Exciting news!! I have moved My blog to Absbymilena.com :)

Hi Everyone,

Just letting you know I have updated my blog and you can find my blog posts and a lot more at

absbymilena.com

I have some really cool new thing I want to share and I can't wait to hear your feedback

:)

My personal recipe for Clean Turkey burgers

Ok my New years resolution people... This one is for you :)


My personal recipe for Turkey burgers 


What you will need 
Turkey mince
Spinach
Onions
Pepper
Pink Salt
Mushrooms
Zucchini
Coconut oil


How to make it

Step 1 - Finley chop all your vegetables and add it into a bowl
Step 2 - Add your Turkey mince with your chopped vegetables and mix together
Step 3 - Using your hands make little balls with the mixture slightly bigger then a golf ball
Step 4 - In a pan add a tablespoon on Coconut oil and wait for it to heat up
Step 5 - Place the balls in the pan and flatten into a patty
Step 6 - When the edges of the patties start to change colour flip the patties over
Step 7 - Once both sides are golden brown place the patties on a plate and allow to cool
Step 8 - Pack them for your lunch and enjoy :)

Prepping for a bikini competition... Don't put all your eggs in one basket

This has been playing on my mind for a while now and I can speak from experience because I have put myself through a Bikini competition...

I am coming from a very genuine and good place when I explain what I have seen over the years and what I have personally experienced.
I really hate seeing people throw every single thing away for a competition

I have seen so many people ( including myself )

- Give up their job while prepping for a competition,

- Relationships suffer and majority of the time fail due to the very strict schedule and constant random mood swings ect that's involved,

- Businesses suffer due to the owners attention being on prepping and not spent on building their business  

- Racking up huge debts to cover the coaches, training, supplements, bikini ect

- Self esteem and head games that have put people in some dark places while trying to get lean enough

All for a bikini competition that is over and done with in 10minutes.. 

I spent in total $5,000 on my prep and I came second in Ifbb QLD and I didn't even get my plastic trophy on the day. The organisers said it will be posted out to me and I am yet to receive it after numerous attempts chasing them.

Don't get me wrong, I respect the sport and I respect everyone that competes and preps because it is so crazy hard and it takes a very strong person to stick it out and make it on stage.. 

My biggest concern is that people are putting all their eggs in one basket and walking away after comp having to pick up the pieces..

What are you thankful for??

Ok... So before everyone starts thinking about their new years resolutions, I want you to reflected on the past and appreciate the present in order to move on in the future reminding yourself of life's lessons

I want you to get a pen and paper and write down 10 things you are thankful for this last year :)


Here is my top 10 things I am thankful for this past year

Im thankful for...

1. Stepping out of my comfort zone and moving back to Sydney to chase my career even though I didn't want to move back and loved my life on the Gold Coast. I took a risk and it paid off  

2. Working for ATP Science. When I first started with Atp I was shitting myself thinking I was way over my head but I worked my bum off and now it comes naturally and I am really loving every moment and  I am learning so much

3.  Spending a lot of time with my family and watching my nephews and niece grow up

4. My incredible boyfriend, I never thought I would ever find someone after being single for two years. I was in a abusive relationship and was shut off from relationships. I had to work hard on myself to trust again and I'm glad I did because he is incredible

5. Working with my stores to conduct women's weight loss seminars across Sydney

6. My training sessions, I love training hard and I have been trying things outside of the gym and I am really loving different types of training

7. Letting go of anything negative and forgiving but not forgetting

8. I have been saving some good coin and I have my 3 year plan to have my deposit for a loft apartment

9.  For going on a family holiday, I am exactly like my dad and I am a workaholic. I only got my passport the week before I left and I didn't even care I was going. I am glad I went and it has shown me to switch off

10. I am thankful for my heart, soul, pure intentions and passion for helping people and animals. I consider myself to be a very genuine and non selfish or judgemental person and if I had a daughter like myself I would be proud. 

Mental prison

Proof that I don't just have a 6 pack all year round.. 

The thing is...  

We put ourselves in a mental prison over our outside shell thats only purpose is to protect our spirit, 

Why? 

Why do we punish ourselves so harshly and put our happiness in solitary confinement? 

It's time we break out of our mental prison and give ourselves freedom to experience life and to be free.. 

Your heart and your spirit is the only thing that matters so if you want to judge something then judge that..

Who do you think you are?

I was listening to the latest podcast from Atp Science called "secret mens business" and they made some really awesome points and mentioned qualities that their fathers told them that made you a man.

It really got me thinking and I came up with my own check list on things to ask yourself to self analyse on what type of person you are on the inside...


"You can have a good body but if you have a ugly heart... you are ugly."


Here are my list questions to ask yourself to determine what type of person you are


Men & Women  


Men - How well to do you treat the women in your life? Eg Mum, Gf, Sister ect 

Ask yourself if you had a daughter and someone treated them the way you treated a women, would you be happy?


Men & Women - How well can you control your temper? 

Are you quick to raise your voice, show aggression, become very nasty and manipulative

or are you

Calm, logical, patient and can walk away without holding a grudge and just let it go


Men & Women - If your partner or ex partner was to describe you and how you treated them throughout your relationship, what kind of things would they say about you? 

list 5 good points and 5 bad points they would say


Men & Women - Your social media. Pretend you are a complete stranger and stalk your own Facebook page. What would you say about that person ( aka You ) judging only by your posts and pictures on your Facebook page 


Men & Women - If your best friend or partner just scored an awesome opportunity or won the lotto ect and they started to get a lot attention

Could you genuinely be happy for them and appreciate their success or would you get jealous and start to distance yourself from them?


Men & Women -  How well do you treat animals?

Are they just something you feed twice a day or do you put in same effort as you would your best friend?


Women -  How quickly would you sleep with a guy? 

Is sex just a what ever thing and it's fun or do you make them wait until you know they have put in the effort and respect


Men & Women - If someone is getting bullied do you 

A) Take sides with the bully because they are intimidating and you don't want the attention on you?
B) Help out the person getting bullied because they are getting attacked?
C) Mind your own business and turn a blind eye? 


Men & Women - Would you go through your partners phone or Facebook or do you respect and trust their privacy? 



Men -  When you take out a girl do you pay, go halves or she is expected to pay?

There are no right or wrong answers to any of these questions I just want people to start to think about what type of person they are on inside and if they met that same person would they want to be friends with them??

Why the F are you training?? is for the "Fitness" "Facebook attention" "Fun" "For the distraction"

Why the F are you training??

 Is for the "Fitness" "Facebook attention" "Fun" "For the distraction"

This question has always made me wonder why people train..

The response I get straight away is I want to lose weight and tone up but when I dig deeper that isn't the case at all..


I'm not your typical personal trainer.. Yeah I could flog you in the gym for a hour and forget about you but that isn't going to do anything if mentally you keep self sabotaging yourself and you are mentally beating yourself up

I want to know what's going on in your head and your mindset because that will paint me a clearer picture as to why you do the things you do and we can work together to break some of the habits


When I have dug deeper here are some of the reasons people turn to the gym

1. They have just gone through a break up or divorce and they have lost their confidence

2. They used to be overweight when they were younger

3. They like the Facebook attention and the attention from boys / girls

4. They have cellulite and they can't get rid of their troubled spots

5. The have low self esteem and confidence and they think getting fit or skinny will solve their problems.

6. They love food way too much.. Haha

As you grow and learn to love yourself your reason for training will change... I used to train for the above reasons at different stages of my life but now my reason are completely different


5 reason why I train 

1. After being in a flipped car I have no option but to keep training and building muscle to support my back other wise it gets very painful and I get constant head aches and nerve pain

2. Being a personal trainer / life coach I need to set an example so I can teach my clients and speak from experience

3. I genuinely love training hard and eating clean... My mind, body and soul thanks me so much for giving it nothing but the best

4. I want feel comfortable in clothes and when I'm with my partner

5. I have a few medical conditions and I have to eat clean and train to keep ontop of it


 
So ask yourself... Why am I training?

I'm a modern day hippy :)

I must sound like a crazy hippy with my coconut oil teeth brushing, my box of organic veggies, alpha Venus and T432 plus, organic herbs but it honestly pays off.. 

Looking after you inside will show on the outside.. 

I haven't been training because I have some health issues going on but it just goes to show you should work smarter not harder

I have been working on a little detox protocol and it seems to be working smile emoticon

My detox stack and secrets!!

The word detox gets thrown around so loosely and it shits me how many people make money off these bullshit fads that just stave you and smash your hormones..

People need to stop focusing on the numbers on a scale and trying to drop weight fast..

Extreme dieting is old news and everyone has tried all the rubbish out there..

What is in is actually looking after your mind, body and soul which will give you a 50 times better outcome then someone that takes short cuts.. You will be happier, healthier and you will stand out :)

You need to plant and seed, look after it and watch it grow..

