Choose your “Difficult.”

April 4, 2016April 4, 2016 / YourFitness-411 / Leave a comment

Nearly 12 years ago, I had a new little 3lbs. 15 ounce baby boy who was fighting for a normal life at 32 weeks old. I had no control over what was happening to him.
As I sat next to his little ‘glass box’ for hours at a time staring at him breath with wires and machines surrounding us – I was also thinking about my body and if I was ever going to get it back. I felt horrible….emotionally and physically.

Jacob preemie pic

Over the next 5 weeks of going to the NICU I hated my new ‘Mom’ body yet stopped by the Zestos seasonal ice cream drive-thru to get my daily blackberry smoothie to calm my nerves.
Does that make sense??
No – but at that time nothing made sense.
Why would God allow my baby to come early and create this fight for him, for us, and make me so worried/sad that I wanted to vomit everyday? I had no control over what was happening to my son, so I controlled my ‘wants’ with a blackberry smoothie. Damn, they were really good too!!
And, I’ll usually get one a summer because they are tasty, but they always remind me of those scary times. I don’t know why I still do that to myself?
Maybe it’s to remind myself to be thankful because Jacob survived those days and the ONLY reminder is a coil in his heart which does not limit him from activities. I’d like to think it’s to remind myself to be thankful.

jacob preemie with me

I really hated my body then and sometimes I still get irritated when I look in the mirror. It never seems to change fast enough!!! I hated how I felt in clothes and how I tried to conspicuously camouflage my stomach. I hated how I felt jiggly and was not the tight and toned athlete I used to be.

Then I had 2 miscarriages and my body seriously went to hell. I was envious of the other Moms who didn’t have pregnancy issues and looked amazing 12 weeks after delivery. I got pregnant a fourth time and ,y baby girl, Lydia, entered my life.
A full term gorgeous baby girl with dark black curly hair, full lips, and big blue eyes.
I knew then that I was done having children. I wasn’t pressing my luck any more!

AND….. therefore it was time to get my body back.

I wanted my husband and children to be proud of me and how could I allow them to be if I wasn’t proud of myself? I do not believe in the “I’m a Mommy now so I must look like one” theory. I wanted to be a fit and feisty mom that was active and my kids could brag about.

I tried joining the YMCA and fad diets, but all I ever got was frustrations and disappointment. At first I thought if I stopped taking in so much food that the fat would melt off. I was wrong. I had no one to help me through it and was too embarrassed to talk to my friends about my weight. Can you relate? Is that normal?

I saw an infomercial on TV and quietly ordered the workouts. I did a few weeks of them without much success and frankly…..it bored me.
So, time to try something a little more challenging. I needed solid motivation and to start a real weight loss program. I ordered P90X , started using Shakeology for a quick nutritional drink, and joined Team Beachbody so I had a free coach who knew what she was doing to push me and answer my questions.
On my bad days, I reached out to her.
On my good days I reached out to her.

Beachbody before after

I lost 15 pounds and more importantly, FELT BETTER.
I’ve learned that self confidence and having energy without making poor food choices is the BEST FEELING EVER.
I started running, joined races, ordered more Beachbody home workouts (I now own over 16 programs) and even when I fail …. Which I do daily……. I fail forward.
I had knee surgery last spring which despite my best efforts created a few extra pounds that I’m struggling to get off. Stress and lack of sleep are the culprits —- I know that for sure!

Lisa Phone September 2014 soccer, family picnic, class reunion 2076

My fate was NOT to be a “typical Mom” who complained about her body and was jealous of others. It sucked many days but I had to choose my ‘DIFFICULT.’
It is difficult to: be fat and it’s difficult to workout each day and eat better.

—->> But one difficult is worth it and the other is just a waste of time and annoying for others to hear you talk about wishing you were smaller.

Some things in life we have NO control over —- such as a preemie baby or miscarriages.
Other things we have ALL the control over — such as what you’re putting in your food hole each day.

** Reminds me of this sweet little prayer I have plastered all over my house:
Grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
And the wisdom to know the difference.

Create your change. Change your difficult.
Do it now before it’s too late and do it so you love yourself for fighting each day to be better than yesterday. The fight is worth it.
My son and I running his first 5K a couple years ago. 🙂

“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

November – can I hibernate through this month?

November 20, 2014November 20, 2014 / YourFitness-411 / Leave a comment

Do you have a time of year that is evokes higher emotions than another?
For me…..that is the month of November. Honestly, it’s my least favorite. “How can that be? It’s a month of Thanksgiving and appreciating all that you have and the people in your life!” — you may be asking right now. I will explain, but first I must say that it is getting better with each passing year. I’ve found ways to replace the emotional memories with new ones…..fitness related ones. And, we all know that exercises releases endorphins which help make us happy……they are literally our ‘happy drug’. Therefore, I have found that I get through this month a lot better when I have some sort of race planned. The ‘Ragnar Relay Race’ helped me tremendously this year!

I can attest to the healthy and healing powers of exercise. When I am training/exercising, I am a much happier, healthier, more focused person. Despite the fact that my long mileage runs can be stressful and physically demanding, I find that it refuels my body both physically and mentally. I feel exhausted in so many ways as a Mom, co-worker, small business owner, sister, daughter, coach, and a busy work schedule that exercise makes my focus much clearer and gives me time to find solutions to my worries. A good sweat session clears my head and often leaves me feeling powerful and ready to conquer the world!
Endorphins & mental strength have also aided me in pushing me past where I thought my body could no longer go…..and takes me to a new goal. Now that I’ve clarified that…… onto why I could hibernate in November and all would be fine.

I live in Indiana. This state can turn cold at the drop of a dime and starts getting dark at 5pm in November. That’s enough to make someone curl up in a ball and hide under the covers for weeks.

The main reason I struggle with Novembeer is because I suffered 2 emotional and scary miscarriages related to November. My first was Thanksgiving morning when I arrived at my Grandmother’s house 4 hours away. I ended up in the hospital by 6am the next morning and experienced my first loss as a Mother.
The very next year, I was pregnant and my due date was Thanksgiving. My Sister-in-law said, “This is a good thing!! It’s a good omen!” Unfortunately, I suffered a ‘partial molar pregnancy miscarriage’ 12 weeks into that pregnancy. One of the worst days of my life……. it’s very difficult to see your baby via ultrasound without a heartbeat. I had surgery the next day and needed to have blood tests the next 6 months to rule out possible cancer. Talk about scary!!
Both of those miscarriages were related to November.

November is also ‘prematurity awareness’ month through the March Of Dimes. This warms my heart & creates sadness at the same time. Personally….it’s a triumph knowing God chose me to be a Mommy to a premature baby.

Jacob Caldwell Bashford, born May 23. SURPRISE!

This picture is of my firstborn child weighing 3lbs. 15oz.at birth. (The miscarriages occurred after Jacob was born). The picture was taken within a couple hours of him being born. Jacob Caldwell Bashford was born unexpectedly when I was 32 weeks into my pregnancy. He spent five weeks in the NICU and for a few years after that we were constantly in various doctor offices because he was constantly Ill. He came home from the hospital with heart and lung monitors which he would sometimes pull off in the middle of the night and scare the bejeezus out of us!! He had numerous tubes in his ears and a Tonsillectomy at 18 months old.
{Every year, about 450,000 babies are born too soon in the United States. After rising by 36 percent over 25 years (1981-2006), our country’s preterm birth rate has declined by 11 percent over the last 7 years. However, the U.S. preterm birth rate remains too high at 11.4 percent, which is higher than that of most developed nations. – March of Dimes}

My first time getting to hold my baby…about a week after he was born.

Then….at the age of 2, he had a minor heart surgery to repair an open PDA (Patent Ductus Arteriosis). Basically…..it’s an unclosed hole in the aorta.
{Before a baby is born, the fetus’s blood does not need to go to the lungs to get oxygenated. The ductus arteriosus is a hole that allows the blood to skip the circulation to the lungs. However, when the baby is born, the blood must receive oxygen in the lungs and this hole is supposed to close. If the ductus arteriosus is still open (or patent) the blood may skip this necessary step of circulation. The open hole is called the patent ductus arteriosus. – American Heart Association}

My baseball player. He may be little, but he’s fierce & his love for the game is contagious!

No worries though… Like a warrior he pulled through it!!!! He is now a handsome, active, smart, amazing baseball player at the ripe old age of 10 years old!! As he would say…. “I’m a ‘swag boss’!” (Whatever that means in 10 year old language)!! I think in the 70’s the term was…. ‘super groovy.’ 🙂

I feel it is important to bring awareness to premature births because many of them can be prevented and if the mother recognizes some symptoms, the doctors can be more proactive with her in hopes of continuing with a healthy pregnancy. I recognized the signs with my daughter at 30 weeks and we were able to keep her in the womb until week 38. My symptoms were simply an intense low back pain and the baby starting to drop. As a first time pregnant woman, I had no idea that was abnormal. I didn’t even realize what it looked or felt like when the baby ‘dropped.’ In hindsight….I remember my patients and co-workers telling me “You look different today. You look bigger and uncomfortable.” (I didn’t appreciate that too much and made a mental note to never wear that white maternity top again)!! Now, I know they meant no harm, but that there was a noticeable difference than the day before. I delivered Jacob the very next day.

Jacob & I at his first 5K race which my company helped to sponsor. He ran his first 5K in under 29 minutes!

Jacob & I watching our favorite Baseball Team…Cincinnati Reds!

It is November….. so I also must remind myself to be thankful… Thankful for the medical staff took care of Jacob and myself, thankful to God for allowing me to be the mother of a premature infant, thankful I delivered a healthy full term baby girl, and remind myself that I have 2 angels watching over me. ❤ ❤

I share this with you today… To bring awareness to premature births, to remind you to be thankful for the ups and downs in life which teaches a lesson… and to remind you that having a fitness goal/focusing on it and working towards it can help decrease stress & ease emotional discomfort. I didn’t exercise back then like I do now. And if I didn’t start running about 5 years ago….God only knows the hot mess I’d be today. I’m thankful for a body that allows my brain to push it so hard…..and for being able to reap the benefits.

I pray you all have an amazing November and don’t forget to pray for the babies who are fighting for their lives, or are in heaven, and the families who love them. A little extra prayers never hurt anyone.

For more information on pre-term labor and prematurity, please visit http://www.marchofdimes.org/mission/prematurity-campaign.aspx

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.

Who is YourFitness-411? (A woman worth meeting!)

August 23, 2014 / YourFitness-411 / Leave a comment

I think it’s time you learn a little more about my personal journey so that you can understand how I got to where I am today.

I was a very active high school athlete. Back then, there were no ‘travel teams’ and coaches actually wanted you to participate in different sports to stay active (I still believe this is a good thing and am disappointed when children are told to focus on 1 sport at too young of an age). Don’t get me wrong…I understand in today’s world the importance of honing in on a sport and becoming good at it in order to make HS teams. I came from a small Ohio town where there were only about 10-15 girls trying out for the teams….so the chance of making it was fairly high.
I played volleyball, basketball, and softball. I was the starting setter for my Volleyball team (very successful team: State Champions 1992 and returned to state but lost 2004), starting varsity pitcher for the softball team all 4 years of HS, and a forward in basketball. I am still very active in Volleyball and have been playing for almost 26 years! I now play on co-ed indoor leagues even though it takes me longer to get off the floor after a dive. 😛
After high school, attended the University of Cincinnati and graduated as a Physical Therapist Assistant. I worked in Cincinnati, Ohio with TriHealth Pavilion who treated some of the Cincinnati Reds players.
It was the best job ever! (I was too young to realize that at the time).

I continued to stay very active and enjoyed my workouts. I’ve always had a ‘gymnast’ build and have learned to love it. I had a very good core region and once again…. Didn’t appreciate it in my 20’s!

At the age of 29, I became a Mom. My baby boy surprised me and decided to enter the world at 32 weeks (2 months early) and he lived in the NICU for 5 weeks. During those 5 weeks, I emotionally and physically went to hell. I sat by his ‘glass box’ staring at him for 5 weeks, watching the monitors and praying I would get to plan many birthday parties for him. He gave us many scares during those 5 weeks and the following couple of years were rough with him being ill often.

I rarely went home unless it was to sleep during the time he was in the NICU. I partially dislocated my hip during those 5 weeks and was on crutches. I was having an awful time. I drove past a Zestos ice cream shop going to and from the hospital and fell in love with their black raspberry smoothie. That ended up being a big mistake. I justified it because it seemed ‘healthier’ than other options at the time and I wasn’t eating normal food patterns. I came home after being in the hospital all day and ate whatever I could…. I was a train wreck, but kept telling myself I was ‘fine’ and could handle it, when I should have leaned on others for support.
Jacob came home from the hospital and within 1 week I was very ill with vertigo. That is when I Iost the hearing in my left ear for reasons the doctors cannot explain. I went through numerous tests to rule out brain tumors and such, and more doctor appointment trying to fix the problem. Seven cortisone shots in my ear drum later and no significant changes.
To this day, my hearing continues to decrease and I wear a hearing aid in my left ear.

Over the next couple of years I tried to lose weight but never got back to my 125-130lbs. in which I loved my body. I then suffered 2 miscarriages and the last one was diagnosed as a ‘partial molar pregnancy’ (http://www.webmd.com/baby/tc/molar-pregnancy-topic-overview) and I miscarried at 12 weeks. Once again…. Emotional overload. Losing a child is the most pain I can ever imagine. What do we do in times of emotional stress? We turn to food. So, there I was…. With more pregnancy weight on top of the 8-10 lbs. I didn’t lose from the first pregnancy. To top it off, my 2.5 year old son had a minor heart surgery to repair a structure. AAhhh!!! Six months after my second miscarriage, I was cleared to get pregnant again and so I did. Lydia was born at 38 weeks and a healthy baby girl!!

A few months after her birth, my sister in law told me she was going to run a 5K. I had thought about doing that also, but 3.1 miles seemed like a forever distance. I’m competitive and decided I could run it too, so I trained for about 10 weeks and ran my first race. I crossed the finish line at 34 minutes and my sister in law beat me…… did I mention she was pregnant? Yep, a pregnant woman beat me!!! That fueled my fire and here I am 6+ years later having ran 5 half marathons, 2 full marathons, and bunch of 5K & 10K races. I also was on a team of 12 for a Ragnar race which ran from Miami, FL to Key West in February. I LOVED it and am running an ULTRA Ragnar race (team of 6) this fall in Vegas.

Let me backtrack….. After that first 5K I decided to get fit. I was getting very short of breath with the running, so I went to the doctor. I was diagnosed with Asthma and EIB (Exercise Induced Bronchospams). I got treatment and my running became easier.

I saw a ‘Slim in 6’ infomercial while unloading the dishwasher one day and I decided to call and order it. I got bored with that after 4 weeks and needed more. My friend was a Team Beachbody coach and so I purchased P90X from her website. A few weeks later, I bought Shakeology in an effort to speed up my results and for nutrition reasons. I completed the program and my speed increased and I was down 12lbs. After 2 months of debating & praying, I became a Team Beachbody coach in October 2010. I purchased the Insanity program with my discount and completed it, which helped me to build a strong lower body base and drop another few pounds. Not knowing what to do after that…. I repeated the Insanity program again.

