Connect the Dots Ginger | Becky Allen

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)

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.

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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!
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