Q: How do I motivate myself to get back on track?
A: Forget the past and find your new daily max. Many of us fall into the trap of setting high expectations of what our workouts need to look and feel like in order for them to be effective. I motivate myself by being real and asking “Where is my body at today?” Maybe you’re simply dragging, and that’s fine — it just means you pack a lighter set of weights than usual but end up hitting more reps. You know darn well that moving at any intensity is better than not moving at all.
Q: What's the best way to gain muscle? I want a rounder butt and a breast lift.
Unlike with losing fat—where you can’t exactly target the areas you’re trying to trim—you can spot train for muscle gain. Building up certain body parts is a matter of working those muscles to total fatigue so they break down and rebuild better. For the booty, I always recommend Pilates—moves like small concentrated leg
circles and isolated side kicks—walking lunges, and weighted hip thrusters: Sit on the floor with your back against a weight bench (knees bent and feet flat), holding dumbbells in both hands so the handles rest atop your hip crease; press hips up until your torso is parallel to the floor and your upper back is resting on the bench. For building up your chest, zero in on flies along with chest presses using an inclined bench instead of a flat one. Aim for doing 15 to 25 reps with enough weight so that those last reps are tough to do—embrace the struggle!
Jen Widerstrom, Transformational Expert
Your daily get-fit motivator and television star is the global partner of SHAPE Women’s Activewear Collection, Fitness Director of SHAPE Magazine, and the best-selling author of Diet Right for Your Personality Type. You can also catch Jen, Transformational Expert, on her 2018 Live / Give Tour now!