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

Bouncing Back with the BOSU Elite and The Weck Method

I can’t believe it! I’m one year post op from the 2nd surgery, and I feel great ! So what’s left to restore me back to 110%.

Putting the bounce back in my step and here’s how …

perchWith the BOSU Elite and the Weck Method

Remember when you were younger and what seemed like an effortless childlike bounce in everything you did?

As a certified personal trainer I am required to take continuing education courses.  I came upon the BOSU ELITE instructor training course.  Why this is different from the original BOSU is that the BOSU Elite has a firmer dome with a smaller surface.  This enables you to achieve “ Pelvic Perfection,” and helps to create a spring loading effect through the spine to maximize core stability and hip mobility throughout the greatest range of motion and improve force transmission to and from the ground.

By aligning the body and maintaining it in that neutral position and moving through it the better you will move through your body.flat jacks up

And that is how I am putting the bounce back into my step: )

I’ve said this before and I’ll say it again, achieving and maintaining balance is EVERYTHING !

“Balance” is more than “not falling down.” It’s about balancing both sides of your body, balancing strength and coordination, balancing power and efficiency, and balancing athletic movement with pushuplowplankproper body alignment,” The WeckMethod.

More on the “Power Position” to come…

HAPPY HOLIDAYS TO ALL!!

GO for Life! ™contact

 

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

VIII: Getting Back on theTrack, Why I Choose Isagenix and About My Results

It’s Tuesday and things are flowing a lot better today. While still in recovery things are not moving as fast as I would like, but trust they are moving at the speed which they must,  I feel like I get  stuck in all sorts of places.  It seemed everything I tried to do was met with a complication, a challenge, or a brick wall so to speak.  Since I entered the world of Isagenix, I discovered an almost miraculous tool, the 2-day cleanse.   No matter how many times I’ve tried it, it always elicits a different experience with the same result, I ALWAYS FEEL BETTER!

On the morning after the second cleanse day, I wake up feeling energetic and positive with a renewed sense of perspective and magically I’ve been transformed in what seems like another world.

First thing I do is jump on the scale and I’ve lost at least 4 pounds- water, maybe. Four pounds may not sound like a lot but I’ve lost stress and blocks and negative feelings and loads of other …  lets call it 4 pounds of stuff.

It’s the end of something old and the start of something new.

My day begins with a renewed sense of self and I feel like I’m starting over.  Suddenly new opportunities are knocking on my door.  I now have clarity in situations where I couldn’t see the light.  In just 2 days I’ve managed to let go of other gray matter that no longer holds any significance in my life. I can move forward with a sense of freedom and no longer feel tired or locked down. Even my writing, where I once had writer’s block now flows effortlessly like a stream of consciousness.  My breathing is easier and my smile is my smile.  I feel amazing!

A jump start to feeling fresh and new or a reset button. I get to start over on a new path with a new perspective. Miraculously I’ve been catapulted into being in the here and now. I am present once again. :)

Attitude adjusted…

Feeling Grateful

Plus It’s time for that Spring Cleaning so Hit me up if your interested or follow this link….

http://jbefit.isagenix.com/

( copy/paste link to browser if doesn’t take you there)

GO for Life! ™

contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Farm To Table and What it Means to You

red farm picYou’ve probably been hearing the term Farm to Table more often lately, it’s been trending for the last five years and still in its growing stages.

What this means and why it should matter to you?

Farm to table restaurants support local farmers and artisans by using recently harvested products and highlighting the special character of those ingredients or the season of the year.

Both the slow food and farm-to-table movement are two related trends.  Basically, by taking the middle-man out of the equation they deemphasize industrialized food systems.

farmpic1Chefs go directly to the farmers’ source to get the freshest ingredients they can to create their seasonal menus.

Why this is better for you is because produce for example is picked way before it’s ripe in order to get to the market or distributer without rotting. So the fruits and vegetable we eat are never fully mature and never reach full flavor unless it come from a nearby local farm who can pick when ripened and transport immediately to serve and feed.farmpic2

The other option of course is to have your own farm and grow your own ingredients.

Why I like and support it…

Besides the obvious keeping money in the local market by supporting local growers…It’s a non-commercial environment where bigger is not better with organically grown produce and herbs, free range chickens and grass fed beef, no hormones, no antibiotics, natural diets which help to maintain nutrients, natural flavors and higher quality standards.

Because it’s mutually beneficial to everyone the farmer, the chef and you and me, the diner : )

GO for Life! ™jefitthumb2

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Farms, Your Food and the Non-GMO Hype…Be Aware

A few weeks ago I was scouting farms. Specifically farms that grow sustainable agriculture. This means they use farming techniques that protect the environment, public health, human communities, and animal welfare. It draws and learns from organic farming, or so I thought!

I was under the impression that if it was non-GMO that the practices were safe.  To my dismay while on my journey I found this chart…GMO pic

Since today’s society is wrapped up in more and bigger, farming techniques have taken to commercial production to create more and bigger everything. The problem is the methods to get there are unhealthy for humans and the environment and leads to much of our food becoming genetically modified.

A genetically modified organism (GMO) is the result of a laboratory process where genes from the DNA of one species are extracted and artificially forced into the genes of an unrelated plant or animal. The foreign genes may come from bacteria, viruses, insects, animals or even humans.

This practice has altered the chemistry of our food affecting its nutritional value, creating toxicity, developing allergic reactions and harming the environment.

Here I was thinking non-GMO was safe and now even that’s not enough :/

Be AWARE people!

GO for Life! ™jefitthumb2

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Reference: http://seedsofdeception.com/what-is-gmo/

Are you Functioning at Optimal Health- Do you really know?

You went to your general doctor and he looked at your blood test results and he said your results are fine they are within range and you’re healthy, but are you really? …

Here is what you may not know…

When the general doctor reads your test results he is comparing you to the health of the general public, not to your specific health and the best that you can be.

Have you seen the state of the health the general American public is in? I don’t know about you but I don’t want to be compared in any way, shape or form to the general public when it comes to my health.

Chances are, if you stay within those guidelines disease is brewing beneath your skin and you’d better take control of your own health and not depend on the governments guidelines.  Set your own standards.

No two people are the same nor are their health goals. Therefore, optimal health is an individualized matter.

The World Health Organization defines health as a “state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”

But what is Optimal health?

In an article in the “American Journal of Health Promotion” by Michael O’Donnell, Optimal health is a balance of five areas of health. These areas are emotional, physical, spiritual, mental and social health. The concept of optimal health focuses on mental health and healthful relationships, as well as nutrition and exercise.

At the physical level it means freedom of movement. To be strong, flexible, durable and balanced.

At the mental level, it is clear thinking  including memory, reflection, analysis and creativity.  To be quiet, yet alert and attentive in the mind.

At the emotional level, freedom of expression.To be free from stress and mental blockages.

At the spiritual level, it is being connected to your essence and to the universe. To be free from attachments and to be present.

Don’t you want to be your best self ?!  Mind body and soul.

As our thoughts become our reality here is some food for thought…

“Let food be thy medicine and medicine be thy food. “ Hippocrates

GO for Life! ™

In peace, health & with much love,joycethumb

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer