Water bottle workout: Staying fit with Famisha - FOX 10 News | fox10phoenix.com

Enjoy my segment shot LIVE this morning on FOX-10...stay fit and happy!!

Water bottle workout: Staying fit with Famisha - FOX 10 News | fox10phoenix.com

Give the GIFT OF FITNESS this holiday season!

Good morning friends!  I hope you are all having a fabulous morning so far.  In Arizona right now, it is pouring RAIN...which is a good thing and as all Arizonians know, it will be done by NOON and you'll never even know it rained.  I hope you all had a nice Thanksgiving and took into consideration all of the calories I blogged about a couple weeks ago and how to burn them off.  I really enjoy that holiday because I truly love giving thanks for the beautiful blessings in my life every year! 

Now...it's the month of SHOPPING!  Some of you battled with crowds on Black Friday and others (like myself) shopped on Cyber Monday.  How about you give a LOVED ONE the Gift of Health this holiday season?  Glisten Girls Fitness has gift certificates that you may purchase for your loved ones.  Do you know someone who could benefit from Virtual Training?  If you don't live in Arizona, but are looking for some fitness guidance with a great customized program design specifically for YOU...Virtual Training is for you.  Virtual Training can be purchased directly from my website:  www.glistengirlsfitness.com.  Select the SERVICES tab, click Virtual Training and the directions are right there on the page.  If you're purchasing this as a gift, include that in your notes when you purchase it and I can send you the Gift Certificate for your loved ones "stocking stuffer."

You may also purchase session packages via Gift of Fitness certificates.  Those have to be purchased directly thru me.  Once purchased, I can give you the certificate as well.  Every year, this is a popular gift that most couples and friends like to buy for each other over the holiday.  If you do purchase the Gift of Fitness for your loved one, be sure to have them call me after the holiday to schedule them for January...the sooner the better because January is a CRAZY month of New Year's Resolutioners. ;-)

Here are the two Gift Certificate options:

If you have any other questions regarding the Gift of Fitness certificates, comment here on my blog or you may email sales@glistengirlsfitness.com.  Also, check out my website for all of the cute Glisten Girls clothing and ball caps that are on sale for the holiday too.

Thanks as always for reading my blog!  Wishing you and your loved ones a very HAPPY holiday season.  Oh and one last thing!  If you live in Arizona, check out my LIVE in studio segment THIS Sunday, December 7th at 7:45AM on FOX-10 News.  I will be showing fun and easy workout ideas that you can do from the comfort of your hotel room as you travel this holiday season.  If you don't live in Arizona, but would like to see it...go to the fox10phoenix.com website and watch it LIVE online.

It's time for me to get ready for my hot yoga practice, so thanks again for all your support!!  Make today a GREAT day and MOVE!!  And don't forget to purchase a "Gift of Health" certificate...NAMASTE...

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

Thanksgiving CALORIES...keeping it REAL

Good morning friends!!  I hope you are enjoying a beautiful, crisp FALL morning so far today.  Today's blog will be brief and to the point...Thanksgiving calories for most of your FAVORITE foods.  I do this every year!  Every year, I break down how many calories are typically in one of your Thanksgiving menu items and how much time you will NEED to spend on either the treadmill or elliptical to BURN.IT.OFF!  Now remember, going for a brisk walk outside at a good pace...or a jog can also do the same if not better that being on a treadmill or elliptical can do.

Are you ready for the FACTS???  Here you go!

Turkey:  serving size of 6 oz is about 340 calories.  Time on treadmill 35 min/elliptical 56 min
Ham:  serving size of 6 oz is about 300 calories.  Time on treadmill 31 min/elliptical 49 min
Gravy:  serving size 1/2 cup is about 150 calories.  Time on treadmill 15 min/elliptical 25 min
Green bean casserole:   serving size 1/2 cup is about 150 calories.  Time on tread 23 min/elliptical 37 min
Stuffing:  serving size 1/2 cup is about 130 calories.  Time on tread 18 min/elliptical 30 min
Mashed potatoes:  serving size 1/2 cup is about 150 calories.  Time on tread 15 min/elliptical 25 min
Rolls:  serving size 1 roll is about 155 calories (with BUTTER).  Time on tread 15 min/elliptical 24 min
Cranberry Sauce:  serving size 1/2 cup is about 180 calories.  Time on tread 20 min/elliptical 31 min
And...DESSERTS! 
Pumpkin Pie:  serving size 1 piece is about 180 calories.  Time on tread 20 min/elliptical 31 min
And MY weakness...Pecan Pie:  serving size 1 piece is 500 (YEP!! You read this right) calories.  Time on tread 50 min/elliptical 60 minutes.

Now, I'm sure there are many food items that I may have left off that you usually include on your Thanksgiving menu.  I wanted to give you the most "popular" items.  Take a look...cut this out...tape it to your fridge...bathroom mirror or somewhere that you can review it and know that you will need to BURN OFF all of those calories that you are going to consume next Thursday.  Instead of going straight to the couch to watch football OR take a nap after eating a ton, go for a walk outside with your loved ones to laugh, chat and burn off SOME of the calories you have consumed.

Remember, Thanksgiving is a time to give THANKS for things in your life.  I myself, am very THANKFUL for my beautiful family, my HEALTH, my wonderful friends, loyal Clients and for having a Career that I truly LOVE that never seems like "work" to me although I work 24/7.  Take the time to be THANKFUL for the things that truly matter in life.  I would like to thank YOU for always taking the time to read my blog, watch my segments on FOX-10, attend my RESULTS based Boot camps on Saturdays, keeping me busy by CHANGING some of your LIVES and TOUCHING some of YOUR souls thru the power of fitness EVERY single week.  I am truly happy and feel very blessed for all of YOU.

Now...it's time for me to head out to my favorite Hot Yoga practice in which I am very THANKFUL to be able to go do every week.  I love being able to do something for my mind, body and soul that I feel so fabulous about after each and every practice.  Have a beautiful day my friends!

HAPPY THANKSGIVING!!!!

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

OPEN FORUM

Good morning friends!  Today, I am opening up my blog for any questions you may have regarding your workouts, proper food intake, the "latest" and greatest workout trends, etc...

Send me your questions and I will be sure to answer them BEFORE next Thursday.  Next week, I will give you IMPORTANT calorie information regarding your Thanksgiving dinner FEAST that most if not ALL of you will be consuming on Thursday, November 28th as we all give thanks.

Don't be shy and there is NO dumb question!  Looking forward to answering your questions and chatting with you all.  In the meantime, GET UP and GET MOVING today!  It's a gorgeous morning in Arizona (it's FINALLY crisp and chilly in the mornings) so if you live in Arizona, go for a nice walk after you drop your kid(s) off at school...or a jog...or go to a nearby park and do some lunges, jumping jacks, planks, etc.  Just MOVE!  I'll be heading out to my usual Thursday morning Hot Yoga practice, but plan on also getting out today and going for a nice walk this afternoon before I pick my son up from school.  Take some time today to notice your surroundings and beautiful nature!  If that means going for a walk around your building during your lunch break at work...do it!

Send me your questions and make today a HAPPY, HEALTHY day!!  And remember...every little bit counts.  Fitness is a LIFESTYLE.  Fitness is a JOURNEY.  Fitness is a DE-stressor.  It takes hard work and dedication to create a healthy mind, body and soul, so dedicate YOURSELF to a healthier, happier lifestyle TODAY.

Thank you for being a part of my weekly blog and have a BEAUTIFUL DAY!!

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

FITNESS IS FUN!!!!

Good morning friends!  I hope you are all having a productive, happy morning so far today.  My first question to you is, did you have a "Halloween Candy Gorge Hang over" last Saturday?  Are you still recovering from all the candy that your kid(s) received on Halloween but somehow finds it's way into your belly?  If you answered YES, then it's time to THROW IT OUT, give it AWAY, or trade it in to your local dentist in exchange for money (some dentist offices do this).  If those options make you roll your eyes or make you say "that's FUNNY Famisha...not happening!"  Then, make a pact to yourself that you will ONLY take one piece a day...or how about NO candy everyday.  If you do take a piece...ONE ONLY...then make sure you worked out for a minimum of 30 minutes (preferably an hour) and burn NO LESS than 300 calories.  YOU CAN DO IT!!

