Nutrition

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

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

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

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

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

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

If you are looking to lose weight >>>  May I recommend the 21 Day Fix through Team Beachbody?  It will TEACH you food portion sizes, clean eating, and some basic workouts for all levels!!  No weighing your food.  No counting calories.  No strict diet plans.  No magic pills.  You will learn to feed your body and your family in a healthy manner!!  And… as parents, it’s our job to teach our children proper nutrition!!!  Contact me for more info.  My ’21 DayFix’ challenge group starts April 24!  HURRY!   Bashford.Lisa@yahoo.com
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I waited 6 months before I told anyone of my symptoms thanks to Fear.

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Intermittent lower abdominal cramping, diarrhea, blood in stool, frequent trips to the bathroom……. I didn’t know what was causing this for almost 6 months and I was fearful of telling someone and finding out the truth.  The symptoms were embarrassing and I didn’t want anyone to know.  Thankfully, I wasn’t suffering from weight loss, so it wasn’t too obvious and I became real good at controlling ‘diarrhea’ – sounds crazy, but true!
Finally I blurted it out to a co-worker while we were working on our daily patient progress notes, “Do you ever have blood in your BM?”  He looked at me and slowly said, “NO….. Do you?”   Once I told him my symptoms had been occurring for 6 months, he strongly urged me to see a doctor.  That was in 2003 and I made an appointment with my family physician that week.  That appointment was awful.  I was embarrassed and he wanted to do a rectal exam looking for a fissure.  I refused and agreed to try more fiber in my diet. A week later when I was getting worse and fatigued, I called again and reluctantly allowed the exam.  NO FISSURE.  He then referred me to a GI doctor and I quickly had my first colonoscopy.
The colonoscopy revealed a disease called ‘Ulcerative Colitis.’  This was one of those days that my life forever changed.  I was informed that I had a disease that would never truly go away.  I would take meds the rest of my life and the goal was to remain in ‘remission’ or ‘symptom free.’  I also experienced my first introduction to prednisone, a drug that I quickly learned to love and hate.  Love how it calms down the flare quickly; hate all the symptoms & how slow the weaning can be from the drug.  I was young at that time (28 years old) and did some research, thought I had it all figured out and followed the Dr’s orders.
Then I had another flare-up the next year which meant more prednisone.  Within 2 years, I had another colonoscopy and was on more prednisone.  My bouts with Prednisone were 4-12 weeks in length and I cried every time I was told I’d have to take it.
Prednisone is a steroid.  My symptoms are horrible on this drug:
achy joints
little sleep
jittery/wired
hungry/thirsty
water retention (especially in belly and face)
hot flashes
nightmares.  My nightmares are always the same.  I’m at a random person’s funeral and the cadaver sits up and stares at me.  It’s horrible.  I can’t sleep and when I do…. That is where my brain goes!

I had an argument with my first GI doctor after the second colonoscopy and more prednisone.  He told me there were no other options for treatment.  I actually woke up while they were taking a biopsy during a colonoscopy!  OUCH!  I didn’t know much about nutrition at that point, but was able to control the disease with meds and lower stress levels. (I’m a Type A personality….. decreased stress levels rarely occur!)
I switched doctors and am pleased with my current GI doctor.  His goal is to keep me off prednisone and gives me a lot of freedom when it comes to my prednisone dosage and weaning.  As a means of learning more about my body/disease,  I received a certification through the ISSA as a ‘specialist in sports nutrition’ and that education greatly helps me with my disease, family nutrition, and assisting clients towards weight loss/muscle building.  I have also spoken many times to a friend of mine who is a doctor and he helps me determine my next step.  I have considered becoming part of a university study to find more treatment options.

Lisa's phone early May2014 371

Now-a-days, I control my colitis by limiting my gluten intake, exercising, proper fluids, meds, vitamins, and making sure to eat plenty of fruits/veggies.  Many folks with GI disorders are malnourished, so it’s important to eat well.  Also, green leafy veggies act as little scrubbers in the intestines.  Great for most people, bad for those of us with ulcers in the intestines!!  I have found that too much fiber makes my GI tract VERY angry VERY quickly!  I’ve also found that artificial sweeteners make me bloat and look 5 months pregnant. Ain’t nobody got time for that!  

