Thursday, March 28, 2013

Hitting a PLATEAU...

Good morning friends!  Today I am going to speak on something that I'm sure each and everyone of you have experienced at one time or another during your fitness journey.  A blog follower has asked that I speak about what to do when you hit that dreadful plateau.  Well, it's actually very simple...

First, take a look at your last 3 weeks.  How has your diet been?  Now I don't mean an actual "diet," I mean your food intake.  Have you been eating 5 to 6 servings of fruits/veggies?  Have you been LOGGING what you're taking into your body for fuel...including a bite here and there of what you are making for your kid(s) to eat?  The stick of gum you popped in?  Your water intake?  64 ounces MINIMUM...  If you answered NO to this (then you are obviously being HONEST) and need to start TODAY logging everything that you eat. 

Did you eat breakfast today?  Look, I know you've been hearing this all your life; but it's TRUE.  This is the most IMPORTANT meal of the day!  I don't mean that cup or 2 or 3 of coffee/frapuccino that you drank this morning, I mean FUEL.  I hear people say all the time "I don't like breakfast!"  Well, then I guess RESULTS aren't that important to YOU.  Breakfast can be something as simple as a half a banana, a scoop of peanut butter, a handful of grapes, apple slices, a piece of whole wheat 100% grain toast, a grapefruit, ETC...ETC...  But you must have FUEL.  One last thing about food, MIX IT UP!  When some of my clients turn in their food logs, I can guess what I'm going to see on their food plans.  I don't care how "picky" of an eater that you are, there are way too many foods out there for you to keep eating the exact same thing EVERY DAY and EVERY WEEK.  Switch it up!

Now that I've got the food thang out of the way, let's talk about your workouts.  You need to switch up your CARDIO every 3 weeks.  It's true what us Fitness Professionals say...MUSCLES HAVE A MEMORY.  If you don't mix up your cardio and keep it at the exact same every time you perform it, you're likely to hit a plateau.  Check out last week's blog entry about my top 5 Treadmill exercises.  If you LOVE the treadmill, mix up your routine with the examples I gave you last week.  MIX.IT.UP!

Also, add weight training to your program if you haven't already started.  The BEST way to see the quickest RESULTS and see your body actually TRANSFORM is when you add weight training to your program.  One thing I pride myself in as a Successful Trainer is getting my clients RESULTS and a body that they never imagined they would have.  They don't get BIG and BULKY...they get LEAN and SCULPTED beautifully.  I also combine Boxing, TRX along with weight resistance have to mix it up!  I don't mean to sound like a broken record...but you do!  If you usually go to the same weight machines at the gym...try free weights next time....MIX IT UP!!

So today, instead of setting your cardio to the usual resistance and distance increase the resistance.  Push yourself a bit farther.  In between do some Jumping jacks, Push ups, Squats, Lunges...but MIX.IT.UP!  Going on a walk this morning (why not it's gorgeous today...if you live in AZ), this afternoon or evening?  Jog in between, pick up your pace and speed walk down one block, or high knee it...try something NEW.

Hope this helps you get past that plateau...if you live in the East Valley in Arizona.  I want to invite you to attend one of my RESULTS BASED BOOTCAMPS.  They are welcome to EVERY fitness level from beginner to advanced.  Since I am Nationally Certified with credentials to help those with special conditions, I can show different attendees modifications so you get the most out of your workout.  It's full body and a great workout!  If I say so myself! ;-)  For more details, go to my website and click on Services, then Bootcamp.  I hope to see you there!

Thanks for taking the time to read today's blog and feel free to leave any comments or questions you may have.  I'm off to my usual Hot Yoga class...NAMASTE...

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

Thursday, March 21, 2013


Hi Friends!  Happy SPRING!  Many of you have just enjoyed spending Spring Break this past week with your kid(s) and/or friends and some of you are enjoying it this week...I hope you are being ACTIVE and enjoying the gorgeous outdoors.  One of my FABULOUS Blog Followers has asked a great question for me to speak on today which is "how do you get the most out of a treadmill workout?"  For those of you in the mid-west or other parts of the country that are SNOWING right now, you have to get your workout inside...if you go to a fitness facility or own a home treadmill, I will give you my TOP 5 ways to get the most out of the treadmill.  Ready?  Here you go!

Counting down...#5, Looking to work out your glutes (butt), hips and thighs??  Who isn't right?!  Well, do yourself a favor...put your INCLINE on the treadmill up to 10 with an RPM (speed) of 3.2-3.5 after 15 minutes, hike it all the way up to 15.  PUMP YOUR ARMS!  If you hang on  then you are defeating the purpose which is to feel a great burn in the areas I mentioned while burning the most calories that you can.  Here's the GREAT only have to do this for 30 minutes and you will burn 300-400 calories!

#4, Interval Train.  Start with a warm-up of walking briskly at 4.0-4.2 pumping your arms at a FLAT incline.  After 10 minutes, change the RPM to 4.5-5.2 and jog for 5 minutes.  Then move the RPM back to 4.0 moving your incline up to 4 and walk briskly at the incline pumping your arms (DO NOT HOLD ON) for another 10 minutes...back to 5.2-5.5 and run at the 4 incline for another 5 minutes.  After the 5 minutes, incline to 6 with 4.5 RPM walking briskly pumping your arms for 5 minutes and lastly dig deep, keeping your incline at 6 move your RPM back up to 5.5-6.0 and sprint for 5 minutes up the hill...don't forget to breathe!  Finally, move the incline back to FLAT with RPM at 4.0 pumping your arms for 5 more minutes and then down to 3.5 for 2 minutes for a COOL DOWN.  You have now completed 45 minutes with a 2 minute cool down of Interval Training.

#3, Work out those calves, hamstrings and glutes!  Keeping your treadmill FLAT, put your RPM at a 3.0-3.3 and walk backwards for 30 minutes.  If necessary, HOLD ON TO THE SIDE RAILS.  30 minutes is all you need to do this particular workout because you WILL feel the burn...enjoy!

#2, SIDE SHUFFLES.  Keep your treadmill at FLAT, set the RPM to 3.3-3.5 and carefully turn your body sideways on the treadmill.  If necessary, using the hand that is closest to the front handles of the treadmill hold on lightly and start to side shuffle.  Don't forget to BREATHE!  After 20 minutes, carefully turn your body to face the opposite way so that your other hand is now lightly holding on to the front handles and shuffle for another 20 minutes.  Finally, turning yourself to face the front of the treadmill walk pumping your arms for 5 minutes at 3.0-3.2 as a COOL DOWN.  You have now completed 40 minutes with a 5 minute cool down.  This particular exercise on the treadmill WILL get your heart rate up so prepare to BURN some serious calories and feel your heart rate go up.

#1, PUSHING YOUR BODY WEIGHT!  This is by far the most challenging exercise of them all (in my opinion).  Keeping your treadmill turned OFF, holding on to the front handles RUN as fast as you can for 5 minutes.  This is a strength builder and high calorie burner!  After 5 minutes, step off the treadmill and do 50 Jumping jacks...give yourself a 60 second rest and step back onto the treadmill and complete round 2 of 5 more minutes of running as hard as you can with the treadmill OFF...repeat the first round again with 50 Jumping jacks.  Repeat all of this 2 more times with the total amount of time of running on the treadmill for a 20 minute workout and 200 Jumping jacks TOTAL.  Great job!!

I hope you enjoyed my top 5 Treadmill exercises!  Remember, some of these are quite challenging so be sure you are ready for the challenge and make sure you BREATHE when performing them.  Mixing up your workouts will help you continue to work towards accomplishing YOUR Fitness Goal and should always be FUN!  Spring is here friends and Summer is right around the be sure to stay active for both your MIND and BODY!

If you enjoyed today's blog and haven't done so yet, join TODAY as a follower.  Feel free to post any comments or questions you may have about today's blog or any other topics you may want me to speak about in the future.

Make sure you do something to promote your health and fitness TODAY!  Have a beautiful, fitness filled week!  I'm off to Hot Yoga...NAMASTE....

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

Thursday, March 7, 2013


Good morning friends!  Did you miss me last Thursday???  Yes, last week I took the week off from blogging...crazy, isn't it?!  I think I may start blogging only 2 times a month, but who knows!  Maybe I'll continue to do it EVERY week.  It just depends on whether I have something important to say or not.  Which any one who knows me knows I ALWAYS have something important to say when it concerns being your FITTEST and HEALTHIEST you can be.  So what am I blogging quickly about today you ask?!  SPRING.IS.UPON.US!!

Are YOU ready for Spring?  Or are you already done with your "New Year's Resolution" to get back in shape? don't need a New Years Resolution to FINALLY decide to make your life a healthy one!  You need a it MONDAY, TUESDAY, WEDNESDAY, THURSDAY, FRIDAY, SATURDAY and yes....SUNDAY.  Choose the day YOU decide YOU are ready to be the fittest you've ever been.

I myself absolutely LOVE working out (I know, even my husband thinks I'm crazy sometimes when it comes to my PASSION for BURNING and EARNING!) and everytime I take a look at my son and how much he loves to come into my fitness studio and workout with his Mommy, it reminds me of the EXAMPLE I am making for my son.  Fitness should be a WAY OF LIFE...not a FAD that you stick to once in a while or that you do for a day and then go celebrate you worked out with a DRIVE-THRU burger or a OVER PRICED HIGH CALORIE trendy coffee drink.  Fuel your body properly!  Fuel your kid(s) body properly!  Do NOT reward yourself for losing weight, inches and/or bodyfat with FOOD.  You are NOT a dog!  Reward yourself with that outfit you've been eyeing and can FINALLY fit into!  A movie you have been wanting to see!  Anything but food!  As a trainer, nothing bothers me more than hearing people say "I DESERVE this HIGH SODIUM, HIGH FAT, HIGH CALORIE (blank) because I worked out today!"  Really?!  Okay...

Here's the deal, ENJOY life!  Don't put yourself on a FAD DIET and then go back to unhealthy eating habits once you've lost the weight.  Enjoy the little things in MODERATION but ALWAYS, ALWAYS keep your EYE ON THE PRIZE!

MY prize is the fact that I've got a BIRTHDAY coming up next month that I'm excited about and I want to look and feel better than I did 10 years ago!  And honestly, I have MORE energy now than I did have 10 years ago and that was before I even had a child.  FITNESS IS A WAY OF LIFE!  So start working on YOUR fitness goal today because SPRING IS UPON US and don't you want to feel and look your best?! ;-)

Before I close...oh and step off my SOAP BOX (haha!) I want to wish my FABULOUS, BEAUTIFUL, KIND and YES....ATHLETIC little boy Pry'nce an EARLY HAPPY BIRTHDAY!!!  My "baby" turns 6 years old TOMORROW and I just can't believe how time has flied!  So happy birthday to my special, fun boy Pry'nce!

For the rest of you, I say make this a Happy, Healthy week and I will blog with you again SOON!  I'm off to Hot Yoga...NAMASTE....

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