If you don't live in Arizona or do live in Arizona but found yourself missing my segment on FOX-10 News, I am posting the link here.  I love going to FOX-10 and doing live segments for them as their Fitness Expert in studio.  This particular segment is on what to do with all those left over PUMPKINS lying around the house now that Halloween is over.  Hey!  I can turn ANYTHING into an exercise...who needs weights?!  So check out my segment below and grab your pumpkins and MOVE!  Enjoy!!

http://www.fox10phoenix.com/clip/10804636/pumpkin-workout

If you are in town and want to attend one of the most AFFORDABLE, challenging and fun Boot camps then come JOIN me this weekend at my RESULTS based Boot camp.  The cost is ONLY $10...yep!  $10 CASH with a guaranteed calorie burn of 800+ calories.  It is held at Cosmo Park in Gilbert at 6:30AM to 7:30AM.  For more details, check out my website at www.glistengirlsfitness.com

Well friends, it's time for me to get ready for my Hot Yoga practice...so make TODAY a very Happy, Healthy Day!!  Thanks as always for reading my blog!

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

HAPPY HALLOWEEN!!! READ THIS BEFORE YOU INDULGE...

Good morning friends!  It's THAT time again...time for me to give you the low down on WHAT you will need to do to burn off all that Halloween candy that your kid(s) gets tomorrow night when they go trick or treating.  Now if it's your kid that's going trick or treating WHY am I talking to YOU???  Well, you know why!  You will be looking at what they receive and say "Oh!  Save that mini-snickers bar for ME...yummm!  You got a mini-Hershey bar...I'll take that!"  Really?!  If you say you don't do this or won't do this....YOU, my friend are in DENIAL.

So tomorrow night is a night that kids all over the world look forward to every year.  They get to dress up and walk around their neighborhood in their favorite Superhero, Princess, Athlete, Character, etc etc costume; knocking on doors asking for a treat.  As they approach each door giggling with their siblings or friends and come back to show you what they got...you make a comment on whether it's a GOOD ONE or whether it's ONLY a non-piece of candy.  What's up with THAT?!  Now over at my house every year, not only does my son trick or treat with his friends (our house is the meet up spot) but then everyone comes back to our house to PARTY.  So there's a lot of not so healthy SWEETS being eaten by some very excited kids and their parents.

Now that I've broken down what we all know is going to occur tomorrow night, let me just say THIS...MOVE TODAY...MOVE TOMORROW...BE SMART!  If you know you're going to have some Halloween candy or sweet treats or adult beverages tomorrow night (or for some of you that work in an office, at WORK), burn some serious CALORIES today AND tomorrow.  NO EXCUSES!  Every year, I like to educate you on how much you will need to work off that YUMMY Halloween candy you eat so are you ready for REALITY???  Here you go friends!

Okay here we go!  20 pieces of candy corn= 1 mile/2200 steps to BURN IT OFF
2 caramels= 3/4 mile/1700 steps to BURN IT OFF
2 Hershey's kisses= 1/2 mile/1100 steps to BURN IT OFF
Small Tootsie roll=1/4 mile/550 steps to BURN IT OFF
Miniature Reese's Peanut Butter Cup=1/3 mile/750 steps to BURN IT OFF
Bite-size Chocolate Candy
Snickers, 3 Musketeers, Butterfingers, etc...=1/2 mile/1100 steps to BURN IT OFF
Fun-size Chocolate Candy
Snickers, 3 Musketeers, Butterfingers, 1 REGULAR Peanut Butter cup, etc...=1 mile/2200 steps to BURN IT OFF
Full-size Chocolate Bars
Snickers, 2 cup pkg of Reese's Peanut Butter cup, etc...=2.75 miles/5800 steps to BURN IT OFF
King-size Chocolate Candy Bars
Snickers and all items listed above...5 miles/11,000 steps to BURN IT OFF

Cut this out, tape it to your fridge, tape it to your pantry door...put it wherever you will see it, when you think about going and having a bite of your candy that you bought for the Trick or Treaters but have been enjoying since it went on sale back in SEPTEMBER.  If having a King size candy bar is worth the 11,000 steps that you will need to take to BURN IT OFF worth it...then enjoy!  But one thing you need to remember is that TRICK OR TREATING FOR CANDY IS FOR THE KIDS!  Speaking of kids, be aware of how much candy your kid(s) eats once they do go out trick or treating tomorrow night.  Cavities and Childhood Obesity is not worth ONE NIGHT of gorging on candy! 
Remember, just because the candy is in the house, doesn't mean you have to eat it...

Have a good time but remember the FACTS of how much you will need to work out to burn it all off!  Now for those of you who live in Arizona, tune in to FOX-10 NEWS this Saturday November 1st at 8:45AM.  I will be live in the studio with anchors Ty and Nicole Garcia to show you fun exercises you can do with all those left over PUMPKINS that not only will help you burn OFF all those calories consumed, but have fun and make good use of your pumpkins.  For those of you who don't live in Arizona, but still want to watch my segment...you can watch a live stream of it via the FOX-10 News website.  Tune in!!

Now that I've talked to you about all these sweets, it's time for me to go BURN some serious calories at my FAVORITE Hot Yoga practice...make it a HAPPY HEALTHY DAY!  Namaste...

HAPPY HALLOWEEN FRIENDS!!!

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

MOVE TODAY...JUST MOVE!

Good morning friends!  I haven't written in a couple weeks, so I wanted to stop by and say HELLO!  And remind you all to NOT LOSE FOCUS on your fitness goals!  The weather is starting to finally COOL off (okay if you live in Arizona, it's in the "chilly" 90s instead of 120 degrees) and you are now wearing more clothes.  When the weather cools off, the workouts start to SLOW DOWN and you find yourself too busy to get to the gym...too busy to get up and go to Boot camp...too busy to make it to your favorite fitness class or yoga practice...too busy to go on that hike...too busy to take your kid(s) to the park to PLAY...too TIRED to workout today....etc, etc.  Do some of these excuses sound familiar???  As a Master Personal Trainer, I have heard them ALL. 

Decide to make this Fall AND Winter the season that YOU decide to get into the BEST shape of your life!!  Have your bulkier clothes this holiday season fit you looser...not TIGHTER.  Be able to go into your closet and grab whatever cute outfit you're in the mood to wear, rather than find yourself in the situation of a pile of clothes on the floor of your closet because the top is way to snug, your "skinny" jeans obviously SHRUNK in the dryer because they were fitting just fine LAST YEAR, your go-to leggings that fit comfortably are dirty.  Give yourself CHOICES this season!

Start TODAY.  Get up and get moving!!  No time to hit the gym this morning?  Go after work.  No time to go after work because your kid(s) has soccer practice?  Go for a run or brisk walk around the field...wear your workout shoes.  Don't wear your workout clothes for FASHION.  Wear your workout clothes because...you're actually going to WORKOUT in them TODAY. 

Remember, you don't even have to leave your house to workout!  Drop down and do 20 push-ups, 30 squats, 100 Jumping Jacks, 30 floor crunches, 30-60 second prone-iso abs (PLANK), 60 second mountain climbers, 30 chair tricep dips and a 30 second side plank.  Repeat this 2-3 more times and BOOM!  You just burned some calories!  HOORAY!!  Just do it!

I have to get ready to leave for my favorite hot yoga practice so I will leave you with this...YOU are worth taking 10-15-30 minutes or an HOUR of time to do something to promote your health and fitness.  It will make you feel better MENTALLY and the extra credit are the RESULTS you start to see in how your clothes fit.  JUST.DO.IT!!

Next week, I will blog about calories VS. workout time necessary to burn off all the YUMMY Halloween treats that YOU (let's be honest...you will be enjoying some of your kids Halloween candy) will need to burn off after consumption.  So prepare yourself, because the TRUTH is coming! ;-)

Get up and Get moving...and make it a BEAUTIFUL DAY!!  Namaste...

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

STOP! How is your posture right now?!

Good afternoon friends!  Hopefully, you have all enjoyed a PRODUCTIVE morning and are getting ready for a strong, successful afternoon.  I had a great CARDIO session along with a nice 500 calorie burn this morning and am feeling GREAT!!  I'm going to blog briefly about GOOD POSTURE.  How are you sitting right now???  Are you slumped over your computer screen?  Shoulders rolled forward...stomach poofed out?  If the answer is YES, don't feel bad.  Unfortunately, bad posture is the norm.

Here's what I want you to stop and do: 

#1...Roll your shoulders back
#2...Sit up straight
#3...Engage your abs (ie: bring your belly button back towards your spine as though a string is attached).  Don't hold your breath!
#4...Slowly bring your right ear to touch as close to your right shoulder as you can WITHOUT bringing your shoulder up to meet your ear and slowly bring back to center and repeat on your left side
#5...SMILE!  Everything in life is better when you SMILE...

Today, I just wanted to help encourage all of you FABULOUS blog followers out there to remember the small stuff in life.  One of them being your posture.  When you sit tall...stand tall...you instantly look more confident and sometimes even feel more confident.  Focusing on your posture can also help you have a stronger CORE.  Remember, your core is both your abdominals AND your back.  If you can make little changes starting with your posture, you are definitely on the right track to a stronger, healthier YOU.

That's all for today my friends!  Do yourself a favor and set a little alarm reminder that chimes or vibrates every 30 minutes to remind yourself to correct your posture and you will be glad you did.  :-)

Looking for a new, challenging workout in a group environment?  If you live in the East Valley, I would like to invite you to attend my RESULTS based Bootcamp "Weekend Warrior Bootcamp."  It's at 6AM this Saturday at Cosmo Park (2502 E. Ray Road) and the cost is only $10 CASH.  Join ME and other Fitness Enthusiasts and you'll be glad you did!

Thanks as always for taking the time to read my blog!  I'm off to volunteer in my son's classroom...YOU my friends take the time today to do something to promote your health and fitness, starting with your POSTURE and remember to SMILE.

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

HAPPY, HEALTHY DAY!!!

Hi friends!  There will not be a blog today, however I want to wish you all a very Happy, Healthy day and I will be back to blog for you NEXT Thursday.  Thanks for your continued support and be sure to MOVE today!!

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

START TODAY!

Good morning friends!  I hope you're all off to a fabulous start to what can be a beautiful day.  Today I want to say "TODAY is the first day of the rest of your life that you decide to START working on your fitness goal!"  Look it's so much easier to make excuses as to why you can't workout today or eat better today.  Here's a few I hear ALL THE TIME...I haven't had a chance to go to the grocery store, I had a bunch of meetings and before I knew it the time had flown and it was time for me to go home for the day, my kid(s) has practice after school that I have to take him to, I am soooo tired, I can just do it later.  Do any of these sound familiar???  I'm sure they do!

If it were EASY, everyone would be FIT.  No one would be overweight.  Fast food restaurants would be out of business.  "Easy fix" shakes and diet pills wouldn't exist.  Personal Trainers wouldn't have a career.  Obesity rate amongst adults...and now CHILDREN wouldn't be so high.  Decide TODAY to take the other route.  The "MY HEALTH IS IMPORTANT TO ME" route.  I will take the extra time to MAKE MY LUNCH route.  I will go to the produce section in the grocery store and actually buy the fresh fruits and vegetables my Trainer talks to me about consuming on a daily basis.

It is up to YOU.  No one else.  If you are a parent, WHAT are you feeding your kid(s)?  Are they eating OUT almost every night?  Are you running them thru a drive-thru on the way to practice?  Are they snacking on fruit?  Or do they refuse to eat vegetables because it's not the NORM in your house?  Remember, as a PARENT...you make the decision on what your kid(s) are going to eat.  You BUY the food.

So START TODAY!  Today is the day that you decide to drink 64 ounces of water.  Today is the day that you decide to consume 5-6 servings of fruits and veggies.  Today is the day that you decide to STOP making excuses and MAKE THE TIME to do something for your health and fitness.  YOU.DESERVE. IT!  You deserve to be happy AND healthy!  You deserve to FEEL GOOD about the way you look!  You deserve the right to be able to run and play with your kids!  YOU ARE WORTH IT!

Okay...it's time for me to get ready to head out to my Hot Yoga practice.  One thing I will tell you, is working out is NOT an option for ME.  It's something that I have to do...not because I'm a Master Personal Trainer and it's in my "job description."  But because the immediate mental satisfaction I feel after I've done something POSITIVE for my mind and body is WORTH getting up 4 mornings a week at 3:45 AM to get in a hard work out before my 13-14 client work day.  Or getting into my car and driving to my hot yoga studio when I could just workout in my home fitness studio on my day off.  My health is important to ME.

On that note...I'm off to hot yoga...  Thanks as always for taking the time to ready my blog and be sure to start working on your fitness goal TODAY.  Namaste...

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

Do you have a FITNESS RELATED question????

Happy, healthy morning to you friends!  Today, I want to open up the floor for questions you may have regarding your fitness program...  Do you want to know if you should have an only cardio day sometimes?  Split day?  Benefits of 24 hour rest recovery for your muscles?  How to drop those last stubborn 5 lbs?  Or how to juggle being a parent, full-time career person, dedicated spouse AND still get in YOUR workout for the day?  Send them to me!

If you don't have any questions for me today, then I will leave you with this...a WORKOUT is called a WORKOUT for a reason.  If it were meant to be EASY, it would be called a CHILL OUT.  You need to know that it's okay to feel a bit uncomfortable if you're challenging your self to be a part of a workout that you've never done before.  It's okay if your body is sore the next day.  It's okay if your hair isn't perfect, your make up is running down your face (you shouldn't have a full face of make up on anyway if you're truly WORKING OUT ;-) or if you find it challenging to hold a PLANK for 10 seconds without shaking.  Do you know why?  Because a workout is meant to CHALLENGE YOU.  A workout is meant to make you feel a sense of ACCOMPLISHMENT once you have finished it.  A workout is meant to BURN CALORIES.  A workout is meant to make you push yourself (SAFELY) to accomplish something that maybe you wouldn't have followed thru with before if the burn got to be too much...because BURNING IS EARNING!  It will get easier...you will get RESULTS...and most importantly you will feel instantly better MENTALLY once you have completed your FIRST of many more to come workouts.

If you're ready to challenge yourself with a HIGH ENERGY, HIGH CALORIE BURNING workout this Saturday, join ME at my RESULTS BASED Boot camp if you live in the East Valley.  It's at Cosmo Park in Gilbert and the cost is ONLY $10 CASH.  You WILL burn 800+ calories AND you will feel a huge sense of self accomplishment when the hour is over.  I'd love to see YOU!

So get it done TODAY.  Make today the day you decide to CHALLENGE yourself and prove to yourself that you ARE better than your EXCUSES.  You DO have the TIME to carve out for YOU and your HEALTH.  YOU.ARE.WORTH.IT!!

Shoot me any questions you may have or topics you would like me to blog about in the future.  It's time for me to KNOCK OUT a 500+ Calorie burn Boxing Session...so as always thanks for reading my blog and check out today's photo...IT'S TRUE! ;-)

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

HAPPY LABOR DAY WEEKEND FRIENDS!

Good morning friends!!!  This will be the shortest blog ever...I'm serious, it will! ;-)  All I want to say is take the remaining amount of days left in this week and make the days count!  If you started the week off with a PLAN on how you were going to be fitter, run faster, start stretching, take some "me" time, try that Boot camp class you've been hearing about (mine!), or to start working out and it just hasn't happened...don't stress!  There is still TIME.

Start it TODAY.  Now as we all know, this will be a 3 day holiday weekend.  To some of us, that means barbecues, time at the river/lake, house parties or an all around "grub fest/drink empty calorie" time.  Now, I'm NOT judging!  I will be having a great 3 day weekend myself.  I LOVE 3 day holiday weekends because this means after I'm done CHANGING LIVES all day Friday and on Saturday mornings, I get to enjoy the rest of my weekend AND Monday with my family AND friends.  I will be enjoying an Adult Beverage (probably Skinnygirl) or two...and I will also be enjoying delicious food.  But...I will also be MOVING.  Be sure to get in your workout TODAY, tomorrow, Saturday and possibly Sunday.  It's all about Calories IN vs Calories OUT.  If you start your day off right with a workout...then you have already started burning more calories at REST.

I will be hosting my RESULTS based Boot camp this Saturday at 6AM in Gilbert at Cosmo Park.  If you want to really get your calorie burn off to a great start, I invite YOU to attend.  It's ONLY $10 cash and is a guaranteed 800+ calorie burn.  Check this picture out below...it's true!

I will leave you with this, TODAY is a new day.  You CAN find 30 minutes to MOVE...and you will if it's IMPORTANT to you!  You won't regret it...I promise!  Speaking of movement, it's time for me to knock out a BOXING SESSION before I meet up with an old friend today.  I'm unfortunately missing my favorite Hot Yoga practice, but I know I will still get in a MAJOR calorie burn in the workout I'm about to do.  So get up and get moving today friends and HAPPY LABOR DAY WEEKEND!!

Thanks so much for reading my blog and make it a happy, healthy day!

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

MAKE TODAY A GREAT DAY!

Good morning friends!  I would like to wish you all a GREAT day!  What makes a great day? Well, your ATTITUDE...remember we CHOOSE what type of mood we are in.  When you wake up in the morning, do you think about all of the things you have to get done for the day and say to yourself "Ugh!  Today is going to be a LONG day!"  Or do you say "I've got a lot to do today, so at THIS time I'm going to carve out 30-45-60 minutes to focus on ME."  Even if that ME time means, take a NAP...go for a walk...jump on the Elliptical...lift some quick weights...or even catch up on one of your favorite shows.  PLAN IT!

We all live busy lives these days.  So take each day, one day at a time...and SMILE.  If you're stuck at your desk all day on conference calls, do some shoulder rolls, calf raises, squats (if you're wearing a head set), or dips off your chair.  Sit on a physio ball instead of a regular chair at your desk...this way, you're helping your core get stronger WHILE sitting at your desk working.

Stay at home parent?  When you put your kid(s) down for a nap, take that time to do something for YOU.  If you can't get to the gym, that's okay!  While your kid(s) nap, drop and do some push-ups, planks, squats, walking lunges, floor bridges...etc, etc.  There is always SOMETHING you can do to promote your health and fitness in the midst of a crazy day!

I choose to be HAPPY everyday...now I'm just like everyone else there are some days that I don't SIT DOWN until 7PM and this is after getting up at 3:45AM to start my day off with a workout.  Life can be a bit overwhelming at times, but stop and take the time to realize that life is precious and how grateful you are to be a part of it.  TODAY is my Hot yoga practice, so I happily slept in until 6:30AM today (woot!woot!) and am looking forward to an AMAZING practice. 

So I will leave you with this, I wish you all a GREAT DAY!  Decide TODAY, that you are going to have a great day...because you CHOOSE to.  Choose to be in a good mood...choose to do something to promote your health and fitness...choose to fuel your body properly with healthy and nutritious food...choose to do these things because YOU are worth it!  A happy YOU makes for a more PRODUCTIVE YOU and your mood will rub off into your personal AND professional life.

If you're in town this Saturday and live in the East Valley, I'd love to invite you to attend my RESULTS based Boot camp.  It's located at Cosmo Park in Gilbert (2502 E. Ray Road) at 6AM and the cost is ONLY $10 CASH.  It's a CHALLENGING, fun workout that you will burn 800+ calories doing it.  Here's a pic from last Saturday's!

Make today a GREAT day and as always, thanks for reading my blog...NAMASTE.

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

YOU WANT RESULTS...LIKE YESTERDAY!

Good morning friends!  Today I'm going to blog about the "quick fix."  Whenever anyone FINALLY starts a workout program, they want to know how QUICKLY can I get results?!  I want to lose 20 lbs by LABOR DAY....ummm, okay Labor Day is in 2 1/2 weeks.  Not REALISTIC.  Or I just worked out 3 days last week but I still haven't LOST weight, this exercise thing "doesn't work."  I'm going to go take a pill or shot that allows me only 500 calories a day and I don't even have to WORK OUT and then after I lose all this weight in an UNHEALTHY way, I'm going to go "celebrate" at a restaurant that serves HUGE portions and toast with a cocktail and finish off with a dessert because I "deserve it."  Does this all sound familiar???  To my other Personal Trainer friends in the industry it is something we hear at least once or twice a day.  To those of you who have been guilty of this, let me ask you this...Why would you reward yourself with FOOD?  Don't treat yourself with a treat like you would a dog.  You deserve to live another 20-30+ years so that you can see your kid(s) grow up, graduate high school, graduate college, go on to have that successful career and overall LIFE that you have dreamed for your kid(s).  Don't you want to be ALIVE to see this????  If you don't have kids, don't you want to grow old and actually be able to MOVE and travel the world without medical issues caused by health problems because you "deserved" to eat that fatty filled food?

Now don't get me wrong, by no means do I eat PERFECTLY.  I enjoy life, as a matter of fact I even enjoy an occasional Adult Beverage or two ;-) and maybe even a dessert....but it's not because I "earned it" or "deserve it" from all my hard work in my workouts.  It's because I understand MODERATION and that life is too short to not enjoy something when I would like to.  However, I also know that if I am going to have something that doesn't qualify as a fruit, veggie, or glass of water...I better have had the most KILLER workout that day and be at a calorie deficit in which I can enjoy that item without any GUILT.  Which leads me to this...do NOT associate food with GUILT.  Here's the deal friends, you should "eat to LIVE...." not "live to eat."  You need Fat, Protein and Carbs to survive so EAT THEM.

Also, quit expecting to see your body change in one day.  If the scale goes UP, be HONEST with yourself.  Did you really have UNDER 1500mg of sodium that day?  Did you really eat CLEAN?  Did you conveniently "forget" to log certain items on your food log?  Look...the scale doesn't LIE.  It's very simple.  3500 calories equals ONE POUND OF FAT.  If you gain a pound, it's because you didn't burn MORE than you consumed.  PERIOD.  I love it when people step on a scale and say "well, my scale at home says I weigh 5 lbs LESS."  Really?  Well, I hate to tell you this, but I don't have a special "trick" scale.  I don't know about other Trainers out there, but I personally would LOVE to see the number on the scale go down if you're trying to lose weight.  So start being HONEST with yourself today. 

I will leave you with this, it is so much easier to LAY IN THE BED and not go to a workout.  I get up at 3:45AM 4 days a week to workout before I train 12-13 Clients a day.  On my 5th day during the week, I attend Hot Yoga practice, on another day I work out 2 times a day and on my Saturday I get up at 5AM to run a RESULTS based Boot camp followed by Strength, Agility and Speed work with a Club Boys baseball team.  I know many people who give the excuse of "oh, I just wasn't in the mood to go.  I needed to sleep in, insert more excuses here."  Oh really???   Well, I don't NEED to get up on my day off on a Saturday to run a Boot camp for ONLY $10 (I could charge much much more with my credentials and experience).  I could "sleep in" which my body doesn't know how to do, but I could TRY and then go to my Fitness Studio and workout hard because I'm disciplined to do so.  I have a Fitness Goal that's important to ME.  I want to be a good example to my son on how being HEALTHY is a great thing...an IMPORTANT thing in life.  So next time, you complain about the SCALE, ask yourself " did I really NEED to stay in the bed an extra hour?"  Or could I have used that 800+ calorie burn?  Do I really need to eat another portion of this FATTY food?  Or is my weight loss goal more important?  Ask yourselves these questions and if the answer is NO.  Then make a change TODAY to be more dedicated and DETERMINED to reach your Fitness Goal.  YOU.ARE.BETTER.THEN.YOUR.EXCUSES!!!!

Okay, that's all for today.  Make today the day that you dedicate time to work on YOU.  That you understand it's a MARATHON not a SPRINT.  That it's a LIFESTYLE CHANGE...not a FAD.  That repetition is KEY...and stay focused!  3 weeks from now...3 months from now...you WILL see a difference and you WILL feel better both mentally and physically.  Speaking of mentally and physically, it's time for me to get ready to head out soon to my favorite Hot Yoga practice.  I absolutely LOVE this practice.  For 80 minutes, I get to focus on ME.  Find the time TODAY to focus on YOU...no excuses!!!  BUSY is my middle name, so saying you're "busy" isn't a good excuse at least when talking to me personally...do it TODAY.

Thanks as always for reading my blog!  Feel free to post comments, ask questions and if you have a topic you'd like me to speak on...let me know.  Make today a Fabulously Fitness Filled Day!  NAMASTE...

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

Back to School EQUALS Back to NORMAL Routine!

Good morning friends!  It's great to be back blogging again now that Summer is officially over (if you live in AZ that is) and all of our fabulous kid(s) are back to school.  It's time to get RE-FOCUSED and no longer have an "excuse" as to WHY you missed your workout today.  Whether you went on a lot of vacations this summer (good for you!!) or just had a house full of kids EVERY DAY (story of my life), you have now taken a deep breath and slowly let it out as you realize it's time to focus on "ME" now that you are back to your NORMAL daily routines.

For you Moms...and Dads out there, how are you doing with your kid(s) back in school???  I know that I have got to be one of the most DRAMATIC parents out there!  First of all, I take the first 3 days of school off from working so I can CALM MYSELF down and come to terms that my "baby" is growing up.  My child is now in 2nd grade and I'm still getting the knots in my stomach and the separation anxiety...I know, I know...PATHETIC!  But what's nice about this time is, it gives me time to reflect and recharge as I prepare myself for my 12+ Client days that start the first Friday of my son's return week back to school and THAT my friends, are a LOT of LIVES that I change and souls I touch thru the POWER OF FITNESS...and then my other job of MOMMY starts again once school gets out.

Now if anyone knows about CRAZINESS and being BUSY...it's ME.  As most of my clients know, I wake up at 3:45AM during the week to get MY personal workout in before my 6AM client shows up for me to focus on his or her Fitness Goal.  Then it's NON-STOP training all morning into early afternoon I go!  I believe in providing the best experience possible for my Clients so, if I don't get up and start my day off right with a high calorie burn then how am I supposed to have ENERGY to train back to back Clients until it's time to pick my son up from school???!

As most of you know, I like to keep it REAL and let me tell you...I'm NORMAL just like you when my eyes open at 3:45AM as I listen to my husband sleeping peacefully and for a split second the thought enters my head..."hmmm, maybe you can just work out real quick after your last client of the day.  Or do an evening workout...this way, Famisha you can get more sleep."  Then my other voice says "Girl!  You better get up out of this bed and workout!  You know you're going to have tons of energy after you do it!  You know you're going to be able to have energy to get your Clients thru their workouts and you most definitely know that as busy as your kid keeps you, there won't be a good SOLID hour for you to be able to focus on just YOU, so do it NOW girl!!"  And I listen to that voice and get up and GET.IT.DONE!  So, when you hear that voice in your head saying "do it later...do it later..."  You shut that voice up and know that your Fitness Goal CANNOT wait!

Now I'd like to share some exciting stuff that has been happening with my Glisten Girls Fitness personal training business.  Over the summer, I had a segment featured on FOX-10 News in which they came out to my RESULTS based Boot camp...then I had another segment of "Back to School Workouts with your kids" that I also shot a couple weeks ago at the studio.  That one was a lot of fun because I shot it along with some of my Fit Mommies and their Kids that I invited to be a part of my gig.  The pic below is of my segment that they shot from my Boot camp.

 

Here's the link to the segment that I shot LIVE at the FOX-10 News studio:

ttp://www.myfoxphoenix.com/clip/10410118/back-to-school-workout-tips

I am excited to share that I will be doing MORE Fitness related segments with
FOX-10 News in the near future.  So stay tuned...

There's even more exciting stuff going on with my business that I will share in future blogs, but wanted to make sure I got you all caught up with the media stuff.  Now, I have got to get myself ready to head out to my FAVORITE Hot Yoga practice...I went back this past Tuesday and let me tell you, being able to have my "normal" workout routine schedule back is a BEAUTIFUL thing!

So I will leave you with this, make TODAY the day that you decide to do something for your health and fitness that is going to bring you one step closer to your FITNESS GOAL.  Remember, it's a MARATHON not a sprint!  By starting your program TODAY, you are bringing yourself one step closer to achieving your goal...YOU.CAN.DO.IT!  So GET UP and GET MOVING!!  Thanks as always for taking the time to read my blog...I'M BAAAACCCKKK! ;-)

Namaste...

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

Back to school workout tips - FOX 10 News | myfoxphoenix.com

Check out my LIVE segment on FOX-10 News on Back to school workout tips that the whole family can enjoy.  Also, I will be back to blogging NEXT Thursday, 8/6.  Stay fit and happy!!



Back to school workout tips - FOX 10 News | myfoxphoenix.com

WHAT MOTIVATES YOU????!

Happy Sensational Saturday friends!!  And what a BEAUTIFUL Saturday it is!  I myself, just got home from running my RESULTS based Bootcamp and am feeling pretty good.  Today's blog will be brief.  I want to start off with a question to those of you who read my blog and that is "What motivates you???"  I hear on a daily basis many people say that they WANT to lose weight, WANT to drop a size(s), WANT to be much fitter, etc..etc...  But unfortunately, I also see people who SAY these things, but their actions show otherwise.  I guess WITHOUT excuses, I wouldn't be able to make the living I do as a Master Personal Trainer...but the bottom line is this, if YOU really want to accomplish your FITNESS GOAL you must do all the things NECESSARY to do just that.

Now here's the deal, I am a FIT WOMAN now in my 40s (okay EARLY 40s...I just turned 41) and I know how difficult it can be to juggle CAREER, KID(s), HUSBAND...oh and time for MYSELF too.  But I make it happen!  If that means going to bed earlier the night before so that I have enough energy to take me thru an early morning workout before the CRAZINESS of my day begins with either training BACK TO BACK Clients then moving onto my next FULL-TIME JOB as Mommy with driving my son around to soccer practice, basketball practice, my son's game, son's playdate, quality time with my hubby, etc..etc.. I MAKE IT HAPPEN.  I don't believe in saying "I want my bodyfat percentage to be BLANK so I'm going to sleep in and miss my workout because I can always do it later..."  Well, later never comes once the craziness of my day begins.  So if you MAKE A COMMITMENT...stick with it, or you have no one to blame for NOT getting closer to TIGHTER ABS, SMALLER THIGHS, TONER ARMS, BIKINI BOD...etc, etc, but YOURSELF.

So look in the mirror today and ask yourself "WHAT MOTIVATES ME???"  "WHAT AM I GOING TO DO TO GET TO MY FITNESS GOAL???"  And stick with it!  NO EXCUSES!!

Okay, now I will get off my soap box ;-) because I sound like a broken record anyway.  Hey!  After doing what I do for a living over 12 years now...the excuses I hear NEVER change, they just come from different people.  Make the decision TODAY to get yourself to your Fitness Goal and make it a PRIORITY.

Now, as I mentioned earlier I just had another birthday...hey we get one EVERY year right?!  And I'm proud to say that even with a knee injury, I am just as FIT this year in my FIT, FLY and FABULOUS 40s as I was last year when I turned the BIG 4-0.  So I would like to share some pics of exercises you can perform to get you one step CLOSER to YOUR Fitness Goal with you all to show that you can still be FIT once you turn 40.  So here you go!

Want STRONG arms and TIGHT triceps (think back of arms) perform TRICEP DIPS off of a chair at home or a flat bench at the gym.  But if you want a more ADVANCED move...see pic below

 

Bring one leg up straight as you perform your Tricep dips.  Now you're increasing your INTENSITY and burning even more calories...

 

Looking to SCULPT your upper back???  Perform a lat pulldown...BOOM!

 

Looking to target the front and back of your shoulders  (delts) along with your biceps??  Close grip pull-downs are MY favorite!!

 

Feeling FIT, FLY and FABULOUS at 41!!!

 

I hope you all enjoyed my blog today along with my pics. You are NEVER too old to be the FITTEST you can be!  It only gets BETTER!

 

Thanks as always for taking the time to read my blog.  Now GET UP and GET MOVING!!  NO EXCUSES your body is counting on YOU!!

 

As Always...Stay Fit and Happy!

Famisha :-)

 

 

 

Here are 2 YUMMY, HEALTHY recipes for you to ENJOY this Holiday Weekend!!

Good morning friends!!!  And Happy Memorial Day Weekend!  So I first want to apologize for not blogging for a few weeks.  Life as those of you with kids out there know, has been CRAZY lately!  My "baby" just finished the school year and is officially a 2nd grader.  WHERE has the time gone?!  So the last few weeks have been volunteering, celebrations, activities, etc...etc..  I've also been SICK, what?!  Which is NOT the norm for me since I live such a HEALTHY life, but I caught germs at I'm sure one of the many Kids Activities I was at last Saturday with my son and had thee dreaded strep throat...ugh!  But guess what friends?!  I am FINALLY feeling better and am at about 95% now, YAY!!

So now that you know what's been going on with me the last few weeks, it's time I get to the point of today's Sensational Saturday blog!  Today, I'm going to give you two of my favorite yummy, low calorie, low sodium recipes that the whole family can enjoy.  Turkey Loaf and Peanut Butter Energy bars.  Up first the snack item...Peanut Butter Energy Bars, so here you go!

PEANUT BUTTER ENERGY BARS

1 cup peanut butter (smooth)
1 cup honey
1 1/2 cup quick oats
1/2 cup dried cranberries

*Heat peanut butter and honey until liquefied.  Add quick oats and cranberries.  Spread mixture into a 9-inch square pan.  Refrigerate for 2 hours or until cooled completely.  Cut into small squares or bars, then serve.  Enjoy!  Per serving:  101 calories, 14g of carbs, 5g of fat, 4g of protein, 5g of sugar and only 35mg of sodium.  Good to eat before a workout (we need carbs for ENERGY) or as a snack during the day. :-)

TURKEY LOAF

1 pound ground turkey
1 can LOW-SODIUM tomato soup, divided
1/2 cup whole grain bread crumbs
1 egg white
1/2 cup of skim (non-fat) milk
Garlic powder, pepper, onion powder and parsley flakes to taste

*Preheat oven to 350 degrees.  In a large bowl, mix turkey, half the soup, bread crumbs, egg white, milk and seasonings.  Spray a loaf pan with cooking spray, and scoop mixture into the pan.  Bake for 40 minutes.  Remove from oven, and pour remaining soup over the top.  Bake for an additional 5 to 10 minutes (preferably 10).  Enjoy!  Per serving:  229 calories, 20g of carbs, 6g of fat, 33g of PROTEIN, 5g of sugar and only 287mg of sodium.   Great post-workout meal!!  Very high in protein and is great paired with broccoli...or choose your favorite veggie.

I hope you enjoy these two recipes as much as I do.  Healthy food can taste GOOD!!  I will continue to share very easy to make healthy recipes in future blogs.  Remember...6 pack abs are made in the kitchen!  So always be sure to fuel your body properly after a great workout...don't CELEBRATE a high calorie burn with an unhealthy meal.  You're body deserves more than that! :-)

Next week, I will be posting my annual pics in my blog.  Yep!  I had another birthday ALREADY!  I absolutely LOVE birthdays because each year brings a new experience and more growth as a person.  So be ready for the pics! ;-)

Thanks as always for taking the time to read my blog and feel free to JOIN as a follower if you enjoy it, sign up to receive it via email or share with a friend!  Have a FABULOUS holiday weekend and most importantly, make sure you and your family MOVE! 

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

YOU are responsible for 24 hours/7 days a week when it comes to reaching YOUR Fitness Goal!

Good morning friends!!  And what a BEAUTIFUL morning it is.  It's a GREAT day to get in shape!  Today is going to be short and sweet...frankly, to the point.  In my profession as a Professional Life Changer (ie:  Master Personal Trainer), it becomes a broken record of repeating constantly to clients...what YOU do the other 23 hours of the day that you're NOT with me is either going to help guide you on the right path to success in achieving your fitness goal OR it's going to hold you back from reaching it as quickly as you would like.

It's very simple.  As a Fitness Freak, I don't need to have someone telling me to work hard in my workouts...to get up and workout...to get in my car so I can push myself hard in Hot yoga...to wake up at 3:50AM EVERYDAY for my own personal workout.  I JUST DO IT!  WHY do I do it???  Because Fitness is a very IMPORTANT part of my life.  I like the way I feel when I'm pushing myself to the limit.  I like seeing my muscle definition when I perform exercises.  I like how my clothes fit.  I like being a great example to my son of how to live a HEALTHY life.  I like having my husband PROUD to have me on his arm.  I like being able to run, jump and play with my son.  THESE are all very important, yet simple reasons why I am self-motivated to workout and EAT RIGHT.

Now fortunately, not EVERYONE is like me or I wouldn't have the successful career that I have had for over 12 years now.  But what is nice, is to see clients that work with me over the years become more CONFIDENT, get their eating habits together, be able to PLAY with their kid(s), get their spouse and kid(s) involved in a fitness program...yes, THIS is a very rewarding job!

But one thing ALL OF YOU must remember...especially if you do work with a Personal Trainer, it is not OUR fault as a Fitness Professional if you choose to eat UNHEALTHY during the day.  Not consuming 5-6 servings of fruits/veggies a day or drink 64 ounces of water a day.  I mean, I have heard EVERY excuse in the book!  "The scale is up because YOU have me drinking so much water."  "YOU don't understand how busy I am Famisha!"  "I don't have time to do cardio on my OFF day."  I could seriously go on and on.  Look, if YOU want it bad enough...YOU MAKE THE TIME.  You put healthy, nutritious snacks in baggies (it's NOT hard), you prepare your week's meals on Sunday nights, you wake up BEFORE your spouse and kid(s) to workout and have your "me" time.  You drink WATER instead of DIET COKE, Starbucks, iced tea, etc...etc..  It's up to YOU...NO ONE ELSE.

YOU are responsible for 24 hours a day/7 days a week of achieving SUCCESS on achieving your Fitness Goal.  Stop making excuses!  Stop being mad at your Trainer because he/she IS disciplined!  Stop hoping and wishing for that MAGIC PILL!  Get up...get moving...and FUEL your body properly.  It is up.to.YOU!!!

So I hope you take what you read today and take a look in the mirror and ask yourself "how IMPORTANT is my fitness goal to ME???"  If it's important, then step up and make the decision to do everything possible to reach it!  BE HONEST with yourself!  And don't log ONLY the healthy food you want your trainer to see that you ATE...the scale doesn't LIE.  So be honest.  Don't point the finger at anyone else...but YOURSELF.  YOU.CAN.DO.IT!!

It's time for me to do some foam rolling before I head out to my favorite Hot Yoga practice, so make today the day you grab onto the reins and say "I WILL do everything possible to make TODAY a successful day of getting one step closer to MY fitness goal."  I know YOU CAN DO IT!

Thanks as always for taking the time to read my blog...NAMASTE...

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

MAKE THE TIME!!!

Good morning, good morning my friends!  So far it is a BEAUTIFUL one indeed.  For you college basketball fanatics, today marks the FIRST day of March Madness (one of my FAVORITE times of the year) and games go ALL DAY and ALL NIGHT.  For those of you who couldn't care less, today marks another day closer to SUMMER WEATHER.  So...are YOU ready?  Are all your cute summer clothes pushed to the FRONT of your closet?  Or are they stuffed in the back with the hopes of summer coming SLOWLY rather than quickly???

Well, for those of us living on the West Coast...especially Arizona, we are having FABULOUS weather.  I LOVE warm, hot weather!  Sunshine makes me happy and I love the lighter clothing that the season brings.  As a matter of fact, I have been wearing TANK TOPS since Winter!!

So today I want to blog about how important it is to MAKE.THE.TIME to exercise!!  If warmer weather doesn't motivate you to exercise, what does?  Is it the fact that you want to go on a bike ride with your kid(s) after school today?  You want to go out dancing this weekend and NOT get out of breath before the first song ends?  You want to walk up your flight of stairs at home and not feel pressure in your chest from being out of breath?  FIND YOUR MOTIVATION and MAKE THE TIME!

I know, I know...I'm always YELLING aren't I?  But I can't help it!  I am very passionate about Fitness and living a healthy LIFESTYLE.  Life is just so much better when you are able to de-stress by simply going for a walk during your lunch break at work.  Taking an hour and having it all be about YOU while you train with me during a customized session.  Stand up and STRETCH in the middle of your day so that you get the blood flowing...all that matters is that you MAKE THE TIME.

My blog is entitled "Moms!  You CAN get in shape!" for a reason.  As Moms, we live VERY busy lifestyles.  For myself personally, I own my own business and start my day at 4AM during the week with a workout, take care of my in studio clients, virtual training clients, return emails, phone calls then put my FULL TIME MOMMY hat on, volunteer at my son's school and focus on my son after school with homework, soccer practice, going to the park, making lunch for the next day and then preparing dinner, bath time...oh and answer texts from clients (because when you OWN your own business you work MORE than a normal business day....but I LOVE IT), have quality time with my hubby, put my son to bed, go to bed and oh yes, start it all over again the NEXT day.  Does this sound familiar?  For those of you Moms out there who do NOT work full time but have 3 or more kids, it can be just as crazy.  To you I say, MAKE THE TIME!  Your kids and spouse will be thankful you did.

Let's face it, when WE have taken the time to do something positive for our mind and body we are able to handle the rest of the craziness of our day.  So today, make the decision to get in some form of exercise.  You will be happy you did!  Mentally you will feel great about yourself and physically, you will see a change in your body if you stick with it...and eat healthy everyday.  Fuel your body properly...you are what you eat and if you give yourself HEALTHY CHOICES...then you will give your FAMILY healthy choices too.  Fruits/veggies and water will help you feel better too...but I'll save my healthy eating lecture for another blog.  ;-)

Finally, I will say if you take anything away from my blog today...let it be THIS, there are 24 HOURS in a day.  You can carve away 5, 10, 20, 30 or even 60 minutes today to do something for your health and fitness.  MAKE THE TIME!!

I myself am going to get ready to head out to my favorite 80 minute Hot Yoga practice before an afternoon of volunteering at my son's school.  So thanks as always for taking the time to read my blog!  Feel free to share any comments you may have and if you haven't done so yet, join TODAY as a follower of my blog.  'Til next time...NAMASTE...

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

What MOTIVATES you???

Good morning friends!  Are you having a good one so far??  Maybe some of you are just waking up and stretching your arms as you get ready to SPRING out of bed into this fabulous world today.  Or some of you may have already been up for two hours, worked out and just dropped off your kid(s) to school and are headed to work.  Or you may be headed to class for that last FINAL before you anticipate the last couple days before...SPRING BREAK!  Wherever you are at this exact moment, I hope you have a POSITIVE attitude and are ready to see what lies ahead of you in another Day in PARADISE....

So today's blog will be a quick one!  I know, I know my idea of quick is still LONG for some of you...but I will try to be brief.  I just have one question for you today and that is:  WHAT MOTIVATES YOU?  Now I know this is a broad question, so I'll narrow it down.  What motivates YOU to exercise???  Think about it, because it's a really good question to ask yourself.

