Sneakerhead City POPULATION:ME

Lets be honest

1. Shoes always fit

2. Sneakers brighten my day

Now, I know that I have EPIC taste….especially in shoes.
Here are some of my favorites.
Don't ever feel guilty about spending money on shoes….they will be with you for quite sometime.
AND it's the first place I am looking.

BLAZERS

FLYKNIT CHUKKA

AIR MAX 90

DUNKS

AIR FORCE 1 - METALIC

 

FLYKNIT ROSHE RUN - BOMB

WHATEVER THE OCCASION THERE IS A SNEAKER FOR IT.  IF YOU RUN, TRAIN, HIKE, BIKE, WALK OR JUST GOT SOME AMAZING SWAGGER….

NIKE IS THE ONLY WAY TO GO!

Team Work makes the DREAM WORK!

I am so thankful for my TEAM.

This group of NORTH AMERICAN 

NIKE MASTER TRAINERS

is UNREAL.

Each person brings something special/different to the table.

We all support each other and share an incredible passion for sport. 

As a TEAM we can change the world!

We promote & implement health, fitness & confidence

If you want to be successful:

BUILD A TEAM

NETWORK

REFER

ASK QUESTIONS

OFFER ADVICE

ENJOY WHAT YOU DO

& SUPPORT YOUR COMMUNITY.

This TBT is from an amazing week last week in NYC for NTC 

#KEEPITMOVING

#NIKEWOMEN

NIKE VOLT #ZOOMAGILITY

Exercise Challenge

Increase your endurance, flexibility & strength 

by adding 1, 30 second set of ALTERNATING FROGGERS 

to each round you do at the gym.

Keep your shoulders over your wrist, in a true plank.

Make sure you get your heals flat to the floor on the outside of each hand, on each rep.

Find a steady pace & stick to it for the full 30 second interval.

#GAMECHANGER

Let me know what your results are!

My workout for

 WOMENS HEALTH UK

Ick Perfection

When did society decide that perfection via photoshop is ok to advertise as reality? The importance on visible beauty seems to trump everything we have to offer on the inside? We all have insecurities but how do we teach/learn that we can offer a lot more with our opinions, our authenticity & our spirit?

Owning a gym and/or working out is not about being perfect.  Let me clear that up right now!  Beauty is in the imperfections and the honesty of what makes us individuals   It is about being the best version of yourself.  It is about health and wellness and treating yourself with kindness. The reason I became a business owner was to help teach these ideals and promote individuality though strength in self confidence.

Why compare yourself to someone else?

SELF LOVE, if the first step to GREATNESS.

How about we show up for life,

and present to the world all that we have to offer?

Be kind

Be honest

Love

Learn

Trust

&

Share

When you are able to look at your weaknesses, you will be capable of asking for help. In asking for help, I personally, have learned how to better share my gifts with others. This lifetime is about growth. Stop wasting time trying to attain perfection,

when your authentic self is what will bring you to your purpose.  

Those that love you love EVEYTHING about you and chances are they love your imperfections the most.  Our differences are what set us apart and how we find our place in the world.  Live a life that you are proud of and educate yourself so you can show up in a clear healthy way.  

Cardio Tricks

How regularly do you change up your cardio?

The best way to keep your body from that, oh so common, plateau is variety.

It is very normal for someone to get into a groove with their cardio & then religiously visit the same elliptical or treadmill for the next decade.  Though, if results are what you are looking for, you will need to change it up. You can still frequent the treadmill, but play with the interval settings, increase your speed, something to keep your body guessing.  If you love the elliptical, do it once or twice a week for your long duration moderate cardio.  There should be different demand requests placed on your body in order to burn fat, expend calories and achieve results.  

