weight-loss

OBESITY – such an ugly word.

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

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

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

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

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

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

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

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

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

A little “Zig-Zag Method,” anyone??

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

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

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

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

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

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

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

Gettin’ Fit & Fiesty

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I’ve been wanting to blog for a couple of weeks now.  But, it always seems to be the last thing on my list of 20 ‘to-do’ things every day.  I’m always too tired by the time I get to it! 
*  Spend time w/ kids = Check
*  Workout = Check
*  Errands (mail out samples, bracelets, grocery, dog’s nails clipped, etc.) = Check
*  Laundry and Vacuum = Check
*  Answer emails & do a little marketing on Twitter, Facebook, and Instagram = Check

You get the idea.  Tonight is different. I completed a 9pm – 3 mile jog after a stressful day (which included a flat tire at the ball park).  It was refreshing.  NEVER did I EVER think that I would say a 3 mile jog was refreshing!  Running is my time to reflect, talk to God, think about problems/find solutions, and remind myself of my personal goals and what brings me satisfaction.  Helping others to their goals makes me internally satisfied.  I want to beat the trend of obesity!!  (such an ugly word!)  But, I can only do it with a few souls at a time.  The BEST way I can help more people at once is by creating a team of people like myself and through them, we can help many more folks.  So, I have a nice little team of like-minded people on my Beachbody team under the “YourFitness-411” umbrella.  Some are there for the discount only, yet others are wanting to grow a biz and help others too.  I’m proud of all of them, because in each person’s own way, they are beating the trend of obesity!  I try to work personally with many of them to help them succeed with their health/fitness and to make extra money.  It can be difficult at times, but everyone knows someone who could lose a few pounds, and Beachbody offers tried and true successful programs, and being able to recommend a program that suits someone’s lifestyle & taste, then watching them succeed is truly gratifying.  My coaches (teammates) come from all over the country and have all kinds of different backgrounds.  Some are athletes, others are not.  Some have established careers, and others are getting educated.  I have people who have met their weight loss goals, and others who are just beginning.  Some have been my friend for years, run marathons, have injuries, are parents, new brides, bravely starting new careers, or even in the “INSANITY” workout infomercial!  We build one relationship at a time to help others.  I am proud of each of them. 
I wanted to share Tera’s story.  She’s been on my team for a while now, and I’ve seen her struggle in business and personal life, live in pain, raise a son, and yet through it all she smiles and has a passion to help others.  She’s honest and ready to teach others her strategies and bring them aboard our team! 

This is HER story, in HER words……

My story started a couple of years ago. I can’t remember exactly why, but I wanted to start running and to lose a few pounds. My sister told me about Lisa Parrish Bashford being a Beachbody coach, and since I knew who she was since she went to my high school, I decided to talk to her about it. Let me just say that Lisa rocks! She doesn’t just rock, but she IS my rock. I know this isn’t supposed to be about Lisa, but without her I honestly wouldn’t be where I am. Ok…back to my story. I had neck surgery 2 1/2 years ago, and was having trouble recovering those muscles in my neck/shoulder area.  I started with PT…but that wasn’t helping on its own, and I ran out of cash to pay for more.  I then found an awesome Chiropractor, who finally got me on my way to less pain.  Once I started talking to Lisa, I learned much more about strengthening my shoulder/neck muscles, and along with my Chiropractic treatments I started to feel human again.  I still have some pain, but I don’t let that stop me because I know now that the stronger I can make those little muscles in my shoulder/neck area, the better I’ll feel. 🙂   Then, Lisa told me about Shakeology and I wanted to try it, but couldn’t make myself pay that much money. I’m a single Mom, and extra money is hard to come by. So, when Lisa said she was having a 7 day Shakeology challenge I couldn’t pass that up. I absolutely LOVED Shakeology! I decided I had to find a way to get it each month. I adjusted my budget and the rest is history. I can’t live without it now! I continued joining Lisa’s challenge groups to keep myself on track. Then, last February I decided to save a little cash by joining up as a coach.  Now I just can only hope to inspire and help as many people as my own coach does.  We are all part of a great team, and a great company. It’s win-win all the way!!

Tera pretty picTo join Tera’s team or simply learn more about her, visit her Facebook page called “Gettin fit and feisty” at http://www.facebook.com/TeraShull24        She’s an amazing coach & leader.  Allow her to help you too!  Experience is the best teacher. 🙂

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

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

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

Do you need a VISION for 2013?

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

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

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

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

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

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

Find an accountability partner. 

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

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

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

Print

…like PB & Jelly.

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PB Jelly
I was ill last week and had a hard time keeping much food down.  When I did get hungry, I found myself making a PB & Jelly sandwich.  It tasted wonderful and made me start to think about what a perfect combo it is.

When you think of a PB & Jelly sandwich, what’s the first thing that comes to mind?  For me, it’s the memory of being a kid and swimming at my Aunt or Grandma’s pond on a hot summer day.  After a couple of hours of swimming, we would come home and eat PB & Jelly sandwiches.  To this day, after swimming, I crave one of those gooey sandwiches on super soft bread.

