BELIEVE

Yes… your story is important. Are you adding more chapters?

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WOW.  That’s all I can say through some very leaky eyes this afternoon.

My “Naughty Folks Eat Clean” Holiday accountability group started this week. 

We are on Day 2 and people are breaking out of their comfort zone & posting their heartfelt ‘journey/story.’   I NEVER get tired of reading how people gained the weight and how they are ready to take control of their body & fight for a better lifestyle.  It chokes me up every time.  It takes a real ‘vulnerability’ to confess that you didn’t take care of yourself, or that you were raised with parents who didn’t know how to teach you about food or help you to stay active.
My mission through my company is to not only help people lose weight through a personal support system so they feel safe & trust me…….. but also to educate folks so they can pass that information (411) onto others.  People helping People. 
As I told the group…. your story inspires others even when you don’t think it possibly could.  You NEVER know when that person who is ready to quit or having a REALLY low self esteem day may come across your story & they relate to you, making the sun shine in their world again.  Knowing there are others like yourself is key to success.  No one wants to feel alone…. and no one thrives when alone.  We all need the support of someone…  just a kind smile, an ear to listen, or someone to give you a high five when you conquered even the smallest of goals.  It’s ok if those things happen through cyber communities…… sometimes, it’s better. 
If you have a story to share…… share it with me.   
Your stories help me to relate to people in your situation and ultimately help me to coach others more effectively.  YourFitness-411 is about YOUR FITNESS and providing you with the 411 (Information) to achieve your goals and be a happier/healthier YOU. 
Bring happy tears to my eyes…. because when you share your story, you are embracing the past, letting it go, learning from it, and ready to move forward…….. to make a new story.  That’s beautiful to me. EYES WIDE OPEN…. & keep moving forward.  Keep adding more chapters to your story (journey)  = I know you want that ‘happy ending.’
Please say ‘HELLO’ to me on my facebook fan page!! 

I’d LOVE to know you are reading my blogs and taking a little somethin’ away from them.  I don’t like talking to myself!  🙂

“Small changes = big results”  – Allow me to help you…. lose weight, achieve a fitness goal, get stronger, or simply maintain your current body. 

Things you learn during Training for a Marathon. Top 10 List +1

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Apparently, I’m not good at writing on a regular basis.  I should have learned this when I tried to keep a diary as a teenager and a journal as an adult.  Writing consistently is not an easy task!

My big ideas of blogging regularly about my #marathonTraining2013 wasn’t very consistent.  In my head during my long runs, I’ve blogged weekly.  I had plenty of time to think about the blog and plan it out while running.  It was a nice distraction during some runs. Maybe that’s why I didn’t get around to actually writing…. because I had already done it in my head!!

Well… tonight I sit in a hotel room, eating some delish chocolates, drinking water, watching football, and feeling my eyelids get heavy.  Tomorrow is the BIG DAY!  It’s marathon time!!!!
Because I’m getting sleepy and I want to take advantage of this feeling before I get nervous and wake back up again, I’m going to jot down a few things that I’ve learned during the past 5 months of training.
1.  To the people who turn on your water sprinklers in the morning and they sprinkle water out onto the sidewalk…….. THANK YOU!  It’s a fun way to cool off while running and I love it.
2.  Hard acorns work as nice release techniques to the bottom of your feet when you step on them just right while running.
3.  You know your rapping loudly inappropriate lyrics when the lady across the street stands up to stare at you.
4.  Sometimes, you just need to lay in someone’s front yard and cry during a 14 mile run.  It’s ok – don’t call the EMS.  I’m just having a moment.
5.  Some of the best prayers happens when it’s just you and the path/road.  AMEN.
6.  When a friend passes away at the hands of someone else, and you are ready to burst into tears while running…… a nice little fawn crossing 20 feet in front of you makes it all better.  ❤
7.  Swallowing bugs is just giving you more protein, right?
8.  You learn where to put LOTS of Vaseline to keep the skin from chaffing or blistering….. esp. in embarrassing areas!
9.  Having a school bus of teenagers drive past hollering at you makes your form get drastically better.
10.  People making right hand turns need to PAY ATTENTION TO PEDESTRIANS!!!!!
11.  I know that my left foot needs to hit the ground 80 times = .10 of a mile.  (Which means 800 = one mile)

After tomorrow, I hope to have a list of things that you see/experience during a MARATHON!!!  🙂

My eyes are closing…… praying for swift legs, strong mind, and efficient lungs.
Running for those hurt in the Boston Marathon, for my kids, for my personal goals and to inspire others.
Sweet Dreams!!  zzzzz…………

