Ali MBS Quick HIIT (High Intensity Interval Training) workout 2

Hey friends! I want to share another quick HIIT workout with you.
This is one that works the entire body and also gets your heart rate up quickly.

Couple tips:
*Try to get a good 25 min workout in at least 3 times weekly.
*Drink plenty of water daily and during workout to hydrate
*Make sure to stretch a little before the workout and definitely afterwards to circulate the blood and extend the muscles so they are more flexible yet strong.

3 sets minimum ( complete each set in 10 mins or less)
**note - weights are not required. should you choose weights get 10-20lbs to allow for more reps (toning), control and proper form.

Start: (add 30 sec power jumping jacks between each exercise.

*10-15 full body pushups (tips - do at least 1-2 full body before going to modified if you can.  This will strengthen the body and you can increase by 1 or 2 with each workout)

*20 - Squat Kicks (10 each leg)

*16 - Alt Plank (great with 1 -10lb weight)

*10 - Burpees ( explode on the jump)

20 - Mountain Climbers

Take a 2-3 min break and start again...

Tell me what you think...

~Ali MBS®

*remember intensity and results are based on how hard you push yourself.  So no cheating GO HARD!!

Eat clean to stay lean 6/26/15 Lunch

Eat clean to stay lean and internally healthy...

It's easy....
Wild caught salmon (in USA incl processing and packaging)
-cook on grill or skillet with no oil just add crushed peppercorn and Celtic salt (if you must use oil. Use a high heat content & healthy oil like coconut oil)

organic mixed cherry tomatos &
carrots
(sprinkled with Hemp oil)

that's it!!!

~Ali®

Treasure Where You Release Your Energy....

Hey friends..

"Remember the energy we give things... is our energy..we can not get it back..
While it is important to speak out and bring awareness to things we are passionate about, remember everything does NOT deserve our attention, response or energy....choose were you give your energy....wisely "~Ali®


Alis Eggplant Pizza

Want Pizza you wont regret eating?
Sometimes I just want pizza and tonight was no different.. I was thinking about running out to pick something up, but came back to 'but what'???
What can I eat that won't make me feel like crap later. What do I have in the fridge?  Hmmmh veggies and Ezekiel tortillas and Pomi sauce... I can make pizza
Try this recipe:

My homeade Eggplant pizza
Ezekiel sprouted tortilla,
Your choice of veggies (this is what i had on hand)
peppers,
green onion,
red onion,
garlic,
eggplant (baked with coconut oil and Celtic salt and peppercorn)
Tomato based sauce (pomi tomato, coconut sugar, peppercorn, Celtic salt, garlic, Serrano pepper)
& sharp raw cheddar cheese

Pre bake eggplant in oven at °375 for 15mins

Top Ezekiel tortilla with tomato based sauce and raw veggies and place in oven on rack for 10 mins

Put eggplant slices on top for another 5 mins

Add cheese and tomato's last for 5 more mins

Remove from oven, let cool and slice.

DELISH!!!
Give it a try and let me know what you think

~Ali MBS®

Green(s) with Envy.... 5/20/15 by Ali

Every Day we are bombarded with TONS of buzz about eating clean, what's healthy, what isn't, what has better benefits, what color is it and how much should you eat.

Keep in mind there is NO ONE answer that trumps another, but there are some metrics you can use to determine what is best for you, your lifestyle, eating habits, physical habits and what's in season etc...

I will come back to that last point often, because it is so important to eat based on what's in season.  Reason being, is you have a better chance of eating locally grown foods when you eat what is in season. This has a trickle affect because eating as local as possible lessens the risk of getting produce that is harvested too soon (meaning less nutrients) and eating locally gives you a bit more control over knowing where your produce comes from and how it is grown.

Now back to the Greens...
So which greens are better?  We will focus mainly on leafy greens and not all Green vegetables (ie. broccoli, cucumbers, celery) this time.
Why are greens important?  The most basic reason is they boost weight loss and are full of fiber, vitamins and minerals.

If you ask around, most people think of Kale or Spinach as top contenders with the highest nutritional value and that may be because that is what we see most often in our local grocers.  But are those really the most nutritional greens you can eat???
As you can probably guess there have been a plethora of different studies performed by different organizations with all the statistics shared so I did a lot of reading and searching and pulled some great nutrition metrics from http://www.eatthis.com/10-superfoods-healthier-than-kale.