Fast forward to the past few months —-> I had probably my worst flare up this past November while on vacation in Alabama.  I struggled to walk along the beach, go on adventures with the kids, and eat.  I was trying a new drug that was not working and my energy level was the lowest it had ever been.  I had more energy after running marathons than I did in November!   (Marathons aren’t great for colitis either…. But I’m NOT going to allow this disease to boss me around!) Needless to say, I went back on prednisone.  I was told to start a more intense level of drugs, which I refused based on research and probability of skin cancer.  I tightened the diet, focused on de-stressing, focused on my running/fitness, and was diligent about my daily meds.  I had my 4th colonoscopy in late February 2014.  This week was the post-exam appointment.  What would they tell me?  Did the disease progress?  Were the polyps cancerous?  Do I need the more intense meds?

“Your colonoscopy revealed that the polyps were not harmful and your test results looked BETTER than they did in 2009!  That’s not common, so whatever you are doing is working!”

Whoo-hoo!!!  I was certain that last flare-up had ruined me!!  Once again, my life proves that a healthy lifestyle involving better food choices (not perfect because I LOVE my PB M& M’s and tortilla chips) and exercise = a healthier mind, body, and soul.  I’m embracing my body the older I get and I am fully aware that with age comes more health issues.  I feel as though I am fighting hard against that though!  My fitness level is better now than it was as an athlete in high school.  I am educated on food and how it affects the body.  I live with asthma and ulcerative colitis, yet I have accomplished marathons and running events that only a few people EVER attempt in their lifetimes.  I continue to build muscle in my body.  I don’t have the typical joint aches that many my age have after playing recreational sports or doing new activities.
The moral of my story?
Listen to your body and treat it well.  Don’t be shy about your symptoms!  Go to the doctor and get educated about your body and diagnosis!  Just because you are diagnosed with an autoimmune disease (or anything else) does not mean that your active life has come to an end.! Learn how to stay active with the disease and when a doctor tells you that you should decrease your exercise without solid reasons….. tell him “Hell NO!”  My asthma and GI doctor both understand that they are going to have to work with me vs. tell me what to do, because I am NOT slowing down.  They and I work together to find solutions that I can live with and that benefit my body. That’s why I love them so!  I have goals and children that need an active Mom & I love setting an example for others.  I realize that my chance of Colon Cancer is higher than the average person and that I’m going to have more flare-ups in my lifetime.  I’ll probably once again be on prednisone at some point and get frustrated with my swollen face.  But for right now…. My colon looks better than in 2009!  I couldn’t be more pleased!
Each person’s body responds to treatment differently and I am NOT a GI doctor.  But, I listen to my body, read the research, experiment with food, pray for health, and stay active.  If there is any way I can help you along the journey of Ulcerative Colitis, please contact me.  I mentor many weight loss accountability/support groups via social media and have many clients who have found success.  I’d be honored to help you too.
Find me on Facebook at:  www.facebook.com/YourFitnessInfo
Find me on Instagram at:  www.Instagram.com/YourFitness411

#21DayFix is the newest program from Team Beachbody.  It teaches the person food portion control & proper eating habits along with 6 workouts that are 30 minutes in length!!  Most people struggle with proper food intake….but this program is the first of it’s kind to help you with your food!  No calorie counting, no weighing your food.  If it fits in the containers, you eat it!  Great results! Contact me if you want to try this program!  It’s only $60!  Bashford.Lisa@yahoo.com

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2 things I’ve realized while on a liquid diet…

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I’ve been on a clear liquid diet for over 24 hours now.  It’s been rough & I’ve wanted to cry at times….especially when I see the Peanut Butter jar.  No Joke.  Sigh……….

I’m having a medical test this morning called a colonoscopy.  I have Ulcerative Colitis and therefore have this test every 3-5 years.  It’s really not a tough procedure, although it sounds awful.  The drugs they use to make you ‘silly’ make it much better.  I’m very thankful for those drugs!!! 

