running

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. 🙂

November – can I hibernate through this month?

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Do you have a time of year that is evokes higher emotions than another?
For me…..that is the month of November.  Honestly, it’s my least favorite. “How can that be?  It’s a month of Thanksgiving and appreciating all that you have and the people in your life!” — you may be asking right now.  I will explain, but first I must say that it is getting better with each passing year.  I’ve found ways to replace the emotional memories with new ones…..fitness related ones.  And, we all know that exercises releases endorphins which help make us happy……they are literally our ‘happy drug’.  Therefore,  I have found that I get through this month a lot better when I have some sort of race planned. The ‘Ragnar Relay Race’  helped me tremendously this year!

I can attest to the healthy and healing powers of exercise. When I am training/exercising, I am a much happier, healthier, more focused person. Despite the fact that my long mileage runs can be stressful and physically demanding, I find that it refuels my body both physically and mentally. I feel exhausted in so many ways as a Mom, co-worker, small business owner, sister, daughter, coach, and a busy work schedule that exercise makes my focus much clearer and gives me time to find solutions to my worries.  A good sweat session clears my head and often leaves me feeling powerful and ready to conquer the world!
Endorphins & mental strength have also aided me in pushing me past where I thought my body could no longer go…..and takes me to a new goal. Now that I’ve clarified that…… onto why I could hibernate in November and all would be fine.

I live in Indiana.  This state can turn cold at the drop of a dime and starts getting dark at 5pm in November.  That’s enough to make someone curl up in a ball and hide under the covers for weeks.

The main reason I struggle with Novembeer is because I suffered 2 emotional and scary miscarriages related to November.  My first was Thanksgiving morning when I arrived at my Grandmother’s house 4 hours away.  I ended up in the hospital by 6am the next morning and experienced my first loss as a Mother.
The very next year, I was pregnant and my due date was Thanksgiving.  My Sister-in-law said, “This is a good thing!!  It’s a good omen!”  Unfortunately, I suffered a ‘partial molar pregnancy miscarriage’ 12 weeks into that pregnancy.  One of the worst days of my life……. it’s very difficult to see your baby via ultrasound without a heartbeat.  I had surgery the next day and needed to have blood tests the next 6 months to rule out possible cancer.  Talk about scary!!
Both of those miscarriages were related to November.

November is also ‘prematurity awareness’ month through the March Of Dimes. This warms my heart & creates sadness at the same time.  Personally….it’s a triumph knowing God chose me to be a Mommy to a premature baby.

Jacob preemie pic

Jacob Caldwell Bashford, born May 23. SURPRISE!


This picture is of my firstborn child weighing 3lbs. 15oz.at birth.  (The miscarriages occurred after Jacob was born). The picture was taken within a couple hours of him being born. Jacob Caldwell Bashford was born unexpectedly when I was 32 weeks into my pregnancy. He spent five weeks in the NICU and for a few years after that we were constantly in various doctor offices because he was constantly Ill. He came home from the hospital with heart and lung monitors which he would sometimes pull off in the middle of the night and scare the bejeezus out of us!!  He had numerous tubes in his ears and a Tonsillectomy at 18 months old.
{Every year, about 450,000 babies are born too soon in the United States. After rising by 36 percent over 25 years (1981-2006), our country’s preterm birth rate has declined by 11 percent over the last 7 years. However, the U.S. preterm birth rate remains too high at 11.4 percent, which is higher than that of most developed nations. – March of Dimes}

jacob preemie with me

My first time getting to hold my baby…about a week after he was born.

Then….at the age of 2, he had a minor heart surgery to repair an open PDA (Patent Ductus Arteriosis).  Basically…..it’s an unclosed hole in the aorta.
{Before a baby is born, the fetus’s blood does not need to go to the lungs to get oxygenated. The ductus arteriosus is a hole that allows the blood to skip the circulation to the lungs. However, when the baby is born, the blood must receive oxygen in the lungs and this hole is supposed to close. If the ductus arteriosus is still open (or patent) the blood may skip this necessary step of circulation. The open hole is called the patent ductus arteriosus. – American Heart Association}

jacob baseball

My baseball player. He may be little, but he’s fierce & his love for the game is contagious!

