weight-loss

Gym Memberships – Are they worth it?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

LIFE VALUE of COMPLETING the 21DayFix:

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

21 day fix

logo without BELIEVE

 

 

 

Will an Oreo cookie will make you feel better?

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Ever wonder why you’ve stopped losing weight or maybe you’re doing everything ‘right’
but the fat is still hanging on??
Take a close look at your daily stress and learn how to jump start your body for success.


WHEN CORTISOL LEVELS RISE,
INSULIN LEVELS RISE TOO AND INSULIN IS A FAT STORING HORMONE.
(Did you just have a light bulb moment?)

 

Let me explain more >>>

The hormone “Cortisol” is linked with emotions and the body releases Cortisol in times of stress & emotional situations.
** Humans are naturally wired for emotional pleasure & drive. The part of our brain that relates to this is the Amygdala which is our “sensor’ for emotions.  This blog gets better, I promise.  Stress & emotions cause us to take actions that are not healthy for us… such as: eat the wrong foods at the wrong time and make big purchases. Do you eat or shop when stressed? Not only are we making impulse unhealthy decisions for our bodies and bank accounts, but cortisol is being released in the body.
Cortisol = inflammation.
When cortisol elevates, so does insulin, and the body starts to store fat.
Inflammation and fat storage…. sounds like a disaster, right? It is!!!

Do you want inflammation in your brain and body for long periods of time? I don’t!
amygdala

** STRESS IS A KEY FACTOR IN THE DEVELOPMENT OF ADDICTION.
Another thing to think about….. Serotonin is a chemical created by the human body and is manufactured in the brain and the intestines. Too much or too little of this chemical can cause many symptoms. The majority of the body’s serotonin, between 80-90%, can be found in the gastrointestinal tract. It is commonly regarded as a chemical that is responsible for maintaining mood balance.
Having obscene amounts of sugar and carbohydrate over long periods of time can max out our serotonin machinery, leaving us unhappy, carb-craving, and depressed. What happens when you are unhappy, carb-craving, and depressed??
You reach for more junk food and sugar.
See the cycle??
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How do we solve this?
Telling someone to “decrease your stress” is irritating. If it were that easy, we would!!!!
There is no ‘perfect’ answer for each human body. But, we must FOCUS and be MINDFUL. Those 2 words go together so well!! When you find yourself reaching for the Red Velvet Oreos or ready to buy that new TV, stop ‘justifying’ it and realize that your human brain is wired for that action when it’s stressed…but you can change that!

red oreos Here are techniques to try. 
Find 1-3 that work for you and practice them often.

  • Breathe deeply and FOCUS on the breath.
    Be MINDFUL and honest with yourself about what is going on in your life that could be causing stress, irritation, annoyance, and the feeling of being overwhelmed.
  • Consider starting a food journal and not only document when you are eating, but HOW YOU FEEL during that part of the day. Example: 3:00pm – 3 Oreo Red Velvet cookies (just left a business meeting and feeling overwhelmed)
  • Sunlight.  Get more sunlight during the winter months when it’s very easy for depression to set in. Serotonin is our mood balance chemical. Light therapy and serotonin-increasing medications are both effective treatments for depression that occurs with low levels of sunlight. Light exposure increases serotonin in humans, and serotonin levels are lowest in midwinter, and higher on bright days no matter what time of year.  You can purchase light therapy products at many stores.  10,000 lux light therapy decreases suicidal ideation in some folks. (www.psychologytoday.com/blog/evolutionary-psychiatry/201105/sunlight-sugar-and-serotonin)
  • Eat more foods in their natural state and avoid the over processed foods that contain hidden sugar and sodium. As I taught you…. sugar can max out our seratonin making us MORE sad and depressed.
  • Exercise. Get the mood boosting chemical endorphin release from a natural high. Exercise is natural brain power producer to fight against depression and mood….which also will help you fight the food addictions.
  • Stop all the distractions. Multi-tasking is ruining us. Our brains are not focusing on one task, leaving room for mistakes. Society is telling us to do more, more, more……accomplish more in the same 24 hours. Once again creating stress. Do one thing at a time and do it well. That will encourage a greater sense of pride and accomplishment while keeping the stress low. FOCUS. Don’t fall victim to people telling you to ‘do more!’  Learn to say “No” and stay focused.
  • Meditate. This doesn’t mean you have to sit in a dark room and hum. Meditate in the shower! You have 5-10 minutes to focus on the warm water running over your body, the clean invigorating smell of shampoo and soap, the calm steam in the air, the sounds of water, and the feeling of washing stress and anxiety down the drain. (Don’t you feel more relaxed just visualizing the scene I put into your brain?) The problem is….we allow our brains to think about dinner, the project that is due, the car that needs fixed, and the fight with our Mom the day before…….that we don’t allow the brain to clear. Be MINDFUL of what’s happening around you and pay attention to your senses. The sense of smell and hearing are powerful. Just think how much money the candle and music companies make from those 2 senses!!!
  • Laugh. Did you know that when we laugh, we are able to tolerate more pain? It’s true! Laughter releases endorphins which also raise our ability to ignore pain. Think about how we treat children when we know they are going to get an injection, our instinct is to make them smile or laugh before and after. You were PROGRAMMED to naturally want to make others laugh at times of discomfort.
  • Massage: I learned in college the power of human ‘touch’ and all that it can do for us mentally, emotionally, and physically. It’s safe to say we all crave human touch….. when we are sad, a hug feels good. Simply holding someone’s hand can bring calmness and inner peace. You’ve heard of ‘angry sex’ after an argument or intimacy when feeling vulnerable.  It’s another example of an endorphin release! Endorphin release is usually caused by physical activity, like exercise, or touch, like massage.

Develop the part of your brain that controls emotions and pleasure. Retrain your brain for success!!!! Continuing to allow yourself to seek comfort in food is in no way, shape, or form healthy and we all know it. And, I’ve just educated you on why it’s unhealthy (creates disease) and how you can fight against it with many options. It’s going to happen….. I will grab a handful of Peanut Butter M&M’s at some point in the future when stressed……… but the point is to recognize what is happening to your body and retrain it to find that ‘feel good chemical release’ from another source than processed foods. Telling yourself you’ll just munch on carrots vs. a donut won’t do the trick. Your brain is needing the sugar and fat from the donut, and honestly, a carrot isn’t going to fulfill your brain. Recognize this and be ready with more options to quiet the brain.

187743878185781056_3kP4SblL_b** Recap: reaching for a sleeve of Red Velvet Oreos during the afternoon work session may seem to be a ‘craving’…..but really it’s your brain trying to seek pleasure because it doesn’t know how to handle the stress and chemical release. Not only is it trying to seek pleasure, but it’s also releasing Cortisol (creating inflammation in the body) and Insulin (fat storage) and over a long period of time, constant cortisol released will cause weight gain, disease, and unhappiness.  Instead… close your eyes and focus on your breathing. Take a walk around the office.  Listen to music.  Sit next to the window and get some sun on your face.  Make your co-worker tell you a funny joke. (Tip:  Not all co-workers are funny, so seek out the ones that honestly make you smile.)

With practice and mindfulness…. you’ll break those food addictions soon because you’ll be breaking what is CAUSING them.  The brain!!!

happy life close upIf you would like more information or to ‘pick my brain’ on this topic or others, please contact me at Bashford.Lisa@yahoo.com.
I would love to set up a time to meet with you, your company, your sports team, or any group of people to teach them more about a healthy lifestyle, food addictions, food for sports performance, and changing the body’s shape in a healthy manner.
Visit my website to see what’s on sale this month regarding home workouts & to learn more about me! (Lisa Bashford)
www.YourFitness-411.com

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

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I think it’s time you learn a little more about my personal journey so that you can understand how I got to where I am today.
Lisa's phone July 2014. Adult family night and beforeafter pics 184 

I was a very active high school athlete.  Back then, there were no ‘travel teams’ and coaches actually wanted you to participate in different sports to stay active (I still believe this is a good thing and am disappointed when children are told to focus on 1 sport at too young of an age).  Don’t get me wrong…I understand in today’s world the importance of honing in on a sport and becoming good at it in order to make HS teams.  I came from a small Ohio town where there were only about 10-15 girls trying out for the teams….so the chance of making it was fairly high.  
I played volleyball, basketball, and softball.  I was the starting setter for my Volleyball team (very successful team: State Champions 1992 and returned to state but lost 2004), starting varsity pitcher for the softball team all 4 years of HS, and a forward in basketball.  I am still very active in Volleyball and have been playing for almost 26 years!  I now play on co-ed indoor leagues even though it takes me longer to get off the floor after a dive.  😛
HS volleyballAfter high school, attended the University of Cincinnati and graduated as a Physical Therapist Assistant.  I worked in Cincinnati, Ohio with TriHealth Pavilion who treated some of the Cincinnati Reds players.
It was the best job ever!  (I was too young to realize that at the time).  

I continued to stay very active and enjoyed my workouts.  I’ve always had a ‘gymnast’ build and have learned to love it.  I had a very good core region and once again…. Didn’t appreciate it in my 20’s! 

At the age of 29, I became a Mom.  My baby boy surprised me and decided to enter the world at 32 weeks (2 months early) and he lived in the NICU for 5 weeks.  During those 5 weeks, I emotionally and physically went to hell.  I sat by his ‘glass box’ staring at him for 5 weeks, watching the monitors and praying I would get to plan many birthday parties for him. He gave us many scares during those 5 weeks and the following couple of years were rough with him being ill often.
nicu jake and me
I rarely went home unless it was to sleep during the time he was in the NICU. I partially dislocated my hip during those 5 weeks and was on crutches. I was having an awful time.  I drove past a Zestos ice cream shop going to and from the hospital and fell in love with their black raspberry smoothie.  That ended up being a big mistake.  I justified it because it seemed ‘healthier’ than other options at the time and I wasn’t eating normal food patterns.  I came home after being in the hospital all day and ate whatever I could…. I was a train wreck, but kept telling myself I was ‘fine’ and could handle it, when I should have leaned on others for support. 
Jacob came home from the hospital and within 1 week I was very ill with vertigo.  That is when I Iost the hearing in my left ear for reasons the doctors cannot explain.  I went through numerous tests to rule out brain tumors and such, and more doctor appointment trying to fix the problem.  Seven cortisone shots in my ear drum later and no significant changes. 
To this day, my hearing continues to decrease and I wear a hearing aid in my left ear. 

Over the next couple of years I tried to lose weight but never got back to my 125-130lbs. in which I loved my body.  I then suffered 2 miscarriages and the last one was diagnosed as a ‘partial molar pregnancy’ (http://www.webmd.com/baby/tc/molar-pregnancy-topic-overview) and I miscarried at 12 weeks.  Once again…. Emotional overload.  Losing a child is the most pain I can ever imagine.  What do we do in times of emotional stress?  We turn to food.  So, there I was…. With more pregnancy weight on top of the 8-10 lbs. I didn’t lose from the first pregnancy.  To top it off, my 2.5 year old son had a minor heart surgery to repair a structure.  AAhhh!!!  Six months after my second miscarriage, I was cleared to get pregnant again and so I did.  Lydia was born at 38 weeks and a healthy baby girl!! 
Pretty Lydia
A few months after her birth, my sister in law told me she was going to run a 5K.  I had thought about doing that also, but 3.1 miles seemed like a forever distance.  I’m competitive and decided I could run it too, so I trained for about 10 weeks and ran my first race.  I crossed the finish line at 34 minutes and my sister in law beat me…… did I mention she was pregnant?  Yep, a pregnant woman beat me!!!  That fueled my fire and here I am 6+ years later having ran 5 half marathons, 2 full marathons, and bunch of 5K & 10K races.  I also was on a team of 12 for a Ragnar race which ran from Miami, FL to Key West in February.  I LOVED it and am running an ULTRA Ragnar race (team of 6) this fall in Vegas.

Ragnar team at finish line
Let me backtrack….. After that first 5K I decided to get fit.  I was getting very short of breath with the running, so I went to the doctor.   I was diagnosed with Asthma and EIB (Exercise Induced Bronchospams).  I got treatment and my running became easier.

 newspaper article on me

I saw a ‘Slim in 6’ infomercial while unloading the dishwasher one day and I decided to call and order it.  I got bored with that after 4 weeks  and needed more.  My friend was a Team Beachbody coach and so I purchased P90X from her website.  A few weeks later, I bought Shakeology in an effort to speed up my results and for nutrition reasons.  I completed the program and my speed increased and I was down 12lbs.  After 2 months of debating & praying, I became a Team Beachbody coach in October 2010.  I purchased the Insanity program with my discount and completed it, which helped me to build a strong lower body base and drop another few pounds.  Not knowing what to do after that…. I repeated the Insanity program again. 

People took notice of my results and started purchasing the programs from me and that fueled my fire to be more than just a Team Beachbody coach but to actually train people.  I started my own little company called “YourFitness-411.” I wanted a company that would allow me to focus on providing others with fitness information (411) that could help them without feeling as though I was only interested in ‘selling’ them a product.  True coaching is so much more than helping them with the products!!  Accountability and support are key to success and I knew I needed to offer that. Even with all my current clients, I still pride myself on the fact that I offer personalized assistance for people who come to me wanting help. 
By the way…. I now own 15 of the Team Beachbody home programs!  #AddictedtoHomeExercise
cropped-logo411.jpg one star diamond lisa pic
With my therapy knowledge, I was doing well, but we all know that food is the #1 problem, so I decided to get a nutrition education too.  After MANY research papers and chapters studying, I passed my test and became an ISSA Specialist in Sports Nutrition in early 2013.  I have now mentored many challenge groups and personally assist many towards weight loss and muscle building.  I was also quoted in the “Max Sports &Fitness” – May 2014 issue regarding supplements for the athlete!  I’ve helped people lose hundreds of pounds over the past 4 years and am very proud of my growing team of Team Beachbody coaches and their success not only regarding their own body, but also creating income. 

Over these years, I have also written an essay on my life with EIB which I submitted to a competition and it made it to the top 10 in the country!!  I almost won a dinner with my favorite athlete, Apollo Ohno, but I fell short on votes.  Sigh….
I am proud to say that my work as a fitness coach has introduced me to people all over the world & I’ve built some amazing friendships.  I am the coach for Shinedown’s drummer, Barry Kerch, and got to meet him backstage at a concert and hug the entire band!  I still check in with him from time to time and am very proud of the band’s accomplishments.  They used the Insanity program and it literally saved the lead singer’s life. 
barry's tweetsbarry kerch and me~
I still have about 10 lbs. I want to lose and I will.  However, more importantly, I am a Mom who is leading by example for her kids.  My kiddos know what a protein/carb/fat is and they are learning when to eat what to help them feel better during the day.  I’m giving them information that they will use forever!!  And….memories!  They were able to watch me cross the line of my second marathon in Columbus, Ohio and I was overjoyed at seeing them post-race.  They spent 5 hours chasing me around that course and were amazing troopers! 

