Gluten Free Pumpkin Muffins

RECIPE!

I wouldn't mind subbing the Gluten Free Flour mixture for just:

Brown Rice Flour

or the Turbinado Sugar for:

Coconut Sugar

VOILA!

The best part of Gluten Free baking, is to find your go to flours/textures

unrefined sugars/natural sweeteners

and change things up!

RUN. TRAIN. LIVE.

ok OK...so those of you that know me, know that I am NO RUNNER,

but it is a goal of mine to run a race in 2015.

(something longer than potato sack distance)

i do LURV to train.  so i made it my business.

now i don't allow myself enough time to do so

this is all changing as we speak.....

you are the most important person in your world.

your health is no one responsibility but your own.

all you have to do is make the best decisions for yourself

and push yourself as hard as you can.

i am going to stop with the excuses and take more classes at ALPHA

if you have a favorites that you can recommend, i will be there right along side of you.

training builds confidence.....the reason i wanted to coach.

i had a trainer at 23 that completely changed my life

alex made things fun and completive as well as challenging and exciting.

that is what i want clients at ALPHA VENICE & soon to be ALPHA EAST to feel.

CONFIDENCE

EXCITEMENT

CHALLENGED

PROUD

MOTIVATED

& STRONG

it isn't about loosing weight, lifting heavy 

or how many times a week you can burry yourself into the ground.  

it is about keeping the commitment to yourself.

showing up for YOU.

treating your body with respect & love.

so you then you attract what you have become.

ALPHA

find your inner strength, beauty & inspiration

the outer is an added BONUS

NEW YEARS 'PREP' FITNESS GOALS

You don't need to get RID of anything but you may need to TONE THAT SHIT UP a bit.  
I will be starting Monday Dec 1st on MY PERSONAL New Years Challenge.  And I invite you to join me for a full month of workouts and healthy eating.  Pay attention to what you are doing.

Though our ALPHA VENICE 90 New Year's Challenge doesn't start until 1/5/15
I always venture through the holidays with a PLAN....and somehow end up TONING up my curves
due to my attentiveness to how unhealthy the holidays can be.

Embrace your curves and treat them with respect, feed them well & make em sweat.

DECEMBER WILL LOOK LIKE THIS:

NTC/TRX at least 180 mins a week

YOGA at least  60 mins week

CARDIO 60 mins a week
what will yours look like?
plan it out.  and get it done

If you haven't already signed up for the HOLIDAY TIPS NEWS LETTER, please do, these emails are designed to get you through tip JANUARY.  When you sign up you receive all the emails that you have missed until now.  Tips, workouts & recipes. 

I want to hear how you stay healthy doing these HAP HAP HAPPY HOLIDAYS!!

Email me jos@alphavenice.com

Tweets me @JosAlphaVenice

or tag me on instagram @alphavenice in your healthy food choices, workouts & motivating pics

WE ARE ALL IN THIS TOGETHER. LETS WORK THESE CURVES INSTEAD OF ADDING TO THEM!

SHOE WHORE

sometimes it's just nice 

to stop and smell the floral SNEAKERS

#NIKE

#SNEAKERHEAD

#SWOOSH

Lateral Stability

The TRX suspension trainer is an amazing tool, not only can you train anywhere 

but there are hundreds of exercises that work every muscles in the body!

ALL CORE ALL THE TIME

Exercise Pick of the Day

Suspended Side Plank

ALWAYS: 

split your stance with your top foot in front

elbow under your shoulder 

and hips as high as you can

BALANCING VARIATIONS: 

top hand on the waist

top hand straight up to the ceiling

utthita - yoga term for extended over your top ear

DYNAMIC VARIATIONS: 

abduction

arm rotation

pulsing

REMEMBER:

earn your progression

if this is new to you start with the balance

and work your way up.

EVERYTHING WORTH HAVING IN LIFE IS EARNED NOT GIVEN

BE PATIENT AND WORK HARD

#JUSTDOIT

@TRXTRAINING

#FITFAM

PLUNGE

TAKE THE PLUNGE
STAND OUT.
BE THE DIFFERENCE.
You cannot be afraid to go off on your own.  
Innovators do just that..........they take a chance.

Be a leader, don't follow the pack.  It is easy to do what you are told.
It is much harder to make new rules & teach others to follow.

#leadership #entreprenuer #smallfishbigpond

Arm the Animals

ARM THE ANIMALS

if you haven't already followed #ATA on instagram to support their cause please do!

there is a wide variety of of animals and cute gear!

@armtheanimals

i have been a supporter of this company since day 1, 

and it has been AMAZING 

to see them grow and inspire people to make smarter choices.

to much much much success!

(i would love to say that there aren't many people i would wear a 

animal costume for, but again that would be a lie).

i will continue to support your business is any way that i can!

TROUBLE - hip flexors

MOST and I MEAN MOST people are extremely tight in their hip flexors
I AM NO EXCEPTION
BUT I do know how many problems they can cause
AND I know how to prevent this from happening

VERY USEFUL INFO....

There are 3 Types of people:

1. Locked Short
2. "Perfect" Posture
3. Locked Long

The majority of your society is "locked short" due to the fact that the average person sits for about 21 hours each day. When you are "locked short" all the muscles on the front of the body are tight while the musculature of the back is weak and over stretched.  To regain this balance we must pull everything back, focus on strengthening your upper & mid back as well as your core. (HOPEFULY WE ALL KNOW BY NOW THAT THE CORE ISNT JUST TUMMY MUSCLES).  In order to do THAT you must open your chest & lats as well as your hip flexors & quads. 

DRUM ROLL PLEASE......The very best dual action hip flexor quad stretch is the lunge!  Drop your back knee and extend it out behind you so you aren't baring weight on your knee cap.  Thi elongates the line from quad to hip.  The arms are an extension on the lower body stretch.  Once your arms are up energetically reach higher through your finger tips.  I tell my clients to lift there bottom ribs up off of there hip bones.

FOR BEGINNERS you can do this laying on your bed....
DONT BE ALARMED SHOWN IS STEP 3/ OF THE STRETCH.

All you need to do to START is lay with YOUR RIGHT side off the bed.
Your RIGHT foot will be flat on the floor, while the left leg is fully lengthened out on the bed.
From there work the LEFT leg toward bending as shown above.  
THEN go for the reach around (hehe) of the bottom ankle.
Try not to turn yourself into a pretzel.......if there is a fear of that, you can always try it standing.

Add this stretch into your morning routine and again before you climb into bed. You will feel the changes pretty quickly! 

#HAPPYHIPS

WALK THE LINE

Regrouping is not a bad thing.

Just know you have to get back on the line.

Show up prepared to take on the world,

because sometimes it will feel like the weight of the world is on your shoulders.

Life is about balance;

knowing where the imbalances lie & where to readjust.

This takes attentiveness & intuition.

In order to regain complete balance, is to truly comprehend what causes you to waiver.

If you don't learn for your mistakes 

it is as if you are juggling while balancing a plate on your head & having paint balls shot at you.

Why don't you work on increasing the odds of stabilization.

Remaining balanced with wisdom, experience & grace.

Or return in any way that you can get back on it

#WALKTHELINE

Self Love

Putting your feelings before others?

There is fine line between what is selfish and what is self preservation.

How do you hold true to what keeps you comfortable & happy

while being compassionate?

Victory:

Knowing where to draw the line.

 When to say no, or take a moment for yourself.

That is confidence in YOUR balance.

Everyone has a different threshold for stress, & workload on the mind/body.

I have some simple rules to follow

1. Chin up buttercup

             Nothing is as bad as it seems

2. We all have our shit

            You have no idea the day anyone else is having

3. Treat yourself with kindness

            How you talk to YOU is reflected on the outside 

4. Allow time for JUST YOU 

            Just breathe and sit with yourself

You are no good to anyone or anything 

if you don't put yourself first.

#SELFLOVE

Undefeated

WHAT DOES THAT WORD MEAN TO YOU?

(to me it means sneakers)

NO, REALLY!!!?? What does it mean for you to be UNDEFEATED?

What have you been through and risen up from?

Where are you now & where have you been?
Where did you come from to get to where you are?

How long are you able to hold true to what you believe in?

When was the last time you felt like you have accomplished something?

To be undefeated.....you must overcome, hold strong & maintain a firm grasp on what if rightfully yours. 

ARRIVE

CLAM YOUR PLACE

FIGHT FOR WHAT IS YOURS

#UNDEFEATED

#SNEAKERHEAD

#SANTAMONICA

PASSION/CHAOS

I believe that dreamers that are willing to put their necks on the line to achieve.
They are passionate, brave, inspirational 
& a bit F**KIN crazy.

That being said, you get all the brilliant parts of the dreamer
The excitement, the celebration & the consistent drive 

What is life without passion?
How can you move forward with each day not knowing or wanting the next to be different?
But then again... 
I AM THAT DREAMER, THE ACHIEVER & A BIT CRAZY

I will love without limits, take chances & inspire others to do the same.
With me chaos is embraced
Pressure is appreciated
AND GROWTH IS INEVITABLE. 

LOVE me or HATE me

NO BIG DEAL!

I bring something to the table...

it is your choice to participate or not.

#ALPHAFEMALE

Power of the SWING

THE KETTLEBELL SWING

A book by Tracy Reifkin, about the power behind this glorious exercise.

The book was introduced to me by the one and only RASUL DAVIS,

who added inspiration & motivation to the skill set  I was taught by another KB expert & friend LUKE SNIEWSKI #MIllionsWaysToLive

These movements if done properly build strength, power, flexibility & CONFIDENCE

Don't be intimidated by the KETTLEBELL, 

do the research & put in the time! 

#FITFAM #FUNCTIONALTRAINING #THESWING #INSPIRE #EDUCATE

CONNECT

The most important about thing about this job is building RELATIONSHIPS.  People come to us for inspiration, guidance and they trust us to lead them to to a healthier, fitter lifestyle.  I am sure that there are plenty of people that can read a book and take a test that says they know about the human body.  There are also plenty of people that "workout", but what I do is so much more.

I am constantly busting my butt to learn & grow.  I do this so I can teach.  So I can take that knowledge and relay a message.  The same things can be taught by multiple people but the tone, the energy, the intent, the language & the outcome are all entirely different.
CONNECT with the people you teach.  Learn about them, ask about them, make sure that what they are doing is inspiring them to come back for more. Positive reinforcement goes a long way.  Laughter goes even farther.

This business to me isn't about impressing my colleagues. I do hope that happens at times, but trainers can't lose sight of the client experience.  What you know does not matter if you cannot share it.   If you can reach just ONE person in each class you have accomplished something.  If you can increase their knowledge of how their body works or how they can improve their quality of life, you have won.  

The beginning of all of it comes form your PERSONALITY.  
That cannot be taught.  PASSION cannot be taught.  
Knowledge is attainable. Authenticity is as obvious. Inspiration is infectious.

BE THE CHANGE YOU WANT TO SEE IN THE WORLD.
IF YOU ARE LEADING, BE A LEADER
MENTOR, SHARE & APPRECIATE

#SETTHEBAR

@nikewomen

NIKE Master Trainer

#NTC

NIKE TRAINING CLUB

#JOINTHECLUB

Goal Graduation

This will be the start of something NEW.

What are goals for? Reaching.

What is life all about? Learning.

How do you progress in life? Growth.

We grow through reaching, through reaching we learn and through achieving we grow.

The ever changing 1, 5 & 10 year plans are what keep us fresh.  The excitement behind creating and achieving is infectious.  Life cannot just be about keeping your eye on the prize.  The prize takes daily goals & steps in the right direction in progress or propel you forward to attain that goal.  The interesting thing about goal setting is that sometimes you end up somewhere that you never dreamed you would be.  Your path is your path and will take you to where you are meant to be but you have to start somewhere.  You have to find the spark and see the first milestone ahead.  Keep checking in and re adjust as you go but launch yourself forward.

CONFIDENCE

CONFIDENCE is not walking into a room with your nose in the air,

 but walking into a room and not having to compare yourself with anyone else.

Work on self love and working on finding your inner balance.
You can be at peace with yourself in a room full of people, without the nervous energy of thinking "who's looking at me" "why did i wear this dress" "does my butt look good from this angle".
Having a silent mind in a room full of people is something that proves to me that I have arrived.


My confidence shows up the most when I am enthralled in my work.
If you care being fulfilled by your career this will give you confidence, but it isn't about the money the cars or the clients. What you do for a living does not define you.
How you treat people and the impact yo have on them if what will stay with them.
How you treat people when you are at your highest stress levels will say a lot about you.

