About this S’well Water Bottle

swell water bottlepic

About the bottle….

For the longest time I was resisting giving up my plastic water bottles in lieu of a stainless steel or glass bottle for fear that I would break one or add weight to my daily load of stuff I carry. Knowing full well that leaving my plastic water bottle exposed to the heat was turning my life saving water into a toxic chemical mess, I still chose the BPA producing plastic.

Basically these chemicals are possible endocrine disruptors and could mimic estrogen and effect the hormonal system through the thyroid gland. On the short list, BPA has been linked to reproductive problems, ADHD, diabetes and obesity, metabolic disease, miscarriages and poor brain development.

Really, this thought process of mine made no sense with my philosophy for conscious living on the fitness, health and wellness path. After all, it seems ridiculous economically and environmentally to constantly buy bottled water only to throw away the bottle each time and expose myself to harmful chemicals.

About the bottle, it keeps cold, cold for 24 hours and hot, hot for 12hoursl.

So grateful to my friends Jonie Misleman & Chauncey Williams for the amazing gift of aligning me with this #S’well Water Bottle

Follow me on instagram… jbefit.joycelyn

GO for Life! ™

In peace, health & with much love, jefitthumb2

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

The “Power Position” is Present in all Disciplines- Kung Fu and Yoga Alike

If all this sounds like Chinese to you, let me put it in a simpler form.

The “Power Position” tells your body to recover, to learn this space, this is a safe zone and this is where the body should find comfort and recover.

The power position carries across many disciplines:

•The “Plank”plank

Samasditihi•In Yoga, “Samasdetihi”

 

 

•In Shaolin Kung Fu, the start and end position in all forms.KungFu recovery pic

•Bosu Elite , Flat jacks,  a supine plank position is the same as a standing upright power position.flatjacks bottom

They all have the same purpose, neutralize posture for greater stability and force transfer !

Coincidence?…NOT

GO for Life! ™jefitthumb2

In peace, health & with much love, 

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Establishing The “Power Position” and “Pelvic Perfection”

Everything begins and ends here. Let’s define the “power position”:

The “power position” creates the neutral basis for your body. Training in this position results in a stronger and more balanced relationship between center of gravity and base of support ..center base and base to ground leads to better gait mechanics.

Training on the BOSU Elite provides mechanical advantages for enhancing gait mechanics both neurologically and structurally which means you can get into positions and reach a range of motion that you were unable to achieve without it.

Power postion thisoneEstablishing the Power Position:

• Stand with your feet hips-distance apart and toes straight ahead
•Squeeze the glutes, a.k.a. your butt (pelvis tilts and shifts forward, hips externally rotate
•Engage the abdominals to lock that position in
•Tuck chin slightly, head as if “suspended from above”
•Think wide and low through the shoulders
• Flatten the curve in your lower back-think longhand wide through the lower back

Training stimulus results in…

*Dorsiflexion with inversion that creates a springloading effect through the body.
*Efficient Natural positioning at ground contact during walking and
*Creates an optimal mechanical leverage for efficient force transfer

Basically the BOSU Elite surface and the exercises in the power position help to cerate a tighter suspension within the system creating a coil like effect in the body that will transfer to a more enhanced efficient, stronger maximum engagement and force transfer through the spine. The spine then becomes a better transmitter of force and the hips become the fundamental driver and the hinge for force. Through this we are able to maximize core stability and hip mobility throughout the greatest range of motion and improve force transmission to/from the ground.

 

Better foundation,Better stability, Better squatting, Better motor skills, Better movement!

MORE BETTER EVERYTHING  : ) !

More on the “power position” to come …

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Remember the FAT FREE hype? – Would you believe that was a government conspiracy theory to propel SUGAR industry profits $$$$

If you remove the fat you have to replace it with something else to give it flavor … how bout SUGAR …  this would then drive “America’s per capita sugar consumption up by a third. “ if not more and support the sugar industry.

sugarmountainpicJust after I posted last week’s blog my friend and colleague Lewis sent me this. I’m posting it for you in its entirety because I feel it’s worth the read and think you should know.

50 Years Ago, Sugar Industry Quietly Paid Scientists To Point Blame At Fat: NPR

In the 1960s, the sugar industry funded research that downplayed the risks of sugar and highlighted the hazards of fat, according to a newly published article in JAMA Internal Medicine.

The article draws on internal documents to show that an industry group called the Sugar Research Foundation wanted to “refute” concerns about sugar’s role in heart disease. The SRF then sponsored research by Harvard scientists that did just that. The result was published in the New England Journal of Medicine in 1967, with no disclosure of the sugar industry funding.

The sugar-funded research was a literature review, examining a variety of studies and experiments. It was delayed, according to the newly uncovered documents, because more and more studies raising concerns about sugar were being published even as the scientists were working on their rebuttals.

The authors of the new study say that for the past five decades, the sugar industry has been attempting to influence the scientific debate over the relative risks of sugar and fat.

“It was a very smart thing the sugar industry did, because review papers, especially if you get them published in a very prominent journal, tend to shape the overall scientific discussion,” article co-author Stanton Glantz told the New York Times.

The SRF was clear that its “particular interest” was in evaluating studies of sugar. And it was certainly happy with the result: “Let me assure you this is quite what we had in mind and we look forward to its appearance in print,” John Hickson, SRF vice president and director of research, told one of the scientists.

The scientists had raised concerns about the validity of research that suggested sugar could play a role in coronary heart disease, concluded that reducing fat consumption was undoubtedly the best way to reduce coronary heart disease.

“It is always appropriate to question the validity of individual studies,” lead author Cristin Kearns told Bloomberg via email. But, she says, “the authors applied a different standard” to different studies — looking very critically at research that implicated sugar, and ignoring problems with studies that found dangers in fat.

The documents in question are five decades old, but the larger issue is of the moment, as Marion Nestle notes in a commentary in the same issue of JAMA Internal Medicine:

“This 50-year-old incident may seem like ancient history, but it is quite relevant, not least because it answers some questions germane to our current era. Is it really true that food companies deliberately set out to manipulate research in their favor? Yes, it is, and the practice continues. In 2015, the New York Times obtained emails revealing Coca-Cola’s cozy relationships with sponsored researchers who were conducting studies aimed at minimizing the effects of sugary drinks on obesity. Even more recently, the Associated Press obtained emails showing how a candy trade association funded and influenced studies to show that children who eat sweets have healthier body weights than those who do not.”

Here is the article in it’s entirety:

http://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat?utm_source=npr_newsletter&utm_medium=email&utm_content=20160913&utm_campaign=news&utm_term=nprnews

Keep this in mind when reading your food labels:

4 grams of sugar = 1 teaspoon

No es Bueno : (

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Still on CRACK- How much Sugar Should We Consume?

In case you’re wondering…

The American Heart Association’s recommended daily allowance of sugar:

spoonful of sugar

•3 teaspoons of added sugar for children

•6 teaspoons of added sugar for women

•9 teaspoons of added sugar for men

If you consider a can of coke or glass of orange juice can contain around nine teaspoons, then take into account all the hidden sugars in our food… That’s above and beyond : O

 JUST SO YOU KNOW
The average American consumes about 152 pounds of sugar a year. That’s roughly 22 teaspoons every day for every person in America. To make matters worse, kids consume about 34 teaspoons every day — that’s more than two 20-ounce sodas — making nearly one in four teenagers pre-diabetic or diabetic.

THE REAL SKINNY
Even though the American Heart Association has a recommended daily allowance, ” the REAL SKINNY is that just a spoonful of sugar will set you in a tailwind spiral downward into the abyss of addiction of the worst kind and beyond.”jb

It’s no wonder America’s health is doomed and health care makes a fortune.

We have been sabotaged : /

Don’t be a victim, take control of your own health people.

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Sugar by Any Other Name Is STILL Sugar – BEWARE

Spotting Sugar when it’s masked by other names on Nutrition labels can be somewhat tricky if you don’t know what you are looking for.

sugar lips

 

 

 

 

 

Below is a quick guide of sugar nicknames to look out for:

    • Agave nectar
    • Evaporated cane juice
    • Malt syrup
    • Brown sugar
    • Fructose
    • Maple syrup
    • Cane crystals
    • Fruit juice concentrates
    • Molasses
    • Cane sugar
    • Glucose
    • Raw sugar
    • Corn sweetener
    • High-fructose corn syrup
    • Sucrose
    • Sorbitol
    • Xylotol
    • Corn syrup
    • HoneySyrup
    • Crystalline fructose
    • Invert sugar
    • Dextrose
    • Maltose

Beware of the hidden sugars lurking in food labels.

GO for Life! ™jefitthumb2

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Get Off the Crack and Get Back on Track – SUGAR is a Bad Habit

SugarpicIt’s been a while since I’ve been on the subject of nutrition, almost as long as my recovery.  Don’t think that hasn’t been in the forefront while I’ve been recovering. In fact, what has enabled me to continue to recover as quickly is being mindful of my nutrition.  I will admit though I’ve not been perfect and probably caved in to more cheat days then I normally would give in to.. But hey, sometimes I am human.  So now that I am getting stronger on my track it’s time to reckon with those demons and banish them off the track.

Sugar does to your brain — the exact same thing smoking, alcohol and cocaine do.

Studies show that Lab rats prefer sugar to cocaine. When given the choice between sugar, cocaine and alcohol those cross-addicted rats always choose sugar.

Eating high-sugar foods lights up your brain on an MRI like a Christmas tree. The very same part of the brain that’s triggered by cocaine or heroine according to research by Dr. David Ludwig, M.D., Ph.D.

The dopamine receptors are activated in the brain when sugar is consumed, and the more sugar that is ingested the more desensitized the brain becomes to the dopamine response and the more sugar is needed to maintain that high.

When the brain starts reducing its number of dopamine receptors in order to keep things balanced “downregulation” is the reason we develop a tolerance.

From there it’s a downward spiral…

Eating wheat, flour and sugar in processed foods spikes our sugar, then insulin. These are the hormonal disturbances that make you store belly fat, and then you are hungry for more sweets and starchy junk food and the cycle continues from there.

Sugar increases your insulin levels, which can lead to:

•OBESITY

•DIABETES

•HEART DISEASE

•IMPAIR BRAIN FUNCTION

•HIGH BLOOD PRESSURE AND HIGH CHOLESTEROL

•PREMATURE AGING

Controlling your insulin levels is one of the most important things you can do to optimize your overall health, and avoiding sugar is the key.

Bottom line, there is no fundamental difference between junk food addiction and drug addiction and basically, Oreos are legal crack. : /

GO for Life! ™jefitthumb2

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

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

 

V: Getting Back on the Track -Next Up… Plyometrics

Plyometric training and why it does the body good.

How these explosive jumping exercises will help recovery and bring us back to speed….

Tendons take A LONG- VERY LONG time to heal.

As I watch my gluteus maximus  (aka. my butt), tendon repair, which incidentally is the largest muscle in the body, it helps power you up hills and stairs and supports your hip and pelvis, little by little I’ve been adding on to my regimen by increasing the level of difficulty and strength.

Without getting too technical, I will try to keep this simple…

Box jump Plyometric exercises like Squat Jumps, Box jumps, Lunge Jumps, Single leg hops, Leap Frogs and skaters strengthen the tendons and improve their elasticity by placing stress on them in a controlled setting. There are numerous studies that support the use of plyometric and dynamic stabilization/balance exercises in neuromuscular training to alter movement biomechanics. The stronger the tendons, the less the risk of injury.

The nervous system also has to be trained to switch on.lungejump

By training the body in a plyometric way, the body makes demands on the muscular system, whose needs are met first by the nervous system. Plyometric training improves the efficiency of this system as well.

lungeThe ability to control the degree of eccentric movement before an extension or concentric movement is key to all explosive sports. This is known as the stretch-shortening cycle. Over time this strengthens the stabilizing muscles to lessen the degree of flexion before the subsequent extension.  This in turn improves coordination and produces more efficient movement patterns. Through this power and speed are born.

Plyos can be subbed for cardio or a sprint day.  Plyos raise the speed of force and speed of your muscle contractions leading to higher explosive power that is needed in sports activities. Every sport can benefit from plyometric training.

To recap plyo training benefits:squat jump

Stronger tendons +Better coordination + Increased stabilization + Strength + Speed=Increased power output systemically and safely

Among all the other benefits, the bonus again is plyos are one of the most effective ways to torch calories and burn fat!

Slow and easy does it but still moving forward.  : )

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

 

 

IV: Getting Back on The Track still – Achieving Balance and Single-Limb Training

This is a reoccurring theme.. Maybe it’s because it is so difficult to achieve and maintain.  At least for the time being this theme keeps coming up for me in my recovery.  It’s like two steps forward one step back.. Just as I begin to think I’m done with this recovery thing something pulls me back to let me know that I’m still in it.

SL stepupThe imbalance between the right and left side is persistant at making me notice that I still have work to do.

Six months out now and feeling frustrated … more than slightly.  Just the other day I decided to test my body.  I tried a light jog only to wake up 2 days later and find my neck stiff as a board and couldn’t turn it.

Thankfully nothing that a chiropractic adjustment couldn’t fix but still a reminder that there’s more work to be done before I’m free.

These imbalances between right and left occur more often than you think.  If you get used to doing things always with your dominant side and never train the other side, over time  you are more than likely to develop an imbalance. You may not notice it for years to come but prepare yourself because when it does hit you will feel the pain in all areas that will be trying to overcompensate for your weakness. You’ll be dumbfounded wondering what hit you.

SO how to correct these imbalances or prevent them before they get you?

SINGLE LIMB TRAINING

Single-Limb training corrects left-right strength and size asymmetries and improves general balance and proprioception different from the way heavy resistance training does.

SL deadliftAnother method I implement is adding one extra set on the right.  So basically I start and finish with the right side for 4 sets on the right and 3 on the left, in an attempt to correct the weakness on my surgical side and bring it up to par with the left.

Here are some examples of exercises you can incorporate into your workout:

•Single-leg deadlift

•Single-leg squats

•Balance lunges SL Balance lunge

•Strict step-ups

•Single-leg hops

•Single leg calf raises

These provide the smallest possible base of support and require the greatest proprioceptive response. An excellent tool for developing stability, balance and strength interdependently of each other.

Though it takes twice as long to train each leg individually as it would to train them both at the same time this can serve as a bonus to increase your metabolic conditioning which means you can burn more fat  : )

Well at least with the two step forward and one step back method I’m still moving forward :)

Hit me up for more exercises.

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