Thursday, December 27, 2012

HAPPY HEALTHY NEW YEAR!!!!

Hi friends!  I hope all of you have had a wonderful holiday season.  Today will be short and sweet...I mean it this time!  Today Pry'nce and I are going to take you through a Fitness is Fun with your Kids! video to end the year 2012 off right...and start your 2013 off with a Healthy Bang!

Enjoy today's video and grab yourself and your kid(s)...if it's cold BUNDLE UP and if it's chilly, grab a jacket and get outside and MOVE!


For more information on my Bootcamps (Mommy and Me WILL be back in 2013) or Glisten Girls Fitness, check out my website:  www.glistengirlsfitness.com.  Thanks as always for your continued support.  HAPPY NEW YEAR!!!!

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, December 20, 2012

HAPPY HOLIDAYS!!!

Good morning friends!  Just want to send you all a quick and very honest wish of HAPPY HOLIDAYS!  Please cherish the time you spend with your loved ones over this beautiful holiday season...

Get up and grab your kid(s) and do something ACTIVE and FUN today...tomorrow...and the next day!  Life is TOO short to say "I'll get healthy on January 1st."  Get healthy TODAY!  Do it for YOURSELF and for your family.  You will be THANKFUL that you did!!

Thank you so much for all your continued support and I hope you've enjoyed my blogs.  I'm off to my favorite Hot Yoga class...so make today a HAPPY and HEALTHY day!!

Happy Holidays my friends!!!!

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, December 13, 2012

ASK FAMISHA!

Good morning friends!  I hope everyone had a FANTASTIC 12.12.12 yesterday and are off to a beautiful start to your day so far...

Before I head out the door to my HOT YOGA (can't wait!!), I have decided to make today's blog an OPEN FORUM.  If you have any burning fitness questions that you want me to answer today, then go for it!  ASK AWAY!!

I will check back in later today and this week to see if you have left me any questions and will do the best of my ability to answer them for YOU.  If I don't get any questions because you're already well-informed on how to get to your FITNESS GOAL...then Happy, Healthy week to YOU!

By the way...if you're still looking for a great holiday gift idea for your LOVED ONE and can't seem to think of one, give the "Gift of Fitness."  No matter where you live, I can train you "virtually" thru my Virtual Training online.  For more details, check out my website www.glistengirlsfitness.com .  You can purchase it right from my website.

Okay, I'm off to go SWEAT!  I mean...GLISTEN! ;-)

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, December 6, 2012

FUN PICS FROM MOMMY & ME BOOTCAMP!

Good morning friends!  Before I head out the door to my favorite hot yoga class, I thought I'd post some fun pictures from my Mommy and Me Bootcamp.  Now, I'm not running this Bootcamp for the month of December, but it should be back in January...when EVERYONE finally decides to get up off the couch and actually MOVE...for a month.  ;-)  I'd love to see people start taking care of their health RIGHT NOW.  If not for your own sake, but at least your kid(s) if you have them.  Whether you realize it or not, the habits you display when you're kids are babies...toddlers...then little people will help them either A.  lead a healthy, active lifestyle as a child or B.  look for food as something "to do" when they're bored...instead of going outside to PLAY.

Okay, I'll get off my soapbox and get onto the pics!  So here you go! 

Autumn and her daughter Alyssa CRAB WALKING!  Autumn gets her resistance training and Alyssa gets to go on a FUN RIDE!


Mommy Amy and her 3 month old baby Charley doing ab crunches.  A great time to BOND with your baby while you add that extra RESISTANCE to your crunches...SIX PACK ANYONE?
 
Jaime BEAR CRAWLING up the hill with her little nephew going for a fun ride as she BURNS some serious calories!
 
Mommy Corissa getting ready to do her SPRINTS while her adorable Mini-me gets a fun piggy back ride!
 
Mommy Jen needs to take a break after doing squats with her baby Olivia giving her some extra resistance during her squats...well-deserved break Jen!
 
Jaime enjoying doing lunges while her Mini-me gets a fun piggy back ride...burning extra calories while her daughter has fun too!
 
 
Some of our STRONG and ACTIVE kids at Mommy and Me Bootcamp showing that FITNESS IS FUN!
 
My son Pry'nce stretching after PUTTING IN WORK at Mommy and Me Bootcamp!  Don't forget the importance of STRETCHING...
 
 
I hope you all enjoyed looking at some of the pictures from the 2012 Mommy and Me Bootcamp.  It should be back in 2013...so stay tuned!
 
Please grab yourself, your kid(s) and do something to promote your HEALTH AND FITNESS today!  Thanks as always for taking the time to read my blog and make it a Fabulously Fitness Filled Week!  Join my blog TODAY for more exercise and nutrition tips.
 
As Always...Stay Fit and Happy!
Famisha :-)
 

Thursday, November 29, 2012

DON'T HAVE MUCH TIME TO WORKOUT??? NO PROB!

Good afternoon friends!  So today is absolutely BEAUTIFUL here in sunny Arizona and I just enjoyed running my LAST Mommy/Daddy and Me Bootcamp for 2012.  Let me to tell you, these Mommies who come to my Bootcamps PUT.IN.WORK!!!  Today was so much fun!  They did bear crawls up the hill with their little ones on their back, crab walks with their little ones riding on their tummies and much, much more!  You hear me...or I guess "read me" saying it every week, but I mean it when I say FITNESS IS FUN WITH YOUR KIDS!  Why can't both you and your kids decide to be healthy and active???  The best part is your kid is laughing and having fun so they don't feel like exercising is a "chore!"  I absolutely LOVE IT!!

So today, I'm going to be quick...I'm going to speak to those of you sitting at home right now reading this who are saying "I just don't have TIME to workout today.  I'm sooo busy!"  Now if you train with me, you know that the EXCUSE "I'm busy" when saying it to me, gets my heart rate up!  If anyone knows about being BUSY...it's ME!  So MAKE.THE.TIME to MOVE!  I'm going to give you a quick, 10 minute workout that you can do RIGHT NOW!  So are you ready????  GET UP!  Here you go...

First, do 50 Jumping jacks counting aloud, followed by 30 Prisoner squats (squat down with your feet straight and hip width apart with your hands touching your ears and elbows out to the side), next lay on the floor on your back...feet flat and knees bent with your hands gently supporting your neck and do 30 Ab crunches (NOT sit-ups, do crunches...your shoulders come off the floor as you exhale and act as though you are pushing your belly button to your spine), next do 60 Mountain climbers (30 each leg)...palms down on the floor as you bring opposite knee into your chest as high as you can...BREATHE, stand up, arms at your sides up by your shoulders do 50 arm circles forward and 50 arm circles backward...LOVE THAT BURN in your shoulders, drop back down and do 15 Push-ups exhaling as you push your body up (if you can't do full extension on your toes, then drop to your knees and do NOT cross your ankles with a wide grip...hands wider than shoulder width), finally 30 second Plank...hold this!  Count aloud to 30...you're on your forearms and up on your toes with your belly button pulled to your spine (modified is on your knees and shift your body forward as you hold).  REST FOR ONE MINUTE and REPEAT 3 times.

So to summarize it's 50 Jumping jacks, 30 Prisoner squats, 30 Ab crunches, 60 Mountain climbers, 50 arm circles forward, 50 arm circles backward, 15 Push ups, and 1 30 second Plank.  3 sets total.  YOU'RE WELCOME FOR THE 150-200 calorie burn that you just did in your 5 to 10 minute workout!

Don't make excuses!  Decide to do something positive for your health and fitness starting TODAY not January 1st.  It's never too early or too late to start doing something to help you and your family live a HEALTHIER and HAPPIER life!

Next week, I will post some fun pics from my 2012 Mommy/Daddy and Me Bootcamps and will also post the HOLIDAY "Fitness IS Fun with your Kids!" video of my son Pry'nce and I.

Make TODAY and the rest of your week...a Happy, Healthy one!  Thank you as always for taking the time to read my blog!!

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, November 15, 2012

THANKSGIVING MEAL CALORIES....

Good morning friends!  Since this is the month of giving THANKS and I can't even believe that Thanksgiving is already NEXT Thursday, I figured I should blog important info for you which is HOW MANY CALORIES you are about to consume next Thursday.  Hopefully after I give you this info, you will be more aware of your portion sizes or the items you choose to put on your plate for your Thanksgiving meal.  Now before I give you this info, know that I didn't list EVERY Thanksgiving food item.  I just listed the ones that I know most of my clients mention they eat on Thanksgiving...so here you go!

Turkey, serving size:  6 oz is 340 Calories.  Time on Treadmill to burn it off:  35 min.  Time on Elliptical to burn it off:  56 min.

Ham, serving size:  6 oz is 300 Calories.  Time on Treadmill to burn it off:  31 min.  Time on Elliptical to burn it off:  49 min.

Green bean casserole:  1/2 cup is 150 Calories.  Time on Treadmill to burn it off:  23 min.  Time on Elliptical to burn it off:  37 min.

Stuffing:  1/2 cup is 180 Calories.  Time on Treadmill to burn it off:  25min.Time on Elliptical to burn it off:  40min.

Mashed Potatoes:  1/2 cup is 150 Calories.  Time on Treadmill to burn it off:  23min. Time on Elliptical 37 min.

Gravy:  1/2 cup is 150 Calories.  Time on Treadmill to burn it off:  23min. Time on Elliptical to burn it off:  37 min.

Rolls:  1 Roll is 155 Calories (with butter).  Time on Treadmill to burn it off:  25min. Time on Elliptical to burn it off:  40 min.

Cranberry Sauce:  1/2 cup is 190 Calories.  Time on Treadmill to burn it off:  30min.Time on Elliptical to burn it off:  41 min.

Pumpkin Pie:  1 slice is 180 Calories.  Time on Treadmill to burn it off:  25min. Time on Elliptical to burn it off:  35 min.

Pecan Pie:  1 slice is 525 Calories-YIKES!  Time on Treadmill to burn it off:  70 min.  Time on Elliptical to burn it off:  85 min.

Okay...are you in shock?  Or did you know that a Thanksgiving dinner has some of the most calories packed into it?  Which of course is why you see most people taking a NAP after consuming all that food.  So my point in giving you this info is to tell you...enjoy your Thankgiving dinner but just be aware of the amount of calories you are consuming and instead of taking your usual nap with the Football Game playing in the background, go on a nice, LONG walk with your family and enjoy the day of GIVING THANKS.

If you don't own a treadmill or elliptical machine, don't stress!  Like I suggested above...go on a nice walk with your family, take your kid(s) to the park to run around and play...just MOVE. 

Speaking of movement, I am going to be heading out the door in a few to go to my favorite HOT YOGA class and then off to run Mommy and Me Bootcamp this afternoon.  Fitness IS Fun!  And instead of sitting around saying how you wish you didn't feel so sluggish...do something about it and MOVE!

Now due to the holiday being next Thursday, I won't be blogging next week.  But I will be posting a new "Fitness is Fun with your kids!" video for the month of November next week.  Thank you for taking the time to read my blog and I wish you a very Happy and Healthy day along with a HAPPY THANKSGIVING!

If you enjoy my blogs, join TODAY as a follower or follow me on Facebook on my Glisten Girls Fitness page where I share pictures of my clients in action during their workouts and/or pictures of my hardworking Mommies and Kids at my Mommy and Me Bootcamp.  I also share exciting news that my fitness studio may have with those who are looking for a Fitness Lifestyle Change.

Thanks for your continued support and Happy Thanksgiving to you and your family!!

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, November 8, 2012

IT'S GORGEOUS OUTSIDE! GET UP AND MOVE!

Hi everyone!  I hope you're all having a great day so far.  I have just volunteered in my son's classroom for the morning and am now grabbing a quick bite to eat (ie: banana) before I head back out the door to run my Mommy and Me Bootcamp.  Which leads me to this...if you live on the West Coast or to be more exact, in Arizona...it's GORGEOUS outside!!  Finally, we aren't dealing with a 90 degree morning!  Instead it's in the nice 70s.  So what does that mean to YOU???  It means go OUTSIDE today and do something positive for your health and fitness.

If you're swamped at work and probably won't get out in time to get to your favorite class at the gym, that's ok!  Instead of sitting inside at your desk, inhaling your lunch...give yourself at least 30 minutes to RE-BOOT!  Have your lunch outside so you can breathe in the fresh air and clear your head of your workload.  Even better, take a walk around your building or have your lunch at a nearby park so you can go for a walk and take in the beautiful day...it's MOVEMENT.

If you're at home with your little ones, strap them into your carrier or into the stroller and go for a walk around your neighborhood.  You will be glad you did!  Even better, bring them to my Mommy and Me Bootcamp at Cosmo Park at 12noon so they can run and play with other kids while YOU get in a quick 45 minute workout.

Whatever lies ahead for you today...take some time to CLEAR YOUR  MIND and MOVE YOUR BODY!  Trust me...you'll be glad you did!

This is pretty much all I have to say today...shocking isn't it?! ;-)  But feel free to send me any fitness questions you may have and I will make sure to speak on it in next week's blog entry.  As for now...I'm getting ready to take advantage of this nice, cool weather that we are FINALLY having in Arizona. 

Thanks as always for reading and make it a BEAUTIFUL day!  And be THANKFUL for all the things that matter MOST in your life because at the end of the day, the little things that you really don't have any control over...just don't matter.  But taking control of your life by making each day a better day and HEALTHIER one does matter!

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, November 1, 2012

HALLOWEEN CANDY HANGOVER???

Good morning friends!  I hope you are all having a fabulous one so far and aren't too tired from a night of trick or treating...for your KIDS of course!  Well, I myself am EXHAUSTED because my son had a party at our house for some of his friends and cousins before we all headed out for some trick or treating fun.  And boy did this kid CLEAN UP!  My neighborhood was serious about their candy handing out last night to where I almost want to put his Halloween bucket on my scale to see how much all this JUNK weighs!   Before you dig into your kid(s)' candy, I am going to give you some SCARY Halloween facts on how much exercise you need to do if you're lacking in will power to stay away from the goodies OR if you have already had some of last night's collection of candy.

Here you go!  These are some of the most popular candies that most people consume on or after Halloween.  If you don't see your favorite, find one that's similar and base the info off of that particular one.

20 pieces of Candy Corn equals walk/run 1 mile/2200 steps
2 caramels equals walk/run 3/4 mile/1700 steps
2 Hershey kisses equals walk/run 1/2 mile/1100 steps
Small Tootsie Roll equals 1/4 mile/550 steps
Miniature Reese's Peanut Butter Cup equals 1/3 mile/750 steps
Bite-size chocolate candy (Snickers, 3 Musketeers, Butterfingers, etc) equals 1/2 mile/1100 steps
Fun size chocolate candy (Snickers, 3 Musketeers, Butterfingers, 1 regular Peanut Butter Cup, etc) equals 1 mile/2200 steps

So far so good, huh?!  This isn't BAD at all, is it???!  Well, wait for it....here you go!

FULL size chocolate bars (Snickers, 2 cup package of Reese's Peanut Butter cup, etc) equals 2.75 miles/5800 steps
KING size chocolate bars (Snickers, etc) equals 5 miles/11,000 steps.

There you go!  There's the truth my friends!  What did you learn from reading this FABULOUS eye opening info this morning???  Yep!  That's right, that you need to GET UP and MOVE today!  Burn off all that candy that your kid(s) collected last night.  I myself, am headed out the door to my 90 min Hot Yoga class followed by my fun Mommy/Daddy and Me Bootcamp that I run.  It's time for a TWO-A-DAY people!  And I didn't even eat any Halloween candy!  :-)

I hope you enjoyed this info today.  Feel free to comment or ask any questions you may have.  Also, join my blog as a follower TODAY if you really like it.  I blog every week and most of the time it's on topics that people ask me about.

If you live in the Gilbert, AZ area and want to burn off some of those Halloween calories...come join me TODAY at Cosmo Park at 12noon for my Mommy/Daddy and Me Bootcamp!   If you don't have any kids or they're all in school but you still want a good workout, join me anyway.  For more info, check out my website at www.glistengirlsfitness.com.  I'm off to Hot Yoga...NAMASTE.

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, October 25, 2012

Did YOU do something to promote your HEALTH & FITNESS today???!

Good afternoon friends!  It's another beautiful, SUNNY day in Arizona...it's almost Halloween and we're still enjoying 80+ degree days.  So with that being said, I want to talk about my FUN Mommy Bootcampers who come out to my Thursday afternoon "Mommy/Daddy & Me Bootcamp."  Having a small kid(s) can be very time consuming in which you BARELY find time to get in any type of exercise that doesn't involve "Mommy...mommy...MOMMY!"  So to help my Mommies AND Daddies out there who are either off work on Thursdays or who are stay at home Moms/Dads on Thursdays with their day booked with entertaining their little one, I have started a Mommy/Daddy & Me Bootcamp.  Today was just our 3rd week of having it and I've gotta say...I LOVE running it!

Due to the feedback I've received, I've decided to continue it into the Winter months...helloooo COOLER weather!  So today I've decided to show some FUN and I think very CUTE pics of my Bootcampers who come out to Mommy/Daddy & Me Bootcamp...so here you go!

Here are two of my fun Mommy & Me Bootcampers twin sisters Corissa and Katrina with Corissa's ADORABLE kids!  Hey!  It can be Auntie & Me Bootcamp too!

 
Fun Mommy Jaime and her MINI-ME Kalli having fun doing lunges...it's fun for both Mom and child!  Mom adds extra resistance by putting Kalli on her back and Kalli gets a FUN ride!
 
 
Mommy Jen EARNED this well-deserved break!
 
 
SQUATS...SQUATS...AND MORE SQUATS!
 
 
 
My Bootcampers did 200 PRISONER SQUATS TODAY!!!!  Great job!
 
 
BEAR CRAWLS up the hill!!  FUN TIMES!
 
 
FITNESS IS FUN with YOUR KIDS!!!
 
 
GREAT JOB Moms and Kiddos!!
 
 
ONE MORE SET of SQUATS!!
 
 
My son Pry'nce stretching after PUTTING.IN.WORK!

 
How CUTE are these little babies AND their Mommies after surviving Bootcamp?!
 
 
 
Hope you enjoyed looking at today's blog of Mommy & Me Bootcamp pictures!  Remember, FITNESS shouldn't be a chore.  It's FUN!  Get your kid(s) and MOVE!  If you live in the Gilbert, AZ area and are interested in attending Mommy & Me Bootcamp on Thursdays...go to my website www.glistengirlsfitness.com for more info.  DROP INS are ALWAYS welcome!  No contract...you pay as you go.
 
If you haven't done anything yet to promote your health and fitness today...GET UP and MOVE!!!  Thanks for taking the time to stop by and check out my blog.  If you enjoy it, join TODAY as a follower.
 
As Always...Stay Fit and Happy!
Famisha :-)
 
 
 
 
 
 
 
 

Thursday, October 18, 2012

HELP! How do I drop water weight??!!

Good morning friends!  Before I'm off to an extremely ACTIVE and busy day, I want to answer a blog question from one of my fabulous blog followers which is:  "Help!  How do I drop water weight the day after an all day beer and pizza football watching day??!"

Well, I'm going to make this short and sweet!  It's very simple, it's okay to have that occassional day that you stray slightly away from your normal healthy eating day and just consume WHATEVER you want.  When my clients do this, I don't have to worry about them slipping back into bad habits because the heavy, bloated feeling they have the next day along with a "Reality Check Weigh in" is enough to remind them that it probably wasn't a good idea to consume all that "crap" the day before.

So here are the healthy foods that I recommend you consume in your big DETOX the day after a SALTY, SODIUM intake day.  #1...drink NO LESS than 64 ounces of water the day after.  Now, I expect my clients to consume 64 ounces of water EVERYDAY but the day after this type of sodium filled day the MINIMUM amount of water intake should be 64 ounces...anything over that is a WIN!  Now, I like to add slices of LEMON to my water.  Adding lemon to your 64 ounces of water is great because it's high in Vitamin C and by adding it, it will cause more frequent urination.  Hence, dropping water weight.

#2...Store up on Watermelon.  It contains a great deal of antioxidants along with Vitamin A and C.  Also, Pineapple, Honeydew, Grapes and Canteloupe.  By consuming these particular fruits, you not only consume plenty of vitamins but they also have a high fluid content which will help with frequency of urination and reduce water weight.

#3...Three of my top vegetables in aiding in water weight reduction are Celery, Green Beans and Cucumbers.  All three are high in the water nutrients enzyme erepsin helping in the digestion of proteins, include vitamin A and C as well as a great deal of potassium and calcium.

#4...Add Herbs and Spices to flavor your food instead of salt or salty seasonings high in sodium.  By doing this, it will also help in getting rid of water weight gain.

Finally, the most OBVIOUS solution is EXERCISE.  By performing 45-60 minutes of exercise daily you will lose the water weight.  So let me sum it up for you my friends...if you slip up in your diet and decide to woop it up with an all day Beer/Pizza bonanza, don't beat yourself up with guilt and give up on your Fitness Goal.  Consume the fruits and veggies I suggested above and MOVE!  You WILL drop the water weight and will feel better about yourself while you do it!

Feel free to share any thoughts or comments you may have about this blog.  Thanks as always for taking the time to read my thoughts and advice to all you FABULOUS followers.  Now...I'm off to go CHANGE MY LIFE and TOUCH MY SOUL thru the POWER OF FITNESS!  Remember, if you're still on Fall Break with the kids and looking for something fun and ACTIVE to do, come to my Mommy/Daddy and Me Bootcamp TODAY at 11:30am at Cosmo Park...only $10 CASH and 45 minutes of FITNESS FUN!  If you can't make it...that's okay, just be sure to do something to promote your health and fitness TODAY!

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, October 11, 2012

HAPPY FALL BREAK FRIENDS!

