Books to Read for the Health of It

Lately, I’ve been getting asked a lot of the same question, the information you share is off the beaten path where do you get all this information.

The laundry list is long but here are few to get you started on the path to optimal health.

Here is my reading list :

“Adrenal Fatigue: The 21st Century Stress Syndrome” by James L. Wilson

“Why Isn’t My Brain Working: A Revolutionary Understanding of Brain Decline and Effective Strategies to Recover Your Brain’s Health ” by Datis Kharrazian“Grain Brain : The Surprising Truth About Wheat, Carbs, and Sugar – Your Brain’s Silent Killers” by David Perlmutter-

“Grain Brain : The Surprising Truth About Wheat, Carbs, and Sugar – Your Brain’s Silent Killers” by David Perlmutter-

http://www.amazon.com/s/ref=nb_sb_ss_i_2_6?url=search-alias%3Dstripbooks&field-keywords=grain+brain+by+david+perlmutter&sprefix=Grain+%2Cstripbooks%2C224

“The Big Book of Health and Fitness” By Dr. Phillip Maffetone

http://www.amazon.com/Big-Book-Health-Fitness-Prevention/dp/1616083794/ref=sr_1_2?s=books&ie=UTF8&qid=1429842783&sr=1-2&keywords=maffetone

“The Paleo Diet For Athletes: The Ancient Nutritional Formula for Peak Athletic Performance” by Loren Cordain and Joe Friel

http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Dstripbooks&field-keywords=“The+Paleo+Diet+For+Athletes%3A+The+Ancient+Nutritional+Formula+for+Peak+Athletic+Performance”+by+Loren+Cordain+and+Joe+Friel&rh=n%3A283155%2Ck%3A“The+Paleo+Diet+For+Athletes%3A+The+Ancient+Nutritional+Formula+for+Peak+Athletic+Performance”+by+Loren+Cordain+and+Joe+Friel

“Eating on the Wild Side: The Missing Link to Optimum Health”  – Jo Robinson

http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Dstripbooks&field-keywords=“Eating+on+the+Wild+Side%3A+The+Missing+Link+to+Optimum+Health”++-+Jo+Robinson+&rh=n%3A283155%2Ck%3A“Eating+on+the+Wild+Side%3A+The+Missing+Link+to+Optimum+Health”++-+Jo+Robinson+

and finally, to keep me grounded

“The Power of NOW” by Eckhart Tolle

Click on any of the links provided to enjoy the read.  If i didn’t provide a link you will have to resource your own.. apologies.

I hope you learn a lot and use it for good health : )

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

 

Go Slower to Go Faster -Heart Rate Training with Phil Maffeton

So you got the fit bit with the heart rate monitor and you want to know how to determine your zone for increased fitness and fat burning potential…

If you really want to increase your fitness level here are the rules…

Taken from Maffetone’s Big Book of Endurance Training and Racing:

1. Subtract your age from 180.

2. Modify this number by selecting from among the following categories the one that best matches your fitness and health profile:

a. If you have or are recovering from a major illness (heart disease any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
b. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
c. If you have been training consistently (at least four times per week) for up to two years without any of the problems just mentioned, keep the number (180 – age) the same.
d. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.

Stay within the 10 beats do not go lower or higher.  The hard part is not going past your zone.  Staying slower will actually help establish a baseline and then you can improve your heart rate conditioning.  It will get frustrating but it will give you you a chance to practice patience and it does work!

What this does is stimulate the full spectrum of slow-twitch muscle fibers to rely on fat for fuel. Besides burning fat, it puts you in a recovery zone and helps improve heart and lungs, increased circulation, and better brain function.  This also helps the joints, bones, ligaments, tendons, and muscles prevent injuries, avoiding chronic pain conditions in areas like the low back, knee, shoulder, wrist and neck.

Going slower to go faster Check it out..  “The Phil Maffetone Method”

GO for Life! ™ jefitthumb2

In peace, health & with much love, 

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Thank you Edgar Romero for turning me on to this.

Another Bit About the “Fit Bit”

You’re still addicted and you’re still counting your steps and you think that this will burn those extra calories.  Counting your steps and counting your calories will keep you in that same vicious cycle getting you no where :/

You can only drop your calories and work off calories for so long before your metabolism slows down.  The idea is not to decrease your caloric consumption it ‘s actually to eat the required number of calories for your BMR Basal metabolic rate and then get your body to burn excess fat through cardiovascular exercise in your target heart rate zone!

Keeping your calories high while working in this zone will actually increase your metabolism and work in your favor to once again decrease fat, improve heart rate conditioning and improve your overall fitness level, after all isn’t that the goal?!

Do you still believe in your Fit Bit now?

Did I also mention the golden gate bridge was for sale and you can charge people to walk across it?

GO for Life! ™contact

In peace, health & with much love,
Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer