HAPPY LABOR DAY WEEKEND FRIENDS!

Good morning friends!!!  This will be the shortest blog ever...I'm serious, it will! ;-)  All I want to say is take the remaining amount of days left in this week and make the days count!  If you started the week off with a PLAN on how you were going to be fitter, run faster, start stretching, take some "me" time, try that Boot camp class you've been hearing about (mine!), or to start working out and it just hasn't happened...don't stress!  There is still TIME.

Start it TODAY.  Now as we all know, this will be a 3 day holiday weekend.  To some of us, that means barbecues, time at the river/lake, house parties or an all around "grub fest/drink empty calorie" time.  Now, I'm NOT judging!  I will be having a great 3 day weekend myself.  I LOVE 3 day holiday weekends because this means after I'm done CHANGING LIVES all day Friday and on Saturday mornings, I get to enjoy the rest of my weekend AND Monday with my family AND friends.  I will be enjoying an Adult Beverage (probably Skinnygirl) or two...and I will also be enjoying delicious food.  But...I will also be MOVING.  Be sure to get in your workout TODAY, tomorrow, Saturday and possibly Sunday.  It's all about Calories IN vs Calories OUT.  If you start your day off right with a workout...then you have already started burning more calories at REST.

I will be hosting my RESULTS based Boot camp this Saturday at 6AM in Gilbert at Cosmo Park.  If you want to really get your calorie burn off to a great start, I invite YOU to attend.  It's ONLY $10 cash and is a guaranteed 800+ calorie burn.  Check this picture out below...it's true!

I will leave you with this, TODAY is a new day.  You CAN find 30 minutes to MOVE...and you will if it's IMPORTANT to you!  You won't regret it...I promise!  Speaking of movement, it's time for me to knock out a BOXING SESSION before I meet up with an old friend today.  I'm unfortunately missing my favorite Hot Yoga practice, but I know I will still get in a MAJOR calorie burn in the workout I'm about to do.  So get up and get moving today friends and HAPPY LABOR DAY WEEKEND!!

Thanks so much for reading my blog and make it a happy, healthy day!

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

MAKE TODAY A GREAT DAY!

Good morning friends!  I would like to wish you all a GREAT day!  What makes a great day? Well, your ATTITUDE...remember we CHOOSE what type of mood we are in.  When you wake up in the morning, do you think about all of the things you have to get done for the day and say to yourself "Ugh!  Today is going to be a LONG day!"  Or do you say "I've got a lot to do today, so at THIS time I'm going to carve out 30-45-60 minutes to focus on ME."  Even if that ME time means, take a NAP...go for a walk...jump on the Elliptical...lift some quick weights...or even catch up on one of your favorite shows.  PLAN IT!

We all live busy lives these days.  So take each day, one day at a time...and SMILE.  If you're stuck at your desk all day on conference calls, do some shoulder rolls, calf raises, squats (if you're wearing a head set), or dips off your chair.  Sit on a physio ball instead of a regular chair at your desk...this way, you're helping your core get stronger WHILE sitting at your desk working.

Stay at home parent?  When you put your kid(s) down for a nap, take that time to do something for YOU.  If you can't get to the gym, that's okay!  While your kid(s) nap, drop and do some push-ups, planks, squats, walking lunges, floor bridges...etc, etc.  There is always SOMETHING you can do to promote your health and fitness in the midst of a crazy day!

I choose to be HAPPY everyday...now I'm just like everyone else there are some days that I don't SIT DOWN until 7PM and this is after getting up at 3:45AM to start my day off with a workout.  Life can be a bit overwhelming at times, but stop and take the time to realize that life is precious and how grateful you are to be a part of it.  TODAY is my Hot yoga practice, so I happily slept in until 6:30AM today (woot!woot!) and am looking forward to an AMAZING practice. 

So I will leave you with this, I wish you all a GREAT DAY!  Decide TODAY, that you are going to have a great day...because you CHOOSE to.  Choose to be in a good mood...choose to do something to promote your health and fitness...choose to fuel your body properly with healthy and nutritious food...choose to do these things because YOU are worth it!  A happy YOU makes for a more PRODUCTIVE YOU and your mood will rub off into your personal AND professional life.

If you're in town this Saturday and live in the East Valley, I'd love to invite you to attend my RESULTS based Boot camp.  It's located at Cosmo Park in Gilbert (2502 E. Ray Road) at 6AM and the cost is ONLY $10 CASH.  It's a CHALLENGING, fun workout that you will burn 800+ calories doing it.  Here's a pic from last Saturday's!

Make today a GREAT day and as always, thanks for reading my blog...NAMASTE.

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

YOU WANT RESULTS...LIKE YESTERDAY!

Good morning friends!  Today I'm going to blog about the "quick fix."  Whenever anyone FINALLY starts a workout program, they want to know how QUICKLY can I get results?!  I want to lose 20 lbs by LABOR DAY....ummm, okay Labor Day is in 2 1/2 weeks.  Not REALISTIC.  Or I just worked out 3 days last week but I still haven't LOST weight, this exercise thing "doesn't work."  I'm going to go take a pill or shot that allows me only 500 calories a day and I don't even have to WORK OUT and then after I lose all this weight in an UNHEALTHY way, I'm going to go "celebrate" at a restaurant that serves HUGE portions and toast with a cocktail and finish off with a dessert because I "deserve it."  Does this all sound familiar???  To my other Personal Trainer friends in the industry it is something we hear at least once or twice a day.  To those of you who have been guilty of this, let me ask you this...Why would you reward yourself with FOOD?  Don't treat yourself with a treat like you would a dog.  You deserve to live another 20-30+ years so that you can see your kid(s) grow up, graduate high school, graduate college, go on to have that successful career and overall LIFE that you have dreamed for your kid(s).  Don't you want to be ALIVE to see this????  If you don't have kids, don't you want to grow old and actually be able to MOVE and travel the world without medical issues caused by health problems because you "deserved" to eat that fatty filled food?

Now don't get me wrong, by no means do I eat PERFECTLY.  I enjoy life, as a matter of fact I even enjoy an occasional Adult Beverage or two ;-) and maybe even a dessert....but it's not because I "earned it" or "deserve it" from all my hard work in my workouts.  It's because I understand MODERATION and that life is too short to not enjoy something when I would like to.  However, I also know that if I am going to have something that doesn't qualify as a fruit, veggie, or glass of water...I better have had the most KILLER workout that day and be at a calorie deficit in which I can enjoy that item without any GUILT.  Which leads me to this...do NOT associate food with GUILT.  Here's the deal friends, you should "eat to LIVE...." not "live to eat."  You need Fat, Protein and Carbs to survive so EAT THEM.

Also, quit expecting to see your body change in one day.  If the scale goes UP, be HONEST with yourself.  Did you really have UNDER 1500mg of sodium that day?  Did you really eat CLEAN?  Did you conveniently "forget" to log certain items on your food log?  Look...the scale doesn't LIE.  It's very simple.  3500 calories equals ONE POUND OF FAT.  If you gain a pound, it's because you didn't burn MORE than you consumed.  PERIOD.  I love it when people step on a scale and say "well, my scale at home says I weigh 5 lbs LESS."  Really?  Well, I hate to tell you this, but I don't have a special "trick" scale.  I don't know about other Trainers out there, but I personally would LOVE to see the number on the scale go down if you're trying to lose weight.  So start being HONEST with yourself today. 

I will leave you with this, it is so much easier to LAY IN THE BED and not go to a workout.  I get up at 3:45AM 4 days a week to workout before I train 12-13 Clients a day.  On my 5th day during the week, I attend Hot Yoga practice, on another day I work out 2 times a day and on my Saturday I get up at 5AM to run a RESULTS based Boot camp followed by Strength, Agility and Speed work with a Club Boys baseball team.  I know many people who give the excuse of "oh, I just wasn't in the mood to go.  I needed to sleep in, insert more excuses here."  Oh really???   Well, I don't NEED to get up on my day off on a Saturday to run a Boot camp for ONLY $10 (I could charge much much more with my credentials and experience).  I could "sleep in" which my body doesn't know how to do, but I could TRY and then go to my Fitness Studio and workout hard because I'm disciplined to do so.  I have a Fitness Goal that's important to ME.  I want to be a good example to my son on how being HEALTHY is a great thing...an IMPORTANT thing in life.  So next time, you complain about the SCALE, ask yourself " did I really NEED to stay in the bed an extra hour?"  Or could I have used that 800+ calorie burn?  Do I really need to eat another portion of this FATTY food?  Or is my weight loss goal more important?  Ask yourselves these questions and if the answer is NO.  Then make a change TODAY to be more dedicated and DETERMINED to reach your Fitness Goal.  YOU.ARE.BETTER.THEN.YOUR.EXCUSES!!!!

Okay, that's all for today.  Make today the day that you dedicate time to work on YOU.  That you understand it's a MARATHON not a SPRINT.  That it's a LIFESTYLE CHANGE...not a FAD.  That repetition is KEY...and stay focused!  3 weeks from now...3 months from now...you WILL see a difference and you WILL feel better both mentally and physically.  Speaking of mentally and physically, it's time for me to get ready to head out soon to my favorite Hot Yoga practice.  I absolutely LOVE this practice.  For 80 minutes, I get to focus on ME.  Find the time TODAY to focus on YOU...no excuses!!!  BUSY is my middle name, so saying you're "busy" isn't a good excuse at least when talking to me personally...do it TODAY.

Thanks as always for reading my blog!  Feel free to post comments, ask questions and if you have a topic you'd like me to speak on...let me know.  Make today a Fabulously Fitness Filled Day!  NAMASTE...

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

Back to School EQUALS Back to NORMAL Routine!

Good morning friends!  It's great to be back blogging again now that Summer is officially over (if you live in AZ that is) and all of our fabulous kid(s) are back to school.  It's time to get RE-FOCUSED and no longer have an "excuse" as to WHY you missed your workout today.  Whether you went on a lot of vacations this summer (good for you!!) or just had a house full of kids EVERY DAY (story of my life), you have now taken a deep breath and slowly let it out as you realize it's time to focus on "ME" now that you are back to your NORMAL daily routines.

For you Moms...and Dads out there, how are you doing with your kid(s) back in school???  I know that I have got to be one of the most DRAMATIC parents out there!  First of all, I take the first 3 days of school off from working so I can CALM MYSELF down and come to terms that my "baby" is growing up.  My child is now in 2nd grade and I'm still getting the knots in my stomach and the separation anxiety...I know, I know...PATHETIC!  But what's nice about this time is, it gives me time to reflect and recharge as I prepare myself for my 12+ Client days that start the first Friday of my son's return week back to school and THAT my friends, are a LOT of LIVES that I change and souls I touch thru the POWER OF FITNESS...and then my other job of MOMMY starts again once school gets out.

Now if anyone knows about CRAZINESS and being BUSY...it's ME.  As most of my clients know, I wake up at 3:45AM during the week to get MY personal workout in before my 6AM client shows up for me to focus on his or her Fitness Goal.  Then it's NON-STOP training all morning into early afternoon I go!  I believe in providing the best experience possible for my Clients so, if I don't get up and start my day off right with a high calorie burn then how am I supposed to have ENERGY to train back to back Clients until it's time to pick my son up from school???!

As most of you know, I like to keep it REAL and let me tell you...I'm NORMAL just like you when my eyes open at 3:45AM as I listen to my husband sleeping peacefully and for a split second the thought enters my head..."hmmm, maybe you can just work out real quick after your last client of the day.  Or do an evening workout...this way, Famisha you can get more sleep."  Then my other voice says "Girl!  You better get up out of this bed and workout!  You know you're going to have tons of energy after you do it!  You know you're going to be able to have energy to get your Clients thru their workouts and you most definitely know that as busy as your kid keeps you, there won't be a good SOLID hour for you to be able to focus on just YOU, so do it NOW girl!!"  And I listen to that voice and get up and GET.IT.DONE!  So, when you hear that voice in your head saying "do it later...do it later..."  You shut that voice up and know that your Fitness Goal CANNOT wait!

Now I'd like to share some exciting stuff that has been happening with my Glisten Girls Fitness personal training business.  Over the summer, I had a segment featured on FOX-10 News in which they came out to my RESULTS based Boot camp...then I had another segment of "Back to School Workouts with your kids" that I also shot a couple weeks ago at the studio.  That one was a lot of fun because I shot it along with some of my Fit Mommies and their Kids that I invited to be a part of my gig.  The pic below is of my segment that they shot from my Boot camp.

