5 More Weight Training Truths

This applies to all ages, genders & fitness levels not just the ladies…

weightsBurning Calories: Muscle tissue is dense and burns calories even at the state of rest: more muscles equal more calories burned.

Stronger Bones: Weight-bearing exercises stimulate new bone growth, which helps ward off bone loss and osteoporosis that afflict many women as they age.

Joint Protection: Weight training builds the muscles around your joints, which keep the joints stable and able to withstand strain.

Functional Fitness: Lifting weights keeps us strong enough at any age to lift groceries, climb stairs and other daily activities.

How functionally fit can you be if you don’t have the strength to be functional?

Good looks: A firm, toned body, from head to toe, is always appealing. And when you look great, you feel great!

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

3 Myths & Truths about Women & Weight Training Revealed

In honor of  National Women’s Health & Fitness Day -September 24th  here are a few tips for the ladies…

3 Myths & Truths about women & weight training revealed.

weightsMyth #1:  Women who weight train look manly

Truth: A hormone called testosterone gives men the ability to gain greater muscle mass than women. Although women have small amounts of this hormone, the average woman doesn’t produce enough to cause her to “naturally” grow large muscles like a man.  If you bulk up your diet is the culprit not the weights.

Myth # 2:  If I start weight training and stop, my muscles will turn into fat.

Truth: Muscle and fat are two totally different types of tissues. If you began a resistance training program and stop, your muscles will become smaller through a process known as atrophy. When you gain weight, your body stores excess units of energy in your cells in the form of fat. These tissues are different in form and function. One does not turn into the other.

Myth # 3: Consuming protein will help me gain muscle.

Truth: Your body uses protein to build and repair muscle tissue that’s been stressed by external resistance, such as weight training. Consuming protein alone will not increase muscle size or strength. It requires both lifting weights and eating protein.

Cardio alone does not build lean muscle tissue that changes the shape of your body and metabolism.

The benefits of weight training far outweigh those of just cardio alone.

What you will be with weight training is stronger, leaner, fitter, firmer & just overall BETTER!

Woman on weights see picture to the right….

Bring it On Ladies!Joycelyn-053web

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

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

 

Sautéed Basil Pesto Zucchini & Yellow Squash Veggetti®

vegetti squashThis Summer pair is a light dish for hot weather months.  Though available year around zucchini & yellow squash are best in summer.

Prep time: 10 min  Cook time: 10 min

NO EXCUSES!

 

Ingredients:
Veggetti® see pic*veggetti
1 zucchini
1 yellow squash
2 Tbs EVOO
2 garlic clove, minced
2 Tbs fresh basil, chopped
Coconut butter, a dollop

Directions:

  1. Veggetti® the zucchini & squash
  2. In a blender put EVOO, garlic & basil, chop
  3. In a large skillet, on medium heat, add oil mixture
  4. Add veggetti squash and sauté on med heat until soft .
  5. Add salt & pepper and simmer on low heat to let flavors blend
  6. Top with a dollop of coconut butter

FYI:
An entire medium zucchini – 33 calories, .6g fat, 6g carbs, 2g dietary fiber, 2.4g protein
One cup yellow squash-18 calories, .2g fat, 3.8g carbs, 1.2g fiber, 1.4g protein

My friends LOVE this one & I hope you will too..Enjoy!

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

POP QUIZ! – What’s Going to Make You Smarter?

Smarter and less prone to diseases?
A. Solving a complex brainteaser?  Or
B. Taking a walk?

The answer is B. Take a walk!

Exercise has numerous pro-health effects on the body- especially on the brain.  When you exercise you exercise your genetic make-up.  Aerobic exercise not only turns on genes linked to longevity but also targets the gene that codes for the brain’s “growth hormone.”

Aerobic exercise has been shown to reverse memory decline in elderly and increase growth of the new brain cells in the new brain’s memory center.

Exercise is not just good for the body but the brain too!

Get walkn &

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Source: “Grain Brain” David Perlmutter, MD- must read!