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 :-)