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

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

Nutritional Support for Your Adrenals

Joycelyn-253webIf you’ve been following my recent posts on adrenal fatigue then you are now familiar with all the things you can, should & shouldn’t do.

There is yet another thing I have not mentioned…

Nutritional Support!

There are supplements that are specifically designed to repair your adrenals.

Might you be able to do without, sure!  But it’s going to take a lot longer without them to get you back on track to feeling like your self and even better.

If you let this linger longer than you should you might find yourself on hormone replacements.

Yes it does get that serious!

Though the rest of general medicine dismisses these symptoms as normal Adrenal Fatigue is not something to be taken lightly.

How to get additional support :

•Saliva Hormone testing
•Blood tests
•Nutritional supplements for adrenals can be prescribed by doctors in the field of alternative medicine, osteopaths &  specific chiropracters.

This book may answer many of your questions:

Adrenal Fatigue: The 21st Century Stress Syndrome

Take control of your own health.

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

Injured, Fatigued, Stressed or Depressed is this YOU

Joycelyn-326web 2_WMWhen we get frightened or excited our “fight or flight” glands or ADRENAL GLANDS  produce adrenaline which turbo-charges our muscles to move. Despite their size, these organs are very busy regulating many reactions in the body.

When the adrenal hormones are so low they leave the joints, ligaments and connective tissues undernourished.  This leaves our musculo-skeletal structure weak and unstable and leaves us susceptible to injury.

Typically, when we put a demand on a joint the body responds by getting stronger to resist that demand. When somebody has an adrenal issue, there is an opposite effect. This is a major reason why people injure themselves when they’re under stress.

The major muscles known to be involved when adrenal fatigue has set its claim are:

 1) sartorius, 2) gracilis, 3) posterior tibialis, 4) gastrocnemius, and 5) soleus. There will be weakness in one or more of these muscles when the adrenal glands are malfunctioning.

These are your hamstrings, adductors & calves

The attachments of the sartorius and gracilis on the pelvis can cause pelvic instability and other muscular imbalances through out the body, causing pain and injury.

I have personally experienced this and have lost not only valued training time and increasing doctor’s bills but my health and well being.

Even if you are not an athlete, if you see 3 or more of these symptoms…listen up !


Difficulty getting up in the morning
Continuing Fatigue even after a good night’s sleep
Craving salt or salty foods
Lack of energy
Daily tasks feel like a chore and require increased effort
Decreased sex drive
Decreased ability to handle stress
Compulsive eating, smoking or drug use
Increased time to recover from illness, injury or trauma
Light-headed when standing up quickly
Mild depression
Lack of interest in anything
PMS symptoms increase
Lack of focus or fuzzy thoughts
Decreased productivity

The problem is Adrenal fatigue does not show up in standard blood tests.  These tests will look for the most extreme low end Hypoadrenia or Addison’s disease anything less than that is considered  Adrenal fatigue and dismissed in general medicine as NORMAL.

When the adrenals fatigue, cortisol levels drop. This creates inflammatory responses throughout the body. Cortisol is the most powerful anti-inflammatory in the body and without it the body can’t fight back.

Saliva testing and muscle testing are two more accurate ways to test for adrenal disfunction.

Investing in self-care is your only defense.  More on this next blog…

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer