Sunday, December 30, 2012

KNEE Restrictions

Patellar Tendinopathy

AKA overuse - repeated stress on the patellar tendon located over to the top of the knee cap.
stress= tiny little tears or inflammation = pain

this is also know as JUMPER'S KNEE
Common in athletes.....or those that play sports
The cause for this pain comes from improper landing from lay-ups, long jumps or plyometrics

I hear all the time "I have bad, knees so i cant so A, B OR C"  when in fact you WILL be able to do these things once you fix your poor movement patterns.

Usually this is due to:
ROLLING in or out of the feet that throws off the entire 
Kinetic Chain
LACK of both quad & hamstring complex flexibility
INCAPABILITY of eccentrically decelerating 
(slow down; switch from forward motion to a complete stop or change of direction)
HARD surfaces

there are also a lot of weekend warrior "athletes" that dont train
your body is your machine people
an incomprehension of bringing the ol'bod into the shop: tune ups/servicing leads to injury

the more faulty movement patterns are used the more strain/stress is placed on your joint = ouchies

once we rebalance your body through a series of corrective stretching/exercises then pain will no longer be present.  then we reteach the correct muscles to fire at the right time for the right reasons.
not only will you be able to jump but with more power & better results w/added longevity of the muscles, tendons & joints involved.

I do my homework, all you have to do is show up


Wednesday, December 26, 2012

Guidelines for 2013

I am giving myself some 
RULES or GUIDELINES to follow in 2013

1. LET GO. Control Freak. You cant fix everything. Do what you can, when you can & release.

2. SEE THE POSITIVE SIDE of every situation.  I generally do this but during hard times of life or   trauma this can seem impossible.  Remember ever situation is a LIFE LESSON, and is leading you toward your ultimate purpose.

3. COMMIT to movement.  At least 30 mins a day.  This is a great place to start. I am a, need I mention, very active person.  My commitment to movement is getting my workouts in 5 days a week.  Now that I have the tools to use kettlebells properly, I can get 10 mins for heart pounding, muscle strengthening workouts.  Not to mention the 15 min Nike Training Club GET FOCUSED body part workouts on the NTC APP (now available on DRIOD).

4. BE NICE to you. If you are not then who will be? Look at what you have done.......

5. LET HATERS BE FUEL TO THE FIRE.  Think of negativity as loading your jet pack. Each time you hear or feel it, hit that power pack to launch you further toward your goals. Once that pack is used it's burnt out......that comment or person is no longer in your mind.  MOVING FORWARD.

6. SPLURGE on things that will take you closer to your goals.  If it is a health goal, splurge on some new workout gear.   The better you feel when going to the gym/working out, the more likely you will be to do it.  Dress the part, if you are a successful, career driven person, take off the sweats & dress for success.  Approach each day as deserving of your best effort.

7. MAKE TIME for yourself. This is the hardest for me to grasp. This doesn't mean time to sit & read text books......that is still technically working.  Long walks, yoga class, healthy dinner with friends out or cook at home.  Something to allow you to decompress, recharge & exercise other parts of your brain.  BE SOCIAL

8. ASK QUESTIONS.  Please don't be afraid to hear "NO".  If you never ask how will you KNOW. Be bold. Be confident & trust yourself.  Create opportunities for yourself by asking for help or guidance. Teachers are all around us.

9. LISTEN TO YOUR BODY.  Cravings are cravings for a reason.  Have a little bit of something you desire without going into a sugar coma or blowing up from sodium intake.  DRINK PLENTY OF WATER so you know what you are craving is real.  Salt impulses usually mean you are dehydrated.  If you crave a sweet or something that is usually "OFF LIMITS", drink a glass of water & wait 5 mins to see if you still really need to have it.  Maybe it's a glass of wine.  Maybe it's a bottle of wine with your friends.  If so, don't hate, BE NICE TO YOU #4 MOVING ON...

-LISTEN TO YOUR INTUITION. If you crave companionship are you afraid to be alone?  What aren't you willing to look at within yourself? If you crave attention, what are you hiding? There are many things to figure out about ourselves in this life.  I have learned that you can be trusting & compassionate without being gullible or jaded.  Your intuition is there if/when you are ready to listen to it.

