Thursday, August 30, 2012


Good morning friends!  I love my 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


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 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


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 danced with your music blasting to 3 of your favorite 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


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 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 :-)