Choose your “Difficult.”

April 4, 2016April 4, 2016 / YourFitness-411 / Leave a comment

Nearly 12 years ago, I had a new little 3lbs. 15 ounce baby boy who was fighting for a normal life at 32 weeks old. I had no control over what was happening to him.
As I sat next to his little ‘glass box’ for hours at a time staring at him breath with wires and machines surrounding us – I was also thinking about my body and if I was ever going to get it back. I felt horrible….emotionally and physically.

Jacob preemie pic

Over the next 5 weeks of going to the NICU I hated my new ‘Mom’ body yet stopped by the Zestos seasonal ice cream drive-thru to get my daily blackberry smoothie to calm my nerves.
Does that make sense??
No – but at that time nothing made sense.
Why would God allow my baby to come early and create this fight for him, for us, and make me so worried/sad that I wanted to vomit everyday? I had no control over what was happening to my son, so I controlled my ‘wants’ with a blackberry smoothie. Damn, they were really good too!!
And, I’ll usually get one a summer because they are tasty, but they always remind me of those scary times. I don’t know why I still do that to myself?
Maybe it’s to remind myself to be thankful because Jacob survived those days and the ONLY reminder is a coil in his heart which does not limit him from activities. I’d like to think it’s to remind myself to be thankful.

jacob preemie with me

I really hated my body then and sometimes I still get irritated when I look in the mirror. It never seems to change fast enough!!! I hated how I felt in clothes and how I tried to conspicuously camouflage my stomach. I hated how I felt jiggly and was not the tight and toned athlete I used to be.

Then I had 2 miscarriages and my body seriously went to hell. I was envious of the other Moms who didn’t have pregnancy issues and looked amazing 12 weeks after delivery. I got pregnant a fourth time and ,y baby girl, Lydia, entered my life.
A full term gorgeous baby girl with dark black curly hair, full lips, and big blue eyes.
I knew then that I was done having children. I wasn’t pressing my luck any more!

AND….. therefore it was time to get my body back.

I wanted my husband and children to be proud of me and how could I allow them to be if I wasn’t proud of myself? I do not believe in the “I’m a Mommy now so I must look like one” theory. I wanted to be a fit and feisty mom that was active and my kids could brag about.

I tried joining the YMCA and fad diets, but all I ever got was frustrations and disappointment. At first I thought if I stopped taking in so much food that the fat would melt off. I was wrong. I had no one to help me through it and was too embarrassed to talk to my friends about my weight. Can you relate? Is that normal?

I saw an infomercial on TV and quietly ordered the workouts. I did a few weeks of them without much success and frankly…..it bored me.
So, time to try something a little more challenging. I needed solid motivation and to start a real weight loss program. I ordered P90X , started using Shakeology for a quick nutritional drink, and joined Team Beachbody so I had a free coach who knew what she was doing to push me and answer my questions.
On my bad days, I reached out to her.
On my good days I reached out to her.

Beachbody before after

I lost 15 pounds and more importantly, FELT BETTER.
I’ve learned that self confidence and having energy without making poor food choices is the BEST FEELING EVER.
I started running, joined races, ordered more Beachbody home workouts (I now own over 16 programs) and even when I fail …. Which I do daily……. I fail forward.
I had knee surgery last spring which despite my best efforts created a few extra pounds that I’m struggling to get off. Stress and lack of sleep are the culprits —- I know that for sure!

Lisa Phone September 2014 soccer, family picnic, class reunion 2076

My fate was NOT to be a “typical Mom” who complained about her body and was jealous of others. It sucked many days but I had to choose my ‘DIFFICULT.’
It is difficult to: be fat and it’s difficult to workout each day and eat better.

—->> But one difficult is worth it and the other is just a waste of time and annoying for others to hear you talk about wishing you were smaller.

Some things in life we have NO control over —- such as a preemie baby or miscarriages.
Other things we have ALL the control over — such as what you’re putting in your food hole each day.

** Reminds me of this sweet little prayer I have plastered all over my house:
Grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
And the wisdom to know the difference.

Create your change. Change your difficult.
Do it now before it’s too late and do it so you love yourself for fighting each day to be better than yesterday. The fight is worth it.
My son and I running his first 5K a couple years ago. 🙂

Will an Oreo cookie will make you feel better?

March 4, 2015March 25, 2015 / YourFitness-411 / Leave a comment

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!

** 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??
____________________________________________________________________________________
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!

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.

** 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!!!

If 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

November – can I hibernate through this month?

November 20, 2014November 20, 2014 / YourFitness-411 / Leave a comment

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

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

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

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

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

Jacob Caldwell Bashford, born May 23. SURPRISE!

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

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

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

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

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

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

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

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

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

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

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

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

Chili is delicious… but you may not like THIS recipe.

October 15, 2014 / YourFitness-411 / Leave a comment

Chili is delicious but you may not like this recipe. You’ll LOVE IT!!

