EUREKA!

All it takes is ONE good idea.

ONE thought that can catapult you into greatness.

I am sure you have plenty of ideas,

but do you believe in yourself?

Can you trust that your idea is worth sharing?

Do you trust in yourself to see it through?

That is what separates that good from the great
CONFIDENCE.
BALLS.
The willingness to put it all out there and open yourself up to ridicule
That is just the thing.....
We are our own worst critic
That voice in our heads that talks us down

This is the time to see it through
This is the time to ask for help, guidance or direction
Don't be the only thing that stands in your way, because you know that when you want something bad enough you can always find a way to make it happen

#JUSTDOIT

Use your head

Cheers to using our heads!!!!
Take your training to a new level and partner up
Ryan & I had the privilege of taking a "break out" class on campus called THE ART OF PLAY.
We incorporated a lot of concepts & movements that normal workouts don't achieve.
Just trying to balance this yoga block between the tops of both of our heads and travel with proper form was challenging. 
Not only was it challenging but FUN, you should be giggling while you learn!
Life is not about monotony but how we can take each experience and make it stand out.
Tomorrow you will only have your memories of today, does anything stand out that makes this day different from the rest?

#theartofplay
#nikewomen
#nikeblast2014

Love thy CURVES

SKINNY IS OUT!

Haven't you heard?

The skinny girls are finally catching on....

Lifting will not bulk you, it will add some shape to dem bones.

And ladies, if you already have some junk in your trunk

TONE IT

LOVE IT

& STRUT IT

Love you and everything about you,

because you are strong, healthy & confident.

#lovedemcurves

NIKE ROSHE RUN/STYLE

What are your favorite NIKE ROSHE sneaks?

printed?

flynit?

canvas & snakeskin?

leather? or purhaps and my personal favorite....

Whatever the occasion a run, or a strut, these babies are SERIOUS! 

How do you ROSHE RUN?

MEN'S ONLY TRX

Hey boys,

I have heard that some of you have requested a strength building class.  Well my friends, we can do that for you.  ALPHA VENICE will be adding some MEN'S ONLY CLASSES to the schedule in the new year. 

Please help us get you geared up for the best year yet.  Offer up some feedback on when we can add this glorious sweat fest to the schedule and I will be there with bells on.  What times work best for you? WEEKENDS? WEEK DAY EVENINGS? We will get you stronger, fitter and yes, you will attain the body of a greek God in 2015.   

DONT BE SCARED,

Joselynne Boschen
Chief Sweat Producer
ALPHA VENICE

Exercise of the Week - DIPS

DO YOU DIP?

Obviously, a tricep exercise, but are you doing them properly?

How is your ROM?

Everyone's body is different.  

There should be no pain or pulling in the shoulder,

and you should be able to keep your neck nice & long.

Shoulders should be pressing down while your lats are activated.

Try not to stick your chin out.

Point your elbows behind you, as you squeeze your arms towards each other.

As far as ROM goes: 

stay away from dropping below 90 degrees.

And take it outside...

this is one of those movements that can be done anywhere

so why not #TRAINFREE?

AND EARN YOUR PROGRESSION!

REMEMBER: 

Proper technique vs speed & sloppiness.

When I dip you dip we dip!

I'll take the GARLIC breath

-rub cloves on your scalp

for hair growth stimulation

-slap it on any skin blemishes

-prevent a cold with garlic tea

-garlic oil relieves skin rashes

-duck tape a sliver of garlic over a splinter 

for an overnight removal?

-soak your feet in garlic water for athletes foot

-smear some garlic on your skin 

to keep mosquitos away

(and all your friends)

What can't this lil thang do?

Do yourself a favor buy some Trident and eat more GARLIC.

This little powerhouse strengthens your immune system.  AND it just so happens if you are looking for a regulator of blood sugar look no more!  This carcinogen enhances the level of insulin in the blood.

You really cannot go wrong with a clove a day

Let's just start with a clove a week.....

If you don't stink when on the treadmill next to me we can increase your dosage.

There is nothing worse than the italian sausage on the cardio machine next to you.

BE HEALTHY

BUT BE KIND

AND BE HYGIENIC 

ALPHA SWEETS - Holiday Treats

These treats are my favorite around Christmas time.

They are very potent, so I like to cut and serve as bite sized pieces.

I hope you enjoy them as much as I do!

You can find this recipe and all of my other gluten-free delights,

in my cook book:

#ALPHASWEETS

for sale on AMAZON.COM

GLUTEN-FREE GINGER BROWNIE BITES

COMBINE DRY

3/4 cups sifted oat flour

1/2 cup coco powder

1 tsp ginger

1/2 tsp baking soda

1/4 tsp salt

1 tsp pumpkin spice

THEN ADD

4 tbsp melted butter

1 egg

1/4 cup cup reduced fat sour cream

1/2 cup brown sugar

1/4 cup molasses

BLEND TOGETHER

FINALLY ADD

1/2 cup mini chocolate chips

Bake in a greased pan at 350 for 20 minutes

then rotate the pan and bake an additional 10-15 minutes!

LET THEM COOL AND REFRIGERATE OVER NIGHT BEFORE CUTTING AND SERVING

*You can serve when cool, but I prefer cold. #yummy

Happy Holidays to you and your families!

C'est La Vie

It is time to take in everything that 2014 has brought & removed form your life.
As the year comes to a close, this is when we reflect.
What have we accomplished?
Where could we use work?
And what will we do differently in the NEW YEAR.

MORE YOGA
less stress
MORE GREENS
less sugar
MORE SELF LOVE
less negative thoughts
MORE TIME FOR PERSONAL GROWTH
less time doing busy work
MORE GRATITUDE 
MORE APPRECIATION FOR AMAZING FRIENDS
MORE TIME FOR BARE FEET IN THE GRASS
MORE TIME SITTING WITH MY MANIFESTATIONS

May this coming year be as fulfilling as possible
and may you take each lesson from this last year and understand that it was all meant to be.

Beauty Foods

I have said it before and I will say it again...

you are what you eat!

Growing up my mom always had a a cure for aliments in her "book", homeopathic remedies for colds, sty eyes, tummy aches and rashes.

The next step is foods....not what you can do to intervene

but more about prevention.

For anything and everything you can think of there are foods that help

and foods that hurt.

THERE ARE TONS OF BOOKS 

OUT THERE FOR 

HEALTHY SKIN

DIGESTIVE SYSTEM SOOTHERS

ENERGY FOODS

ANTI INFLAMMATORY DIETS

If you are interested in bettering your healthy & your body do the research.  Take the time to study up on what you can do YOU.

TOP FIVE FOODS FOR HEALTHY SKIN & HAIR

1. GARLIC

2. BLUEBERRIES

3. SPINACH

4. TOMATOES

5. WALNUTS

Fitness/Marriage

a commitment is a commitment

to yourself

say what you mean & mean with you say

because the one that it really matters to is you

you are the only one that will know the difference
and the only one what will be let down

have integrity

motivation

and morals

honesty is the best policy 

especially when you are looking in the mirror

show up for you

so you can show up for everything else 

TBT FITFAM Santa Monica

Of all the things that my job brings, meeting people that appreciate what you do & how you do it is the best!  

Each & every NTC event brings new friends & new lessons.  

I love getting to constantly learn from watching, chatting & experiencing what life throws at me.  

This is a #TBT from the Carmelita Jeter event we had 

in Santa Monica for the release of her workout on 

the NIKE TRAINING CLUB APP.  

Miss Jeter brought kettlebells into the mix & I was given the honor of relaying that message to the folks that rolled out of bed that Saturday morning.  

We swung, we jumped & we kicked some BIONIC BOOTY!  

EAGLE ARMS

EAGLE ARMS

The best way to stretch your upper back & shoulders.

It will dissolve any tension in your neck & trapezious area.

I know you are all behaving yourselves, by working on your posture.....
Cable Flys....
Dumbbell Rotator Cuff Exercises...
Trx W L & Overhead Extension....
Foam rolling of your lats & chest.....
& staying away from too many pushing movements

To counter your hard work, this stretch is beneficial.
All in the name of Standing Upright.
Use this to keep you out of the lock long position I spoke about last week.

When you open up your chest and heart this means, by reciprocal inhibition that you are strengthening your back and other antagonist muscules.

Practicing Garudasana

Benefits:

• Loosens and strengthens ankles and hips
• Loosens wrists and shoulders
• Releases tightness between shoulder blades and across sacrum
• Cultivates confidence
• Strengthens legs

Contraindications:

• Plantar fasciitis
• Ankle injury
• Shoulder injury
• Low blood pressure

This just proves yet again, yoga is beneficial!

If you sign up for your first class.....I WILL GO WITH YOU.

#doubledogdare

#JUSTDOIT

if you have to be up before the sun
if you must work extra hours a day
get after it.....
you may have to skip the nights out
you might have to hustle to create more hours in the day
but you will get it done

whatever you set your mind to you will achieve
this is a 3 step process
it doesn't work when you remove one

in order to get achieve your goals many steps in between
those who make the sacrifices to make strides 
they will be the ones that have longevity in their carriers
life is so much sweeter if you have the journey to be thankful for......

it's the experience of where you have come from, what you have DONE to get there.

if the passion is there you will dream up the ways to make it happen
in wishing you are manifesting and putting the positive energy into achieving what is it that you want
and by doing, you are creating a reality of what you born to do.

Street Smarts

You can't always do things by the book.
I actually don't think I ever have! 
You must learn to trust your gut.....in business I've got this DOWN, personally maybe not so much.

But, what I can say is that the growth is in the lessons.
One cannot skip ahead from point A to point Z without progressing through every step in between. Those are the good parts, the messy parts, the parts where you find out what you're made of.  

Lets take the focus off attaining and starting honing in on the EXPERIENCE.
I've been doing this for 8 yrs and have grown TREMENDOUSLY since day 1 of working the front desk at a boutique fitness studio in Venice, CA.  
Each year brings a new challenge, new goals and I learn as I go.

Waking up as a 31 year old woman, I never thought I would be here.
By here, I mean SINGLE, no kids.....and a business owner, building my empire.
There have been sacrifices along the way, but they too were lessons.
Sometimes there are no words to describe the amount of pain I have felt, but that's life, we all have our stories.

I am sure that 2015 will be my year to get things right. Not only in business, but with my heart. 
The next part of my journey is to be shared, with equal parts contribution and passion for LIFE.
I know what I deserve & what I can give. Today I say that I am open to receiving that in return.  Dear Universe, I am open to finding my other half so we can enjoy our success TOGETHER.

I am thankful for A-F, and I look forward to the stumbles, tumbles and incredible joy I am sure to experience on the way to Z.

Trend Setters

STYLE BITERS

....can be considered flattering,

or annoying.

but when you are a trend setter it is inevitable,

you are responsible for setting the bar

know that it is up to everyone else to keep up

so take it as flattery.

PLAY TO YOUR STRENGTHS

use it to your advantage

maybe it is your calling

....TO BE A BAD ASS

to be a stylist

to be a trend forecaster 

to be a personal shopper 

to be a brand manager

PLAY TO YOUR STRENGTHS

and use them

we are all unique

you will never make a career of bitting someone else's passion

BE TRUE

BE YOU

BE THAT BAD ASS

or stop bitting.

#swoosh

#tomboytrends

From the Ground UP

Training isn't just about how strong you are or how fast you can run

But about how in tune you are with your body

Lets think about it from the ground up.

YOUR FEET: the base of support.  How are they in your shoes? Can you spread your toes wide?
Do you have enough support, stability & cushioning FOR YOU?

-barefoot training/running/climbingfriggintrees YA GREAT, but not everyone can just take their shoes off and be prepared for what is going to happen to their alignment without the arch support of their shoe! REMEMBER CUSTOMIZE YOUR LIFESTYLE TO YOUR BODY & LEVELS.

YOUR KNEES: a joint that takes the brunt of what you are doing.  Heavy lifting & running all take a toll on your knees.  If your knees are not preforming properly it will then effect your feet, causing you to roll in or out.  Give your knees some love.  Leave how to activate the supporting muscles.  Your quads & hamstrings must be firing properly to move in the correct movement patterns.

-the IT bands and peroneus longus/brevis must be "supporting" or have proper tension or it will cause problems.  FOAM ROLL your calves, shins, quads, hamstrings, IT bands & inner thighs....its doesn't tickle, but it will keep you from injuring yourself.

HIPS: the most common imbalance without DIRECT regular pain.....it generally shows up in other places. We must be very careful of how we sit & stand on a regular basis.  With all day sitters, we have the common problem of hamstring hip flexor imbalance.  PLEASE foam roll your tushie & open up the front of  your hips.  We are trying to keep ourselves as up right as possible in a world where we are all looking down at our devises. Pay close attention to alignment when doing single sided yoga poses or exercises.

-when your pelvis is off due to tight piriformis or sticky psoas you can feel incredible pain that is sometimes called sciatic & piriformis syndrome.  AKA get off your butt and stretch, and always make sure to roll before a class and stretch after a workout.

SHOULDERS: where we hold most of our tension.  Tightness in our trapezius muscles cause migraines and a lot discomfort.  Always be conscious of your posture when typing, driving, sitting or standing for extended periods.  Take a deep breath and roll you shoulders down your back as far away form your ears a possible.  Repeat throughout the day.

-if the weight you are using is too much you will see it in your posture.  remember it is not about what you lift but how you lift it.  in yoga we let the breath fill up our lungs as we pull the shoulder blades down and visualize our scapula tucking into our back pockets.

TRUNK/NECK: MASSES & SPACES: where movement is inevitable but not without thought. Rotation is a major component of the human body.  This allows us to function in all planes of motion.

-never force a rotation, our bodies are different every day.  what you want to do, is keep the mobility and functionality to your body by allowing it to be fluid when necessary.  your trunk stacks over your hips, while your neck stacks over your shoulders.  think of our bodies as building blocks, the foundation must be strong in order to keep progressing. there are natural curvatures of the spine but energetically think of lengthening from the tailbone to the tip of our head.

NOGGIN: Mentally we all are working on finding that balance.  Working toward self love requires being in tune with what is going on in your body.  Motivation to push yourself through the boundaries without silencing the intuitive voice that tells you when enough is enough.

- love yourself for going through the process of each day.  be true to who you are and what it is that you want. take control of the ego, steer clear of harmful things along your path & trust that it all is a it should be.  

#listen #patience #growth #timingiseverything

OPTIMAL HEALTH: 

HEALTHY BODY, HEALTHY MIND 

& A FULL HEART.

Holiday=More Gym Time

Just because there is unhealthy food at ever turn

and because you travel more

work less and drink more

doesn't mean you have to miss out on your 

most FAVORITE THING!

Get your CAKES to the gym.  Keep that metabolism burning with some great workouts!

If you were carb heavy the day before,

go in on empty to burn the stored energy. 

Inspire family members to join you.

Teach them how walking at a incline on the treadmill can change your body!

Walking one mile on a treadmill that is set to its maximum incline is a more rigorous exercise than jogging one mile on a flat treadmill. Walking uphill is so difficult that walking up a hill with a 15 percent incline burns 67 percent more calories than walking on a level surface, although walking uphill reduces speed and faster people burn more calories, according to “The Complete Guide to Walking for Health, Weight Loss, and Fitness.” The same principle applies to walking on ascending treadmills

The benefit of having a holiday break is more time in the gym, more time to lay around and recover and more time to prepare the best food you possibly can.

Plan, create possibility, get the job done

#happyholidays #justdoit #trainsmart 

PLAY TIME

There are plenty of ways to be girly and still have fun!

What makes you you should be enough for anyone to want to be around you.  Do what you love, love what you do and the rest will be drawn to you.  Allow yourself time to have fun.  Get out of work mode and hop on that long board.  Get a surf on your lunch break. Plan a spontaneous weekend trip.  Do something out of the ordinary to make you remember that life isn't about tediousness it is meant to be enjoyed.  Life is about learning, about finding out all the things that make you truly happy.  For me, play is a huge part of happiness.  The hard part is finding people to accompany you.  When you find those likeminded individuals, hold them close to your heart.  We are meant to be in packs. Find your pack, learn from your pack and love them for allowing you to be who it is that you ARE.

#PLAY

Mountain Climbers

THIS PICTURE WAS TAKEN AT THE CARMILETA JETER ELEVATED NTC WORKOUT 

THAT I TAUGHT FOR THE NYU GIRLS AT 

THE DEREK JETER 24 HOUR FITNESS IN SOHO.

HOPE ALL YOU GUYS ARE STILL KICKING ASS!

At ALPHA apparently there is an ongoing joke,

"When in doubt Mountain Climb".

That is SO TRUE in my NIKE TRAINING CLUB CLASSES

then of course there are the good old Squat & Press

that gets em every time!

Why are these my go to moves?

BECAUSE THEY GET THE JOB DONE!

Would you say that either one is easy?

Would you say you can feel the benefits of both?

MOUNTAIN CLIMBERS:

-increase your heart rate

-work the core & shoulder stabilizers

-target shoulders, abs & legs

Yes, I understand that you are not making a joke, but rather.....COMPLAINING.

So let's just get one thing straight:

I MAKE THE RULES!

Giggle & "JOKE" all you want, because you will only benefit from my go to moves.

WHEN IN DOUBT MOUNTAIN CLIMB!

TIPS:

1. shoulders over your wrist

2. make sure to look at you finger tips

3. butt down: stay in your plank

4. press shoulders down away from your ears

5. move as fast as your body allows

Healthy Breakfast - PALETA

Who says healthy has to be tasteless & boring?
With PALETA, everything is scrumptious
Everything is fresh, organic & if requested gluten free!!!!!

You can say you don't have time,
or that you aren't hungry,
BUT BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY!
AND the reason you aren't hungry is because you don't eat breakfast.
You have to train you metabolism to burn first thing in the am
AND you can do that by eating a balanced meal.

Get some great healthy breakfast ideas on these couple sites
http://www.shape.com/healthy-eating/healthy-recipes/recipe/swiss-chard-goat-cheese-frittata
http://paleospirit.com/2013/paleo-baked-eggs-prosciutto-portobello-mushroom-caps/

OR got to www.Paleta.com and get yourself on a program of delivery starting at $40 a day!

what makes you SEXY?

I think sexiness comes form confidence.

For me, confidence comes from listening to my intuition.

Taking time for your body,

even talking time your BRAIN.

Exercise & Meditation

THE PREFECT COMBO,

to create the perfect package:

YOU, 

wrapped up in a healthy bow.

Set aside the time to work on yourself

in the gym

in your brain

in the kitchen

in relationships

If you can building strength not only physically, but mentally & emotionally

you will be unstoppable.

The confidence you gain from security & knowledge can't be attained anywhere else.

LOOK INSIDE.

IT ALL STARTS WITH TLC,

AND PUSHING YOURSELF THROUGH THE TOUGH PARTS!

Healthy Hair

1. Trim: If you take the time ever couple of months to trim your slit ends it makes your hair, as a whole, more healthy.  It tends to lead to less breakage and overall thicker stronger hair.

2. Eggs mask: These goodies are filled with healthy fats and proteins perfect for all natural hair treatments. If you have hair that is prone to oil, use only the egg whites; hair that is dry should go for the egg yolks. Mix about 1/2 a cup of whichever part of the egg fits your needs and slather it on unwashed, damp hair. Let sit for 20 mins. Rinse your egg head with cool water and clean as per usual.

3. Omega-3s: Salmon! Omegas are the natural oils that keep your scalp and hair hydrated.

4. Sandalwood Oil: To curb flyways, add a few drops of sandalwood with a few drops of olive or jojoba oil, rub the mixture between your palms, then smooth it through the ends of your hair for instant sleekness and a way to instantly condition brittle, flyaway hair. 

5. Wrap it up: Protect against slit ends by gently snuggling your wet hair in a towel. Let the cotton absorb the moisture for a few minutes instead of rubbing. 


6. Get some moisture: Use a humidifier at night in your bedroom, especially in cold weather. Your home heating probably keeps the air very dry, which can dry out your hair.

7. Cold water BLAST: Seal your hair cuticles by blasting them with cold water once you've rinsed the conditioner out - this will give your hair more of a shine. It sounds horrible, but it works!

8. Comb don't brush: When wet use a comb rather than using a hairbrush to prevent split ends. The wider the teeth on the comb the better.

9. IRON: Animal products such as red meat, chicken and fish provide iron with a high bioavailability, meaning the iron is readily available to the body. Vegetarians can raise their iron stores by including lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.

10. What's your secret?