People took notice of my results and started purchasing the programs from me and that fueled my fire to be more than just a Team Beachbody coach but to actually train people. I started my own little company called “YourFitness-411.” I wanted a company that would allow me to focus on providing others with fitness information (411) that could help them without feeling as though I was only interested in ‘selling’ them a product. True coaching is so much more than helping them with the products!! Accountability and support are key to success and I knew I needed to offer that. Even with all my current clients, I still pride myself on the fact that I offer personalized assistance for people who come to me wanting help.
By the way…. I now own 15 of the Team Beachbody home programs! #AddictedtoHomeExercise

With my therapy knowledge, I was doing well, but we all know that food is the #1 problem, so I decided to get a nutrition education too. After MANY research papers and chapters studying, I passed my test and became an ISSA Specialist in Sports Nutrition in early 2013. I have now mentored many challenge groups and personally assist many towards weight loss and muscle building. I was also quoted in the “Max Sports &Fitness” – May 2014 issue regarding supplements for the athlete! I’ve helped people lose hundreds of pounds over the past 4 years and am very proud of my growing team of Team Beachbody coaches and their success not only regarding their own body, but also creating income.

Over these years, I have also written an essay on my life with EIB which I submitted to a competition and it made it to the top 10 in the country!! I almost won a dinner with my favorite athlete, Apollo Ohno, but I fell short on votes. Sigh….
I am proud to say that my work as a fitness coach has introduced me to people all over the world & I’ve built some amazing friendships. I am the coach for Shinedown’s drummer, Barry Kerch, and got to meet him backstage at a concert and hug the entire band! I still check in with him from time to time and am very proud of the band’s accomplishments. They used the Insanity program and it literally saved the lead singer’s life.

I still have about 10 lbs. I want to lose and I will. However, more importantly, I am a Mom who is leading by example for her kids. My kiddos know what a protein/carb/fat is and they are learning when to eat what to help them feel better during the day. I’m giving them information that they will use forever!! And….memories! They were able to watch me cross the line of my second marathon in Columbus, Ohio and I was overjoyed at seeing them post-race. They spent 5 hours chasing me around that course and were amazing troopers!

I’m thankful that I have the opportunity to affect lives in a positive manner and create opportunities for others. Thank you for believing in me and trusting me with your success!! Now…. Go make your own story! I can’t wait to hear it! (I only hope you’ll allow me to be a part of your journey!)

Please feel free to contact me at Bashford.Lisa@yahoo.com if you would like to discuss your fitness options or would like the supportive community of me and my team.
You can also find me on all social media outlets listed on my webiste: YourFitness-411.com

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

August 1, 2014 / YourFitness-411 / Leave a comment

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

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

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

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

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

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

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

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

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

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

’21 DayFix’ or the ’24 Day Challenge’?…..which program will help you to lose weight?

May 21, 2014May 21, 2014 / YourFitness-411 / 3 Comments

Team Beachbody’s 21Day Fix or Advocare’s 24 Day Challenge? Hmmm…..

I’ve had personal experience with both of these programs and I must say that BOTH of them will change your body and eating habits. By now, we all know that food is the major culprit of the growing waistlines in this country. Over the years, our food has gotten sweeter, manufacturers know this and cater to that by sweetening most every processed food out there (yes, even milk) and if they don’t do this, typically people will not purchase their products! As the foods get sweeter, we develop habits of eating the wrong foods. I blame manufactures on this too because their advertising and labels can be VERY misleading and trick people into eating foods that really aren’t as healthy as they seem! Regardless, all this is leading to wrong food choices and higher numbers on the scales. It’s disheartening because it’s not only adults being affected, it’s children too.
Therefore, both of these food challenges change the way you view food. And, that’s ALWAYS a good thing! Both products promote healthy habits, water intake, and clean eating. However, there are some very different aspects to each program too.

21 Day Fix:

Includes 7 30 minute workouts. Exercise is an important aspect to body health. Exercise boosts brain power, memory, moods and decreases stress levels along with making the body look great!
No weighing food, No calorie counting, No Weight Watcher points…. It’s a basic container system. You figure out which caloric range you are in, and then the instructions tell you how many containers of each food category you get per day. (Protein, veggies, fruit, complex carbs, healthy fats, seeds, oils and sweet snacks). You simply eat those foods each day. You decide which foods you want to eat each day. Love cottage cheese? That’s a red container. Want a whole grain waffle? That’s a yellow container. How about a glass of wine? Better save your yellow containers and exchange them for wine. J
The program is 21 days in length.
The focus is on food (portion control and making better food choices, however allows for sweet snacks and wine occasionally) and exercise.
No pills and not a consumable product other than if you choose to use the nutrient dense meal replacement Shakeology, with it. Recommended but not necessary to achieve results.
Program can be repeated as often as you wish, however you will learn what to eat and portion control and incorporate that into daily life.
Program is $60 and if you order it with Shakeology, (meal replacement) the total is $160.00