I use my crockpot often and with the temps cooling off, the smell of comfort food cooking all day is calming to me. I love the aroma from my crockpot! Whether it be from the Mexican chicken recipe, PB/coconut granola (recipe on this blog site), apple crisp, or this chili recipe…… I love the aroma of home cooked food on a ~~cold day~~, any day. Chili can be very healthy and includes a lot of protein & fiber in the meat and beans which will keep you fuller for a longer period of time!

I made this chili this week and the left overs are even better the next day!! The ingredients are very simple and so is the process.

I used:

93% lean ground beef. (Ground turkey or chicken would work too, but I find that beef absorbs the flavors better).
1 medium green pepper, diced
Half of an onion, diced
2 Tablespoons of chili powder
Can of diced tomatoes with basil, Garlic, and Oregano seasons
Can of light red kidney beans
1 can of mild chili beans
2 cans of tomato sauce
1 box (found at Target) of low sodium organic kidney beans
Black pepper and Garlic powder to taste
1 cup of water

I browned the ground beef, diced green pepper and diced onion together in a skillet. While it was cooking I added some black pepper and garlic powder to the mix.

While that was browning, I put all the beans, tomato sauce, and chili powder together in the crockpot. I rinsed all the beans in cold water except for the mild chili beans because I wanted the flavor of the liquid. I added a cup of water at this time but it can be added anytime.

Then I added the skillet mixture to the crockpot and gently stirred it all together. Turn the crockpot to low and allow to cook for 5-8 hours. In my house we all like a little something different to top off the chili.
Some options are: oyster crackers, shredded cheese, or sour cream (healthier version would be plain Greek yogurt).

Put left overs in the fridge and reheat the next day! You could put this chili over a baked potato or use it as a dip with low sodium whole grain tortilla chips the next day also! Enjoy!!!

Follow me on social media for more recipes, food, and exercise information that will keep you and your whole family healthy! Facebook: YourFitnessInfo
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Twitter: CoachBashford

Eat to lose, Eat to gain! www.YourFitness-411.com

Are you strong enough?

October 15, 2014March 25, 2015 / YourFitness-411 / 2 Comments

Strength can be interpreted in many forms.
Mental strength, Emotional Strength, Physical Strength.
Frailty can even be a strength. Human beings are strong creatures in general…
we all have strengths and weaknesses and that’s what makes life beautiful.
Tears are fragile, yet strength comes from them.

This photograph represents a mother who has housed babies in her womb, carried the weight of the world on her shoulders, has a comforting hug for friends in need, felt knives in her back from individuals she trusted, and stands tall in her beliefs. She represents a powerful force of strength, knowledge, and love. The muscular strength you see may have come from many sessions of sweat and lifting iron bars/plates, yet there is an internal strength you don’t see from a picture.

That strength has come from years of putting others first, holding babies, caring for those who may not deserve or appreciate it, handling life’s stress and loving every minute of the struggle life brings. That struggle makes us stronger individuals. It allows us to pick ourselves up when we don’t think we can, helps us to let friends assist us in times of need, and keeps us moving in a forward direction. It’s helps us to be a healthy role model for other adults and children alike.

That woman is Me. I pray that my children not only see my physical strength as this picture shows, but also recognize the internal strength which, even in times of weakness, still resides inside. If one day my children remember me as, “She was a strong woman who loved us with all she had and helped many” then I will be a happy Mother & left my mark in this world.
Strength is love, peace, and hard work.
Strength is Beautiful.

Photography by Joseph Harrison at Everyday Joy Photography.
To learn more about me, please visit www.YourFitness-411.com & find me on social media through that website.

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

August 23, 2014 / YourFitness-411 / Leave a comment

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.

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. 😛
After 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.

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!!

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.

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.

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

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.

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!)

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

Family Meal Planner still in the works! Stay tuned…

August 20, 2014August 20, 2014 / YourFitness-411 / Leave a comment

The more thought I put into creating the family meal planner documents that I have been working on,
the more information I want to pass along!

This project began as a simple way that I can assist families with basic, healthy, meal options. I have been asked many times over the past 4 years, “What do you feed your family?” and so I felt it was time to create organized information complete with grocery list, recipes, and healthy options for each meals. I do not believe in “you must eat this for lunch” meal plans. It’s just not practical for family lifestyle, or anyone, honestly. Friends want to go out for dinner, the chicken gets freezer burn, the veggies grow mold…..things happen & if you only have one option, then you feel stuck. Unfortunately, much of the dietary advice available today focuses on what you “cannot” or “should not” eat and little information is out there regarding meal plans and the amazing food you SHOULD be eating!
Food is beautiful & delicious…..even healthy food!

I am an advocate for fighting childhood obesity. This kind of fell into my lap to be honest. A few years ago, I felt I was being called to serve women/families who have had premature infants (my son was born at 32 weeks, weighing less than 4lbs) and I was considering joining forces with the March of Dimes. I still support the March of Dimes, but feel I can do more personal assistance with helping parents feed their tiny people. I am a fitness-focused Mom and became a sport nutritionist so I could not only help my own ageing runner’s body, but feed my family correctly and be a better source for my customers.