10. BETTER TO DO LISTS.  If you are like me you make an elaborate list & lose it.  For some reason I cannot get into the habit of writing it down in the NOTES section of my phone. I am starting to structure specific days for specific tasks. All things that can be done at the office will be dedicated to a certain day.  Food shopping, stocking the gym & outside errands will be dictated by where I am on in my travels on certain days.  This way I don't spend my 1/2 day off a week running around like a fool. Which will allow for more ME TIME #7  MARK EVERYTHING OFF EACH LIST.

11. KEEP YOUR POSITIVE ENERGY SAFE. Deflect the negative like a care bear STARE!!!!
What you give energy will be allowed to take your energy.  Use your jet pack & steer clear.

12. MAKE TIME for our loved ones. Make dates, feel like dates.  I have the habit of always being tired.  So spending time with someone becomes, watching a movie or something very mellow.  It is important to feel special.  Your relationship is a priority.  Go out of our way to prove that to the people you care about.

13. FIND A MENTOR.  In the past I have admired & studied a lot of people from afar.  Let them know.  To have a positive role model in your life can be a source of motivation & more fuel for our jet pack.  ALWAYS BE A STUDENT.  The best teachers are.

14. UNWIND FOR BETTER SLEEP.  Sleep is a MUST when you are headed to the top.  You must be energized to handle the day! It can be your children, your job, your spouse & the regular tasks.  Or you can be building your business, studying for a college course.  All require rest for your 100% participation.  Turn off all screens, listen to only calming quiet music, write down all your worries, write down all your TO DOs.  Take a bath, it will bring you closer to that zen meditative state.  Approach sleep like you would any important requirement for a healthy should be respected, appreciated & prepared for. A scared ritual.

15. WATCH YOUR SPENDING.  Key to keeping your stress levels DOWN.  Each dollar in is a dollar earned & should go to something needed.  Make a list of your monthly needs.  Be aware of that list during the month & see how far your stray from the basics.  ALLOW yourself a social budget, it will keep you sane.  Wasting money will drain your ENERGY.

16. CONTRIBUTE positively to those that appreciate you.  Mostly friends, family members, students will appreciate you for what you contribute to their lives.  At times this is just part of our job & feels like second nature to us.  Let each positive light in your life know how much you appreciate them.  I will not be too busy to be there for people in my life.  I will show up & be a better LISTENER

17. LISTEN.  Though my ALANON meetings I have learned that listening is key into self discovery.  I don't recommend that you only listen to your friends to analyze yourself!  What I mean is to take the focus OFF you, and make it about other people.  Being present & truly listening. That means not trying to prepare the next point you are going to make while they speak.  It means maybe not even commenting at all.  Just be there.  Be a source of support & love. I plan to do a lot more of this.

18. LOVE. Life. Growth. Relationships. Be open to new possibilities.  Love that we are given the option each morning to start over.  Love your gifts & love that you still have so much to learn.

19. DANCE. This has been a huge part of my life.  Half of my life was spent thinking, practicing, competing, dreaming & wanting to dance. There has been way too many gaps of time between each fluid experience.  I will take class, I will explore other forms & I will use this a as my  familiar therapy.  It always seems to change my perspective. Take a class, go out with your friends or turn on Billy Joel in your living room. (Leaha, Kaiwi & Erin will know what i mean)

20. TEACH. Take what you know & share the wealth.  I love to surround myself with people that I learn from.  I don't mean taking notes, I learn through watching them & hearing about there experiences.  The lessons are in the appreciation for the journey. Be challenged by your friends.  Allow others to bring out the best in you.

What are you going to be more conscious of this year?

