Start of the New Year Basic Body/Health Tips!

Welcome to 2016!!!

the start of a new beginning for some and continuation for others.

Wherever you are at, keep moving forward.  Take one step at a time.

Worry less about annual Resolutions and create Lifestyle changes...

So why not start off with some basic tips to get you going in the New Year....

**Remember Weight Loss is 80% Diet (meaning what you consume and when you consume it; NOT to be mistaken for a diet plan specifically) and 20% exercise

1. Eat Well, Eat Lean, Eat Often
• Eat USEful calories - care about what you are eating - READ Labels
• if you can not pronounce it, meaning it sounds like a synthetic try to understand what it is prior to consuming.
• if you shop along the perimeter of the store you can avoid alot of the processes/boxed/packaged foods that contain many of the synthetic ingredients in them.
• consume 5-6 meals per day consisting of 4oz portions for ladies and 6-8oz for guys (all these can vary based on body type and health, please consult your own physician or nutritionist)
• Your body will adjust to eating often
• RAW is in!! (* note some water grown vegetables ie. Water lettuce require at least steaming to cook off any parasites that naturally live on the leaves. Read or consult seller or gardener)
• if you cook vegetables try to limit cooking time to less than 5 minutes u (with exception to some potatoes and other harder gourd vegetables)
• Meat consumption tips
• I suggest to go for lean cuts of meat or fish
• I am partial to Lamb, Wild Caught Salmon from and processed in US, turkey. 
• I will occasionally have organic, hormone free chicken
• I personally stay away from Talapia
• Tip for ground meat for burgers, meatloaf, meatballs etc..
• I sugeest purchasing meet cuts and grinding them when you are ready for any recipe calling for ground meat.
• that way you know that the entire thing is meat and you pick the cut of meat for grinding.
2. Drink Water
• Drink half your body weight in ounces daily
• drink Before Each meal and after; before bed and when you wake up.
3. Food portion control is major... as a rule of thumb if you eat your meals with multiple food groups in one sitting. make sure your Vegetables (lightly cooked or raw) consume the largest are of your plate.
4. Be Heart Healthy
• this means exercise your heart. When you do exercise make sure to get in cardio building work.
• IE. HIIT (High Intensity Interval Training
• These workouts keep your heart rate high, build muscle and continue to burn calories/fat long after your workout. The muscle you build will naturally burn calories longer than fat.
• So DONT be afraid to tone and it looks SEXY :)
• check out some of my posted workouts on this blog  www.alimbsplus.blogspot.com
5. Donate those clothes do not fit any longer
• This eliminates the cushion that you can gain weight back because those clothes will be gone. And if you are anything like me, you refuse to go buy larger clothes.

Be sure to enjoy the transition!

This is your Body

This is your Life

Make it the best you can!!

~Ali

Body Vista! Regrow Veggies & fruits from Scraps!!

Did you know you can regrow fruits & veggies from scraps & seeds???

First, let me suggest purchasing heirloom, pesticide free veggies to regrow.. They may be a tad bit more expensive.  If you are looking for non-GMO veggies, that is the way to go.

This list was interesting to me.  Most of us eat most everything on this list or have at one point or another.  If you are health conscious this is great.

Not only are you getting good food you can trust, cuts down on expense of purchasing these items at your local farmers markets and organic based stores.  You also practice pre-planning which I believe is the one main reason it is hard for some to stick to clean eating etc...

Here are a few that are easy to grow and how you grow them.

*Lettuce/Bak choy - I am a fan of dark green leafy greens so cut the base off, put the leaves in water and sunlight for 3 to 4 days and you should start to see the roots shoot out after that go ahead and put them in gardening soil.

*Bean sprouts - Yes, any kind of bean you like.  I love adzuki and anasari, black, garbanzo etc.... Take your favorite dried beans, soak beans in water overnight then put them in a jar covered with cheese cloth so that they can breathe.  Rince beans in the morning and do this over and over daily until you see the sprouts grow and from there you can pull off the sprouts based on whatever desired length you want.

*Lemongrass- Isn't Lemongrass one of the vegetables that is always so hard to find in the store? Well buy it once and regrow yourself.  Place the base shoots in a bowl with water, place in the sunlight. After about one week you to start seeing the roots grow and then you can plant that in garden soil.

*Avocados -This one is a super food so it would be great if you could grow them yourself, right? Note- these take a little bit longer so you're going to want to prepare for this process. It takes about 6 weeks for sprouting to begin. So this one requires patience.  You take the seed and suspend the seed over water and allow half of the seed to sit in the water and as that begins to sprout then you take that and plant that into garden soil.

*Potatoes - What kind of potatoes do you like? I love a Black/purple or red potato and then the sweet potato of course. (note sweet potatoes are slightly different because they do not have eyes so to speak. )  For all potatoes with exception of Sweet potatoes, take peelings with the eyes and allow those to dry and then place those into the soil with the eyes facing up. 

(who would have thought it was that easy to grow potatoes)

*Onions/ garlic - Plant the garlic and end of onions directly in garden soil.  This goes for green onions too.  Take the bulb and replant.  Cut off stalks as they grow. Takes 1 week to start seeing shuts.

*Peppers - Take the seeds from the peppers; left those dry and then plant the seeds in garden soil. Keep them in sunlight. Peppers grow pretty easily.  I love all kinds of peppers.  I would keep hot separate from mild when planting seeds to avoid mixing.  ALTHOUGH, that would be a cool experiment... Create your own variation buy mixing the seeds in one area and see what you grow.

*Tomatoes  -  Nothing tastier than an heirloom tomato.  I eat them like apples. Take the seeds from tomatoes. let those dry and then plant them in garden soil. 

*Basil and cilantro - use a stem of the cilantro and/or basil and place it in water.Once it starts to root plant in garden soil.

There are also some fruits you can regrow.  These take more time to grow so you want to allow time and some patience.  This list includes Apple, cherries, lemons, pineapples and peaches. They do again take a lot of time to gross.  You have to nurture them and wait but they all do grow with a little patience

Hopefully you really enjoyed this list.

You can reference thses types of vegetables on lots of different lists.  Google "how to regrow food from scraps"

have fun

Happy Growing

Ali Fit MBS - HIIT Workout (no weights or equipment needed)

35 min HIIT workout

Stretch - Yoga overhead
touch toes
quad stretch
arms

Warm up
30 seconds - high knee raises
30 seconds - butt kicks
30 seconds - power jumping jacks
jog 1-2 minutes

Work out (2-3 sets)
7 minutes
1 minute - squad kicks
30 seconds - power jumping jacks
1 minute - reverse lunge
30 seconds - power jumping jacks
30 seconds - punches
30 seconds - power jumping jacks
30 seconds - push ups
30 seconds - power jumping jacks
30 seconds - mountain climbers
30 seconds - power jumps
30-45 second plank
30 second burpees

3 minute break

repeat set

3 minute break

1-2 minute jog

Yoga:
Child's pose
Cobra
Downward facing dog
Warrior one

Ali Monologues - Day of Service - VNA Meals on Wheels....

8/6 started as a day of service in the community.

I took off work for a few hrs to be a part of the partnership between THA Afterparty Radio and VNA.

We started off arriving at the VNA in Dallas. There was music playing by GoDJ Dip etc.. We meet-n-greeted and took group photos.  

Stacked fans #AliStyle Hehe.. Its all about the placement. IJS 

Kim gave us a run down about VNA and how they support the elderly community in different ways. (Note I am highly impressed and want to be a part of this organization!). She even shared why this organization is important to her specifically. I

t's always wonderful to hear impactful stories that have shaped others lives.  We are all in this together!

After getting our assigned routes, Montanna (owner THA After partyradio) ushered us all up to get the juices flowing with our rendition of the whip & nae nae (which I don't know how to do, but what the heck - ALL IN)

Let's just say the staff at the VNA and THA Afterparty radio Hosts got it in.  I did some periscoping cuz I realized that was best for all.  

Anyway, great times.

Now we are off.. To deliver our meals

& fans! 

Turn my music on and hit the road.

I served the south Oak Cliff area and met some really nice people.

Just to see how we had an immediate impact on these individuals and families was awesome. They were all so grateful.  

I got a hugs and requests to come back and even got a cpl photos.

By the end of my route, I was heart warmed.  I had one delivery left.  I went in and met everyone and got a hug from the recipient.  Then we just started shooting the breeze and one of the other ladies asked me what do I do and then said "so what business do you want to start". 

Out of the blue..
So I said wow funny you should ask.
I told her I am an IT MGR by day and a host of other things after hours.

I shared my 30 sec elevator speech for Zoetic Essentials and talked about Hike w/ALI and Shop -n- learn excursions w/Ali and they loved it. I added my radio hosting and magazine contributor to the list and she just waved her hand at me...In a great way. Like "GIRL!!".. Y'all know that "Girl!!".  Hehe

One of the ladies, who happened to be a minister, started prophesying to me about my future and how my presence spoke to her when I walked in the house.  How she knew I was destined for great things.

She made me go get my business cards and they tested my Allure skin and hair creme and she just talked about the greatness of having good people around you etc..

She prayed for me and pulled out the blessed oil (yes, I said blessed oil..ie. olive oil )  to anoint my feet  and hands. Praying that anything I touch or direction I walk in will be blessed.  Amazing!

Side bar........which I did not realize was regular olive oil until I was in my late 20s and at the store with my son and saw the oil (think it was Pompeii beand or something). my church used to anoint us.  I was like... You can't eat that, it's for praying. Needless to say I can never buy that brand to eat cuz it has a distinct smell and just doesn't seem right to eat.  Hehe

Ok I'm back on track... 

We chatted a little more and she asked me to be a part of her Womens pgms to come and speak etc.... Something I definitely have wanted to start doing for some time. Just her excitement And energy for me (someone she did not know at all) was so uplifting and gave me another reason to keep pushing forward.  

I don't have an Ali blueprint anymore but I have a plan and I am willing to allow the blueprint to manifest itself through my daily interactions and expressions of love.

The Ladies even asked if I would be their regular VNA Meals ON Wheels delivery person. 

So crazy, the immediate impact we can have on one another just by being ourselves and showing love..

It was a beautiful day.
~Ali MBS®

Ali Fit MBS - HIIT Workout Full Body!

Hey friends!

 Do you need a quick workout but want to make sure its worth the time and you will see results with consistency?
I always make HIIT (HIGH INTENSITY INTERVAL TRAINING)
the base of all my workouts and if I feel the need I can build around that workout.

So here's a quickie I threw together that focusing on full body as usual.  I like a well rounded workout that hits a number of my muscle groups while increasing my heart rate for better heart health..

Starte with a warmup on the stair master.
-11mins - Stair master
-Shoulder press -12 (find a comfortable weight that ensures proper form)
-Pushups-10 ( try full body if you can otherwise modify)
-Squats -15 (with or w/out weights and kick)
-Dead lift with weight bar -15
-Shoulder pulls low  - 12 (bent over)
-Shoulder pulls high -12 (standing up)
-Alternating plank -20
-Seated oblique twist -16 (with 10lb weight, touch side, push weight up overhead and touch opposite side)

Repeat 3 times

Last (Extra Cardio)
Treadmill HIIT

-Start with a brisk walk on 3.8 speed or higher.
-turn while walking and shuffle side ways for 1 min then switch sides for another min. (May need to decrease speed to 2.8-3.1)
-run for 1 min at 5.8-7 speed
-incline to 15 minimum (drop speed to 4.2+ and push to maintain that speed
Repeat 1 more time
Add 1 min run to the end..

Be sure to stretch!

Couple basic Yoga poses: critical to hold poses as long as possible to elongate those muscles and help the oxygen and blood circulate.
Yoga builds small and large muscles depending on intensity level.

-Child pose - 30 secs
-Cobra - 30 secs
-Downward facing dog - 30 secs
( alt cobra with downward facing dog 3 times)
-Warrior pose - 30 secs - alt ea leg(key is to sit into the pose as deep as you can while holding)

Finish with deep inhale and exhale.

Other poses can be done as well to open you up.

Give this one a try and let me know what you think. 

~AliMBS ®

Travel Funnies...Ali Monologues - Philly 2015

Giggles....
Jumped on the plane the morning of 8/3/15 to head to Philly for a client meeting.
I'm real casual with a loose brown peasant top, blue jean skirt and sandals.
I'm cozy in my seat as other passengers get on board. I'm fiddling in my bag when the lady behind me reaches between the seat to tap me...'excuse me..excuse me' she says.

Me :  'yes' (with a smile) and she asks me if I'm a ballet dancer.
I immediately, go into my 'who's Ali today' mode and say 'depends who you ask'

REWIND....
back to the regularly scheduled commentary. Hehehe

Me: what's her name? Cuz I can be her for the day if necessary  (all in my, I can't believe you recognized me voice) y'all have no idea....
Anyway.. I digress..hehe

Ladies: (giggle)
how funny. We don't remember her name but you look like her.

Me: I may need an entourage when I travel.  Last time I was out of town people thought i was Maggie from Grey's Anatomy.
I let them know I'm not a dancer, but flattered.  I said.. Maybe I'll see if I can get some kickbacks next time...
They were real nice ladies...

And who knows they say we all have a twin..right. Maybe in my case I have at least 2. ☺
~Ali MBS®

#AliMonologues #Alithoughts #AliStyle #Alilife #AliMBS #lookalikes #havingfun #liveinthemoment #roleplay 

Calluses & Dry Skin be Gone!

What is a Callus??
Well, in simple terms it is hardened skin. It is usually found on the foot but also can be found on the hand where a blister once was.

So we know they are not pretty along with infamous cracked, dry skin. 
Nothing more unsightly than walking around in sandles and your feet look and feel like the dryest desert, right?? Or what about wanting that foot rub and you sorry about the risk of cutting the massagers hands because your feet are so rough!

I know extreme right!!!! But I know I'm not that far off. Hehe ☺

How can we soothe and heal those areas and bring softness, circulation and life back?

First, I suggest a full bath in aromatic bath salts.  Bath salts soften the skin and help pull out impurities in the body.
If you can't enjoy a bath do a foot soak in warm water for at least 15-20 mins.

Second, pull out the trusty lava stone. Ie. Pumice stone and rub across rough areas while skin is still soft.  You can do this while in the bath or after.  The Lava Stone gently removes the rough dry skin and leaves you feeling soft and smooth.

Third step, after all dry skin and calluses have been gently removed apply Allure Skin & Hair Creme by Zoetic Essentials to all areas. The holistic blend of butters (incl shea & cocoa) and oils (incl coconut, apricot, black castor) and essential oils add healing and therapeutic properties.  Your skin will love you for the treatment.

Do this a couple time per week and I am sure you'll see results in no time..

And at the same time you are using holistic Zoetic Essential products and removing toxins from your body.

Sounds like a win win to me.

Give it a try

Alis Turkey Delight - Simple Crock pot Recipes

Time is always so important to us all.
That's why I think the crock pot is one of  the best inventions ever. It teaches us to SLOW DOWN and Cook Slow....
SO.... here is another crock pot recipe for you that incorporates slow cooked Turkey with raw veggies....
Start with raw rinsed turkey drumsticks.
Use a full sized crock pot to ensure the full turkey drumstick fits and will be covered with water.
Fill the crock pot 3/4 way full with water
Add celtic salt, cinnamon and anise seeds
Cook fully on high for 4 hours
if you cook on low it may take 6 hours
(Note* you will know the turkey legs are fully cooked when you pick up the bone and the meat just falls off ) (Yum!!!)

How to Assemble a great meal with the slow cooked Turkey
2-4oz turkey
Lightly drizzle with a light sauce (home made barbecue or a red tomato sauce OR anything you want) :)
add raw chopped vegetable salad:
    tomatoes
    cucumbers
    hungarian peppers
    jalapenos
    green onion
    hemp oil
  
add a side of roughly chopped mixed greens (arugula, kale, spinach)
Top with a sliced Apricot or any fruit (pear, apple, mango, peach, necatrine, plum etc...)
and a squeeze of fresh lime juice
This adds a natural sweet flavor to off set the vegetable medley.

*Tip - use dried fruit as another option (go for freeze dried fruits because they contain no extra sugar or oils)

Walla!!! done...
Now tell me how it tastes..

~Ali MBS®

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®
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