Coach Bashford

Ladies: Build Sexy Curves to Burn Calories

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Ladies… Don’t be afraid to pick up some weights!
They will help you LOSE weight, LOSE the jiggle, & CREATE beautiful curves!!

Nicole bench lifting weightsToned Muscle not only looks amazing, but it serves purpose too!

  • Decrease the risk of injury during daily activities by holding joints in more stable positions.
  • Create more independence (No thank you, I can put the dog food into the grocery cart myself)
  • Burns more calories while the body rests than Cardio.
  • Takes up less space than fat. Muscle DOES NOT weigh more than fat. 1 pound of feathers = 1 pound of rocks. But, it
  • does take up less space than fat, so toned women may weigh the same but fit into smaller clothes.
  • Physical Strength.
  • No Bulk, more Sex Appeal.
  • Lowers your Cholesterol and decreases the risk of Heart Disease. Building muscle promotes the release of good HDL and decreases he amount of bad LDL in your blood stream. This lowers your risk of heart disease among other diseases.
  • Weight Bearing exercises decrease the risk of Osteoporosis.

nicole with dumbbellMany women fear they will bulk. You will NOT bulk like a man!

Women don’t have the testosterone that men have in order to bulk and even then, it takes a lot of discipline, the right lifting techniques, food patterns and supplements to grow large muscles. Stop fearing it, ladies! And, no need to spend countless hours at the gym.


You can change the shape of your body within 30 minutes a day.


You don’t want to put in the energy with effective workouts only to have it go to waste with improper food choices. This is where I can help. As a specialist in sports nutrition, I can create a realistic meal plan (options) that will have you turning heads. Exercise + Nutrition = Success.


Not sure how to accomplish this?


Contact me & I will get you started on an exercise program. If you are uncomfortable with the thought of going to the gym, I can help you find a HOME program that you will love. I’ll even coach you through it for FREE!!
You can find me at www.YourFitness-411.com
Regardless of how you go about it, start adding some weight to your life. The GOOD kind of weight!

If you have any questions or would like to discuss how I can tweak your food habits and get you started on an effective program at home, please contact me.

I’d appreciate the opportunity to meet you & get you on the right path! My email is Bashford.Lisa@Yahoo.com.

nicole black and whitenicole and I muscles

(My beautiful model is my friend, Nicole Davison, who is a figure competitor.
My company, YourFitness-411.com, has the honor of being her sponsor at her upcoming figure competition!)
Photography is by Joseph at ‘Everyone’s Joy Photography.’

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.