Connect the Dots Ginger | Becky Allen

Friday, December 29, 2017

You Are NOT Too Fat To Get Fit!

Don't ever let your current starting point stop you from taking that first step in your journey. I used to let this define me. A few years ago I said to myself, "I'll never be able to do that workout. It's too hard." I have been doing that workout this month! AND I LOVE IT! I actually hear all the time, "I'm x amount, I can't do those kinds of exercises!" I am here to tell you, YES YOU CAN!  I am 247 pounds right now. You see me doing my workouts. You see me breaking the stereotype of what can and cannot be done. Here's the thing. You might not right from the get go be able to do some exercises, but eventually, as you are consistent you will be able to do a downward dog split. Or Surrenders with weights. Or a bear crawl. I say these 3 specific exercises because at one point, I told myself, "I will never be able to do that." Take the I can't, or I will Never out of your vocabulary RIGHT NOW! Because sister, you can do anything you put your mind to!


I get it. Exercising as a plus size person is WAY harder than most would believe. I personally have excess belly fat that actually gets in my way doing some exercises. It actually takes a lot of strength to just hold a plank. Getting up and down can be a challenge. I am here to tell you, as a plus size sister, YOU ARE A ROCKSTAR FOR EVEN STARTING! Your body is already way stronger than you think. And doing extra things can be challenging but, you can do them. Follow these simple rules to help you get started, keep going and ultimately reach your goals.

Rule #1: Max Effort of 70% Only! 

Week 1 of your new workout program DO NOT go full out. Do not go the same speed as the people in the program do. DO NOT lift the same weights as they do. Start at your speed, your strengths and just keep going. Aim to give 6-0-70% max effort in all aspects of the workout to allow your body to adjust to what you are doing. This allows you to go at a slower speed, take more rests to catch your breath and to see what your starting point is. Plus you won't be so sore the next day so you will be able to get in your next workout! (Consistency is key!)

Rule #2: Do What You Can For As Long As You Can

Can't do the full 30 minute workout. That's okay. Do what you can for as long as you can. If you have to start with doing just 10 minutes. The goal is to KEEP GOING and DO WHAT YOU CAN! At any time if you feel dizzy or short of breath, pause your video, take a seat and rest for a bit until you feel like you can keep going.

Rule #3: It's A Must To Modify If You Have To

MODIFY the moves only when you have to. Modification is the key when you are first starting. Take now shame in it! But when you feel stronger and are able to move past modifying or can do some of the original move, DO IT! This one still gets me. I still modify because I am still working on my strength in my core, but I also get comfortable not pushing myself as much as I can. Don't let yourself plateau in your progress of your workout. This is part of the reason why I am so excited for 80 Day Obsession. Yes it is an intermediate to advanced workout but...Each workout every day is totally different. It won't allow me to do the same workout over and over and modify the same moves over and over. It will push me to the next level which is exactly what I need a program to do for me.

Rule #4: Use What You Have Already

Use what you have around you if you don't have the equipment. Don't have weights, use soup cans or water bottles. Use your baby (safely. check out this post with how I did my Total Body Workout with my baby) if your baby refuses to be put down. Use toys, use books, use your flour container, use what you have. There are tons in your house that can be used as a weight. Or you can get a single set of weights for a great low price. You don't have to get a full set right away. Get what you can and then build from there.



Rule #5: Listen to your body

If something hurts when you are lunging, don't lunge as deep. If a weight is too much for you, use something smaller. If your body is telling you to rest. REST. Your body doesn't want to get hurt just as much as you don't want to hurt it. Your body will tell you when something is not right. But this is not to be confused with "I'm already feeling sore" If you are sore in your muscles from yesterdays workout, sometimes working out again today will help to loosen those muscles. My mantra, "Super sore, workout more!"

Don't let your current weight, size or shape define what you can and can not do. You are so much stronger than you think you are. Getting started is the first step in your journey. Just take that first step! Need support and help along the way? Be sure to join my FREE online Community for daily motivation, tips and info to help you out! The new year starts Monday. This is your year! 


// YOU ARE STRONGER THAN YOU THINK YOU ARE! // Only 18 days until the launch of the new program that is going to totally change my body! I’m in serious prep mode now getting ready for it. But just like anyone else I get those doubts in my head, like “I could never do that!” Including this move with the floor sliders and even just push ups. But look at me now. It’s time to cut off those “I can’ts” or “I could never” excuses. Because you can do anything. It just takes consistent work to build up to harder moves. And before you know it. You will be stronger and more capable then you ever thought possible! If you want to join me on this 80 Day journey, msg me and let’s chat! 1:1 coaching with me and an Exclusive group to help you succeed! We can do this! . . . #workout #wod #exercise #fitness #plussize #plussizefitness #weightloss #weightlissjourney #mombod #lowerbody #aaa #strongbod #fitfam #mom #momlife #strongmom #selflove #goaldogger #alittleobsessed #alo #believeinyou #womenwhoinspire #ginger #fitginger #fitnotfat #learntobeobsessed #challenge #workoutvideo #fitmom #bbg
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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, December 28, 2017

Reclaim The Right Mindset To Rock Your Goals

Exercising daily and eating right are just a couple parts of the battle to losing weight. I used to think that the only way to lose weight was to exercise more and eat less. But. A huge part of your success to not only reach your goals but to maintain them is all about your MINDSET! If you want lasting results, you have to change how you think about yourself and your relation to food and exercise.

