AlphaSportLA

HDL vs LDL

2012-02-06T19:27:00.000-08:00

LDL aka BAD

HDL aka GOOD

saturated vs unsaturated fats

a vital part of the structure & function of your cells

eating a lot of fats & not getting enough exercise can lead to a build up of your blood

SOLUTION: work out, watch you rintake & make sure you are getting benefical fats

200mg/dl is where we should all be

100-129mg/dl for the LDL

HDL you would want 60mg/dl or higher

MAKE YOURSELF

2012-01-26T21:24:00.000-08:00

HAPPY

FULFILLED

STRONG

POWERFUL

ADMIRABLE

HONEST

UNSTOPPABLE

those are my proclamations for this evening

THIS WEEK

i have dealt with much confusion,

misunderstandings,

absence of patience,

lack of listening

& accusations

most of which were not done by me,

but i will take ownership to the fact that i may have contributed

what happens, how do you deal when people come at you?

when things like this happen repetitively

how can you not take a look at yourself?

i am the common denominator

what i do feel is that these times are a weeding process

sticking up for yourself is not a crime

neither is asking for what you want

BUT

you should do both of these things

WITHOUT expectation

.....is it possible?

they say that your hormones change every 7 years

your entire body chemistry will change in a 7 year cycle

LUCKILY 7 is my FAVORITE NUMBER

(not when it makes my hair brittle, or my ass bigger)

does this hold true for relationships, developement & passions?

isn't it an ITCH of sorts?

as it turns out

our most progressive years are the first 7

At birth there is a very different physical and glandular system than in later years. For a start the sexual organs have not developed, meaning responses to sex and sensation are very global. Also the thymus is very large and in later years becomes smaller. It has been said this, in these early years, gives the child a very primitive response to truth, right and wrong, and what later become moral codes. So the child only slowly develops any real sense of social morality.

7-14 increases the growth with creating ideas & emotions

The physical changes also prepare the growing personality for the next stage. The thymus gland decreases rapidly in size, allowing the development of a sense of right and wrong, and social responsibility. A sign of this physical and psychological growth is the losing of the milk teeth and the emergence of our adult teeth. This marks an entrance into a new maturity.

As the thymus fades, and the sexual organs develop, the personality glides into the turbulent world of puberty and adolescence.

the third cycle is 14-21 calling this the self conscious period 21- 28 enlargement & refinement

the struggle of breaking away from home life and/or parental influence. It naturally produces conflict as the person learns some degree of independence.

some sense of social and individual responsibility, or if not that the beginning or a sense of a direction or life purpose. This might not be recognised as such at the time. But it is a time of searching for life purpose, independence, a realization of choices plus a testing of social and personal limitations as well as an awareness of a burgeoning sexuality. As this is a traumatic period of life for most of us, it is also likely to be a time of many unforgettable dreams.

We are still finding out what our boundaries and needs are, and the sexual drive as at full flood.. Any partner we have at this time may be loved for ones own needs – rather than out of recognition of who the other person is.

21- 28 enlargement & refinement

(i am closing the doors on this phase on tues 2.7.12)

The changes become more subtle as the years pass. the creative process of mind becomes most active. Researchers and inventors seem to make their greatest advances during these years. It is interesting to note that physical science finds evidence of the reason for this in the fact that the association centres of the brain come to their peak efficiency at about thirty-five years of age.

Here we take stock of ourselves and the emotional influences that have shaped our personality. We begin to determine what is us and what traits we have been pressured by family, peers or society to adopt.

HOLY SHIT THAT is exactly what i was getting at without knowing i was getting there!

35-42 can be considered the restless years

one begins to feel a new restlessness. In some degree a desire to share whatever one has gained through life with others comes to the surface. What has been developed or realised can be taken to greater subtlety during this period. This is almost like unfolding something, perhaps similar to the way a flower unfolds a bud that has been developing in earlier phases of its growth.

This is when we reassess the results of what we are doing externally in our life. Our relationships, careers, habits and the ways we interact are all put under scrutiny and modified or changed. It’s a time of facing up to what does and what doesn’t satisfy us.

42-49 digestion of experience

new ideals and a new directions in life emerge

People change partners, life directions, and even attempt major personal changes, although these latter may have begun in the last cycle.

(mid life crisis?)

Also, the emotional age and the maturing of love may at last show signs of an unconditional love. If this is not appearing in small degree, it might be one is still locked in earlier ages. Strangely, many of us maintain the emotional age of a child right into mature years, feeling all the fear of abandonment, jealousy and possessiveness of our childhood.

We are prepared to please our self, rather than society and gain a real understanding of our uniqueness, accompanied by a sense of urgency to express our true self before it gets too late.

49-56 mental & spiritual climax

Any problems of our personality, such as maladjustment and our repressions, will undoubtedly become more urgent in these years. This reacts upon one’s marriage and professional life alike. The problem is that we have to learn to live with ourselves in a new way. We slowly have to adapt to our new-old body, and habits of long-standing do not die easily.

