YourFitnessInfo

The million dollar question…

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“What if I squeezed myself into any shape
And I still don’t fit?
What if I bend myself so much that I break
And I can’t mend it?
What if I burn so bright that the fire goes out
And I can’t stay lit?
What’s the point in it?
I could get good at crying crocodiles tears
Just to get along.
I could carry on telling you what you wanna hear
Till my voice is gone.
But if I finally get to the place that I think is home
And I don’t belong.
What’s the point in it, where’s the benefit
When I’m gaining all but I’m losing it?”
—————————————————————————————————————————

This is a powerful song by Natasha Bedingfield that has helped me through many tough situations in my life. A friend introduced me to this song years ago….and it makes me re-evaluate my choices and thoughts and helps to re-direct my mind to stay on the path I want to be on.

For the first time in a very long time…..I’ve found myself in an unwarranted emotional situation. The details aren’t important….but the emotional rampage my mind & soul have been going through is taking a toll on my daily routine. I haven’t experienced this emotional roller-coaster since beginning my fitness journey about 5 years ago.

gym - emotionsAs a coach, when people tell me they have fallen off the fitness train because of a tough situation….whether it be a death in the family, house fire, divorce, ill parent, loss of job, or just life in general —— I would respond with “Exercise increases your mood and helps to beat stress – you can do this!” And I still believe that and stand by those words.
Honestly…… that’s why I do a lot of running. I started running because I found the therapeutic aspect of it to be attractive. I felt better, I looked better, it was time to myself, I could work out my problems and pray during those long miles. The endorphin rush after a long run was powerful (Either that or I was just too damn tired to care after a long run!) But, it’s well known that running is a natural antidepressant, and I found that to be true. It helped me beat the stresses of being a Mother, Sister, Daughter, Wife…….and allowed me to focus on ME.

I tell you this because the past 10 days have been absolutely insane in my world. New information about health and relationships have left me feeling lost and broken.
Because of this, I have missed many workouts this week and lost my appetite. That alone speaks volumes because I love to exercise!!  I’ve gotten my workout clothes on, drank pre-workout beverage, and just couldn’t do it. The thought of food made me want to vomit and I wasn’t hungry. Can you relate to this?? I surely cannot be the only one!
As a therapist and nutritionist, I KNOW my choices were not healthy or helping me to heal in any shape or form mentally, emotionally, or physically.

The million dollar question I get asked is = “If I don’t feel like it, how do I do it?”
That’s a pretty general question and I typically say….. “You just do it. Dig deep and tell me when the workout is completed because I cannot wait to hear how it went and how you feel after!”

But there’s a difference between that question and “When you don’t emotionally feel well and can’t find the motivation from within, how do you do it??”

This is a question I will now be answering differently. I’m learning from experience the deep gut feeling where you REALLY don’t want to (or just can’t) from emotions. I’m not sure all the answers and because it’s not a black/white problem with black/white answers……..it’s going to be different for everyone.  I will be able to pull from my experience and understand my clients better!  And….that will continue to make me a coach worthy of helping others because I can relate on many levels and am very realistic to today’s busy family lifestyles.

I used to find motivation in my Instagram feed because it is filled with workout pics and bodies getting stronger. That’s all it used to take to make me think, “Hell, if they can do it then so can I!!”
But…. My mind has been saying this week,  “Good for them….. Screw it.”  (Once again, I know some of you are relating to me!)

I have missed about 4 workouts this week and that is 4 too many. The workouts I have done are only 2-3 miles at a time on the treadmill in my basement and half-assed. I have lost 4-5 lbs. and I am NOT happy about it (even though my goal is a total of 10 more).

What’s my point to all this?? Just to let you know experience is teaching me to be a better fitness/health coach and showing you that life happens to all of us. Stress and heartache happen to everyone, no one is superhuman.