 No worries though… Like a warrior he pulled through it!!!! He is now a handsome, active, smart, amazing baseball player at the ripe old age of 10 years old!! As he would say…. “I’m a ‘swag boss’!” (Whatever that means in 10 year old language)!!  I think in the 70’s the term was…. ‘super groovy.’  🙂

I feel it is important to bring awareness to premature births because many of them can be prevented and if the mother recognizes some symptoms, the doctors can be more proactive with her in hopes of continuing with a healthy pregnancy. I recognized the signs with my daughter at 30 weeks and we were able to keep her in the womb until week 38.  My symptoms were simply an intense low back pain and the baby starting to drop.  As a first time pregnant woman, I had no idea that was abnormal.  I didn’t even realize what it looked or felt like when the baby ‘dropped.’  In hindsight….I remember my patients and co-workers telling me “You look different today.  You look bigger and uncomfortable.” (I didn’t appreciate that too much and made a mental note to never wear that white maternity top again)!!  Now, I know they meant no harm, but that there was a noticeable difference than the day before.  I delivered Jacob the very next day.

IMG_3463

Jacob & I at his first 5K race which my company helped to sponsor. He ran his first 5K in under 29 minutes!

jacob and me at Red's game

Jacob & I watching our favorite Baseball Team…Cincinnati Reds!

It is November….. so I also must remind myself to be thankful… Thankful for the medical staff took care of Jacob and myself, thankful to God for allowing me to be the mother of a premature infant, thankful I delivered a healthy full term baby girl, and remind myself that I have 2 angels watching over me. ❤ ❤

I share this with you today… To bring awareness to premature births, to remind you to be thankful for the ups and downs in life which teaches a lesson… and to remind you that having a fitness goal/focusing on it and working towards it can help decrease stress & ease emotional discomfort. I didn’t exercise back then like I do now.  And if I didn’t start running about 5 years ago….God only knows the hot mess I’d be today.  I’m thankful for a body that allows my brain to push it so hard…..and for being able to reap the benefits.

I pray you all have an amazing November and don’t forget to pray for the babies who are fighting for their lives, or are in heaven, and the families who love them. A little extra prayers never hurt anyone.

march of dimes

For more information on pre-term labor and prematurity, please visit http://www.marchofdimes.org/mission/prematurity-campaign.aspx

Things you learn during Training for a Marathon. Top 10 List +1

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Apparently, I’m not good at writing on a regular basis.  I should have learned this when I tried to keep a diary as a teenager and a journal as an adult.  Writing consistently is not an easy task!

My big ideas of blogging regularly about my #marathonTraining2013 wasn’t very consistent.  In my head during my long runs, I’ve blogged weekly.  I had plenty of time to think about the blog and plan it out while running.  It was a nice distraction during some runs. Maybe that’s why I didn’t get around to actually writing…. because I had already done it in my head!!

