Good morning Fitness Friends and soon to be Fitness Friends! I have just completed an AWESOME 90 minute workout and am excited to enjoy a beautiful, sunny 75 degree day with my son Pry'nce. Before I go out and enjoy the day, I want to talk to you about something that is truly important to your fitness routine which is to FOAM ROLL. Yes, my fitness tip of the day is to FOAM ROLL...
What is foam rolling and why is it so important??? Foam rolling is a form of stretching which in technical terms is called Self-myofascial Release. Now I like to tell my clients to think of it as a "deep tissue massage." The only difference is it is done with an actual foam roller which can either be a long one or a short one. They come in various colors such as black, green, white, hot pink, gray, purple and orange...
Foam rolling is a MUST in every exercise routine. There are many questions regarding "when" to foam roll. Before you foam roll, you definitely want to be alittle warmed up. My suggestion is to do 5 to 10 minutes of cardio to get the blood flowing and then do alittle foam rolling before you do your weight resistance training, bootcamp class, spinning, running, plyometrics or whatever exercise program you are going to do for the day. After you complete your workout, I suggest foam rolling again. It will help alleviate some of the soreness you can feel after a workout.
How do I foam roll? Well, you want to apply the foam roller on your tight areas and HOLD the foam roller on that tight spot for 30-60 seconds. Do NOT roll it up and down...you must hold it on that area and BREATHE. Believe me, you will start to feel heat go to that tight area and slowly feel your muscle loosen up. Definitely try and foam roll everyday or at least everyday that you exercise. Your body will thank you!
Today's video blog is actually my son Pry'nce and I showing you how to foam roll. We demonstrate on the most common tight areas...Glutes (butt), Lats (side of your upper body starting at your arm pit), Hamstrings (back of thighs), Quadriceps (top of thighs) and IT band (side of your thigh...most common tight area on women). Please watch and add this into your daily routine...you will feel much better!! Enjoy the video!
Thanks for watching and please join as a FOLLOWER if you enjoy my fitness blog!
As Always...Stay Fit and Happy!
Famisha :-)
Thursday, January 26, 2012
Thursday, January 19, 2012
IS PROTEIN REALLY THAT IMPORTANT???
Good morning Fitness Friends! Today's blog will be a quick one in regards to a loyal blog follower and bootcamper who wants to know my opinion on PROTEIN. Okay, so let's get into it!
First of all, EVERYBODY needs protein in their daily food intake to SURVIVE. Believe it or not, we actually need Fat, Carbs and Protein to maintain a healthy mind and body. So why is protein so important? Well, protein is great for REPAIRING your muscles that you've either worked out hard with weight training, yoga practice, sport activity, bootcamp or any activity in which you have raised your heart rate in a workout for at least 30 minutes.
The "window" for proper protein intake is NO LONGER than 1 hour after a big workout or any workout for that matter. More importantly, a workout that has made your muscles work at your max potential needs to be repaired afterwards with some good, solid protein. So what type of protein you ask???? Well, it's up to YOU and what you ENJOY!
Protein powders are a good quick fix for after a workout if you are crunched for time. I personally like to shake mine up with some ice water and drink it down fast because I'm usually running to train a client after I've taught one of my bootcamps. The best type of protein powders to consume are the ones that contain BCAAs (Branch Chain Amino Acids). By drinking a protein powder with this in it, you are helping alleviate some of the soreness that you may feel the next day. If you want to drink a protein shake BEFORE a workout, my suggestion is to drink it without milk...it tends to make one nauseous if you're putting in some serious work (IE: training with me or taking one of my bootcamps). Just to throw out some brands that I back 100% are APEX LITE (less fat and calories in it...and tastes GOOD), APEX SUPREME (BCAAs plus good taste), NO XPLODE (pure protein with BCAAs in it...taste alittle like kool-aid!!) and if you're really looking for some good pure protein and are lactose intolerant...ISO-PURE is fantastic! All of the brands I suggested are low in fat grams, sugar grams and actually taste DELICIOUS!
Lastly, if you're not really into protein powders but still need to increase your protein intake...get it from FOOD!! The obvious choices are chicken breast, lean turkey meat, black beans, tuna, veggie patties, steak (if you MUST have red meat...preferably a filet or sirloin), and MILK. I could really give alot more suggestions on foods high in protein but the ones listed above are the easiest and most likeable ones I like to suggest to clients.
I hope this helps! So after your BIG workout today, be sure to get in your protein...at least 20% of your daily food intake should be from protein. Now go MOVE!
Now, let's get into today's video...today we show you busy Moms, Working Gals and Daddies out there a quick 5 to 10 minute workout that you can do to get your heart rate UP and some toning done for your body. Please be sure to do 3 sets of EVERY exercise that my son Pry'nce and I show you! Enjoy the video and feel free to share with your friends too...
Hope you enjoyed watching today's video and found today's blog informative! Have a fabulously fitness filled week!
As Always...Stay Fit and Happy!
Famisha :-)
First of all, EVERYBODY needs protein in their daily food intake to SURVIVE. Believe it or not, we actually need Fat, Carbs and Protein to maintain a healthy mind and body. So why is protein so important? Well, protein is great for REPAIRING your muscles that you've either worked out hard with weight training, yoga practice, sport activity, bootcamp or any activity in which you have raised your heart rate in a workout for at least 30 minutes.
The "window" for proper protein intake is NO LONGER than 1 hour after a big workout or any workout for that matter. More importantly, a workout that has made your muscles work at your max potential needs to be repaired afterwards with some good, solid protein. So what type of protein you ask???? Well, it's up to YOU and what you ENJOY!
Protein powders are a good quick fix for after a workout if you are crunched for time. I personally like to shake mine up with some ice water and drink it down fast because I'm usually running to train a client after I've taught one of my bootcamps. The best type of protein powders to consume are the ones that contain BCAAs (Branch Chain Amino Acids). By drinking a protein powder with this in it, you are helping alleviate some of the soreness that you may feel the next day. If you want to drink a protein shake BEFORE a workout, my suggestion is to drink it without milk...it tends to make one nauseous if you're putting in some serious work (IE: training with me or taking one of my bootcamps). Just to throw out some brands that I back 100% are APEX LITE (less fat and calories in it...and tastes GOOD), APEX SUPREME (BCAAs plus good taste), NO XPLODE (pure protein with BCAAs in it...taste alittle like kool-aid!!) and if you're really looking for some good pure protein and are lactose intolerant...ISO-PURE is fantastic! All of the brands I suggested are low in fat grams, sugar grams and actually taste DELICIOUS!
Lastly, if you're not really into protein powders but still need to increase your protein intake...get it from FOOD!! The obvious choices are chicken breast, lean turkey meat, black beans, tuna, veggie patties, steak (if you MUST have red meat...preferably a filet or sirloin), and MILK. I could really give alot more suggestions on foods high in protein but the ones listed above are the easiest and most likeable ones I like to suggest to clients.
I hope this helps! So after your BIG workout today, be sure to get in your protein...at least 20% of your daily food intake should be from protein. Now go MOVE!
Now, let's get into today's video...today we show you busy Moms, Working Gals and Daddies out there a quick 5 to 10 minute workout that you can do to get your heart rate UP and some toning done for your body. Please be sure to do 3 sets of EVERY exercise that my son Pry'nce and I show you! Enjoy the video and feel free to share with your friends too...
Hope you enjoyed watching today's video and found today's blog informative! Have a fabulously fitness filled week!
As Always...Stay Fit and Happy!
Famisha :-)
Thursday, January 12, 2012
CAN U REALLY CHANGE YOUR GLUTES?!!
Happy, healthy day to you my friends! Once again, I have had one of my amazing workouts this morning and am feeling energized and ready to take on the world! Ok...maybe I'm sounding a bit dramatic but I'm truly feeling great and ready for another fun day with my son filled with lots of activity.
So let's get right into today's blog topic...and I quote "Famisha, can this girl with a flat butt really give myself a butt?" Well, the answer is a EASY one and the work to do it is HARD but...YES YOU CAN! Before you schedule yourself an appointment to go get some butt implants (which more and more people are getting these days) get yourself into the gym OR the living room in your house and get to work!
I am going to list my TOP FIVE guaranteed results based glute exercises for you today...are you ready?! Here you go! Let's count down from #5...Cardio is key, one of my favorites for glute boosting results is the TREADMILL, hike that incline up to 15 and keep it there! 15 incline with a 3.1 RPM for no less than 30 minutes and PUMP YOUR ARMS...do not, I repeat do NOT hold on. By doing so, you defeat the purpose. Enjoy feeling the burn in not only your quads (top of thighs), hamstrings (back of thighs) but also in your glutes!
#4...SQUATS! You knew this one was coming. It can be any and all squats...Ball Squats holding 10lb (minimum amount of weight...you want resistance) free weights and do 3 sets of 20-30reps. Squat to touch, meaning squat down and touch your glutes lightly onto a chair or flat bench. BOSU squats, stand on the half moon and squat at a 90degree angle and not only will you work your glutes but your abs as well. Half moon squats (it's the inflatable round and soft all over ball that has bumps on it)...this is for the more advanced person because it takes a lot of balance to stay on it while squatting. Now remember, when you squat pause at the bottom of your squat and SQUEEZE your glutes when you stand back up.
#3...Bridges...Floor bridge, lay on the floor in a supine position (facing up) and bend your knees with your feet flat. Slowly lift your hips up off the floor and squeeze your glutes as you do this. Feeling like a challenge? Put your feet on a physio ball and do the same exact thing. Really feeling like being challenged??? Put your feet on a physio ball and roll the ball in and out with your hips up off the floor. You will definitely feel this! Do 3 sets of 20-30reps.
#2...Deadlifts...stand with your feet hip width apart and slowly bend at the waist keeping your back nice and flat until you feel a stretch in your hamstrings and then slowly bring yourself back up to a standing position. Keep your legs STRAIGHT the entire time and squeeze your glutes when you come back to a standing position. Have access to a gym? Grab a 20lb bar (or more if you're more advanced) and hold the weight as you do these for added resistance or grab free weights. No access to a gym? No problem! Grab some canned veggies from the pantry and use those in each hand for resistance.
#1...DRUM ROLL PLEASE....my FAVORITE...LUNGES!! They work! Alternating front lunges, alternating back lunges, walking lunges with a twist to work abs, walking lunges with free weights, walking lunges with a straight bar on your back. Do them! They absolutely work! My bootcampers AND clients know I'm the Queen of Lunges! They burn but the results are amazing. If you do alternating ones...do 3 sets of 20-30 each leg. For walking lunges go down and back (down your hallway and back) 3 times. Btw, there are many more lunges with BOSU, plyo boxes, physio balls, dyna disks that I could also mention but those you want to have a personal trainer with you to definitely check your form to avoid injury. NEVER let your knee go over your toes when lunging. But do them!!
So I hope you take today's TOP 5 GLUTE BOOSTING exercises and start them today. Do these exercises 2 to 3 times a week and after about 3 weeks you should start to see results. Let me know how it goes! Good luck!
Now today's video is going to be a fun one that we shot out at the local high school. Unfortunately, Pry'nce was sick earlier this week so we were unable to shoot a new one. I hope you enjoy watching this one again if you've already seen it and if you haven't...grab your kid(s), get to your local highschool and MOVE! Next week, NEW VIDEO will be shown...remember, Fitness is Fun with your Kids!!
Thanks as always for reading and your continued support! Feel free to share my blog with your friends and leave me any comments and questions you may have. Have a beautiful, fitness filled day and week!
As Always...Stay Fit and Happy!
Famisha :-)
So let's get right into today's blog topic...and I quote "Famisha, can this girl with a flat butt really give myself a butt?" Well, the answer is a EASY one and the work to do it is HARD but...YES YOU CAN! Before you schedule yourself an appointment to go get some butt implants (which more and more people are getting these days) get yourself into the gym OR the living room in your house and get to work!
I am going to list my TOP FIVE guaranteed results based glute exercises for you today...are you ready?! Here you go! Let's count down from #5...Cardio is key, one of my favorites for glute boosting results is the TREADMILL, hike that incline up to 15 and keep it there! 15 incline with a 3.1 RPM for no less than 30 minutes and PUMP YOUR ARMS...do not, I repeat do NOT hold on. By doing so, you defeat the purpose. Enjoy feeling the burn in not only your quads (top of thighs), hamstrings (back of thighs) but also in your glutes!
#4...SQUATS! You knew this one was coming. It can be any and all squats...Ball Squats holding 10lb (minimum amount of weight...you want resistance) free weights and do 3 sets of 20-30reps. Squat to touch, meaning squat down and touch your glutes lightly onto a chair or flat bench. BOSU squats, stand on the half moon and squat at a 90degree angle and not only will you work your glutes but your abs as well. Half moon squats (it's the inflatable round and soft all over ball that has bumps on it)...this is for the more advanced person because it takes a lot of balance to stay on it while squatting. Now remember, when you squat pause at the bottom of your squat and SQUEEZE your glutes when you stand back up.
#3...Bridges...Floor bridge, lay on the floor in a supine position (facing up) and bend your knees with your feet flat. Slowly lift your hips up off the floor and squeeze your glutes as you do this. Feeling like a challenge? Put your feet on a physio ball and do the same exact thing. Really feeling like being challenged??? Put your feet on a physio ball and roll the ball in and out with your hips up off the floor. You will definitely feel this! Do 3 sets of 20-30reps.
#2...Deadlifts...stand with your feet hip width apart and slowly bend at the waist keeping your back nice and flat until you feel a stretch in your hamstrings and then slowly bring yourself back up to a standing position. Keep your legs STRAIGHT the entire time and squeeze your glutes when you come back to a standing position. Have access to a gym? Grab a 20lb bar (or more if you're more advanced) and hold the weight as you do these for added resistance or grab free weights. No access to a gym? No problem! Grab some canned veggies from the pantry and use those in each hand for resistance.
#1...DRUM ROLL PLEASE....my FAVORITE...LUNGES!! They work! Alternating front lunges, alternating back lunges, walking lunges with a twist to work abs, walking lunges with free weights, walking lunges with a straight bar on your back. Do them! They absolutely work! My bootcampers AND clients know I'm the Queen of Lunges! They burn but the results are amazing. If you do alternating ones...do 3 sets of 20-30 each leg. For walking lunges go down and back (down your hallway and back) 3 times. Btw, there are many more lunges with BOSU, plyo boxes, physio balls, dyna disks that I could also mention but those you want to have a personal trainer with you to definitely check your form to avoid injury. NEVER let your knee go over your toes when lunging. But do them!!
So I hope you take today's TOP 5 GLUTE BOOSTING exercises and start them today. Do these exercises 2 to 3 times a week and after about 3 weeks you should start to see results. Let me know how it goes! Good luck!
Now today's video is going to be a fun one that we shot out at the local high school. Unfortunately, Pry'nce was sick earlier this week so we were unable to shoot a new one. I hope you enjoy watching this one again if you've already seen it and if you haven't...grab your kid(s), get to your local highschool and MOVE! Next week, NEW VIDEO will be shown...remember, Fitness is Fun with your Kids!!
Thanks as always for reading and your continued support! Feel free to share my blog with your friends and leave me any comments and questions you may have. Have a beautiful, fitness filled day and week!
As Always...Stay Fit and Happy!
Famisha :-)
Thursday, January 5, 2012
HAPPY NEW YEAR...IT'S 2012!!!!!
Good morning and Happy New Year my fitness friends!!! How have the first few days of this new and beautiful year been for you so far? Myself? Well, FANTASTIC! I just had a great 90 minute workout and am getting ready to enjoy another beautiful 80 degree day (in January!!) with my son Pry'nce.
Today's blog is going to be about a topic that a few of my Fit Diva for Life blog group Mommies have asked me to speak on..."how do I get my little ones to eat more fruits and veggies?!" I will happily speak on this topic. First let me say, nothing is funnier than watching our Server's face at a restaurant when my husband and I say "okay Pry'nce you go first, tell him/her what you'd like to order..." Which is followed by Pry'nce saying "Insert Chicken, Corn Dog (gasp! Famisha let's her son eat that?!!), Turkey burger with STEAMED BROCCOLI." Yes my friends, you read that right...my son LOVES to order steamed broccoli. And when he orders it with a smile, the server is even more amazed to see that he's not in trouble and being punished with a vegetable instead of FRENCH FRIES!
Here's the deal, it's very simple. We control what our kid(s) eat from the very beginning...so if we introduce french fries into their daily food intake like it's a healthy food group item, then they eat french fries. Frankly, Pry'nce doesn't even like french fries. We (the parents) are the ones who cook and prepare the meals right? Therefore, if the entire family is enjoying corn (healthy starch), steamed green beans, carrot sticks, broccoli, etc with our lunch/dinner than why shouldn't our kid(s) enjoy it too? A well-balanced meal is so important in early child development not to mention the risk of childhood obesity if healthy habits aren't established from the beginning. But let me get off my soapbox and answer the question...sorry, I'm passionate about childhood obesity! It's very upsetting...
Okay, here's some tips...first of all apple slices should be a staple in every child's lunch. Find the apple that your child enjoys the most and slice them up (or buy them already sliced) and serve them with lunch. YOU eat them with your kid(s) and talk about how YUMMY that apple slice is and how it's going to make him big and strong by eating it! Slice up a banana and exclaim how yummy bananas are...Pry'nce can't get enough of these things! The bottom line is, you MUST include at least ONE piece of fruit OR veggie with every meal you prepare for your child.
Unfortunately, I can't say that I "hide" the veggies in the food that my husband and I prepare for our son. We just eat it with him and talk about how yummy it is. The trick is, don't be dramatic about it. Don't say "you better eat this...or else!" Just serve the fruit/veggie with the rest of the food on the plate and eat it too with your kid(s). I'm sorry I don't have a big secret way of getting your kid(s) to eat fruits and veggies! But I will ask you this...how many servings of fruits and veggies do YOU eat everyday?? Kids mimic what they see. If they see US enjoying healthy food, they're more than likely to enjoy it too.
So try something new TODAY...go to a restaurant (even if it's Chick-fil-a) and instead of french fries let your kid(s) have their chicken fingers but SUBSTITUTE a fruit bowl for french fries. Remember, WE the parents control what our kid(s) eat. WE buy the food, therefore, WE should be sure to control the amount of fruits and veggies in their daily diet.
I hope this helps you with incorporating more fruits and veggies into both your kid(s) and YOUR daily food intake. Feel free to send any comments or questions you may have my way and share my blog with any friends that you feel may find it informative as well as entertaining... ;-) If you haven't joined as a follower yet, please do so TODAY.
NEXT WEEK, videos of "Fitness is Fun with your Kids!" will be back up and running. So stay tuned...
Have a beautiful rest of the week and a very HAPPY HEALTHY 2012!!! This is YOUR year to make it happen! Thanks for reading!
As Always...Stay Fit and Happy!
Famisha :-)
Today's blog is going to be about a topic that a few of my Fit Diva for Life blog group Mommies have asked me to speak on..."how do I get my little ones to eat more fruits and veggies?!" I will happily speak on this topic. First let me say, nothing is funnier than watching our Server's face at a restaurant when my husband and I say "okay Pry'nce you go first, tell him/her what you'd like to order..." Which is followed by Pry'nce saying "Insert Chicken, Corn Dog (gasp! Famisha let's her son eat that?!!), Turkey burger with STEAMED BROCCOLI." Yes my friends, you read that right...my son LOVES to order steamed broccoli. And when he orders it with a smile, the server is even more amazed to see that he's not in trouble and being punished with a vegetable instead of FRENCH FRIES!
Here's the deal, it's very simple. We control what our kid(s) eat from the very beginning...so if we introduce french fries into their daily food intake like it's a healthy food group item, then they eat french fries. Frankly, Pry'nce doesn't even like french fries. We (the parents) are the ones who cook and prepare the meals right? Therefore, if the entire family is enjoying corn (healthy starch), steamed green beans, carrot sticks, broccoli, etc with our lunch/dinner than why shouldn't our kid(s) enjoy it too? A well-balanced meal is so important in early child development not to mention the risk of childhood obesity if healthy habits aren't established from the beginning. But let me get off my soapbox and answer the question...sorry, I'm passionate about childhood obesity! It's very upsetting...
Okay, here's some tips...first of all apple slices should be a staple in every child's lunch. Find the apple that your child enjoys the most and slice them up (or buy them already sliced) and serve them with lunch. YOU eat them with your kid(s) and talk about how YUMMY that apple slice is and how it's going to make him big and strong by eating it! Slice up a banana and exclaim how yummy bananas are...Pry'nce can't get enough of these things! The bottom line is, you MUST include at least ONE piece of fruit OR veggie with every meal you prepare for your child.
Unfortunately, I can't say that I "hide" the veggies in the food that my husband and I prepare for our son. We just eat it with him and talk about how yummy it is. The trick is, don't be dramatic about it. Don't say "you better eat this...or else!" Just serve the fruit/veggie with the rest of the food on the plate and eat it too with your kid(s). I'm sorry I don't have a big secret way of getting your kid(s) to eat fruits and veggies! But I will ask you this...how many servings of fruits and veggies do YOU eat everyday?? Kids mimic what they see. If they see US enjoying healthy food, they're more than likely to enjoy it too.
