Ripped ABS Meal Plan

A Ripped Abs Meal Plan along with workout, is an excellent way to get rid of stubborn belly fat and get firm abs. Having six-pack abs has almost nothing to do with training abs! The key to seeing your abs is low body fat. Don’t waste your time doing tons of crunches. Remember that a smart meal plan is 80% of the battle!
A Ripped Abs Meal Plan is your ticket to ripped abs!

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


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

SALE$19.99 –

Bottoms Up Meal Plan

”How to tone your butt?” is the most frequently asked question among women. Do you want to get a firm, tight sexy butt? I’m here to tell you that YOU CAN DO IT!

You will need to follow my Bottoms Up Meal Plan and do gluteus-targeting exercises. The Meal Plan will help speed up your metabolism and you will burn off fat through foods high in fiber and vegetables that have a diuretic effect. This Meal Plan is great for body fat loss and will help define your desired silhouette!


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


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

SALE$9.99 –

Tuna steak with steamed veggies

Grill tuna over a high heat until it is cooked through. Be sure to oil the tuna a bit or oil the grill before putting tuna on. Tuna drys out quickly on the grill and if you cook tuna beyond medium rare it will be dry. Grill 6-8 minutes on each side or 4 minutes on each side, if you prefer pink tuna at the center. Season with herbs and spices.

You can also marinade the tuna before cooking in a light marinate: olive oil, herbs, spice and a few drops of lemon juice

Another great marinade consist of garlic, ginger,low sodium soy sauce and sesame seeds.


Delicious cilantro sauce

Mix a little bit of chopped fresh cilantro leaves, 2-4 teaspoons fresh ginger(peeled and grated), 4-5 grated garlic cloves, 2 tbs olive oil, lime juice, a little ammount of low sodium soy sauce and freshly grounded black pepper. Pour cilantro sauce into skillet and cook for a 1 min.

Tuna steak goes great with steamed veggies :)  Enjoy!

Delicious Ahi Tuna Salad with Sesame Seeds



I am a huge fan of seared ahi tuna and I would love to share this very simple and very elegant recipe!


Ahi tuna steak
Freshly ground black pepper
Sesame seed mixture
Cooking spray or vegetable oil, for brushing the grill pan
Spring greens and baby spinach
Wasabi paste

Optional: cucumber, thinly sliced, 2 radishes, sliced

Sear a peace of tuna with some black pepper (make sure u sear all the sides).
Using your hands, coat both sides of the tuna with the sesame seed mixture.
Heat non-stick skillet to high and add a little bit of Cooking spray or vegetable oil, to coat bottom of pan. Skillet should be extremely hot, then place sesame-coated tuna in pan and allow to sear for 35-40 seconds then flip and sear another 40 seconds.
-Cut the tuna in thin slices (the tuna has to look raw inside)
-Mix blend of spring greens and baby spinach
– Place the tuna on the top of the mixed greens
-You can add a little bit of balsamic vinegar or a couple drops of lemon. Serve with wasabi paste on the side

Optional: cucumber, thinly sliced, 2 radishes, sliced

Sear a peace of tuna with some black pepper (make sure u sear all the sides).
Using your hands, coat both sides of the tuna with the sesame seed mixture.
Heat non-stick skillet to high and add a little bit of Cooking spray or vegetable oil, to coat bottom of pan. Skillet should be extremely hot, then place sesame-coated tuna in pan and allow to sear for 35-40 seconds then flip and sear another 40 seconds.
-Cut the tuna in thin slices (the tuna has to look raw inside)
-Mix blend of spring greens and baby spinach
– Place the tuna on the top of the mixed greens
-You can add a little bit of balsamic vinegar or a couple drops of lemon. Serve with wasabi paste on the side

My Favorite Quotes

“The happiness of your life depends upon the quality of your thoughts.”- Marcus Aurelius
“Don’t be pushed by your problems; be led by your dreams!”
“You are never too old to set another goal or to dream a new dream!” 😉 Les Brown
“The only one who can tell you ‘you can’t ‘ is you. And you don’t have to listen.”- Nike
” There are no limits. There are only plateaus and you must not stay there, you must go beyond them. “– Bruce Lee
“Those who do not find time for exercise will have to find time for illness.”- Earl of Derby
“The only reason we don’t have what we want in life is the reasons we create why we can’t have them.” Tony Robbins
“The most important thing about goals is having one.” – Geoffry F. Abert 😉
“What the mind can conceive, it can achieve.” – Napoleon Hill
“Success comes in cans, not cant’s!”
“I had no shoes and complained, until I met a man with no feet” – Persian Proverb
“It’s the start that stops most people” – Unknown
Never try to please everyone! Have the ability to hold your position if necessary. You cannot please everybody, so don’t even try!
“So many people spend their health gaining wealth, and then have to spend their wealth to regain their health.” A.J. Reb Materi
“Take care of your body. It’s the only place you have to live.” Jim Rohn
Clear your mind of can’t! -Samuel Johnson
“Gold medals don’t make Champions . . . Hard work DOES!”- Unknown
“You must begin to think of yourself as becoming the person you want to be.” -David Viscott
“Every human being is the author of his own health or disease.” Sivanada
“The greatest wealth is health.”- Virgil
“When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.” Helen Keller
“The groundwork of all happiness is health.” Leigh Hunt
“Take care of your body, then the rest will automatically become stronger.” Chuang Tzu
“To get rich never risk your health. For it is the truth that health is the wealth of wealth.” Richard Baker
“If you don’t focus on your ass, no one else will.” 😉
— Cristina Goyanes-Women’s Health associate editor
“Motivation will almost always beat mere talent.” Norman R. Augustine
“Without health, there is no point. To anything.” – Everett Mámor
“The harder I work, the luckier I get.” – Gary Player
“A man too busy to take care of his health is like a mechanic too busy to take care of his tools.”
“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh
“You are never a loser until you quit trying.” Mike Ditka
“Happiness? That’s nothing more than health and a poor memory.” Albert Schweitzer
“The significant problems we face cannot be solved at the same level of thinking we were at when we created them.” Albert Einstein
Great friends are GOOD for your health! :)
Don’t let yourself get too stressed! Don’t let your thoughts and negative emotions rule you. Don’t let low self esteem ruin your life! Appreciate who you are and what you have ♥
“Time and Health are two precious assets that we don’t recognize and appreciate until they have been depleted.” Denis Waitley
“While we may not be able to control all that happens to us, we can control what happens inside us.” Ben Franklin
“You can set yourself up to be sick, or you can choose to stay well.” – Wayne Dyer
“Most folks are as happy as they make up their minds to be.” Abraham Lincoln
“Your body hears everything your mind says.” – Naomi Judd, Singer
Watch your thoughts; they become words.
Watch your words; they become actions.
Watch your actions; they become habits.
Watch your habits; they become character.
Watch your character; it becomes your destiny!
–Frank Outlaw
“If it is important to you, you will find a way. If not, you’ll find an excuse.”
“An ounce of action is worth a ton of theory.” – Ralph Waldo Emerson
If you cannot do great things, do small things in a great way. – Napoleon Hill
“No matter who you are, no matter what you do, you absolutely, positively do have the power to change!”- Bill Phillips
“Everything you want is out there waiting for you to ask. Everything you want also wants you. But you have to take action to get it.” – Jack Canfield
“The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda
“You can always become better.” Tiger Woods
“Never talk defeat. Use words like hope, belief, faith, victory.”
Positive Thinking Every Day by Norman Vincent Peale
“Practice hope. As hopefulness becomes a habit, you can achieve a permanently happy spirit.” 😀 Norman Vincent Peale
“If you don’t like something, change it. If you can’t change it, change your attitude.” Maya Angelou
“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.” – Humboldt
“Our greatest glory is not in never falling but in rising every time we fall.” Confucius
“Failure is an event, not a person. Yesterday ended last night.” Zig Ziglar
” When people told me I’d never make it, I listened to the one person who said I could: me.” Shannon Sharpe
“Even if you are on the right track, you’ll get run over if you just sit there.” Will Rogers
“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” Zig Ziglar
“A good laugh and a long sleep are the best cures in the doctor’s book.” Irish Proverb
Visualize your success! Our mind is a very powerful tool. Using visualization will get your mind ready to do everything possible to achieve your goals and dreams!


Svetlana’s 5 Fitness Questions with Fitness Celebrity David Kimmerle


1. Tell us about yourself (i.e.. profession, accomplishments etc.).

I am an over-eater and I like things that are not good for my body. I acknowledge I have an eating problem that is difficult to control on my own. I am committed to change my ways and take control of my health, weight and lifestyle. My wish is to acknowledge my weakness and strike balance between the healthy lifestyle I want to live and my needs as a human being to indulge from time to time. I will reach my peak physical potential by taking educated bites and steps. I will educate myself about every morsel of food I cram into my body and appreciate how many steps it will take to work off a muffin. To reach this objective I know that I have to own my behavior. Others in life will probably not share my goals and both of our achievements will reflect that. I will not be influenced to do anything that will prevent me from reaching and maintaining my goal of a fun and healthy lifestyle. I have no excuse, I will not excuse and I am not an excuse. I will reach my potential and am in continuous competition with myself to do so.

Right now I’m a BodyLogix and South Seas sponsored athlete, full-time fitness model, actor and host. I have been very fortunate and blessed to have been published on the covers of magazines as well as inside. A little-known fact, I have been on over 18 romance novel covers.

2. What role does fitness play in your life? What are your future goals?


Fitness is my job, hobby and passion; I eat and breathe the quality of life and the extension of it. My goals are to create a brand and make a living inspiring others to reach and own their physical potential.

3. Who/what inspires you to be the best you can be?

I have not always made the best decisions and I’ve disappointed many who care about me. I am inspired to pay forward the help I have been awarded and show that I was not a bad investment. That goal is endless because I have been given much.

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

My favorite healthy meal has to be breakfast, I love oatmeal and I love chocolate even more. So every morning I make 1 cup of oats and add 2 scoops of BodyLogix protein making the entire experience fantastic to my taste buds. My favorite muscle blasting exercise is dips, when I’m in a hurry, mad at something or just want to annihilate my upper body, I will go to the gym and knockout 400 dips in 50 minutes. I walk out with the best pump ever.

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


I have not always been a cover model, I have a background in construction where I spent 16 years learning to build and modify houses. I am a journeyman hanger, taper, framer and had my own business. The fall of the housing market and construction trades killed my business and stole my security. I was left with “what to do now”, I decided that if I was to be broke and start over, I might as well try and do something that I love to do. I love fitness and I love being a fitness model!

I have lived a tough life of making poor decisions redundantly. Those decisions cost me valuable years I could’ve used to attain my goals and be where I would like to be already. I say it like that because I want people to believe and understand that where they are now doesn’t have to be where they stay. Most of you reading this are on the way up and will use this article to fuel their efforts but for those of you that are lost or confused as to what your path is or should be……You could be in a bad relationship, hate your job, have a needle in your arm, anything! It does not really matter the situation if it is negative in your eyes………Believe, believe, believe and before you know it you will have made decisions that are changing your reality toward the dream you have! Never stop dreaming!

Thank you for this opportunity; you are an amazing woman and fitness personality. Good to you in your efforts in this industry and be well.

I am David Kimmerle and I work every day to be a success story.


My Favorite Fitness Tips. Part 4

Don’t focus on what you don’t want! Focus on what you want instead! Keep it positive:)

Keep focused on your goals. Think about the things you want! Try different activities and keep it fun!

Dump the people in your life who are negative or temp you to stray from your healthy leaving plan. Avoid doubters and negative people, they will pull you down. Surround yourself with positive people that believe in you and want you to succeed. It makes a world of difference!!

Quit beating yourself up! If one thing isn’t working just try a new strategy!

Stop second-guessing yourself! Don’t compare yourself to other people, everyone is unique. Set your next goal now;)
Morning workouts are great! Your metabolism stays elevated for the rest of the day! By working out in the morning, you burn more calories throughout the day.

Muscle burns up to 90% more calories than fat! The more muscle mass you have, the more calories you will burn in a day!

Don’t go crazy counting calories! Focus your effort on boosting your metabolism instead!

Did you know that GARLIC is a powerful natural antibiotic? Garlic has long been considered a ~wonder drug~ with a reputation in folklore for preventing everything from the cold and flu to the plague. 1 clove a day will improve your health . 2-3 cloves will help prevent a cold. Garlic is most effective when crushed/chopped/or raw. How often do u cook with it?

SPICE UP YOUR DIET! Spicy foods may ” heat up” your metabolism as well! You will burn more calories as your body attempts to regulate the temperature. Spices temporarily increase the rate at which your body burns fat. Getting too much can lead to unpleasant side effects. Which spices are good for weight loss? Cayenne, Tumeric, Ginseng

Avoid buying meats that have been processed! Hot dogs & sausages usually have had a lot of salt added to them while being processed. Also processed meats are very dangerous for human consumption because they contain chemical additives that are known to greatly increase the risk of various cancers, including breast cancer, prostate cancer, leukemia, brain tumors, pancreatic cancer and many more.

Eat less processed meat to live longer! These products almost always contain sodium nitrite & the cancer-causing chemical additive. Processed meat products include: bacon, sausage, pepperoni, beef jerky, deli slices, hot dogs, sandwich meat, ham, meat used in canned soups.
You have to start thinking about yourself positively!:) Allow yourself to make mistakes & then forgive yourself. All people made mistakes. They’ve forgiven themselves, so can you! Do you feel good about yourself ?
Perfection is a very high goal to aim for. Try accept imperfections. Avoid focusing on what shouldn’t have been done… Focus on your strengths instead!

Skipping meals causes ur metabolism to slow down and that causes ur body to hold onto more fat from the meals that you do eat. Skipping meals can actually make you fatter. Skipping meals may seem to make you loose weight at first but when you start to skip meals, you gain twice as much weight once you eat a simple thing.

Drinking too much caffeine can result in anxiety & nervousness. It’s a diuretic and makes you urinate more taking out nutrients & causing dehydration. It promotes a higher heart rate, which in turn may hurt your heart in the long run. The key is moderation;)

If you always do the same workout you will eventually hit a plateau where you fail to see any change. Your body needs to be challenged to progress! Do you modify your workouts every few weeks?

If you always do the same workout you will eventually hit a plateau where you fail to see any change. Your body needs to be challenged to progress! Do you modify your workouts every few weeks?

Select music that inspires you and create the right soundtrack for your cardio. Having great playlist won’t make you a marathon runner but it will help you moving toward the finish line with determination!

Chicken breast is good for you, it is also one of the leanest sources of protein around. And by the way, split chicken breast looks like a heart, so you gotta love it! 😉

Berries can help you boost memory! Blueberries are known for improving motor skills & learning capacity. Strawberries contain fisetin, a flavonoid that improves memory recall. Blackberries & raspberries have other brain power boosting benefits through their antioxidant content

Seeds of wisdom–>Flaxseeds are a rich source of Omega-3 fatty acids. Roasted pumpkin seeds contain relaxing tryptophan (help regulate ur appetite, help u sleep better, elevate ur mood) & dry sunflower seeds offer thiamine- form of Vitamin B that improves memory!

Did you know that some foods can help boost your memory? No pea brains here :) The brain is fueled by glucose & as it does not produce its own. Beans (rich in antioxidants, iron & other nutrients) help stabilize blood sugar levels. Green beans, black beans, kidney beans, peas, lentils help energize the brain.

Can some foods make you smarter? Yes. Nuts and seeds might boost your brainpower! Walnuts, hazelnuts, cashews, almonds & other seeds and nuts can clear up that “brain fog” and enable you to think clearer and be happier than you ever imagined :)

Walnuts are a real brain food! They even look like little brains & the walnut’s hard shell is like a skull 😉 Walnuts, loaded with unsaturated fat, vitamin E, and ellagic acid can lower cholesterol, fight cancer & boost your brainpower! Use them great for baking or cooking, throw some in a salad or just munch on them for a tasty snack.

Feeling tired in the afternoon? Pick up a cucumber! Cucumbers are a great source of Vitamins B and carbohydrates that can provide that quick ” pick-me-up” that can last for hours.

Did u know that cucumbers contain most of the vitamins you need every day? One cucumber contains vitamin B1, B2, B3, B5, B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium & Zinc.

My favorite Fitness Tips. Part 3

Did u know that broccoli has more anti cancer compounds than any other vegetable? Broccoli is high in vitamins C, K, A & dietary fiber. Did you know broccoli contains more vitamin C than an orange?

Whole egg contains 75 calories & 6 grams of protein, with 5 grams of fat (2 are saturated) It is full of vitamins & minerals, including vitamins A, B6, B12, E, riboflavin, iron, phosphorous, zinc…1 egg contains 9 essential amino acids. If you’re worried about calories & cholesterol, u can stick to egg whites. 1 egg white has only 17 calories & it’s all protein. It doesn’t apply to chocolate eggs;)

Did u know that moderate consumption of eggs DOES NOT have a negative impact on cholesterol? Regular consumption of 2 eggs per day does not affect a person’s lipid profile & may improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.
Did you know that eggs are one of the only foods that contain naturally occurring vitamin D?

Dark chocolate has many health benefits, when eaten in moderation! Dark chocolate is rich in antioxidants, creates endorphins that cheer you up & reduces the level of stress hormones!:)

If u want to start new healthy habit, u should make ur intention very specific: “I’ll walk home from work (twice per week) starting today” or ” I ll do 30 min workout as soon as I get home” instead of just ” exercise more often!

Make changes in your life style – exercise regularly & eat healthy! Think long term! Don’t pretend that bad things happen only to others! Escape the rat race and start investing in your health! Your ability to enjoy money without health will be limited!

Most people focus only on doing tons of abdominal exercises in an effort to get defined abs. Crunches do not burn fat! No amount of ab crunches will create a visible six-pack if you do not burn the layer of fat that covers your abs!

To get 6 pack abs you need to decrease body fat. The most important factor when it comes to ripped abs is nutrition! Balanced clean diet, 5-6 small meals a day, lots of water, core specific exercises & cardio are the keys to get defined abs!

Did you know that there is no way to target specific areas of fat? Doing crunches do not target the fat around your mid-section! Your body burns the fat from all over, not from specific areas!

BEING HAPPY could add 10-15 years to your life! Happiness does not heal, but happiness protects against falling ill. (this is concluded from an analysis of 30 studies) Happiness is something that can be learn, just like healthy eating habits:)

Do u like bananas? Eating 1 banana a day is a healthy choice! Vitamin B6 in bananas plays a pivotal part in cell formation & proper nervous system function. One banana has 34% of the RDA of vitamin B6.

High amounts of potassium in bananas can lower blood pressure, which in turn lessens the possibility of atherosclerosis, heart attack & stroke.The potassium in bananas is means to ensure healthy levels of calcium in the body.

One banana has 11% of the RDA of dietary fiber & about 100 calories. The fiber in bananas keeps digestion regular & helps maintain low blood sugar & curbs overeating. Probability of developing kidney cancer in female subjects decreased by 50% when eating bananas 4-6 times a week, according to Cancer Prevention study.

You should eat a healthy breakfast every day! Breakfast is the most important meal of the day! Breakfast restores blood sugar levels, gets digestive system moving, supplies you with nutrients that your body needs to function correctly throughout the day.

Without breakfast you’ll slow down your metabolism, lose muscle & decrease your energy. When you skip breakfast, blood sugar drops below the normal level and you experience cravings. What’s your favorite breakfast food?


Great eating habits are essential for good health & will also maximize the way you feel and look!

Positive thinking is more effective then negative thinking when it comes to changing health behaviors!

If u have a negative thought, try to reframe it into a positive one! If u are telling yourself -“I am never gonna get lean because I am skipping my meals again”. Get rid of the negative judgment & reframe it in a more positive way- “I was not good with my diet today. What can I do to get my meals on time tomorrow?”

YOU won’t achieve it, if you don’t believe it! Begin your journey of training with your mind. Training the mind is often overlooked and ignored. Visualize achievement of your goal and believe in success!

Your HEALTHY diet starts with SMART grocery shopping! Eat before you go shopping. Have a grocery list. Read the labels of products.

Remember, if you don’t buy junk, you won’t be tempted to eat it when it’s in your kitchen!

Focus on eating healthily & working out rather than obsessing about weight loss!

Boring, long workouts aren’t the best way to lose body fat. You can get great results from a short 20min high-intensity session. How long you work out isn’t as important as how intense you workout!

5 Fitness Questions with the Queen of Covers, International model & writer Natalia Muntean

1.Tell us about yourself (i.e.. profession, accomplishments etc.)
I was born and raised in Ukraine. I have been successfully modeling since the age of 17.
I move to the U.S. when I was 21 years old and now I live in sunny Sarasota, Florida.

I established myself as an International beauty and bikini model first, and only in 2008 I decided to enter fitness industry and put my name on its map.

I started to compete and winning some of the biggest titles in the fitness industry by training by myself in my own living room without trainers, nutritionists or stylists, just my passion, dedication and 2 rusty dumbbells.
I loved it, I really enjoyed seeing my body change and coolest was that I accomplished it without any elaborate equipment, just the basics.

My titles:
Fitness Model World Champion 2009
Ms Bikini Universe 2009
Ms Bikini Florida 2008

I am a stage coach for new competitors, models; celebrity online trainer to everybody who wants to improve their physiques and lifestyle; a designer of Luxurious and Exclusive Crystal bikini line for fitness and beauty pageant competitors.

Today, I am writing for several International and National publications as an expert columnist (beauty, fashion, fitness and nutrition) and free-lance writer, reaching out to millions of people on every continent.

The magazines I’ve been published as a writer:

Oxygen – North America
Natural Bodz – Australia, Pacific Asia, New Zealand, North America
Ultra-FIT – Europe, Australia, USA
Physique – Dubai
World Physique – Worldwide
Fitness – New Zealand
Health and Fitness – Netherlands, Sweden
Fitness – South Africa
ExtraFit – India, Qatar
Fit and Firm – Worldwide
Moi Ostrov – Greece

I recently took on board 2 more magazines to write for.
My current projects are:

• The Complete Butt and Thighs Training Manual for Every Woman.
• Co-host of Original TV Series on PBS “Pedal America”
• MusclePharm female leading spokesperson.

2. What role does fitness play in your life? What are your future goals?

Fitness plays a huge role in my life; it’s a part of who I am, it’s a part of me.
For me fitness is the essential ingredient in my daily activities that keeps me healthy, focused, fit and healthy. I don’t do it just to look good, although, it’s a great benefit when working out regularly. I do it for my mental sharpness, stress release and overall well-being.
Being a fitness model, physical training gradually entered my life completely transforming my body and my spirit.
My future goals are big and exciting.
My short-term goals:
I am going to co-host “Pedal America” on PBS; launch my training manual and DVD workout series, I am starting on my hard copy book, the title of which I will reveal soon, and a lot of traveling to some gorgeous locations for fitness appearances.

One of my biggest goals is to establish a charity for women and children who suffered domestic violence and abuse and donate part of each sale I make to it. As for right now I joined the charity of my good friend, Yen Nguyen, Creating Smiles that supports veterans and abused women.

Yen is incredible and it is my honor to support her charity.

As for long-term goals, I am working on a few projects that are going to change the industry and I promise to reveal it soon :)

3. Who/what inspires you to be the best you can be?

My biggest inspiration for me is my fans who believe I me and send me their support every day. I can’t let them down and procrastinate, I strive to be the best I can be for them and for that little girl inside of me, whom I promised that I’ll make it happen.

4. What is your favorite healthy meal? What is your favorite exercise/activity?
My favorite healthy meal is bell peppers stuffed with chicken and brown rice or quinoa, I can eat it every day. My favorite activity is dancing. It’s my favorite cardio and social activity. You can’t dance and be in a bad mood! It’s so much fun!

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

Where should I start? Haha. Most people don’t know about me that I come from absolutely nothing. I was born in the village with one hospital and one school and barely survived my birth. I was born fighting. I never had any social privileges or family’s support in my dreams, since they appeared too unrealistic to my family. From a very early age I knew what I wanted and was building my life around it.
From a very early age I was abused by my father and watched my mom and baby-sister being abused by him too. We were beat up by him on regular basis and the environment in my house was very hostile for many years. Then he almost killed my mother and our lives were altered forever. For a while I thought I won’t see my mom again, we lived with my grandparents for several months. Divorce. Fear for our lives. God, I was afraid of my father so much, my heart would stop every time I’d hear his footsteps.
We moved to a new place during the civil conflict between Moldova and Transnistria (where we lived then), people were fighting, killing each other and we heard sirens every day, on top of that my father was scaring the daily light out of us.
I got involved in Martial Arts and it was my sanctuary, my stress-release, my confidence and stamina builder, my fear crusher. Every day of my practice I imagined revenge with my father for my mother’s pain, her fractured skull, her broken nose and ribs, her broken spirit and never ending tears and fear.
One day my father followed me from school and cornered me next to my house.
He pushed me hard against the wall and with an evil smirk on his face asked me to fight him. I was 10 years old. I imagined that moment for a long time; I imagined punching him and suffering physical pain over and over again. I wanted to destroy him. While he was pushing me against the wall and laughing at me, I held my little fists so hard it bled inside. And then I looked up and saw his face… and I forgave him. I didn’t want to fight, I didn’t want him to suffer, I knew he already was, I could see it in his confused eyes. I forgave him and I didn’t want to see him again. And I didn’t for a long time.
My father told us that we’ll crawl back to him hungry and will never survive. Boy was he wrong!

I am sharing this story for women and children who are going through something similar right now, and want to tell you that it can be changed and you can change it. Don’t wait for too long, it doesn’t worth it, and don’t try to hold the broken marriage together with an abuser for your kids. Your kids deserve better. You deserve better. Don’t be afraid, your abuser is the biggest coward out there.
Be alert, prepare and make a move.

Svetlana, thank you so much for your support and friendship! I wish you all the success in the world and hope your readers will find this post useful :)
Thank you,

Chicken-Banana Bliss

Fitness recipe Chicken banana bliss Healthy diet

Fitness recipe Chicken banana bliss Healthy diet

Chicken is one of those meats which goes great with just about anything, but have you ever tried it with banana? 😉

  • bananas, cut into long pieces
  • boneless, skinless chicken breasts
  • salt free seasoning, pepper
  • small piece of Mozarella cheese
  • a little bit of olive Oil mayo

Pound the chicken breasts with meat hammer (steel hammer works best).

Cover chicken with a thin layer of mayo and sprinkle with seasoning.

Arrange bananas on top of the chicken, cover with thin layer of mayo again and sprinkle with seasoning & mozarella cheese.
Bake untill cooked!

Cooking chicken & bananas together sounds a little strange but I promise, you will love this easy & delicious chicken-banana bliss!

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