Your relationships don't define you, but how much are you willing to learn about your self through someone else's eyes?  How much can you open yourself up? Are you able to be vulnerable? To learn? What can you share about yourself to better the time you spend with those that you love?

Money does not define you, your internal accomplishments do. Which is comical because no one else may ever know but you……SELF ACCEPTANCE.
They may see radiance, or confidence by what it is in knowledge and the ability to trust yourself.

Healthy Portions

You may be eating "HEALTHY" but are you eating appropriate portions?

I am a lover of all things CARBS,

but eating smart requires some portion size eyeballing.

Protein

Carbs

Fat

In that order.....from greatest to least.  

Digestion, energy, fat storage are all variables 

based on your intake.  

Working on stabilizing your blood sugar we focus on how things burn in your body.

Treating your body like a furnace......  

What goes in should be considered fuel that will get you to your goals. 

STEP ONE: eliminating the CRAP

STEP TWO: increasing your protein & veggies

STEP THREE: portion control

STEP FOUR: proper exercise based on your intake & energy levels

NUTRITION is 85% of results

SO WHAT ARE YOU WAITING FOR?

The most common mistake is, too large of portion sizes of "HEALTHY" things like nuts, nut butters, seeds, dressings & avocado.  

Let's think about it this way, FATS are responsible for slowly releasing what you have eaten to be used as energy.  The more fat you consume the more slowly you burn off what you have eaten.  In most cases this means, the last meal isn't gone when you sit down for the next.

That leads to fat storage and a decreases your metabolism.......like pouring dirt on the fire.

EVEN HEALTHY THINGS 

SHOULD BE CONSUMED

IN MODERATION.

the good kind of PRIDE

Everything that you do, is a reflection of your personality, your work ethic and your passion.
Take pride in what you do, OR….. choose not to do it.

If you are scooping ice cream at a middle of nowhere DQ or the CEO of a huge company you should always put your best foot forward.  Every effort in life sets you up for your future.  Maybe you are still unsure of your purpose? That is ok, but take pride in what you are doing NOW so you are prepping yourself for what is to come.  PRIDE will teach you to have dedication, discipline & daily accomplishments. You never know who you will scoop ice cream for, park their car, or even help find a book at the bookstore.  ENERGY….you are worth doing your best.  If you aren't happy, find something that you can take pride in.  Sometimes that requires patience, but everything worth having is.  

1. Show up polished and attentive
2. Execute to the best of your ability 
3. Do your research
4. Ask questions
5. Put in more than is asked of you

If you want to succeed you must do more than the other guy that wants your job.  
You must be willing to work harder than the person with the Master's degree.  
Plan on the climb being steep, but you will get there.  
On day you will wake up and understand that it was all worth it.

I can promise you this, you will be bored and unfocused, pulled in the wrong directions and wonder why every day feels like a struggle UNTIL YOU FIND THE GOOD KIND OF PRIDE.

You should be proud of yourself even for life's little accomplishments…..getting through the day without eating chocolate, not overreacting to that coworker that alway seems to say the wrong thing, keeping your road rage at bay, or remembering to take out the garbage.

Build the right kind of PRIDE, that is defined by your character, your morals & values. 
You are the making of something INCREDIBLE. 

OPEN HEART

Choose who you give your energy.

Deal with those worth your time

and leave the rest.

"Treat others the way you yourself wish to be treated."

Approach each interaction understanding that you have no idea what their day has been like thus far,

and hope that they can do the same for you.

Be the bigger person

All you can do is be open!

#healthymind

ChocoBacon Cookies

yes, I said it BACON & CHOCOLATE

Brace yourself!

Alpha Sweets Cheat Day Treats!

Being the gluten free baker that I am.....

I couldn't resist giving you all one of my favorite

new recipes!

Paleo Bacon Chocolate Chip Cookies

1 cup Almond Flour

1/8 tsp Salt
1/8 tsp Baking Soda
3 tbsp Coconut Oil
2 tbsp Honey
1 tsp Vanilla
1 tbsp Almond Milk
2-3 tbsp Chopped Bacon

1/4 cup Dairy Free Chocolate Chips

Bake at 350 for 10-12 min
Cool
Enjoy
*WARNING they are a bit greasy so store accordingly!

These are quick easy and satisfying!

Stay tuned for a "why go paleo" blog coming soon!!!

