fitness

You can bet your sweet…

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Craving something sweet?  You are not alone.  Did you know that the average American eats 100 pounds of sugar in a year? 
I consider myself a fairly healthy eater & I try to help my kids to make wise choices also.  However, I still love to bake (I ‘healthy up’ most recipes the best that I can), sometimes sweeten my coffee & oatmeal with the sweet stuff, and love cookies.  Even though I kicked the soda habit a couple years ago and try to STRONGLY advise my clients against diet soda (it’s worse than the regular)…. I still find myself wondering if I’m still addicted to it.  I question,  “Is it hurting my progress?”  If I’m eating too much of the sweet stuff, then others are drowning themselves in it!! 
Sugar is mainly fructose and glucose and when we eat if, the pancrease releases insulin, which helps our bodies use it as fuel and creates a drop in blood sugar.  However, if we eat more sugar than our bodies can process, the insulin tells our body to store the excess as fat and we gain weight.  Also, the insulin drops blood sugar and soon we feel fatigued, tired, and craving more sugar!  The more weight you carry on your body, the higher your risk for Type 2 Diabetes and heart disease. 
There are many professional opinions about sugar… but the main problem is that many people are eating WAY TOO MUCH OF IT and they don’t even know it.  Sugar is not the problem, it’s how much we eat that is the problem. 
So, back to my question – Did you know that the average American eats 100 pounds of sugar in a year?  Do you know if you are eating that much?  Most of the sugar we eat is not table sugar from coffee and oatmeal, but from packaged foods.  Even ones we ‘think’ are healthy such as peanut butter, wheat bread, pasta sauce, salad dressings, orange juice, crackers, yogurt, etc.  Maunufactures had sugar simply because it tastes better.  If your child would only eat spaghetti with one kind of sauce, then you would purchase that kind, correct?  They have favorites and usually it’s because it’s sweeter than other brands.  The sweeter the food gets, the less nutritious it is.  I always tell people to stop eating processed foods…..they are full of sweetners and do not have many vitamins/minerals to satisfy hunger.  Think about it…. Many people think a ‘heathy’ diet should have yogurt, wheat bread, those 100-calorie snack packs, juice, fruit, and much more.  Well, fruit packs it’s own sugar called fructose….and you don’t need a lot more than that!!  Check out your yogurt labels and you will see 15+ grams of sugar on most of them. 
You can bet your sweet backside that the sweet stuff only creates MORE cravings for sweet stuff.  It’s a cycle that you can’t escape unless you make changes. 

 “Lisa, how much sugar should we be eating?” Doctors recommend about 140-180calories of your daily intake can be sugar related.  One gram of sugar contains 3.87 calories.  I typically tell people….. 30-50 grams, but try to stay around 40 if possible, because it’s difficult!!  The less processed foods you eat, the less sugar you will consume.  Read that again!!!  The less processed foods you eat, the less sugar you will consume…. Helping to break the cycle and lose weight.  YOU tell your body what to eat…… YOU rid it of addictions.  It cannot rid itself. 
Train your tongue to eat less sugar by mixing half your regular yogurt with half of the plain kind for a couple weeks.  Eat regulary to avoid low blood sugar and the cravings for sweets.  Dessert should consist of fruit (which is naturally sweet….hello pineapple!) and less of the manufactured treats.  

Read your labels. 
Did you know that whatever is listed as the FIRST ingredient, means that product has the MOST of that ingredient.  For instance, if the first ingredient is ‘high fructose corn syrup’ put it down and walk away!  Sugar shows up on labels as high fructose corn syrup, sucrose, maltose, dextrose, honey, molasses, maple syrup, evaporated can juice, fruit juice concentrate, and agave nectar.  Often times…..all that sugar added up is more than any other ingredient.  YIKES!!  Choose items that say “no added sugar” and be aware of those that say “Lightly sweetened’ or ‘low sugar’.  WHY?  Because the FDA does not regulate those phrases.  Going all artificial  isn’t good either.  A study in the journal Appetite found that using artificial sweeteners could also result in weight gain.  Hello Diet Soda!!  Experts believe they leave you hungry because they have the sweetness without the calories, leaving you unsatisfied.  Which is another reason I tell clients that if you MUST drink a soda every so often, drink the real stuff and get it out of your system vs. wasting time on the ‘diet’ sodas which leave you craving more and causing weight gain.  Sodas, sweetened tea, and fancy coffee drinks are full of sugary ingredients.  Be aware!! 

By making smart swaps, training your tongue, and being aware of hidden traps in food choices, you are creating a healthier life for you and your family.  Don’t allow your children to get addicted to sugar, by limiting processed foods.  I’m not saying “Never eat a cookie” – I’m just saying there’s no need for them to eat chips, candy, soda, and crackers on a daily basis.  Those are ‘treats’ not daily staples.  That goes for YOU too!  Treat your body well.  Now you are educated and have more of an understanding on sugar and what it creates in the body.  I hope the next time you reach for a diet soda, crackers, or spaghetti sauce, you read the labels or think, “hmmm…this isn’t going to do anything for me except make me want more” and realize that it’s not worth it. 

Check your yogurt….. you will be amazed. 
I can hear parents already, “But at least my kid is eating yogurt!” Yep, you are correct and mine kiddos eat it too.  But, are you allowing them to eat chips, candy, crackers, & fruit juices daily too?  If so, then you need to rethink your actions.  You are doing them NO favors.
Most kids will be drawn to a big plate of colorful fruit/veggies more than cracker and chips anyways.  Allow them to make choices…… just give them better choices. 

Remember, sugar itself isn’t ‘bad’…. It’s how much of it we eat that is the problem!  
To cont. to learn more about better nutrition/healthy recipes for you & your family, follow me on Facebook at YourFitness-411. 
You can also subscribe to me on twitter at Coach Bashford & Instagram as YourFitnessInfo.
Stay Sweet!  

OBESITY – such an ugly word.

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The term ‘obesity’ is an excess proportion of total body fat.  “Morbid obesity” means that a person is either 50%-100% over normal weight, more than 100 pounds over normal weight, has a BMI of 40 or higher, or is sufficiently overweight to severely interfere with health or normal function.  There are many reasons as to why/how people become obese.  One of the most obvious causes of obesity is simply overeating. When you eat more food than the body requires then the excess is stored as fat. This can occur by eating too much or eating foods that are high in fat and calories. 

Other common causes for a person being obese are age, gender, genetics, environmental factors, physical inactivity, illness, psychological factors, and medications.

When it comes to my scope of practice, environmental factors and physical inactivity play a significant role. Environmental factors include lifestyle behaviors such as what a person eats and how active they are.  Physical activity or inactivity is self-explanatory.  Active individuals require more calories than less active ones to maintain their weight. Additionally, physical activity tends to decrease appetite in obese individuals while increasing the body’s ability to preferentially metabolize fat as an energy source. Much of the increase in obesity in the last 20 years is thought to have resulted from the decreased level of daily physical activity.  For those individuals struggling with these causes of obesity, the treatment I would recommend would be to educate yourself on proper food choices and exercise regimens that suit your lifestyle and personality.  Then, incorporate what you have learned into your daily life.  Some important factors would be proper water intake, carb/protein/fat intake, food proportions, limiting the processed ‘unhealthy’ carbs and replacing them with better choices of foods, knowing the proper caloric intake for your body and activity level, and of course, beginning an exercise program that you can maintain.  Too many individuals find excuses as to why they cannot make healthier choices and stick with them, so I would also recommend an accountability group or workout partner and help to hold one another accountable to a healthier lifestyle. 
For those causes of obesity which are outside of my scope of practice, I would recommend proper treatment by a medical professional.  Some of those treatment options are gastric bypass surgery, stomach size reduction, prescription weight loss medication, and behavioral changes (support groups/counseling).  These options are to be used after a healthy effort has been given to weight loss programs which include diet, exercise, and accountability. 

I am convinced that with better food choices and exercise, other common causes of obesity such as age, genetics, and illness can be controlled too.  Many illnesses such as diabetes can be controlled with diet and exercise, and then the person may be able to decrease their medication per physician.  I believe that our food choices can be what make us ill as well as what can heal the body.  The number one way to combat obesity is education.  To educate the individual on obesity, the cause of their obesity, and then to seek the right treatment to help them lose the weight and become a healthy weight. 
If you are ‘obese’ and looking for some personal assistance, contact me.  Even if you have just a few pounds to lose.  Gaining control of your body, your cravings, and your life will create joy, satisfaction, & you will be a role model for others. 
I can’t help if you don’t ask.  I have access to hundreds of home workouts and nutritionals to help you along in your journey.  Simple changes = big results.  *BELIEVE*
Email me at Bashford.lisa@yahoo.com or learn more about me at www.YourFitness-411.com

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

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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.

