Thursday, December 19, 2013


I would like to wish all of my FABULOUS blog followers and email subscribers a very HAPPY, HEALTHY Holiday!  May you have a wonderful and joyous day with your loved ones as we celebrate this holiday season.  Take this time to reflect on what you did for yourself to become more involved in a healthier lifestyle in 2013.  If you missed out on some personal FITNESS GOALS this past year...stay POSITIVE and look ahead of the beautiful new year upon us...2014 and make an effort to ACCOMPLISH YOUR FITNESS GOALS!  You CAN and you WILL!

I will be running my Outdoor Boot camp this Saturday 12/21 to help you BURN off some of the crazy calories you've been consuming this will only be cancelled if it's RAINING.  So feel free to go to my website: to check out my 30 second clip on my home page of what my RESULTS based Boot camp entails.  I hope to see YOU!

Wishing all of you a very MERRY CHRISTMAS, HAPPY HOLIDAY, HAPPY KWANZAA and most importantly a HAPPY NEW YEAR!!!!

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

Thursday, December 5, 2013


Good morning friends!  I hope you're all having the most FABULOUS morning so far.  I thought I would write a quick blog this morning since it's been a couple weeks...before I head out to my favorite Hot Yoga practice.

I want to talk about how much HAPPIER being healthy for yourself and family can make you.  Studies show that those who incorporate at least 30 minutes of fitness into their daily routine are more productive at work, happier in their personal lives with loved ones and mentally stress-free (at least during their workout)...overall more relaxed. 

FITNESS is truly a LIFESTYLE.  Fitness can be ANYTHING!  It can be going for a walk in your neighborhood for 30-60 minutes, taking the stairs instead of the elevator at work, walking to pick your kid(s) up from school, calf raises while you work at your computer, squats as you brush your teeth, 10 push ups before bed at night, 5 minutes of stretching before you start your day, playing with your kid(s), LAUGHING (hey, it's GREAT for your abs), etc..etc... MOVEMENT IS KEY!

Never compare yourself to anyone else.  When you realize that FITNESS is NOT a competition with anyone else but is essentially what YOU can do to accomplish your PERSONAL BEST today...always CONGRATULATE yourself after you've done something to promote your health and fitness and know that the NEXT time you do that particular activity, you will strive to be even better in the next workout.  But acknowledge that YOU DID IT!! 

Lastly, don't wait until JANUARY to decide to make your "New Year's Resolution!"  Make your "NEW YOU" RESOLUTION now!!  Decide TODAY to make changes in your life to be even healthier and to move more.  My business Glisten Girls Fitness is offering Gift Certificates the "Gift of Fitness" for the holiday season.  This includes VIRTUAL TRAINING for those who don't live in Arizona or the East Valley.  I train clients all over the United States you CAN achieve RESULTS working with me no matter where you live!

For more information on my Gift Certificates, you may contact me via my website:

Thanks so much for taking the time to read my blog!  I'm headed to my Hot Yoga practice...NAMASTE...

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

Thursday, November 14, 2013


Good morning friends!  Hoping you're having an absolutely BEAUTIFUL morning so far.  I am as always, looking forward to attending my hot yoga practice this morning.  But before I do this, I just have a few, quick words for you today.  Decide TODAY to make the time for movement...even if it's only 10 minutes...20 minutes...or possibly 30 minutes!  EVERY minute counts!

I love this part of the year, it's FAMILY TIME.  It's Holiday time, which is usually a happy time for most of us.  I also know after being in the Fitness Biz for over 11 1/2 years that most people choose November and December as the months of EXCUSES.  "Oh, I'm just way too busy to work out!"  "Once the holidays are over, I'm going to join a gym..."  "I'll make it to Bootcamp once the holidays are over..." It goes on and on my friends!  Here's the deal, you need to make the time NOW.  If you can dedicate November and December as the months that you decide to start on a NEW YOU...a person dedicated to being a healthier and happier YOU.  Then when January rolls around, it will be a routine for you...not a ONE MONTH of expecting results OVER NIGHT.

To make those of you living in the East Valley more motivated to start your NEW YOU RESOLUTION now, I am running a Bootcamp promo which is:  Attend 3 Boot camps IN A ROW, get the 4th Boot camp for FREE.  Now for those who know me, you know that I see way too much VALUE in what I offer clients which is a LIFESTYLE CHANGE...not to mention much SMALLER SIZE and STRONGER YOU so I don't tend to give things "away."  However, I'd like to take the time to help make your decision to start working on YOUR Fitness Goal NOW, rather than later.

Starting this Saturday, November 16th if you attend 3 Boot camps in a row you will receive your 4th Boot camp for FREE.  This promotion WILL run thru the entire month of December so if you can't start THIS Saturday, just know that when you start...if you commit to your health and fitness of 3 in a row, you will receive your 4th attendance for FREE.  This Saturday, November 16th will be at 7AM and is an hour long.  It is for ALL Fitness levels.

I have put a 30 second clip onto this blog for today so you can check out what one of my Outdoor Fitness Boot camps entail.  You will burn 700+ CALORIES!!  Here's the clip!

Thanks as always for taking the time to read my Blog!  Next week, I will be giving you the total caloric amount for the most POPULAR Thanksgiving food items consumed, so you have an idea of how many calories you will be eating on the big day of giving thanks!

I'm headed out to Hot Yoga...NAMASTE...

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

Thursday, November 7, 2013


Good morning friends!  I hope you are all having a wonderful morning so far today.  I know I am...and am looking forward very much to some Hot Yoga this morning.  Before I head out to my yoga practice, I would like to talk about what I am THANKFUL for.

First of all, there are so many things I am so truly thankful for so if I named EVERY single one, this would be one VERY long blog entry.  So I will name a few that are close and dear to my heart...  I am extremely THANKFUL for the man in my life that I can call my BEST FRIEND of the last 17 almost 18 years and husband of over 14 years, ERIC.  He has been with me during my modeling/acting days...many AUDITIONS and GIGS, a Lakersgirl audition in which I ROLLED an ankle and the support of my career as a PROFESSIONAL LIFE CHANGER for over 11 years which relocated us to Arizona after living in BEAUTIFUL California (which is where we met!!) and being such a LOVING Father to our GIFT of a son Pry'nce.  We are truly Partners for LIFE!

The second thing I am very THANKFUL for is my son Pry'nce.  The biggest and BEST accomplishment of my life was giving birth to this AMAZING son.  He is extremely Kind, Loving, Generous, Funny, Smart and the age of 6 1/2 years old.  I never thought a child could make me bloom with so much PRIDE every time I look at him or hear someone speak so very positively about him...I am so truly thankful for this child.

The third thing HEALTH.  If you have someone or people in your life who matter most to you and have captured your heart, then your HEALTH should be a top priority.  When your mind AND body are strong, you can be a much HAPPIER and LOVING person to those around you.  November is the month for being THANKFUL and GRATEFUL.  Be thankful that you have a body that you can make STRONGER and HEALTHIER.  There is NO EXCUSE to not fuel your body with healthy food choices and movement so that you can have a strong HEART to keep your body moving and grooving as the years continue.

Finally, I am very THANKFUL to have a successful career that is so extremely REWARDING.  I have CHANGED LIVES of THOUSANDS of people in the last 11 1/2 years of my life thru the POWER of FITNESS.  To be able to work with a client who has never made exercise a PRIORITY in their life before suddenly become so dedicated to health and fitness that they now become an example of a SUCCESS STORY is so very rewarding.  I am so truly blessed to run my own business that changes people's lives for the BETTER!  Fitness is such a big part of my life that I know I will be doing this FOREVER...yep!  I'll be running Bootcamps and training clients well into my 60s, 70s and 80s!  WHY NOT?! ;-)

Now obviously there are many more things that I am thankful for....WONDERFUL parents, brother and friends, etc, etc...but I wanted to make sure I touched on FOUR main things that I am THANKFUL for.  Take the time today to be THANKFUL.  Thankful for another day to MAKE A DIFFERENCE in someone else's life...make a change in your own start your "NEW YOU" RESOLUTION...NOW!

I am THANKFUL you took the time to read my blog today and now hope you take the time to MOVE your body today.  It will do something POSITIVE for both your mind and do it!

If you haven't had a chance to do so yet, check out my YOUTUBE channel:  "Fitness is Fun with your Kids!"  It gives you great ideas on how to exercise with your kid(s) from the comfort of your home or outside.  No equipment necessary!  I will post a video next week...

THANK YOU for reading my blog today!!!

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

Thursday, October 31, 2013


Good morning friends!  Today is the day that begins the OFFICIAL season of parties, parties and more parties.  If you work in an office, there's going to be POTLUCK after POTLUCK and after work "holiday season" gatherings, Holiday parties, etc...etc..  This is the day that YOU decide how much Will Power you are going to display to get you through the next couple months.  TODAY marks the day that YOU decide to make your "FIT NOW" YEAR'S RESOLUTION...not in JANUARY.

Here's the deal, I'm sure many of you like myself will be heading out into the "chilly" night of Halloween with your kid(s) to trick or treat.  We always have a traditional Halloween get together at my house where my son invites his closest friends to come enjoy some fun at the house then head out for a fun evening of trick or treating.  Decide NOW to not consume a ton of candy...let your kid(s) enjoy the holiday.  I know some of you are a BIG KID like myself, but gorging on a tone of snack size candy bars isn't worth your waistline beginning the season of "I don't know WHY the scale is suddenly up 5-10 lbs...I don't know why my jeans are so tight...I don't know WHY my energy level is low..." 

Stay STRONG my friends!  Enjoy this beautiful, fun holiday of dressing up and dressing your kid(s) on a day as whoever they/you want to be for the day.  That's what Halloween is all about, right?!  But be sure to MOVE...TODAY!  Make NO EXCUSES as to why you miss your workout today.  Do something!  I will be at my son's school most of the day, so I got up and had an intense Boxing session in my fitness studio because I know I won't be able to make it to my favorite Hot Yoga practice.  If you can't make it to the gym, WALK during your lunch break today.  Drop and do 20-30 pushups, drop and do a 30-60 second plank, stand up and do 100 Jumping jacks.  NO EXCUSES!

That's my advice for today friends!  Now have a blast today and please be safe.  If you're feeling a little guilty because of all the CANDY you consume(d) and live in the East Valley, please come join ME this Saturday at my Results Based Bootcamp at Cosmo Park in Gilbert at 6:30AM.  Check out my 30 second video of what my FUN Bootcamp entails and for more info, check out my website at: .

Thanks for taking the time to read my blog!!
As Always...Stay Fit and Happy!
Famisha :-)

Thursday, October 24, 2013


Good morning friends!  It's a BEAUTIFUL, CRISP Fall morning here in Arizona.  Hopefully, it's a gorgeous morning for you too wherever you may live.  Today is going to be a quick REALITY check for all you Halloween candy lovers out there.  Hey!  I feel it's my duty to inform you of what you will need to do to BURN OFF the calories you consume in one of your favorite Halloween candy YOU'RE WELCOME in advance!

Okay here we go!  20 pieces of candy corn= 1 mile/2200 steps to BURN IT OFF
2 caramels= 3/4 mile/1700 steps to BURN IT OFF
2 Hershey's kisses= 1/2 mile/1100 steps to BURN IT OFF
Small Tootsie roll=1/4 mile/550 steps to BURN IT OFF
Miniature Reese's Peanut Butter Cup=1/3 mile/750 steps to BURN IT OFF
Bite-size Chocolate Candy
Snickers, 3 Musketeers, Butterfingers, etc...=1/2 mile/1100 steps to BURN IT OFF
Fun-size Chocolate Candy
Snickers, 3 Musketeers, Butterfingers, 1 REGULAR Peanut Butter cup, etc...=1 mile/2200 steps to BURN IT OFF
Full-size Chocolate Bars
Snickers, 2 cup pkg of Reese's Peanut Butter cup, etc...=2.75 miles/5800 steps to BURN IT OFF
King-size Chocolate Candy Bars
Snickers and all items listed above...5 miles/11,000 steps to BURN IT OFF

Cut this out, tape it to your fridge, tape it to your pantry door...put it wherever you will see it, when you think about going and having a bite of your candy that you bought for the Trick or Treaters but have been enjoying since it went on sale back in SEPTEMBER.  If having a King size candy bar is worth the 11,000 steps that you will need to take to BURN IT OFF worth it...then enjoy!  But one thing you need to remember is that TRICK OR TREATING FOR CANDY IS FOR THE KIDS!  Speaking of kids, be aware of how much candy your kid(s) eats once they do go out trick or treating next Thursday.  Cavities and Childhood Obesity is not worth ONE NIGHT of gorging on candy! 

Take the time today to do something POSITIVE to promote your health and fitness.  EACH DAY counts, so don't put off exercising TODAY because you're too busy and TOMORROW you will have more time.  MAKE.THE.TIME!!

I hope I didn't shock you too much with how much you'll need to move to burn off consumed Halloween candy.  Some of you may think "oh that's all I have to do to burn it off?!  That's nothing!"  Remember, everything in MODERATION.  Enjoy life and remember the Law of Thermodynamics friends!  ENERGY IN vs ENERGY OUT.  Whatever you consume for the day, make sure you've burned most of it off.  Take this candy info with you as you prepare for FUN Halloween parties this weekend and be sure to workout!

I now need to get ready for my favorite Hot Yoga practice, so take the time today to MOVE and make it a FITabulous rest of the week!  Thanks for taking the time to read my blog!  I will post another "Fitness is Fun with your Kids!" video next week...

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

Thursday, October 17, 2013


Good morning friends!  I hope you are all having a FABULOUS morning so far.  I myself am having a fantastic one and am looking forward to attending my favorite Hot Yoga practice this morning.  I want to talk briefly about MOVING today.  A lot of people make EXCUSES as to why they didn't work out TODAY, but I will TOMORROW.  "Oh, I'm just too busy."  "I just don't have time."  "I'm soooo tired."  "I'll just do it tomorrow..."  Let me tell you friends, TOMORROW comes and goes.  Make TODAY the day you decide to make FITNESS a part of YOUR life! 

If you have kids do it for you want to see them grow up?  Graduate from high school/college?  Attend their wedding one day?  Etc, etc...there is NO excuse for not being healthy for YOURSELF and your FAMILY.  Here's the deal, exercise immediately helps your brain.  It helps ease STRESS, gives you ENERGY and you feel good about yourself for doing something to promote your health and fitness for the day.  The EXTRA CREDIT is seeing the inches fall off, scale go down, Body fat go down and suddenly muscle definition showing that you haven't seen before or in a very long time.

There is NO magic pill, special WRAP, top secret shake, etc..Fitness is a LIFESTYLE.  All you have to do to lose weight is drink 64 ounces (minimum) of water a day, 5-6 servings of fruits/veggies a day and watch your SODIUM intake.  If you do these things, it becomes a LIFESTYLE.  The key to getting to your fitness goal and staying there is making FITNESS and HEALTHY CHOICES a part of your lifestyle.  The minute you rely on "quick fix" ways to lose weight, you may indeed lose weight...but the minute you start to incorporate "regular" food items back into your diet, you either gain back the weight you lost or maybe even MORE. 

So, there's my FITNESS LECTURE of the day!  ;-)  Now, let's get into what today's video is about.  Today's video is one that I know some of you may have missed a few weeks ago of my 6 year old son Pry'nce demonstrating exercises that you can do from the comfort of your HOME.  Remember, there are NO EXCUSES to be the healthiest YOU can be.  So take some time to check it out and feel free to do the exercises he demonstrates.  Enjoy!

I hope you enjoyed today's video and decide to make TODAY the day you dedicate towards making yourself a healthier, happier you!  Thanks for taking the time to read my blog and I hope you have a "FIT"ABULOUS day!!  I'm off to my favorite yoga practice...NAMASTE.

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

Thursday, October 3, 2013


Good morning friends!  So I have decided for the month of OCTOBER, I'm going to show my "Fitness is fun with your Kids!" videos EVERY week.  I will be showing some old ones and of course some NEW ones.  I think this is great for those of you who may have small kid(s) at the age of 3 years old who may think that's too young to introduce them to an exercise's not!

The video I'm showing you today, is another outdoor one that we filmed when my son Pry'nce had just turned 5 years old.  It shows how sometimes they just want to do their own thing...and you know what?  If they keep moving and are having FUN, let them!  The key is for both Mom/Dad and kid(s) to be ACTIVE together!  Once they get older...they start to listen much better to direction and have more of an UNDERSTANDING of fitness.  My son is now 6 years old and has such a better understanding of fitness as a whole and absolutely LOVES working out with Mommy.  As a matter of fact, this kid can push me pretty hard...which I love!  Then he'll say "look Mommy BEAST MODE!"  Which is a term we love to use in our household when we are giving 110% and pushing ourselves to the limit in our exercise that we're performing.

So take the time to check out this ENTERTAINING video shot a year and a half ago to give yourself an idea of exercises to do OUTSIDE with your kid(s).  The weather is so beautiful, why wouldn't you want to get outside and MOVE, right?!  Enjoy!!

I hope you enjoyed today's oldie but goodie "Fitness is Fun with your Kids!" video and take the time to grab your kid(s) and go outside to play with them.  You WILL definitely burn some calories and have FUN while doing it!

Make today and the rest of this week an absolutely "FIT"abulous one!  I'm heading out soon to my Hot Yoga practice...NAMASTE...

As Always...Stay fit and happy!
Famisha :-)

Thursday, September 26, 2013


Good morning!  It's a great day to get in shape today!  Well, I really believe EVERY DAY is a great day to get in shape, but I am finally getting excited about it being the FALL season because the weather is dropping to the low 90s and high 80 degrees finally.  Hey!  I live in ARIZONA...we get excited when it's no longer in the 100s around here!

Since the weather is cooling off, it's time to GET UP, GET OUTSIDE and GET MOVING!  Today's blog will showcase an OLDIE but GOODIE "Fitness is Fun with your Kids!" video that Pry'nce and I shot a year ago.  It shows how easy and fun it is to get a good workout by simply walking over to your neighborhood high school.  If there's a football field, there are bleachers which means there is a great workout spot for YOU.  Grab your kid(s) and put on your favorite workout sneakers and get ready to have some Fitness Fun!  ENJOY!!

