YourFitness411

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

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

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

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

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

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

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

 newspaper article on me

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

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

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

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

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. 

’21 DayFix’ or the ’24 Day Challenge’?…..which program will help you to lose weight?

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Team Beachbody’s 21Day Fix or Advocare’s 24 Day Challenge?  Hmmm…..

I’ve had personal experience with both of these programs and I must say that BOTH of them will change your body and eating habits.  By now, we all know that food is the major culprit of the growing waistlines in this country.  Over the years, our food has gotten sweeter, manufacturers know this and cater to that by sweetening most every processed food out there (yes, even milk) and if they don’t do this, typically people will not purchase their products!  As the foods get sweeter, we develop habits of eating the wrong foods.  I blame manufactures on this too because their advertising and labels can be VERY misleading and trick people into eating foods that really aren’t as healthy as they seem!  Regardless, all this is leading to wrong food choices and higher numbers on the scales.  It’s disheartening because it’s not only adults being affected, it’s children too.
Therefore, both of these food challenges change the way you view food.  And, that’s ALWAYS a good thing!  Both products promote healthy habits, water intake, and clean eating.  However, there are some very different aspects to each program too.

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21 Day Fix:

  • Includes 7 30 minute workouts.  Exercise is an important aspect to body health.  Exercise boosts brain power, memory, moods and decreases stress levels along with making the body look great!
  • No weighing food, No calorie counting, No Weight Watcher points…. It’s a basic container system.  You figure out which caloric range you are in, and then the instructions tell you how many containers of each food category you get per day.  (Protein, veggies, fruit, complex carbs, healthy fats, seeds, oils and sweet snacks).  You simply eat those foods each day.  You decide which foods you want to eat each day.  Love cottage cheese?  That’s a red container.  Want a whole grain waffle?  That’s a yellow container.  How about a glass of wine?  Better save your yellow containers and exchange them for wine.  J
  • The program is 21 days in length.
  • The focus is on food (portion control and making better food choices, however allows for sweet snacks and wine occasionally) and exercise.
  • No pills and not a consumable product other than if you choose to use the nutrient dense meal replacement Shakeology, with it.  Recommended but not necessary to achieve results.
  • Program can be repeated as often as you wish, however you will learn what to eat and portion control and incorporate that into daily life.
  • Program is $60 and if you order it with Shakeology, (meal replacement) the total is $160.00

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24 Day Challenge:

  • This program does NOT come with an exercise program.
  • The food program is based around the 3 food categories:  Protein, Carbohydrates, and Healthy fats.  The program clearly lays out when you should eat from each category.
  • There are foods listed that you are to avoid.  And alcohol should be avoided also.
  • 2 parts to this program.  The first part is a 10 day ‘cleanse’ but it’s not intended to give you diarrhea or make you ill.  It’s a high fiber cleanse.  Not all bodies respond well to the fiber drink.  The focus of the first 10 days is to rid your body of toxins.
    The second phase of this program is 14 days long and referred to as the Max Phase. It involves fueling your body in order to achieve maximum results.
  • Timing of food intake is crucial to this program.
  • This program involves supplements and many pills.  It’s a consumable program meaning you take the product and then need to order more.  It comes with clear instructions on when to take the pills and when to eat food.  The pills and food work together to help your body lose weight.
  • This challenge is 24 days in length and may only be done 1x every 90 days.
  • Post challenge, you have options of continuing without supplements and with the knowledge of food and timing of eating the food (proteins, carbs, fats)….or you can continue with a variety of supplements to assist the body with weight loss.
  • Spark is the energy drink that is recommended to use with the program since you are encouraged to not drink coffee.  Spark has the artificial sweetener, Sucralose in it as well as some of the other products.
  • Roughly $200 for all the products in this program, however it can be personalized so that you only use the basic necessities, which varies pending your needs and lifestyle.

Both programs have helped people to lose hundreds of pounds!  Both companies offer large support systems for their customers and you have ‘coaches’ or ‘reps’ to help answer any of your questions.

There are positive and negative aspects to both programs.  Personally, I favor the 21 Day Fix because I found it to be easier and more ‘natural.’  I have memorized the portions of each container and it’s easy to do!!  I am a runner and in order to run long distance, I need to add an extra container of carbs though to power me through the miles.  Once again, it’s all about paying attention to your body!!

I have family members who have found a lot of success with Advocare’s 24 Day challenge too!!  They feel healthy and empowered taking herbal supplements.  I was diagnosed with Ulcerative Colitis 11 years ago and I became very malnourished and ill (fiber drink wreaked havoc on my intestines) while doing the 24 day challenge.  I was put on steroids and it took about a month before my system calmed down.  However, my husband and in-laws loved the challenge and it worked well for him!  I have many friends who use the program and LOVE it!!

