Water bottle workout: Staying fit with Famisha - FOX 10 News | fox10phoenix.com

Enjoy my segment shot LIVE this morning on FOX-10...stay fit and happy!!

Water bottle workout: Staying fit with Famisha - FOX 10 News | fox10phoenix.com

Give the GIFT OF FITNESS this holiday season!

Good morning friends!  I hope you are all having a fabulous morning so far.  In Arizona right now, it is pouring RAIN...which is a good thing and as all Arizonians know, it will be done by NOON and you'll never even know it rained.  I hope you all had a nice Thanksgiving and took into consideration all of the calories I blogged about a couple weeks ago and how to burn them off.  I really enjoy that holiday because I truly love giving thanks for the beautiful blessings in my life every year! 

Now...it's the month of SHOPPING!  Some of you battled with crowds on Black Friday and others (like myself) shopped on Cyber Monday.  How about you give a LOVED ONE the Gift of Health this holiday season?  Glisten Girls Fitness has gift certificates that you may purchase for your loved ones.  Do you know someone who could benefit from Virtual Training?  If you don't live in Arizona, but are looking for some fitness guidance with a great customized program design specifically for YOU...Virtual Training is for you.  Virtual Training can be purchased directly from my website:  www.glistengirlsfitness.com.  Select the SERVICES tab, click Virtual Training and the directions are right there on the page.  If you're purchasing this as a gift, include that in your notes when you purchase it and I can send you the Gift Certificate for your loved ones "stocking stuffer."

You may also purchase session packages via Gift of Fitness certificates.  Those have to be purchased directly thru me.  Once purchased, I can give you the certificate as well.  Every year, this is a popular gift that most couples and friends like to buy for each other over the holiday.  If you do purchase the Gift of Fitness for your loved one, be sure to have them call me after the holiday to schedule them for January...the sooner the better because January is a CRAZY month of New Year's Resolutioners. ;-)

Here are the two Gift Certificate options:

If you have any other questions regarding the Gift of Fitness certificates, comment here on my blog or you may email sales@glistengirlsfitness.com.  Also, check out my website for all of the cute Glisten Girls clothing and ball caps that are on sale for the holiday too.

Thanks as always for reading my blog!  Wishing you and your loved ones a very HAPPY holiday season.  Oh and one last thing!  If you live in Arizona, check out my LIVE in studio segment THIS Sunday, December 7th at 7:45AM on FOX-10 News.  I will be showing fun and easy workout ideas that you can do from the comfort of your hotel room as you travel this holiday season.  If you don't live in Arizona, but would like to see it...go to the fox10phoenix.com website and watch it LIVE online.

It's time for me to get ready for my hot yoga practice, so thanks again for all your support!!  Make today a GREAT day and MOVE!!  And don't forget to purchase a "Gift of Health" certificate...NAMASTE...

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

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
And...DESSERTS! 
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.

Now...it'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!

HAPPY THANKSGIVING!!!!

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

OPEN FORUM

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 work...do 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 :-)

FITNESS IS FUN!!!!

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!!

http://www.fox10phoenix.com/clip/10804636/pumpkin-workout

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 www.glistengirlsfitness.com

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

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

HAPPY HALLOWEEN!!! READ THIS BEFORE YOU INDULGE...

Good morning friends!  It's THAT time again...time for me to give you the low down on WHAT you will need to do to burn off all that Halloween candy that your kid(s) gets tomorrow night when they go trick or treating.  Now if it's your kid that's going trick or treating WHY am I talking to YOU???  Well, you know why!  You will be looking at what they receive and say "Oh!  Save that mini-snickers bar for ME...yummm!  You got a mini-Hershey bar...I'll take that!"  Really?!  If you say you don't do this or won't do this....YOU, my friend are in DENIAL.

So tomorrow night is a night that kids all over the world look forward to every year.  They get to dress up and walk around their neighborhood in their favorite Superhero, Princess, Athlete, Character, etc etc costume; knocking on doors asking for a treat.  As they approach each door giggling with their siblings or friends and come back to show you what they got...you make a comment on whether it's a GOOD ONE or whether it's ONLY a non-piece of candy.  What's up with THAT?!  Now over at my house every year, not only does my son trick or treat with his friends (our house is the meet up spot) but then everyone comes back to our house to PARTY.  So there's a lot of not so healthy SWEETS being eaten by some very excited kids and their parents.

Now that I've broken down what we all know is going to occur tomorrow night, let me just say THIS...MOVE TODAY...MOVE TOMORROW...BE SMART!  If you know you're going to have some Halloween candy or sweet treats or adult beverages tomorrow night (or for some of you that work in an office, at WORK), burn some serious CALORIES today AND tomorrow.  NO EXCUSES!  Every year, I like to educate you on how much you will need to work off that YUMMY Halloween candy you eat so are you ready for REALITY???  Here you go friends!

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 tomorrow night.  Cavities and Childhood Obesity is not worth ONE NIGHT of gorging on candy! 
Remember, just because the candy is in the house, doesn't mean you have to eat it...

Have a good time but remember the FACTS of how much you will need to work out to burn it all off!  Now for those of you who live in Arizona, tune in to FOX-10 NEWS this Saturday November 1st at 8:45AM.  I will be live in the studio with anchors Ty and Nicole Garcia to show you fun exercises you can do with all those left over PUMPKINS that not only will help you burn OFF all those calories consumed, but have fun and make good use of your pumpkins.  For those of you who don't live in Arizona, but still want to watch my segment...you can watch a live stream of it via the FOX-10 News website.  Tune in!!

Now that I've talked to you about all these sweets, it's time for me to go BURN some serious calories at my FAVORITE Hot Yoga practice...make it a HAPPY HEALTHY DAY!  Namaste...

HAPPY HALLOWEEN FRIENDS!!!

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

MOVE TODAY...JUST MOVE!

Good morning friends!  I haven't written in a couple weeks, so I wanted to stop by and say HELLO!  And remind you all to NOT LOSE FOCUS on your fitness goals!  The weather is starting to finally COOL off (okay if you live in Arizona, it's in the "chilly" 90s instead of 120 degrees) and you are now wearing more clothes.  When the weather cools off, the workouts start to SLOW DOWN and you find yourself too busy to get to the gym...too busy to get up and go to Boot camp...too busy to make it to your favorite fitness class or yoga practice...too busy to go on that hike...too busy to take your kid(s) to the park to PLAY...too TIRED to workout today....etc, etc.  Do some of these excuses sound familiar???  As a Master Personal Trainer, I have heard them ALL. 

Decide to make this Fall AND Winter the season that YOU decide to get into the BEST shape of your life!!  Have your bulkier clothes this holiday season fit you looser...not TIGHTER.  Be able to go into your closet and grab whatever cute outfit you're in the mood to wear, rather than find yourself in the situation of a pile of clothes on the floor of your closet because the top is way to snug, your "skinny" jeans obviously SHRUNK in the dryer because they were fitting just fine LAST YEAR, your go-to leggings that fit comfortably are dirty.  Give yourself CHOICES this season!

Start TODAY.  Get up and get moving!!  No time to hit the gym this morning?  Go after work.  No time to go after work because your kid(s) has soccer practice?  Go for a run or brisk walk around the field...wear your workout shoes.  Don't wear your workout clothes for FASHION.  Wear your workout clothes because...you're actually going to WORKOUT in them TODAY. 

Remember, you don't even have to leave your house to workout!  Drop down and do 20 push-ups, 30 squats, 100 Jumping Jacks, 30 floor crunches, 30-60 second prone-iso abs (PLANK), 60 second mountain climbers, 30 chair tricep dips and a 30 second side plank.  Repeat this 2-3 more times and BOOM!  You just burned some calories!  HOORAY!!  Just do it!

I have to get ready to leave for my favorite hot yoga practice so I will leave you with this...YOU are worth taking 10-15-30 minutes or an HOUR of time to do something to promote your health and fitness.  It will make you feel better MENTALLY and the extra credit are the RESULTS you start to see in how your clothes fit.  JUST.DO.IT!!

Next week, I will blog about calories VS. workout time necessary to burn off all the YUMMY Halloween treats that YOU (let's be honest...you will be enjoying some of your kids Halloween candy) will need to burn off after consumption.  So prepare yourself, because the TRUTH is coming! ;-)

Get up and Get moving...and make it a BEAUTIFUL DAY!!  Namaste...

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