Here Is Everything She Eats

Ana eats six small meals a day filled with lots of protein.

• Meal 1: 4 Egg Whites, 1 Egg, 1/2 cup of Oats, Mixed Berries, Flaxseed Oil & Asparagus
• Meal 2: 4 oz. Salmon, Broccoli & Sweet Potato
• Meal 3: Tuna, 1/3 cup of Brown Rice, Spinach & Grapefruit
• Meal 4: 4 oz. Chicken, Steam Vegetables & Avocado
• Meal 5: Egg Whites, Ground Beef Scramble, Brussels Sprouts & Olive Oil
• Meal 6: 4 oz. White Fish, Steak, Asparagus, mixed Salad & Baby Carrots

Supplements

Ana takes supplements. A few of her go-to's are:

• Capsi Blast (Thermogenic/Fat Burner)
• Gluta Blast (Glutamine)
• Amino Tren (BCAA)
• Concret (Creatine)
• Pump Extreme (Pre-workout)

She Has 3 Favorites Exercises

Ana enjoys doing some exercises more than others, she told Simply Shredded.

1. Stiff Leg Deadlifts: “They are great for tightening the back of my leg and works great on the glute/hamstring tie in. I also love the burn I get from it every time,” she says.
2. Arnold Press: “It has helped me gain some decent size on my deltoids. Truly a great compound exercise,” she adds.
3. Lunges: “This exercise can be performed anywhere and has also been a huge help in getting my quads and hamstrings in shape,” she explains.

She Does Circuit Training

Ana does circuit training. “I love to work in circuits (supersets, tri-sets and giant sets) when I lift because it keeps my heart rate up through the workout and it’s great when you’re pressed for time. I also love to do drop-sets on any muscle group I need to emphasize,” she told Simply Shredded.

HIIT and Cardio

Ana relies on a “combination of both” HIIT and cardiofor weight loss. “Some days I will do LIIS cardio (Low Intensity Steady State) and others I’ll do HIIT sprints (High Intensity Interval Training). But I prefer HIIT sprints because I find them more challenging and fun!” she says. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

She Does Squats

Teixeira is seen doing different types of squats in her Instagram video. According to Piedmont, squats are very beneficial. “Although the movements appear relatively simple, squats can take time to master. Joel Hardwick, ACSM EP-C, EIM2, an exercise physiologist at Piedmont Atlanta Fitness Center, says practice will pay off…Hardwick explains that squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back. A squat has more overall benefits than, say, a bicep curl, which strengthens an isolated area.”

She Does Lunges

Teixeira is also seen doing different types of lunges in her Instagram video. Lunges have a lot of benefits. The Mayo Clinic states, “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles. The lunge is a great conditioning exercise for many sports, especially those that involve lunging movements, such as tennis, basketball or soccer.”

She Does Planks

Teixeira is also seen doing plank exercises in her Instagram video. Allina Health reports that they have a lot of benefits. “The plank is a simple, effective bodyweight exercise that strengthens your core, as well as muscles in your upper and lower body. Core muscles, which include your back and abdomen, help you maintain posture and balance as you stand, sit and move throughout the day.”

Bicycle Crunhes

Another exercise that Teixeira is seen doing in her Instagram video are bicycle crunches. ACE Fitness states that they are very beneficial. “The bicycle crunch is the top exercise for strengthening your rectus abdominis — the muscles in front of your abdomen — according to the American Council on Exercise (ACE), beating exercises like the captain's chair, crunches and the ab roller. Bicycle crunches also play a role in supporting your back during everyday activities like running, bending over and lifting.”

She Engages Her Muscles

When Teixeira does exercises, she makes sure to have the right form. That way, her muscles are engaged. Teixeira shared her secrets to doing this when doing lunges in this Instagram post. “The way you perform your lunges can change the muscles it activates. 🤓 When you step forward you will activate more your quadriceps muscles than the glutes. But if you step backwards you will activate more your glutes than your quads. And if you keep your chest up you will feel more in your quads while if you keep your chest forward you will feel more in your glutes. I always perform it stepping backwards and with my chest forward to activate more the glutes than the quads because you know, us Bikini girls are all about the 🍑.”

Whey Protein

Juliana keeps her muscles growing by eating enough protein. She recently launched a new Whey Isolate with @soldiersnutrition, which comes in two new flavors: Lemon Pie and Passion Fruit Mousse! “Besides the amazing taste, he also delivers: 27g of protein per serving, Less carbs and less lactose, 0 fat and 0 sugar,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Organize Your Method

Staying organized with your health and fitness routine is key, says Juliana. “Is your grind sabotaging you? Did you know this has to do with a lack of organization? But the organization is of no use if you keep doing what is not right for your goal! I want to challenge YOU who is lost and still haven't gotten good results! You will evolve much faster with our method that is individualized to your needs!” she writes in a post.

Walking On The Beach

Juliana gets her steps in. “A little of what went on in these very hot days,” she captioned a video of herself walking on the beach. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Self-Care Treatments

Juliana considers getting aesthetic treatments self-care. “I have always been very careful with the treatments I choose, especially my face. I had already done @harmonizegoldoficial on my glutes and saw that the results were incredible and super natural, so I had no doubts: I wanted to try it on my face! @drapriscillamartelli is a reference in harmonization and did the procedure on my face. Now I'm charmed by what I see in the mirror! It's that care that transforms not only the skin, but also our confidence! I feel even safer and happier! Your skin also deserves the best! Shall we join this self care journey?” she writes in a post.

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Strength Training

Juliana’s main form of fitness is lifting heavy weights. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills