Thursday, January 26, 2012


Good morning Fitness Friends and soon to be Fitness Friends!  I have just completed an AWESOME 90 minute workout and am excited to enjoy a beautiful, sunny 75 degree day with my son Pry'nce.  Before I go out and enjoy the day, I want to talk to you about something that is truly important to your fitness routine which is to FOAM ROLL.  Yes, my fitness tip of the day is to FOAM ROLL...

What is foam rolling and why is it so important???  Foam rolling is a form of stretching which in technical terms is called Self-myofascial Release.  Now I like to tell my clients to think of it as a "deep tissue massage."  The only difference is it is done with an actual foam roller which can either be a long one or a short one.  They come in various colors such as black, green, white, hot pink, gray, purple and orange...

Foam rolling is a MUST in every exercise routine.  There are many questions regarding "when" to foam roll.  Before you foam roll, you definitely want to be alittle warmed up.  My suggestion is to do 5 to 10 minutes of cardio to get the blood flowing and then do alittle foam rolling before you do your weight resistance training, bootcamp class, spinning, running, plyometrics or whatever exercise program you are going to do for the day.  After you complete your workout, I suggest foam rolling again.  It will help alleviate some of the soreness you can feel after a workout.

How do I foam roll?  Well, you want to apply the foam roller on your tight areas and HOLD the foam roller on that tight spot for 30-60 seconds.  Do NOT roll it up and must hold it on that area and BREATHE.  Believe me, you will start to feel heat go to that tight area and slowly feel your muscle loosen up.  Definitely try and foam roll everyday or at least everyday that you exercise.  Your body will thank you!

Today's video blog is actually my son Pry'nce and I showing you how to foam roll.  We demonstrate on the most common tight areas...Glutes (butt), Lats (side of your upper body starting at your arm pit), Hamstrings (back of thighs), Quadriceps (top of thighs) and IT band (side of your thigh...most common tight area on women).  Please watch and add this into your daily will feel much better!!  Enjoy the video!
Thanks for watching and please join as a FOLLOWER if you enjoy my fitness blog!

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

Thursday, January 19, 2012


Good morning Fitness Friends!  Today's blog will be a quick one in regards to a loyal blog follower and bootcamper who wants to know my opinion on PROTEIN.  Okay, so let's get into it!

First of all, EVERYBODY needs protein in their daily food intake to SURVIVE.  Believe it or not, we actually need Fat, Carbs and Protein to maintain a healthy mind and body.  So why is protein so important?  Well, protein is great for REPAIRING your muscles that you've either worked out hard with weight training, yoga practice, sport activity, bootcamp or any activity in which you have raised your heart rate in a workout for at least 30 minutes.

The "window" for proper protein intake is NO LONGER than 1 hour after a big workout or any workout for that matter.  More importantly, a workout that has made your muscles work at your max potential needs to be repaired afterwards with some good, solid protein.  So what type of protein you ask????  Well, it's up to YOU and what you ENJOY!

Protein powders are a good quick fix for after a workout if you are crunched for time.  I personally like to shake mine up with some ice water and drink it down fast because I'm usually running to train a client after I've taught one of my bootcamps.  The best type of protein powders to consume are the ones that contain BCAAs (Branch Chain Amino Acids).  By drinking a protein powder with this in it, you are helping alleviate some of the soreness that you may feel the next day.  If you want to drink a protein shake BEFORE a workout, my suggestion is to drink it without tends to make one nauseous if you're putting in some serious work (IE:  training with me or taking one of my bootcamps).  Just to throw out some brands that I back 100% are APEX LITE (less fat and calories in it...and tastes GOOD), APEX SUPREME (BCAAs plus good taste), NO XPLODE (pure protein with BCAAs in it...taste alittle like kool-aid!!) and if you're really looking for some good pure protein and are lactose intolerant...ISO-PURE is fantastic!  All of the brands I suggested are low in fat grams, sugar grams and actually taste DELICIOUS!

Lastly, if you're not really into protein powders but still need to increase your protein intake...get it from FOOD!!  The obvious choices are chicken breast, lean turkey meat, black beans, tuna, veggie patties, steak (if you MUST have red meat...preferably a filet or sirloin), and MILK.  I could really give alot more suggestions on foods high in protein but the ones listed above are the easiest and most likeable ones I like to suggest to clients.

