There is no secret on how to get a bigger, fuller, shapelier booty. It's not magic, it just takes hard work and consistent exercise over the course of at least 30 days!

Try integrating this booty exercise into your normal regimen:

25 regular squats
30 walking lunges
Rest 30-60 seconds
Superset x 4

25 sumo (wide) jump squats
12 bulgarian split squat (on each side)
Rest 30-60 seconds
Superset x 4

8 minutes HIIT (high intensity interval training)
Stairmaster: 30 second fast / 30 seconds slow
Stairs/Bleachers: Sprint up / walk down
Track/Treadmill: 30 second sprint / 30 second walk
Indoor rower: 100 meter sprint / 50 meter rest

(beginner: body weight; intermediate/advanced: add weight/resistence)

Does this illustration look familiar? The journey towards a healthier lifestyle is not a straight line, however, it does not need to be a jumbled mess. When there is no clear plan it is difficult to stay on track. Success requires CONSISTENT hard work, eating well, and rest. When you’ve set goals and expectations for yourself in this new year, make every decision count towards accomplishing them.

Last week we talked about PREPARATION, this week we focus on CONSISTENCY. The two go hand in hand. Preparing in advance and identifying all known obstacles allows you to solve problems before they happen. Need help? #TBWClub’s Jumpstart 30 provides exactly that, a CLEAR, FOCUSED, and SUSTAINABLE program designed specifically for your goals.

DON'T SKIP A MEAL

Eating CONSISTENTLY throughout the DAY keeps your metabolism up, which directly contributes to the burning of excess fat. Skipping a meal and letting yourself go for more than 3 hours without eating, even if you don’t feel hungry, leaves your body wondering when the next time it will be fed. In turn, whatever you eat next, will be stored as fat and kept as reserves in the event that you skip another meal and leave your body feeling starved again. You can prevent this from happening!

PROBLEM:
Being hungry in the middle of the day and running between two meetings that are directly across town from each other with no healthy and quick options in sight!

(Left) Roy Lichtenstein, Crying Girl (1963); (Right) Claes Oldenburg, Fried Egg — (Left) Roy Lichtenstein , *Crying Girl* (1963); (Right) Claes Oldenburg, *Fried Egg*

SOLUTION:
Pack an easy source of PROTEIN (eggs!), HEALTHY FATS (unsalted almonds!), COMPLEX CARBS (Mary’s Gone Crackers!) that you can easily eat in the car, cab, or bus ride over.

DON'T SKIP A CHEAT MEAL

Stephen Shore, Trail's End Restaurant, Kanab, Utah, August, 10, 1973 — Stephen Shore, *Trail's End Restaurant, Kanab, Utah, August, 10, 1973*

Eating clean CONSISTENTLY throughout the WEEK doesn’t come without any rewards! A cheat meal is waiting for you so plan accordingly. Don’t go off the rails! If you’re in the mood for a burger, go somewhere that will give you 100% grass fed beef, a whole wheat roll, and all natural fixings NOT a fast food chain. Foods that are overly processed can set you back much longer than the same meal made with preservative free whole foods. Weekly cheat meals are crucial for maintaining CONSISTENCY because you need to have THOSE moments ONCE IN A WHILE to satisfy your cravings so you don’t completely fall off the wagon.

DON'T SKIP A WORKOUT

At the start of any project there is an unrivaled energy and confidence. This is especially true when it comes to health and fitness. We tend overcommit and burn out after 2 or 3 weeks of going to the gym everyday, eating a strict diet with no cheat meals, and not allowing for proper recovery time. When you commit to a healthy lifestyle remember that it is for LIFE. Of course there will be fixed goals to achieve along the way, but the focus should be creating a SUSTAINABLE way of living that can allow for life’s surprises.

Here are some tips on how to set up a sustainable workout schedule:

Get a calendar
Identify all fixed obligations/responsibilities (work, school, pick up kids from school, date night, weekend brunch, etc.) for each day and pencil them onto the calendar
Identify the windows where it is possible to fit in a workout ranging from 15-60 minutes (this may require you to wake up earlier or reevaluate what you wrote above as an “obligation/responsibility.” Find ways to integrate health and fitness into some of these responsibilities. Get active with your partner or kids, add squats throughout your day, etc.)
Chose 1-2 days of rest (typically those can be the weekend, but if those are the days you have the most time to workout, place each rest day after a day of working out.
For the smaller periods of time focus on cardio/interval/circuit training
For the longer periods of time focus on strength training
Evaluate and finalize your calendar

BOOM! Stick with this schedule for 2 weeks. If you’ve completed every single task through a 2 week cycle, go on for 2 more. Once you’ve reached 30 days, congratulate yourself! Continue until you reach your initial goals. If you need help #TBWClub’s Jumpstart 30 is perfectly designed with you in mind. Join the club today.