#ownitbabe

[sharonleezapata]

Sharing my process 😉💋 Meet: Circle Storms 3ft. X 3ft. Canvas 🟣 🟣 🟣 #artpreneur #vulnerability #ownitbabe #thisisforyou #dothework #greatertalent #sharonleezapata #authorsofinstagram #artistsoninstagram #arttherapyheals #creativity #integrity #dolife #dontstopcreating #artinspires #multicreative #createeveryday #imagination #love #lifeis #womenwhocreate #inspo #bringonspring #levelup #berelentless #getyourlife #getinspired #middlefingerhappiness #thebitchybusinessbriefs (at Downtown Houston) https://www.instagram.com/p/CQPdACop6Y_/?utm_medium=tumblr

[angelbooks]

Another reminder that as we enter 2021 focus on the things that matter. The external stuff may or may not be great BUT the power of your mind is KEY. Lets have goals that will have a positive impact through education, books, creativity, influence, mentoring and more. journey to that finished product. #ownitbabe #business. 🥳 #reflection  #blackbusiness #confidence #children #blackheathlondon #theconciouskid #onlinebookclub #Winter #afroribooks #the_world_of_illustrations #childrensbookillustration #goodreads #booksfortopics #black_in_business_uk #childrensblackhistory #childminders #black_in_busness_uk #rye_books #childrensreading #onlinebookclub #afroibooks #booksfordiversity #schoollibraries #eyfs #equality #newyear #childrensbookshoplondon #booksfordiversity #loveyourself https://www.instagram.com/p/CJiwy1LrGG4/?igshid=ufytqn5lw3ww

[thatispiff]

Put on your big boy /girl pants on and own it 🙌🏾 #thatispiff #superiortotheaverage #ownit #ownitbabe #dealwithit #humpday #adulting #adultingishard #wordsofwisdom #makethingshappen #motivationalquotes #childsplay #keepitmoving #stayfocused #mindsetiseverything #meditation #attitudeofgratitude https://www.instagram.com/p/CGUDFEJFHRl/?igshid=1xlmguvdox9xf

[martisanne]

Ringmaster of the shit show, it might be a shit show but I own it 😉 swipe to see the necklace on. #tmtinsta #shitshow #shitshow2020 #ringmasteroftheshitshow #mylife #ownit #ownitbabe #supportlocal #supportthemakers #supportthelittleguys #shopsmallbusiness #indiedesigner #indiejewelry #uniquejewelry #keepingitreal #thatshowiroll #ownit #ownitnow https://www.instagram.com/p/B_zMTJbH6CW/?igshid=1c5lc89wb74jz

[nhpersonaltraining]

After #fasting yesterday, my #shake this morning tastes even better 😋 - chocolate shake 🥤 - frozen banana 🍌 - peanut butter 🥜 Great fuel for my #squats and #deadlifts later on! 😅 #preworkoutmeal #athletes #backontrack #healthylifestyle #gym #powerliftingfuel #fatlossjourney #trackingmacros #greatnutrition #girlswholift #liftingheavier #chocolateshake #healthyfastfood #tastesogood #24hourfasting #ownitbabe #disneycups https://www.instagram.com/p/B2TZSlfnrfC/?igshid=rv6z9439bszj

[jayykesley]

i hate that the body posi tag is so full of borderline porn, i tried using that as an alternative when i was trying to get out of thinspo tags and it was really discouraging. thank u for a good post about it tho

I’d honestly recommend Instagram, there’s some genuinely helpful people I follow that have really helped turn around my mindset toward my body and body positivity in general. My recommendations are Ownitbabe, maryscupoftea, saggysara, choosingchelsea, nourishednatasha, and celinarosso just to name a few! ❤️

[liviastudiespsych]

How I deal with anxiety

In light of the recent period I experienced, where life was just run by this constant anxiety and fear and self doubt, I wanted to write something to help people out.

So, things I've noticed when I'm anxious and how I deal with them

I am always worse when I'm not sleeping. I need at least 7 hours and I'm trying to sleep more and more.

