My abs are definitely made in the kitchen

Svetlana Romanova-Oxygen cover girl Our Abs special issue cover girl, Svetlana Romanova, is an advocate of the old adage, “Abs are made in the kitchen” – and we believe her! (Have you seen her six-pack?) “Most people think having six-pack abs takes hours in the gym. I train my abs only once per week – sometimes even once every two weeks!” says Svetlana. “My abs are definitely made in the kitchen.”

Her favorite clean meal? Oatmeal. “I love it because oatmeal is a great source of fiber, it gives me energy, keeps me full, and elevates my mood in the morning,” she says. “I eat it pretty much every day for breakfast.” But she certainly doesn’t get bored! She shared some of her favorite combinations with Oxygen.

Island Oats

1 cup cooked oatmeal

1/2 cooked plantain

1/3 cup of shredded unsweetened coconut

1 tbsp ground flax seed

1 tbsp chia seeds

1 tsp of cashew butter

1/2 cup coconut, almond or skim milk

Banana Plum Perfection

1 cup cooked oatmeal

1 banana

2 dried plums (chopped)

1 tbsp oat bran

1 tbsp ground flax seed

1 tbsp chia seeds

1/2 cup coconut, almond or skim milk

Autumn Oatmeal

1 cup cooked oatmeal

1/2 cup coconut, almond or skim milk

1/4 cup hazelnuts

1 tsp vanilla extract

1/2 apple, chopped

Honey Nut Oats

1 cup cooked oatmeal

1 tsp. cinnamon

1 tsp. honey

2 prunes, chopped

1/4 cup walnuts

Chocolate Raspberry Oatmeal

1 cup cooked oatmeal

1 tbsp flax seed

1 tbsp hemp hearts

1 tsp dark cocoa powder

1/2 cup raspberries

1/3 cup non-fat Greek yogurt

1 tbsp honey

Move Like Svetlana

When she does train her abs, Svetlana runs through two or three sets of exercises like the bicycle crunch, vertical leg crunch, the V-sit and her personal favorite, the Russian twist. “I like this exercise because it targets the obliques, but also the rectus abdominis and back muscles at the same time,” says Svetlana. Looking for a challenge? Throw in a medicine ball or a dumbbell. “You can also make the move more advanced by lifting your feet three or four inches off the floor,” she says

by Carla Warrilow

Healthy Energizers

Making Healthy Energizers is fun and easy!

If you’re a candy-craver, don’t despair. These healthy Energizers can be part of  your healthy meal plan. They can be a great addition to breakfast or a mid day snack.

Ingredients:

10-12 Prunes

1 cup of your favorite (or mix) raw nuts (Almonds, Walnuts or Pecans)

Water

A little bit of dark unsweetened chocolate(optional)

Dried coconut shreds (optional)

Soak the prunes in hot water, so that they’re easily blended into a soft paste.  Put cup of raw almonds and walnuts(or pecans) in a food processor or  strong blender and use a pulse function until they’re nicely ground.

Add  soaked blended prunes and a little water and mix all together or process on low until the prunes and nuts become a mass. Note that for different types of nuts, you’ll have to adjust the number of prunes.

 

For some variety, bring out some unsweetened dark chocolate, dried coconut,  protein powder, or any of your favorite nuts and dried fruit. Dates and nuts will make a perfect combination as well. Try them and keep the rest in the refrigerator for a few days.

Enjoy :)

Svetlana’s 5 Fitness Questions with Michelle Salt

“One year ago today, my life changed when I lost control of my motorbike and hit a guardrail. Upon impact, I broke 13 bones, punctured a lung, bruised my spleen and severed my femoral artery. 3 complete strangers didn’t hesitate to stop, call 911 and lay on the ground with me while I almost bleed to death. Only minutes later, my mom with my sister over for a visit, received a call every parent dreads… The hospital asking my full legal name.

I was flown to the foothills by STARS with only minutes to spare and immediately rushed into my first surgery of many. Within hours, most of my family and close friends were by my side holding my hand praying for a good outcome. Breathing tubes, noisy machines and ivs crowded my ICU room. My fate was left in the hands of blood donors, surgeons, nurses and God.

3 days later, when I started realizing what was happening and frustrated I couldn’t breathe on my own, my family started fueling a fire inside of me. For hours, they would talk to me telling me I was strong and would do big things with my life. It was never a question of how I would make it through this. They rarely left my side and every time I went into surgery, they were impatiently waiting by the phone to hear if it was successful. 36 hours after I hit that guardrail, they were told I would lose my right leg above the knee. Most families would worry and talk about the what ifs but not my family. They smiled and shared stories and started a journal writing heartfelt letters and the things I wouldn’t remember.

A week after my accident, when I was could breathe on my own again, someone passed me a phone with access to fb and I was able to see what each of you had done for me. Emails, letters, a prayer page and posts on my wall. I remember sitting there reading the well wishes with tears in my eyes. It meant the world to me that so many people cared and took the time to let me know I was in their thoughts and prayers.

 

I’ve made great friends since the accident.. People who have welcomed me into their lives with open arms and who have never made me feel different. I’ve also had friends who’ve step to the plate when least expected and some who decided to go another way. I’ve learnt some hard lessons but don’t regret any of it!

I have adapted to my new world and accepted this is my fate and something beautiful will come of it. I have set goals and because I’m stubborn, I have learned to walk, run, cycle, swim, drive, go up and down stairs, hit a baseball, play basketball, and snowboard with a prosthetic leg.

And now 12 months later, I thank you.. my friends, my family and even strangers, because you gave me what I needed to see the positive in this unfortunate event. It’s because of you I NEVER GAVE UP!

Today is a day that a milestone in my new life is celebrated. A life filled with opportunities, incredible love and beautiful people. To everyone who reached out, prayed for me, donated and told me I could do this… Thank you from the bottom of my heart!!! Let us never take anything for granted!”

Michelle Salt

1. Tell us about yourself (i.e.. profession, accomplishments etc.)
Hmm.. Well I have always been an active kid. When I was 20, I moved to Calgary, Canada and started taking advantage of what this beautiful city has to offer. I became a Realtor which I still love, started running half marathons, snowboarded back-country and decided in 2010, I would become a fitness competitor.
I walked the stage for the first time in May, 2011 and was in awe when I placed in the top 5.

2. What role does fitness play in your life? What are your future goals?
Fitness saved my  life so it’s very important. I used to dread using the stairmaster for the 5 hours I was sentenced a week by my trainer. After my accident, my family was told that if it wasn’t for muscle armor and my strong heart, I wouldn’t of survived. My goal is to walk the stage again, compete in the paralympics, cycle and kayak across canada and feel healthy again!
3. Who/what inspires you to be the best you can be?
Terry Fox and Cecilia Hoover, WBFF Pro are my inspirations. Terry is a legend because he made the best of his time and did it for everyone but himself. He was strong, selfless and truly genuine. Cecilia continues to amaze me as she has overcome something that would hold most people down and only months after having a tumor removed from her stomach, she walked WBFF stage and got her pro card. That is true ambition and determination right there!!
“When I got into my accident, My parents were called while I was still on route to the hospital. They knew I didn’t have any family in Calgary other than my older sister in High river, so they called my Ex-husband Luke. He arrived just after my Sister and her husband and spent days helping out with what he could so my family could be comfortable while I went in and out of surgeries.
The first night in the hospital, my family and close friends were told my right leg was very beat up and the surgeons would do everything they could to save it. They brought over a main vein from my left with hopes it would take and my leg would have blood flow again. Unfortunately that did not work and the next day, my family was told I would lose my leg above the knee.
That night, Luke went home after a long day at the Hospital and emptied his pocket. He was surprised to find a shiny dollar coin with the picture of Terry Fox.
The next day, he brought this coin to my family while they sat around waiting to hear I made it out of surgery ok. He showed them the coin and shared how he felt it was a sign. My family couldn’t agree more and they all looked at each other with big smiles cause they knew that my journey as an amputee was going to an amazing one.
Terry Fox made the best of his situation and went on to doing great things giving people all around the world hope. He never gave up until the day he died, June 28th which was the same day, 30 years later, Luke found the coin. “

4. What is your favorite healthy meal? what is your favorite exercise?

Chicken burgers! Yummm. I love working out my bi’s and tri’s. Feeling the burn is awesome!