 2 things I’ve realized during this journey:

1. Our society has a FOOD-FRENZY!!!  We are ALL ABOUT FOOD!!   I’m really hungry right now and almost every 2/3 social media posts are food related in some way. Commercials on TV, radio shows, facebook, Instagram, twitter, junk emails, and other people.  The thought of ‘food’ surrounds us 24/7.  And….it explains why many people have eating issues.  When the thought of food is coming at you from every angle, it’s easy to succumb and start to believe that you are hungry or craving a certain food item.  It’s not going to change…so I urge you to stay strong and listen to your BODY, not society. 

 

 2. I’m conscience of what I eat…. or at least I thought I was.  I’ve caught myself resisting the urge to put food in my mouth all morning! Example: making the kids lunch. I almost ate a raspberry, piece of turkey that I cut up for my daughter, piece of tortilla, and apple slices. Apparently, I eat unconsciously nibble too!  I wonder how many extra calories I eat in a day without realizing it.  Hmmm…..
If I’m doing it, chances are -> you are doing it too!!   I got a handle on eating the scraps from my children’s plates a couple years ago.  Sounds nasty?  I bet EVERY parent has done it at some time!!  Eaten those last bites of mac & cheese, the crust from the sandwich, the left overs that the kids don’t want.  Let me tell you something….. it’s OK to throw that food away.  Take a lesson from Nike and “just do it.”  The money value of that wasted food is not worth the destruction it causes mentally and physically to your body. 

Isn’t this ironic?  I choose to blog about a ‘food’ related topic when I am not allowed to eat!  I urge you to simply be aware, folks!! Keep your EYES WIDE OPEN & eyes on the prize!!! That prize is a more fitness-focused YOU!!!  Don’t succumb to society’s pressure to try that new bacon, cheese, onion ring, triple burger on a pretzel bun or to eat that entire bag of Peanut butter M& M’s because you aren’t paying attention and watching television.  (Yes, I know that last one from experience.  Oops).

Words to help you cross your finish line!! 
* Focus
* Discipline
* Determined
* Body Awareness
* Resist

I believe in you!!! 
Want to learn more about me and what I stand for/how I help people?  My website will show you!  www.YourFitness-411.com
Contact me & allow me to help you too!

Late night workout done. ROLL TIDE.

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It has been a LONG day with the kids on Winter Break. Today was full of errands with the kids on very snowy roads and a trip to the theater to watch the movie ‘FROZEN.’  I highly recommend this movie! 
(It’s more about sibling love vs. prince/princess romance.  Make sure to chat about that aspect with your kiddos post movie! Good lesson!) 

Tonight was dinner and baths before getting them to sleep so I could watch someof the Oklahoma/Alabama game.  I had yet
to do a workout, so decided to use part of the third quarter for a 30 minute workout.  I drank my beverage to get the body ready and opened up my BRAND SPANKING NEW workout program that arrived today. 

—-> P90X3  <—-

It’s NOT necessary to do P90X & P90X2 prior to doing P90X3.  Which is good…. Because even though I
completed P90X, I didn’t make it through P90X2. Honestly, I didn’t like it. Enough said. 

Yep, it’s 11:30pm and I just completed the first workout called ‘Core Synergetics’ and I have a nice little muscle quiver happening in my arms/legs.  Know what I love MOST about the P90X workout programs?  The fact that the exercises use MANY muscle groups at ONE TIME to get the most out of limited time (vs. the machines at the gym that typically work one major muscle group at a time). 

  More bang for your buck. 

Example:  standing on one leg (balance) while doing hammer curls with 10lbs. dumbbells. 
Another Example:  planks which progress to a side plank and oblique crunch. 
**BOOM**

Overall body exercise, baby.  Another thing I like about these workouts is that you go at YOUR pace and there’s plenty of
time between exercises to write your stats & get new weights/water.  It’s NOT like the Insanity program where it’s
fast, fast, fast…… go, go, go.  P90X3 is more about the quality of exercise and….. we all know the slower you do a
weighted exercise, the more the muscle burns. 