Options for optimal results - IN THE GYM
Treadmill: incline walking (out of breath pace) long duration moderate cardio 30-45 mins
Treadmill: interval sprints 15-20 mins high intensity
Treadmill: walking with hill variations 30-45 mins
Elliptical: moderate resistance/speed long duration moderate cardio 30-45 mins
Elliptical: resistance interval settings
Elliptical: speed intervals such as a tabata workout 
Stepmill: moderate speed 20-30 mins

Options for optimal results - THE GREAT OUTDOORS
Hike 60 mins or more
Sand Sprints interval sprints 15-20 mins high intensity
Long distance bike ride 60 mins or more
Moderate Run for 45-60 mins
Dog walk (out of breath pace) 60 mins or more
Jump Rope 45-60mins
Spin class 60 mins
Stair intervals 30 mins

Options - INCORPORATE INTO WOKROUTS

NIKE TRAINING CLUB-GET LEAN 

uses plyometrics getting cardio in DURING the workout!

Download for FREE TODAY at the App Store

Fire Drill - 45 mins

Mean Machine - 45 mins

Up the Pace - 45 mins 

Unbeatable - Hope Solo 15 ins repeat 2x

Slim Effect - 30 mins

#NOEXCUSES

#CARDIOPARTY

#ALPHAVENICE

Active Stretch vs Static Stretch

Have you every heard the phrase 

"Never stretch a cold muscle?"

Too many trainers and gym goers miss this tip......

The way to build heat in the muscle is movement.  The warm up phase of your workouts should always consist of dynamic or active stretches to, in fact, WARM UP THE BODY.  The stretching aspect of training is meant for a worked muscle, a contracted muscle that has been recruited to do work.  This comes at the end of a workout.  The breath assists in the stretch of the muscle to get you deeper and more relaxed into the static stretch that you are holding for an extended period of time.  The dynamic side of our breath is used for that temperature building phase at the beginning.  Anything that increases the heart rate will increase circulation, which caucus your breath to quicken.  Being aware of how helpful your breath is to your movements will help you gain power, longevity and control to your body.  

Warm up dynamically, train smart 
and reward your self with a good stretch 
and moment of gratitude.  
Moving consciously is a brilliant gift that should be recognized and appreciated. 

#GRATITUDE

Partner Workouts NTC

This is from an event that I taught at 

in San Diego at The Headquarters.  

The lovely and very talented yogi, Miss Brita is helping me to demo this partner plank thumb wrestle challenge!

Having a training buddy not only makes the experience more fun, but it holds you accountable.  These workouts offer the ability to motivate you & your partner to push yourselves harder than you would on your own.  It is a much less intimidating experience if you have your friends for support.  

1. Find a partner 
2. Each week map out your workouts in advance
-Location
-Type of workout 

Is it running interval based?

Is it my ALPHA ABS workout on the NTC app 
paired with Lakey Peterson's BEACH LEGS?

Are you having a YOGA day?

- Plan a healthy meal/snack post workout 

 Could you grab a fresh juice or smoothie?

Will you make food together?

Do you go food shopping together for ideas?

Everything is easier if you have a plan & added support.  So recruit your team and LET'S GO!  Start your healthy habits now so you begin the NEW YEAR with a head start!

Madame NTC herself, 

Marie Purvis & I 

partnering up 

for our handstand photo opp in 

Hermosa Beach August 2013!

 #MASTERTRAINERS

#OGs 

Try the *FREE* 

NIKE TRAINING CLUB App 

Partner Workouts

with Sydney Leroux & Ali Krieger 

as well as

Maria & Caolina Salgado 

(that I have recently had the pleasure of working with!)

CUCUMBERS

HOW DO YOU GET YOUR INTAKE OF CUCUMBERS?

Since I was a child this has be one of my favorite veggies.

cucumbers

carrots

and mushrooms from the jar (eek)

Cucumbers were only eaten in salads.

NOW they can be a vehicle for other scrumptious things like

- hummus 

- dips

- sushi

- juices

- in your water

- on sandwiches

 - on my puffy eyeballs

the versatility is remarkable!

DO YOU HAVE A FAVORITE WAY TO MUNCH YOUR VEGGIES?

I am always looking for new recipes, please share!!

Do you wear your butt like a backpack?

My mom cracks me UP! 

One of my favorite things she has ever said to me was,

"Jos, you wear your butt like a backpack."

HIGH AND TIGHT MY FRIENDS.

I definitely prefer that to the alternative.

THERE IS SOMETHING TO BE SAID ABOUT A WOMAN OVER THE AGE OF 25 THAT STILL HAS A GREAT ASS.

IT TAKES WORK MAN......

HERE ARE MY FAV GO TO MOVES TO TIGHTEN, HEIGHTEN AND SMOOTH THAT TUSHIE.....SO YOU TOO CAN HAVE A BACKPACK BOOTY!

Pilates CLAM SHELL

TRX SINGLE LEG PISTOL SQUAT

CUTSEY LUNGE

 TRX OVER HEAD SQUAT

LATERAL BOUNDS

Pilates SCRAMBLED EGG

SINGLE LEG CLOCK SQUAT

DEAD LIFTS

SQAUT HOPS

LUNGE TO WARRIOR 3

HIP EXTENSION

...........AND FIND YOURSELF A GREAT PAIR OF FLATTERING TIGHTS

Keeping your heals together as you point the knee to the ceiling without rolling towards your back.

As you can see there are two options here.

In the first picture his hands are in the foot cradles with the thumbs on the outside.

In the second pic, my buddy Dan is holding the hard handles.  

The form on the bottom by the one and only Dan McDonogh is correct.

Do you see how his butt isn't rounded under him?

How he isn't leaning back into the handles but applying pressure? 

You can tell by the difference in posture.

Either hand position will do, but please always use proper form.

I ask my classes,"How do you want your butt to look?"  Honestly!  How do you want your butt to look?  Does it look sexy all tucked under in a way that causes your feet to turn out?  As you are reading this squeeze your cheeks together....DO IT!  If you are sitting you see how it changes your posture?  Can feel how it rotates your glutes in...that puts a lot of unneeded pressure on your sacrum?  Now stand up if you are not already & find a neutral stance.  Your feet do not have to be parallel, but even weight on each foot and please be as close to parallel as is comfortable.  All I want you to do is dig your heals into the ground.  Do you feel the difference from that activation vs the tucking? Now keep digging in and think that you are trying to lift your kneecaps up an inch higher by firing the quads. THERE YOU HAVE IT.  Welcome to the booty club....this is only the beginning.  But step one is learning how to use it. 

That barre tucking thing, whatever that is.....that makes your glute meds stick out and your arse flat......don't do it, or do.....its your call, I know I am bossy.  But hey, I got a nice tush, so something is working.  Maybe you should listen to me.

In every rendering I could find of a dead lift, the spine isn't elongated.  Please remember to extend the neck and press down in the shoulders.  Yes, this does mean that you cannot look at yourself in the mirror when doing this exercise.  It will be ok, you look better form the back ANYWAY.  Find a spot on the floor to stare at and give your spine some TLC.  If this movement bothers your lower back make sure that you are engaging your abs or lighten your weight.

 

This lunge and warrior 3 can either be held or rocked back & forth to go from one to the other. 

 

Practice these movements a couple times a week, or even work them into your current routine and I promise you your tush will be taut in NO TIME.......

Your Welcome

That was directed to the next person to see you in your skivvies.

Recovery

Today's fitness advertisements are about how hard you can push, how strong are you, how far can you run?

 But what people don't understand is that those athletes don't only just go hard all the time.

If they do they don't last very long.

In life wouldn't you want find something that enforces  longevity?

We need to promote, support & educate 

healthy body function.

RECOVERY

The most important aspect of training.

Do you know what happens to your muscles when you train it? 

Little tears form in the muscles.  The size & shape form from rebuilding the tissue in your recovery phase.

SIT WITH THAT FOR A MINUTE

Why would you want to train the same muscles in the same way all the time?

You will eventually stop seeing results, eventually the joints start taking the brunt of the work. 

EDUCATE

Can we start to promote the slower, smarter & most preventive forms of training?

Will you learn to take the time to allow your body to reboot?

Here are my top examples of being loving to your body & taking the time to RECOVER.

YOGA

PILATES

FOAM ROLLING

MASSAGE

SLEEP

BREATHWORK

MEDITATION

NUTRITION

#NIKE #STUDIOWRAP 

My favorite NIKE accessory for all things pilates/foam rolling & barre!

@nikewomen

STUDIO

NIKE GEAR Winter edition

So many swooshes! I WAS IN THE ACCESSORIES CATALOG BRO.
Not only do I love this brand but they have EVERYTHING.  
The gear has been kicked up a notch over the past 5 years 
and I can safely say that it is the best quality on the market.  

Having the privilege of shooting last year's winter accessories catalog right here in VENICE BEACH, I got to demo all the head bands, ear warmers, gloves, phone cases and MORE.  

Since then I have fell in love with my friends at development company right in the south bay! They allow my studio to demo new products that come out, and my clients get the chance to give REAL feedback on products they love and some that need improvements.  

Right now, in house we have foam rollers, barre mats, resistance bands, jump ropes, ankle/hand weights, yoga mats & a few different kinds of training gloves. Some of my regular girls have had the chance to try out the new iPhone running sleeves!  If you have been to ALPHA VENICE recently and not have the privilege of trying these new items, we really would love your opinion so ASK!

In honor of how fancy I am and how much I love the NIKE HEADBANDS, I will give a way a headband for each person that tags me in their favorite NIKE WINTER GEAR INSTAGRAM PICTURE! 

Then we can have matching selfless with our matching headbands!!!!!

TAG #alphavenice #wintergiveaway and let the games begin!!!! 

Pre Workout Cup o'Jo

I am not much of a coffee drinker,

but there has been an occasion or two 

where I have had a a few sips of a latte...

and then went on to have the best workout ever!

I do not support extreme consumption of coffee. 

I do support changing things up every now and then.

Our bodies will adapt/plateau with repetitive food intake/diets 

even the same type of exercise,  you will not have the same results.

I would recommend OCCASIONALLY having a few sips of a regular coffee

PRE WORKOUT 

if you are looking to revamp your regiement.

Coffee OBVIOUSLY gives you more energy!

It is proven that caffeine can increase your metabolism,

which will increase your endurance,

and is mentioned to relieve post workout muscle pain.

You learn something new everyday.

That being said.

If today the only new thing that you learned

is that I,  Joselynne Boschen, the non coffee drinker have just you the ok to 

have your pre workout cup o'jo?

THERE YOU HAVE IT.

Maybe jump start your weekly workouts with a monday morning java.

BUT REMEMBER everything in moderation

and for every cup of coffee have at least 1 glass of water.

REPETITION IS HABITUAL & STOPS SERVING ITS PURPOSE,

YOUR BODY WILL JUST REQUIRE IT WITHOUT THE SAME EFFECTS.

Please Remember:

MODERATION

SINCERELY,

Bossy Pants

The power of THE PUSH

THE PUSH: Reminding yourself daily, hourly, in each moment that you must be committed, dedicated & hungry in order to achieve your dreams.

It is a rarity that people have opportunities fall into their laps.  It is even more rare, that people who have ideas follow through with them.  It does not make you special to have a great idea.  It makes you special to do all the work to make sure it happens.  

You are not an expert at something until you spend 10,000 hours on it.  I am pretty sure that doesn't happen in this lifetime by sitting on the couch.  It also doesn't happen any faster by complaining. 
PUT UP, SHUT UP AND HUSTLE.  Part of the celebration of achievement is looking back at the journey and acknowledging that it was all worth it.  

TBT TV Appearance w/Jay Blahnik

My Throwback Thursday is to a taping of "The DOCTORS" with Jay Blahnik

Perks Perks Perks....not only do I get free gear and to workout for a LIVING, but I get to hang with this guy! The one and only Jay Blahnik, a legend in the fitness world, and now taking over the wearables world....the APPLE world.

