EatWell

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.’

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

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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

Family Meal Planner still in the works! Stay tuned…

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The more thought I put into creating the family meal planner documents that I have been working on,
the more information I want to pass along!  

This project began as a simple way that I can assist families with basic, healthy, meal options.  I have been asked many times over the past 4 years, “What do you feed your family?” and so I felt it was time to create organized information complete with grocery list, recipes, and healthy options for each meals. I do not believe in “you must eat this for lunch” meal plans.  It’s just not practical for family lifestyle, or anyone, honestly.  Friends want to go out for dinner, the chicken gets freezer burn, the veggies grow mold…..things happen & if you only have one option, then you feel stuck.  Unfortunately, much of the dietary advice available today focuses on what you “cannot” or “should not” eat and little information is out there regarding meal plans and the amazing food you SHOULD be eating!  
Food is beautiful & delicious…..even healthy food!
dessert

I am an advocate for fighting childhood obesity.  This kind of fell into my lap to be honest.  A few years ago, I felt I was being called to serve women/families who have had premature infants (my son was born at 32 weeks, weighing less than 4lbs) and I was considering joining forces with the March of Dimes.  I  still support the March of Dimes, but feel I can do more personal assistance with helping parents feed their tiny people.  I am a fitness-focused Mom and became a sport nutritionist so I could not only help my own ageing runner’s body, but feed my family correctly and be a better source for my customers.

Once I became a Mom… I realized how stressful meal times can be!!  Yikes!!  Now I understand the effort that went into the meals my parents made while being working parents!  They did very well based on their job hours, having 3 children involved in sports, and juggling life in general.  I remember sitting at the table as a family, praying, and eating dinner together. The meals were always hearty & relatively healthy…but back then nutrition didn’t get the attention it gets now.  And no….. the food then and the food now are NOT created equal.  Just because you ate it as a child, doesn’t mean your children should too!!!  

This project has really got me thinking.  What started off as a simple list of food options to create a healthy diet….. has evolved into much more. I’m overwhelmed sometimes!  I don’t only want to create meal options, but I want to educate parents/people on WHY they should eat certain foods and WHY it’s important to make healthy options vs. boxed mac & cheese.  (Cheese from a powder form shouldn’t be a dinner staple!)  

salad

Just to clue you in a little on what I am working on…… here are some topics that will be covered.  

  • How to Plan Balanced Meals.
  • Components of meals – what should be included.
  • Why are family meals are important?
  • Childhood Obesity – a growing epidemic.
  • Why children should be involved in meal prep?
  • Restaurant guides & social aspect of eating out. 
  • What food items should be staples in my house?
  • Organized Grocery List
  • Easy recipes including slow cooker recipes (best invention Ever!) 
  • Saving money on your grocery bill.  

People who purchase my documents/packages (whatever I’m going to call it) will also have my personal assistance as needed to answer any questions.  
I’m excited to see this come to fruition, but I have a lot more to do so be patient!  🙂  
Stay tuned………

Follow me on social media!!  I’d love to answer your questions on facebook at YourFitnessInfo !dinners ready

Lisa is a Physical Therapist Assistant x17 years, a Specialist in Sports Nutrition, and owner of YourFitness-411.com

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.