6 wk SLIM DOWN

6 weeks to your SUMMER BODY

-FOOD TIPS

-NTC CLASSES

-TRX CLASSES

-GROUP HIKES

-BEACH RUNS

-YOGA

(POSSIBLY A NIKE FUEL BAND?)

have you ever noticed that we ALL do better with group support?

let's get together and get this things done!

I AM GIVING YOU 6 WEEKS TO GET YOUR SUMMER BODY

6 WEEKS TO SPEND MORE TIME WITH ME

& 6 WEEKS TO COMMIT TO YOURSELF THAT YOU CAN TAKE THE TIME FOR YOU

discounted rates on nutrition

as well as classes

Saturday late afternoon hikes

2x week EARLY MORNING WORK OUTS

Cardio Classes: jump rope, treadmill & plyo circuits

Sunday 4pm power yoga w/RUDY

Lunch Time sprints once a week (you can make it happen, i have a shower)

we will ALL be focused on a healthier lifestyle choices.

eating non processed, non packaged foods.

getting our servings of greens.

as well as making sure our meals are balanced

and scheduled properly.

Let's wrangle it up, and all sit down monday April 9th to create a schedule that works for my summer bod crew.

if there is a class or a time you cannot make, you will have homework.

will be offering 6 bonus times to the already existing class sched JUST FOR YOU

*these bonus classes will be 1/2 price for the 6 wkers so DONT THINK ABOUT IT ANY FURTHER....you want in. Trust Me.

we will have a little celebration when the 6 weeks are over & we are ready to dust off those bikinis.

Freckle Faced

fav

Freckles are beautiful. They add character & charm. I have heard stories of childhoods spent hiding them or being embarrassed. NOT ME, I have always embraced my added attributes. I wish that I could hug every kid that was teased. To give my words of wisdom to each one that tears themselves down due to their own physical judgment.

Since I am COVERED in them, why not know everything there is to know about them. As we age these fabulous little beauty markings may change, grow or become dangerous. Keeping watch id your best bet….

Freckles are not harmful or the sign of a health problem. They're just pigment cells (cells that contain color) that are contained within the skin in small batches. Freckles are usually tan or light brown, flat, and very small (smaller than the head of a pin). Sometimes they overlap & run together so sometimes they look larger.

People with light complexions have less melanin in their skin. Melanin is a chemical produced by certain skin cells (called melanocytes); it helps protect the skin from sun damage by reflecting and absorbing ultraviolet (uv) rays.

The more melanin you have in your skin, the tanner you look! People with fair skin have less melanin in their skin to begin with, but some of their melanocytes make more melanin when exposed to the sun. So instead of easily getting a suntan, they sometimes get freckles.

Some people have freckles that fade away almost completely in the winter and return in the summer. Other people's freckles don't change much with or without the sun and can be seen year-round. Freckles also tend to fade as people get older. Whether you're freckled or not, be sure to wear sunscreen.

A freckle, (ephelis) ad we know is an increase in pigment in the innermost (basal) layer of the epidermis, which is the top layer of skin. People aren't born with freckles. They develop in childhood and in later years as a result of repeated sun exposure. Freckles occur primarily in sun-exposed areas such as the nose and shoulders. It's thought that freckling is a protective mechanism of the skin. Freckles are especially common in people with fair complexions. Heredity likely also influences freckling.

what we need to pay attention to are moles. A mole (nevus) is a small cluster of melanocytes (nevus cells) in the basal layer of the epidermis or in the top layers of the dermis, the second layer of skin. Moles are usually present soon after birth and tend to become more prominent with age. Moles can develop anywhere on the skin, even between the fingers and toes. Most moles are small — usually between 3 and 10 millimeters in diameter — but some can be quite large. They may vary in color from very light to very dark. Their color may darken as a result sun exposure or hormonal changes due to pregnancy.

Congenital nevi are moles that appear at birth. They occur in about one in 100 people. May be more likely to develop into melanoma (cancer). A mole or freckle should be checked if it has a diameter of more than 7 mm or any characteristics of the ABCDEs of melanoma.

Dysplastic nevi are moles that are larger than average (larger than a pencil eraser) and irregular in shape. They tend to have uneven color with dark brown centers and lighter, uneven edges. People with dysplastic nevi may have more than 100 moles and have a greater chance of developing melanoma, a serious form of skin cancer. Any changes in a mole should be checked by a dermatologist to detect skin cancer.

Most moles are not dangerous. The only moles that are of medical concern are those that look different than other existing moles or those that first appear after age 20. If you notice changes in a mole's color, height, size, or shape, you should have a dermatologist (skin doctor) evaluate it. You also should have moles checked if they bleed, ooze, itch, appear scaly, or become tender or painful.

Examine your skin with a mirror or ask someone to help you. Pay special attention to areas of your skin that are often exposed to the sun, such as the hands, arms, chest, neck, face, and ears.

I have always raised an eye brow when they check the bottoms of your feet & in between your toes. I had NO IDEA that you usually get fulled undressed at a dermatologist office. Since my bathing suits are teeny weeny, there arent many places where the sun DONT SHINE.

My skin has become more of a concern to me with age.

I love that my freckles make me look youthful.

Why would I want to ruin that with wrinkles?

(I want to be able to get out of rolling stop sign tickets for as LONG as i can.)

WEAR SUNSCREEN

MAKE REGULAR VISITS TO THE DERMATOLOGIST

IF FRECKLY, TAKE FULL BODY PICS ONCE A YEAR

THIS WAY YOU CAN COMPARE...

OR PLAY CONNECT THE DOTS

REMEMBER

ANYTHING YOU PUT ON YOUR SKIN

GOES DIRECTLY INTO YOUR BODY

WITHIN SECONDS

USE PARABEN FREE PLEASE!

CHECK OUT ERIN FERRELL & ARBONNE INTERNATIONAL

INTERACTIVE:OPEN GYM at Alpha Venice

always topping the previous week

as of 3/19/12 ALPHA VENICE launches our open gym

(blocked time periods)

during this time, clients that are current package holders

will come to work out on there own, using the NTC app

the Nike Training Club App has alway been a trainer in your pocket

BUT, have you always had the space & equipment?

if you HAVE NOT already downloaded the NTC app for your iphone DO IT KNOW

this way you have in hand when you walk in

if you DO NOT have an iphone we RENT them at the front desk!!!!!

the hours for OPEN GYM will be

MON

6-7AM

8-9AM

2-5PM

TUES

6-7AM

12-4PM

7-9PM

WED

8-9PM

2-5PM

THURS

6-7AM

12-4PM

7-9PM

FRI

8-9AM

2-5PM

the cardio equipment will always be avail as well

now you have NO ESCUSE to not be ready for bikini season!

for more information please email INFO@AlphaVenice.com

join our facebook pages for updates & special events

ALPHASPORTLA

NIKETRAININGCLUBLA

if you are around

TUES NIGHT come by

the 3rd st promenade.

yours truly will be taking you through a NTC workout in the center of the outdoor mall

OTHER UPDATES FOR THE WEEK!

TRX/YOGO COMBO

as per usual mon/thurs nights 630-730

30 mins suspension

30 mins flow & cool down

this past thurs we had a lovely surprise of all legs during trx with a pleasant visit from inversions in yoga!

PILATES/POWER PLATE

the newer of classes in our family. the lovely Claire Abuan & I join forces to create a deeper core experience through vibration & mat work.

janice chiou

has now been scheduled to teach vinyasa flow classes

mon/thurs 815-945

ross de la haye

will be teaching marathon recovery classes

tues/thurs evenings 7-8pm

NEXT WEEK ONLY

along with his regularly scheduled tues runner's yoga 815-945pm

alexx shaw

will be teaching a theraputic yoga class

mondays 11am-12pm

this works in combination

with

frank d'angelo

regularly teaches beginner yogis wed/fri from 11am-12pm

jeff decker

has now been scheduled to teach power flow yoga classes

tues/thurs 6-7pm

RESERVE NOW!

THE YOGI LOFT

and please

yelp & foursquare

could use some possible feedback

about the LOFT

& Alpha Venice

help spread the word

of LA's hottest

gym of the FUTURE.

TANNING SEASON GsTL

GYM, spray TAN, LAUNDRY

in honor of my jersey roots, i wanted to PROMOTE how important the gym & a good spray tan REALLY ARE! the laundry business i can live without.

this time of year, the legs start to come out, shoulders will soon be bare & a glow is a must

Sephora

carries KATE SOMERVILLE'S

Glow to Go

Sample Packets for Sale

they are the ah-maze-balls

this easy to apply product

has a great color, a mild smell...

which i think has more to do with YOUR natural smell

and a fabulous end result

these application wipes have made the process a whole lot easier

i couldnt believe how painless & clean it applied

today i had 3 complements on my legs....and their tanned color

if you are in a bind & need it fast

KATE IS THE LADY TO SUMMON

Glow on the GO is perfect for traveling

it is better for your skin than a tanning bed

and much less sweaty & damaging than the sun

AMEN

to

beautiful

long lasting

healthy

skin

NIKE FUEL BAND

LIFE IS A SPORT

http://insider.nike.com/us/gear/nike-fuelband-2408/

A wristband that tracks your every movement? — and tries to convince you to maybe add a little more movement to your life as well.

The FuelBand tracks time, calories, and steps, as well as NikeFuel, which is essentially points earned for being active. You set an activity goal, and as your NikeFuel points add up, LED lights on the wristband glow to show how close you are to your goal. Everything gets uploaded through Bluetooth or USB to the Nike+ website, where you can track your progress and history.

Users set a goal in Fuel points and then try to engage themselves in enough activity (of any kind) to reach the goal. A sedentary day shows red lights and increasing activity lights up toward green as the Fuel counter approaches 100%.

The device is as connected as one may expect: there’s an accompanying iOS app that can communicate with the wristband via Bluetooth, and there are also social network hooks to boast goals met on Facebook or Twitter. On the Web or on their phones, users can see their performance graphed out with visuals borrowed from the existing Nike+ product for runners.

Charging also shouldn’t become a chore as the two lithium polymer batteries embedded in the band allows four days of use between charges.

this little gem sold out in 8 minutes!!!!

here is a BLOG

from one of the other

ambassadors that

was at the launch event

in hollywood!

ENJOY OUR MAGICAL JOURNEY.

personally, i am obsessed with my NIKE FUEL BAND

i find myself checking it regularly throughout the day

to see what workouts rack up the most points,

what classes that i teach that take the msot energy out of me,

and if/when i will reach my goal each day

NOW my biggest question is.....WHEN DO I UP THE ANTY?

ALPHA VENICE

will have our OWN SUPPLY

of NIKE FUEL BANDS

this way, we can track each class

you can log your points

&

there will be a PRIZE

for the most fuel expended each month!

IN OTHER WORDS: GET YOUR BUTT TO ALPHA

is my core my tummy?

BIG THANK YOU TO CLAIRE ABUAN our in house PILATES/GYROTONIC extraordinaire for submitting an article she thought you all would enjoy....

The functional centre

Deep core muscles act as a brace around your spine. It is not simply one muscle but a group of muscles that work synergistically to support and protect your back.

Given that they should be working all the time during movement, sitting and standing they work at a lower strength of contraction (about 30%). This is unlike your biceps that contract all at once to lift your shopping bags from the floor.

You can practice activating these deep core stabilisers by placing your finger tips just medial of your hips and gently flatten out across your waist. You are looking to feel a slow rising underneath your finger tips. At first it is easiest to use an exhale to achieve this action however after some practice you should be able to maintain the contraction whilst breathing in and out and later on (ideally) progressing to the whole class and work day.

jos's two cents

TUMMY OR CORE?

the common gym goer will think that core work involved a lot of crunches. well your core is central, but involves all the muscles in the trunk of your bod.

seratus-in between the ribs

rectus abdominus

external obliques

interal oblique

those are just the crunch muscles

Erector Spinae as well as the Multifidus are very important to core stabilization

they are very intricate little muscles

that surround your spine & support your posture

importantly you must train these tiny little muscles to achieve total trunk control, which in turn is the power house of full body movement

think about it....even sitting in a chair, try this

go to lift your knee really quickly toward your chest (without hitting your desk)

where did that movement come from....slow it down & tell me

you have to stabilize your sit bones, shit your weight to your other foot & contract in your abs before any movement even happens. then the psoas contracts to pull that lil leg of yours off the ground.

IT ALL MAKES SENCE

put the time in for longevity, not just seasonal results

stabilizing the spine with help prevent injury,

as well as improve posture, power & speed