I hope this helps!  So after your BIG workout today, be sure to get in your least 20% of your daily food intake should be from protein.  Now go MOVE!

Now, let's get into today's we show you busy Moms, Working Gals and Daddies out there a quick 5 to 10 minute workout that you can do to get your heart rate UP and some toning done for your body.  Please be sure to do 3 sets of EVERY exercise that my son Pry'nce and I show you!  Enjoy the video and feel free to share with your friends too...

Hope you enjoyed watching today's video and found today's blog informative!  Have a fabulously fitness filled week!

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

Thursday, January 12, 2012


Happy, healthy day to you my friends!  Once again, I have had one of my amazing workouts this morning and am feeling energized and ready to take on the world!  Ok...maybe I'm sounding a bit dramatic but I'm truly feeling great and ready for another fun day with my son filled with lots of activity.

So let's get right into today's blog topic...and I quote "Famisha, can this girl with a flat butt really give myself a butt?"  Well, the answer is a EASY one and the work to do it is HARD but...YES YOU CAN!  Before you schedule yourself an appointment to go get some butt implants (which more and more people are getting these days) get yourself into the gym OR the living room in your house and get to work!

I am going to list my TOP FIVE guaranteed results based glute exercises for you today...are you ready?!  Here you go!  Let's count down from #5...Cardio is key, one of my favorites for glute boosting results is the TREADMILL, hike that incline up to 15 and keep it there!  15 incline with a 3.1 RPM for no less than 30 minutes and PUMP YOUR not, I repeat do NOT hold on.  By doing so, you defeat the purpose.  Enjoy feeling the burn in not only your quads (top of thighs), hamstrings (back of thighs) but also in your glutes!

#4...SQUATS!  You knew this one was coming.  It can be any and all squats...Ball Squats holding 10lb (minimum amount of want resistance) free weights and do 3 sets of 20-30reps.  Squat to touch, meaning squat down and touch your glutes lightly onto a chair or flat bench.  BOSU squats, stand on the half moon and squat at a 90degree angle and not only will you work your glutes but your abs as well.  Half moon squats (it's the inflatable round and soft all over ball that has bumps on it)...this is for the more advanced person because it takes a lot of balance to stay on it while squatting.  Now remember, when you squat pause at the bottom of your squat and SQUEEZE your glutes when you stand back up.

#3...Bridges...Floor bridge, lay on the floor in a supine position (facing up) and bend your knees with your feet flat.  Slowly lift your hips up off the floor and squeeze your glutes as you do this.  Feeling like a challenge?  Put your feet on a physio ball and do the same exact thing.  Really feeling like being challenged???  Put your feet on a physio ball and roll the ball in and out with your hips up off the floor.   You will definitely feel this!  Do 3 sets of 20-30reps.

#2...Deadlifts...stand with your feet hip width apart and slowly bend at the waist keeping your back nice and flat until you feel a stretch in your hamstrings and then slowly bring yourself back up to a standing position.  Keep your legs STRAIGHT the entire time and squeeze your glutes when you come back to a standing position.  Have access to a gym?  Grab a 20lb bar (or more if you're more advanced) and hold the weight as you do these for added resistance or grab free weights.  No access to a gym?  No problem!  Grab some canned veggies from the pantry and use those in each hand for resistance.

#1...DRUM ROLL FAVORITE...LUNGES!!  They work!  Alternating front lunges, alternating back lunges, walking lunges with a twist to work abs, walking lunges with free weights, walking lunges with a straight bar on your back.  Do them!  They absolutely work!  My bootcampers AND clients know I'm the Queen of Lunges!  They burn but the results are amazing.  If you do alternating 3 sets of 20-30 each leg.  For walking lunges go down and back (down your hallway and back) 3 times.  Btw, there are many more lunges with BOSU, plyo boxes, physio balls, dyna disks that I could also mention but those you want to have a personal trainer with you to definitely check your form to avoid injury.  NEVER let your knee go over your toes when lunging.  But do them!!

So I hope you take today's TOP 5 GLUTE BOOSTING exercises and start them today.  Do these exercises 2 to 3 times a week and after about 3 weeks you should start to see results.  Let me know how it goes!  Good luck!