I hope you enjoyed watching Pry'nce and I give you some outdoor fitness ideas on stuff to do at your local high school. don't ALWAYS need a gym to get a good workout.  You need a GREAT CAN-DO ATTITUDE and the WILL to burn some calories!
If you live in the East Valley and are looking for a way to burn some serious calories while enjoying the GORGEOUS outdoors, come join ME at my Outdoor Bootcamp this Saturday, 9/27 @6:30AM.  For more details, check out my website:
I'm off to Hot Yoga!  So make today and the rest of this week a HAPPY, HEALTHY ONE!  Namaste....
As Always...Stay Fit and Happy!
Famisha :-)

Thursday, September 19, 2013

"Fitness is FUN with your Kids!" video is up!

Good morning friends!  Today I want to share the latest "Fitness is Fun with your Kids!" video.  My 6 year old son Pry'nce and I absolutely LOVE fitness and working out together is always fun too.  One thing I try to always tell my clients who have been training with me for a long time, short time or have just started with me is...Fitness is a LIFESTYLE!  Fitness is a CHOICE.  You can either choose to live a HEALTHIER, HAPPIER life or you can choose to make excuses on why you aren't where you want to be...whether it be a certain size, certain number on the scale, body fat percentage, walk up a flight of stairs without being winded, play with your kid(s) at the park...etc, etc. 

It is NEVER too late!  I hope you take the time to watch today's video (it's about 6 minutes) and either join in with my son Pry'nce as he does a few quick exercises or you take the exercises he demonstrates and perform the amount of repetitions I recommend and do it yourself later on today.  What's even better???  Grab your kid(s) and you all work out together!  A child is never too YOUNG to start having fitness introduced into his or her life.  My son has been watching me work out since he was 3 months old bouncing in his bouncey as his Mommy PUT IN WORK in my home fitness studio!  Just do it!!

I hope you enjoy the video and feel free to share your comments...I am now getting ready to head out to...yep!  My favorite Hot Yoga practice!  So I want to wish you all a very Fabulously, Fitness Filled Week!  Thanks as always for taking the time to read my blog and watch my video!  Namaste...

Enjoy my video!

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

Thursday, September 12, 2013


Good morning friends!  Can you believe it's THURSDAY already?!  This week has really flown for me, but then again for what I get to do for a living which is CHANGE LIVES and TOUCH SOULS thru the POWER OF FITNESS...there is never a dull moment!  So speaking of fitness, today I'm going to blog about what I'm sure most of you feel has such OBVIOUS reasons on why it is so important to make exercise a big part of your life...and your FAMILY'S life too.

So, I am going to give you my TOP 5 Reasons of why exercise is so important.  I am going to count down from 5.  Are you ready???  Here you go!

#5...RESULTS!  Being able to see your body changing in the mirror is such an exciting time for people who have started an exercise program and maybe haven't made it a part of their life before and are questioning why they are putting themselves through such vigorous exercise programs weekly.  Inches LOST...Scale DROPPING...Bodyfat going DOWN...are all exciting outcomes of dedicating yourself to an exercise program.

#4...Sleep better at night.  Now, the recommended amount of sleep to get in nightly is 7-8 hours.  I know, I my dreams right?!  Well, I am that person who used to get NO LESS than 9 hours of sleep a night, however, with a very busy lifestyle of having a busy career and a very active, involved son who has various after school activities (oh, did I mention he's ONLY 6?!), a husband to chat and enjoy time average sleep at night has dropped to 6-7 hours.  Now a big part of this is also because I get up at 4AM four days a week to start my day off right with a workout BEFORE I train 10-12 clients a day.  So I CAN relate!  But make the EFFORT to get in more than 5 HOURS of sleep and if you're working out on a regular basis, sleeping at night comes easy.

#3...Be able to actually PLAY with your kids!  If you have small children (kids under the age of 12), being able to get down on the floor and build puzzles, play various games, run in the park, throw a ball, and overall CHASE your kid(s) around the house and outside is a beautiful thing.  Plus, always remember WE are remodels to our kid(s).  If we are ACTIVE, our kid(s) will be ACTIVE too. is a LIFESTYLE.

#2...Stronger HEART, LUNGS and BODY.  By moving at least 30 minutes a day, you are adding longevity to your life.  By simply WALKING, you are helping build a stronger HEART.  Whether it's running, cycling, walking, dancing, jumping on an elliptical, kick boxing, and many more types of cardiovascular exercise you are helping build not only a stronger body, but stronger heart and MOVE!

DRUM ROLL PLEASE...the #1 reason to exercise DE-STRESS.  The immediate RESULT that you can get from an exercise program is what it does for you MENTALLY.  For that 30-90 minutes of your exercise for that day, you are doing something for YOU and to make a better YOU.  That is such a rewarding feeling!  For that time slot, you have no worries in the world!  It is about YOU and the immediate MENTAL rewards are a beautiful thing.

I hope you enjoyed my top 5 reasons of why you should start an exercise program TODAY.  Now remember, these are MY Top 5.  There are many more positives to incorporating an exercise program into your daily routine, but I wanted to give my Top 5.  So GET UP TODAY and start MOVING!  Don't wait for it to be "New Year's Resolution" time!  Start TODAY!

Well, speaking of is time for me to get ready to head out to my FAVORITE weekly Hot Yoga class.  I absolutely LOVE having 80 minutes dedicated to ME and no one else.  It's a beautiful feeling!  Thanks for taking the time to read my blog today and make it a FABULOUS, FAT BURNING WEEK!  Namaste...

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

Thursday, September 5, 2013


Good morning friends!  I hope you all had a very Happy Labor Day and MOVED your body over the 3 day holiday weekend.'s back to the REAL world of our very busy, hectic lifestyles, right?!  Well, today I'm going to blog quickly about a question I was asked yesterday which is "Famisha, what is a full body circuit that I can do for only 30 minutes?"  Now, most of us are crunched for time and the thought of an hour in the gym can be overwhelming.  So let me help you get the most out of a quick, productive 30 minute workout.  Ready?  Here you go!

Okay, I believe that you should BURN as many calories as possible when you work out and the best way to do that is with bursts of cardio and working EVERY muscle in your body.  So here's my GO-TO CIRCUIT:

Warm-up with 200 Jumping Jacks (at your own pace and remember to BREATHE)
20 Push-ups (modified are fine if you can't do full extension on your toes, just make sure you're on your knees and do NOT cross your ankles).
Plank hold for 30 seconds...or 3 sets of a 10 second hold (in a prone position, bring your body up onto your forearms and up on your toes.  If you have to stay on your knees...that's fine.  Keep your neck straight by looking down at the floor and BREATHE)
2 sets of 20 reps of Squat to Bicep Curl to Shoulder Press with 8 to 10lb free weights
High knees in place for 60 seconds while pumping your arms
2 sets of 20 reps of Tricep dips off a flat bench (bend your knees and keep your feet flat on the floor as you dip down while bending your elbows and push your body back up by straightening your arms
Mountain Climbers for 60 seconds
Cool down with 5 minutes of walking on the treadmill at a 3-3.3 RPM or 3 laps around the basketball court.

I hope you enjoy your workout and can now enjoy the rest of your day knowing you did something positive to promote your health and fitness.  You also are one step CLOSER to getting to your fitness goal!

Continue asking me fitness questions and I will do my best to blog about them on my Blog Thursdays.  We will be heading into holiday season SOON so it's even more important to get into a fitness routine NOW before the parties begin...

If you enjoy my blog and haven't done so yet, join TODAY as a follower or sign up to receive my blogs via email.  As I always mention, if you live in the East Valley and want to burn 800-1000 calories...come to my Boot camp THIS Saturday at 6AM at Cosmo Park.  For more details, go to my website

"Fitness is Fun with your Kids!" video coming SOON! :-)  I wish you all a very Fabulous, Fitness Filled I've got to go get ready to head out to my favorite Hot Yoga practice.  Namaste my friends...

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

Thursday, August 29, 2013

Light YUMMY lettuce wrap packed with PROTEIN!

Good morning friends!  I hope you are having an absolutely FABULOUS morning so far.  I myself, have had an INSANE Boxing Blast session here in my fitness studio at Glisten Girls Fitness and have knocked out over 700 calories in ONLY 45 minutes.  But enough about my workout, let's talk about a yummy light recipe I would like to share with all of you today.  Now, let me first admit that I didn't CREATE this...someone actually made this while I was at their house (I love it when people want to share HEALTHY food ideas with me when I'm over) and I just had to get the recipe!

Here you go:

1 cup chopped chicken breast
3 tablespoons chopped apples
2 tablespoons chopped grapes
2 tablespoons crunchy peanut butter
1 tablespoon nonfat Greek yogurt
2 teaspoons of honey
1 head of lettuce (peel off about 3-4 pieces to wrap)

Nutritional facts:  63 grams of Protein, 16 grams of Fat, 165 mg of Sodium and 486 calories

This will keep you full for 3-4 hours and is great for a light lunch or after an intense workout.  It only takes about 15 minutes MAX to make and is DEEELICIOUS!

I hope you enjoy this as much as I do and as promised, I will continue to share some of my favorite HEALTHY and low SODIUM recipes to all you friends out there! 

Be sure to get at least 30 minutes to 60 minutes of EXERCISE today.  Remember, exercise can be any type of MOVEMENT...the recommended steps everyday is 10,000 which really isn't very hard at all.  I average 18,000 a day and on BUSY life changing, soul touching personal training days I finish my day at 25,000 steps.  If you don't have time to get in 30 minutes of movement all at once, then break it up into 10 minute increments....just MOVE!

I wish you all a very Happy Labor Day Weekend!  Be safe and be sure to do something FUN to promote your health and fitness!!  I will be running my Weekend Warrior Bootcamp in Gilbert at Cosmo Park this Saturday morning at if you're in the East Valley and want to start your holiday weekend off with a HUGE calorie deficit, come join me!  Go to my website: for more details.

Stay Tuned for "Fitness is Fun with your Kids!" starring my 6 year old son Pry'nce...coming SOON!

Thanks as always for taking the time to read my blog and feel free to share your comments or ask any questions you may have regarding your fitness goals.  You never know...I may speak about it next week!  Have a Happy, Healthy Week!!

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

Thursday, August 22, 2013


Good morning friends!  Before I get ready to head out to Hot Yoga and see what this beautiful day has to offer me, I want to ask YOU to share your favorite, HEALTHY smoothies...

Do you have a "go-to" smoothie that you always drink for breakfast in the morning???  After a hard core workout???  At lunch for something quick and filling???  If so, let's share!

My favorite smoothie to drink after my intense Saturday morning Boot camp or a Hot Yoga class gives me my 5-6 servings of fruits wrapped into only ONE meal.  What is it you ask??

1/2 cup sliced strawberries
10 blueberries
One whole banana
1/2 cup cantaloupe
1/2 cup watermelon
1 tablespoon of non-fat vanilla greek yogurt
1 cup of coconut water. 

This has great protein in it to help repair your muscles after hard work, high source of potassium to also alleviate soreness/cramping and only 93mg of SODIUM.  This protein smoothie is only 275 calories.  This will also keep you full for at least 2-3 hours and will also give you energy!

One last thing regarding my favorite smoothie is it only takes 5 min...10 min MAX to chop up, blend and enjoy!  So if you're crunched for time and want to fuel up on proper nutrition to get your day started off right or repair muscles after a good workout...try my favorite smoothie today!

If you have a favorite smoothie that you would like to share, feel free to post it!  This blog is to help all YOU Fit Divas/Divos and people starting new fitness programs know that you can make your lifestyle a HEALTHY one!!!

Thanks for taking the time to check out my favorite smoothie and make today a Fabulously, Fitness Filled Day!  If you haven't done so yet, feel free to join my blog as a follower or sign up to receive my blog entries via email.  I'm off to Hot Yoga...NAMASTE!

Stay tuned for a new "Fitness is Fun with your Kids!" video clip with my 6 year old son Pry'nce showing how FUN fitness can truly be for you and your KID(S) to get you up and moving! 

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

Thursday, August 15, 2013


Good morning friends!  Today I want to throw a suggestion/challenge out there to you.  I have a few of my clients actually doing this right now...which is LOG EVERYTHING you put in your mouth.  This includes any drinks (even water), GUM (there's calories in gum) and any little bite that you may take when you are making your kid(s) food/snacks.

Keep a notebook in your car, purse, office, you can quickly right down what you are eating.  At the end of each day, take a look at your SODIUM intake.  A "healthy" daily allotment of sodium intake is 2300mg.  You would be surprised by how much sodium is in the things you wouldn't expect.  For example:  that bagel you just have to have every morning carries about 450-550mg of sodium, that NAME BRAND coffee spot that you just have to have a FRAP, flavored coffee or whatever "trendy" drink you always get with your name written on the side of the cup has about 220-330mg of sodium.  Start taking a look at the little things that you enjoy consuming daily that you think you are actually being "healthy" by having, but instead are carrying around extra water weight due to the sodium and putting yourself at risk for HIGH BLOOD PRESSURE.

Now what about when you go to a restaurant you ask???  Well, a lot of my clients will "911" me which means call/text me and say "okay Famisha, I'm at this restaurant....WHAT can I eat?!"  Well, you'd be surprised the FIRST thing I suggest isn't necessarily a SALAD.  But what I do suggest is, substitute a side for a side salad with your dressing on the side (CONTROL your calories), ask that something not be cooked in butter...or be seasoned with extra salt.  You are the customer and is your right to ask for something to be cooked a particular way.  Just be sure to ask POLITELY, so as not to annoy the server.  Also, something else I do if I'm not familiar with the restaurant I'm at is grab my smart phone and type in the restaurant I'm at, the food item I'm thinking about ordering and what the nutritional facts are.  This will help you make the right choice, enjoy your food and know how much sodium you are consuming.

So start TODAY...journal your food for 5 days straight and BE HONEST.  This isn't going to work if you "accidentally" forget to log that half a cookie you shared with your friend, hubby, boyfriend, girlfriend, wife, kid(s).  Become AWARE!

Here's the deal if you can consume only 1500mg of sodium a day, you WILL see a difference in the scale.  Now you must of course include an EXERCISE program into your daily routine as well.  The recommended MINIMUM amount of exercise a day is 20 minutes...I of course say 30 minutes, but I personally don't do LESS than 60 minutes a day.  If you don't have time to do 30 minutes straight, then break it up throughout the day in 10 minute increments...JUST DO IT!

Good luck with this challenge and I want to hear from YOU, how you did on this 5 DAY LOGGING of food intake (remember focusing on your SODIUM INTAKE).  Have fun with it!

Oh, and you'd be surprised how many delicious food items there actually are out there that do NOT contain a lot of sodium...

I'm off to my Hot Yoga class...I LOVE THURSDAYS!  It's my HOT YOGA DAY!  Find an exercise you enjoy too and make it happen today!  Thanks as always for reading and enjoy the challenge.  Make today and the rest of your week a HAPPY, HEALTHY one!!

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

Thursday, August 8, 2013


Good morning friends!  I hope all of you are having an absolutely WONDERFUL morning so far.  Today I'm going to blog quickly to my MOMS out there...I mean it is called "Moms!  You can get in shape!"  But I really want to direct this to you Mommies AND Daddies out there today.

Summer is over and our kid(dos) are back in school!  For some of you with FIRST TIMERS (Kindergartners) I say...HANG IN THERE!  CONGRATULATIONS!  And...HOW ARE YOU????  I remember last year when my BABY started Kindergarten and I had to be one of the most DRAMATIC Moms on the planet!  I took a week off from work, I went and hung every morning with him on the playground before school let in and was THAT Mom on the first day with my face pressed against the classroom window as one lonely tear slid down my face and had to literally be dragged away by my husband (on the FIRST day).  So if you found yourself doing that too, as you can see you're not alone!  Now on the flip side I know there are some of you Moms/Dads out there who pulled up to the curb, gave your kid(s) a kiss, handed them their lunchbox and back pack then sent them on their way as you SCREECHED away from the curb...and that's okay too!  This year, I was MUCH better!  I mean it's FIRST grade, he know the ropes...he's outgoing...he's excited...he's done this before.  Well, I only took 2 days off this year but still found myself being a bit DRAMATIC (but he never knew) and I actually felt more excited for him then anything...hey!  I'm a PRO at this now right?!

Okay, I had to share my personal story so that I could now say guess what?!  While your kid(s) is now back in school, guess who it can FINALLY be about?!!  YOU!!!  YES!  DURING THE SCHOOL HOURS...IT'S ABOUT YOU!!!  For those of you Stay at home Moms/Dads, this means you can get back to working on YOUR Fitness Goals and what makes you feel good mentally and physically.  As a matter of fact, you can drop your kid(s) off and head right to your favorite Yoga practice, Personal Training session (most of you with ME), Bootcamp (get back to MINE on Saturdays...hey!  They start EARLY), trail run, etc...etc...

But get back to MOVING!  You have survived the Summer months of non-stop activities, entertainment for your kid(s), family vacations and now it's time to get back to the NORM...and focus on YOU!

So starting TODAY, lay out a FUN workout plan for yourself and what you are going to do to PROMOTE YOUR Health and Fitness...starting NOW!  If you're at some nice neck stretches, roll your shoulders back, inhale/exhale and think about that GREAT workout you're going to do for yourself AFTER work...if that won't work because then it's HOMEWORK or Insert sport activity here practice time right after work, go on a NICE walk during your lunch hour.  Stay at homes...turn on some music today and DANCE!  You're FREE during the day now to work on YOU!  Celebrate that!  Do some planks!  Do some high knees...jumping jacks...push ups...but celebrate YOU!

Now that school is back in session, I will be back to BLOG THURSDAYS on a consistent basis.  Please feel free to let me know if there are any specific fitness related topics you would like me to speak on...and I'll do it!

I'm back to CHANGING LIVES & TOUCHING SOULS thru the POWER OF FITNESS Full-time again...but will continue to dedicate my Thursdays to blogging to you!  If you live in the East Valley area and want to burn some serious calories while having fun, join ME this Saturday at my Bootcamp held at Cosmo Park in Gilbert.  For more details, go to my website:

I'm off to get ready for my favorite HOT YOGA remember MOVE today!  Thanks for reading my thoughts today now make it a Happy, Healthy Day!  Namaste....

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

Thursday, July 11, 2013


Good morning friends!  I hope you are all having a FANTASTIC Summer!  I myself am trying to stay COOL since I live in Arizona with daytime highs of 113+ degrees...but I do LOVE the sunshine.  I've also enjoyed my new 4 days a week program of getting up at 4am to start my day off RIGHT with a solid workout before I take on the day of CHANGING LIVES, TOUCHING SOULS thru the Power of Fitness for my clients followed by a day of FUN with my son who is on Summer Break.  Now fortunately on Thursdays I get to "sleep in," so today's FITabulous workout started a little bit later than 4AM so I am ready to get this day going!  Before I do so, I am going to share a DELICIOUS and NUTRITOUS Breakfast Cookie recipe with all of you that one of my clients actually shared with me...and I LOVE IT!

Oatmeal Breakfast Cookie

1/4 cup of Oats
2 tbsp. of Whole Wheat Flour
1/4 tsp. of Baking Powder
1/2 tsp. of Vanilla
1/2 tsp. of Cinnamon
1 tbsp. of Maple Syrup
3 tbsp. of Non-fat Vanilla Greek Yogurt
1 tbsp. of Chocolate Chips (yes...REAL ones!)

Mix everything together in a small bowl.  Gently press it down onto a microwave safe plate...or paper plate will do and microwave for ONLY 60-70 seconds.  BOOM!  You are now free to enjoy a LOW-FAT, LOW-CALORIE, HIGH PROTEIN breakfast cookie that will keep you FULL for a few hours.

Total calories are:  330 calories.  Key Macronutrients:  200 mg of Sodium, 17 grams of Protein and 2 grams of Fat.

I hope you enjoy this nutritious breakfast treat as much as I do!  I will start blogging at least ONE recipe a month for those of you looking for healthy, yet delicious foods to keep you on the road to success in accomplishing your FITNESS GOALS.

Also, I will be shooting a NEW "Fitness is Fun with your Kids!" video at the end of this month to give you ideas on how to beat the heat while having fun by MOVING with your kid(s) and getting them AWAY from the video games, television and computer so they can stay ACTIVE as Summer winds down.  My 6 year old started a stretching regimen at the beginning of Summer and I'm proud to say I can see a MAJOR change in his flexibility not to mention the PRIDE I feel when my son does CHEST TO FLOOR pushups every night too! are NEVER too young to start a fitness program.

Now go enjoy that breakfast cookie and have a fabulously fitness filled week!  Also, if you're in the East Valley...join ME this Saturday at my Results Based Bootcamp at Cosmo WILL burn 900+ CALORIES before 8AM!!!

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

Thursday, May 23, 2013

HOW do I stay MOTIVATED???

Good morning friends!  I hope all of you are having an awesome morning so far.  I myself have mixed emotions as I begin my day because it is the LAST DAY OF SCHOOL for my "baby" as he graduates from Kindergarten and on to FIRST grade.  Where has the time gone?!  For some of you out there, you attended your son/daughter's HIGH SCHOOL graduation last night...and to that I say CONGRATULATIONS Mom/Dad!!  Job Well Done!  But I'm not here to blog about school ending today, although I could share stories of what this past year has been like as a Mommy with my kid in "big kids" school...but no worries, I won't! ;-)

I've been asked by a wonderful blog follower a very simple question.  "Famisha, how do YOU stay motivated to workout??"  Since I was asked this question and having a few clients ask me yesterday, "Yeah Famisha, how do YOU stay motivated to work out all the time?"  I thought I would speak on MOTIVATION today.

So WHAT is my motivation you ask??  Well, first of all we all have different things that motivate us to want to LOOK a certain way, FEEL a certain way and LIVE our lives a certain way.  Here's the deal, I have ALWAYS lived an ACTIVE, Fitness filled life.  It's very hard for me to imagine NOT being able to exercise because not only do you exercise your body, but you exercise your MIND.

This year, I was VERY MOTIVATED by the fact that I was approaching a new decade this year for my birthday.  20s were spent attending college, graduating from college and modeling/acting, EARLY 30s were spent "working out for a living" and CHANGING 13-15 LIVES a day through the POWER OF FITNESS a day...then adding in a 2 HOUR personal workout a day, unless I was teaching a fitness class that day then it was an HOUR personal workout in between clients along with another hour of instructing a class, mid-30s was becoming a Mommy and STILL working out just as hard because it helped DE-STRESS me and my main motivation was to get back into those EXPENSIVE, Skinny jeans that I had quite a collection of and introducing my baby into fitness while he was chilling in his Baby Bouncey watching Mommy in her home fitness studio.  Well, then late 30's came and 2013 hit and I said to myself, "I'm sick of hearing all the EXCUSES of 'Oh once you hit 40, it's all downhill, your metabolism slows down (wait didn't I hear that from people with excuses in their 30s?!) and you can't be as LEAN or FIT.  Well, I.CAN!" MOTIVATION this year was to look as FABULOUS as I could when I turned 40.  And let me tell you, I feel great!  I LOVE hearing the shock in people's voice when I tell my age...PROUDLY too.  People love to tease me about now being "older" then them...but my reply is "Ummm...I look your age if not YOUNGER and HOW do you plan to look when you hit 40?"  Then...SILENCE.  I love it!

Finally, here are some ideas to help get YOU motivated!  Something that worked for me when I modeled was to cut out a picture in a magazine of a body part...Abs, Arms, Legs, Glutes that I thought looked great on the fitness model in the picture and I would tape it to my FRIDGE.  Every time I went to open that fridge door that picture was staring me in the face which of course helped me make SMART choices in my food intake and to crush it in my personal workout at the gym.

Another way to MOTIVATE is think about what do you have coming up in the next 6 months?  Do you want to be healthy enough to get pregnant and bring a life into the world?  Do you have a big vacation planned to the Bahamas?  Hawaii?  Or any Beach city?  Do you have a family history of Heart Disease and want to break that barrier and NOT get it?  Once your waistline reaches ABOVE 35 inches, you ARE at risk for heart disease.  Do you want to RUN and PLAY with your kid(s)?  Do you want to see your kid(s) GRADUATE from high school?  Walk them down the aisle of their wedding in the future?

If any of those questions have crossed your mind, then decide TODAY that you are going to do whatever it takes to REACH YOUR GOAL!  If that means getting up an extra hour each day to start your day off right with a workout, then DO IT!  Trust me, I workout at 4am 4 days a week and I'm normal just like everyone else...some days I would rather sleep in, but then I remember how GREAT I feel after I've accomplished my workout and how I just did something positive to increase the LONGEVITY of my life!  Here's a tip:  SLEEP IN YOUR WORKOUT CLOTHES.  That's exactly what I do, so all I have to do is get up and get it done in my fitness studio.

BELIEVE IN YOURSELF and know that you CAN do it!  I know it's easy to get frustrated or even de-motivated if you have a lot of weight to lose and you want to see that weight off TODAY, but remember it took you a long time to put that weight it's going to take you even longer to take it off.  But, CONSISTENCY is the key to success.  It shouldn't be a chore.  FITNESS IS A LIFESTYLE...NOT A FAD!

Sorry for this being so long winded today, but I wanted to get my point across that you should find what is YOUR motivation and keep it.  If it's saying to yourself every day while looking in the mirror "I am proud of myself and WILL get to my Fitness Goal."  YOU.CAN.DO. IT!!!  Yes, you can!

Thanks for taking the time to read this today!  My motivation this morning to exercise is the fact that I need to DE-STRESS.  The best way to do so is through exercise and my favorite Hot Yoga class is calling my name!  I need to de-stress about the fact that my "baby" is growing up and will be a big first grader next year...oh the life as a Mom! ;-) 

Please do something to PROMOTE your health and fitness today!  I'm off to yoga...NAMASTE...

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

Thursday, May 9, 2013

You CANNOT spot reduce!

Good morning friends!  Today I want to simply let all of you know who still aren't aware that CANNOT spot reduce.  A friend of mine asked me if this was possible which led me to feel the need to blog real quick to let all of you know that...YES!  You can lose bodyfat, inches and weight if you work hard!  But in order to see a change in your body, you must make sure you are getting PROPER food intake.  80% of your RESULTS are based on what type of "fuel" you are putting into your body.  An example I like to use with my clients all the time is "would you put regular unleaded gas into a BENTLEY?"  NO!  You would put Premium gas into that luxury automobile.  So think of yourself as the LUXURIOUS person that you are and get in 5-6 servings of fruits/veggies a day along with 64 OUNCES minimum of water a day.

Also, CARDIO which is something I know you all LOVE is something that is very key to losing weight.  30 minutes 4-5 days a week is a it in 10 minute intervals if you can't do it all at one time.  Remember, there are other forms of cardio besides RUNNING that can still get your heart rate up and fat burning in those 30 minutes.  I'll blog about those different forms another time.

Finally, WEIGHT RESISTANCE TRAINING IS A MUST!!!  Over the years of my career of being a Professional Life Changer (Personal Trainer), I have had so many women say to me "I don't want to get big and bulky."  Well, you can't!  Unless you're taking some sort of illegal substance...or legal that focuses on building SIZE, it's not possible.  Weight/Resistance training is the BEST!  It's the best way to sculpt your body and truly see your body transform.  Remember though...wherever you store your fat the most on your body is going to be the HARDEST and usually LAST place to come off.  So stay POSITIVE and continue to put in the work.  It WILL pay off!!  One last thing regarding weight training is that after you weight train, your body burns even MORE calories at rest.  So get in at least 3 days of weight training a week.

Hope this helps give you a better understanding of how you CANNOT spot reduce but can definitely TRANSFORM your body (which eventually includes that "problem" area).  PROPER FOOD INTAKE, CARDIO and WEIGHT RESISTANCE TRAINING!  So get up and get out there and get it done!

For all you Mommies out there, HAPPY MOTHER'S DAY!  I hope you are treated this Sunday extremely special while making it a Happy, Healthy Mother's Day Weekend! 

If you live in the East Valley area and want to get a jumpstart on your HIGH CALORIE BURNING weekend, come join me at my Boot camp THIS Saturday at 6:30AM.  Start your day off right!  ALL Fitness Levels are welcome!  Check out my website: for more details.

I'm off to HOT YOGA...Namaste... 

'Til next time friends!

Stay Fit and Happy!
Famisha :-)

Thursday, May 2, 2013


Good morning friends!  Hopefully you are all having a fabulous morning so far...maybe some of you have got in your early morning workout to give you that ENERGY that you need to take on the day OR you may wait until later on today to finish your day off right with a great workout.  Whichever it is, make it a productive workout!

On that note, one of my wonderful Blog Followers has asked that I give you some ideas on what exercises you can do from the comfort of your home.  What I love about fitness is the fact that you DON'T need to have a gym membership to get your body "TIGHT" and "RIGHT!"  You just need the right attitude and right here you go!

Push ups:  These can be done Modified or Full Extension.  Start off doing 10 reps, working your way up to 30 reps.  If you keep your form, you will not only work your arms...but you will also work your back, chest AND abs!  For you beginners out there, bring your arms into a wide grip position, keep your neck straight by looking straight down to the floor.  If you are on your knees do NOT cross your ankles, squeeze your glutes (butt), engage your abs (act as though there is a string attached to your belly button and is being pulled to your spine) and push your body down to the floor and exhale as you push your body back up to starting position.  If you are more advanced, bring yourself up onto your toes and bring your elbows in to your sides as you push yourself down and back of my FAVORITES to do when I'm doing yoga.

Tricep Dips:  Sit on the edge of your bed or a chair with your shoulders back, knees bent and look straight ahead.  Slowly lower your body down while bending your arms to a 90 degree angle.  As you push your body back up, EXHALE.  Start of with NO LESS than 10 reps eventually working yourself up to 30 reps.  Enjoy the BURN!

Arm Circles:  Yep!  I'm going OLD SCHOOL on you!  This is something that we've all done in PE at some point in our lives and they actually do work.  Stand tall with your arms out to your sides at shoulder height.  Roll your arms forward 50 times and keeping your arms up still rotate them backwards for 50 reps.  You WILL feel your shoulders AND arms.

Cross Punches:  Stand in a squat position with your feet hip width apart.  Bring your arms up to a "face guard" position.  Put your hands in fists, up by your face.  Punch one arm across your body and as you bring it back to position, punch your other arm across your body.  Perform 50 reps each arm and you will not only get your heart rate up...but you will get that much closer to TIGHTER, TONER arms!

Crab Walks:  Want to feel like a kid again?  Do these!  Seated on the floor with your knees bent and feet in front of you, bring your arms behind you and bring yourself gently up into a "table top" position.  Your arms should be straight and your knees bent.  Keeping your hips UP, walk yourself forward 10-15 steps and backwards 10-15 steps.  You will feel a great burn in your arms!  If you have a kid(s), do these with them and you will all be having FUN and staying ACTIVE at the same time.

Bear Crawls:  Bend from the waist and bring your arms out straight in front of you touching the floor.  Walk forward with your hands and up on your toes at least 20-30 steps.  Don't forget to BREATHE!  This is another FUN one to do with your kid(s).

I hope you enjoyed my FAVORITE 6 Arm Exercises that can be done from the comfort of your home.  Perform at least 2 sets of these exercises in the order listed.  If you do these exercises 3 times a week (24 hour rest in between) for 4 weeks, you WILL start to see AND feel a difference in your arms right on time for TANK TOP, SWIM SUIT weather!

Always remember to have FUN while working out...because it is.  Also remember...HARD WORK IS WHAT IT TAKES!  So if you feel your arms BURNING, that's a good thing.  Just keep moving!

Speaking of burn, it's time for me to get ready and head out to my FAVORITE 90 min Hot Yoga class.  So enjoy today's arm workout and have yourself a Happy, Healthy Week!  'Til next time!

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

Thursday, April 4, 2013

THIS is what 40 LOOKS LIKE!!!

Good morning friends!  So today marks only 2 more days that I have left to enjoy my 30s which have treated me pretty darn good.  I am now anxiously looking forward to what this NEXT decade will bring me as I quickly approach it THIS Saturday, April the 6th.  What did this CURRENT decade bring me, you ask???? AMAZING career in Fitness, a HAPPY, SWEET, BEAUTIFUL inside and out, ATHLETIC little boy who brings joy to me each and every day, 10+ years of being married to my BEST FRIEND and a move from a place I truly LOVED since moving there at the young age of 17 (California) back in 2005 to a place that gave me life near my loving parents, and great brother (Arizona).  Yep!  My 30s have been GOOD.TO.ME!

But now, I think about how this new decade I'm quickly approaching will bring me even more...WHAT though???  Well, I guess only time will tell!  But I tell you what, when it comes to my HEALTH and FITNESS...I have NEVER felt soooo AMAZING.  Or as my clients know I like to say "FAMAZING!"  I have decided today to post some CURRENT PICS that I just had my fabulous hubby take of me to mark this NEW DECADE of being FIT, FLY and FABULOUS at 40!  For those of you looking for excuses to NOT get in shape because you just had a baby...or will NEVER have flat, toned abs because you had a C-section, or are in your LATE 30s...quickly approaching 40 like someone else I know (ME!!), or may already be in your 40s, 50s or even 60s that is NO EXCUSE!  I have had a C-section, I have a 6 year old son who keeps me busy with volunteering in his classroom, field trips and all his many activities and play dates, as well as 12 to14 clients a day who's LIVES I have the HONOR of Changing thru the Power of Fitness during the week and on Saturdays at my Bootcamp.  But I MAKE.THE.TIME to workout!  You have to!

I hope you enjoy looking at my latest pics and decide to start a Fitness Program TODAY.  It is NEVER too late to look and feel better than you ever imagined you could.  How important is your health to YOU????  Even if it's just going for a walk...dancing in your family room...playing Frisbee with your kid(s) at the park...MOVE!

Before you check out my pics, if you live in the East Valley (Arizona) and want to come get a good workout while having some fitness FUN and burn some SERIOUS calories...please join me THIS Saturday for my BIRTHDAY BOOTCAMP at Cosmo Park.  For more details about my Bootcamp or my personal training programs go to my website at

Enjoy my pics!

                                                    THIS is what 40 LOOKS LIKE!!!

Yep!  I had a 9 POUND baby come out of this stomach via C-section!!!
Add BOSU work to your fitness program for a STRONGER core!
The SPEED BAG will give your shoulders a BURN like none other....
Bands are great for mixing into your program with free weights AND cable machines

Thanks as Always for taking the time to check out my blog!  Have a Happy, Healthy Week.

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


Thursday, March 28, 2013

Hitting a PLATEAU...

Good morning friends!  Today I am going to speak on something that I'm sure each and everyone of you have experienced at one time or another during your fitness journey.  A blog follower has asked that I speak about what to do when you hit that dreadful plateau.  Well, it's actually very simple...

First, take a look at your last 3 weeks.  How has your diet been?  Now I don't mean an actual "diet," I mean your food intake.  Have you been eating 5 to 6 servings of fruits/veggies?  Have you been LOGGING what you're taking into your body for fuel...including a bite here and there of what you are making for your kid(s) to eat?  The stick of gum you popped in?  Your water intake?  64 ounces MINIMUM...  If you answered NO to this (then you are obviously being HONEST) and need to start TODAY logging everything that you eat. 

Did you eat breakfast today?  Look, I know you've been hearing this all your life; but it's TRUE.  This is the most IMPORTANT meal of the day!  I don't mean that cup or 2 or 3 of coffee/frapuccino that you drank this morning, I mean FUEL.  I hear people say all the time "I don't like breakfast!"  Well, then I guess RESULTS aren't that important to YOU.  Breakfast can be something as simple as a half a banana, a scoop of peanut butter, a handful of grapes, apple slices, a piece of whole wheat 100% grain toast, a grapefruit, ETC...ETC...  But you must have FUEL.  One last thing about food, MIX IT UP!  When some of my clients turn in their food logs, I can guess what I'm going to see on their food plans.  I don't care how "picky" of an eater that you are, there are way too many foods out there for you to keep eating the exact same thing EVERY DAY and EVERY WEEK.  Switch it up!

Now that I've got the food thang out of the way, let's talk about your workouts.  You need to switch up your CARDIO every 3 weeks.  It's true what us Fitness Professionals say...MUSCLES HAVE A MEMORY.  If you don't mix up your cardio and keep it at the exact same every time you perform it, you're likely to hit a plateau.  Check out last week's blog entry about my top 5 Treadmill exercises.  If you LOVE the treadmill, mix up your routine with the examples I gave you last week.  MIX.IT.UP!

Also, add weight training to your program if you haven't already started.  The BEST way to see the quickest RESULTS and see your body actually TRANSFORM is when you add weight training to your program.  One thing I pride myself in as a Successful Trainer is getting my clients RESULTS and a body that they never imagined they would have.  They don't get BIG and BULKY...they get LEAN and SCULPTED beautifully.  I also combine Boxing, TRX along with weight resistance have to mix it up!  I don't mean to sound like a broken record...but you do!  If you usually go to the same weight machines at the gym...try free weights next time....MIX IT UP!!

So today, instead of setting your cardio to the usual resistance and distance increase the resistance.  Push yourself a bit farther.  In between do some Jumping jacks, Push ups, Squats, Lunges...but MIX.IT.UP!  Going on a walk this morning (why not it's gorgeous today...if you live in AZ), this afternoon or evening?  Jog in between, pick up your pace and speed walk down one block, or high knee it...try something NEW.

Hope this helps you get past that plateau...if you live in the East Valley in Arizona.  I want to invite you to attend one of my RESULTS BASED BOOTCAMPS.  They are welcome to EVERY fitness level from beginner to advanced.  Since I am Nationally Certified with credentials to help those with special conditions, I can show different attendees modifications so you get the most out of your workout.  It's full body and a great workout!  If I say so myself! ;-)  For more details, go to my website and click on Services, then Bootcamp.  I hope to see you there!

Thanks for taking the time to read today's blog and feel free to leave any comments or questions you may have.  I'm off to my usual Hot Yoga class...NAMASTE...

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

Thursday, March 21, 2013


Hi Friends!  Happy SPRING!  Many of you have just enjoyed spending Spring Break this past week with your kid(s) and/or friends and some of you are enjoying it this week...I hope you are being ACTIVE and enjoying the gorgeous outdoors.  One of my FABULOUS Blog Followers has asked a great question for me to speak on today which is "how do you get the most out of a treadmill workout?"  For those of you in the mid-west or other parts of the country that are SNOWING right now, you have to get your workout inside...if you go to a fitness facility or own a home treadmill, I will give you my TOP 5 ways to get the most out of the treadmill.  Ready?  Here you go!

Counting down...#5, Looking to work out your glutes (butt), hips and thighs??  Who isn't right?!  Well, do yourself a favor...put your INCLINE on the treadmill up to 10 with an RPM (speed) of 3.2-3.5 after 15 minutes, hike it all the way up to 15.  PUMP YOUR ARMS!  If you hang on  then you are defeating the purpose which is to feel a great burn in the areas I mentioned while burning the most calories that you can.  Here's the GREAT only have to do this for 30 minutes and you will burn 300-400 calories!

#4, Interval Train.  Start with a warm-up of walking briskly at 4.0-4.2 pumping your arms at a FLAT incline.  After 10 minutes, change the RPM to 4.5-5.2 and jog for 5 minutes.  Then move the RPM back to 4.0 moving your incline up to 4 and walk briskly at the incline pumping your arms (DO NOT HOLD ON) for another 10 minutes...back to 5.2-5.5 and run at the 4 incline for another 5 minutes.  After the 5 minutes, incline to 6 with 4.5 RPM walking briskly pumping your arms for 5 minutes and lastly dig deep, keeping your incline at 6 move your RPM back up to 5.5-6.0 and sprint for 5 minutes up the hill...don't forget to breathe!  Finally, move the incline back to FLAT with RPM at 4.0 pumping your arms for 5 more minutes and then down to 3.5 for 2 minutes for a COOL DOWN.  You have now completed 45 minutes with a 2 minute cool down of Interval Training.

#3, Work out those calves, hamstrings and glutes!  Keeping your treadmill FLAT, put your RPM at a 3.0-3.3 and walk backwards for 30 minutes.  If necessary, HOLD ON TO THE SIDE RAILS.  30 minutes is all you need to do this particular workout because you WILL feel the burn...enjoy!

#2, SIDE SHUFFLES.  Keep your treadmill at FLAT, set the RPM to 3.3-3.5 and carefully turn your body sideways on the treadmill.  If necessary, using the hand that is closest to the front handles of the treadmill hold on lightly and start to side shuffle.  Don't forget to BREATHE!  After 20 minutes, carefully turn your body to face the opposite way so that your other hand is now lightly holding on to the front handles and shuffle for another 20 minutes.  Finally, turning yourself to face the front of the treadmill walk pumping your arms for 5 minutes at 3.0-3.2 as a COOL DOWN.  You have now completed 40 minutes with a 5 minute cool down.  This particular exercise on the treadmill WILL get your heart rate up so prepare to BURN some serious calories and feel your heart rate go up.

#1, PUSHING YOUR BODY WEIGHT!  This is by far the most challenging exercise of them all (in my opinion).  Keeping your treadmill turned OFF, holding on to the front handles RUN as fast as you can for 5 minutes.  This is a strength builder and high calorie burner!  After 5 minutes, step off the treadmill and do 50 Jumping jacks...give yourself a 60 second rest and step back onto the treadmill and complete round 2 of 5 more minutes of running as hard as you can with the treadmill OFF...repeat the first round again with 50 Jumping jacks.  Repeat all of this 2 more times with the total amount of time of running on the treadmill for a 20 minute workout and 200 Jumping jacks TOTAL.  Great job!!

I hope you enjoyed my top 5 Treadmill exercises!  Remember, some of these are quite challenging so be sure you are ready for the challenge and make sure you BREATHE when performing them.  Mixing up your workouts will help you continue to work towards accomplishing YOUR Fitness Goal and should always be FUN!  Spring is here friends and Summer is right around the be sure to stay active for both your MIND and BODY!

If you enjoyed today's blog and haven't done so yet, join TODAY as a follower.  Feel free to post any comments or questions you may have about today's blog or any other topics you may want me to speak about in the future.

Make sure you do something to promote your health and fitness TODAY!  Have a beautiful, fitness filled week!  I'm off to Hot Yoga...NAMASTE....

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

Thursday, March 7, 2013


Good morning friends!  Did you miss me last Thursday???  Yes, last week I took the week off from blogging...crazy, isn't it?!  I think I may start blogging only 2 times a month, but who knows!  Maybe I'll continue to do it EVERY week.  It just depends on whether I have something important to say or not.  Which any one who knows me knows I ALWAYS have something important to say when it concerns being your FITTEST and HEALTHIEST you can be.  So what am I blogging quickly about today you ask?!  SPRING.IS.UPON.US!!

Are YOU ready for Spring?  Or are you already done with your "New Year's Resolution" to get back in shape? don't need a New Years Resolution to FINALLY decide to make your life a healthy one!  You need a it MONDAY, TUESDAY, WEDNESDAY, THURSDAY, FRIDAY, SATURDAY and yes....SUNDAY.  Choose the day YOU decide YOU are ready to be the fittest you've ever been.

I myself absolutely LOVE working out (I know, even my husband thinks I'm crazy sometimes when it comes to my PASSION for BURNING and EARNING!) and everytime I take a look at my son and how much he loves to come into my fitness studio and workout with his Mommy, it reminds me of the EXAMPLE I am making for my son.  Fitness should be a WAY OF LIFE...not a FAD that you stick to once in a while or that you do for a day and then go celebrate you worked out with a DRIVE-THRU burger or a OVER PRICED HIGH CALORIE trendy coffee drink.  Fuel your body properly!  Fuel your kid(s) body properly!  Do NOT reward yourself for losing weight, inches and/or bodyfat with FOOD.  You are NOT a dog!  Reward yourself with that outfit you've been eyeing and can FINALLY fit into!  A movie you have been wanting to see!  Anything but food!  As a trainer, nothing bothers me more than hearing people say "I DESERVE this HIGH SODIUM, HIGH FAT, HIGH CALORIE (blank) because I worked out today!"  Really?!  Okay...

Here's the deal, ENJOY life!  Don't put yourself on a FAD DIET and then go back to unhealthy eating habits once you've lost the weight.  Enjoy the little things in MODERATION but ALWAYS, ALWAYS keep your EYE ON THE PRIZE!

MY prize is the fact that I've got a BIRTHDAY coming up next month that I'm excited about and I want to look and feel better than I did 10 years ago!  And honestly, I have MORE energy now than I did have 10 years ago and that was before I even had a child.  FITNESS IS A WAY OF LIFE!  So start working on YOUR fitness goal today because SPRING IS UPON US and don't you want to feel and look your best?! ;-)

Before I close...oh and step off my SOAP BOX (haha!) I want to wish my FABULOUS, BEAUTIFUL, KIND and YES....ATHLETIC little boy Pry'nce an EARLY HAPPY BIRTHDAY!!!  My "baby" turns 6 years old TOMORROW and I just can't believe how time has flied!  So happy birthday to my special, fun boy Pry'nce!

For the rest of you, I say make this a Happy, Healthy week and I will blog with you again SOON!  I'm off to Hot Yoga...NAMASTE....

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

Thursday, February 21, 2013


Good morning friends!  Getting ready to head out soon for my favorite HOT YOGA class and wanted to let you know that TODAY and the rest of this week is "Ask Famisha!"  If you have any questions at all regarding your fitness routine, fitness goal, nutrition, etc..etc.. ask away!

I will answer all your burning Fitness don't be shy!  If you don't have any fitness questions and have it all together regarding your Fitness Goals...then good for you!  Keep up the great work!

If I don't hear from any of you today or the rest of this week, I will see you back here NEXT Thursday for another blog.  I'm headed out to do something POSITIVE for my mind and body for the day...I suggest you do the same.

Have a BEAUTIFUL day and a Fitness Filled Week!  Blog with you SOON...

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

Thursday, February 14, 2013


Good afternoon friends!  And more importantly...Happy Valentine's Day!  I hope you have had a fantastic day so far.  Mine has been absolutely NUTS!  Of course I started the day off with a FAST but KILLER workout, then it was off to volunteer for the entire morning/early afternoon in my son's Kindergarten class.  Let me tell you, it was too cute to see how excited 5 & 6 year olds could be about a day of LOVE.  But I've got much more going on the rest of the day with parent teacher confeence meeting and oh yeah, SOCCER PRACTICE ( case you didn't know, I am a SOCCER MOM).  This is how I've spent my day of "LOVE" and will continue to spend it...romantic isn't it?!

So this blog is going to be SHORT and SWEET!  Here's the deal...most of you will be INDULGING tonight in some serious calories.  Whether it be APPETIZERS, combined with HIGH CALORIE FOOD, ADULT BEVERAGE(s) AND...DESSERT you need to make sure you put yourself at a DEFICIT.  Get up right now and do 50 Jumping Jacks!  Don't want to cause a scene at work with people staring at you...take a quick break and go for a walk 3 TIMES around your office building.  Work from home???  Down the block and back up 2 TIMES...Stay at home Mom/Dad???  Turn on the stereo RIGHT NOW and move...groove to 5 of your FAVORITE songs on your Ipod and DON'T STOP until the last song is finished!

My point is, don't waste all the hard work you put in or have put in this week to get yourself closer to your Fitness GOAL because of ONE day.  And don't say "oh Famisha, it's only ONE day.  I'll get back on it tomorrow!"  You can say that all you want, but if you have been sedentary ALL DAY and consume a bunch of calories have no one to blame for the scale being up tomorrow but YOURSELF.  So MOVE...even if it's only for 10-15-20 minutes...every bit counts!

That's my blog of the day!  Short and SWEET (no pun intended!)  So enjoy ONE piece of chocolate and whatever else you and your Sweetheart decide to have for the evening and make sure you have done something to also promote your health and fitness for the day.

Thanks as always for taking the time to stop by and hear what I had to say.  Now go have yourself a Happy, Healthy LOVE filled day!  And a Fabulously Fitness Filled Week!


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

Thursday, February 7, 2013


Good afternoon friends!  It's another beautiful day in paradise and I thought I'd blog really quick about FIVE things that you can do to help ASSURE that you DO workout the NEXT day...

Here's the deal, it's now February and I'm sure a lot of people's New Years Resolutions of "Getting back in Shape!" or "Losing those last 10 lbs" are no longer top priority.  Well, that is why I personally feel you should decide to make a LIFESTYLE change BEFORE January 1st because it doesn't happen over night.  As I like to clients get RESULTS because #1 I hold them ACCOUNTABLE, #2 they work HARD and #3 they make it a LIFESTYLE.  I can't stand it when I hear someone say "IT just doesn't work..."  Really?!  MOVEMENT...EATING SMART...LIFESTYLE CHANGE doesn't work????  That would be incorrect!  I make it very clear when a potential new client meets with me and can't wait to work with me that if they think I wave magic wands over my clients to get them the AMAZING results they get, they are sadly mistaken.  It's called hard work and determination...and we have fun too!

So here are 5 things that you can do the night before to HELP YOU make it to the gym or your workout wherever that may be the next day:

#1, SLEEP IN YOUR WORKOUT CLOTHES.  Yep!  This actually works!  If you wake up and you're already dressed to workout then you might as well do it, right?!

#2, PACK YOUR GYM BAG THE NIGHT BEFORE AND PUT IT IN YOUR CAR.  If your gym bag is sitting on the front seat of your car when you get into it to go to work, it basically tells you "YOU BETTER TAKE ME TO THE GYM, YOGA STUDIO, BOOTCAMP TODAY!"

#3, SET AN ALARM ON YOUR PHONE.  If it goes off and states "GO WORKOUT!"  It tells you it's time to now FOCUS on your health and fitness for the day.

#4, PUT A PICTURE OF SOMEONE IN A MAGAZINE WHO'S (BLANK) YOU WANT ON YOUR FRIDGE.  The blank can be legs, abs, arms, butt...doesn't matter.  If it's on the fridge, that's just going to motivate you to make a smarter choice on what you choose to eat and want to work out hard that day on whatever area you want to focus on.  Now CAN'T spot reduce, but you can certainly perform exercises that are going to get you closer to achieving your fitness goal.

And finally...#5, PUT MOTIVATIONAL QUOTES IN PLACES YOU CAN'T AVOID SEEING THEM.  On your mirror, "NEVER, NEVER, NEVER GIVE UP!"  Which is a sign I actually have up in my fitness studio.  "YOU ARE WORTH IT!"  "FITNESS IS FUN!"  "YOU WILL BE THAT DREAM SIZE!" Etc, etc...whatever statement will motivate you to allow yourself the time to work on getting closer to your Fitness Goal.  Post these on your fridge, mirror, closet, rear view mirror in your car, on your computer...just to name a few spots.

So I hope my FIVE ideas help you figure out how to keep moving towards accomplishing your 2013 FITNESS GOAL!  Just know that YOU CAN AND WILL ACCOMPLISH YOUR GOAL!!

If you enjoyed my blog, feel free to join TODAY as a follower and/or share with your friends and family.  Also, if you live in the East Valley in Arizona, come join ME on a Saturday at 11am for a RESULTS BASED BOOTCAMP located at Cosmo Park in Gilbert, Arizona.  For more info, go to my website for details.

Thanks for reading, now GET UP and MOVE!!!!

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

Thursday, January 31, 2013


Hi friends!  I hope you are having a wonderful afternoon so far...I myself have already gone to my FAVORITE Hot Yoga class and burned 802 calories this morning.  I know I've said it before, but I will say it again...incorporate yoga into your fitness routine for overall results.  Everyone should incorporate cardio, weight resistance and yoga (flexibility AND strength) into your fitness program.  The results when you do all three are absolutely AMAZING...or as my clients like to say "FAMAZING!"

Today, I thought I'd share the latest "Fitness is Fun with your Kids!" video for the month of February.  It was so much fun to film because my son and I LOVE to workout together.  Fitness is something that CAN be fun and when you do it with your kid(s) it benefits both of you.  It gets you up and moving...and BURNING CALORIES!  There is never an age too young to start teaching your kid(s) the importance of movement and being active.  So I encourage you to actually watch my video and do it with your kid(s)!  What are you afraid of???!

I hope you enjoyed watching today's video and will find some time TODAY or TOMORROW...or the NEXT day to workout either by yourself OR with your kid(s).  You don't need a gym membership, just some water bottles and the right attitude.
Thanks as always for your support and feel free to share my blog with your family and friends!  Make TODAY and the month of FITNESS FEBRUARY a Healthy, Happy one!
As Always...Stay Fit and Happy!
Famisha :-)

Thursday, January 24, 2013


Hello friends!  Well, today is a very interesting looking day here in Arizona...appears overcast but not raining, so looks like GET BACK IN SHAPE Bootcamp will still be happening today!  Before I head out to go run that, I want to answer a GREAT question that one of my Blog followers asked me to speak on today.  "When should one rest and when should one push through a workout when under the weather?"

To that I say...great question!  Here's my very short and sweet answer.  First and foremost, if you just have a cold and NO fever...mild to moderate exercise is okay!  Exercise can actually help you feel better by opening your nasal passages and temporarily relieve nasal congestion.  I'm sure many of you have heard athletes say "I'm just gonna SWEAT THIS OUT."  Well, if your symptoms are common cold ones such as runny nose, nasal congestion, sneezing or a MINOR sore should be fine.  But when I say this, remember...I'm NOT a doctor!  I'm just giving my personal AND professional opinion.  Moderate exercise is going for a WALK rather than going for a RUN.

Now if you have chest congestion, hacking cough or an upset's time to take some time OFF.  Rest your body and take the proper medicine you need to get better.  You definitely DON'T want to exercise if you have a fever, fatigue or WIDESPREAD muscle aches.  The best thing you can possibly do is REST.

Here's the deal, let your BODY be your guide on whether you should exercise or not.  If you do just have a cold but find yourself feeling absolutely MISERABLE, take a break.  Believe or not, it's actually okay to take a few days off from working out and allowing your body to rest.  The last thing you need is for your sickness to affect your performance because you don't want to incur an injury along with being sick!  Plus, if you have a fever and workout, it'll raise your body temperature internally and make you sicker.  You don't want to be kept from reaching your fitness goal even longer by not listening to your body.

Finally friends, it's obviously BEST to check with your doctor if you're not sure whether you should work out and push through your sickness to keep your 2013 Fitness Goal going strong.  But don't put a huge hiccup in your fitness program by matter matters worse by working out when your energy level is LOW and you can barely breathe.  AND...if you work with a Personal Trainer, you don't need to be getting your Trainer sick either!  Your trainer WILL understand...I personally will NOT train a client if they come into my Fitness Studio SICK and feel that you should use COMMON SENSE and know that if you are hacking during your exercises, you shouldn't be near ME or my equipment sick.

I hope this helps answer the question on when to work and when not to while feeling LESS than 100%.  Thanks for the great question and as always, thanks for the continued support!  Feel free to share my blog with your friends and family...and if you haven't done so yet, join my blog TODAY as a follower.

I'm off to go fuel up on some healthy carbs before I run my GET BACK IN SHAPE Bootcamp in an hour!  Make today a FABULOUSLY, FITNESS FILLED day!

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