Connect the Dots Ginger | Becky Allen

Thursday, January 3, 2019

Plus Size Fitness: Core Strengthening Plank Exercises


Gone are the days of having to hold a plank for FOREVER to really activate your core! Challenge yourself with these beginning core strengthening plank exercises (yes beginning active exercises, it's best to be able to hold an isolated plank position for at least 30 seconds before moving to these active movements)

All done using floor sliders! Don't have floor sliders you can still do this. If you have wood or tilled floors you can use your most slippery socks-- or those socks you get in the hospital after having a baby-- or a towel. For carpet go get some paper plates. Only a temporary fix but it can get the job done. Want to get floor sliders and resistance loops click the links! Want to do more moves like this? Join my Transform Your Year group NOW with this STARTER KIT (floor sliders and resistance loops are included in the starter kit!) and work with me as your coach! You'll start the program that has literally changed my life and made daily exercise a habit and not a wish! Once you order your kit I'll message you and get you plugged into our community group!

Complete 10 reps of each move twice. I like to go through all 5 moves take a short break then do all 5 moves again.





PIN FOR LATER Below!!! 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Monday, December 31, 2018

3 Year Progress With Home Workouts


It's been 3 years of steady consistent work on myself and I couldn't be happier! I have lost so much body fat that I have completely changed my body composition. The picture on the left is a month before we found out we were expecting baby number 3. And i've also had to come back from an emergency appendectomy surgery a year ago. That's exactly what this whole journey is about It's about staying consistent for the long run, getting stronger, getting healthier and loving yourself. More than any number on the scale.

Steps I took to change my body composition: 

Eat better for your body  because you want to and not because it's to let you eat something you want, or as a way to punish yourself for eating something you shouldn't have, but honestly and truly because you want your body to feel better from the inside out.

Move your body more days than you don't. That means at least 4 days a week you are moving your body. Exercising. Walking, swimming, lifting weights, dancing. SOMETHING!

Don't be afraid to lift weights. This year I tested my ability to gain muscle mass and definition, which you can see here. But in general when lifting weights, women will not bulk up unless you are trying to. I wanted to see how much I could lift. I wanted to see if muscle definition is possible in a 243 pounds plus size woman. And it is! But lifting weights, creates lean strong muscles for us women. That's the way to help burn more body fat.

Have a plan and follow it. Follow a program. Make it a goal to complete it. This will keep you consistent. This will get you results. I used to be a cardio bunny at the gym, and just use the treadmill and elliptical, because I really didn't know what else to do or wasn't comfortable what to do. But your body needs to be challenged in different ways to. Try using the weight training machines, or the dumbbells. Or do at home workouts. They really do work! (want to get started with at home workouts that I follow and want to work with me? CLICK ON THIS LINK TO SIGN UP AND GET STARTED and try out my favorite pre and post workout drinks at 50% off to help give you energy for your workout jitters free and then help you be less sore the next day so you can do it again!)

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Friday, December 28, 2018

Get Cravings? Get Curious


Last night I had my first major cravings attack in almost a year. Like, ready to rip the doors off the fridge to get what I wanted, ain't nobody could stand in my way, kind of cravings. Honestly, it scared me because I haven't had to deal with these feelings in so long, so I GOT CURIOUS!

I had to take a step back and figure why the heck my cravings for ice cream, with hot fudge, salted caramel topped with walnut and a side of butter popcorn were calling to me.

I didn't have any of the items I wanted in my house and my hubs wouldn't go out and get it for me and since I'm still healing from my PRK lasik surgery, I wasn't about to go out either. So...the food was a no go, but I really wanted to know what was driving this major carb attack. Learn from it.

First, I got some water and drank about 16 oz to show my body, I really wasn't hungry. Maybe just thirsty, Then I realized, it's been almost 2 weeks of no exercise. My body is used to burning more energy and working more than it has been metabolism wise. My body WANTED something to burn, and fast! Also, I realized that I hadn't had enough veggies in my day to fill me up, so I actually got HUNGRY (ish) around 8pm. And generally when I get cravings, it always hits after 7. So... there's my answer. I didn't follow my eating plan as well as I should, so my body was going for something that was fast, easy, and would satisfy my sugar addiction.

DON'T GET STUCK ANYMORE WITH YOUR CRAVINGS GUYS!

I feel so empowered knowing that my body just needed something to do, but also learning that my body needs a little more filling foods (veggies) especially at dinner to help stave off later night cravings.

Next time a massive cravings hit, or you're about to have a binge fest, or maybe this is the day after, take some time to do the following:

1) DRINK WATER FIRST- before you ever give into any craving. You might just be thirsty. Also, the water will help fill you up just a little bit.

2) Stop and think -"How am I feeling right now?" Are you feeling sad, angry, upset, embarrassed, hurt, lonely, bored, excited? Any feelings. Take a minute just to think about it. Once you figure out your feelings, move to step 3.

3) Ask yourself- "Do I really need to eat this? If I do eat this, Will this help me get to my goals?" Yep, ask yourself and if you automatically say, "I DON'T CARE" That's bull crap! The fact that you are saying that, means that you do freaking care so don't say that again. Don't justify you reason saying you don't care when you do. There's something else going on. Again go back to your feelings. But when you stop and think, Do I really need to eat this and if I do, Will this help me get to my goals? you'll realize that it will go against what you need.

4) Pick something else instead- Keep your house stocked with fruits and veggies and go grab a fruit and a handful of nuts instead. Not only will you feel better about it and overcoming your craving but...it's a better option. It's not about denying yourself something. t's actually about making better choices and healthier swaps that are life long.

5) Journal or write down everything you learned about your craving from the previous 4 steps. Keep a log of what you're craving, your feelings, and how you dealt with it. Do this enough times you are going to see a pattern. Think about his kind of information you are gathering on yourself. Your cravings and when and how it hits. EMPOWERING! This is how you make real change. You take steps to LEARN from it.

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Tuesday, December 25, 2018

Happy Christmas From The Allens!

Wishing you and yours a very Merry Christmas! May you have a happy and healthy celebration with your family and friends. Remember, Drink lots of water, and fill your plate with veggies most. And enjoy yourself. 1 day off from your normal eating won't derail you from your goals! You got this!

Monday, December 24, 2018

Gift of Sight- PRK Lasik


I did it! I finally did it you guys! I will no longer have glasses swinging from my face while doing plank moves, or causing breakouts on the bridge of my nose from the plastic rubbing. I did ti! I got Lasik surgery! Sadly it wasn't the lasik I wanted but still, in the end after everything is said and done I will have the same results.

Did you know that there are different types of lasik surgery? I only knew of the traditional "flap" Lasik surgery. Where they lift a flap of your cornea do the lasers and put it back in place. Benefit: Can see the next day, super fast recover! That's what I wanted. But, it's not what happened or what I qualified for.

If you're thinking about lasik most centers will give you a free consultation to see if you are eligible for lasik and what kind. So if you have any questions about it, check with your local center. I'll be giving the info how I understand it. Oh and where did I go? I personally went through TLC Laser Eye Centers.

From what I was told is that everyone qualifies for PRK but not everyone qualifies for the flap lasik. The flap lasik requires a specific depth of the cornea in order to work correctly. If you don't have that they can't do a flap. But PRK is different. PRK is more invasive and has a longer recovery time, and longer time to see clearly. "The protective surface layer (epithelium, which is too soft to hold the laser correction, is removed. The epithelium will regrow within five days after the procedure."*  So, the way I understood it was part of the cornea was actually shaved off to do the procedure, then a clear contact lene like bandage is then applied to the eye to protect it while the cornea grows back. Sounds so horrible but, the eye is numbed prior to the procedure, and the lids are held open so there is no chance of blinking during the procedure.

What makes it challenging is that you are "legally blind" until the contact lens is removed 4-5 days later. And then, it's not all clear. PRK requires a longer "clarity of sight" time and clarity can take 4-6 months. I'm now almost 1 week out from surgery and yes i'm seeing without my glasses, but it's cloudy, like my contacts were in far too long. and still a little blurry on my distance surgery.

In the end, the results of PRK are just as good as traditional lasik, it just takes a little longer to get there. Day 2 and 3 after my surgery were the absolute worst pain wise. It was more of a sand in the eyes burning that's couldn't be fixed. I did a lot of sleeping during those days. I'll post another update as I get further along, but if you are considering lasik, get a consult. Get educated. Reach out to me and I'm happy to answer any questions of how my procedure was and how recovery is going.

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Wednesday, November 21, 2018

I'm A Certified Personal Trainer!


I've been studying so hard you guys for the past few months, that's a big reason why my blog has been so quiet. I can only do so many things and sadly to be able to help more, my blog took a hit. BUT!!!! I passed! I passed my Personal Training Certification! I am now a National Academy of Sports Medicine PERSONAL TRAINER, focusing on VIRTUAL TRAINING! I wanted this to be able to give more information, tools and resources, and now I can! So...just know, I'm here! You are more than welcome to join us over on my Facebook Community! We'd love to have you!

And if you are ready to start your health and fitness journey, NOW is the perfect time! Not only do you get a complete workout program, nutrition plans but you get me as your coach and mentor! Al you have to do is EMAIL me or message me over on Facebook or Instagram and let's get you started!

Thursday, November 1, 2018

Healthy Holiday Habits Success Group


Do you struggle with the holidays? Staying motivated to eat right? Staying motivated to exercise daily? YOU ARE NOT ALONE! Many, many people struggle this time of year. All the parties, comfort food, and the thinking that it's an all out feast day to eat whatever. What if I told you there was a better way? What if I told you that you could stay on track and still enjoy your holiday GUILT FREE? Ready to end this year strong?