So try something new TODAY...go to a restaurant (even if it's Chick-fil-a) and instead of french fries let your kid(s) have their chicken fingers but SUBSTITUTE a fruit bowl for french fries. Remember, WE the parents control what our kid(s) eat. WE buy the food, therefore, WE should be sure to control the amount of fruits and veggies in their daily diet.
I hope this helps you with incorporating more fruits and veggies into both your kid(s) and YOUR daily food intake. Feel free to send any comments or questions you may have my way and share my blog with any friends that you feel may find it informative as well as entertaining... ;-) If you haven't joined as a follower yet, please do so TODAY.
NEXT WEEK, videos of "Fitness is Fun with your Kids!" will be back up and running. So stay tuned...
Have a beautiful rest of the week and a very HAPPY HEALTHY 2012!!! This is YOUR year to make it happen! Thanks for reading!
As Always...Stay Fit and Happy!
Famisha :-)
Thursday, December 29, 2011
LAST BLOG OF 2011!!!!
Good afternoon Fitness Friends! Hope you are all having an absolutely fabulous day! So this will be the LAST blog of 2011...wow, where did the year go?! Is my "baby" really starting kindergarten next year?! Now is the time where everyone starts thinking about what they want to accomplish in the year 2012...what is YOUR fitness goal for 2012? Is it run your very first marathon? Wear that size that you were 3 kids ago? Walk up a flight of stairs without being out of breath? Chase your kid(s) at the park and have the kid(s) actually gasp for air instead of YOU? Include more fruits and veggies into your daily food intake? It can be ANYTHING, but whatever it is...make it a realistic goal that you actually stick to! I am a huge believer that a "POSITIVE ATTITUDE EQUALS POSITIVE RESULTS," that is a true "Famisha'ism."
Okay, now that I've started out my blog talking about the exciting future and what it may hold for each and everyone of you as you set your Fitness Goal for 2012, let me actually get into the last blog question for 2011 which is "how do I boost my calorie burn throughout the day if I work at a job that ties me down to a desk/computer for 8-9 hours a day?"
Well, get ready to roll your eyes...the answer is quite simple. As you sit at your desk, do 3 sets of 15-20reps of Calf Raises. Need to get the blood flowing? Do some squats...Stand up and ALMOST sit down with your butt lightly touching your chair...3 sets of 15-20reps. Who cares if people in the office look at you crazy! They should join in! Instead of an office chair, sit on a physio ball. They are very inexpensive and you will actually work your "core" (back AND abs) while sitting on it all day rather than a chair. Sit tall and pull your belly button in towards your spine. In between conference calls? Do some Physio ball crunches! Lay back on your ball with it positioned mid-back and do 3 sets of 15-20reps.
Now if you're working an 8-9 hour day, then you should get at least 2 10minute breaks. Take those 10 minute breaks and go for a brisk walk around your building (if you work from home up and down your block twice) at least 3 times. This will help you get your steps in and keep you from feeling "blah." During your one hour lunch break, get outside and either WALK to lunch if your office is near a restaurant or sit outside your building and enjoy a lunch you MADE so you know your caloric intake for 30 minutes and spend the other 30 minutes going for a walk.
These are just a few ideas to help you get through your day of being stuck in front of a computer screen. These are things that to me, are obvious and very easy to do on a daily basis. You will find yourself adding at least 2000 minimum additional steps to your day...so good luck and enjoy!
I want to take this time to thank all of my loyal fitness blog readers for your support and welcome any new fitness blog readers to my "MOMS! You CAN get in shape!!" blog. I hope you've enjoyed it and will spread the word to any of your friends who may be Mommies, Daddies or just Fit Divas/Dudes in Training looking for some weekly fitness advice. I am very excited for 2012 and stay tuned because Pry'nce and I will be going back to shooting our weekly video "Fitness is Fun with your kids!"
I want to wish each and every one of you a very Happy, Healthy New Year and be safe! Make 2012 the year you TAKE CARE OF YOURSELF and live a HEALTHIER, HAPPIER, FIT LIFESTYLE!!
Please join my blog today as a follower if you haven't done so yet and thanks again for taking the time to read my blog(s)!
As Always...Stay Fit and Happy!
Famisha :-)
Okay, now that I've started out my blog talking about the exciting future and what it may hold for each and everyone of you as you set your Fitness Goal for 2012, let me actually get into the last blog question for 2011 which is "how do I boost my calorie burn throughout the day if I work at a job that ties me down to a desk/computer for 8-9 hours a day?"
Well, get ready to roll your eyes...the answer is quite simple. As you sit at your desk, do 3 sets of 15-20reps of Calf Raises. Need to get the blood flowing? Do some squats...Stand up and ALMOST sit down with your butt lightly touching your chair...3 sets of 15-20reps. Who cares if people in the office look at you crazy! They should join in! Instead of an office chair, sit on a physio ball. They are very inexpensive and you will actually work your "core" (back AND abs) while sitting on it all day rather than a chair. Sit tall and pull your belly button in towards your spine. In between conference calls? Do some Physio ball crunches! Lay back on your ball with it positioned mid-back and do 3 sets of 15-20reps.
Now if you're working an 8-9 hour day, then you should get at least 2 10minute breaks. Take those 10 minute breaks and go for a brisk walk around your building (if you work from home up and down your block twice) at least 3 times. This will help you get your steps in and keep you from feeling "blah." During your one hour lunch break, get outside and either WALK to lunch if your office is near a restaurant or sit outside your building and enjoy a lunch you MADE so you know your caloric intake for 30 minutes and spend the other 30 minutes going for a walk.
These are just a few ideas to help you get through your day of being stuck in front of a computer screen. These are things that to me, are obvious and very easy to do on a daily basis. You will find yourself adding at least 2000 minimum additional steps to your day...so good luck and enjoy!
I want to take this time to thank all of my loyal fitness blog readers for your support and welcome any new fitness blog readers to my "MOMS! You CAN get in shape!!" blog. I hope you've enjoyed it and will spread the word to any of your friends who may be Mommies, Daddies or just Fit Divas/Dudes in Training looking for some weekly fitness advice. I am very excited for 2012 and stay tuned because Pry'nce and I will be going back to shooting our weekly video "Fitness is Fun with your kids!"
I want to wish each and every one of you a very Happy, Healthy New Year and be safe! Make 2012 the year you TAKE CARE OF YOURSELF and live a HEALTHIER, HAPPIER, FIT LIFESTYLE!!
Please join my blog today as a follower if you haven't done so yet and thanks again for taking the time to read my blog(s)!
As Always...Stay Fit and Happy!
Famisha :-)
Thursday, December 22, 2011
HAPPY HOLIDAYS!!!
Good afternoon Fitness Friends! So today is going to be short and sweet...I just want to take this time to wish each and every one of you a Happy Hanukkah, Merry Christmas and Happy Kwanzaa!!! Hope I didn't leave a holiday out. My family and I celebrate Christmas and as the day gets closer, I find myself getting more and more excited about watching my son on Christmas morning. It's the best!
Anyway, I want to remind everyone that it is even more important NOW to be sure not to miss any of your workouts! This is the time of year where people LOVE to bake and have potlucks and holiday party gatherings. Just because someone decides to bake you an entire container of cookies, pies, banana bread WITH chocolate chips and peanut butter frosting (thanks a lot Mary!!) doesn't mean you have to indulge in the entire thing. This is the time to learn MODERATION. Do you really need to eat 3 to 4 cookies??? NO, you don't! Do you really need to grab a HUGE handful of M&Ms everytime you pass the holiday candy dish??? NO, you don't!
What I'm saying is, it's okay to enjoy a sweet here and there but all in moderation. Why not start your New Years Resolution NOW?! Decide to finally eat just one cookie and then put them away instead of the whole tin...if you do indulge then make a commitment to yourself and your health to go do at least 30 minutes of cardio so you know that you just put forth an effort to burn off some of those calories.
Some may be surprised to know that I have a major sweet tooth myself...what?! A trainer who actually is a real human being?! Yes, my friends I do enjoy a holiday goodie here and there but I'm a take a bite and I'm good type of person or if I do know I'm going to "go big" on the sweets on Christmas, I'll knock out 90 minutes of hard core working out BEFORE I enjoy eating whatever I want on that day.
Just be smart and don't make yourself feel guilty...I hope you are taking notes on all the suggestions I've made in my prior blogs about amounts of time you need to spend working off the calories you intake. Don't just read about it...BE ABOUT IT!
So let me end with this...I am truly thankful and grateful for what I get to do for a living each and every day which is CHANGE LIVES and TOUCH SOULS thru the power of fitness and teach people how to make it a LIFESTYLE not just a fad diet. Enjoy life but know that to live longer, we must MOVE!
Once again, I want to wish each and every one of you a very Happy Holiday and hope you get everything you ask for! If it's a HEALTHIER, HAPPIER YOU...that's easy, just MOVE! Play with your kids...do some jumping jacks...throw a baseball back and forth....kick a soccer ball...jog in place...dance in your living room, there's no rules...just MOVE!
Thanks as always for taking the time to read my blog and know that I will be back again next week for the last blog of 2011. New videos will start up once again when 2012 hits! Please feel free to share my fitness blogs with your family and friends...and if you haven't done so yet JOIN TODAY as a follower. Happy, Healthy Holidays my Fitness Friends!!
As Always...Stay Fit and Happy!
Famisha :-)
Anyway, I want to remind everyone that it is even more important NOW to be sure not to miss any of your workouts! This is the time of year where people LOVE to bake and have potlucks and holiday party gatherings. Just because someone decides to bake you an entire container of cookies, pies, banana bread WITH chocolate chips and peanut butter frosting (thanks a lot Mary!!) doesn't mean you have to indulge in the entire thing. This is the time to learn MODERATION. Do you really need to eat 3 to 4 cookies??? NO, you don't! Do you really need to grab a HUGE handful of M&Ms everytime you pass the holiday candy dish??? NO, you don't!
What I'm saying is, it's okay to enjoy a sweet here and there but all in moderation. Why not start your New Years Resolution NOW?! Decide to finally eat just one cookie and then put them away instead of the whole tin...if you do indulge then make a commitment to yourself and your health to go do at least 30 minutes of cardio so you know that you just put forth an effort to burn off some of those calories.
Some may be surprised to know that I have a major sweet tooth myself...what?! A trainer who actually is a real human being?! Yes, my friends I do enjoy a holiday goodie here and there but I'm a take a bite and I'm good type of person or if I do know I'm going to "go big" on the sweets on Christmas, I'll knock out 90 minutes of hard core working out BEFORE I enjoy eating whatever I want on that day.
Just be smart and don't make yourself feel guilty...I hope you are taking notes on all the suggestions I've made in my prior blogs about amounts of time you need to spend working off the calories you intake. Don't just read about it...BE ABOUT IT!
So let me end with this...I am truly thankful and grateful for what I get to do for a living each and every day which is CHANGE LIVES and TOUCH SOULS thru the power of fitness and teach people how to make it a LIFESTYLE not just a fad diet. Enjoy life but know that to live longer, we must MOVE!
Once again, I want to wish each and every one of you a very Happy Holiday and hope you get everything you ask for! If it's a HEALTHIER, HAPPIER YOU...that's easy, just MOVE! Play with your kids...do some jumping jacks...throw a baseball back and forth....kick a soccer ball...jog in place...dance in your living room, there's no rules...just MOVE!
Thanks as always for taking the time to read my blog and know that I will be back again next week for the last blog of 2011. New videos will start up once again when 2012 hits! Please feel free to share my fitness blogs with your family and friends...and if you haven't done so yet JOIN TODAY as a follower. Happy, Healthy Holidays my Fitness Friends!!
As Always...Stay Fit and Happy!
Famisha :-)
Thursday, December 15, 2011
CAN U REALLY LOSE BELLY FAT???? YES...U...CAN!
Hi Fitness Friends! So I've just had another one of my fantastic workouts, FITNESS IS FUN! And after doing 65 minutes on my elliptical while doing various kettle bell exercises for 30 minutes of that cardio, followed by crazy abdominal work and wonderful stretching, I'm feeling pretty darn good AND energized to take on another beautiful day with my son Pry'nce.
Today's blog topic is one that I've had a lot of blog followers along with Moms in general ask me if it's possible...can you REALLY lose belly fat? Well my friends, that answer is YES! I will say that after being in this fitness industry as long as I have, it's nice to be able to relate to Moms out there who used to tell me when I would train them "well Famisha, YOU would never understand what it feels like to have belly fat because you've never had a child...you'll see it's much different once you have a child to get your abs tight again or to have a flat stomach..." Well, to those past clients I say guess what?! I DO UNDERSTAND because I have had a child and know how your body can change once you bring a life into the world.
The best feeling in the world (besides bringing another life into this world that you helped create) is getting back into ALL of your pre-pregnancy clothes and even having some of your way over-priced designer jeans that you just HAD to buy (hence my stack of Diesel, Miss Sixty and Joe jeans in my closet) before your first child be even a bit BIG on you! Listen up girls...it can AND will happen to you too!
There isn't a big secret that I'm going to share with you today on losing belly fat after having a kid(s). I'm just going to keep it real with you on the very simple trick it takes to lose that belly fat and that is #1, PROPER FOOD INTAKE...#2, WATCH YOUR EMPTY CALORIES (do you really need to average 6 beers on a Friday night and 3-4 martinis on a Saturday night)... or soda with all those bubbles just helping your stomach poof out and stick out even more like a muffin top over your jeans...#3, CARDIO (you've gotta move!!) and #4 VARIOUS CORE EXERCISES (ie: planks, planks and MORE planks!!).
Here's the deal, if you really want to get back to your pre-pregnancy size OR if you're not a mom but find yourself using the excuse of being in your 30s the reason for why your weight gain just continues to happen each year because "you know how it is Famisha, your metabolism slows down once you hit your 30s." Well, yes I do know that once you hit your 30s you no longer have the metabolism of a 20 year old but let me tell you, myself and a lot of my other Fitness Freak gym moms in our 30s have a kid(s) and look even better than we did in our 20s! Some even look much better now in their 40s...and you know why? Because it's become a lifestyle to MOVE...MOVE..MOVE!
Okay, enough of what sounds like a lecture. Let me break down my TOP 5 BELLY FLATTENING MUST-DO EXERCISES: #1, Prone-iso Abs, also known as a Plank. Lift yourself up on your forearms with your toes up and your body straight. Engage your abs...meaning act as though there is a string attached to your belly button and is being pulled to your spine, squeeze your glutes (butt) and hold this in the beginning for 10 seconds eventually working your way up to 60 seconds at one time. If you've never done this before, do the modified version on your knees keeping your back nice and straight, enjoy!
#2, ENGAGE YOUR ABS...stop right now! How are you sitting? Sit up tall, roll your shoulders back and pull your belly button towards your spine. Do this while driving your car, working at your computer, standing in line at the grocery store...do it!
#3, Physio Ball Crunches. I love these! Not only do they work the abs...they strengthen your back too! Lay back on the ball with your feet gently supported by the wall and the ball at your mid-back, gently support your neck and crunch up...do 3 sets of 15 reps eventually working it up to 3 sets of 30.
#4, Side Planks...this WILL shrink your waistline more than you know! Gently lay on your side, stack your legs on top of one another and gently lift your hip up while resting on your forearm...roll your shoulder back and hold this for 10 seconds...eventually working up to 60 seconds. Modified is keeping your bottom leg on the floor while lifting your top leg up, do BOTH sides!
Finally, #5 is good old-fashioned bicycles. Lay on your back with your hands gently behind your neck and twist your body with your right elbow touching your left knee (the lower your opposite leg is to the ground, the harder your working, but know it's okay to have your leg high in the beginning) keep switching elbow to knee and do 3 sets of 15 reps...working your way up to 3 sets of 30. FLAT ABS HERE YOU COME!
Now remember, you must get in NO LESS than 30 minutes of cardiovascular exercise as well to help shed the layers of fat. Trust me EVERYONE has a tight, tone stomach just dying to get out, so start these exercises TODAY! And watch your empty calories...drink 5 to 6 glasses of water a day. Have fun watching the new flat, tone tummy come out in time for the New Year or before the Spring...depends on how HARD YOU WORK!
Today's video blog will be the FINAL ONE of the year...this will be ending our 2011 Season of Fitness is Fun with your Kids videos on Youtube but we will be returning after the NEW YEAR! Today's blog is about the importance of stretching and gives you some stretching tips that you can do from the privacy of your home along with your kid(s). So grab a seat on the floor with your kid(s) or by yourself and STRETCH...enjoy! :-)
Hope you've enjoyed today's fitness blog and video! Join TODAY as a follower, if you haven't done so yet. Have a fabulously fit day!
As Always...Stay Fit and Happy!
Famisha :-)
Today's blog topic is one that I've had a lot of blog followers along with Moms in general ask me if it's possible...can you REALLY lose belly fat? Well my friends, that answer is YES! I will say that after being in this fitness industry as long as I have, it's nice to be able to relate to Moms out there who used to tell me when I would train them "well Famisha, YOU would never understand what it feels like to have belly fat because you've never had a child...you'll see it's much different once you have a child to get your abs tight again or to have a flat stomach..." Well, to those past clients I say guess what?! I DO UNDERSTAND because I have had a child and know how your body can change once you bring a life into the world.
The best feeling in the world (besides bringing another life into this world that you helped create) is getting back into ALL of your pre-pregnancy clothes and even having some of your way over-priced designer jeans that you just HAD to buy (hence my stack of Diesel, Miss Sixty and Joe jeans in my closet) before your first child be even a bit BIG on you! Listen up girls...it can AND will happen to you too!
There isn't a big secret that I'm going to share with you today on losing belly fat after having a kid(s). I'm just going to keep it real with you on the very simple trick it takes to lose that belly fat and that is #1, PROPER FOOD INTAKE...#2, WATCH YOUR EMPTY CALORIES (do you really need to average 6 beers on a Friday night and 3-4 martinis on a Saturday night)... or soda with all those bubbles just helping your stomach poof out and stick out even more like a muffin top over your jeans...#3, CARDIO (you've gotta move!!) and #4 VARIOUS CORE EXERCISES (ie: planks, planks and MORE planks!!).
Here's the deal, if you really want to get back to your pre-pregnancy size OR if you're not a mom but find yourself using the excuse of being in your 30s the reason for why your weight gain just continues to happen each year because "you know how it is Famisha, your metabolism slows down once you hit your 30s." Well, yes I do know that once you hit your 30s you no longer have the metabolism of a 20 year old but let me tell you, myself and a lot of my other Fitness Freak gym moms in our 30s have a kid(s) and look even better than we did in our 20s! Some even look much better now in their 40s...and you know why? Because it's become a lifestyle to MOVE...MOVE..MOVE!
Okay, enough of what sounds like a lecture. Let me break down my TOP 5 BELLY FLATTENING MUST-DO EXERCISES: #1, Prone-iso Abs, also known as a Plank. Lift yourself up on your forearms with your toes up and your body straight. Engage your abs...meaning act as though there is a string attached to your belly button and is being pulled to your spine, squeeze your glutes (butt) and hold this in the beginning for 10 seconds eventually working your way up to 60 seconds at one time. If you've never done this before, do the modified version on your knees keeping your back nice and straight, enjoy!
#2, ENGAGE YOUR ABS...stop right now! How are you sitting? Sit up tall, roll your shoulders back and pull your belly button towards your spine. Do this while driving your car, working at your computer, standing in line at the grocery store...do it!
#3, Physio Ball Crunches. I love these! Not only do they work the abs...they strengthen your back too! Lay back on the ball with your feet gently supported by the wall and the ball at your mid-back, gently support your neck and crunch up...do 3 sets of 15 reps eventually working it up to 3 sets of 30.
#4, Side Planks...this WILL shrink your waistline more than you know! Gently lay on your side, stack your legs on top of one another and gently lift your hip up while resting on your forearm...roll your shoulder back and hold this for 10 seconds...eventually working up to 60 seconds. Modified is keeping your bottom leg on the floor while lifting your top leg up, do BOTH sides!
Finally, #5 is good old-fashioned bicycles. Lay on your back with your hands gently behind your neck and twist your body with your right elbow touching your left knee (the lower your opposite leg is to the ground, the harder your working, but know it's okay to have your leg high in the beginning) keep switching elbow to knee and do 3 sets of 15 reps...working your way up to 3 sets of 30. FLAT ABS HERE YOU COME!
Now remember, you must get in NO LESS than 30 minutes of cardiovascular exercise as well to help shed the layers of fat. Trust me EVERYONE has a tight, tone stomach just dying to get out, so start these exercises TODAY! And watch your empty calories...drink 5 to 6 glasses of water a day. Have fun watching the new flat, tone tummy come out in time for the New Year or before the Spring...depends on how HARD YOU WORK!
Today's video blog will be the FINAL ONE of the year...this will be ending our 2011 Season of Fitness is Fun with your Kids videos on Youtube but we will be returning after the NEW YEAR! Today's blog is about the importance of stretching and gives you some stretching tips that you can do from the privacy of your home along with your kid(s). So grab a seat on the floor with your kid(s) or by yourself and STRETCH...enjoy! :-)
Hope you've enjoyed today's fitness blog and video! Join TODAY as a follower, if you haven't done so yet. Have a fabulously fit day!
As Always...Stay Fit and Happy!
Famisha :-)
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