This taping was for the NIKE KINECT game as part of the DOCTORS Holiday Santa's Giveaway Show.  Jay explained this new aged, health concious video game to the oh so hunky Dr Travis Stork & I got to be the lovely assistant demoing the assessment & exercises.  During the live taping the game actually froze. Unfortunately and I was not scripted or mic'd to talk....but I was DYING to add in my comical relief, possibly a dance move or two.

After his incredibly influential 20 years with NIKE,  Jay is now working with APPLE.
One word: iWatch
Have you seen him on this launch video?

Bravo Jay, you are an amazing inspiration spirit with not only kindness & playfulness but SWAG!
Hope to see you soon xo

NTC SAN FRAN

One of my favorite places to teach elevated NTC LIVE events 

is SAN FRAN!!!!!! 

These pics are from the first NTC events with @nikesf

Union Square was lit up with our ORANGE & WHITE NTC tank tops!

Thank you to all that have come out and sweat it out!

DJ UMAMI was on her pink turntables

and I was having the time of my life.........you remember?

I have known since I was a kid that I belong was on stage.

Teaching Nike Training Club, takes this to the next level. 

It is such an honor, to be a part of this experience with my NIKE FAMILY.

The crowd....the energy.....

motivating people to incredible music with an every changing backdrop is a dream come true. 

#PINCHMEPLEASE

The desire to dance in these circumstances is uncontrollable 

the music is loud, the energy is high,

I JUST CANT HELP MYSELF!

and the crowd can usually tell.

I like to think that part of my charm is in the swagger, 

but that is just my opinion.

Thank you for being so welcoming & awesome SAN FRAN!

KICK ASS AT THE NIKE WOMEN"S MARATHON THIS WEEKEND!!!!

I am cheering for you girls!!!!!

Cant wait to see my SF family SOON

LOVE LOVE

x

Giggling Yoga

I will now be taking back my 7am Thursday POWER YOGA class in 

The Yogi Loft at ALPHA VENICE.

The beauty of POWER YOGA or Athletic Yoga as I like to call it, is that it is a great transition from training into the yoga realm.

If you need to stretch more: EVERYONE

If you need to de-stress: EVERYONE  

Are you too intimidated to start yoga?

Do you feel that you would rather get a hard core whoop ass HIIT session in instead?

I CHALLENGE YOU....

COME 7AM THURSDAYS

I will open your eyes to how un intimidating & fun yoga can be.

We will work on slowing things down but still recruiting those muscles get your sweat on.

Stop trying to control everything.

Stop letting your pride get in the way.

You know you need it. I'll see you there.

We will laugh, we will stretch and you can then say...."oh ya, I do yoga!"

TRAINER MARKETING how to BRAND yourself

One of the most common things about trainers in the fitness industry, is that they don't know how to market themselves. AKA bring in their own clients, support this lifestyle.
How do you create a name for yourself? 
How do you earn the respect that their capabilities deserve?

Some trainers/yoga teachers are brilliant at what they do but they cannot sell themselves.
You can be book smart, great at implementing corrective exercises and therapeutic poses but if you cannot get clients what good is that?

When I say "sell yourself" I do NOT mean MAKING MONEY. I mean...how do you get the opportunity to reach those lives that you wish to touch?
How can you create a thriving career that will keep you going based on your knowledge and skills?
I believe that there is a nurturing side to those that chose to "take care" of others, those that chose the life of an educator of fitness, health, wellness & LIFE. It should be supported/appreciated.

This is what I want to do as my career progresses….
CONSULT on how to brand yourself, how to promote yourself
and how to narrow your focus to what it is that your STRENGTHS are. 

IT BEGINS WITH:
knowing how to read your audience

knowing what your intentions are

being willing to ask for help

building a strong network

making yourself & keeping yourself relevant

FROM THERE:
be constant & reliable 
always be willing to learn
implement those in your network to refer & be referred
be gracious
support your local community
keep setting new related goals

if you want to go fast go alone,
if you want to go far go together…….