Written by Shanna Ferrigno; Edited by Harry Bailey

To really get rid of a habit you need to pay attention to the triggers that set off automatic responses. Did you just get off of the phone with your Mom and head straight for the ice cream like you always do? Do you get down to the last bite of the pint before you realize you just ate through all those feelings? 95% of our life is dictated by our subconscious mind, the part of our brain that runs on autopilot.

No matter how long it can take for you to break a bad habit (I believe it’s different for everyone), they can be quick to return. Life is filled with stressful situations, distractions, and feelings we can’t always express, and it makes it easy to fall back on old routines that require no thought or effort.

You have to be mindful when those feelings begin to surface and nudge yourself in the right direction. I love the saying, “ You’re not thin because you ate one salad, just like you aren’t heavy because you ate one fattening meal.”  The weight creeps up when you least expect it and aren’t mindful about your habits. Here are 6 tips that I believe are a great way to begin RESETTING, which I talk about a lot in my book, The Reset Plan: Lose the Secrets, Lose the Excuses, Lose the Weight.

1. Get the Gear

It’s important to have everything you need to even get a fair chance at breaking old habits. Buy comfortable shoes and invest in a pedometer. People who wear a pedometer walk 27% more than those that don’t. Plus it’s great to feel accountable and know how far you walked!

2. Get Rid Of Things You Don’t Need

When you start to get rid of things that you don’t need and begin decluttering your space, you will find that your mind won’t be as bogged down, and you’re going to feel much more motivated.

3. Start Small

Set small, yet realistic goals, and build on them. If you want to run a marathon, start by walking. If you want to swim, start by kicking your feet.

4. Reset Size In More Ways Than One

This is one of the most important tips I have to share. Portion control is everything when it comes to weight loss. Head to TJ Maxx or a Target and reset your bowls and plate sizes. Getting kid size bowls and plates are much more proportionate to how much we should be eating.

Be conscientious about how much food you are portioning on your plate before you start eating. If you still feel hungry after your meal, try waiting 30 minutes and drinking a glass of water. See if you’re still hungry then.

5. Eat Those Veggies

My rule when I fill my plate is that I always fill half of it with colorful veggies or a salad. The rest of the plate isn’t big enough for the other junk.  This will save you from being tempted to put too much of it on there.

6. Out of Site, Hopefully Out Of Mind

When putting away leftovers, wrap up the most tempting items in tin foil. It will be easier to put out of mind.

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No ifs, ands, or buts: If you want a nice butt, you must train for it. If an Olympian wants to be the fastest swimmer, longest jumper, or most precise marksman, she has to train for it. The swimmer isn’t going to swim twice per week, then head over to the archery range a couple times, and follow it up with a few hours of sprint drills. She’s going to swim until mastery is achieved.

The rules are no different when it comes to building a strong, round pair of cheeks. But there’s an additional upside here: Prioritize butt-building—namely getting your glutes beastly strong—and your entire body will look incredible.

For that reason alone, it’s almost your duty to train that booty, and train it well. Here’s how to build stronger glutes and get that desired physique:

PICK WELL FOR YOUR POSTERIOR
Set up your workout regimen to directly correlate with the outcome you want. If you want a better booty—and more important—a better body, you need a program that matches that goal. Sounds simple, but so many workouts performed by women are way off the mark, even when they are designed specifically for women. Don’t even get me started on the typical “bro-gram” that many women do in the gym.

Glute building is different than powerlifting. Muscles don’t know weights, they respond to mechanical tension, metabolic stress, and muscle damage. It’s not about how much weight you can move, it’s about how much weight you can move with the glutes. Having said that, the stress you apply to your glutes needs to increase over time, whether that’s weight, time under tension, volume—whatever. You won’t improve your glutes if they never have to adapt to new stimuli.

BETTER GLUTES TRAINING REGIMEN
Put together a workout to help you get started. Note that 66 percent of the exercises target the glutes from multiple angles. The remaining percentage involves compound upper body exercises.

For best results, do a full-body workout that includes some glute work four times per week.

Don’t focus on how long you train, but how efficiently. A typical training session can last between 45 and 60 minutes. Don’t let this year pass you by. Control your health and wellness. We have one life. Lets make the most of it! Never stop! Never settle.

But all of this is just advise. You can do whatever the fudge you wanna do

Keep growing strong,

Crystal aka Barbell Barbie.NY

References:
http://www.livestrong.com/article/97293-butt-exercises-women/
http://www.my-health-site.com/butt-busting-exercises.html
http://www.fitnessmagazine.com/workout/butt/exercises/our-top-10-exercises-to-tone-your-butt/

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