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! ���

What else should I not forget to miss?
06/12/2026

What else should I not forget to miss?

06/09/2026

Today’s thoughts….

Who is Lisa when she’s not actively raising kids?

The strange thing about successful parenting is that if you do it well, your job gradually disappears.

And nobody really prepares moms for that.

06/09/2026

Can we talk for a moment about the post grad party blues?
After weeks & months of thinking about ALL THE THINGS that go into hosting a nice grad party for your HS graduate….. & then it’s all over - I’m feeling a little lost.
It’s hitting me I won’t race home after work to travel to a HS gym to cheer her on, or give her pep talks about her speech she needs to give in class, or listen to her tell me about her trig test.
I know there is college dorm life & living away from home to help her work through……. But I’ve allowed myself to try & decompress the past 2 days & it’s weirdly difficult!

Kind of reminds me of how I felt after months of training for a marathon & then it was over. A little lost, mentally & physically tired, searching for the next thing to accomplish.

Any other senior parents feeling this too?

Getting that PT done! Pulleys are easy when youre not healing from a rotator cuff surgery & the shoulder doesn’t feel li...
06/01/2026

Getting that PT done!
Pulleys are easy when youre not healing from a rotator cuff surgery & the shoulder doesn’t feel like it’s going to pop off your body.


Did you know frozen shoulders are common in menopausal women?

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

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Cincinnati, OH

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