If we haven’t successfully understood who we are by this stage and achieved our goals, then depression, moodiness and turmoil will plague both our waking life and our dreams.

56-63 inner tranquillity & acceptance

At peace with oneself and more accepting of where we are and what we have achieved marks this period. But many things that were lying unlived within you might arise at this time, either as a form of unrest, or as directly living out those things that duty or work – or even self restraints – kept you from doing or being. You have lived a long life as a younger person, and the old ways of dealing with things is often difficult to let go of as things change.

As an individual we may come to recognise that our make-up is formed out of the collective experience of our family and the culture we have been exposed to. The question, “Who am I,” leads us to look more fully into what makes us who we are. This awareness and the insight gained from it transforms us. The change is that of becoming more fully independent of the forces that formed us. This means we create something new of who we are, and perhaps leave something of this new self in the world by what we do, create or live. Not every one undertakes this diving into the depths of self to discover ones core being.

63-70 FINALY RATIONALIZATION!

We appreciate the differences between us and our friends and look to the good rather than the bad in people.

Sometimes, if you can actually be aware of and work with this process, it leads to a sense of being lost or uncertain. By this is meant that for most of us external needs have dictated the direction of much that we have done or was needed of us. Now a great deal of this external pressure is removed. With its loss you realise that a great many choices or directions are open to you. It is like standing at cross roads with many directions.

70 - 77 OMG i'm old

There is a greater unconditional love and acceptance.

You may not be as powerful and active in the outer world, but you are gaining strength and effectiveness on people’s inner life if you are still healthy.

(i love how the descriptions are getting shorter)

77 & climbing

During the three preceding periods a new self was developed.

This emerged out of a summary and synthesis or all that you had lived.

The essence of the purpose, love and ideas you lived by is given new expression.

thank you to

DREAMHAWK

for this complete article

and how much we have learned form this

what ties this together for me:

i felt that i was shedding my skin;

a layer for time/experiences,

that i appreciate every minute of,

but that dont serve me anymore.

work relationships;

my own issues that i would seek out in others;

& just figuring out who i am!

who i want in my life.

where i want my life to go.

opening up to those that contribute positive light to my life

& figuring out ways that i can repay the kindness

please never feel badly about having a change of heart

friends we grow up with....perfect example

we grow apart from

you can still love & appreciate them

while holding your own space.

maybe you can learn positive things form them & their accomplishments or lives

life is a journey where we should all help one another

do it in your own time

at your own speed

with respect & love for your time here

true colors are what you choose to see

i have always argued that my version of red

might be what someone else calls there version of blue

but you decide

be kind

appreciate those you love

honor each moment spent

LIVE & GROW

THUMBS UP DUDE

gentle wellness: your colon & you

2012-01-18T21:26:00.000-08:00

the key to the smoothest digestion

we know to stay away from processed foods

....but do you actually do it?

there is step one

how about steering clear of caffinee?

i know you say you "need" it

do you know that caffinee irritates your stomach lining

no bueno

water

helps EVERYTHING

no water, it is very hard for the colon

to do it's job & pushing everything through

probiotics

replace all the bad bacteria

with good 'ens

if you have been on any sort of anitbiotic EVER

you will benefit from healthy these little critters burrowing in your colon

enzymes will aid digestion if you need the assistance

but remember there are different types of enzymes for the three food components of your meals

if you choose the wrong one you will become a bloated fish

consult someone before you start poppin pills

eat organic

pesticides & herbicides wreak havoc on your organs

yes. it is more expensive

but in the long run:

the more you spend on clean foods,

the less you spend on future health problems

greens

powerful little beauties that grown from fresh soil

munch on them as frequently as possible

they are great for weight management

as well as detoxification & circulation

PROBLEM:

if treat yourself once & a while with foods that irritate your system

please understand that, it isnt just that moment of bliss you are enduring

but the time if takes for your body to process

that treat can take up to three months to leave your body!

it isn't as if, what you don't see cant hurt you

if you close your eyes & hold your nose no one will know!

cause your body has to break it all down, silly billy

your tummy never gets a day off

your allergies will subside, lingering in the wings

BUT ONLY if you stick to the plan

when i was training for my first figure competition

in july of 2008

my diet was so clean & my system had time to push all the toxins

that i used to put into my sensitive system

i was so clean that

a few days before the show

i had a pretty little lady kitty Miss Alpha Meekcoms

sitting on my chest

(I AM HIGHLY ALLERGIC TO CATS)

& it did not bother me one bit!

HAVING SAID THAT

I truly believe that our allergies are all linked together

one causes the other

do the best you can.....

esp when traveling it is extremely hard to be regimented with foods

but you have to understand your body doesn't care where you are in the world

or if you have been working for a year straight to open your own gym

or if you haven't had a beer in several years or WHATEVER, it will bite you in the ass

if you are wondering, YES i have been bitten

as i sit in NEWARK AIRPORT waiting for my re-routed flight

i am feeling the effects of this weekend

and understanding that my lifestyle is a lifestyle that i will NEVER get a vacation from

CHEERS TO FOOD ALLERGIES &

TO STARTING FROM SCRATCH

YOU'RE WORTH IT!

these little gems that i just handed you are great starting points

FIBER is another HUGE helper in the road to a healthy colon

let's get down to the nitty gritty apples vs metamucil AKA Psyllium

let's clear up the misunderstandings about FIBER

Fiber is present in all plant based food, including fruits, vegetables, grains, and legumes.