Im all about balance and inner health.. I have been fat, very skinny, competed in sports modelling, vegan for a few months, no carbs for 16 weeks and I have tried so many other fads.. I do this so I can speak from experience and also teach people the pros and cons

I want to share all the cool things I have found that has really helped me a lot because I do care and I want to help people..


Energy spoon

I found this place today by pure curiosity!!! I drove past it so many times and never knew what it was so I thought I would check it out and I'm so glad I did because I'm in love!!!

5 reasons I love it

1. Firstly It isn't a rip off it is so reasonably priced
2. Everything is organic, so no chemicals
3. They have so many cool things to choose from I felt like I was in a lolly shop
4. They cater for Vegans and they have a cool raw chocolate range ( yes i did buy raw chocolate coated coffee beans )
5.  You know everything in there is clean, tastes INCREDIBLE and will help you to detox

 ATP Science 

I am so proud to be the NSW and ACT rep for Atp Science. They are everything I believe in and they have the same passion as me just on a bigger scale.

They are all about education, detox and hormone balance. They achieve this by combining powerful herbs to help our bodies run as efficiently as possible which will allow us to remove all the toxic chemical build up so it doesn't store as fat in our trouble areas and cause  cellulite and so many other health issues..


Another really cool thing is they release podcasts every week answering every single fitness and health question from cellulite, gut health, PCOS, Testosterone and so many more

You will learn so much from listening to their podcasts and knowledge is power

Organic veggies home delivered..

http://www.doorsteporganics.com.au

This is the best!!! I'm so sick of spending so much money at coles and woolies and buying shit that tastes like plastic with 0 flavour!!
I may as well bite into plastic fake fruit, i wouldn't be able to tell the difference

These guys have next day delivery and including delivery I paid $60 for a full box of veggies that I chose online..



I will be creating a detox plan, I want to put myself through it first before I release it everyone.. stay tuned :)

Have a break.. have a....

Have a break...

The one thing I have never done in my life was to give myself a break.. I'm always full steam ahead and my mind runs at 100miles an hour trying to be the best at everything whether it is 

- Being really lean the natural way and wanting to set an example to others and be their motivation 

- Building a safety net because ever since my dad was sick I have always felt like I was treading water 

- Being the best at my job and working my ass off and impressing my bosses so they are proud of me.. 

Sometimes we just need to breath and chill the fuck out lol I write that with a smile and laugh at how true it is.. 

Just breath and slow your mind down and let yourself think.... Have a look around you and actually take it in.... Don't check Facebook or instagram the second you wake up open your eyes and be thankful at how blessed you are and go for a walk to start your day 

There is so much to life and we are really missing out on all the good parts to be seen, felt and herd...

Tomorrow keep off your phone and forget about all your stress and actually take a look around you 

Life after comp or after a weight loss challenge... This one is really important!!

Most people have just stepped on stage or are about to step on stage so they are all excited that everything is coming together and paying off..

Firstly Congratulations!! It isn't easy at all and you stuck it out...

Same goes for anyone that has just complete a 30 day challenge or the maxes challenge..

The thing is no one pre pares you for what comes post comp or once you have hit your goal and this is where a lot of people really come undone and do some serious physical and mental damage..

I personally bounced back BIGTIME! and suffered post comp depression and wouldn't even step foot in a gym for months..

Im going to name 5 things that happened to me post comp so you know you aren't alone when this happens to you.. ( I hope it doesn't but I want to prepare you for the worst so you can plan ahead better )


1. You promise yourself you will stay on diet but honestly the second it's finished you turn into a crazy person and you will eat anything and everything and you wont be able to help it. Your body have been deprived for so long the second you give it sugar or normal food your craving go into hectic over drive..

2. You wont want to step foot in a gym or even think about doing cardio for a few weeks and you might even take up a random sport that is completely different

3. You will put on weight and you wont realise and it comes out of know where and then you think holly shit how did I get like this and it will be so much harder to shift because your hormones are all over the place

4. You will have a huge mental battle to try and prep again straight away but your mind and body wont want a bar of it

5. You do get depressed because prepping for so long you get so used to be crazy lean when your normal weigh comes back you really start to not accept your body and you will look for a quick fix


5 Things to help you post comp 

1. Have your meals prepped and lets say you eat 5 meals a day when ever you don't eat with friends eat your prepped meals instead of every meal being a cheat meal

2. Do classes at the gym, that helps because it isn't you battling yourself lifting weights you are in a different environment

3. You have to accept that your body will chase back and to not think you will be comp lean for ever and that everyone goes through it to

4. Honestly my work is incredible for hormone balance so make sure you have a post stack to help you out of comp

5. Be proud of yourself that you took on a challenge and got there and lost the weight now start a mental prep and work on being happy and accepting who you are and where you are today. Get a diary and write down your thoughts

:)

Supplements... Do you really need a million different powders and potions?? Start using your brain

This one baffles me...

