Best Butt Workout - New Video!

I have finally decided to upload a video of my favourite butt workout!  I usually do this after a leg/butt workout but this is also a good one to do if you can't quite make it to the gym one day or while you watch tv etc.

If you continuously go back and forth do each leg for 3 sets, I GUARANTEE you will feel the burn.
If you do this DAILY, I can also guarantee you will FEEL a difference and potentially see a difference in the first couple of weeks.

If I stop doing this, my bum gets a little sad looking - but when I do them religiously.. you can tell!

You can also switch up the pattern or add the amount from 4 to more if you'd like.  If this is the only workout you are doing today - I suggest doing 10-15 rather than 4! You might need a bit of a pause in between sets :P

Have fun and comment below to let me know what you think of them!!!!


xx

Or click here : Best Butt Workout!

Eggplant Pizza's - Healthy & TO DIE FOR

OK - I bought an Eggplant for the first time the other day.  Not sure what came over me but I figured it was time.  I knew as soon as I bought it, I'd leave it to one of it's last days before I'd go on Pinterest and find an eggplant recipe I'd be craving.  Well it happened.  Tonight I made Eggplant Pizza's with intentions to put half of it in the fridge for my fiance to try the next day.

After tasting the first one, I had to eat them all; and you know what? I don't feel guilty in the slightest!

EGGPLANT PIZZA'S

YIELD: 10 PIZZAS

TOTAL TIME:20 MINUTES

INGREDIENTS:

• 1 large eggplant, sliced 1 inch thick
• Jar of tomato sauce (I used Classico garlic & onion)
• Cheese
  Sliced mushrooms (optional)
• 10 cherry tomatoes
• 10-20 baby spinach leaves
• Pinch of salt
• 
  
• DIRECTIONS:

Preheat your oven to 425 F. In a baking tray arrange the sliced eggplants. Sprinkle salt on each slice (yes, no oil) and bake for 15-20 minutes. While this bakes, you can fry your mushrooms in a tiny amount of butter.

Remove the baked eggplants from the oven and turn your broiler on high. Spread 1 tablespoon of tomato sauce over each eggplant round and add your cheese on top.  Top with mushrooms, fresh spinach and sliced cherry tomatoes over the cheese and broil for 3-5 minutes. Make sure you keep a close look while the eggplant is under the broiler as they can burn quickly.

Serve while still hot and ENJOY!

I guarantee after eating these, you will buy more Eggplants just to have this meal again!!!

Let me know if you made some & comment below!!

xx

Becoming Vegetarian - COLD TURKEY (pun intended)

Becoming a vegetarian was something that weighed on my mind a lot these past couple of years.  I would go off on rants how terrible it was and then continue eating meat as if I didn't care.

It all happened when I saw a video of men abusing cows at a Dairy Farm.  I thought wow what a bunch of terrible people and said "that would never happen in Canada."  I soon found out that that video not only was shot in Canada, but was shot in my hometown.  I couldn't believe that happened and thought for sure these men are going to jail. Since then I started following Mercy for Animals.

The more information I learned from following them the worse I felt. I soon realized that the amount of humane farms in the world are pretty slim unless you do your research and visit the local farms to make sure, but I was past that.  It suddenly became obvious - why the hell am I so upset with all of these farm animals getting abused and getting killed - but ok with eating them?  Why is the life of all of these animals only worth a meal for me?

On New Years Eve I decided I'd get myself a meat lovers pizza as a farewell.  I figured I'd try being a vegetarian out for a month no strings attached - this was a huge deal for me!  It wasn't like I was a massive meat eater but I just had no idea what it was going to be like...

That month was hilarious.  I thought I was adventurous with food but I literally ate the same things I would have with meat - but with the meat taken out.  If you think vegetarians are always healthy think again!  I don't think I ate a vegetable for the first 2 weeks! There was a lot of cheese pizza's and kraft dinner. (NSFVegans) After the two weeks of vegetarian crap I started eating real vegetables, rice, fruit and a lot of peanut butter.🍍🍌

Well it's November 28th and I'm still meat-free!  After the month I had no urge to consume chicken or meat and actually got quite turned off of it.  I slowly started enjoying natural foods more.  Tomatoes, basil, broccoli, carrots, beets etc started tasting better.  I didn't need bacon or chicken to add to something- I just filled my meals with more flavourful items. I also quickly noticed that I had NO MORE STOMACH ACHES!  Since I was born I've always had stomach aches, I've been through hundreds of tests and doctors could never find out what's wrong. All I had to do was stop eating meat!

After the month of being a vegetarian I decided to be a Pescetarian which means I don't eat meat or chicken but I do eat seafood.  I only want to eat things that I could get on my own.  I would never ever kill a pig because I love pigs - so why would I eat them? I would and have fished before.

I respect other peoples decision to eat whatever they want and in this year I haven't got into any arguments about it. My fiance still eats meat and that's totally up to him.  I would never push anyone to do anything unless they wanted to.

There is however some things that still bug me - like the milk industry.  I try my best to limit the amount of milk I consume - almond milk, soy lattes and sometimes even vegan cheese.  That part of it is the hard part for me but I'm so glad I made the decision to become a vegetarian and I couldn't be happier!

If anyone reading this suffers from IBS or any kind of stomach issues - I urge you to try either limiting your meat/chicken intake or try the month challenge of being a vegetarian.  Anyone can try a month no strings attached - it's also a fun challenge to switch up your meals and make it more interesting.

A new month is just around the corner - Do you think you could do it?

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

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

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

Ingredients

• 

  Old Fashioned Rolled Oats

  2 cups
• 

  Vanilla Protein Powder

  4 scoops
• 

  Ground Flaxseed (Optional)

  2 tbsp
• 

  Baking Powder

  1 tsp
• 

  Salt

  1/4 tsp
• 

  Cinnamon

  1 tbsp
• 

  Stevia in the Raw

  1/2 cup
• 

  Egg Whites

  4
• 

  Unsweetened Almond Milk

  1 1/2 cups
• 

  Plain Greek Yogurt

  1/4 cup
• 

  Unsweetened Applesauce

  4oz
• 

  Bananas (Sliced fairly thin)

  2
• 

  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 Anahttp://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

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

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 <<<

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

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

TIPS & TRICKS PT 2

Drink green tea!

Switch up your workouts: For lets say, arm day, you do - Military Shoulder Press, Bench Press (Dumbbells), Bar Curl Standing etc..... Go backwards from your list and start from the last one you usually do Ex: Bar Curl Standing, Bench Press (Dumbbells), Military Shoulder Press... This will confuse your muscle memory and help with weightloss and toning Go to Gym Workouts or Gym Workouts Pt 2!

Try not to fill up on bread

No more white bread- 12 Grain is my favorite and all of the necessary grains for a healthy diet

Try to rule out white sugar, white flour, white rice, white bread and white pasta (or yellow)..........try to eat whole-wheat!  You can hardly taste the difference but it makes a huge difference!

Hang out with friends more.  Especially after high-school its hard to keep in touch and keep busy with friends.... think of the movie Yes Man and try to agree to most things your invited to even if you sometimes have to force yourself

Go for short walks - walking when you first wake up or enjoying a little sunshine in the afternoon are great ways to get some Vitamin D and kick start your metabolism

Have a warm baths - helps you relax and feel happy

Get a crush/ crush on your boyfriend - Having crushes makes you feel giddy like a school-girl, makes you want to look your best, try new things and gets your heart racing!

Wear something skimpy in your backyard/ in your house when no ones home.  The more you do so the more you'll feel comfortable with your body

Sleep in something sexy or get nekkid!

Change your hair style

Eat greens everyday - Monday Broccolli, Tuesday Green Beans, Wednesday Brussel Sprouts, Thursday Asparagus..........you get the idea

Eat Chicken! Great source of protein and delicious! So many ways to cook too

Have your protein shakes everyday - after a workout or if its your rest days have it for breakfast

Go to your health store and ask for specific vitamins - check out the ones I take here, if they don't have the ones your looking for make sure you ask- sometimes they can order them in for you

Get a hobby.  You must get off the couch! If you spend more then 2 hours a day watching tv you are seriously in need of a hobby... Learn something you've always wanted to. Don't know how to? GOOGLE IT!! No excuses!

Get a gym membership - try to find a cheap gym with good equiptment, some places are a fortune and don't offer much.  Do you want a personal trainer? They are good and make you work! Do you need group workouts? Classes? They might cost a bit more...

Stop getting fast food! Subway is still considered fast food....sushi is acceptable.. unless your japanese and you have that stuff at home!

Take a little amount of food on your plate. Sometimes we take too much but were taught to finish our plates whether we're full or not. Go back for seconds if you must!

Portion sizes: Think of the size of your fist for portion sizes, steak and other meats should be the size of your palm

Do easy exercises while you watch tv/ homework.  An easy one while lying down is side leg raises (click for picture) - you hardly notice your doing anything until you feel a burn after 15 : )

Eat canned tuna (in water not oil) make sure there is a dolphin on the side so its dolphin safe; add a little bit of mayo, salt and pepper- maybe some cut up pickles or cheese- either put it on a peice of toast or eat it by itself! It's a great snack filled with protein and it will fill you up

Buy frozen berries and veggies - they will have a much longer life and theyre usually pre-cut so theyre quick and easy to prepare

Keep a food journal

If you are planning on losing dress sizes - find a goal outfit and buy one size smaller then you are.  Keep trying it on until it fits! It will give you something to look forward to and sometimes a better way to see results rather then numbers.


Check out Tricks/Tips Part 1 click here
More tips and tricks to come!

xx