Saturday, May 31, 2014


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 :-)

Saturday, May 24, 2014

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!


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. :-)


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 :-)