Holiday Tips

Sign up for the WEEKLY STAY FIT TIPS from ALPHA VENICE!

I want to personally reach out to each of you & offer my holiday advice the year!

This way I can make sure that those of you whom are interested get a bit more personal attention.  That being said, there is a weekly email that will go out with a new tip/recipe/factoid each week.  From there you will have access to me with any/all questions regarding that information.  

This is a 9 week email list for selected members ONLY.  

The price will be $20 per month for NOV & DEC. 

You can join at anytime throughout the 9 weeks, and receive the full 9 emails at the same cost, BUT the purpose of the one step each week is to ACTUALLY FOLLOW THEM. This will build our relationship to ensure that you will continually have that little ALPHA in your ear saying "DO NOT DO A THRID LAP TO THE CHEESE TRAY", "Wine or dessert, you pick", "Yum, that cheesecakes looks AMAZING, how does 90 minutes of jumping rope sound?".....you get the point.

Please let me know if you want to be added to the list.  The first email will go out NOV 5th.  And every following WED until JAN.  Each week we will get to you just before the holiday weekends: parties/events/dinners so I can work with you to keep you on top of your game!

Send me a personal email JOS@ALPHASPORTLA.COM

Lets start the NEW YEAR with some energy instead of a sugar hangover and the age old, "I NEED TO LOSE THE HOLIDAY WEIGHT" conversation. 

HEALTHIEST HOLIDAY YET!

-Joselynne Boschen

ALPHA VENICE

ALPHA SPORT EAST

DownDog PushUp

DOWNWARD DOG PUSH UPS

I don't care, who you are, how strong you are

This will get you every time.

Keep your chest pressing back toward your thighs.

Look at your kneecaps,

and tap the top of your head to the floor.

The hardest version of this exercise is with your hips right over your shoulders

and your elbows opening out to the sides.

If this isn't difficult enough or your aren't flexible enough

you can put your knees on a bench and your hands on the floor.

Or you can put your toes on the bench so your body is a 90 degrees.

Ready GO!
Add this into your traditional shoulder days
and let me know what you think.

Curiosity

Always be willing to learn

about yourself

about your career

about LIFE!

Be curious about what shows up for you.

why it does

when it does

and how you respond to it.

It isn't until you are willing to dissect your imperfections

that you find CLARITY.

Things finally align, 

and everything you want is magnetically sent to you.

I have been noticing lately 

that what used to "work" for me no longer does.

I want love in my life,

with my family my friends

my soulmate.

I want to love every minute of every day &

I am not willing to spend time sweating the small stuff.

I want to create & be inspired.

and pay it forward to inspire others!

To build is to give life.

I am so blessed to be able to build my business

and learn daily about what my life's purpose is.

We all pave the road one brick at a time 

to where we will end up.

Life will continue to present things to you until you see them.

Until you grasp them.

Until you are READY.

In each decision I find power,

each opportunity allows my fire to burn brighter.

I may have missed some signs in my earlier years

but i sure as hell have arrived!

There is so much curiosity/excitement for what's to come

and to share all of it with those who support me.

#ADULTHOOD

Hectic Zen

Our lives can be so hectic & FAST PACED

Promise yourself this,

"In the Madness, I will find the calm."

The only way we can stay sane 

& appreciate all the little moments 

is to breathe deeply. 

Allow yourself sometime, time to recoup.

Even if it is a cup of coffee & the paper 

on a Sunday Morning!

Set aside time for yourself.

Set aside time for someone you love.

Even when you are busy you will make time if it's the right person.

With all the hard work that you put into your goals,

there must be something, somewhere, someone that you find salvation in.

Don't rush through the process because you "have a dream",

DREAMS AREN'T TO BE USED AS EXUCES 

There is a reason that there is a PATH to success, 

it's about the experience.....

what you learn along the way.

Who has been with you from the beginning, though all the stress and the drama?

They have understood & believed in you...

They have been patient with your dreams...

They have even pursued their own!

You have even supported each other through it all!

THAT IS WHAT FAMILY IS ALL ABOUT.

THAT IS SALVATION.

THAT IS THE JOURNEY,

THE PATH. 

YOUR LIFE'S PURPOSE IS TO FIND YOUR GIFTS & SHARE THEM.

Share your calm....and enjoy every minute of it.