Knowing When To Eat What

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Before you eat, ask yourself “What am I going to do for the next 3 hours?” 
That will help you decide which foods are best for your body in the immediate future.
Foods effect our bodies differently, so listen to your body, learn its cues, and follow its lead!If you are going to workout…… you will want to choose some healthy carbs. (Not candy, chips, high fat foods, or foods with white flour/sugar).  Honestly, grains work awesome.  Before I run more than 5 miles….I ALWAYS have 2 pieces of whole grain toast with PB and honey…. sometimes sliced bananas on top. It provides sustained energy for a long run.  It provides my liver with glycogen so that my body uses that for energy instead of protein.  YOU DO NOT want your body using protein for energy…..this means that it’s using muscle.  YOU WORK HARD FOR THAT MUSCLE.
For hard, long workouts….. you want your body to use CARBS/GLYCOGEN.  (I could talk about this forever and if you are interested, let me know and I will go …on).

If you are going to sit at your desk….. carbs (think pasta, breads, crackers) will make you fatigued.  Don’t fall into this trap!  You will want more protein, dairy, fruit to help keep you awake and alert.  Don’t ramp up your blood sugar with candy and soda, crackers or fruit juices!  You will pay for it later with a big ol’ sleepy crash! (And, protein should be a part of every meal/snack).

If you are going to sleep – think protein, easily digested healthy carbs, warm calming drinks……… junk/sugar won’t let the body rest because it will pump up your blood sugar.  Skip the ice cream and sugary cereal.

Post workout – you want protein & carbs.  A nice little mix of protein to rebuild the muscle and heal it, while carbs replenish what your liver used for energy.  If you are working out hard and feeling sluggish, have a headache, or nauseous all day……chances are it’s because you aren’t eating enough or the right foods to restore your system.  Possibly dehydrated too!

Remember:  You aren’t eating enough to keep you full ALL DAY.  You are only eating enough to fill your belly for the next 2-4 hours until the next meal/snack.  (Another reason why a healthy meal replacement like Shakeology is worthy!  It’s super healthy, fights cravings, aids in digestion/regulation, and keeps the body full for 2-4 hours.  Shameless plug, I know.)

Pack healthy snacks in the car, your purse, and at work so that if you start to get hungry, you have good options.  Hunger is often disguised as thirst; so try drinking water when you feel as though you are ‘hungry.’  You may simply be dehydrated!Follow me on Facebook so that you see a little of me each day! >>  www.Facebook.com/YourFitnessInfo 

Have questions about Shakeology?  I’ve been using it for 3 years!  Ask away….. Bashford.Lisa@yahoo.com

My first H.E.A.P. 8 (Healthy Eating Accountability Program 8 day Challenge) is coming to an end and it’s been a success!!  I look forward to mentoring another one!  Be the first to know by finding me on social media.  Limited Availability so that I can offer personal assistance. 

It’s fun to be a lady!

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It's fun to be a lady!

It’s a ‘no ponytail, no gym clothes, no sports bra, no gym shoes’ kinda night for this fitness coach!!

I enjoyed being able to get all dressed up (sparkly heels too) and have a glorious ‘adult only’ meal!

Lemon Basil Martini? – Yes Please!
Oysters on the half shell appetizer – Yes Please!!

My personal journey towards a fit lifestyle. **BELIEVE**

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Lisa mug shot

As a child… I was always active and had a ‘gymnast’ build.  I was an athlete….. Who am I kidding…? I am still an athlete!

I participated in sports year round….and tended to lean towards team sports.  I was the starting volleyball setter and softball pitcher in high school.  I have won many awards and set records, yet I was NEVER the smallest on the team.  I was a muscular 125 as a senior….and I loved it.  That body was rockin!

Then, I left the safe zone of high school and went to college. I had 2 colleges ask me to try out for their volleyball team, but they didn’t have the degree I wanted.  So, I studied physical therapy assisting at the University of Cincinnati.  After the first college quarter, I pulled my act together and was a good student.  I graduated with a 4.0 GPA.  However, that first year of college was not pretty.  I am from a small country town in Ohio.  I graduated with 49 people and I knew most of their parents.  People knew my name (from a large family & sports) and I was very comfortable, but really wanted to leave that little town.  College was my opportunity, and I didn’t waste any time throwing myself into big city life.  My new found independence also included making my own meals…. or, ordering them.  Pizza and Chinese carry out were popular among dorm life (I think we kept “Red Pepper” Chinese restaurant in business)!  I never drank in high school, but I quickly learned that I loved the taste of “Boone’s Farm Strawberry Hill” – cheap alcohol.  I didn’t gain the freshman 15 because I cont. to stay active with exercise and playing Volleyball on intramural teams.  However, my body did change in college.  My breasts decided to start growing & my metabolism slowed and I went up a size.

