BAKING is good for the SOUL

BANANAS

An ingredient I always have on hand.
Most of the issues with GLUTEN FREE BAKING is texture.
Moisture plays a HUGE role in the satisfying experience of a sweet treat.
Emulsifiers are ingredients that preserve gooeyness. 
Commonly this comes from liquids or fats....
BUT WHO NEEDS EM when you have natural organic ingredients?
In the case of ALPHA SWEETS, we use bananas, non dairy butter, apple sauce, avocados & LOVE.

The brilliance of the banana when baking is that you can decide if you want to taste it or not.
I have used bananas strictly for the spongy delightfulness and the other flavors were more apparent, predominately for VEGAN baked goods.
Though bananas are high in carbs they are not adding to the FAT content of the treat,
making the scale and the tummy happy when all is said and done.

BANANAS are great when fresh with breakfast, or a grab & go snack
but when uber ripe.....is when they are idea to bake with!
You can freeze them and throw them into your smoothies or you can be patient for the most gratifying banana bread ever...if you take the time to make if using my recipe in
#ALPHA SWEETS CHEAT DAY TREATS!
Get your copy TODAY on AMAZON.COM

Tonight, I am spending my time in the kitchen making BANANA BREAD

I wanted to cut down the maple syrup and use avocado 

vs my non dairy butter......EPIC

3 bananas

2 eggs

.5 cup maple syrup

1.5 tbsp rice milk

1 avocado

1.5 cups oat flour

.5 cup rice flour

1.5 tsp powder

.5 tsp soda

.5 tsp salt

Bake in a greased pan at 350 for 60 minutes

......your life will be changed!

#glutenfree

#dairyfree

#alphasweets

#happycamper

What causes muscles soreness?

1. SORENESS DOESNT EQUAL HARD WORK.

   
   

   

   
   

   When my clients are in optimal shape, the soreness post workout tends to subside....endurance is always worked but that old school, "I'm in pain after a hard day at the gym" is not there.  

   The way I explain it is not as a plateau, but as being well conditioned....which I think is what we are all going for.  

   
   

   
   

   The most popular theory is that muscle soreness is caused by “microtrauma”, which forms microscopic tears in muscle fibers. And from what I have read if you were to only lift wight concentrically vs using both the concentric and eccentric phases, there would be no soreness......interesting. The muscles tears during the resistance and then it takes 48 hours to rep are and become stronger. 
   

   

   
   

   
   

   Lactic acid is a normal byproduct of muscle metabolism, but it can irritate muscles and cause discomfort and soreness. Muscle soreness associated with exercise is known as delayed onset muscle soreness or DOMS.

   
   

   After a your muscles get sore, they rapidly adapt to reduce further damage from the same exercises, which is called the “repeated-bout” effect. Not only is soreness reduced the next time you complete the same exercise, but any swelling, reduced strength, or reduced range of motion has a much faster recovery.
   

   
   

   
   

   Having read this you now understand that repeating movements with the same weight or resistance and the same number or reps will keep you from getting sore.  That also sounds like it will keep you from growing or getting stronger.  The question is now.....how or when do you know to stop increasing weight or exercise reps.  The trainer's job is to keep your body guessing...what are your goals? 
   
   My clients are not body builders, we are not going for size, but what we are going for is function, muscle endurance & stamina.  I want each person I am with, to feel healthy, strong and mobile.  If you are super sore are you mobile? Are you able to perform things in your life with ease?  I am training you to build strength, flexibility and mobility to have longevity in your muscles, joints & full productivity of your organs. I use movements that challenge your stability to work on your nervous system response as well as teaching your muslces to fire in the proper movement patters.  THEN we can take you to the next level.  There is a method to my madness, but No, I AM NOT TRYING TO MAKE ANYONE SUPER SORE OR THROW UP.  
   We want to be well rounded *athletes.
   
   

   LACK OF GLUTE ACTIVATION IS A HUGE CAUSE FOR INJURY.....SO GET YOUR JANE FONDA ON!

   
   -Train with movements that help your body adapt to what life throws at you, why does "training" need to be about a number? How much we can lift? How much weight we can lose? Why cannot it be about health of body mind and spirit. Take yourself to the edge and move on.  Incorporate that same muslce in different ways, at different tempos and with different requested outcomes. Keep you body guessing, but prepare yourself for anything.
   
   #TRAINSMART
   
   
   

   
   

   
   

INSPIRED BY>>>>

My clients inspire me to know more, learn more and train harder.

I had a room full of girls in my 7am HIIT class this am,

and I took a step back in amazement.

These ladies are stronger and have more endurance than any guy that has come through those doors.

I want to teach & inspire.

The teachers that I had to look up to have set the bar for me.

All I can hope for is to leave as strong of an impression as they.

Each day is better than the last.

You know more & have more experience.

You have grown.

You have changed.

Because each day, each experience is shaping you.

Be inspired to inspire!

PUSH YOURSELF>

Take a look around....inspiration is EVERYWHERE.

Camaraderie

NIKE TRAINING CLUB is based on team work,

on supporting each other,

on teaching/learning from each other,

& on ENERGY & EXCITEMENT!

NTC has brought me back to the feeling of belonging to a TEAM.

Whether it be no the soccer field or with my competitive dance company,

I have missed that feeling.

It is so incredible to be able to share a space, an experience and the joy that 

NIKE brings to so many people with these FREE workouts all over the world.

Not only dooes NIKE deliver great product,

they change lives.

WE educate people via EKINS about product & TRAINERS about trainings, running and empowerment.

I am thankful to be a part of the NIKE FAMILY

and love working with each and every person that I come across in any city, 

at any event.

Our people show up ready to rock and work their butts off!

CHEERS TO MANY MORE YEARS OF TEAM SPIRIT and 

as my fellow Master Trainer Flor Beckman likes to say,

CAMARADERIE.

DO what you love, LOVE what you do.

Happiness is in the moments when you get lost & time flies by.

In those moments when you are being completely and utterly your authentic self.

Dance has always been a part of my being, 

and now as a fitness professional I don't always make time for it.

This picture represents many things for me.

love of movement

spirit

emotion

growth

achievement

integrity

& 

gratitude

I can close my eyes and wish that I can have more of these moments,

feeling as though I can heal myself though movement;

express myself through dance;

arrive at a place that marks a conclusion.

In those minutes of fluid movement,

I can release aggression, anxiety, passion & love.

There haven't been many ways that I have allowed myself to do that other than to music.

The space at 35 Market was a dream come true for me.

It is the first of many stepping stones on my journey.

In this space, I was able to grow painfully & joyfully

I formed amazing relationships with many many incredible people,

and I spent plenty of time to myself.

But of all things to come from this picture 

FREEDOM 

is of the most importance.

Do what makes you feel free....

Whether it is on your own,

or in your relationships.

-Beautiful growth will come of authenticity and integrity.

Pull yourself back into those moments.

Make time for them,

and cherish them.

They last physically for a brief period of time,

but the benefits last a lifetime.

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