Tuesday, June 28, 2011

my song & dance at the NTC pro camp



there have been a few request from fellow trainers, coaches & the kids of Sunday's event
i wanted to post the basis of the "conversation" i lead the girls through

please know that i have been lead to this information
of Blood Sugar Stabilization
through all of my work with






so thank you to Mark MacDonald
for a great set of tools and consistent presence
and a SPECIAL THANK YOU TO JOANNE LEE
JO: you have taught me so much in the past 3 years.
i cannot thank you enough for always being there for me
as a teacher, a mentor & a friend that i hold so highly.
you have given me confidence and knowledge
that i could not have attained form a book
THANK YOU thank you


I was asked to speak at the NIKE Women's Pro Camp Event
about optimizing your performance
as we know it isnt just how you are on the field
it is your mental state, which they had covered by the fabulous Jeff
your conditioning taught by Chris & Alex
Recovery & the importance of stretching guided by the one & only Yogi Tiffany
Last but CERTAINLY not least the structure behind the NTC program Marie Purvis
lead all the girl through a kick arse Nike Training Club class.
With all the bases loaded, and the girls on the verge of heat stroke
the britney head mic was passed to me
and I took the stage

thankfully i now have the opportunity to reach the minds of these 13-18 yr old girls
the kicker being i get them after a 45 min intense workout,
then hour of yoga,
and RIGHT BEFORE LUNCH
i knew i had to bring out the charm, or hose them down
to get some sort of interaction

with towels over they heads the sit/lay on the grass of the LA COLISEUM
& attempt to absorb the information i am about to share with you!


This is the nut shell version, & i want to give you the fell that you were there with us

Nutrition is individualized, so each concept/program will work differently for each person
During this conversation i want to explain to you, if you are like me, that pain & fatigue can be great for the feeling of accomplishment, but it isnt so great when you dont allow your body to recover properly.

As competitive dancer that is why i did. Made sure i could feel low hard i worked. I also became very sick as a teenager, and that lasted until i learned how to listen to my body as an adult. i would do the work but not do what was required of me "off the clock" to keep my system running strong. Having an autoimmune disorder, makes you really stay on your toes. We want to make sure that as young women, we concentrate of prevention instead of intervention.
Just like Diabetes, once you have it, you have it. Lets take the steps to keep our bodies working for us.

By now, we have all developed systems that work for us. We were pointed in the right direction by teachers, family, friends, & mentors. They all helped us on the field and maybe even extended themselves off the field but what happens when you are "off the clock"?

Sleep, conditioning, school/work, relationships, food, water intake & STRESS all have to be managed for us to function at capacity

Food has an effect over all of these things, it is our fuel. Food intake is the main factor in performance quality. It is very important to the way you recover/sleep. Food plays an important part in brain function & attention span. For all of you i'm losing right now, food is right around the corner.

INSERT BILL BRADLEY QUOTE complements of Mark MacDonald
"if you are not working @ your game to the utmost of your ability, there will be someone somewhere with equal ability & one day you will play wach other & he will have the advantage."

how true......oh wise one
most athletes that pass high school level then college level
& become that professional have a natural god given talent
do they just rely on that? i really hope not
we are given tools to DEVELOP, you can always be better
if you train and practice to the fullest without monitoring your recovery
there will be an athlete out there that is eating clean & taking it to the next level


when i was preparing to compete in my first figure comp in 2008
during the last round of ridiculously high step ups, i would be getting winded
Joanne would say,"thats ok, there is a girl out there who isnt stopping and her ass is cuter than yours." i would like to thank you for that motivation and will have you know, that i have the cutest ass known to man. grrr

WHAT WE WILL COVER TODAY

1. Food as Fuel
2. Blood Sugar Stabilization
3. How the Body Works
& where we get our energy
4. Do's & Don'ts
5. Pre During & Post Game Tips




What are the 3 main components of a balanced meal?
Protein Fat & Carbs

What are the most common proteins?
Beef, Chicken & fish

Who can give me examples of FATS?
Healthy vs Unhealthy?
the ones we LOVE are nuts avocados, olive oils etc

We all know what carbohydrates are....who can tell me 2 different types of carbs?
Simple & Complex
Simple: broken down most easily, fruit & veg/Complex: grains & starches

Now that we have the basics, let's look at where our energy comes from & how we can use it to achieve optimal performance.

