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

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