Connect the Dots Ginger | Becky Allen: 2019

Friday, November 8, 2019

3 Tips To Up Level Your Nutrition | Better Nutrition For Your Family, Reduce Processed Food and Save Money

It's no secret that I struggle with nutrition. Like many, many others out there, I honestly want to be able to lose weight and eat my cake...but it's not working that way for me! And if you are reading this, it might not be for you either.

Nutrition is HARD! Because there are so many amazing food creations out there but let's face it, the biggest and hardest thing is avoiding processed foods, sugars and candy. We buy boxed cereal because it's easy and no one wants to have the fighting start with their kids before 8am. Using a box mac n cheese, or fast food or a pre made meal is easier on those nights that we get home late, have a rough day with the kids, or just don't feel like cooking. The obesity rate is still on the rise across America.

In the last 2 months our family has significantly cut out processed foods in our diet and the benefits, we have more homemade meals, we have actually saved more money/spent less at the store. And we are seeing the impact processed foods and sugars have on our kids. Let me tell you,  my kids were completely different kids following Halloween (more like little devils!) then they were over the entire month of October when they were eating less sugars and processed foods.

My oldest has struggled for years with his focus. But since we started cleaning up what we have been eating, he has been able to focus more at school and is thriving in his class. Collin, well he's 5 and just has a ton of energy, but he got so sick following Halloween he was out of school an extra 2 days as his body was detoxing from the sugar overload. GET THIS BOOK to learn more about the effects of nutrition and childhood behaviors and health.


More people than ever are counting points, doing keto, cutting fat/eating a reduced fat diet, calorie depletion and are drinking more green smoothies. But...the obesity rate is still rising. The key thing more people need to do is just STOP buying the processed foods and making more homemade foods.

3 TIPS TO UP LEVEL YOUR NUTRITION: 

MEAL PLAN AHEAD OF TIME- In my exclusive group we have been meal planning by THURSDAY for the next week so that we have a plan in place, and a few days time to go to the store and make sure we have everything we need to start the week strong.



UTILIZE LEFTOVERS- A big thing that's made a huge change is that we always plan to have leftovers for at least 1 dinner after. So in my meal planning I plan to make 3 dinners a week, with enough to eat leftovers for 1 day. So on Monday I cook homemade Taco Soup, Tuesday we have leftover Taco soup. See below. Red days are the days I'm cooking. Grey are the days I use leftovers. Also, if we have more than 2 nights of dinner for our family, then we will use extra leftovers as our lunch too. Soups are great for that. But yes, it is a lot of the same foods. But my life is way easier!


STICK TO THE PLAN NO MATTER WHAT! There are going to be days where you aren't going to want to cook. But do it anyways. Think of your budget. Think of your goals. Create discipline. Also become a food snob. Don't settle for the drive thru. If you do "have" eat out, or especially on a date night, choose restaurants with high end ingredients. (local sourced, organic, minimal processing, and always order the side salad or veggies). Yes it will cost more, therefore it is way more cost effective to eat at home.

If you follow these consistently you will see differences in your progress, family health and even budget!

Ready to take it to the next level, EDUCATE yourself. The same program I'm following teaches these principals and more including kids nutrition! ENROLL HERE to get lifetime access and try your first month of my favorite daily superfood shake 70% off! Whey Chocolate is my fave!

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

Thursday, October 24, 2019

PCOS and Hormone Imbalance Post Babies | Kick PCOS In The Face!


You guys, I'm struggling. I've been struggling for months. I'm exercising 5-6 days a week. I'm eating the best I have ever eaten in my life and I haven't lost a single pound in a year. I finally said, enough is enough. I went to my doctor and asked that I have blood tests done to confirm my suspicions that my PCOS was back. Let me tell you, there is not a ton of info about PCOS after babes. Because it directly affects having babies, but what about when you are done having babies. PCOS DOES NOT MAGICALLY GO AWAY! It's still there.

I had a feeling that the #1 thing my doc was going to recommend to me was to go on the pill to help my symptoms, but again, I'm not having anymore babies, and I don't want to be on a medication that's intended for one thing but for another reason. It didn't sit right and I honestly think the pill is what messed my hormones up worse in the first place...And I was right. My doc, bless him and just trying to help me but, the first thing he offered to help with symptoms was...THE PILL! After doing research I was right. I've been listening to Podcasts --- like the Model Health Show- (and he has a NEW BOOK coming out next April!!!! , and found this amazing book Beyond The Pill by Dr. Jolene Brighten to help me along the way.


PRE-ORDER THIS!





What I’m currently listening to and let’s be real, to get books in I listen to them through the day so this is from my audible! #momlife and work life doesn’t let me sit down and curl up with a book these days! Back to the post- I First heard @drjolenebrighten on the @shawnmodel Model Health Show, episode 338, talking about hormonal Birth Control and how to go beyond it. I knew my doc was going to recommend the pill when I went and talked to him about what I suspected was my hormone issues and PCOS flaring up but I don’t want to be on the pill. And I was right. It was the first thing he said, “we could put you on the pill to regulate your cycle and it helps with hormones...” Guys...I’m NOT getting pregnant anytime soon since the husband got that taken care of and honestly It’s the very last option on the table at this point because I want to try to fix or at least learn how to balance my hormones Naturally. After listening to the show and now listening to this book I’m even more resolves to listen to my gut and try to help myself naturally. Because my problem is more than just irregular periods. It’s straight up miscommunication of hormones and a lack of them even working in my body and that is a serious thing. So...now I have more knowledge to take with me when taking the endo my ob is referring me to. Educate yourself. Do your research. Know all the facts because I didn’t. Now I’m learning and will continue to learn what I can do to help my body starting with my gut! Check out this book your guys if you struggle like I do! Get answers and #beyourownhealthadvocate #nextstep #myhealth #womansintuition #personaldevelopment #knowledge #educateyourself #actionispower
A post shared by Becky-Connect The Dots Ginger (@sunkissedbecky) on

There is so much information out there. And I'm not saying go to Google to diagnose yourself but educate yourself on signs, symptoms, and how you can help your body and how to talk to your doctor to help yourself the best. Remember the docs, want to help you and sometimes it's through the fastest and easiest way. It's okay to go the hard way.

Know that you are you own health advocate. You get to call the shots on what tests are done and what medication you go on. Before you go on any medication, LEARN ABOUT IT. Ask the hard questions. The pill, would be like a bandaid. It wouldn't help to fix or regulate my hormones. It would turn them off completely. And that's not what I want. I want to live my healthiest life and optimal health. And the pill, was truly my last resort.

After getting my results back and learning that my hormones were way worse than we thought, I'm peri menopausal because my hormones were in the TANK. And my thyroid came back as "abnormal" so I'm being referred to a specialist to get it checked out further.

In the meantime, I'm working hard to heal my body, by cutting out the processed foods, eating a ton of veggies to help "detox" and heal my gut and I'll also be placed on bioidentical hormone replacement therapy (which is a man made hormone similar to the one the body naturally produces) to help assist my hormones during this transition.

I'll be chronicling my journey along this because there isn't much info about how to deal with pcos after having babies. So be sure to bookmark connectthedotsginger.com and check back for updates!

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 7, 2019

Healthy Holiday Habits Challenge


It's the final countdown of the year and the DECADE! To end this year strong I've opened up my HEALTHY HOLIDAY HABITS CHALLENGE again this year! With daily challenge prompts to develop a healthier lifestyle to go along with your daily workouts and healthy nutrition!

What you get: 
Access to a complete fitness library with over 40 programs to choose from to complete! (I'll help you narrow it down to find the program to fit your life and help you get your results!)
Access to one of our COMPLETE Nutrition programs to learn what to eat, how much and the exact foods to eat
Superfood nutrition and top of the line supplements
Access to my exclusive virtual gym with daily accountability posts
1:1 coaching from me when you need it
Daily challenges to prompt healthy habits
LIVE WORKOUTS with others
Support and friends in our virtual gym!

READY TO JOIN US? CLICK HERE to get my TOP PICK COMPLETE BUNDLE KIT with everything you need to get started including our perfect portion nutrition program (Yes it is an investment in your whole health but it is EVERYTHING YOU NEED so you get that energy to get started and and anti-soreness drink so you can push play the next day) Or message me or email me to chat about budget friendly options available!

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, August 30, 2019

Fix Your Nutrition For Life Bootcamp | Nutrition Focused Group For Real And Sustainable Healthier Eating Habits


Simplicity is the name of the game you guys. Me, personally, I've got way too much going on in my life to have to really devote a ton of time in the kitchen, let alone cooking food every single night. I've got 2 rehearsals a week (at least) going on right now at night, plus a full teaching schedule I don't have the time to be tied up in the kitchen.

That's why I created and started my group, FIX YOUR NUTRITION FOR LIFE BOOTCAMP! Because I want you to realize how simple meal planning can be. How much time you can save by just following the simple steps that we work on weekly together.

What this group is about:

  • Following either of the nutrition programs offered through Beachbody, because they were designed with science and keep it super simple! 
  • Watching all the training videos included in the nutrition program (over 30!) 
  • Join in on weekly meal planning calls to learn how to keep it super simple
  • Complete weekly assignments for a chance to earn some SWAG
  • Be active in our private chat group for accountability and support, posting pictures of your meals, support whatever you need. It's your direct access to me as your mentor and coach and the other members of the group too! 
  • Access to an exclusive google drive with tools and our Bootcamp Ebook to get you started right and stay on track
  • Oh and exercise is totally optional! 

We just had our first LIVE meal planning session yesterday! And it's not too late to join us! This is an open group right now. So if you have been struggling with what foods to eat, how much to eat and just feeling lost with meal planning or want to refine a bit more, this is the group for you! MESSAGE ME HERE to get more details or GET STARTED HERE! You must have either the Ultimate Portion Fix (with the containers) or 2B Mindset nutrition focused programs to join this group.

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

Thursday, August 8, 2019

Meal Planning? #1 Tip To Learn How To Meal Prep Like A Pro


*This post contains affiliate links.

I've been a coach for a long time, and this year, I've really been focusing on my nutrition journey and what I noticed, as I talked a lot with my customers about nutrition, was many of them found meal planning SO HARD! Just learning how to get started. So...I am making learning how to meal plan an integral part of my coaching now! From hosting meal planning sessions with my test groups for our new program and then opening it up once a month to all my customers so they can learn and improve!

Why is meal planning important? Because without a plan, you are flying by the seat of your pants. How many times have you gone out for dinner, or sent your hubs out to get food, because you didn't have any idea what to make for dinner and it was already to late to try and figure it out? ALL THE TIME unless I meal plan! When I meal plan, I've got that nagging feeling of, I've already bought all the ingredients and we already have a plan in place, might as well use what we have. Does this always work, of course not, but 9 times out of 10 it does. So, you want to learn how to get started right

#1 Tip to learning how to meal prep like a pro: 

START WITH PLANNING OUT all your meals for only 1 category of food (either dinner, lunch or breakfast). I plan all my dinners FIRST because that is the meal with our entire family, and it has to be something that they will all like. And because I'm a busy mom I pick 3 dinner recipes a week to make and make enough to have leftovers the next day. So I'm only cooking 3 nights a week and then just heating up the leftovers the next day.

So my schedule would look like this:
This is a great starting point to just get started with meal planning as a beginner. As a beginner, DO NOT PLAN OUT EVERY MEAL FOR THE WHOLE WEEK. It's totally intimidating and a huge thing to take on. Start small. 



For me, the way I plan my meals is I eat following the Ultimate Portion Fix Program. Meaning, I get a specific serving amount of veggies, protein, carbs, fruits and healthy fats in a day. I actually figure out the serving amounts in my dinners and then I'll plan out the rest of the day so I don't over eat on my containers and keep it super simple following my food lists. Plus with access to the healthy cooking show that goes along with it and it's even included in our online fitness library, it makes it easy to plan out meals. 

Or, aim to eat a veggie and protein at all my other meals, and having some carbs and fruits. Don't forget the healthy fats too! 

The goal is to keep it simple! Want more tips, be sure to follow me on Instagram or you can WORK WITH ME and send me an email to get started 

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, August 5, 2019

What's In My Gym Bag? Favorite Items To Fill My Travel Bag On The Go

Let me start by saying that this is NOT a sponsored post, but all items in the photo are part of a monthly subscription box I personally pay for, AND LOVE, every month! Want to learn more about the box, You can visit them at SWEAT AND SPARKLE BOX . Decide to order, get $5 off your first box with promo code: FITGINGER. Cause you all know I love to hook you up with awesome stuff and DISCOUNTS! 

A few weeks ago I traveled to Indianapolis, Indiana for a HUGE conference with 20,000 other health and fitness coaches. There were LOTS of trainings, and fun and since it was health and fitness, lots of ways to get sweaty! 

We worked out at Monument Circle TWICE, went to a American Ninja Warrior Training Gym and there were even workouts with our Super Trainers. And what did I do, I stayed at a hotel that was over 20 minutes away. With all the working out, and lack of shower I had to really get creative about how I was going to clean up after all the sweat sessions. Well, it kind of worked out well considering that EVERY SHIPMENT of my Sweat and Sparkle box, since I signed up for had something that I needed for on the go. From the Vooray Bag, to dry shampoo AND conditioner and even body wipes. Plus I was able to take my 12 week fit journal and pack snacks for a great post workout treat. And of course I had to have my EXTRA LARGE water bottle to keep my hydrated. 

Top 5 things you Need in your gym bag/ travel bag/go bag:

1) Change of clothes. if you are working out at a gym or on the go, you gotta remember to check to make sure you have a change of clothes especially socks and undies. Always change right after your workout so your bits are hanging out in a sweaty mess.

2) Dry Shampoo! It's a must to help me get styled faster. I personally have long, long hair and it takes forever to wash, dry and then style. Dry Shampoo has changed my life. Just spay it in and leave it or use the blow dryer to style but it at least cleans up my scalp a little from the sweat. And it adds extra texture to my hair and give it more volume! WIN for thin hair!

3) Body wipes, and face wipes too, if you don't have access to a shower after. I've gotten in the habit of rinsing off after working out. And to know I wasn't going to have that option I needed really good body wipes. I was looking everywhere on line deciding what to get and then I remembered, I got a whole box in my shipment! YAY! Gone are the days of baby wipes showers (it's a military thing!) These body wipes are big, thick and smell good and WORK!

4) WATER BOTTLE! Stay hydrated, Yo! Because being dehydrated sucks! So keep a bottle or 2 in your bag for when on the go and fill it up often!

5) Snacks! Have snacks in your bag so you have something to nosh on after your workout. If you are on the go you might not be able to get food right away. So have a snack in there so you don't get HANGRY!

Again, if you clicked on the links and saw the price of some of those items, I DID NOT PAY THAT! My Sweat and Sparkle Subscription Box comes filled with awesome items for fitness, health and beauty at a fraction of the item's prices! Want $5 off your first box? Enter FITGINGER at checkout in the promo code for the hookup!

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

Thursday, August 1, 2019

What If Your Weight Loss Progress Takes Longer Than You Want?


Have you been feeling stuck in your progress? Following your meal plan, workout schedule, but still the scale is hovering around the same 5 pounds for a while? Girl, I've been between 242-247 pounds for a year now! I know how you feel. This is the exact reason why I take pictures OFTEN to compare my start to now so that I can see the results.

Just like the ones! Compare Oct 2017 and July 31 below.

There are a few factors in play as to why you might not be losing the weight as fast as you expect it to happen.

Expectations: The first, is a key phrase in the last sentence I just used. AS FAST AS YOU EXPECT IT TO. Often times we have expectations on exactly how much weight we should lose, how fast, and what we should look like after doing x amount of work. The reality of your body is that your body is your body. It won't act like "Karen's" body, that lost 10 pounds in 2 weeks by starting a new fitness program or "Shannon's" body that lost all the baby weight within the first 8 weeks of having her new baby all from breastfeeding. All bodies are different. And each of our bodies are going through their own stuff. This process is about learning how your body responds to what you are doing. Your journey is a lifelong pursuit, I know you don't want your weight loss to take the rest of your life to be accomplished but what I mean is that it's not something that should be rushed or by taking short cuts (super low calorie deficits, following a "fad" diet or doing excessive exercise to burn more than you eat.) Know that your journey might take longer. Mine is and it's taken me a LONG time to be okay with that. I literally had to accept that fact that my journey is my journey. So I'm sharing that advice with you.

Realistic: Are you really following your meal plan? Are you really following all your workouts? Are you really pushing yourself in your workouts getting the max calorie burn? Wait, what about taking a bite or 2 from your kids plate or just finishing the leftovers cause there was only a bite or 2 left on their plate? What about the crust they demand you cut off or else it's the worst food in the world, did you take a bite or 2 of those? Oh, don't forget that sexy date you went on with your partner last week and you guys shared a plate, including dessert. What about that birthday party you attended 2 weeks ago where you had some cake and a pop. Believe it or not, taking a bite here or there, not eating on plan or even having a whole day "off plan" can actually make a difference.

YOUR ACTION STEP: Write down EVERYTHING you eat for the next 2 weeks. If it goes in your mouth, WRITE IT DOWN! No if, and's or fries about it. It might be an eye opening experience to see if you are actually eating more than you intend.

Now let's talk about exercise. For Beachbody workouts, their meal plan calculators are based on you burning a specific amount of calories during your workout. But if you aren't burning that many calories, yet you are eating in the bracket you should be in based on the intended number of calories burned, you could very well be over eating. And even over eating the good foods, isn't ideal. It's still over eating which can lead to not losing weight.

YOUR ACTION STEP: Push yourself in your workouts. You should not have anything left in the tank when you are done. You give it your all because you are worth more than to half ass anything. PUSH YOURSELF! If you have to take a break, take a break to lower that heart rate, move around but don't stop. Don't sit. Don't take a 30 min break. You want to keep that heart rate up but not sky rocketing. You are training your body to work and recover more efficiently. And that requires you to push yourself.

More To The Story: If you are truly 100% on meal plan, and you are giving it all that you got in your workouts, there could be other things going on with your body. When's the last time you talked to your doctor and had a blood panel done to check hormone levels, thyroid, and all that stuff checked out. Knowing if you have something holding you back is power. Because they you have a better understand of how to deal with it. For me, it's PCOS. Hormone imbalance. And because my body has it's hormones imbalanced, and insulin resistance means it's twice as hard to lose weight. Plus, along this journey I've learned that I also have food sensitivities, and I'm trying to repair my "gut". If you look at my progress side by side picture above, I've only lost 12 pounds between the 2. Yet, I've lost over 30 inches on my body, over 8% body fat, I'm leaner, stronger, and more physically fit now than I ever have been.

YOUR ACTION STEP: Schedule a well visit for your yearly physical to make sure all the hormones and your body is functioning as well as it should be. Also this is a great time to talk to your doc about what you've been going through. They might suggest you to talk to a nutritionist or registered dietician to make sure you are eating exactly what you need to be eating. Make your doc aware, because they are probably going to want to see you back in 6 months to chart your progress, especially if you are taking the recommended steps but still no change.

Know that progress takes time. And for some of us, it can take a long time. You have to really make the effort and be your own detective to find the problem. But remember, diets, weight loss programs, fitness programs, do not work unless you honestly and really do the work, or there is something else physiology getting in the way.

Use photos like mine or on Instagram as inspiration and goals but not as a way to demoralize yourself and make you feel bad for not making progress as fast as you think. And don't EVER let anyone tell you that you aren't making enough progress. Your journey is your journey. Be patient. Be forgiving. Be committed. Be dedicated. Be unwavering in your daily activities. Be dedicated. Be persistent. Be willing to learn. Be willing to try. BE YOU! 

If you are ready to start your journey, or even up level it to the next level with 1:1 coaching and support, let's work together! Message me on Facebook or Instagram or EMAIL ME and let's chat about your goals and what we can do together to help you get there!

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

Thursday, June 27, 2019

Plus Size Fitness: 5 Total Body Power Moves Including Modifications

 Ready to work your body??? Try out these 5 TOTAL BODY POWER MOVES! 

Give these moves a try! Left picture is the modified move and right picture is the full out move. View the video below in real time to see the modified and full moves.  

For your workout complete 12 reps each!

- Bent over rows / Bent over rows with step back
- Modified lateral pushups / lateral pushups
- Modified side plank to T with weight / side plank T’s with weight
-Alternating tricep kickbacks / tricep kickbacks
- Single Leg Scissors (small range of motion) / Single leg scissors (full range of motion)

REPEAT SEQUENCE 1 more time!!! VIDEO BELOW
Ready to work with me and start your journey? I’m looking for women who are ready to dedicate time daily to their health and work together as a group and team doing workouts just like this —modifier available too!— to push past the suck and work towards your goals!

What you get, work out and calendar, nutrition support, meal plans, community and me as your 1:1 coach! 3 Month Membership is just $39 plus you get your first 2 weeks free! Seriously! And you get all this! Click the button below to get started and I'll reach out to you to get plugged into our community! Or send me AN EMAIL to get more details first! 
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, June 11, 2019

Plus Size Fitness: How To Develop Discipline Over Motivation In Your Health and Fitness Journey


Tell me I can't do something, I'll be the first to show you, I CAN! That's the competitive person in me I learned from being a perfectionist. But, for way too many years, I told myself "I could NEVER do xyz." And I said it ALL THE TIME! Here's the thing, there are so many things I want to be able to do but I still would say, "I could never do a marathon." "I could never actually like to workout every day." "I could never do yoga." "I could never do a handstand."

It wasn't until I finally did things, like really big things in my life, that I started to change my thinking.


  • I wanted a natural, epidural free labor. It took me months of mental prep and I HAD 3! (including a few miscarriages.) 
  • I wanted to run a Disney race, it took me months of prep and massive determination because I ran the Disney Princess Half Marathon at 29 weeks pregnant and completed it. 
  • I wanted to finally get exercise a daily habit, It took me a year of consistently choosing to exercise daily and NOW exercise is just another part of my day just like brushing my teeth! 


And now I've been challenging myself to do the things I never really thought I could do but am doing! Like yoga, regularly. And after a year and 4 months I am doing wall assisted handstands! I'm 240 pounds and I DID A FREAKING VERTICAL HANDSTAND!

ALL OF THESE THINGS THOUGH DID NOT HAPPEN OVER NIGHT! They took months and months of dedication, determination and PERSISTENCE IN MY PURSUIT FOR MY GOALS!

So you want to know how to develop discipline over motivation in your health and fitness journey?

1) PATIENCE - You have to know that change doesn't happen over night. Or in 21 days. Or in 1 month. Or in 3 months. It takes months and months and months of choosing to do the hard stuff over not doing it. Did I want to run 9 miles on a treadmill because it was too icy to do it outside for me since I was 26 weeks pregnant. No but I kept telling myself for MONTHS, "Come hell or high water, pregnant or not, I am running the Disney Princess Half Marathon!" So I did it anyways. All 3 hours of it and 4 bathroom breaks.


2) PERSISTENCE - Do you think I wanted to really workout every day? NOPE I didn't. Sometimes you just have to suck it up buttercup and do the work anyways because how many times before have you said, "I'll do it tomorrow." Girl, today is tomorrow. This is your chance. You don't get this day back. You can't have a do over. Are you willing to look back and see that you choose not to take care of you when you really could have made the time to do it? Today is your day to change your life. SO START and no matter what comes up in your day or life, keep doing it. It's your time for you to better your health!

3) CONTINUING TO CHALLENGE YOURSELF - Last year I was introduced to Donkey Kicks in the fitness program I was doing. It terrified me the idea of kicking up into a handstand. And one of my fellow coaches started doing handstand training to help her get used to and gaining that level of trust in herself to kick up to it. Weekly I did donkey kicks for 9 months. And every few months I tried wall assisted handstands. And at each check they got better and better. More and more in control and comfortable. Until May. When I finally hit a vertical handstand with a little assistance from the wall. I didn't give up on my goal. I kept doing it even though the idea of my arms holding me up scared me. The idea of falling over and whacking into the other wall and getting hurt scared me. I did it anyways because I made a goal for myself!

4) ACCOUNTABILITY - This is a big one. Because when you have to show up for someone else, you are more likely to follow through than drop the ball. When you have someone that you check in with to help you along, to encourage you, or to tell you to get off your duff and do it anyways, you are going to show up! What drove me to push play every day was the fact that I was sharing my journey with my coach and support group and all of social media. Now you don't have to share your journey on Insta but when you have a coach or a support community you are part of and you commit to, YOU SHOW UP! People were counting on me to check in and show up with my progress. So even though I didn't want to. I did it anyways!
If you are ready to learn more about nutrition, and invest in your health, and get ME as your coach, cheerleader and support line in your life and learn, what to eat, exactly when to eat and what foods to eat together to help you lose more body fat faster CLICK THE BUTTON BELOW to get my recommended starter kit. It gives you everything you need to get STARTED RIGHT and to CHANGE YOUR LIFE! From trackers, workbooks, cookbooks, education training, how to portion out your foods without counting calories or logging your foods or macros in an app, pre workout energy boosting drink to get you started and stronger in your workout, a post workout anti-soreness drink, plus a lunch bag for your meals and ME as your 1:1 coach for daily accountability, support and help when you need 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!

Thursday, June 6, 2019

Plus Size Fitness: Strong & Sexy Leg Exercises

I have finally fallen in love with my legs because I've worked hard to make them SEXY AND STRONG! And I want to share my favorite moves with you!

Using medium to heavy weights or optional weights, complete of 12-15 reps of all 4 moves (on each side for the Side Lunge Back Lunge and Split Squats). Then repeat with a second set of 12-15 reps.

Move #1: Squat with Knee Lifts
With legs hip width distance start standing, then lower yourself into a squat position, keeping your knees behind your toes. As you lift back to standing, raise your knee to parallel or higher using your lower abs to lift your knee. Lower back down to a squat, then raise to standing lifting your opposite knee, and repeat until you have completed 12-15 reps.

Move #2: Side Lunge Back Lunge
Start with your feet together standing tall. Step your Left foot out to the side for a lateral side squat. Keeping your left knee bent and behind your toe and the weight in your heel and keep your right foot planted to its starting position and straight. Return to standing by pushing from your left heel (to engage your butt) and stand up straight again. Then step back with your left leg to a lunge position, aiming to have a 90/90 position with your legs. Again, keeping your right knee bent and not going in front of your toes. Putting the weight in your right heel to help you stand up to a standing position. Repeat all reps on the single leg moving then switch sides and complete the sequence for 12-15 reps.
 
Move #3: Split Squats
Position your legs into a Staggered Stance --one foot in front of your body and the opposite behind with the heel off the floor. Goal is to lower down to a 90/90 leg position keeping your front knee behind the toes. I like to think of it like you are going up and down a carousel horse. As you stand, keep the weight in your front heel and back toe.

Move #4: Sumo Squats
With your toes pointed outwards, and standing in a wide stance. Lower down, keeping your knees from caving inward and your butt going straight down like you're sliding against a wall. Then raise back up keeping the weight in your heels pushing evenly.

Ready to take your training or fitness journey to the next level? JOIN ME in my Exclusive Coaching group. Order your Starter Kit here or you can always EMAIL ME or MESSAGE ME ON FACEBOOK or INSTAGRAM to get more info first! 

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, May 31, 2019

Think You're Too _____ To Workout? #FitHasNoSize


BEING A FIT PERSON IS NOT DEFINED BY YOUR SIZE! #FitHasNoSize! I'm here to tell you, you can do any workout, maybe not the whole thing on day 1 of trying, but eventually, YES you will be able to do the workouts you never thought you could and BEYOND!

I'm 240 pounds an I'm doing an EXTREME PLYOMETRICS workout. Was it easy? Hell no! I worked hard, and was totally toast by the end of the workout, but that is exactly what should be happening in a workout. You should be fighting so hard to push yourself and do your best that you need to take a beat at the end and just realize what you just accomplished! Check out my Instagram post below.


I hear from women every day that I'm inspiring them to believe that they could possibly have a chance to achieve their goals but "I could never do that!" "Why?" I ask. "Because I'm too: old, fat, overweight, not flexible enough, I've tried before but..." It's time to use posts like this to inspire you to take action and actually try. To stop comparing your day 1 to somebody else's because it will not be anything like what I'm doing right now or some other fispo IG'er. I'm on day, gosh, 693, and yes, I still have a long way to go in my journey, but...ACTION is what really makes the change happen for you.


TIPS TO GETTING STARTED ON YOUR JOURNEY:

1) STOP making excuses for why you can't do something. Eventually, with enough consistency you will be able to do what you intend to do. But it takes practice, patience and a whole lot of work. One does not learn to play a Mozart Sonata the first day of piano lessons. It takes years of learning, training and practicing. Same thing with exercise.
2) MODIFY, MODIFY and MODIFY! I was the modifying queen in the beginning. I literally had to modify every move and literally couldn't do many of the moves for the entire 60 seconds (the program has you complete a single move, as many as you can, in 60 seconds) And then I had to pause my DVD, sit down and catch my breath. My 30 minute workouts took well over 45 minutes to complete. But...I kept pushing play, I kept doing all the moves, and I didn't give up.
3) CELEBRATE every time you do something you didn't think you could. NOT with food, but do a little dance, tell your friends, and share it on Social Media. "OMG! I JUST DID 10 PUSHUPS and x weeks ago I couldn't do ANY!" Because you are the one who's now inspiring others. That way you are getting support from your community. It comes full circle girl!
4) KEEP GOING and don't let yourself get complacent. Years ago, right after I had my second baby, I had completed 3 rounds of doing 21 Day Fix, I knew all the jokes, I just lost my mojo and excitement. MOVE ON TO ANOTHER PROGRAM! It's okay to try something else and then go back to your "home base" That's the beauty of our online fitness library is that we have over 40 full programs and 800 separate workouts to choose from. There is not a lack of things to do to keep you motivated and moving on. Not sure what to do next? Well, That's what I'm here as a virtual coach. When you work with me I have the privilege to help you with as your personal 1:1 coach, I can help you find a program that will fit in your busy life and goals.
Ready to learn more about what I'm doing or want work with me? CLICK HERE to get started and let's get you set up and the support you need to ROCK your goals this summer! Any Questions? EMAIL ME!

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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