PB & Jelly is a perfect combo.  The nutty, pasty goodness of creamy PB with the sweet, cold fruit spread on soft bread.  It’s a childhood staple (before all the PB allergies emerged).  It’s so good, that it’s even used in language as a reference to 2 things perfectly fitting together ‘…like PB & Jelly.’ 

This is exactly how Nutrition & Exercise fit together also.  They blend perfectly with one another to create a strong, healthy body inside and out.  Think about it….not only are they both very important in a weight loss program, but in life in general.

Proper food choices are essential for our health – fighting against illness, disease, fatigue, emotions, weight gain, etc.  We need food to survive!  The food choices we make each day are a continuing choice.  Exercise is a 1x/day choice.  Therefore,  food choice makes up a lot of our daily decision-making.

If you only focus on your food choices, you will lose weight.  There’s no doubt about it.  Typically, if you lose significant weight, you will notice loose skin and find yourself wanting to be more active now that you actually can without all that weight!  This is where exercise comes into play.  It tones musculature and cont. to push the body through plateaus.

Exercise aids in prevention of injury, illness, mood swings, joint pain, and fatigue too!  It also helps with weight loss and changing the body composition from flabby to firm and sexy.  A nice little bicep/triceps combo is sexy….and shows the effort that a person has put into their own body…which leads to pride.

But, neither of these is as effective alone as they are together.  Nutrition and Exercise work so incredibly well together!

If you exercise often, but fill your body with junk, then your body is going to perform poorly, muscle soreness will hang on longer than typical (longer recovery post exercise), weight loss/toning will not be as rapid as it could be, and you won’t reap the benefits of exercise.  And, let’s be real…..if you are putting forth the effort of exercise, you want to see the results!!!  Nutrition fuels your workouts.

Often, my workout quality is related to what I have eaten recently.  Fill your body with junk, and it’s going to perform like junk.  Pre and post exercise nutrition is a whole other topic, but to be discussed another time.

So, just as PB & Jelly are perfectly matched for one another, the same can be said for Nutrition and Exercise.  They are each other’s perfect mate and complement one another creating a yummy goodness…..whether it’s a childhood memory, a tasteful treat, pride, or eye candy!

(Notice I never used the word, ’diet.’ I really dislike that word.  It has negative connotations associated with it and to me, ‘diet’ is temporary, but proper ‘nutrition’ is a lifestyle.)

Here’s an article on this topic.  Just more info!  🙂

http://www.livestrong.com/article/451983-the-importance-of-exercise-nutrition/

Nutrition + Exercise = Success.

PB + Jelly = A childhood memory for me. 🙂

Together…we are Better!

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With any weight-loss goal, as many of you know, the biggest hurdle is KEEPING IT OFF!

I was doing great and only a few pounds away from my weight loss goal a few months ago.  Then, the holidays came and I was put on Prednisone because of an ulcerative colitis flare-up.  ** NO FUN!  **  This drug is a steroid which causes weight gain no matter how healthy you eat.  It’s water weight and I really dislike what it does to my body.  Well, pending on how long you are on it, it takes just that long for your body to return to normal weight.  I am just now getting back to ‘normal’ weight, but have gained a few pounds.  So, I am working hard to get it back off and hit that GOAL!  I’m on a mission and it’s gonna happen.  There is NO OTHER OPTION!  🙂 I’m only a couple pounds away from that point a few months ago.  Whew!!

I am saying this because it’s not only my battle now, but I also owe it to you to succeed. I’m an ordinary girl with an extraordinary fitness goal that I was so close to accomplishing, then it was taken out of my hands. But, I am healed now and ready to finally hit that goal!  The more followers/friends I have, the more empowered I feel.  The more I can teach you about health and fitness, the stronger the desire in me becomes to finally be able to post….ACCOMPLISHED!!!!  And to NEVER look back again!

I know how good it feels to be self confident in any article of clothing I put on my body.  I know the increased energy, the better sleep, and the toned muscles are worthwhile.  I LOVE the ‘strong’ look to the female body.  Anyone can be ‘skinny’ but it takes work to see muscle definition!!!  Serious work!  I LOVE pushing my body to the point where I think I cannot go one more .10 mile and then I run another 1/2 mile….that pride is fun!

While running the marathon, a little girl held a sign that said, “Pain is temporary, Pride is forever.”  🙂  That pushed me through.  (Surely, there will be a future blog with that as the title)!

We are all human.  We overeat, crave sweets, get lazy, fall into bad habits,think we need soda, etc.  But those of us who are strong can pick ourselves up and continue onward on this journey!  Join me, as I regain the sense of accomplishment and push forward towards my goal   There are some stubborn pounds ahead of me and having you along for the ride, in support of my progress, IS making me work a hell of a lot harder.  Let’s keep this ball rolling, and together, experience the good, bad, and the ugly… until the very last pound has been shed.  TOGETHER….WE ARE BETTER!

Please follow me on facebook at http://www.facebook.com/YourFitnessInfo and let’s help push one another across the finish line.  ❤