before ever complaining 

Over 10,000 blog views and my blog has reached over 75 Countries!!

Thank you, Thank you, Thank you

I woke up this morning and checked my blog and I can honestly happy i'm the happiest girl in the world today..

My blog is passion project and I wanted to share every single thing I have learnt along the way through comp prep and normal everyday life.. Why keep knowledge to yourself its so much better to share it with others so they can have the same experience and learn from your mistakes..

Thank you to every single reader from every single country I wish I get to meet you all one day :)

Love lots from the happiest girl in the world oxoxo

I'm on instagram :)

Hello to all my views Across the world :)

I have currently reached 75 countries and I really wish to reach everyone world wide.. That would honestly be the coolest thing ever!!

I'm not anyone special i'm just a really raw honest person that has a huge passion for health, fitness and helping others.. I want other people to feel as happy and positive as I am and pass it onto others.. I really hope some of my posts has helped you in some way

I'm now on instagram and feel free to add me to see more of my personal life

MILENA_TRAMO

If there is anything you want to ask or you have any questions please feel free to ask

Special thank you again

Milena
oxox

The V word...

The V word

I'm going to be honest and I know there are going to be some bodybuilders that will look at me with their jaws dropped to the ground in shock or horror..

OK well here is goes......


For the last week I have been Vegetarian and nearly vegan.

I want to give my body a break from eating meat plus I saw a few videos and documentaries about what meat does to your body and animal cruelty and I really just can't stomach meat at the moment..

Honestly people can have their opinions and think I'm weird being a vegetarian body builder but I have never felt better and I'm getting so lean from eating so clean..

It might or might not last but for now its working so if something isn't broken why try and fix it


                                        Here is some of the things i have been eating  

There is no right or wrong way to do anything just listen to your body and go with it :)

5 Very simple exercises to do while you're stuck in a hotel room

How to train when you're stuck in a hotel room..

My life is so crazy at times and I'm non stop jumping from one hotel to another. One particular weekend I didn't have access to a gym or any outdoor training facilities which left me soooooo bored..

A friend of mine suggested I do a training session in my hotel room using body weight exercises which was a great idea :)

Here are my top 5 things to do to exercise when you're stuck in a hotel room





Body weight squats 

I love a challenge so what I would do is do a squat then would come up slowly and hold of 5 seconds then come up a little higher and hold it again until i reached the top.. That burns your booty and left my legs shaking haha


One legged Lunges

Again I like to change it up what I would do is I would put one leg on my bed and the other leg I would do a lunge.. Make sure your leg is straight and you tuck in your pelvis



Bench Step ups 

Every hotel room I have stay in has had a strong sold bench where you can put your suit case. I would use this space to do my step ups :)










Push ups and tricep dips   

Push ups and tricep dips are always a simple and easy exercise that you can do anywhere and everywhere

Sit ups 

To make sit ups harder what I would do is as I come back down from doing a sit up I would go down a little bit and hold it for 5 seconds then I would go down a little big further and hold it again for 5 seconds and i would do that until I reached the bottom of the floor ready to do another sit up







Now there is no excuse not to exercise and you can burn calories while you're trying to pass the time :)

My Healthy Green bowl recipe:)

My healthy Green 

         bowl :) 

I love playing with food and trying out new things. Some days I feel like something cold a refreshing so I decided to give this a go and it honestly taste incredible!!  

Healthy food doesn't have to be boring...

To make this bowl all you need is a blender which is so quick and easy..


Bowl

Celery 
Cucumber 
Lemon 
Ice 
Kale 
Spinich
Ginger 

Topping


Coconut 
Muesli 
Strawberries 
Walnuts

Byron Bay get away

I don't know what it is about Byron Bay but I feel so refreshed, clear and happy!!

I'm all for fitness and eating healthy and training but life is really about balance and with how crazy it can get sometimes you just need to stop what you're doing and find your happy place..

Travelling around so much and living out of hotels its so good to get back to Earth and away from all the noise

It's super random but I actually slept on the beach under the stars, ate Vegan for 2 days, grabbed a surfboard, 7am yoga which was such an incredible experience..

To learn something different and to grow you must step outside of your comfort zone and try something different..

Who cares what people think go sleep under the stars, try new food, talk to people you wouldn't usually and experience everything life has to offer or you will sell yourself short

Getting over the Easter Binge

                                                 Everyone knows calories don't exist on Easter... 

Ok... Maybe that's just my wishful thinking :) 

I love my clean eating and training but I also really love my chocolate haha I had another road block I had Easter then my birthday not that long after which means double the cheat meals..
I took full advantage of both days and my stomach is a little sore still lol

First thing to remind yourself is when you eat naughty food it doesn't turn into fat instantly haha so don't think you need to jump on a treadmill instantly to burn it off because your body is still trying to metabolise all the food and calories so it takes some time before it gets to your thighs and booty lol  

Here is 5 quick steps to follow to help get you back on track

Step 1.  First things first is to not beat yourself up for enjoying a special event.  You shouldn't get guilty after eating nice food with your friend and family so just stop! breathe! and know everything is ok. No one will judge you or think any different because you eat chocolate or other treats

Step 2.  Don't do anything dramatic and starve yourself the next day. Keep eating how you usually eat so you don't shock your body and it can still just do its thing.

Step 3.  If I have had a big cheat day / night then I will usually hit legs the next day so I can burn the most amount of calories training my biggest muscles.

Step 4.  You can also add in extra cardio eg when you first wake up you can go for a 30 - 40 minute walk before your first meal and also do 20minutes of cardio after your training session

Step 5. Just remember if you eat clean and exercise really good for most of the week I honestly wouldn't stress to much just keep doing what you're doing and just train that little bit harder

Life is about balance and it should be enjoyed :)