Will an Oreo cookie will make you feel better?

March 4, 2015March 25, 2015 / YourFitness-411 / Leave a comment

Ever wonder why you’ve stopped losing weight or maybe you’re doing everything ‘right’
but the fat is still hanging on??
Take a close look at your daily stress and learn how to jump start your body for success.

WHEN CORTISOL LEVELS RISE,
INSULIN LEVELS RISE TOO AND INSULIN IS A FAT STORING HORMONE.
(Did you just have a light bulb moment?)

Let me explain more >>>

The hormone “Cortisol” is linked with emotions and the body releases Cortisol in times of stress & emotional situations.
** Humans are naturally wired for emotional pleasure & drive. The part of our brain that relates to this is the Amygdala which is our “sensor’ for emotions. This blog gets better, I promise. Stress & emotions cause us to take actions that are not healthy for us… such as: eat the wrong foods at the wrong time and make big purchases. Do you eat or shop when stressed? Not only are we making impulse unhealthy decisions for our bodies and bank accounts, but cortisol is being released in the body.
Cortisol = inflammation.
When cortisol elevates, so does insulin, and the body starts to store fat.
Inflammation and fat storage…. sounds like a disaster, right? It is!!!

Do you want inflammation in your brain and body for long periods of time? I don’t!

** STRESS IS A KEY FACTOR IN THE DEVELOPMENT OF ADDICTION.
Another thing to think about….. Serotonin is a chemical created by the human body and is manufactured in the brain and the intestines. Too much or too little of this chemical can cause many symptoms. The majority of the body’s serotonin, between 80-90%, can be found in the gastrointestinal tract. It is commonly regarded as a chemical that is responsible for maintaining mood balance.
Having obscene amounts of sugar and carbohydrate over long periods of time can max out our serotonin machinery, leaving us unhappy, carb-craving, and depressed. What happens when you are unhappy, carb-craving, and depressed??
You reach for more junk food and sugar.
See the cycle??
____________________________________________________________________________________
How do we solve this?
Telling someone to “decrease your stress” is irritating. If it were that easy, we would!!!!
There is no ‘perfect’ answer for each human body. But, we must FOCUS and be MINDFUL. Those 2 words go together so well!! When you find yourself reaching for the Red Velvet Oreos or ready to buy that new TV, stop ‘justifying’ it and realize that your human brain is wired for that action when it’s stressed…but you can change that!

Here are techniques to try.
Find 1-3 that work for you and practice them often.

Breathe deeply and FOCUS on the breath.
Be MINDFUL and honest with yourself about what is going on in your life that could be causing stress, irritation, annoyance, and the feeling of being overwhelmed.
Consider starting a food journal and not only document when you are eating, but HOW YOU FEEL during that part of the day. Example: 3:00pm – 3 Oreo Red Velvet cookies (just left a business meeting and feeling overwhelmed)
Sunlight. Get more sunlight during the winter months when it’s very easy for depression to set in. Serotonin is our mood balance chemical. Light therapy and serotonin-increasing medications are both effective treatments for depression that occurs with low levels of sunlight. Light exposure increases serotonin in humans, and serotonin levels are lowest in midwinter, and higher on bright days no matter what time of year. You can purchase light therapy products at many stores. 10,000 lux light therapy decreases suicidal ideation in some folks. (www.psychologytoday.com/blog/evolutionary-psychiatry/201105/sunlight-sugar-and-serotonin)
Eat more foods in their natural state and avoid the over processed foods that contain hidden sugar and sodium. As I taught you…. sugar can max out our seratonin making us MORE sad and depressed.
Exercise. Get the mood boosting chemical endorphin release from a natural high. Exercise is natural brain power producer to fight against depression and mood….which also will help you fight the food addictions.
Stop all the distractions. Multi-tasking is ruining us. Our brains are not focusing on one task, leaving room for mistakes. Society is telling us to do more, more, more……accomplish more in the same 24 hours. Once again creating stress. Do one thing at a time and do it well. That will encourage a greater sense of pride and accomplishment while keeping the stress low. FOCUS. Don’t fall victim to people telling you to ‘do more!’ Learn to say “No” and stay focused.
Meditate. This doesn’t mean you have to sit in a dark room and hum. Meditate in the shower! You have 5-10 minutes to focus on the warm water running over your body, the clean invigorating smell of shampoo and soap, the calm steam in the air, the sounds of water, and the feeling of washing stress and anxiety down the drain. (Don’t you feel more relaxed just visualizing the scene I put into your brain?) The problem is….we allow our brains to think about dinner, the project that is due, the car that needs fixed, and the fight with our Mom the day before…….that we don’t allow the brain to clear. Be MINDFUL of what’s happening around you and pay attention to your senses. The sense of smell and hearing are powerful. Just think how much money the candle and music companies make from those 2 senses!!!
Laugh. Did you know that when we laugh, we are able to tolerate more pain? It’s true! Laughter releases endorphins which also raise our ability to ignore pain. Think about how we treat children when we know they are going to get an injection, our instinct is to make them smile or laugh before and after. You were PROGRAMMED to naturally want to make others laugh at times of discomfort.
Massage: I learned in college the power of human ‘touch’ and all that it can do for us mentally, emotionally, and physically. It’s safe to say we all crave human touch….. when we are sad, a hug feels good. Simply holding someone’s hand can bring calmness and inner peace. You’ve heard of ‘angry sex’ after an argument or intimacy when feeling vulnerable. It’s another example of an endorphin release! Endorphin release is usually caused by physical activity, like exercise, or touch, like massage.

Develop the part of your brain that controls emotions and pleasure. Retrain your brain for success!!!! Continuing to allow yourself to seek comfort in food is in no way, shape, or form healthy and we all know it. And, I’ve just educated you on why it’s unhealthy (creates disease) and how you can fight against it with many options. It’s going to happen….. I will grab a handful of Peanut Butter M&M’s at some point in the future when stressed……… but the point is to recognize what is happening to your body and retrain it to find that ‘feel good chemical release’ from another source than processed foods. Telling yourself you’ll just munch on carrots vs. a donut won’t do the trick. Your brain is needing the sugar and fat from the donut, and honestly, a carrot isn’t going to fulfill your brain. Recognize this and be ready with more options to quiet the brain.

** Recap: reaching for a sleeve of Red Velvet Oreos during the afternoon work session may seem to be a ‘craving’…..but really it’s your brain trying to seek pleasure because it doesn’t know how to handle the stress and chemical release. Not only is it trying to seek pleasure, but it’s also releasing Cortisol (creating inflammation in the body) and Insulin (fat storage) and over a long period of time, constant cortisol released will cause weight gain, disease, and unhappiness. Instead… close your eyes and focus on your breathing. Take a walk around the office. Listen to music. Sit next to the window and get some sun on your face. Make your co-worker tell you a funny joke. (Tip: Not all co-workers are funny, so seek out the ones that honestly make you smile.)

With practice and mindfulness…. you’ll break those food addictions soon because you’ll be breaking what is CAUSING them. The brain!!!

If you would like more information or to ‘pick my brain’ on this topic or others, please contact me at Bashford.Lisa@yahoo.com.
I would love to set up a time to meet with you, your company, your sports team, or any group of people to teach them more about a healthy lifestyle, food addictions, food for sports performance, and changing the body’s shape in a healthy manner.
Visit my website to see what’s on sale this month regarding home workouts & to learn more about me! (Lisa Bashford)
www.YourFitness-411.com

“But, getting fit and healthy is expensive!”

December 10, 2014 / YourFitness-411 / Leave a comment

“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

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

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

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

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!

Late night workout done. ROLL TIDE.

January 3, 2014 / YourFitness-411 / Leave a comment

It has been a LONG day with the kids on Winter Break. Today was full of errands with the kids on very snowy roads and a trip to the theater to watch the movie ‘FROZEN.’ I highly recommend this movie!
(It’s more about sibling love vs. prince/princess romance. Make sure to chat about that aspect with your kiddos post movie! Good lesson!)

Tonight was dinner and baths before getting them to sleep so I could watch someof the Oklahoma/Alabama game. I had yet
to do a workout, so decided to use part of the third quarter for a 30 minute workout. I drank my beverage to get the body ready and opened up my BRAND SPANKING NEW workout program that arrived today.

—-> P90X3 <—-

It’s NOT necessary to do P90X & P90X2 prior to doing P90X3. Which is good…. Because even though I
completed P90X, I didn’t make it through P90X2. Honestly, I didn’t like it. Enough said.

Yep, it’s 11:30pm and I just completed the first workout called ‘Core Synergetics’ and I have a nice little muscle quiver happening in my arms/legs. Know what I love MOST about the P90X workout programs? The fact that the exercises use MANY muscle groups at ONE TIME to get the most out of limited time (vs. the machines at the gym that typically work one major muscle group at a time).

More bang for your buck.

Example: standing on one leg (balance) while doing hammer curls with 10lbs. dumbbells.
Another Example: planks which progress to a side plank and oblique crunch.
**BOOM**

Overall body exercise, baby. Another thing I like about these workouts is that you go at YOUR pace and there’s plenty of
time between exercises to write your stats & get new weights/water. It’s NOT like the Insanity program where it’s
fast, fast, fast…… go, go, go. P90X3 is more about the quality of exercise and….. we all know the slower you do a
weighted exercise, the more the muscle burns.

If you are one of the people who don’t like to listen to Tony talk or tell jokes, then simply mute it after you learn the moves. Yes, I was a bit clumsy since this was my first time doing the workout. But, if it were easy, I’d be disappointed in the program because it wasn’t challenging me. Challenge = body changing.

Contact me if you are using P90X3 to change your body too! I’d love to swap notes and push one another!! I will need to deviate from
the program somewhat since I am continuing to increase my running mileage in prep for the Florida Ragnar Race next month, but I’m hoping to stay as close to the schedule as I can.

Hey…. And check that out —- the football game is in the 4^thquarter. Sweet Nectar!! I like shorty
workouts that still create muscle burn! I didn’t miss much of the game and still can watch the end. ROLL TIDE!

www.YourFitness-411.com

Healthy Weight Loss Strategy

November 13, 2013November 13, 2013 / YourFitness-411 / Leave a comment

Dieting. ~~Such a happy word!!~~ Cross that out….. Ugh….. doesn’t that word put a bad taste in your mouth right away?? Are you thinking ‘broccoli & fish’ for every meal? I hate that word with a passion.
However, it’s the best word to describe changing your eating habits and it gets a bad rep thanks to fad diets.

Dieting to lose weight evokes a strong counteraction by the body to conserve energy. When you start a diet, one of the means to weight loss involves eating fewer calories. This acts as an alarm & signals the body t prepare for a future starvation state, something your body is extremely efficient at protecting against. You will read some articles that contradict this thought process….. but I firmly believe it.

To counter the decrease in calorie intake & keep you alive, the body conserves energy by slowing down the resting metabolic rate or number in which your body burns calories throughout the day. A slower metabolic rate results in fewer calories burned than normal, which conserved energy but also may allow more fat to be stored. A drop in metabolic rate is one of the toughest obstacles for dieters to overcome. Check out what happens… this may have happened to you:

> Start a diet & eat fewer calories.
> Lose a little weight… or maybe a lot pending your starting size.
> The body starts to signal starvation & the metabolic rate slows and fewer calories are burned.
> Energy is conserved and you don’t have the energy to power through a workout, maybe get tired more quickly, grumpy, and the body starts conserving fat.
> You gain some weight back. OR….. eat normal for a couple of days and the # on the scale jumps up.

What does the body start to use for energy when starved? PROTEIN. What’s protein? MUSCLE. What burns more calories at rest in the body? MUSCLE. Do you want the body to burn muscle? NOOOOOOO!!!!! Here are some tips to fight against a slower metabolic rate and preserve muscle. Many ‘body builders’ have an uncanny way of building muscle & losing fat. Through my Sports Nutrition course, I’ve learned that Body Builders have some of the BEST diets and discipline over other athletes/people. Yes… they workout hard & hit the weights hard with little cardio…. more than likely they are doing explosive cardio vs. long sustained sweat sessions.
But…their ‘diets’ are spot on in regards to carbs/proteins/healthy fats. Maybe we should make an effort to mimic more of their food plans than sprinkling magic dust on our food for weight loss.
Here’s some strategies they use that are very effective.

Eat more protein. Add a lean protein-source to each meal/snack. Think: non-animal protein. (beans, nuts, vegetarian burger, cottage cheese, cheese, milk, Greek yogurt, protein bars, protein shakes).
Drink a protein shake in the afternoon between lunch and dinner…. which is usually the second longest fast of the day after sleeping. (Shakeology is NOT marketed as a ‘protein shake’ but with 16+ grams of protein, pre/pro-biotics, digestive enzymes, and superfoods….. it makes a great snack and gives you energy to power through the afternoon.)
Add resistive/strength training to your workout!!!! Not sure how to do this or want a program to do at home? Contact me at: Bashford.Lisa@yahoo.com

Don’t forget……. Muscles is a GREAT weapon in the fight to lose weight. Don’t skimp on that part of your workout and don’t be a ‘cardio queen’ everyday!! No sense in being hungry and running on a treadmill for an hour to lose weight when you don’t have to! And… it doesn’t work anyways!!
Not wanting to leave the house on cold mornings & go to the gym? Get an amazing workout at home…. I do every day! Check out your options at www.beachbodycoach.com/LisaBashford

Lisa S. Bashford
Certified Specialist in Sports Nutrition
Owner of YourFitness-411.com

Signing up tomorrow! (I think?)

August 5, 2013August 5, 2013 / YourFitness-411 / Leave a comment

My training for the marathon that I have yet to officially register for has begun!!

Yep, you read that correctly. I booked a hotel room in January for the marathon in October and I’ve been training for a few weeks now, but have yet to register. If you have followed my blogs, you will see that I wrote one about fear…. And it still seems to grip me. However, that will change tomorrow. YES, I plan on registering tomorrow. Stay tuned to my social media outlets for the announcement!

I hope to blog about my training on a weekly basis, but I’m a busy Momma, so I can have the best intentions but some nights when I plan to write, I simply am too damn tired!! Many people think the training is simply getting your mileage in, but there is so much more!! A person training/running a marathon is NOT the same person who started. It changes you and you learn far more about yourself than you ever wanted to know. It’s a positive experience. Mileage is important, but during those training runs, you figure out which foods & clothing work well for your body, along with mental strength, music, deeper relationships, solve personal problems, find strategies, brainstorm, and get stronger as a person.

I have been running between 9-12 miles on the weekends for 5 weeks now and maintaining a running pattern during the week of 3 runs which are typically on Mondays, Wednesdays, and Thursdays. Those weekly runs are roughly 3-6 miles. The weather in July was absolutely perfect for running and by this time on the kids’ summer break, I need a break and thoroughly enjoy the time away. That’s a reason I fell in love with running in the first place. It was MY time to spend on ME…… without being reminded of the laundry that needs to be folded or children calling “Mommy!” I love to just put my earbuds in, listen to my music loudly, breath in the fresh air and spend some time with my own thoughts and prayers while feeling my body work hard. It revives me and calms me at the same time. I long for the peace a good run brings to my life. I’m quite the anxious person with constant ideas/thoughts in my head and when I’m surrounded by too much noise or commotion, I get irritated easily. I’ve learned to accept it….. and deal with it through running.

Back to my training >>> Many times, I have a running partner who runs with me. I feel much safer when someone else is running with me (a couple of females have been attacked in the area the past year), we push each other, the company is nice, and as an asthmatic I just feel better having a partner. But, there are times when I NEED a solo run and there’s been more and more of those lately. I need those solo times to spend some time with God and figuring ‘life’ out.

The weather has cooperated and is perfect for outdoor exercise. (You better get out there and enjoy it too!!!!) My mileage times have been improving and I ran 5 miles last week with each mile being roughly 8:19 – 8:50 minute miles. My comfort zone is a 9:45 minute mile. Last Saturday evening I ran 11.5 miles and had serious DOMS (Delayed Onset Muscle Soreness) for a few days. I haven’t been sore like that in a long time after running. My knees have been slightly sore, but it changes per hour. This Saturday, I ran a 12 miler and my right hip got really tight/sore around mile 11. I then showered, rode to the Cincinnati Reds baseball game, and woke on Sunday without any soreness! I really think it’s time for new running shoes. I can tell my shoes are feeling ‘flat’ and my hips/knees/ankles get sore when I need new shoes. I’d like them to last a 2 more weeks though, so that I’m closer to the marathon. My Saturday morning 12 miler was a lonely one as I ran it solo. Because of the very strong storms that roared through Friday night, much of my path had puddles and draining water. It was a pretty run, as the sky was bright blue and everything had been washed by the rain. I worked through some personal struggles, talked to God about relationships, and really had to push myself to continue running when my body wanted to walk. I’m not going to lie; it was tough, but exactly what I needed. I’m finding that I really need that solo time these days. Life is a mad rush with the school year starting, so I need time to think and not to be surrounded by social media.

I started a private facebook group for runners so that we have a place to chat, support one another, give tips, and join one another for races if possible. That group has provided me with a lot of inspiration and support. I was told that it’s ok to decrease my mileage for a week and all I needed was another long distance runner to tell me that. SO, while on vacation this upcoming week, I will slightly decrease my mileage. Although…. I love running while on vacation. New scenery, new energy, and it
feels good to be on vacation and still make my fitness a priority. Too many times people go on vacation and simply want to be lazy. For me…. I will be lazy after I get my exercise, because it’s a priority and I love doing what others don’t. My plan for this upcoming week is to cont. with my running on Monday, Wednesday, Thursday, and Saturday, but with less mileage and while doing the FocusT25 workouts. (Only 25 minutes a day and it’s great for traveling). Gotta keep the muscles strong and work them in other ways besides the same patterns (running) to avoid injury, boredom, and to keep them healthy.

What’s your workout plans for the upcoming week? Did you know that planning your workouts increased the probability that you will actually do it? When it’s not an OPTION, but a PRIORITY….you will do it. Feeling stressed? Workout. Getting your blood pumping, adrenaline rushing, and focusing on your body, decreases stress and allows you to deal with it more easily. Use exercise as a medication – a natural remedy.

Happy Running!! Many people say they can’t run, but only a few truly should not.
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