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

Garlic- A quick cooking tip to improve your health

Garlic picDid you know that chopping garlic and letting it sit for 10 minutes allows allicin to increase, making that garlic even more effective in working against disease and making everything more delicious.

Allicin is the major biologically active component of garlic and the key ingredient responsible for the anti-bacterial activity in garlic.

Clinical studies have showed that garlic/allicin has the ability to lower total cholesterol LDL “bad cholesterol and increase HDL “good cholesterol”.  It may support the overall health of the circulatory system, which may help in lowering the risk of heart attack and strokes.

Other benefits of garlic include:

•prevent infections, colds and flues

•combat free radicals

•slow down aging

•help prevent colon, breast or prostate cancergarlic sliced

Quick cooking tip :

To make your food more effective use garlic that has been cut into slices as crushing will destroy much of the active Allicin, then let sit for about 10-15 minutes.

Your body will thank you!

GO for Life! ™

In peace, health & with much love,contact

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Chew On This

gum stickSo many times I have reached for a stick of sugarless gum despite knowing full well the damage artificial sweeteners can do just to keep from eating or craving dessert…

Here’s the skinny …

Chewing without eating food can be counterproductive. This sends the signal to your body that food is coming.

Your body was designed to activate digestion through chewing. This motion activates enzymes and acids necessary in the breakdown and digestion of foods.

This can be very confusing.

Chewing gum also brings in an excess of swallowed air which can put pressure on the intestine and cause cramping and bloating.  For those who suffer from IBS (Irritable Bowel Syndrome) this can be very uncomfortable.

What about sugar–free gum?Gum pic

Sugar free gum just doesn’t contain cane sugar but it still contains sugar alcohols which still have both calories and a glycemic impact. All chewing gums contain some form of added sweeteners , even xylitol or sugar alcohols that are just plain detrimental to your health!

In case you forgot, artificial sweeteners have been linked to birth defects, cancer, brain tumors and weight gain.

Reason being for a greater weight gain than sugar is it stimulates your appetite, increases carbohydrate cravings, and stimulates fat storage.

Chewing gum stimulates saliva production for an unnaturally long time and this can take away from other important metabolic functions like losing weight.

While chewing gum probably wont stop you from losing weight it may potentially slow it down. : (

Other side effects include:
Bloating and an overproduction of stomach acids which can compromise your ability to produce sufficient digestive secretions when you actually do eat food.

So if you do chose to chew gum, do it right before a meal when the acid & enzyme stimulation can work to your advantage.

Chew On This instead:
•Mint leaves
•Fennel seeds
•Brush your teeth more frequently

Surely, I will have to consider cutting back on chewing gum

After all this, dessert doesn’t sound so bad  ; )

GO for Life! ™contact

In peace, health & with much love, 

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer


The 30-Day Yoga Challenge – a personal journey

I decided to make a 30-day commitment to change.  I signed up at my yoga studio for the 30-day challenge or mat crawl as the Green Monkey would call it.royal dancer

You commit to your mat for 30 days. This means show up to this space everyday for one month. Everyday be present, be mindful and for that time give all you have of yourself.

The challenge here at the Green Monkey went beyond 30-days.  You had take 30 different teachers in 31 days which meant you couldn’t take the same teacher or class twice and had to flip your schedule upside to get the classes in.

Just to be clear Yoga is something I do, not the “Thing” that I do.  So I decided I wanted to change my routine and deepen my yoga practice.

At first I’ll admit I was apprehensive about taking other teachers classes.  I wanted to take the classes and teachers that I had come to know and love.  But I signed up for this commitment and I was going to complete it. As I began the journey and got out of my daily routine I immersed myself in the process of change.  By experiencing other teachers classes I realized that everyone had something to teach and there was something to be gained from every one.  Not a bad class or teacher in the bunch.  I had now been exposed to umpteen different styles of yoga and each one selflessly shared their own practice. By physically letting go of my routine and set patterns, internally I began letting go of my own preconceived notions about everything.wildthing

I released restrictions in my shoulders and chest and my heart opened wider.  New people started coming into my life and sharing their positive energy with me.

handstand in the cloudsI let go of fear and my hand stands magically improved : ) .
(check out my feet in the clouds)

I practiced hip openers. As the tension and pain in my hips decreased, my mobility increased. I found myself moving more freely and lighter and  the energy in my life was flowing with ease. ( I got my lotus back : )lotus pic

Everyday was a new experience. With each passing day I found myself feeling better and growing happier.  At the end of the 31 days I had completed my commitment and my Yoga practice had gotten stronger and deeper. I felt less restricted, more open, restored and renewed and once again there was a bounce in my step : ) .

Feeling accomplished!

GO for Life! ™

Photos taken at the Wabi Sabi Eco retreat in Jamaica!

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer