Fitness Programs

21 Day Fix + Training Special Offer

Posted by on Feb 24, 2016

  Are you serious about your fitness and weight loss goals?  Ready to take on all the components of a healthy lifestyle?  Need to “fix” your nutrition to see better results?   We have special training and nutrition packages FOR NEW CLIENTS designed to help you lose weight and inches and reach your goals!  We are offering big savings with our 21 Day Fix + Training Packages.  These packages combine the 21 Day Fix nutrition plan and color-coded portion container system with group or personalized fitness training at our Roanoke Studio at a great price and value for you!  We even have an Online Only option for those who want to train at home or can’t make it to our studio.  Check out the Package Options below and complete the Challenge Group Application so we can contact you.     PACKAGE 1: 21 Day Fix + Group Training – $129 21 Day Fix nutrition plan with color-coded portion container system (Lose up to 10 lbs weight loss in 21 days) 21 Day Fix workouts – 7 workouts on DVD to complete at home on...

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Clean Eating

Chinese Tofu & Vegetable Stir Fry

Posted by on Feb 9, 2017

So I really wasn’t a huge fan of tofu.  But Anthony & Braden made this recipe as part of the Happy Healthy Cooks program at Braden’s school last week and our super-picky little eater LOVED it.  So we’ve adopted this one as a family favorite especially since Anthony and I are trying to do a mostly vegan/vegetarian meal plan right now and this fits right in.  Plus if you make a bunch of rice, big batch of tofu and just toss it together with steamed veggies and sauce – its quick and easy for lunches or dinners throughout the week!  That’s #winning in my book.  I think this method for cooking tofu made me a fan!     INGREDIENTS: 2 T. olive oil, divided 3 T. soy sauce, divided 14 oz extra firm or firm tofu 1 onion, sliced 2 cloves garlic, chopped or minced 1 T. grated or finely chopped ginger 2-4 cups snow peas cut it half (or your favorite veggies) 4 cups chopped bok choy, torn (or nappa cabbage) 1 cup frozen shelled edamame (or frozen mixed vegetables)...

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Training Tips

Posted by on Jan 26, 2017

I was so honored to get to visit my friends at Daytime Blue Ridge today for Workout Wednesday!  I created a fun, short, and intense Lower Body Blast workout to share.  Below is the workout and a video featuring all the moves! Lower Body Blast: This can be done in 30 minutes or less and using weights or just your body weight. Exercises are paired in super sets with 45 sec of work and 15 sec of rest and each round is repeated twice. Single sided exercises are meant to be done on the right side the first set and then the left side the second set. The bonus round is optional!  If you are new to working out, you can stick with just body weight for all these moves and add weight when you are ready.  Also you can increase the rest breaks or lengthen the exercise intervals to make it less or more intense as needed.  Check out the video for visuals of all the exercises!     Warm up – Light jogs, jacks, alternating lunges, side to side...

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Motivation

Why I Race – Meet Meredith!

Posted by on Sep 27, 2017

Featured Spartan: Meredith Hudson   Tell us about your Spartan story and what motivated you to do a Spartan race: I did my first race in April of 2017 in Charlotte. It was a way for my husband and John to spend some time together. I was terrified but knew I had him with me. It was such a wonderful feeling to finish it and I loved it, I was ready to do more. I am never going to be the one who does this for time, but I will do them just to have some time with some awesome people without a phone…. In your own words, how did Ferguson Fitness help you prepare for your Spartan race? I did my first race before I knew Ferguson Fitness. I did my second race after training for a few months with Ferguson. HOLY COW – they so prepared me for this race. I was able to finish some obstacles that 6 months before John had to help me on. I had some endurance, way more strength, both mentally and physically.  ...

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Recent Posts

Cara’s Transformation

Cara’s Transformation

Sep 12, 2017

I wanted to take some time to introduce myself to those who may not know me.  I want to share my story with you, so that if you’re contemplating making some positive health and fitness changes, maybe hearing my journey will inspire you to get started!  I also want to show you that I understand certain struggles and barriers that may be holding you back.  The path of making your life better through fitness is absolutely doable for everyone.  It doesn’t matter where you are right now: I can help you! My interest in exercise started in high school, when I fell in love with cross country running.  I wasn’t consistent with it after graduation though.  I’d be active for a few years then lose interest.  Inevitably I’d gain a significant amount of weight.  I’d start exercising again to lose the weight but I wouldn’t change anything about my lifestyle, so the weight loss was short lived.  This happened to me twice:  I gained 60+ pounds each time! Once my daughter was born in 2014, we purchased an elliptical and a TreadClimber, and I started doing cardio at home.  My only focus was losing weight- NOT changing my lifestyle!  I don’t remember the exact thing that triggered it, but one day it just clicked to me that if I wanted to set my daughter up for success later, I needed to set the example now.  I needed to show her that we exercise for health, we eat to live, and that being active is just a part of life.  I immediately reached out to Anthony and Johanna at Ferguson Fitness and the journey began.  I went from trudging through the same old cardio routine (and seeing little results) to varying my workouts, learning the proper way to work out, and gradually becoming stronger.  Once I embraced proper nutrition on top of the personal training, the results came quickly! In less than a year, my body fat percentage decreased from around 30% to around 16%.  I have more confidence and more energy.  I have a better sense of emotional and mental well-being and can release stress through exercise (instead of dessert).  I’ve fallen in love...

Why I Race – Meet Beth!

Why I Race – Meet Beth!

May 6, 2017

Featured Spartan: Beth Gogel       Tell us about your Spartan story and what motivated you to do a Spartan race: I probably said about a thousand times, tomorrow I’ll quit smoking, start eating better and working out. A thousands days came and went and I was stuck in the same place. I may of tried a few workouts here and there, ate better some weeks but never really committed to it. I was so stuck in my unhealthy lifestyle and really lacked the motivation, confidence and strength to make any real changes. Most people assumed I was in good shape because I was thin. Little did most people know, I could barely run a 1/2 mile. Suffered from chronic neck, shoulder and back pain which left me sometimes unable to physically get out of bed without help. Then one day in December, I woke up and said, I’m gonna do a Spartan. This day wasn’t like the 1000 days before it, something changed in me and I was ready to start the hardest challenge of my life, changing my entire lifestyle. In your own words, how did Ferguson Fitness help you prepare for your Spartan race? There is no doubt in my mind, I would of not accomplished my first Spartan without Ferguson Fitness. Its very simple, this isn’t just a business or gym to the Ferguson’s. They care about every single person who walks through that door. When you sign up at Ferguson Fitness you aren’t just joining a gym. Your are getting unbelievable 100% support, motivation, nutritional advice, accountability groups in addition to tailored and challenging workouts. Anthony and Johanna are there every step of the way to help in any way they can.   Describe what you did to prepare for your Spartan race: January 9th was my very first workout. I committed to going to SGX classes at least twice a week and even changed my work schedule to get there! In addition, I started eating better and incorporating Shakeology ( thanks for the advice Johanna!) into my diet. Now that Charlotte is finished, I plan on attending more classes including the endurance classes and tightening up my diet!...

Why I Race – Meet Sarah!

Why I Race – Meet Sarah!

Apr 18, 2017

Featured Spartan: Sarah Henshaw       Tell us about your Spartan story and what motivated you to do a Spartan race: I was one of those sideline spouse supporters for Spartan races! My husband has been doing Spartan races for over three years. I saw the joy and the excitement in him so I signed up for a trifecta! It was my new years resolution to get into shape and try something new! Something to challenge myself with. In your own words, how did Ferguson Fitness help you prepare for your Spartan race? My first workout with Ferguson Fitness, I didn’t understand the concept of doing a burpee. I was watching the group do a burpee and I was thinking you want me to throw my body on the ground, do a push up then jump up?! My first burpee I had to walk my legs out into the plank position! Now I do burpees with easy! It’s just part of our workout and during the race 30 feels like nothing! If you think you can train for a Spartan race on you own, you need to try a workout with the Fergusons first. They created workouts to get you ready for the race.  Where can you workout that offers money bars, a practice atlas stone, practice spear throwing, a 6ft wall you can practice climbing over? Ferguson Fitness hasa  set up that each workout will help you with all the obstacles that a Spartan race can throw at you!   Describe what you did to prepare for your Spartan race: I went to Ferguson Fitness 3-4 times a week. On my days that I work I would do a at home workout video. At least once a week I went for a trail run or hike. I also went to clean eating for my diet.   Talk about your experience in training with our Spartan Team and how that benefited your race preparation. The Spartan team at Ferguson Fitness is more like a family. We work on core moves to help us be prepared for the race. Not in just workouts but also nutrition tips to make sure you are healthy and strong...

