Chili is delicious… but you may not like THIS recipe.

October 15, 2014 / YourFitness-411 / Leave a comment

Chili is delicious but you may not like this recipe. You’ll LOVE IT!!

I use my crockpot often and with the temps cooling off, the smell of comfort food cooking all day is calming to me. I love the aroma from my crockpot! Whether it be from the Mexican chicken recipe, PB/coconut granola (recipe on this blog site), apple crisp, or this chili recipe…… I love the aroma of home cooked food on a ~~cold day~~, any day. Chili can be very healthy and includes a lot of protein & fiber in the meat and beans which will keep you fuller for a longer period of time!

I made this chili this week and the left overs are even better the next day!! The ingredients are very simple and so is the process.

I used:

93% lean ground beef. (Ground turkey or chicken would work too, but I find that beef absorbs the flavors better).
1 medium green pepper, diced
Half of an onion, diced
2 Tablespoons of chili powder
Can of diced tomatoes with basil, Garlic, and Oregano seasons
Can of light red kidney beans
1 can of mild chili beans
2 cans of tomato sauce
1 box (found at Target) of low sodium organic kidney beans
Black pepper and Garlic powder to taste
1 cup of water

I browned the ground beef, diced green pepper and diced onion together in a skillet. While it was cooking I added some black pepper and garlic powder to the mix.

While that was browning, I put all the beans, tomato sauce, and chili powder together in the crockpot. I rinsed all the beans in cold water except for the mild chili beans because I wanted the flavor of the liquid. I added a cup of water at this time but it can be added anytime.

Then I added the skillet mixture to the crockpot and gently stirred it all together. Turn the crockpot to low and allow to cook for 5-8 hours. In my house we all like a little something different to top off the chili.
Some options are: oyster crackers, shredded cheese, or sour cream (healthier version would be plain Greek yogurt).

Put left overs in the fridge and reheat the next day! You could put this chili over a baked potato or use it as a dip with low sodium whole grain tortilla chips the next day also! Enjoy!!!

Follow me on social media for more recipes, food, and exercise information that will keep you and your whole family healthy! Facebook: YourFitnessInfo
Instagram: YourFitness411
Twitter: CoachBashford

Eat to lose, Eat to gain! www.YourFitness-411.com

Are you strong enough?

October 15, 2014March 25, 2015 / YourFitness-411 / 2 Comments

Strength can be interpreted in many forms.
Mental strength, Emotional Strength, Physical Strength.
Frailty can even be a strength. Human beings are strong creatures in general…
we all have strengths and weaknesses and that’s what makes life beautiful.
Tears are fragile, yet strength comes from them.

This photograph represents a mother who has housed babies in her womb, carried the weight of the world on her shoulders, has a comforting hug for friends in need, felt knives in her back from individuals she trusted, and stands tall in her beliefs. She represents a powerful force of strength, knowledge, and love. The muscular strength you see may have come from many sessions of sweat and lifting iron bars/plates, yet there is an internal strength you don’t see from a picture.

That strength has come from years of putting others first, holding babies, caring for those who may not deserve or appreciate it, handling life’s stress and loving every minute of the struggle life brings. That struggle makes us stronger individuals. It allows us to pick ourselves up when we don’t think we can, helps us to let friends assist us in times of need, and keeps us moving in a forward direction. It’s helps us to be a healthy role model for other adults and children alike.

That woman is Me. I pray that my children not only see my physical strength as this picture shows, but also recognize the internal strength which, even in times of weakness, still resides inside. If one day my children remember me as, “She was a strong woman who loved us with all she had and helped many” then I will be a happy Mother & left my mark in this world.
Strength is love, peace, and hard work.
Strength is Beautiful.

Photography by Joseph Harrison at Everyday Joy Photography.
To learn more about me, please visit www.YourFitness-411.com & find me on social media through that website.

Did I wear the right underwear?

October 1, 2014 / YourFitness-411 / Leave a comment

Could I do it? Would I be mentally strong enough? Are my lungs having a good day? Will my legs last?
Did I train hard enough? Did I wear the right underwear?

Yep…all thoughts as I drove myself to my 6^th half marathon race on Saturday morning. I had one goal in mind….. to set a new personal record (PR). I had been trying for almost 2 years to break the 2:10 mark (2 hours: 10 minutes) and had almost succumbed to the fact that maybe I should be happy with a 2:10 and count my blessings. But, the day before the race a very good friend of mine, Trisha, challenged me to beat her PR which was about 5 minutes faster than mine. Game On.

I usually have a couple adult beverages on Friday nights with some of my favorite people, but because of the race the next morning, I stayed in and tried to rest despite the butterflies in my belly. Saturday morning I got up, showered, shimmied my way into my running capris and sports bra, grabbed my inhaler, pre-workout drink, IPod Nano, and out the door I went to meet my running group called “Running Sole Mates.” Clever group name, huh??

After going back to the vehicle to get the pre-workout drink I had forgotten, and then using the bathroom for the 100^th time that morning, I met them under the clock as we do every year. We are a group of running misfits who LOVE the runner’s high and have become addicted to the pain. Then we headed to the start line, where I realized I had forgotten my hand held race bottle and keys sitting on the bench by the clock. I panicked…..but had no time to worry about it. I must focus.

The countdown began….. 5, 4, 3, 2, and 1….and we were off. The first 4 miles is a straight shot through downtown & then we start winding around parks & beautiful neighborhoods. My comfortable pace is a 10 minute mile, but my last few training runs weren’t going so well. I knew by mile 2 I was running under a 9:30pace. By mile 4 came and I was still holding strong. A dear friend tapped me on the shoulder and we chatted for about a half mile before she took off after her own PR. I stayed behind her for about a mile before losing her at a water stop.
Mile 5: My pace was 9:27.
Mile 6-8: A bit of a blur. I was working really hard to focus on my technique and find a fast paced song.
Mile 10: Pace had dropped to a 9:37. I was wondering if I could hold onto that pace for 3 more miles.
Mile 11: Can I stop yet please?? NO. But, I did slow my pace a bit. I ran into 3 very tall athletic guys wearing neon green T-shirts with their names on the back. They had a good pace & were having fun giving children high 5’s and chatting/being silly while they ran. I wondered how that must feel to have energy like that at mile 11. I knew I needed to stay with them and they kept me entertained.
Mile 12: OMG – I. CAN. DO. THIS. The dialogue in my head “Don’t slow down. You will be so pissed at yourself. If you slow down and are just a few seconds off you will have ruined all your hard work the past 12 miles. PUSH!!!” (Followed by a lot of prayers.)
Mile 13: Upon nearing mile 13, the crowd starts to get thick as you run into the stadium and to the finish line. This is the fun part. Let me paint the feeling…. Your lungs are tired, your legs are aching, you are thirsty, Salt is covering your body, you cannot feel all of your toes, and people are watching you. “Pull it together, Lisa…… Lead By Example!” was the reoccurring thought at this stage. Then there was a steep downward ramp into the stadium “Don’t fall, Don’t fall. Please God… don’t let me fall.”
Onto the red outer track of the outfield which runs all the way around and to home plate. That is a little over .10 of a mile. I was concerned about the clock…. So my pace picked up. I also saw a lady who was older and bigger than I who was about 20 feet in front of me. No way in hell was she going to beat me (did I mention I’m a bit competitive?)……and I sped past her. My body was aching, but the finish line was 150 feet away. I crossed the line, gave a fist pump, and immediately overwhelmed with emotion. I knew I had PR’d but not sure by how much!!!!
Now….. once you finish a race, they usher you through a line towards water, food, and your medals. I recognized no one, so made my way to the grass to sit down and stretch. While in child’s pose, my eyes may have leaked a little….not from the pain of my body but from the accomplishment I had just done ALL BY MYSELF. I DID IT!! Then….my phone started blowing up with texts from friends who were tracking me and saw my finish time. My friend, Drew, told me my time: 2:06:53. I beat my old time by 3+ minutes!! BOOM! That medal was a sweet keepsake.

The rest was surreal. I made my way up the stadium stairs to find my childhood friend, Drew waiting on me with a Gatorade. I may have cried, talked too fast, zoned out….. I’m not really sure!! My brain and body was tired and I zoned out with my chocolate milk. He walked with me to that bench under the clock and my water bottle with car key was still there!!!
As I was trying to clear my thoughts, more friends were coming up to me chatting about the race. Some set new records, others had a difficult race, but we ALL crossed the finish line!!

Did I mention we all do this because the ‘runner’s high’ is amazing?? Truly, it is. It’s a beautiful mix of body pain and mental jubilation! I had done it!!!! I had a new PR!!! I have yet to run down Trisha’s PR….. but that gives me a new goal. 🙂 Post run activities included food, fluids, ice bath, and rest! (Okay…. a couple pain pills too!) Recovery is VERY important….it will help you to feel much better by the next day! If you are unsure what to eat/drink…contact me and I will teach you.

This Sunday, I’m running another half marathon. This is the first time I will have ran 2 half marathons in consecutive weekends. I will then be considered a ‘half fanatic’ – just another title for us crazy runners.

Crazy we may be…….. but we are also mentally strong people who love pushing ourselves to see what our bodies can do. I challenge you to find out what your body can accomplish and how strong you are mentally. You never know how great you can be until you give it all you have.

** If you need some assistance accomplishing your fitness goals, I’d love to chat with you! You can reach me at Bashford.Lisa@yahoo.com or check out my website to find all my social media outlets!! www.YourFitness-411.com

Who is YourFitness-411? (A woman worth meeting!)

August 23, 2014 / YourFitness-411 / Leave a comment

I think it’s time you learn a little more about my personal journey so that you can understand how I got to where I am today.

I was a very active high school athlete. Back then, there were no ‘travel teams’ and coaches actually wanted you to participate in different sports to stay active (I still believe this is a good thing and am disappointed when children are told to focus on 1 sport at too young of an age). Don’t get me wrong…I understand in today’s world the importance of honing in on a sport and becoming good at it in order to make HS teams. I came from a small Ohio town where there were only about 10-15 girls trying out for the teams….so the chance of making it was fairly high.
I played volleyball, basketball, and softball. I was the starting setter for my Volleyball team (very successful team: State Champions 1992 and returned to state but lost 2004), starting varsity pitcher for the softball team all 4 years of HS, and a forward in basketball. I am still very active in Volleyball and have been playing for almost 26 years! I now play on co-ed indoor leagues even though it takes me longer to get off the floor after a dive. 😛
After high school, attended the University of Cincinnati and graduated as a Physical Therapist Assistant. I worked in Cincinnati, Ohio with TriHealth Pavilion who treated some of the Cincinnati Reds players.
It was the best job ever! (I was too young to realize that at the time).

I continued to stay very active and enjoyed my workouts. I’ve always had a ‘gymnast’ build and have learned to love it. I had a very good core region and once again…. Didn’t appreciate it in my 20’s!

At the age of 29, I became a Mom. My baby boy surprised me and decided to enter the world at 32 weeks (2 months early) and he lived in the NICU for 5 weeks. During those 5 weeks, I emotionally and physically went to hell. I sat by his ‘glass box’ staring at him for 5 weeks, watching the monitors and praying I would get to plan many birthday parties for him. He gave us many scares during those 5 weeks and the following couple of years were rough with him being ill often.

I rarely went home unless it was to sleep during the time he was in the NICU. I partially dislocated my hip during those 5 weeks and was on crutches. I was having an awful time. I drove past a Zestos ice cream shop going to and from the hospital and fell in love with their black raspberry smoothie. That ended up being a big mistake. I justified it because it seemed ‘healthier’ than other options at the time and I wasn’t eating normal food patterns. I came home after being in the hospital all day and ate whatever I could…. I was a train wreck, but kept telling myself I was ‘fine’ and could handle it, when I should have leaned on others for support.
Jacob came home from the hospital and within 1 week I was very ill with vertigo. That is when I Iost the hearing in my left ear for reasons the doctors cannot explain. I went through numerous tests to rule out brain tumors and such, and more doctor appointment trying to fix the problem. Seven cortisone shots in my ear drum later and no significant changes.
To this day, my hearing continues to decrease and I wear a hearing aid in my left ear.

Over the next couple of years I tried to lose weight but never got back to my 125-130lbs. in which I loved my body. I then suffered 2 miscarriages and the last one was diagnosed as a ‘partial molar pregnancy’ (http://www.webmd.com/baby/tc/molar-pregnancy-topic-overview) and I miscarried at 12 weeks. Once again…. Emotional overload. Losing a child is the most pain I can ever imagine. What do we do in times of emotional stress? We turn to food. So, there I was…. With more pregnancy weight on top of the 8-10 lbs. I didn’t lose from the first pregnancy. To top it off, my 2.5 year old son had a minor heart surgery to repair a structure. AAhhh!!! Six months after my second miscarriage, I was cleared to get pregnant again and so I did. Lydia was born at 38 weeks and a healthy baby girl!!

A few months after her birth, my sister in law told me she was going to run a 5K. I had thought about doing that also, but 3.1 miles seemed like a forever distance. I’m competitive and decided I could run it too, so I trained for about 10 weeks and ran my first race. I crossed the finish line at 34 minutes and my sister in law beat me…… did I mention she was pregnant? Yep, a pregnant woman beat me!!! That fueled my fire and here I am 6+ years later having ran 5 half marathons, 2 full marathons, and bunch of 5K & 10K races. I also was on a team of 12 for a Ragnar race which ran from Miami, FL to Key West in February. I LOVED it and am running an ULTRA Ragnar race (team of 6) this fall in Vegas.

Let me backtrack….. After that first 5K I decided to get fit. I was getting very short of breath with the running, so I went to the doctor. I was diagnosed with Asthma and EIB (Exercise Induced Bronchospams). I got treatment and my running became easier.

I saw a ‘Slim in 6’ infomercial while unloading the dishwasher one day and I decided to call and order it. I got bored with that after 4 weeks and needed more. My friend was a Team Beachbody coach and so I purchased P90X from her website. A few weeks later, I bought Shakeology in an effort to speed up my results and for nutrition reasons. I completed the program and my speed increased and I was down 12lbs. After 2 months of debating & praying, I became a Team Beachbody coach in October 2010. I purchased the Insanity program with my discount and completed it, which helped me to build a strong lower body base and drop another few pounds. Not knowing what to do after that…. I repeated the Insanity program again.

People took notice of my results and started purchasing the programs from me and that fueled my fire to be more than just a Team Beachbody coach but to actually train people. I started my own little company called “YourFitness-411.” I wanted a company that would allow me to focus on providing others with fitness information (411) that could help them without feeling as though I was only interested in ‘selling’ them a product. True coaching is so much more than helping them with the products!! Accountability and support are key to success and I knew I needed to offer that. Even with all my current clients, I still pride myself on the fact that I offer personalized assistance for people who come to me wanting help.
By the way…. I now own 15 of the Team Beachbody home programs! #AddictedtoHomeExercise

With my therapy knowledge, I was doing well, but we all know that food is the #1 problem, so I decided to get a nutrition education too. After MANY research papers and chapters studying, I passed my test and became an ISSA Specialist in Sports Nutrition in early 2013. I have now mentored many challenge groups and personally assist many towards weight loss and muscle building. I was also quoted in the “Max Sports &Fitness” – May 2014 issue regarding supplements for the athlete! I’ve helped people lose hundreds of pounds over the past 4 years and am very proud of my growing team of Team Beachbody coaches and their success not only regarding their own body, but also creating income.

Over these years, I have also written an essay on my life with EIB which I submitted to a competition and it made it to the top 10 in the country!! I almost won a dinner with my favorite athlete, Apollo Ohno, but I fell short on votes. Sigh….
I am proud to say that my work as a fitness coach has introduced me to people all over the world & I’ve built some amazing friendships. I am the coach for Shinedown’s drummer, Barry Kerch, and got to meet him backstage at a concert and hug the entire band! I still check in with him from time to time and am very proud of the band’s accomplishments. They used the Insanity program and it literally saved the lead singer’s life.

I still have about 10 lbs. I want to lose and I will. However, more importantly, I am a Mom who is leading by example for her kids. My kiddos know what a protein/carb/fat is and they are learning when to eat what to help them feel better during the day. I’m giving them information that they will use forever!! And….memories! They were able to watch me cross the line of my second marathon in Columbus, Ohio and I was overjoyed at seeing them post-race. They spent 5 hours chasing me around that course and were amazing troopers!

I’m thankful that I have the opportunity to affect lives in a positive manner and create opportunities for others. Thank you for believing in me and trusting me with your success!! Now…. Go make your own story! I can’t wait to hear it! (I only hope you’ll allow me to be a part of your journey!)

Please feel free to contact me at Bashford.Lisa@yahoo.com if you would like to discuss your fitness options or would like the supportive community of me and my team.
You can also find me on all social media outlets listed on my webiste: YourFitness-411.com

Are you saying ‘fat is beautiful’ because you can’t find the key to losing it?

May 16, 2014May 16, 2014 / YourFitness-411 / 2 Comments

I’ve been seeing a LOT of social media posts on how we should ‘accept our bodies’ and not worry about wrinkles, losing weight, sagging skin, etc. I’m calling it BS. Yep, I said it…… BS. It’s the excuses people are saying to themselves to help themselves deal with the fact that fighting for their own health is sometimes difficult, frustrating, exhausting, and not everyone can do it. “I’ve tried to lose weight, but I can’t …. so I’ll just love my body and say ‘fat is beautiful!”

Let me clarify — I believe in aging gracefully. Yet, I still color my hair, put makeup on, use wrinkle cream at night, stay up with trends, and wear supportive bras. I will age. We all will and we are! Whether you want to or not…. it’s going to happen. Honestly, many people grow more attractive as they age! Accepting that your skin will lose elasticity, gravity will take over, and a few pounds will creep on is fantastic and I applaud people who accept it!! (Smile lines and crows feet show a happy life, right?) So, if that’s what all those social media rants are in referring too…. I agree! If it’s referring to people who have suffered the pain of losing a limb, burned skin, scars from trauma, scars from removal of cancer….. I applaud those people too and those are battle wounds that you have earned!!
But, they aren’t.

Many of them are referring to weight. Saying that you accept being 50+ lbs over weight (And mind you, some of these are people that are morbidly obese)….. is NOT OK. We ALL struggle with our bodies – it could be extra skin around our belly buttons, the stretch marks from pregnancies, a flat butt, saggy arms, bird legs, or big belly. But, sagging skin, stretch marks, wrinkles…. they aren’t going to effect our life expectancy. Weight problems WILL!!
Would you click the ‘like’ button if someone posted “My extra fat is causing me to have diabetes and I’m getting my foot amputated next week! Yeah Me!” Would you think “good for them! It’s great that they accepted their extra pounds!” ?????
That’s kinda what’s happening.

People are ranting in these posts that today’s world is consumed with being ‘fit’ and losing weight. That there are people all over social media and infomercials ‘fat shaming’ others or constantly promoting weight loss programs. Well, maybe if 1 out of every 3 people weren’t overweight, then you wouldn’t see all that! It wouldn’t be in our faces all the time! Maybe if childhood obesity wasn’t at an all time high and people didn’t care… you wouldn’t see it all the time. Children are getting illnesses and disease that they should NOT be getting because of weight issues! Can you imagine a world where most people were a healthy ‘average’ weight and actually took care of their hearts vs. enable others and accept an early death?

Breast cancer awareness is everywhere too – clothing, tv, social media, etc. WHY? Because it’s killing us and being proactive saves lives! Do you hear people complaining about that?? (Shaking your head no?) Yet, there are complaints when the disease is in another form such as ‘fat.’ I just don’t understand.

I am NOT saying people need to have hard bodies and be a size 2. I am NOT saying that everyone needs to eat clean 100% and fit into skinny jeans. I am NOT saying that magazines need to have thin models and 6-pack abs on their pages. A few pounds overweight is one thing and it’s natural because our weight fluctuates, and I find no problems with that. I find NO PROBLEM with people who are overweight and trying to live healthier lifestyle! Many of my friends fit into that category and I myself should lose 8-10 more pounds! I’ve been on prednisone many times and gained the weight… but I’ve NEVER accepted it. I’ve worked very hard to take it off each time I’ve finished that round of treatment.

A friend recently told me “It’s okay to love yourself even though you may not be happy with your body” and I 100% agree because I am one of those people. Loving yourself and loving your body are not synonymous. She also said, “You don’t have to hate yourself as a person to admit that you dislike your body (or parts of it) and want to change it.” Once again… I agree. I’m thankful to have amazing friends and that we can have discussions like this without losing a friendship.

I am growing fatigued with the notion of folks who say, “I can’t lose weight, I’ve tried everything, so I’ve just learned to accept it.” That’s not learning to accept it because I guarantee you don’t think it’s beautiful when your doctor tells you he won’t replace your knee until you lose weight. Or, when the nurse is helping you roll side to side in a hospital bed to clean between the skin folds to prevent skin breakdown and infection. What you are ‘accepting’ is that you haven’t figured out what will unlock your body and create weight loss. There is a key for each of us! It may take many times of turning the lock to see which key fits, but there is one out there! I know it gets depressing, frustrating, annoying,& maddening. I myself have experienced it and have been on the journey with my clients. I’m FULLY aware of that side of weight loss. But, when it happens and you find even a little success…. it’s joyful. Pure joy to calculate the inches that have been lost and to see your ‘before’ picture compared to the current one!! And that joy makes it worthwhile.

Accept things that you cannot change….. find the courage to change the things you can…… and the wisdom to know the difference.

That Serenity prayer holds true for all things in life. The problem is…. many people can’t find the wisdom to know when to accept a healthy weight and when to fight for better. You do NOT need to fight the battle alone. As you know.. there are plenty of us on social media that will help you fight that battle. Be Better. Do Good. Pay it forward. Lead by example.

YOU are in control of Your Fitness! Let’s do something about it.
Be true to who you are – but ‘fat’ isn’t who someone ‘is.’ It’s tissue inside a body which comes and goes. Let it Go! (Did you really not expect a FROZEN reference in this blog?) 🙂

www.YourFitness-411.com

100% honesty about being a Team Beachbody coach on my team. 411 exposed.

May 11, 2014 / YourFitness-411 / Leave a comment

When I believe in something…. I throw 100% of myself into it. Whether it’s a child’s birthday party, the perfect Christmas gift, preparing for a race, running a fitness booth at an event, cyber coaching an accountability weight-loss group, or mentoring a group of people who have trusted me to teach them how to make an extra income by becoming a Team Beachbody coach on my team.

Sometimes, my 100% intimidates people. They feel that’s what they have to do also, and although I greatly appreciate that thought and the effort…it’s simply not true. My passion for helping others to learn more about health through proper food choices and exercise seeps out my pores. Is it a great thing or a fault? Probably a little of both. Don’t allow my passion to stop you from taking a leap of faith!

I want everyone to enjoy the perks of being a Team Beachbody coach on my team and helping others to get healthy! The more people I talk to, the more I hear people say “I don’t have time for it.” So, I feel it’s time to be 100% truthful and speak clearly about this gig that makes me an extra $1000+ a month which will continue to grow.
Here are some things you do NOT need in order to be a successful coach on TeamBelieve (my team’s name).

Age doesn’t matter unless you are younger than 18 years old.
It doesn’t matter what physical shape you are currently in. Waiting until you are ‘the right weight’ is a complete mistake. You may not get there anytime soon and others NEED to see your journey! Your journey is what helps others. You respect someone when you’ve seen the dedication, discipline, and struggles they are practicing in order to achieve those goals. Don’t use that excuse anymore.
More than 15 minutes a day.
Educated on food/fitness.
A lot of money.
Place to store products because you don’t store any! People place orders and the company does the rest for you!
A monthly order. To be a baseline coach, you do NOT need a monthly product order!
A lot of fitness loving friends (although it helps).
No evening ‘parties’ to host.

