Connect the Dots Ginger | Becky Allen: December 2018

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!

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