I am going to be the very first person to admit I have 0 idea about all these gym supplements and what they do

L-caritine
L-Arginine
Glutamine
Creatine

I couldn't even name any more or know what they do I had to google it...

Why?

Because I don't take them

Why?

Because I don't need too and I don't care to start to

Why?

Because I have tackled and fixed the major causes of my problems with my body so I don't need bandaid plosibo expensive supplements

My Major issues I have had to tackle and I have fixed and gotten on top off

Hormone in balance and gut health issues leading to
- Not having that time of the month for 3 years
- Excess estrogen build up on my legs, booty and arms
- I have the MTHFR gene deformity
- Cellulite
- Fixing my mebolism and hormones after my previous competition and dealing with the bounce back
- Having leaky gut and poor digestion

These are major things and for most people and women especially they are suffering from
- Being over weight
- PCOS
- Insulin sensitive
- Thyroid disfunction's

And so many other conditions!!


Do you really think a high stim fat burner that taste like sugar water will help you or a fat burner protein... Come on!!

Use your brain

Find out what your major issues are and tackle then directly... Stop with the I want to drop 5kgs quickly.. get over it, throw your scales in the bin and get over your outside appearance and work on your inside

You can think this is a product push but it isnt i dont get any kick backs form you buying Atp I dont have a "special code" rubbish

I say this because I'm telling people what helped me and the only thing that sorted out my hormones was Atp Science and Thorne multi V for my MTHFR gene.

I have also cut out all dairy and I listen to my body if I feel sick after eating something I wont eat again Eg Sweet potato sits in my stomach and wont digest properly  


It's time to take back control of our health!!!

You can't out train a bad out diet

This one I have tried to do for years!!!

I would smash a block of chocolate then go for a run after thinking I would be sweet...

Ahhh no

Firstly what you put in your mouth determines how your body reacts..


Eg My stomach can't handle dairy so if I eat a block of chocolate my stomach gets really sick for 2 days then my body then becomes inflamed then it takes 3 - 4 days for the water and inflammation to leave which has set me back big time..

I dont care what people say with energy in energy out...

It's bullish*t because everything we put in our mouth causes a reaction..

eating 200 cals of chocolate is not the same as 200 cals of green veggies

You have to be super in tuned with your body and how it reacts to certain foods other wise you will just go around in circles..

If you want to have a cheat meal pick a day and a meal you want to have it Eg Sunday Dinner eat what you want and kick start your metabolism again but don't think you can eat junk food everyday and get away with it because you wont be able to out train inflammation and poor gut health

My Feature Story in the Mercury Newspaper :)

Milena taking weight off with lifestyle tips

By CYDONEE MARDON

Sept. 22, 2015, noon

There’s a dark story behind Milena Tramoshannon’s glowing exterior and bubbly smile.

The road to her success was a winding one one and she has climbed some massive hurdles.The self-confessed tom boy had her share of struggles growing up – her dad was diagnosed with multiple sclerosis and a major car crash left her with a broke back and crushed hand.

‘’My life was turned upside down when I was 14,  my dad’s diagnosis crushed my spirit,’’ the 25-year-old told the Mercury.

‘’Having no support or outlet, I didn’t know where to turn. I was lucky I stumbled across the gym. I didn’t know how to lift weights or what I was doing, all I knew was training was an escape from what was happening at home.’’ 

Three years later, when she was a passenger in a flipped car, her ‘’body and my mind were broken this time’’.

‘’I had to start from scratch and rebuild my life. I’d hit rock bottom. ‘’

Ms Tramoshannon fought her way out of ‘’some dark places’’ and used her pain as her motivation.

‘’I became a fully qualified personal trainer and found my calling card. That’s helping people believe in themselves again and achieve their goals despite what cards they have been dealt just like I did.’’

Last year Ms Tramoshannon put herself through a 20-week contest prep to ‘’show herself she could do it and to also set an example to her clients’’. 