With that, I've found that most things don't work, I'm not going to lie the "turn tech off", the "just turn the lights off" and stuff like that just mean me staying in the dark not sleeping. What works is watching something or reading something that turns into falling asleep. Don't force it. The sleep tracker helps too bc I realize how little I'm sleeping and I tell myself no, that's not good

Eat! I don't really mind what. Just eat. I didn't have it personally but one of my friends is constantly in a bad mood until he eats. Not eating makes your body shut down a bit. So eat please. For that, coooook lunch if you have time or grab breakfast on the way. When you study, eat bc your brain needs food to function

Since bad days are unexpected, I'd advise you to keep simple dishes around. Some pasta and tomato sauce. Some tuna and ready made noodles. For when you can't cook at all

Plan. Cause planning gives a structure to my life. And structure with anxiety is important. I try to not let my life control me, but to control my life. Not to the last second, but roughly. Repetition and routine are good with anxiety because they don't let you slip so much

If you have someone you can talk to, please do. You might think they're going to judge you but they won't. Especially if they really love you.

Therapy is also absolutely valid and helpful. I have been 3 separate times and it was a bit meh because I couldn't open up and the time and the therapist weren't right. So now I'm terrified of going back but I promised myself that I will. If you're at uni, there probably is a free service they offer. And in the UK, NHS offers services of this kind

The thing that anxiety brings me is the voice, you know the one that tells you that you are worthless, useless and stuff. Which is awful. The thing that you (and I) have to do is realize that this voice is lying, you're not what the voice tells you.

But telling the voice to shut up, won't work. Ignoring the problem doesn't make it go away. It makes it bigger until it explodes in your face. What works is facing the voice head on with reason and having a good cry about it, not in your room where no one can see, in front of someone else. They'll tell you the truth: that the you're not worthless

I don't realize during the period of depression and anxiety what's going on. I see it afterwards. Not until I get slapped by reality. So... How do you tell? Well, when it's a long time you cry too often, when the bad mood never leaves you, when you are always always tired, when you don't get out of bed for days... All of those are indicators. Find yours.

For me, anger and resentment go hand in hand with anxiety. And it exploded all together. If it's the same for you, try not to let it get to that point. If it does and you get angry at someone, don't make excuses, apologize. Afterwards you can and should explain. Don't say "oh, I'm awful" or "it's just the anxiety/depression" say "I'm sorry. I was wrong. I'll try to not put it on you anymore. I was angry at myself and you were there"

Take breaks. For a day, for an hour, a weekend or an entire week if you need. You don't need to constantly do something to be valid, to be great

For the days when you can't get out of bed: trust me, been there. Don't change your shirt, just put a jumper on and change your pants. If you can't shower, brush your hair or ponytail it up. Some deodorant. Get food in you. Get out of the house. Have a simple interaction with a stranger, stupid stuff too. It'll make you feel a tiny bit better

Walks really work for me. Most of the time. I breathe in some air, listen to music and maybe have a good cry. Other times it doesn't work bc I'm thinking too much amd spiraling

When I spiral into bad thoughs, the stuff as "keep positive" or "you'll be fine" and other reminders don't work. What works is keeping a constant noise in the background so that I can drown out the voices. That's why I love coffee shops

If you have to study with anxiety my advices are: plan your whole day, break it down to small tasks which are more manageable and then start small

For when you feel like you are not making any progress, I'll tell you something: that's so not true. Think about it very well, with the analytical part of your brain, you have been worse than this, recovery isn't straight and you know it. But you have been through the bad periods already and you're here. That's what helps me

There will be triggers for your anxiety and depression. I'm starting to understand mines. It helps because you can stop putting yourself into situations you don't want to be in. Say no. Your mental health is more important

Anxiety and depression come from fears and traumas. My biggest fear is loneliness and rejection. Which means that the voice says how worthless I am. Identifying it, takes away some of its power. And it's a starting point for exploring that and working on these fears

In case of an anxiety attack, breathe. There are a lot of techniques to help with keeping panic attacks under control. But you have to find it for yourself. I need physical touch while a friend needs to not be touched at all

I found the best advice was to make two lists: one about things you can control and the other you can't control. And then tell yourself to only focus on the one you can control. Also journaling

Apps, websites and products I find useful

Headspace is one of my favourites, someone recommended it to me for help with sleeping. And it worked! It shapes meditation sessions depending what you need. If you're a student, you can get it with Spotify for cheaper. Bc unfortunately it's free for short time

SAMAapp which I've just started using but it has a lot of interesting functions. It tracks your anxiety feelings and helps with calming down techniques

Love love love ownitbabe account on Instagram and her website. She is so nice, so good and inspirational. And I love her podcast on spotify. I'd like to talk about her more, in the future

Tiger balm is the best for aching muscles which happens so much with the stress, do yourself a small massage

Series I love that are perfect for the background: Jane the Virgin, Brooklyn 99, One day at a time, Queer eyes, Glee and RuePaul Drag Race

Also shout-out to GTLive, Game Theory, Film Theory plus CinemaSins and Honest trailer YouTube channels which upload frequently and have a great voice

There could be so many more things I could say, but this has been long enough. And for now this is all. I hope it was somehow even a little bit useful. It's just my experience not meant to be applicable to anyone, just to explain what I do and how I feel.

I love you all, my sweets ❤️ talk to you soon

[billscheltema]

Letting my hair down. Letting my heart swell. Letting my mind breath. Letting my skin open. Letting my breath expel. Letting my smile Love. . Expression of your true self can often be misinterpreted. . Definitely not the corporate look. . Call it West Coast Renaissance . Embrace who you are. . . . #renaissance #midcenturymodern #gingerhair #ownitbabe #ownitcrushit #expressionoflove #joyfulsmiles #notsorry #romanticprose #eloquence #wordsoflove #wordswomenlove #selfhelpformen https://www.instagram.com/p/BpU3ftpF1fK/?utm_source=ig_tumblr_share&igshid=1a2dnamudqzgc

[kbulloch]

View this post on Instagram

A post shared by Keri Elliott Bulloch (@keribulloch)

I literally cracked myself up my facial expression after rep number one for the day. 😂 I don’t think my shoulders were ready for that upright row using 20 pounds. 😜Madonna got me they it though. 🙌🏻 . . . #materialgirl #friyayvibes #ownitbabe #feelempowered #glammuscles #shoulderday #heavyaf #momsintofitness #gettingfitthehealthyway #teamfitattitude #elbowiskillingme

[maryannauger]

View this post on Instagram

A post shared by Maryann Auger (@maryannauger)

This is my body, it has stretch marks, cellulite and it looks a lot different when it’s relaxed vs posed. Our bodies aren’t meant to look like other people’s bodies and not like our IG (posed)bodies. You’re also not meant to look perfect. Ever. I used to want my body to look a certain way all day everyday and I would feel upset and guilty if it didn’t. I often contemplated skipping meals so that my stomach could stay flat all day. When I was in high school, thigh gaps were a thing and even though I didn’t want my legs to get smaller, I did want a space in between my thighs when my feet were close together. I was never satisfied with my body, I always wanted to keep pushing to reach those ideals that were circulating on the media. Society made me believe that my body wasn’t good enough as it was. I spent precious hours, weeks, months and years of my life obsessing about how I looked and never feeling like it looked good enough. I spent so many holidays worrying about how I looked and what I was eating instead of enjoying that time spent with family and friends. I regret that SO much. You’re not meant to look like anyone or an ideal that’s unattainable for 99.9% of people, you’re meant to look like you. You are SO much more than your body and you are absolutely amazing cellulite, stretch marks, belly, jiggly thighs and all! ___ Music: Sunny Musician: @iksonofficial Inspiration: @ownitbabe ___ 📲 1:1 coaching - Change your life, one habit and one mindset at a time ✉️ Manifitness@outlook.com 🎥 YouTube - Mani Fitness 🌀 FB Group - Mani Fitness Family Get fit while loving yourself and your balanced lifestyle 💖 (at Moncton, New Brunswick) https://www.instagram.com/p/BwSZkG3g40J/?utm_source=ig_tumblr_share&igshid=1e7w4mq0vv08d

[yvonink]

Half sleeve warrior woman 🔥 Thanks so much @ownitbabe #fkirons #fkironsxion #fusionink #silverbackink #bng #bngtattoo #blackandgreytattoo #bnginksociety #yegtattoo #yyctattoo #theartoftattoos #skinartmag #yyc #calgary #calgarytattoo #calgarytattooartist #albertatattoo #yycarts #inkedmag #tattooartistmagazine #headdresstattoo #warriorwomantattoo #ladytattoo #bosstattoos #yvonink (at BOSS TATTOOS) https://www.instagram.com/p/Bwat8hwhuHu/?utm_source=ig_tumblr_share&igshid=1hfvnlwa1mj9p

[movingonandlearningmyself]

Even with my illnesses, I try hard to not judge my body. It keeps me alive and keeps me pushing even when it feels like it’s breaking apart. I’m so thankful for the body that carries my soul. Reposted from @ownitbabe https://www.instagram.com/p/BsZ9zJ7Bit1dgd-pZgmoFTRy_jlhTGVe6_4gUI0/?utm_source=ig_tumblr_share&igshid=16ij912yfnywd

[smoakingmarshmallow]

Anxiety is like the roommate I never asked for. The voice that sometimes takes up so much space in my head that I feel like I’m becoming her. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sometimes, this voice holds me back from showing up for myself and for the people I love. She tells me that it’s best to shut down. To isolate myself. To stay silent when I want to speak up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Other times, she yells a million different things at once, so I have a hard time making sense of it all. It’s all just noise. Debilitating noise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This voice is my constant companion and I have come to accept that about myself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sometimes, she just wants to feel heard and seen, because she wants to keep me safe. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ She is afraid of things that are irrelevant in the grand scheme of life, I know that. But she has a way of convincing me that those fears are based on facts. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I know her very well. She is my past self. She is the younger me that hasn’t dealt with some things that happened to her a long time ago. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But I refuse to let her rule my life like I did in the past. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I refuse to try and deal with it on my own. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I refuse to isolate myself and I refuse to shut up about the importance of our mental health. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This voice may have a lot to say, but I do too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, this message is for my unwanted roommate: I see you, I hear you, I am here for you. But I also know that all the things you say to me are based on fear, not love. And while you may always be a part of me, I also know that your fears have no truth to them.

-Rini Frey (@ownitbabe)

[elainefeliz1]

Esta publicación me hizo el día, porque hace años yo también fui parte del sistema y me sentía culpable cuando no podía ir al gimnasio por falta de tiempo (cuando estoy cansada lo que quiero es cama). También me sentía ansiosa cuando comía normal y complacía mi cuerpo. Es que nos venden que la belleza es vivir en la disciplina del estrés, de respirar dietas, de sentir que ser exitoso es tener cuadritos y vivir para el cuerpo y NO es cierto. Esta belleza entendió el mensaje. Es que somos mucho más que piel y músculos y no nacimos para adornar el mundo 😉 #Repost @elcuerpoquesomos ・・・ Izquierda: hambrienta, privada, obsesionada, luchando con atracones de comida. Derecha: bien alimentada, feliz, equilibrada y comiendo de manera intuitiva. Esta es mi experiencia personal y no significa que todos los que se ven como la imagen de la izquierda se sientan de esta manera. Como he dicho antes, estoy segura de que hay personas que felizmente mantienen el cuerpo de la izquierda sin sentir lo mismo que yo. Pero aún quiero compartir mi historia, mi experiencia con ser una "chica fit". No fue algo glorioso. La validación externa que recibí no me hizo sentir más digna o más valiosa. Perdí el contacto con muchos de mis seres queridos y mi única prioridad era el gimnasio y mi preparación de comidas. Con el paso del tiempo, mis comidas solo consistían en 6 comidas, ya que cortaba más y más alimentos cada semana. Era adicta a ver más resultados, ver mis abdominales, ver más definición en mis piernas y brazos y ver cómo mi cara se encogía. ¿Para qué? No estaba feliz y no estaba viviendo una vida que quisiera apreciar en mi vejez. Mi cerebro estaba obsesionado con la comida y sentía que nunca estaba realmente "llena", sin importar cuánto comía. Cada cuerpo es diferente, así que de nuevo, esta no es la experiencia de todos, estoy segura. Pero quiero que sepas que si tu cuerpo no disfruta ser tan delgada, o sufres en la lucha por lograr ese cuerpo fit, no tienes que obsesionarte con eso. Ahora estoy en el lugar de aceptar completamente mi cuerpo y cuidarlo lo mejor que pueda. Espero que esta publicación te haga sentir un poco mejor acerca de ti y tu viaje de salud✨ @ownitbabe https://ift.tt/2wSTe6w

[mulherama]

New Post has been published on Mulherama

New Post has been published on http://mulherama.info/2018/06/alema-deixa-de-controlar-peso-e-afirma-estar-mais-feliz-e-saudavel-do-que-nunca/

Alemã deixa de controlar peso e afirma estar mais feliz e saudável do que nunca

Quanto mais magra Rini Frey ficava, mais doente física e psicologicamente ela também ficava, então a personal trainer precisou mudar seus hábitos

Após anos levando o próprio corpo ao limite para conseguir o que acreditava ser o peso ideal, uma influenciadora digital alemã conseguiu mudar seus hábitos e objetivos de vida. Hoje, com alguns quilos a mais, Rini Frey afirma estar muito mais feliz.

Após deixar de controlar o próprio peso, Rini Frey decidiu compartilhar sua história em um blog e nas redes sociais

Foto: Instagram/ownitbabe/Reprodução

Mini é também personal trainer e ajuda pessoas que, assim como ela, já sofreram com transtornos alimentares. Morando atualmente no Canadá, a jovem mantém um blog e uma página no Instagram com mais de 40 mil seguidores, por onde revelou seu “antes e depois” do ganho de peso.

“Ao crescer, nunca ouvi ninguém dizer coisas positivas sobre os próprios corpos. Sempre ouvia das pessoas e revistas que ser menor era melhor do que deixar o corpo livre. Associei secar meu corpo com ser mais bem sucedida, amada, saudável… nada disso era verdade.”

Durante mais de uma década em guerra com o próprio corpo, Rini afirma ter tentado todas as formas de secar cada vez mais. “Minha saúde mental e física ficava pior na medida em que eu ficava menor. Minha digestão era uma zona de guerra. Eu dormia mal. Minha menstruação não existia mais. Eu não tinha vida social. Minha autoestima era mais baixa do que nunca.”

Mudança de hábitos não foi fácil

Apesar de não aguentar mais essa situação, também não foi fácil mudar a cabeça em relação ao que pensava sobre o próprio corpo e peso. A alemã conta que ficou um ano todo trabalhando ativamente em quebrar estereótipos, mudar os hábitos alimentares que tinha e descansar o máximo que podia.

“Atualmente, meu corpo está o mesmo dos últimos meses, não importa o que eu coma. Eu não controlo mais o meu peso, meu corpo apenas encontrou seu ‘lugar feliz’, e meu peso está estável sem eu ter de me preocupar com isso. Minha saúde está melhor do que nunca. Me sinto forte e com energia pela manhã e posso focar no meu trabalho, clientes e paixão.”

Rini afirma que, hoje, não liga mais para o número da balança ou a quantidade de quilos que teve de ganhar para estar onde está. Ela conta também que decidiu compartilhar este relato em um dos posts do Instagram porque sabe que muitas mulheres crescem pensando como ela costumava pensar. “Quebrar estes pensamentos é libertador, e eu desejo isso para todas!”

Diferenças entre o antes e o agora

Personal trainer chegou a passar fome para conseguir o corpo que achava ser o melhor e mais saudável

Foto: Instagram/ownitbabe/Reprodução

Esta não é a primeira vez que Rini falou de sua vida e seu ganho de peso em sua página no Instagram. Em abril, ela relatou tudo o que fazia para conseguir o corpo que julgava ser o mais saudável e melhor para ela, mas que na verdade era o oposto de tudo isso.

“Isso era o que eu tinha de fazer para manter o meu corpo da esquerda:

Acordar pela manhã e comer exatamente o mesmo café da manhã todos os dias: claras de ovos e espinafre.

Me exercitar por uma hora e meia.

Chegar em casa, tomar meu shake proteico. Ir para o trabalho, já faminta, tentando chegar até a hora do almoço sem tremer por conta de pressão baixa.

Almoçar (frango e feijões), já sentindo fome uma hora depois.

Comer meu lanche (mais frango com um pouco de avocado).

Terminar o trabalho e me exercitar por uma hora.

Ir para casa e jantar (frango com brócolis e um pouco de batata doce).

Ir para a cama cedo porque estava com fome e não queria me sentir ‘tentada’ pela comida.

Acordar durante a noite umas três ou quatro vezes para fazer xixi e voltar a dormir com fome.

Acordar no dia seguinte e fazer tudo de novo.”

A influenciadora digital conta que estava desnutrida e cansada. Ela tinha suportar desejos intensos por comida, mesmo não tendo nenhuma doença que exigisse uma restrição. Muitas vezes, isso resultava em compulsão, o que fazia a jovem sentir vergonha e se isolar.

Rini chegou a levar medidores de comida em viagens para medir o que iria comer. Até mesmo quando viajava com a família, levava marmitas de frango e feijão para não sair da dieta. Em eventos do trabalho, chegou a “fugir” para o banheiro para tomar seus shakes proteicos e não comer nada que não estivesse em seu plano alimentar.

“Eu apenas pensava em comida. Fantasiava sobre, odiava, amava, estava obcecada. Mas, principalmente, eu nunca estava presente em conversas, viagens, trabalho, na vida. Estou mais feliz agora e mantenho uma dieta balanceada com todos os tipos de comida. E mais importante: estou VIVENDO. Me levou muito tempo para chegar até onde estou, mas não vou voltar atrás”, completa Rini sobre sua jornada de ganho de peso.

[eventofashion]

SEJA LIVRE! VIVA! #Repost @danielcady (@get_repost) ・・・ CUIDADO!! As aparências enganam. #Repost @apenasumadica with @get_repost ・・・ Dia 02 de junho é o dia Mundial Conscientização Dos Transtornos Alimentares. Repost @fpiacesi ・・・ "Ela é toda fit! "Não sai da dieta nunca!" "Olha o corpo, zero gordura! "Malha todo dia, super saudável!" "Minha musa fitness!" "Nossa, ela come tão pouco. Queria conseguir ser assim!".⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀Um alerta assustador de @ownitbabe “Aqui está o que eu tive que fazer para alcançar e manter o corpo à esquerda. Levantar de manhã e comer exatamente o mesmo café da manhã todos os dias (claras e espinafre). Malhar por 1h30min. Chegar em casa e tomar meu shake de proteína. Ir para o trabalho, já morrendo de fome, e tentar chegar ao almoço sem tremores devido à pressão baixa. Almoçar frango e ervilha e estar faminta uma hora depois. Lanchar (mais frango com um pouco de abacate). Terminar o trabalho e malhar por mais uma hora. Ir para casa e jantar (frango com brócolis e um pouco de batata doce). Ir dormir cedo por estar faminta e evitar ficar tentada a comer. Acordar 3-4 vezes pra fazer xixi e voltar a dormir com fome. Levantar no dia seguinte e fazer tudo de novo. Eu estava desnutrida, em privação e cansada. Eu estava experimentando desejos intensos por comida e compulsão, que me deixava envergonhada e me isolava. Eu levava minha balança de alimentos para viagens e férias e pesava as refeições em quartos de hotel. Fazia marmitas com ervilhas e frango para comer em viagens de carro e até reuniões de família. Às vezes eu ia discretamente ao banheiro durante eventos de trabalho pra tomar o shake de proteína, então eu não saia da linha nem comia algo que estava fora da minha dieta. Todos meus pensamentos eram sobre comida. Fantasiava sobre isso, odiava, amava, obcecada com isso. E acima de tudo: eu nunca estive, de fato, presente em conversas, em viagens, no trabalho, NA VIDA. Estou mais feliz agora, com uma dieta equilibrada. Me exercito quando tenho vontade, geralmente 3-4 x por semana, se eu quiser. E o mais importante, EU ESTOU VIVENDO. Levei muito tempo pra sair dessa, mas nunca vou voltar." . #saúde #vigorexia #ano (em Presidente Prudente, São Paulo)