MRAZ

I cannot believe that I have had this beautiful baby girl for a year.  The day I met her, I was smitten and could not let her go.

She has been such a light in my life as well EVERYONE that she has made friends with at ALPHA. 

My girls, our little mascots.......I couldn't be more thankful for these two Angels. 

#rescue

#dogsofinstagram

#ChuakandMraz

Crunching FORM

Have you ever watched other people at the gym do crunches?

Does it make you wonder what do they think is happening from this frantic flailing around on the floor? 

HERE IS A LITTLE TIP:

Your abdominals are not located in your neck.

For the best results your body requires little movement 

but the right activation.

That is why the plank is such a great tool for toning your tummy!

Anytime you are laying on your back to do crunches 

keep your elbows open.

Cradle the base of your head with tour hands,

and lift your CHIN to the CEILING.

CHIN to CHEST movements only work your neck.

Dig the lower back into the floor,

and work with your breath for optimal results.

Inhale on the way down exhale all the air out on the 

concentric movement/the crunch.

If you are doing lower abs with your legs raised,

 most of the same rules apply.

-lower back into the floor

 -chin off of the chest

Visualize your bottom rib getting closer to your hip bone 

as you crunch your lower abs.

Remember, 

it isn't about how high you can lift your tush off the ground.

But how controlled your movements are.

Again, work with your breath.

Crunches are not the only thing to work your "ABS"

We want to work toward a strong core...that also includes the rest of your trunk & back.

BIRD DOG

SUPERMAN

HALOS

MEDICINE BALL RAINBOWS

Try to incorporate these movements into your routine.

The TRX is "All core all the time",

and a great way to strengthen those abs without all the forward flexion!

COME TO CLASS!

NEW LOCATION

PFIT

1500 Lincoln Blvd Venice CA 90291

reserve online

www.alphavenice.com

Life's Tools

Experience is life handing you the tools that you will need to keep on trucking.

To live well, you must live actively and with an open mind.

Every time you feel as though you have got a handle on things…..something else pops up.

There are so many things that we don't know, we don't know.  #PONDERTHAT

The only way to learn is to move forward with your eyes wide open.

Life is about AH HA moments.

AH HA moments come from paying attention to your intuition, your emotions & your reactions.

Don't be afraid to ask yourself WHY?

In the WHY is the HOW. #PONDERTHATTOO 

To live well is to live actively, actively learning about who it is we are.

Who we become is a compilation of experiences and people we meet along the way.

Nike Treds; the best treds

Where have your shoes been?
Do you have special ones that rarely see the ground?
Do you have certain one you wear to be fancy?
-certain training shoes
-certain running shoes
What do they say about your personality?

Either way, sneakers are the way to go.
The flatter the better for everyday life.
What you put on your feet will change your day,
& change your posture….

Over a period of time, repetitive habits cause degenerative issues
here is some basic info I found on http://www.thespinehealthinstitute.com

Personally, I feel that there are way too many AMAZING sneakers and casual jobs these days to put your health at risk….though a sexy pair of heels is a MUST at times.  You can sex it up, just do yourself a favor; buy ones that fit right and stretch your calves the next day!

#healthybody

#happyfeet

#sneakerhead

#legscanlookamazinginflatshoesjustgotothegym

I challenge YOU for 90 days

NEW LOCATION:1500 Lincoln Blvd starting Monday 1.26.15

*membership required for package holders

$49 a month with no contract

The beginning of this challenge will start with an assessment: 

Please reserve your spot....

https://www.body-spec.com/scan-me/2015-01-27

.....followed by 3 months of AT LEAST 10 classes a month

$100 for a 30 day 10 pack

*this package is only offered to members connoted to the challenge

You will have full access to the new gym including cardio, 

nutrition will be monitored, 

food delivery is offered,

results are gauranteed.

Same family......new challenge, new place, new results.

THIS IS THE TIME TO SHINE PEOPLE!

AV will have a client participation cork board at PFIT.

Each time you come in we will rank each day for that week.

There will be a point system based on food, cardio & training.

Rewards for the top 3 participants in April.

#90daychallenge

email for me info

Jos@AlphaVenice.com

NTC TOUR 2014 TBT

ONE OF MY FAVORITE MEMORIES FROM LAST YEAR?

BEN: WAIT WHAT ARE WE DOING?

WERE YOU THERE?
DID YOU EXPERIENCE THE THRILL THAT WAS NTC TOUR 2014?
WILL YOU BE THERE THIS YEAR FOR A BIGGER & BETTER BLOWOUT?
NIKE TRAINING CLUB IS STILL GROWING AND CHANGING AND BRINGING YOU THE TOP DRILLS, EXPERIENCES, ATHLETES & TRAINERS.

IF YOU HAVEN'T DOWNLOADED THIS FREE APP......GET WITH THE PROGRAM
AND START EARNING THAT FUEL.  I WILL SEE YOU IN APRIL AT NTC TOUR
WE CAN MAKE SOME MORE MEMORIES WHILE WE SWEAT......OR GLISTEN (wink wink)

Touch cookie!

Tough. Something that I am known to be,

but that it isn't always a good thing.

I want to be vulnerable, and soft

....let that authentic sideof me show,

because I actually am quite soft once I let you in.

For years I have heard that it is ok to let it out,

ok to be phased, and ok to need help.

Do you know that you can hear things 1000 times before they resonate? AH HA moment for me.

I guess I have "let it out" in my own way...

which wasn't/isn't enough.

It wasn't enough for me to move on, 

and it wasn't enough for certain people in my life to understand

how to be in my life if I was non-reactive.

To break the habit of not feeling and muscling through (pun intended) has to be a choice.  A choice you can only make once you truly understand what it means to be closed off.

A decision to constantly work to break a habitual pattern that YOU SUBCONSCIOUSLY THOUGHT was protected your heart and head for years.

Today, I know that where I need to grow.  

Let people in, let them know that I need them.

In just the way that I have been there for my friends, 

I know that they are all there for me, I just have to reach out.

It is not viewed as weak or needy but REAL & HUMAN.

I love being a tough cookie,

but now I know that the cookie can crumble

.....cause the crumbs taste just as good.

#TOUGHCOOKIE

Triangle Pose

Trikonasana

1. Start standing in Prasarita: legs 3 feet apart as wide as your wrists with arms extended; turn the right toes to the right wall and the left toes slightly inwards. Inhale and press the left hips out to the left as you slide both arms to the right parallel to the floor. 

2. Exhale and rotate only the arms, raising the left arm up and resting the right hand against the right leg, with the palms facing forward. 

3. Press into the feet, pull up the knee caps, keeping the legs strong. Reach the finger tips away from each other, bringing the arms into one straight line with the shoulders stacked on top of each other. Press the left hip forward and the right hip back. 

4. Breathe and hold for 3-6 breaths. 

5. To release: inhale and reach the raised hand up towards the ceiling as you press down into the feet using the whole body to lift back into Prasarita.

6. Repeat on the other side.

Triangle Pose

1. Strengthens the legs, knees, ankles, arms, and chest

2. Stretches and opens the hips, groins, hamstrings, and calves; shoulders, chest, and spine

3. Increases mental and physical equilibrium

4. Helps improve digestion

5. Reduces anxiety, stress, back pain and sciatica.

#namaste

Rest & Recharge

The best thing you can do for your body is listen.....
take a nap when you feel tired,
stretch instead of a heavy day at the gym,
and allow yourself a day OFF!
Decompress, lay like broccoli, just be happy in sloth mode.

You will feel so much better, and have so much more to offer when you are 100% vs stressed at 65%.
Take some time, then get back on it!

#recharge
#naptime
#happycamper

SHOULDERS!

NO, I AM NOT A SWIMMER.

YES, I HAVE BROAD SHOULDERS.

The shape your silhouette takes is based on your posture.

Your shoulders are a significant part of your posture.

They also play a huge role in how toned your arms look.

Listen, you can do bicep curls all day ladies, but if you want to look feminine and fit

WORK THOSE DELTS BABY!

What better way to smoke them shoulders, 

than by adding a plyometic movement that requires 

stabilization via your upper extremities?

Take this #NTC CARDIO PLANK 

and throw it into your workout on each shoulder set.....

LMK what you think

#TEAMSHOULDERS

Lead by Example

The best thing you can do for your friends, family, esp kids is to lead by example
most people learn in four ways; auditory, visual, tactile/kinesthetic, global, analytic.

Be careful what you say, what you do, emotions you inflict & how you teach.

We imply that the impressionable years are the first 7, BUT we continue to learn all throughout our lives.  To be a role model you must always be on point.  Be real, but we aware that those around you can & will pick up your habits if they admire who you are or what it is that you do.  

Let's build the next generation of strong empowered young people by being a positive force for them to see, hear, experience & learn from.

Auditory Learner

Remembers what they say and what others say very well. Remembers best through verbal repetition and by saying things aloud. Prefers to discuss ideas they do not immediately understand. Remembers verbal instructions well. Enjoys the opportunities to present dramatically, including the use of music. Finds it difficult to work quietly for long periods of time. Easily distracted by noise, but also easily distracted by silence. Verbally expresses interest and enthusiasm. Enjoys class and group discussions.

Visual Learner

Prefers to see words written down  When something is being described, the visual learner also prefers to have a picture to view. Prefers a time-line or some other similar diagram to remember historical events. Prefers written instructions rather than verbal instructions. Observes all the physical elements in a classroom. Carefully organizes their learning materials. Enjoys decorating their learning areas. Prefers photographs and illustrations with printed content. Remembers and understands through the use of diagrams, charts and maps. Appreciates presentations using OHP transparencies or handouts. Studies materials by reading notes and organizing it in outline form. Enjoys visual art activities.

Tactile / Kinesthetic Learner

Remembers what they DO very well. Remembers best through getting physically involved in whatever is being learned. Enjoys acting out a situation relevant to the study topic. Enjoys making and creating. Enjoys the opportunities to build and physically handle learning materials. Will take notes to keep busy but will not often use them. Enjoys using computers. Physically expresses interest and enthusiasm by getting active and excited. Has trouble staying still or in one place for a long time. Enjoys hands-on activities. Tends to want to fiddle with small objects while listening or working. Tends to want to eat snacks while studying.