Today’s Goal: I WILL actually go to the gym today and get a workout in which includes cardio and weights. That FREE tanning bed is sounding pretty nice right now too!

love myself enough to exercise

I know I am strong enough to get through this, although there’s a little voice in my head questioning it. It’s not pretty, but I have some amazing friends that support me and my faith is a blessing. I truly believe everything happens for a reason…and right now that reason is something only God knows. But, if I’m not going to help myself, I cannot complain about it either.
I’m learning to not allow negativity (situations and people) stop me from doing what I love to do.

——————————————————————————————————————————

“Don’t wanna end up like pirate bones
What I thought was treasures is just a pile of stones.
I might have to judge it, better be lying alone
Pirate bones.
If I forfeit my soul it ain’t worth having.
If it’s something I stole, it ain’t worth having.
It’s not worth that much to me
If losing out is what it means
This way means shallow victory
Is empty, empty.
It’s just not worth the prize
It’s only a fool’s paradise
If it’s draining every drop of lies
Till I’m dry, lie, pirate bones.”

Natasha Bedingfield – Pirate Bones

If you are struggling with your weight, food, or exercise routine…. I urge you to contact me.
I’m a fitness challenge Specialist and love it!  30 minute workouts, nutrition plan, shopping list, motivation, support group ………everything you need to see positive changes.  Find me & send me a message at www.facebook.com/YourFItnessInfo

You get mad, you get strong, wipe your hands, shake it off…then stand.

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“Cause when push comes to shove,
You taste what you’re made of.
You might bend till you break
Cause it’s all you can take.
On your knees you look up
Decide you’ve had enough.
You get mad, you get strong
Wipe your hands, shake it off
Then you stand, then you stand!!

Ever feel like you have NO support from those who are supposed to have your back?  Yep…. me too.  That happened this week…… but someone recently told me that it’s your FRIENDS who will support you the most and stand up for you.  So, build a strong friend network of about 2-4 tight friendships and have each other’s backs.
I hear often from friends and clients that their own families don’t support their weight loss efforts and it brings them down.  I had one lady tell me that her Mother always said, “You look great, honey!” even though she was 75+ pounds overweight.  Was her Mom trying to keep her fat?  I sure hope not.  Instead, I believe it was her Mother’s way of trying to build her confidence.  Unfortunately, I believe she went the wrong way about it, because she could have added, “But I know you want to lose weight, and it would be better for your health.”  Sometimes, just a few small words make all the difference.

Another man I worked with said that his family were all overweight and he felt as though they were sabotaging him by always trying to get him to make poor food choices at parties.  “Hey Jimmy, you’ve been good and lost 10 pounds, have a piece of cake!  One piece won’t hurt you!”  >>>  Have you heard THAT one before??  YES???

Actually, that’s VERY hurtful to the person who is trying to get healthy.  Why try to ‘get them to eat’ a piece of junk?  Is it to make themselves feel better about their own laziness??  (I think we are onto something with that one!) 
Actually, when a person has been eating clean and enjoying the benefits, often times “one piece of cake/pizza” will hurt them and make their stomach upset.
So, why do we do this to each other?  Why do the people who are supposed to be the closest to us…. leave us out of family dinners, try to get us to ‘eat’ unhealthy foods, aren’t excited about our endeavors regarding our own health or even running a successful business??
I can’t answer that question, but I can tell you to stop trying so hard.  Those aren’t the people who ‘have your back.’  Sure, they will be there in a time of crises, but on the day to day situations…… if you don’t feel supported by them and they aren’t lifting you up and helping you to succeed……then you need to re-evaluate how much you want them to participate in your life.  Find people who empower you, who make you feel successful, who lift you up when you are down….people who ‘have your back.’

So, the next time you are feeling as if you have no one in your corner… if you are my client or friend, just know that you have me.  I may give you tough love, but it’s only because I have a keen 6th sense and you probably need it.  Don’t write off those other folks, but there’s no need to try to explain something they aren’t attempting to understand.  Just find others who ‘get’ it.  Your life will be so much better for it and less drama/disappointment.

If your goal is fit, healthy, and to weigh less, but you feel you have no support and have fallen off the wagon, YourFitness-411 is here to help.  I pride myself on giving others personal attention to get them started on the right path and then nudge them as needed.
I had a rough week on a few levels ….and then my 14 mile run was horribly long & painful.  I felt broken and doubted my abilities to complete another marathon.  Today’s 7 mile run wasn’t fun either.  But, thanks to supportive running friends, I was reminded that “The bad runs are the best teachers.”  I truly have amazing people from all over the world picking me up when I need it and I’m back to feeling as though I can do this.  Yes, thanks to Team Beachbody, I can say… ‘world.‘
“Everytime you get up
And get back in the race
One more small piece of you
Starts to fall into place.”

Rascal Flatts has it right…… it’s the song that I quoted in the beginning, that I must quote in the end.  I got back up….and I’m back in the race…. and through this past week I’ve learned how strong I really am and who I can lean on.  It’s all falling into place. I hope you can do the same.

(the song is called STAND, by Rascal Flatts)

OBESITY – such an ugly word.

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The term ‘obesity’ is an excess proportion of total body fat.  “Morbid obesity” means that a person is either 50%-100% over normal weight, more than 100 pounds over normal weight, has a BMI of 40 or higher, or is sufficiently overweight to severely interfere with health or normal function.  There are many reasons as to why/how people become obese.  One of the most obvious causes of obesity is simply overeating. When you eat more food than the body requires then the excess is stored as fat. This can occur by eating too much or eating foods that are high in fat and calories. 

Other common causes for a person being obese are age, gender, genetics, environmental factors, physical inactivity, illness, psychological factors, and medications.

When it comes to my scope of practice, environmental factors and physical inactivity play a significant role. Environmental factors include lifestyle behaviors such as what a person eats and how active they are.  Physical activity or inactivity is self-explanatory.  Active individuals require more calories than less active ones to maintain their weight. Additionally, physical activity tends to decrease appetite in obese individuals while increasing the body’s ability to preferentially metabolize fat as an energy source. Much of the increase in obesity in the last 20 years is thought to have resulted from the decreased level of daily physical activity.  For those individuals struggling with these causes of obesity, the treatment I would recommend would be to educate yourself on proper food choices and exercise regimens that suit your lifestyle and personality.  Then, incorporate what you have learned into your daily life.  Some important factors would be proper water intake, carb/protein/fat intake, food proportions, limiting the processed ‘unhealthy’ carbs and replacing them with better choices of foods, knowing the proper caloric intake for your body and activity level, and of course, beginning an exercise program that you can maintain.  Too many individuals find excuses as to why they cannot make healthier choices and stick with them, so I would also recommend an accountability group or workout partner and help to hold one another accountable to a healthier lifestyle. 
For those causes of obesity which are outside of my scope of practice, I would recommend proper treatment by a medical professional.  Some of those treatment options are gastric bypass surgery, stomach size reduction, prescription weight loss medication, and behavioral changes (support groups/counseling).  These options are to be used after a healthy effort has been given to weight loss programs which include diet, exercise, and accountability. 

I am convinced that with better food choices and exercise, other common causes of obesity such as age, genetics, and illness can be controlled too.  Many illnesses such as diabetes can be controlled with diet and exercise, and then the person may be able to decrease their medication per physician.  I believe that our food choices can be what make us ill as well as what can heal the body.  The number one way to combat obesity is education.  To educate the individual on obesity, the cause of their obesity, and then to seek the right treatment to help them lose the weight and become a healthy weight. 
If you are ‘obese’ and looking for some personal assistance, contact me.  Even if you have just a few pounds to lose.  Gaining control of your body, your cravings, and your life will create joy, satisfaction, & you will be a role model for others. 
I can’t help if you don’t ask.  I have access to hundreds of home workouts and nutritionals to help you along in your journey.  Simple changes = big results.  *BELIEVE*
Email me at Bashford.lisa@yahoo.com or learn more about me at www.YourFitness-411.com