Well… tonight I sit in a hotel room, eating some delish chocolates, drinking water, watching football, and feeling my eyelids get heavy.  Tomorrow is the BIG DAY!  It’s marathon time!!!!
Because I’m getting sleepy and I want to take advantage of this feeling before I get nervous and wake back up again, I’m going to jot down a few things that I’ve learned during the past 5 months of training.
1.  To the people who turn on your water sprinklers in the morning and they sprinkle water out onto the sidewalk…….. THANK YOU!  It’s a fun way to cool off while running and I love it.
2.  Hard acorns work as nice release techniques to the bottom of your feet when you step on them just right while running.
3.  You know your rapping loudly inappropriate lyrics when the lady across the street stands up to stare at you.
4.  Sometimes, you just need to lay in someone’s front yard and cry during a 14 mile run.  It’s ok – don’t call the EMS.  I’m just having a moment.
5.  Some of the best prayers happens when it’s just you and the path/road.  AMEN.
6.  When a friend passes away at the hands of someone else, and you are ready to burst into tears while running…… a nice little fawn crossing 20 feet in front of you makes it all better.  ❤
7.  Swallowing bugs is just giving you more protein, right?
8.  You learn where to put LOTS of Vaseline to keep the skin from chaffing or blistering….. esp. in embarrassing areas!
9.  Having a school bus of teenagers drive past hollering at you makes your form get drastically better.
10.  People making right hand turns need to PAY ATTENTION TO PEDESTRIANS!!!!!
11.  I know that my left foot needs to hit the ground 80 times = .10 of a mile.  (Which means 800 = one mile)

After tomorrow, I hope to have a list of things that you see/experience during a MARATHON!!!  🙂

My eyes are closing…… praying for swift legs, strong mind, and efficient lungs.
Running for those hurt in the Boston Marathon, for my kids, for my personal goals and to inspire others.
Sweet Dreams!!  zzzzz…………

No regrets when I cross that Finish Line. It consumes me.

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Exercise while on Vacation??  Why Not?  I LOVE to jog in new places and feel empowered because I just did an awesome workout on vaca while most are gaining weight hundreds of miles away from home.

My in-laws own a lake cottage in Northwest Michigan and it’s very peaceful up there.  Yes, it’s in bear country!  You never know what may come out of the woods!

I’m training for a marathon, so taking a week off is not an option.  I did decide that due to achy legs, I needed to decrease my long weekend run by a couple of miles.
I ran on Monday, Wednesday, Thursday, and Saturday and worked out to the new home exercise program by ShaunT called ‘FocusT25’ on my days off of running.  My family also spent 3+ hours cleaning up debris from what I swear was a ‘mini tornado’ all around the lake club.
Saturday’s run was hot & I didn’t get started as early as I had hoped, not to mention the margarita I enjoyed at dinner the night before.  But, I got a solid 10 miles completed.  Thankfully, the lake water was chilly which I considered my ‘ice bath’ that day.  (Ice baths really help my legs to recover faster and decreases joint/muscle achiness/soreness).  They aren’t pleasant though!

Last week we were home, and the kids started school on Wednesday.  After much drama from my kindergartener regarding getting on the school bus with her big brother, she finally was off to school and I was left alone!!  What do I do?  R-U-N!!

Last week’s training runs were all successful and I got all my mileage in:
Monday – 4 miles
Wednesday – 5 miles
Thursday – 5 miles
Saturday – 12 miles
I’m still maintaining a 9:15-10:0 minute miles on anything over 5 miles.  I push it harder on the shorter runs and am accomplishing 8:50-9:30 minutes miles. On off days, I actually rested and then did Les Mills Pump for strength training.  My body has changed a lot and not really for the better.  Because I’m running longer distance (over 60-90 minutes), my body has changed. In the spring, I was gaining muscle and getting more definition.  The past 2 weeks, I’ve actually gained a couple of pounds and feel ‘puffy.’  NOT something any woman wants to feel!  I am leaning out this week, but really want my muscle definition back.  Therefore, I’ve cut back on T25 and am doing Les Mills Pump on my off days, or taking true rest days. With all this running, I don’t need more cardio!  With increased mileage, I’m more fatigued and hungry than usual.  Once this marathon is completed…. I will be returning to less cardio and more strength training.  I LOVE a lean muscle with definition.  I’m not worried about ‘bulk’ because women don’t bulk.  We don’t have the testosterone to do so….. so no fears!  Lift those weights without fear! It’s GOOD for the body!

This week, my running plan is:
Monday – 4 miles = completed
Wednesday – 6 miles
Thursday – 4 miles
Saturday, I’m running a 5k (3.1) “Color me Rad” run with my 9-year-old and still need to log 14 -15 miles for marathon training. 

Many of my runs have been solo lately, which is good and bad.  I’m faster when running solo, but companionship sure is nice!  Last week, I messed up my evening times (t’s getting darker earlier) and got stuck finishing my last 2 miles in near darkness.  I swallowed a bug and stressed myself out being alone in the dark and ended up in tears.  NEVER AGAIN.

I’m learning that often times, running is more mentally fatiguing than physically.  And, I listen to my music quite loud (I’m 65ish % deaf in my right ear and like to drown out my breathing…… don’t judge me) so when a runner passes me on the path, I’m often caught off guard and startled.

Another awesome (note sarcasm) thing about running long distance is the friction skin burns.  I thought I had lubed all my normal spots up pre-run, but realized at mile 10 I had missed some spots.  OUCH!!!  See picture!!!

friction burns

Ahhh…… this is called dedication, folks.  I’ve missed “Girl’s Nite Out” and a friend’s birthday bash this summer all in the name of running.  I’ve gotten up early on Saturday mornings to run to avoid heat and make it to my kids’ soccer games on time.  I’ve greatly decreased my Friday night glass of wine (zero now) so that I’m hydrated for the weekend’s run.  I wake up with stiff joints and sore muscles…… and I’m giving myself pep talks to complete runs.  But you know what??  I’m doing this because I WANT this.  I chose this goal and I’m doing everything I can to make sure I have no regrets when I cross that finish line.  I can tell myself to trust in my training and I can give it all I have knowing that I didn’t slack off.  I have about 4 more weeks of heavy training…. let’s see how these posts reflect my mood, fatigue level, motivation, and desire to do well.  Even I’m interested to see what the next few weeks of training have in store for me.
Chin Up!!  Stay focused and let’s GET THIS DONE!!  *BOOM*   Please keep me in your prayers for a strong mind and swift legs as I run my way closer to the Marathon!  October 20!

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EIB awareness: Zero Regrets & No Excuses.

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

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

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

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

Symptoms of EIB may include:

•Shortness of breath

•Chest tightness

•Trouble getting a deep breath

•Wheezing or noisy breathing

•Coughing

•Decreased exercise endurance

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

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

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

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

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

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

EIB allstars cover page for facebook

 

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

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

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

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

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

My marathon finish

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

Lisa’s message about taking control:

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

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

“Look Mom, NO HANDS!”

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

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

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

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

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

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

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

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

Running: Think you can’t? Think again.

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It’s Father’s Day and I’m reminiscing about Dad when we (my 2 brothers and I) were growing up.  This is also an eventful weekend for me because I completed another running goal.  My goal was to get an official 5K time of under 30 minutes.  Yesterday, I completed a 5K in 29:33.  I was pretty excited, especially since I ran 9 miles the night before and have been battling a super sore left SI joint and tight right piriformis/IT band/hip flexors of right hip for about 10 days. I still got goal! I haven’t run an official 5K race in at least a year…if not longer, so it’s a big deal for me.  In the meantime, I’ve been running half marathons, 10K’s, and even completed a full marathon without proper training last October. (Not recommended!)

Back to my Dad…..when I was a preteen Dad hurt his knee and had some extensive surgery.  Back then, they casted him from hip to toe (unheard of today) and I often went with him to his physical therapy sessions (this is how I got the fever to become one myself!).  Well, Dad was on crutches for a long time and my brothers and I used to tease him by taking his crutches away or putting them across the room.  It was all for a good laugh!  Well, weeks later, Dad was outside with us and on crutches.  My brothers were teasing him saying, “You can’t catch us!” Dad threw down his crutches and to their surprise started chasing them!  They didn’t know he was working hard in PT and didn’t need the crutches anymore.  Oh….it was so funny and a great memory.

I am the face behind the facebook page www.facebook.com/yourfitnessinfo.  I always hear people say, “I can’t run.”      Quite frankly, I’m tired of that excuse.  There IS a small group that cannot physically run, and I am fully aware of this.  However, for the most point….I bet you can run.  I always think, ‘heaven forbid someone takes off with your child….I bet you would run after them!’  Or, ‘what if someone was chasing you with a knife?’  Our bodies were meant to run.  Think about all the activity that the human body had to do hundreds of years ago to catch food and such. The human body is NOT meant to be sedentary.  It developes skin wounds, breaks down, gets stiff, deteriorates, etc.  I personally believe this “I can’t run” is an excuse for numerous reasons.

1.  People think it’s too difficult to run.

2.  People believe they have ‘bad knees’ and cannot run.

3.  People get bored with running.

4.  Laziness

Listen, no one is saying go out and run 2 miles right now.  And, it’s not necessary to run fast.  If you have curiosity about running or wish you could and not sure where to start, here’s a guideline.  Start with intervals.  When you go for your walk, add 30-60 seconds of a light jog every couple of minutes.  It’s that easy!  Eventually, you will find yourself jogging for a few more seconds.  Jogging/running is a great cardio burner, it’s mentally good for you (a psychologist friend told me it has the same benefits as an antidepressant drug), the ‘runner’s high’ is an amazing feeling, and it’s time to yourself.  I strongly encourage you to try it! Here are some pointers so you can start to try jogging and reap the benefits.

*  Ladies…make sure to wear a supportive sports bra.  HIGHLY NECESSARY.

*  Music.  You can get lost in the music and before you know it, you’ve gone another quarter-mile.  I can suggest some good songs if you would like.

*  SHOES – not all shoes are made for running.  Proper footwear will make it easier for joints and muscles.  I always know when I need new shoes…my joints start to ache.

*  There are many apps available to assist you with distance, time, and motivation. RunKeeper &Joggy Coach are some of my favs.

*  Vaseline is my friend. 🙂  It stops friction burns.

*  If running is boring to you…..you need to learn to be alone with your thoughts more often!  It’s a great exercise for working through difficult situations and being able to set your mind straight.  I jog a lot of mileage and often times find clarity through thinking/praying while running.

*  Jogging can lubricate joints.  Proper exercises (strengthening and flexibility) can help knee and hip joints to be able to run.  Don’t fool yourself into thinking that just because you have arthritis or a previous injury/surgery you shouldn’t be running.  It is more difficult on the joints, but if you are kind to your joints and take care of them, it won’t be a problem.  This is another reason why cross training is so important for joints!

* Technique….often times people have poor technique which causes pain and tightness.  Have someone access your technique.

*  Intervals…..this is how you start!  I have some programs that I recommend, so contact me for more information.

Once again…there are a few people who should not be running.  But, too many people are using excuses not to run and it’s frustrating.  I’m not a fast runner and I’m not out to beat anyone. I’m not a professional runner.  I’m just a Mom, who wants to stay fit, LOVES accomplishing fitness goals and doing what people say I cannot, enjoys the alone time that running provides for me, gets super excited to feel a runner’s high (feeling post run), and likes toned legs.  I’m also a therapist, fitness coach, and studying to get certified in sports nutrition. I’ve learned a lot simply by running often and finding what works and what does not.  I have a lot of friends who are runners and I ask a lot of question.

 I love receiving texts, emails, and facebook posts from people who didn’t think they could run…..and are now doing it!!!  That’s the best feeling as a coach!  Do I always love to run?  NOPE.  Do I dread it some days?  YEP.  But, once I get started, it’s worth every step.  Do what you cannot think you can.  Try it….if you don’t like it, THEN you can say it’s not for you.  Otherwise…don’t give yourself an excuse NOT to try something and be active !

Be like Dad….surprise yourself and others with your running ability!

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!