A True Bit on “Fit Bit” and What Marketers Don’t Want You to Know

fit bit

You got your Fit Bit and you’re addicted to counting your steps.  Unless you’re a couch potato this is useless information and here’s why …

If your Fit Bit doesn’t have a heart monitor and you are not working in your heart rate zone, counting your steps will have no bearing on your fitness level or your ability to burn fat.

If you’re an active person, and I mean someone who moves around all day doing all sorts of things and are not sitting around, this gadget is not for you. Unless you have the one with the heart rate monitor and are using it to work in your heart rate training zone to either burn fat or improve your heart rate in which case you can forgo the Fit Bit and move right into a good old fashioned Heart Rate Monitor which actually does the trick of burning fat and improving your heart rate to increase your fitness level, none of which counting your steps on the Fit Bit will do.

So maybe you burned a few more calories by taking a few more steps but you could burn a ton of more calories by monitoring your heart rate and working in your heart rate  zone all of which is more efficient and leads to greater success to achieving your fitness goals of the afore mentioned burning fat, improving heart rate conditioning and increasing your fitness level.

Then there’s your nutrition, IF you’re still keeping to your same dietary habits then all of this effort will go to waste and you will remain just the same and you should just as well stay on the couch and be a potato.

Unless you are a couch potato, PLEASE don’t waste your time counting your steps this will only keep you walking in circles.

Why be a couch potato when you can be a track star? : )
Heart Rate Monitor ( No Chest Strap)

With Chest Strap

GO for Life! ™

In peace, health & with much love,contact

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Almond Coconut Choc Chip Cookie ReCiPe- gluten free & Paleo friendly

choc chipcookieIf you’re like many people today you’ve realized that you have a sensitivity to gluten.. This Sucks!

Finding a sweet treat can be challenging.  Here’s a recipe I’ve been playing with for a while and it’s finally ready to put out there into the universe and just in time for a 4th of July Sweet Treat.

They are healthier than the average cookie but still it has sugar and calories so tread lightly.

INGREDIENTS:
1 Cup Almond Flour
¼ cup Organic Honey
¼ cup Coconut Oil
1 tsp Vanilla Extract (pure – alcohol free)
1 large egg, whisked
2 Tbs Coconut Flour
¼ tsp-1/2tsp sea salt
½ cup Enjoy Life choc chips (allergen free)

DIRECTIONS:
1. Preheat oven to 350 degrees
2. In a large bowl combine Almond flour, honey, coconut oil, vanilla, and egg. Mix with electric hand mixer until smooth.
3. Add coconut flour and salt, mix well.
4. Fold in Chocolate chips
5. Refrigerate until the batter has firmed up a bit,
(about 10-12 minutes)
6. Drop a spoonful on to the cookie sheet and bake for 12-15 minutes until lightly browned.
7. Let cool and enjoy your sweet treat : )

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Emanate Change to Eliminate Road Blocks

RoadblocksChange is Constant… it will happen and it does happen. If you really want to make change and get rid of those road blocks here is something I came across the other day and found it fitting…

Take that first action step.
And then take another one tomorrow, and another the day after that.
Every single day from now on take another step forward toward your goal, toward the change you want to make.
Never stop and never give up!

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

How to Calculate and Determine YOUR Specific Heart Rate Zones

Now it’s time to get specific YOUR training heart rate.

We are all different, with different fitness levels, with differing Resting and Maximal Heart Rates.  All this will play a factor in calculating your numbers so you can stay in YOUR zone.

An acceptable approximation:

MAX HEART RATE  (MHR) 220- Age

*After the age of the 30

MHR = 190- (age-30)/2

Now calculate your Resting Heart Rate (RHR)

Take your pulse for 60 seconds when you wake up in the morning before you start fiddling about.

Then you’ll need your Heart Rate Reserve (HRR), to determine a more accurate training zone.

MHR-RHR=HRR

Now you can figure out YOUR specific Fat Burning Range at the bottom range

RHR+(HRR*.5) @ 50%

RHR+(HRR*.6) @ 60%

*MHR for swimming and cycling may be lower by 5 to 10 bps.

Got It!

Hit me up if you have any questions

Heart Rate Monitor ( No Chest Strap)

With Chest Strap

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Would You like to Do a Cleanse with Me?

Last week I mentioned spring cleaning… This week I will tell you why I’m getting ready to do the Isagenix 9-day Cleanse.

I recently had surgery. “They” pumped me up with anastesia, pain killers and anti- inflammatories that were all mandatory.  I got 2 ulcers and other unpleasantries associated with such practices. While I would normally reject these methods, I succomed to the medical process because I was entering the surgical world that was unbeknownst to me. Something, quite possibly fear, told me to let go and listen to the medical process.

Well now that surgery is behind me, my life is starting to take on it’s normal pace. I’m starting to feel more like myself again, I am ready to put this experience behind me, move forward, get my mental focus back on track, start training again and get game ready.

No more excuses!

Here it is the 9-day Isagenix cleanse:

http://jbefit.isagenix.com/

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

You don’t have to starve yourself, You get to eat real food, and keep your protein intake high so you don’t lose valuable hard earned muscle. By the way, they have both whey and pea protein options for those who follow plant based nutrition.

I’ve done it a few times and each time I get that feel great feeling all over.

I know 9-days sounds like a long time, but it really goes by very quickly. Before you know it you’re there. If you would like to join me, I can coach you through it and help you get over to the other side where feeling great lies.

Warning you may experience:
•Greater energy
•Weight loss boost
•Improved muscle tone
•Balanced digestion
•Reduced cravings

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Shaking Out The Truth About Salt – We’ve Been Lied To : {

saltWe’ve been told that salt causes high blood pressure, cardiac disease and heart problems.  And the US Department of Agriculture says it’s worse than fats, sugar and alcohol.

A meta-analysis published last August in the American Journal of Hypertension found no evidence that cutting sodium intake in people with normal or high blood pressure reduces the risk of heart attacks or strokes. And the authors of a study published last May in the Journal of the American Medical Association concluded that eating less salt was associated with an increase in deaths from heart disease.

Just the opposite, a sodium deficiency could lead to a host of other problems associated with disrupted hormonal functions and has been linked to increased triglyceride levels and insulin resistance.

When you have too little minerals, like sodium, you end up with high blood pressure!

However, individual sodium needs and responses vary greatly. And this is where the debate comes in.  Dietary factors like potassium and water intake, as well as activity levels and genetic predispositions can determine sodium needs.

 For most of my life, until recently,  I too believed salt was my enemy. Here’s how I came across the truth:

I was overtraining and started experiencing symptoms of adrenal fatigue.  When I began researching ways to repair my adrenals here is what I discovered…

     ”The majority of people with adrenal fatigue have low blood pressure, not high.  Salt is a welcome addition to the diet in adrenal fatigue because it not only helps increase blood pressure, but also helps restore some of the other functions related to sodium loss within the cells, including dehydration.”1

     ”In adrenal fatigue, the craving for salt is a direct result of the lack of adequate aldosterone. This controls sodium, potassium and fluid volumes in your body.”2

     ”Most of the physiological reactions in the body depend in some way on the flow or concentration of electrolytes.  The cells need to maintain a 15:1 ratio of potassium to sodium.  Generally, adding potassium will offset the balance since already high so adding sodium will achieve that balance.”3

I’ve blogged about this before (please refer to previous posts on Adrenal Fatigue).

Plain old refined salt – yes bad.  This is the stuff you find in processed foods.

The good stuff- Unrefined sea salt:
•helps to balance your blood sugar
helps keep your bones strong
regulates your metabolism
•boosts your immune system
•keeps the fluid levels in our bodies balanced
•provides a number of nutrients and minerals, in a way that the body recognizes and knows how to use.
•Without salt, our heart cannot contract normally, thus damaging our valves

Yes I know, so much of the food we eat today is gouged with salt, iodized salt, and therein lies the real problem. Try ditching things like sugar, trans fats, processed flours, processed grains, PROCESSED FOODS! All of which will likely have a larger impact on your overall health.

Stick to REAL whole foods and use REAL quality sea salt.

Moderation is still the key.  This doesn’t mean drown your food in sea salt either.  It means give your food some flavor and be reasonable.

Follow your craving and shake out the salt!

 GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

#1#2#3 -Please reference Adrenal Fatigue, The 21st Century Stress Syndrome, By James L. Wilson 


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

The Definition of ” INSANITY” is …

einstein1_7“Insanity is doing the same thing over & over again but expecting different results” -  Albert Einstein  (Although attribution here remains questionable, I will still credit Einstein as the source.)

Ever feel like you’re stuck on a hamster wheel going round and round in the same direction but going nowhere… I have had this feeling several times over throughout my life.  Usually this is an indication of a need for change.

Here’s an idea… This month, make a commitment to doing something different.  Maybe something you have thought about doing or just doing something you already do but do it in a different way. Surely this will ellicit a change in your life, redirect the flow of energy that comes in and out. Make space for new people and new experiences in your life and notice the changes in and around you..

Let me now what you decide to change & would love if you would share the changes you experience.

I am making a 30-day commitment to change something this month… I will keep a journal to document my experience and will keep you posted.

Try something new & different!

See you changed at the end of this month : )

Safe travels…

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