Once I became a Mom… I realized how stressful meal times can be!! Yikes!! Now I understand the effort that went into the meals my parents made while being working parents! They did very well based on their job hours, having 3 children involved in sports, and juggling life in general. I remember sitting at the table as a family, praying, and eating dinner together. The meals were always hearty & relatively healthy…but back then nutrition didn’t get the attention it gets now. And no….. the food then and the food now are NOT created equal. Just because you ate it as a child, doesn’t mean your children should too!!!

This project has really got me thinking. What started off as a simple list of food options to create a healthy diet….. has evolved into much more. I’m overwhelmed sometimes! I don’t only want to create meal options, but I want to educate parents/people on WHY they should eat certain foods and WHY it’s important to make healthy options vs. boxed mac & cheese. (Cheese from a powder form shouldn’t be a dinner staple!)

Just to clue you in a little on what I am working on…… here are some topics that will be covered.

How to Plan Balanced Meals.
Components of meals – what should be included.
Why are family meals are important?
Childhood Obesity – a growing epidemic.
Why children should be involved in meal prep?
Restaurant guides & social aspect of eating out.
What food items should be staples in my house?
Organized Grocery List
Easy recipes including slow cooker recipes (best invention Ever!)
Saving money on your grocery bill.

People who purchase my documents/packages (whatever I’m going to call it) will also have my personal assistance as needed to answer any questions.
I’m excited to see this come to fruition, but I have a lot more to do so be patient! 🙂
Stay tuned………

Follow me on social media!! I’d love to answer your questions on facebook at YourFitnessInfo !

Lisa is a Physical Therapist Assistant x17 years, a Specialist in Sports Nutrition, and owner of YourFitness-411.com

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

July 20, 2014 / YourFitness-411 / Leave a comment

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!!

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

May 16, 2014May 16, 2014 / 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.

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

2 things I’ve realized while on a liquid diet…

February 27, 2014 / YourFitness-411 / Leave a comment

I’ve been on a clear liquid diet for over 24 hours now. It’s been rough & I’ve wanted to cry at times….especially when I see the Peanut Butter jar. No Joke. Sigh……….

I’m having a medical test this morning called a colonoscopy. I have Ulcerative Colitis and therefore have this test every 3-5 years. It’s really not a tough procedure, although it sounds awful. The drugs they use to make you ‘silly’ make it much better. I’m very thankful for those drugs!!!

2 things I’ve realized during this journey:

1. Our society has a FOOD-FRENZY!!! We are ALL ABOUT FOOD!! I’m really hungry right now and almost every 2/3 social media posts are food related in some way. Commercials on TV, radio shows, facebook, Instagram, twitter, junk emails, and other people. The thought of ‘food’ surrounds us 24/7. And….it explains why many people have eating issues. When the thought of food is coming at you from every angle, it’s easy to succumb and start to believe that you are hungry or craving a certain food item. It’s not going to change…so I urge you to stay strong and listen to your BODY, not society.

2. I’m conscience of what I eat…. or at least I thought I was. I’ve caught myself resisting the urge to put food in my mouth all morning! Example: making the kids lunch. I almost ate a raspberry, piece of turkey that I cut up for my daughter, piece of tortilla, and apple slices. Apparently, I eat unconsciously nibble too! I wonder how many extra calories I eat in a day without realizing it. Hmmm…..
If I’m doing it, chances are -> you are doing it too!! I got a handle on eating the scraps from my children’s plates a couple years ago. Sounds nasty? I bet EVERY parent has done it at some time!! Eaten those last bites of mac & cheese, the crust from the sandwich, the left overs that the kids don’t want. Let me tell you something….. it’s OK to throw that food away. Take a lesson from Nike and “just do it.” The money value of that wasted food is not worth the destruction it causes mentally and physically to your body.

Isn’t this ironic? I choose to blog about a ‘food’ related topic when I am not allowed to eat! I urge you to simply be aware, folks!! Keep your EYES WIDE OPEN & eyes on the prize!!! That prize is a more fitness-focused YOU!!! Don’t succumb to society’s pressure to try that new bacon, cheese, onion ring, triple burger on a pretzel bun or to eat that entire bag of Peanut butter M& M’s because you aren’t paying attention and watching television. (Yes, I know that last one from experience. Oops).

Words to help you cross your finish line!!
* Focus
* Discipline
* Determined
* Body Awareness
* Resist

I believe in you!!!
Want to learn more about me and what I stand for/how I help people? My website will show you! www.YourFitness-411.com
Contact me & allow me to help you too!

YourFitness-411: Stronger Inside & out

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YourFitness-411

Choose your “Difficult.”

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November – can I hibernate through this month?

Chili is delicious… but you may not like THIS recipe.

Are you strong enough?

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

Family Meal Planner still in the works! Stay tuned…

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

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

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