Why I Race – Meet Jennifer!

Why I Race – Meet Jennifer!

Apr 18, 2017

Featured Spartan: Jennifer Hall     Tell us about your Spartan story and what motivated you to do a Spartan race: My Spartan Story is all about family……My husband and two sons and my new Ferguson Fitness Family. My three guys were already working out religiously. In the Fall, two of them finished their first Spartan Sprint in SC. Their motivation to complete more and push themselves inspired me to start my own journey. It’s a path I will not go down alone because I am surrounded by family. Also, being the mom of boys, I feel a need to go above and beyond to show them I am strong and can follow through with attaining goals I set. My decision to take on a Spartan Race couldn’t have come at a better time either. It was the healthy release I needed from the daily routine bogging my spirits down………it is quite liberating to take the daily stresses out on flipping tires and punching bags. In your own words, how did Ferguson Fitness help you prepare for your Spartan race? Ferguson Fitness is a haven for inspiration and motivation. January 1st, I committed to complete a Spartan Race and honestly thought I was not going to be able to follow through on my goal. I thought this because I am the oldest woman in the classes; I have pounds to shed; I’m not a runner; I could not do a single pull-up and honestly, could not see myself purposely sliding into a mud pit or two or three. Anthony Ferguson, my family and the Ferguson Fitness Team all believed in me, even when I didn’t. Encouraging through every exercise, I was told I was doing a great job even when it was only a 32 second plank hold or 5 ring pull-ups. It was more than I was doing before I got there……they were right! I was doing great and I was getting stronger and better. They were all pushing me to do my very best!   Describe what you did to prepare for your Spartan race: Going to the SGX training classes definitely prepared me for the race. Pushing myself during every exercise and...

Spartan Training – Why I race – Meet Jarett!

Spartan Training – Why I race – Meet Jarett!

Apr 14, 2017

Featured Spartan: Jarett Henshaw     Tell us about your Spartan story and what motivated you to do a Spartan race: I’m on my fourth year doing Spartan races, but my training at Ferguson Fitness has taken me to the next level of competition. My goals have changed from completing races, to racing competitively for time and position on the race course.   In your own words, how did Ferguson Fitness help you prepare for your Spartan race? I’ve seen huge gains in upper body movements. I can crush every upper body obstacle now. I’ve went from 7 to 20 pull ups now and my grip strength is lock tight. Also my over all core strength is incredibly strong and my conditioning/cardio is through the roof!   Describe what you did to prepare for your Spartan race: SGX class got me to the next level. The high intensity obstacle focused workouts has pushed me beyond what I thought I could achieve physically. Talk about your experience in training with our Spartan Team and how that benefited your race preparation. I didn’t start out planning to help lead the team, but as we progressed I really enjoyed helping coach others in ways to improve their own fitness. I’ve been so motivated by seeing the team’s progress and it motivates me to get stronger every day. What changes have you experienced in preparing for your Spartan race? In Charlotte I had my best race ever completing every obstacle and in my fastest time ever. 1hr 5min 46secs! I got 2nd in my age group which I never even thought was possible. I have Ferguson Fitness to thank for this monumental achievement! Describe your Spartan race day experience: Fast, fun, muddy, and ready for the next one.   What would you tell someone who is thinking about training for a Spartan race? Anyone can do a Spartan Race. It’s for all fitness levels and we can help get you ready!   Interested in training for a Spartan race with Ferguson Fitness?  We are the only regional official Spartan Race Training Center offering SGX workouts along with a variety of other group workouts and personal or at home...

Chinese Tofu & Vegetable Stir Fry

Chinese Tofu & Vegetable Stir Fry

Feb 9, 2017

So I really wasn’t a huge fan of tofu.  But Anthony & Braden made this recipe as part of the Happy Healthy Cooks program at Braden’s school last week and our super-picky little eater LOVED it.  So we’ve adopted this one as a family favorite especially since Anthony and I are trying to do a mostly vegan/vegetarian meal plan right now and this fits right in.  Plus if you make a bunch of rice, big batch of tofu and just toss it together with steamed veggies and sauce – its quick and easy for lunches or dinners throughout the week!  That’s #winning in my book.  I think this method for cooking tofu made me a fan!     INGREDIENTS: 2 T. olive oil, divided 3 T. soy sauce, divided 14 oz extra firm or firm tofu 1 onion, sliced 2 cloves garlic, chopped or minced 1 T. grated or finely chopped ginger 2-4 cups snow peas cut it half (or your favorite veggies) 4 cups chopped bok choy, torn (or nappa cabbage) 1 cup frozen shelled edamame (or frozen mixed vegetables) 2 cups mung bean sprouts Cooked brown rice   DIRECTIONS: 1. Drain tofu and slice into 1/2 inch rectangular slices. 2. Place slices on one side of a dish towel; fold over and press dry. 3. While tofu dries, chop vegetables. 4. Stack slices of tofu and cut into small cubes (1/2 -3/4 inch thick) 5. Brown tofu in 3 batches in the wok with 1 T. oil – over high heat until lightly browned (about 5-6 minutes). 6. Add some soy sauce to the tofu; set aside. 7. Heat remaining oil; add onions.  Cook for 3-4 minutes. 8. Add garlic and ginger and sauce one minute. 9. Add 2 T. soy sauce and all remaining vegetables and cook over medium high heat, until vegetables are tender-crisp. 10. Stir in cooked tofu and serve over brown rice.   Want more help with nutrition or fitness?  Complete this form and we can connect with you!   Fill out my online...

Fixate Healthy Homemade Tomato Sauce

Fixate Healthy Homemade Tomato Sauce

Feb 9, 2017

I used to buy spaghetti sauce in a jar.  Never even thought about making my own.  Then I tried this recipe from the Fixate cookbook and now we use it all the time.  First, my kids and husband like it and they are SUPER picky eaters.  Second, it makes a ton and can be used in a lot of recipes.  You can use it to make chili, chicken or eggplant parmesan, or homemade pizza.  And last, it meets my criteria of being fairly easy to make which is a must with my lack of culinary skills. If you want this and a ton of other healthy and TASTY recipes that are clean and 21 Day Fix approved, click HERE to order the Fixate cookbook.  If you’d like more help with your nutrition and/or fitness program, complete the form at the bottom of the page so we can connect!   Serves 12 – ½ cup servings. Prep Time: 40 min Cooking Time: 1 hr 15 min minimum   INGREDIENTS: 2 Tbsp. Olive Oil 1 Medium onion, chopped 4 cloves garlic, finely chopped 1 (6 oz) can tomato paste, no salt added ¼ cup red wine 2 cans whole peeled tomatoes (like San Marzano or Cento) crushed or pureed in blender or food processor 2 Tbsp. agave nectar 1 tsp. Sea salt (or Himalayan salt) ¼ tsp. Ground black pepper 1 (3 oz) Parmesan cheese rind 3 Tbsp. finely chopped fresh basil   DIRECTIONS Heat oil in large saucepan over medium-high heat. Add onion; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent. Add garlic and tomato paste; cook, stirring constantly, for 2-3 minutes.  Do not let the tomato paste burn. Add wine;  cook, stirring constantly, for 2-3 minutes. Add tomatoes, agave, salt, and pepper.  Bring to a boil, stirring frequently.  Reduce heat to low; gently boil, stirring occasionally, for 3 minutes. Add cheese rind; cook, stirring occasionally for 1 hour. