YourFitness-411

YourFitness-411 Joint-friendly movement • balance • confidence
Single mom navigating midlife 🤍
28 yrs physical therapy • fitness & sports nutrition

Lisa Bashford is a Physical Therapist Assistant x 24 years, ISSA certified specialist in sports nutrition, and owner of YourFitness-411. (Primarily online personal consulting regarding food, sports nutrition for athletes, & streaming home exercise programs. However, will publicly speak to sports teams & meet personally with athletes/parents). She is also a marathoner, 'Ultra' Ragnar Runner, Mom of 2 teens, and fitness 'cyber' trainer. She's also founder of Team:YourFit411, a group of Independent Team Beachbody reps striving for healthy, fit bodies and encouraging others to do the same! No 'selling'.... only sharing your journey so others can relate! Lisa offers online support groups, mentors nutritional & fitness accountability groups, and personal assistance to help you cross your weight loss/fitness finish line with YOUR health being of the utmost importance. Be confident in your body - you have the power & potential! ���

Dinner ideas for the week - done!✅ I created this for busy parents so you have 1 less thing to use your brain power on! ...
02/02/2026

Dinner ideas for the week - done!✅
I created this for busy parents so you have 1 less thing to use your brain power on! Save so you can reference it all week! And…… have a blessed every day that ends in Y!

02/01/2026

🥩🥚🥛 20 Easy Protein Sources

1. Chicken breast (3 oz cooked) – 21g

2. Ground turkey (3 oz cooked) – 20g

3. Salmon (3 oz cooked) – 22g

4. Eggs (2 large) – 12g

5. Egg whites (½ cup) – 13g

6. Greek yogurt, plain (¾ cup) – 17g

7. Cottage cheese (½ cup) – 12g

8. Milk (1 cup) – 8g

9. Protein shake (1 scoop) – 20–25g

10. Cheese stick (1 stick) – 6–7g

⸻

🌱🥜 Plant + Easy Add-Ons

11. Tofu (½ cup) – 10g

12. Edamame (½ cup) – 9g

13. Black beans (½ cup) – 8g

14. Lentils (½ cup cooked) – 9g

15. Peanut butter (2 tbsp) – 8g

16. Almonds (¼ cup) – 6g

17. Chia seeds (2 tbsp) – 5g

18. H**p seeds (3 tbsp) – 10g

19. Quinoa (1 cup cooked) – 8g

20. Oats (½ cup dry) – 5g

⸻

Protein doesn’t have to be complicated — just consistent 💪🧡

Dearest Gentle Reader……. Hear me out. Cook a 🍠sweet potato, then slice it open & place sliced pepper jack cheese (I hear...
02/01/2026

Dearest Gentle Reader……. Hear me out. Cook a 🍠sweet potato, then slice it open & place sliced pepper jack cheese (I hear other cheeses are good as well) in the middle & close it. It melts & the taste is so good & filling!
Why sweet potatoes? 🧡
✔️ Packed with vitamins & antioxidants
✔️ High fiber → keeps you full & supports digestion
✔️ Steady energy without blood sugar crashes
✔️ Naturally satisfying & weight-loss friendly

Clean. Simple. So good.

Have you heard of this before?
Will you try the combo?

01/24/2026

Earlier this week I asked about dinner ideas because my Mom brain is burnt out on meals.
This is what our dinners looked like at my house this week:

Monday: Sloppy Joe Sandwiches

Tuesday: Shrimp Stir-fry

Wednesday: Grilled cheese & tomato soup

Thursday: chicken, onion, pepper fajitas

Friday: left over fajitas over rice

How did I do? 🤷🏻‍♀️

01/23/2026

As I wind down at night I try to think of something that happened that day that I’m grateful for. Even on hard days.
But today…. Was all around great!

I got to workout at the gym with my daughter…….give my little dog a much needed haircut & bath…. Made chicken fajitas with my daughter……then after dinner both kids & I (I call them kids but they are 21 & 18) went to a new ice cream shop! I don’t like ice cream but it was good & reminded me of when they were little & I’d take them for ice cream.

Now to climb into clean bed sheets (such a great feeling) & sleep diagonally. 😴🛏️

I hope you had a great day too!
Be thankful for at least 1 thing today. 🥰

01/21/2026

Ladies! I’m tired of thinking about making dinner….. what are you making for dinner tonight?

Motherhood can leave you running on empty — mentally, physically, emotionally. Comment RESET and I’ll send you the link...
01/21/2026

Motherhood can leave you running on empty — mentally, physically, emotionally. Comment RESET and I’ll send you the link 🤍

01/18/2026

Not my usual content…… but did anyone else watch SNL last night?
Finn Wolfhard hosted & as someone who is on Season 5 episode 7 - I cracked up!
Don’t get me wrong…. The SNL in the early 90’s was amazing but last nights show was pretty darn good if you watched Stranger Things! 🧇🩸🚲🔦🌪️🎧👾🕹️👁️🧠🧢🔬📻🕳️

The real glow-up?Boundaries. Peaceful living.Making myself a priority. 🤍
01/18/2026

The real glow-up?
Boundaries. Peaceful living.
Making myself a priority. 🤍

I’m still learning that weekends don’t have to be about doing more.Sometimes they’re about remembering who you are when ...
01/17/2026

I’m still learning that weekends don’t have to be about doing more.
Sometimes they’re about remembering who you are when you slow down.

These are the affirmations I’m carrying into the weekend—
for confidence, clarity, and calm momentum.

If one of these speaks to you, save it.
Come back to it when life feels loud. 🤍

Which line do you feel most this weekend?

Address

Cincinnati, OH

Website

http://bodi.pxf.io/yourfitness411

Alerts

Be the first to know and let us send you an email when YourFitness-411 posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to YourFitness-411:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category