More than “10 Tips to True Fitness”

smileTrue Fitness is more than just exercise. It’s about achieving wellness in Mind, Body & Spirit. Regardless of age, gender or fitness level apply these 10 Fitness tips for a fit & healthier YOU!

“More than 10 Tips to True Fitness”

1. WORKOUT everyday – activity of your choice, your level, set your goals and train for that. Train hard. Most importantly, SHOW UP I mean really BE PRESENT. torso

2. good NUTRITION is key – Whole foods Clean eating- nothing processed, nothing preserved. You can exercise all day, if you don’t fuel yourself properly all that hard work will be wasted.

3. SET GOALS– see the big picture. Then set small reachable attainable goals. This will keep you motivated. When you reach them congratulate yourself…not by eating an Ice cream sundae (although sometimes I do enjoy French fries ooops), by taking the time to give yourself props for your accomplishments. Then accept where you are, get back to work & move on to the next!

bottoms red4.  DISCIPLINE – by this I mean put your self first. Do what you have to do for you and get it done. Then you will find you have that much more energy to give to the world & to others. It’s give & give, give to yourselves then give to others. It’s a wellspring!  Without this you will ACCOMPLISH nothing.

 5. Stay INSPIRED– making exercise a routine is one thing. Staying motivated and doing the same thing everyday gets old. When you see that start to happen, make a change.  At first the body will change, when it gets used to the same thing the changes will come slower and then none at all.  Changes take time. You didn’t get here in a day and you won’t get where you’re going in a day either. …CHANGE it up, keep it fresh!

6. BALANCE- meditation, breathing and visualization – though these should all be separate they make there way into one.sarong salute  Tai Chi, yoga, meditation, breathing, walking, mantras, incorporate these things into your schedule.. one or all.. if you’re training hard it’s important to do something soft for yourself. BALANCE is the Key.

7. Stay POSITIVE– look for the good in everything, use affirmations, even when it gets hard and seemingly impossible. Be PATIENT with your self…ALL is POSSIBLE!

b&w profile8. With all of this, carry that bottle of water & remember to DRINK & BREATHE!

9. Your body is your temple, HONOR it, RESPECT it & LOVE it!

Lastly & Firstly…

10. GRATITUDE-be grateful for the opportunity to fulfill these accomplishments, dreams & desires.buttocks

The MAGIC is here!
                                                                                   The End

Namaste
&
GO for Life! ™
In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Photographs & Style by Quelle Faboo Maureen Fannon

Quellefaboo.com & “True Fitness”

sarong saluteIn continuum of Self-Improvement month I was asked to write a piece for Quellefaboo.com blog site

Please click on the link to find:
“10 Tips to True Fitness” and some very cool & maybe a few little risqué photos taken by photographer & stylist  Maureen Fannon

http://www.quellefaboo.com/#!August-is-Self-Improvement-Month/c92h/B604176B-4DEE-4A72-AC61-A261DBCA03A8

(please copy & paste link in new browser if it doesn’t take you there)

I hope you will enjoy this piece as much as I enjoyed writing it!

In gratitude to quellefaboo.com for giving me a platform from which to grow.

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

“The Healthy Show”

P& me wide[1]Q&A

We live in a multicultural society, and we are eating food from different cultures and countries. We also want to try the new gourmet restaurant or the new diet. Some people want to go vegetarian, but they get tired in the process…

HOW DO WE EAT HEALTHY with all this influence around us?

What will be your best advice to our audience?me full body

There are so many options today.. More than ever I Feel.   There’ s Paleo, Vegan, Low Carb, Low Fat , High Protien, The Ducan Diet, just to name a few…

The best advice I can give is to find a nutrition plan that works for you.  What might work for someone else may not be right for you.  Think of it as a way of life, NOT a diet. It’s something you will have to live with day in and day out. It requires Discipline.

The one thing that will work for everyone is to think WHOLE.   Lean Protein sources, healthy fats, fresh vegetables & fruits…organic whenever possible.  When eating complex carbohydrates stick to unprocessed sources like potatoes and butternut squash. Whole foods – means nothing processed.

photoHow did you become a nutrition specialist?

     When I began strength training, my trainer taught me that if I was going to be training hard I had to eat to supplement my training. That is eating the right food at the right time so I could see the results of what I was training for.  Working out alone just wasn’t going to cut it.   Eating right had to be integrated in the plan.  Soon it became a way of life and I improved with time as did my physique. I wanted to learn more so I went back to school and got certified.me cropped

Thank you Kiko Ricota & Mauricio Portillo  for the opportunity to appear on your show, Penelope Sosa for making it easy  & Valerie Girard for your beautiful make-up artistry.
I feel blessed.

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

P90X Tony Horton & Me : )

Here I am On-Set with Tony Horton filming a video for P90 X – 10 minute-trainer !

w Tony Horton on set filming P90x 10-min Trainer

w Tony Horton on set filming P90x 10-min Trai

I have attached photos from the shoot to share with you all. I couldn’t figure out how to load them properly on this page  so they’re a bit scattered about.  Just the same, I hope you enjoy them as much as I enjoyed filming this. Humbled!

Wishing everyone a New Year filled with Health, Wealth & Prosperity

In PEACE, HEALTH & with much LOVE,

Joycelyn Bejar

Tony & me

w Tony Horton Filming P90X 10-min Trainer

w Tony Horton Filming P90X 10-min Train

set 3set 1

set 7set 6

w Tony Horton on set filming P90x 10-min Trainer

w Tony Horton on set filming P90x 10-min Trainer

w JC Burke My "TV BOYFRIEND"  on set filming w Tony Horton P90x 10-min Trainer

w JC Burke My “TV BOYFRIEND”
on set filming w Tony Horton P90x 10-min Trainer

 

 

DISUSE & ABUSE…save yourself from yourself

Joycelyn-253webAging is inevitable! BUT…

What we do today affects how we feel tomorrow.  Premature aging is as much the result of disuse and abuse of the body as it is the passage of time.

Sarcopenia is the degenerative loss of muscle mass related to aging.

The average decline in muscle mass between age 30-70 has been measured with women & men at 22% & 23%.

Some additional facts:

•Men & Women generally achieve maximum strength between the ages of 20-30.

• A 20% decline in muscle strength that usually occurs between ages 40-65 is attributed to age and disuse.

• Muscle mass has been found to decrease from 35%- 46% after age 60

•Men & Women CAN improve strength with age

• As Muscle Mass decreases with age Body Fat increases.

Strength training can prevent loss of muscle and help to regain that much needed lean mass.

Your Solution: HIT the WEIGHTS!

or more simply put…

USE iT or LOSE iT!

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer