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 :)

Day 1 shredding protocol... From the second I wake up the when I go to bed

Cutting weight the natural way is 50 times harder then if I was to smash illegal fat burners.. That sh*t doesnt interest me..

Also im not one of these doosh bags that do a comp then try and charge people of their awesome advice like they are some expert haha idiots lol

I have the flu and I have already had a full week off training so I can't afford to miss another week

I have given myself this protocol of the next 3 weeks then I will change it up...

This is every single thing I do from the second I wake up to when I go to bed

I hope it helps and I hope you can see how hard I work to get my ass comp ready haha

















Wake up

Prototype 8 and Subcut mixed together and rubbed on my legs stomach and arms

45 minutes fasted cardio bush walk

Herbal tea

Breakfast

Rose hip tea

3 alpha venus

3 T423 Plus

Shower and brush my teeth with Coconut oil

Prototype 8 and Block E3 rubbed on my legs, stomach and arms

Blended long black

Meal 2

Meal 3

Herbal tea

Rose hip tea

Meal 4

HITT training

20mins steady cardio post HITT training

3 Alpha venus

3 T432 Plus

Meal 5

1.5L Water

Block E3 and Pro 8 before beddies

Beddies


Repeat........

Goal setting... 10 weeks left

I'm a huge fan of writing on my bedroom walls with chalk..

Each wall has a different set of goals..

I'm not going to lie the first 10 weeks of my prep has been the biggest roller coaster and mental battle because my head hasn't been in it at all my focus has been my career and working on my self not standing on a stage in a bikini..

I have 10 weeks left and I need to pull my head in and give it everything I have..

My goal is to take it day by day and only look at the week ahead of me

You need to keep track of every single thing you do other wise it is so easy to go off track and slip up and just forget about your end goal.. I have flu at the moment and I haven't trained all week but I'm going to let that stop me..


1. Get a goal
2. Plan each day
3. Keep track of everything you do within your day
4. Re asses at the end of the week what worked and what didn't
5. Make another plan for the following week
6. Keep moving forward

A list of my favourite foods that help keep me lean

Throughout this prep I have been doing a huge trial and error with different foods and what works and what doesn't for me..

The thing you have to keep in mind is every single body if different and everyone will react to different things differently..

I get asked all the time what I personally eat so I thought id share it to give you an idea of what I have found works for me and what I actually eat..

The items below have actually been part of my prep at some stage and other foods I have improvised





Fruit 
- Im not going to lie berries are bloody expensive so I buy the mixed bag of frozen berries
- When i'm not prepping a dig drinking coconuts so badly and will have one a day


Sauces 
- Mustard
- Apple cider vinegar
- Lemon
- Nandos sauce if I'm super desperate and need some flavour
- Cinnamon

Meat
- Grass fed steak ( I refuse to eat anything else knowing what grain fed meat does to your body ) its $10 a steak which isn't bad at all
- Veal

Fish
- barramundi 


Chicken 
- Free ranged or organic when I can
- Free ranged eggs and the frozen egg whites

Carbs 
- Organic oats
- Quinola
- My body doesn't digest sweet potato but i love it so much
- Basmati rice

Vegetables 
- Bock choy
- Asparagus
- Celery
- Spinach
- Kale
- Asian cabbage
- Mushrooms
- Tomatoas
- Zucchini

Fats 
- Avocado
- Coconut oil

Drinks 
- Water 3L minimum a day
- Coffee ( Blended long back )


Water is so crazy important!! I can't stress enough how much your body needs filtered water.. Don't ever drink tap water that stuff is toxic

Pick yourself up and dusty yourself off.. Don't feel bad for set backs

This is something I wanted to touch on..

Im not going to give you some bullshit positive quote that people pretend they remember the next day but I will say this and I will use my prep as my example

Have I missed training sessions? YES

Have I picked at food that wasn't on my diet? YEP

Have I thought about quitting and giving up? YOU BET YA

Have I felt like shit and dragged my ass to the gym and put in a rubbish session? YEP

Am I going to give up and quit? NOPE

The thing is as long as you keep picking yourself up and getting yourself back on track you will never fail..

I go through the same struggles as everyone else, just because I live a healthy lifestyle it doesn't make it any easier really.. I'm still a girl with hectic hormones haha

If you have a goal and keep messing up get up and try again and again and don't stop trying..

It is really worth it?

Mid way through prepping your mind starts to doubt your decision to compete and you will constantly ask yourself

Is this really worth it?

Do I really want to compete?

Does standing on stage for the 20 minutes really worth 20 weeks of this?

I'm not going to lie I'm so stubborn determined and once I commit to something it's go time.. But honestly I keep questioning this comp and if my heart is really into it..

7.00am - 8.00am I'm doing 1 hour fasted cardio
10am - 7.30pm Im working at my job
8.00pm - leave for the gym
10.30pm I'm getting home and eating dinner..


My passion isn't wanting to be a body build or compete overseas and I couldn't care less about the Facebook attention you will get a week or two after.. Blah Blah Big deal!!

I chose to compete because I wanted to set and example for my clients and to show people that I can change and transform my body and how I fixed my body from my 15kg bounce back to being back to normal...

Do I really need to stand on stage when I already feel like i have won??

For the first time ever I actually really don't know

Im competing against my body and I'm winning...

I can honestly say I'm not your average Bikini competitor..

Im not doing this to win a plastic trophy or to pretend I'm such an expert because I have done 2 comp preps.. Win or lose in 13 weeks I don't give a shit.. I'm competing against my body and mind and I'm slowly winning..

What I am is real, honest and natural ( not this bullshit "I'm natural and these girls sit on clen and gear for 1/2 their prep then compete in a natural comp ) I'm 150% natural and I'm proud of it and will happily take a test any day of the year.. This is a lifestyle for me and it always has been and it always will be

I have had cellulite big time on my legs and booty, I have been 10 - 15kgs over weight, I have had hormone and metabolism problems, gut health problem, a broken back and crooked spine that still gives me trouble, eat disorder when I was 18, tonsillitis sold for 2 years,

You name it and I went through it..


I have had work long and hard to get through every one of those conditions and that is the biggest win of my life and it will be any trophy any day of the year

I genuinely want to help people and give them proper advise and I will only speak from experience..

The biggest tip and secret I will give every single person is to start working on your gut health and watch what you are putting in your body and take note of how you are feeling and ask yourself why?

Are you a cheater??

This I honestly find so interesting and I have honestly really thought about this long and hard and I have come up with a couple of reasons some people cheat on their diet...

This is what I have come up with


1. Sugar cravings 

When you start to eat clean your body does crave sugar big time and the cravings are real lol You will look for anything to hit that spot

2. Self sabotage 

This one is a interesting one I have come up with.. Some times when you do we and you're on track you will eat things for the sake of eating things even though you don't crave it. i think your subconscious is scared of possible success so you sabotage yourself

3. Mental break 

I have neve met anyone that can diet for 20 weeks without a cheat meal.. Eating so clean is awesome and you look and feel good but honestly sometimes you just need that break and one meal off for something different instead of the same routine over and over again 6 times a day 7 days a week


4. Stress relief 

Some people turn to smokes and others turn to food. Your body and mind does interesting things when you pay attention to it and make it do the same thing over and over again


5. Curiosity 

Some days you will look around and you will be the only one eating out of a plastic container. Sometimes you will get curious and think I wonder what I'm missing out on while I eat out of my plastic container and everyone else is happy eating ice cream and popcorn


6. Laziness

Some people just can't be bothered putting in the hard work so they just get lazy and expect gear or something else to get rid of the extra weight


It's not about following a diet it's about beating your mind...

What I do for HITT training... This sucks i'm not going to lie

HITT training..

I have been smashing the high intensity training and I have found that it has stripped a lot of excess weight off me and my cardio has gone through the roof..

I get people ask me what I do so here is some options you can try for yourself that I also personally do

( p.s if you are a fitness freak then wear a heart rate monitor if you just want to lose weight then just push yourself as hard as you can )


Station Treadmill Sprints
15 seconds sprint as hard and fast as you can on a treadmill that is station then rest for 45 seconds.. Do this 6 times to start with then try and get to 10


Bike Sprints
I do 30 seconds as crazy hard and fast as I can then 30 seconds at a slow place 4 times and I do 4 sets


Hill Sprints 
Find yourself the biggest baddest hill that's super steep and try and sprint to the top then walk back down and aim for 10  sprints


The Stepper 
This one is an awesome booty shaper ; ) I will put it on level 7 and sprint for 30 seconds then I will put it back to level 2 and I will do that for 15 - 20 minutes


Just think its short sharp and over and done with quicker then long distant training :)

The comp prep test... This will be a funny test and reality check for anyone wanting to compete :)

Are you ready for comp prep?? Here is your trial run lol

I want you to try this for a full 7 days without straying off your diet and training plan not even in the slightest...