However, not all fiber is the same. Fiber can be divided into two categories according to its physical characteristics and effects on our bodies.

Soluble fiber – fiber that dissolves in water

Each type of fiber functions differently and provides different health benefits.

Soluble fiber can be found in oats, oat bran, dried beans and peas, barley, flax seed, fruits such as oranges and apples, vegetables such carrots, and psyllium husk. Soluble fiber binds to fatty acids and prolongs digestion time of stomach contents – thus helping to regulate blood sugar. Soluble fiber is reported to help reduce overall cholesterol and more importantly, LDL (the so-called bad cholesterol).

Insoluble fiber – fiber that does not dissolve in water.

Insoluble fiber can be found in wheat, wheat bran, corn bran, flax seeds, vegetables such as green beans and cauliflower, and the skins of fruits and root vegetables. Insoluble fiber helps to move waste through the intestines and bowel, remove toxins from your colon and helps to balance the acidity of your intestines.

you should try to eat at least 25 - 30 grams of a blend of both types

a common problem is overloading on fiber pills & soluble fibers that bind you

the balance helps the function vs the "eat more fiber" slogan that everyone "says"

and they have no idea what it actually means

Food Source	Soluble Fiber (g)	Insoluble Fiber (g)
CEREAL GRAINS (1/4 cup cooked)
Barley	1	3
Oatmeal	2	2
Oatbran	2	3
Seeds
Psyllium seeds, ground (1 Tbsp)	5	1
FRUIT (1 medium fruit)
Apple	1	3
Bananas	1	2
Blackberries (½ cup)	1	3
Citrus Fruit (orange, grapefruit)	2	0.5
Nectarines	1	1
Peaches	1	1
Pears	2	2
Plums	1	0.5
Prunes (¼ cup)	1.5	1.5
LEGUMES (½ cup cooked)
Beans
Black Beans	2	3.5
Kidney Beans	3	3
Lima Beans	3.5	3
Navy Beans	2	4
Northern Beans	1.5	4
Pinto Beans	2	5
Lentils (yellow, green, orange)	1	7
Peas
Chick Peas	1	5
Black eyed Peas	1	4.5
VEGETABLES (½ cup cooked)
Broccoli	1	0.5
Brussels Sprouts	3	1.5
Carrots	1	1.5

pay attention to the fact that fiber REQUIRES WATER

increasing your fiber comes hand in hand with chugalugging plenty of H2O

GOT IT

GET TO IT

NUT SHELL:

organic foods

probiotics

enzymes

fiber

water

allergies be gone

song of the day

2012-01-17T06:40:00.000-08:00

OBSSESSED

a little tunage to hype up your workout today

happy sweating from ALPHA VENICE

please help us out on YELP!

Review from Amanda R.
- 0friends
- 1review
- Amanda R.
Hermosa Beach, CA
11/24/2011
I am a dancer and I have trained with about 6 great personal trainers over the course of 10 years. These workouts are what will get you into the best shape of your life. The location is a little difficult to find as it is in venice on a one way street but if you can get your butt in there its life and body changing. finally an affordable kickass workout for athletes and non athletes.

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5reviews

Erica B.

Santa Monica, CA

12/12/2011

I must begin by saying that I am NOT a gym girl. I started taking yoga here in the Yogi Loft upstairs and instantly KNEW this gym was incredible. The vibe, the energy, the people....I could go on and on. I make it a point to be present at Alpha at least 3 times a week. I love being surrounded by healthy, fun and positive people. THAT is Alpha. (I also happen to be a big fan of Nike.) I am SO happy to have found a new hang-out!

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1review

Michael W.

Venice, CA

11/15/2011

If you want to be a champion or just get in great shape.... This place rocks! The most sophisticated work out venue in Venice! I cannot recommend the people who run it enough! So get off your ass no matter what fitness level you are and challenge yourself. The trainers make every body feel welcome and can challenge you on your own terms. These classes are state of the art fitness builders which will help you achieve whatever goals u desire be it lose weight...get in kick ass shape....or just plain get better! I love training with these folks!

can yoga wreck your body?

2012-01-12T05:28:00.001-08:00

YEEES.....

if not done properly;

if your teacher isnt activly correcting;

OR if you are put together like a unique individual....

HELLO!

