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Start with the WELCOME page and work your way down for the sexiest results!



About Auntie-Ana....

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

Tuesday, May 18, 2010

Cellulite, Stretch Marks, Spider-Veins, Oh my!

Cellulite.

Why. You finally get at a weight where you feel comfortable but oh wait there's still cellulite.  I'm telling you from experience, cellulite isn't just on over weight people, it's only average and skinny men and women too. (mostly women, of course....we usually get the short stick on these sort of things)

BUT HAVE NO FEAR! There are certain things you can do that help the appearance or get rid of them!

First of all:
  1. Eat healthy- probably the most important... minimize fat and sugars from your diet (eat your greens!)
  2. Work out! - a little obvious, but working out really does work to minimize if not get rid of
Tips to reduce appearance of cellulite:

    3.   Massage the area of cellulite for 5 minutes, will reduce cellulite for up to 20 hours (if you get in deep)
    4.   Keep area well moisturized
    5.   Drink lots of water - will flush away all the crap that's lingering and hanging around your skin
    6.   After making your daily coffee, (and before a shower) try rubbing used coffee grinds into the area of cellulite.  This trick apparently has amazing affects!



Stretch Marks.

Prevention: Lather up in moisturizer EVERY DAY! Definitely after a shower, that's when your skin is the dryest.  The best lotion for stretch mark prevention is Palmer's cocoa butter formula, it's made to prevent and help with them.  Great for pregnant women to, my mom lathered up everyday and doesn't have one stretch mark! She swears by this product.


   Treatment:  Use Bio-Oil on effected areas, apparently will reduce the look of stretch marks.


Spider-Veins.

Causes: The heart pumps blood filled with oxygen and nutrients to the whole body. Arteries carry blood from the heart towards the body parts. Veins carry oxygen-poor blood from the body back to the heart.

The squeezing of leg muscles pumps blood back to the heart from the lower body. Veins have valves that act as one-way flaps. These valves prevent the blood from flowing backwards as it moves up the legs. If the one-way valves become weak, blood can leak back into the vein and collect there. This problem is called venous insufficiency. Pooled blood enlarges the vein and it becomes varicose. Spider veins can also be caused by the backup of blood. Hormone changes, inherited factors, and exposure to the sun can also cause spider veins.

Prevention:
•Wear Sunscreen to protect your skin from the sun and to limit spider veins on the face.
•Exercise regularly to improve your leg strength, circulation, and vein strength. Focus on exercises that work your legs, such as walking or running.
•Control your weight to avoid placing too much pressure on your legs.
•Do not cross your legs when sitting.
•Elevate your legs when resting as much as possible.
•Do not stand or sit for long periods of time. If you must stand for a long time, shift your weight from one leg to the other every few minutes. If you must sit for long periods of time, stand up and move around or take a short walk every 30 minutes.
•Wear elastic support stockings and avoid tight clothing that constricts your waist, groin, or legs.
•Eat a low-salt diet rich in high-fiber foods. Eating fiber reduces the chances of constipation which can contribute to varicose veins. High fiber foods include fresh fruits and vegetables and whole grains, like bran. Eating too much salt can cause you to retain water or swell.

Wow, another reason to workout, eat healthy and drink water!!!
 
Tired Eyes. Bags.
  • Get sleep! 6-8 hours are needed....some people need less and some need more... does it take you longer then 30 minutes to fall asleep at night? Do you fall asleep when your head hits the pillow? Learn to read the signs to see if possibly your not getting enough or too much sleep
  • Prep-H.  I recently heard that if you use Preparation H on your eyes before you fall asleep, you will wake up with puff-free eyes? Well I tried it, seems to work a little...but it makes under your eyes look really greasy and I don't really like putting ass-cream on my face...But I'll keep trying it and hope for good results!
  • Icing your eyes. I find this sort of works....but makes my eyes red. and cold.
  • Eye drops - Great for getting rid of red eyes, making your eye-balls look white and perdy!
 
Has anyone used any product or treatments that have helped any of these things? Let me know- comment below!
 
Auntie-Ana
 
xx