Thursday, November 20, 2014

Thanksgiving CALORIES...keeping it REAL

Good morning friends!!  I hope you are enjoying a beautiful, crisp FALL morning so far today.  Today's blog will be brief and to the point...Thanksgiving calories for most of your FAVORITE foods.  I do this every year!  Every year, I break down how many calories are typically in one of your Thanksgiving menu items and how much time you will NEED to spend on either the treadmill or elliptical to BURN.IT.OFF!  Now remember, going for a brisk walk outside at a good pace...or a jog can also do the same if not better that being on a treadmill or elliptical can do.

Are you ready for the FACTS???  Here you go!

Turkey:  serving size of 6 oz is about 340 calories.  Time on treadmill 35 min/elliptical 56 min
Ham:  serving size of 6 oz is about 300 calories.  Time on treadmill 31 min/elliptical 49 min
Gravy:  serving size 1/2 cup is about 150 calories.  Time on treadmill 15 min/elliptical 25 min
Green bean casserole:   serving size 1/2 cup is about 150 calories.  Time on tread 23 min/elliptical 37 min
Stuffing:  serving size 1/2 cup is about 130 calories.  Time on tread 18 min/elliptical 30 min
Mashed potatoes:  serving size 1/2 cup is about 150 calories.  Time on tread 15 min/elliptical 25 min
Rolls:  serving size 1 roll is about 155 calories (with BUTTER).  Time on tread 15 min/elliptical 24 min
Cranberry Sauce:  serving size 1/2 cup is about 180 calories.  Time on tread 20 min/elliptical 31 min
Pumpkin Pie:  serving size 1 piece is about 180 calories.  Time on tread 20 min/elliptical 31 min
And MY weakness...Pecan Pie:  serving size 1 piece is 500 (YEP!! You read this right) calories.  Time on tread 50 min/elliptical 60 minutes.

Now, I'm sure there are many food items that I may have left off that you usually include on your Thanksgiving menu.  I wanted to give you the most "popular" items.  Take a look...cut this out...tape it to your fridge...bathroom mirror or somewhere that you can review it and know that you will need to BURN OFF all of those calories that you are going to consume next Thursday.  Instead of going straight to the couch to watch football OR take a nap after eating a ton, go for a walk outside with your loved ones to laugh, chat and burn off SOME of the calories you have consumed.

Remember, Thanksgiving is a time to give THANKS for things in your life.  I myself, am very THANKFUL for my beautiful family, my HEALTH, my wonderful friends, loyal Clients and for having a Career that I truly LOVE that never seems like "work" to me although I work 24/7.  Take the time to be THANKFUL for the things that truly matter in life.  I would like to thank YOU for always taking the time to read my blog, watch my segments on FOX-10, attend my RESULTS based Boot camps on Saturdays, keeping me busy by CHANGING some of your LIVES and TOUCHING some of YOUR souls thru the power of fitness EVERY single week.  I am truly happy and feel very blessed for all of YOU.'s time for me to head out to my favorite Hot Yoga practice in which I am very THANKFUL to be able to go do every week.  I love being able to do something for my mind, body and soul that I feel so fabulous about after each and every practice.  Have a beautiful day my friends!


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

Thursday, November 13, 2014


Good morning friends!  Today, I am opening up my blog for any questions you may have regarding your workouts, proper food intake, the "latest" and greatest workout trends, etc...

Send me your questions and I will be sure to answer them BEFORE next Thursday.  Next week, I will give you IMPORTANT calorie information regarding your Thanksgiving dinner FEAST that most if not ALL of you will be consuming on Thursday, November 28th as we all give thanks.

Don't be shy and there is NO dumb question!  Looking forward to answering your questions and chatting with you all.  In the meantime, GET UP and GET MOVING today!  It's a gorgeous morning in Arizona (it's FINALLY crisp and chilly in the mornings) so if you live in Arizona, go for a nice walk after you drop your kid(s) off at school...or a jog...or go to a nearby park and do some lunges, jumping jacks, planks, etc.  Just MOVE!  I'll be heading out to my usual Thursday morning Hot Yoga practice, but plan on also getting out today and going for a nice walk this afternoon before I pick my son up from school.  Take some time today to notice your surroundings and beautiful nature!  If that means going for a walk around your building during your lunch break at it!

Send me your questions and make today a HAPPY, HEALTHY day!!  And remember...every little bit counts.  Fitness is a LIFESTYLE.  Fitness is a JOURNEY.  Fitness is a DE-stressor.  It takes hard work and dedication to create a healthy mind, body and soul, so dedicate YOURSELF to a healthier, happier lifestyle TODAY.

Thank you for being a part of my weekly blog and have a BEAUTIFUL DAY!!

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

Thursday, November 6, 2014


Good morning friends!  I hope you are all having a productive, happy morning so far today.  My first question to you is, did you have a "Halloween Candy Gorge Hang over" last Saturday?  Are you still recovering from all the candy that your kid(s) received on Halloween but somehow finds it's way into your belly?  If you answered YES, then it's time to THROW IT OUT, give it AWAY, or trade it in to your local dentist in exchange for money (some dentist offices do this).  If those options make you roll your eyes or make you say "that's FUNNY Famisha...not happening!"  Then, make a pact to yourself that you will ONLY take one piece a day...or how about NO candy everyday.  If you do take a piece...ONE ONLY...then make sure you worked out for a minimum of 30 minutes (preferably an hour) and burn NO LESS than 300 calories.  YOU CAN DO IT!!

If you don't live in Arizona or do live in Arizona but found yourself missing my segment on FOX-10 News, I am posting the link here.  I love going to FOX-10 and doing live segments for them as their Fitness Expert in studio.  This particular segment is on what to do with all those left over PUMPKINS lying around the house now that Halloween is over.  Hey!  I can turn ANYTHING into an exercise...who needs weights?!  So check out my segment below and grab your pumpkins and MOVE!  Enjoy!!

If you are in town and want to attend one of the most AFFORDABLE, challenging and fun Boot camps then come JOIN me this weekend at my RESULTS based Boot camp.  The cost is ONLY $10...yep!  $10 CASH with a guaranteed calorie burn of 800+ calories.  It is held at Cosmo Park in Gilbert at 6:30AM to 7:30AM.  For more details, check out my website at

Well friends, it's time for me to get ready for my Hot Yoga make TODAY a very Happy, Healthy Day!!  Thanks as always for reading my blog!

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