Spring Break is right around the corner (okay it's NEXT WEEK)!  So is it the fact that..."oh my goodness!  I will be on a boat next week at the lake and GASP!  I have to be in a BIKINI!!"  Or will you be the only one in a TURTLENECK with JEANS on the boat???  Or is it the fact that you have a child(ren) and want to be a good role model?  Let's be real, our kids watch US and mimic us.  If you lay around and watch tv all day and COMPLAIN about how you need to lose weight, but DON'T take your kid(s) to the park or outside to play...then what is that saying to your kid(s)?

Do you have a HIGH STRESS job that you need to clear your head by mid-day so that you can finish the second half of your day like it's 4th Quarter of a CHAMPIONSHIP game and want to be focused and at your very best???  Or do you like to start your day off with a nice workout so that your mind is clear and your attitude is GREAT and ready for what the day has for you?

Look, I'm one of THOSE people who is easily motivated.  Now, maybe that's why I do what I do as a profession.  I absolutely LOVE working out!!  The HARDER, MORE INTENSE the workout...the better!  I love how STRONG I feel mentally AND physically when I'm working out.  I love setting a goal for myself and GOING FOR IT!  I love seeing my body change physically!  And I love being a role model to my son...who by the way, is now a BEAST and can put me through a workout that's not bad at all for a kid that turns 7 years old in 2 DAYS!

So I'll end with this, find WHAT motivates you to exercise?  What motivates you to want to see your kid(s) grow up and graduate from high school...then college?  BEING HEALTHY MAKES EVERYTHING IN LIFE so MUCH BETTER!

Find YOUR motivation TODAY and take the time to MOVE.  You WILL feel better!  You WILL feel good!  And you WILL become one step closer to YOUR Fitness Goal!!!  I myself am headed out to my Hot Yoga Practice...Namaste...

If you live in the East Valley and want to try something NEW, come join ME at 7AM this Saturday at Cosmo Park in Gilbert for my RESULTS BASED BOOTCAMP.  It's only $10 CASH and you are guaranteed to burn a lot of calories! 

Now get out there today and MAKE.IT.HAPPEN!!!  Make it a Happy, Healthy Day!

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

SPRING BREAK IS RIGHT AROUND THE CORNER...ARE YOU READY?!!

Good morning friends!  I hope you're all doing FANTASTIC today and have a game plan on doing something POSITIVE to help your Mind, Body and Soul get STRONGER, CALMER and HEALTHIER.  As most of you know, Spring Break is coming up very fast!  If you live in Arizona like myself, the weather has already been absolutely beautiful which allows us to already wear "Spring-like clothing."  How you choose to FUEL your body with nutrition first thing in the morning sets the TONE for the rest of your day...BREAKFAST IS KEY.  Starbucks drive-thru for a high calorie, high fat scone...empty calorie frap drink or a quick donut from a donut drive-thru is going to have you CRASH fast in just an hour or so.  Believe it or not, SKIPPING BREAKFAST is even worse.  Here's the deal, your body is counting on YOU to fuel it properly with nutrients that are going to help you push thru your morning workout, business meeting or the balancing of dropping off your kids to various schools that each one may attend.  So grab a big glass of water (with lemon if you like) and a healthy carb to get that energy flowing and get out there!

Here's the thing that drives me crazy as someone who has been a Successful Fitness Professional for over 12 years and that's when people...women in particular want to look for the QUICK FIX.  What is the magic pill that can get the scale DOWN quickly?  What shake can I drink that will get my weight down?  Basically, what can I do instead of WORK HARD on my body thru FITNESS and drink plenty of WATER, fruits/veggies and monitor my SODIUM intake?!  Do yourself a favor and stop looking for the quick fix.  Once you decide to make FITNESS a LIFESTYLE, you will see the inches FALL OFF, body fat drop, scale go down and your skin will glow!  Fitness is a beautiful thing...MENTALLY and PHYSICALLY.  If you choose to workout for even just 30 minutes a day...even 10 minute increments are fine, you are not only doing something great for your BODY...but the instant gratification you get from feeling ENERGIZED and PROUD of yourself is the INSTANT RESULTS to be happy and proud of.  You will be amazed at how you start to see not only a difference in your body but in your mood and confidence as well!

So I will end with this, if your goal is WEIGHT LOSS...keep your eye on the prize!  Every choice you make, can get you either one step closer to your goal or one step back.  One thing I do tell my clients is to not associate GUILT with the food that you choose to put in your body.  If you decide you're craving a scoop of ice cream at that moment, think first "will this help me get to my fitness goal?  Or am I celebrating a weight loss and I "deserve" this?  You are not a DOG, therefore you should never REWARD yourself with food like a dog.  If you decide to still enjoy that scoop of ice cream after you think about it, then go for it!  Just make smart choices in what you fuel your body with for the rest of the day.  The key is to enjoy life and not deprive yourself!  However, if you continue to eat unhealthy choices you can't say that "working out doesn't work...it must be my metabolism...thyroid...etc, etc."  Life is about CHOICES...make a good one! 

Celebrate your JOURNEY and celebrate each 1/2 pound to 1 pound to even 2 pounds you may lose in one week.  You are getting CLOSER to your fitness goal and YOU.CAN.DO.IT!   Now, going back to my initial question...are you ready for Spring Break?  If the answer is yes and you're ready to put that bikini on...HIGH FIVE!  If the answer is NO...that's okay, start working towards warmer weather TODAY!  You can do it...yes, you can do it!

Now, GET MOVING!  I'm heading out to my favorite Hot Yoga practice, so make today a HAPPY, HEALTHY day!  I appreciate you taking the time to read my blog.

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

LIFE IS CRAZY!! GET.IT.DONE!

Good morning friends!  I hope you are having a great morning so far.  I myself have a BUSY day ahead of me and thought I'd blog real quick so I don't forget to do so later on today.  Plus, I enjoy blogging in the morning before the day gets too crazy!  Speaking of that...LIFE IS CRAZY, isn't it?  Especially for us Moms (and Dads) out there!  And when you throw Full-time Mommy with Full-time job into the mix...it gets even crazier!  But you know what???  I LOVE IT!  And wouldn't trade it for anything.

So you guessed it, today's topic is "Life IS Crazy, but you still have time to get your workout in for the day."  For example, today my schedule is not the norm...Hot Yoga unfortunately has to be missed because I'll be CHEERING my son on in the FunRun Boosterthon for his school which of course happens to be during my yoga class time.  Then a lovely unexpected tire going flat on my car now needs to be patched up right after since I have to drive back to my son's school to VOLUNTEER today and drive him to Soccer practice...so yes, flat tire is not on my agenda for the day.  I now have to MAKE THE TIME to get in a HIGH CALORIE BURNING quick workout today in between all my craziness of running around...and I WILL.

Here's the deal my friends, even if it means 300-400 jumping jacks followed by a quick full body weight training session or I hook up my TRX Suspension training for a very high calorie burn in a small amount of time...I'll do it!  Hey!  I may even decide to run a bit with my son in the FunRun since he is committing to completing 30-35 laps around the school field.  But I will GET.IT.DONE!

I will finish with this, if you have a CRAZY day set up for the day too...don't stress, don't make excuses...figure out how you can knock out 10 minutes here or 10 minutes there.  Go for a walk during your lunch break.  Do some squats at your desk.  Calf raises at your desk.  Shoulder rolls at your computer.  Pushups in between running around today...but do SOMETHING and MOVE!

I'm now off to go CHEER LOUDLY for my son in his run and wish you all the most FIT, FABULOUS day ever!  Thanks as always for reading my blog!

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

HAPPY EARLY VALENTINE'S DAY!

Greetings friends!  Happy Early Valentine's Day!  I just finished an INTENSE weight training session in my fitness studio and am feeling the BURN...it feels so good!  And I thought, let me blog real quick just to say THANK YOU to all of you who continue to read my blog and listen to me give my fitness advice or share with you how EASY it is to make fitness a LIFESTYLE.

If you are someone who looks forward to Valentine's Day every year I say HAPPY DAY OF LOVE!  For those of you who roll your eyes and say "Oh great!  Now I have to hear all about how this person and that person got roses...chocolate...diamonds..etc, etc."  I say make TODAY and tomorrow a day of LOVE!  A love for your HEALTH and FITNESS!  Show your body some love by moving and doing something that's going to help guarantee you a longer LIFE SPAN...a healthier way of living...and get you once again, closer to your fitness goal!  Show some LOVE for your MIND, BODY and SOUL!  Turn a holiday that some of you may not like into the holiday that YOU love your body! ;-)

This Saturday, February 15th I will be a guest on a LIVE Radio Show and will be speaking on...yes, you guessed it!  FITNESS and Weight LOSS...if you would like to listen, tune in via the internet.  Go to www.vetsonmedia.com this Saturday, February 15th at 10am and hear me LIVE!

Also, if you want to BURN OFF all those calories you may be consuming on Valentine's Day...join ME on Saturday at 7AM for my RESULTS Based Bootcamp.  It's located at Cosmo Park in Gilbert, Arizona and only costs $10 cash!  To see a quick clip of my Bootcamp, go to my website:  www.glistengirlsfitness.com and watch what it entails on the home page.

Thanks as always for taking the time to read today's quick blog and make TODAY a Fit and Fabulous day!!  Happy Valentine's Day!

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

BELIEVE IN YOURSELF!

Good morning friends!  Have you done anything for your health and fitness this morning?  Do you plan on doing something during your lunch break?  Or how about right after you pick your kid(s) up from school for some fun at the park?  Or right after work?  It doesn't matter WHEN you do it today, just MOVE!  Now this morning, I have already had a KILLER workout in my fitness studio...TRX was NO JOKE today!  I'm feeling strong...I'm feeling a great calorie burn of over 900 calories...and most importantly I'm feeling SELF-ACCOMPLISHED!

Now as I always tell you, it doesn't matter if you only have 5-10 minutes here and 5-10 minutes there.  Go for a goal of getting in at least 10 minutes of MOVEMENT 3 times TODAY.  If that means stand up at your desk and do some squats...sitting at your computer?  Do some calf raises.  Doing tons of laundry?  Add some Side bends as you throw the laundry into the dryer.  There's NO EXCUSE not to move today!  EVERY LITTLE BIT COUNTS!

Always...always...always BELIEVE IN YOURSELF!  If you have a big goal set for yourself for THIS YEAR, celebrate each little step you take to get yourself closer to making it happen!  Do not let negativity get in the way of what's most important to YOU.  Rather than looking into the mirror saying to yourself "ugh!  Look at (insert body part here), I'll NEVER get it to where I want it to be!"  Ummm....STOP THAT RIGHT NOW!  YES, YOU WILL!  Each time you take a moment to do something to promote your health and fitness, you are getting another step closer to your FITNESS GOAL.  Did you get in 5-6 servings of fruits/veggies today?  YAY!  CELEBRATE!  Not a big fan of water...but got in 64 ounces anyway?  YAY!  CELEBRATE!

Never stop believing in yourself!  You CAN and you WILL accomplish your fitness goal! 

One last thing, quit looking for the "QUICK FIX!"  A lot of people with big weight loss goals expect the weight to FALL OFF overnight...well, it took you a long time to put on the weight so it's going to take a while to get it off.  Remember, 1-2 lbs of weight LOSS a week is the HEALTHY amount to lose a week.  You do NOT have to starve yourself to drop the healthy amount a week...you just need to MOVE and be at a 3500 calorie deficit by the end of the week for a ONE POUND weight loss.  And don't self diagnose..."I'm allergic to GLUTEN (do you know what gluten is???)" "I have a thyroid issue (but I live at the McDonalds drive-thru)."  Just be HONEST with yourself and you will start to see all your hard work and dedication pay off!  So BELIEVE.IN.YOURSELF!!!

Thanks as always for taking the time to read my blog and if you'd like to join as a Follower, please do so.  If you're on Facebook and looking for fun challenges or my motivating thoughts of the day, "like" Glisten Girls Fitness on Facebook.

I wish all of you a very HAPPY, HEALTHY day!!!  And remember...YOU.CAN.DO.IT!!!

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

HOW'S THAT FITNESS GOAL FOR 2014 GOING???

Good morning friends!  I hope you are all having an absolutely FABULOUS morning so far.  Today's blog will be a quick one...today is JANUARY 30, 2014 and I have one question for you:  How is your Fitness Goal for 2014 going????  Now after working as a Professional Life Changer (Nationally Certified Personal Trainer) for 12 years now, I have seen it all.  EVERY January, the gyms are PACKED with people who say "THIS is the year I decide to GET.IN.SHAPE!"  I have mentioned to you in previous blogs that I do not believe in personally making New Year's Resolutions because I enjoy setting goals for myself QUARTERLY throughout the year rather than wait for the NEW year to hit!

Since the first month of 2014 is almost complete, where are you in your fitness goal?  January is ALWAYS a busy time of year for me personally with new people ready for me to change their life and touch their soul thru the POWER of FITNESS along with my "Lifers" who are continuing to work on their Fitness Goals while setting new fun ones along the way.  Where do you stand?  If you find yourself starting to slack off...I say, don't give up!  Remember, it's all about the JOURNEY!  As I tell my weight loss clients, it's a MARATHON not a SPRINT...

My advice to you is take a "selfie" of yourself every 4 weeks of your progress.  Don't be shy!  Do it...you can take it so you can see that YOU are getting one step closer to where YOU want to be in your Fitness Goal.  Is it to be STRONGER?  LEANER?  LOSE 1-2 lbs a week?  GAIN Muscle?  Run a 1/2 to full Marathon?  LOSE the BABY weight?  There are many, many more goals...if I haven't named one of yours, WRITE IT DOWN to remind yourself that this is important to YOU and you are on your way! 

Now since I'm talking about taking a SELFIE, let me post a pic of me TODAY after I had a killer Boxing workout!  I like the feeling of my muscles aching and pumping after I get done with a tough workout...WARNING:  I'm not wearing any makeup and I'm not posing like it's a Modeling photo shoot.  I'm just standing there saying to myself, "Girl, you ROCKED your Boxing session and you WILL feel this tomorrow!"  See pic below:

Hey!  This is to remind myself that HARD WORK IS WHAT IT TAKES!  And I just worked hard...892 calories burned!

If you're looking for a fun CHALLENGE to do at your own pace, LIKE my Glisten Girls Fitness Facebook page and join in on the GET RIPPED ABS Challenge that has been going on all month.  It's never too late to start!  This Saturday is the last day of it, but scroll back to DAY 1 and go at your own pace.  By the end of this, you will feel STRONGER, feel LEANER and be impressed with how long you can hold a plank!  You will also feel inches lost around your waistline.  But remember...you MUST consume 64 ounces of water a day and get in at least 5-6 servings of Fruits/Veggies a day.  Healthy eating is key!

Also, join ME this Saturday at Cosmo Park in Gilbert for my RESULTS Based Boot camp which only costs $10 CASH at 7AM!  If you know you will be attending a Superbowl party this weekend, be sure to BURN, BURN, BURN some serious calories so you can ENJOY yourself!

I hope you enjoyed today's blog and if you'd like to join as a follower, do so TODAY.  Be sure to MOVE today and keep your Fitness Goal ALIVE!  It's never too late to get started...

Have a HAPPY, HEALTHY day!!!

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

CELEBRATE THE JOURNEY!!!!

Good morning friends!  Today's blog will be short and sweet...this is a month that most of you decide to make a HEALTHY change in your life!  Sleep more...Smile more...Drink more water...Exercise more...Get back to your pre-pregnancy body...Put on LEAN MUSCLE...Run a marathon...and the list goes on and on...

If I mentioned one of YOUR goals for 2014 or haven't, I have one thing to say:  CELEBRATE THE JOURNEY!  Each day that you get one step closer to your goal is a WIN!  Do not put a bunch of pressure on yourself.  If you are new to exercise...or it's been a LONG time, then give yourself a HIGH FIVE for completing 5 minutes, 10 minutes...or however long you completed your FIRST day of making FITNESS a part of your life.  Too many times people expect INSTANT GRATIFICATION as I say to my clients "it's a MARATHON not a SPRINT!"  If you slip up and don't accomplish what you wanted to that day, then find what the POSITIVE was from your day. 

CELEBRATE THE JOURNEY!!

Each day you will get one step closer to achieving a HAPPIER, HEALTHIER YOU!  If you interested in joining in on a fun challenge with other people all over the United States, then join in on the GET RIPPED ABS Challenge that I have started on my business Glisten Girls Fitness facebook page.  Every day this month, I am giving 4 ab exercises for you to do 4 sets of...after you do it, post DONE!  It's fun to join in with other people who have accepted the challenge of a smaller, tighter mid-section.  Now remember...6 PACK ABS are made in the kitchen, so be sure to get in 64 ounces of water EVERYDAY along with 5-6 servings of FRUITS/VEGGIES.

THIS IS ME!! :-)

HAVE FUN!  SMILE...and CELEBRATE THE JOURNEY!!!!  If you want to join ME for a fun, high calorie burning workout and you live in the East Valley, come to my RESULTS BASED Outdoor Boot camp located at Cosmo Park in Gilbert Arizona.  It starts at 7AM and is only $10 CASH.  To check out a clip of it, go to my website www.glistengirlsfitness.com

Now, I'm off to my Hot yoga practice...so make today a GREAT DAY!  Thanks as always for taking the time to read my blog!!

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