If you are one of the people who don’t like to listen to Tony talk or tell jokes, then simply mute it after you learn the moves.  Yes, I was a bit clumsy since this was my first time doing the workout.  But, if it were easy, I’d be disappointed in the program because it wasn’t challenging me.  Challenge = body changing.

Contact me if you are using P90X3 to change your body too!  I’d love to swap notes and push one another!!  I will need to deviate from
the program somewhat since I am continuing to increase my running mileage in prep for the Florida Ragnar Race next month, but I’m hoping to stay as close to the schedule as I can. 

Hey…. And check that out —- the football game is in the 4thquarter.  Sweet Nectar!! I like shorty
workouts that still create muscle burn!  I didn’t miss much of the game and still can watch the end.  ROLL TIDE! 

www.YourFitness-411.com

I teach my folks ——> ‘small changes = big results.’

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As this year winds to a close….. please re-evaluate your health & body image.  If you are not pleased with either, then it’s time to put the excuses away and start to focus.

I would STRONGLY suggest joining me or someone you trust (& knows their information) for accountability & support.  Don’t ask the random guy in the gym!  I am always accepting new folks onto my coaching team and will personally help you learn the products, figure out what works best for you, and help you to make some extra cash if you wish.  Please join me!! Stay on as long as you want/need……but let’s work together to make 2014 your BEST year yet!

Too many people believe that in order to get healthy they need to clean out all cupboards, eat food that tastes like cardboard, be miserable, and do cardio for an hour a day.  I’m here to tell you …… that’s WRONG & you are setting yourself up for more disappointment.  I teach my folks ——>  ‘small changes = big results.’ 

I’ve been helping others through a legitimate company (Team Beachbody) for 3 years, and it motivated me to study sports nutrition so that I had a background in nutrition to further help others.  I’ve also recently become a distributor for Advocare because I believe in their supplements & nutritional teachings.  I believe a person needs to understand their body & why it’s behaving certain ways….. otherwise you will never know which avenues to take that lead you to overall better health.

Weight loss without the journey will teach you nothing and you WILL return to that ‘old self’ again.  You must LEARN a few tips, tricks, and knowledge to figure out what the key is for YOUR body and then unlock it!  I’m ready to be your assistant…… but are you ready to try?  Are you tired of being disappointed when looking at yourself naked in the mirror….or do you avoid mirrors in general?  That’s no way to live.

Let’s start 2014 off well… mind, body, and spirit.

Contact me so we can get started!!  Bashford.Lisa@yahoo.com

Knowing When To Eat What

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Before you eat, ask yourself “What am I going to do for the next 3 hours?” 
That will help you decide which foods are best for your body in the immediate future.
Foods effect our bodies differently, so listen to your body, learn its cues, and follow its lead!If you are going to workout…… you will want to choose some healthy carbs. (Not candy, chips, high fat foods, or foods with white flour/sugar).  Honestly, grains work awesome.  Before I run more than 5 miles….I ALWAYS have 2 pieces of whole grain toast with PB and honey…. sometimes sliced bananas on top. It provides sustained energy for a long run.  It provides my liver with glycogen so that my body uses that for energy instead of protein.  YOU DO NOT want your body using protein for energy…..this means that it’s using muscle.  YOU WORK HARD FOR THAT MUSCLE.
For hard, long workouts….. you want your body to use CARBS/GLYCOGEN.  (I could talk about this forever and if you are interested, let me know and I will go …on).

If you are going to sit at your desk….. carbs (think pasta, breads, crackers) will make you fatigued.  Don’t fall into this trap!  You will want more protein, dairy, fruit to help keep you awake and alert.  Don’t ramp up your blood sugar with candy and soda, crackers or fruit juices!  You will pay for it later with a big ol’ sleepy crash! (And, protein should be a part of every meal/snack).

If you are going to sleep – think protein, easily digested healthy carbs, warm calming drinks……… junk/sugar won’t let the body rest because it will pump up your blood sugar.  Skip the ice cream and sugary cereal.

Post workout – you want protein & carbs.  A nice little mix of protein to rebuild the muscle and heal it, while carbs replenish what your liver used for energy.  If you are working out hard and feeling sluggish, have a headache, or nauseous all day……chances are it’s because you aren’t eating enough or the right foods to restore your system.  Possibly dehydrated too!