Check out my top 3 picks to help you have a rockstar mindset and to help you lose weight and keep it off! 
1) IF YOU STRUGGLE WITH DAILY EXERCISE, OR STAYING MOTIVATED IN YOUR JOURNEY READ:

HOW TO BUILD SELF-DISCIPLINE TO EXERCISE: Practical Techniques and Strategies to Develop a Lifetime Habit Of Exercise

2) IF YOU STRUGGLE WITH NUTRITION, EATING DISORDERS AND WANTING TO EAT THE RIGHT FOODS AND FEEING YOUR BODY THE RIGHT KINDS OF FOODS READ:

THE GODDESS REVOLUTION: Make Peace With Food, Love Your Body and Reclaim Your Life

3) IF YOU STRUGGLE WITH LOVING YOURSELF AS YOU ARE RIGHT NOW AND SEEING HOW AMAZING YOU REALLY ARE READ: 


Not sure which one to start with? Pick the one that you struggle with the most right now. Then make it a goal to read all of these this next year. Just think, how amazing your mindset will be after you read all of these books!

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, December 27, 2017

Your Weight Loss Journey: Make This Time Different

What makes this time different in your weight loss journey? YOU HAVE ACCESS TO ME! In the past have you tried to go it alone? Have you picked a program, gone in stronger but lost interest or motivation within a few weeks? Have you struggled to stay on track with your eating? Do you struggle with wanting to exercise daily?

Did you have someone cheering you on, providing motivation or support to help you along the way? This is one of the reasons why I  know I have been successful. I have online communities to help me. I have women working on the same things I want. And we are working TOGETHER!
You don't have to go this alone. JOIN my FREE ONLINE COMMUNITY with daily motivation and tips to help you along the way as you work at your own pace.

Want to take it a step further and get 1:1 coaching with me to get the support you need and have always wanted? Plus get access to the BEST programs available. Meal plans, nutrition guides, learn portion sizes to help you lose weight. Plus get the support from the women my exclusive group  who are SERIOUS and DETERMINED to reach their goals because they invested in their health and fitness journey with the best products. EMAIL ME and let's chat to find the best program that fits your lifestyle and goals!

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 26, 2017

5 Simple Steps To Kick Start Your Weight Loss Journey


Holidays are coming to an end, and the new year is about to begin. If you want to kickstart those weight loss results, try my top 5 simple steps to not only lose weight but to change your lifestyle!

1) EXERCISE 5+ DAYS A WEEK
Yep, gone are the days of 3 days a week. If you want to change your body, you must work for it. Aim for 5-6 days a week of exercise. Using one of the days as (I like Wednesdays) as an active recovery day doing something other than lifting weights or straight up cardio but still moving your body. Yoga or Pilates are PERFECT! My weekly workout schedule I love and is great to follow is formatted from 21 Day Fix available TODAY on Beachbody On Demand.  This is what has allowed me to get amazing results in trimming and leaning down my body. I still have extra weight to lose but my body not only looks better but feels better since I added strength training and consistent 5+ days a week of exercise.

Mondays: Total Body Strengthening
Tuesdays: Upper Body
Wednesday: Pilates
Thursdays: Lower Body
Friday: Cardio
Saturday: Cardio & Strength Training
Sunday: Rest or Yoga

2) ELIMINATE SODA POP, DAIRY AND GLUTEN (white flour and pasta)
I cut daily soda pop in 2009 from my diet. In 2014 I stopped drinking milk daily and switched to almond milk for my daily superfood smoothie and in 2016 I have stopped having gluten daily. I finally found some great gluten free flour that I have now swapped to for most of my recipes that call for flour and can't tell a difference except for the fact I have stopped bloating.! Make it a goal for 2018 to cut at least  1 of these things from your diet and see how good you will feel!

3) EAT MORE OF THE RIGHT KINDS OF VEGGIES
Most people don't eat enough GREEN veggies. I get it, they aren't as sexy as rolls, or mashed potatoes, or starchy foods. But...most people are eating too many starchy foods and not enough of the fibrous roughage veggies our body needs to work more efficiently. Find seasonings that work for you, that spice them up and make them taste great! Aim to eat more from the GREEN list of veggies and less of the yellow list of veggies. Aim for 5+ servings or cups of these types of veggies A DAY! CHECK OUT THIS POST FOR TIPS ON HOW TO START CLEAN EATING
4) REDUCE SALT INTAKE
Cut fast foods, packaged foods or pre-made meals from your diet and make homemade meals where you control the seasoning is the fastest way to reduce your salt intake. I barely add salt to my foods when I am cooking. Thanks to fast foods, and salt used as a preservation agent in packaged and pre-made meals we have gotten used to higher salt intake. Women should only be eating about 1500mg or less of sodium a day. By cutting out processed foods, fast foods and pre-made meals you will reduce your salt intake. If you find food too bland, add extra pepper. You can add as much pepper as you want to your foods. For me it tricks my mind into thinking I added salt. It only takes a few weeks for your body to adjust and soon enough, foods that come with salt already added will taste too salty.

5) DRINK MORE WATER
When you cut soda pop from your daily intake make sure you start drinking extra water. This will help your body stay hydrated and cut those cravings for sugary drinks. Always have a water bottle near you, or a glass of water ready for you so that when you go looking for something to drink, you are ready! 

6) BONUS! GET MORE SLEEP! 
Get 7-9 hours of sleep a night. Yep. Don't think you can't find time to make that happen. But if you want your body to recovery just right, then you have to treat it right by allowing it to heal and recover from the work you put it through during the day. That means, turn off those tablets and phones, and the tv and get to bed earlier than you normally do. Start with 30 minutes if you have to, then make it an hour. But sleep is important. That is how your body repairs and heals and rests. When was the last time you got a good night sleep? 

MAKE YOUR HEALTH AND FITNESS A PRIORITY. 

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 25, 2017

Merry Christmas From My Family To Yours


Wishing you all a very happy and Healthy Christmas! Remember, EAT ALL THE VEGGIES and fruits first then your protein, and leave your carbs for last!

xo,
Allen Family
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