 

Here's the link to the segment that I shot LIVE at the FOX-10 News studio:

ttp://www.myfoxphoenix.com/clip/10410118/back-to-school-workout-tips

I am excited to share that I will be doing MORE Fitness related segments with
FOX-10 News in the near future.  So stay tuned...

There's even more exciting stuff going on with my business that I will share in future blogs, but wanted to make sure I got you all caught up with the media stuff.  Now, I have got to get myself ready to head out to my FAVORITE Hot Yoga practice...I went back this past Tuesday and let me tell you, being able to have my "normal" workout routine schedule back is a BEAUTIFUL thing!

So I will leave you with this, make TODAY the day that you decide to do something for your health and fitness that is going to bring you one step closer to your FITNESS GOAL.  Remember, it's a MARATHON not a sprint!  By starting your program TODAY, you are bringing yourself one step closer to achieving your goal...YOU.CAN.DO.IT!  So GET UP and GET MOVING!!  Thanks as always for taking the time to read my blog...I'M BAAAACCCKKK! ;-)

Namaste...

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

Back to school workout tips - FOX 10 News | myfoxphoenix.com

Check out my LIVE segment on FOX-10 News on Back to school workout tips that the whole family can enjoy.  Also, I will be back to blogging NEXT Thursday, 8/6.  Stay fit and happy!!



Back to school workout tips - FOX 10 News | myfoxphoenix.com

WHAT MOTIVATES YOU????!

Happy Sensational Saturday friends!!  And what a BEAUTIFUL Saturday it is!  I myself, just got home from running my RESULTS based Bootcamp and am feeling pretty good.  Today's blog will be brief.  I want to start off with a question to those of you who read my blog and that is "What motivates you???"  I hear on a daily basis many people say that they WANT to lose weight, WANT to drop a size(s), WANT to be much fitter, etc..etc...  But unfortunately, I also see people who SAY these things, but their actions show otherwise.  I guess WITHOUT excuses, I wouldn't be able to make the living I do as a Master Personal Trainer...but the bottom line is this, if YOU really want to accomplish your FITNESS GOAL you must do all the things NECESSARY to do just that.

Now here's the deal, I am a FIT WOMAN now in my 40s (okay EARLY 40s...I just turned 41) and I know how difficult it can be to juggle CAREER, KID(s), HUSBAND...oh and time for MYSELF too.  But I make it happen!  If that means going to bed earlier the night before so that I have enough energy to take me thru an early morning workout before the CRAZINESS of my day begins with either training BACK TO BACK Clients then moving onto my next FULL-TIME JOB as Mommy with driving my son around to soccer practice, basketball practice, my son's game, son's playdate, quality time with my hubby, etc..etc.. I MAKE IT HAPPEN.  I don't believe in saying "I want my bodyfat percentage to be BLANK so I'm going to sleep in and miss my workout because I can always do it later..."  Well, later never comes once the craziness of my day begins.  So if you MAKE A COMMITMENT...stick with it, or you have no one to blame for NOT getting closer to TIGHTER ABS, SMALLER THIGHS, TONER ARMS, BIKINI BOD...etc, etc, but YOURSELF.

So look in the mirror today and ask yourself "WHAT MOTIVATES ME???"  "WHAT AM I GOING TO DO TO GET TO MY FITNESS GOAL???"  And stick with it!  NO EXCUSES!!

Okay, now I will get off my soap box ;-) because I sound like a broken record anyway.  Hey!  After doing what I do for a living over 12 years now...the excuses I hear NEVER change, they just come from different people.  Make the decision TODAY to get yourself to your Fitness Goal and make it a PRIORITY.

Now, as I mentioned earlier I just had another birthday...hey we get one EVERY year right?!  And I'm proud to say that even with a knee injury, I am just as FIT this year in my FIT, FLY and FABULOUS 40s as I was last year when I turned the BIG 4-0.  So I would like to share some pics of exercises you can perform to get you one step CLOSER to YOUR Fitness Goal with you all to show that you can still be FIT once you turn 40.  So here you go!

