By Sandy Braz


Jelena says she’s like a sponge when it comes to nutrition and fitness and never stops learning. “I used to think that if I were to stay in shape year-round, my diet would have to be immaculate all the time. I’ve since learned that you can have balance. Don’t be afraid to give in to your cravings once in a while,” says our July 2009 cover girl. Her favorite? Ice cream and pizza top her cheat list, but never take priority. “This is my lifestyle now, and I know I have to be shoot-ready at any time.”

JELENA ABBOU’S MEAL PLAN

Sticking to clean-eating, Jelena has five small meals a day.

Breakfast: Egg whites and
oatmeal (a clean-eating staple).

Lunch: Fish, chicken or turkey and sweet potato or veggies.

Snack: Protein shake or Greek yogurt with a scoop of protein powder and almonds or fruit.

Dinner: Chicken, turkey or fish and veggies.

Snack: Protien brownie: “I mix a scoop of chocolate protein with some water – just enough so the protein dissolves – and then add in an egg white and put it in the microwave for one minute. Almost like the real thing!”

JELENA ABBOU’S CAJUN CHICKEN SALAD
Makes 4 - 6 servings

What you need:
• 1/2 cup plain low-fat yogurt
• 2 tbsp lemon juice
• 2 cloves garlic, minced
• 1/8 tsp cayenne pepper
• Salt and pepper to taste
• 3 cups chicken breast, cooked
• 1/2 cup celery, diced
• 1/2 cup green pepper, diced
• 3 cups tomato, diced

Combine yogurt with lemon juice, garlic, cayenne, salt and pepper. Gently fold in chicken and vegetables, except tomatoes. Chill for 30 minutes. Just before serving, fold in tomatoes and enjoy.

NUTRIENTS PER SERVING:
Calories: 220, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 90 g, Sodium: 160 mg, Total Carbohydrates: 8 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 35 g, Iron: 2 mg

JELENA ABBOU’S WORKOUT

Monday: Shoulders, calves and abs. “This day is my favorite,” says Jelena. “I love training shoulders and abs!”

Tuesday: Back, hamstrings (light) and cardio.

Wednesday: Off or active rest. “I’ll do yoga, especially if I'm feeling tight or stressed. It helps me relax.”

Thursday: Chest (light), shoulders and abs.

Friday: Legs, abs and cardio. “I don't love leg day, but I like Friday workouts because I like training abs and catching up with friends.”

Saturday: Arms. “Yes, I have a whole day dedicated to arms!” says Jelena, who loves the look of toned arms on a woman.

Sunday: To add some variety to her cardio, which she does at least four times a week, Jelena will throw in a spin class at her local gym. “The instructor has the best music and amazing energy.”

JELENA ABBOU’S MUSIC: Download the tunes on her iPod!

Jelena Abbou’s playlist is sure
to get your workout rocking.
Pump up your routine with her
top 10 favorite workout songs!

Photography: Stewart Volland, Hair and Makeup: Nancy Jambazian, Styling: Julia Perry