Sunday, December 16, 2012

Mental Awareness Month

there are many things that were considered TABOO during our parent's generation
nowadays, i am thankful that therapy is more accepted & medications are openly discussed
we need to join forces to support those, maybe like ourselves or loved ones that struggle

is it a possibility that multiple people in your life are medicated for a chemical imbalance?
is it also possible that you have no idea?

let's be the change
make it ok to have an open conversation about what creates mental stability & instability
it makes me very sad that some are too afraid to admit their differences 
when in fact, the one they could be withholding from could have the same problem

break the chain
make it ok for our kids to be open & honest about their feelings
be the difference
love yourself
accept yourself
set an example for the NEXT generation to do the same without anger or doubt
be free from judgment & fear that you, yourself are placing on common disorders

as Glen Close says,"Let's end the Stigma around Mental Illness."

this stigma acts as a blockage for those that are ill to seek help.
they feel as if they are not, or will not be deemed worthy of relationships
because they are considered "DIFFERENT",
when in actuality we all have, or know someone that fights the same battles.

let's wish to save lives, to calm nerves, to create an awareness & an acceptance for those that need it the most. set the bar for openness & freedom to be who you TRULY are

There are many ways to work on yourself to balance your energy & moods.
Self help is a beneficial way to find relief.

1. Breath Work
2. Psycho Therapy
3. Yoga - Stretching
4. Exercise
5. Change of Diet
6. Balancing of your Energy
6. Support of friends & family

Friday, December 7, 2012

Oil Pulling

do you have a case of CHRONIC SLEEPINESS?
pretty sure i always felt that way until i completely cleaned up my diet
there are so many factors in blood sugar stabilization, as well as immunity

here is a positive tip that has many benefits
brought to my attention by
THE LOVELY DELLA VALLE ladies (jocelyn mastropolo & soon to be jolie vanpeenen)

Oil Pulling
This is process that will show you results over a period of time
As with anything that is beneficial to the human body, it takes TIME

The basic jist is the very first thing in the AM to swoosh (hehehe) oil in our mouth for 20 min
Do not use unrefined oils. You can use sunflower oil or my faav, coconut oil any veggie oil will do. Sunflower is recommended by Dr. Karach.  Though he doesnt recommend using organic oils, BUT I DO.  If the oil is permeating your gums, i would want ORGANIC ALL THE WAY
This swirling process makes oil thoroughly mixed with saliva. Swishing activates the enzymes and the enzymes draw toxins out of the blood. The oil must not be swallowed, for it has become toxic. RINSE


The most obvious result of oil pulling is improved dental health. 
Teeth become whiter, gums pinker and healthier looking, and breath fresher. 
In this way it is possible to heal cells, tissue and all organs simultaneously, 
the body itself gets rid of toxic waste without disturbing the healthy micro flora.  
The metabolism is increased during this process which, ultimately brings you one step closer to optimal health.

You can do the oil pulling every morning if you like. 
It can be powerfully detoxifying, so you might want to take a break sometimes. 
There’s no rule about frequency - judge according to your body’s own signals.

According to Dr. Kurich, that this treatment will achieve remarkable results with illnesses like migraine headaches, bronchitis, diseased teeth, arterio thrombosis, chronic blood disorders such as leukemia, arthritis and related illnesses, neuro physiological paralysis, eczema, gastro enteritis, peritonitis, heart disease, kidney disease, meningitis, and women’s hormonal disorders are completely eliminated from the organism. The benefit of Dr. Karach's method is that the oil therapy heals the whole body in perpetuity. In terminal diseases such as cancer, aids and chronic infections this treatment method has been shown to achieve astonishing results.

Worth a shot....lets the SWOOSHIN BEGIN!

make more moves!

contributed by our PILATES/GYROTONIC extraordinaire CLAIRE ABUAN

“When you take a single step your body recruits up to 200 muscles” 
-Christina Jaenicke
Practice : Apply this fact to each movement you make today.  Perhaps park far from store in the back corner spot, perfect your squat in the shower (carefully), take a stroll around your home while you talk on the phone…
Goal : Maximize your energy burning efficiency today with extra movements knowing that a single movement creates a trickle —> steady flow —> constant gush of energy release.

Thursday, November 29, 2012


CONTRIBUTED by Catie Jarvis
Vinyasa Flow MON 12-1pm & FRI 715-830am

In Southern California, the change in season means a number of things... changes in temperature, less bathing suits, more sweaters. It gets dark earlier, people seem more busy, energy wanes with the holidays and waxes with the new year when we set new goals and go off to achieve them. But one thing that is missing in SoCal is any significant shift in the color. The ocean and sky are still blue, the palm trees are still green.
After having lived on the east coast for most of my life, this lack of change in the colors of the world always feels a bit strange to me. In New England, the colors of fall and winter are so significant in your understanding of the passing of one season to another. They affect you! One day there is green, then suddenly there is yellow, orange, red. Things change to brown and white. There is a fading as we move from one year into another. A lull, a hibernating. Then there is regrowth that is so apparent. It is magical to see the world turn back to life, from brown to green once again. It is important, I think, to have these colors be a part of our experience. Just seeing these different colors when we step outside brings certain feelings, thoughts, and energies to our lives.
Colors can affect your emotional and physical state. Each color has a unique vibration that can influence how you feel. Chakras, or energy centers in the body, have specific colors that relate to different parts of the body and aspects of the self. Wherever you are, it can be helpful to take control of what colors you are surrounding yourself with and why. If the world around us here in LA is staying consistent with its colors, maybe we need to take it upon ourselves to bring the colors that we need into our lives.
Here are some notes on what certain colors can bring...
Red will energize, inspire activity and movement, help passion, be powerful and stimulating as well as grounding. Red is associated with the root chakra, at the base of the spine. It can be too much for a person who is feeling anxious, but for someone who needs to be energized it would be a strong element to ad. Thinking of painting your exercise room? Maybe red is just the color. In Feng Shui, red is connected with luck.
Orange feeds happy, joyful, social emotions. Orange can be great to inspire creativity, the sharing of ideas, positive energy, and self confidence. It governs the sacral chakra in the lower abdomen and is a great emotional stimulant.
Yellow inspires intellectual clarity, organization, clear thinking, and helps us connect to our mental self and our self worth. It is a color of logic, of the left side of the brain. It great for productivity, but not as much for restful, or calming spaces and places. Yellow is the color assigned to the solar plexus chakra, situated below the ribs.
Green is balance. A perfect combination of restful and energizing. Green is the color of outdoors, calm and active at the same time. Green brings balance and harmony, healing, and rejuvenation. It is the color of the heart chakra and allows us to give love to others and to love the self.
Blue is cool and calming. Think rest, peace, and loving kindness. It is the color of the throat chakra and can relate to communication and truth. Blue can be great for invoking a meditative atmosphere. Thinking of creating a yoga space or buying a new mat, think blue. Thinking of a place to go to meditate, try that big blue ocean! Blue can reduce blood pressure and soothe one to sleep.
Purple/Indigo is very a spiritual color. A color full of richness in inspiration, intuition, and trust. Indigo is associated with the third eye chakra between the brows which connects us to our inner self, and our inner connection to the universe around us. Purple or Violet relates to the crown chakra at the top of the head where we find our “divine inspiration”, our connection to creativity and spirituality.
The more you understand how colors can affect you, the more you can control what kind of energy you choose to surround yourself with. You might consider painting your workout room a new shade, bringing new colors into your wardrobe, your accessories, your eye-shadow, your artwork, your yoga mat, your life. Take a moment to ask yourself what colors you would like to bring into your life as we move into the winter season!

Monday, November 19, 2012


this rings true on so many levels
pretending you know what you are doing
generally leads to you learning & actually knowing what you are doing
the spark of excitement to learn!

does it not come from not knowing?
being intrigued by the unknown?

do you make it a priority to challenge yourself?
have you ever noticed how your interests tend to shift with time?
on to the next.........

i have discovered that my drive & dedication to educating myself comes from the fear of being stupid or ignorant.  having said that i have to take a deeper look at my actual interest.  yes, i want to learn about the unknown but what & why do i invest more time in other topics

proving a point it far different than passion

what do you do for survival?
meaning: your source of income?
is it to pay the bills or do you love what you do?

most people become interested (possibly) in their jobs because they have to, for survival
there are a handful of us that happen to LOVE what we get to do everyday & are amazed that we get paid to do so.

ponder that.....necessity or passion?

if necessity, so be it.  BUT do you make time in your life for excitement?
fishing is an example that comes to mind right away, since i listen to way too much country music
if you pay your dues during the week, treat yourself.
what do you do that you can lose yourself in? hours seem like minutes?

for me, my learning & investment in my work tends to overflow into my personal life because i enjoy what i do so much.  NOW i am trying to be more adamant about relaxing into my passions or finding things to indulge in.

the unknown is so exciting.........
none of us like to look like we are the newbie. 
be brave, walk into the unknown & pretend that you know what you are doing until you do! 

HERE IS A LITTLE SECRET: most people don't know what they are doing so it is OK to admit that you are learning.  Everyday is a new lesson if you allow yourself to absorb the discomforts & challenges.

Monday, November 12, 2012

keep it moving on prop 37

I kinda want to SLAP this guy

i was watching a informative movie the other night, thanks to a very positive influence (wink).
in this documentary "DIRT" a very inspiring story was told about a humming bird.
the premise was:
 no matter your size, if you do the best that you can, you will eventually have an effect.  
be passionate & powerful with your life's purpose.

PROP 37 did not pass
i believe largely to the lack of knowledge & the forceful nature of Monsanto & other powerful "influencial", unhealthy powerhouses that brainwash


1. Buy 100% organic, if more people do this the more available these products will be & could lead to an eventual drop in price.

2. Check the packaging

Purchase organic foods that ARE labeled NO GMO VERFIED, to promote the companies that are willing to admit what is in their foods.

Choose other brands that support this action & remember if it isnt labeled you could be ingesting questionalble ingredients

3. Download the APP - ShopNoGMO

4. Scope these ways to avoid Genetically Modified Foods - STEER CLEAR
  • Soybeans - Gene taken from bacteria and inserted into soybeans to make them more resistant to herbicides
  • Corn - There are two main varieties of GE corn. One has a Gene from the soil bacterium.  There are also several events which are resistant to various herbicide.
  • Rapeseed/Canola - Gene added/transferred to make crop more resistant to herbicide.
  • Sugar beets - Gene added/transferred to make crop more resistant to Monsanto's Roundup herbicide.
  • Rice - Genetically modified to resist herbicides; not currently available for human consumption, but trace amounts of one GM long-grained variety may have entered the food supply in the USA and Europe.
  • Cotton - engineered to produce Bt toxin. The seeds are pressed into cottonseed oil, which is a common ingredient in vegetable oil and margarine.
  • Dairy - Cows injected with GE hormone; possibly fed GM grains and hay.
  • Aspartame/AminoSweet - Addictive and dangerous artificial sweetener commonly found in chewing gum and "diet" beverages. A building block of aspartame, the amino acid phenylalanine, is usually manufactured with the aid of genetically modified E. coli bacteria.
  • Papayas - have been modified to fight off the ringsport virus.
  • Farm Raised Salmon - are administered antibiotics at higher levels than any other livestock.
 5. Recognize fruit and vegetable label numbers.
  • If it is a 4-digit number, the food is conventionally produced.
  • If it is a 5-digit number beginning with an 8, it is GM. However, do not trust that GE foods will have a PLU identifying it as such, because PLU labeling is optional.
  • If it is a 5-digit number beginning with a 9, it is organic

6. If you are a meat eater ALWAYS choose grass fed beef.

7. Shop locally, eat seasonally.

8. Be a rock start, grow it on your own!


Tuesday, November 6, 2012


can you believe it!?


-Fuel band trails: how much fuel can you earn per class?
compete with class mate or work toward your personal best!
Have you experienced a NIKE FUEL BAND yet?

-Nike shoe trials: the newest most innovative training shoe
see for yourself why we stress the importance of a training shoe vs a running shoe in the gym

Please join us for the grand re opening of The YogiLOFT

for each NTC class we offer thurs & including our TEAM NTC free class wed we will be raffling off a pair of sneaks & 
one lucky client will receive a WHITE ICE FUEL BAND for their very own!

from 630-9pm we will be having an ALPHA/YOGI mixer of sorts downstairs & in the courtyard
please come bring your friends especially if you cannot make it to a free class that day!
meet our new instructors, even get special offers on packages for this ONE DAY ONLY

full schedule starts NOV 15th
for the LOFT the free classes continue until the 22nd!

Thursday, November 1, 2012

the importance of HONESTY

to be a woman that always gives others the benefit of the doubt
i tell you, those that require a 3rd or 4th, will always leave you chasing them
you will always be sticking up for their mistakes
it takes the positive light & energy from your heart
these people will move on to someone else to make excuses for them
they will be ok spending there lives lying & juggling those lies
they will always find someone to give them one more chance
so why would you give away your positivity & trust to a person that is taking your generosity for granted?
there are plenty of people that deserve your love.  
they deserve your elegance, intelligence, kindness & attentiveness

i am learning to make better choices
share my time & life lessons with other kind patient people
detach with love
 love without limits when its right
catch myself with the first excuse
notice the red flags when they are waving in my face

i will always carry my head held high
knowing that i have always had the best interest at heart
i have loved beyond my limits 
and will learn with so called friends & mates that everything is not always as it seems

Monday, October 29, 2012


The newest ALPHA DIVA to join the family is Catie Jarvis.  
 She was kind enough to donate her symphonic inspiration to you this week.
For the past few weeks I’ve been obsessed with the Deadmau5 song, I Remember. I started doing my morning yoga practice to the song on repeat. Though I usually don’t associate Electronic Dance Music with Sun Salutations, I think that this song presents something important about the idea and feeling of letting go without necessarily moving on or giving up. Something we can all work towards and learn from.
When Kaskade’s words mix with the Deadmau5 beats, there is a perfect atmosphere for release… 
One of the most important aspects of “working out” is that we give ourselves time and space to release all of the tension that has built up in our minds and muscles. We go to the gym to sweat, loose weight, but there’s also something more, something deeper that we achieve when we run, jump, pull up, push up, sit up, downward dog. We give ourselves a chance to forget about everything else that happened in our day, or week, or lives, even if it’s just for an hour. We focus on the present moment. We let go of the attachment to what happened in the past or what will happen in the future.

It can be hard to explain this phenomenon to others or even to recognize it ourselves. I think sometimes the idea of “letting go” can seem oversimplified. We can’t just always release and move away from the things in life that are hard. In life, just like in our work-outs at the gym, if we always stopped when something seemed hard or challenging, we wouldn’t really get any stronger.

“You don’t have to move on to let go…”
Think of how this idea could apply to your life. What ideas, emotions, situations, people, are you stuck on, unable to move away from? Why are you stuck? Maybe you can’t release your job because you need it in order to make money. Maybe you can’t release someone negatively influencing your life because they are family and you have a commitment to them. But is it always necessary to move on to let go?
Sometimes you can find a way to stop being phased or hurt by a situation just by detaching from it. By letting what doesn’t serve you just slide in one ear and out the other without angering or saddening you. By not having expectations of the future or attachments to what happened in the past, you might be able to enjoy a person, place, or part of yourself that you didn’t expect to.
Maybe if you let go of an idea or an emotion that you are attached to then your whole relationship with a certain person or situation will change before your eyes.
“You don’t have to give up to let go…”
How can you manage to keep up all of the difficult and varied components of your life, all of your precious memories of the past, and dreams for the future, while still totally enjoying each and every moment without being clouded by worries, expectations, attachments, fears? How can you remember and let go?
The answer, I think, has something to do with the balance of Sthira (effort) and Sukha (Ease) that a really strong yogi can bring to every yoga pose that they practice. It’s a delicate balance between working your butt off to deepen and strengthen each pose, and to totally release any strain or negativity that holds you back from breathing fully and experiencing and enjoying what you are doing.
 Think of tough situations in life like the last five push-ups in a set of fifty… Maybe you can’t do them because you are about to pull a muscle and you need to just stop. But maybe, if you breathe, focus on the moment instead of on your doubts or fears, you can get through it, do those last five, maybe add on an extra one or two more, maybe even forget about how hard it is, let go, and enjoy it! 

Thursday, October 18, 2012


I think that most people are intimidated by the Power Plate.  They dont understand how it works, how to use it, or the benefits.  That is why we at ALPHA VENICE, are going to give you more information in our tutorial videos so you can see, get excited & reserve your first power plate class.  The classes are small with a maximum of 8 clients.  You get the one on one attention that you need, especially i f you are a first timer.

The concept behind the vibration is fiber twitch for stimulation, rejuvenation & healing.  When you use the plate for a 30 second interval in a static exercise such as a squat you are properly training your muscles to fire in the right alignment. Your quads, glutes & hamstrings will contract over a thousand times during that 30 seconds.  This tricks the body into reacting as though you are holding twice your body weight without the impact.  MEANING, the Power Plate is one of the best ways to train without the impact or any spinal loading.  The circulation benefits include lymphatic drainage & the secretion of synovial fluid in your joints. This helps to repair tissue & retrain atrophied muscles.  Other benefits include flexibility, toning, & increase in power during athletic explosive drills.  The message positions are without a doubt one of our clients favorite additions to a class. Come in & let us take you to a whole new level of functional training.




Once you finish it will be repeated through on the other side.

1st exercise - (30s stretch setting) standing glute stretch; sets intention and prepares body for movement, opens hips, glutes, and stretches IT band, all places that tend to be tight with cardiovascular activities like running and cycling.

2nd exercise - (30s strength setting) standing step up to high knee; power movement to improve power, strength, and cardiovascular health which lifts and tones the glutes.

3rd exercise - (30s stretch setting) standing eagle twist; to massage and rejuvenate the circulatory, connective, and nervous systems.

The Power Plate wall sit is meant to contract all the muscles of the lower body.  The vibration will retain the muscles to fire properly while toning & strengthening.  This is beneficial to strengthen the muscles that support the knees as well as stimulate the lubrication of the joint.

  HEY LADIES, this little baby targets cellulite.  YES I SAID IT....will reduce visible cellulite.

Alpha Venice
35 Market Street
please call to reserve your spot
limited 4-6 people per class

Sunday, October 7, 2012

MEN: you have glute issues!

interesting comment from a client during class

"my butt is so sore for yesterday's class.  i figure that my glutes are they only muscle that i dont have to worry about working out"

......i hear that all the time
not to mention your glutes not firing lead to many MANY, knee, hip & lower back problems

90% of the men that walk into ALPHA VENICE do not USE there glutes EVEN during glute exercises.  Especially the ones that say they dont need to work them out!

that you have to be seen at the gym,
on the butt blaster, in a leotard.

here are a few exercises that you can do daily
some are basic movement to teach your muscles to fire so you can benefit from a glute workout

before you do anything 
 PILATES CLAM - make sure to not move your hips

Heals on the ball tap the hips to the floor, then push them to the ceiling.  ALWAYS START WITH BOTH LEGS before you try a single leg exercise.

if this is too unstable just start with the basic hip bridge with your feet on the floor

NOW onto the glute workout.........
Do these drills once or twice a week, giving yourself adequate time for the muscle to recover


if you do not have a trx at the gym, you can use a rope hooked around the side of a squat rack
for your single leg lunge

the cross back lunge can be done free standing just allow that back foot to touch the floor so you have even pressure on each leg.

always make sure to stretch!

may your buns be tight 
and your jean be well fitting!
 then walk your fine ass to ALPHA VENICE

Sunday, September 30, 2012

adrenal support

I was just given the good news of my many food allergies.
As it turns out, my vit D levels were higher than most people......kudos! Thyroid function good, liver & kidneys GOOD
But I need to stop the stress.  Yeah OK

so here we go.........

Science tells us that if you experience stress on a chronic basis, the tiny adrenal glands that moderate your stress response and keep many other hormones balanced will suffer. The stress response — when the adrenals produce the hormone cortisol — is normal. We need cortisol to handle emergencies. However, the stress response is designed to be short-term, with a fairly quick return to a relaxed baseline.
Unfortunately, our adrenals don’t know the difference between a true emergency and the stress from merely sitting in a traffic jam. Many of us stay revved up all day in a ‘fight-or-flight’ state. But when cortisol stays elevated like that, our bodies gradually become less sensitive to the mechanism that helps bring it back to normal.

Vitamins like C, E and all the B vitamins (especially pantothenic acid and B6) have crucial roles in the production and actions of stress hormones. And a mineral like magnesium provides necessary energy for your adrenals — and every cell in your body — to function properly. Calcium and several trace minerals, like zinc, manganese, selenium, and iodine, provide calming effects in the body. These minerals can help relieve the stress associated with adrenal fatigue and imbalance, which will ultimately restore normal cortisol output.


C: strawberries, bell peppers, brussels sprouts melons, dark leafy greens, broccoli & tomato STOKED

E: wheat germ, sunflower seeds, cooked spinach, flax seed oil, asparagus & butternut squash

B: brown rice, sunflower seeds, avocado, chickpeas, fish, eggs, yogurt & chicken