NJ follow up - BANANA MUFFIN TOP RECIPE

Thanks to all my Jersey folk that came out for the 1st of many classes 

at Bfit in Pompton Plains.
love that you
support 
ALPHA VENICE
from afar.
working on bringing ALPHA NYC/NJ
to life! 

I know your experience with NIKE TRAINING CLUB was EPIC!

Please help spread the word so we can grow & add other days & times for this class.

It was great to see all of you.  I am impressed by how important your health & the health of your families is to you!

To answer some questions:

Protein Powders:

I prefer Proto Whey by BNRG
You can always find it on AMAZON as well as in most Vitamin Shoppes
I have my own supply & you can always order from me

Vega is a great one as well, creator fellow fitness enthusiast Brendan Braizer is a friend & will always support

Shakeology I really love the green & the chocolate
(i am working on having my own supply to send out to clients)

if & when you run out the best place to go is WHOLE FOODS any
365 Whey Powder is do-able

Protein Bars/Snack options:

Perfect Foods Bars
Power Crunch Bars
Think Thin Bars

The best snack options are always REAL FOOD OPTIONS:
from lowest to highest

bars > cold cuts > grilled meats
cheeses > mixed nuts > nut butters > avocado > fish oils
breads > rice cakes > starches > grains
veggies > veggies > veggies

SNACKS:

deli meat, crackers & a string cheese

grilled chicken fingers, rice cakes & 1/2 an avocado

brown rice salmon hand roll

tofu sticks, fruit with nuts/nut butter

prepackaged HEALTHY purchases 

ndividual edamame containers

fage yogurt

grapes, apples, bananas, berries....any kind of fruit & nut is already pre packaged

CARBS ARE GOOD....
they fill up your muscle & energize/FUEL the body
this is why Atkins people lose weight quickly & are skinny fat

normally people think that they will lose fat if they dont eat enough or at all, as crazy as that sounds
your body wont go right to fat to use as fuel when you dont eat it goes directly for the muscle.

so yes, you lose MASS, but your metabolism is in the toilet & you will be flabby #justsayin

so please EAST CLEAN COMPLEX CARBOHYDRATES & all of the simple carbs you can
the move veggies you consume the healthier your GI tract will be
when you choose to eat complex carbs such as grain & starches
(yes it is in fact a choice what to put into your body)
balance the carbs with proteins & fats.....so your blood sugar will balance your energy levels
intake more COMPLEX carbs with breakfast & lunch
& try to stick with SIMPLE with dinner
FRUIT does amazing things BUT high in the type of sugars the SPIKE BLOOD SUGAR
to watch your energy levels only have fruits with breakfast, morning snack, or lunch
this is make sure you dont hit the mid day gloom around 4.

GLUTEN FREE is safe & better than processed wheat the country consumes with every meal
it is definitely a step in the right direction for your families
though the transition is not usually that smooth, these days it is much easier to find these options at the market.  be patient & do your research!

AS PROMISED here are a few of my RECIPES

Keep your eyes open for my release date of the  

ALPHA SWEETS cook book

PUMPKIN PROTEIN PANCAKES
pancakes are great to go breakfast options
i usually make a bunch for almond butter sandwiches.....on the go they are DIVINE

PUMPKIN BROWNIES
best thing to bring to parties, then you know what you are snacking on

GINGER BROWNIES
a holiday fav, not for all tastes but GINGER is amazing for you tumtum

Banana Muffin Tops

MY NEW FAV

3/4 cup of earth balance (non dairy butter)

1/4 cup of maple syrup

4 bananas

a tspn of vanilla

a tspn of baking soda

pinch of salt

1 cup of buckwheat flour

1 cup of millet flour

bake on greased cookie sheets at 350 for 10 minutes

GLUTEN FREE & VEGAN

if you want to get fancy you can get a muffin top tray

please follow me on 

instagram @alphavenice

twitter @josalphavenice

facebook/alphasportla

facebook/alphasweets

facebook/joselynne

I don't eat salt

My mother dearest dumps piles of salt on everything before she tastes it, which drives me CRAY

The recommended daily sodium intake is 

2400 mg

Here is a hint : 1 tsp of salt is equivalent to 2235mg

NEGATIVELY, salt is correlated with-

High blood pressure

Water retention

Asthma

Heart burn

Osteoporosis

Ulcers

Edema

That being said, if you consume the correct amount of NaCl there are obvious benefits.  Whether it's salin solution or table salt, your body does in fact NEED salt (in moderation).