PAY ATTENTION

THE NEW YORK TIMES had an article called

"How Yoga Can Wreck Your Body"

based on an interview & information from a veteran yogi, Glenn Black.

he speaks quite eloquently about the common, severe injuries that are attained from yoga postures.

your neck:

can stretch backward 75 degrees, forward 40 degrees and sideways 45 degrees, and it can rotate on its axis about 50 degrees.

in yoga:

practitioners typically move the vertebrae much farther, close to 90 degrees

"Extreme motions of the head and neck, Russell warned, could wound the vertebral arteries, producing clots, swelling and constriction, and eventually wreak havoc in the brain. The basilar artery, which arises from the union of the two vertebral arteries and forms a wide conduit at the base of the brain, was of particular concern. It feeds such structures as the pons (which plays a role in respiration), the cerebellum (which coordinates the muscles), the occipital lobe of the outer brain (which turns eye impulses into images) and the thalamus (which relays sensory messages to the outer brain). Reductions in blood flow to the basilar artery are known to produce a variety of strokes. These rarely affect language and conscious thinking (often said to be located in the frontal cortex) but can severely damage the body’s core machinery and sometimes be fatal. The majority of patients suffering such a stroke do recover most functions. But in some cases headaches, imbalance, dizziness and difficulty in making fine movements persist for years."

upward bow & shoulder stand are basic examples of how:if not taught properly....or supervised when learning...can be tremendously dangerous, as with operating heavy machinery.

ligaments, tendons & muscles stretch to an extent. when heated & manipulted more than usual they will give more than normally. that doesnt mean it is a good thing.

take a look at how many yogis have back problems & hip replacements.

EGO-PUSH

obviously these are extereme cases, but THEY DO HAPPEN

hips, shoulders, low backs & muscles all sit & operate differently per person.

so why woudl you sit on someones back and force their hips in to a position they would not normal ever get to, even in the most warm, pliable states?

his theory goes along with mine, everyone's body is different.

you cannot assume as an instructor that all your clients are alike, so you shouldnt train them that way.

dont you wish that all wellness coaches understood that?

i thought the premise of yoga with patience & gratitude

the very core of yoga is about the practice, that the body is different from day to day. to be kind & listen to your intuition. yes, i agree that you should take yourself to that edge of what is comfortable BUT the ego should never take over.

these days & esp in LA yoga egos are ALL AROUND.

do yourself a favor & read this article.

know your limits

and know your weaknesses

STRETCH

BREATHE

MEDITATE

take a yoga class

be kind to your body

find your edge

ask questions

speak up

BE BOLD

LOVE

the devil inside

2012-01-09T20:03:00.000-08:00

you know that little voice that tells you that you are hungry when you are most definitely not?

ya...hate it!

this is pure habit

do you find yourself walking over to the fridge & opening it several times a day for no reason?

this will prove to you that you are EITHER....

A. Bored

B. Emotional

C. Have a tape worm or

D. LIKE EVERYONE ELSE

eating gives us something to do

and we most definatly EAT OUR FEELINGS

here are some helpful tips to keep your lips sealed

I MEAN....

1. Drink 8oz of water

2. Wait - esp if you have just eaten

your body takes at least 15-20 until it knows whether you have had your fill or not. Allow your tummy time to catch up with your greed...i mean your eyes.

3. Stretch

4. Go for a walk

5. Crunches - do crunches every time you want to eat something that is NOT a meal.....that will get you really ripped

6. Stop associating TV or MOVIES with food. Sit, watch & enjoy. That is the time to NOT multitask.

7. I've heard, that doing something with your hands will distract you, but i dont knit, so maybe twiddling your thumbs? sign language? animal hands are pretty fun

8. Brush your teeth

9. READ

10. Figure out your triggers - if you know what they are, then you can stay away from them

please understand that we all do this

jus tlisten to your intuition

not your tummy

not your brain

not the scale

BE KIND

feed yourself cleanly & in proper portions

drink LOADS of water

sip tea

get outside & put your toes in the grass

if you happen to be as lucky as we los angelenos

stick those tootsies into the big blue

nighty night

NEW YR new mellows

2012-01-05T21:58:00.001-08:00

yes yes yes

it has been a great year

full of high highs & draining lows

but thankfully i have come out of it with at least half of my head

this year i am reminding myself to HAVE FUN

not just in business

but finding myself everyday

letting my light shine through

in friendships

in relationships

in passing

in my fulfillment in how i want to live my life

there is dedication to work

& there is passion for what you do

but getting lost or taking yourself too seriously

is NOT what the dr ordered

things move VERY fast

as has been proven to me in the last 365 days

almost too fast

i wonder of the impression i have left on the world

if i have left my mark as strongly as the previous years, that have led me to the possibilities that i have come across as grabbed by the (cough) BALLS

SO.......for each new venture, a celebratory minute. when there are times to sit & breathe, i will do that without my emails open on my lap.

we are not good to anyone, when we are not in one piece ourselves.

running myself into the ground

because I CAN DO IT ALL

isnt worth it, if i am not smiling while doing it

asking for help

though i may micromanage the SHIT outta it

is better than making myself crazy

maybe next year i will work on the micromanaging management

IT IS POSSIBLE TO HAVE FUN FOR A LIVING

CAUSE THAT IS WHAT I DO

SWEATIN IS THE MOST FUN!!!!

It's a WONDERFUL life

2011-12-21T11:18:00.000-08:00

my heart is with the bolton family

John "Roger" Bolton of Stillwater, OK born October 27,1942 died December 12, 2011, Died in Omaha, NE after a two month battle with a series of complications. He was born in Tulsa, OK. Graduate of Bishop Kelly, Tulsa University, Masters Degree from OSU. Retired from OSU as Director of Creative Service in 2003. Member of Corvette Club of Enid. Roger was proceeded in death by his parents John R. and Angeline Bolton, brother David and son Ryan David Bolton. He is survived by his wife of 47 years Kathleen Bolton, daughter Dana Vowell of Omaha NE and her husband Greg, grandchildren Joshua, Whitney, Cassidy, Dane and Jared. Son Brad Bolton of Santa Monica, CA and daughter April Frere of Bixby, OK and her husband Brian, grandchildren Riley and Avery. Brothers Bob Bolton and his wife Joyce, Richard Bolton and his wife Lisa, sister Teresa Keuchel and her husband Dennis. Many neices and nephews.

many thanks to those that have used their

kind words & warm hugs to help heal their family

allow me to offer you

a story that Roger's dear friend, Alan

shared with Brad, Dana & Kathy last night at the service

he had been running errands before meeting is wife for dinner

he came across a bell that he thought he could put onto his bike

to add some holiday cheer

as he purchased this beautifully crafted bell

Alan looked down to his watch

sure enough it was 8pm, and he was late to meet his wife

the salesman lifted it to his ear, rang ita few times & said....

that was MON DEC 12th.........the exact time Roger passed

there is nothing more real to me than "coincidences"

& nothing more honest than goose bumps.

when we are in the the right space & hold love in our hearts

these things happen.

they happen to me regularly & i am thankful every time.

this bell was gifted to Brad.

we wil hang it in our home as a tribute to this wonderful man

that finally got his wings

after a 2 month battle with complications

i see the similarities in Brad & Rog

i was given the pleasure being able to sit with Roger over Thanksgiving

hearing stories of Brad the troublemaker

he told me that, the only time he feels truly peaceful

is when he has his son's hands on him

and i saw his eyes light up

i saw the deep relaxing breaths he would take,

as his son that he was so proud of,

would massage his legs or even just hold his hand.

i saw it in passing, as Brad would drop a hand on his father's should when leaving the room.

the love of a father & son is one that often goes unsaid, but you can see from a mile away

we will miss you Roger,

we will ring the bell in your honor

& hopefully since you already have your wings

each ring will grant you a full throttle corvette cruise

my love to the bolton family

and all the other family durning this holiday season

spend time, love, laugh & enjoy

Healthy Pumpkin Holiday Brownies

2011-12-20T05:56:00.000-08:00

let's just call them anytime brownies

i prefer them next day & cold.........DARN that's gooOOd

1 1/3 cup coconut sugar

1 cup pumpkin

2 egg whites

1/4 cup apple sauce

2 cups brown rice flour

2 tsp baking powder

2 tsp coca

1 tsp cinnamon

1 tsp all spice

1/4 tsp salt

1/2 tsp nutmeg

1/3 cup mini 75% cocao choc chips

Preheat 350 degrees

Grease 9inch square pan

Combine sugar, pumpkin, banana & apple sauce.

BLEND

Add flour, baking powder, cocoa, cinnamon, all spice, salt & nutmeg

Smooth together

Stir in chocolate chips & pour into pan

Bake at 350 for 15 to 20 mins

Cool, Smell & Taste

OFFER AS YOUR VERY OWN NEGOTIATION TOOL

CANDIDA

2011-12-17T21:21:00.000-08:00

a build up in your system of back bacterial.....sounds fun

This cause could be anything from a few courses of antibiotics,

a prolonged diet rich in carbohydrates and sugar,

or even something as common as a lengthy period of stress.

Candida produces by-products

that cause damage to your body tissues and organs,

wreaking havoc on your immune system.

The major waste product of yeast cell activity is Acetaldehyde,

a poisonous toxin that promotes free radical activity in the body.

Acetaldehyde is also converted by the liver into ethanol (drinking alcohol).

Some people even report feeling a drunk or hungover feeling along with

debilitating fatigue from the high amounts of ethanol is their system.

Many sufferers of Candidiasis remain undiagnosed

many doctors don't recognize the systemic problems that Candidiasis causes.

They only treat the symptoms such as vaginal infection or oral thrush.

Some healthcare professionals don't believe in Candida,

see a naturopath, homeopathic doctor or kinesiologist

AVOID

Fresh Fruit

Dried Fruit

Canned Fruit

Fruit Juice

All pork products

Cured meats like salami, pepperoni, pastrami and hot dogs

Processed meats like lunch meat, bacon and spam

Smoked or vacuum packed meats

All fish except for sockeye salmon and sardine

All shellfish

Cheeses aged for 6 months or more

Citric Acid

Anything on the list of ingredients that you don't know or can't pronounce!

