Tuesday, October 21, 2014

CUCUMBERS



HOW DO YOU GET YOUR INTAKE OF CUCUMBERS?

Since I was a child this has be one of my favorite veggies.
cucumbers
carrots
and mushrooms from the jar (eek)

Cucumbers were only eaten in salads.
NOW they can be a vehicle for other scrumptious things like

- hummus 
- dips
- sushi
- juices
- in your water
- on sandwiches
 - on my puffy eyeballs
the versatility is remarkable!

DO YOU HAVE A FAVORITE WAY TO MUNCH YOUR VEGGIES?

I am always looking for new recipes, please share!!





Do you wear your butt like a backpack?

My mom cracks me UP! 
One of my favorite things she has ever said to me was,
"Jos, you wear your butt like a backpack."
HIGH AND TIGHT MY FRIENDS.
I definitely prefer that to the alternative.
THERE IS SOMETHING TO BE SAID ABOUT A WOMAN OVER THE AGE OF 25 THAT STILL HAS A GREAT ASS.


IT TAKES WORK MAN......

HERE ARE MY FAV GO TO MOVES TO TIGHTEN, HEIGHTEN AND SMOOTH THAT TUSHIE.....SO YOU TOO CAN HAVE A BACKPACK BOOTY!


Pilates CLAM SHELL
TRX SINGLE LEG PISTOL SQUAT
CUTSEY LUNGE
 TRX OVER HEAD SQUAT
LATERAL BOUNDS
Pilates SCRAMBLED EGG
SINGLE LEG CLOCK SQUAT
DEAD LIFTS
SQAUT HOPS
LUNGE TO WARRIOR 3
HIP EXTENSION


...........AND FIND YOURSELF A GREAT PAIR OF FLATTERING TIGHTS

Keeping your heals together as you point the knee to the ceiling without rolling towards your back.


As you can see there are two options here.
In the first picture his hands are in the foot cradles with the thumbs on the outside.
In the second pic, my buddy Dan is holding the hard handles.  
The form on the bottom by the one and only Dan McDonogh is correct.
Do you see how his butt isn't rounded under him?
How he isn't leaning back into the handles but applying pressure? 
You can tell by the difference in posture.
Either hand position will do, but please always use proper form.

I ask my classes,"How do you want your butt to look?"  Honestly!  How do you want your butt to look?  Does it look sexy all tucked under in a way that causes your feet to turn out?  As you are reading this squeeze your cheeks together....DO IT!  If you are sitting you see how it changes your posture?  Can feel how it rotates your glutes in...that puts a lot of unneeded pressure on your sacrum?  Now stand up if you are not already & find a neutral stance.  Your feet do not have to be parallel, but even weight on each foot and please be as close to parallel as is comfortable.  All I want you to do is dig your heals into the ground.  Do you feel the difference from that activation vs the tucking? Now keep digging in and think that you are trying to lift your kneecaps up an inch higher by firing the quads. THERE YOU HAVE IT.  Welcome to the booty club....this is only the beginning.  But step one is learning how to use it. 
That barre tucking thing, whatever that is.....that makes your glute meds stick out and your arse flat......don't do it, or do.....its your call, I know I am bossy.  But hey, I got a nice tush, so something is working.  Maybe you should listen to me.



In every rendering I could find of a dead lift, the spine isn't elongated.  Please remember to extend the neck and press down in the shoulders.  Yes, this does mean that you cannot look at yourself in the mirror when doing this exercise.  It will be ok, you look better form the back ANYWAY.  Find a spot on the floor to stare at and give your spine some TLC.  If this movement bothers your lower back make sure that you are engaging your abs or lighten your weight.

 
This lunge and warrior 3 can either be held or rocked back & forth to go from one to the other. 
 


Practice these movements a couple times a week, or even work them into your current routine and I promise you your tush will be taut in NO TIME.......

Your Welcome

That was directed to the next person to see you in your skivvies.






Monday, October 20, 2014

Recovery

Today's fitness advertisements are about how hard you can push, how strong are you, how far can you run?
 But what people don't understand is that those athletes don't only just go hard all the time.
If they do they don't last very long.
In life wouldn't you want find something that enforces  longevity?
We need to promote, support & educate 
healthy body function.

RECOVERY
The most important aspect of training.
Do you know what happens to your muscles when you train it? 
Little tears form in the muscles.  The size & shape form from rebuilding the tissue in your recovery phase.

SIT WITH THAT FOR A MINUTE
Why would you want to train the same muscles in the same way all the time?
You will eventually stop seeing results, eventually the joints start taking the brunt of the work. 

EDUCATE
Can we start to promote the slower, smarter & most preventive forms of training?
Will you learn to take the time to allow your body to reboot?
Here are my top examples of being loving to your body & taking the time to RECOVER.