Let me explain. If you have social media – you have the ability to grow an amazing business and make extra money right at your fingertips. Thanks to social media, small businesses continue to grow and are very successful. All you need is 15 minutes a day thanks to social media. I will send you a checklist that I have created to help you if you only have 15 minutes a day. A quick email, a post on social media, answering a client’s questions (which there aren’t many) only takes a few minutes. You don’t need time, you need consistency. You don’t need to have an educational foundation in nutrition or fitness to do well at this business. Did you know that Tony Horton (Creator of the P90X workout line) never graduated from college? He went to college and did normal college things like drink beer and chase girls, but he never actually graduated. Thankfully, I have a nutrition background (which I acquired in 2013 specifically so I can help my team better) and have been a Physical Therapist Assist. For 17 years so I know quite a bit about weight-loss, muscle building, injury prevention, and rehabilitation of injury/surgery/disease. I’m also a runner, athlete, and have my own weight loss story >>> experience is the best teacher. As your upline sponsor, I will help you with your client’s questions, your questions, and educate you at the same time! Win/Win/Win! I’ve also purchased social media courses which have taught me quite a lot about social media/small businesses. Trial and error has taught me a lot too!! I’ll teach you everything I know!

Unlike other home businesses, you do NOT NEED a monthly order placed or a set amount of money made per month. All you need is $15.95. Let me repeat that in case you missed it…… All you need is $15.95. That is the price for owning your own business each month! You get 3 beautifully designed websites for only $15.95/month! If you have a friend that purchases the new 21DayFix challenge pack from your site, you earn $40. That means 2 months of your monthly fee is taken care of!

A basic coach gets the 25% discount and 25% commission just like the rest of us. Many people like to be a basic coach for the discount and option to make money if they choose to. Other coaches want to expand and see what income they can generate. I like either kind of coach on my team!
If you want to grow to the next status which is called an Emerald coach….all you need to do is sign up 2 coaches onto YOUR team! Once all 3 of you are ‘active’ (meaning you have accumulated 50 volume points either through your orders or a client’s orders), then you are an Emerald Coach! Emerald coaches get some amazing perks from Team Beachbody! You get a FREE client assigned to you almost weekly from the infomercial orders, you earn free prizes when you make success club, and you get to earn money with cycle bonuses ($14.00 per cycle). I’ll explain that when you get to that status! Just know that you can cycle numerous times in one day (I’m talking around 90x!)
I always send a little ‘Congratulations’ give to my coaches when they advance ranks too! You may be thinking…. “Yes, Lisa, but how hard is it to get 50 volume points?” One order of Shakeology is 90 points, so it’s pretty simple. All supplements and programs have volume points and it’s roughly $1.00/point as a coach. Coaches would get Shakeology for $97.50 whereas a non-coach has to pay $130 for 30 meals. There is a HUGE variety of energy drinks, recovery drinks, protein drinks, meal replacements, workout programs, workout equipment, vitamins, and much more to choose from!! And, did you realize I said that those volume points can come from a client too? So, if you have a client who purchased Shakeology, then you are qualified as an ‘active’ status and don’t need to worry about it! It’s great having a few reliable clients!

The various ranks of Team Beachbody coaches are:

Basic
Emerald
Ruby
Diamond
Star Diamond (I am currently a 1-Star Diamond coach)

Each rank has various perks and income opportunities. Many Emerald coaches are making more than Diamond coaches!! In my opinion, rank doesn’t matter as much as your income. You’d rather have a fat check than a lot of people clapping for you because you advanced in rank, right?

“But Lisa, I don’t want to be responsible for my customer’s or have the time to ‘coach’ people.” Do you know what I say to that?? “Awesome, because you can add your customer’s to one of my many facebook groups and I will coach them!!” The same goes for your new coaches too! Add them to my facebook group called ‘Team Believe’ and I will coach them for you!!
Seriously….. how could I make it more simple for you??

Being a Team Beachbody coach holds you responsible for your own weight-loss/fitness goals and allows you the opportunity to get a discount on quality products along with providing you the chance to make some extra spending cash! Best part is that there is no termination fee! I only ask that you give it at least 6 months so that you can let everyone know you are a coach and they can order from you! Plant the seed and wait for it to grow! If it’s not for you, simply quit. I won’t hold a grudge or take it personally. Even if it’s not for you….. ya know what? You still tried it and added a new chapter to your life of things you have tried! It’s a Win/Win!! I have a coach that stopped coaching & then came back to my team 1-2 years later and now she’s very successful! She just earned a FREE ticket to next year’s Team Beachbody convention in Vegas next year that’s worth $295!!!

I could go on and on about some of the Superstars on my personal team (not to mention Shinedown’s drummer, Barry Kerch). I have some coaches making more in 1 week than they make in 2 weeks at their normal 40 hour/week job! I have other coaches who simply want the discount and no interest in making money. Regardless, they are a part of a huge supportive fitness family that has a HEALTHY addiction! Amazing people from all over the country are bonding because of Team Beachbody. My team is growing….now is the time to join!

I’d love to hear your fears now that I’ve killed some of them for you. I love to put excuses out of their misery!! Join my team! Now is the time to hold yourself accountable, lose the weight, have a strong fitness family behind you, and make money for that summer vacation. Why are you hesitating??

Surprise me by going to www.beachbodycoach.com/LisaBashford and clicking the COACH button. I can’t wait to welcome you to Team Believe and get you started!!! That $32.50 savings on your monthly Shakeology is waiting for you!!!!
You can always contact me at: Bashford.Lisa@yahoo.com if you have more questions/concerns.

Calories are the sneaky creatures that cause our clothes to fit tighter….. why count them? Outsmart them!

April 15, 2014April 17, 2014 / YourFitness-411 / Leave a comment

Calories. Calories. Calories. Calories. Calories. Calories. Calories. Calories. Calories. Yes, your caloric intake is important….. but it’s not the ‘end all be all’ of weightloss, and it’s DEFINITELY not the answer for a healthy body!!! Listen…. If you calculated your caloric range to be 1300-1500 and adhere to that…. Good for You! Are you entering every food item into your smartphone & unable to eat dinner because you ate a big lunch? Maybe your body NEEDED that big lunch, hence why you were so hungry!! I could stick to that caloric range and eat cereal all day too! Have you ever thought about that? Just because you stay within a caloric range does NOT mean you are doing justice for your body. I pity your heart muscle…and well, all your muscles to be honest. It is true – there should be a deficit in the number of calories to create weight loss. But, strictly counting your calories isn’t the answer. There are MANY methods to eating that create weight loss. Have you heard of the ‘Zig Zag Method?’ I’ve taught it in a few of my challenge/accountability groups on facebook. Point being……. The same caloric intake every day is NOT good…… especially when you shoving your face with junk and don’t even know it!! Instead of ‘calories’ let’s focus on your NUTRITION and CHOICES! Have you eaten ANY fruit today??? How about a vegetable?? Did you include protein in that last snack/meal? Before I took nutrition courses, I would go the entire day and think….. “What vegetable did I eat today?” (And, no…..the tomato & wilted lettuce on your fast food burger doesn’t count). We go through our entire day eating and yet make TONS of food mistakes!! People don’t know how to feed their bodies!! Does any of the below points sound familiar?

We are addicted to ‘sweet’ foods (thank you, Mr. Food Companies)!
We think ‘low fat/low sugar’ is healthy.
We fear carbohydrates (South Beach Diet ruined us) because we don’t know the difference between a simple carb (bad) or a complex carb (good).
People don’t believe in ‘healthy fats’.
Our taste buds are too picky. (Teach them differently)
We eat too large of portion sizes (Would you like to supersize that for $1.00 extra?)
We eat too much at one sitting (‘I feel stuffed!’)
We grew up being told to ‘clean your plate.’
Soda (no need to say anything more)
We are told to watch caloric intake vs. food choices.
We have NO IDEA how to prepare fresh fruit/veggies.
We seem to think our plates must be FULL of 4+ different food items at each meal.
‘Gluten Free’ has taken on a life of its own. (Hellooo carbs and sodium: processed foods).
Pretty packaging at the store tricks you into thinking it’s healthy.
Laws are getting stricter, but food marketers can make dog feces seem healthy if they word it right (tricky bastards).

Here are some very basic rules to think about when preparing meals or eating.

-Would my Great Great Grandmother recognize the food item on my plate?

-The closer to nature, the better.

-Have a plate of fresh cut veggies at each meal.

-“Low Sugar/Low Fat” = Chemical Shit Storm

-Review your daily food intake…. Are you missing something? If Yes, eat it at dinner!

-Drink Water. It’s cheap & it’s good for you. End of story.

-Plan ahead. Meal prep is key. Even if it’s just thinking about what you are going to make for dinner.

-Make SURE there is a protein source at each meal/snack.

-Make sure your family meal has a protein and veggie/fruit at mealtime. Green Bean Casserole doesn’t count…. I’m talking steamed, roasted, raw, boiled.

-Your kids will live just fine if they don’t eat pasta & cereal 3+x/week.

-Just because YOU ate it as a kid & turned out just fine doesn’t mean they will! Today’s world and ingredients are far different than when we grew up! And….. who’s to say you turned out ‘just fine?’ You never know when diabetes, a colon disease, or worse is waiting around the corner. If you still have trouble eating well……. For goodness sake, try a healthy meal replacement. (Nope….slim fast is not one of them). I highly recommend Shakeology because it has super foods and is nutrient dense. Do you know what that means? It means, even if you screw up and don’t get all your vitamins/nutrients in for the day, it’s got you covered. You’ve seen me preaching about the new food/fitness program called the ’21 Day Fix.’ It will help you with ALL the problems above….. in as little as 3 weeks. Think you will starve? THINK AGAIN! It clearly lays out how many containers of which food group you should be eating each day. The book helps you figure out how many of each containers and that’s ALL you worry about. You won’t miss a single food group during the day, and you will learn portion control! You can still have chocolate too…… because I think it’s more of a habit than craving to say “I need something sweet’ after a meal. No Calorie Counting!! No Weight Watcher Points!! No weighing food! No strict food plans!! You can still eat at restaurants!! >>>>>>>Baseline price is $60 for the program!!! <<<<<< So…. To paraphrase = stop ‘thinking’ you are eating well and feeding your family well and simply learn the real truth! Stop obsessing about those pesky little calories!! If you eat ‘clean’ – you don’t need to worry about those numbers! Find me on social media and Say “HELLO!” (Click on the below words to find me!)

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Half Marathon…Piece of Cake! (More like stale bread – HARD)

April 14, 2014April 14, 2014 / YourFitness-411 / Leave a comment

This weekend I ran my very first SPRING half marathon! I’ve never ran a ‘spring’ half marathon because I’ve always been cautious of the weather and having to train long distance in the snow and ice is just not worth it to me. Of course I sign up for a spring half marathon this year and it was one of the worst winters in Indiana!!
Go figure! Therefore, all of my training was done on the treadmill. ~~Awesome!!~~ Kidding….it took a lot of mental strength!

This is my fourth overall half marathon. I was very concerned with how my race was going to turn out because of the treadmill training, weather, and constant rolling hills in Carmel, Indiana. I had no intentions of going for a great time until I was standing in the corrals listening to the National Anthem. (My pre-workout drink must have kicked in at that moment!) My first half (6.55 miles) of the marathon went exceptionally well!!! I was approximately three minutes ahead of schedule and super excited!!! Then…. all good things must come to an end, and I had some issues.
1.My skin started to chaff in different spots than normal (ouch).
2. My music player started playing Christmas songs (worst music ever to run to).
3. My energy drained.
4. My brain got bored.
After about 1-1/2 miles of this, my carb chews kicked in and I perked up.
However, damage had been done and I had lost those three minutes. I did not go into this race expecting to have a PR (Personal Record). However after the first 6 miles I knew it was an option, and I got really excited. The next 7 miles were filled with thoughts of ‘go, go, go’ and I felt like I was late for my own funeral!!

It’s a mental game one must play while running long distance. Just ask any runner….. we all have different strategies to get us through! Well, I ended the race 14 seconds shy of a new personal record. I was disappointed at first, however I now realize that I am proud of my time due to the time of year, treadmill training, the hills and my asthma. My lungs do NOT enjoy working harder to power up a hill!!
As fitness freaks, we abuse our bodies. We put it through some serious training and are hard-core during the race event. The race may have ended on Saturday, but my recovery continues well through Sunday. My lungs are tired, I’m coughing up junk, my skin is sore, and my feet/toes are blistered and bruised. My energy level is low, and I’m mentally worn out. What’s your point, Lisa?? >>> Just because you’ve accomplished a goal or your race or sporting event is over >>>> does NOT mean you stop taking care of your body!!!! I still went to church, attended my nephew’s birthday party, and I’m continuing to make sure I eat enough protein, complex carbohydrates, and fluids today so that I can heal and get back to my normal strength training workouts this week. I do not want to spend the next two days sore, tired, and grumpy because I cannot work out. Many of us like to work out hard but that also means we have to remember our bodies need to be taken care of especially as we age.
Lesson: Take care of your body, be proactive, and help it heal so that you can continue to stay active!! It’s worth it!!

What I do for recover: I make sure to take an ActiVit multivitamin, I drink ‘Rest & Recovery’ formula as a recovery drink (very important), 1 Shakeology meal today to ensure my body has enough nutrients to heal itself, lots of water, BioFreeze on the sore muscles, ice bath as needed, and sleep. I was able to take a 90 minute nap late this afternoon… just what the therapist (me) ordered!! 🙂

I really want to become a ‘Half Fanatic!’ That means running 2 half marathons within 2 weeks or 3 within 3 months. Unfortunately, my schedule isn’t going to allow me to get another one completed in the next 2 weeks. If I had unlimited travel funds, I could do it….. but that isn’t happening. So…. looks like the 3 month plan may be an option. 🙂
Be Active. Dream Big, Lead By Example.
Wishing you all the best for your fitness goals and treat the body well during recovery and always! — Lisa

If you are looking to lose weight >>> May I recommend the 21 Day Fix through Team Beachbody? It will TEACH you food portion sizes, clean eating, and some basic workouts for all levels!! No weighing your food. No counting calories. No strict diet plans. No magic pills. You will learn to feed your body and your family in a healthy manner!! And… as parents, it’s our job to teach our children proper nutrition!!! Contact me for more info. My ’21 DayFix’ challenge group starts April 24! HURRY! Bashford.Lisa@yahoo.com

I waited 6 months before I told anyone of my symptoms thanks to Fear.

March 15, 2014May 21, 2014 / YourFitness-411 / Leave a comment

Intermittent lower abdominal cramping, diarrhea, blood in stool, frequent trips to the bathroom……. I didn’t know what was causing this for almost 6 months and I was fearful of telling someone and finding out the truth. The symptoms were embarrassing and I didn’t want anyone to know. Thankfully, I wasn’t suffering from weight loss, so it wasn’t too obvious and I became real good at controlling ‘diarrhea’ – sounds crazy, but true!
Finally I blurted it out to a co-worker while we were working on our daily patient progress notes, “Do you ever have blood in your BM?” He looked at me and slowly said, “NO….. Do you?” Once I told him my symptoms had been occurring for 6 months, he strongly urged me to see a doctor. That was in 2003 and I made an appointment with my family physician that week. That appointment was awful. I was embarrassed and he wanted to do a rectal exam looking for a fissure. I refused and agreed to try more fiber in my diet. A week later when I was getting worse and fatigued, I called again and reluctantly allowed the exam. NO FISSURE. He then referred me to a GI doctor and I quickly had my first colonoscopy.
The colonoscopy revealed a disease called ‘Ulcerative Colitis.’ This was one of those days that my life forever changed. I was informed that I had a disease that would never truly go away. I would take meds the rest of my life and the goal was to remain in ‘remission’ or ‘symptom free.’ I also experienced my first introduction to prednisone, a drug that I quickly learned to love and hate. Love how it calms down the flare quickly; hate all the symptoms & how slow the weaning can be from the drug. I was young at that time (28 years old) and did some research, thought I had it all figured out and followed the Dr’s orders.
Then I had another flare-up the next year which meant more prednisone. Within 2 years, I had another colonoscopy and was on more prednisone. My bouts with Prednisone were 4-12 weeks in length and I cried every time I was told I’d have to take it.
Prednisone is a steroid. My symptoms are horrible on this drug:
achy joints
little sleep
jittery/wired
hungry/thirsty
water retention (especially in belly and face)
hot flashes
nightmares. My nightmares are always the same. I’m at a random person’s funeral and the cadaver sits up and stares at me. It’s horrible. I can’t sleep and when I do…. That is where my brain goes!

I had an argument with my first GI doctor after the second colonoscopy and more prednisone. He told me there were no other options for treatment. I actually woke up while they were taking a biopsy during a colonoscopy! OUCH! I didn’t know much about nutrition at that point, but was able to control the disease with meds and lower stress levels. (I’m a Type A personality….. decreased stress levels rarely occur!)
I switched doctors and am pleased with my current GI doctor. His goal is to keep me off prednisone and gives me a lot of freedom when it comes to my prednisone dosage and weaning. As a means of learning more about my body/disease, I received a certification through the ISSA as a ‘specialist in sports nutrition’ and that education greatly helps me with my disease, family nutrition, and assisting clients towards weight loss/muscle building. I have also spoken many times to a friend of mine who is a doctor and he helps me determine my next step. I have considered becoming part of a university study to find more treatment options.

Now-a-days, I control my colitis by limiting my gluten intake, exercising, proper fluids, meds, vitamins, and making sure to eat plenty of fruits/veggies. Many folks with GI disorders are malnourished, so it’s important to eat well. Also, green leafy veggies act as little scrubbers in the intestines. Great for most people, bad for those of us with ulcers in the intestines!! I have found that too much fiber makes my GI tract VERY angry VERY quickly! I’ve also found that artificial sweeteners make me bloat and look 5 months pregnant. Ain’t nobody got time for that!

Fast forward to the past few months —-> I had probably my worst flare up this past November while on vacation in Alabama. I struggled to walk along the beach, go on adventures with the kids, and eat. I was trying a new drug that was not working and my energy level was the lowest it had ever been. I had more energy after running marathons than I did in November! (Marathons aren’t great for colitis either…. But I’m NOT going to allow this disease to boss me around!) Needless to say, I went back on prednisone. I was told to start a more intense level of drugs, which I refused based on research and probability of skin cancer. I tightened the diet, focused on de-stressing, focused on my running/fitness, and was diligent about my daily meds. I had my 4^th colonoscopy in late February 2014. This week was the post-exam appointment. What would they tell me? Did the disease progress? Were the polyps cancerous? Do I need the more intense meds?

“Your colonoscopy revealed that the polyps were not harmful and your test results looked BETTER than they did in 2009! That’s not common, so whatever you are doing is working!”

Whoo-hoo!!! I was certain that last flare-up had ruined me!! Once again, my life proves that a healthy lifestyle involving better food choices (not perfect because I LOVE my PB M& M’s and tortilla chips) and exercise = a healthier mind, body, and soul. I’m embracing my body the older I get and I am fully aware that with age comes more health issues. I feel as though I am fighting hard against that though! My fitness level is better now than it was as an athlete in high school. I am educated on food and how it affects the body. I live with asthma and ulcerative colitis, yet I have accomplished marathons and running events that only a few people EVER attempt in their lifetimes. I continue to build muscle in my body. I don’t have the typical joint aches that many my age have after playing recreational sports or doing new activities.
The moral of my story?
Listen to your body and treat it well. Don’t be shy about your symptoms! Go to the doctor and get educated about your body and diagnosis! Just because you are diagnosed with an autoimmune disease (or anything else) does not mean that your active life has come to an end.! Learn how to stay active with the disease and when a doctor tells you that you should decrease your exercise without solid reasons….. tell him “Hell NO!” My asthma and GI doctor both understand that they are going to have to work with me vs. tell me what to do, because I am NOT slowing down. They and I work together to find solutions that I can live with and that benefit my body. That’s why I love them so! I have goals and children that need an active Mom & I love setting an example for others. I realize that my chance of Colon Cancer is higher than the average person and that I’m going to have more flare-ups in my lifetime. I’ll probably once again be on prednisone at some point and get frustrated with my swollen face. But for right now…. My colon looks better than in 2009! I couldn’t be more pleased!
Each person’s body responds to treatment differently and I am NOT a GI doctor. But, I listen to my body, read the research, experiment with food, pray for health, and stay active. If there is any way I can help you along the journey of Ulcerative Colitis, please contact me. I mentor many weight loss accountability/support groups via social media and have many clients who have found success. I’d be honored to help you too.
Find me on Facebook at: www.facebook.com/YourFitnessInfo
Find me on Instagram at: www.Instagram.com/YourFitness411

#21DayFix is the newest program from Team Beachbody. It teaches the person food portion control & proper eating habits along with 6 workouts that are 30 minutes in length!! Most people struggle with proper food intake….but this program is the first of it’s kind to help you with your food! No calorie counting, no weighing your food. If it fits in the containers, you eat it! Great results! Contact me if you want to try this program! It’s only $60! Bashford.Lisa@yahoo.com

2 things I’ve realized while on a liquid diet…

February 27, 2014 / YourFitness-411 / Leave a comment

I’ve been on a clear liquid diet for over 24 hours now. It’s been rough & I’ve wanted to cry at times….especially when I see the Peanut Butter jar. No Joke. Sigh……….

I’m having a medical test this morning called a colonoscopy. I have Ulcerative Colitis and therefore have this test every 3-5 years. It’s really not a tough procedure, although it sounds awful. The drugs they use to make you ‘silly’ make it much better. I’m very thankful for those drugs!!!

2 things I’ve realized during this journey:

1. Our society has a FOOD-FRENZY!!! We are ALL ABOUT FOOD!! I’m really hungry right now and almost every 2/3 social media posts are food related in some way. Commercials on TV, radio shows, facebook, Instagram, twitter, junk emails, and other people. The thought of ‘food’ surrounds us 24/7. And….it explains why many people have eating issues. When the thought of food is coming at you from every angle, it’s easy to succumb and start to believe that you are hungry or craving a certain food item. It’s not going to change…so I urge you to stay strong and listen to your BODY, not society.

2. I’m conscience of what I eat…. or at least I thought I was. I’ve caught myself resisting the urge to put food in my mouth all morning! Example: making the kids lunch. I almost ate a raspberry, piece of turkey that I cut up for my daughter, piece of tortilla, and apple slices. Apparently, I eat unconsciously nibble too! I wonder how many extra calories I eat in a day without realizing it. Hmmm…..
If I’m doing it, chances are -> you are doing it too!! I got a handle on eating the scraps from my children’s plates a couple years ago. Sounds nasty? I bet EVERY parent has done it at some time!! Eaten those last bites of mac & cheese, the crust from the sandwich, the left overs that the kids don’t want. Let me tell you something….. it’s OK to throw that food away. Take a lesson from Nike and “just do it.” The money value of that wasted food is not worth the destruction it causes mentally and physically to your body.

Isn’t this ironic? I choose to blog about a ‘food’ related topic when I am not allowed to eat! I urge you to simply be aware, folks!! Keep your EYES WIDE OPEN & eyes on the prize!!! That prize is a more fitness-focused YOU!!! Don’t succumb to society’s pressure to try that new bacon, cheese, onion ring, triple burger on a pretzel bun or to eat that entire bag of Peanut butter M& M’s because you aren’t paying attention and watching television. (Yes, I know that last one from experience. Oops).

Words to help you cross your finish line!!
* Focus
* Discipline
* Determined
* Body Awareness
* Resist

I believe in you!!!
Want to learn more about me and what I stand for/how I help people? My website will show you! www.YourFitness-411.com
Contact me & allow me to help you too!

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