Nutrition

OBESITY – such an ugly word.

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

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

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

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

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

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Facebook.  I ❤ it.  I hate it.  It sucks me in & yet it’s my best marketing tool for my Fitness Biz.  All those emoticons, the slang, the appropriate, the helpful posts, the inappropriate posts, the drama, watching someone have a melt down, and then others celebrate their child’s success; it’s the world we live in these days.  My business page, facebook.com/YourFitnessInfo is a way for me to not only market myself, but allows the person following me to get a glimpse into my life and struggles as  Mom trying to stay fit and accomplish fitness related goals. The main thing I want people to get from my facebook biz page, is a better understanding of their body, how it works, and how to treat it well so that they get the MOST benefit from a healthy life/body.  The more people I reach, the more I can educate.  And…I truly believe that ‘Education is Key.’  When you are educated, you can make better choices, feed your body the way it needs, and participate in life, vs. sitting on the sidelines and just watching.  Many people just watch.  They have no idea what to buy at the grocery, let alone how to make a healthy meal.  They grew up in a home where mashed potatoes, gravy, and noodles was a staple.  (I did too!!)  But listen…..those ‘days’ are long gone.  Kids were active then and fruits had more nutrition than they do these days.  Now, kids play hand held games, rarely use the imagination, being outside is bothersome when they can chill in a cool, air controlled house, and they eat POORLY!  Constant snacks of chips, crackers, granola bars, and MAYBE a piece of fruit.  (I can feel myself getting onto a soap box, and I don’t want to do that….. for now).

Where was I?  Oh….that’s right, education.

I enjoy simply teaching the reader a little more about carbs/protein/fat intake on a daily basis or how to modify exercises so they have no excuses.  It’s my thing and I love it.  I always say, “Simple changes = big results” and to ‘BELIEVE‘ in the journey. (I even had orange wristbands made to give people with the word ‘BELIEVE’ on it as a way to say focused!)
Sometimes, on my facebook page, I have to show some tough love, and other times I get to have fun with slightly inappropriate posts.  (Relax, nothing too bad!)  But, I posted something the other day that I believe more people should read.  It’s a hard truth and people need to realize that Obesity is a growing trend.  It saddens me because there is no need for it.  No need for adult men to look 7 months pregnant, women to have a waist line as big as a hula-hoop or children unable play outdoors because they get tired too easily.  I feel it important to share this site with you and allow you read it too. If it can help just ONE person, then I am a happy lady!! It’s written by a doctor and is titled “FAT CITY – what can stop Obesity.”
www.themonthly.com.au/issue/2013/march/1361848247/karen-hitchcock/fat-city

fat city pic  >>>> If you would like me to help you out with some tips and techniques for weight loss, don’t hesitate to contact me.  I hope you will check out my facebook business page & hopefully you will walk away with the ability to stay disciplined, try a healthy new recipe or exercise, and BELIEVE in your journey.  I’m just a simple Mom of 2, living in Indiana, who still has about 10 pounds to lose….so I am there with you!  However, I focus daily on healthy choices and have NOT allowed anything to stop me from my fitness goals such as completing a marathon, getting strong muscles, or staying active even as I get closer to the big 40. I am a physical therapist assistant, Team Beachbody fitness coach, and VERY soon to be a certified sports nutritionist.   I know the struggles….. I live them…… and I have a passion to help you Beat the Trend of Obesity.  You can be my client, or join my business team for more accountability.  Either way….. make the choice and start your journey today.

A little “Zig-Zag Method,” anyone??

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

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

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

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

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

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

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

Peanut Butter Coconut Granola

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PB Coconut granola

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

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

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

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

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

Good Carbs/Bad Carbs = CONFUSING! YF-411 is here to help!

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Today’s LESSON: more info on food choices! Food is important to talk about because it’s 80% of your success or failure.
Have you heard of the 1-2-3 Nutritional Rule-of-Thumb?
It’s a nutritional guideline of approximately 1 part fats, 2 parts protein, and 3 parts carbohydrates is valid for most people who are weight training, and exercising to lose weight. If you follow this simple rule you will maintain a diet that is low in fat, moderate in protein, and high in carbohydrates. The lesson of the 1-2-3 rule is to have an easy way to prioritize your nutritional thinking when purchasing foods, preparing meals, and eating out.
When training for specific events…athletes require different diet plans. Such as, a body builder require a diet high in protein and low in carbs to provide quick bursts of energy, and repair the muscles after it has been damaged by lifting heavy weights. A marathoner, on the other hand, will require more carbs and less protein because they need to carbs sustain energy for a long period of time.
(Side note to help you understand) – Carbohydrates are arguably the most important source of energy for athletes. Carbs help to fuel muscle contraction.  Once eaten, carbohydrates are broken down into smaller sugars (glucose, fructose and galactose) that get absorbed and used as energy. Any glucose not needed right away gets stored in the muscles and the liver in the form of glycogen. Once these glycogen stores are filled up, any extra gets stored as fat.
Glycogen (carbs) is the source of energy most often used for exercise. It is needed for any short, intense bouts of exercise from sprinting to weight lifting because it is immediately accessible. Glycogen also supplies energy during the first few minutes of any sport. During long, slow duration exercise, fat can help fuel activity, but glycogen is still needed to help breakdown the fat into something the muscles can use.
Adequate carbohydrate intake also helps prevent protein from being used as energy. If the body doesn’t have enough carbs, protein is broken down to make glucose for energy. Because the primary role of protein is as the building blocks for muscles, bone, skin, hair, and other tissues, relying on protein for energy (by failing to take in adequate carbohydrate) can limit your ability to build and maintain tissues. Additionally, this stresses the kidneys because they have to work harder to eliminate the byproducts of this protein breakdown.
See the science behind food choices, especially for athletes?  🙂
Don’t fear carbs. Know the difference between healthy carbs (complex carbs like veggies, whole grains, nuts, seeds, etc.) and those that aren’t so healthy (pastries, chips, soda, cookies, boxed foods). Use google for more info on a list of good/bad carbs.