Hydration requires a balance of electrolytes: sodium, calcium, potassium and magnesium.  After exercise it is necessary to replace not only the water lost through perspiration, but the important electrolyte, sodium, as well. Hence 365 Electrolyte water & Gatorade.

BLOATING

WATER RETENTION

On top of all the health altering effects high sodium has on the bod is bloating.  Water retention in itself is annoying as hell, but also leads to other issues. It can be the first sign of other things to come. 

I have seen clients lose 5lbs or more just from removing/lowering their sodium intake.  The main reason for this - pre packaged foods, they require preservatives which almost always include high sodium.  Yet another reason to eat non processed, organic meals....LESS BLOATING. That's enough for me!

Our bodies are fairly intelligent machines.  Do you ever have those days were all you need is something salty? Chips? Pretzels? Popcorn? That is a sure sign that you are not drinking enough water.  Just like our sugar cravings come form a lack of energy/carbohydrates. Your system will let you know when you are running low on supplies.  The trick is beat it to the punch! If not learn to understand your body enough, to know how to properly cure the CRAVING.

"All I want is something salty" cheers to not being the person that says this daily. (it's tiresome) LEARN: By increasing your water & decreasing your salt, you will see a drastic result.  Your desire for a salty crunch will vanish. You will also see a difference in your waistline in just a couple of days!  By balancing clean carbs into your meals, you can wave g'day to your cookie monster alter ego.

Learning to listen to our bodies is the NUMBER 1 lesson to learn in this lifetime.

It can be anything from knowing when you are hungry, 

to understanding a food allergy.

From understanding how your foods effect your REM cycles, 

to acknowledging your intuition.

Being evolved enough to know that sometimes you need a day off,

& sometimes you need to do an evaluation on how the people in your life effect you. 

When we were children, 

learning how to explain what you are feeling is very important

Some of us never learned

Some of us will never learn

But most of us will take the time to work on ourselves

to figure it out....so we can make it easier for our kids

THE LESSON IS

to treat ourselves with love & kindness

allow yourself to have emotional, physical reactions to things.

to put the best foods into our bellies

& surround ourselves with those that make us feel like we deserve only the best

and that is what we want for them in return. 

be there to ask & listen to how someone is feeling

as well as being able to ask someone for help when needed.

Let's make it our mission, 
with the power of love in our hearts

& organic yummies in our tummies:

To change the way the next generation feels about themselves

& how they view the world.

START WITH MORE WATER

PERCEPTION - smoke & mirrors

where along the path of growing up 

do we decided to be afraid of who we are?

you are allowed to feel what you feel

and you should know how to figure out how you feel

one of the reasons why i love Geenen Roth

"the journey from GOD is the one in which you believe you are what you do, weigh, achieve and so you spend you time attempting to adorn yourself with external measures of worth: a thin body, a big bank account, cool patent leather boots.  Since even thin, rich & famous people get old, have cellulite & die, the journey from GOD ends in disappointment 100% of the time"

nothing is as it seems

celebs/models are NOT all HAPPY!

money, fame & attention cannot fill the void

a void that allowed the time to explore, you would find requires none of these things

why do we drive ourselves crazy

why do we hold ourselves back

why do we need to be more prepared for the next step of our lives

more experienced before we can ask for what it is that we really want

make yourself happy by reaching for what you want, standing up for what you believe

WHAT EQUATES HAPPINESS?

when is the time to take charge of your life
reach for what it is that you deserve due to all your hard work
COMMON ANSWER: not right now, more preparation is required to make everything perfect

NOTHING/NO TIME IS EVER PERFECT.......it's right now or never

when is a good time to speak up? 
COMMON ANSWER: i dont want to ruffle feathers, so lets not say anything

I NEED TO LOSE WEIGHT, I WILL BE MORE CONFIDENT THEN
Geenes's book talks all about the concept of perceived happiness
when i lose weight i will be..........when i am skinny i will be............
i will feel better when my clothes fit differently
what do you do until then? pick ourselves apart? there is an underlying problem that isnt food
why dont your clothes fit properly now
did they at one point or are you like most of the world that will buy something to lose weight for?
there is a reason for overeating, that needs to be delt with instead of just DROPPING THE WEIGHT

every day our appetites are different, our energy levels are different our brain capacity is different, our attention span waivers

stop beat yourself up

BE REAL

be kind & confident

 

choose to fuel yourself with love, positive reinforcement & courage

life should not be about how a person seems to be,

how they appear to be

but how they ARE, in each moment,
 the choices they make for themselves

to fulfill their happiness, to stay aligned with their morals & standards

make decisions for YOU, not for what 
YOU WILL LOOK LIKE

our generation & babies

THESE DAYS we are having babies at an older age than our parents
our generation is taking more time to get to know themselves
AND/OR deciding that they want to wait to have kids

GOOD NEWS!

today i ran into a couple of good friends
they mentioned some important information about fertility/infertility

IF YOU ARE TRYING TO GET PREGANT & CANNOT
AS LONG AS YOU LOOK INTO FERTILITY TREATMENTS BEFORE YOUR 40TH BIRTHDAY YOUR INSURANCE WILL COVER IT!

that is mind blowing news.........
something to lock away in your knowledge cap OR at least to save til your 38th bday

i have a good 10 years BUT given all the environmental & genetic boundaries it is good to know

Environmental factors can then be classified into categories such as physical, chemical, biological, behavioral, and socioeconomic. In many circumstances, multiple environmental factors may contribute to adversely modify human health. It has been suspected and in some cases demonstrated that stress can adversely affect reproductive function. Nutrition also plays an important role in infertility, and under nutrition or nutrition disorders are associated with stress in infertility. Environmental factors are often invoked as contributing to many cases of unexplained infertility.

Fertility Toxicology Topics
Coffee - MSG  - Plastics - Nutrasweet
Alcohol - Food Additives - Cosmetics - Job Exposures
Cigarettes - Pesticide Use - Vehicle Exhaust - Geographic Locations

Frequent exposure to heat, such as in saunas or hot tubs, elevating your core body temperature

keep calm

eat right

workout

choose organic

The Reverse Diet Plan

ok ok
SO I know that we all have the best intentions when we wake up.
Breakfast & mid morning, possbily lunch is ON POINT.  clean, portioned & "controlled".
Come mid afternoon, the cravings hit.
Dinner tends to be larger than normal since we have actually held off snacking
The sweet tooth happens to pop into your head while you are still chewing your dinner #WTF

MAYBE IT'S JUST ME (that ends up standing in the kitchen in a pile of crumbs)?


 
My crumbs tend to be from rice cakes or gluten free ALPHA SWEETS but still....eating for no reason
Why the hell do you think i have a baking business.  CAUSE I WANT SOME!
 
FOLLOW ME HERE......
Let's commit to 2 weeks of flipping the script.  
Eat carbs in the am, and breakfast for dinner.

If you want something to "cheat" in the evening, let it sit til the morning. 
If you still want it, HAVE IT!

I am starting NOW, not Monday, not May 1st NOW.  ANY change worth making should happen in this moment.  YOU are worth it.  Your digestion is worth it. 

Drink a full 8 oz glass of water right before bed.  This might warrant RUBBER SHEETS, but your metabolism will thank you.

My trick happens to be that I MUST workout in the AM, and dont want to be weighed down.  SO I will have my carbs but in a smaller poritions.  If I balance my blood sugar first thing in the morning, there is less of a chance of spiking & cravings which are actially one in the same.  If you are drinking the right amonth of water, you WILL NOT, I repeat WILL NOT have salt cravings. 
Together CARBS & WATER will cut down on your overeating & bloating issues.

I KNOW YOU LOVE ME
oatmeal, rye toast, potatos BRING EM ON!!!!!
Share with me what your favorite big breakfast is.   I want to try them all!

If you are a person that "isn't hungry in the morning" guess what.  Your metabolism is in the toilet. Start eating within 1 hour of waking up & you will begin to be hungry as you wake up. 

2 weeks people, 2 weeks to revamp your food picker.

ARE YOU IN?

EGO/FOOD/PEACE

Thank you to Geneen Roth 

for writing such 

an eye opening book

"WOMEN FOOD AND GOD"

Upon finishing the book this morning at URTH CAFE
in Santa Monica
I experienced a whirlwind of thoughts, epiphanies & realizations

on top of the list was:
stop fighting reality
talk of stillness &
being at peace with who you are....ultimately; at the core

Geneen breaks down, EGO, in a way that i have never heard before
a new light is shinning on the INNER VOICE
as well as how our EGOs are born

EGO: a learned version of yourself
How do we "learn" this?
our parents, those that immediately surround us for those fundamental years.
though we establish this concept based on interference rather than direct experience

"your self image is refracted so many times- with learned interference & memories & conditioning that if is nothing more than a hall of mirrors."

HARDLY ANYONE IS WHO THEY THINK THEY ARE.......hum you dont say?

In Geneen's opinion we find ourselves in our parents eyes.
PONDER: WHO ARE YOU IN YOUR PARENTS EYES, 
NOW WHO ARE YOU REALLY?


Who I am has always been WHAT I have accomplished
Hense the ALPHA, business savvy, star reaching person I am today
This happened naturally due to the things I enjoyed as a child.
Dancing, Theatre, Soccer, Softball & (cough) Modeling 
These were things that were introduced to me,
& I happened to take a liking to,
though the ones that required my personality, took a back seat.
I would rather prove myself in other ways.
PHYSICAL WAYS
As competitive dancer, it was the thrill of learning & standing out.
It just so happened that the studio I went to was pretty elite
I got used to winning, I got used to being praised for achievements,
not for who I was as person or how I treated people.
You seek validation & you know how to get it in a certain way,
History repeats itself.

The way I feel good about me, is by achieving, by setting goals & surpassing them.

I do feel most comfy in situations where I am in control & have the upper hand.

When what I am capable of is at a higher standard than most. 

Can this ALWAYS be the case? Of course not!

So when all else fails, 
I dig deep to find what TRULY defines me.

WHO I AM is an attentive, nurturing, intelligent person that wants to be treated with kindness, appreciated & loved
NOT ALWAYS STRESSING WHAT I ACHIEVE OR WILL BE ACHIEVING

YOUR TURN........

The second you aren't proving yourself you turn to something such as an addiction/food for comfort!
When you arent getting the validation you NEED TO SURVIVE what do you do?
Others are afraid of accomplishment or of happiness.
We have developed so many habitual isms
to nurture that inner child who desperately wants their parents to approve.

Read this book, if for nothing else but more self awareness.
How you eat is a DIRECT reflection of your life & how you view yourself.

 

-with respect & love

-to foods when you want them;

you will learn that as you love yourself MORE

you wont want the foods that are bad for you as OFTEN

Unlimited Month!

I was named by

RATE YOUR BURN

as one of the

Top 20 Trainers in Los Angeles

Listed just under # 20 BARRY, of BARRY'S BOOTCAMP

18. Joselynne Böschen

(Alpha Venice)

Aside from the fact that she's Elizabeth Banks' personal trainer, Joselynne has been dedicated to fitness from a very young age, as a competitive dancer. She's a certified nutrition coach, has a degree in natural health, and is the owner of Alpha Venice. She's a smart trainer and, to quote one of her clients, her workouts are "f*cking intense."

If you have yet to experience my 
boot camp/team sport/circuit style class

NOW IS YOUR CHANCE!

We are creating 2 TEAMS

one to begin on MARCH 13th

one to begin on APRIL 1st

Unlimited MONTH OF CLASSES @ 
ALPHA VENICE/ The YogiLOFT

30 min PRIVATE TRAINING SESSION with ME

Nutritional Consult & full email support for THE MONTH

During the consult I will map out a plan of attack for each individual client & personally hold you accountable.  This month of UNLIMITED body sculpting, booty kicking, energy boosting, confidence building classes, is not to be missed!

For existing members we are offering this deal for $250, 
if you rally a new member, you will be able to sing up for $200 each.  We want to get that group excitement going that we had with the previous 6 wk challenges that I used to offer.  All who sign up with start & end TOGETHER to motivate & help inspire each other.  LET'S DO THIS THANG!

SIGN UP TODAY

CALL ME!

310 396 9513

www.AlphaVenice.com