Want STRONG arms and TIGHT triceps (think back of arms) perform TRICEP DIPS off of a chair at home or a flat bench at the gym.  But if you want a more ADVANCED move...see pic below

 

Bring one leg up straight as you perform your Tricep dips.  Now you're increasing your INTENSITY and burning even more calories...

 

Looking to SCULPT your upper back???  Perform a lat pulldown...BOOM!

 

Looking to target the front and back of your shoulders  (delts) along with your biceps??  Close grip pull-downs are MY favorite!!

 

Feeling FIT, FLY and FABULOUS at 41!!!

 

I hope you all enjoyed my blog today along with my pics. You are NEVER too old to be the FITTEST you can be!  It only gets BETTER!

 

Thanks as always for taking the time to read my blog.  Now GET UP and GET MOVING!!  NO EXCUSES your body is counting on YOU!!

 

As Always...Stay Fit and Happy!

Famisha :-)

 

 

 

Here are 2 YUMMY, HEALTHY recipes for you to ENJOY this Holiday Weekend!!

Good morning friends!!!  And Happy Memorial Day Weekend!  So I first want to apologize for not blogging for a few weeks.  Life as those of you with kids out there know, has been CRAZY lately!  My "baby" just finished the school year and is officially a 2nd grader.  WHERE has the time gone?!  So the last few weeks have been volunteering, celebrations, activities, etc...etc..  I've also been SICK, what?!  Which is NOT the norm for me since I live such a HEALTHY life, but I caught germs at I'm sure one of the many Kids Activities I was at last Saturday with my son and had thee dreaded strep throat...ugh!  But guess what friends?!  I am FINALLY feeling better and am at about 95% now, YAY!!

So now that you know what's been going on with me the last few weeks, it's time I get to the point of today's Sensational Saturday blog!  Today, I'm going to give you two of my favorite yummy, low calorie, low sodium recipes that the whole family can enjoy.  Turkey Loaf and Peanut Butter Energy bars.  Up first the snack item...Peanut Butter Energy Bars, so here you go!

PEANUT BUTTER ENERGY BARS

1 cup peanut butter (smooth)
1 cup honey
1 1/2 cup quick oats
1/2 cup dried cranberries

*Heat peanut butter and honey until liquefied.  Add quick oats and cranberries.  Spread mixture into a 9-inch square pan.  Refrigerate for 2 hours or until cooled completely.  Cut into small squares or bars, then serve.  Enjoy!  Per serving:  101 calories, 14g of carbs, 5g of fat, 4g of protein, 5g of sugar and only 35mg of sodium.  Good to eat before a workout (we need carbs for ENERGY) or as a snack during the day. :-)

TURKEY LOAF

1 pound ground turkey
1 can LOW-SODIUM tomato soup, divided
1/2 cup whole grain bread crumbs
1 egg white
1/2 cup of skim (non-fat) milk
Garlic powder, pepper, onion powder and parsley flakes to taste

*Preheat oven to 350 degrees.  In a large bowl, mix turkey, half the soup, bread crumbs, egg white, milk and seasonings.  Spray a loaf pan with cooking spray, and scoop mixture into the pan.  Bake for 40 minutes.  Remove from oven, and pour remaining soup over the top.  Bake for an additional 5 to 10 minutes (preferably 10).  Enjoy!  Per serving:  229 calories, 20g of carbs, 6g of fat, 33g of PROTEIN, 5g of sugar and only 287mg of sodium.   Great post-workout meal!!  Very high in protein and is great paired with broccoli...or choose your favorite veggie.

I hope you enjoy these two recipes as much as I do.  Healthy food can taste GOOD!!  I will continue to share very easy to make healthy recipes in future blogs.  Remember...6 pack abs are made in the kitchen!  So always be sure to fuel your body properly after a great workout...don't CELEBRATE a high calorie burn with an unhealthy meal.  You're body deserves more than that! :-)

Next week, I will be posting my annual pics in my blog.  Yep!  I had another birthday ALREADY!  I absolutely LOVE birthdays because each year brings a new experience and more growth as a person.  So be ready for the pics! ;-)

Thanks as always for taking the time to read my blog and feel free to JOIN as a follower if you enjoy it, sign up to receive it via email or share with a friend!  Have a FABULOUS holiday weekend and most importantly, make sure you and your family MOVE! 

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