Get someone to write you a diet or make one up yourself from the internet that includes 5 - 6 proper meals consisting of Protein, Veggies and Carbs and make sure you have the weights written down
e.g.
Meal 1
120g cooked chicken
200g of green veggies
1/2 and Avo

Sunday night
- Cook all your meals
- Weigh your meals exactly to the gram
- Put them into containers

Plan your training sessions
For 7 days make your include
- Every morning  6am - 7am cardio for 40minutes before you eat breakfast
- 4 - 5 weight sessions per week
- 3 high intensity sessions

Eg.
Monday
Back and Bis

Tuesday
tris and sprints

Then
- Make sure you take all your supplements and vitamins with your food as well


If you have a birthday, date night, movie night, catch up with a gf ect you have to make sure you only eat whats on your diet and you have to make sure you also have time to train after you have just worked all day and forget about eating birthday cake...

Then do all of that while physically and mentally stressed from work and family stress plus your body trying to recover from heavy weight sessions

Are you over readying everything you have to do yet?? That's not even slightly scratching the surface..

thats a tiny bit of week 1 not even... try doing it for 20 weeks which is nearly 5 months

For anyone that thinks its easy... It's really not and for anyone sticking at it a huge congratulations and you should be proud of yourself

My 15kgs Fat photo and proof I wasn't born with a 6 Pack... Facing my fears on this one

I'm not going to lie it does get a little frustrating when people say yeah you were born with abs and my hard work gets discouraged because people thing I have it easy...

Im up at 5.30am doing a hour cardio then coming back and training at night plus having my diet and hormones as best I can..

Post comp I bounced back like a bitch and it wasn't from eating junk food my hormones and metabolism was shot and my body and going on a roller coaster which happens to nearly every bikini competitor..


This taken a week
before comp

This is a reality.. everyone wants to be a bikini competitor but no one realises the post comp mental and physical battles you face which is 50 times hard then prepping...

This is what happens to majority of competitors
Hormones - Shot
Metabolism - Shot
Weight - 10 - 15kg easy
Mental health -  Depressed
physical health - All over the place


This was taken 2 months post comp




Im lucky I had ATP science that fixed my hormones thats why I love them so much and moved to Sydney for them is because they fixed my body and I am forever grateful..

I have to work my ass off to work off the 15kgs my body did not want to let ago and the struggle was real...  



This was taken two weeks ago

Im in love with...... Carbs!!! :)

I never thought I would ever say this but

I LOVE CARBS!! haha


Honesty I have never known anything different but protein and high fats e.g. chicken and avo or steak and avo and i would feel good for 3 days then I would die in the ass and then I would get snappy, forgetful, tired and unhappy...

I trust my coach and i trust the process and my body honestly digs carbs and my mind feels sharp, my hormones are in check and my training sessions are sick!!


You look so much fuller, better and happier with them in your diet..

I used to think carbs would make me fat and hold water but they have honestly made me have more muscle and become leaner..

Another thing I have noticed was the scales stayed the same but my body has changed..


You need a balance and especially for girls..

If you don't believe me cut out all your carbs for a week and tell me how you feel on Sunday lol


Balance is key don't just cut carbs and eat fish avo and broccoli... There is such a better and easier way then feeling like a walking snappy zombi

When did the fitness industry become a selfish 1 man show.. Not in my world it isnt

Last competition I did it completely by myself with no support, help or anyone to cook my meals or tell me everything will be ok...

Yeah I came second and i so proud of my hard work but does it really have to be like that??

I see people around me and they look like miserable zombies bitching and whinging about this and that blah blah






This year I have the coolest people around me and this has been so fun, motivating, still hard work and early morning but so much more enjoyable :)

- I have someone I do fasted cardio with who is also competing

- A hand full of different training partners / strength and conditioning coach and people with other skills

- Friends out of state who I check in with and we swap photos and push each other along who isn't prepping for a comp but for a different reason


Yeah body building can be a selfish sport but dont shut people around you because everyone I have around me all add there special touch and its making me push hard and reach my full potential