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

So You Want to Burn Fat- Slow & Steady Does It

Your goal is to burn fat, right?.. It doesn’t have to be so hard or intense. Steady-State Cardio improves heart function,  recovery and burns fat.

Since Steady-State Cardio (SSC) does not place a large demand on your body it can be done everyday and used as a recovery tool from your intense weight training or HIIT routine.

SSC will help you RECOVER faster by improving blood flow to the trained muscles without placing an additional load on the body.

SSC is also optimal to specifically train the heart and IMPROVE HEART FUNCTION by increasing your cardiovascular endurance.  Over time your lung capacity will increase causing your heart rate to drop both at rest and during exercise.

Yes HIIT (High Intensity Interval Training) burns calories, improves high level conditioning and does burn fat, but slowing down allows your body to draw more of its energy from fat stores.

Body fat burns off best at a lower intensity level.  The body uses oxygen to help draw on and break down fat stores. This is your aerobic zone.  Once you increase your intensity you have entered the anaerobic zone, (without oxygen) and your body will burn more sugars for fuel and become inefficient at burning fat, which is your goal, right?

So generally what you want to do is keep your heart rate at around 120 beats per minute.  The best way to monitor this is by using a heart rate monitor. It doesn’t have to be anything fancy, a simple one will do.

Keep your slow sessions between 30-45 minutes in length or two 15-30 minute sessions a day.

I’ve listed a couple below. You can click on picture to purchase your own.

Here’s the one I use (I don’t particularly care to wear a chest strap)

 

Here’s another option with a chest strap for about $40:

Go as simple or as fancy as you like. Just pick the one the best suits you and your budget.

Old Fashioned Steady-State Cardio still has its place in the heart.

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

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

2015- Set Your Intention

We get so caught up in new years resolutions.  Over the years can you count how many times you have actually accomplished or completed your resolution.  No reasons why are necessary, that is not the point.  The point is that we move forward not backwards or maybe even practicing stillness and allowing the universe to move you. : )

Set your goals then set your intention NOW start moving in that direction!

lotus picThis year I am setting my intention on staying focused on the moment… being present and being in the here and now.

Enjoying where I am and grateful for what life brings each passing day.

Wishing you all a very happy & HEALTHY new year!

And look out for the publication of JBeFit Kitchen in 2015

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejarcontact
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