I have told you that high protein is good and important. There is such a thing as TOO high of protein, but to be honest, it’s really difficult to get that high. Protein takes longer to digest, makes the body work harder to digest, repairs muscle, and much more. It’s good to have protein w/ every meal and make the body process it. But, you cannot eat protein by itself all day long! That would be boring…yuck. Most of your other foods are carbs! So….keeping proteins and healthy (complex) carbs on your plates is the best bet. Healthy fats such as nuts, seeds, avocadoes, certain oils…..are all needed by the body too….but in moderation!! Healthy fats should only be about 25% of your food intake.
Confused? Ask me questions so I can help you learn more about how to feed your body for health! Find me on facebook at www.facebook.com/YourFitnessInfo

Do you need a VISION for 2013?

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

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

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

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

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

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

Find an accountability partner. 

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

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

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

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Activate your motivation button

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Confession:  I do not always eat healthy and I definitely have my food weaknesses. (I even sometimes experience emotional eating! GASP!)  But, want to know what keeps me mostly on track and motivated?  My workouts.  I’m always telling you that your food choices are 80% of your success, and I believe this is true.  BUT, before you roll your eyes, try thinking of it this way…… My workout is the thing that helps me make good food choices.
* What I eat effects my workouts & how well I complete them.
* What I eat AFTER a workout effects my muscle recovery and how I feel the rest of the day.
*  If I’m going to bust my ass in a workout, I don’t want to ruin it with poor food choices.
*  Less pounds on my joints, makes my workouts better.
So, even though your food choices account for 80% of your success, I use my workout to help me stay motivated with food choices.  I’ve eaten the wrong things before a run before and had HORRIBLE runs, then I’m angry at myself.  And, if I don’t eat/drink well enough post workout, then I get hour long headaches and my joints/body aches.
Once again, proving that EXERCISE + NUTRITION = SUCCESS.
They work work together to help the body achieve goals.
PEOPLE: I think about you guys all the time and how I can motivate you and keep you healthy!!!  I am constantly thinking of new ways to explain things to you.  And, by doing this for YOU, I’m doing it for ME too.  It helps keep me on track.  So…..THANK YOU! 🙂

I’m sorry you feel that way.

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Yes, I am a Team Beachbody Coach.

Does that scare you away?  Intimidate you?  Make you roll your eyes?  If so, I’m sorry you feel that way.  It’s brought me great joy in helping others (which I often do for FREE) and has helped me lose 15 pounds, meet fitness goals, and cont. to be held accountable.

Two years ago, I was chatting with a highly educated and respected co-worker (physical therapist) and she told me she was a Team Beachbody Coach.  At that time, I was working minimal hours as a therapist because I was staying home and raising 2 children, and was finding the desire to coach a team or somehow help others.  Being a Team Beachbody coach seemed to fit that need, yet I was concerned with marketing, pyramid schemes, and didn’t want to fail or embarrass myself.  After praying about it for almost 2 months and educating myself on the company, I signed on in October 2010.

Within months, I climbed the ladder to ’emerald’ status and hope to cont. climbing, but for now, I’m feeling pretty comfortable with where I am.  Do I make a lot of $$ every month?  Nope.  I make extra to pay for fun things for myself and the family.  It has paid for a new grill, my Sports Nutrition Class, some bills, etc.  But, even though the cash is helpful, I’m more interested in actually ‘helping’ people get started in the right direction.  As a coach, you do not HAVE to start your own business, assist others, or let it be known that you are a rep for Team Beachbody.  I chose to take this path with the title.

I mentor FREE 30 day challenge groups to help educate people on starting to lose weight, get stronger, start a running program, and much more.  I started a facebook accountability page that has taken on a life of its own, and I recently started a running group that is EXTREMELY supportive of one another (did you know that runners are comedians?  I seem to have a few in this group 🙂 .  I receive texts and emails almost daily from friends/clients (all over the world) telling me of their small and large successes and it pleases my heart.  Seeing someone smile because they are in a smaller jean size….honestly, is better than that $30.00.  I REALLY enjoy it.

Team Beachbody coaches (reps for the company) often get a bad reputation, or for some reason are just not well liked by some.  You will often times hear false statements about us from other company reps.  I’ve heard many myself and try to set the record straight.  We are not pushing a product…..we are sharing what has worked for us and hundreds of other people.  It’s proof positive.  I mentor people and DO NOT require them to use ANY Beachbody products.  I really don’t care…I just want you off the couch, moving your body, and stop drinking soda. 🙂   I want to see you succeed. 

Coaching has been a blessing to me, personally.  I found a product, Shakeology, that has helped me control my diagnosis of Ulcerative Colitis.  I have pride in saying I have completed P90X and the INSANITY program (2x!).  Since becoming a coach, my running skills have gotten stronger and I have completed 3 half marathons, a full marathon, and numerous 10K & 5K races.  Talk about checking things off the bucket list!  I have lost 15 pounds and am working on losing another 10…..never to see again!!  My eating habits have changed for the better and I am MUCH more educated on proper choices for my family (kids) and myself.  I want my children to live healthy lives without the worry of weight gain, sore joints, disease, and fatigue…and what better way for them to learn that to watch me and live it!

So, you can smirk, roll your eyes, sigh, etc. as much as you want about the fact that I am a Team Beachbody Coach.  You can ‘dislike’ my facebook business page if you must.  But, I hope you realize that my page, my mission, and my desires go beyond a title, they are about personal accomplishments for you and for me.  They are about getting into that smaller jean size, chasing your kids to the bus stop, crossing the finish line of your first 5K, not taking medication for disease that can be controlled through diet/exercise, and being able to look at yourself naked in the mirror without grimacing.  (Who doesn’t want to look good naked?)

Team Beachbody has done wonders for me personally and professionally.  I have found support through other coaches on personal levels….including spiritually.  Having the title of “Beachbody Coach” makes me want to ‘look’ more fit…….so that I can cont. to be proud of owning that title.  It’s my accountability.  It’s a part of what cont. to push me forward.  And, I WILL meet my personal and professional goals….one day at a time.

I don’t know where this title will lead me in the future, but right this very moment, it’s allowing me to help others.  And, isn’t that what we are on Earth to do?  Help others and bring them joy which developes joy within ourselves?  Whoa…is that getting deep or what? Ha! 

Decide.  Commit.  Succeed.

For more information (411)….you can find me at www.facebook.com/YourFitnessInfo or my website at www.YourFitness-411.com

Wrap your mind around it and FOCUS.

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I am doing it again! Training for my third half marathon (13.1 miles).  And, prob. will be running my 4th this fall.  I have some really persuasive running friends! 🙂  I love’em!  Everytime I think, “WHY am I putting in all these miles?” I remind myself that it’s my summer program and allows me to stay focused on my fitness, train my body in another way unlike I do during the winter, accomplish goals, have pride in myself on many levels, and enjoy the outdoors!  Do I LOVE running?  Sometimes, but not always.  But, I do love what it does to my body and I LOVE the emotional high I get post run.  🙂

This past week, I had ‘gum’ surgery.  The peridontist took a skin graft from my upper palate and sewed it onto my lower gums.  OUCH.  He said I could run in 2-3 days.  I had a 10 mile run to do on Saturday.  I rocked my 8 mile run last weekend, but was concerned about this week’s run.  My caloric intake had been down since surgery because I could only eat super soft foods or liquids and even then, it was painful.  And, I had not ran since Tuesday morning (about an hour before surgery).  I was concerned it would be a tough run, and slightly worried about my recovery, so thought it would be a good idea to run w/ a partner.  My running partner for last fall’s marathon is also training for another half, so we ran together.  Long runs are about mental strength.  I begin focusing on the long runs about 2 days prior.  I envision the mileage, try to get the proper food choices and hydration the day or so before, and then focus.

Here’s how it went:

  •  Started at about 6:25AM.
  • Cool, crisp air….NICE!  Miles 1-3 went smoothly.
  • She had stomach cramps at mile 3 and we stopped at the local fire station for a quick bathroom break.
  • Miles 3.5-4 were uphill (so was the first 3…gradual incline).
  • At Mile 5 we had some carb chews and turned around……half way done!
  • My chews kicked in and I felt great the rest of the way home.
  • She had a side stitch at about mile 6.5 and I needed a quick drink of water at fire station again (water fountain by path).
  • The rest of the way home was smooth sailing!  DONE.  10 miles!

I used to feel as though I failed if I even stopped for a 30 second break.  Now, I realize that although it’s important to get the run completed in a timely manner, it’s more important for my body to get the mileage in.  During long runs, it’s good to get hydrated and eat something along the way (carb chews).  A couple quick stops isn’t going to hurt a thing.  I’m not trying to win any races…..I’m just wanting to cont. to finish the race standing up and preferably with a good time.  BUT, if you know me, then you also know I’m competitive and stubborn.  Not much keeps me down…..and I would love to finish a couple of minutes faster than my last half marathon.  🙂

My training schedule calls for more long runs on Saturdays.  I have 11 miles, 12 miles, 9 miles, 8 miles, and then RACE DAY!

FOCUS.  Mental Strength.  Determination.  Nutrition.  Mileage.  Gear.  Rest.  = SUCCESS!