Wine

Beer

Spirits

Liquors

Cider

Coffee

Black & Green Tea

Diet & Regular Soda

Energy drinks

Sports Drinks

Malted Drinks (e.g. Ovaltine, Horlicks, Caro)

Coconut Water

Fruit Juices (fresh or packaged)

Anything made with wheat, rye, oats or barley, e.g. white bread, rye bread, pasta

Spelt products

Corn and corn byproducts

Cashews

Peanuts

Pistachios

Mushrooms

Truffles

Ketchup

Mayonnaise

Mustard

Relish

Horseradish

Soy sauce

Salad dressings

Sugars

Honey

Syrup

Lactose

Sucrose

Fructose

Chocolate

Molasses

Rice Syrup

Artificial Sweeteners (e.g. Asulfame, Nutra-Sweet)

Agave nectar

Coconut Sugar

All vinegars, except for Apple Cider Vinegar

Peanut oil

Cottonseed oil

Corn oil

Canola oil

Soy oil

Margarine

Shortening

if you have been eating healthy organic foods for years

and are now reading that some of them are contributing to your lethargy

& off set immune system, join the club

i had never known that this was my issue since childhood

growing up i was always on antibiotics for bronchitis or ear infections or SOMETHING

to later in my teenage years to develop chromic mononucleosis

then after years of battling it realized it was in fact EBV

my autoimmune issues had lead me to research Chronic Fatigue

though i would never let it get the best of me,

never let anyone or any circumstance keep me form doing what i wanted to do

now, years later, realizing that candida could have been the cause all along

the belly issues i had as a kid.....i could stink up any room (yes i said it)

the lack of stamina & how i always felt that i could never keep up, or had to try twice as hard too

today i cannot believe that fruit, oats & fish have dominated my imbalance

the occasional glass of wine & weekly gluten free baked good?

how about spelt products?

no no no, STRESS is eating me alive from the inside out

so let the detox games begin........

As you remove the bacteria from your body

you will experience some reactions.

To reduce the symptoms, drink lots of water, try a sauna or a hot bath

Take some Vitamin C supplements.

i am now taking green vibrance

a colon cleanse

& candex daily

the colonic is next on the list

will let you know how that goes :)

be aware of the damaging effects of antibiotics

only take them if absolutely necessary

the holistic approach to wellness is a much safer road

you dont achieve the instant gratification of pharmaceuticals

or the pleasure of the symptoms being masked

but the satisfaction of dedication & patience to heal yourself

there is nothing else quite like it

stress management has been on my mind for years

among the 10,000 other things i want to master

the problem is that

i love to be busy

i am bored without a full plate (pardon the pun)

micromanaging is my speciality, but that needs to subside

but how do you do the thorough job that people expect from you

and change your habits & the reactions your body has to them?

i am learning to not take things personally

to delegate, and review later :)

all things will be done in time

LET'S SEE HOW I DO

CHEERS

BEST GIFTS

2011-12-13T09:35:00.001-08:00

i find, things that can be USED

are the best presents

let's try to pick some

that directly benefit your health

(although i do think the ringer heart rate monitors i gave to my parents

are prob still sitting in the drawer, try to be sensible)

i do love getting sneakers!!!

even a gift cert to nike.com

1 year VENICE NUTRITION web access

helping you tame your eating habits

getting recipes & on going education about how to get to your target goal

Cooking Classes

the best way to take better care of yourself & your family is food preparation

it is defiantly the best way to spice things up

when we find healthy meals/foods we like, things tend to get boring

let's find some more go to foods & preps that everyone enjoys

love all those ipod training accessories

arm bands, head phones, NIKE TRAINING CLUB APP, itunes gift cards

Books On Tape are great for long cardio sessions

nothing better than a great pair of socks......

you hear those holiday complaints about unwrapping socks

to an athlete, it all comes down to the perfect pair

it can make or break your workout experience

my personal fav is the nike run faster sock with the ventilation holes

give the gift of yoga classes

THE Loft at ALPHA VENICE

10 pack of Loft classes for $100

New Years Special,

UNLIMITED month at ALPHA

& a free nutritional consultation!

ALL FOR $250 a $375 VALUE

FOR MORE INFO

call 310 396 9513

or email jos@alphavenice.com

GET YOUR GIFT CERTIFICATE,

the "lighter" holiday present

HOLIDAY PARTY

2011-12-10T12:55:00.000-08:00

ALPHA VENICE

Holiday Shopping Event

35 Market St. Venice, CA 90291

Monday December, 12th from 5-8PM

to benefit Toy's for Tot's

Are you tired of giving socks, ties or picture frames as gifts? We are highlighting ten different vendors within the community who will have an array of unique items for sale, perfect for the upcoming Holidays. Come get ALL of your gift shopping done under one roof and without the hassle of fighting through crowds. Food, wine, music & good friends. Not to mention it's for a good cause...

DONT WORRY BE HAPPY

Dino Apparel

Arbonne International

ALPHA Sweets

n.om

Brooke Benson Designs

.....and MORE

Admission is One (1) gift for donation to the Toys for Tots Organization which will be collecting gifts for needy children within the community.

SPREAD THE LOVE

COME SEE THE GYM

KEEP THAT NETWORK GOING

THANKFUL

2011-11-24T09:20:00.000-08:00

FEATURED NIKE SPOTLIGHT BLOG ARTICLE

my biggest accomplishment yet

though there are a few things that were "left out" of the article

i would like to clear them up

as a trainer, to me, it is about experience, knowledge & repore

"I started studying nutrition and obtained a nutritional coaching certificate, as well as becoming a certified STC trainer"

this one statement has much much more than that between the lines

I grew up as a cometitive dancer in Northern New Jersey. Since the age of 7, I was competing all over the country. We went to conventions to work with different choreographers & event performed right here in California at Disneyland. I remember it like it was yesterday, though it was over 10 years. I was wearing a dalmatian costume in 90 degree weather doing back handsprings in the most magical place on earth. Dancing taught me the dedication & discipline that is required to keep reaching for want you want to achieve. I am so thankful that I had such wonderful parents that made sure I could be there EVERYDAY, and teachers that pushed me as hard as they did. After graduating high school in 2001, I spent a few years in NYC I decided to move to Los Angeles to go to school & work as a professional dancer. The combination of being too tall & wanting to shy away from being judged for my personal appearance, I became a group ex instructor. This came natural to me, multitasking, correcting posture; I thought that I may be on to something. About 7 years ago doctors found a blood clot in my father's leg. I was very annoyed with all the pharmaceuticals, even though they were necessary. There must be a better way. To give someone who needs to change his lifestyle prescribed, medication is just masking the true problem. That is when I began burying my nose in nutritional almanacs & eventually starting on my holistic journey. This lead me to Clayton College. Prevention vs Intervention. Let's get to the root of the problem, before it becomes a problem. For a man in his mid 50s that sits at a desk most of the day, where do we start? GET YOUR BUTT MOVING. Moderate exercise & changing up your intake. From there people just started looking to me for advise. I went from a dancer that taught group ex ,to getting my NASM certification as well as IBNFC cert for Nutritional Coaching while still in school working toward my B.S. of Natural Health. Quite a ride. My passion for health & functional training led me to the TRX community in 2007 when I was certified as an STC trainer. Since then I have been request & completed my TTT course with the TRX family. I now teach the STC certification to spread the love about standing up to train! Power Plate was my next project. To learn the ins & outs of vibration technology was fascinating. A majority of 2008-2009 was spent at the Brentwood Power Plate pop up location. There I worked closely with one of the top vibration specialist as he worked on a grant for WBV for rehabilitation. We were rewarded Workout of the Year, by CitySearch for 2009!
So form, function & food have been my top priorities for many years. As hold true to my Nike obsession.....that started early. As a kid I always wanted the boys shoes.......they have way better colors/styles. During the early years of personal training I had watched NIKE Master trainers with admiration. Those as fabulous a the lovely Lacey Stone. I really wanted to get to that level where I could have a larger impact. Some how I have arrived. I have been lucky enough to have taken everything full circle to use movement & determination to help people find their balance & confidence. My passion for wellness as well as the NIKE brand was shining brightly enough to have taken me where I am today.

Everyone has the power to do what they love, they just have to love it ENOUGH to do whatever it takes to get to the finish line.

there have been many milestones this year

-a 2 year contract with NIKE

-the opening of my gym

-being spotlighted by NIKE WOMEN on their blog

-Urban Daddy doing a write up on the collaborative "futuristic gym"

this thanksgiving was a special one, spent in OMAHA, NE

i got the chance to spend time with the bolton/vowell family.

I am thankful for every second of it. LOVE TO ALL OF MY NEW FAMILY & MY BOSCHEN FAMILY I GET TO SEE FOR CHRISTMAS!

Have you ever noticed

(how can you not) that

Traveling makes people so

EDGY!

Here are my friendly

helpful

traveling tips

TRAVELING ETIQUETTE

101

1. cover your mouth

if you cough or sneeze....

jeez close quarters kids

be kind

2. try not to slam your chair back to indent the extremely tall person behind you.

easy does it

3. boots that lace up to your nipples.....leave them at home or in your case

nobody wants to wait behind you

4. if you are carrying a cat around the airport, try not to sit next to a person that is allergic.

if you MUST travel with your cat, please ask those around you if they are aware so they don't think they are RANDOMLY having a uncontrollable fit.

5. when exiting the plane do NOT try to push in front of someone in the previous isle.

i will clothesline a fool.

6. if you are politely asking to switch seats so a couple can sit together AND there is an eldery (92) woman in the only other isle see please dont attempt to make HER move.

JUST TAKE THE DAMN SEAT

everyone does at one point or another, it's called taking one for the team.

