clean eating

“But, getting fit and healthy is expensive!”

/ YourFitness-411 / Leave a comment

187743878185781056_3kP4SblL_b“I want to lose weight and focus on my health, but it’s so expensive!! I can’t justify buying Shakeology or a home workout,”

I hear this often…..and I promise you CAN afford it!!
It’s worth EVERY SINGLE DIME.
Why? Because the support you get from ME for as long as you need is worth it!! I’m educated and have experience to help you. Along with the fact that you are making your body healthier every single day…. WORTH IT.

If you break a bone or get diagnosed with a disease (autoimmune disease in my case: Ulcerative Colitis)…. you will heal faster and it will knock you down LESS if you take care of yourself!! And let’s face it…… too many people don’t know how to properly take care of themselves. Let me tell you…. I’ve seen some awful food journals that people think are healthy. #Cringe
cropped-lisas-phone-early-may2014-428.png

Here are some thoughts:

  • Put it on your Christmas list and send those people to me. www.facebook.com/YourFitnessInfo
  •  It is an investment in your health… Along with 30 days worth of one meal a day. You’d spend that on food alone!! Might as well be something healthy and good for you! You’ll stop buying the junk snacks because you won’t want them anymore!! Money Saved.
  • A challenge pack is the same price as a couple new outfits which only cover the parts of your body you don’t like. If you worked out and used shakeology to help with nutrition and calorie intake- you could fit into your ‘skinny clothes’ and it would be like a new wardrobe!
  • They are expensive, that doesn’t mean it’s not worth it!!! Buying a house is expensive but that doesn’t mean I don’t think it’s a good investment!!
  • I’m FREE. I’ll help you tweak the program!! And… if you fear committing to a ‘program’…. Don’t!! Use the workouts here and there to add to your fitness! Same with Shakeology! Put it in your cupboard and it’s a healthy meal anytime you want it!
  • You are a grown up. You can afford to take care of yourself and make ONE purchase for YOU.
  • Make dinner at home 2-3x vs. going out and you have the $$. Sacrifice just a little.
  • If you’ll allow me…. I’ll show off your amazing progress (cause you will make some) for you!!! You can be in one of my marketing posts!! #Model
  • I guarantee you’ll buy something this season that you either won’t use, won’t wear, will break within a month, or bores you. These programs last for years. So….. you’ll always have an opportunity to push play & beat the stress of life.

Just shoot me a message when you’re ready to see you options!!  You know how to reach me!!!
Contact me and I’ll send you a FREE downloadable Fitness Tracker!!! 
Just print & place in binder — it’s like having a personal trainer at your fingertips!  

It NEVER hurts to review your options & see if I have a program that is right for you!!!
And…with a ’30 day full refund’ option if you aren’t happy….. how can you go wrong?
Bashford.Lisa@yahoo.com
happy life close up

To learn more about me or what I can do for you (AKA: stalk me in a good way), please visit www.YourFitness-411.com

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

/ 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.
Chili1
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.

chili2

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.
chili4 - Copy chili3 - Copy

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).
chili final

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

Don’t say ‘farewell’ to cupcakes… Wait, what?

/ YourFitness-411 / Leave a comment

Seriously?? I open my email to find this message.

email seriously

I had to read it a couple times and allow it to whirl in my brain for a bit before deciding that it pisses me off.  Is ‘slenderer’ even a word?? Don’t give up cupcakes?? Because they are a superfood that creates a better body right?? (Note sarcasm.)  An occasional cupcake is fine but if you are eating them so much that you must ‘give them up’ then that tells me you need a complete overhaul and to pick your train wreck of a self-up off the floor and throw away the empty cupcake wrappers too.   

Why would you NOT give up cupcakes?  They make your body feel like junk and are only good for the tastebuds.  That ‘goodness’ only lasts a few seconds before you swallow it and then allow it to jack up the rest of your body. 

Moving on….if a product ‘guarantees’ that you will lose weight while eating simple carbs and not exercises then guess what……. You are probably going to need a lot of toilet paper because it’s going to clean you out.  And that, my friends……. Is not a healthy ‘cleanse.’ Not to mention you will gain it back.  It’s not changing your bad habits, teaching you to eat well, helping you to learn more about your body and the cravings, or promoting healthy digestion. Now, as nutritionist, I can go on and on about how poor eating leads to diabetes, amputations, heart disease, poor morale, bullying, depression, GI issues, brittle bones, decreased rate of healing, and much much more….. But we will save that for another blog. 

 

Wtf does “disgusting hours in the gym” mean?? My mind can’t even comprehend those words all put together. All gyms I have been in are pretty pleasing to the eyes, but I assume they are talking about sweat and exercise.  Exercise is crazy amazing for your body and brain.  I LOVE to sweat (especially if it’s a hair washing day) and I feel powerful, sexy, determined, and unstoppable when I have a hard workout.  BOOM!

Lisa's phone July 2014. Adult family night and beforeafter pics 216

I need a Xanax just to calm down from all that nonsense talk. 

  • Aching muscles are proof you are changing them and had a good workout. 
  • You shouldn’t be having hunger cramps if you are eat well. You can eat a LOT of food when you make wise choices.   What is a hunger cramp anyways?  I thought it was called ‘hunger pains.’
  • Everyone knows that exercise and better foods aid in sleeping!! Cupcakes and all that sugar cause poor sleep, but hey…… go ahead and eat it according to this email. 
  • I don’t know about you, but I eat all my favorite dishes because they taste amazing!!! Since when was a steak, baked sweet potato with cinnamon and pumpkin pie spice seasoning, fresh green beans, and a no cook PB cookie a bad meal? (Maybe you aren’t sleeping well because your body doesn’t like you ‘favorite’ dishes and it’s causing nightmares).
  • “Get hotter wisely and effortlessly” – WHAT?? The chemical shit storm that this email is promoting is not wise.  Not to mention, are they saying that you are only ‘hot’ if you are a size 2??  I was always taught that nothing is worth it if you don’t work for it.  And, I teach my clients that the journey is the best teacher.  You learn a lot about your mind/body/soul on the journey.                                                                                                                         This is the problem with society….. too many people have no idea how good their body could actually feel and how easy it is to lose those unwanted pounds because they keep eating chemicals and making lazy food choices.  Instead…people just want the easy way out with a product that will eventually ruin them.  Guess what?  Skinny people can be unhealthy too!!  You need to fix the problem from the inside out. 
    Seriously…… don’t waste your hard earned money on something like this.  Spend it on products that you can use over and over again and encourage wellness along with a support system from others like you who have been there/done that.  I don’t care what you choose to do…….whether it’s going to the gym, attending fitness classes, get a home workout program from me, or lace your shoes and hit the pavement.  Just do SOMETHING!

Take care of your belly with good food and stop the notion that healthy food tastes bland.  Learn to love spices/seasoning and get creative in the kitchen!!  The possibilities are endless!!  
Easy food rule I teach:  IF your Great Great Grandmother wouldn’t recognize the items on your plate….. you shouldn’t be eating it.  She wouldn’t recognize the chemical shit storm on many plates…. I guarantee. 

If you need genuine assistance and a healthy outlook on weightloss /building muscle……. I can teach you how to get started and push you to success.  Contact me at any time!!  Bashford.Lisa@yahoo.com.  

 

You can follow the sassy fitness coach, Lisa, with YourFitness-411 on social media via Facebook or Instagram.  (Click on those highlighted words to be directly connected to her social media pages. 

My experience with the *new* 3-Day Refresh program. (I’m a PB addict)

/ YourFitness-411 / Leave a comment

Okay Okay!!
I’ve had a LOT of questions about the new program from Team Beachbody called the 3-Day Refresh. I HAD to try it because I cannot expect you to spend money on something that I wouldn’t spend my money on! I firmly believe in knowing the products I’m promoting to make sure I feel they are legit, quality, and worthy of being in your home. That’s why I have over 13 home workout programs! Alright…that’s a lie. I have 13 home workout programs because I get bored easily and need a lot of different choices for challenging myself during my basement workouts!! I love it!!

What is the 3-Day Refresh? To put it simply, it is 3-day program of specially formulated shakes, healthy snacks, and easy-to-prepare meals that have been scientifically designed to help you break the cycle of bad eating while improving the way you feel. Chances are… you’ll lose a few pounds/inches too!! This is perfect for those who want to kick bad food habits or lose a few pounds for a special event such as class reunion, wedding, vacation, holiday, or just to feel better.
How is this different than other cleanses? Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing vital organs. Plus, you actually get to eat delicious, real food during this program. This is NOT a starvation diet and is NOT intended to have you running to the bathroom due to an angry GI tract.

Now, onto my experience. I have ulcerative colitis and fully anticipated a flare up. Other programs/products have caused flare ups (Diarrhea) and cramping. This NEVER caused ANY of those symptoms and to be honest… I was shocked.
Now, I eat fairly well 80% of the time, so healthy eating is not difficult for me. However I did learn that when someone tells me NOT to eat a food item, I focus on it. That’s why I do not tell my clients to throw out all the food in their cupboards and start fresh. That is just not my style because it doesn’t work for me and won’t work for most. That being said….. there is a long list of items you can eat! PB and tuna are NOT on the list…. And I struggled with that. Although, I didn’t cook for myself in 3 days which was awesome!

Details:
Day1:

  • Wake Up and drink 8-12 ounces of water.
  • Breakfast was Shakeology + a fruit.
  • Mid-Morning snack: Fiber drink. (TIP> drink this quickly after making it or else it gets thick. Add a little lemon juice to make it tastier).
  • Lunch: Vanilla Refresh (protein drink) + 1 veggie/1 fruit/1 healthy fat.
  • Snack: an option from the fruit/veggie list.
  • Dinner: Vanilla Refresh (protein drink) + dinner recipe list provided. No worries…they are easy!

You are to drink tea (optional) and plenty of water.
Repeat for 2 more days. 

I was NOT hungry to be honest. The special fiber drink and protein drink kept me full. My problem was the inability to eat PB and tuna (I love canned tuna with relish & mustard) YUM.
Did I cheat? YEP. I have a goal to run 100 miles this month, and I know as a long distance runner that I needed different carbs to fuel that 5 mile run, so I needed to eat a few pretzel crisps with hummus. I will also admit that I had a couple spoonfuls of Peanut Butter. GASP!
Like I said earlier…. I am great at portion control and controlling cravings when I’m allowed to have anything I want. When I’m told “NO”……I focus on it.

So….what were your results??
For me, the point was not to lose weight and to be honest…. Fast weightloss is probably due to decreased water retention and less food intake over 3 days. It’s not healthy to focus on fast weight loss, however, this program creates it naturally.
I lost 2.8 pounds and 3 inches. (1.5/waist, .5/hips, .5/chest, .5/thigh)
However… I FEEL much leaner and have conquered the bad cravings the July 4th holiday created. Holidays get me every time!!!!

Did I think this program was simple?
Yes….The program is super easy to follow.
Was it challenging? Most definitely!
I struggled with cravings sometimes…. And as a runner, I needed the extra carbs for a good run. A good run is crazy important for my brain and self-esteem!!
Was I ever hungry? Day 1……a little but on Day 2 & 3…. nope.
Would I recommend this program? If you need to break bad food habits or looking to lose a few pounds for event…… yes, I recommend it!!

THIS MONTH ONLY (JULY), you can get this program for FREE when you order a month of Shakeology. And, a month of Shakeology is 30-35 meals! This type of order is called a CHALLENGE PACK. When ordering a challenge pack this month, I will send you a FREE gift (value of $25.00). Certain rules apply, so you need to talk to me prior to ordering!! Please email me at Bashford.Lisa@yahoo.com

For the updates on monthly deals; I’ll post them on my website each month!
www.YourFitness-411.com

I’ll also tweak any food regimens to help power you through a plateau or change your body for FREE.
Thanks for reading and have a great summer!!
3 day refresh