YourFitness-411

Late night workout done. ROLL TIDE.

/ YourFitness-411 / Leave a comment

It has been a LONG day with the kids on Winter Break. Today was full of errands with the kids on very snowy roads and a trip to the theater to watch the movie ‘FROZEN.’  I highly recommend this movie! 
(It’s more about sibling love vs. prince/princess romance.  Make sure to chat about that aspect with your kiddos post movie! Good lesson!) 

Tonight was dinner and baths before getting them to sleep so I could watch someof the Oklahoma/Alabama game.  I had yet
to do a workout, so decided to use part of the third quarter for a 30 minute workout.  I drank my beverage to get the body ready and opened up my BRAND SPANKING NEW workout program that arrived today. 

—-> P90X3  <—-

It’s NOT necessary to do P90X & P90X2 prior to doing P90X3.  Which is good…. Because even though I
completed P90X, I didn’t make it through P90X2. Honestly, I didn’t like it. Enough said. 

Yep, it’s 11:30pm and I just completed the first workout called ‘Core Synergetics’ and I have a nice little muscle quiver happening in my arms/legs.  Know what I love MOST about the P90X workout programs?  The fact that the exercises use MANY muscle groups at ONE TIME to get the most out of limited time (vs. the machines at the gym that typically work one major muscle group at a time). 

  More bang for your buck. 

Example:  standing on one leg (balance) while doing hammer curls with 10lbs. dumbbells. 
Another Example:  planks which progress to a side plank and oblique crunch. 
**BOOM**

Overall body exercise, baby.  Another thing I like about these workouts is that you go at YOUR pace and there’s plenty of
time between exercises to write your stats & get new weights/water.  It’s NOT like the Insanity program where it’s
fast, fast, fast…… go, go, go.  P90X3 is more about the quality of exercise and….. we all know the slower you do a
weighted exercise, the more the muscle burns. 

If you are one of the people who don’t like to listen to Tony talk or tell jokes, then simply mute it after you learn the moves.  Yes, I was a bit clumsy since this was my first time doing the workout.  But, if it were easy, I’d be disappointed in the program because it wasn’t challenging me.  Challenge = body changing.

Contact me if you are using P90X3 to change your body too!  I’d love to swap notes and push one another!!  I will need to deviate from
the program somewhat since I am continuing to increase my running mileage in prep for the Florida Ragnar Race next month, but I’m hoping to stay as close to the schedule as I can. 

Hey…. And check that out —- the football game is in the 4thquarter.  Sweet Nectar!! I like shorty
workouts that still create muscle burn!  I didn’t miss much of the game and still can watch the end.  ROLL TIDE! 

www.YourFitness-411.com

I teach my folks ——> ‘small changes = big results.’

/ YourFitness-411 / Leave a comment

As this year winds to a close….. please re-evaluate your health & body image.  If you are not pleased with either, then it’s time to put the excuses away and start to focus.

I would STRONGLY suggest joining me or someone you trust (& knows their information) for accountability & support.  Don’t ask the random guy in the gym!  I am always accepting new folks onto my coaching team and will personally help you learn the products, figure out what works best for you, and help you to make some extra cash if you wish.  Please join me!! Stay on as long as you want/need……but let’s work together to make 2014 your BEST year yet!

Too many people believe that in order to get healthy they need to clean out all cupboards, eat food that tastes like cardboard, be miserable, and do cardio for an hour a day.  I’m here to tell you …… that’s WRONG & you are setting yourself up for more disappointment.  I teach my folks ——>  ‘small changes = big results.’ 

I’ve been helping others through a legitimate company (Team Beachbody) for 3 years, and it motivated me to study sports nutrition so that I had a background in nutrition to further help others.  I’ve also recently become a distributor for Advocare because I believe in their supplements & nutritional teachings.  I believe a person needs to understand their body & why it’s behaving certain ways….. otherwise you will never know which avenues to take that lead you to overall better health.

Weight loss without the journey will teach you nothing and you WILL return to that ‘old self’ again.  You must LEARN a few tips, tricks, and knowledge to figure out what the key is for YOUR body and then unlock it!  I’m ready to be your assistant…… but are you ready to try?  Are you tired of being disappointed when looking at yourself naked in the mirror….or do you avoid mirrors in general?  That’s no way to live.

Let’s start 2014 off well… mind, body, and spirit.

Contact me so we can get started!!  Bashford.Lisa@yahoo.com

Healthy Weight Loss Strategy

/ YourFitness-411 / Leave a comment

eat clean, train dirty

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

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

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

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

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

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

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

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

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

/ YourFitness-411 / Leave a comment
WOW.  That’s all I can say through some very leaky eyes this afternoon.

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

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

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

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

Knowing When To Eat What

/ YourFitness-411 / Leave a comment
429435_10150789179055802_133136530801_11566951_336153811_n
Before you eat, ask yourself “What am I going to do for the next 3 hours?” 
That will help you decide which foods are best for your body in the immediate future.
Foods effect our bodies differently, so listen to your body, learn its cues, and follow its lead!If you are going to workout…… you will want to choose some healthy carbs. (Not candy, chips, high fat foods, or foods with white flour/sugar).  Honestly, grains work awesome.  Before I run more than 5 miles….I ALWAYS have 2 pieces of whole grain toast with PB and honey…. sometimes sliced bananas on top. It provides sustained energy for a long run.  It provides my liver with glycogen so that my body uses that for energy instead of protein.  YOU DO NOT want your body using protein for energy…..this means that it’s using muscle.  YOU WORK HARD FOR THAT MUSCLE.
For hard, long workouts….. you want your body to use CARBS/GLYCOGEN.  (I could talk about this forever and if you are interested, let me know and I will go …on).

If you are going to sit at your desk….. carbs (think pasta, breads, crackers) will make you fatigued.  Don’t fall into this trap!  You will want more protein, dairy, fruit to help keep you awake and alert.  Don’t ramp up your blood sugar with candy and soda, crackers or fruit juices!  You will pay for it later with a big ol’ sleepy crash! (And, protein should be a part of every meal/snack).

If you are going to sleep – think protein, easily digested healthy carbs, warm calming drinks……… junk/sugar won’t let the body rest because it will pump up your blood sugar.  Skip the ice cream and sugary cereal.

Post workout – you want protein & carbs.  A nice little mix of protein to rebuild the muscle and heal it, while carbs replenish what your liver used for energy.  If you are working out hard and feeling sluggish, have a headache, or nauseous all day……chances are it’s because you aren’t eating enough or the right foods to restore your system.  Possibly dehydrated too!

Remember:  You aren’t eating enough to keep you full ALL DAY.  You are only eating enough to fill your belly for the next 2-4 hours until the next meal/snack.  (Another reason why a healthy meal replacement like Shakeology is worthy!  It’s super healthy, fights cravings, aids in digestion/regulation, and keeps the body full for 2-4 hours.  Shameless plug, I know.)

Pack healthy snacks in the car, your purse, and at work so that if you start to get hungry, you have good options.  Hunger is often disguised as thirst; so try drinking water when you feel as though you are ‘hungry.’  You may simply be dehydrated!Follow me on Facebook so that you see a little of me each day! >>  www.Facebook.com/YourFitnessInfo 

Have questions about Shakeology?  I’ve been using it for 3 years!  Ask away….. Bashford.Lisa@yahoo.com

My first H.E.A.P. 8 (Healthy Eating Accountability Program 8 day Challenge) is coming to an end and it’s been a success!!  I look forward to mentoring another one!  Be the first to know by finding me on social media.  Limited Availability so that I can offer personal assistance. 

My personal journey towards a fit lifestyle. **BELIEVE**

/ YourFitness-411 / 2 Comments

Lisa mug shot

As a child… I was always active and had a ‘gymnast’ build.  I was an athlete….. Who am I kidding…? I am still an athlete!

I participated in sports year round….and tended to lean towards team sports.  I was the starting volleyball setter and softball pitcher in high school.  I have won many awards and set records, yet I was NEVER the smallest on the team.  I was a muscular 125 as a senior….and I loved it.  That body was rockin!

Then, I left the safe zone of high school and went to college. I had 2 colleges ask me to try out for their volleyball team, but they didn’t have the degree I wanted.  So, I studied physical therapy assisting at the University of Cincinnati.  After the first college quarter, I pulled my act together and was a good student.  I graduated with a 4.0 GPA.  However, that first year of college was not pretty.  I am from a small country town in Ohio.  I graduated with 49 people and I knew most of their parents.  People knew my name (from a large family & sports) and I was very comfortable, but really wanted to leave that little town.  College was my opportunity, and I didn’t waste any time throwing myself into big city life.  My new found independence also included making my own meals…. or, ordering them.  Pizza and Chinese carry out were popular among dorm life (I think we kept “Red Pepper” Chinese restaurant in business)!  I never drank in high school, but I quickly learned that I loved the taste of “Boone’s Farm Strawberry Hill” – cheap alcohol.  I didn’t gain the freshman 15 because I cont. to stay active with exercise and playing Volleyball on intramural teams.  However, my body did change in college.  My breasts decided to start growing & my metabolism slowed and I went up a size.

Post college, I joined a gym and got fit again.  I wanted my therapy patients to respect me and believe in me, and I felt like if I was young & overweight, then they would wonder why I didn’t exercise like I was asking them to do.  I remember doing a kickboxing workout and seeing my abs. I was about 22 years old.  I LOVE defined abs!!

Then, I met a boy, moved to Fort Wayne, got married, and my life changed yet again.  I was making meals for 2 of us on a budget while working long hours as a therapist (12 hour days).  We ate out often.  The bartender at Applebee’s knew our drink order when we walked into the door!  Because of my age, my metabolism was still clicking away (mid-late 20’s) and I was still working out at the gym, although I always felt a little lost…. as in ‘Well, what do I do next?  I did the treadmill and elliptical… guess I should lift some weights….. But I don’t want people to think I’m an idiot because I’m doing it wrong.” (Sound familiar??)

At 29 years old, I was blessed with a baby.  My son was a preemie, born at 32 weeks.  I spent my days sitting beside his tiny glass incubator, watching the machines that monitored his body temp, heart rate, breathing….. And prayed they kept moving.  It was rough… I won’t lie.  My body went through some horrible stress problems…..it was ugly.  I wasn’t eating well at all and would make myself feel better by getting a black raspberry smoothie from Zesto’s on the way home from the hospital…. at least 4-5x/week.  I thought…. “I need the calories and its milk/berries, so I’m doing something good.”    (OMG!)

Over the next 3 years, I suffered 2 miscarriages and had gained 15lbs.  I belonged to a local gym, however my son always cried and my name was announced on the loud speaker to please come get him within 15 minutes of getting on cardio equipmemt. I soon quit the gym.  I pushed the stroller 2 miles almost daily and did some home workouts, and did exercises with my patients to lose some of the baby weight.   Almost 3 years later, I got pregnant for a fourth time.  Once again, symptoms of miscarriage & high risk pregnancy wreaked havoc on me.  My highest weight was about 175lbs when pregnant.  My daughter was born at 38 weeks and very healthy!!  That’s it… we were blessed with two and I was content.  Now that I had my family and was done having babies….it was time to get that rockin’ body back!!  I started running because my SIL wanted to run a 5K.  It was a perfect time for me to run with her & I didn’t want her to beat me.  She still beat me… and she was in her first trimester of pregnancy at that time!!  AAh… embarrassing!  That led to me wanting to become a stronger runner.  I realized that ‘speed’ wasn’t my thing…however,  ‘endurance’ was, so I focused on that and am now a marathon runner.  I will be running another marathon next month!

Running alone will not cause much weight loss.  I needed something to help me with my diet as a full time Mom and part time therapist.  I needed a structured exercise/strengthening program too & didn’t want to join the gym.  My friend was a Team Beachbody coach, and so I tried the ‘Slim in 6’ program, and got bored.  I wanted more, but didn’t want to pay full price, so I became a Team Beachbody coach!  Helloooo discount!!!  I then completed the P90X program, which led me to the Insanity program.  During this time, I did a timed mile run each week and my speed was increasing…. Without actually running!
I began drinking Shakeology and lost 10 pounds with P90X, but more importantly, gained back my muscle!!  Insanity helped me to lose another 5lbs. and I felt great.  More energy, better patience with the kids because my frustrations were being put to use during a workout, mentally I felt better, and I wanted to shout it from the rooftops!!  I decided at that time to ‘pay it forward’ and share my journey with others.  People believed in me; realizing I was a typical Mom & if I could do it, others could too.  So, I went big and started my own company that I use as an umbrella for all the other fitness/nutrition work I do…it’s called “YourFitness-411.”  Have you heard of it?  (coy smile)  I have about 40 coaches on my team at this time and we are always looking to grow.  These people have some AMAZING s journeys that will inspire even the couch potatoes who get tired walking to the mailbox!  I’m excited about the diversity of people on my team & how truly inspiring/caring they are for others.  It makes my heart smile to think about them and see what a difference they are making in people’s lives, but more importantly… in their OWN life.

I decided that if I wanted people to trust me and choose ME over all the other Team Beachbody coaches, I needed to have a great team & I needed to be a successful leader.  I already had the therapist degree under my belt which was marketable, but I needed more and becoming a personal trainer didn’t interest me too much.  Therefore, a friend whom I met through Team Beachbody and I took online courses together through the ISSA to become specialists in sports nutrition.  Writing those papers and doing that research ate up a lot of my time & created sleep loss/frustrations!  Thank goodness running helps my brain/emotions in tact!  During all this, I completed my first marathon….and quickly added that to my resume.  Who wouldn’t want a coach who has her own company, nutrition certification, therapist degree to assist with injuries and muscle building/body knowledge, has experience in weight loss, has people with AMAZING personal journeys on her coaching staff/team, and is completing marathons?  #LeadByExample

I still have 10-15 pounds I want to lose!!  I’m still on my journey!!  And I’m ok with that. I’m built like a rock….I do not feel as though I look like other women who are my weight and I’m proud of what my body can accomplish.  Did I mention I ran 20 miles recently and my only pain is a little ITBand tendonitis and mild quad muscle soreness??
I’m not going to allow that weight goal to stop me from accomplishing other fitness goals or helping others.  I know that once this marathon is over (all this running does NOT create much weight loss, don’t let anyone fool you) that I will lose the weight because I will be doing much more strength training.
Now, you know my journey.  You know more about me as a person, and not just a cyber-fitness coach.

Did you also know that my favorite word in the dictionary is ‘BELIEVE?’  It represents many things for me and makes me smile when I read it.  I believe in each person on my coaching team and my clients.  I believe there is a greatness inside each one of us.  Thank you for believing in me!  I believe in you too!  Question is:  Do you BELIEVE in yourself?

For more information on my company, how to join my team, & where to follow me on social media – Click **HERE** YourFitness-411

You get mad, you get strong, wipe your hands, shake it off…then stand.

/ YourFitness-411 / 2 Comments

560509_3442978308493_1091662104_3302433_1809855736_n

“Cause when push comes to shove,
You taste what you’re made of.
You might bend till you break
Cause it’s all you can take.
On your knees you look up
Decide you’ve had enough.
You get mad, you get strong
Wipe your hands, shake it off
Then you stand, then you stand!!

Ever feel like you have NO support from those who are supposed to have your back?  Yep…. me too.  That happened this week…… but someone recently told me that it’s your FRIENDS who will support you the most and stand up for you.  So, build a strong friend network of about 2-4 tight friendships and have each other’s backs.
I hear often from friends and clients that their own families don’t support their weight loss efforts and it brings them down.  I had one lady tell me that her Mother always said, “You look great, honey!” even though she was 75+ pounds overweight.  Was her Mom trying to keep her fat?  I sure hope not.  Instead, I believe it was her Mother’s way of trying to build her confidence.  Unfortunately, I believe she went the wrong way about it, because she could have added, “But I know you want to lose weight, and it would be better for your health.”  Sometimes, just a few small words make all the difference.

Another man I worked with said that his family were all overweight and he felt as though they were sabotaging him by always trying to get him to make poor food choices at parties.  “Hey Jimmy, you’ve been good and lost 10 pounds, have a piece of cake!  One piece won’t hurt you!”  >>>  Have you heard THAT one before??  YES???