A little “Zig-Zag Method,” anyone??

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A little ‘411’ on the the Zig-Zag method of fat loss –

BMR = Basal metabolic rate: the rate at which your body burns calories while a complete rest, not sleeping, but laying down over a 24 hour period.  (You want that number to be HIGH! 🙂

You want the body to lose fat and still maintain a high BMR without worry of plateau.  This Zig-Zag method can be permanent if you cont. to eat 5-6 meals per day and exercise regularly. Now, if you have been in my accountability groups, I’ve taught you the importance of eating well, shown you how to do it, and helped to teach you proper nutrition.  And, YOU have experienced how good exercise makes you feel, so these 2 things should be a part of your lifestyle by now.

You will notice that when you reduce your caloric intake and increase your caloric burn, your body fat % drops accordingly.  But, so does your BMR.  Then, to force the BMR back to a normal level, you begin eating normally again for a brief period.   What happens is that your body fat level again begins to climb, but not as high as it was in the beginning.  Then you lower the caloric intake again, and down goes the body fat.  Eat normally; the body fat goes up….again, not as high as it was before.  This process continues until your body fat% is at a healthy level.

By zig-zagging your caloric intake like this, you allow periodic BMR adjustments to take place, bringing it back to a level with is corresponding with your new (lower) bodyweight.  Then, it’s easy to begin losing fat again – and again.
If you simply try going down, down, down, with your body fat, your BMR never has a chance to adjust and your fat loss becomes harder and harder until, in frustration, you binge and then gain fat again….forever because you’re messing up your metabolism.  The Zig-Zag method is supposed to stop the plateaus.  When most people hit a plateau, what do they do?  They reduce calories…which is wrong.  (You all should know that by now too, otherwise, I have not done a good job teaching you!).  Reducing calories only adds to the problem because it drops your BMR.  Zig-Zag your calories and your BMR will readjust to the higher level to burn more calories.

An important part of this is weight training.  Without weight training, your lost weight will be from lean tissue, not fat!!!!  And, don’t try to do it too quickly……. Even w/ weight training, starvation diets will cause too much muscle loss rather than fat reduction.  Walking and cardio exercise is ok, but weight training is the single best method for ensuring that gradually lost weight will come from fat stores and not muscle.  WHY?  Because aerobic training alone will reduce your lean body mass and drop your BMR.  Remember…. Muscle burns more calories at REST.  So muscle increases your BMR.  Did that all come together nicely for you??

The ‘down zag’ should last about 3-5 days, and the ‘up zig’ should be a day or two.
I bet your next question is:  how many calories should I add and how many should I decrease?  I would recommend knowing how many calories your body needs for a typical training day (this is another reason why daily exercise is important for an accurate/consistent number)…….and then decrease that number by 600-800 calories for fat loss.  That new number is your daily caloric goal.  I’d start with using that number as the lower one for 3-5 days and then increase it by 300-500 calories for the ‘up’ 1-2 days.  But, it’s something you may need to play with in order to see what works best for your body.  Remember:  you never want to cut your calories and keep them low in hopes of losing fat.  It will not work for a long period of time, messes up your metabolism, and the body starts losing lean muscle vs. fat.
Look me up at YourFitness-411.com and find me on social media for more tips, techniques, and motivation!

Gettin’ Fit & Fiesty

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I’ve been wanting to blog for a couple of weeks now.  But, it always seems to be the last thing on my list of 20 ‘to-do’ things every day.  I’m always too tired by the time I get to it! 
*  Spend time w/ kids = Check
*  Workout = Check
*  Errands (mail out samples, bracelets, grocery, dog’s nails clipped, etc.) = Check
*  Laundry and Vacuum = Check
*  Answer emails & do a little marketing on Twitter, Facebook, and Instagram = Check

You get the idea.  Tonight is different. I completed a 9pm – 3 mile jog after a stressful day (which included a flat tire at the ball park).  It was refreshing.  NEVER did I EVER think that I would say a 3 mile jog was refreshing!  Running is my time to reflect, talk to God, think about problems/find solutions, and remind myself of my personal goals and what brings me satisfaction.  Helping others to their goals makes me internally satisfied.  I want to beat the trend of obesity!!  (such an ugly word!)  But, I can only do it with a few souls at a time.  The BEST way I can help more people at once is by creating a team of people like myself and through them, we can help many more folks.  So, I have a nice little team of like-minded people on my Beachbody team under the “YourFitness-411” umbrella.  Some are there for the discount only, yet others are wanting to grow a biz and help others too.  I’m proud of all of them, because in each person’s own way, they are beating the trend of obesity!  I try to work personally with many of them to help them succeed with their health/fitness and to make extra money.  It can be difficult at times, but everyone knows someone who could lose a few pounds, and Beachbody offers tried and true successful programs, and being able to recommend a program that suits someone’s lifestyle & taste, then watching them succeed is truly gratifying.  My coaches (teammates) come from all over the country and have all kinds of different backgrounds.  Some are athletes, others are not.  Some have established careers, and others are getting educated.  I have people who have met their weight loss goals, and others who are just beginning.  Some have been my friend for years, run marathons, have injuries, are parents, new brides, bravely starting new careers, or even in the “INSANITY” workout infomercial!  We build one relationship at a time to help others.  I am proud of each of them. 
I wanted to share Tera’s story.  She’s been on my team for a while now, and I’ve seen her struggle in business and personal life, live in pain, raise a son, and yet through it all she smiles and has a passion to help others.  She’s honest and ready to teach others her strategies and bring them aboard our team! 

This is HER story, in HER words……

My story started a couple of years ago. I can’t remember exactly why, but I wanted to start running and to lose a few pounds. My sister told me about Lisa Parrish Bashford being a Beachbody coach, and since I knew who she was since she went to my high school, I decided to talk to her about it. Let me just say that Lisa rocks! She doesn’t just rock, but she IS my rock. I know this isn’t supposed to be about Lisa, but without her I honestly wouldn’t be where I am. Ok…back to my story. I had neck surgery 2 1/2 years ago, and was having trouble recovering those muscles in my neck/shoulder area.  I started with PT…but that wasn’t helping on its own, and I ran out of cash to pay for more.  I then found an awesome Chiropractor, who finally got me on my way to less pain.  Once I started talking to Lisa, I learned much more about strengthening my shoulder/neck muscles, and along with my Chiropractic treatments I started to feel human again.  I still have some pain, but I don’t let that stop me because I know now that the stronger I can make those little muscles in my shoulder/neck area, the better I’ll feel. 🙂   Then, Lisa told me about Shakeology and I wanted to try it, but couldn’t make myself pay that much money. I’m a single Mom, and extra money is hard to come by. So, when Lisa said she was having a 7 day Shakeology challenge I couldn’t pass that up. I absolutely LOVED Shakeology! I decided I had to find a way to get it each month. I adjusted my budget and the rest is history. I can’t live without it now! I continued joining Lisa’s challenge groups to keep myself on track. Then, last February I decided to save a little cash by joining up as a coach.  Now I just can only hope to inspire and help as many people as my own coach does.  We are all part of a great team, and a great company. It’s win-win all the way!!

Tera pretty picTo join Tera’s team or simply learn more about her, visit her Facebook page called “Gettin fit and feisty” at http://www.facebook.com/TeraShull24        She’s an amazing coach & leader.  Allow her to help you too!  Experience is the best teacher. 🙂

Another journey coming to an end…..or is it just beginning?

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Another journey coming to an end…..or is it just beginning?  Time will tell, and I will know in less than 2 weeks.  But for now, this part of the journey is coming to an end, and I have high hopes that it will continue onto the big conclusion….fulfilling a dream.
In 2002, while watching the winter Olympics, a US Short Track Speed skater caught my attention.  Not only mine, but the rest of the world’s attention also.  His name was Apolo Anton Ohno.  He was young, classy, and even through controversy at the Olympics, maintained a professional demeanor.  Apolo brought short track speed skating to the forefront, making it a popular Olympic sport to watch.  My co-workers made fun of me for being so captivated by him…….but, have you seen those quads?  AMAZING.  🙂  He is now, the most decorated American Winter Olympic athlete of all time.
Over the years, I have maintained that he is my favorite athlete, and always said that I will meet him one day.  Little did I know that my chance may come by means of an essay that I would one day write.
January 2013, I was ill with strep throat and recorded a week’s worths of “The Doctor’s” episodes and finally got a chance to watch them a couple of weeks later.  On one episode, they stated that Apolo Ohno would be on the show that week speaking of his recent diagnosis.  I quickly fast forwarded to that episode (thankfully it was one of the 5 that was recorded) and intently watched/listened as Apolo spoke of his diagnosis with EIB (exercise induced bronchospasms).  As he spoke about the diagnosis, I thought, “Hmm….we have something in common!”  I understood everything he was describing, because I had it too.  Even though I was in decent shape, I still had significant shortness of breath with exercise, I wheezed, coughed, and had a hard time training for my first 5K a few years back.  At that time, I saw my family physician who gave me a rescue inhaler and told me to use it prior to exercise….and it worked!  I could run longer than a quarter-mile without gasping for air!

At the end of that episode, Apolo mentioned visiting a website and answering essay questions about your diagnosis with EIB and the winner was going to be flown to LA and have dinner with him.  It was about midnight when I finished that TV show and I went directly to the computer and began answering the 3 essays.
A couple of months went by and I had forgotten about the competition until when I got an email stating I was a finalist!!  I was one of the top 10 essays in the country!!!  After I confirmed that it wasn’t a spam email, I was ecstatic!!
As you know…I am also a fitness/weight loss coach and I’ve heard too many people say that they can’t exercise because they get ‘too out of breath and feel like they are going to die.’  Yep, I get that!!  But, it’s treatable!!  Either the muscles between your ribs do not have the endurance to cont. to assist with your increased breathing during exercise, or you possibly have EIB and a simple trip to the doctor is all it takes!!!  As an athlete/runner living with EIB, I feel that I can help to eliminate excuses from my clients/patients and better assist them on their journey to their fitness/weight loss goals.  And, now that Apolo has brought EIB to the forefront, spreading awareness of this diagnosis is that much easier.  Two of my favorite things have come together (Exercise & Apolo) and through them, I am able to better assist others.  AMAZING!
Now, it’s up to the public to help me become the FINAL WINNER!!  Over the past 3 weeks, I’ve been promoting my essay on all my social media outlets and encouraging friends and strangers to vote for me.  I feel as though winning this competition would give me an incredible platform to assist others and eliminate excuses.  Being able to help someone exercise and benefit from the mental and physical aspects of increased activity is a pure joy for me.  As a physical therapist assist. and a fitness coach, I’m overwhelmed by what even a little bit of exercise can do for individuals!  Exercise boosts mood, relieves stress, creates strength in our bodies, assists/decreases chance of injuries, allows us to accomplish goals we never thought possible, helps us to beat the trend of obesity and teaches our children that taking care of our bodies can be fun and is worthwhile.  Not to mention how amazing a good quad muscle looks.  🙂
To read more about my journey with EIB and the obstacles that I was able to overcome, please go to www.EIBallstars.com and find the essay titled “Lisa: Fitness-Focused Mom.”  That’s me!!  While you are there, vote for me….a couple thousand times. ( I’m kidding….maybe)   Voting is unlimited and only takes a few seconds.  The voting ends May 10th.  The past couple weeks have been fun promoting myself, EIB, and the excitement of possibly meeting Apolo just as I said I always would.  If you would have told me in 2002 that I would be diagnosed with EIB and that would lead me to meeting Apolo Ohno, I would have denied it.  But, today….I feel truly blessed.  This is not an awful diagnosis….it’s a treatable one.  EIB is common and an estimated 30 million people in the United States have it. EIB is especially common in people who have asthma (I was diagnosed as an asthmatic in my adult years) and 80-90% of patients with asthma also have EIB.  But, you do NOT have to be an asthmatic to have EIB.

The public voting is coming to an end, and right now…..this journey for me may also be coming to an end.  I hope not, but I will find out soon.  I hope the end of this ‘promotional’ journey only leads to the bigger dream – helping others as a winner through EIBallstars and meeting the most decorated American Winter Olympic athlete of all time. I’d love to shake his hand and in an unforeseen way, help complete strangers accomplish dream goals through a proper diagnosis.
My business is called, YourFitness-411, and I hope to be able to follow-up this blog with another one soon entitled, “Journey Complete!”   Until then, vote often, breath well, exercise, and live life as Apolo says, “Zero Regrets.”

me without braces EIB pic

EIB awareness: Zero Regrets & No Excuses.

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It was the second day of January 2013 and I was laying on the couch, very ill w/ strep throat, watching “The Doctors” on TV.  Not really the start to 2013 that I was hoping for!  The show said, “Each day this week we will give you a tip on how to keep that New Year’s Resolution.”  I decided to DVR all the shows that week because I like to pass on tips to my clients and I like to learn all I can on how to help people stay motivated towards goals.

A couple of weeks later, in the LATE evening (when it’s finally peaceful in the house, kids sleeping, and all I can hear is my dog breathing as he sleeps beside me), I started watching the first show.  At the end, they announce that Apolo Ohno would be on the show Friday to reveal his diagnosis.  *GASP*  I am a HUGE Apolo fan and have been since he hit the scene for his first Olympics in 2002.  I respect everything he stands for:  he partakes in an exciting /drama filled sport & gives 100%, does NOT back down to competition, is the most decorated winter Olympian, is the face of speed skating, is a published author, promotes healthy eating & exercise, his father raised him & Apolo’s story is a good one of triumph over what could have been a kid turned ‘bad.’  Oh….and have you seen those quads and teeth?  *Dreamy*

Ok…. back to my blog…sorry, I got sidetracked.  🙂  I quickly skipped to Friday’s show where Apolo revealed he has a diagnosis of EIB.

What is EIB?    EIB is a temporary narrowing of the airways during or after exercise that can make it difficult to breathe. It can be triggered by breathing in air that is cooler and drier than the air in your lungs. EIB can affect people who have a range of fitness levels, from casual participants to elite athletes.

Symptoms of EIB may include:

•Shortness of breath

•Chest tightness

•Trouble getting a deep breath

•Wheezing or noisy breathing

•Coughing

•Decreased exercise endurance

While the symptoms are similar, EIB is different from asthma. EIB symptoms are set off only by exercise or aerobic activity like jogging or playing sports.

EIB is common—in fact, an estimated 30 million people in the United States have it. EIB is especially common in people who have asthma—80-90% of patients with asthma also have EIB—but you don’t have to have asthma to have EIB.

I thought….. I HAVE EIB!!  At the end of the segment, they announced a competition involving dinner with Apolo as the prize. So, right then, I went to my computer and completed the 3 essay questions at about 1am.  I submitted the essays and have now made it through hundreds of entries to the top 10 in the country!!!

As a fitness coach, I hear this all the time – “I get too short of breath when I exercise, so I don’t do it.”  AAAAhhhhh!!!  That’s an EXCUSE, because #1…you can train your body to breath easier with better strength and endurance and #2 …. you may have EIB and a simple rescue inhaler would help!

My son and I are of the 80-90% of people who are asthmatic and have EIB.   However, this does NOT give us an excuse not to exercise!  He is soon to be 9yrs. old and very active with Baseball, Soccer, Dodgeball, and now has started running 5K’s this spring with me.  I am very active with Running (completed first marathon in 2011, Volleyball, and working out in general).  I want to promote that EIB is no reason to be lazy!!!!  As someone who coaches individuals towards weight loss and better health, I would LOVE to be a spokesperson for EIB awareness!

Because I have been chosen as a finalist, I really want a platform to stand on in regards to teaching others about EIB.  Please help me become the WINNER of the competition and be that spokesperson.  As the winner, I also get flown to LA and have dinner with Apolo Ohno.  The prize is over $10,000!!!  Yes, here comes the plug >>>Please go to this site and vote for me …..Lisa: the ‘Fitness Focused Mom’ and help me win!!  http://www.eiballstars.com/finalist-bio.aspx?id=58

EIB allstars cover page for facebook

 

I also hope that this blog spreads like wildfire.  EIB is an important and easily treatable diagnosis.  If you feel you have EIB, I strongly urge you to see your doctor and get properly diagnosed.

Voting is UNLIMITED until May 10.  So, vote as many times as you can!  Thank you!!  