Now today's video is going to be a fun one that we shot out at the local high school.  Unfortunately, Pry'nce was sick earlier this week so we were unable to shoot a new one.  I hope you enjoy watching this one again if you've already seen it and if you haven't...grab your kid(s), get to your local highschool and MOVE!  Next week, NEW VIDEO will be shown...remember, Fitness is Fun with your Kids!!

Thanks as always for reading and your continued support!  Feel free to share my blog with your friends and leave me any comments and questions you may have.  Have a beautiful, fitness filled day and week!

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

Thursday, January 5, 2012

HAPPY NEW YEAR...IT'S 2012!!!!!

Good morning and Happy New Year my fitness friends!!!  How have the first few days of this new and beautiful year been for you so far?  Myself?  Well, FANTASTIC!  I just had a great 90 minute workout and am getting ready to enjoy another beautiful 80 degree day (in January!!) with my son Pry'nce.

Today's blog is going to be about a topic that a few of my Fit Diva for Life blog group Mommies have asked me to speak on..."how do I get my little ones to eat more fruits and veggies?!"  I will happily speak on this topic.  First let me say, nothing is funnier than watching our Server's face at a restaurant when my husband and I say "okay Pry'nce you go first, tell him/her what you'd like to order..."  Which is followed by Pry'nce saying "Insert Chicken, Corn Dog (gasp!  Famisha let's her son eat that?!!), Turkey burger with STEAMED BROCCOLI."  Yes my friends, you read that son LOVES to order steamed broccoli.  And when he orders it with a smile, the server is even more amazed to see that he's not in trouble and being punished with a vegetable instead of FRENCH FRIES!

Here's the deal, it's very simple.  We control what our kid(s) eat from the very if we introduce french fries into their daily food intake like it's a healthy food group item, then they eat french fries.  Frankly, Pry'nce doesn't even like french fries.  We (the parents) are the ones who cook and prepare the meals right?  Therefore, if the entire family is enjoying corn (healthy starch), steamed green beans, carrot sticks, broccoli, etc with our lunch/dinner than why shouldn't our kid(s) enjoy it too?  A well-balanced meal is so important in early child development not to mention the risk of childhood obesity if healthy habits aren't established from the beginning.  But let me get off my soapbox and answer the question...sorry, I'm passionate about childhood obesity!  It's very upsetting...

Okay, here's some tips...first of all apple slices should be a staple in every child's lunch.  Find the apple that your child enjoys the most and slice them up (or buy them already sliced) and serve them with lunch.  YOU eat them with your kid(s) and talk about how YUMMY that apple slice is and how it's going to make him big and strong by eating it!  Slice up a banana and exclaim how yummy bananas are...Pry'nce can't get enough of these things!  The bottom line is, you MUST include at least ONE piece of fruit OR veggie with every meal you prepare for your child.

Unfortunately, I can't say that I "hide" the veggies in the food that my husband and I prepare for our son.  We just eat it with him and talk about how yummy it is.  The trick is, don't be dramatic about it.  Don't say "you better eat this...or else!"  Just serve the fruit/veggie with the rest of the food on the plate and eat it too with your kid(s).  I'm sorry I don't have a big secret way of getting your kid(s) to eat fruits and veggies!  But I will ask you many servings of fruits and veggies do YOU eat everyday??  Kids mimic what they see.  If they see US enjoying healthy food, they're more than likely to enjoy it too.

So try something new TODAY...go to a restaurant (even if it's Chick-fil-a) and instead of french fries let your kid(s) have their chicken fingers but SUBSTITUTE a fruit bowl for french fries.  Remember, WE the parents control what our kid(s) eat.  WE buy the food, therefore, WE should be sure to control the amount of fruits and veggies in their daily diet.

I hope this helps you with incorporating more fruits and veggies into both your kid(s) and YOUR daily food intake.  Feel free to send any comments or questions you may have my way and share my blog with any friends that you feel may find it informative as well as entertaining... ;-)  If you haven't joined as a follower yet, please do so TODAY.

NEXT WEEK, videos of "Fitness is Fun with your Kids!" will be back up and running.  So stay tuned...
Have a beautiful rest of the week and a very HAPPY HEALTHY 2012!!!  This is YOUR year to make it happen!  Thanks for reading!

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