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 :-)
Thursday, July 11, 2013
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 :-)
Thursday, April 4, 2013
THIS is what 40 LOOKS LIKE!!!
Good morning friends! So today marks only 2 more days that I have left to enjoy my 30s which have treated me pretty darn good. I am now anxiously looking forward to what this NEXT decade will bring me as I quickly approach it THIS Saturday, April the 6th. What did this CURRENT decade bring me, you ask???? Well...an AMAZING career in Fitness, a HAPPY, SWEET, BEAUTIFUL inside and out, ATHLETIC little boy who brings joy to me each and every day, 10+ years of being married to my BEST FRIEND and a move from a place I truly LOVED since moving there at the young age of 17 (California) back in 2005 to a place that gave me life near my loving parents, and great brother (Arizona). Yep! My 30s have been GOOD.TO.ME!
But now, I think about how this new decade I'm quickly approaching will bring me even more...WHAT though??? Well, I guess only time will tell! But I tell you what, when it comes to my HEALTH and FITNESS...I have NEVER felt soooo AMAZING. Or as my clients know I like to say "FAMAZING!" I have decided today to post some CURRENT PICS that I just had my fabulous hubby take of me to mark this NEW DECADE of being FIT, FLY and FABULOUS at 40! For those of you looking for excuses to NOT get in shape because you just had a baby...or will NEVER have flat, toned abs because you had a C-section, or are in your LATE 30s...quickly approaching 40 like someone else I know (ME!!), or may already be in your 40s, 50s or even 60s that is NO EXCUSE! I have had a C-section, I have a 6 year old son who keeps me busy with volunteering in his classroom, field trips and all his many activities and play dates, as well as 12 to14 clients a day who's LIVES I have the HONOR of Changing thru the Power of Fitness during the week and on Saturdays at my Bootcamp. But I MAKE.THE.TIME to workout! You have to!
I hope you enjoy looking at my latest pics and decide to start a Fitness Program TODAY. It is NEVER too late to look and feel better than you ever imagined you could. How important is your health to YOU???? Even if it's just going for a walk...dancing in your family room...playing Frisbee with your kid(s) at the park...MOVE!
Before you check out my pics, if you live in the East Valley (Arizona) and want to come get a good workout while having some fitness FUN and burn some SERIOUS calories...please join me THIS Saturday for my BIRTHDAY BOOTCAMP at Cosmo Park. For more details about my Bootcamp or my personal training programs go to my website at www.glistengirlsfitness.com.
Enjoy my pics!
THIS is what 40 LOOKS LIKE!!!
But now, I think about how this new decade I'm quickly approaching will bring me even more...WHAT though??? Well, I guess only time will tell! But I tell you what, when it comes to my HEALTH and FITNESS...I have NEVER felt soooo AMAZING. Or as my clients know I like to say "FAMAZING!" I have decided today to post some CURRENT PICS that I just had my fabulous hubby take of me to mark this NEW DECADE of being FIT, FLY and FABULOUS at 40! For those of you looking for excuses to NOT get in shape because you just had a baby...or will NEVER have flat, toned abs because you had a C-section, or are in your LATE 30s...quickly approaching 40 like someone else I know (ME!!), or may already be in your 40s, 50s or even 60s that is NO EXCUSE! I have had a C-section, I have a 6 year old son who keeps me busy with volunteering in his classroom, field trips and all his many activities and play dates, as well as 12 to14 clients a day who's LIVES I have the HONOR of Changing thru the Power of Fitness during the week and on Saturdays at my Bootcamp. But I MAKE.THE.TIME to workout! You have to!
I hope you enjoy looking at my latest pics and decide to start a Fitness Program TODAY. It is NEVER too late to look and feel better than you ever imagined you could. How important is your health to YOU???? Even if it's just going for a walk...dancing in your family room...playing Frisbee with your kid(s) at the park...MOVE!
Before you check out my pics, if you live in the East Valley (Arizona) and want to come get a good workout while having some fitness FUN and burn some SERIOUS calories...please join me THIS Saturday for my BIRTHDAY BOOTCAMP at Cosmo Park. For more details about my Bootcamp or my personal training programs go to my website at www.glistengirlsfitness.com.
Enjoy my pics!
THIS is what 40 LOOKS LIKE!!!
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| Yep! I had a 9 POUND baby come out of this stomach via C-section!!! |
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| I LOVE BEING A FIT MOMMY!!! |
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| FITNESS IS FUN!!!! |
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| Add BOSU work to your fitness program for a STRONGER core! |
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| The SPEED BAG will give your shoulders a BURN like none other.... |
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| Bands are great for mixing into your program with free weights AND cable machines Thanks as Always for taking the time to check out my blog! Have a Happy, Healthy Week. As Always...Stay Fit and Happy! Famisha :-) |
Thursday, March 28, 2013
Hitting a PLATEAU...
Good morning friends! Today I am going to speak on something that I'm sure each and everyone of you have experienced at one time or another during your fitness journey. A blog follower has asked that I speak about what to do when you hit that dreadful plateau. Well, it's actually very simple...
First, take a look at your last 3 weeks. How has your diet been? Now I don't mean an actual "diet," I mean your food intake. Have you been eating 5 to 6 servings of fruits/veggies? Have you been LOGGING what you're taking into your body for fuel...including a bite here and there of what you are making for your kid(s) to eat? The stick of gum you popped in? Your water intake? 64 ounces MINIMUM... If you answered NO to this (then you are obviously being HONEST) and need to start TODAY logging everything that you eat.
Did you eat breakfast today? Look, I know you've been hearing this all your life; but it's TRUE. This is the most IMPORTANT meal of the day! I don't mean that cup or 2 or 3 of coffee/frapuccino that you drank this morning, I mean FUEL. I hear people say all the time "I don't like breakfast!" Well, then I guess RESULTS aren't that important to YOU. Breakfast can be something as simple as a half a banana, a scoop of peanut butter, a handful of grapes, apple slices, a piece of whole wheat 100% grain toast, a grapefruit, ETC...ETC... But you must have FUEL. One last thing about food, MIX IT UP! When some of my clients turn in their food logs, I can guess what I'm going to see on their food plans. I don't care how "picky" of an eater that you are, there are way too many foods out there for you to keep eating the exact same thing EVERY DAY and EVERY WEEK. Switch it up!
Now that I've got the food thang out of the way, let's talk about your workouts. You need to switch up your CARDIO every 3 weeks. It's true what us Fitness Professionals say...MUSCLES HAVE A MEMORY. If you don't mix up your cardio and keep it at the exact same every time you perform it, you're likely to hit a plateau. Check out last week's blog entry about my top 5 Treadmill exercises. If you LOVE the treadmill, mix up your routine with the examples I gave you last week. MIX.IT.UP!
Also, add weight training to your program if you haven't already started. The BEST way to see the quickest RESULTS and see your body actually TRANSFORM is when you add weight training to your program. One thing I pride myself in as a Successful Trainer is getting my clients RESULTS and a body that they never imagined they would have. They don't get BIG and BULKY...they get LEAN and SCULPTED beautifully. I also combine Boxing, TRX along with weight resistance training...you have to mix it up! I don't mean to sound like a broken record...but you do! If you usually go to the same weight machines at the gym...try free weights next time....MIX IT UP!!
So today, instead of setting your cardio to the usual resistance and distance increase the resistance. Push yourself a bit farther. In between do some Jumping jacks, Push ups, Squats, Lunges...but MIX.IT.UP! Going on a walk this morning (why not it's gorgeous today...if you live in AZ), this afternoon or evening? Jog in between, pick up your pace and speed walk down one block, or high knee it...try something NEW.
Hope this helps you get past that plateau...if you live in the East Valley in Arizona. I want to invite you to attend one of my RESULTS BASED BOOTCAMPS. They are welcome to EVERY fitness level from beginner to advanced. Since I am Nationally Certified with credentials to help those with special conditions, I can show different attendees modifications so you get the most out of your workout. It's full body and a great workout! If I say so myself! ;-) For more details, go to my website www.glistengirlsfitness.com and click on Services, then Bootcamp. I hope to see you there!
Thanks for taking the time to read today's blog and feel free to leave any comments or questions you may have. I'm off to my usual Hot Yoga class...NAMASTE...
As Always...Stay Fit and Happy!
Famisha :-)
First, take a look at your last 3 weeks. How has your diet been? Now I don't mean an actual "diet," I mean your food intake. Have you been eating 5 to 6 servings of fruits/veggies? Have you been LOGGING what you're taking into your body for fuel...including a bite here and there of what you are making for your kid(s) to eat? The stick of gum you popped in? Your water intake? 64 ounces MINIMUM... If you answered NO to this (then you are obviously being HONEST) and need to start TODAY logging everything that you eat.
Did you eat breakfast today? Look, I know you've been hearing this all your life; but it's TRUE. This is the most IMPORTANT meal of the day! I don't mean that cup or 2 or 3 of coffee/frapuccino that you drank this morning, I mean FUEL. I hear people say all the time "I don't like breakfast!" Well, then I guess RESULTS aren't that important to YOU. Breakfast can be something as simple as a half a banana, a scoop of peanut butter, a handful of grapes, apple slices, a piece of whole wheat 100% grain toast, a grapefruit, ETC...ETC... But you must have FUEL. One last thing about food, MIX IT UP! When some of my clients turn in their food logs, I can guess what I'm going to see on their food plans. I don't care how "picky" of an eater that you are, there are way too many foods out there for you to keep eating the exact same thing EVERY DAY and EVERY WEEK. Switch it up!
Now that I've got the food thang out of the way, let's talk about your workouts. You need to switch up your CARDIO every 3 weeks. It's true what us Fitness Professionals say...MUSCLES HAVE A MEMORY. If you don't mix up your cardio and keep it at the exact same every time you perform it, you're likely to hit a plateau. Check out last week's blog entry about my top 5 Treadmill exercises. If you LOVE the treadmill, mix up your routine with the examples I gave you last week. MIX.IT.UP!
Also, add weight training to your program if you haven't already started. The BEST way to see the quickest RESULTS and see your body actually TRANSFORM is when you add weight training to your program. One thing I pride myself in as a Successful Trainer is getting my clients RESULTS and a body that they never imagined they would have. They don't get BIG and BULKY...they get LEAN and SCULPTED beautifully. I also combine Boxing, TRX along with weight resistance training...you have to mix it up! I don't mean to sound like a broken record...but you do! If you usually go to the same weight machines at the gym...try free weights next time....MIX IT UP!!
So today, instead of setting your cardio to the usual resistance and distance increase the resistance. Push yourself a bit farther. In between do some Jumping jacks, Push ups, Squats, Lunges...but MIX.IT.UP! Going on a walk this morning (why not it's gorgeous today...if you live in AZ), this afternoon or evening? Jog in between, pick up your pace and speed walk down one block, or high knee it...try something NEW.
Hope this helps you get past that plateau...if you live in the East Valley in Arizona. I want to invite you to attend one of my RESULTS BASED BOOTCAMPS. They are welcome to EVERY fitness level from beginner to advanced. Since I am Nationally Certified with credentials to help those with special conditions, I can show different attendees modifications so you get the most out of your workout. It's full body and a great workout! If I say so myself! ;-) For more details, go to my website www.glistengirlsfitness.com and click on Services, then Bootcamp. I hope to see you there!
Thanks for taking the time to read today's blog and feel free to leave any comments or questions you may have. I'm off to my usual Hot Yoga class...NAMASTE...
As Always...Stay Fit and Happy!
Famisha :-)
Thursday, March 21, 2013
MY TOP 5 TREADMILL WORKOUTS!
Hi Friends! Happy SPRING! Many of you have just enjoyed spending Spring Break this past week with your kid(s) and/or friends and some of you are enjoying it this week...I hope you are being ACTIVE and enjoying the gorgeous outdoors. One of my FABULOUS Blog Followers has asked a great question for me to speak on today which is "how do you get the most out of a treadmill workout?" For those of you in the mid-west or other parts of the country that are SNOWING right now, you have to get your workout inside...if you go to a fitness facility or own a home treadmill, I will give you my TOP 5 ways to get the most out of the treadmill. Ready? Here you go!
Counting down...#5, Looking to work out your glutes (butt), hips and thighs?? Who isn't right?! Well, do yourself a favor...put your INCLINE on the treadmill up to 10 with an RPM (speed) of 3.2-3.5 after 15 minutes, hike it all the way up to 15. PUMP YOUR ARMS! If you hang on then you are defeating the purpose which is to feel a great burn in the areas I mentioned while burning the most calories that you can. Here's the GREAT NEWS...you only have to do this for 30 minutes and you will burn 300-400 calories!
#4, Interval Train. Start with a warm-up of walking briskly at 4.0-4.2 pumping your arms at a FLAT incline. After 10 minutes, change the RPM to 4.5-5.2 and jog for 5 minutes. Then move the RPM back to 4.0 moving your incline up to 4 and walk briskly at the incline pumping your arms (DO NOT HOLD ON) for another 10 minutes...back to 5.2-5.5 and run at the 4 incline for another 5 minutes. After the 5 minutes, incline to 6 with 4.5 RPM walking briskly pumping your arms for 5 minutes and lastly dig deep, keeping your incline at 6 move your RPM back up to 5.5-6.0 and sprint for 5 minutes up the hill...don't forget to breathe! Finally, move the incline back to FLAT with RPM at 4.0 pumping your arms for 5 more minutes and then down to 3.5 for 2 minutes for a COOL DOWN. You have now completed 45 minutes with a 2 minute cool down of Interval Training.
#3, Work out those calves, hamstrings and glutes! Keeping your treadmill FLAT, put your RPM at a 3.0-3.3 and walk backwards for 30 minutes. If necessary, HOLD ON TO THE SIDE RAILS. 30 minutes is all you need to do this particular workout because you WILL feel the burn...enjoy!
#2, SIDE SHUFFLES. Keep your treadmill at FLAT, set the RPM to 3.3-3.5 and carefully turn your body sideways on the treadmill. If necessary, using the hand that is closest to the front handles of the treadmill hold on lightly and start to side shuffle. Don't forget to BREATHE! After 20 minutes, carefully turn your body to face the opposite way so that your other hand is now lightly holding on to the front handles and shuffle for another 20 minutes. Finally, turning yourself to face the front of the treadmill walk pumping your arms for 5 minutes at 3.0-3.2 as a COOL DOWN. You have now completed 40 minutes with a 5 minute cool down. This particular exercise on the treadmill WILL get your heart rate up so prepare to BURN some serious calories and feel your heart rate go up.
#1, PUSHING YOUR BODY WEIGHT! This is by far the most challenging exercise of them all (in my opinion). Keeping your treadmill turned OFF, holding on to the front handles RUN as fast as you can for 5 minutes. This is a strength builder and high calorie burner! After 5 minutes, step off the treadmill and do 50 Jumping jacks...give yourself a 60 second rest and step back onto the treadmill and complete round 2 of 5 more minutes of running as hard as you can with the treadmill OFF...repeat the first round again with 50 Jumping jacks. Repeat all of this 2 more times with the total amount of time of running on the treadmill for a 20 minute workout and 200 Jumping jacks TOTAL. Great job!!
I hope you enjoyed my top 5 Treadmill exercises! Remember, some of these are quite challenging so be sure you are ready for the challenge and make sure you BREATHE when performing them. Mixing up your workouts will help you continue to work towards accomplishing YOUR Fitness Goal and should always be FUN! Spring is here friends and Summer is right around the corner...so be sure to stay active for both your MIND and BODY!
If you enjoyed today's blog and haven't done so yet, join TODAY as a follower. Feel free to post any comments or questions you may have about today's blog or any other topics you may want me to speak about in the future.
Make sure you do something to promote your health and fitness TODAY! Have a beautiful, fitness filled week! I'm off to Hot Yoga...NAMASTE....
As Always...Stay Fit and Happy!
Famisha :-)
Counting down...#5, Looking to work out your glutes (butt), hips and thighs?? Who isn't right?! Well, do yourself a favor...put your INCLINE on the treadmill up to 10 with an RPM (speed) of 3.2-3.5 after 15 minutes, hike it all the way up to 15. PUMP YOUR ARMS! If you hang on then you are defeating the purpose which is to feel a great burn in the areas I mentioned while burning the most calories that you can. Here's the GREAT NEWS...you only have to do this for 30 minutes and you will burn 300-400 calories!
#4, Interval Train. Start with a warm-up of walking briskly at 4.0-4.2 pumping your arms at a FLAT incline. After 10 minutes, change the RPM to 4.5-5.2 and jog for 5 minutes. Then move the RPM back to 4.0 moving your incline up to 4 and walk briskly at the incline pumping your arms (DO NOT HOLD ON) for another 10 minutes...back to 5.2-5.5 and run at the 4 incline for another 5 minutes. After the 5 minutes, incline to 6 with 4.5 RPM walking briskly pumping your arms for 5 minutes and lastly dig deep, keeping your incline at 6 move your RPM back up to 5.5-6.0 and sprint for 5 minutes up the hill...don't forget to breathe! Finally, move the incline back to FLAT with RPM at 4.0 pumping your arms for 5 more minutes and then down to 3.5 for 2 minutes for a COOL DOWN. You have now completed 45 minutes with a 2 minute cool down of Interval Training.
#3, Work out those calves, hamstrings and glutes! Keeping your treadmill FLAT, put your RPM at a 3.0-3.3 and walk backwards for 30 minutes. If necessary, HOLD ON TO THE SIDE RAILS. 30 minutes is all you need to do this particular workout because you WILL feel the burn...enjoy!
#2, SIDE SHUFFLES. Keep your treadmill at FLAT, set the RPM to 3.3-3.5 and carefully turn your body sideways on the treadmill. If necessary, using the hand that is closest to the front handles of the treadmill hold on lightly and start to side shuffle. Don't forget to BREATHE! After 20 minutes, carefully turn your body to face the opposite way so that your other hand is now lightly holding on to the front handles and shuffle for another 20 minutes. Finally, turning yourself to face the front of the treadmill walk pumping your arms for 5 minutes at 3.0-3.2 as a COOL DOWN. You have now completed 40 minutes with a 5 minute cool down. This particular exercise on the treadmill WILL get your heart rate up so prepare to BURN some serious calories and feel your heart rate go up.
#1, PUSHING YOUR BODY WEIGHT! This is by far the most challenging exercise of them all (in my opinion). Keeping your treadmill turned OFF, holding on to the front handles RUN as fast as you can for 5 minutes. This is a strength builder and high calorie burner! After 5 minutes, step off the treadmill and do 50 Jumping jacks...give yourself a 60 second rest and step back onto the treadmill and complete round 2 of 5 more minutes of running as hard as you can with the treadmill OFF...repeat the first round again with 50 Jumping jacks. Repeat all of this 2 more times with the total amount of time of running on the treadmill for a 20 minute workout and 200 Jumping jacks TOTAL. Great job!!
I hope you enjoyed my top 5 Treadmill exercises! Remember, some of these are quite challenging so be sure you are ready for the challenge and make sure you BREATHE when performing them. Mixing up your workouts will help you continue to work towards accomplishing YOUR Fitness Goal and should always be FUN! Spring is here friends and Summer is right around the corner...so be sure to stay active for both your MIND and BODY!
If you enjoyed today's blog and haven't done so yet, join TODAY as a follower. Feel free to post any comments or questions you may have about today's blog or any other topics you may want me to speak about in the future.
Make sure you do something to promote your health and fitness TODAY! Have a beautiful, fitness filled week! I'm off to Hot Yoga...NAMASTE....
As Always...Stay Fit and Happy!
Famisha :-)
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