Carbs turn into sugar known as GLUCOSE OF GLYCOGEN
Too many carbs, or sugars consumes you SPIKE your blood sugar
Too little you crash, with fatigue muscle weakness & brain farts

Carbs contribute to mental alertness, which is why the atkins diet was such a big hit.
i'm not mentioning jessica simpson was right with the chicken or fish comment, but i'm just saying she wasnt eating any carbs, give a blonde a break!

So if carbs are responsible for muscle capacity & alertness....those are two LARGE parts of being an elite athlete NO?

Back to Spiking
Too many sugars in the blood, we said cause spiking correct?
The body has a natural ability to balance itself out
When there are too many nutrients in the blood, your bod is in a state of DIS - EASE
a hormone called insulin is released to grab the excess sugars
& transport them to a "RESTING" muscle.
Resting meaning, one that doesnt need it to put it bluntly
once a muscle is exerted, it cannot request extra energy from a neighboring muscle.

ON TOP OF THAT, if the storage is full between 1200-1600 calories
the excess is stored at
WHAT
LET ME HEAR IT
FAT
and thankfully we have no choice of where that goes either

This is where the stabilization factor comes into play
if you are balanced in the blood sugar department, this will not happen
you will use and recycle
and you can even tap into your fat storage to be burned while using the muscle!!!!!

ROCKET SCIENCE, you ready for this little gem of info?
it is all about the proper rations of the 3 components
& correct time intervals between meals!

i felt as though i was loosing them, so i decided to sit down on the edge of the stage to make it alittle more personal........it seemed to have worked!

to prevent spikes you want you blood sugar to stay
between 80-120 mg/d
this is where the magic happens
this is where you are in an ANABOLIC state....you can burn fat an recruit muscle capacity
as the girls on sunday called it, the super hero state
CATABOLIC is when your body in crashing, or dipping on the blood sugar scale.
causing muscle fatigue & eventually failure
in this state, when we are dragging our feet and trying to find anything to push us to the end
GUESS WHAT
our body will eat it's muscle to use it as energy.....NO BUENO

AS AN ATHLETE YOU MUST MONITOR
CALORIES IN VS CALORIES OUT
PREVENTING
THAT OH SO COMMON DAYING OF
"HITTING THE WALL"

the key is to use your food as power
make slight changes in your diet to find that balance.
minimal changes, can transform your performance

Now that we know to use our components/ratios lets talk about it

a new born baby
they cries to eat every 3 hours
the milk they survive on is composed of protein, fat & carbs
why would we think we should be any different?

this is where you find that anabolic state.
follow those rules along with
eating within 1 hour of waking & 1 hour prior to sleeping



"OFF THE CLOCK"
without advise,
you are in charge of your body

quality of food you eat
how much water you intake
your sleep habits/patterns
so let's concentrate of knowing & listening to you body

What are some suggestions you have heard about what to eat before a game?
carb loading, clean foods & lots of water are the answers i got
which is what i was looking for

THE CARB LOADING IS A MYTH
not that i am saying that your mentors are wrong, we just know more about the body now
than we ever have.

What do you think happens to your blood sugar when you carb load?

RIIIIIIGHT

UNLESS YOU ARE DOING OVER 90 MINS OF HIGH INTENSITY CARDIO OR SOME TYPE OF ENDURANCE SPORT, WHERE YOU WOULD NEED TO TAP INTO THOSE STORED CARBS, YOU ARE NEVER GOING TO BE DEPLETED. IF YOU ARE NEVER DEPLETED WHY ARE YOU LOADING?
this will only lead to crashing & the storing of fat

If you are playing basketball or soccer, you need to be worried about what you are consuming during the game.


IN PREP: for a game, eating cleanly is the best advice possible. Your body needs to break down & almost be completely finished with digestion so the concentration can be on muscle recruitment instead of your tummy. Eat about two hours before your game.
MEAL SHOULD CONSIST OF

clean protein
simple carbs
& healthy fat

MIGHT I ADD, THIS NIKE GPS TOMTOM WATCH IS SUPER FLY
GREAT FOR THOSE LONG RUNS AND STYLISH OUTIFTS

DURNING YOUR GAME/MEET :once you hit the 50 min mark of consistent output, your blood sugar will require a rebalance, or our will shortly "hit the wall". Every time your think you replenish after you have already hit the wall, you are actually just spiking your blood sugar that guarantee that you will crash soon after......repetitively. You need to get something around 60-100 calories into your system at 50 min mark & every 15 mins after.
Something balanced & easy. Shakes/Bars are great

BALANCE BALANCE BALANCE....if we take nothing else from today it's BALANCE

OPTIONS FOR DURING PICK ME UPS
your body will need between 60-100 calories
the protowhey bars that i supplied for the girls to sample.
break those into 4th and chow every 15 mins
after that 50 min mark
you can do a protowhey shake...powder

all of the durning game commercialized options are gatorade & power bar etc
all of these concepts are great BUT they have NO PROTEIN
& are high in carbs to .....replenish
which means DING DING DING, spiking in BS

another option Mark McDonald recommends is
Cytomax Performance powder
with 1/2 tbsp olive oil for fat
because....
fat helps the fuel to be added to the fire
/working muscle at a even rate

has some new options
some have protein
the G Series & the Fit Series
just please look at the lables

The other benefits of GATORADE

What else depletes what you are running your butt off in the sunshine?
Electrolytes from sweating

Signs of expended electrolyte levels are cramping & fatigue along with light headedness
This is caused from an imbalance of sodium & potassium



What is the best way to re-up you electrolytes during a game?
gatorade & sports drinks

What have we learned about sports drinks?
They are high in sugar & have no protein balance.
BUT FINALLY these popular companies are catching on and adding that much needed protein to their products......G Series, Power Bar with Protein, Cliff Bar with Protein
YES YES YES!

Electrolyte water such as smart water or just enhanced water form 365 at Whole Foods
can be added to these shakes that you make, two birds one stone


POST GAME: there are many types of recovery shakes out there, to replenish those muscles & recharge your battery. What we briefly discussed really was FOOD QUALITY. The best types of foods to create that ANABOLIC STATE are the purest form. When your body is needing to rebuild its tissues stay away form the 3P's.

Processed: how far off is it from it's natural state
Packaged: preservatives, additives, to create longer shelf life
Pre-Prepared: you never know what's actually in it!
if you email me i can email you the
QUALITY OF FOOD CHART
for your review
jos@alphasportla.com

the window of time to rebuild after a game, or an intense workout is 90 MINS
that is 90 mins before your body reaches that CATABOLIC STAGE
Full meals are recommended with a balance of the 3 main components
now is the time to take in those grains & higher quality starches

The proper component ratios for an athlete are 35%protein 35%carb 30%fat
this will get the blood sugar stable to transport nutritents back into those guns

ALL THIS ADVICE I AM GIVING YOU
NEEDS TO BE TESTED.
EVERYONE'S BODY IS UNIQUE
THESE RECOMMENDATIONS SHOULD BE USED BEFORE A SCRIMMAGE,
OR A LONG PRACTICE.
SEE HOW IT WORKS FOR YOU.
TWEAK & EXPERIMENT
THEN APLY TO A GAME
& EXPERIMENT SOME MORE

YOU CAN ALWAYS EMAIL ME WITH ANY/ALL QUESTIONS

The last piece of advice i would like to offer has been my key ingredient to my LIFE. In sport, in relationships, in health & in business. Consistency is the most important piece of the puzzle. If you are on top & want to stay on top, find out what works for you, how your can improve it, and stick with it! The only place to go is up!


Something has worked for us, to get us to where we are today. It is our passion &
determination paired with our talent & strength. Let's use the tools we have been given, through experience or genetics. Everything you have learned to this point will lead you to the next upward step in your journey. As an athlete this is how you optimize your performance.

-Joselynne Boschen

Tuesday, June 21, 2011

carb loading?



MYTHs:
this might contradict what you coaches told you growing up!

Athletes should avoid simple carbohydrates or sugars

Fact: There’s no doubt that complex carbohydrates from whole grains, cereals, beans, vegetables, and fruit are good for all of us. In fact, these carbohydrate sources should make up the bulk of the carbohydrates your clients are eating, day in and day out. But during exercise and for fast recovery just afterwards, easier-to-digest simple carbohydrates get the nod. During exercise, hardworking muscles want and need carbohydrates that can be digested and absorbed quickly. And after exercise, simple carbohydrates are more effective at flipping the metabolic switch from catabolism(breaking down) to anabolism (building up). The bottom line is that it’s not an all-or-none proposition when it comes to carbohydrate types for athletes. The further in time your clients are from exercise, the more complex their carbohydrates can be. But just before, during, or just after exercise, simple carbohydrates are preferred.

Carbohydrate loading always improves performance

Fact: Carbohydrate loading offers proven endurance benefits for vigorous events or training sessions that go approximately 90 minutes or longer. But if your exercise session isn’t that long, and it’s not very intense, carbohydrate loading probably isn’t going to offer a performance benefit. The reason is that shorter, less-intense exercise doesn’t fully deplete muscle glycogen fuel levels. Carbohydrate loading is only going to be helpful in situations where typical glycogen reserves would otherwise be depleted.


Pasta the night before an endurance event constitutes carbohydrate loading

Fact: Carbohydrate loading typically requires a combination of tapering exercise while increasing carbohydrate consumption, and it’s usually done over a few days. A single high-carbohydrate meal the night before a big competition is not an effective method for boosting muscle glycogen levels.

It doesn’t matter what you eat before exercise

Fact: What your clients eat before exercise does matter for personal fitness training, and how much it matters depends on the intensity and duration of exercise. The goals of eating before exercise are to stave off hunger, top off glycogen fuel stores, and leave the athlete feeling comfortable. These goals are best met by consuming a pre-exercise meal that is high in carbohydrates, moderate in protein, and low in slower-to-digest fat and fiber. It’s recommended that endurance athletes consume their pre-exercise meal about 2–4 hours before exercise, as this allows enough time for the food to pass through the stomach. The amount of food to consume and the timing of intake in relation to exercise are best worked out during practice sessions. For athletes who take the time to find the right balance in terms of quantity of food and timing, eating before exercise can help extend endurance. Conversely, not testing a pre-exercise eating regimen can be disastrous and lead to poor performance.

DO THE RESEARCH
WHAT YOU HAVE BEEN TAUGHT, MIGHT BE AN OLD METHOD
OR JUST PAIN FALSE INFORMATION
EVOLVE.
CHANGE.
ADD YOUR FLARE & KNOWLEDGE

THIS INDUSTRY IS ALWAY CHANGING
WE ARE ALWAYS DISCOVERING NEW THINGS ABOUT THE BODY

BUT ONE THING IS FOR SURE
IF YOUR BLOOD SUGAR IS STABLE YOU ARE IN THE CLEAR

ATHLETES
MAKE SURE WHAT YOU'VE GOT COMING IN EQUALS WHAT YOU'VE GOT GOING OUT
KEEP THAT ANABOLIC BOD A BURNING

Friday, June 10, 2011

good vibration


whole body vibration
sounds pretty hot right?
and no it isnt a fly girls dance of any kind
it is actually acceleration training
with many unBELIEVABLE health benefits

as we all know....
if we paid attention in school
that
MASS =
FORCE x ACCELERATION
correct?


what does traditional training do?
we add mass to our already existing body weight, yes?
those dumbbells, and barbells and kettle bells and medicine balls

with WBV the gravitational force is our mass & the POWER PLATE is our increased acceleration
it's nervous system training
getting into your muscle spindles to request activation & recruitment


since this form of exercise affects the nervous system......
removing the conscious component of training......
your body is, in laymen's terms, reacting as though you are lifting/squatting/pressing twice your body weight,
while you wont feel like you are :)
holy testicle tuesday!!!

during a 30 min class your muscles are contracting around 43,000 times
as a reaction to this your circulation & lymphatic drainage increase
which means a diminished appearance of cellulite and a flush of other toxins
it will also increase your metabolism!
in these 30 mins the brain communicated to the body
to secrete hormones that help define your muscles
and lubricate your joints.
your flexibility will increase along with balance, endurance & POWER

these "good" vibrations actually increase bone growth
there have been studies to show that is can stop or even reverse osteoporosis!!!!
as you can imagine this lil puppy can work wonders for rehabilitation


you should recognize this machine if you are an athlete
it is an E STIM Machine
a more targeted version of manipulated muscle activation or "firing"

NEW AGE: instead of adding these pads to your body
you actually use your body through a stretch/contraction/massage
on the plate to get that concentrated fire
this promotes faster recovery of damaged muscles tendons decrease pain and improve joint function.

this is why certification and vibration knowledge is a MUST
when using or instruction on this amazing tool

if you stimulate a muscle to fire
in a dysfunctional position/synergistically dominant way.....
one can do more harm than good
if you over tax the nervous system that isnt pleasant either

please do your homework before instruction any form of exercise but especially when using vibration or sonic waves. there is a lot more that goes into it that just standing on the plate.

COME
LET ME SHOW YOU MINE

i would like to say in closing, that there have been negative articles written on vibration training......none of which where the same types of specific hertz, amplitudes, intervals or structures
THEM HATERS BE EVERYWHERE SO LOOK OUT!

Saturday, June 4, 2011

sat night with cramps?


what do you do?

BAKE
GLUTEN FREE
CHOCOLATE CHIP COOKIES
OF COURSE

1 c non dairy Earth Balance butter
1 c Nature's Blessings coconut sugar
2 teaspoons vanilla
2 1/2 cups of oat flour
1 teaspoons of baking soda
2 teaspoons hot water
1/2 teaspoon salt
however many chips float your bloat....i mean boat

bake at 350 for 10-12 minutes
fluffy or crampy...crispy

now i am off to
drink a hell of a lot of water
eat A cookie
and put my nose back into my books

email/text me for sample bag
order your Alpha Sweets PMS TREATS today!
wont give or cause cramps
just relieve the hormone crazed chocolate cravings

Friday, June 3, 2011

stylin art workz


as i sit down to work on my blog post for today,
i cozy up to my desk with a giant water and a piece of (cough) chocolate
NOW, it is dark chocolate
but not just ANY dark chocolate
SWEETRIOT dark chocolate orgasmic chocolate















if you are yet to have a taste, do yourself a favor..............
comes in small cutie lil package so you dont OD
you get just enough
bravo SWEETRIOT, you are my saving grace today!






BACK ON TASK....already ate the whole thing shhhhh
here are some of my favorite pieces/designs/sneakers, these will inspire the artwork/ambience/retail in the new gym
(other than the obvious nike obsession/construction that has previously been displayed)
with fingers crossed to get these artist on board






St. Alfred
no dad, not you

but these sneaks are fab
i would need an endless supply o of baby wipes but regardless
a must have purchase



































i really love his message
and how in tune we are with our similar purpose
to reach others with our "art" and positive energy




Cody Hudson: tshirts, freakin sneakers, artworks WHATEVES



& a designer for converse............sickness



would love to get one of my old clients Brandon to participate......NIKE in cahoots with HURLEY
match made in MY HEAVEN









god knows he is disgustingly creative

the tremendously talented miss lori petty has agreed to put up some work



anything with color

street, music, life, energy and wow factor

just imagine the possibilities



THEY ARE ENDLESS......YOU JUST HAVE TO ASK :)



hold your breath, cause it's happening SOON!