You need to decide which program fits your lifestyle the best and which one you will stick with.  BOTH programs encourage food changes and food education, and that’s why they both are popular programs.
If you need assistance determining which program is best for you…. Contact me!  I have experience with both and have seen success with both…. Therefore, I will help you decipher which one you would be most successful using.  Losing weight is the ultimate goal and both programs teach you food lessons, which I find valuable!!  If it doesn’t ‘teach’ you anything about something you make decisions with all day long (food)…… then it’s not a program you should be using.

Feel free to contact me at any time.  Bashford.Lisa@yahoo.com.
Are you on social media??  Say “HELLO” and follow me for recipes, motivation, home exercise ideas/programs, and body health information!!  My passion is teaching you about YOUR FITNESS!

Have a great day & remember…. You are what you eat!  Don’t be cheap or fake!!

XOXO – Lisa Bashford

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Need a way to track your food and fitness?  Contact me! I have a beautiful 30+ page Health & Fitness planner to help you stay on track!  Simply download it! Use the address above to email me for more information!

Half Marathon…Piece of Cake! (More like stale bread – HARD)

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This weekend I ran my very first SPRING half marathon! I’ve never ran a ‘spring’ half marathon because I’ve always been cautious of the weather and having to train long distance in the snow and ice is just not worth it to me. Of course I sign up for a spring half marathon this year and it was one of the worst winters in Indiana!!
Go figure!  Therefore, all of my training was done on the treadmill.  Awesome!!  Kidding….it took a lot of mental strength!

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This is my fourth overall half marathon. I was very concerned with how my race was going to turn out because of the treadmill training, weather, and constant rolling hills in Carmel, Indiana. I had no intentions of going for a great time until I was standing in the corrals listening to the National Anthem.  (My pre-workout drink must have kicked in at that moment!)  My first half (6.55 miles) of the marathon went exceptionally well!!! I was approximately three minutes ahead of schedule and super excited!!! Then…. all good things must come to an end, and I had some issues.
1.My skin started to chaff in different spots than normal (ouch).
2. My music player started playing Christmas songs (worst music ever to run to).
3. My energy drained.
4. My brain got bored.
After about 1-1/2 miles of this, my carb chews kicked in and I perked up.
However, damage had been done and I had lost those three minutes. I did not go into this race expecting to have a PR (Personal Record). However after the first 6 miles I knew it was an option, and I got really excited.  The next 7 miles were filled with thoughts of ‘go, go, go’ and I felt like I was late for my own funeral!!

It’s a mental game one must play while running long distance.  Just ask any runner….. we all have different strategies to get us through!  Well, I ended the race 14 seconds shy of a new personal record. I was disappointed at first, however I now realize that I am proud of my time due to the time of year, treadmill training, the hills and my asthma. My lungs do NOT enjoy working harder to power up a hill!!
As fitness freaks, we abuse our bodies.  We put it through some serious training and are hard-core during the race event.  The race may have ended on Saturday,  but my recovery continues well through Sunday. My lungs are tired, I’m coughing up junk, my skin is sore, and my feet/toes are blistered and bruised. My energy level is low, and I’m mentally worn out. What’s your point, Lisa??   >>> Just because you’ve accomplished a goal or your race or sporting event is over >>>>  does NOT mean you stop taking care of your body!!!!  I still went to church, attended my nephew’s birthday party,  and I’m continuing to make sure I eat enough protein, complex carbohydrates, and fluids today so that I can heal and get back to my normal strength training workouts this week. I do not want to spend the next two days sore, tired, and grumpy because I cannot work out. Many of us like to work out hard but that also means we have to remember our bodies need to be taken care of especially as we age.
Lesson: Take care of your body, be proactive, and help it heal so that you can continue to stay active!!  It’s worth it!!

What I do for recover: I make sure to take an ActiVit multivitamin, I drink ‘Rest & Recovery’ formula as a recovery drink (very important), 1 Shakeology meal today to ensure my body has enough nutrients to heal itself, lots of water, BioFreeze on the sore muscles, ice bath as needed, and sleep.  I was able to take a 90 minute nap late this afternoon… just what the therapist (me) ordered!!  🙂

I really want to become a ‘Half Fanatic!’  That means running 2 half marathons within 2 weeks or 3 within 3 months.  Unfortunately, my schedule isn’t going to allow me to get another one completed in the next 2 weeks.  If I had unlimited travel funds, I could do it….. but that isn’t happening.  So…. looks like the 3 month plan may be an option.  🙂
Be Active.  Dream Big,  Lead By Example.
Wishing you all the best for your fitness goals and treat the body well during recovery and always! — Lisa

If you are looking to lose weight >>>  May I recommend the 21 Day Fix through Team Beachbody?  It will TEACH you food portion sizes, clean eating, and some basic workouts for all levels!!  No weighing your food.  No counting calories.  No strict diet plans.  No magic pills.  You will learn to feed your body and your family in a healthy manner!!  And… as parents, it’s our job to teach our children proper nutrition!!!  Contact me for more info.  My ’21 DayFix’ challenge group starts April 24!  HURRY!   Bashford.Lisa@yahoo.com
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OBESITY – such an ugly word.

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

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

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

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