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Happy Dance. Have you done one lately?

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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!

Exercise isn’t an option, it’s a Lifestyle. Don’t allow anything to stop you.

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I have been an athlete my entire life. About four years ago, this 30-something mother of two signed up to run my first 5K. During training, I was very discouraged when I started having trouble breathing after running just a quarter mile. I felt out of shape, even though I knew I wasn’t. I was frustrated and discouraged. I brought up my struggles with breathing while exercising during my next doctor’s visit. I was diagnosed with EIB and given a rescue inhaler to use prior to exercise.  After starting treatment, I was thrilled that I could run without gasping for air and feeling as though I couldn’t get a deep breath into my lungs.  My training took off and I completed my first 5K, which led me to complete many more and to grow competitive as a runner. I decided to attempt my first half marathon in September of 2010.  The training was going well until a month before the race, when I came down with a head cold and experienced an asthma attack. I was put on steroids and some other medications and told I needed to see an asthma and allergy doctor right away.  This asthma attack forced me to take three weeks off of training, but I still completed my first half marathon!  It may have been slow, but it was steady, and my rescue inhaler was attached to my hip. My allergy and asthma doctor works with me to keep me active and doesn’t let EIB stop me from exercising. Exercising isn’t an option for me, it’s a lifestyle.

My most prized goal that EIB didn’t stop me from accomplishing? That’s easy…..my first marathon!  I ran a full marathon in Columbus, OH, on October 16, 2011 as a birthday gift to myself! I carried my inhaler with me and crossed the finish line with tears and a smile!  I am proud to say that I am a part of the small group of people who have finished a marathon and I feel like a good role model for my kids. Although that marathon was the most difficult journey of my life in regards to the wear and tear on my body, training time and mental toughness, it also taught my children that anything is possible if you put your mind to it. I know the symptoms of EIB can be exacerbated through many triggers, and for me, a head cold is one of them. Leading up to the marathon, I caught another cold. I took very good care of my body that week, which included lots of fluids, breathing treatments and rest. I also spent a lot of quiet time envisioning the race and my plan of attack.  With one of my running partners at my side, we crossed the finish line.  My running and fitness journey has continued to progress in many ways.  I even started my own online business a couple years ago as a way to teach others about their bodies & educate them on safe & effective weight loss strategies along with proper exercise techniques.

My marathon finish

(Us crossing the finish line.  I am on the left)

Lisa’s message about taking control:

Why are you going to allow a treatable diagnosis to stop you from living a full life or accomplishing personal goals and dreams?  Why allow symptoms to control how you live your life?  As a physical therapist assistant & fitness coach, I understand the importance of exercise. I encourage people to go to the doctor, get the tests, and work with their doctor to manage their EIB.  Decide. Commit. Succeed.

Peanut Butter Coconut Granola

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PB Coconut granola

I plan to incorporate some recipes into my blogs.  I’ve had a lot of requests for recipes!  I am typically a very basic meal planner.  I make some sort of meat (simply made) and then add a vegetable, salad, and some sort of pasta for the kids (every so often).  I typically stay away from casseroles and sauces because I find they have a lot of calories and ingredients that I do not want.

That being said, I found this delicious recipe for Peanut Butter Coconut Granola!  I LOVE home-made granola and often times eat it as a pre or post exercise (specifically run) energy booster or recovery meal.  I like to put a couple spoonfuls in a little bowl and add some fresh PB to it w/ a little honey, raisins, apples, bananas, protein powder and such (pretty much whatever I have in the house).  sometimes, I even sprinkle a bit of granola on my PB toast (that’s what I eat before every run that is 3+ miles.  It just works really well for me).

Anyways, I found this recipe on the facebook page of “I see Fit People” and love it.  Loved it so much….felt the need to blog it!

I liked the healthy mix of ingredients and I especially found the coconut sugar to be really tasty! I substituted walnuts for the peanuts because I wear braces (coming off soon!) and peanuts are too hard for my braces.   I can’t wait to try it frozen, such as ISFP suggests.  Here’s the recipe….ENJOY!!  (Oh….and it will make your house feel cozy and smell delicious!)

http://iseefitpeople-everywhere.blogspot.ca/2012/03/peanut-buttery-coconut-granola.html?showComment=1332189526446#