24 Day Challenge:

This program does NOT come with an exercise program.
The food program is based around the 3 food categories: Protein, Carbohydrates, and Healthy fats. The program clearly lays out when you should eat from each category.
There are foods listed that you are to avoid. And alcohol should be avoided also.
2 parts to this program. The first part is a 10 day ‘cleanse’ but it’s not intended to give you diarrhea or make you ill. It’s a high fiber cleanse. Not all bodies respond well to the fiber drink. The focus of the first 10 days is to rid your body of toxins.
The second phase of this program is 14 days long and referred to as the Max Phase. It involves fueling your body in order to achieve maximum results.
Timing of food intake is crucial to this program.
This program involves supplements and many pills. It’s a consumable program meaning you take the product and then need to order more. It comes with clear instructions on when to take the pills and when to eat food. The pills and food work together to help your body lose weight.
This challenge is 24 days in length and may only be done 1x every 90 days.
Post challenge, you have options of continuing without supplements and with the knowledge of food and timing of eating the food (proteins, carbs, fats)….or you can continue with a variety of supplements to assist the body with weight loss.
Spark is the energy drink that is recommended to use with the program since you are encouraged to not drink coffee. Spark has the artificial sweetener, Sucralose in it as well as some of the other products.
Roughly $200 for all the products in this program, however it can be personalized so that you only use the basic necessities, which varies pending your needs and lifestyle.

Both programs have helped people to lose hundreds of pounds! Both companies offer large support systems for their customers and you have ‘coaches’ or ‘reps’ to help answer any of your questions.

There are positive and negative aspects to both programs. Personally, I favor the 21 Day Fix because I found it to be easier and more ‘natural.’ I have memorized the portions of each container and it’s easy to do!! I am a runner and in order to run long distance, I need to add an extra container of carbs though to power me through the miles. Once again, it’s all about paying attention to your body!!

I have family members who have found a lot of success with Advocare’s 24 Day challenge too!! They feel healthy and empowered taking herbal supplements. I was diagnosed with Ulcerative Colitis 11 years ago and I became very malnourished and ill (fiber drink wreaked havoc on my intestines) while doing the 24 day challenge. I was put on steroids and it took about a month before my system calmed down. However, my husband and in-laws loved the challenge and it worked well for him! I have many friends who use the program and LOVE it!!

You need to decide which program fits your lifestyle the best and which one you will stick with. BOTH programs encourage food changes and food education, and that’s why they both are popular programs.
If you need assistance determining which program is best for you…. Contact me! I have experience with both and have seen success with both…. Therefore, I will help you decipher which one you would be most successful using. Losing weight is the ultimate goal and both programs teach you food lessons, which I find valuable!! If it doesn’t ‘teach’ you anything about something you make decisions with all day long (food)…… then it’s not a program you should be using.

Feel free to contact me at any time. Bashford.Lisa@yahoo.com.
Are you on social media?? Say “HELLO” and follow me for recipes, motivation, home exercise ideas/programs, and body health information!! My passion is teaching you about YOUR FITNESS!

Have a great day & remember…. You are what you eat! Don’t be cheap or fake!!

XOXO – Lisa Bashford

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Need a way to track your food and fitness? Contact me! I have a beautiful 30+ page Health & Fitness planner to help you stay on track! Simply download it! Use the address above to email me for more information!

Are you saying ‘fat is beautiful’ because you can’t find the key to losing it?

May 16, 2014May 16, 2014 / YourFitness-411 / 2 Comments

I’ve been seeing a LOT of social media posts on how we should ‘accept our bodies’ and not worry about wrinkles, losing weight, sagging skin, etc. I’m calling it BS. Yep, I said it…… BS. It’s the excuses people are saying to themselves to help themselves deal with the fact that fighting for their own health is sometimes difficult, frustrating, exhausting, and not everyone can do it. “I’ve tried to lose weight, but I can’t …. so I’ll just love my body and say ‘fat is beautiful!”

Let me clarify — I believe in aging gracefully. Yet, I still color my hair, put makeup on, use wrinkle cream at night, stay up with trends, and wear supportive bras. I will age. We all will and we are! Whether you want to or not…. it’s going to happen. Honestly, many people grow more attractive as they age! Accepting that your skin will lose elasticity, gravity will take over, and a few pounds will creep on is fantastic and I applaud people who accept it!! (Smile lines and crows feet show a happy life, right?) So, if that’s what all those social media rants are in referring too…. I agree! If it’s referring to people who have suffered the pain of losing a limb, burned skin, scars from trauma, scars from removal of cancer….. I applaud those people too and those are battle wounds that you have earned!!
But, they aren’t.

Many of them are referring to weight. Saying that you accept being 50+ lbs over weight (And mind you, some of these are people that are morbidly obese)….. is NOT OK. We ALL struggle with our bodies – it could be extra skin around our belly buttons, the stretch marks from pregnancies, a flat butt, saggy arms, bird legs, or big belly. But, sagging skin, stretch marks, wrinkles…. they aren’t going to effect our life expectancy. Weight problems WILL!!
Would you click the ‘like’ button if someone posted “My extra fat is causing me to have diabetes and I’m getting my foot amputated next week! Yeah Me!” Would you think “good for them! It’s great that they accepted their extra pounds!” ?????
That’s kinda what’s happening.

People are ranting in these posts that today’s world is consumed with being ‘fit’ and losing weight. That there are people all over social media and infomercials ‘fat shaming’ others or constantly promoting weight loss programs. Well, maybe if 1 out of every 3 people weren’t overweight, then you wouldn’t see all that! It wouldn’t be in our faces all the time! Maybe if childhood obesity wasn’t at an all time high and people didn’t care… you wouldn’t see it all the time. Children are getting illnesses and disease that they should NOT be getting because of weight issues! Can you imagine a world where most people were a healthy ‘average’ weight and actually took care of their hearts vs. enable others and accept an early death?

Breast cancer awareness is everywhere too – clothing, tv, social media, etc. WHY? Because it’s killing us and being proactive saves lives! Do you hear people complaining about that?? (Shaking your head no?) Yet, there are complaints when the disease is in another form such as ‘fat.’ I just don’t understand.

I am NOT saying people need to have hard bodies and be a size 2. I am NOT saying that everyone needs to eat clean 100% and fit into skinny jeans. I am NOT saying that magazines need to have thin models and 6-pack abs on their pages. A few pounds overweight is one thing and it’s natural because our weight fluctuates, and I find no problems with that. I find NO PROBLEM with people who are overweight and trying to live healthier lifestyle! Many of my friends fit into that category and I myself should lose 8-10 more pounds! I’ve been on prednisone many times and gained the weight… but I’ve NEVER accepted it. I’ve worked very hard to take it off each time I’ve finished that round of treatment.

A friend recently told me “It’s okay to love yourself even though you may not be happy with your body” and I 100% agree because I am one of those people. Loving yourself and loving your body are not synonymous. She also said, “You don’t have to hate yourself as a person to admit that you dislike your body (or parts of it) and want to change it.” Once again… I agree. I’m thankful to have amazing friends and that we can have discussions like this without losing a friendship.

I am growing fatigued with the notion of folks who say, “I can’t lose weight, I’ve tried everything, so I’ve just learned to accept it.” That’s not learning to accept it because I guarantee you don’t think it’s beautiful when your doctor tells you he won’t replace your knee until you lose weight. Or, when the nurse is helping you roll side to side in a hospital bed to clean between the skin folds to prevent skin breakdown and infection. What you are ‘accepting’ is that you haven’t figured out what will unlock your body and create weight loss. There is a key for each of us! It may take many times of turning the lock to see which key fits, but there is one out there! I know it gets depressing, frustrating, annoying,& maddening. I myself have experienced it and have been on the journey with my clients. I’m FULLY aware of that side of weight loss. But, when it happens and you find even a little success…. it’s joyful. Pure joy to calculate the inches that have been lost and to see your ‘before’ picture compared to the current one!! And that joy makes it worthwhile.

Accept things that you cannot change….. find the courage to change the things you can…… and the wisdom to know the difference.

That Serenity prayer holds true for all things in life. The problem is…. many people can’t find the wisdom to know when to accept a healthy weight and when to fight for better. You do NOT need to fight the battle alone. As you know.. there are plenty of us on social media that will help you fight that battle. Be Better. Do Good. Pay it forward. Lead by example.

YOU are in control of Your Fitness! Let’s do something about it.
Be true to who you are – but ‘fat’ isn’t who someone ‘is.’ It’s tissue inside a body which comes and goes. Let it Go! (Did you really not expect a FROZEN reference in this blog?) 🙂

www.YourFitness-411.com

100% honesty about being a Team Beachbody coach on my team. 411 exposed.

May 11, 2014 / YourFitness-411 / Leave a comment

When I believe in something…. I throw 100% of myself into it. Whether it’s a child’s birthday party, the perfect Christmas gift, preparing for a race, running a fitness booth at an event, cyber coaching an accountability weight-loss group, or mentoring a group of people who have trusted me to teach them how to make an extra income by becoming a Team Beachbody coach on my team.

Sometimes, my 100% intimidates people. They feel that’s what they have to do also, and although I greatly appreciate that thought and the effort…it’s simply not true. My passion for helping others to learn more about health through proper food choices and exercise seeps out my pores. Is it a great thing or a fault? Probably a little of both. Don’t allow my passion to stop you from taking a leap of faith!

I want everyone to enjoy the perks of being a Team Beachbody coach on my team and helping others to get healthy! The more people I talk to, the more I hear people say “I don’t have time for it.” So, I feel it’s time to be 100% truthful and speak clearly about this gig that makes me an extra $1000+ a month which will continue to grow.
Here are some things you do NOT need in order to be a successful coach on TeamBelieve (my team’s name).

