Go Slower to Go Faster -Heart Rate Training with Phil Maffeton

So you got the fit bit with the heart rate monitor and you want to know how to determine your zone for increased fitness and fat burning potential…

If you really want to increase your fitness level here are the rules…

Taken from Maffetone’s Big Book of Endurance Training and Racing:

1. Subtract your age from 180.

2. Modify this number by selecting from among the following categories the one that best matches your fitness and health profile:

a. If you have or are recovering from a major illness (heart disease any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times per week) for up to two years without any of the problems just mentioned, keep the number (180 – age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

Stay within the 10 beats do not go lower or higher.  The hard part is not going past your zone.  Staying slower will actually help establish a baseline and then you can improve your heart rate conditioning.  It will get frustrating but it will give you you a chance to practice patience and it does work!

What this does is stimulate the full spectrum of slow-twitch muscle fibers to rely on fat for fuel. Besides burning fat, it puts you in a recovery zone and helps improve heart and lungs, increased circulation, and better brain function.  This also helps the joints, bones, ligaments, tendons, and muscles prevent injuries, avoiding chronic pain conditions in areas like the low back, knee, shoulder, wrist and neck.

Going slower to go faster Check it out..  “The Phil Maffetone Method”

GO for Life! ™ jefitthumb2

In peace, health & with much love, 

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Thank you Edgar Romero for turning me on to this.

Chickory Root – The Coffee Alternative

Are you looking for a coffee substitute, well neither was I until I had to remove coffee from my diet : ( !

Here comes Chickory root with it’s health boosting benefits…

It looks and tastes something like coffee but is caffeine-free and less expensive than the real thing.

This medicinal herb, helps purify the blood and detox the liver.

Chicory root…

•Supports digestion, and the breakdown/metabolism of fats by increasing bile production

•Contains inulin which helps regulate blood sugar levels and pulls toxins from the body when we visit the bathroom

• Inulin can regulate blood sugar levels and pulls toxins from the body when we visit the bathroom and boosts immunity.

• Chicory is full of antioxidants

• Reduces inflammation in the body

• Studies show that it’s antibacterial and anti-fungal

• Helps boost digestion and relieve constipation. : )

OK,  I’ll admit it’s not coffee and I surely do miss my morning cup and boy do I hope this is temporary, but in the meantime I will enjoy the deep, dark, slightly bitter & rich taste and all the benefits of my cup of chickory root : )

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer


Turn Life’s Lemon’s into a Powerful Tool

lemonThe simplest and most cost effective way to alkalinize your water is to put lemon in it.

Lemons are considered one of the most alkalizing foods you can eat. This may seem untrue as they are acidic on their own. However, in the body, lemons are alkaline; the citric acid does not create acidity once it has been metabolized. The minerals in lemons are actually what helps to alkalize the blood.

Most people are too acidic (from eating too much sugar and grains), and

Drinking warm lemon water can helps reduce overall acidity, drawing uric acid from the joints reducing pain and inflammation.

For centuries, it has been known that lemons contain powerful antibacterial, antiviral and immune boosting components.

Lemons are considered a great digestive aid and liver cleanser too.

Life’s Lemons can be pretty powerful stuff!jefitthumb2

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Alkaline vs. Acidic

An acidic body is a magnet for disease, illness, cancer & aging.  The main fear regarding an acidic diet is bone loss from the body releasing minerals from your bones.

However, Alkalinity is also potentially a problem because it is antibacterial, so it could  disrupt the balance of your body’s beneficial bacteria,  which can buffer your stomach’s acidity and impair your ability to digest food.

Understanding the pH scale is from 0-14.  pH is short for “potential of Hydrogen” so what we’re reading is the concentration of hydrogen ions of foods and beverages to cosmetics, pharmaceuticals, and medical diagnostics.

7 is neutral, Anything less than 7 is an acid, Anything more than 7 is an alkali.  As a point of reference, the pH of battery acid is 1. Water is 7, or should be.

To give you a simple guideline:

Fish, meat, cheese, eggs and grains are considered acidic.

Vegetables & Fruits are considered alkaline

To maintain a balanced pH in your blood and tissues, your diet should consist of at least 70 to 80 percent basic foods – that is, no more than 20 to 30 percent acidifying foods

The typical American diet is loaded w sugar and processed foods, which throws off your body’s ability to optimize your pH.

The idea is to achieve BALANCE and the best way to do that is to ADD vegetables & fruits to your diet. A diet rich in raw, organic, whole foods this will help optimize your body’s pH and achieve homeostasis.

Though clinical research in humans has yet to be proven on alkaline vs. acidic, the truth remains… a diet high in junk food will cause diseases and one in whole unprocessed foods can cure a list of ailments.

More on alkaline water to follow…

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Belly Fat Distress..one quick tip

jefitthumb2When your body’s level of the stress hormone Cortisol is chronically elevated, excess fat gets relocated to your abdominal area.

VITAMIN C  helps lower Cortisol levels.

Reducing your Cortisol levels would help you score those flat abs

This doesn’t mean to load up on oranges, infact that will do the opposite.  Look to the sweet potato instead.

VITAMIN C is non-toxic & safe.

VITAMIN C benefits may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

500 mg minimum

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Your Adrenals & Stress- DONT’s

Joycelyn-326web 2_WMAdrenal Fatigue is usually caused by some form of stress.  No matter physical, emotional, psychological, environmental or infectious, your adrenals respond to every kind of stress in the same manner.

Even if minor, stressors accumulate and the adrenals have no opportunity to FULLY recover.

Adrenal Fatigue takes patience to overcome.

Recovery can take 3 months to 2 years depending on the severity.

Discipline is required to making lifestyle changes to reduce stress.

Make a conscious effort to avoid these things:

Getting overtired




White flour products

Coffee (this was hard)

Staying up past 11pm

Pushing yourself

Energy suckers

Being Harsh or negative with yourself

Feeling sorry for yourself

Food allergies & sensitivities

Never skip breakfast


OVER TRAINING (this was my pitfall)

These appear difficult or even crazy, but these may keep your body from healing.

Give the body a chance to heal.  It really is a small price to pay for the quality and the longevity of your life.

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Boost Your Immune System & Fight the Flu

Flu season is among us and keeping our immune system strong is our only defense.  Besides good nutrition, which I know you all follow because you read my posts to keep you healthy, here are a few tips that can help boost your immune system to get through this flu season:

•GRAPEFRUITS - and other citrus fruits are all rich in vitamin C. This vitamin inactivates histamine, the substance responsible for your runny nose and congestion, and helps reduce the inflammation that accompanies colds and viruses.

•GREENS - such as kale, spinach, and Swiss chard are immune-boosting foods that also contain high levels of vitamin C, which not only packs a powerful antioxidant punch, helps to fight off infection and regenerate other antioxidants in the body, including vitamin E. They also contain folate, another immune booster.

•CINAMMON - is an antiviral, antifungal, and antibacterial machine, so it does more than just boost the immune system — it actually fights the pathogens that cause illness.  Bonus CINNAMON is a fat burner too.

•GARLIC and ONIONS - contain compounds that rev up the activity of immune-system cells called natural killer cells and T-helper cells.

•WATER - Dehydration can also lower your defenses. Drink at least eight 8-ounce glasses of water and other fluids every day. And if you’re already sick, double that.

And of course…

•CHICKEN SOUP - blocks the migration of inflammatory white cells, which engulf troublesome bacteria. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine and the soup’s salty broth keeps mucus thin the same way cough medicines do.  This might explain why we always feel better after mom’s soup, or maybe just because she made it with LOVE.

Eat smart and Feel great !

In peace, health & with much love

Certified Fitness Nutrition Specialist
Certified Personal Trainer