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.

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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.

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A post shared by Becky Allen (@sunkissedbecky) on May 29, 2019 at 5:48pm PDT

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!

Summer Strong Accountability And Success Group

It's that time! Another group is starting and I'm looking for ladies who have tried and tried to lose weight, and maybe you did, but...life got in the way, or old habits just started to creep back into your life. We've all been there. HECK I've been there so many times. But now, it's about making a change that you can live with for LIFE! By NOT starving yourself. By NOT cutting out any food groups. By EATING lots of yummy foods. By KEEPING IT SIMPLE and not having to work too hard. By HAVING THE SUPPORT you need to help keep you on track. By USING the tools and accountability that WORK!

1 year difference working on mentally and physically changing my life using the tools that work!

If this sounds like something you need and are ready to work TOGETHER as a TEAM to get you the results you have wanted that will STICK! Then let's do this RIGHT NOW! NOW IS THE TIME. Don't let your excuses or fear stop you this time. Don't let the unknown or what if stop you. Don't let past struggles stop you. Because you have me on your side. I can relate. I know what you are going through. I'm still going through my journey. And just like you, I need support too. That's why I hold these groups. I NEED THE SUPPORT just like I know others need it! So...if you are ready to work hard, cause you will have to work, and are ready to get STRONG FOR SUMMER! Let's do this RIGHT NOW! Click the Order button below to get MY RECOMMENDED start kit with my favorite tools I use daily!

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!

The #1 Reason You're Not Seeing As Much Progress On Your Fitness Journey

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I am the energizer bunny when it comes to exercising daily. I've been exercising consistently, 5+ days, a week from December 2016 until I had my emergency appendectomy in August 2017 and then had to take 8 weeks off and then jumped back in October 2017. And with all that exercise, I got some really great results. But...I didn't get the change I have really been waiting for. MORE FAT LOSS LEADING TO DEFINITION! 

Just to put this out there, I'm 240 pounds. I'm still in the middle of my fitness journey. I have a ways to go to be at what is considered a healthy body fat percentage of 24%. But...From January 2018 to May 2019, I have lost 7% body fat, and only lost 2 pounds. I have been working on having a STRONG body. A body that can hold me up and not feel weak. A Body that moves and has more range of motion. A Body that has more endurance. A Body that just functions better. A body that looks strong. A body that is lean and defined.

I am getting that body! But...Just like any other woman out there, I FREAKING WANT THAT SCALE TO GO DOWN! And the #1 reason why the scale isn't going down comes down to NUTRITION! Check out the differences between these 3 pictures. 

May 2018: Following a nutrition plan, but not 100%, more like 75%

March 2019: Following a nutrition plan, more strict and increased my cardio.

May 2019: FOLLOWING MY NUTRITION PLAN TO A T and it is showing! I'm doing the Faster Way To Fat loss program that implements Carb Cycling and Intermittent Fasting (My coach is AMAZING and I've linked her direct page!) using the knowledge I have learned using my Ultimate Portion Fix perfect portion containers to make sure I'm not over eating on food groups. That I am eating all the food groups my body needs, and keeping my portions in control. I think it's working, don't you? 

What did I do? I got SERIOUS about my nutrition. I changed things up and went 1 step farther than I have before. Not going to lie, the program I'm following right now is intense and a little more work involved than I like to do (I like to keep things simple). But I needed this in my life right now. I personally have to just dig my heels in and do the hard sh^&! And I wouldn't have been able to do it if I didn't have my knowledge and experience using the Ultimate Portion Fix containers for the past 4 years. And that's why I think they are the best way to start, because it's simple, easy to follow and takes all the guess work out. Giving you education so you learn the right foods you should be eating, how many servings of each food group category you should have each day because we need to eat all the foods including carbs and even sugar (occasionally) and learn what foods work best for your body. It's about learning to fuel your body and help it function better and that is what is going to make the biggest difference for a longer time. 

TOP 5 TIPS TO JUMPSTART YOUR PROGRESS: 

1) DRINK MORE WATER - Drink at least 1/2 your body weight in ounces a day of water. If you exercise, drink more than your minimum by another 8-20 ounces making sure you stay plenty hydrated. 

2) STOP EATING PROCESSED/BOXED FOODS: This is a biggie. Not only do they have tons of excess sodium (which will make you retain more water and swell up) But they are often empty calories and we consume way more that we should. Think about Doritos. Can you really just eat just one? Don't bring them in the house. If you have to have processed foods occasionally, buy a single serving that way it's portioned out and you don't have the rest of it telling you to consume it!

3) MAKE YOUR OWN HOMEMADE FOODS - Not only will you end up saving money, yes it's true! but when you make your own food you control what goes in it and you know what goes in it. There are tons of amazing recipes out there. My Favorite come from the cooking show, FIXATE, which is included in my fitness library membership. Not only do we get instructional videos but the recipes, and it breaks down what food category they use. There are recipes for everyone from Vegan, Vegetarian, Paleo and Gluten Free. PLUS you can also buy the FIXATE COOKBOOKS if you aren't ready to invest in the membership! 

4) MOVE YOUR BODY - I'm a personal trainer and I will always tell you to just move your body more. It does amazing things for your body and digestive track. Feeling "stuck" go fo a walk and it helps to make things moving in the right direction. Plus when you exercise you tend to want to eat better. They work hand in hand. Need workouts to help you get started? our fitness library is stocked with well over 600 workouts. Plus me as your coach to cheer you on...If you're ready, let's do this! 

5) SLEEP BETTER - Aim for 8+ hours a night. Not 5, not 6, not 7 but really work hard to hit at least 8 hours. If you get 8.5, GREAT! Your body needs to rest and recover and sleep helps with that! (Speaking of, it's currently 10:07pm, that means I finish this post up later cause I gotta get my 8+ hours sleep too!) 

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!

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

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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! 

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Your workouts are going to be hard. But remember you are STRONGER THAN YOU THINK!!! 💪🏻💥 #truth Ready to start your journey but not sure where to start? Let’s chat! Message me or Comment below! #fitness #fitmom #fitmoms #fitginger #pcosfighter #pcosweightloss #gainz #closereveryday #imworthit #workforit #healthtips #imobsessed #plussize #plussizefitness #curvyandfit #weightloss #weightlossjourney #momof3 #mombod #strongmom #strongbody #fitmomlife #strongaf #womenwhoinspire #busymom #busymomlife

A post shared by Becky Allen (@sunkissedbecky) on May 11, 2019 at 6:55am PDT

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!