VII: Getting Stronger on the Track: You don’t want to lift heavy weights.. Changing your Angle is like Changing Perspective

Just like changing your perspective can change your life so too can changing the angle you lift can change your physique. Sometimes just changing the way you look at something makes all the difference in the world.

posteriorangle picWhile in recovery the body has one thing to do HEAL.  The body is designed to heal itself, if you let it .

And yes sometimes surgical intervention is required but then there is healing time involved in that too.

The most obvious way to progress is to increase your weight load. SO how to progress and keep things interesting when you have restrictions placed upon you and lifting heavy is not on option… Change the angle.

By simply changing the way you stand or angle the of the weight bench you can target your muscles from a different angle, recruit adjacent muscle fibers and stabilizer muscles and promote a more balanced, symmetrical physique.lateral angle pic

If you continue to lift weights in the same angle every time you will only get stronger at that angle and eventually you will either plateau or create imbalances.

If your scared of lifting heavy weights because you think you’re going to get big and bulky, which by the way is a BIG MYTH, (you get big and bulky from the eating the wrong foods) this a perfect technique for you to incorporate into your training regimen.

Biceps anglepicsNot only did I use this technique while in recovery but I use it with my clients because it integrates movement in daily functional living.  From day to day we lift, we push and we move our bodies in different ways and different angles your body needs to be strong and ready for anything that comes your way.

Other options are varying your speed, changing grips, and recovery time between sets.

Doing angles you’ve never tried—even when completed on a common exercise—are almost like brand-new movements altogether. Your perspective of the same 10-pound weight will be completely different .

Simply adjusting your angle keeps it FRESH and offers up a whole new perspective!

DO WHAT YOU CAN WHILE YOU CAN’T DO!

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

 

VIII: Getting Back on theTrack, Why I Choose Isagenix and About My Results

It’s Tuesday and things are flowing a lot better today. While still in recovery things are not moving as fast as I would like, but trust they are moving at the speed which they must,  I feel like I get  stuck in all sorts of places.  It seemed everything I tried to do was met with a complication, a challenge, or a brick wall so to speak.  Since I entered the world of Isagenix, I discovered an almost miraculous tool, the 2-day cleanse.   No matter how many times I’ve tried it, it always elicits a different experience with the same result, I ALWAYS FEEL BETTER!

On the morning after the second cleanse day, I wake up feeling energetic and positive with a renewed sense of perspective and magically I’ve been transformed in what seems like another world.

First thing I do is jump on the scale and I’ve lost at least 4 pounds- water, maybe. Four pounds may not sound like a lot but I’ve lost stress and blocks and negative feelings and loads of other …  lets call it 4 pounds of stuff.

It’s the end of something old and the start of something new.

My day begins with a renewed sense of self and I feel like I’m starting over.  Suddenly new opportunities are knocking on my door.  I now have clarity in situations where I couldn’t see the light.  In just 2 days I’ve managed to let go of other gray matter that no longer holds any significance in my life. I can move forward with a sense of freedom and no longer feel tired or locked down. Even my writing, where I once had writer’s block now flows effortlessly like a stream of consciousness.  My breathing is easier and my smile is my smile.  I feel amazing!

A jump start to feeling fresh and new or a reset button. I get to start over on a new path with a new perspective. Miraculously I’ve been catapulted into being in the here and now. I am present once again. :)

Attitude adjusted…

Feeling Grateful

Plus It’s time for that Spring Cleaning so Hit me up if your interested or follow this link….

http://jbefit.isagenix.com/

( copy/paste link to browser if doesn’t take you there)

GO for Life! ™

contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

VII:The Importance of Muscle Balancing and The Correlation Between Mind, Body and Spirit

sarong saluteI could talk about the importance of skeletal alignment, improved posture and improved proprioception but instead I’m going to go off the beaten path and refer to the correlation between mind, body and spirit, and how the physical manifests the spirit and what the spirit needs will manifest physically. Into the esoteric I go…

While I’ve been trying to balance my muscles to work symmetrically, it seems my life mirrors just that.  Things have been a bit off balance since my surgery as well. It should be no surprise when you come to realize how the physical reflects the spirit. In our lives we fall into patterns and routines, and during my recovery, hard as I try I can’t seem to keep my routine while trying to restore balance and stability into my body and my life.

There seems to be no routine and maybe that is because what I’m going through is not part of my routine or will never be and I’m just passing through.

Some days are easier than others and some just don’t make sense at all. I’m getting through it though :)

Sometimes things have a flow and then for no reason at all everything seems all over the place.  At times I feel like I’m going nowhere, other times I feel like a turtle moving ever so slowly and sometimes I don’t know where this going at all. I try to listen to the messages the universe is sending me and continue on the healing path.  It’s amazing the things you can discover here. Just the change in perspective from my pre-surgical days has led me here. My routine has changed the things I see and the way I see them, the things I do, the people I meet and the places I go.  I remind myself that like Tai Chi,  take one step at a time, take it slow, remember to breathe, where you are is where you are and therein you are in the flow…

You will be guided by your recovery.   Listen closely…As strength is restored, balance is recovered and life is uncovered.

Namaste

DO WHAT YOU CAN WHILE YOU CAN’T DO!

GO for Life! ™lotus pic

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

On the Road to Recovery IV- Cardio – Keeping the Heart Healthy when Using Your Legs is a ‘Hard Limit

What’s worse not being able to train your legs or not being able to do cardio?

Not being able to train both is catastrophic to both your metabolism and your heart health. Since both control your heart rate and both control the rate at which you burn fat, maintaining your weight or keeping body fat levels at bay can be challenging if not straight up difficult. (Continue reading for the answer…)

Finding ways to keep my heart rate up without using my legs was challenging for me.  Here are 2 ways I found to keep my heart up at least at a recovery rate of 120 bpm:Bouey

•The first was to put a buoy between my legs and swim with my arms for 30 minutes.

•The second, the arm bike, I would slap on my heart rate monitor and monitor my heart rate for 30 minutes to stay within a recovery heart rate fat burning zone.

armbikeThis is turn does a few things:
1. Put me in a recovery-training zone, which helps to speed up recovery.
2. Helps to circulate blood around the body, to the working muscles and into the healing area to once again speed up recovery.
3. Keeps my heart rate just high enough to burn a minimal amount of fat and train my heart without overstressing the body and again helping to speed recovery.

I can’t say this was fun but I was determined to keep some semblance of physical fitness throughout my recovery to make things easier on me both during and after.

It helped keep me focused and maintain a positive perspective and help attain that feel good serotonin release, even if just for a little bit.

The answer: Leg Training

When training your legs you can elicit both a rise in heart rate for a cardio benefit and strength training to maintain strength and lean muscle for a speedier metabolism and increased circulation for a speedier recovery.

Keep moving people.

DO WHAT YOU CAN WHILE YOU CAN’T DO!

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Emanate Change to Eliminate Road Blocks

RoadblocksChange is Constant… it will happen and it does happen. If you really want to make change and get rid of those road blocks here is something I came across the other day and found it fitting…

Take that first action step.
And then take another one tomorrow, and another the day after that.
Every single day from now on take another step forward toward your goal, toward the change you want to make.
Never stop and never give up!

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

HIIT Cardio for Intense Fat Burning

heart rate watchHigh Intensity Interval Training (HIIT) gets and keeps your heart rate up and burns more fat in less time.

In this type of training  you give one hundred percent all-out effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods.  Because This gets and keeps your heart rate up it burns more fat in less time.

By taxing both the anaerobic and aerobic systems you are able to increase your endurance while improving your conditioning level, improve glucose metabolism and burn more fat.

HIIT increases the resting metabolic rate  (RMR) for the following 24 hours due to excess post-exercise oxygen consumption , and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.

However, HIIT is not an everyday activity!

Repeat

DO NOT try this everyday.. it WILL lead to overtraining, injuries and metabolic disorders and this will lead you nowhere fast!

Because the central nervous system (CNS) is primarily affected by this high-intensity work it takes a minimum of 48 hours to recover.

HIIT sessions may vary from 4–30 minutes. These sessions are short but intense.

HIIT Cardio sessions can be performed on a bike, elliptical, treadmill running, or even on stairs.

For example 20 sec intensive work 10 sec rest – repeat 4 minutes, also known as Tabata Training.

Training intervals once/week can improve body composition along with conditioning levels.  To improve your conditioning levels aim for 2 x week.

This type of training puts serious demands on the body and should leave you physically and mentally drained after a good workout.

Recovery antidote for this is old fashioned steady state cardio training : )

Use slow fat burning cardio at about 120 bpm the other 4-5 days/week to recover and continue burning fat : ).

*HIIT Training can be incorporated into your routine only after you have safely built an aerobic baseline.

More on this soon…
Heart Rate Monitor ( No Chest Strap)

With Chest Strap

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal

Would You like to Do a Cleanse with Me?

Last week I mentioned spring cleaning… This week I will tell you why I’m getting ready to do the Isagenix 9-day Cleanse.

I recently had surgery. “They” pumped me up with anastesia, pain killers and anti- inflammatories that were all mandatory.  I got 2 ulcers and other unpleasantries associated with such practices. While I would normally reject these methods, I succomed to the medical process because I was entering the surgical world that was unbeknownst to me. Something, quite possibly fear, told me to let go and listen to the medical process.

Well now that surgery is behind me, my life is starting to take on it’s normal pace. I’m starting to feel more like myself again, I am ready to put this experience behind me, move forward, get my mental focus back on track, start training again and get game ready.

No more excuses!

Here it is the 9-day Isagenix cleanse:

http://jbefit.isagenix.com/

( copy/paste link to browser if doesn’t take you there)

You don’t have to starve yourself, You get to eat real food, and keep your protein intake high so you don’t lose valuable hard earned muscle. By the way, they have both whey and pea protein options for those who follow plant based nutrition.

I’ve done it a few times and each time I get that feel great feeling all over.

I know 9-days sounds like a long time, but it really goes by very quickly. Before you know it you’re there. If you would like to join me, I can coach you through it and help you get over to the other side where feeling great lies.

Warning you may experience:
•Greater energy
•Weight loss boost
•Improved muscle tone
•Balanced digestion
•Reduced cravings

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

MOTIVATION- Staying There!

Have you set your 30-day goal yet?   GREAT !

Often times the hardest part can be staying motivated throughout your chosen journey.

Setting small attainable goals along the way can help with that feeling of getting stuck or keeping you motivated along the way.

•Define your goal
•Write it down
•Make it positive
•Set a deadlines
•Give it meaning – have a sincere emotional attachment to it
•Make it challenging yet realistic

The goal is not an end, but a means to another goal.. Look at the them as “stepping stones” and each stone represents an achievement.

After all it’s the journey that counts!

Take that first step…

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

The Definition of ” INSANITY” is …

einstein1_7“Insanity is doing the same thing over & over again but expecting different results” -  Albert Einstein  (Although attribution here remains questionable, I will still credit Einstein as the source.)

Ever feel like you’re stuck on a hamster wheel going round and round in the same direction but going nowhere… I have had this feeling several times over throughout my life.  Usually this is an indication of a need for change.

Here’s an idea… This month, make a commitment to doing something different.  Maybe something you have thought about doing or just doing something you already do but do it in a different way. Surely this will ellicit a change in your life, redirect the flow of energy that comes in and out. Make space for new people and new experiences in your life and notice the changes in and around you..

Let me now what you decide to change & would love if you would share the changes you experience.

I am making a 30-day commitment to change something this month… I will keep a journal to document my experience and will keep you posted.

Try something new & different!

See you changed at the end of this month : )

Safe travels…

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer