Thursday, September 10, 2015


Good morning friends!  Happy "Thumbs up" Thursday!  I hope you are having a beautiful morning so far as you get your kid(s) up, ready, fed and out the door for another day of learning...get yourselves up and energized with a great workout or a great breakfast as you get ready to face yet another FABULOUS day of living.  However your morning is starting off, no matter what...CHOOSE YOUR MOOD.  Choose for today to be the day you do something for YOU.  Choose for today to be the day that you finally schedule in your workout because you know it will do wonders for your mind AND body...or choose to try a new recipe that is low in calories, yummy and will give you energy!

Today's blog will be a quick one.  I'm going to share with you my favorite recipe that is easy and quick to make that the whole family can enjoy.  Before I do so, I must first say that I can't take all the credit for this yummy treat.  One of my son's track team mate's Mom shared this with me and let me say, it is a WINNER in my household!  Are you ready???   Here you go!


1 cup rolled oats
1/2 cup mini semi-sweet chocolate chips
1/2 cup ground flax seed
1/2 cup crunchy peanut butter
1/3 cup honey
1 teaspoon vanilla extract
*Combine oats, chocolate chips, flax seed, peanut butter, honey and vanilla extract together in a bowl; form into balls using your hands.  Arrange energy bites on a baking sheet and freeze until set, about 1 hour.
**121 calories, 4 fat g, 5 protein g, 10 carb g and ONLY 30mg Sodium per energy bite.

These treats are great as an after school snack, treat after dinner OR if you take the chocolate chips out, bring these to an all day track or all day sports tournament that your kid(s) may have to give them a good boost to their energy throughout the day.  My son and hubby LOVE IT when I make these!!

Well, it's time for me to head out to my favorite Hot Yoga practice.  Thanks as always for taking the time to read my blog and I hope you enjoy the recipe!  Be sure to get up and MOVE today!!

Make it a Happy, Healthy Day!  Namaste...

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

Thursday, August 27, 2015

School is back in it's time to follow the 3 F's! FOCUSED, FITNESS & FUN!

Good morning friends!!  It has been a LONG time since I blogged and to say it's been because I've been BUSY is an understatement.  I don't know about you, but my summer was a whirlwind of activity...running from track meet to track meet with my son, then off to Regional and National Jr Olympics with my son.  By the way, did I mention this was the FIRST season that my husband and I decided to finally listen to my Dad and get my son involved in Club Track through USATF?  Let's just say...this kid of mine is pretty darn good and can run FAST and jump FAR!  Well, the track season has finally come to an end after 8 months, school has started and now I'm back to just one practice a week for my kid (basketball), 90 minutes to 2 HOURS of homework assistance a night, changing my Clients lives and souls through the power of fitness 4 days a week along with Saturdays at my RESULTS based Boot camp AND....keeping up with my workouts.  Speaking of workouts, how have YOU been doing????  Are you too busy to get in a workout???  Too tired???  Not feeling motivated???  All the above?!  Well, get back on track friends!!

The best thing you can do for yourself and your family is carve out 5-10-15 minutes to an HOUR of "ME TIME" to de-stress from the craziness of your day.  If you don't have an hour to spend on working out, that's okay!  If you can take 5 minutes a day to do something for your Health and Fitness, it will do great things for your MIND, body and soul.  I know you're thinking "really Famisha?!  5 minutes???  That can't do anything for me!"  Sure it can!  Jump up right now and give me 30 squats, now follow that with 50 jumping jacks, 20 push ups, 30 tricep dips off of a chair, 30 floor crunches and a 30-60 second plank.  Guess what?!  You just revved up your metabolism, got your heart pumping and burned some calories.  You're feeling better and did something to get you one step CLOSER to your fitness goal!!

Don't be the person who sits around and says, 2016 will be the year I _________________(fill in the blank).  Start NOW!!  You are worth it!  If you live in the East Valley, feel free to join me this Saturday, August 29th at Cosmo Park (2502 E. Ray Road) in Gilbert at 6:15AM for my Co-Ed RESULTS based Boot camp.  It's open to ALL fitness levels.  All you need to bring is $10 CASH only, a towel, water and yoga mat or beach towel.  It is a lot of fun in a great atmosphere with a guarantee of a HIGH CAL BURN!

Next week, I will be back...I'm going to try and blog at least 2 times a month...and I will be sharing with all of you one of my FAVORITE, quick and yummy treats that both my hubby and son LOVE!  It's low in calories, low in fat, low in sodium and provides a ton of ENERGY.  So stay tuned!

I hope you enjoyed my blog and will continue to read my thoughts of the day on "Thumbs up Thursday."  Feel free to send me any fitness related questions you may have and I will also post occasional links of my FOX-10 fitness segments along with my other television fitness segments.

It's time for me to get ready to head out soon for my 80 minute Hot Yoga practice...I wish you a very Happy, Healthy Day.  And remember the 3 F's...FOCUSED, FITNESS and FUN!  Thanks for reading!!


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

Wednesday, July 1, 2015

Tuesday, May 26, 2015

Summer swimsuit shape-up with Famisha - FOX 10 News |

Hi friends!!  It's been a while since I've blogged...I will try and get back on it, but in the meantime...check out my latest fitness segment on how to get Swimsuit Ready!  I'll be blogging with you all again real SOON.  Stay fit and happy!! :-)

Summer swimsuit shape-up with Famisha - FOX 10 News |

Thursday, February 5, 2015

It's's your New Year's Resolution going???

Greetings friends!  It has been quite some time since I've blogged and to say my life has been extremely BUSY lately is an understatement...but BUSY is good!  Today will be a quick blog.  I thought I'd check in to see how everyone's New Year's Resolution is going?  It's now February 5th, 2015 and since I own my own fitness studio in which I solely train Clients; I haven't seen how the gym scene looks.  From the 10 1/2 years that I did work in a commercial gym facility, I remember how CRAZY the first 2 weeks of January were and then by the 3rd week it started to taper off unless members were working with a Personal Trainer or were die hard "regulars" in their favorite Group X classes.  So how's it going for YOU?  Have you lost your Holiday weight gain?  Have you changed your eating habits?  It's quite simple really...PROPER FOOD INTAKE equals WEIGHT LOSS.  Watching your Sodium Intake equals a FLATTER STOMACH...along with WEIGHT LOSS. 

If you found that you've lost your focus, motivation and frankly find it easier to go to the drive-thru for your favorite fatty foods, drink tons of soda that ruins your insides, alcohol NOT in moderation which creates empty calories, or constant snacking because you're "bored," GET IT TOGETHER!  If YOUR Fitness Goal is truly important to YOU...treat today as though it's JANUARY 1ST and start TODAY.  Believe in yourself!  You are better than your EXCUSES!  The feeling of Self-Accomplishment after a tough workout is such a FABULOUS JUST DO IT!  Have a better ATTITUDE.  Smile because you are doing something TODAY to make yourself a happier, healthier person!

I am attaching a link to my last FOX-10 Phoenix fitness segment.  If you are looking for ideas on how to get a smaller waist line...tighter abs...stronger core, then check this out and do these exercises EVERY DAY.  Yep!  Everyday!  Enjoy!!  You can check out my LIVE fitness segment EVERY last Sunday of every month at 7:20AM on F0X-10 News.  If you don't live in Arizona, you can watch a live feed via their website.

Hope you enjoyed my segment!  Now JUMP UP (like I am in this picture ;-) and remember FITNESS IS FUN!  You have 24 hours in one day...take one of those hours or even 20-30 minutes to get one step closer to YOUR Fitness Goal!!  YOU.CAN.DO.IT!

I'm now going to get ready to head out to my Hot Yoga as always, thanks for reading...NAMASTE.

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