Post college, I joined a gym and got fit again.  I wanted my therapy patients to respect me and believe in me, and I felt like if I was young & overweight, then they would wonder why I didn’t exercise like I was asking them to do.  I remember doing a kickboxing workout and seeing my abs. I was about 22 years old.  I LOVE defined abs!!

Then, I met a boy, moved to Fort Wayne, got married, and my life changed yet again.  I was making meals for 2 of us on a budget while working long hours as a therapist (12 hour days).  We ate out often.  The bartender at Applebee’s knew our drink order when we walked into the door!  Because of my age, my metabolism was still clicking away (mid-late 20’s) and I was still working out at the gym, although I always felt a little lost…. as in ‘Well, what do I do next?  I did the treadmill and elliptical… guess I should lift some weights….. But I don’t want people to think I’m an idiot because I’m doing it wrong.” (Sound familiar??)

At 29 years old, I was blessed with a baby.  My son was a preemie, born at 32 weeks.  I spent my days sitting beside his tiny glass incubator, watching the machines that monitored his body temp, heart rate, breathing….. And prayed they kept moving.  It was rough… I won’t lie.  My body went through some horrible stress problems…..it was ugly.  I wasn’t eating well at all and would make myself feel better by getting a black raspberry smoothie from Zesto’s on the way home from the hospital…. at least 4-5x/week.  I thought…. “I need the calories and its milk/berries, so I’m doing something good.”    (OMG!)

Over the next 3 years, I suffered 2 miscarriages and had gained 15lbs.  I belonged to a local gym, however my son always cried and my name was announced on the loud speaker to please come get him within 15 minutes of getting on cardio equipmemt. I soon quit the gym.  I pushed the stroller 2 miles almost daily and did some home workouts, and did exercises with my patients to lose some of the baby weight.   Almost 3 years later, I got pregnant for a fourth time.  Once again, symptoms of miscarriage & high risk pregnancy wreaked havoc on me.  My highest weight was about 175lbs when pregnant.  My daughter was born at 38 weeks and very healthy!!  That’s it… we were blessed with two and I was content.  Now that I had my family and was done having babies….it was time to get that rockin’ body back!!  I started running because my SIL wanted to run a 5K.  It was a perfect time for me to run with her & I didn’t want her to beat me.  She still beat me… and she was in her first trimester of pregnancy at that time!!  AAh… embarrassing!  That led to me wanting to become a stronger runner.  I realized that ‘speed’ wasn’t my thing…however,  ‘endurance’ was, so I focused on that and am now a marathon runner.  I will be running another marathon next month!

Running alone will not cause much weight loss.  I needed something to help me with my diet as a full time Mom and part time therapist.  I needed a structured exercise/strengthening program too & didn’t want to join the gym.  My friend was a Team Beachbody coach, and so I tried the ‘Slim in 6’ program, and got bored.  I wanted more, but didn’t want to pay full price, so I became a Team Beachbody coach!  Helloooo discount!!!  I then completed the P90X program, which led me to the Insanity program.  During this time, I did a timed mile run each week and my speed was increasing…. Without actually running!
I began drinking Shakeology and lost 10 pounds with P90X, but more importantly, gained back my muscle!!  Insanity helped me to lose another 5lbs. and I felt great.  More energy, better patience with the kids because my frustrations were being put to use during a workout, mentally I felt better, and I wanted to shout it from the rooftops!!  I decided at that time to ‘pay it forward’ and share my journey with others.  People believed in me; realizing I was a typical Mom & if I could do it, others could too.  So, I went big and started my own company that I use as an umbrella for all the other fitness/nutrition work I do…it’s called “YourFitness-411.”  Have you heard of it?  (coy smile)  I have about 40 coaches on my team at this time and we are always looking to grow.  These people have some AMAZING s journeys that will inspire even the couch potatoes who get tired walking to the mailbox!  I’m excited about the diversity of people on my team & how truly inspiring/caring they are for others.  It makes my heart smile to think about them and see what a difference they are making in people’s lives, but more importantly… in their OWN life.

I decided that if I wanted people to trust me and choose ME over all the other Team Beachbody coaches, I needed to have a great team & I needed to be a successful leader.  I already had the therapist degree under my belt which was marketable, but I needed more and becoming a personal trainer didn’t interest me too much.  Therefore, a friend whom I met through Team Beachbody and I took online courses together through the ISSA to become specialists in sports nutrition.  Writing those papers and doing that research ate up a lot of my time & created sleep loss/frustrations!  Thank goodness running helps my brain/emotions in tact!  During all this, I completed my first marathon….and quickly added that to my resume.  Who wouldn’t want a coach who has her own company, nutrition certification, therapist degree to assist with injuries and muscle building/body knowledge, has experience in weight loss, has people with AMAZING personal journeys on her coaching staff/team, and is completing marathons?  #LeadByExample

I still have 10-15 pounds I want to lose!!  I’m still on my journey!!  And I’m ok with that. I’m built like a rock….I do not feel as though I look like other women who are my weight and I’m proud of what my body can accomplish.  Did I mention I ran 20 miles recently and my only pain is a little ITBand tendonitis and mild quad muscle soreness??
I’m not going to allow that weight goal to stop me from accomplishing other fitness goals or helping others.  I know that once this marathon is over (all this running does NOT create much weight loss, don’t let anyone fool you) that I will lose the weight because I will be doing much more strength training.
Now, you know my journey.  You know more about me as a person, and not just a cyber-fitness coach.

Did you also know that my favorite word in the dictionary is ‘BELIEVE?’  It represents many things for me and makes me smile when I read it.  I believe in each person on my coaching team and my clients.  I believe there is a greatness inside each one of us.  Thank you for believing in me!  I believe in you too!  Question is:  Do you BELIEVE in yourself?

For more information on my company, how to join my team, & where to follow me on social media – Click **HERE** YourFitness-411

Facebook.  I <3 it.  I hate it.  But it’s helping to end Obesity.

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Facebook.  I ❤ it.  I hate it.  It sucks me in & yet it’s my best marketing tool for my Fitness Biz.  All those emoticons, the slang, the appropriate, the helpful posts, the inappropriate posts, the drama, watching someone have a melt down, and then others celebrate their child’s success; it’s the world we live in these days.  My business page, facebook.com/YourFitnessInfo is a way for me to not only market myself, but allows the person following me to get a glimpse into my life and struggles as  Mom trying to stay fit and accomplish fitness related goals. The main thing I want people to get from my facebook biz page, is a better understanding of their body, how it works, and how to treat it well so that they get the MOST benefit from a healthy life/body.  The more people I reach, the more I can educate.  And…I truly believe that ‘Education is Key.’  When you are educated, you can make better choices, feed your body the way it needs, and participate in life, vs. sitting on the sidelines and just watching.  Many people just watch.  They have no idea what to buy at the grocery, let alone how to make a healthy meal.  They grew up in a home where mashed potatoes, gravy, and noodles was a staple.  (I did too!!)  But listen…..those ‘days’ are long gone.  Kids were active then and fruits had more nutrition than they do these days.  Now, kids play hand held games, rarely use the imagination, being outside is bothersome when they can chill in a cool, air controlled house, and they eat POORLY!  Constant snacks of chips, crackers, granola bars, and MAYBE a piece of fruit.  (I can feel myself getting onto a soap box, and I don’t want to do that….. for now).

Where was I?  Oh….that’s right, education.

I enjoy simply teaching the reader a little more about carbs/protein/fat intake on a daily basis or how to modify exercises so they have no excuses.  It’s my thing and I love it.  I always say, “Simple changes = big results” and to ‘BELIEVE‘ in the journey. (I even had orange wristbands made to give people with the word ‘BELIEVE’ on it as a way to say focused!)
Sometimes, on my facebook page, I have to show some tough love, and other times I get to have fun with slightly inappropriate posts.  (Relax, nothing too bad!)  But, I posted something the other day that I believe more people should read.  It’s a hard truth and people need to realize that Obesity is a growing trend.  It saddens me because there is no need for it.  No need for adult men to look 7 months pregnant, women to have a waist line as big as a hula-hoop or children unable play outdoors because they get tired too easily.  I feel it important to share this site with you and allow you read it too. If it can help just ONE person, then I am a happy lady!! It’s written by a doctor and is titled “FAT CITY – what can stop Obesity.”
www.themonthly.com.au/issue/2013/march/1361848247/karen-hitchcock/fat-city

fat city pic  >>>> If you would like me to help you out with some tips and techniques for weight loss, don’t hesitate to contact me.  I hope you will check out my facebook business page & hopefully you will walk away with the ability to stay disciplined, try a healthy new recipe or exercise, and BELIEVE in your journey.  I’m just a simple Mom of 2, living in Indiana, who still has about 10 pounds to lose….so I am there with you!  However, I focus daily on healthy choices and have NOT allowed anything to stop me from my fitness goals such as completing a marathon, getting strong muscles, or staying active even as I get closer to the big 40. I am a physical therapist assistant, Team Beachbody fitness coach, and VERY soon to be a certified sports nutritionist.   I know the struggles….. I live them…… and I have a passion to help you Beat the Trend of Obesity.  You can be my client, or join my business team for more accountability.  Either way….. make the choice and start your journey today.