Welcome to The MY FITNESS ANGELS !!! br br br br Please Fell Free To Subscribe br br br br Quick Stats: br br Age: 20 br Height: 169 cm (5'5 feet ) br Weight: 57 kg (121.3 lbs) br BMI: 19.7 br br br CHEATING ON YOUR DIET IS OK br br "I'm not one for depriving yourself," explains Ana Nascimento, and she says she keeps dark chocolate at home for treats and has one cheat day a week where anything goes. br br Other than that, it is a case of see no evil, eat no evil. "My mentality is, if you have healthy food in your fridge, you will eat healthy. It's as simple as that." br br BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY br br Never skip it, says Ana, and she recommends "yogurt or oatmeal with berries and peanut butter (oatmeal without fruit just isn't tasty to me)." br WHAT ABOUT A HEALTH LUNCH? br br "Grilled chicken Caesar salads, Greek salads or spicy tuna and California rolls with green salad on the side," recommends Ana. br br TIMING OF YOUR MEALS IS IMPORTANT br br The last meal of Jen's day is at 7pm. No later. br br WALKING IS GOOD br br Ana supplements her gym workouts with plenty of walking. Ana averages "about 2.5 miles a day and use a fitness app to track our steps." br br 3 EXERCISES FOR GREAT ABS br br Despite being the butt girl, her first column is all about abs. br br And her three 'go-to' exercises for great abs are: br br Exercise-ball crunches br br Step-ups with weights br br Leg throw-downs (where you lay on your back and throw your legs up high - so they are at a right angle to your body, then lower down again without touching the floor. Like a reverse crunch.) br br Squats are a girl’s best friend. [Squats] work your core, your glutes and they keep your legs toned. They especially strengthen the muscles around our knees. My overall fitness goals are to look tone and lean, so I‘m not trying to build muscle or gain weight. br Core Challenge br br 50 crunches br 10 push ups br 1 minute plank br 30 seconds side plank (right side) br 30 seconds side plank (left side) br 1 minute plank br 10 pushups br 50 jumping jacks br 50 crunches br Ana Nascimento Tuesday Upper Body, Abs, & Cardio Workout br br The Ana Nascimento Tuesday workout is focused on upper body, abs and cardio. The best way to get abs is diet and cardio. Once you’ve gotten to the point where your abs are showing, you then kick your abs workouts into high gear. br br Watch my other fitness angels videos: br br 1. [ Fitness Angel ] Alice Matos All Exercises & Workouts br br 2. [ Fitness Angel ] Jen Selter All Exercises & Workouts br br 3. [ Fitness Angel ] Michelle Lewin All Exercises & Workouts br br 4. [ Fitness Angel ] Yovanna Ventura All Exercises & Workouts br br 5. [ Fitness Angel ] Eva Andressa All Exercises & Workouts br br 6. [ Fitness Angel ] Juliana Salimeni All Exercises & Workouts br br 7. [ Fitness Angel ] Larissa Reis All Exercises & Workouts br br 8. [ Fitness Angel ] Bruna Lima All Exercises & Workouts br br 9. [ Fitness Angel ] Ana Nascimento All Exercises & Workouts br br 10. [ Fitness Angel ] Claudia Sampedro All Exercises & Workouts br br br Watch free exercise videos with the best exercises for your body and tips to get the most out of your workout at FITNESS ANGELS br br br br videos, slideshows, tone, fitness, pilates, diet plans, toning exercise, weight loss, exercise, toning, body toning, muscle tone, personal trainer, gym, arm exercises, workouts, weight training, cellulite, abs and strength training. HD weight training, cellulite, abs and strength training.