Connect the Dots Ginger | Becky Allen: 2019

Monday, May 20, 2019

When The Scale Doesn't Go Down And You're Stuck In A Plateau...What Do You Do?

Affiliate links included in this post.

I'm calling it right now. I've been stuck in a plateau for MONTHS even though I have been exercising 5+ days a week for the past year and a half and even though I was eating pretty well. But...what do you do when you're stuck. In the past I would have thrown my hands up in the air and gave up, but NOT ANY MORE! 

What causes plateaus? 

1) How much sleep are you getting? Your body needs sleep. Actually it needs a lot of sleep. Sleep helps the body repair and rest from your exercises, movements and over use, keeps the mind functioning better. Aim to get AT LEAST 8 hours a sleep at night. YES the whole 8 HOURS AT LEAST! I know this sounds so weird, I used to aim for 7-8 but  now, 8 is my magic number. Ever since I got my Apple iWatch I've really been diligent on tracking my sleep with the Autosleep App. Aiming not only for 8 hours but watching my deep sleep. 

2) Be mindful of exactly what you are eating. Are you really following your meal plan or just kind of sort of following it? This is my deal. I'm about 80% eating really, really well and following my plan (okay maybe 75%) and then I still allow myself to eat treats, in moderation. This idea is great when you are in MAINTENANCE MODE but not when you really have to get the weight loss going. You have got to be on it like Donkey Kong. Log all your meals. If you bite it, write it! In my exclusive group we have a food log tracker, and many of our programs include a tracker too or you can use the My Fitness Pal app to track your  macros! 




3) Not changing your workouts up. Your body actually acclimates to doing the same workouts over and over again. Like if you just do bicep curls with an 8 pound weight for 3 months in a row expecting to see mass built in your bicep, it's not going to happen. You have to challenge yourself in new ways. Change it up. Do other exercises that work the same muscle but in a new way. Pushups with a leg lift, or hammer curls, or even doing half reps, reps that only go up half way or start halfway and go to the top! That's why I LOVE the Beachbody On Demand online streaming library. We have access to over 40 complete programs (that's way more than 600 workouts), plus trainer tips, tracker sheets, meal plans, nutrition plans, recipes and even a healthy cooking show geared towards perfect size portions that are simple to make and yummy to eat! 




In the end you need to focus on letting your body rest, eating your best and changing it up in your fitness routine every now and then. Sleep, Nutrition and Movement. These are the 3 vitals to rock your progress! 

Looking for help with your nutrition or fitness journey? My next group is starting soon and I'd love to help you on your journey! EMAIL ME or Send me a Private message on INSTAGRAM or FACEBOOK and let's start the convo on how you can get back on track without having to cut food groups, reduce your calories and can do it all in your own home with workouts from 20-60 minutes a day! 

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, March 18, 2019

Summer Ready Bootcamp


Do you struggle with nutrition know what to eat, how much to eat and even when? I know there are a lot of diets and theories out there but what if you could lose weight without restricting or cutting out food groups? JOIN me and other women just like you in my Summer Ready Bootcamp! 

Starting April 1 we will be following Daily live workouts that are perfect for beginners with an included modifier. Plus access to our newest Nutrition Based program that focuses on cutting processed foods for good, eating a more plant based whole foods diet and eating the exact portions you need to fuel your body and help you lose weight.  CLICK HERE to get your starter kit that gets you set up with your online workouts, nutrition and pre and post workout drinks to help get you started with your workout and keep you from getting sore. Plus you get me as your personal mentor and coach to help you 1:1 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!

Monday, March 4, 2019

Ultimate Portion Fix Nutrition: It Really Works!


I had a realization today that I have completely changed my diet from fast foods, processed foods and actually enjoying eating whole foods. This is exactly what we are learning in the new nutrition focused learning course I’m currently learning from and getting certifying in. 

That moment when you realize you have transition to a mostly plant based diet and actually LOVE eating the foods! That's a big freaking deal! No I’m not vegan, I still eat animal meat and dairy, but most of my meals, LOOK LIKE the picture above now! A new to me recipe from our Fixate Cooking Show available on Beachbody On Demand: Fitness and nutrition online streaming. 

My meals consist of Kale, spinach, sweet potatoes, quinoa, asparagus, cucumbers carrots, bell peppers and more. They all fill my fridge every week! 10 years ago I would have gagged every bite down of this meal but now I can eat kale, spinach and other veggies without any resentment. 


For the longest time eating healthy was a punishment for being overweight or eating too many sweets or treats or a way to justify eating whatever I wanted later. Now food is my fuel. Foods that make my body function at its best and do good things for my body and helps support me in my daily workouts. And yes I’ll still have a doughnut or other sweets and treats occasionally but I’m learning healthier ways to make them and moderation / control so that I stay on track with my goals! 


Do you struggle with nutrition know what to eat, how much to eat and even when? I know there are a lot of diets and theories out there but what if you could lose weight without restricting or cutting out food groups? JOIN my Summer Ready Bootcamp! Daily live workouts, perfect for beginners. Access to this Whole Foods diet without cutting food groups or counting calories and learning Perfect Portions to help you for the rest of your life. CLICK HERE to get set up with your online workouts, nutrition and pre and post workout drinks to help get you started with your workout and keep you from getting sore. You'll get access to me as your coach and join our community of women working towards their goals too! 




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, January 28, 2019

Tidying Up Your Fridge


I just #konmari my fridge! --well not many storage containers holding everything separately but still, it's super organized and clean! You know, from the Netflix show Tidying Up with Marie Kondo.  This past month my family has not only have chosen the clothing that sparked joy in our closets but, I took it a step further and went to my fridge. Because really, does it bring you joy to open your fridge and see the options you have for yourself in there? If not...keep reading! 

How many times have you gone to the store and over spent on foods you didn’t really need or ended up having to throw out spoiled foods from good intentions that never happened or literally have ZERO space in your fridge because you keep eating out? We used to buy all the food and go out to eat (a lot more than we budgeted for) and wasting so much money, throwing out food that went bad because we spent our hard earned $$ on groceries and eating out. 2019 Is our year to make a change! 

BEST HEALTHY LIFESTYLE ORGANIZING TIP:  To keep your fridge organized and healthier foods in your house: Only buy the foods that you know you are going to eat and use and that are the best food for your body so that by the next time you have to go to the store, your fridge is ready to be filled! That’s exactly what happened to us this past week. Even Collin was saying “MOM! We need to go to the grocery store. There’s no food!” What he didn’t realize is that I had a plan and I stuck with it. 

Using everything we had before going back to the store:

Fully Stocked:

It’s about committing to your journey and keeping your family healthy! Changing your lifestyle takes discipline and consistency. You have to make that choice to make time to meal plan in advance. Include date night, or pizza night. Or even salad from Chic-for-a. What’s on the calendar is what’s going to happen. 

Additional Tips:
1) Make a grocery list that align with the foods you are going to make and only buy foods that are on your list. 

2) Stick to your meal plan by having meals or items prepped ahead of time or making sure that your meals are easy in the first place. Or have an easy backup meal ideas that still align with your goals. If I don’t want to cook we have a YO-YO Night (you’re on your own). Kids pick what they want (usually cereal) and I have my easy to make daily superfood filled shake. 

3) Be persistent in your consistency. Just like health & fitness. Dig your heels in. Remind yourself why you want to make this change! 
You can do this! 

Need healthy recipes your whole family will love? Did you know we have a cooking show with amazing recipes included in our fitness and nutrition memberships? Yep! Complete health, fitness and nutrition solution for you and your family! Just order and I'll be in touch to get you plugged into my exclusive health and fitness virtual gym community and help you not only get started right but stay motivated to keep going LONG TERM! I'm determined to rock my journey and just as determined to help you succeed!


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, January 25, 2019

Unique Wood Watches: The Perfect Distinguished Gift for Him or Her | Review + GIVEAWAY


I'm a busy mom of 3 always on the go and you guys. being disciplined in health and fitness and just mommy life, requires me to stay on track and on time, ALL OF THE TIME! One way I've really been successful with making sure I don't forget my daily workouts, or meals -- yes. meals because I can get so busy coaching with my virtual gym side hustle I lose track of time, or even the bus pick up so I set individual alarms on my phone. But this year I made it a personal goal to be more present in our house and working on my phone only at specific times making sure I have that balance of work and home life. It really was like the universe knew what I needed. I've partnered up with Jord Watches to help keep me on time and help me be more stylish for when I'm not sporting my workout clothes!
I have very sensitive skin and have been limited in the past on what type of bands I can use for watches. That's why I loved the idea that the Jord watches mix natural, and largely reclaimed materials, combined with quality in their movements and components. Compared to other watches I have personally tried and looked for, this is by far the most unique and stunning piece I've come across. I personally received the Conway Dark Sandalwood band with stunning details and a burgundy (I love RED!) face place.
The watches can be sized for the perfect fit, perfect for those of us that have struggled finding bands in the right sizing. And the backplate and stunning cedar humidor storage box, can be engraved to give it a more personal touch making this a perfect gift!
With Valentine's Day coming up this is the PERFECT time to get your significant other (or yourself) a new stunning timepiece that you will love for years to come! ENTER our $100 GIVEAWAY towards your favorite watch with worldwide shipping! Everyone who enters will receive 10% off! Check out the LINK HERE to see all the variety and pick which one you would love to have!
 
Wooden Wrist Watch 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, 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!

LinkWithin

Related Posts Plugin for WordPress, Blogger...