Saturday, June 22, 2013


when you get the urge to snap at someone think of where it is coming from
the same thing goes when you are verbally attacked for no reason

walking chuka the other morning
i launch the full pink polk a dotted doggie do bag into a near by garbage can
suddenly i notice a man screaming obscenities....(not all that unusual in VENICE)
not realizing they are directed at me, we scurry on our way up the boardwalk
the cursing continues & i realize he is calling me every name in the book 
because he was sitting 5 ft form the can i tossed the fresh package.

it's funny, i made sure to throw it in the one that was farthest away from most people
you never know what people are thinking
everything is circumstantial 
the man took me cleaning up after my dog personally, that is unfortunate
i had a thought to turn around apologize & say that there are simpler ways to handle the situation
but them i realized that his potty mouth fit rather nicely up next to a steaming pile of chuka magic

dont take things personally
we all have a lot of things going on in our noggins at all times
the person in front of you has nothing to do with the argument you just had with your boss
or the fact that you are freaking out about how you are going to pay your rent
understand that each person you deal with has their own set of issues, thoughts & problems
be kind
if you happened to be living next to a garbage can, i am the LEAST of your problems #justsayin

stay calm & carry on
*please curb your dog

-momma j

Monday, June 17, 2013

Masses & Spaces

"A Beautiful Mind" as he is called in the TRX family, Chris Frankel, has a very clear way for explaining proper posture for performance, conditioning & ultimately longevity

As trainers we know, that is isn't necessarily about your athletic your capabilities, or even what you know, BUT how you relay your message.  How accurately can you que your client's form?  Does your target audience understand the instruction that you are trying to relay?

Using the TRX Suspension Trainer, an active plank is used in all exercises.  You can even think of your yogi MOUNTAIN POSE.....the integrity of your plank comes from how well you maintain your posture.

  The CF Masses & Spaces explanation approaches the body in sections.
Your head is a mass, neck is the space.  
Your chest is a mass your waist is a space.  
Your hips are a mass while all your lower extremities are space.   

When in your starting position for a TRX ROW, you are standing facing the anchor point and reclined back hanging from straight arms.  Check in with your Masses & Spaces.  Are you spaces holding true? Are your shoulders creeping up? Are you arching at the waist? Then think of stacking your masses.  There should be a straight line from the tip of your head, down through your spine to your tail bone connecting them all.  Work that active plank kiddies.

Be aware of this in any exercise you do, not only using the Suspension Trainer.  Take is a step further. How are you sitting as you read this? What is your posture like in your chair? In your car? Awareness is the first step to your ROCK STAR FORM.

I will let them man himself explain......

Saturday, June 15, 2013



L - what do i LOVE?

I - what are my INNER GIFTS?

V - what do i VALUE?

E - what are the ENVIRONMENTS that bring out the best in me?

check in with yourself intermittently to see if you are being authentic & holding yourself accountable for you believe & what you want for yourself & your life.

do you have passion in your life?
are you using the gifts you have been given to help others, to interact with the world?
can you stay true to what you believe, without being waivered
is there a way to only put yourself in situations that are aligned with your best interest?
do you do this without temptation?

internal reactions are HUMAN NATURE, it is how you deal with & interpret your reactions that prove how dedicated you are to living your best life.


Sunday, June 2, 2013


sorry I HAD TO DO IT

i can be just as hard on myself as the next chick
so this makes me think of the dove commercials about loving yourself
loving your differences vs imperfections
what makes you stand out

when things get hard, use that glass half full mentality
choose what you think stands out about you
what do you love that makes you different


Saturday, June 1, 2013


"where are you girls from BOOTYLAND?" 
asked Bruce Buffer, 
to my sister & I as we walked up in our short shorts.

the answer is NO, since coming back from Brazil, 
I know that we DO NOT come from bootyland
BUT we can pretend cant we?
how do you ask?
by making sure your glutes are FIRING!

one of the most common things you will here in my studio is
the reason for this is simple
if you arent using the muscle it isnt benefiting from the exerices
since all of these barre studios are popping up all over the place
i am seeing an influx of tooshie tucking
the ballet butt squeeze
the upward pelic tilt that yes engages your abs but does nothing for your cheeks in that moment
 but dimple them

to explain further: i do not mean to exaggerate an anterior tilt
but the reason i say to stick it out
gets clients out of the habit of tucking
and USUALLY brings them back to neutral

in order to use your derriere
you must recognize the what it feels like when it ignights
let's try a little experiment shall we?

standing up straight
slightly bend your knees as though you are about to sit into a chair
then dig your heals into the ground as hard as you can
without sabotaging your posture 
transfere a majority of your weight from your toes onto your heals
feel the backs of your legs tighten? stabilize you?

you can also do this laying on your back on the floor
place your feet on the ground like you are about to do a traditional gym class style sit up
lay your arms on the ground at your sides, palms up
lift all ten toes (if you have them all) off the floor keeping just your heals on the ground
this is the starting position
all you are going to do NOW
is lift your hips has highly as you can toward the ceiling
you will feel your glutes start to activate
if you were to have the whole foot on the ground most people will probably start to feel it in there quads....since we are quad dominate & tend to have more knee injuries due to the lack of glute/hamstring availablity.

speaking of hamstrings keep HOLDING
isometrically (without visible movement) start to imagine that you are pulling your heals in towards your rump. keep can you feel the backs of your legs?

you must first make sure that your glutes fire when doing glute developing exerices
if not, what is the point, right?
all you must do is add some activation exercises to your warm up
AND/OR get into ALPHA & I will show you how it's done!