my song & dance at the NTC pro camp

there have been a few request from fellow trainers, coaches & the kids of Sunday's event

i wanted to post the basis of the "conversation" i lead the girls through

please know that i have been lead to this information

of Blood Sugar Stabilization

through all of my work with

so thank you to Mark MacDonald

for a great set of tools and consistent presence

and a SPECIAL THANK YOU TO JOANNE LEE

JO: you have taught me so much in the past 3 years.

i cannot thank you enough for always being there for me

as a teacher, a mentor & a friend that i hold so highly.

you have given me confidence and knowledge

that i could not have attained form a book

THANK YOU thank you

I was asked to speak at the NIKE Women's Pro Camp Event

about optimizing your performance

as we know it isnt just how you are on the field

it is your mental state, which they had covered by the fabulous Jeff

your conditioning taught by Chris & Alex

Recovery & the importance of stretching guided by the one & only Yogi Tiffany

Last but CERTAINLY not least the structure behind the NTC program Marie Purvis

lead all the girl through a kick arse Nike Training Club class.

With all the bases loaded, and the girls on the verge of heat stroke

the britney head mic was passed to me

and I took the stage

thankfully i now have the opportunity to reach the minds of these 13-18 yr old girls

the kicker being i get them after a 45 min intense workout,

then hour of yoga,

and RIGHT BEFORE LUNCH

i knew i had to bring out the charm, or hose them down

to get some sort of interaction

with towels over they heads the sit/lay on the grass of the LA COLISEUM

& attempt to absorb the information i am about to share with you!

This is the nut shell version, & i want to give you the fell that you were there with us

Nutrition is individualized, so each concept/program will work differently for each person

During this conversation i want to explain to you, if you are like me, that pain & fatigue can be great for the feeling of accomplishment, but it isnt so great when you dont allow your body to recover properly.

As competitive dancer that is why i did. Made sure i could feel low hard i worked. I also became very sick as a teenager, and that lasted until i learned how to listen to my body as an adult. i would do the work but not do what was required of me "off the clock" to keep my system running strong. Having an autoimmune disorder, makes you really stay on your toes. We want to make sure that as young women, we concentrate of prevention instead of intervention.

Just like Diabetes, once you have it, you have it. Lets take the steps to keep our bodies working for us.

By now, we have all developed systems that work for us. We were pointed in the right direction by teachers, family, friends, & mentors. They all helped us on the field and maybe even extended themselves off the field but what happens when you are "off the clock"?

Sleep, conditioning, school/work, relationships, food, water intake & STRESS all have to be managed for us to function at capacity

Food has an effect over all of these things, it is our fuel. Food intake is the main factor in performance quality. It is very important to the way you recover/sleep. Food plays an important part in brain function & attention span. For all of you i'm losing right now, food is right around the corner.

INSERT BILL BRADLEY QUOTE complements of Mark MacDonald

"if you are not working @ your game to the utmost of your ability, there will be someone somewhere with equal ability & one day you will play wach other & he will have the advantage."

how true......oh wise one

most athletes that pass high school level then college level

& become that professional have a natural god given talent

do they just rely on that? i really hope not

we are given tools to DEVELOP, you can always be better

if you train and practice to the fullest without monitoring your recovery

there will be an athlete out there that is eating clean & taking it to the next level

when i was preparing to compete in my first figure comp in 2008

during the last round of ridiculously high step ups, i would be getting winded

Joanne would say,"thats ok, there is a girl out there who isnt stopping and her ass is cuter than yours." i would like to thank you for that motivation and will have you know, that i have the cutest ass known to man. grrr

WHAT WE WILL COVER TODAY

1. Food as Fuel

2. Blood Sugar Stabilization

3. How the Body Works

& where we get our energy

4. Do's & Don'ts

5. Pre During & Post Game Tips

What are the 3 main components of a balanced meal?

Protein Fat & Carbs

What are the most common proteins?

Beef, Chicken & fish

Who can give me examples of FATS?

Healthy vs Unhealthy?

the ones we LOVE are nuts avocados, olive oils etc

We all know what carbohydrates are....who can tell me 2 different types of carbs?

Simple & Complex

Simple: broken down most easily, fruit & veg/Complex: grains & starches

Now that we have the basics, let's look at where our energy comes from & how we can use it to achieve optimal performance.

Carbs turn into sugar known as GLUCOSE OF GLYCOGEN

Too many carbs, or sugars consumes you SPIKE your blood sugar

Too little you crash, with fatigue muscle weakness & brain farts

Carbs contribute to mental alertness, which is why the atkins diet was such a big hit.

i'm not mentioning jessica simpson was right with the chicken or fish comment, but i'm just saying she wasnt eating any carbs, give a blonde a break!

So if carbs are responsible for muscle capacity & alertness....those are two LARGE parts of being an elite athlete NO?

Back to Spiking

Too many sugars in the blood, we said cause spiking correct?

The body has a natural ability to balance itself out

When there are too many nutrients in the blood, your bod is in a state of DIS - EASE

a hormone called insulin is released to grab the excess sugars

& transport them to a "RESTING" muscle.

Resting meaning, one that doesnt need it to put it bluntly

once a muscle is exerted, it cannot request extra energy from a neighboring muscle.

ON TOP OF THAT, if the storage is full between 1200-1600 calories

the excess is stored at

WHAT

LET ME HEAR IT

FAT

and thankfully we have no choice of where that goes either

This is where the stabilization factor comes into play

if you are balanced in the blood sugar department, this will not happen

you will use and recycle

and you can even tap into your fat storage to be burned while using the muscle!!!!!

ROCKET SCIENCE, you ready for this little gem of info?

it is all about the proper rations of the 3 components

& correct time intervals between meals!

i felt as though i was loosing them, so i decided to sit down on the edge of the stage to make it alittle more personal........it seemed to have worked!

to prevent spikes you want you blood sugar to stay

between 80-120 mg/d

this is where the magic happens

this is where you are in an ANABOLIC state....you can burn fat an recruit muscle capacity

as the girls on sunday called it, the super hero state

CATABOLIC is when your body in crashing, or dipping on the blood sugar scale.

causing muscle fatigue & eventually failure

in this state, when we are dragging our feet and trying to find anything to push us to the end

GUESS WHAT

our body will eat it's muscle to use it as energy.....NO BUENO

AS AN ATHLETE YOU MUST MONITOR

CALORIES IN VS CALORIES OUT

PREVENTING

THAT OH SO COMMON DAYING OF

"HITTING THE WALL"

the key is to use your food as power

make slight changes in your diet to find that balance.

minimal changes, can transform your performance

Now that we know to use our components/ratios lets talk about it

a new born baby

they cries to eat every 3 hours

the milk they survive on is composed of protein, fat & carbs

why would we think we should be any different?

this is where you find that anabolic state.

follow those rules along with

eating within 1 hour of waking & 1 hour prior to sleeping

"OFF THE CLOCK"

without advise,

you are in charge of your body

quality of food you eat

how much water you intake

your sleep habits/patterns

so let's concentrate of knowing & listening to you body

What are some suggestions you have heard about what to eat before a game?

carb loading, clean foods & lots of water are the answers i got

which is what i was looking for

THE CARB LOADING IS A MYTH

not that i am saying that your mentors are wrong, we just know more about the body now

than we ever have.

What do you think happens to your blood sugar when you carb load?

RIIIIIIGHT

UNLESS YOU ARE DOING OVER 90 MINS OF HIGH INTENSITY CARDIO OR SOME TYPE OF ENDURANCE SPORT, WHERE YOU WOULD NEED TO TAP INTO THOSE STORED CARBS, YOU ARE NEVER GOING TO BE DEPLETED. IF YOU ARE NEVER DEPLETED WHY ARE YOU LOADING?

this will only lead to crashing & the storing of fat

If you are playing basketball or soccer, you need to be worried about what you are consuming during the game.

IN PREP: for a game, eating cleanly is the best advice possible. Your body needs to break down & almost be completely finished with digestion so the concentration can be on muscle recruitment instead of your tummy. Eat about two hours before your game.

MEAL SHOULD CONSIST OF

clean protein

simple carbs

& healthy fat

MIGHT I ADD, THIS NIKE GPS TOMTOM WATCH IS SUPER FLY

GREAT FOR THOSE LONG RUNS AND STYLISH OUTIFTS

DURNING YOUR GAME/MEET :once you hit the 50 min mark of consistent output, your blood sugar will require a rebalance, or our will shortly "hit the wall". Every time your think you replenish after you have already hit the wall, you are actually just spiking your blood sugar that guarantee that you will crash soon after......repetitively. You need to get something around 60-100 calories into your system at 50 min mark & every 15 mins after.

Something balanced & easy. Shakes/Bars are great

BALANCE BALANCE BALANCE....if we take nothing else from today it's BALANCE

OPTIONS FOR DURING PICK ME UPS

your body will need between 60-100 calories

the protowhey bars that i supplied for the girls to sample.

break those into 4th and chow every 15 mins

after that 50 min mark

you can do a protowhey shake...powder

all of the durning game commercialized options are gatorade & power bar etc

all of these concepts are great BUT they have NO PROTEIN

& are high in carbs to .....replenish

which means DING DING DING, spiking in BS

another option Mark McDonald recommends is

Cytomax Performance powder

with 1/2 tbsp olive oil for fat

because....

fat helps the fuel to be added to the fire

/working muscle at a even rate

GATORADE

has some new options

some have protein

the G Series & the Fit Series

just please look at the lables

The other benefits of GATORADE

What else depletes what you are running your butt off in the sunshine?

Electrolytes from sweating

Signs of expended electrolyte levels are cramping & fatigue along with light headedness

This is caused from an imbalance of sodium & potassium

What is the best way to re-up you electrolytes during a game?

gatorade & sports drinks

What have we learned about sports drinks?

They are high in sugar & have no protein balance.

BUT FINALLY these popular companies are catching on and adding that much needed protein to their products......G Series, Power Bar with Protein, Cliff Bar with Protein

YES YES YES!

Electrolyte water such as smart water or just enhanced water form 365 at Whole Foods

can be added to these shakes that you make, two birds one stone

POST GAME: there are many types of recovery shakes out there, to replenish those muscles & recharge your battery. What we briefly discussed really was FOOD QUALITY. The best types of foods to create that ANABOLIC STATE are the purest form. When your body is needing to rebuild its tissues stay away form the 3P's.

Processed: how far off is it from it's natural state

Packaged: preservatives, additives, to create longer shelf life

Pre-Prepared: you never know what's actually in it!

if you email me i can email you the

QUALITY OF FOOD CHART

for your review

jos@alphasportla.com

the window of time to rebuild after a game, or an intense workout is 90 MINS

that is 90 mins before your body reaches that CATABOLIC STAGE

Full meals are recommended with a balance of the 3 main components

now is the time to take in those grains & higher quality starches

The proper component ratios for an athlete are 35%protein 35%carb 30%fat

this will get the blood sugar stable to transport nutritents back into those guns

ALL THIS ADVICE I AM GIVING YOU

NEEDS TO BE TESTED.

EVERYONE'S BODY IS UNIQUE

THESE RECOMMENDATIONS SHOULD BE USED BEFORE A SCRIMMAGE,

OR A LONG PRACTICE.

SEE HOW IT WORKS FOR YOU.

TWEAK & EXPERIMENT

THEN APLY TO A GAME

& EXPERIMENT SOME MORE

YOU CAN ALWAYS EMAIL ME WITH ANY/ALL QUESTIONS

The last piece of advice i would like to offer has been my key ingredient to my LIFE. In sport, in relationships, in health & in business. Consistency is the most important piece of the puzzle. If you are on top & want to stay on top, find out what works for you, how your can improve it, and stick with it! The only place to go is up!

Something has worked for us, to get us to where we are today. It is our passion &

determination paired with our talent & strength. Let's use the tools we have been given, through experience or genetics. Everything you have learned to this point will lead you to the next upward step in your journey. As an athlete this is how you optimize your performance.

-Joselynne Boschen

carb loading?

MYTHs:

this might contradict what you coaches told you growing up!

Athletes should avoid simple carbohydrates or sugars

Fact: There’s no doubt that complex carbohydrates from whole grains, cereals, beans, vegetables, and fruit are good for all of us. In fact, these carbohydrate sources should make up the bulk of the carbohydrates your clients are eating, day in and day out. But during exercise and for fast recovery just afterwards, easier-to-digest simple carbohydrates get the nod. During exercise, hardworking muscles want and need carbohydrates that can be digested and absorbed quickly. And after exercise, simple carbohydrates are more effective at flipping the metabolic switch from catabolism(breaking down) to anabolism (building up). The bottom line is that it’s not an all-or-none proposition when it comes to carbohydrate types for athletes. The further in time your clients are from exercise, the more complex their carbohydrates can be. But just before, during, or just after exercise, simple carbohydrates are preferred.

Carbohydrate loading always improves performance

Fact: Carbohydrate loading offers proven endurance benefits for vigorous events or training sessions that go approximately 90 minutes or longer. But if your exercise session isn’t that long, and it’s not very intense, carbohydrate loading probably isn’t going to offer a performance benefit. The reason is that shorter, less-intense exercise doesn’t fully deplete muscle glycogen fuel levels. Carbohydrate loading is only going to be helpful in situations where typical glycogen reserves would otherwise be depleted.

Pasta the night before an endurance event constitutes carbohydrate loading

Fact: Carbohydrate loading typically requires a combination of tapering exercise while increasing carbohydrate consumption, and it’s usually done over a few days. A single high-carbohydrate meal the night before a big competition is not an effective method for boosting muscle glycogen levels.

It doesn’t matter what you eat before exercise

Fact: What your clients eat before exercise does matter for personal fitness training, and how much it matters depends on the intensity and duration of exercise. The goals of eating before exercise are to stave off hunger, top off glycogen fuel stores, and leave the athlete feeling comfortable. These goals are best met by consuming a pre-exercise meal that is high in carbohydrates, moderate in protein, and low in slower-to-digest fat and fiber. It’s recommended that endurance athletes consume their pre-exercise meal about 2–4 hours before exercise, as this allows enough time for the food to pass through the stomach. The amount of food to consume and the timing of intake in relation to exercise are best worked out during practice sessions. For athletes who take the time to find the right balance in terms of quantity of food and timing, eating before exercise can help extend endurance. Conversely, not testing a pre-exercise eating regimen can be disastrous and lead to poor performance.

DO THE RESEARCH

WHAT YOU HAVE BEEN TAUGHT, MIGHT BE AN OLD METHOD

OR JUST PAIN FALSE INFORMATION

EVOLVE.

CHANGE.

ADD YOUR FLARE & KNOWLEDGE

THIS INDUSTRY IS ALWAY CHANGING

WE ARE ALWAYS DISCOVERING NEW THINGS ABOUT THE BODY

BUT ONE THING IS FOR SURE

IF YOUR BLOOD SUGAR IS STABLE YOU ARE IN THE CLEAR

ATHLETES

MAKE SURE WHAT YOU'VE GOT COMING IN EQUALS WHAT YOU'VE GOT GOING OUT

KEEP THAT ANABOLIC BOD A BURNING

good vibration

I HAD TO DO IT.....please play this while you read

whole body vibration

sounds pretty hot right?

and no it isnt a fly girls dance of any kind

it is actually acceleration training

with many unBELIEVABLE health benefits

as we all know....

if we paid attention in school

that

MASS =

FORCE x ACCELERATION

correct?

what does traditional training do?

we add mass to our already existing body weight, yes?

