Nutrition

Gym Memberships – Are they worth it?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

LIFE VALUE of COMPLETING the 21DayFix:

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

21 day fix

logo without BELIEVE

 

 

 

Choose your “Difficult.”

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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.
IMG_3463My son and I running his first 5K a couple years ago. 🙂

Are you being held hostage by your sweet tooth?

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The holidays were sweet. Too sweet!
Even as a Health & Fitness coach, I struggled with discipline over the holidays. I’m human! The stress of Christmas is real & when stressed – that extra glass of wine is too tempting!!  Can you relate?

So, when my cousin asked me some questions about Team Beachbody’s ‘3 DayRefresh’ program, I decided to take the leap again and do it with her. That was the push I needed because I was not going to find the motivation to do it on my own.  Going solo feels lonely and it’s too easy to quit!
It’s winter, it’s cold, comfort foods are plentiful, I am coming off an emotional end to 2015, and being lazy with food choices is easy. I needed a partner in crime!!! I needed accountability! And, it’s only 3 days, right?
I can do anything for 3 days!!

3 day refresh with Audj

 

Audrey and I started our 3 days on a Monday. Over that weekend, we purchased our favorite fresh fruits and veggies for the next 3 days.  Meal prep is key!

I gave her some tips beforehand (I’ve done this a few other times before) — such as make sure to drink the fiber drink as soon as you mix it!! If you wait, it will get thick and you’ll think it’s awful. You only drink this once daily for 3 days.

Over the next 72 hours, we texted and reminded one another that it was going to be worth it. We admitted our little mistakes and struggles (I admitting to eating 5 M&M’s – Peanut butter ones), and also shared how amazing we were feeling by day 2!
I woke up with energy and didn’t need to get the energy from coffee!!! I was in awe!!

3 Day Refresh with Audrey

Day 3 was fairly simple. I wasn’t hungry, grumpy, feigning for sweets, or bloated. That’s success enough!! You can imagine my joy when I realized I was 2.8 pounds lighter on the morning of day 4 and I still didn’t want coffee, sweets, or processed foods.

In 3 days, I was able to reset my body and BRAIN and focus on healthy choices vs. grabbing a Quest bar as breakfast or as a snack between treating my patients.
I was reminded that fresh fruit is super sweet & mentally I was more focused after those 3 days because I felt powerful feeding my body with real food vs. man-made sugar loaded junk.

Audrey found success too!
She lost 4 pounds and more importantly felt better. She said, “People are right when they say that you don’t know how bad you feel until you feel good! Food is powerful!”

We aren’t going to say it was easy. Ridding the body of sugar, salt, and carbohydrate cravings is tough. Audrey had a serious headache the first day & I was fatigued. Those symptoms are not uncommon and remind you of the reason WHY you are taking better measures to control your body and habits.

If you are interested in the 3DayRefresh, email me at Bashford.Lisa@yahoo.com. I’ll answer any questions, show you pricing options, and be there for you when you take the leap with tips & support!

You can do anything for 3 days, right?? (Much more doable than those 10 day cleanses. I’d never last on one of those! I’d be a failure waiting to happen).
3 day refresh banner

What comes with the 3DayRefresh? 
It comes in a box with 3 days of Fiber drink, protein drink, instruction booklet, recipes, and Shakeology if you choose. I suggest the Shakeology because it helps keep your belly full while tasting like a treat and gives you extra nutrition which you will use for energy and craving control.

If you get the opportunity to spend 3 days focusing on your nutrition and health —– I’d love to hear how it went!! I’m guessing you’ll be strangely surprised at how you mentally strong you feel within 3 days!!  I plan on using this program every few months to keep me on track!

** Gain control back when it comes to what foods you are putting into your mouth!

Feel free to research it on your own at www.beachbodycoach.com/LisaBashford

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

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Chili is delicious but you may not like this recipe.  You’ll LOVE IT!!

I use my crockpot often and with the temps cooling off, the smell of comfort food cooking all day is calming to me.  I love the aroma from my crockpot!  Whether it be from the Mexican chicken recipe, PB/coconut granola (recipe on this blog site), apple crisp, or this chili recipe…… I love the aroma of home cooked food on a cold day, any day.  Chili can be very healthy and includes a lot of protein & fiber in the meat and beans which will keep you fuller for a longer period of time!

I made this chili this week and the left overs are even better the next day!!  The ingredients are very simple and so is the process.
Chili1
I used:

  • 93% lean ground beef.  (Ground turkey or chicken would work too, but I find that beef absorbs the flavors better).
  • 1 medium green pepper, diced
  • Half of an onion, diced
  • 2 Tablespoons of chili powder
  • Can of diced tomatoes with basil, Garlic, and Oregano seasons
  • Can of light red kidney beans
  • 1 can of mild chili beans
  • 2 cans of tomato sauce
  • 1 box (found at Target) of low sodium organic kidney beans
  • Black pepper and Garlic powder to taste
  • 1 cup of water

I browned the ground beef, diced green pepper and diced onion together in a skillet. While it was cooking I added some black pepper and garlic powder to the mix.

chili2

While that was browning, I put all the beans, tomato sauce, and chili powder together in the crockpot. I rinsed all the beans in cold water except for the mild chili beans because I wanted the flavor of the liquid.  I added a cup of water at this time but it can be added anytime.
chili4 - Copy chili3 - Copy

Then I added the skillet mixture to the crockpot and gently stirred it all together.  Turn the crockpot to low and allow to cook for 5-8 hours.  In my house we all like a little something different to top off the chili.
Some options are: oyster crackers, shredded cheese, or sour cream (healthier version would be plain Greek yogurt).
chili final

Put left overs in the fridge and reheat the next day!  You could put this chili over a baked potato or use it as a dip with low sodium whole grain tortilla chips the next day also!  Enjoy!!!

Follow me on social media for more recipes, food, and exercise information that will keep you and your whole family healthy! Facebook: YourFitnessInfo 
Instagram: YourFitness411
Twitter:  CoachBashford

Eat to lose, Eat to gain!  www.YourFitness-411.com

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

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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.
Lisa's phone July 2014. Adult family night and beforeafter pics 184 

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.  😛
HS volleyballAfter 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.
nicu jake and me
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!! 
Pretty Lydia
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.

Ragnar team at finish line
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.

 newspaper article on me

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
cropped-logo411.jpg one star diamond lisa pic
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. 
barry's tweetsbarry kerch and me~
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!)  
love followers
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

Family Meal Planner still in the works! Stay tuned…

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

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

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

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

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

salad

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

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

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

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

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

My experience with the *new* 3-Day Refresh program. (I’m a PB addict)

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Okay Okay!!
I’ve had a LOT of questions about the new program from Team Beachbody called the 3-Day Refresh. I HAD to try it because I cannot expect you to spend money on something that I wouldn’t spend my money on! I firmly believe in knowing the products I’m promoting to make sure I feel they are legit, quality, and worthy of being in your home. That’s why I have over 13 home workout programs! Alright…that’s a lie. I have 13 home workout programs because I get bored easily and need a lot of different choices for challenging myself during my basement workouts!! I love it!!

What is the 3-Day Refresh? To put it simply, it is 3-day program of specially formulated shakes, healthy snacks, and easy-to-prepare meals that have been scientifically designed to help you break the cycle of bad eating while improving the way you feel. Chances are… you’ll lose a few pounds/inches too!! This is perfect for those who want to kick bad food habits or lose a few pounds for a special event such as class reunion, wedding, vacation, holiday, or just to feel better.
How is this different than other cleanses? Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing vital organs. Plus, you actually get to eat delicious, real food during this program. This is NOT a starvation diet and is NOT intended to have you running to the bathroom due to an angry GI tract.

Now, onto my experience. I have ulcerative colitis and fully anticipated a flare up. Other programs/products have caused flare ups (Diarrhea) and cramping. This NEVER caused ANY of those symptoms and to be honest… I was shocked.
Now, I eat fairly well 80% of the time, so healthy eating is not difficult for me. However I did learn that when someone tells me NOT to eat a food item, I focus on it. That’s why I do not tell my clients to throw out all the food in their cupboards and start fresh. That is just not my style because it doesn’t work for me and won’t work for most. That being said….. there is a long list of items you can eat! PB and tuna are NOT on the list…. And I struggled with that. Although, I didn’t cook for myself in 3 days which was awesome!

Details:
Day1:

  • Wake Up and drink 8-12 ounces of water.
  • Breakfast was Shakeology + a fruit.
  • Mid-Morning snack: Fiber drink. (TIP> drink this quickly after making it or else it gets thick. Add a little lemon juice to make it tastier).
  • Lunch: Vanilla Refresh (protein drink) + 1 veggie/1 fruit/1 healthy fat.
  • Snack: an option from the fruit/veggie list.
  • Dinner: Vanilla Refresh (protein drink) + dinner recipe list provided. No worries…they are easy!

You are to drink tea (optional) and plenty of water.
Repeat for 2 more days. 

I was NOT hungry to be honest. The special fiber drink and protein drink kept me full. My problem was the inability to eat PB and tuna (I love canned tuna with relish & mustard) YUM.
Did I cheat? YEP. I have a goal to run 100 miles this month, and I know as a long distance runner that I needed different carbs to fuel that 5 mile run, so I needed to eat a few pretzel crisps with hummus. I will also admit that I had a couple spoonfuls of Peanut Butter. GASP!
Like I said earlier…. I am great at portion control and controlling cravings when I’m allowed to have anything I want. When I’m told “NO”……I focus on it.

So….what were your results??
For me, the point was not to lose weight and to be honest…. Fast weightloss is probably due to decreased water retention and less food intake over 3 days. It’s not healthy to focus on fast weight loss, however, this program creates it naturally.
I lost 2.8 pounds and 3 inches. (1.5/waist, .5/hips, .5/chest, .5/thigh)
However… I FEEL much leaner and have conquered the bad cravings the July 4th holiday created. Holidays get me every time!!!!

Did I think this program was simple?
Yes….The program is super easy to follow.
Was it challenging? Most definitely!
I struggled with cravings sometimes…. And as a runner, I needed the extra carbs for a good run. A good run is crazy important for my brain and self-esteem!!
Was I ever hungry? Day 1……a little but on Day 2 & 3…. nope.
Would I recommend this program? If you need to break bad food habits or looking to lose a few pounds for event…… yes, I recommend it!!

THIS MONTH ONLY (JULY), you can get this program for FREE when you order a month of Shakeology. And, a month of Shakeology is 30-35 meals! This type of order is called a CHALLENGE PACK. When ordering a challenge pack this month, I will send you a FREE gift (value of $25.00). Certain rules apply, so you need to talk to me prior to ordering!! Please email me at Bashford.Lisa@yahoo.com

For the updates on monthly deals; I’ll post them on my website each month!
www.YourFitness-411.com

I’ll also tweak any food regimens to help power you through a plateau or change your body for FREE.
Thanks for reading and have a great summer!!
3 day refresh

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

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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.

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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

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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!

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

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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!

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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:

  1.  Basic
  2. Emerald
  3. Ruby
  4. Diamond
  5. 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!!!!  
ImageYou can always contact me at:  Bashford.Lisa@yahoo.com if you have more questions/concerns.  

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

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

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

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

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

-The closer to nature, the better.

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

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

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

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

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

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

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

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

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

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