Actually, that’s VERY hurtful to the person who is trying to get healthy.  Why try to ‘get them to eat’ a piece of junk?  Is it to make themselves feel better about their own laziness??  (I think we are onto something with that one!) 
Actually, when a person has been eating clean and enjoying the benefits, often times “one piece of cake/pizza” will hurt them and make their stomach upset.
So, why do we do this to each other?  Why do the people who are supposed to be the closest to us…. leave us out of family dinners, try to get us to ‘eat’ unhealthy foods, aren’t excited about our endeavors regarding our own health or even running a successful business??
I can’t answer that question, but I can tell you to stop trying so hard.  Those aren’t the people who ‘have your back.’  Sure, they will be there in a time of crises, but on the day to day situations…… if you don’t feel supported by them and they aren’t lifting you up and helping you to succeed……then you need to re-evaluate how much you want them to participate in your life.  Find people who empower you, who make you feel successful, who lift you up when you are down….people who ‘have your back.’

So, the next time you are feeling as if you have no one in your corner… if you are my client or friend, just know that you have me.  I may give you tough love, but it’s only because I have a keen 6th sense and you probably need it.  Don’t write off those other folks, but there’s no need to try to explain something they aren’t attempting to understand.  Just find others who ‘get’ it.  Your life will be so much better for it and less drama/disappointment.

If your goal is fit, healthy, and to weigh less, but you feel you have no support and have fallen off the wagon, YourFitness-411 is here to help.  I pride myself on giving others personal attention to get them started on the right path and then nudge them as needed.
I had a rough week on a few levels ….and then my 14 mile run was horribly long & painful.  I felt broken and doubted my abilities to complete another marathon.  Today’s 7 mile run wasn’t fun either.  But, thanks to supportive running friends, I was reminded that “The bad runs are the best teachers.”  I truly have amazing people from all over the world picking me up when I need it and I’m back to feeling as though I can do this.  Yes, thanks to Team Beachbody, I can say… ‘world.‘
“Everytime you get up
And get back in the race
One more small piece of you
Starts to fall into place.”

Rascal Flatts has it right…… it’s the song that I quoted in the beginning, that I must quote in the end.  I got back up….and I’m back in the race…. and through this past week I’ve learned how strong I really am and who I can lean on.  It’s all falling into place. I hope you can do the same.

(the song is called STAND, by Rascal Flatts)

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

/ YourFitness-411 / Leave a comment

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

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

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

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

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

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

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

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

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

friction burns

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

Follow me on Facebook at YourFitnessInfo
or Instagram at http://instagram.com/yourfitness411

Life is like a bunch of….. Lilly pads!

/ YourFitness-411 / Leave a comment

Do  you find it difficult to reflect not because of finding quiet time, but because it’s emotionally painful?  Think ‘Lilly pads’.  Confused?  Read more!

frog

This Sunday morning, I was reviewing my life, and choices that I’ve made in the past and have yet to make in the future.  Reflecting in the quiet can really open your eyes & make choices clear.  I am continually trying to find ways to help people succeed in weight loss and gaining control of their health.  Then…. Lilly pads and frogs came to mind.

I don’t know if you are Christian or believe in a higher power… But it’s important to be thankful for your life. You may not be in love with your body, and you may be bitter with the cards you have been dealt.  Maybe you are struggling with relationships, exhausted from trying so hard and not getting anywhere, mourning the loss of a loved one, or just having a bad day…. But ya know what???  You live & learn. Think of the hardships as Lilly pads that you are jumping through to get to the glorious beach.  Along the way, you learn which Lilly pads won’t hold you just by looking at them… Hence making you wiser. Other Lilly pads look good, but sink quickly…..forcing you to fight your way to the next one, hence making you stronger. And yet some seem perfect and you want to stay, but you can’t get to the glorious beach without moving forward.

Give thanks for the situations in your life because they help you to grow, learn, and become stronger. If you make a bad decision, make sure you learn from it and move on. It’s ok!!   You are still loved and living!!  Thank the heavens for our experiences even when they cause us pain… Because they are making us better for the future ahead of us. Without those experiences, we wouldn’t appreciate that glorious beach when we arrive.

Our past makes us who we are for the future.  Our ‘failures’ aren’t failures, they are what creates an inner strength and teaches you lessons.  They are preparing you for something greater to come.  Accept that preparation!

Subscribe to my blogs!!  https://yourfitness411.wordpress.com/
Find me on Facebook at YourFitnessInfo