YourFitness-411

YourFitness-411 Lisa Bashford is a Physical Therapist Assistant x 24 years, ISSA certified specialist in sports nutrition, and owner of YourFitness-411.

• Helping women move pain-free, build strength & feel confident in their bodies
• Performance nutrition for high school athletes
• 28+ years as a Physical Therapist Assistant (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 mar

athoner, '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! ���

05/28/2026

Planning a graduation party and needing the custom made banners or poster boards? 🎓🎉I just submitted mine to Walgreens and got 60% off with this code.
PRINTTHOSE

It saved me over $40!
Just thought I would share the code in case anybody else would like to make them also and save some money.

This is absolutely correct for my life.💕
05/27/2026

This is absolutely correct for my life.💕

05/27/2026

Today was the last “last day” of high school for Lydia (and me!)❤️

And I don’t think I was fully prepared for how emotional that would feel.

Graduation is still ahead, but today quietly closed a chapter that has shaped so much of my life as a mom. 🥹🎓

So proud of you, Lydia. Always. ❤️

I officially upgraded the $1 muffin mix!! I didn’t want to make boring blah muffins so I created something AMAZING & sho...
05/24/2026

I officially upgraded the $1 muffin mix!! I didn’t want to make boring blah muffins so I created something AMAZING & shocked myself! 😁
The crumb topping got beautifully golden, and Greek yogurt made it super soft/moist inside. It honestly looks like something from a little coffee shop bakery. ☕️

The blueberry distribution = elite.🫐
The cinnamon streusel = elite.
The texture = elite 😂

✨ “Blueberry Greek Yogurt Coffee Cake” ✨

A warm piece with coffee this morning healed at least 17% of life’s problems.

Like this post for creativity & recipe in comments.

05/24/2026

Rotator Cuff Surgery — it will test you in MANY ways. 😅
Physically. Mentally. Emotionally. Spiritually. Financially. Sleep-ily. 😂

Wish I never experienced it… but here we are — 6 weeks out! 🙌

Had my 6-week consult with the surgeon and got cleared to start weaning from the immobilizer!!! 🎉
Me: “YESSS! I’m finally going to sleep normally again!” 😴

My shoulder:
✨ absolutely not ✨

The last couple mornings I’ve woken up in a LOT of pain 😖 so apparently my current sleep arrangement remains:
✔️ elevated head
✔️ 47 pillows
✔️ little dog
✔️ immobilizer
✔️ emotional support ice pack

At this point my immobilizer and I are basically in a committed relationship 😁 (But I want to break up)

05/20/2026

Which is better for weight loss?
A morning fasted walk or walking after a meal?
Here’s the 411 ➡️➡️➡️

Fasted walk (before breakfast)

📌PROS:

* May burn a slightly higher percentage of fat during the walk itself
* Some people feel less bloated and lighter
* Can help appetite control for certain people

📌CONS:

* Can raise cortisol/stress hormones in some women
* If you’re already under stress, under-slept, recovering from surgery, or eating very low calories, it can backfire and make you feel drained or hungrier later
* Performance/intensity may be lower
⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️

Walk after breakfast

📌Pros

* Often better for

* Can reduce cravings later in the day
* Usually allows a stronger/faster walk
* Gentler hormonally for many women over 40

📌Cons

* You may feel sluggish if breakfast was heavy

Sheet pan for a dinner win! It’s seriously my fav thing to make at this point in my parenting life. 🤪 I added some cook...
05/17/2026

Sheet pan for a dinner win!
It’s seriously my fav thing to make at this point in my parenting life. 🤪 I added some cooked white rice & soy sauce to the bowls….. BOOM - bellies are full.
Any combo of meat & veggies work. I had what was in my kitchen - 🫑🥔🧅 & turkey sausage.

Just cut veggies & meat. Stir in 2-3 tablespoons of olive oil & any seasonings you want. Cook at 425 degrees for 25-30 mins stirring halfway.

Ahhhh…. The days when my Right arm had full range of motion & strength. When I could throw a fast ball, change up, or i...
05/16/2026

Ahhhh…. The days when my Right arm had full range of motion & strength. When I could throw a fast ball, change up, or inside drop pitch without thought. When I could give high-5’s to teammates & swing a bat. This & being a volleyball setter prob helped to cause the arthritis & impingement in my shoulder but the fall on ice in February tore one of my rotator cuff muscles. (There are 4 muscles that make the rotator cuff). I tore my supraspinatus. Surgeon also cleaned up the arthritis & did an acromioplasty. I am now 5 weeks post op & still in the abduction pillow sling. (Big & bulky!) I see the surgeon next week & hopefully come out of the abduction pillow & start PT.

The days of my arm moving this freely are over but I don’t coach fastpitch pitching anymore so that’s ok. It will be great when I can put my own ponytails in, wash my hair with both hands, put on eyeliner, wear a normal bra, buckle my seatbelt without pain, pull up my pants, etc. it’s very limiting & somewhat depressing. I’m a very independent woman (single mom life over here & home owner so I have stuff to do!) 🤪

On top of that trying to plan a grad party for both of my kids!

Today’s rainy weather is making my entire right neck & arm ache but this could be my new norm.

One step on slippery ice changed my life but THANK GOODNESS it’s only my arm & I have lots of friends, family, & 2 amazing young adult children to help me. I’m grateful for so much! And so very thankful Im off work & can rest/heal. As a therapist, I am much more experienced with the patient side of shoulder surgery than I ever wanted to be. I’d take another knee surgery over this any day! But God is good & my faith is helping me to get through this.

Moral of the story: BE THANKFUL for a body that works & that you can do simple life things. Take nothing for granted….. such as sleeping comfortably without a huge immobilizer in bed with you. 😖🤣

If you can move your body…… do it. Exercise, get more movement in throughout the day & take care of yourself. The stronger & healthier you are BEFORE accidents like this happen, the better you’ll heal.

God bless you on this Saturday morning & always!

Others: ‘I don’t care about your food pics.’ Me: ‘I’m not posting them because I think you care. I’m posting them to te...
05/15/2026

Others: ‘I don’t care about your food pics.’
Me: ‘I’m not posting them because I think you care. I’m posting them to teach & inspire…. Make you think outside the box of your normal meal options.’

DID YOU KNOW? 🥝
1 kiwi has more vitamin C than many oranges? And it satisfies a sweet craving? 1 kiwi is about 50-60 calories.

Vitamins & Nutrients in Kiwi 🥝

* Vitamin C — extremely high; great for immune support and skin
* Vitamin K — helps with bone and blood health
* Vitamin E — antioxidant support for skin and cells
* Folate — supports cell health and energy
* Potassium — helps muscles, hydration, and blood pressure
* Fiber — supports digestion and fullness
* Antioxidants — may help reduce inflammation and oxidative stress

I’ve never scooped it out with a spoon. Usually peel & slice but this way is so much easier IMO. I don’t eat the peeling but some people do! Do you?

5 weeks post op today and yes…. Still in the immobilizer. I do feel some improvements in pain but mobility is still a n...
05/15/2026

5 weeks post op today and yes…. Still in the immobilizer. I do feel some improvements in pain but mobility is still a no-go…… rotator cuff surgery is a slow process. I’ve had emotional days… days where I sleep most of the day with an ice pack, and days when I’m super excited to go to Kroger for my pick up order.

My parents and friends have been a huge help. My kids too but they are sick of me I think. lol!

But this little doggy…. She curled up on my chest today and took a nap right next to my arm. So darling!

Who else has pets that know when you’re not feeling well & just want to be next to you? Have you seen videoes of the dogs that sense blood sugar rise and falls? They are amazing!

are hands down my fav pickle! I sip the juice too! 😁 And… when I eat all the pickles I slice these delish little cucu...
05/13/2026

are hands down my fav pickle! I sip the juice too! 😁 And… when I eat all the pickles I slice these delish little cucumbers 🥒 up into spears and place them in the juice to make more. I do this about 2-3x then I buy more Grillos! (do you sip the juice too? It’s so good!)

Address

Cincinnati, OH

Website

https://bodi-fit.life/bp7wpbyz

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