Wonder Woman Ellena

Former IFBB Figure Pro Ellena Tsatsos knows everything there is to know about crushing it on and off the stage!

With a wealth of knowledge and competitive experience, it’s a no-brainer Ellena would transition into posing and stage presence coaching, with her new passion to help other women achieve their fitness goals!

Here’s more from Bulk Ambassador Ellena...

Hey there, I'm Ellena Tsatsos!

I’m a former IFBB Figure Pro, posing coach, online coach and judge for various bodybuilding and fitness federations.

I’m a huge advocate for the IIFYM approach to dieting and in the gym my workouts range from weightlifting and HIIT sessions all the way to yoga and meditation.

After competing around the world as a top amateur and pro figure competitor, my passion lies within sharing my stage experience by teaching women the art of posing and presenting themselves on stage as well as finding balance in their lives.

I love to travel, I eat what I want, have a drink and enjoy life.


My Instagram

Follow my training and comp prep updates on my Instagram @aussiefigurepro.


All the products I recommend from Bulk Nutrients are geared towards endurance sports with a focus on clean carbs and fast recovery.


Why I love it: Proviotic capsules are so convenient. When I keep probiotics in the fridge, I forget to take them, but I always take my vitamins, so it’s a no brainer for me.

How I use it: 2 capsules in the morning with water.

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Why I love it: I suffer from cramps and major mood swings, it’s been 2 months now taking Empower and I’m noticing the positive effects.

How I use it: 3 capsules in the morning with water.

Add Empower to cart

Chocolate Earth Meal

Why I love it: This is new to me but fast becoming one of my favourite BN products. Originally, I was put off by the name as I didn’t think I needed a meal replacement but it’s perfect for my smoothie bowls and pre/post workout.

How I use it: I usually add a scoop to my smoothie bowls.

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Vitamin C

Why I love it: I’m prone to colds and flu so I take this for immunity support but also have found my skin improved whilst taking it.

How I use it: I shot it with warm water in the morning.

Add 250g Vitamin C to cart

Training Schedule

In a typical training week, I aim to do...

  • 3x lower body weight sessions
  • 1x upper body weight session
  • 10K steps per day
  • Yoga/meditation daily (15-30 minutes)

My approach to nutrition

I follow an IIFYM (If It Fits Your Macros) diet, this means no foods are off limits if I reach my daily macro totals. I feel that I don’t need to have cheat meals under the IIFYM structure because I’m free to eat what I want (to a degree). When I had a more “traditional” diet I found myself craving more due to being more restrictive and made the switch.

I’m technically pescatarian but only occasionally eat seafood. I made the change when I realised that I was eating meat products up to 6x a day and I felt I needed a break... a 5-year break!

My advice for those looking to diet is find what works for you, everyone is different!

What is my average daily calorie intake? Right now I’m reverse dieting so calories are low at 2000 calories.

My day on a plate

Morning/pre workout

Either: Earth Meal acai bowl with acai extract, berries, coconut yogurt and fruit toppings or 3x crumpets with honey

Post work out

Earth protein and a banana


2x English muffins with egg and a coffee


Grilled fish, pita bread wrap


Huge salad of beetroot, carrot, chickpeas, vegan feta


Vegan sausage, high protein pasta, vegan feta and peas


Earth protein acai dessert bowl similar to breakfast

Latest Results

Do you have any medium/long term goals you're working towards?

Health is my number one priority, however getting back to a high level of fitness and routine is important in how I feel.

Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!

Turning pro was a huge achievement for me... thinking a return to the stage is in the near future...

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