eat well

Gym Memberships – Are they worth it?

/ YourFitness-411 / Leave a comment

one choice away from changing your lifeIt’s not rocket science.
We all know that fad diets are only short term (if that) and in order to lose weight and create sexy curves, you must exercise.
Here’s the thing…. research is showing us that workouts don’t have to be 1-2 hours long at the gym in order to see progress and healthy eating does not mean you must never eat chocolate or drink wine again!  If you don’t know this, then you must be living under a very heavy rock.  🙂

Workouts and Eating have come a LONG way.  Problem is, there’s so much contradicting information out there that it’s confusing and people give up vs. research and find what works best for their body.

When it comes to changing the body and adhering to a healthier lifestyle, going to the gym appears to be part of the process.  Did you know that the real changes are made in the kitchen?  True story!!  Food is the hardest part because that is a decision we must make repeatedly throughout the day whereas getting a workout in is a one-time-per-day choice.
Image-1(2)
I have many clients and over the past 6 years, I have spoken to many who sign up for gym memberships thinking this is the key to success.  They are spending $240+ per year on gyms, another fee for personal training sessions/classes, and still not sure what to eat at home!  That’s a lot of money, time, and energy wasted.  No wonder why today’s society believes workouts and healthy eating is expensive and not worth the time!

**  The gym’s BEST clients are those who never show up!! **

Life happens.  I get that.  Going to the gym requires you to get into the car, drive (pay for gas), find a locker, wait for equipment, & touch sweaty handlebars/machines.  Maybe you are a single parent and then you need to consider child care too.  Maybe your schedule only allows you to workout in the evenings and what if the weather is bad??  I’m in Indiana and in the winter, I rarely want to travel in the snow/ice to the grocery let alone the gym.

Does this scenario sound familiar? —> Come home from work, help kids with homework while your cooking dinner, give baths, do a couple house chores, and now it’s time to get the kids to bed — driving to the gym is just not feasible at this point and your membership may not even allow you to show up later in the evenings!

I read a stat on StatisticBrain.com that says the average amount of money being wasted with gym memberships is $39/month and 67% of people with memberships don’t use them!!  W-H-A-T???   Even if you are the 33% that uses the membership, without making changes in the kitchen, you won’t find the success you want to see and still get frustrated!

This is why I was SUPER excited when Beachbody released the ’21 DayFix’ program.  I knew that my clients were going to find more success at a faster rate because of the easy container system.

  • This program teaches you how to make healthy choices and advocates a way to control portions via color coded containers.
    Purple container = Fruit 
    Green Container = Veggies
    Red Container = Proteins
    Orange Container = Oils and dressings
    Yellow Container = Complex carbs
    Blue Container = Cheese & nuts

This isn’t a 21-day program and you’re done —– this teaches you how to eat smart for the rest of your life!!  Priceless!!! 
21 day fix containers listed
Also, when you choose an at-home program, you can workout ANYTIME you want.  For me, this is a game changer.  I’m a busy Momma, so having the flexibility of a workout anytime works well for me and eliminates my excuses.  You only need 30 minutes for your workouts with this program and it’s VERY effective — I bet you spend 30 minutes a day looking at social media, so you can squeeze in a workout in that amount of time!  🙂

Let me guess…. your next thought is “It’s too expensive.”  But is it??

I’ve already pointed out the gym membership and then added costs of personal trainer and classes. Not to mention the gas and drive time.
Let’s say that’s about $300-400/yearly average and you still aren’t factoring in the food/eating side of losing weight (important part!)

The ’21DayFix Challenge Pack’ costs $160 and includes a nutrition plan PLUS 30 days of Shakeology (highly nutritious meal). I’ll even throw in my meal plan sampler document, grocery list, sample meals, and weekly container tracker which I personally created.
$160.00  for all of that!

AND — often times this challenge pack is on sale for $140!!!! 
You are essentially getting a quality workout in your home at any hour, a trainer, a dietician, and a personal coach (me) for one low investment!

Consider this…. gyms have a capacity of people allowed into its facility at one time.  Yet, it has thousands of people with memberships.  They KNOW you won’t be showing up! Now, they are offering messages, bagel breakfasts, spa treatments, popular classes, supplements, tanning, and when we try to stop paying the $20/month fee, there’s a cancellation fee.  Our brains are locked into thinking this is ok and that it’s the only way to try to be ‘healthy.’   Long contracts are scary for most of us….. we don’t like the commitment.  However, gyms are different because you envision the ‘new you’ if you sign up.  We forget that the ‘new you’ comes with actually consistently going to the gym!

Some people tell me “If I have to pay, I’ll be more inclined to go to the gym regularly.” 
Maybe for a little while you will, but then you’ll start to realize that the gym doesn’t care if you are there or not and not one is holding you accountable.
187743878185781056_3kP4SblL_b
All my customers have the opportunity to join my free facebook fit club meaning there are over 200 people just like us who have busy lives, but are trying to make our bodies a priority too.  Over 200 people supporting one another, swapping recipes, and myself being very active in the group sharing tips for success.  As a physical therapist, I also can provide assistance with sore muscles and aches/pains.  This level of accountability cannot be matched at the gym or with one gym buddy!  Why have one when you can have an entire community of support and positivity!

If you decide that you would like to continue with Shakeology because of the nutritional gaps in today’s daily food intake and it makes you feel better, I promise you it’s more affordable than you think.  At only $4/day your Shakeology cost is less than most fancy coffee drinks and processed fast food stops.

Consider this wise investment today!
Ask me about ways to save money (if it’s on sale this month) and how to get Shakeology for 25% off too!

LIFE VALUE of COMPLETING the 21DayFix:

  • Personal Coach for support and tips. (ME!)
  • Group of supportive folks (facebook fit club) just like you and me!
  • 30-35 servings of a superfood protein shake to fill in the nutritional gaps.
  • 21 Days of focus for changing your lifestyle food habits.
  • 30 minutes of exercise/day to brighten your mood, get a handle on stress, and tighten those jiggly areas.
  • Easy to follow workout & food program.
  • My YourFitness-411 documents created for this program to make it even easier!
  • Weight loss and family meals made easier/healthier!

21 day fix

logo without BELIEVE

 

 

 

Did I wear the right underwear?

/ 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?

Lisa Phone September 2014 soccer, family picnic, class reunion 2071

Yep…all thoughts as I drove myself to my 6th 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.
Lisa Phone September 2014 soccer, family picnic, class reunion 2072
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??

Lisa Phone September 2014 soccer, family picnic, class reunion 2075

After going back to the vehicle to get the pre-workout drink I had forgotten, and then using the bathroom for the 100th 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.
Lisa Phone September 2014 soccer, family picnic, class reunion 2076
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.
Lisa Phone September 2014 soccer, family picnic, class reunion 2078
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.

Lisa Phone September 2014 soccer, family picnic, class reunion 2087

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

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

Calories are the sneaky creatures that cause our clothes to fit tighter….. why count them? Outsmart them!

/ YourFitness-411 / Leave a comment

Calories. Calories. Calories. Calories. Calories. Calories. Calories. Calories. Calories. Image Yes, your caloric intake is important….. but it’s not the ‘end all be all’ of weightloss, and it’s DEFINITELY not the answer for a healthy body!!! Listen…. If you calculated your caloric range to be 1300-1500 and adhere to that…. Good for You!  Are you entering every food item into your smartphone & unable to eat dinner because you ate a big lunch?  Maybe your body NEEDED that big lunch, hence why you were so hungry!! I could stick to that caloric range and eat cereal all day too!  Have you ever thought about that?  Just because you stay within a caloric range does NOT mean you are doing justice for your body.  I pity your heart muscle…and well, all your muscles to be honest. It is true – there should be a deficit in the number of calories to create weight loss.  But, strictly counting your calories isn’t the answer.  There are MANY methods to eating that create weight loss.  Have you heard of the ‘Zig Zag Method?’  I’ve taught it in a few of my challenge/accountability groups on facebook.   Point being……. The same caloric intake every day is NOT good…… especially when you shoving your face with junk and don’t even know it!! Instead of ‘calories’ let’s focus on your NUTRITION and CHOICES!  Have you eaten ANY fruit today???  How about a vegetable??  Did you include protein in that last snack/meal? Before I took nutrition courses, I would go the entire day and think….. “What vegetable did I eat today?”  (And, no…..the tomato & wilted lettuce on your fast food burger doesn’t count).  We go through our entire day eating and yet make TONS of food mistakes!! People don’t know how to feed their bodies!!  Does any of the below points sound familiar?

  •  We are addicted to ‘sweet’ foods (thank you, Mr. Food Companies)!
  •  We think ‘low fat/low sugar’ is healthy.
  • We fear carbohydrates (South Beach Diet ruined us) because we don’t know the difference between a simple carb (bad) or a complex carb (good).
  • People don’t believe in ‘healthy fats’.
  • Our taste buds are too picky.  (Teach them differently)
  • We eat too large of portion sizes (Would you like to supersize that for $1.00 extra?)
  • We eat too much at one sitting (‘I feel stuffed!’)
  • We grew up being told to ‘clean your plate.’
  • Soda (no need to say anything more)
  • We are told to watch caloric intake vs. food choices.
  • We have NO IDEA how to prepare fresh fruit/veggies.
  • We seem to think our plates must be FULL of 4+ different food items at each meal.
  • ‘Gluten Free’ has taken on a life of its own.  (Hellooo carbs and sodium: processed foods).
  • Pretty packaging at the store tricks you into thinking it’s healthy.
  • Laws are getting stricter, but food marketers can make dog feces seem healthy if they word it right (tricky bastards).

Here are some very basic rules to think about when preparing meals or eating. 

-Would my Great Great Grandmother recognize the food item on my plate?

-The closer to nature, the better.

-Have a plate of fresh cut veggies at each meal.

-“Low Sugar/Low Fat” = Chemical Shit Storm

-Review your daily food intake…. Are you missing something?  If Yes, eat it at dinner!

-Drink Water.  It’s cheap & it’s good for you.  End of story.

-Plan ahead.  Meal prep is key.  Even if it’s just thinking about what you are going to make for dinner.

-Make SURE there is a protein source at each meal/snack.

-Make sure your family meal has a protein and veggie/fruit at mealtime.  Green Bean Casserole doesn’t count…. I’m talking steamed, roasted, raw, boiled.

-Your kids will live just fine if they don’t eat pasta & cereal 3+x/week.

-Just because YOU ate it as a kid & turned out just fine doesn’t mean they will!  Today’s world and ingredients are far different than when we grew up!  And….. who’s to say you turned out ‘just fine?’  You never know when diabetes, a colon disease, or worse is waiting around the corner.   If you still have trouble eating well……. For goodness sake, try a healthy meal replacement.  (Nope….slim fast is not one of them).  I highly recommend Shakeology because it has super foods and is nutrient dense.  Do you know what that means?  It means, even if you screw up and don’t get all your vitamins/nutrients in for the day, it’s got you covered. You’ve seen me preaching about the new food/fitness program called the ’21 Day Fix.’  It will help you with ALL the problems above….. in as little as 3 weeks.  Think you will starve?  THINK AGAIN!  It clearly lays out how many containers of which food group you should be eating each day.  The book helps you figure out how many of each containers and that’s ALL you worry about.  You won’t miss a single food group during the day, and you will learn portion control!  You can still have chocolate too…… because I think it’s more of a habit than craving to say “I need something sweet’ after a meal. No Calorie Counting!! No Weight Watcher Points!! No weighing food! No strict food plans!! You can still eat at restaurants!! >>>>>>>Baseline price is $60 for the program!!! <<<<<< So…. To paraphrase = stop ‘thinking’ you are eating well and feeding your family well and simply learn the real truth!  Stop obsessing about those pesky little calories!!  If you eat ‘clean’ – you don’t need to worry about those numbers! Find me on social media and Say “HELLO!”  (Click on the below words to find me!)

Facebook
Instagram
Pinterest
Twitter

Image

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

/ YourFitness-411 / Leave a comment

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.

Happy Dance. Have you done one lately?

/ YourFitness-411 / Leave a comment

561826_437874946238392_248694645156424_1706411_1760577525_n

Have you ever done the Happy Dance?  You know…..where you are so excited and pumped with adrenaline over something ‘happy’ that you dance all crazy?  Typically, this kind of crazy dance shouldn’t be seen in public, but occasionally it happens.  Well, I did the Happy Dance earlier this week!!  YES, I DID!!  Fortunately, it was safely behind the closed doors of a dressing room.  But, that was probably the best Happy Dance anyone would have seen!!

WHY was I getting jiggy in the dressing room?  Because I finally broke through to a smaller pant size!!  I thought I would always be a size 8 no matter how hard I worked on my fitness.  You see, I have thick (I like the term “strong”) thighs and I’m proud of them.  But, most pant sizes don’t accommodate body types like mine.  I work HARD on my fitness and make healthy food choices, yet it’s still frustrating. However, I was content with the size 8 and hoping for less.  (Notice, I didn’t say “content with BEING a size 8″ because I don’t allow a size to define me).   THEN….it happened!!  I slid my leg into the pants, then the other, and now is the time of truth.  As I slowly pulled the pants up my thighs, I started catching my breath as I thought……”Hey…they are still going up!”  They went over my bootie (yes, ‘bootie’ thanks to squats, lunges, and running) and I was even able to button them!!!  I stared in the mirror in complete shock.  “WHAT????”  I had them on!!  I sat on the bench and could still breath.  I did a few squats and nothing ripped.  Then, it happened.  An uncontrolled “Oh hell, yes!” followed by a happy dance.  Whew!!!  Happy, Happy, Happy!!!

I bought a pair in black, khaki, and jeans.  🙂

Now…that’s not saying I am a size 6 in EVERY pair of jeans I put on, because ladies, we all know that each style/store is different.  (frustrating)  BUT…There is a 6 on the tag of my pants and I’m a Happy Lady!!  I’m happy  not because of the number, but because it reinforced that the healthy lifestyle I choose to life is changing my body.  I’m not a certain type of eater (paleo, clean eating, raw eating, vegetarian, vegan, etc)….I do enjoy treats from time to time and I Love a good plate of nachos.  🙂  I’m a smart eater and I listen to my body.  I know what I need to do in the next 3 hours and feed my body for those 3 hours.  If I’m going to workout, I eat more carbs for energy.  If it’s after a workout, I refuel with carbs & protein.  If I’m not going to do much, I avoid carbs.  It’s the small changes that make the big results.  Most people think they need to overhaul their entire lives and fill the kitchen with only broccoli, oatmeal, and chicken.  Not true! Be smart, eat well, and exercise not only for your body, but for your brain.  YES….your brain!!  Exercise is a mood booster and stress reducer!

Want more assistance?  Find me at YourFitness-411 or on Facebook at YourFitnessInfo.  I’d be happy to help you tweak your food and exercise plans!

Good Carbs/Bad Carbs = CONFUSING! YF-411 is here to help!

/ YourFitness-411 / Leave a comment

Today’s LESSON: more info on food choices! Food is important to talk about because it’s 80% of your success or failure.
Have you heard of the 1-2-3 Nutritional Rule-of-Thumb?
It’s a nutritional guideline of approximately 1 part fats, 2 parts protein, and 3 parts carbohydrates is valid for most people who are weight training, and exercising to lose weight. If you follow this simple rule you will maintain a diet that is low in fat, moderate in protein, and high in carbohydrates. The lesson of the 1-2-3 rule is to have an easy way to prioritize your nutritional thinking when purchasing foods, preparing meals, and eating out.
When training for specific events…athletes require different diet plans. Such as, a body builder require a diet high in protein and low in carbs to provide quick bursts of energy, and repair the muscles after it has been damaged by lifting heavy weights. A marathoner, on the other hand, will require more carbs and less protein because they need to carbs sustain energy for a long period of time.
(Side note to help you understand) – Carbohydrates are arguably the most important source of energy for athletes. Carbs help to fuel muscle contraction.  Once eaten, carbohydrates are broken down into smaller sugars (glucose, fructose and galactose) that get absorbed and used as energy. Any glucose not needed right away gets stored in the muscles and the liver in the form of glycogen. Once these glycogen stores are filled up, any extra gets stored as fat.
Glycogen (carbs) is the source of energy most often used for exercise. It is needed for any short, intense bouts of exercise from sprinting to weight lifting because it is immediately accessible. Glycogen also supplies energy during the first few minutes of any sport. During long, slow duration exercise, fat can help fuel activity, but glycogen is still needed to help breakdown the fat into something the muscles can use.
Adequate carbohydrate intake also helps prevent protein from being used as energy. If the body doesn’t have enough carbs, protein is broken down to make glucose for energy. Because the primary role of protein is as the building blocks for muscles, bone, skin, hair, and other tissues, relying on protein for energy (by failing to take in adequate carbohydrate) can limit your ability to build and maintain tissues. Additionally, this stresses the kidneys because they have to work harder to eliminate the byproducts of this protein breakdown.
See the science behind food choices, especially for athletes?  🙂
Don’t fear carbs. Know the difference between healthy carbs (complex carbs like veggies, whole grains, nuts, seeds, etc.) and those that aren’t so healthy (pastries, chips, soda, cookies, boxed foods). Use google for more info on a list of good/bad carbs.

I have told you that high protein is good and important. There is such a thing as TOO high of protein, but to be honest, it’s really difficult to get that high. Protein takes longer to digest, makes the body work harder to digest, repairs muscle, and much more. It’s good to have protein w/ every meal and make the body process it. But, you cannot eat protein by itself all day long! That would be boring…yuck. Most of your other foods are carbs! So….keeping proteins and healthy (complex) carbs on your plates is the best bet. Healthy fats such as nuts, seeds, avocadoes, certain oils…..are all needed by the body too….but in moderation!! Healthy fats should only be about 25% of your food intake.
Confused? Ask me questions so I can help you learn more about how to feed your body for health! Find me on facebook at www.facebook.com/YourFitnessInfo