7. when eating in the airport; foods such as fish, mexican & other smelly entrees

EAT THEM IN THE TERMINAL please please please do not punish those around you with your poor choices on the PLANE

8. farting though you can't hear it, DOES STILL SMELL

9. when walking off the plane through the jetway into the airport, dont just STOP.

This causes a pile up.

Whether you are aware of it or not, it is very annoying.

To be flat tire-ed after a long flight is that last thing i would call enjoyable.

10. at baggage claim, resist the urge to stand directly in front or behind another person.

Personal space guidelines still apply in airports

Just something to keep in mind for your next holidy travel experience.

Merci

Gracias

Dranke

PRIME

2011-11-14T21:15:00.000-08:00

I WAS IN MY PRIME..........

of what?

making money?

being sought after?

having successful relationships

living on the edge?

are you ripe like the perfect california grown avocado?

what does this phrase mean?

I'M WAY PAST MY PRIME......

blah blah blah

so fine another

like wine, we as people, should only get better with age

we have more experiences under out belt

we have learned both useful & ridiculous factoids

our patience with ourselves increases

the time we spend focusing on our individual self should deplete

while the moments spent on anther's best interest the takes over

let this time,

now, today, right this minute,

be a time that you commit to yourself:

that you are in the ALL. out. throws, of your CURRENT prime!

that is; of being fully open & accepting of everyone

even if you dont understand or agree with them

listen with your brain,

not only with your ears

the knowledge you learn from listening,

both useful & ridiculous

helps you.

molds you.

into a better person,

a wiser teacher

& hopefully a more compassionate lover/friend

we all do the best that we can

what matters to you, wont necessarily matter to the next guy

& that doesn't mean that it should not matter to him

choose your battles.

stand up for what you believe.

hold your head high.

Today you are in your PRIME.

KIDS CLASS while adults SWEAT

2011-11-07T11:14:00.000-08:00

SATURDAY MORNINGS ARE THE MORNINGS YOU DREAM OF!

get your workout in, while the kids are supervised in the SAME LOCATION!

let's just call it

"FAMILY DAY AT ALPHA"

9am & 10am classes are too good to be true

not just becuase they are taught by YOURS TRUELY but....

you get 60 mins of a killer NIKE TRAINING CLUB sweat

while the kids play freeze dance, learn hip hop & play up in the yogi loft!

(this will all be run on a donation bases)

Eventually with the older kids we will offer a mommy & me or father & son athlete class.

In this class you will team up & work on the fundamentals of functional movement as well as skills & drills for team sports! STAY TUNED

For now, enjoy your Saturday workout ONE STOP SHOP.

reserve your class NOW at

ALPHAVENICE.com

shoot me an email with the names & ages of the kids you will be bringing

we will have a concent form at the front desk when you arrive.

be the healthy example for your kids

teach them that is fun & beneficial to take care of your body

the habits we see as kids are the habits we cant kick as adults

now there are really no more excuses not to start your weekend off right!

you can even take a family ride right up the bike path!

for every 10 times you ride your bike you receive a free class!

CANT BEAT THAT!!!!

SHARE THIS LITTLE GEM YOU'VE FOUND WITH FRIENDS & FAMILY, THE MORE THE MERRIER

SEE YOU SATURDAY!

your healthiest holiday yet!

2011-11-05T20:14:00.000-07:00

what are some steps you can take this year to make it different from last?

halloween

thanksgiving

christmas

new years

all filled with food, drinks, family & love

things that carry us away.

social situations cause us to eat more, drink more that cause us to sleep in & miss those beneficial morning workouts

family & travel lead to raising stress levels

airport food, change in schedule, jet lag, water retention, uncomfy beds....the works

let's have a plan Stan

1. enjoy family time....it's a short time

allow time for yourself to blow off steam

the gym or long walks, yes even if it's cold, get your blood pumping

& your digestion going.

if you walk first thing in the morning you are starting the fire,

getting it burning to increase that metabolism!

2. bring healthy snacks for the plane & travel time

trail mix, fruit & protein bars

DRINK LOTS OF WATER ON THE PLANE

(unless you are the window seat)

hard-boiled eggs, salads, pretzels, pita and bagel chips, dried fruit, granola bars, fresh fruit and rice cakes.

you can even bring individual packets of oatmeal & ask for hot water once you are in the air!

3. workout if you normally workout.

round up some of your family for that morning walk,

take the kids outside to play some touch football,

head to the gym,

get creative with at home yoga!

stretching is the best thing when traveling

get down on the floor & open that S$#T UP.

piriformis, hip flexors & hamstrings are a MUST after flying & long periods of sitting.

4. bring/make a healthy side dish or entree

to a party or meal.

make sure to get your greens,

stay away from the processed "goodness",

gravies = bad new bears,

request to salt your own food, & then dont, it will bloat you.

5. wine & sweets should not be consumed at the same time

nuff said

6. laugh, sleep, relax & breathe it all in.

ALL WE HAVE IS EACH OTHER HERE & NOW

give us some healthy tips you have for your friends & family:

do you have a Wii to "play"?

do you buy smaller plates for proper sized helpings?

let us know.....