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About Auntie-Ana....

Friday, February 13, 2015

BRAZILIAN BUTT WORKOUT (BBW) **My claim to fame**

 NOW: I'm not saying this is an easy one move-once a week-and you'll get this butt-workout. THIS BUTT, does a lot more than this 5 step move.  I do heavy squats among numerous other Booty and Leg workouts as you can find in any one of my workouts listed on this blog.  BUT (pun intended) This particular workout, is my favourite.  This Brazilian Butt Workout makes my butt ACHE and I love it!! It strengthens and builds the muscle in three key areas - This targets the Gluteus Maximus, Gluteus Medius and Gluteus Minimus.


When you target these three areas you are shaping your whole butt into a delicious round rump!
REMINDER:  If you have extra fat on the body, you will not be able to see changes as quickly.  This workout does help you lose weight but not as effective as High Intensity Interval Training (HIIT) So please include at least one or two HIIT sessions into your workouts per week if your goal is to lose weight.  If you are happy with your current weight and want to build muscle in certain areas (Easily confused with the mythical toning word) then stick to weight training and mat work.  BBW is a perfect workout for after every workout.
You will feel the burn and down the road you will see the benefits, do not expect them right away! This is a workout that if you keep up, you will be pleasantly surprised :)

NOW............THE BRAZILIAN BUTT WORKOUT EXPLAINED!
Go on all fours on a mat, arms and knees shoulder width, this is the Home Position.

Lets start with your right leg:
Now lift your leg, keeping a bent knee - as if you were peeing on a fire hydrant, down to home x 5
Now donkey kick , keeping a bent knee - as if you were kicking the ceiling, bring your knee down x 5
Now kick to the right - as if someone was beside you and you want to kick them down, back to home x 5
Now donkey kick, keeping a bent knee but pulse - as if you were tapping the ceiling x 5
Now kick your leg out tap the floor then up as high as you can  x 5

FEEL THE BURN?? Now Left leg!

After you're done the left leg, that is one set.  You need to do this workout in 3 sets.
Two more sets to go!!

Try not to rest in between sets, for the burn is stronger and the muscles are benefiting more! The goal is to do the three sets all in a row, then you can fall on the mat and scream in agony like I do ;)
Remember to stretch it out afterwards!

Hope you enjoyed my favourite workout tutorial,
Leave a comment and tell me what you think!!

-Auntie Ana xx


Thursday, September 5, 2013

New 6 Day Tone Up Workout!


NEW 6 DAY TONE UP WORKOUT!!

Print out this Workout & Take it to the gym!! Full pictures and explanations HERE!

DAY 1: CHEST/ SHOULDERS

Incline Dumbbell Bench Press  5kg each - 3 sets 15 reps


Dumbbell Front Raises
4kg each - 3 sets 12 reps

Flat Dumbbell Bench Press
5kg each - 3 sets 15 reps


Dumbbell Lateral Raises
4kg each - 3 sets 10 reps

Flat Dumbbell Flyes
4kg each - 3 sets 15 reps


Bent-over Dumbbell Lateral Raises
4kg each - 3 sets 12 reps


DAY 2: BACK/ TRAPS

Close Grip Lateral Pull-downs
19kg 3 sets 15 reps

Upright Bar Rows
10kg - 3 sets 15 reps

Wide Grip Lateral Pull-downs
19kg - 3 sets 10 reps

Seated Cable Rows
19kg - 3 sets 15 reps

Hyperextension on Medical Ball
3 sets 10-15 reps (This strengthens your back muscles - start with low reps to activate these muscles, they aren't used to being used as much as this exercise!!)

DAY 3: ABS

Crunches

4 sets 25 reps - Even if you start as mini-crunches - rest in between 10 seconds!!

Scissor Crunches
3 sets 15 reps

Leg Lifts - With or Without Ball
3 sets 12 reps

Heel Touches
3 sets 20 reps


Side Crunch - Reach out and lift leg to touch

3 sets 15 reps

Straight Plank

Hold 1 full minute

Side Plank

Hold 1 full minute, switch sides


I BET YOU'RE SORE IN YOUR CHEST AND SHOULDERS :)

DAY 4: BI'S AND TRI'S

Back and Forth Standing Dumbbell Curls4kg - 3 sets 30 reps (right, left, right, left = 4)

Tricep Pushdowns5kg - 3 sets 15 reps

Dumbbell Preacher CurlsEZ Bar - 3 sets 10 reps

Bent-over Tricep Kick-backs3 kg - 3 sets 15 reps

Skull CrushersEZ Bar - 3 sets 12 reps

Standing Bar Curls10kg - 3 sets 15 reps

Overhead Tricep Extension Rope Pull5kg - 3 sets 15 reps


DAY 5: LEGS

Calf Raises / Ankle Touch3 reps - 10 raises - 10 jump/tap feet together

Forward Lunges12 each (12 one leg, 12 the next day)

Lunge Dumbbell Bounce
4kg each - 12 each

Backwards Lunge12 each

Backwards Dumbbell Bounce4kg each - 12 each

Side Lunges12 each

Front, Side, Backwards Lunge5 each

Single Leg Kettleball Deadlifts5kg - 3 sets 10 reps

Lean Forward Back Leg Lifts3 sets 12 reps

Side Standing Leg LiftsHold 5kg for balance - 3 sets 12 reps

DAY 6: BOOTY - YAAAAAAYYYYYY!

Smith Machine Bar Squats
10kg - 3 sets 15 reps

Bench Leg Dips - Stand on bench, dip leg behind - bend standing knee so you can dip, bring back up without resting dipping leg
2 sets 25 reps each leg

Pretzel Dumbbell Lift5kg - 3 sets 12 reps

Lateral Kick w/ Rubber Band3 sets 12 reps

Bent-over Ball Kick Ups3 sets 12 reps

Brazilian Butt-Workout

Thursday, August 15, 2013

Delicious Banana Protein Bread - low in fat & super high in protein!


Ingredients
  • Old Fashioned Rolled Oats

    Old Fashioned Rolled Oats

    2 cups
  • protein powder

    Vanilla Protein Powder

    4 scoops
  • flaxseed

    Ground Flaxseed (Optional)

    2 tbsp
  • baking powder

    Baking Powder

    1 tsp
  • salt

    Salt

    1/4 tsp
  • cinnamon

    Cinnamon

    1 tbsp
  • stevia

    Stevia in the Raw

    1/2 cup
  • eggs

    Egg Whites

    4
  • almond milk

    Unsweetened Almond Milk

    1 1/2 cups
  • yogurt

    Plain Greek Yogurt

    1/4 cup
  • applesauce

    Unsweetened Applesauce

    4oz
  • bananas

    Bananas (Sliced fairly thin)

    2
  • strawberries

    Strawberries (Sliced fairly thin)

    4 large

    Directions

    1. Preheat oven to 375 degrees F.
    2. In a medium bowl mix together dry
       ingredients.
    3. In another medium bowl mix together
       wet ingredients except fruit.
    4. Spray an 8" or 8.5" round or square
       baking pan with non-stick spray.
    5. Line the bottom of the round baking
       pan with one of the thinly-sliced bananas.
    6. Mix dry ingredients into wet ingredients
       - make sure it is distributed evenly.
    7. Pour mixture on top the layer of sliced
       bananas.
    8. Cover with remaining sliced banana and
       sliced strawberries.
    9. Bake for 40-45 minutes until top is
       golden brown, or inserted knife comes out clean.
NOTES:  I made this yesterday and it turned out
so good!! I baked for 45 minutes until it was pretty
brown on top.  I recommend baking in more of a
rectangular shaped pan so you can cut it more
like the traditional banana bread.  Good luck & Enjoy!

-Auntie Ana
http://www.bodybuilding.com/fun/natalie-hodson-
strawberry-banana-oatmeal-protein-bake.html
 for
full youtube tutorial by body builder Natalie Hodson :)

Nutrition Facts
Serving Size 4
Amount per serving
Calories 475
Total Fat3.5g
Total Carb66g
Protein36g

Wednesday, February 22, 2012

Smoothie that attacks the tummy fat!


I found this great smoothie recipe with the perfect ingredients to attack unwanted fat.

This smoothie is rich in digestion supporting ingredients, it will help prevent bloating and digestive stress that are the main cause of stubborn belly fat!

  • 3/4 cup papaya
  • 3/4 cup sliced peaches
  • 1/2 pear, sliced
  • 1 tsp fresh ginger
  • 2 mint leaves
  • Water to thin     
       Try it out and let me know what you think!


Blogged from http://homemadediva.tumblr.com/post/16263687134/hello-smoothie-bye-bye-tummy

Tuesday, June 15, 2010

Skinny Jeans Grocery List

My Grocery List

VEGGIES:
What I have been doing lately is buying a bunch of veggies from a local farmers market, go home and chop them all up and separate them in individual zip-lock containers.  They last a lot longer it seems and it's easier to throw in with meals and snacks if it's already prepared.

Here's what I buy: (try to get all organic)
  • 1 Cucumber
  • 3-4 Red, 3-4 Green peppers
  • Bag of baby carrots
  • Bananas
  • 2 Heads of Broccoli
  • Container of Baby Spinach
  • Bag of potatoes
  • 3-4  Avocados
  • Apples (Granny smiths are my favorite, I buy about 20 they also look great as decoration...)
BAKERY:
  • 12 Grain loaf of bread
  • French Bread loafs (So cheap!)
  • Whole wheat pitas (that you can rip in half for wraps)
DAIRY:
  •  Skim Milk
  • 1% Cottage Cheese (A large container!)
  • Yogurt with active probiotics and or low fat Greek Yogurt (very healthy for you)
  • Container of Egg whites
MIDDLE ISLES:
  • Cereal- I like Special K Strawberry, but KASHI is always a great way to go
  • Kashi Granola Bars for on-the-go snacks
  • Bag of Oats for oatmeal (Not individual flavoured ones.. too much sugar)
  • Brown Rice - Not the individual microwave bags, but get a box of it
  • Chicken broth (cook with rice in water for extra flavour)
  • Organic Balsamic vinegar
  • Olive oil (both for salad dressing)
  • Container of Coffee yuummm!
  • Natural Organic Stevia powder - use in your coffee for a sugar sub
  • Tuna and Salmon Cans (make sure there's a dolphin on the side for dolphin friendly)
  • Bag of Almonds in the bulk isle (UN-salted)
FROZEN ISLES:
  • Bag of berries (for protein shakes, oatmeal, pancakes etc)
  • Bag of green beans
  • Bag of brussel sprouts! Get them in you!
MEAT:
  • Skinless boneless chicken breasts
  • Skinless boneless turkey breasts
  • Turkey sausages (Soooo good!)
  • A couple steaks (shouldn't have red meat for then once a week)
  • A bag of pre-cooked chicken chunks - good for on the go wraps

Auntie-Ana
xx

Protein Pancakes!

Great breakfast to speed up metabolism for your day and give you the protein you need!  Wait about an hour and 1/2 before working out, or having as a post-workout meal.

All you need is:
  • 1 scoop Protein Powder (vanilla or chocolate is best)
  • 1 Banana
  • 1/4 cup Oats
  • Dash of Cinnimon
  • Spoonful of Cottage Cheese
  • 1/4 cup Egg whites
For lower carbs, don't add oats!

So all you want to do is mash up your banana and mix in a bowl all ingredients.  Heat a frying pan on medium spray with PAM and pour mix in the middle (all for one big pancake, or half and half for two small ones)

A great sub for syrup is organic agave sweetner, found in most grocery stores.

Enjoy!!



Auntie-Ana
xx

Check out other recipes on the recipe page <<<

Thursday, May 27, 2010

NEW SEXXI BODY WORKOUT!

Alright ladies- If you have been doing my last Gym Workout for the last few weeks, already reversed everything and you are getting bored of the same few things... I have a whole new Gym Workout Pt 2.

Still focusing on Upper body, Lower body and Abdominals- a day has been set aside for each part of the body - which means a 3 day-workout-week and of course 1 day cardio if you can!!

Check it out here!!

Good Luck, Have fun!

xx