fitness

Finding & letting go of the past – Emotional Eating

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If you are following my blogs because you want some inspiration, motivation, healthy advice, or just like the way I write (awe)…. head’s up! Summer is on its way and it’s time to chin up and work dirty to get the summer body you want!
When you sweat, remember that is your fat crying because it’s LEAVING and NOT COMING BACK!!
I need some serious dedication from you this week. I need you to dig deep, get outside of your comfort zone, and mentally get prepared for change.  But, how can you truly prepare when you can’t let go of the past?
Much of our weight problems stem from our past experiences and emotions. Much of our emotional eating is the same way – we learned years ago that food makes us feel better. It comforted us during down/sad times and we celebrate with food too. However, we now know that the same food that comforts us, also ruins us. It hurts our bodies which lead to broken spirits and depression. Eating that dessert or second helping of gravy & potatoes may feel great while it’s happening, but I promise it will lead to feelings of guilt and frustration not including a possible upset stomach. Emotional eating is tough. WE ALL suffer from it and it takes discipline not to reach for the Girl Scout Cookies when feeling tired, sad, or giddy (I have felt a lot of giddy the past week).
Your challenge over the next 3 days is to do some self-examination. Nope…not the breast/testicular kind, although that is important, but the tough, deep kind. Spend a few minutes alone and really think about what drove you to eat poorly and turn to food for comfort. What happened in your life that caused you to gain weight? What stresses currently cause you to turn to food?  You didn’t gain weight because you just got lazy. There’s more to it than that and sometimes it can be painful to face. There is a deeper reason.

Let me explain my reason…… I have been an athlete ALL MY LIFE.  I had a lot of success in high school in Volleyball, played intramural in college and now on a co-ed league team.  I was the starting softball pitcher and played Basketball also.  I was always fit, had nice abs, and a strong build.  I love sports (Go UC) and am very competitive.  Then, I decided it was time to have a baby.

I had a premature baby (32 weeks) and spent the first 5 weeks of his life sitting beside his glass crib looking at him and praying he would live. I would grab a black raspberry smoothie from Zestos on my way home from the hospital and fast food because I was too tired to cook anything.  During that time, I also mildly dislocated my hip and was on crutches. Talk about bad luck!  Then, when my son came home, he was on heart rate monitors and all I wanted to do was hold him in my arms. I would hold him and eat quick foods just to fill my belly. After his first year, I got back on track again (to some degree) and then wanted another baby. CLASSIC, right?  I got pregnant 2 more times, and miscarried both of those babies. The second miscarriage was a partial molar pregnancy and I miscarried at 12 weeks. TALK ABOUT EMOTIONAL!! For the next 6 months, I had blood tests on a regular basis making sure that the D&C was successful and that no tissue was left behind that could turn to cancer inside my body. It was a long 6 months, but once I was cleared to get pregnant again….I easily got pregnant for the 4th time. Once again, I was high risk and placenta previa…..started symptoms of pre-term labor at 30 weeks, (I was terrified to say the least) but with the help of my doctors I was able to carry baby to 38 weeks. And, I now have a healthy boy and girl.  My youngest is 5 and I started working hard to get back on track about 3-4 years ago.  I wanted my body back. I began running and then needed more strengthening, but didn’t want to join the gym. I tried that when Jacob was 2 and wasn’t pleased with the daycare at the local gym. That’s when my friend said she was doing P90X and Shakeology and loved it. SO…I signed on as a coach because I didn’t want to pay full price for either product (they didn’t have challenge packs back then). I started the programs, found some success and people started asking me what I was doing. Then, I met a guy at a Christmas party, who was recovering from knee surgery and he wanted to lose weight also. We began challenging each other (we are a bit competitive) and before I knew it, I had lost 15 pounds and he lost 50. (Darn those men, always losing weight fast!) I started taking running more seriously, and being a PTA, I knew that I needed strengthening too (my knees and hips started to hurt) but was burnt out on P90X, so needed a new program. Thank goodness for nice discounts because that led me to Insanity > P90X2 > Les Mills Pump> Les Mills Combat!! I still have 10 pounds I want to lose. I’m on a mission before summer gets here! (I want my abs back!)
Anyways…that was/is my journey. I am WAY more educated about food choices now, so that helps me to make better decisions for myself and my family. When I think about those times, my bad food choices and the heartache during that time…my eyes leak. The pain of those miscarriages doesn’t go away. I pray for those babies daily and am grateful for the ones I am raising. I am working very hard at teaching my children the importance of health, fitness, and working hard to achieve goals all while making it fun.  I am now studying sports nutrition and will soon be certified (need to finish a few papers!). I coach others towards better health & fitness also…..and am a sponge when it comes to nutritional/exercise information, so I have plenty to offer.  If I don’t know the answer….I will find it.
Your goal is to deeply self-examine your past and recognize what it’s done to your body and then leave it in the past. It’s time to move forward and make a new you. You can’t move forward until you deal with the past. Otherwise, it will always be there….waiting on you.  And those bad habits will return, you will face those fears/worries again & make poor food choices all in hopes of finding comfort.  Then, you will look in the mirror and be angry at yourself. (Been there….done that).

I am physically stronger and can run longer than I could pre-children, even though I have yet to hit my personal goal.  But, I will hit it.  And I will rock those cute summer clothes.  It doesn’t matter that I’m a Mother – I can still look classy/cute in the summer….but this year I’m going to be the soccer/baseball Mom with the muscles too.  (Wink).

To learn more about emotional eating and techniques on how to cope, please look at this information from the Mayo Clinic. http://www.mayoclinic.com/health/weight-loss/MH00025

Back to the Basics Never hurt Anyone! – Strengthening w/ free weights 411

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Strength train!  Build Muscle!  Muscle burns more calories than fat! Yadda Yadda….you all have heard this before. You know what it means, but do you know how to do it? Do you know where to begin? Most don’t….so here’s the 411 on the basics of muscle-building.

I do not like the machines at the gym. (My opinion!) They work 1-2 muscles at a time in one direction. I don’t have time for that. I need to be able to work many muscles at one time and get on with my day. I also like to work them in functional patterns and movements which I use on a daily basis. Free weights allow that. For beginners, I recommend getting some free weights. Start w/ 5 lbs. It’s not a bad idea to get some 7-10 pounders too. The exercises should be done slowly so that your muscle is carrying you through the movement, not the momentum carrying you through. Do reps of 8-12. The last 3 of each should be difficult. If it’s not…increase the weight or go up to 15 reps. Repeat the exercise & reps 2-3 rounds. Do not compensate with other muscles….keep the rest of the body still (this uses core strength) and there are always ways to make the exercise harder. =) That’s what therapists do to patients…..always make it more difficult to showing progress! Stay within your pain-free range of motion with all exercises.
You can also do these without free weights too, or use objects around the house as weights.
I will give you 3 exercises for your butt and thighs to start. Back to the basics. It never hurts to re-examine basic form.  Stay tuned for more exercises!

SQUATS: free weight in each hand. Stand about 1-2 feet in-front of the couch. Slowly bend knees, and stick butt out until butt touches couch and then stand up. Having knee pain? Don’t go so deep. Important facts: to avoid future knee pain, keep knees behind toes at all times! Weight should be through heels. Do not allow knees to lean towards each other!! Keep knees apart and it works the butt more.

LUNGES: Free weight in each hand. Stand w/ feet shoulder width apart and take a LARGE step forward w/ one leg. Slowly bring pelvis straight down towards floor keeping back straight. Slowly raise up. This is a balance exercise also. No need to go lower than 90 degrees of knee flexion (bending) for knees. Weight should be on front heel and back toes. As with the squats, if it hurts, don’t go so deep. Stay within your pain-free range of motion.

DIAGONAL: stand feet shoulder width apart. Put a weight by your left foot. Without moving your feet, tighten your core and slowly squat down and pick up the weight with both hands and act as though you are going to transfer it to a shelf above your head on the right side of your body. Return weight to left foot. Your feet should not move, this is an overall strengthener into a PNF (diagonal) pattern. Do 8-12 reps and repeat on the other side. You will want a heavier weight for this exercise.

Remember….going until the muscle fatigues is key!! Then, eat protein post workout to supply muscles with the ability to heal faster so you are ready for tomorrow’s workout.

If you are looking for ways to advance these exercises, contact me on facebook at www.facebook.com/YourFitnessInfo or my website at http://www.YourFitness-411.com.

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Do you need a VISION for 2013?

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2013 is a New Year…which means that it’s a fresh beginning for YOU!  Question is, do you want to make that change?  How badly?

Resolutions typically are forgotten by the end of January.  But, goals aren’t forgotten, they are always being attempted and then once achieved, a new goal takes its place.  So, do you have some large goals for 2013?  Do they seem overwhelming? Here are some tips to keep it simple.

It’s much easier to accomplish small goals that lead to the large one.  And, while doing so, you cont. to have a sense of accomplishment which keeps one motivated!

  • Example:  Instead of thinking, “I want to lose 20 pounds.” Think of it like this: “I want to lose 2 pounds, 10 times.”  That seems much more doable and less stressful.  Take the pressure off and stay focused.  Starting to lose that focus and motivation?  Then, it’s time to contact YourFitness-411 (that’s me!) to get back on track.

Create a Vision Board and place it where you will see it daily. 

  • Your vision board will consist of a poster board covered with pictures, words, places and phrases which have special meaning to you. It can be as big as you like.  Get into a quiet thinking mood while you put your board together.  Focus your thoughts on how you want your life to be. Imagine yourself living that life. What do you want it to look and feel like? Who do you want in it? By identifying the people, places, situations, and things you want in your life; you will be consciously presenting your desires to God and the universe. This activates the power of the vision board. – Christine Parrish
  • Focus on that vision board a little each day and by doing so, you may see those objects on the vision board become reality!  To learn more, check out this website:  www.myultimatelifevision.com

Find an accountability partner. 

  • Whether your goals pertain to business, spirituality, fitness, healthy eating, education, etc…having someone in your corner to chat with and continue to push you towards your goals is important. Did you know that accountability is the #1 thing that pushes people to succeed in weight loss?  Finding the right accountability partner may be challenging.  I can help with that.  I mentor many online fitness groups and it seems as though people seem to pair up in those groups and help one another.  An accountability partner does NOT need to be physically in your life…you can be held accountable via social media and fitness groups online too!

Remember…goals.  Keep them simple, envision accomplishing them daily, and have someone there to push you on the weak days and celebrate your successes.

Weight loss is the #1 ‘New Year’s Resolution’ each year.  And, unfortunately, Americans are flubbing it up.  Obesity continues to be on the rise, and now CHILDREN are becoming obese and having shorter life spans.  This is uncalled for and 100% unnecessary/preventative.  Americans are used to getting whatever they want and quickly.  How can we teach our kids patience when society is all about ‘the faster the better’ in regards to EVERYTHING?  The best accomplishments in life didn’t come overnight.  They took work, dedication, discipline, patience, and time.  Remember that if one of your goals is weight loss…..you didn’t get that way overnight, so don’t expect to lose it overnight either.   The journey will make you stronger and more appreciative.  New year, New You in 2013!

Print

“Look Mom, NO HANDS!”

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Can a workout bring back childhood memories, make you reminisce, and be truly enjoyable?  Mine just did!! 

My 4.5 year old daughter learned a week ago how to ride a 2 wheel bike.  And, she does it very well!!!!  Watching her learn how to balance herself on 2 wobbly wheels and then get more steady as her self-confidence grew reminded me of when I learned to ride a bike.  When I realized my Dad had let go of the seat, I got nervous and drove right into the bushes and bumped the house!  I was upset with him then….but now I laugh about what a great memory that is for me.

Fast forward to today.  I am very active and love sports/fitness.  I have had 3 weeks off training for a half marathon and decided it would be good for my body to take some time off of distance running.  My longest run over the past few weeks was probably about 4 miles.  Otherwise, I’ve been doing Les Mills Pump workouts, swimming, P90X workouts, core strengthening, and stretching.  Thanks to my friends posting on their facebook pages and on the health/accountability page I created for friends about their bike riding miles along with my daughter learning to ride…..it motivated me.  I decided it would be good to add biking to my cross training.

I literally just got off my bike tonight.  I rode for 6.28 miles on running paths and country roads.  It was incredibly magnificent and I loved every bit of it (even though I still think running up a hill is easier than biking….YIKES!). I felt the burn in my quads as I rode up some steep hills, enjoyed the breeze in my face from the bike, had a chat with God, remembered what it was like to be a kid and witnessed a beautiful sunset.

I started off listening to my IPod, and then shut it off, realizing I didn’t need it.  When running, I use music to mask my breathing so that mentally I don’t stress myself out.  I also use it to distract me from the mileage.  I was able to recover well with my breathing while on the bike after hills, and therefore didn’t want the music.  Once I turned off the music, I was taken back to my childhood and reminded of the old country road behind my Grandma and Grandpa’s house (where I had my first kiss while on a bike ride!).  I could hear the sound of gravel crackling under the bike tires just like 25 years ago.  I remember, as a kid, trying to pop the tar bubbles on the country roads with my bike tires.  Tonight, the birds were singing, cars randomly cruised by, I smelled someone starting a campfire, and the sky was a magnificent pale blue as the wispy clouds glared pink and purple shades thanks to a gorgeous sunset.  I literally was a kid again……smiling and enjoying a bike ride.  I spooked a deer who was munching in a bean field and it bounced away with its white tail straight up.  Geese flew low and into the pond.  All this that I was able to experience while on a bike, vs. running.  When running, I focus on my technique, breathing, mileage, and am looking forward to the next mile completed.  On the bike, I was having fun.  I was not out for a leisurely ride, it was a good workout, which made it that much better!

The only thing I did as a kid that I was unable to do the past few rides, was to ride without hands.  I used to be able to steer my 10 speed bike (I thought a 10 speed was the BEST thing back then) with my legs and core.  I attempted tonight, but only for a split second, and then laughed out loud as I could not do it.  My children have not attempted that yet, and I don’t think it has crossed their young minds……but soon I’m sure I’ll be hearing, “Look Mom, no hands!”  🙂

Cross training doesn’t have to be a chore.  It can be fun, enjoyable……….and take you right back to being 11 years old again.  During this busy life, you can bet I’ll be out there again…..losing myself in a ride and being a kid.  Exercise is just as good mentally and emotionally as it is physically for your body.

(To learn more about cross-training or some of the workout programs I do, feel free to contact me at Bashford.lisa@yahoo.com or simply go to my website:  www.YourFitness-411.com )

Life is Busy….

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Life is Busy….is that an understatement or what?!  I have 2 children (ages 7 & 4), and between baseball practice/games, working as a physical therapist assistant, playing league Volleyball, answering health/fitness emails, maintaining a business facebook page, marketing, the kid’s school VIP weeks, and various other appointments, I can barely wrap my mind around what to make for dinner and continuously stare at the laundry that needs folding.  However, I still manage to get a daily workout in….whether it’s once the kids go to bed or sometime throughout the day.  The kids know that when it’s Mommy’s time to workout, they must keep busy.  I don’t care if they are in the basement with me playing….they just need to try and not interrupt.  I need at least 30 minutes and if they are having a good day….I get 45-60 minutes. Working out is as much of a mental release for me as a physical one.  I am a much better Mommy and more fun when I get my workout in for the day.  I realize this and let go of the ‘guilt’ of working out a long time ago.  My kids are learning the importance of exercise….and it’s need in their lives along with mine.  I can hear it now as they talk to their kids….”Your Grandma used to always workout!”  Ha Ha!

But, I was chatting with my cousin the other day and she said, “Working 60+ hours and putting the finishing touches on my upcoming wedding is really stressing me out.”  She needed to be up at 5:15 the next morning for work.  Her statement got my mind racing.  You see, I work a PRN status.  This means, that the company I am employed with contacts me and asks me if I am able to work that day or the next.  They can call at any time and I can say “YES” or “NO.”  I like to say “YES” but that can be difficult due to having to find a sitter at the  last minute.  Therefore….it’s easy for me as a health/fitness coach to say, “A workout is only 30-60 minutes/day and you should be able to get that in!!”  After chatting with Audrey and really thinking about it…I realize…..that can be really harsh to say and some people are working sunrise to sundown (esp. in this economy) and literally have no time to squeeze in a hard workout.  YES, they understand it’s good for them physically and mentally to work out…..YES, they want to do it….but there just isn’t enough hours in the day!!  I GET IT!  🙂  (As a therapist I struggle getting my patients do to their quick home exercise programs….let alone a hard workout!)

So….you may not get time to workout and may be exhausted.  NEVER FEAR….options are HERE!  🙂  There are plenty of ways to get little workouts in and YES….it does matter!  Something is better than nothing!  When you cannot get a workout in….focus extra hard on your nutrition and water intake.  Then, try to add in a few of these ideas.

  • You have to get to work, right?  Are you close enough to ride a bike somedays?  If so…do it!
  • Driving?  While sitting at the stop light do isometrics.  These are exercises which contract the muscles, but no joint movement.  Such as butt squeezes or posterior pelvic tilts (fancy name for tightening lower abs and pushing your low back against your lumbar support).  Do as many as you can while at the stop light or hold them 10 seconds and repeat throughout an entire song.
  • Do squats while brushing your teeth.  Make sure to keep your butt back and knees behind toes to protect those knees!  Push up through your heels.  You can get into the squat position and stay there a few seconds, or do them one legged and stay shallow.  (I should blog about different kinds of squats!  lol)
  • Wall sits.  Helping your kids with homework?  Put your back against the wall, feet about 2 feet away from wall and slide down until your knees are 90 degrees bent.  Hold 60 seconds and repeat 3x.  (BURN QUADS, BURN!)
  • Do pushups or abdominal crunches or planks during commercial breaks on your TV shows or during movies.  How many can you do?
  • Stretch hamstrings/calves while sitting on floor folding laundry.
  • Run sprints with your kids!
  • Make your own circuit with jumping jax, tuck jumps, high knee running in place, squats, and push ups.  Do each one for a minute and then repeat 3-5x with a 30-60 second rest between reps.

Get the point?????  (I always do the car exercises and random squats throughout the day)  🙂 Every little bit helps….seriously!  Then, on the weekends or whenever you have time…..get that hard workout in…the kind where you are tired, out of breath, and a little sore the next day.

Be creative!  Post your creativity on my facebook page so others can learn and be motivated too!  I would LOVE it!  www.facebook.com/yourfitnessinfo 

If you have any questions, concerns, or need assistance, please contact me at bashford.lisa@yahoo.com

Life is busy…..so the next time you are driving somewhere…think of me and squeeze those buns!

WALL SITS!! :)

…like PB & Jelly.

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PB Jelly
I was ill last week and had a hard time keeping much food down.  When I did get hungry, I found myself making a PB & Jelly sandwich.  It tasted wonderful and made me start to think about what a perfect combo it is.

When you think of a PB & Jelly sandwich, what’s the first thing that comes to mind?  For me, it’s the memory of being a kid and swimming at my Aunt or Grandma’s pond on a hot summer day.  After a couple of hours of swimming, we would come home and eat PB & Jelly sandwiches.  To this day, after swimming, I crave one of those gooey sandwiches on super soft bread.

PB & Jelly is a perfect combo.  The nutty, pasty goodness of creamy PB with the sweet, cold fruit spread on soft bread.  It’s a childhood staple (before all the PB allergies emerged).  It’s so good, that it’s even used in language as a reference to 2 things perfectly fitting together ‘…like PB & Jelly.’ 

This is exactly how Nutrition & Exercise fit together also.  They blend perfectly with one another to create a strong, healthy body inside and out.  Think about it….not only are they both very important in a weight loss program, but in life in general.

Proper food choices are essential for our health – fighting against illness, disease, fatigue, emotions, weight gain, etc.  We need food to survive!  The food choices we make each day are a continuing choice.  Exercise is a 1x/day choice.  Therefore,  food choice makes up a lot of our daily decision-making.

If you only focus on your food choices, you will lose weight.  There’s no doubt about it.  Typically, if you lose significant weight, you will notice loose skin and find yourself wanting to be more active now that you actually can without all that weight!  This is where exercise comes into play.  It tones musculature and cont. to push the body through plateaus.

Exercise aids in prevention of injury, illness, mood swings, joint pain, and fatigue too!  It also helps with weight loss and changing the body composition from flabby to firm and sexy.  A nice little bicep/triceps combo is sexy….and shows the effort that a person has put into their own body…which leads to pride.

But, neither of these is as effective alone as they are together.  Nutrition and Exercise work so incredibly well together!

If you exercise often, but fill your body with junk, then your body is going to perform poorly, muscle soreness will hang on longer than typical (longer recovery post exercise), weight loss/toning will not be as rapid as it could be, and you won’t reap the benefits of exercise.  And, let’s be real…..if you are putting forth the effort of exercise, you want to see the results!!!  Nutrition fuels your workouts.

Often, my workout quality is related to what I have eaten recently.  Fill your body with junk, and it’s going to perform like junk.  Pre and post exercise nutrition is a whole other topic, but to be discussed another time.

So, just as PB & Jelly are perfectly matched for one another, the same can be said for Nutrition and Exercise.  They are each other’s perfect mate and complement one another creating a yummy goodness…..whether it’s a childhood memory, a tasteful treat, pride, or eye candy!

(Notice I never used the word, ’diet.’ I really dislike that word.  It has negative connotations associated with it and to me, ‘diet’ is temporary, but proper ‘nutrition’ is a lifestyle.)

Here’s an article on this topic.  Just more info!  🙂

http://www.livestrong.com/article/451983-the-importance-of-exercise-nutrition/

Nutrition + Exercise = Success.

PB + Jelly = A childhood memory for me. 🙂

Together…we are Better!

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With any weight-loss goal, as many of you know, the biggest hurdle is KEEPING IT OFF!

I was doing great and only a few pounds away from my weight loss goal a few months ago.  Then, the holidays came and I was put on Prednisone because of an ulcerative colitis flare-up.  ** NO FUN!  **  This drug is a steroid which causes weight gain no matter how healthy you eat.  It’s water weight and I really dislike what it does to my body.  Well, pending on how long you are on it, it takes just that long for your body to return to normal weight.  I am just now getting back to ‘normal’ weight, but have gained a few pounds.  So, I am working hard to get it back off and hit that GOAL!  I’m on a mission and it’s gonna happen.  There is NO OTHER OPTION!  🙂 I’m only a couple pounds away from that point a few months ago.  Whew!!

I am saying this because it’s not only my battle now, but I also owe it to you to succeed. I’m an ordinary girl with an extraordinary fitness goal that I was so close to accomplishing, then it was taken out of my hands. But, I am healed now and ready to finally hit that goal!  The more followers/friends I have, the more empowered I feel.  The more I can teach you about health and fitness, the stronger the desire in me becomes to finally be able to post….ACCOMPLISHED!!!!  And to NEVER look back again!

I know how good it feels to be self confident in any article of clothing I put on my body.  I know the increased energy, the better sleep, and the toned muscles are worthwhile.  I LOVE the ‘strong’ look to the female body.  Anyone can be ‘skinny’ but it takes work to see muscle definition!!!  Serious work!  I LOVE pushing my body to the point where I think I cannot go one more .10 mile and then I run another 1/2 mile….that pride is fun!

While running the marathon, a little girl held a sign that said, “Pain is temporary, Pride is forever.”  🙂  That pushed me through.  (Surely, there will be a future blog with that as the title)!

We are all human.  We overeat, crave sweets, get lazy, fall into bad habits,think we need soda, etc.  But those of us who are strong can pick ourselves up and continue onward on this journey!  Join me, as I regain the sense of accomplishment and push forward towards my goal   There are some stubborn pounds ahead of me and having you along for the ride, in support of my progress, IS making me work a hell of a lot harder.  Let’s keep this ball rolling, and together, experience the good, bad, and the ugly… until the very last pound has been shed.  TOGETHER….WE ARE BETTER!

Please follow me on facebook at http://www.facebook.com/YourFitnessInfo and let’s help push one another across the finish line.  ❤