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  • Writer's pictureDarihana Nova

1. Can I gain weight with the Six Week Booty Guide

YES! This guide is designed to allow you to calculate your macros (carbohydrate/fat/protein/calorie) intake for weight gain. It is designed to aid in muscle gain to increase the size of your glutes and lower body.

2. Can I lose weight with the Six Week Booty Guide?

YES! This guide is designed to allow you to calculate your macros (carbohydrate/fat/protein/calorie) intake for weight loss. This guide has intensive calorie burning workouts, so if your aim is fat loss you can calculate your macros for a calorie deficit to lose fat and reshape your glutes to make them rounder, lifted and to reduce cellulite. This will help you have a more defined figure with lean muscle mass.

3. Are protein shakes mandatory while following the Six Week Booty Guide?

No. Protein shakes are a great way for people who lack appetite or can’t fit meals into their schedules to increase their protein and calorie intake, however they are not mandatory. You can consume food and stay on track with your macros and see results without the need for protein shakes.

4. How much weight should I use while following the Six Week Booty Guide?

This is something that varies for everyone. We all have different strengths or weaknesses. The weight you use should be challenging, meaning that it’ll be hard to finish your last 3 reps or so. It should make you feel the burn! You need to challenge your muscles to see progress, so as the weeks pass by you should increase your resistance and reps if possible.

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  • Writer's pictureDarihana Nova

Are you an anxious all around mess when it comes to the gym? Welcome to the club!

I think everyone has felt some sort of anxiety on their first working out experience within a gym, and I am here to tell you it is okay and you can overcome it!

For a long time I feared the gym because I didn’t know what I was doing, my form sucked, or I would not “fit in” with all the experienced gym goers who had all of their workouts down packed. You see those people who speed walk on the treadmill because they’re too scared to run? Yep that was me, till one day I realized, whats the worse that could happen? Falling? I have fallen thousands of times already and frankly there is only one way to go after you’re fallen ; right back up.

No one wakes up being a gym expert, we all feel anxiety when entering a place unknown to us. Once you realize that it will all seem to come together beautifully and you’ll ask yourself, “why in the hell didn’t I join the gym sooner?!”. Below I will list a few tips to help you beat that gym anxiety to help you achieve all of your fitness goals in the upcoming year.

1. Bring a friend! Nothing makes a workout go by faster then working out with someone you know. Bringing a friend can be motivating, specially if that person is competitive. You can spot each other or check each other’s form during a workout, making you feel less anxious!

2. Go to the gym when it is less crowded! Yes something this simple works! Less people in a gym area will decrease your anxiety and make your workouts feel hassle free. When signing up you can ask at the front desk what times are the busiest and you can schedule your workouts around them to avoid the crowds.

3. Plan your workouts ahead of time. Set up a schedule, focus on specific body parts on specific days and make a plan! This way you’ll be in and out of the gym in no time.

4. Ask for a training session! Most gyms have complimentary training sessions when you first sign up. A trainer can walk you around the gym, show you machines and how to use them so you feel less anxious when trying them out.

5. Join a class! Many gyms offer classes like spinning, which may motivate you and feel more at ease since your workouts will be constructed and guided by a trainer.

6. REALIZE everyone has felt the way you do. Suffering from anxiety, even if it’s just on the first day at the gym may make you feel like you’re the only person in the world and no one else can understand the roller coaster of feelings within you, but truth is, EVERYONE has been there. Shake it off, and push yourself! Everyone starts off somewhere.

7. Focus on yourself. Stop suffering from wandering eyes, listen to music you enjoy, dress comfortably, you don’t have to wear anything tight, form fitting or revealing because others do, and focus on your goals and workouts. This will make you feel so much better and eventually you will come out of that shell.

I hope these tips will help you fulfill your fitness goals in the upcoming year.

Happy New Year and remember, we all start off somewhere. Rome wasn’t built in a day and at the end of the day, everyone is at the gym to work on themselves, not to look at you.

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Lets face it, getting fit is on everyone's "New Year's Resolution List". Every year, as the 31st of December comes we fill our minds with these unrealistic goals about fitness among other things. We assume that all of the bad habits and fat that took us 365 days to gain, will magically go away by January 7th of the following year, news flash it won't happen this way (but you already knew this because this must be your 3rd year in a row failing at this).

So why is it that your fitness resolution never works? I mean you aren't happy with how you look and feel so you're willing to work hard, and you are enthusiastic to kick some ass at the gym and eat all your veggies and skip the treats, right? All of this can be answered with one sentence: Your expectations are TOO high. Well I may be sounding like a pessimist and you may just want to exit the browser because everyone always says you should aim high right? Wrong (hopefully you didn't exit and are here to get the good stuff). Truth is when you set goals that are unrealistic you're heading into one direction; FAILURE.

As humans we seek instant gratification; we want results and we want them FAST. However lets face it, the bad habits that have accumulated in the last 365 days wont vanish magically once January 1st arrives. If it took you 7 months to gain 30 extra pounds you're dying to lose, it wont take 30 days to lose it. THINGS TAKE TIME, once you realize this meeting any goal will become a breeze.

So here are a few tips to get your resolution started, and to make it permanent.

1. Set a realistic goal. So what is a realistic goal?! It is plain and simple; a goal you can actually meet. Lets say you're a single parent who works full time, you more than likely have very little time to yourself. So if YOU KNOW you have little time, would setting a goal of working out 6 days a week for 2 hour sessions be realistic? NO. Something like working out 3-4 times a week for 1 hour and getting a workout at home is more reasonable for your busy schedule. Life happens, kids get sick, we get caught up in work, or sometimes you’re just not in the “mood” so when you set goals that are overwhelming and don’t fit in with “life” as you know it, you’re setting yourself up for (drumroll please) FAILURE.

2. Set a few goals at a time. If you overwhelm yourself with goals of all sorts, whether fitness related or not you’ll end up with “I have too much shit to do so I’ll sit here and do nothing” syndrome. Yes I said “I have too much shit to do so I’ll sit here and do nothing” syndrome. You know exactly what I mean because I know you’ve been there (unless you aren’t human). If you kickstart your new year with 3 main goals, this would be easier to maintain than having list of 15 goals you want to crush all at once. So make a list, think of what is important to YOU, not just physically, but mentally and spiritually. Then narrow it down, prioritize 3 top goals and stick to them. Take it one step at a time and don’t overthink it, before you know it you’ll meet these goals and form new habits! Once you have the 3 main goals you set down packed move onto the next goals on your list.

3. Don’t set goals alone. Well I know what you’re thinking ,“no one wants to be fit with me”, and let me tell you that you’re wrong. Someone like your neighbor, colleague, friend, husband/wife, cousin, grandma, cat lady across the hall, teacher and so on, has a fitness related goal in mind this new year. Talk to those around you, see if you’re hitting common ground and set a goal together. A goal as simple as drinking only water and cutting out soda/juice is something you can set together with someone else. Meeting a goal gets a lot easier when you have someone you know pushing you. Healthy competition never hurt anyone!

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