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