Age doesn’t matter unless you are younger than 18 years old.
It doesn’t matter what physical shape you are currently in. Waiting until you are ‘the right weight’ is a complete mistake. You may not get there anytime soon and others NEED to see your journey! Your journey is what helps others. You respect someone when you’ve seen the dedication, discipline, and struggles they are practicing in order to achieve those goals. Don’t use that excuse anymore.
More than 15 minutes a day.
Educated on food/fitness.
A lot of money.
Place to store products because you don’t store any! People place orders and the company does the rest for you!
A monthly order. To be a baseline coach, you do NOT need a monthly product order!
A lot of fitness loving friends (although it helps).
No evening ‘parties’ to host.

Let me explain. If you have social media – you have the ability to grow an amazing business and make extra money right at your fingertips. Thanks to social media, small businesses continue to grow and are very successful. All you need is 15 minutes a day thanks to social media. I will send you a checklist that I have created to help you if you only have 15 minutes a day. A quick email, a post on social media, answering a client’s questions (which there aren’t many) only takes a few minutes. You don’t need time, you need consistency. You don’t need to have an educational foundation in nutrition or fitness to do well at this business. Did you know that Tony Horton (Creator of the P90X workout line) never graduated from college? He went to college and did normal college things like drink beer and chase girls, but he never actually graduated. Thankfully, I have a nutrition background (which I acquired in 2013 specifically so I can help my team better) and have been a Physical Therapist Assist. For 17 years so I know quite a bit about weight-loss, muscle building, injury prevention, and rehabilitation of injury/surgery/disease. I’m also a runner, athlete, and have my own weight loss story >>> experience is the best teacher. As your upline sponsor, I will help you with your client’s questions, your questions, and educate you at the same time! Win/Win/Win! I’ve also purchased social media courses which have taught me quite a lot about social media/small businesses. Trial and error has taught me a lot too!! I’ll teach you everything I know!

Unlike other home businesses, you do NOT NEED a monthly order placed or a set amount of money made per month. All you need is $15.95. Let me repeat that in case you missed it…… All you need is $15.95. That is the price for owning your own business each month! You get 3 beautifully designed websites for only $15.95/month! If you have a friend that purchases the new 21DayFix challenge pack from your site, you earn $40. That means 2 months of your monthly fee is taken care of!

A basic coach gets the 25% discount and 25% commission just like the rest of us. Many people like to be a basic coach for the discount and option to make money if they choose to. Other coaches want to expand and see what income they can generate. I like either kind of coach on my team!
If you want to grow to the next status which is called an Emerald coach….all you need to do is sign up 2 coaches onto YOUR team! Once all 3 of you are ‘active’ (meaning you have accumulated 50 volume points either through your orders or a client’s orders), then you are an Emerald Coach! Emerald coaches get some amazing perks from Team Beachbody! You get a FREE client assigned to you almost weekly from the infomercial orders, you earn free prizes when you make success club, and you get to earn money with cycle bonuses ($14.00 per cycle). I’ll explain that when you get to that status! Just know that you can cycle numerous times in one day (I’m talking around 90x!)
I always send a little ‘Congratulations’ give to my coaches when they advance ranks too! You may be thinking…. “Yes, Lisa, but how hard is it to get 50 volume points?” One order of Shakeology is 90 points, so it’s pretty simple. All supplements and programs have volume points and it’s roughly $1.00/point as a coach. Coaches would get Shakeology for $97.50 whereas a non-coach has to pay $130 for 30 meals. There is a HUGE variety of energy drinks, recovery drinks, protein drinks, meal replacements, workout programs, workout equipment, vitamins, and much more to choose from!! And, did you realize I said that those volume points can come from a client too? So, if you have a client who purchased Shakeology, then you are qualified as an ‘active’ status and don’t need to worry about it! It’s great having a few reliable clients!

The various ranks of Team Beachbody coaches are:

Basic
Emerald
Ruby
Diamond
Star Diamond (I am currently a 1-Star Diamond coach)

Each rank has various perks and income opportunities. Many Emerald coaches are making more than Diamond coaches!! In my opinion, rank doesn’t matter as much as your income. You’d rather have a fat check than a lot of people clapping for you because you advanced in rank, right?

“But Lisa, I don’t want to be responsible for my customer’s or have the time to ‘coach’ people.” Do you know what I say to that?? “Awesome, because you can add your customer’s to one of my many facebook groups and I will coach them!!” The same goes for your new coaches too! Add them to my facebook group called ‘Team Believe’ and I will coach them for you!!
Seriously….. how could I make it more simple for you??

Being a Team Beachbody coach holds you responsible for your own weight-loss/fitness goals and allows you the opportunity to get a discount on quality products along with providing you the chance to make some extra spending cash! Best part is that there is no termination fee! I only ask that you give it at least 6 months so that you can let everyone know you are a coach and they can order from you! Plant the seed and wait for it to grow! If it’s not for you, simply quit. I won’t hold a grudge or take it personally. Even if it’s not for you….. ya know what? You still tried it and added a new chapter to your life of things you have tried! It’s a Win/Win!! I have a coach that stopped coaching & then came back to my team 1-2 years later and now she’s very successful! She just earned a FREE ticket to next year’s Team Beachbody convention in Vegas next year that’s worth $295!!!

