HELP! How do I drop water weight??!!

Good morning friends!  Before I'm off to an extremely ACTIVE and busy day, I want to answer a blog question from one of my fabulous blog followers which is:  "Help!  How do I drop water weight the day after an all day beer and pizza football watching day??!"

Well, I'm going to make this short and sweet!  It's very simple, it's okay to have that occassional day that you stray slightly away from your normal healthy eating day and just consume WHATEVER you want.  When my clients do this, I don't have to worry about them slipping back into bad habits because the heavy, bloated feeling they have the next day along with a "Reality Check Weigh in" is enough to remind them that it probably wasn't a good idea to consume all that "crap" the day before.

So here are the healthy foods that I recommend you consume in your big DETOX the day after a SALTY, SODIUM intake day.  #1...drink NO LESS than 64 ounces of water the day after.  Now, I expect my clients to consume 64 ounces of water EVERYDAY but the day after this type of sodium filled day the MINIMUM amount of water intake should be 64 ounces...anything over that is a WIN!  Now, I like to add slices of LEMON to my water.  Adding lemon to your 64 ounces of water is great because it's high in Vitamin C and by adding it, it will cause more frequent urination.  Hence, dropping water weight.

#2...Store up on Watermelon.  It contains a great deal of antioxidants along with Vitamin A and C.  Also, Pineapple, Honeydew, Grapes and Canteloupe.  By consuming these particular fruits, you not only consume plenty of vitamins but they also have a high fluid content which will help with frequency of urination and reduce water weight.

#3...Three of my top vegetables in aiding in water weight reduction are Celery, Green Beans and Cucumbers.  All three are high in the water nutrients enzyme erepsin helping in the digestion of proteins, include vitamin A and C as well as a great deal of potassium and calcium.

#4...Add Herbs and Spices to flavor your food instead of salt or salty seasonings high in sodium.  By doing this, it will also help in getting rid of water weight gain.

Finally, the most OBVIOUS solution is EXERCISE.  By performing 45-60 minutes of exercise daily you will lose the water weight.  So let me sum it up for you my friends...if you slip up in your diet and decide to woop it up with an all day Beer/Pizza bonanza, don't beat yourself up with guilt and give up on your Fitness Goal.  Consume the fruits and veggies I suggested above and MOVE!  You WILL drop the water weight and will feel better about yourself while you do it!

Feel free to share any thoughts or comments you may have about this blog.  Thanks as always for taking the time to read my thoughts and advice to all you FABULOUS followers.  Now...I'm off to go CHANGE MY LIFE and TOUCH MY SOUL thru the POWER OF FITNESS!  Remember, if you're still on Fall Break with the kids and looking for something fun and ACTIVE to do, come to my Mommy/Daddy and Me Bootcamp TODAY at 11:30am at Cosmo Park...only $10 CASH and 45 minutes of FITNESS FUN!  If you can't make it...that's okay, just be sure to do something to promote your health and fitness TODAY!

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

HAPPY FALL BREAK FRIENDS!

Greetings friends!  Since this is Fall Break and I just got back from a fun, family vacay and am now trying to get back into the swing of things while my 5 year old is home until Tuesday, I'm going to make this a quick blog to just say HI!  Now like I'm sure many of you have happening right this minute, my son is tugging on my sleeve saying "Mommy!  Mommy!  MOM!"  As he dramatically asks for my attention...as I ask him "yes Pry'nce, what is it?"  He then says..."oh, nothing."  Really?!  So today, I will not be blogging.  Instead I want to wish each and everyone of you a HAPPY, FITNESS FILLED day!  For you parents out there with a kid or kids on Fall Break like myself, don't go crazy!  Get outside and enjoy this BEAUTIFUL weather!

As a matter of fact, if you live here locally in Gilbert and want to get in a workout today but don't know what to do with your kid(s), bring them to my Mommy and Me Bootcamp at Cosmo Park.  It costs only $10 CASH (no additional cost for kids).  It's at 12:45pm and will only be 45 minutes long...which should be long enough to blow off some steam and burn some calories while your kid(s) are with you.  My son Pry'nce will be participating as well.

Well, speaking of my son...I was just asked "Umm....mom, are you DONE yet?"  So I'm going to wrap this up and will see you all back here next week!  Enjoy your day and do something to promote your health and fitness today!

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

SMOOTHIES...YUMMM!

Good morning friends!  Before I head out to my favorite Hot Yoga class, I am going to blog about 2 of my favorite smoothies which one of my fabulous blog followers has asked me to do.  One is my favorite fruit smoothies that I enjoy usually for a quick lunch or great energy food after burning tons of calories after one of my Bootcamps and in desperate need for proper nutrients and FUEL.  The other is a "dessert" low-cal smoothie that is good for a nice LOW-CAL, LOW-FAT treat.

Fruit smoothie favorite:  Grab one banana, 1/2 cup of raspberries, 1/2 cup strawberries, 1/2 cup cantaloupe, 1/2 cup of sliced pineapple, and 1/2 cup of blueberries.  Pour 1 cup of fresh LOW-SUGAR Orange juice into a blender along with the fruit and crush 6 to 8 ice cubes.  Blend and liquefy and BOOM!  You now have 6 SERVINGS of fruit in one meal, a 200-300 calorie Smoothie and a ton of antioxidants.  This takes only 5 minutes to do...so it's quick AND easy!  Feel free to share your smoothie with your kid(s) too.  My son LOVES to drink this smoothie with me and actually asked for me to blend one for us yesterday!

Dessert smoothie:  Grab one banana, 1 tablespoon of peanut butter, 1 cup of NON-fat milk (or you can substitute the milk for 1 cup of greek yogurt), 1 teaspoon of fat free Hersheys chocolate syrup and 1 to 2 scoops of CLEAN protein (Iso-pure is one I highly recommend).  Add 6 to 8 ice cubes along with ingredients listed and blend...liquefy.  Enjoy a DELICIOUS, healthy "dessert" tasting protein shake.  This is a good one to have if you're craving something sweet in the evening and want to still stay within 300-400 caloric intake and also notice your protein intake is low for the day.  Enjoy!

It is always best to make your own smoothies or protein shakes rather than go out and purchase one.  YOU control the calories, fat and nutrients that you want to go into your body...and you save yourself money.  Try one if not both of these TODAY and definitely share with your kid(s).  It's very important to introduce fruits AND vegetables into your kid(s) diet at an early age so they learn to enjoy healthy foods while intaking proper nutrients, which helps alleviate CHILD OBESITY.

A healthy eating lifestyle along with MOVEMENT will keep YOU and your KID(s) live a healthy and happy life!  Thanks for taking the time to read today's blog about my favorite smoothies...now get up and get moving!  I myself am headed out soon for my HOT YOGA class....NAMASTE....

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

FITNESS IS FUN WITH YOUR KIDS!

Hi friends!  Just had a FABULOUS workout and am getting ready to head out soon for a day of volunteering in my son's classroom followed by his first soccer practice tonight.  I love being in such an Active family.  As you know, I always say how fun I believe fitness is...well, it is!

Today, I have linked my September "Fitness is fun with your Kids!" video that my son Pry'nce and I shot for this month.  It's only about 4 minutes and shows you how to get MOVING and burn calories while having FUN with your kid(s).  Remember, our kid(s) watch us and if you start to incorporate fitness into a way of life...your child will enjoy exercise and want to do it with you.  No equipment necessary...you don't have put aside HOURS of time to burn calories and you don't have to spend a great deal of money on equipment to start to lose weight, tone up and mentally feel better.

So grab your water, a towel and your kid(s)...and get ready for some FITNESS FUN!!

Glisten Girls Fitness will start offering a "Mommy/Daddy & Me Bootcamp" class starting in October so if you are interested in more details...follow me today on twitter @FITDIVAFAMISHA, look for me on Facebook, join my blog as a follower or check my website www.glistengirlsfitness.com for updates.

Thanks so much for taking the time to read my quick blog today and I hope you enjoyed today's "Fitness is Fun with your Kids!" video.  Remember...fitness shouldn't be a chore...it should be FUN!  So GET UP and GET MOVING!!

Feel free to post any comments or questions you may have about your fitness routine and I will be sure to answer them and possibly blog about them in the near future.

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

FUN FITNESS PICS!

Good morning friends!  Before I head out the door to enjoy my 90 minute Hot Yoga practice, I want to post some more pics showing how FUN fitness is!  Today's pics are either clients training here at Glisten Girls Fitness or Weekend Warrior Bootcampers after my Saturday's Bootcamp.  Ready???  Here you go!

I know a lot of people who say "I'm too tired today...but TOMORROW I will set my alarm and get up and start my fitness program."  Well, tomorrow comes and goes...then before you know it, you still haven't started your workout program so do not put it off any longer...DO IT NOW!

 

I have a Youtube show that I do monthly called "Fitness is Fun with your Kids!"  Well, here are some pics of two of my clients enjoying their workouts while setting a great example for their kid(s) as they watch and/or get involved in Mommy's workout!

 

Amy is doing a Core move called the "Boat Pose."  Her two kids are making sure she gets the most out of this pose by adding weight resistance by getting on her lap and by laying under her feet so she doesn't fall out of the pose.  LOVE IT!

 

 

In this picture, Monica is about to do some Leg Extensions...her adorable son Cole thought he would join in on the fun by getting on his Mommy's lap to assure she pulls her belly button to her spine...

 

Don't worry about HOW MANY ab crunches you should do a day...there's NO MAGIC #.  Just remember proper form and to breathe.  Remember...BURNING is EARNING...so keep crunching until you feel that awesome burn!

 

 

 

 

Clients who train with me know that they WILL lose inches in their waistline because I LOVE to work abs!  Here Linda is doing one of my FAVORITE ab exercises called "Figure 8s" with an 8 lb medicine ball.  Go Linda go!

 

 

Amy's got her "game face" on as she performs a High back row exercise in a squat position.  This is one of my personal FAVORITE back exercises.

 

 

Looking for some quick cardio that's going to get your heart rate up fast and burn some serious fat???  Split lunges are great!  M & M (Monica and Mindy) are getting it done for 60 seconds...go girls go!  Yes...that's Monica's son happily playing too while Mommy gets her workout on!

 

 

 

I LOVE my Weekend Warriors!  Here are some of the girls having fun after burning a crazy amount of calories at Bootcamp...

 

 

Finally...remember, our kid(s) watch EVERYTHING we do!  Instill the importance of health and fitness to them at a YOUNG AGE...

 

 

Hope you enjoyed today's pics of my Glisten Girls Fitness clients and Bootcampers.  Please send me any questions you may have or if there is a specific topic you would like me to speak about next week. 

 

Do something to promote your HEALTH and FITNESS TODAY!  I'm off to enjoy some Hot Yoga...namaste...

 

Join TODAY as a follower, sign up to receive my blog via email or follow me @FITDIVAFAMISHA on twitter.  If you have any questions about Glisten Girls Fitness, check out my website at www.glistengirlsfitness.com.

 

Have a HAPPY, HEALTHY day and week!

 

As Always...Stay Fit and Happy!

Famisha :-)

 

 

 

FITNESS IS FUN!!!

Hi friends!  Hope all of you are having an absolutely FABULOUS day!  So today's topic is what I truly believe which is "Fitness IS Fun!"  Now don't get me wrong...it's also HARD WORK!  Today's workout was NO JOKE and I pushed myself to a limit to challenge myself.  Each workout you should try to challenge yourself by increasing your resistance a little bit more on your cardio equipment, lifting a little bit heavier or doing more reps than usual with your weight resistance training or hold your yoga pose for an extra breath.  Whatever it is...DO IT!  It may not seem FUN at the time, but once you've accomplished the goal that you've set out for your workout for that day...you realize that wasn't so bad!  As a matter of fact, it was actually pretty fun to CHALLENGE myself today and see that I can accomplish whatever I set my mind too!

I want to post pictures today of some of my clients and bootcampers either during their sessions/bootcamp or after....CELEBRATING their SUCCESS that yes!  They DID IT!  So enjoy today's pics of my Fit Divas/Fit Dudes in Training and Weekend Warrior Bootcampers!

Now before you see pictures of my AWESOME peeps, I want you to read the pic below and MEMORIZE it!  Would you put regular unleaded fuel into a luxury vehicle????  NO?!  Well, then think of yourself as a luxury vehicle (huh??!)...look just think of yourself as being the BEST therefore you should only put the best nutrients into your body so that you can achieve great results in your exercise program!

 

Here is a pic of some of my AWESOME Weekend Warrior Bootcampers!  See how PROUD they are of themselves?!  You know why???  Because THEY DID IT!  They survived Bootcamp and had fun while doing it, right girls?! ;-)

 

If your fear about working out is "I don't want to be SORE," let me just say that feeling

a bit sore the next day is a lot better than feeling SORRY that you missed a day

to get CLOSER to accomplishing your FITNESS GOAL!

 

Something as simple as a PUSH UP can transform your upper body into a much LEANER, TONER

look.  No equipment necessary...

 

 

Here are 3 of my Clients who are also Weekend Warrior regulars...these Fit Divas

truly know the meaning behind "HARD WORK IS WHAT IT TAKES!"  They come to

each personal training session and Bootcamp with an "I can do it!" attitude and LOVE it when I

challenge them!

 

Yes, my Bootcamps are CO-ED!  As you can see, we PUT IN WORK! :-)

 

Here are two of my very fun clients training for a wedding...BRIDAL BOOTCAMP!

Bride-to-be and Maid of Honor always looking cute and ready for some

FITNESS FUN!

 

Who says you CAN'T be FIT at 60?!  My client Linda proves to everyone that

AGE IS JUST A NUMBER!

 

These two Fit Divas are so much fun to train!!!  They love to be challenged and

continue to achieve AMAZING RESULTS!!

 

Finally...last pic is me and my Bestie Tina AFTER she survived

Weekend Warrior Bootcamp!  And she ROCKED IT!!

 

 

Hope you enjoyed looking at today's fun pics of a few of my clients and Bootcampers!

If you enjoyed looking at some pics, I will post pics every week along with my usual blog of Fit Divas and Fit Dudes in training working hard to ACHIEVE their Fitness Goals.

Get started TODAY on a workout program!!  Fitness is Fun and it's even funner when you start to see RESULTS!!  For more info on my Weekend Warrior Bootcamps, go to my website at www.glistengirlsfitness.com they are held every Saturday and you can download the form to attend right off my website.  Thanks as always for reading!  Now GET UP and GET MOVING!!!  Follow me today on twitter @FITDIVAFAMISHA and join my blog TODAY as a follower or sign up to receive it via email.

 

Have a BEAUTIFUL day!!

 

As Always...Stay Fit and Happy!

Famisha :-)

 

 

 

 

 

 

 

 

 

 

 

 

Craving something SWEET??? Go healthy!

Hello my friends!  I hope you all had a great Labor Day weekend.  I certainly enjoyed my holiday weekend which was kicked off with a high calorie burning Bootcamp ran by yours truly on my usual Saturday morning at Cosmo Park in Gilbert.  That was followed by 3 days of FAMILY FUN!  Now that things have settled back to my normal routine of changing lives and touching souls thru the POWER OF FITNESS for my clients everyday, doing 45 minutes (really 45 minutes?!!) of homework with my 5 year old son every day after school and enjoying family time every evening when my husband gets home from work...I realized that I needed to blog today.  Wow!  It's Thursday already?!  Which means it's also HOT YOGA day!  Yea!!  So before I head out to sweat it out and see how strong my body feels today, I would like to tell you about one of my favorite "desserts" that I enjoy having if I'm craving something sweet but want to stay HEALTHY.

Fruit, fruit and more fruit!  Okay here is something that I find yummy and have suggested to my clients many times when they want to have ICE CREAM or something else filled with fat and high in sugar before their bedtime.  Here is what I like to make: 

Slice up a 1/2 cup of strawberries, 1/2 cup of raspberries, 1/2 cup of sliced pineapples and sprinkle half a cup of blueberries on top.  Put your fruit into a dessert sized bowl.  Now grab a container of FAT FREE whipped cream and scoop a DALLOP (which means one spoonful) on top of the bowl of fruit and ENJOY!!  This is a sweet (but natural sugars which your body needs) but LOW CALORIE, delicious dessert.

Here's the deal...there are plenty of healthy choices out there that you and your loved ones can enjoy and still save in calories and fat grams.  So if you're craving something sweet tonight or even later on this afternoon...try this!  I bet you'll enjoy it about as much as I do.

Feel free to post any questions or comments you may have.  If you're currently on a fitness journey...I would love to hear all about it and what you've accomplished so far in your journey.  If you enjoy my blog, join TODAY as a follower, sign up to receive it via email or follow me on twitter @FITDIVAFAMISHA.  Also, if you're looking for a fun, inexpensive, no CONTRACT, high calorie burning bootcamp or are seeking some professional assistance in your fitness program...check out my website www.glistengirlsfitness.com to learn more about my business Glisten Girls Fitness.

Next week, I will post September's "Fitness is Fun with your Kids!" video so stay tuned...  Have a WONDERFUL day and please do something to promote your health and fitness.  Your mind and body will thank you later!

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