5. What is something most people don’t know about you?;)

I easily get addicted to a good book and will read through the night until I finish it

Michelle’s Story

Michelle’s  blog : www.themegalegfund.com

Facebook: www.facebook.com/mvrolyk

Website www.michellesalt.com/

 

I admire STRONG people like Michelle Salt!

She lost her leg, but that doesn’t hold her back. This girl really is an INSPIRATION ♥

 

 

I ♥ papaya


Papaya is a perfect morning fruit and a healthy snack. It is low in calories and full of vitamins: A, C, calcium, iron, potassium, thiamine and riboflavin. Papaya also contains the digestive enzyme-papain, which is used like bromeliad ( found in pineapple) to treat sports injuries, traumas, and allergies.

Health benefits:

Protection against heart disease

Promotes digestive health

Anti-Inflammatory effects

Protection against macular degeneration

Protection against rheumatoid arthritis

Promote lung health

Papaya and Green Tea team up to prevent prostate cancer
Get a papaya which is ready to eat!

Fruit should feel mushy when you press your finger on it. Look at the skin as well-It should have just turned from green to yellow.

 

How To Fight Cellulite

If you do have cellulite, you’re not alone: about 90 percent of all women have some amount of cellulite. Unfortunately almost every woman suffers from it.

What is cellulite?

Cellulite is caused by pockets of fat trapped under your beautiful skin, which create bumps. Spongy, dimply, cottage cheese, orange-peel – looking skin causes distress to millions of women. Once you reach puberty and your body’s estrogen level increases, you have a chance for developing cellulite.
Cellulite is one way of showing that you have some toxins in your body that shouldn’t be there. If your lymph system, which helps to get rid of these toxic waste, can’t circulate as it is needed, waste products build up and cellulite develops. Being skinny has nothing to do with not having cellulite.

Stages of cellulite:

Stage 1: Cellulite development only visible through a microscope.

Stage 2: If you do the pinch test…cellulite is visible. Without pinching your skin, your butt and thighs still look smooth.

Stage 3: The dimples are very visible but not spread dramatically and the dimples are not too deep.

Stage 4: Cellulite is heavily covering your butt, your legs and even the arms or stomach area. It is very visible. At this stage, probably the person is very overweight.

Why Celebrities Don’t Have Any Cellulite?

Sure they do. Women celebrities have the same body issues like the rest of the population. Cellulite is one of paparazzi’s favorite topics. So unfortunately celebrities also suffer from similar body issues and problems.


What causes cellulite?

The causes of cellulite are not well understood, but there are several theories:

Diet – people who eat too much fatty foods, carbohydrates, or salt and too little fiber are likely to have greater amounts of cellulite. Top Foods that cause Celulite: Deep Fried Food, Salt, Saturated Fat, Trans Fat, Refined White Sugar and White Flour Products.

Alcohol is another culprit of cellulite. Since alcohol is not readily digested by the body, having more than one serving can cause the body to store the alcohol as fat and cellulite. Alcohol is high in calories and toxins that are unhealthy for the body. Alcohol can dehydrate the body and cause skin to lose elasticity, which makes cellulite more visible. It also increases the fat levels in blood and can cause poor circulation.

Hormonal factors – hormones likely play an important role in cellulite development. Many believe estrogen, insulin, noradrenaline, thyroid hormones, and prolactin are part of the cellulite production process.

Genetics – certain genes are required for cellulite development. Genes may predispose an individual to particular characteristics associated with cellulite, such as gender, race, slow metabolism, distribution of fat just underneath the skin, and circulatory insufficiency.

Lifestyle factors – Cellulite may be more prevalent in smokers, those who do not exercise, and those who sit or stand in one position for long periods of time. Stress can cause appearance of cellulite as well.

Clothing – underwear with tight elastic across the buttocks (limiting blood flow) may contribute to the formation of cellulite.

How can cellulite be removed?

Like most things in nature, cellulite cannot be resolved with a quick fix.

1. You MUST Change your Diet

When you are fighting with cellulite it is extremely important what you eat. You can’t just eat less junk food, you should stop eating junk food completely!

Junk food is artificial, chemically enhanced and produced food. It is full of trans fats and saturated fats and is full of sugar. The body cannot recognize the artificial chemicals used to produce the junk food and therefore cannot properly digest the food. Because of this, it is stored in the body as fat and more likely as cellulite.

Anti Cellulite boosters:

Water: If you only increase your water intake, you will still see miracles on skin improvement. Increased water intake is number one on the list of cellulite “detox” treatments.

How does water help you with your cellulite? It makes your kidney work more. Your kidneys help you to get rid of toxins in your body. Water helps your intestines as well. All the artificial ingredients in foods you are swallowing can be found in your intestines, and they leave your body very slowly. If you drink more water, you’ll help your system to get rid of stuff that your body absolutely doesn’t need.

Drinking enough water is the biggest thing you can do for your cellulite detox and for your overall health.

Veggies: They are very good for you and for your cellulite as well. The more fiber the veggies and fruits contain, the better it is. Fibers fill you up, you feel less hungry. It’s better to eat them raw. Steaming them is great, but avoid consuming with any creamy, buttery and salty sauces. Cooking veggies until they are totally soft will make them loose fibers and nutrients.

The veggies you need to limit are carrots, corn, potatoes because they are high in .

2. Exercise regularly

Working out 3–5 days a week for 20–45 minutes will allow you to burn excess fat and increase your muscle tone. Both of these benefits help to reduce the appearance of cellulite.

In my opinion, short intense workout is the best way to get rid of unwanted fat and cellulite. Cardio only exercise program aimed at burning fat and reducing cellulite is not enough. Strength training is an important element in reducing the unsightly appearance of cellulite since it increases muscle tone and decreases total body fat. A program that targets fat loss in the lower body, specifically hips, thighs, abdomen and buttocks is ideal for most women. Training for shape, not size, that the exercises are performed with no rest between sets will create more fat-burning muscle while still giving you a longer, leaner and shapely beautiful body.

Other tools that may help to reduce cellulite

Will Anti Cellulite Cream Help?

Most likely that these creams are just a waste of money. Cellulite creams leaving you temporarily with smoother skin and that happens because you massaging your body while applying the cream. Each anti cellulite cream requires to massage for 5-10 min while applying (some of them requires do it 2-3 times per day). Just try massaging your problem areas 5-10 min, 2-3 times per day with any oil or body cream and you will have a similar result.
“If you are hoping to eliminate cellulite with a cream you will most likely be disappointed. Caffeine, Retinol and Antioxidants are common ingredients in many of the creams, and will only temporarily improve the skin tone and texture, but don’t really do anything to improve the cause of the cellulite appearance. Since creams are applied topically it is not possible for the ingredients to penetrate deep enough through the skin to actually treat the fat that causes the dimpled appearance.Plastic Surgeon Armando Soto, MD

“Creams don’t work for cellulite. Some may contain products that cause some temporary irritation which causes some swelling and some very temporary reduction in the appearance of cellulite.”

Plastic Surgeon Edmond A. Zingaro, MD

Well, looks like massaging is better way to reduce cellulite.

-Try Using Dry Body Brush

 

Skin brushing – also called dry body brushing — is a simple technique that stimulates blood and lymph flow,exfoliates the skin and encourages new cell growth. o brush your skin, start at you feet and sweep up the legs in long, light brisk movements. All skin brushing movements should be towards the heart, to encourage the return of blood and encourage lymphatic flow.

Pay particular attention to the cellulite-prone areas like your thighs. Brush your abdomen with a circular clock-wise motion. Brush your arms with an upward motion, moving towards the heart. The whole process should take two to five minutes.

Don’t be too rough. Overbrushing causes the skin to turn red and become irritated

Do it first thing in the morning, when the increased blood flow will help wake you up, or before you take a shower.You can get a good quality body brush for $6-$8.

-Try massage at home with silicone cups

Small silicone cup that creates a small vacuum. The vacuum improves micro-circulation to the tissues. It helps to restore blood flow to the area and also to detoxify the tissue.

-Try a self cellulite massage. By putting pressure on your muscles, massage can increase circulatory and lymphatic system function, helping to feed your body and rid it of toxins. Massaging cellulite is also beneficial for targeting those difficult areas, such as the inner knee and upper thigh, that we can’t always get at through exercise. Self-massage a few minutes each day will help deliver nutrients to your skin and break down unnecessary fat and toxins.

Reduce stress

When we are stressed, our bodies release adrenaline. Adrenaline naturally directs blood to our “fight or flight” muscles, such as the triceps, biceps and quadriceps, in preparation for defense or retreat. This means blood is redirected away from the skin, decreasing circulation and resulting in fewer nutrients delivered to skin tissue and less toxins removed.

In addition to the physical consequences of stress, we also tend to reach for unhealthy food during periods of uncertainty, leading to greater toxin build-up, increased fat storage and ultimately, the appearance of cellulite.

-LPG massage at SPA

LPG Systems makes machines that knead your skin between rollers,

the rollers pull your skin in three directions and a lift head pulses at 4,6 or 16 pulses per sec to further stimulate your skin. Machine has 10 levels of resistance and level 10 is crazy painful, I’ll tell you 😉

It is quite expensive and pretty painful treatment but if you ask the therapist go hard on you, it sure will help you to reduce unwanted cellulite. I personally tried this treatment at Solea Beauty Lounge in Miami and loved the result.

-Body Wraps?

Body wraps basically work by inducing sweating. They have a temporary diuretic effect in that they cause water loss in the body. Unfortunately, fat cells and connective tissue are not affected by sweating.

Seaweed, clay, and herbal wraps are exfoliating and they can improve the skin’s appearance and texture. Depending on the herbs used, herbal wraps can be stimulating or soothing. The other action of body wraps is the diuretic effect of inducing sweating and temporarily reducing wasted water. However, as soon as you drink a glass or two of fluid or eat a regular meal, the fluid returns.

– Detox ?

Make it less likely for toxins to find a home in your body by limiting your exposure. Tobacco, caffeine, alcohol, chemicals and preservatives all contribute to the toxins your lymph, liver and kidneys must eliminate.
 Toxins can also originate from emotional issues.

Mesotherapy ?

Mesotherapy is microinjections of conventional or homeopathic medication and/or vitamins into the middle of the dermis, in order to deliver healing or corrective treatment to a specific area of the body. Injections of various substances, from vitamins to drugs to anesthetics, are used for many ailments and conditions, including cellulite reduction. At present, there are no substantial clinical studies to prove that this technique is a cure for cellulite.

Cellulite wraps, liposuction, mesotherapy, LPG, slimming creams, massages, you name it, may work in the short term, but to get to the root of cellulite we have to employ lasting changes in our lives.

So, if you are really serious about getting rid of cellulite, you should focus on two simple things – YOUR MEAL PLAN and EXERCISE. Eating a healthful, balanced diet and exercising is the best way to reduce the fat content in cells and reduce the appearance of cellulite.

Good Luck :)

 

Sources: Wikipedia, www.medicalnewstoday.com, www.bodybuilding.com, www.forumline.net, http://spas.about.com, www.my-cellulite-treatment.com: List of Foods That Cause Cellulite | eHow.com, www.livestrong.com, www.biobodyslim.com, www.womentowomen.com/

No wonder Acai berry is a Miracle berry!

No wonder acai is a miracle berry!

Svetlana Romanova about acai berry

Acai berry is one of the most nutritious foods in the world! It is rich in omega fats, dietary fiber, antioxidants, vitamins and minerals.

Health benefits:

  • boosts energy levels
  • improves digestive function
  • improves mental focus
  • is an extremely powerful free radical fighter
  • fights cancerous cells
  • alleviates diabetes
  • normalizes and regulates cholesterol levels and slows down the aging process!

I never did cleanse before and finally tried 14 day acai berry cleanse, 2 pills with water before breakfast & 2 pills  before bed. It worked for me and I felt lighter and more energized. I recommend giving it a try.

acai berry clense

Stay Fit!

Go Nuts Chicken

Go nuts chicken by Svetlana RomanovaChicken breasts – 6
Grounded almonds – 300 – 400 mg
Raw shelled hemp seeds – 60 mg
Chia seeds- 60 mg
Organic no salt seasoning – 30 mg
Tequi-lime (gourmet sauce with tequila) – a little just to coat chicken breasts
Grounded black pepper (optional) – 15 mg
Heat oven to 400ºF. Spray baking sheet with non-stick cooking spray.
Mix together grounded almonds, hemp seeds, chia seeds, organic no salt seasoning and grounded black pepper.
Coat chicken breasts with Tequi-lime sauce and roll them in prepared mix. Carefully place chicken on a baking sheet and
bake 30-40 min or until chicken is ready. Serve with baked yams and enjoy  :)
Go Nuts Chicken Healthy Recipe by Svetlana Romanova

Muscle Pump Meal Plan

Muscle Pump Meal Plan

If your goal is to increase lean muscle mass then Muscle Pump Meal Plan is for you! Planning the right muscle building Meal Plan is vital if you want to increase your lean body mass without gaining unwanted fat. Meal Plan is the single most important part of lean muscle building process. There are many important factors to consider but none of them are as important as your nutrition. Muscle Pump Meal Plan is designed for lean muscle growth and consists of good quality protein, healthy fats and complex carbs.


Meal Plan will be delivered to your e-mail in PDF format within 24 hours of purchase.

LIMITED OFFER: BUY ONE GET ONE FREE!

Please contact me and let me know which Meal Plan you would like to get for free.

SALE$9.99 –

Slim Waist Meal Plan

The purpose of Slim Waist Meal Plan is to help you make your waist leaner, sexier and more defined. The market is full of exercise equipment and magic pills which promise fast results in your waist line… BUT the only way to achieve lasting results is through a combination of smart meal plan and a workout routine.

Slim Waist Meal Plan balances healthy foods which will speed up your metabolism and burn the fat around your waist line. YES, you can get your waist smaller, you just have to really start working on it! And all you need is to exercise and follow Slim Waist Meal Plan!

Slim Waist Meal Plan by Svetlana Romanova

Meal Plan will be delivered to your e-mail in PDF format within 24 hours of purchase

LIMITED OFFER: BUY ONE GET ONE FREE!

Please contact me and let me know which Meal Plan you would like to get for free.

SALE $9.99 –

Fat Knockout Meal Plan

Fat Knockout Meal Plan

Are you sick of dealing with your weight all the time? Are you tired of being a slave to the scale? Did you try tons of diets and none of them worked?
Quit beating yourself up and try a new strategy! Fat Knockout Meal Plan combined with workout routine is the way to lose body fat fast and this is the most effective plan to get lean beautiful body you always wanted!

Fat-Knockout Meal Plan by Svetlana Romanova
Meal Plan will be delivered to your e-mail in PDF format within 24 hours of purchase.

LIMITED OFFER: BUY ONE GET ONE FREE!

Please contact me and let me know which Meal Plan you would like to get for free.

SALE $9.99 –


Connect with Svetlana
Svetlana Romanova's Youtube Channel Svetlana Romanova's Facebook Page Svetlana Romanova's Facebook Profile Svetlana Romanova's Twitter Svetlana Romanova's Instagram profile
Svetlana’s newsletter

Get Svetlana's latest fitness, beauty and nutrition tips!



Pictures from the gallery
Svetlana Romanova Svetlana Romanova Svetlana Romanova