I’m thankful that I have the opportunity to affect lives in a positive manner and create opportunities for others.  Thank you for believing in me and trusting me with your success!!  Now…. Go make your own story!  I can’t wait to hear it!  (I only hope you’ll allow me to be a part of your journey!)  
love followers
Please feel free to contact me at Bashford.Lisa@yahoo.com if you would like to discuss your fitness options or would like the supportive community of me and my team.  
You can also find me on all social media outlets listed on my webiste:  YourFitness-411.com

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

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

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

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

Details:
Day1:

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

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

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

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

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

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

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

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

Are you saying ‘fat is beautiful’ because you can’t find the key to losing it?

/ YourFitness-411 / 2 Comments

I’ve been seeing a LOT of social media posts on how we should ‘accept our bodies’ and not worry about wrinkles, losing weight, sagging skin, etc.  I’m calling it BS.  Yep, I said it…… BS.  It’s the excuses people are saying to themselves to help themselves deal with the fact that fighting for their own health is sometimes difficult, frustrating, exhausting, and not everyone can do it.  “I’ve tried to lose weight, but I can’t …. so I’ll just love my body and say ‘fat is beautiful!”

Let me clarify — I believe in aging gracefully.  Yet, I still color my hair, put makeup on, use wrinkle cream at night, stay up with trends, and wear supportive bras. I will age.  We all will and we are!  Whether you want to or not…. it’s going to happen. Honestly, many people grow more attractive as they age!  Accepting that your skin will lose elasticity, gravity will take over, and a few pounds will creep on is fantastic and I applaud people who accept it!!  (Smile lines and crows feet show a happy life, right?)  So, if that’s what all those social media rants are in referring too…. I agree!  If it’s referring to people who have suffered the pain of losing a limb, burned skin, scars from trauma, scars from removal of cancer….. I applaud those people too and those are battle wounds that you have earned!!
But, they aren’t.

Many of them are referring to weight.  Saying that you accept being 50+ lbs over weight (And mind you, some of these are people that are morbidly obese)….. is NOT OK.  We ALL struggle with our bodies – it could be extra skin around our belly buttons, the stretch marks from pregnancies, a flat butt, saggy arms, bird legs, or big belly.  But, sagging skin, stretch marks, wrinkles…. they aren’t going to effect our life expectancy.  Weight problems WILL!!
Would you click the ‘like’ button if someone posted “My extra fat is causing me to have diabetes and I’m getting my foot amputated next week!  Yeah Me!”  Would you think “good for them!  It’s great that they accepted their extra pounds!”  ?????
That’s kinda what’s happening.
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People are ranting in these posts that today’s world is consumed with being ‘fit’ and losing weight.  That there are people all over social media and infomercials ‘fat shaming’ others or constantly promoting weight loss programs.  Well, maybe if 1 out of every 3 people weren’t overweight, then you wouldn’t see all that!  It wouldn’t be in our faces all the time!  Maybe if childhood obesity wasn’t at an all time high and people didn’t care… you wouldn’t see it all the time.  Children are getting illnesses and disease that they should NOT be getting because of weight issues!  Can you imagine a world where most people were a healthy ‘average’ weight and actually took care of their hearts vs. enable others and accept an early death?

Breast cancer awareness is everywhere too – clothing, tv, social media, etc.  WHY?  Because it’s killing us and being proactive saves lives!  Do you hear people complaining about that??  (Shaking your head no?)  Yet, there are complaints when the disease is in another form such as ‘fat.’   I just don’t understand.

I am NOT saying people need to have hard bodies and be a size 2.  I am NOT saying that everyone needs to eat clean 100% and fit into skinny jeans.  I am NOT saying that magazines need to have thin models and 6-pack abs on their pages.  A few pounds overweight is one thing and it’s natural because our weight fluctuates, and I find no problems with that.  I find NO PROBLEM with people who are overweight and trying to live healthier lifestyle!  Many of my friends fit into that category and I myself should lose 8-10 more pounds!  I’ve been on prednisone many times and gained the weight… but I’ve NEVER accepted it.  I’ve worked very hard to take it off each time I’ve finished that round of treatment.

A friend recently told me “It’s okay to love yourself even though you may not be happy with your body” and I 100% agree because I am one of those people.  Loving yourself and loving your body are not synonymous.  She also said, “You don’t have to hate yourself as a person to admit that you dislike your body (or parts of it) and want to change it.”    Once again… I agree.  I’m thankful to have amazing friends and that we can have discussions like this without losing a friendship.

I am growing fatigued with the notion of folks who say, “I can’t lose weight, I’ve tried everything, so I’ve just learned to accept it.” That’s not learning to accept it because I guarantee you don’t think it’s beautiful when your doctor tells you he won’t replace your knee until you lose weight.  Or, when the nurse is helping you roll side to side in a hospital bed to clean between the skin folds to prevent skin breakdown and infection.  What you are ‘accepting’ is that you haven’t figured out what will unlock your body and create weight loss.  There is a key for each of us!  It may take many times of turning the lock to see which key fits, but there is one out there!  I know it gets depressing, frustrating, annoying,& maddening.  I myself have experienced it and have been on the journey with my clients.  I’m FULLY aware of that side of weight loss.  But, when it happens and you find even a little success…. it’s joyful.  Pure joy to calculate the inches that have been lost and to see your ‘before’ picture compared to the current one!!  And that joy makes it worthwhile.

 Accept things that you cannot change….. find the courage to change the things you can…… and the wisdom to know the difference.

That Serenity prayer holds true for all things in life.  The problem is…. many people can’t find the wisdom to know when to accept a healthy weight and when to fight for better.   You do NOT need to fight the battle alone.  As you know.. there are plenty of us on social media that will help you fight that battle.  Be Better.  Do Good.  Pay it forward.  Lead by example.

YOU are in control of Your Fitness!  Let’s do something about it.
Be true to who you are – but ‘fat’ isn’t who someone ‘is.’  It’s tissue inside a body which comes and goes. Let it Go! (Did you really not expect a FROZEN reference in this blog?)  🙂

www.YourFitness-411.com

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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

Healthy Weight Loss Strategy

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eat clean, train dirty

Dieting.  Such a happy word!!  Cross that out….. Ugh….. doesn’t that word put a bad taste in your mouth right away??  Are you thinking ‘broccoli & fish’ for every meal?  I hate that word with a passion.
However, it’s the best word to describe changing your eating habits and it gets a bad rep thanks to fad diets.

Dieting to lose weight evokes a strong counteraction by the body to conserve energy.  When you start a diet, one of the means to weight loss involves eating fewer calories.  This acts as an alarm & signals the body t prepare for a future starvation state, something your body is extremely efficient at protecting against.  You will read some articles that contradict this thought process….. but I firmly believe it.

To counter the decrease in calorie intake & keep you alive, the body conserves energy by slowing down the resting metabolic rate or number in which your body burns calories throughout the day.  A slower metabolic rate results in fewer calories burned than normal, which conserved energy but also may allow more fat to be stored.  A drop in metabolic rate is one of the toughest obstacles for dieters to overcome.  Check out what happens… this may have happened to you:

  • > Start a diet & eat fewer calories.
    > Lose a little weight… or maybe a lot pending your starting size.
    > The body starts to signal starvation & the metabolic rate slows and fewer calories are burned.
    > Energy is conserved and you don’t have the energy to power through a workout, maybe get tired more quickly, grumpy, and the body starts conserving fat.
    >  You gain some weight back.  OR….. eat normal for a couple of days and the # on the scale jumps up.

What does the body start to use for energy when starved?  PROTEIN.  What’s protein?  MUSCLE.  What burns more calories at rest in the body?  MUSCLE.  Do you want the body to burn muscle?  NOOOOOOO!!!!! Here are some tips to fight against a slower metabolic rate and preserve muscle.  Many ‘body builders’ have an uncanny way of building muscle & losing fat.  Through my Sports Nutrition course, I’ve learned that Body Builders have some of the BEST diets and discipline over other athletes/people.  Yes… they workout hard & hit the weights hard with little cardio…. more than likely they are doing explosive cardio vs. long sustained sweat sessions.
But…their ‘diets’ are spot on in regards to carbs/proteins/healthy fats.  Maybe we should make an effort to mimic more of their food plans than sprinkling magic dust on our food for weight loss.
Here’s some strategies they use that are very effective.

  • Eat more protein.  Add a lean protein-source to each meal/snack.  Think: non-animal protein.  (beans, nuts, vegetarian burger, cottage cheese, cheese, milk, Greek yogurt, protein bars, protein shakes).
  • Drink a protein shake in the afternoon between lunch and dinner…. which is usually the second longest fast of the day after sleeping.  (Shakeology is NOT marketed as a ‘protein shake’ but with 16+ grams of protein, pre/pro-biotics, digestive enzymes, and superfoods….. it makes a great snack and gives you energy to power through the afternoon.)
  • Add resistive/strength training to your workout!!!!  Not sure how to do this or want a program to do at home?  Contact me at: Bashford.Lisa@yahoo.com

Don’t forget……. Muscles is a GREAT weapon in the fight to lose weight.  Don’t skimp on that part of your workout and don’t be a ‘cardio queen’ everyday!!  No sense in being hungry and running on a treadmill for an hour to lose weight when you don’t have to!  And… it doesn’t work anyways!!
Not wanting to leave the house on cold mornings & go to the gym?  Get an amazing workout at home…. I do every day!  Check out your options at www.beachbodycoach.com/LisaBashford

Lisa S. Bashford
Certified Specialist in Sports Nutrition
Owner of YourFitness-411.com

Yes… your story is important. Are you adding more chapters?

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WOW.  That’s all I can say through some very leaky eyes this afternoon.

My “Naughty Folks Eat Clean” Holiday accountability group started this week. 

We are on Day 2 and people are breaking out of their comfort zone & posting their heartfelt ‘journey/story.’   I NEVER get tired of reading how people gained the weight and how they are ready to take control of their body & fight for a better lifestyle.  It chokes me up every time.  It takes a real ‘vulnerability’ to confess that you didn’t take care of yourself, or that you were raised with parents who didn’t know how to teach you about food or help you to stay active.
My mission through my company is to not only help people lose weight through a personal support system so they feel safe & trust me…….. but also to educate folks so they can pass that information (411) onto others.  People helping People. 
As I told the group…. your story inspires others even when you don’t think it possibly could.  You NEVER know when that person who is ready to quit or having a REALLY low self esteem day may come across your story & they relate to you, making the sun shine in their world again.  Knowing there are others like yourself is key to success.  No one wants to feel alone…. and no one thrives when alone.  We all need the support of someone…  just a kind smile, an ear to listen, or someone to give you a high five when you conquered even the smallest of goals.  It’s ok if those things happen through cyber communities…… sometimes, it’s better. 
If you have a story to share…… share it with me.   
Your stories help me to relate to people in your situation and ultimately help me to coach others more effectively.  YourFitness-411 is about YOUR FITNESS and providing you with the 411 (Information) to achieve your goals and be a happier/healthier YOU. 
Bring happy tears to my eyes…. because when you share your story, you are embracing the past, letting it go, learning from it, and ready to move forward…….. to make a new story.  That’s beautiful to me. EYES WIDE OPEN…. & keep moving forward.  Keep adding more chapters to your story (journey)  = I know you want that ‘happy ending.’
Please say ‘HELLO’ to me on my facebook fan page!! 

I’d LOVE to know you are reading my blogs and taking a little somethin’ away from them.  I don’t like talking to myself!  🙂

“Small changes = big results”  – Allow me to help you…. lose weight, achieve a fitness goal, get stronger, or simply maintain your current body. 

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)