YOGA
PILATES
FOAM ROLLING
MASSAGE
SLEEP
BREATHWORK
MEDITATION
NUTRITION


#NIKE #STUDIOWRAP 

My favorite NIKE accessory for all things pilates/foam rolling & barre!
@nikewomen
STUDIO

Sunday, October 19, 2014

NIKE GEAR Winter edition

















So many swooshes! I WAS IN THE ACCESSORIES CATALOG BRO.
Not only do I love this brand but they have EVERYTHING.  
The gear has been kicked up a notch over the past 5 years 
and I can safely say that it is the best quality on the market.  

Having the privilege of shooting last year's winter accessories catalog right here in VENICE BEACH, I got to demo all the head bands, ear warmers, gloves, phone cases and MORE.  

Since then I have fell in love with my friends at development company right in the south bay! They allow my studio to demo new products that come out, and my clients get the chance to give REAL feedback on products they love and some that need improvements.  

Right now, in house we have foam rollers, barre mats, resistance bands, jump ropes, ankle/hand weights, yoga mats & a few different kinds of training gloves. Some of my regular girls have had the chance to try out the new iPhone running sleeves!  If you have been to ALPHA VENICE recently and not have the privilege of trying these new items, we really would love your opinion so ASK!

In honor of how fancy I am and how much I love the NIKE HEADBANDS, I will give a way a headband for each person that tags me in their favorite NIKE WINTER GEAR INSTAGRAM PICTURE! 
Then we can have matching selfless with our matching headbands!!!!!

TAG #alphavenice #wintergiveaway and let the games begin!!!! 

Saturday, October 18, 2014

Pre Workout Cup o'Jo


I am not much of a coffee drinker,
but there has been an occasion or two 
where I have had a a few sips of a latte...
and then went on to have the best workout ever!

I do not support extreme consumption of coffee. 
I do support changing things up every now and then.

Our bodies will adapt/plateau with repetitive food intake/diets 
even the same type of exercise,  you will not have the same results.

I would recommend OCCASIONALLY having a few sips of a regular coffee
PRE WORKOUT 
if you are looking to revamp your regiement.

Coffee OBVIOUSLY gives you more energy!
It is proven that caffeine can increase your metabolism,
which will increase your endurance,
and is mentioned to relieve post workout muscle pain.

You learn something new everyday.
That being said.
If today the only new thing that you learned
is that I,  Joselynne Boschen, the non coffee drinker have just you the ok to 
have your pre workout cup o'jo?
THERE YOU HAVE IT.

Maybe jump start your weekly workouts with a monday morning java.
BUT REMEMBER everything in moderation
and for every cup of coffee have at least 1 glass of water.
REPETITION IS HABITUAL & STOPS SERVING ITS PURPOSE,
YOUR BODY WILL JUST REQUIRE IT WITHOUT THE SAME EFFECTS.
Please Remember:
MODERATION

SINCERELY,
Bossy Pants


Friday, October 17, 2014

The power of THE PUSH


THE PUSH: Reminding yourself daily, hourly, in each moment that you must be committed, dedicated & hungry in order to achieve your dreams.

It is a rarity that people have opportunities fall into their laps.  It is even more rare, that people who have ideas follow through with them.  It does not make you special to have a great idea.  It makes you special to do all the work to make sure it happens.  

You are not an expert at something until you spend 10,000 hours on it.  I am pretty sure that doesn't happen in this lifetime by sitting on the couch.  It also doesn't happen any faster by complaining. 
PUT UP, SHUT UP AND HUSTLE.  Part of the celebration of achievement is looking back at the journey and acknowledging that it was all worth it.  


Thursday, October 16, 2014

TBT TV Appearance w/Jay Blahnik

My Throwback Thursday is to a taping of "The DOCTORS" with Jay Blahnik

Perks Perks Perks....not only do I get free gear and to workout for a LIVING, but I get to hang with this guy! The one and only Jay Blahnik, a legend in the fitness world, and now taking over the wearables world....the APPLE world.

This taping was for the NIKE KINECT game as part of the DOCTORS Holiday Santa's Giveaway Show.  Jay explained this new aged, health concious video game to the oh so hunky Dr Travis Stork & I got to be the lovely assistant demoing the assessment & exercises.  During the live taping the game actually froze. Unfortunately and I was not scripted or mic'd to talk....but I was DYING to add in my comical relief, possibly a dance move or two.

After his incredibly influential 20 years with NIKE,  Jay is now working with APPLE.
One word: iWatch
Have you seen him on this launch video?

Bravo Jay, you are an amazing inspiration spirit with not only kindness & playfulness but SWAG!
Hope to see you soon xo