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 29, 2012
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 :-)
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 :-)
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 :-)
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 :-)
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