November 5th, I'm hosing an exclusive Success Group. Me, sharing my tips on how I stay motivated. How I stay committed and how I stay consistent AF! And just think, if you could stay on track during the holidays, how much easier would it be the rest of the year??? THIS IS WHAT I CAN HELP YOU WITH!

Ready to get started? THIS MONTH ONLY there is an additional discount on our bast kit with access to a year of online streaming of all the workouts, plus you get the perfect portion container system and you get to try my favorite game changing pre workout all natural energy boosting and endurance giving drink and post workout anti-soreness drink! CLICK the link below to get started and I'll message you and get included in my success group and accountability tracking app!


Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Wednesday, October 3, 2018

LIIFT4 At Home Workout Results


Hey guys! Great thing about tracking progress is that I get to show what programs actually do for me. Liift4 is a BRAND NEW workout program and I was part of the coach exclusive group getting early access to the program this summer.

It's a 4 day a week workout program with 32 separate workouts. Each workout is ONLY 30 minutes long. The workouts focus on lifting heavy, shredding it out with High Intensity Interval Training and then ending with core strengthening moves.

I actually gained 4 pounds doing this program. But... IT WAS 4 POUNDS OF STRAIGHT UP MUSCLE! Because I have never had visible back muscles before. I have never had the definition I have now. And I'm using heavier weights more comfortably now. I actually am using what I used to call my husbands weights.


Ladies, don't be afraid to lift weights. They help burn body fat. (Check out my 1 year progress photos to see what lifting weights and eating right has done for me!) Being strong is a blessing. It allows us to lift our babies easier. We have less aches and pains when we move. And for me, it's helped to regulate my crazy PCOS hormones and keep my periods more regular.

*Only available in the United States, Canada and United Kingdom

Not sure how to get started? CLICK HERE to get set up your year membership with access to over 700 workouts, meal plans, exclusive trainer tips, the perfect portion containers and my ultimate workout game changing, my pre workout energy boosting and post workout anti-soreness drink mixes! And I'll message you to get you connected in my exclusive groups with the accountability, support and community you need to stay motivated and successful! Or send me an email to chat! 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Tuesday, October 2, 2018

Life Isn't Perfect, NEITHER AM I!


If you are following me on Instagram or Facebook, you see my workout highlights all the time. But let me tell you! Things are not always as they seem! The other day I found out that the horn player that sits right next to me had seen my page but didn’t realize that it was me until I showed a picture she recognized. The next question she asked me was, “How do you get your floors so clean?” To answer that, I clean them with Bona Floor Care once a week and spot clean during the week after my workouts. You know. To clean up the sweat. And honestly it’s just the floors themselves and the finish. They shine really well! 

But what really hit home with me is that per my videos it seems like I’ve got it all together. I have a perfectly clean house with 3 perfect kids. HA! That ain’t true my friends. I have a very lived in house. There’s even some writing on the walls in the basement and guest room I still have to scrub off or paint over. It’s easy for me to move the toys in my workout area. For safety too! And I have moments where I #gingersnap because my kids are fighting so much. The thing is, I make time every day to exercise and I share that with you. I’m not any different than you (and you could even do what I do and help others on their journey! Interested? EMAIL ME!) 


It doesn’t take anyone special, or some magic ability to be a stay at home working mom of 3 kids and 2 home businesses and volunteer weekly make time to exercise. 
You just have to make a plan. Find a space. DO IT and Make it work. With kids around you if you have to. You can do this! 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Monday, October 1, 2018

1 Year Progress With At Home Workouts


1 year later and I'm well on my journey! It hasn't been easy and it's taken a lot of dedication to my programs and myself but change has happened. And all this change has happened from AT HOME WORKOUTS!

STATS:
Down 9 pounds
Lost 24 inches
Lost 6% body fat on my body!

I'm not going to lie and tell you seeing that damn number not move very much on the scale has not been easy. It's frustrating but the scale only tells part of your progress. This is why taking pictures and measurements are so important. And honestly I lost a TON of body fat and replaced it with lean strong muscle. 15 pound weights are my go to medium to light weights now you guys! That is HUGE for me considering a year ago 8's were my heavy.

If you are feeling frustrated with your lack of progress, don't. Just keep on going. Change happens but it takes time. REAL TIME.
*Available only in the United States, Canada and United Kingdom

If you are ready to start your journey and truly make change. Not sure how to get started? CLICK HERE to get set up your year membership with access to over 700 workouts, meal plans, exclusive trainer tips, the perfect portion containers and my ultimate workout game changing, my pre workout energy boosting and post workout anti-soreness drink mixes! And I'll message you to get you connected in my exclusive groups with the accountability, support and community you need to stay motivated and successful! Or send me an email to chat!

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

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