Tips for Getting a Bigger Butt

1.) Eat more calories. ( but not from junk, you'll just get fat)
2.) Have workouts specifically for glute training.
3.) Train glutes twice a week if possible,
4.) Allow a day or two for recovery.
5.) Use progressive overload.  (adding more weight as time goes on)
6.) SQUEEZE! I can't stress how important is to make mental connections with you glutes with every rep.
7.) Practice contracting glutes during free time.
8.) Drink protein shakes, if possible in the morning, but DEFINITELY after working out when you muscles need it the most.
9.) Push yourself to go further with glute workouts.
10.) Lose weight first, the smaller your stomach is the bigger your butt will look.
11.) Stretch! Stretch muscle fascia will aid in the growth of muscles.
12.) Avoid long distance running.
13.) Do all cardio on a incline. (sprinting, walking, etc)

7 Tips to Gain (or Regain) Motivation to Workout and Eat Right

I have been trying to regain the motivation for a healthy lifestyle since coming back from 3 weeks of vacation (little exercise) and it hasn't really jumped off liked i'd hoped. It's been a month and the cellulite, loose skin, and overall puffy look of my body is getting to me.  Also, I feel sluggish and winded when I do  make it to the gym. 

I have a new client so I really think this will help to refocus. Yes, even personal trainers fall off the wagon sometimes. Here are some ways to get motivated.

1. Read before and after journeys/pictures.  Reinstating the fact that you can have the body of your dreams can help you focus on setting goals and getting them accomplished. I like to see the transformations on bodybuilding.com

http://www.bodybuilding.com/fun/trans.htm

2. Enlist a friend! This is usually one of the first ideas people have when starting or restarting working out.  While I do think friends can help keep you motivated, you MUST keep in mind your needs and goals because you don't want an unmotivated friend holding you back from making it to the gym or eating an order of large fries right in front you.  Try your local classifieds or google "workout partners" there are websites tailored for finding people with similar interests.

Craigslist.org

3. Grab a the newest issue of your favorite fitness magazine, or even better subscribe! Having a monthly issue delivered to house is a good idea if you'd like a constant reminder.  Fitness based magazines can be really similar, but some of my favorites are Oxygen Magazine and Women's Health.  I find these are better for those a little more "advanced" and offer more in-depth information than some mags.

http://www.oxygenmag.com/
http://www.womenshealthmag.com/

4.  Take full length picture of your body in a swimsuit.  Take detailed notes of things you would like to change.  Then come up with a plan to make those things happen.  I'll go ahead and post these private(embarrasing) photos for example.

I am about 6 lbs overweight, I will be about 130 lbs (my pre-France body) when I lose those extra lbs. In my opinion, my  butt looks flatter that normal in those shorts, but even with that I need to get my booty right!!  These too tight shorts used to fit :(......MOTIVATION!!

5. Learn new recipes. Healthy eating can still be delicious.  Learning to make new types of cuisine can help propel you start making better decisions all around.  My new favorite recipe is oven fried chicken with homemade breadcrumbs.

6. Make a new workout routine.  Get excited about something!  Figure a routine around a certain goal and do it a few times a week.  For me, its working on improving my butt while burning enough calories to get this extra weight off.  Whether is your stomach, legs, or any other body part you can create a new routine to reach your goals.

7. Make small changes.  Stop eating processed snacks.  Add a new veggie to your repetoire.  Swith from white to wheat, eggs to egg whites.  Try to incoporate small changes into your everyday life.  Focus on these until they become routine.  Changes are more likely to stick when they are taken in small doses.