STOP! How is your posture right now?!

Good afternoon friends!  Hopefully, you have all enjoyed a PRODUCTIVE morning and are getting ready for a strong, successful afternoon.  I had a great CARDIO session along with a nice 500 calorie burn this morning and am feeling GREAT!!  I'm going to blog briefly about GOOD POSTURE.  How are you sitting right now???  Are you slumped over your computer screen?  Shoulders rolled forward...stomach poofed out?  If the answer is YES, don't feel bad.  Unfortunately, bad posture is the norm.

Here's what I want you to stop and do: 

#1...Roll your shoulders back
#2...Sit up straight
#3...Engage your abs (ie: bring your belly button back towards your spine as though a string is attached).  Don't hold your breath!
#4...Slowly bring your right ear to touch as close to your right shoulder as you can WITHOUT bringing your shoulder up to meet your ear and slowly bring back to center and repeat on your left side
#5...SMILE!  Everything in life is better when you SMILE...

Today, I just wanted to help encourage all of you FABULOUS blog followers out there to remember the small stuff in life.  One of them being your posture.  When you sit tall...stand tall...you instantly look more confident and sometimes even feel more confident.  Focusing on your posture can also help you have a stronger CORE.  Remember, your core is both your abdominals AND your back.  If you can make little changes starting with your posture, you are definitely on the right track to a stronger, healthier YOU.

That's all for today my friends!  Do yourself a favor and set a little alarm reminder that chimes or vibrates every 30 minutes to remind yourself to correct your posture and you will be glad you did.  :-)

Looking for a new, challenging workout in a group environment?  If you live in the East Valley, I would like to invite you to attend my RESULTS based Bootcamp "Weekend Warrior Bootcamp."  It's at 6AM this Saturday at Cosmo Park (2502 E. Ray Road) and the cost is only $10 CASH.  Join ME and other Fitness Enthusiasts and you'll be glad you did!

Thanks as always for taking the time to read my blog!  I'm off to volunteer in my son's classroom...YOU my friends take the time today to do something to promote your health and fitness, starting with your POSTURE and remember to SMILE.

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

HAPPY, HEALTHY DAY!!!

Hi friends!  There will not be a blog today, however I want to wish you all a very Happy, Healthy day and I will be back to blog for you NEXT Thursday.  Thanks for your continued support and be sure to MOVE today!!

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

START TODAY!

Good morning friends!  I hope you're all off to a fabulous start to what can be a beautiful day.  Today I want to say "TODAY is the first day of the rest of your life that you decide to START working on your fitness goal!"  Look it's so much easier to make excuses as to why you can't workout today or eat better today.  Here's a few I hear ALL THE TIME...I haven't had a chance to go to the grocery store, I had a bunch of meetings and before I knew it the time had flown and it was time for me to go home for the day, my kid(s) has practice after school that I have to take him to, I am soooo tired, I can just do it later.  Do any of these sound familiar???  I'm sure they do!

If it were EASY, everyone would be FIT.  No one would be overweight.  Fast food restaurants would be out of business.  "Easy fix" shakes and diet pills wouldn't exist.  Personal Trainers wouldn't have a career.  Obesity rate amongst adults...and now CHILDREN wouldn't be so high.  Decide TODAY to take the other route.  The "MY HEALTH IS IMPORTANT TO ME" route.  I will take the extra time to MAKE MY LUNCH route.  I will go to the produce section in the grocery store and actually buy the fresh fruits and vegetables my Trainer talks to me about consuming on a daily basis.

It is up to YOU.  No one else.  If you are a parent, WHAT are you feeding your kid(s)?  Are they eating OUT almost every night?  Are you running them thru a drive-thru on the way to practice?  Are they snacking on fruit?  Or do they refuse to eat vegetables because it's not the NORM in your house?  Remember, as a PARENT...you make the decision on what your kid(s) are going to eat.  You BUY the food.

So START TODAY!  Today is the day that you decide to drink 64 ounces of water.  Today is the day that you decide to consume 5-6 servings of fruits and veggies.  Today is the day that you decide to STOP making excuses and MAKE THE TIME to do something for your health and fitness.  YOU.DESERVE. IT!  You deserve to be happy AND healthy!  You deserve to FEEL GOOD about the way you look!  You deserve the right to be able to run and play with your kids!  YOU ARE WORTH IT!

Okay...it's time for me to get ready to head out to my Hot Yoga practice.  One thing I will tell you, is working out is NOT an option for ME.  It's something that I have to do...not because I'm a Master Personal Trainer and it's in my "job description."  But because the immediate mental satisfaction I feel after I've done something POSITIVE for my mind and body is WORTH getting up 4 mornings a week at 3:45 AM to get in a hard work out before my 13-14 client work day.  Or getting into my car and driving to my hot yoga studio when I could just workout in my home fitness studio on my day off.  My health is important to ME.

On that note...I'm off to hot yoga...  Thanks as always for taking the time to ready my blog and be sure to start working on your fitness goal TODAY.  Namaste...

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

Do you have a FITNESS RELATED question????

Happy, healthy morning to you friends!  Today, I want to open up the floor for questions you may have regarding your fitness program...  Do you want to know if you should have an only cardio day sometimes?  Split day?  Benefits of 24 hour rest recovery for your muscles?  How to drop those last stubborn 5 lbs?  Or how to juggle being a parent, full-time career person, dedicated spouse AND still get in YOUR workout for the day?  Send them to me!

If you don't have any questions for me today, then I will leave you with this...a WORKOUT is called a WORKOUT for a reason.  If it were meant to be EASY, it would be called a CHILL OUT.  You need to know that it's okay to feel a bit uncomfortable if you're challenging your self to be a part of a workout that you've never done before.  It's okay if your body is sore the next day.  It's okay if your hair isn't perfect, your make up is running down your face (you shouldn't have a full face of make up on anyway if you're truly WORKING OUT ;-) or if you find it challenging to hold a PLANK for 10 seconds without shaking.  Do you know why?  Because a workout is meant to CHALLENGE YOU.  A workout is meant to make you feel a sense of ACCOMPLISHMENT once you have finished it.  A workout is meant to BURN CALORIES.  A workout is meant to make you push yourself (SAFELY) to accomplish something that maybe you wouldn't have followed thru with before if the burn got to be too much...because BURNING IS EARNING!  It will get easier...you will get RESULTS...and most importantly you will feel instantly better MENTALLY once you have completed your FIRST of many more to come workouts.

If you're ready to challenge yourself with a HIGH ENERGY, HIGH CALORIE BURNING workout this Saturday, join ME at my RESULTS BASED Boot camp if you live in the East Valley.  It's at Cosmo Park in Gilbert and the cost is ONLY $10 CASH.  You WILL burn 800+ calories AND you will feel a huge sense of self accomplishment when the hour is over.  I'd love to see YOU!

So get it done TODAY.  Make today the day you decide to CHALLENGE yourself and prove to yourself that you ARE better than your EXCUSES.  You DO have the TIME to carve out for YOU and your HEALTH.  YOU.ARE.WORTH.IT!!

Shoot me any questions you may have or topics you would like me to blog about in the future.  It's time for me to KNOCK OUT a 500+ Calorie burn Boxing Session...so as always thanks for reading my blog and check out today's photo...IT'S TRUE! ;-)

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

HAPPY LABOR DAY WEEKEND FRIENDS!

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

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

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

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

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

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

MAKE TODAY A GREAT DAY!

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

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

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

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

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

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

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

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

YOU WANT RESULTS...LIKE YESTERDAY!

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

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

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

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

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

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

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