Juice Fast. Days 4-7.

So, the Day Four is here and I feel lighter than a feather :-)
This is where my hunger normally subsides and I can continue
the cleanse for as long, as I want.

natalia kern

Every morning I start with warm water with lemon and ginger -
paramount in order to wake your system up and get things moving.
It’s also the very drink that keeps me satiated and happy.
Every time I feel like grabbing a solid food, I make this potion
and it works magic!

Another thing to remember is to continue taking your vitamins.
In addition to my multi, Fish Oil and Immune Booster, I take
Oregano Oil, two capsules a day.
This keeps me from weakening my immune system and catching
whatever is flying in the air at the moment.

I am drinking a lot of water and adding some pure coconut water.
Natural energy boost and taste especially sweet while cleansing.

Here some killer recipes that I added during the last 3 days.

1. Carrot, turmeric, ginger and lemon. Amazing!
2. Kale, spinach, cucumber, lemon, mint.
Drink as much as your beautiful heart desires!
3. Strawberry, raspberry, watermelon, cayenne.

When it comes to proportions, base it on your taste.
Sometimes, I like it spicy, sometimes, super green and
sometimes sweet. So, I add more of the ingredients my body
craves at the moment.

There are many places that will prepare cleanse juices
for you (at least here in SoCAl). So, if you are short
on time or don’t want to juice yourself, order it.
But make sure, it’s organic, especially root vegetables,
cold pressed (for more than 1 day cleanses) and local (cheaper).

Check out Amazon Fresh for local juiceries. I love this service.

So, overall, my cleanse was very successful.
I broke it with delicious consome’ and avocado.
Lost a little over 5 lbs and got rid of the annoying flu that
was bothering my sinus for days :-)

Try it and let me know how it went for you!



7 Day Juice Fast – Day 2 and 3.

Hey everyone,

I didn’t blog yesterday because I kept all juices the same.

Started having a headache towards the end of the day, because

once again didn’t have enough water! Shame on me.

Another thing I notice when I juice is that I feel cold, very cold.

So, I drink a lot of hot water with lemon and ginger and

add tons of ginger and cayenne to my juices.

It helps me stay warm and it has great fat burning benefits ;-)

Speaking of Cayenne Pepper, I added one of my favorite juices

to the menu today – Cayenne Strawberry Juice. Yum.

Cayenne Strawberry

It’s delicious, aromatic, naturally sweet, contains

great amounts of Vitamin C and Cayenne adds a kick to

it, speeding up metabolism and improving blood circulation.

How to:

I juiced 6 boxes of strawberries, it made me 24 oz of juice.

Then I juice a small piece of cayenne pepper, about 1/4

depending on its size or add 1 tsp of red chili pepper flakes.

Another recipe I added to the Day 3 is Blood Orange with Basil.


How to:

6-8 blood oranges, 3-4 small boxes of basil.

I love adding greens to citrus juices, it sets off the sweetness and

gives it a nice balance, in addition to all the vitamins and


Try these new recipes and let me know how you like it!

Juice fast Day 3

Talk soon :-)




7 Day Juice Fast. Day 1.

Hey everyone!

Hope your week has started greatly and you are enjoying your day.

Just like I promised on my social media pages, I am going to share with you

my 7 day juice fast journey.

I am doing it as routinely, actually. This is a great way to jump start

a clean eating regimen, detox, rid your body of toxins, boost your

metabolism and intake a bunch of nutrients, antioxidants and vitamins

during the process.

The keys to remember when juicing is to drink a LOT of water.

This will help you stay hydrated, satiated and flush out toxins out of body.

I love variety in my juices and juice a lot of greens (kale, spinach, chard,

cilantro, basil, parsley, etc.);

berries (blueberries, raspberries, strawberries, blackberries;

fruits and vegetables; ginger, jalapeños and cayenne peppers…

The key is not to mix fruit with vegetables, the neutral fruits that are ok

to mix with vegetables are all citrus, apples and pears.

Mixing the rest can cause bloating.

So, today was the first day and it went great!

I didn’t drink enough water and will get on it tomorrow.

7 Day Juice Fast

Here is what i have consumed today:

1. Morning Goddess

2 apples, 1 cucumber, 4 leaves of kale, 1 cup blueberries, 2 cups of grapes,

1/4 lemon and 1″ ginger;

+ tall glass of water

2. Green Boost

1 apple, 1 cucumber, 4 stalks of celery, 6 leaves of kale, 1 cup of spinach,

1/4 lemon peeled, 2″ ginger;

+ tall glass of water

3. Energy Jolt

2 apples, 2 tangerines, 1 cucumber, 1/4 lemon peeled, 4 leaves of kale

+ tall glass of water

4. Sunset Beauty

1 beet root, 1 cucumber, 1 carrot, 1 bunch of kale, 1 lemon, 1 lime peeled


All this was enough to keep me full and happy, will see tomorrow though ;-)

Oh, and I am about to make hot water with ginger and lemon to finish my day.


Talk soon,



“Sweet Greenie” Recipe

I was running low on energy this morning.

You see, being a new mom of a seven-weeks-old and a two-year-old takes its toll on me :(

And today was one those days…

I knew that coffee wouldn’t fix it, so opened my treasure chest of recipes and made this green

elixir of instant energy!

I call it “sweet greenie” and once you make it you’ll understand why!


Here is the recipe for ya!


Pineapple – 1/4

Kale – 4 leaves

Spinach – 2 cups

Ginger – 1″ cube

Juice it all. Put it on ice and enjoy it’s amazing flavor!

P.S. For more recipes like this click here :-)


Breakfast Parfait


Breakfast is my favorite meal of the day!

There are so many foods to start your day with and I choose

whole unprocessed ingredients to make my meals with.

At the end of the day, you are what you eat and you don’t want

today’s muffin become tomorrow’s body cell, right?

This recipe is simply delicious – I’ve layered chia pudding with berries,

granola and white peach puree.

It’s all raw vegan, but you can add greek yogurt instead of chia pudding.

Be creative and play in the kitchen, it meant to be fun :-)

So here is the recipe.


Chia Seeds – 3 tsp

Coconut Milk – 1 cup

Granola – 1/3 cup

White Peach – 1 large

Mix Berries – 1/2 cup

How To:

1. Soak chia seeds in coconut milk over night or for an hour. We are going for a pudding thickness. I love leaving it to soak overnight, that way it’s ready to go in the morning.

2. Mix chia pudding with berries and place it in the parfait glass.

3. Layer granola over pudding.

4. Blend white peach in a blender. Add protein powder for more protein (optional).

Bon Appetite!

P.S. For more fit and healthy recipes visit www.MyBikiniPlan.com




Chocolate Pitaya Smoothie

Chocolate Pitaya Smoothie

I love this recipe!

Colorful, healthy, delicious and kids-friendly :-) You can’t help, but taste it!

Here is the recipe:


1st layer – pitaya, also known as dragon fruit, 1 cup coconut meat, 1 banana and 1-2 medjool dates, 1/2 cup coconut milk (unsweetened).

2nd layer – chocolate protein powder, 1 cup frozen black cherries.

How to:

Blend well each layer’s ingredients in a high speed blender. I used Vitamix. Layer it in mason jar or your favorite smoothie glass and sprinkle it with cacao nibs.

Bon Appetite!



Triple Layered Dessert (Fit and Healthy)

triple layered dessert

I love sweets! But sugar makes me feel really sick, dizzy and often guilt-ridden..

Not in this case though! This colorful dessert is not just tasty,

but packed with protein, flavor, vitamins, antioxidants and fiber.



First layer – chocolate layer – 1/2 cup black cherrie and chocolate protein powder with 1/2 almond milk (unsweetened)

Second layer – fresh raspberries

Third layer – fresh coconut meat and banana

Fourth layer – pitted golden cherries

Fifth layer – fresh peach and apricot

How to:

Use a high speed blender to blend 1st, 3rd and 5th layers. Eat right after making it for best nutritious properties.

Bon Appetite!

~ Natalia

Milk Does Baby Good!


I am so happy I gave breastfeeding a second chance!

I’ve nursed my son for 4 months and it was very tough, to say the least. I had a difficult pregnancy,

which lead to hard recovery and it affected my milk supply…
I was going back and forth on wether I should breastfeed my daughter or go straight to formula,

but decided to give it my best at nursing for as long as I can without high expectations.
So I took one day at a time doing my best connecting with my little one and nursing her on demand,

then a week later I started to pump after each feeding. It worked!
In less than a month I’ve saved over 2 gallons of breast milk!!
I want to say to all new mommies out there: don’t give up,

BUT also, know that you have a choice! So many of us feel pressured and guilty,

we compare ourselves to each other and feel bad sometimes for not being able to breastfeed.

Although, nursing would be my first choice – I couldn’t do it for long first time around and my baby boy is perfectly healthy!
This time is a true blessing – I’m a lot healthier, not stressed and totally freed myself of any pressure to be perfect.

I guess it mattered, because results are crazy!

Not to mention the amount of calories burned while producing milk (20 calories per 1 ounce!) :-)

Also, I’m taking supplements, drinking gallons of water and eating very well.
Supplements: mothers milk tea and mother love plus capsules.

Bottom line though is:

Don’t stress about it, just do your best and take one day at a time!

Stay Fit and Healthy,


Vegan Chocolate Pudding

Vegan Chocolate Pudding

Hey :)

I haven’t posted anything in a long time – new mom thing keeps me very busy ;)

So here’s my latest treat, that is absolutely guilt-free and and delicious. Easy to make too!


Coconut meat – 1 cup

Fresh Figs – 2

Banana – 1/2

Chocolate Protein Powder (I used Vega) – 1 scoop

Blend it in a high speed blender and sprinkle it with Cacao Nibs.

Prep Tip: If it gets too thick, add 1-2 tbsp of coconut water or milk.

Bon Appetite!


Stop Hurting Yourself!

After going through a lot of emails from my clients, I was thinking a lot about the fact

that some of them have succeeded in the most difficult circumstances and some have never even tried.

For example, I get many emails regarding My Bikini Plan and most of them are very positive,
some are “techy” (tech support related) and some are asking for a refund, which I gladly offer.
There’s nothing I need less than money from an unsatisfied customer.
However, there’s a common thing in all the refunds -
they’re all happen within the first few days after the purchase.
And I know, it’s NOT because my program sucks.
(I know it’s darn good and worked for too many people, including myself, to prove me otherwise!)
One customer even said: “I just don’t want to work too hard.”
Honest at least!
But here’s the thing, you’ll NEVER EVER be able to succeed in ANYTHING, especially fitness,
if you are not ready to work hard. No matter what program you buy or diet you fed by.
It’s never easy – you just get stronger! 
You train through soreness of your muscles, through inconvenience of your schedules and through some missed social events.
You eat healthily through crazy cravings, party tables spreads and even when the results are not showing just yet…
You stay on course through plateaus and through the frustration of not having an immediate result.
Why? Because it’s all worth it! 
Your body is the only home you’ve got, forever – don’t trash it.
It doesn’t care what excuse led you to miss on training for weeks, months, years.
It doesn’t care why you had those extra drinks, pizzas and desserts. It’s just going to feel awful and show you resentment.
Maybe, not right away, but eventually, by showing you signs of your neglect in fatigue, lack of motivation and strength, depression,
“love handles”, belly fat, cellulite, acne and sour attitude…
So, no matter what excuse holds you back from your fitness success – the only person who’ll suffer from it is YOU.
Not your coach, trainer, nutritionist, girlfriend, boyfriend or creator of the latest DVD program…
You don’t need anything to start the change, but your decision and commitment -
You have everything you need! I’ve been there, I know.
Get up, look in a mirror and promise yourself the lifestyle your body and health deserves.
Now is the time!
Stay Fit and Healthy,