She landed her dream job working for ATP Science – where the head formulator is a naturopath and hormone specialist.She placed second in the IFBB bikini tall novice – in a line up of over 30 girls – and heads back to the stage this year.

Ms Tramoshannon will share her story, struggles, successes and everything in between at a free two-hour seminar at Woonona’s Fernwood gym on Friday from 5pm.

The seminar, hosted by Team Flex, focuses on holistic health and wellness as well as nutrition and training advice for women.

Team Flex Woonona store manager Chris Bunt and company owner Reece Kawalla are aiming to deliver two free seminars a month.

‘’We will wear all the costs involved in putting together these events and paying for athletes to come down to give something back to the Illawarra,’’ Mr Bunt said.

‘’We want to help everyone to achieve their goals in health and fitness, whatever they may be.’’

Sharing tips: Milena Tramoshannon will talk about wholistic health and give nutrition and training advice for women at a Team Flex seminar in Woonona on Friday.

As Raw as Raw can be..

This is a bit of a different post then my health and fitness tips..

I want to touch on the mind battles I face daily and I'm sure others face too in their own way..

At the age of 14 my dad got sick and my life got turned upside down, in the blink of an eye I had to grow up very fast and watch my role model and rock fall apart in front of my eyes..

When you feel so many years of pain you go numb.. I turned my numbness into my motivation and my drive..

Every since that day I feel like my life has been running at 100 miles and hour and I'm in fight or fly mode..

Its all or nothing with no in-between..

I smash out my training and eat clean then when I'm on track I find myself  purposely sabotage myself and my diet and have to start again..

Why? I'm not sure..  I guess a part of my heart still hurts and thats what I'm used to feeling for so long I forget what happiness feels like

I have achieved so much and I have huge goals and I'm pushing hard..


The biggest thing I want to say and what I want to share is every is fighting battles and it is ok to talk about it out loud..

You have to work hard for happiness its about working on yourself and letting go of the past...
You aren't alone we all go through it and I want to talk about it..
There is too much wishy washy fucking bullshit and fake blah blah on Facebook and insta

Lets be honest and lets be real with ourselves and talk about whats going on in our heads so we can grow and learn

My thoughts on high stim pre workout....

Don't take it...  

I honestly don't understand the big craze with high stim pre workout, it doesn't make sense to me.. 

The way I see it... 

High stim pre workout smashes your adrenals  

= 

Your body is under stress and it raises your cortisol 

= 

Your body wont burn fat when it's under stress... 

My Conclusion   

High stim Pre workout

= Useless,

Don't trust paid "models" on instagram for nutrition advise on what is good for you and what will get you in shape. Half the people I see pushing products wouldn't have a single clue about fitness


What I would suggest is

Non flavoured L carnitine in filtered water
Atp science Infrared

You wont be buzzing but you will be burning fat 

How to stay on track while travelling..

How I stay on track while travelling..

My last prep I was on a plane every week flying across Australia..

The thing that will save your life is a 6pack bag and a set of digital scales..

( They aren't cheap but if you do travel a lot they are 100% with it )


What I do is I will cook everything in bulk and put it in containers, then what I will do is as I'm due for a meal I will just weigh it out.

Trying to pack each individual meal is next to impossible because I'm away for 3 days and thats 15+ containers


I hope this helps :)

Perth Fitness expo!!

This weekend I will be representing Atp Science and Fat Burners at the Perth Health and fitness Expo..

I'm ready for a huge 3 days!!


Perth has the most incredible sunsets and really is one of my favourite places to visit..

If you do live in Perth come down and say hi :)

When your dreams become a reality

Word can't explain how excited I am right now... I'm absolutely blow away!!

The thing is I don't think I'm any different to most people i'm just a raw honest, genuine, passionate tomboy who loves helping people.

I live and breath health & fitness and I'm a huge believe in balance..

I came from nothing and I have had everything taken away from me when I was 14 when my dad became sick then I was in a serious car accident at 17 where the car had flipped twice and I broke my back which had me in and out of hospital for a year

I want to teach people every single thing I have learned over the years and to also tell people every single mistake I have made too..

Again I'm so excited, privileged and thankful : )

Guess how much I weigh on the scales??

Go to your bathroom...

Pick up your scales....

And throw them in the bin...

Haha

I'm going to keep this post short and sweet, who gives a shit about a number on a scale go by how you look and feel..

So many people chase numbers on scales... what for?


If you are happy, healthy and you feel good nothing else matters :)