....and I am sure you would not guess which leafy green ranked 100 out of 100 on the nutritional value scale....
That's right, it is Watercress. Watercress is indigenous to Europe and Asia, but is also grown in the states now.
Watercress is a leafy green with a mild peppery flavor and goes great on sandwiches, salads including fruit salads or by itself as a snack.
It is know to be an anti-aging food and contains more than 4X the beta carotene as apples and is high in magneseum, folic acid, iron & calcium.  Now that is news you can use!!!

What about Chinese Cabbage (Napa Cabbage or Bok Choy)) with a score of 91.99.  Chinese cabbage is known to be high in Calcium & Iron and know to decrease the inflammation know to promote heart disease.

Chard comes in at #3 on the list!  There are different kinds of Chard and ALL are wonderful. If you get a chance try the multi colored chard.  I think you will enjoy it.  Chard scored a 89.27 on the nutritional chart, not too far behind Chinese Cabbage. Chard is great raw in salads or sauteed. Chard has 13 polyphenol antioxidants and contains an anti- inflammatory and has been classified as a possible defense against diabetes. 

Further done on the list are Spinach at #5 with a nutritional content of 86.43, Romaine Lettuce pulls in at #9 with a score of 63.99 and 
collard greens comes in at #10 with a score of 62.49.  Now Collard, Mustard and Turnip greens are known for the southern cooking flair, so be careful with preparation.  Any vegetable that is cooked over 5-10 mins looses it's nutritional value.  Best way to eat these greens and maintain the nutritional conent is to steam them.

I did not forget our Kale lovers, as I am one myself!  Kale came in at #47 with a score of 49.07.  This does not mean Kale is not a great choice, it merely shows there are a number of other choices you can explore to expand your palate, and possibly get the same, if not more nutritional punch from.

Why not give them all a try.

Remember This!
Try to eat what is in season in your region, Eat as Local as possible, Eat rich colors and remember veggies should cover the largest portion of your plate when eating.

~Ali MBS®
#Be Animately Existent


                                                                

Ali's Simple (Braised) Lamb salad

Braised Lamb

4 oz of leg of boneless lamb
Pinch of Crushed peppercorn and Celtic salt
Pour 1/4 cup of Ali's tomato sauce on top (makes 32 oz)
      Box of Pomi natural tomato's
      Celtic salt
      3 chopped Garlic cloved
      Oregano
      Basil
      Bay leaves
      Crushed peppercorn
      Coconut, raw or brown rice syrup
Wrap loosely in aluminum foil
Place in oven preheated to 330°
Cook for 15-20 mins (4 oz)

Place a bed of mixed greens( kale, spinach, arugala etc..). On plate
1 pear chopped
Place braised lamb on top and pour some of liquid stock on lambe and salad
Top with 1/4 cup Ali's salsa
         Tomatoes
         Tomatillos
         Red onion
         Garlic
         Serrano pepper
         Cilantro
         Lime freshly squeezed
Add dried blueberries, flax seed and chopped coconut meat on top

Enjoy!!
~Ali

Ali Fit MBS - HIIT workout 1

Todays Quick cardio/strength workout to be held at AliFit-MBS headquarters... 

Get in a short but affective HIIT style workout 3+ times each week.

This can be added to other workouts like cardio, running, spin etc...

Here we go: 

-Shaun T's Burpee shoulder press row 45 sec (w/10lb weights) 

-Barbell deadlifts, 

front squat W/front kick), 

-back lunge -15 each (w/ 25lb weight) 

-Jump rope 1 min 

-10 Full body pushups (reg, alt and tricep- different one each set and repeat) 

REPEAT (6 sets or more)  

 

Let's Eat Local!!!!

Do you know where your produce comes from?  OR how long it has been in transit before it made it to your grocer and then to your table?
These are some important questions to ask...

Why buy & eat Local?
It is becoming increasingly difficult to trace produce to the growers now a days.
We do know the life cycle of non GMO'd fruits and vegetables can be defined by how long it takes to rot.  Depending on the type of fruit or vegetable we typically can tell when we have GMO or NON- GM, but that is for another topic.
What's important is knowing the basic life cycle of what you consume because this helps you determine where it came from or even how long it traveled to get to you.

• We want FRESH food, RIGHT! and not only fresh, but fruits and vegetables that are harvested at the proper time and not before they reach maturity.  If they are harvested before they reach maturity you run the risk of missing ALL the wonderful nutrients and isn't that the whole purpose for eating healthy to begin with?
• Get to know your local Farmers
• Volunteer during planting and harvesting on the farms
• learn proper cultivation
• what pairs well with each other
• you get to eat what you grow
• Learn what to Grow and When to grow it
• Find out from the locals what is in season and what grows best in your area

Where can you go to eat some Local Grown produce in the Dallas Area?

(here are a few I personally recommend)

• Farmers Markets ( Growers only is typically what I prefer)
• White Rock Local Market (3 locations)
• visit - http://www.goodlocalmarket.org for locations and times
• Four Seasons Market (2 locations)
• visit - http://www.fourseasonsmarkets.com/ for locations and times
• Edens Organic Garden
• visit - http://www.edensorganicfarm.com/ for location and times
• Local Stores around Dallas that sell Local Farmers produce
• Cotton's Produce Market
• 4200 Bdwy Blvd, Garland, TX
• HerbMart 
• http://www.herbmarttx.com/
• Green Grocer Dallas
• http://www.greengrocerdallas.com/
• Central Market
• http://www.centralmarket.com/
• WinCo Foods
• http://wincofoods.com/
• Sprouts
• https://www.sprouts.com/
• Other local grocers ( check for signs in the produce isle.  they typically state if it is organic and grown locally)

Also when you go out to eat in Dallas check out http://www.eatwellguide.org/ for restaurants that buy produce from local farmers.

I hope you enjoyed these tips and try some local markets close to you.

Let me know where you go and if you'd refer them to others.

#GrowEatLive

~Ali

AliMBS

Be Animately Existent

It's More Than Just H2O!! 4/8/15 by Ali

Why is it so important about water??
4 Simple Reasons...

• Increases your energy - dehydration causes fatigue.  Fatigue can then lead to a lack of concentration.  The more water you consume the better your concentration and thinking.
• Healthy Skin - water hydrates your skin and helps decrease the occurrences of blemishes and wrinkles because it flushes toxins from your system.  We all want clear, bright, healthy skin and drinking water is an easy way to attain that.
• Weight Loss - Water increases your metabolism which allows you to burn more fat.  There are no calories in water so even more reason to drink more water....
• ADD in some citrus like lemon, lime or orange slices for added flavor and a natural sweet and tangy.  Citrus is a great internal body cleanser as well.  Just put some pure water in a carafe or jug of some sort, add in the citrus slices and sit it in the window sill. It makes pretty art as well :)
• We Just Need it- Water helps nutrients and oxygen travel through our body to our cells.  It helps regulate our body temperature and our kidneys NEED water.

You can't go wrong drinking water every day.  

Start with a glass first thing every morning to awaken your cells, skin, blood vessels etc...

Try to drink 1/2 your body weight in water daily and I am certain you will feel different.  You will naturally detoxify as well and that is GOLDEN My Friends!

#AliMBS

#BeAnimatelyExistent

Importance of Sleep - 4/15/15 by Ali

Do we really need sleep?  I think we can answer that question with a resounding YES!!!!
Why though, our brains don't stop working while we sleep.  It keeps churning away and actually some studies say there a healthy among of brain activity during sleep.

Let's talk about what sleep is..
Sleep is described as time when our bodies slow down and we are in a subconscious state.
There are 2 components of sleep and those are REM and NON- REM sleep.

REM stands for Rapid Eye Movement.

Non- Rem sleep has 4 stages

• Light Sleep - our bodies are winding down, we can easily be awakened in this state
• True Sleep - this is when our breathing slows down and is know to be the longest phase of our sleep cycle.  This normally kicks in 20 mins after we enter light sleep.
• Deep Sleep- when our body is functioning at its slowest.  

REM sleep occurs about 3-5 times during Non-REM sleep.  It tends to start somewhere between 70-90 minutes after falling asleep.
Most of our dreams happen in this stage.  our muscles are more awakened in this phase.  During the rest cycle our bodies are paralyzed so to speak and this is said to be natures way of keeping us from acting out our dreams.  This is the phase where sleepwalkers will walk or possibly even talk.

Those are the basics of sleep, now how does it benefit us??

Improves memory, Increase brain development which help maintain normal levels of cognitive skills like speech and innovative thinking, body repairs itself during sleep, sharpens attention, affects quality of life, helps with weight loss, lowers stress levels which decrease blood pressure, normalizes mood, spurs creativity, improves overall physical performance and curbs inflammation which potentially can cause heart disease, stroke, diabetes, arthritis,and blood levels.
Now if those arent good enough reasons to ensure you are getting the sleep you need, then I don't know what is :)

The amount of sleep each person needs varies.  I think you gauge it based on how you feel.  You should be able to tell the difference when you oversleep versus not getting enough sleep.  If you have any sleep issues related to health consult a physician.

GET YOUR SLEEP My Friends!!
AliMBS
Be Animately Existent

Physical Activity...You Gotta Have It!! - 4/21/15 by Ali

We get up everyday, Breath fresh air and go about our daily routine or finish tasks on our list.......
Do me a favor and check to see if physical activity is on your list.... (I'll wait) ..... .(whistling).... :)

Do you know why I am waiting... because it is important!  Yes, regular physical activity is crucial to our quality of life and here's why...

1. Weight Loss - Physical activity helps burn calories which can aid in weight loss or actively managing weigh gain.  The more you increase your heart rate the more calories you will burn.  Effective activity is important. GEt that HEART rate up HIGH!!!!

2. Improves Your Mood - Physical activity stimulates brain chemicals leaving you feeling happier and more relaxed.  Now who does not want that??
This is the way to be more effective with our "NO Negativity" challenge :)  When you are physically active and you are feeling good and possibly losing weight or maintaining a healthy body a crazy thing happens usually....your confidence levels increase and you typically feel a boost of your self esteem!!!
Now that is awesome

3. Decrease occurrence of negative health conditions - Physical activity keeps your blood flowing which decreases cardiovascular disease.  It boosts good cholesterol levels and decreases unhealthy triglycerides.  Triglycerides is a type of fat found in the blood. Our body takes any unused calories and converts them to triglycerides. Too high of a level of triglycerides increases risk for heart disease.  Other common conditions that are decreased by regular physical activity are high blood pressure, stroke, type 2 diabetes, depression and arthritis to name a few.

4.Energy Booster - Ever struggle with not having enough energy? Well regular physical activity delivers oxygen and nutrients to our tissue to improve our cardiovascular system. This in turn improves muscle strength and endurance.  GOOD HEART, GOOD LUNGS....more ENERGY!!!

5. Who wants to sleep better? - Get some regular exercise in  and watch your sleep patterns regulate.  Note - try not to exercise too close to bedtime.  This could have an adverse effect on the body and awaken you like caffeine.

6. Spark up your SEX Life -  Physical activity boosts energy and increases endorphins and can enhance arousal for women and decrease ED (erectile dysfuntion) in men. You've got your confidence so spark it up!!

Having a hard time getting some sort of physical activity in??
Well let me assure you it is not necessary to work our for hours. Actually studies have shown working out too long can have an advers affect on your body.  Typically a good 25-30 mins is sufficient 3-4 times weekly.  Everyone is different so you can monitor your body reaction and consult a physician if you are concerned or starting a new workout.

What can you do that is easy??? (won't even need a gym membership)

• Go for a walk- Not just a walk where you are talking the entire time... Go for a BRISK walk. Use your arms to push you and get that heart rate soaring! you should be breathing harder and find it hard to hold a conversation. Remember you can chat during your cool down and afterwards over your protein smoothie. :)
• Jump rope - Simple but effective.  Good for arms, legs, heart rate etc.... (find an inexpensive one at a local sporting good store like Academy or retail store like Target, Walmart etc...)
• Jumping Jacks - These have same affect as Jumping rope.  If you can't jump due to knee injuries do a modified jack with a knee lift instead.  Just as effective.
• Push-ups - Do you want to get your heart rate up and build strength?  Do you dream of having those arms you see on tv or in magazines and wonder how do they look like that?  Well an easy way is push-ups.  Our own body weight is a terrific workout machine without needing a gym.
• Take the stairs instead of the escalator or elevator into the office or store.
• Park your car further from the entrance and take that brisk walk
• Run/Jog- Go for a run if you are inclined to.  Make sure to push yourself at the end with a nice sprint.
• Do Sprints - find a track or an open paved area and do 50+meter sprints at least 8 times.  Making sure to run through the end.  Sprints are an awesome way to get a good workout in and effectively work every part of your body.
• Biking - If you have a bike, dust it off.  Pump up those tires, adjust the seat and have at it.  Try a spin class if you have a gym membership.  
• Hiking or other outdoor activities - Speed up that hike, challenge yourself! Get that blood pumping! If you are anything like me, you love to be outdoors and in the element.  Natural air is an amazing detoxifier.  But we'll hit on that in another blog:)
• Household chores - Spruce up those household chores. Add some squats and lunges when you are moping or sweeping.  Do some calf raises when you dust or vacuum. Do leg lifts while doing dishes or cooking dinner.  

There are so many ways to get some physical activity in... Now you just have to do it :)

Auf Geht's!!! No stop! let's do it becuase we love ourselves enough to :)

AliMBS
Be Animately Existent