Global Thinker

Tend to make decisions based on emotions and intuition. Prefer working in an informal, less structured, more flexible environment. Tend to be spontaneous and like spontenaiety. Enjoy doing several things at once. Learn best when information is presented with humour or emoiton, a short anecdote. Speak with many gestures. Tend to learn the general idea first, then look at the details. Can work well with distractions. Tend to take frequent breaks. Tend to need lessons which are interesting to them on a personal level. Discover well through group learning (small group techniques). Need written and tactile involvement. Respond well to pictures. Are said to have right-brain dominance (Roger Sperry).

Analytic Thinker

Tend toward the linear, step-wise processes of learning. Tend to see finite elements (details) of patterns rather than the whole; they are the tree seers rather than forest seers Tend to be more comfortable in a world of details and structured information.  Make decisions based on logic, facts and common sense. Like to work in an organized environment. Like to do one thing at a time. Learn best when information is presented sequentially (step-by-step). Speak with few gestures. Prefer quiet, well-lit, formal environmental design. Have a strong need to complete the task they are working on. Respond well to words and numbers. Need visual reinforcement. Tend to give directions and underline or highlight important information. Give details in their feedback. Are said to have left-brain dominance (Roger Sperry). MORE ON THIS INFO AT http://www.whatismylearningstyle.com/index.html

What makes you feel free?

What do you do for YOURSELF that makes you feel good?

Time just to yourself that allows you to be care free?

When can you get lost in what you are doing & the hours just fly by?

In order to be truly happy you need to find your happy place.

Whether it is going for a long run,

sitting on the grass reading a book,

meditation,

cooking for yourself,

taking a drive to nowhere,

or just sitting still.

You will get more out of that time then you will if you accomplish 1000 things a day.

Our bodies need to recharge, decompress & feel nurtured.

My CHUKA is ALWAYS in the moment and reminds me to play, laugh and see the world as my playground.  There is no better feeling than seeing her running freely on the beach or chasing birds.  I can almost she her smile!  LETS TRY TO FIND THAT INNER SMILE THROUGHOUT THE DAY!

What does your freeing time consist of?

#SALVATION

Foxy

Earn your progression;
Earn your confidence;
Beauty is a state of mind.
Anxiety, doubt, aggression, tension....it all disappears when you push yourself to the limits.
Show up and believe in yourself.
All you need is to stay on track for the first two weeks to get your brain working differently.  
Cravings change and your bod will get used to workout to the point where you will MISS IT if you don't get it in!

BE THE FOX
LOVE YOURSELF
TREAT YOUrSELF
MAKE YOURSELF PROUD

#foxylady
#strongisthenewskinny
#confidenceissexy

Exercise of the Week - Bob&Weave

Yes, this drill can be done with no weights at all 

in a boxer type movement.

Dumbbells can be added for a double punch at the top,

and a medicine ball can be added into the mix 

with a chest press/chest pass with a buddy.

It is even better if you have something to duck under....

dropping you hips slightly below your knees without tucking your tailbone will work the sweat spot

where your buns meet your hamstrings!

#HOTBUNS

Sparkle!

Why is that?

-accomplishment
-endorphines
-pride

Either way,  DAMN does it feel good after a sweat sesh. 
Sometimes getting there is the hard part.

Come join me at ALPHA VENICE! 
Jump on our 90 day challenge bandwagon
Beginning January 26th......Pfit 1500 Lincoln Blvd

-body fat assessment
-3 classes a week
-healhty meal/portion sized food delivery
-cardio commitment

Train in all planes

ROTATION; one of the six core moves of functional training.
The transverse plane is underused but, I feel the most necessary.
Our bodies are meant to move on all planes, in all directions.....so why aren't we training for life?

How many exercises do you do weekly that require rotation?
If just starting out it is best to BEGIN with movements that do not have added weight.

Think about it......incorporate it

#TRAINFORLIFE

ROLE MODELS INSPIRE

It isn't about how much ground you cover, but what you plant along the way.

My mission in 2015 is to be a better teacher.

High & Tight

GLUTES 

In order to build them, you must use them, in order to use them you must activate them. Here are some flute activation exercises that you can do to grow a "backpack booty".

This is my favorite one!

Place a ball between your hip & the wall.

Without your hands, roll the ball a couple inches up the wall 

and return to neutral to get those puppies firing.

The of course once they are awake....squat, lunge, deadlift & drop it like it's hot.

SQUATS: the difference between having a butt & having an ASS.

lets achieve our dreams together

I am so blessed to be able to do what I do.

There is something so special to be able to effect people in a positive way.

To have someone come to you for advise,

and truly be able to change their lives.

Be the inspiration for them to make better choices & feel confident in who they are.

Thank you for everyone that has let me into their lives.  I learn from you and our experiences together. There is so much more to see, do, to achieve & we can all do it together.

#BEOPEN

#askquestions

#LEARN

#network