workout

Don’t say ‘farewell’ to cupcakes… Wait, what?

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Seriously?? I open my email to find this message.

email seriously

I had to read it a couple times and allow it to whirl in my brain for a bit before deciding that it pisses me off.  Is ‘slenderer’ even a word?? Don’t give up cupcakes?? Because they are a superfood that creates a better body right?? (Note sarcasm.)  An occasional cupcake is fine but if you are eating them so much that you must ‘give them up’ then that tells me you need a complete overhaul and to pick your train wreck of a self-up off the floor and throw away the empty cupcake wrappers too.   

Why would you NOT give up cupcakes?  They make your body feel like junk and are only good for the tastebuds.  That ‘goodness’ only lasts a few seconds before you swallow it and then allow it to jack up the rest of your body. 

Moving on….if a product ‘guarantees’ that you will lose weight while eating simple carbs and not exercises then guess what……. You are probably going to need a lot of toilet paper because it’s going to clean you out.  And that, my friends……. Is not a healthy ‘cleanse.’ Not to mention you will gain it back.  It’s not changing your bad habits, teaching you to eat well, helping you to learn more about your body and the cravings, or promoting healthy digestion. Now, as nutritionist, I can go on and on about how poor eating leads to diabetes, amputations, heart disease, poor morale, bullying, depression, GI issues, brittle bones, decreased rate of healing, and much much more….. But we will save that for another blog. 

 

Wtf does “disgusting hours in the gym” mean?? My mind can’t even comprehend those words all put together. All gyms I have been in are pretty pleasing to the eyes, but I assume they are talking about sweat and exercise.  Exercise is crazy amazing for your body and brain.  I LOVE to sweat (especially if it’s a hair washing day) and I feel powerful, sexy, determined, and unstoppable when I have a hard workout.  BOOM!

Lisa's phone July 2014. Adult family night and beforeafter pics 216

I need a Xanax just to calm down from all that nonsense talk. 

  • Aching muscles are proof you are changing them and had a good workout. 
  • You shouldn’t be having hunger cramps if you are eat well. You can eat a LOT of food when you make wise choices.   What is a hunger cramp anyways?  I thought it was called ‘hunger pains.’
  • Everyone knows that exercise and better foods aid in sleeping!! Cupcakes and all that sugar cause poor sleep, but hey…… go ahead and eat it according to this email. 
  • I don’t know about you, but I eat all my favorite dishes because they taste amazing!!! Since when was a steak, baked sweet potato with cinnamon and pumpkin pie spice seasoning, fresh green beans, and a no cook PB cookie a bad meal? (Maybe you aren’t sleeping well because your body doesn’t like you ‘favorite’ dishes and it’s causing nightmares).
  • “Get hotter wisely and effortlessly” – WHAT?? The chemical shit storm that this email is promoting is not wise.  Not to mention, are they saying that you are only ‘hot’ if you are a size 2??  I was always taught that nothing is worth it if you don’t work for it.  And, I teach my clients that the journey is the best teacher.  You learn a lot about your mind/body/soul on the journey.                                                                                                                         This is the problem with society….. too many people have no idea how good their body could actually feel and how easy it is to lose those unwanted pounds because they keep eating chemicals and making lazy food choices.  Instead…people just want the easy way out with a product that will eventually ruin them.  Guess what?  Skinny people can be unhealthy too!!  You need to fix the problem from the inside out. 
    Seriously…… don’t waste your hard earned money on something like this.  Spend it on products that you can use over and over again and encourage wellness along with a support system from others like you who have been there/done that.  I don’t care what you choose to do…….whether it’s going to the gym, attending fitness classes, get a home workout program from me, or lace your shoes and hit the pavement.  Just do SOMETHING!

Take care of your belly with good food and stop the notion that healthy food tastes bland.  Learn to love spices/seasoning and get creative in the kitchen!!  The possibilities are endless!!  
Easy food rule I teach:  IF your Great Great Grandmother wouldn’t recognize the items on your plate….. you shouldn’t be eating it.  She wouldn’t recognize the chemical shit storm on many plates…. I guarantee. 

If you need genuine assistance and a healthy outlook on weightloss /building muscle……. I can teach you how to get started and push you to success.  Contact me at any time!!  Bashford.Lisa@yahoo.com.  

 

You can follow the sassy fitness coach, Lisa, with YourFitness-411 on social media via Facebook or Instagram.  (Click on those highlighted words to be directly connected to her social media pages. 

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

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!!  

www.YourFitness-411.com
www.facebook.com/YourFitnessInfo

Peanut Butter Coconut Granola

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PB Coconut granola

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

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

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

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

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

Back to the Basics Never hurt Anyone! – Strengthening w/ free weights 411

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Strength train!  Build Muscle!  Muscle burns more calories than fat! Yadda Yadda….you all have heard this before. You know what it means, but do you know how to do it? Do you know where to begin? Most don’t….so here’s the 411 on the basics of muscle-building.

I do not like the machines at the gym. (My opinion!) They work 1-2 muscles at a time in one direction. I don’t have time for that. I need to be able to work many muscles at one time and get on with my day. I also like to work them in functional patterns and movements which I use on a daily basis. Free weights allow that. For beginners, I recommend getting some free weights. Start w/ 5 lbs. It’s not a bad idea to get some 7-10 pounders too. The exercises should be done slowly so that your muscle is carrying you through the movement, not the momentum carrying you through. Do reps of 8-12. The last 3 of each should be difficult. If it’s not…increase the weight or go up to 15 reps. Repeat the exercise & reps 2-3 rounds. Do not compensate with other muscles….keep the rest of the body still (this uses core strength) and there are always ways to make the exercise harder. =) That’s what therapists do to patients…..always make it more difficult to showing progress! Stay within your pain-free range of motion with all exercises.
You can also do these without free weights too, or use objects around the house as weights.
I will give you 3 exercises for your butt and thighs to start. Back to the basics. It never hurts to re-examine basic form.  Stay tuned for more exercises!

SQUATS: free weight in each hand. Stand about 1-2 feet in-front of the couch. Slowly bend knees, and stick butt out until butt touches couch and then stand up. Having knee pain? Don’t go so deep. Important facts: to avoid future knee pain, keep knees behind toes at all times! Weight should be through heels. Do not allow knees to lean towards each other!! Keep knees apart and it works the butt more.

LUNGES: Free weight in each hand. Stand w/ feet shoulder width apart and take a LARGE step forward w/ one leg. Slowly bring pelvis straight down towards floor keeping back straight. Slowly raise up. This is a balance exercise also. No need to go lower than 90 degrees of knee flexion (bending) for knees. Weight should be on front heel and back toes. As with the squats, if it hurts, don’t go so deep. Stay within your pain-free range of motion.

DIAGONAL: stand feet shoulder width apart. Put a weight by your left foot. Without moving your feet, tighten your core and slowly squat down and pick up the weight with both hands and act as though you are going to transfer it to a shelf above your head on the right side of your body. Return weight to left foot. Your feet should not move, this is an overall strengthener into a PNF (diagonal) pattern. Do 8-12 reps and repeat on the other side. You will want a heavier weight for this exercise.

Remember….going until the muscle fatigues is key!! Then, eat protein post workout to supply muscles with the ability to heal faster so you are ready for tomorrow’s workout.

If you are looking for ways to advance these exercises, contact me on facebook at www.facebook.com/YourFitnessInfo or my website at http://www.YourFitness-411.com.

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Do you need a VISION for 2013?

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

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

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

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

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

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

Find an accountability partner. 

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

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

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

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Life is Busy….

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Life is Busy….is that an understatement or what?!  I have 2 children (ages 7 & 4), and between baseball practice/games, working as a physical therapist assistant, playing league Volleyball, answering health/fitness emails, maintaining a business facebook page, marketing, the kid’s school VIP weeks, and various other appointments, I can barely wrap my mind around what to make for dinner and continuously stare at the laundry that needs folding.  However, I still manage to get a daily workout in….whether it’s once the kids go to bed or sometime throughout the day.  The kids know that when it’s Mommy’s time to workout, they must keep busy.  I don’t care if they are in the basement with me playing….they just need to try and not interrupt.  I need at least 30 minutes and if they are having a good day….I get 45-60 minutes. Working out is as much of a mental release for me as a physical one.  I am a much better Mommy and more fun when I get my workout in for the day.  I realize this and let go of the ‘guilt’ of working out a long time ago.  My kids are learning the importance of exercise….and it’s need in their lives along with mine.  I can hear it now as they talk to their kids….”Your Grandma used to always workout!”  Ha Ha!

But, I was chatting with my cousin the other day and she said, “Working 60+ hours and putting the finishing touches on my upcoming wedding is really stressing me out.”  She needed to be up at 5:15 the next morning for work.  Her statement got my mind racing.  You see, I work a PRN status.  This means, that the company I am employed with contacts me and asks me if I am able to work that day or the next.  They can call at any time and I can say “YES” or “NO.”  I like to say “YES” but that can be difficult due to having to find a sitter at the  last minute.  Therefore….it’s easy for me as a health/fitness coach to say, “A workout is only 30-60 minutes/day and you should be able to get that in!!”  After chatting with Audrey and really thinking about it…I realize…..that can be really harsh to say and some people are working sunrise to sundown (esp. in this economy) and literally have no time to squeeze in a hard workout.  YES, they understand it’s good for them physically and mentally to work out…..YES, they want to do it….but there just isn’t enough hours in the day!!  I GET IT!  🙂  (As a therapist I struggle getting my patients do to their quick home exercise programs….let alone a hard workout!)

So….you may not get time to workout and may be exhausted.  NEVER FEAR….options are HERE!  🙂  There are plenty of ways to get little workouts in and YES….it does matter!  Something is better than nothing!  When you cannot get a workout in….focus extra hard on your nutrition and water intake.  Then, try to add in a few of these ideas.

  • You have to get to work, right?  Are you close enough to ride a bike somedays?  If so…do it!
  • Driving?  While sitting at the stop light do isometrics.  These are exercises which contract the muscles, but no joint movement.  Such as butt squeezes or posterior pelvic tilts (fancy name for tightening lower abs and pushing your low back against your lumbar support).  Do as many as you can while at the stop light or hold them 10 seconds and repeat throughout an entire song.
  • Do squats while brushing your teeth.  Make sure to keep your butt back and knees behind toes to protect those knees!  Push up through your heels.  You can get into the squat position and stay there a few seconds, or do them one legged and stay shallow.  (I should blog about different kinds of squats!  lol)
  • Wall sits.  Helping your kids with homework?  Put your back against the wall, feet about 2 feet away from wall and slide down until your knees are 90 degrees bent.  Hold 60 seconds and repeat 3x.  (BURN QUADS, BURN!)
  • Do pushups or abdominal crunches or planks during commercial breaks on your TV shows or during movies.  How many can you do?
  • Stretch hamstrings/calves while sitting on floor folding laundry.
  • Run sprints with your kids!
  • Make your own circuit with jumping jax, tuck jumps, high knee running in place, squats, and push ups.  Do each one for a minute and then repeat 3-5x with a 30-60 second rest between reps.

Get the point?????  (I always do the car exercises and random squats throughout the day)  🙂 Every little bit helps….seriously!  Then, on the weekends or whenever you have time…..get that hard workout in…the kind where you are tired, out of breath, and a little sore the next day.

Be creative!  Post your creativity on my facebook page so others can learn and be motivated too!  I would LOVE it!  www.facebook.com/yourfitnessinfo 

If you have any questions, concerns, or need assistance, please contact me at bashford.lisa@yahoo.com

Life is busy…..so the next time you are driving somewhere…think of me and squeeze those buns!

WALL SITS!! :)