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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