Thursday, September 11, 2014


There has always been a curiosity to the concept that we attract mirror images of ourselves.  I personally have been around some incredibly loving people with great intentions but they let a toxic side of themselves take over due to things that manifest on the inside.  What does that say about me?  How is that my mirror image?

What about the projection aspect?  Have you ever totally recognized flaws or habitual patterns in someone that you couldn't see in yourself.  Are we all lessons?

Caroline Myss was on Super Soul Sundays - Oprah's OWN network.  This woman was introduced to me by Mr Sean Gray for my birthday about 8 years ago with a book called "The Sacred Contracts" I have since then given it as many gifts, and maybe about due to read it again.

Caroline explained yesterday that the spirit, that we, who speak of it often and understand the concept speak of HOPE.  Spirituality is positivity and hope.  Understand that your spirit will find its souls match, to love without judgement, be open to all you two can share and see all you can share in your life.

"The beginning of love is to let those we love to be perfectly themselves and not to twist them to fit our own image. Otherwise we love only the reflection of ourselves we find in them"

You don't have to know the answers, you don't have to fix anything, live and let be and the rest will come to you.

Tuesday, September 2, 2014

dried fruit vs fresh fruit


                        YOU DECIDE! 

All fruits have a form of antioxidants and fiber, which keep your immune system strong.
Fresh fruits/Dried fruits if not labeled organic can contain pesticides or even be genetically modified.

Fresh fruits also contains water, which can help hydrate your body. 

Fresh fruits have fewer calories per serving because of the water content.

Dried fruit can be made by chemically by adding preservatives 
          -Sulfur dioxide will reduce certain vitamin content 
Dried fruits can also be made by high heating that can cause it to lose nutrients. 

Keep your eyes peeled for added preservatives, colors & flavors.

Dried fruit will at times have added sugar which down grads the nutritional value

BASICALLY, if you tend to go for dried fruit you want to look at the label.   
First, make sure it is organic, which implies proper soil & no pesticides.  
If there are more than 3 things listed in the ingredients it has a high amount of added preservatives.
 And lastly, NO ADDED SUGAR!
Please limit your portion since the natural sugar content as well as calories are higher per serving.  

SIDE NOTE: have you ever wondered how many sweet potatoes it takes to make 
your portion of fries? if we were to sit 2 full potatoes in front of you I am sure you would opt out. 

Tuesday, June 3, 2014

Sweet Potato "CHIPS"

Last week on INSTAGRAM I posted a pic of my ridiculously amazing baked sweet potato chips!
Figured I would share the few simple step by steep instructions....
You, yourself, can enjoy these delectable bites!

2 plump peeled yams
sliced as thinly as possible
(without losing a finger)
in a large bowl
sliced yams
olive oil
a generous amount of pepper
a sprinkle of salt
& a 1/2 tbsp of garlic powder
 until blended evenly

 on a foiled cookie sheet 
at 350 degrees 
for 45 minutes
(the thinner they are the crispier they will be)

 a bbq
a side with your morning omelet 
or at dinner with chicken & veggies!

Thursday, May 15, 2014

WORKOUT Playlist of the MONTH

This week alone I have received a ton of request for 
my playlist jams!
As most of you know, I have impeccable taste......hehehe
BUT sometimes I get lazy and use Pandora.
Here is the deal: I NEED YOUR HELP

Submit song requests that you would like to hear durning a class!
Or, if you aren't close enough to frequent 
by volunteering your fav sweat sesh tunes!


yes, I listen to the JONAS BROTHERS

Think of me as you sweat it out in the gym!
Take an #instagram pic of your fav song from this play list & tag @alphavenice

Tuesday, May 6, 2014

Skype Training

Yes this VIRTUAL TRAINING is the wave of the future!
I have been SKYPE training my clients for a while now,
whether they are traveling for work or on vacation....
A mind blowing way to stay accountable & not feel frantic looking for places to train!

The beauty of my fav workout tool, the TRX suspension trainer, is its catch phrase "Fitness Anywhere"
You can bring it with you in your carry on & BOOM #instafit
There are some other things that can be helpful if you have the capability to bring them with you.

A couple of my clients with other homes
just keep a yoga mat
& some dumbbells
handy for a quick workout on their iPad, laptop or desktop!

It is amazing what can be done these days
I have always believed that anything & everything is possible
If you think this is something that sounds like it would work for you

Wednesday, April 30, 2014


I have a new found love for JESSIE J boy this girl can bring it home!
I really needed this song for the past few weeks.
There are times when we can feel as if we are the only one in the world struggling
Let's find a new perspective & stop judging ourselves for having off days
As long as you know who you are and what your rules are for life

We need to all accept that we are where we are
in life, in love, in our journey
We just need to be kind to ourselves & support each other

There is a common thread......
No on ever thinks that they are ready, something always has to be different
"If I can change this, then I will deserve___________!"

The time is NOW
to love ourselves
to believe in ourselves
to feel that we are acting out our truth
Whether it is sad or happy, feel it
Surf your emotional waves to serenity

Surfing Your Inner Sea........a book by Raphael Cushnir
EPIC BOOK I highly recommend it!
Each chapter can be a great morning mantra
I choose to take my 5 minutes every morning to check in with these pages

Allow yourself to be true & own your emotional response
Then, ride it out, take the time to know what you are feeling & why
Once you can acknowledge, you move past it & learn

My awareness at the moment has been brought to BEING REAL.....and all that it entailes.
I am a people pleaser, a competitive ALPHA to the core, but where has my softer side gone?
When you try to please others or decide how you think they want you to be,
A part of you has to be suppressed & you lose a sliver of your happiness

It is ok to rock the boat
It is ok to have an opposing opinion
And it is ok to decide a situation is not right for you

It's ok to not be ok
Honestly is how you find you find what works for you

Sometimes it's hard to follow your heart
We are taught that there are places that we should be by a certain time in our lives
What is right for you might not be what is right, or what worked for someone else
Our journeys are all different BUT we are all in this together.
We weren't meant to go through life without the support of a loved one.  
Soulmates: we have all different types; best friends, spiritual teachers, lovers, pets etc.  
Accept the connection & know that it is ok to reach out to ask for help (my biggest lesson)  
There are road bumps & blocks all along the way, sometimes another perspective or even a set of arms to hug makes the biggest difference.

Be true to you
and be there for others
that is where happiness lies.

Tuesday, March 25, 2014

HEAT UP your everyday workouts!

We all get into our routines.
The same machines at the gym EVERY TIME!
It is common to get comfortable & want to stick with what you know.

Here are some ideas to kick it up a notch without straying too far from the "comfort zone"

From my extensive research people watching at GOLDS GYM VENICE.....
Most gym goers tend to super set in the world of exercise machines.
Let's add a cardio challenge to each round shall we? Why not get some cardio intervals in?

Each round should have:
1 machine, 1 free weight exercise & choose 1 of my KICK IT UP CARDIO choices.

jump rope
cardio plank

box jumps
mountain climbers

You can use one exercise for each round of 1+1+ 1 OR you can use the same #KIUC for your entire workout. Do you follow?

Example Workout adding your KICK IT UP CARDIO

Overhead Press Machine
DB/Chest Press

Lat Pull Down Machine
Bent Over Row w/DB

Preacher Curl
Step Back Lunge to Hammer Curl w/DB

Bodyweight Tricep Dip
Single Leg Airplane Tri Kickback w/DB
other leg

Butt Blaster Machine
Alternating Curtsy Lunge w/DB

Inner/Outter Thigh Machine
Side Lunge w/DB
other side

Rope Crunch Machine
Straight Leg Crunch Toe Touch w/DB


Overhead Press Machine
DB/Chest Press

Lat Pull Down Machine
Bent Over Row w/DB

Preacher Curl
Step Back Lunge to Hammer Curl w/DB

Bodyweight Tricep Dip 
Single Leg Airplane Tri Kickback w/DB
other leg

Butt Blaster Machine
Alternating Curtsy Lunge w/DB

Inner/Outter Thigh Machine
Side Lunge w/DB
other side

Rope Crunch Machine
Straight Leg Crunch Toe Touch w/DB