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 22, 2013
Thursday, August 15, 2013
JOURNAL YOUR FOOD...JUST FOR 5 DAYS...
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, etc..etc...so 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 :-)
Keep a notebook in your car, purse, office, etc..etc...so 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
KIDS ARE BACKTO SCHOOL...NOW GET YOURSELF BACK.IN.SHAPE MOMS!
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 work...do 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: www.glistengirlsfitness.com
I'm off to get ready for my favorite HOT YOGA practice...so remember MOVE today! Thanks for reading my thoughts today now make it a Happy, Healthy Day! Namaste....
As Always...Stay Fit and Happy!
Famisha :-)
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 work...do 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: www.glistengirlsfitness.com
I'm off to get ready for my favorite HOT YOGA practice...so 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
YUMMY...NUTRITIOUS BREAKFAST COOKIE RECIPE
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! Remember...you 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 Park...6AM...you WILL burn 900+ CALORIES before 8AM!!!
As Always...Stay Fit and Happy!
Famisha :-)
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! Remember...you 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 Park...6AM...you 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!"
So...my 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 on...so 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 :-)
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!"
So...my 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 on...so 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 unfortunately...you 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 MUST....do 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: www.glistengirlsfitness.com for more details.
I'm off to HOT YOGA...Namaste...
'Til next time friends!
Stay Fit and Happy!
Famisha :-)
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 MUST....do 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: www.glistengirlsfitness.com for more details.
I'm off to HOT YOGA...Namaste...
'Til next time friends!
Stay Fit and Happy!
Famisha :-)
Thursday, May 2, 2013
GREAT ARM EXERCISES YOU CAN DO WITHOUT A GYM MEMBERSHIP!
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 exercise...so 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 up...one 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 :-)
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 exercise...so 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 up...one 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 :-)
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