Greetings friends!  Since this is Fall Break and I just got back from a fun, family vacay and am now trying to get back into the swing of things while my 5 year old is home until Tuesday, I'm going to make this a quick blog to just say HI!  Now like I'm sure many of you have happening right this minute, my son is tugging on my sleeve saying "Mommy!  Mommy!  MOM!"  As he dramatically asks for my attention...as I ask him "yes Pry'nce, what is it?"  He then says..."oh, nothing."  Really?!  So today, I will not be blogging.  Instead I want to wish each and everyone of you a HAPPY, FITNESS FILLED day!  For you parents out there with a kid or kids on Fall Break like myself, don't go crazy!  Get outside and enjoy this BEAUTIFUL weather!

As a matter of fact, if you live here locally in Gilbert and want to get in a workout today but don't know what to do with your kid(s), bring them to my Mommy and Me Bootcamp at Cosmo Park.  It costs only $10 CASH (no additional cost for kids).  It's at 12:45pm and will only be 45 minutes long...which should be long enough to blow off some steam and burn some calories while your kid(s) are with you.  My son Pry'nce will be participating as well.

Well, speaking of my son...I was just asked "Umm....mom, are you DONE yet?"  So I'm going to wrap this up and will see you all back here next week!  Enjoy your day and do something to promote your health and fitness today!

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, October 4, 2012

SMOOTHIES...YUMMM!

Good morning friends!  Before I head out to my favorite Hot Yoga class, I am going to blog about 2 of my favorite smoothies which one of my fabulous blog followers has asked me to do.  One is my favorite fruit smoothies that I enjoy usually for a quick lunch or great energy food after burning tons of calories after one of my Bootcamps and in desperate need for proper nutrients and FUEL.  The other is a "dessert" low-cal smoothie that is good for a nice LOW-CAL, LOW-FAT treat.

Fruit smoothie favorite:  Grab one banana, 1/2 cup of raspberries, 1/2 cup strawberries, 1/2 cup cantaloupe, 1/2 cup of sliced pineapple, and 1/2 cup of blueberries.  Pour 1 cup of fresh LOW-SUGAR Orange juice into a blender along with the fruit and crush 6 to 8 ice cubes.  Blend and liquefy and BOOM!  You now have 6 SERVINGS of fruit in one meal, a 200-300 calorie Smoothie and a ton of antioxidants.  This takes only 5 minutes to do...so it's quick AND easy!  Feel free to share your smoothie with your kid(s) too.  My son LOVES to drink this smoothie with me and actually asked for me to blend one for us yesterday!

Dessert smoothie:  Grab one banana, 1 tablespoon of peanut butter, 1 cup of NON-fat milk (or you can substitute the milk for 1 cup of greek yogurt), 1 teaspoon of fat free Hersheys chocolate syrup and 1 to 2 scoops of CLEAN protein (Iso-pure is one I highly recommend).  Add 6 to 8 ice cubes along with ingredients listed and blend...liquefy.  Enjoy a DELICIOUS, healthy "dessert" tasting protein shake.  This is a good one to have if you're craving something sweet in the evening and want to still stay within 300-400 caloric intake and also notice your protein intake is low for the day.  Enjoy!

It is always best to make your own smoothies or protein shakes rather than go out and purchase one.  YOU control the calories, fat and nutrients that you want to go into your body...and you save yourself money.  Try one if not both of these TODAY and definitely share with your kid(s).  It's very important to introduce fruits AND vegetables into your kid(s) diet at an early age so they learn to enjoy healthy foods while intaking proper nutrients, which helps alleviate CHILD OBESITY.

A healthy eating lifestyle along with MOVEMENT will keep YOU and your KID(s) live a healthy and happy life!  Thanks for taking the time to read today's blog about my favorite smoothies...now get up and get moving!  I myself am headed out soon for my HOT YOGA class....NAMASTE....

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, September 27, 2012

FITNESS IS FUN WITH YOUR KIDS!

Hi friends!  Just had a FABULOUS workout and am getting ready to head out soon for a day of volunteering in my son's classroom followed by his first soccer practice tonight.  I love being in such an Active family.  As you know, I always say how fun I believe fitness is...well, it is!

Today, I have linked my September "Fitness is fun with your Kids!" video that my son Pry'nce and I shot for this month.  It's only about 4 minutes and shows you how to get MOVING and burn calories while having FUN with your kid(s).  Remember, our kid(s) watch us and if you start to incorporate fitness into a way of life...your child will enjoy exercise and want to do it with you.  No equipment necessary...you don't have put aside HOURS of time to burn calories and you don't have to spend a great deal of money on equipment to start to lose weight, tone up and mentally feel better.

So grab your water, a towel and your kid(s)...and get ready for some FITNESS FUN!!




Glisten Girls Fitness will start offering a "Mommy/Daddy & Me Bootcamp" class starting in October so if you are interested in more details...follow me today on twitter @FITDIVAFAMISHA, look for me on Facebook, join my blog as a follower or check my website www.glistengirlsfitness.com for updates.

Thanks so much for taking the time to read my quick blog today and I hope you enjoyed today's "Fitness is Fun with your Kids!" video.  Remember...fitness shouldn't be a chore...it should be FUN!  So GET UP and GET MOVING!!

Feel free to post any comments or questions you may have about your fitness routine and I will be sure to answer them and possibly blog about them in the near future.

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, September 20, 2012

FUN FITNESS PICS!

Good morning friends!  Before I head out the door to enjoy my 90 minute Hot Yoga practice, I want to post some more pics showing how FUN fitness is!  Today's pics are either clients training here at Glisten Girls Fitness or Weekend Warrior Bootcampers after my Saturday's Bootcamp.  Ready???  Here you go!

I know a lot of people who say "I'm too tired today...but TOMORROW I will set my alarm and get up and start my fitness program."  Well, tomorrow comes and goes...then before you know it, you still haven't started your workout program so do not put it off any longer...DO IT NOW!

 
I have a Youtube show that I do monthly called "Fitness is Fun with your Kids!"  Well, here are some pics of two of my clients enjoying their workouts while setting a great example for their kid(s) as they watch and/or get involved in Mommy's workout!
 
Amy is doing a Core move called the "Boat Pose."  Her two kids are making sure she gets the most out of this pose by adding weight resistance by getting on her lap and by laying under her feet so she doesn't fall out of the pose.  LOVE IT!
 
 
In this picture, Monica is about to do some Leg Extensions...her adorable son Cole thought he would join in on the fun by getting on his Mommy's lap to assure she pulls her belly button to her spine...

 
Don't worry about HOW MANY ab crunches you should do a day...there's NO MAGIC #.  Just remember proper form and to breathe.  Remember...BURNING is EARNING...so keep crunching until you feel that awesome burn!
 
 
 
 
Clients who train with me know that they WILL lose inches in their waistline because I LOVE to work abs!  Here Linda is doing one of my FAVORITE ab exercises called "Figure 8s" with an 8 lb medicine ball.  Go Linda go!
 
 
Amy's got her "game face" on as she performs a High back row exercise in a squat position.  This is one of my personal FAVORITE back exercises.
 
 
Looking for some quick cardio that's going to get your heart rate up fast and burn some serious fat???  Split lunges are great!  M & M (Monica and Mindy) are getting it done for 60 seconds...go girls go!  Yes...that's Monica's son happily playing too while Mommy gets her workout on!
 
 
 
I LOVE my Weekend Warriors!  Here are some of the girls having fun after burning a crazy amount of calories at Bootcamp...
 
 
Finally...remember, our kid(s) watch EVERYTHING we do!  Instill the importance of health and fitness to them at a YOUNG AGE...
 
 
Hope you enjoyed today's pics of my Glisten Girls Fitness clients and Bootcampers.  Please send me any questions you may have or if there is a specific topic you would like me to speak about next week. 
 
Do something to promote your HEALTH and FITNESS TODAY!  I'm off to enjoy some Hot Yoga...namaste...
 
Join TODAY as a follower, sign up to receive my blog via email or follow me @FITDIVAFAMISHA on twitter.  If you have any questions about Glisten Girls Fitness, check out my website at www.glistengirlsfitness.com.
 
Have a HAPPY, HEALTHY day and week!
 
As Always...Stay Fit and Happy!
Famisha :-)
 
 
 

Thursday, September 13, 2012

FITNESS IS FUN!!!

Hi friends!  Hope all of you are having an absolutely FABULOUS day!  So today's topic is what I truly believe which is "Fitness IS Fun!"  Now don't get me wrong...it's also HARD WORK!  Today's workout was NO JOKE and I pushed myself to a limit to challenge myself.  Each workout you should try to challenge yourself by increasing your resistance a little bit more on your cardio equipment, lifting a little bit heavier or doing more reps than usual with your weight resistance training or hold your yoga pose for an extra breath.  Whatever it is...DO IT!  It may not seem FUN at the time, but once you've accomplished the goal that you've set out for your workout for that day...you realize that wasn't so bad!  As a matter of fact, it was actually pretty fun to CHALLENGE myself today and see that I can accomplish whatever I set my mind too!

I want to post pictures today of some of my clients and bootcampers either during their sessions/bootcamp or after....CELEBRATING their SUCCESS that yes!  They DID IT!  So enjoy today's pics of my Fit Divas/Fit Dudes in Training and Weekend Warrior Bootcampers!

Now before you see pictures of my AWESOME peeps, I want you to read the pic below and MEMORIZE it!  Would you put regular unleaded fuel into a luxury vehicle????  NO?!  Well, then think of yourself as a luxury vehicle (huh??!)...look just think of yourself as being the BEST therefore you should only put the best nutrients into your body so that you can achieve great results in your exercise program!

 
Here is a pic of some of my AWESOME Weekend Warrior Bootcampers!  See how PROUD they are of themselves?!  You know why???  Because THEY DID IT!  They survived Bootcamp and had fun while doing it, right girls?! ;-)
 
If your fear about working out is "I don't want to be SORE," let me just say that feeling
a bit sore the next day is a lot better than feeling SORRY that you missed a day
to get CLOSER to accomplishing your FITNESS GOAL!
 
Something as simple as a PUSH UP can transform your upper body into a much LEANER, TONER
look.  No equipment necessary...
 
 
Here are 3 of my Clients who are also Weekend Warrior regulars...these Fit Divas
truly know the meaning behind "HARD WORK IS WHAT IT TAKES!"  They come to
each personal training session and Bootcamp with an "I can do it!" attitude and LOVE it when I
challenge them!
 
Yes, my Bootcamps are CO-ED!  As you can see, we PUT IN WORK! :-)

 
Here are two of my very fun clients training for a wedding...BRIDAL BOOTCAMP!
Bride-to-be and Maid of Honor always looking cute and ready for some
FITNESS FUN!
 
Who says you CAN'T be FIT at 60?!  My client Linda proves to everyone that
AGE IS JUST A NUMBER!
 
These two Fit Divas are so much fun to train!!!  They love to be challenged and
continue to achieve AMAZING RESULTS!!
 
Finally...last pic is me and my Bestie Tina AFTER she survived
Weekend Warrior Bootcamp!  And she ROCKED IT!!
 
 
Hope you enjoyed looking at today's fun pics of a few of my clients and Bootcampers!
If you enjoyed looking at some pics, I will post pics every week along with my usual blog of Fit Divas and Fit Dudes in training working hard to ACHIEVE their Fitness Goals.
Get started TODAY on a workout program!!  Fitness is Fun and it's even funner when you start to see RESULTS!!  For more info on my Weekend Warrior Bootcamps, go to my website at www.glistengirlsfitness.com they are held every Saturday and you can download the form to attend right off my website.  Thanks as always for reading!  Now GET UP and GET MOVING!!!  Follow me today on twitter @FITDIVAFAMISHA and join my blog TODAY as a follower or sign up to receive it via email.
 
Have a BEAUTIFUL day!!
 
As Always...Stay Fit and Happy!
Famisha :-)
 
 
 
 
 
 
 
 
 
 
 
 

Thursday, September 6, 2012

Craving something SWEET??? Go healthy!

Hello my friends!  I hope you all had a great Labor Day weekend.  I certainly enjoyed my holiday weekend which was kicked off with a high calorie burning Bootcamp ran by yours truly on my usual Saturday morning at Cosmo Park in Gilbert.  That was followed by 3 days of FAMILY FUN!  Now that things have settled back to my normal routine of changing lives and touching souls thru the POWER OF FITNESS for my clients everyday, doing 45 minutes (really 45 minutes?!!) of homework with my 5 year old son every day after school and enjoying family time every evening when my husband gets home from work...I realized that I needed to blog today.  Wow!  It's Thursday already?!  Which means it's also HOT YOGA day!  Yea!!  So before I head out to sweat it out and see how strong my body feels today, I would like to tell you about one of my favorite "desserts" that I enjoy having if I'm craving something sweet but want to stay HEALTHY.

Fruit, fruit and more fruit!  Okay here is something that I find yummy and have suggested to my clients many times when they want to have ICE CREAM or something else filled with fat and high in sugar before their bedtime.  Here is what I like to make: 

Slice up a 1/2 cup of strawberries, 1/2 cup of raspberries, 1/2 cup of sliced pineapples and sprinkle half a cup of blueberries on top.  Put your fruit into a dessert sized bowl.  Now grab a container of FAT FREE whipped cream and scoop a DALLOP (which means one spoonful) on top of the bowl of fruit and ENJOY!!  This is a sweet (but natural sugars which your body needs) but LOW CALORIE, delicious dessert.

Here's the deal...there are plenty of healthy choices out there that you and your loved ones can enjoy and still save in calories and fat grams.  So if you're craving something sweet tonight or even later on this afternoon...try this!  I bet you'll enjoy it about as much as I do.

Feel free to post any questions or comments you may have.  If you're currently on a fitness journey...I would love to hear all about it and what you've accomplished so far in your journey.  If you enjoy my blog, join TODAY as a follower, sign up to receive it via email or follow me on twitter @FITDIVAFAMISHA.  Also, if you're looking for a fun, inexpensive, no CONTRACT, high calorie burning bootcamp or are seeking some professional assistance in your fitness program...check out my website www.glistengirlsfitness.com to learn more about my business Glisten Girls Fitness.

Next week, I will post September's "Fitness is Fun with your Kids!" video so stay tuned...  Have a WONDERFUL day and please do something to promote your health and fitness.  Your mind and body will thank you later!

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, August 30, 2012

BURN SOME SERIOUS CALORIES IN ONLY 5 MINUTES!

Good morning friends!  I love my Thursdays...you know why?  Because it's my day that I actually make a point of doing something for ME, to help promote my health and fitness.  After sending my son off to school and my hubby off to work, I look forward to my 90 minute HOT YOGA class.  Now some of you think 90 minutes?!  I wish I had 90 minutes to dedicate to just ME!  Believe me, I understand!  This is the one day that I know I am not going to miss my yoga practice that not only challenges me physically, but mentally as well.  I can clear my head and focus on how my body is becoming more flexible and stronger each time I take this class, not to mention the incredible feeling of toxins leaving my body as they drip away in 102 degree yoga class.

Now as a busy Personal Trainer who dedicates her life to helping others reach fitness goals they never imagined they could accomplish and a very involved Mom and wife who enjoys her "family time" I don't have 90 minutes EVERY DAY to dedicate to ME.  So days like today are...priceless.

So since I know what it's like to be crunched for time while still wanting to do something for my health and fitness while burning as many calories as I possibly can, I have discovered a great 5 to 10 minute calorie boosting and heart rate pumping exercise program that works.  Are you ready for it???  Here you go!

In this order, complete the following:  30 Jumping jacks followed by 30 Quick kicks (kicking your foot as though you're trying to push open a door at waist height) each leg, 20 Push ups (modified on your knees is fine, just be sure to push your chest down to touch the floor), 60 second Mountain climbers, 30 Prisoner squats (feet hip width apart, feet straight and hands up on back of the head with elbows facing out...squat to a 90 degree angle), 30 seconds of High Knees and 60 second Prone-iso abs (Plank on forearms with toes up and legs straight, squeeze those glutes and pull that belly button to your spine).  Recover to 60-90 seconds...if you have 10 minutes, repeat all the above.  If you only have 5 minutes, YOU'RE WELCOME for the "Quick fix Workout!"

Remember, you don't have to carve out hours and hours of time everyday to dedicate to your health and fitness.  Take 5 to 10 minutes everyday to do something to get your body MOVING.  Your mind and body will thank you for it...and so will your loved ones!

Feel free to leave any comments or questions you may have...I love that!  Also, be sure to have a happy, healthy holiday weekend and stay ACTIVE.  I will blog again before next Thursday to give some more recipe tips on HEALTHY DESSERT substitutes that pack in yummy flavors without all the unnecessary fat and high calories.

If you haven't done so yet, please join my blog as a follower or you may follow me on twitter @FITDIVAFAMISHA or sign up to receive my blogs via email.  Thanks as always for taking the time to read my thoughts...have a FABULOULY FIT DAY!!

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, August 23, 2012

BACK STRETCHES...they feel sooo GOOD!

Good morning my friends!  Hope everyone is having a happy, productive one so far.  I myself, just wished my son a GREAT day at school today (which he is LOVING kindergarten by the way) and my hubby a FANTASTIC day at work.  Before I head off to another awesome Hot Yoga class, I thought it best to go ahead and blog before my eventful day begins...

Today's topic is back stretches.  This particular week I have had 2 of my blog readers actually email me to ask about what stretches they can do to help a tight lower and upper back.  If you're one of those people who tend to wake up in the morning with a tight back as well, then be sure to do the stretches I list today.

Stretch #1, lay in a supine position (on your back) with you legs straight out in front of you.  Gently, bring your knees into your chest and hug your knees.  When you do this stretch, you should feel some relief on your lower back but you also may feel your hip flexors too.  Slowly circle your knees while holding them in one direction and then switch to another.  Stop circling them and gently pull them in to your chest holding for 60 seconds and slowly release.

Stretch #2, Sit on the floor with your legs straight out in front of you.  Take a deep breath while bringing your arms up to the sky.  As you exhale, gently bring your arms straight out in front of you over your toes holding this stretch for 60 seconds.  Don't worry if you aren't flexible!  Just bring your arms as far as you can and tuck your chin...don't forget to BREATHE.  This is one of my favorite stretches because not only does it stretch your back, but it also stretches your hamstrings which are usually tight if your lower back hurts.

Stretch #3, Lay on the floor once again in a supine position.  Bring your arms out into a "T" (directly to your sides at shoulder height) and slowly bring one knee up to your chest.  Keeping your shoulders planted firmly on the floor, gently bring one knee over to one side.  Whichever side your knee is on, turn your head the opposite way...keeping your shoulders in the "T" position and breathe.  Hold this stretch for 60 seconds then slowly release and do the opposite leg.

Stretch #4, Stand up nice and tall with your feet shoulder width apart.  Reach your arms up high into the sky with a deep inhale.  As you exhale, slowly bring your arms down in front of you as though you are trying to touch your toes and hang.  DO NOT BOUNCE!  Ballistic movement is a no-no.  Keep yourself in a static stretch while continuing to breathe...hold for 60 seconds.

Stretch #5, requires a foam roller.  In a seated position with your knees bent and feet flat, gently slide the foam roller behind you.  Have the length of the foam roller be parallel to the length of your back.  Gently lay back with the foam roller on your back with your hips up and feet flat.  Slowly bring your arms up off the floor to your sides in an airplane position.  The placement of the foam roller should be in between your shoulder blades.  Engage your abs, close your eyes and just breathe...hold this stretch for 60 seconds.  This one is my absolute FAVORITE!

Take all five stretches that I've listed for you today and do NO LESS THAN 3 sets of them at least twice a day and you will definitely start to feel some release in your back as the tension melts away...enjoy!

So now that you're nice and relaxed, let's get into today's video!  Today's "Fitness is Fun with your Kids!" video is simply that...having fun with your kids!  Warning...when you watch it, know that my son Pry'nce is pretty much running the video clip for August.  Here's the deal, there are NO RULES when it comes to having fun with your kid(s) via exercise except just that...HAVE FUN!  So turn on the stereo or ipod docking station and GET MOVING!!



Thanks as always for taking the time to read my blog and feel free to post any comments or questions you may have.  Also, join my blog as a follower, sign up to receive it via email or follow me on twitter @FITDIVAFAMISHA today!

As Always...Stay Fit and Happy!
Famisha :-)

Saturday, August 18, 2012

Have YOU done your LUNGES today???

Happy Sensational Saturday friends!  I hope you all have had an AMAZING day so far and have done something for your health and fitness.  If today's your "day off" and you plan on working out tomorrow, might I suggest LUNGES???  I love them!!  So here are pics of the proper form when performing a lunge:   This is a Front Lunge...make sure your knee on your front leg does not go over your toes.  Also, be sure to bring your back foot up onto your toe and bring yourself down into a deep lunge but do NOT let your knee touch the ground.  I like to bring my arms out straight in front of me so that I can "engage" my core.  Abs should ALWAYS be tight...and don't forget to breathe!  Alternate each leg, for 10 reps each if you're a Beginner...20 reps if you're Intermediate...and 30 reps each for Advanced and a good burn!


This is a Side Lunge.  I love these because they work your Adductors (inner thighs).  Step out to the side keeping your core nice and tight.  As you bend your knee, make sure once again that your knee doesn't go over your toes.  Also, be sure to keep the foot of your straight leg nice and flat on the floor.  Arms are out straight for balance.  Alternate both sides...if you're a beginner 10 reps each side...20 reps each side if you're Intermediate...30 reps each side if you're Advanced.


Have fun doing these lunges!  Do these leg exercises 2 to 3 times a week and be ready to see inches LOST and those skinny jeans fitting cute just in time for the Fall weather.  Remember...BURNING IS EARNING!!!  Thanks for checking out today's lunge exercise and have a beautiful, happy and healthy weekend friends!

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, August 16, 2012

HEALTHY BURRITO....FAMISHA STYLE!

Greetings my friends!  So I'm off to a great start of my day, how about you???  I got my son up and ready for another big day of school and just took one of the BEST 90 min HOT (102 degrees) Vinyasa Flow Yoga class...after not having practiced at a yoga studio in 2 years! Let's just say, this yoga instructor made my Bootcamps seem like "La la Land."  It was intense, challenging and de-stressing...I loved it! I'm feeling STRONG and ready to take on the world! I also love the fact that I burned 593 calories too. I love it when people think yoga can't be an intense workout...this class was and I loved it! Okay enough about my amazing workout today and onto to today's topic.

I have been asked by one of my FABULOUS blog followers to share one of my favorite "healthy" recipes with all of you today.  I have decided to share my World Famous Famisha Burrito Recipe that my husband absolutely LOVES when I make it.

Ready for the recipe???  Here you go!  This particular recipe will make 6 full burritos.  So first thing you want to do is buy WHEAT burrito size tortillas.  Buy one packet of 99% Extra Lean Turkey Meat (Jennie O brand is my favorite).  You will need one green pepper, one red pepper, one yellow pepper, one orange pepper and one white onion.  A can of Red Enchilada sauce...the smaller the can the better.  A container of fresh pico de gallo, packet of McCormick burrito seasoning, low sodium packet of Mexican cheese and some Mrs. Dash seasoning.

Prep by chopping up all four peppers and onions into small squares.  You want each pepper to be at least 1/2 a cup each.  Once you've chopped everything up, put it to the side.  Preheat the oven at 350 degrees.  Next, grab a medium to large sized pan, spray with non-stick Olive Oil spray and put on the stove set at medium to high heat and drop the entire packet of lean turkey meat onto the pan cook thoroughly.  Once meat is 100% brown, drop all the peppers and onion onto the meat and stir.  Drain any possible fat.  Next mix in the packet of burrito seasoning mix with 1 cup of water then stir in about 2 teaspoons of Mrs. Dash for extra seasoning stirring throughout the meat.  Simmer the meat and vegetables for at least 10 minutes.  Once meat and veggies look ready, turn off stove.

Grab a glass pan to put the burritos in.  Place one tortilla into the glass pan and scoop about 1/2 cup of meat w/veggies  the burrito, next mix in about a 1/3 cup of the mexican cheese and fold up.  After every burrito is filled, open the can of red enchilada sauce and pour the entire can over every burrito in the tray.  Next, sprinkle the remaining cheese on top of all the burritos.  Place in the oven and bake for 20-25 minutes.  Once complete, remove from the oven and lastly scoop a 1/2 cup of pico de gallo on top of each burrito and enjoy a LOW CAL, LOW SODIUM delicious burrito!

One serving size burrito is only 350 calories.  It's a healthy way to still enjoy mexican food while being able to control how many calories, fat and sodium you consume.  The sodium intake is around 340 mg so keep that in mind in your allowance of 2400 mg a day.  If you're feeling like a cocktail with your burrito...open up a bottle of Skinnygirl White Peach Margarita and enjoy a 35 calorie drink over ice in a low ball glass, CHEERS and BON APPETITE!

Next week, I will give you another one of my favorite healthy recipes.  Thanks as always for reading my blog and have a HAPPY, HEALTHY week!!  Join my blog as a follower today if you haven't done so yet or sign up for it to be emailed to you.   Tomorrow, I will post pics of the proper form of performing a lunge along with the latest "Fitness is Fun with your Kids!" video.  So stay tuned...

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, August 9, 2012

THOUGHT FOR THE DAY....

Good morning friends!  So for those of you who read last week's blog know, this is officially the FOURTH day of my "baby" being a kindergartener.  How is he doing you ask?  Well, today he said "let's go! let's go!  I want to go to big kid's school, Mommy...daddy!"  Which means, he is LOVING going to school!  As most of you parents know, there is no better feeling than seeing your child excited about learning and making new friends.  That part is fresh and exciting for me as a Mom...but I still found myself a bit anxious this morning when I left him once the bell rang and he anxiously lined up with his class to go "learn for the day!"  Now let me tell you, for the last four days and especially today I have had thee BEST workouts!  Exercise is one of the best DE-stressors in the world!  Not to mention, I'm not trying to lose weight because I have literally been at the same weight for the last 20 years of my life give or take being down maybe 5 lbs here and there (depending on the season) and of course the 30+ pounds I gained during my pregnancy...but I'm down 3lbs this week!  Why you ask?!  Because of the grasping with the fact that my "baby" is no longer a "baby" but instead a kindergartner now!  Dramatic?  YEP!

So today I decided that rather than speak on a topic or answer a blog question which I LOVE to do, I just want to give you my thought for the day.  My thought for the day is...make health and fitness a PRIORITY in your life, starting TODAY.  In order to be able to take care of your loved ones and all of the people who count on you on a day to day basis to perform to the best of your ability whether it be in your career job or your job as a homemaker...start TODAY.  By fitting exercise into your daily routine, it will not only help you feel great mentally but the EXTRA CREDIT you receive by your clothes starting to fit a bit loser and the scale FINALLY moving downwards is such a great feeling.

Don't make EXCUSES today!  If you convince yourself that you're "too tired" to jump on the treadmill, to go to your favorite exercise class, go on your nightly walk or just do some jumping jacks followed by squats and ab crunches; you will just be putting yourself one step behind.  So do something POSITIVE for your health and fitness today.

I would love to hear what you do today for your health and fitness, so please feel free to share with myself and my blog followers.  It can be something as simple as:  you cleaned your house today...you danced with your music blasting to 3 of your favorite songs...you went for a swim in your pool...ANYTHING.  Trust me, you will be glad you did!

Next week, I will be back to answering your blog questions and will also post pictures of proper form for lunges along with the latest and greatest "Fitness is Fun with your Kids!" video.  Thanks so much for your continued support and for listening to me ramble on and on about my son starting kindergarten.  :-)  Make today a Happy, Healthy Day and have a Fabulous Fitness Filled Week!!

If you haven't done so yet, please join my blog as a follower TODAY or follow me on twitter @FITDIVAFAMISHA for fitness tips of the day or motivational thoughts to get you moving!

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, August 2, 2012

FAVORITE CARDIO & EXERCISES FOR HIPS!

Good morning!  It's another beautiful morning...just had a GREAT workout and am now getting ready to head out for a day of fun with my son Pry'nce.  It's kind of a sad, but happy day too as you other parents out there with your "babies" starting kindergarten will agree because it's my LAST Thursday of ALL DAY Mommy/Son bonding on a week day since he is now off to Big Kid's School starting Monday!  Where oh where has the time gone?!

So before I turn this into a dramatic blog about how I'm handling my BABY starting kindergarten, let me get to the main subject at hand which is what are my 2 FAVORITE "GO TO" Cardio machines for trimming and leaning out the hips???  AND...what are my 2 FAVORITE "GO TO" Exercises for trimming and leaning out the hips???  Well, get ready because they aren't anything fancy or trendy.  Ready?  Here you go!

