Thursday, July 26, 2012


Good morning my friends!  So do I even have to tell you....I just had a ROCKING workout and am ready to take on what this world has to offer me today.  I'm not going to speak on anything specific today.  Well, that's not exactly true.  We know I'm going to speak about FITNESS, but I'm going to keep it short and sweet today. 

I actually want to just give advice.  Did you ask me for it?  No!  Well, actually I do have a lot of people say to me "I wish I could bottle up your ENERGY Famisha..." or "Where do you get so much energy??!"  What do you think my answer to that question is?  Yep!  You guessed it!  FITNESS BABY!  Look, anyone who has known me for at least a year to 10 years knows I have always had a loud, outgoing, energetic personality...but I truly believe FITNESS is what keeps my energy level up.  As a matter of fact, I know it's what keeps my energy level up.

So instead of stressing out about how you're going to fit a workout in today OR will you be able to make your deadline at work and still make it to your favorite fitness class, take a deep breath and slowly let it out.  Then....SMILE, it's only fitness!

Fitness can be taking a brisk walk every evening for at least 30 minutes by yourself to clear your head of the days events and have some "me" time...or dropping to the floor and doing a set of ab crunches, a 30-60 second plank or even a set of push ups.  There are NO RULES...just move!

I guarantee if you take as little as 10 minutes (if that's all you have) to do something for your MENTAL health and fitness, you will feel much better.  Don't stress about it...SMILE about it because it's only FITNESS!  Your heart, mind, body and loved ones will be happy you did it as well.

Thanks for reading today's quick blog but I just had to let my loyal blog readers know that there are many reasons to SMILE when you think about doing something positive for your health and fitness.  So if you're reading this at the end of your day and haven't done anything for your health and fitness YET today, use some of my suggestions above and do something....even if it's only for 5 minutes.  You will be happy you did!

If you haven't done so yet and are interested in learning more about my background and have questions about possibly working with me, check out my website and check out some of the AMAZING testimonials that my loyal clients have given as well.  I will be offering virtual training in the near future for those of you who live out of state and are interested in program design for your fitness goal.  Also, join as a FOLLOWER today of my blog if you enjoy it!

Thanks for your continued support!

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

Saturday, July 14, 2012


Hi friends!  I thought I would blog real quick today since this Thursday on "Blog Thursday" I will still be on vacay celebrating 13 FABULOUS years of marriage to my WONDERFUL hubby Eric...and Pry'nce will be with us too.  Hey!  We're a PACKAGE DEAL! ;-)

On this Sensational Saturday, I just want to showcase some of my AMAZING clients that I get to "play" with on a weekly basis during their personal training sessions and at my Weekend Warrior Bootcamps.  Some of these clients have been training with me as long as 3 1/2 years and others just a few months, but each and every one of them are HARD WORKING individuals with their EYE ON THE PRIZE...which is reach or maintain their fitness goal!

This is my client Jocelyn...she is engaging her core big time!  This particular exercise is a Plank with both feet and forearms resting on Dyna disks.  This is an advanced exercise that as you can see, she makes look VERY easy!  Good job Jocelyn!

This is my client Kat.  She is doing a Full extension plank while holding onto a 10lb medicine ball...once again, an advanced exercise that she is doing flawlessly.  Go Kat go!

This is my Fit Diva Linda.  She is a great example of how you can be FIT and FLY in your 60s!  She is doing a Plank with her forearms on the BOSU...another advanced one.  Look at her perfect form and if you ask her, she'll tell you...this feels DELICIOUS!!

Here are my fun hubby and wife...Tory and Heather that I enjoy training very much.  As you can see they are also doing a Prone-iso abs (plank) on their forearms...BUT with foam rollers on their back to assure PROPER FORM.  Some people like to call this evil of me...I like to call it making sure form is flawless to PREVENT injury!

So I hope you enjoyed today's pics of a few of my clients!  Did you notice the theme of today's pics???  PLANKS!  Since I blogged about planks this week, I thought it only fair to showcase the various planks I have some of my clients do and trust me!  There are MANY, MANY more!

Next week, I will showcase some more clients doing CORE other favorite besides PLANKS.  So have a beautiful weekend and Fitness Filled week ahead and I will see you back here next Thursday the 26th!


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

Thursday, July 12, 2012


Hello FRIENDS!!!  It's another beautiful (HOT!!) day in paradise and you know I'm feeling FABULOUS after CHANGING MY LIFE & TOUCHING MY OWN SOUL thru the power of fitness!  Hey...I have to LEAD by example, right?!  Which leads me to's topic!  Everybody asks me and when I say everybody I mean EVERYBODY the minute they find out I'm a Personal Trainer asks me "how do I get rid of this???"  And then they reach down and grab of chunk of skin on their you think I'm joking?!  Well my friends, I'm not.  This happens to me ALL THE TIME!  So after the person is done grabbing their skin and anxiously waiting for my answer, I reply with "well, there's NO secret's 80% NUTRITION and most importantly exercise!"  That has proven to be an answer that the person at that time doesn't want to hear so my answer is usually followed by an EYE ROLL...

So today I'm going to talk quickly about four of my FAVORITE Ab Exercises.  I actually have 10...but I don't want you to feel like you're reading a NOVEL.  But...before I do so, I need to make something clear!  You MUST do cardio so you can help shed the fat...and wait for it, EVERYONE has a 6 pack!!  It's just covered by a layer of fat on most people who find that to be their trouble area.  But trust me when I say, it doesn't matter if you're 50lbs overweight, have had a kid(s)...and had them via a C-section (like myself!), or if you put the M in the word Muffin CAN and WILL have a smaller waistline and tighter abs if you dedicate yourself to putting in the WORK to get there!

Here are my favorites:  1.  Stand in a squat stance and twist side to side with your abs ENGAGED (ie:  acting as though there is a string attached to your belly button causing it to be pulled to your spine).  30 reps each side if you're a beginner...40 reps each side if you're intermediate...50 reps each side if you're advanced.  Guess what?!  You are working your abs like crazy and increasing your heart rate...yea!

2.  Good old fashioned Floor Crunch.  Lay on the floor in a supine position (facing the sky) and either support your neck with your hands gently behind your head or cross in front with your feet flat and knees bent and gently lift your shoulders up off the floor.  EXHALE as you crunch will feel your abs work even harder!  3 sets of 15reps if you're a beginner...3 sets of 25reps if you're intermediate...3 sets of 50reps if you MEAN BUSINESS!

3.  Side Plank.  I am known as the Plank Girl!  I LOVE THEM!  The plank will make that waistline smaller and have you dropping sizes like there's no tomorrow.  Lay on your side on your forearm (or elbow if that's a better visual) and stack both legs on top of one another keeping them straight and lift your hips up off the ground.  Modified version of this is keeping your lower leg on the floor bent as you lift the top leg up...and BREATHE!  Hold for 10 seconds each side if you're a beginner...30 seconds if you're intermediate...60 seconds if you're advanced.  YOU'RE WELCOME!

4.  Prone-iso abs (Plank).  On your forearms in a prone position (looking down at the floor with your neck straight) and gently come up on your toes....squeeze your glutes and engage your abs...oh, and breathe!  Relax your hands into BLADES...not fists and once again breathe.  Hold for 30 seconds if your a beginner (or do 3 sets of 10 seconds)...45 seconds if you're intermediate...60+ seconds if you're advanced.

Now, I have SOOOOO many more ab exercises I could talk about!  But we will keep the exercises to these four for today since I have a big day ahead of enjoying the last few days of Summer with my son Pry'nce. 

Speaking of Pry'nce...we have our July "Fitness is Fun with your Kids!" video to show you today.  Guess what it's about???!  AB EXERCISES!  So enjoy our video and feel free to post any comments that you may have.  Enjoy!

Thanks so much for reading today's blog and be sure to join as a FOLLOWER if you haven't done so yet or you can sign up to have my blogs emailed to you.  If you're unable to view this video via the blog then go to Youtube and put in the search "Fitness is Fun with your kids!" or search Famisha.  Also, follow me on twitter @FITDIVAFAMISHA to find out updates regarding my Bootcamps or my Famisha'isms of the day.    Have a beautiful, fitness filled week!!

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

Sunday, July 8, 2012


Happy Funday Sunday friends!  Today my son Pry'nce and I shot our July "Fitness is Fun with your Kids!" video which I will post on Thursday.  Well, afterwards I thought I'd lift a little to get a quick Sunday burn going and the hubby took some enjoy!

I love working my chest on my HOIST machine...nothing better than using those cables and focusing on my form.  Oh and BREATHING too!  Look at that focus in my eyes...

One of my personal favorites is the SHOULDER PRESS!  Can you tell by the HUGE smile on my face???

And you can't forget the back!  I absolutely LOVE this exercise because who wants to have "bra fat?!"  So the Lat Pulldown targets ALL my favorite muscles...

FINALLY...ending with one of my favorite CORE exercises!  Single leg push-ups on the BOSU ball.

Hope you enjoyed going thru my little mini-workout with me today!!  I'll blog with you again on Thursday.  Enjoy your FUNday Sunday!!!

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

Saturday, July 7, 2012


Fitness is Fun!!  Great job to Corissa and Jenna today at Weekend Warrior Bootcamp!  They came out and made it happen this's so nice to be at 1000 CALORIES burned by 8am.  And doesn't Corissa look nice and RELAXED after it ended? ;-)

EVERYBODY talks about wanting RESULTS...but you have to actually GET UP, DEDICATE and COMMIT YOURSELF to it to MAKE IT HAPPEN!! I LOVE my Weekend Warrior Bootcamps!

Me and my AMAZING 60+ year old client Linda headed to the beautiful site of WEEKEND WARRIOR BOOTCAMP!


STRETCHING IS KEY after a HARD workout!!

Thursday, July 5, 2012


Hi friends!!!  Happy, healthy day to you...I just had the best workout this morning and you know what?!  It was short and sweet, but INTENSE!  There is something about watching Serena Williams play at Wimbledon that gets me to push myself harder and harder during my workout.  Now if you read what I just said, it was a SHORT and SWEET workout!  My workouts average no less than 90 minutes on a regular basis, however with today being jam packed with fun events with my son, I only had 40 minutes to make it happen today...but I did it, NO EXCUSES!

Unfortunately, alot of people who live an unhealthy lifestyle or are overweight have just that EXCUSES.  Make today the first day of your life that you decide to STOP making excuses and do something that's going to benefit not only your MIND because of how proud of yourself you will feel for actually getting off the couch and away from the REALITY SHOWS and MOVE...but you will be on your way to a healthier, happier YOU for YOU.   Who is going to benefit from this you ask???  YOU, your KID(S), your SPOUSE, your SIGNIFICANT OTHER, your BOSS, and your overall SELF-ESTEEM.

Okay, so let me get into what today's topic actually is that a fabulous blog follower asked me to speak on which is FUN POOL WORKOUTS!  If you own a pool (which MOST people who live in hot AZ do or at least an outdoor jacuzzi...or have a friend with a pool), here are some fun exercises to do starting today.

Get into your pool and run as fast as you can from one end of the pool to the other.  Now if it goes very deep at one end, then just run across in the shallow end.  When I say run, I mean RUN...get those knees up and pump your arms...the resistance you will feel in your legs will tell you "wow, I'm really doing something!"  If you really want to make it fun, race your kid(s) from one end of the pool to the other.  Now don't get so competitive you make your kid(s) cry because you leave them in the dust...but make it fun because now you are helping prevent CHILDHOOD OBESITY by making your kid(s) get away from the video games and actually have fun exercising!!

One last fun one is grab the edge of your pool and lay on your stomach keeping your head up.  Kick your legs as hard as you can for 30 seconds...DO NOT STOP until you reach 30 seconds.  Your legs (hamstrings specifically) and glutes will thank you after you've done these exercises for at least 3 weeks and you start to notice your legs and glutes (butt) looking much tighter.  And to that I say...YOU'RE WELCOME!

So, next week my son Pry'nce and I will have our JULY "Fitness is Fun with your Kids!" video up on youtube.  In the meantime, if you haven't checked any of them out yet and are looking for fun ways to incorporate fitness into your kid(s) life....go to Youtube and search FAMISHA or FITNESS IS FUN WITH YOUR KIDS and you will see a ton of our videos to choose from...enjoy!

I hope you liked today's pool tips and please feel free to leave me comments or ask any questions you may have!  Also, if you enjoy my blogs...please join TODAY as a follower.  You may also follow me on twitter @FITDIVAFAMISHA for my latest updates on my Bootcamps, my website for training specials and fitness clothing specials AND I'm now on Pintrest.  I's getting crazy!  But if you want tons of Famisha'isms and want to make Fitness a LIFESTYLE check out all my different sites.  Thanks for your support and please make today a healthy, happy day!!

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