Thursday, January 31, 2013


Hi friends!  I hope you are having a wonderful afternoon so far...I myself have already gone to my FAVORITE Hot Yoga class and burned 802 calories this morning.  I know I've said it before, but I will say it again...incorporate yoga into your fitness routine for overall results.  Everyone should incorporate cardio, weight resistance and yoga (flexibility AND strength) into your fitness program.  The results when you do all three are absolutely AMAZING...or as my clients like to say "FAMAZING!"

Today, I thought I'd share the latest "Fitness is Fun with your Kids!" video for the month of February.  It was so much fun to film because my son and I LOVE to workout together.  Fitness is something that CAN be fun and when you do it with your kid(s) it benefits both of you.  It gets you up and moving...and BURNING CALORIES!  There is never an age too young to start teaching your kid(s) the importance of movement and being active.  So I encourage you to actually watch my video and do it with your kid(s)!  What are you afraid of???!

I hope you enjoyed watching today's video and will find some time TODAY or TOMORROW...or the NEXT day to workout either by yourself OR with your kid(s).  You don't need a gym membership, just some water bottles and the right attitude.
Thanks as always for your support and feel free to share my blog with your family and friends!  Make TODAY and the month of FITNESS FEBRUARY a Healthy, Happy one!
As Always...Stay Fit and Happy!
Famisha :-)

Thursday, January 24, 2013


Hello friends!  Well, today is a very interesting looking day here in Arizona...appears overcast but not raining, so looks like GET BACK IN SHAPE Bootcamp will still be happening today!  Before I head out to go run that, I want to answer a GREAT question that one of my Blog followers asked me to speak on today.  "When should one rest and when should one push through a workout when under the weather?"

To that I say...great question!  Here's my very short and sweet answer.  First and foremost, if you just have a cold and NO fever...mild to moderate exercise is okay!  Exercise can actually help you feel better by opening your nasal passages and temporarily relieve nasal congestion.  I'm sure many of you have heard athletes say "I'm just gonna SWEAT THIS OUT."  Well, if your symptoms are common cold ones such as runny nose, nasal congestion, sneezing or a MINOR sore should be fine.  But when I say this, remember...I'm NOT a doctor!  I'm just giving my personal AND professional opinion.  Moderate exercise is going for a WALK rather than going for a RUN.

Now if you have chest congestion, hacking cough or an upset's time to take some time OFF.  Rest your body and take the proper medicine you need to get better.  You definitely DON'T want to exercise if you have a fever, fatigue or WIDESPREAD muscle aches.  The best thing you can possibly do is REST.

Here's the deal, let your BODY be your guide on whether you should exercise or not.  If you do just have a cold but find yourself feeling absolutely MISERABLE, take a break.  Believe or not, it's actually okay to take a few days off from working out and allowing your body to rest.  The last thing you need is for your sickness to affect your performance because you don't want to incur an injury along with being sick!  Plus, if you have a fever and workout, it'll raise your body temperature internally and make you sicker.  You don't want to be kept from reaching your fitness goal even longer by not listening to your body.

Finally friends, it's obviously BEST to check with your doctor if you're not sure whether you should work out and push through your sickness to keep your 2013 Fitness Goal going strong.  But don't put a huge hiccup in your fitness program by matter matters worse by working out when your energy level is LOW and you can barely breathe.  AND...if you work with a Personal Trainer, you don't need to be getting your Trainer sick either!  Your trainer WILL understand...I personally will NOT train a client if they come into my Fitness Studio SICK and feel that you should use COMMON SENSE and know that if you are hacking during your exercises, you shouldn't be near ME or my equipment sick.

I hope this helps answer the question on when to work and when not to while feeling LESS than 100%.  Thanks for the great question and as always, thanks for the continued support!  Feel free to share my blog with your friends and family...and if you haven't done so yet, join my blog TODAY as a follower.

I'm off to go fuel up on some healthy carbs before I run my GET BACK IN SHAPE Bootcamp in an hour!  Make today a FABULOUSLY, FITNESS FILLED day!

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

Thursday, January 17, 2013


Greetings friends!  Do you have a job that's causing you to SIT all day at a computer???  Well, here are some tips on things that you can do to help yourself burn some calories in an 8 to 9 hour day.

First, how are you sitting right now?  Are your shoulders slumped forward?  If so, sit up TALL right now.  Roll your shoulders back and ENGAGE your abs.  Engage your abs?  What is Famisha talking about?  Well, act as though there is a string attached to your bellybutton and pull it to your spine.  Now, I didn't say hold your stomach in...I said pull your belly button to your spine.  By doing this, you should still be able to carry on a conversation without anyone even knowing your "holding your stomach in" because you're engaging your abs!  You can actually do this while driving in your car too...try it!

Secondly, do some calf raises.  Sitting with your feet straight, lift your heels up and bring them back down.  Do this 15 to 20 times...3 sets.  Now, stretch your right leg out in front of you and switch to your left.  Repeat this on each leg at least 15 to 20 times.  Think of this as "leg extensions."  By doing this, you are actually strengthening your quadricep muscles (top of your thighs) and loosening up your legs so that they're not tight.

On a conference call that's making you a bit tense?  Roll your shoulders back and gently bring your right ear to your right shoulder hold for 5 to 10 seconds and breathe...gently bring your left ear to your left shoulder and hold for 5 to 10 seconds.  This will feel soooo good!  And you may even hear your neck crack a bit but it will also relieve some stress.  Feel free to add at least 10 shoulder rolls back as well to help de-stress yourself.

Finally, want to work out your arms and get a quick burn?  Sit on the edge of your chair and grip the front of it with your hands.  With your palms touching the edge of the chair, knees bent and feet flat walk yourself out about 3 to 5 inches away from your chair.  Lower your body down, bending your elbows at least 90 degrees and push yourself back up straightening your you do so, exhale thru the mouth.  Repeat this 10 to 15 times...for at least 3 sets.  This will target your triceps (the back of your arms) and help you burn some calories.

There are so many more exercises that you can do in your 8 to 9...even 10 for some work day, but let's start with these for TODAY.  By doing the exercises I suggested above, you will not only DE-stress and actually MOVE for the day...but you will also burn some calories!  So make it a HAPPY, HEALTHY PRODUCTIVE day!

Thanks as always for taking the time to read my blog and I hope 2013 is starting off as a very successful and fitness filled year for you and your family.  If you have any questions...feel free to ask and I will blog with you again SOON!

As always, if you live in the East Valley in Arizona...come JOIN ME at my Weekend Warrior Bootcamp Saturdays at 11AM and starting Thursday, January 24th for "Get Back in Shape!" Bootcamp at 10:30AM.  Both will be held at Cosmo Park in Gilbert.  For more details, check out my website at:  Don't live in AZ, but looking for some professional guidance in your fitness program?  Try Virtual Training...I train clients all over the U.S. with my Virtual Training program.

Make TODAY and the rest of your week a Fitness Filled one!

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

Thursday, January 10, 2013


Hello my friends!  I hope all of you are off to a GREAT 2013!  Did you make a New Year's Resolution?  Here's the thing as a Certified Personal Trainer who has been in the fitness industry CHANGING LIVES and TOUCHING SOULS thru the POWER OF FITNESS for OVER 11 years now, every January I have a ton of people reach out to me and say "I'm ready to get in shape!  This is my year Famisha to finally get back into my SKINNY jeans!"  Now to that I say...congratulations on deciding to make this your year for YOU.  To be healthy not only for yourself but for your kid(s) who look up to you each and every day and follow your every move and example.  But WHY January????  Why not decide this in April...June...November?  Why is it that the majority of people in the world WAIT until January 1st to finally be healthy????  This is a question that has always puzzled me.  Now don't get me wrong, I applaud each and every one of you that have decided to make this change in your life...but why NOW?  Every January, I brace myself for one of the busiest months of my life because I know I'm going to have my regular clients who have already realized the importance of a healthy, fit lifestyle and then the new clients who WANT to make health and fitness a priority in their life now.

Here's my advice to you...please understand it's a LIFESTYLE.  You cannot change what you have done for YEARS, MONTHS, just one month.  Make the commitment to yourself to make each and every day of 2013 the HEALTHIEST and HAPPIEST day you can make it.  Fitness is a LIFESTYLE.  It starts from the FIRST thing you decide to put into your mouth for the day to help give you the energy you need to take on your day or get through your workout.  It's understanding that you may not like to eat breakfast, but by doing so you are revving up your METABOLISM for the day.  It's understanding that fruits and veggies are your FRIEND.  It never ceases to amaze me the look of SHOCK on a servers face at a restaurant when my 5 1/2 year old son HAPPILY orders "steamed broccoli" with his meal...or carrots WITHOUT ranch...or tells the Subway employee "no thank you, I don't need cheese."  These aren't punishments...this a child creating a HEALTHY way of eating for himself so that he can avoid being an OBESE child.  Now don't get me wrong, he is a kid and I do let him enjoy a sweet here and there...and we both enjoy sharing popcorn at the movies together.  But it's all in MODERATION. 

So what is my point you ask???  My point for today's blog is:  Make the ENTIRE year of 2013 the year you decide to make Health and Fitness along with a healthy way of eating a CONSISTENT way of life for not only YOU...but for your family as well.  I know I'm lucky to have my own fitness studio that I can workout in at any time...but guess what?!  If you don't have access to a gym, you still can go OUTSIDE and go for a WALK.  Too cold???  Stay inside and turn on your favorite music and dance...but MOVE.  Don't sit on the couch with a bag of potato chips watching the Biggest Loser and make comments...get up and do some jumping jacks during the commercial break, some sit ups, tricep dips off the edge of the couch...MOVE!!!

If you have any questions on blog topics you would like me to speak on this year, feel free to post them.  I love giving advice and I love to share my LOVE and PASSION for fitness with others.  It's a way of's FUN!  It's something that you need to do for longevity in life!  And it's the best DE-STRESSOR on the planet!  I know...a bit dramatic, but my true personal opinion.

If you live here locally in the East Valley, join ME this Saturday, January 12th at 12NOON for some Fitness Fun at Cosmo Park for my Weekend Warrior Bootcamp!  For more information on it, go to my website at

Thanks for taking the time to read today's blog and if you haven't done so yet...join TODAY as a follower and don't be shy!  Ask me your burning fitness questions!  Now GET UP and GET MOVING!  Make it a happy, healthy day and week!  'Til next time....

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