Cardio equipment #1...Elliptical Machine (PRECOR is the only brand I stand strong behind too if you were to ask me the different lines of ellipticals...this in my opinion, is the BEST).  The elliptical machine is such a good one because it not only targets your HIPS, but it also targets your glutes, quads, and hamstrings.  What else is FABULOUS about this piece of cardio equipment is it also is LOW IMPACT on your knees and joints so you can go on it for 30 minutes to 60 minutes and not feel PAIN in your joints.  Make sure you keep your heels down while moving the pedals.  The most common mistake people make when using the elliptical is bringing their heels up instead of leaving their feet FLAT on the pedals.  Switch it up too...moving forward allows you to target the top of your thighs (quads) and hips, while moving backwards allows you to target your glutes (butt) and hips.  So get on that elliptical and have fun!

Cardio equipment #2...Treadmill at an INCLINE.  Now if you mean SERIOUS business and aren't a BEGINNING exerciser, crank that treadmill up to 10-15 incline for 20-30 minutes (YOU'RE WELCOME!) and feel the inches come off!  If you're a beginner, that's ok!  Crank it up to at least a 3 incline and you will start to FEEL the inches coming off.  Remember, I didn't say to RUN did I?  Nope!  WALK at your incline between 3.0-3.5 RPMS...and be ready for RESULTS!

Favorite HIP TRIMMING EXERCISE #1...LUNGES!!  LOVE, LOVE, LOVE LUNGES!!  Front, side, back, split...they ALL work!  Start off with just 3 sets of 10 reps and work up to 20-30 reps.  Be sure to watch your form...do NOT let your knee go over your toes.  Form IS everything!  I will post pics this weekend of how each lunge looks so you have a reference...but once again do NOT have your knees go over your toes.  Lunges not only trim your HIPS, but they also LIFT your glutes and who doesn't want that? Right?!

Favorite HIP TRIMMING EXERCISE #2...Floor Bridges.  Very simple!  Lay in a supine position (facing the ceiling/sky) with your knees bent and feel flat.  Gently and slowly lift your hips off the ground and squeeze your glutes.  3 sets of 20-30 reps.  When you're feeling comfortable with this exercise, progress it to bridge up...lift one of your legs while your hips are up off the floor, bring that leg back down, followed by your hips down.  Alternate legs and do at least 3 sets of 15 reps each leg. 

So these are my TOP 2 CARDIO AND EXERCISES that target your HIPS!  Know that there are many progressions of the exercises described to you today and I will be sure to add some pictures for your review as well.  By doing the exercises listed and incorporating a cardio program into your weekly routine 4 times MINIMUM along with a HEALTHY eating plan you should start dropping sizes before you know it!

Thanks for taking the time to read my blog and feel free to post any questions or comments you may have about today's blog.  Also, join TODAY as a follower if you enjoyed it and also follow me on twitter @FITDIVAFAMISHA for more fitness tips or Famisha'isms of the day.  Next week, there will be a new "Fitness is Fun with your Kids!" video for the month of August.

Have a Beautiful, Happy and Healthy Week!!

As Always...Stay Fit and Happy!
Famisha :-)

Thursday, July 26, 2012

SMILE...IT'S ONLY FITNESS!!!

Good morning my friends!  So do I even have to tell you....I just had a ROCKING workout and am ready to take on what this world has to offer me today.  I'm not going to speak on anything specific today.  Well, that's not exactly true.  We know I'm going to speak about FITNESS, but I'm going to keep it short and sweet today. 

I actually want to just give advice.  Did you ask me for it?  No!  Well, actually I do have a lot of people say to me "I wish I could bottle up your ENERGY Famisha..." or "Where do you get so much energy??!"  What do you think my answer to that question is?  Yep!  You guessed it!  FITNESS BABY!  Look, anyone who has known me for at least a year to 10 years knows I have always had a loud, outgoing, energetic personality...but I truly believe FITNESS is what keeps my energy level up.  As a matter of fact, I know it's what keeps my energy level up.

So instead of stressing out about how you're going to fit a workout in today OR will you be able to make your deadline at work and still make it to your favorite fitness class, take a deep breath and slowly let it out.  Then....SMILE, it's only fitness!

Fitness can be taking a brisk walk every evening for at least 30 minutes by yourself to clear your head of the days events and have some "me" time...or dropping to the floor and doing a set of ab crunches, a 30-60 second plank or even a set of push ups.  There are NO RULES...just move!

I guarantee if you take as little as 10 minutes (if that's all you have) to do something for your MENTAL health and fitness, you will feel much better.  Don't stress about it...SMILE about it because it's only FITNESS!  Your heart, mind, body and loved ones will be happy you did it as well.

Thanks for reading today's quick blog but I just had to let my loyal blog readers know that there are many reasons to SMILE when you think about doing something positive for your health and fitness.  So if you're reading this at the end of your day and haven't done anything for your health and fitness YET today, use some of my suggestions above and do something....even if it's only for 5 minutes.  You will be happy you did!

If you haven't done so yet and are interested in learning more about my background and have questions about possibly working with me, check out my website www.glistengirlsfitness.com and check out some of the AMAZING testimonials that my loyal clients have given as well.  I will be offering virtual training in the near future for those of you who live out of state and are interested in program design for your fitness goal.  Also, join as a FOLLOWER today of my blog if you enjoy it!

Thanks for your continued support!

As Always...Stay Fit and Happy!
Famisha :-)

Saturday, July 14, 2012

HAPPY SENSATIONAL SATURDAY!!

Hi friends!  I thought I would blog real quick today since this Thursday on "Blog Thursday" I will still be on vacay celebrating 13 FABULOUS years of marriage to my WONDERFUL hubby Eric...and Pry'nce will be with us too.  Hey!  We're a PACKAGE DEAL! ;-)

On this Sensational Saturday, I just want to showcase some of my AMAZING clients that I get to "play" with on a weekly basis during their personal training sessions and at my Weekend Warrior Bootcamps.  Some of these clients have been training with me as long as 3 1/2 years and others just a few months, but each and every one of them are HARD WORKING individuals with their EYE ON THE PRIZE...which is reach or maintain their fitness goal!

This is my client Jocelyn...she is engaging her core big time!  This particular exercise is a Plank with both feet and forearms resting on Dyna disks.  This is an advanced exercise that as you can see, she makes look VERY easy!  Good job Jocelyn!

This is my client Kat.  She is doing a Full extension plank while holding onto a 10lb medicine ball...once again, an advanced exercise that she is doing flawlessly.  Go Kat go!

This is my Fit Diva Linda.  She is a great example of how you can be FIT and FLY in your 60s!  She is doing a Plank with her forearms on the BOSU...another advanced one.  Look at her perfect form and if you ask her, she'll tell you...this feels DELICIOUS!!

Here are my fun hubby and wife...Tory and Heather that I enjoy training very much.  As you can see they are also doing a Prone-iso abs (plank) on their forearms...BUT with foam rollers on their back to assure PROPER FORM.  Some people like to call this evil of me...I like to call it making sure form is flawless to PREVENT injury!

So I hope you enjoyed today's pics of a few of my clients!  Did you notice the theme of today's pics???  PLANKS!  Since I blogged about planks this week, I thought it only fair to showcase the various planks I have some of my clients do and trust me!  There are MANY, MANY more!

Next week, I will showcase some more clients doing CORE work...my other favorite besides PLANKS.  So have a beautiful weekend and Fitness Filled week ahead and I will see you back here next Thursday the 26th!

HAPPY PLANKING!!

As Always...Stay Fit and Happy!
Famisha :-)