Remember:  You aren’t eating enough to keep you full ALL DAY.  You are only eating enough to fill your belly for the next 2-4 hours until the next meal/snack.  (Another reason why a healthy meal replacement like Shakeology is worthy!  It’s super healthy, fights cravings, aids in digestion/regulation, and keeps the body full for 2-4 hours.  Shameless plug, I know.)

Pack healthy snacks in the car, your purse, and at work so that if you start to get hungry, you have good options.  Hunger is often disguised as thirst; so try drinking water when you feel as though you are ‘hungry.’  You may simply be dehydrated!Follow me on Facebook so that you see a little of me each day! >>  www.Facebook.com/YourFitnessInfo 

Have questions about Shakeology?  I’ve been using it for 3 years!  Ask away….. Bashford.Lisa@yahoo.com

My first H.E.A.P. 8 (Healthy Eating Accountability Program 8 day Challenge) is coming to an end and it’s been a success!!  I look forward to mentoring another one!  Be the first to know by finding me on social media.  Limited Availability so that I can offer personal assistance. 

My personal journey towards a fit lifestyle. **BELIEVE**

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Lisa mug shot

As a child… I was always active and had a ‘gymnast’ build.  I was an athlete….. Who am I kidding…? I am still an athlete!

I participated in sports year round….and tended to lean towards team sports.  I was the starting volleyball setter and softball pitcher in high school.  I have won many awards and set records, yet I was NEVER the smallest on the team.  I was a muscular 125 as a senior….and I loved it.  That body was rockin!

Then, I left the safe zone of high school and went to college. I had 2 colleges ask me to try out for their volleyball team, but they didn’t have the degree I wanted.  So, I studied physical therapy assisting at the University of Cincinnati.  After the first college quarter, I pulled my act together and was a good student.  I graduated with a 4.0 GPA.  However, that first year of college was not pretty.  I am from a small country town in Ohio.  I graduated with 49 people and I knew most of their parents.  People knew my name (from a large family & sports) and I was very comfortable, but really wanted to leave that little town.  College was my opportunity, and I didn’t waste any time throwing myself into big city life.  My new found independence also included making my own meals…. or, ordering them.  Pizza and Chinese carry out were popular among dorm life (I think we kept “Red Pepper” Chinese restaurant in business)!  I never drank in high school, but I quickly learned that I loved the taste of “Boone’s Farm Strawberry Hill” – cheap alcohol.  I didn’t gain the freshman 15 because I cont. to stay active with exercise and playing Volleyball on intramural teams.  However, my body did change in college.  My breasts decided to start growing & my metabolism slowed and I went up a size.

Post college, I joined a gym and got fit again.  I wanted my therapy patients to respect me and believe in me, and I felt like if I was young & overweight, then they would wonder why I didn’t exercise like I was asking them to do.  I remember doing a kickboxing workout and seeing my abs. I was about 22 years old.  I LOVE defined abs!!

Then, I met a boy, moved to Fort Wayne, got married, and my life changed yet again.  I was making meals for 2 of us on a budget while working long hours as a therapist (12 hour days).  We ate out often.  The bartender at Applebee’s knew our drink order when we walked into the door!  Because of my age, my metabolism was still clicking away (mid-late 20’s) and I was still working out at the gym, although I always felt a little lost…. as in ‘Well, what do I do next?  I did the treadmill and elliptical… guess I should lift some weights….. But I don’t want people to think I’m an idiot because I’m doing it wrong.” (Sound familiar??)

At 29 years old, I was blessed with a baby.  My son was a preemie, born at 32 weeks.  I spent my days sitting beside his tiny glass incubator, watching the machines that monitored his body temp, heart rate, breathing….. And prayed they kept moving.  It was rough… I won’t lie.  My body went through some horrible stress problems…..it was ugly.  I wasn’t eating well at all and would make myself feel better by getting a black raspberry smoothie from Zesto’s on the way home from the hospital…. at least 4-5x/week.  I thought…. “I need the calories and its milk/berries, so I’m doing something good.”    (OMG!)

Over the next 3 years, I suffered 2 miscarriages and had gained 15lbs.  I belonged to a local gym, however my son always cried and my name was announced on the loud speaker to please come get him within 15 minutes of getting on cardio equipmemt. I soon quit the gym.  I pushed the stroller 2 miles almost daily and did some home workouts, and did exercises with my patients to lose some of the baby weight.   Almost 3 years later, I got pregnant for a fourth time.  Once again, symptoms of miscarriage & high risk pregnancy wreaked havoc on me.  My highest weight was about 175lbs when pregnant.  My daughter was born at 38 weeks and very healthy!!  That’s it… we were blessed with two and I was content.  Now that I had my family and was done having babies….it was time to get that rockin’ body back!!  I started running because my SIL wanted to run a 5K.  It was a perfect time for me to run with her & I didn’t want her to beat me.  She still beat me… and she was in her first trimester of pregnancy at that time!!  AAh… embarrassing!  That led to me wanting to become a stronger runner.  I realized that ‘speed’ wasn’t my thing…however,  ‘endurance’ was, so I focused on that and am now a marathon runner.  I will be running another marathon next month!

Running alone will not cause much weight loss.  I needed something to help me with my diet as a full time Mom and part time therapist.  I needed a structured exercise/strengthening program too & didn’t want to join the gym.  My friend was a Team Beachbody coach, and so I tried the ‘Slim in 6’ program, and got bored.  I wanted more, but didn’t want to pay full price, so I became a Team Beachbody coach!  Helloooo discount!!!  I then completed the P90X program, which led me to the Insanity program.  During this time, I did a timed mile run each week and my speed was increasing…. Without actually running!
I began drinking Shakeology and lost 10 pounds with P90X, but more importantly, gained back my muscle!!  Insanity helped me to lose another 5lbs. and I felt great.  More energy, better patience with the kids because my frustrations were being put to use during a workout, mentally I felt better, and I wanted to shout it from the rooftops!!  I decided at that time to ‘pay it forward’ and share my journey with others.  People believed in me; realizing I was a typical Mom & if I could do it, others could too.  So, I went big and started my own company that I use as an umbrella for all the other fitness/nutrition work I do…it’s called “YourFitness-411.”  Have you heard of it?  (coy smile)  I have about 40 coaches on my team at this time and we are always looking to grow.  These people have some AMAZING s journeys that will inspire even the couch potatoes who get tired walking to the mailbox!  I’m excited about the diversity of people on my team & how truly inspiring/caring they are for others.  It makes my heart smile to think about them and see what a difference they are making in people’s lives, but more importantly… in their OWN life.

I decided that if I wanted people to trust me and choose ME over all the other Team Beachbody coaches, I needed to have a great team & I needed to be a successful leader.  I already had the therapist degree under my belt which was marketable, but I needed more and becoming a personal trainer didn’t interest me too much.  Therefore, a friend whom I met through Team Beachbody and I took online courses together through the ISSA to become specialists in sports nutrition.  Writing those papers and doing that research ate up a lot of my time & created sleep loss/frustrations!  Thank goodness running helps my brain/emotions in tact!  During all this, I completed my first marathon….and quickly added that to my resume.  Who wouldn’t want a coach who has her own company, nutrition certification, therapist degree to assist with injuries and muscle building/body knowledge, has experience in weight loss, has people with AMAZING personal journeys on her coaching staff/team, and is completing marathons?  #LeadByExample

I still have 10-15 pounds I want to lose!!  I’m still on my journey!!  And I’m ok with that. I’m built like a rock….I do not feel as though I look like other women who are my weight and I’m proud of what my body can accomplish.  Did I mention I ran 20 miles recently and my only pain is a little ITBand tendonitis and mild quad muscle soreness??
I’m not going to allow that weight goal to stop me from accomplishing other fitness goals or helping others.  I know that once this marathon is over (all this running does NOT create much weight loss, don’t let anyone fool you) that I will lose the weight because I will be doing much more strength training.
Now, you know my journey.  You know more about me as a person, and not just a cyber-fitness coach.

Did you also know that my favorite word in the dictionary is ‘BELIEVE?’  It represents many things for me and makes me smile when I read it.  I believe in each person on my coaching team and my clients.  I believe there is a greatness inside each one of us.  Thank you for believing in me!  I believe in you too!  Question is:  Do you BELIEVE in yourself?

For more information on my company, how to join my team, & where to follow me on social media – Click **HERE** YourFitness-411

You get mad, you get strong, wipe your hands, shake it off…then stand.

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“Cause when push comes to shove,
You taste what you’re made of.
You might bend till you break
Cause it’s all you can take.
On your knees you look up
Decide you’ve had enough.
You get mad, you get strong
Wipe your hands, shake it off
Then you stand, then you stand!!

Ever feel like you have NO support from those who are supposed to have your back?  Yep…. me too.  That happened this week…… but someone recently told me that it’s your FRIENDS who will support you the most and stand up for you.  So, build a strong friend network of about 2-4 tight friendships and have each other’s backs.
I hear often from friends and clients that their own families don’t support their weight loss efforts and it brings them down.  I had one lady tell me that her Mother always said, “You look great, honey!” even though she was 75+ pounds overweight.  Was her Mom trying to keep her fat?  I sure hope not.  Instead, I believe it was her Mother’s way of trying to build her confidence.  Unfortunately, I believe she went the wrong way about it, because she could have added, “But I know you want to lose weight, and it would be better for your health.”  Sometimes, just a few small words make all the difference.

Another man I worked with said that his family were all overweight and he felt as though they were sabotaging him by always trying to get him to make poor food choices at parties.  “Hey Jimmy, you’ve been good and lost 10 pounds, have a piece of cake!  One piece won’t hurt you!”  >>>  Have you heard THAT one before??  YES???

Actually, that’s VERY hurtful to the person who is trying to get healthy.  Why try to ‘get them to eat’ a piece of junk?  Is it to make themselves feel better about their own laziness??  (I think we are onto something with that one!) 
Actually, when a person has been eating clean and enjoying the benefits, often times “one piece of cake/pizza” will hurt them and make their stomach upset.
So, why do we do this to each other?  Why do the people who are supposed to be the closest to us…. leave us out of family dinners, try to get us to ‘eat’ unhealthy foods, aren’t excited about our endeavors regarding our own health or even running a successful business??
I can’t answer that question, but I can tell you to stop trying so hard.  Those aren’t the people who ‘have your back.’  Sure, they will be there in a time of crises, but on the day to day situations…… if you don’t feel supported by them and they aren’t lifting you up and helping you to succeed……then you need to re-evaluate how much you want them to participate in your life.  Find people who empower you, who make you feel successful, who lift you up when you are down….people who ‘have your back.’

So, the next time you are feeling as if you have no one in your corner… if you are my client or friend, just know that you have me.  I may give you tough love, but it’s only because I have a keen 6th sense and you probably need it.  Don’t write off those other folks, but there’s no need to try to explain something they aren’t attempting to understand.  Just find others who ‘get’ it.  Your life will be so much better for it and less drama/disappointment.

If your goal is fit, healthy, and to weigh less, but you feel you have no support and have fallen off the wagon, YourFitness-411 is here to help.  I pride myself on giving others personal attention to get them started on the right path and then nudge them as needed.
I had a rough week on a few levels ….and then my 14 mile run was horribly long & painful.  I felt broken and doubted my abilities to complete another marathon.  Today’s 7 mile run wasn’t fun either.  But, thanks to supportive running friends, I was reminded that “The bad runs are the best teachers.”  I truly have amazing people from all over the world picking me up when I need it and I’m back to feeling as though I can do this.  Yes, thanks to Team Beachbody, I can say… ‘world.‘
“Everytime you get up
And get back in the race
One more small piece of you
Starts to fall into place.”

Rascal Flatts has it right…… it’s the song that I quoted in the beginning, that I must quote in the end.  I got back up….and I’m back in the race…. and through this past week I’ve learned how strong I really am and who I can lean on.  It’s all falling into place. I hope you can do the same.

(the song is called STAND, by Rascal Flatts)

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!