those dumbbells, and barbells and kettle bells and medicine balls

with WBV the gravitational force is our mass & the POWER PLATE is our increased acceleration

it's nervous system training

getting into your muscle spindles to request activation & recruitment

since this form of exercise affects the nervous system......

removing the conscious component of training......

your body is, in laymen's terms, reacting as though you are lifting/squatting/pressing twice your body weight,

while you wont feel like you are :)

holy testicle tuesday!!!

during a 30 min class your muscles are contracting around 43,000 times

as a reaction to this your circulation & lymphatic drainage increase

which means a diminished appearance of cellulite and a flush of other toxins

it will also increase your metabolism!

in these 30 mins the brain communicated to the body

to secrete hormones that help define your muscles

and lubricate your joints.

your flexibility will increase along with balance, endurance & POWER

these "good" vibrations actually increase bone growth

there have been studies to show that is can stop or even reverse osteoporosis!!!!

as you can imagine this lil puppy can work wonders for rehabilitation

you should recognize this machine if you are an athlete

it is an E STIM Machine

a more targeted version of manipulated muscle activation or "firing"

NEW AGE: instead of adding these pads to your body

you actually use your body through a stretch/contraction/massage

on the plate to get that concentrated fire

this promotes faster recovery of damaged muscles tendons decrease pain and improve joint function.

this is why certification and vibration knowledge is a MUST

when using or instruction on this amazing tool

if you stimulate a muscle to fire

in a dysfunctional position/synergistically dominant way.....

one can do more harm than good

if you over tax the nervous system that isnt pleasant either

please do your homework before instruction any form of exercise but especially when using vibration or sonic waves. there is a lot more that goes into it that just standing on the plate.

COME

LET ME SHOW YOU MINE

i would like to say in closing, that there have been negative articles written on vibration training......none of which where the same types of specific hertz, amplitudes, intervals or structures

THEM HATERS BE EVERYWHERE SO LOOK OUT!

sat night with cramps?

what do you do?

BAKE

GLUTEN FREE

CHOCOLATE CHIP COOKIES

OF COURSE

1 c non dairy Earth Balance butter

1 c Nature's Blessings coconut sugar

2 teaspoons vanilla

2 1/2 cups of oat flour

1 teaspoons of baking soda

2 teaspoons hot water

1/2 teaspoon salt

however many chips float your bloat....i mean boat

bake at 350 for 10-12 minutes

fluffy or crampy...crispy

now i am off to

drink a hell of a lot of water

eat A cookie

and put my nose back into my books

email/text me for sample bag

order your Alpha Sweets PMS TREATS today!

wont give or cause cramps

just relieve the hormone crazed chocolate cravings

stylin art workz

as i sit down to work on my blog post for today,

i cozy up to my desk with a giant water and a piece of (cough) chocolate

NOW, it is dark chocolate

but not just ANY dark chocolate

SWEETRIOT dark chocolate orgasmic chocolate

if you are yet to have a taste, do yourself a favor..............

comes in small cutie lil package so you dont OD

you get just enough

bravo SWEETRIOT, you are my saving grace today!

BACK ON TASK....already ate the whole thing shhhhh

here are some of my favorite pieces/designs/sneakers, these will inspire the artwork/ambience/retail in the new gym

(other than the obvious nike obsession/construction that has previously been displayed)

with fingers crossed to get these artist on board

St. Alfred

no dad, not you

but these sneaks are fab

i would need an endless supply o of baby wipes but regardless

a must have purchase

CHASE, a venice popular graffiti celeb

i really love his message

and how in tune we are with our similar purpose

to reach others with our "art" and positive energy

Cody Hudson: tshirts, freakin sneakers, artworks WHATEVES

& a designer for converse............sickness

would love to get one of my old clients Brandon to participate......NIKE in cahoots with HURLEY

match made in MY HEAVEN

god knows he is disgustingly creative

the tremendously talented miss lori petty has agreed to put up some work

anything with color

street, music, life, energy and wow factor

just imagine the possibilities

THEY ARE ENDLESS......YOU JUST HAVE TO ASK :)

hold your breath, cause it's happening SOON!