Peak Life Wellness

I am dedicated to displaying helpful content to inspire and educate individuals who have a passion for exericse and improving their health by producing effective in home workouts training tips and wellbeing skill sets

Wellness and fitness coaching provides private training that focuses on all areas of fitness and wellness. I accommodate adults and youth, both men and women with or without prior experience Our programs are specifically designed differently for each client depending on their needs and goals. My training concepts can be applied both at home, or in a gym, or anywhere outdoors. I teach how to apply

Operating as usual

10/24/2021
09/14/2021

🔥Ways to Stay Motivated

✅Regularly review your goals and progress (create small realistic goals, make a goal chart for the year, break goals into categories)

✅ Accept accountability (be honest with yourself but also gentle. Don’t disapprove of yourself when you fail).

✅Keep the momentum up (once you get insight and accomplish something remember how you did it)

✅Find mentors – a mentor is someone who is experienced in the habit you want to change (nobody can motivate you. Once you are motivated and mentor simply just suggests, inspires and guides)
✅Surround yourself with positive people (find communities and groups and people who have what you are desiring or they are in the process. Socializing just to go do something for lack of self esteem is a dead end).

✅Use exercise as one of your daily goals to improve your mental health. ( find a hobby or skill that may inspire you to bring out ideas and feelings you didn’t know were even there). #wellness #wellbeing #beyourbestself

🔥Ways to Stay Motivated

✅Regularly review your goals and progress (create small realistic goals, make a goal chart for the year, break goals into categories)

✅ Accept accountability (be honest with yourself but also gentle. Don’t disapprove of yourself when you fail).

✅Keep the momentum up (once you get insight and accomplish something remember how you did it)

✅Find mentors – a mentor is someone who is experienced in the habit you want to change (nobody can motivate you. Once you are motivated and mentor simply just suggests, inspires and guides)
✅Surround yourself with positive people (find communities and groups and people who have what you are desiring or they are in the process. Socializing just to go do something for lack of self esteem is a dead end).

✅Use exercise as one of your daily goals to improve your mental health. ( find a hobby or skill that may inspire you to bring out ideas and feelings you didn’t know were even there). #wellness #wellbeing #beyourbestself

09/14/2021

🔥What are the excuses for lack of motivation for obtaining well-being. There ‘s no such thing as reasons to why you lack motivation, their merely excuses. If you like your story you keep telling yourself and sharing with everyone else maybe you wanna publish a book about it and stay stuck in your abyss.

8 FALSE THINGS that cause your lack of motivation (and what to do about them)

✅You don’t know what you want (people actually do know what they want when they become intuitive and stop identifying with their EGO).

✅You're not in control of your physiology (this is total bu****it, you are in total control of yourself including your physiology and life).

✅You've made “lack of motivation” part of your identity (identification of your past and present circumstances doesn’t define who you are. Your story is just an excuse to fool yourself)

✅You're not aiming high enough (you can’t aim at any goal if you don’t have a desire. You need to shift your mindset to one of a burning desire first before you can know what to do, where to go, etc)

✅You're overwhelmed (mental ma********on is a common practice among most people. Trying to take on more things is just asking for pain. Being busy is a belief that the ego makes in which the mind listens to. Being busy not mean good or productive necessarily.

✅You’re prone to procrastination (procrastination is an effect of someone who is fueled by low self esteem usually from depression). #motivation #lackmotivation #wellness

🔥What are the excuses for lack of motivation for obtaining well-being. There ‘s no such thing as reasons to why you lack motivation, their merely excuses. If you like your story you keep telling yourself and sharing with everyone else maybe you wanna publish a book about it and stay stuck in your abyss.

8 FALSE THINGS that cause your lack of motivation (and what to do about them)

✅You don’t know what you want (people actually do know what they want when they become intuitive and stop identifying with their EGO).

✅You're not in control of your physiology (this is total bu****it, you are in total control of yourself including your physiology and life).

✅You've made “lack of motivation” part of your identity (identification of your past and present circumstances doesn’t define who you are. Your story is just an excuse to fool yourself)

✅You're not aiming high enough (you can’t aim at any goal if you don’t have a desire. You need to shift your mindset to one of a burning desire first before you can know what to do, where to go, etc)

✅You're overwhelmed (mental ma********on is a common practice among most people. Trying to take on more things is just asking for pain. Being busy is a belief that the ego makes in which the mind listens to. Being busy not mean good or productive necessarily.

✅You’re prone to procrastination (procrastination is an effect of someone who is fueled by low self esteem usually from depression). #motivation #lackmotivation #wellness

6 Daily Rituals That I Use To Improve My Wellbeing And Health | Rich Alten 08/08/2021

6 Daily Rituals That I Use To Improve My Wellbeing And Health | Rich Alten

https://link.medium.com/wUOoNeqBxib

6 Daily Rituals That I Use To Improve My Wellbeing And Health | Rich Alten Holistic wellness is not just about eating well, or exercising well, it’s about LIVING well. Every day i engage in rituals which define how…

Why heart attack survivors need regular physical activity 05/05/2021

Why heart attack survivors need regular physical activity

https://amp.scmp.com/lifestyle/health-wellness/article/3132017/heart-attack-survivors-really-can-improve-their-life

Why heart attack survivors need regular physical activity Instead of taking it easy after a heart attack, researchers have found that working gradually towards 150 minutes or more of physical activity per week can help patients feel much better about their lives.

04/15/2021
How To Create A Workout Plan Customized To Your Goals w/ Rich Alten | Personalized Workout Plan 03/18/2021

How To Create A Workout Plan Customized To Your Goals w/ Rich Alten | Personalized Workout Plan

https://youtu.be/yD3BwfzTVZ4

How To Create A Workout Plan Customized To Your Goals w/ Rich Alten | Personalized Workout Plan 👉 Learn more at https://ketotimehacks.com/Welcome to another episode of The Real Keto Talk Podcast. Today, I am excited to interview Rich Alten, who is an M...

02/14/2021

YOUR BUSINESS is YOUR GIFT. It’s your opportunity to do more for others— in whatever area or industry you’re in. If you take the opportunity to obsess on meeting and surpassing the needs of your clients — if you’ll truly do more for them than anyone else in your industry, and more than anyone else expects — then you’ll not only succeed but you’ll make a DIFFERENCE. And you’ll build a brand! ❤️🤝

I:

🎯What are you really here to GIVE?
🎯What business are you REALLY in?
🎯How can we SERVE ONE ANOTHER at the highest level?

YOUR BUSINESS is YOUR GIFT. It’s your opportunity to do more for others— in whatever area or industry you’re in. If you take the opportunity to obsess on meeting and surpassing the needs of your clients — if you’ll truly do more for them than anyone else in your industry, and more than anyone else expects — then you’ll not only succeed but you’ll make a DIFFERENCE. And you’ll build a brand! ❤️🤝

I:

🎯What are you really here to GIVE?
🎯What business are you REALLY in?
🎯How can we SERVE ONE ANOTHER at the highest level?

02/03/2021

Peak Life Living

What Are The Signs Experienced When You Really Start Living Well?

 Life becomes more manageable
 You become more intuitive
 You feel more peaceful when you awaken
 Retain more daily energy naturally
 Accepting and Less worry
 Not influenced by others
 Become Self sufficient
 Be a doer vs stuck in trying to have
 Things happen with less effort
 Less learning vs just knowing
 Authentic expression
 Being guiding vs using force
 Live intentionally vs habitually
 Relinquishments of guilt
 Relinquishments of fear
 Seeing the purpose of life differently
 Feeling safe and secure
 Being gentle with yourself
 Using power vs force
 Letting go of ego

Peak Life Living

What Are The Signs Experienced When You Really Start Living Well?

 Life becomes more manageable
 You become more intuitive
 You feel more peaceful when you awaken
 Retain more daily energy naturally
 Accepting and Less worry
 Not influenced by others
 Become Self sufficient
 Be a doer vs stuck in trying to have
 Things happen with less effort
 Less learning vs just knowing
 Authentic expression
 Being guiding vs using force
 Live intentionally vs habitually
 Relinquishments of guilt
 Relinquishments of fear
 Seeing the purpose of life differently
 Feeling safe and secure
 Being gentle with yourself
 Using power vs force
 Letting go of ego

[01/15/21]   🔥The Difference Between Living Healthy Versus Facebook Fake Fitness🔥

01/07/2021

🔥PEAK WELLNESS LIVING🔥

🔥The Link Between Physical Pain, Illness, And Not Loving Yourself

✅Are you turning an emotional problem into a body problem?
✅Are you using you body in an unhealthy way?

If you think being FIT starts and ends with just having a seemingly FIT BODY, chances are this will only be temporary goal, chances are you extremely unhealthy in the rest of your life. You're lying to yourself. I've experienced many people who really thinkbeing physically fit or just having a body that you use to get self glorification from others is living healthy. It's not. Meanwhile, they may have an attractive looking body but they are in boat loads of mental and sometinmes physical pain. They may also suffer from unhealthy relationships, poverty, being prone to accidents, addictions, the list goes on.

✅How Your Body Is Hiding A Seething Emotion Inside Yourself

When there is something you're not allowing yourself to feel, admit, or acknowledge, it can become a form of energy that is stored in the body. This energy causes tense muscles, less blood flow to certain organs, and eventually, illness or pain.

This hidden process of stuffing down emotions into your body is also called "somaticizing." "Soma" means body in Latin. When you somaticize, you are transferring your emotional and mental state into your body, and it manifests as physical symptoms. Because you don't face and feel your emotions directly and consciously, your body starts to speak for you through symptoms.
Many people somaticize and they don't even know it.

It starts when an emotion arises in them that they don't want or are scared to experience fully. But instead of allowing themselves to feel those emotions, they'll ignore them.

✅Or they'll distract themselves with busywork, social media, or
TV.
✅Or deny that there's anything wrong.
✅Or "buck up" and tell themselves they're above all that.

And then, months or years later, they develop inexplicable backaches, headaches, weakness, fatigue, or even a chronic illness.
What about you?

🔥Are you not feeling 100% well lately? Do you sometimes get a tightness in your body somewhere, particularly around your neck, shoulders, or back...

✅Or suffer with headaches after particularly stressful times...
✅Or have general feelings of dis-ease that can't be explained medically?
✅If so, it's possible that there's some truth you're not facing or accepting about yourself.
In other words, your physical issues could be a sign there's something you don't love about yourself.

01/07/2021

Peak Life Wellness

01/06/2021

Peak Life Wellness

Static holds pulls at two different heights (below the knee and above the knee) for increasing the isoeccentric strength speed and speed strengths phase of your pulling Kinetic chain. 97lbs of bar weight 40lbs if chain 137lbs. 4 sets for doubles (2 reps). These two holding spots are most people fail in the dead lift. These
Special exercises also very helpful for Olympic weightlifting because it teaches lifters to create strength in the whole posterior chain in the first two pulls of their lifts. (Clean and jerk and sn**ch).
Since Olympic weightlifting is a speed strength sport and when finished with the lift they just drop the weights on the ground, however it would be very helpful for them if they practiced lowering the weight slow or holding it isometrically like the video shown here on the way down, they will develop more time under tension (which will increase their strength in the areas of the lift in each they have less leverage. #theconjugatemethod #RichAlten #www.altenmartialartsfitness.com#thedynamiceffortmethod

12/31/2020

#2021 #happynewyear2021 #visualize #createeveryday #masteryourmind #alliseeisme #beadoer #nothyself #abundance

▶️THINKING “there’s nothing you can say, have or do without thoughts first.”

▶️THOUGHTS “ are all thoughts feelings, beliefs and actions.”

▶️ The MIND “ the mind is the sum total where all thoughts, feelings, beliefs originate from. All it can do is create.”

▶️ Consciousness “is everything you have or don’t have in your life.”

▶️SUBCONSCIOUS “is the part of the mind we choose not to look at nor address in-which where ALL misery and joy come from.”

[12/31/20]   🔥TOTAL APPROACH TO BEING WELL AND FIT

🔥 EXERCISES THAT PROMOTE LOW BACK PAIN AND SPINAl IMBALANCES

🔥LOW BACK PROBLEMS plague much of society on a on a physical level. However back pain also can give us an inner message or spiritual message I have discovered over my 25 years of research.

🔥Even though I am doing this back exercise this is an advance movement for conditioned athletes and lifters for a specific purpose. The bar and bands make the movement look extra fancy but they too have a special purpose when it comes to developing 💪special strength💪

🔥special strength for sports is needed for athletes to aid in helping them add more power, speed, flexibility, timing, stability, endurance and reflexes specifically for their event/sport.

🔥bilateral exercises have very little realistic very over to the origin of human movement and most sports.

🔥bilateral movements only real advantage is developing maximal stationary strength. That’s it..

However the purpose of this is to Educate. Common back exercises such as this “Good Morning” and “straight legged deadlifts” will Create tremendous back and even glute strength there are long term negative side effects such as

✅Over developers spinal rectors
✅inefficient hip extension
✅pelvis tilts
✅tight hamstrings
✅compressed spine
✅limited rotation in the thoracic spine
✅and more

🔥if your going to do back exercises that promote only fjexion and extension and ZERO rotation you might consider doing 3 rotational exercises to 1 bilateral one to offset the stress the lumbar spine takes and maintain a strong back with functional movement and avoid long term pain.

[12/29/20]   A total Approach to Fitness - Peak Life Wellness

🔥train the chest and back muscles that tie into the core rotational structure in which connect to the hunted and hamstrings that are responsible for moving the body in any upright position that requires locomotion (walking, running, throwing, climbing, punching).

🔥These types of movements don’t have negative repercussions on the low back (lumbar, sacrum) and the pecs, shoulders, bicep tendon like traditional bilateral exercises (bent over rows, bench presses, back extensions). Stabilizing and unilateral integrity challenges the body’s nervous system to adapt to the Proprioception demands placed on the brain.

Official Page

ralten.wixsite.com/richaltenperformance

[12/29/20]   A Total Approach to Fitness

🔥train the chest and back muscles that tie into the core rotational structure in which connect to the hunted and hamstrings that are responsible for moving the body in any upright position that requires locomotion (walking, running, throwing, climbing, punching).

🔥These types of movements don’t have negative repercussions on the low back (lumbar, sacrum) and the pecs, shoulders, bicep tendon like traditional bilateral exercises (bent over rows, bench presses, back extensions). Stabilizing and unilateral integrity challenges the body’s nervous system to adapt to the Proprioception demands placed on the brain.

Official Page

ralten.wixsite.com/richaltenperformance

shape.com 12/08/2020

Jillian Michaels Says the "Logic" Behind CrossFit Training Doesn't Make Sense

https://www.shape.com/fitness/trends/jillian-michaels-crossfit-training-logic

🔥 I’ve expressed these same feelings about 10 years but with more specific detail 😂

My opinion

Yes CrossFit has many disadvantages and limitations And deter mental consequences. I’ve had close friends who were regularl CrossFit Participants who took the exercising seriously, that messed up their body’s badly in numerous of ways. The common injuries were always (shoulders, low back and knees)

🔥From a bio mechanics perspective every single exercise in CrossFit takes place on the Sagittal Plane which goes against the human organism’s primary functional cycle of motion.

Why?

👉 the body was solely designed for propelling itself through space using velocity’s coupled with what is known as the “gait cycle”. Basically movements such as running, jumping, throwing, climbing, crawling. This means multiple planes of motion, parabolic forces coupled with the primary bio mechanics are needed in order to accomplish this. And Crossfit being a stationary training regimen in which the body is always in a bi- lateral stance, moving up and down on the sagittal plane with the arms also moving up and down or front to back in the sagittal plane disconnects the primary systems that move the body which are known as the core systems. in other words, the body was meant to rotate in the trunk and connect the arms and legs to move also in a unilateral fashion, and CrossFit movements completely disconnect the core systems from the rest of the body. This explains why many cross bitters have lower back problems and knee problems. This has nothing to do with being strong or fit by the way.

🔥From a physiology perspective Crossfiters often  very prone to injury due to the fact that the workouts are always for a long length of duration. Another factor that factors into the injury occurrence is the over training of the muscular system in which CrossFitters are burning tons of calories while lacking adequate nutrition due to their popular Paleo diet in which they are starving their muscles of nutrients thus not allowing their bodies to adequately recover from previous training resumes. Don’t get me wrong I’m cross fitters not being in shape, I’ve known plenty who have very good aerobic endurance But it’s only within their type of workouts where they can control their own pace. I could share some stories from my own personal experience where I put crossfitters through one of my training resumes and let’s just say they crumpled quickly.

🔥Another factor to reoccurring injuries in CrossFitters who are inexperienced in general exercise movements, or.Don’t know how to properly move their bodies, or Who have muscular imbalances,  Who try to perform complex exercises such as Olympic lifts or muscle ups often find themselves sitting on the sidelines with a rehabilitating injury. Especially when they’re trying to muscle through the fatigue factor when they spent 10 minutes trying to clean and jerk 100 pounds as many reps as possible (amrap) and their form gets worse and worse with each rep. 

🔥 CrossFit Foundation perspective

CrossFit gyms have become very popular across the United States but have dwindled away in popularity. None of them have any system or plan of attack when it comes to doing training resumes other than the specific exercise selection and how many reps, or how many minutes. This is like building a house with no blueprint. Instead of breaking the ground laying out the concrete, etc. they just start by taking wood and nailing it together and they don’t even realize where that piece is going to fit in to the overall strategy.

🔥Olympic lifting is a Sport within itself

Olympic lifting is a very technical skill set in which the best Olympic lifters started when they were just babies and trained by real coaches who live in breathe Olympic weightlifting Solely. They exercise in Olympic lifting require a lot of flexibility in the knees and hips and levator scapula and shoulders.

Olympic lifting is first and foremost a speed strength sport it requires optimal timing both mentally and physically for an athlete to sn**ch weight off the ground and rock underneath it as if the bar travels over head. One slightest mistake and you will find yourself in a serious problem or even paralyzed if you have an accident when that bar falls on top of your head.

I’ve seen CrossFitters who can’t even squat or deadlift their own body weight, yeah but they are trying to clean and jerk or sn**ch 80 to 90% of their body weight. That is just absolutely ridiculous. I remember When I used to get questions from some CrossFit or’s who were friends of mine and they would ask me “how come I’m not getting any stronger in my Olympic lifts?” I simple answer often was “you guys don’t understand the Science of strength and efficient programming.” 

shape.com "To me, Crossfit is exercising, but it's not about having a plan."

About Rich Alten

Check us out https://ralten.wixsite.com/richaltenperformance



An innovative Life Wellness Personal Coaching Service. We provide results every day because life is happening everyday! Our programs are specifically designed differently for each client depending on their needs and goals. Life wellness coaching covers many areas of all human living. The mental approach is just as inportant as the phsyical actions in which you undertake to experience a happier, more free flowing and peaceful life.

Our programs are designed to transfer the highest knowledge and quickest results possible

Our programs focus on defining clients specific goals, identifying problem areas and creating an effective intentions to tackle these areas. We tailor all areas of training only by private sessions.

In a non-intimidating atmosphere we can help you increase your self confidence, identify life problem areas, activate better daily mental focus, improve body composition and increase daily energy balance.

Whether your an athlete or just someone who is seeking to improve their Physical health or mental wellness we provide a compassionate service.

Videos (show all)

Quadrcieps, hamstring  muscular tension balnace
Preworkout spine alignment
Shoulder and Scapula Reset
Preworkout shoulder adjustment
Spine preworkout assessment
Every client gets a full body alignment first
Training Pecs for Freer Total Body Movemwnt
Eccentric Phase Stability
Controlled Medicine Ball Slams
Core stability Endurnace Strength

Location

Address


Phoenix, AZ
85027

General information

By appointment only. Programs are offered in private and semi private classes to minimize distractions and to allow quicker learning progression. All Instruction includes a written class description of what criteria we'll be covering before each session, and students are required to purchase there own training gear. Classes run about 1 hour depending on the information covered that session. Clients should wear any comfortable clothing Each client will be provided a monthly personal training log that will be filled out during each class to evaluate progress, which they can take home and review. Fluctuating training packages available to accommodate all your finanical needs. Programs available include: Specific Self-Defense for women Specific Self-Defense for Men Specific Self-Defense for Youth Mixed Martial Arts Boxing -Tradtional, Non-traditional Kickboxing- Tradtional, Non-traditional Grappling - Sport, Self-defense variations Weapons Safety Strength training Sport Specific Performance Training Flexibility coaching Cardiovascular training Nutrition guidance Corrective exercise Please call (602) 708-9906 or email [email protected] for more information and pricing . thank you for choosing Rich Alten's Martial Arts & Performance.
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