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
COMBINE
sliced yams
olive oil
a generous amount of pepper
a sprinkle of salt
& a 1/2 tbsp of garlic powder
HAND TOSS
 until blended evenly

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



PERFECT FOR:
 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.
I AM MAKING A PROMISE HERE AND NOW!
TO MAKE AT LEAST ONE NEW PLAYLIST A MONTH 
Here is the deal: I NEED YOUR HELP

Submit song requests that you would like to hear durning a class!
INFO@ALPHAVENICE.COM
Or, if you aren't close enough to frequent 
PLEASE HELP 
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
SEND ME AN EMAIL
info@alphavenice.com
#INSTAFIT   #CYBERSWEATSESH

Wednesday, April 30, 2014

BE REAL

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
LIVE AND LET LIVE

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
BE REAL
AUTHENTIC
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 happiness....how 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
JUMP ROPE

Lat Pull Down Machine
Bent Over Row w/DB
JUMP ROPE

Preacher Curl
Step Back Lunge to Hammer Curl w/DB
JUMP ROPE

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

Butt Blaster Machine
Alternating Curtsy Lunge w/DB
JUMP ROPE

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

Rope Crunch Machine
Straight Leg Crunch Toe Touch w/DB
JUMP ROPE


OR


Overhead Press Machine
DB/Chest Press
JUMP ROPE

Lat Pull Down Machine
Bent Over Row w/DB
BOX JUMP

Preacher Curl
Step Back Lunge to Hammer Curl w/DB
MOUNTAIN CLIMBERS

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

Butt Blaster Machine
Alternating Curtsy Lunge w/DB
CARDIO PLANK

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

Rope Crunch Machine
Straight Leg Crunch Toe Touch w/DB
MOUNTAIN CLIMBERS

Tuesday, March 18, 2014

Consistency Contagiousness Courageousness

the topic of CONSISTENCY has come up a lot over this past week
and I realized.....

I often say that I want it, but when I have it, I have no idea how to sit in it peacefully
In other words, I am always waiting for the other shoe to drop
"Comfortable in CHAOS"

What HAS been consistent in my life has been my drive,
my passion to make something more w/myself.
I am always reaching for something
But when do I celebrate my achievements?
When will I allow myself to settle into a consistent life without the climb?
With my business I don't see that happening,
I live for my passion, my driving force,
the ever changing fitness industry, staying current, staying relevant.
The work will be in celebrating the achievements & taking a beat to sit back

What I need to do is to differentiate what part of my brain am I struggling with?
Business or Personal?
I know what my future looks like as a Fitness Entrepreneur, so much so that I don't need to anticipate it.
The question remains...
Is it possible to have a ever climbing career & be able to relax into a relationship?
To be comfortable with consistency?
Can I let those that care about me HELP me, can I learn to ask?
Growth for me will come from trusting and breathing together through the little moments.

CONTAGIOUSNESS in yawning, is like contagiousness in inspiration!

Don't you love when someone is so inspired that their excitement bubbles over & you all of the sudden feel lighter? Ready to take on the world?

While guest teaching at CSUN I was re-energized. Sharing with inquisitive students filled me with excitement & joy.  The more I spoke of dedication & persistence, the more brightly they lit up.  I could even feel them lean in towards me as I spoke. How amazing is it that we can add fuel to that fire that is their FUTURE?! This is what I have been working toward.  Being a persistent, consistent student that will eventually become an active teacher, leader & role model.

What was contagious in this experience was how our energies ping-ponged off of each other.  I brought in my approach, it was well received & they were hungry.  In there hunger I was reminded of how I felt when I was starting out.  How much hearing I wasn't good enough pushed me to work harder.....not to give up.  I WILL MAKE SURE that I am going to do the opposite to those that look to me for the answers.  I will encourage & support anyone who is willing to put in the work.  I will always be here to inspire those who will go above & beyond to make this their life.  You must eat, sleep & breathe your passion.  One day you will wake up & see that you have become one of those teachers that you so admired.  But, in life we must always be willing to be a student.  The humble warriors who have open minds & hearts will share what I have taught them & pass it on. 


COURAGEOUSNESS is venturing into the unknown. 
Simply taking on each day.  
Walking forward & tall, ready to except with is, without worry about what will be.  
The willingness to make your own rules, do what you love 
& not let what someone thinks of you matter.  
Ask questions, do things you will not be recognized for, 
cause ultimately what is it all for? 
YOU.....you wake up & go to bed with yourself every night.  
Make the choice to be proud & aware of the person you are in each conversation & decision. 
The way you treat others, is a telling tale of how you treat yourself.

It is brave to give first, even second chances, it is cowardly to judge someone for things that you have no idea about. Do what you love & everything will fall into place.


When you are consistently courageous, it is contagious.......PASS IT ON

Thank you to the students of CSUN for making me feel like a total bad ass that can have a positive impact on those that will come after me.  To Shabnam for having me as a guest teacher in her class. And to my clients & friends for always challenging me & those in my heart for feeling like home whether it is chaotic or not.




Wednesday, March 12, 2014

Dynamic Warm up

On Tuesday March 11th I participated in a
Physical Therapy & Athlete Training Panel
for SANTA MONICA HIGH CAREER DAY 2014!
A question was asked,
"What stretches to you recommend for your groin?"

I kind of went off on a tangent about there being very different concepts of stretching.  More importantly my thoughts on never stretching a cold muscle.  You can stretch as a cool down but your body should ALWAYS be warmed up DYNAMICALLY.  This means consistent movement in functional patterns that will build heat and allow a resting muscle to come alive and perform.
In order to answer that question, I need to ask more questions.

BUT HERE AS GENERAL & INFORMATIVE AS I CAN BE.....



dynamic warm up
Web definitions
  1. A series of movements (including bouncing and skipping) that are designed to actively prepare the muscles for performance and are performed in a safe and controlled fashion

     EXAMPLE

    When warming up, you should maybe not so obviously, be targeting the main muscles that you will be using as well as range of motion.  

    Any sport that requires agility: rapid changing direction, will light up the groin. 
    Any sport that requires agility: also requires that you prep off the field on multiple planes of motion.
    This is why there are so many ACL MCL injuries, because not enough young athletes prep these bodies laterally or transversely. 
    MOST INJURIES HAPPEN IN THE DECELERATION PHASE
    When the athlete makes a quick decision to change direction, 
    & the knee or groin is the last one to find out. #OUCH


    To answer this young athlete's question:
    Here are a list of groin/inner thigh warm up exercises

    1. PLIE SQUAT
    up & down starting shallow and as you progress get closer to 90 degrees pressing the knees open
    heals never leave the ground

    2. RUNNER'S LUNGE
     
    start with you back knee on the ground and alternate stepping up
    progress to extending the back leg

    3.SPIDERMAN
    hands remain on the floor you are moving side to side through your pile lunge
    if you cannot reach the found put your forearms on your thighs/elbows on the knees

    REPEAT ALL THESE EXERCISES 10 REPS FOR 3 ROUNDS 

    A cool down would be different, 
    since you are warm and have already exerted the muscle.
    Stretches for the inner thighs can/will look similar you would just hold them for longer intervals.


     

    Be nice to your groin, it is responsible for a lot of your quick decisions!