I could go on and on about some of the Superstars on my personal team (not to mention Shinedown’s drummer, Barry Kerch). I have some coaches making more in 1 week than they make in 2 weeks at their normal 40 hour/week job! I have other coaches who simply want the discount and no interest in making money. Regardless, they are a part of a huge supportive fitness family that has a HEALTHY addiction! Amazing people from all over the country are bonding because of Team Beachbody. My team is growing….now is the time to join!

I’d love to hear your fears now that I’ve killed some of them for you. I love to put excuses out of their misery!! Join my team! Now is the time to hold yourself accountable, lose the weight, have a strong fitness family behind you, and make money for that summer vacation. Why are you hesitating??

Surprise me by going to www.beachbodycoach.com/LisaBashford and clicking the COACH button. I can’t wait to welcome you to Team Believe and get you started!!! That $32.50 savings on your monthly Shakeology is waiting for you!!!!
You can always contact me at: Bashford.Lisa@yahoo.com if you have more questions/concerns.

Half Marathon…Piece of Cake! (More like stale bread – HARD)

April 14, 2014April 14, 2014 / YourFitness-411 / Leave a comment

This weekend I ran my very first SPRING half marathon! I’ve never ran a ‘spring’ half marathon because I’ve always been cautious of the weather and having to train long distance in the snow and ice is just not worth it to me. Of course I sign up for a spring half marathon this year and it was one of the worst winters in Indiana!!
Go figure! Therefore, all of my training was done on the treadmill. ~~Awesome!!~~ Kidding….it took a lot of mental strength!

This is my fourth overall half marathon. I was very concerned with how my race was going to turn out because of the treadmill training, weather, and constant rolling hills in Carmel, Indiana. I had no intentions of going for a great time until I was standing in the corrals listening to the National Anthem. (My pre-workout drink must have kicked in at that moment!) My first half (6.55 miles) of the marathon went exceptionally well!!! I was approximately three minutes ahead of schedule and super excited!!! Then…. all good things must come to an end, and I had some issues.
1.My skin started to chaff in different spots than normal (ouch).
2. My music player started playing Christmas songs (worst music ever to run to).
3. My energy drained.
4. My brain got bored.
After about 1-1/2 miles of this, my carb chews kicked in and I perked up.
However, damage had been done and I had lost those three minutes. I did not go into this race expecting to have a PR (Personal Record). However after the first 6 miles I knew it was an option, and I got really excited. The next 7 miles were filled with thoughts of ‘go, go, go’ and I felt like I was late for my own funeral!!

It’s a mental game one must play while running long distance. Just ask any runner….. we all have different strategies to get us through! Well, I ended the race 14 seconds shy of a new personal record. I was disappointed at first, however I now realize that I am proud of my time due to the time of year, treadmill training, the hills and my asthma. My lungs do NOT enjoy working harder to power up a hill!!
As fitness freaks, we abuse our bodies. We put it through some serious training and are hard-core during the race event. The race may have ended on Saturday, but my recovery continues well through Sunday. My lungs are tired, I’m coughing up junk, my skin is sore, and my feet/toes are blistered and bruised. My energy level is low, and I’m mentally worn out. What’s your point, Lisa?? >>> Just because you’ve accomplished a goal or your race or sporting event is over >>>> does NOT mean you stop taking care of your body!!!! I still went to church, attended my nephew’s birthday party, and I’m continuing to make sure I eat enough protein, complex carbohydrates, and fluids today so that I can heal and get back to my normal strength training workouts this week. I do not want to spend the next two days sore, tired, and grumpy because I cannot work out. Many of us like to work out hard but that also means we have to remember our bodies need to be taken care of especially as we age.
Lesson: Take care of your body, be proactive, and help it heal so that you can continue to stay active!! It’s worth it!!

What I do for recover: I make sure to take an ActiVit multivitamin, I drink ‘Rest & Recovery’ formula as a recovery drink (very important), 1 Shakeology meal today to ensure my body has enough nutrients to heal itself, lots of water, BioFreeze on the sore muscles, ice bath as needed, and sleep. I was able to take a 90 minute nap late this afternoon… just what the therapist (me) ordered!! 🙂

I really want to become a ‘Half Fanatic!’ That means running 2 half marathons within 2 weeks or 3 within 3 months. Unfortunately, my schedule isn’t going to allow me to get another one completed in the next 2 weeks. If I had unlimited travel funds, I could do it….. but that isn’t happening. So…. looks like the 3 month plan may be an option. 🙂
Be Active. Dream Big, Lead By Example.
Wishing you all the best for your fitness goals and treat the body well during recovery and always! — Lisa

If you are looking to lose weight >>> May I recommend the 21 Day Fix through Team Beachbody? It will TEACH you food portion sizes, clean eating, and some basic workouts for all levels!! No weighing your food. No counting calories. No strict diet plans. No magic pills. You will learn to feed your body and your family in a healthy manner!! And… as parents, it’s our job to teach our children proper nutrition!!! Contact me for more info. My ’21 DayFix’ challenge group starts April 24! HURRY! Bashford.Lisa@yahoo.com

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Half Marathon…Piece of Cake! (More like stale bread – HARD)

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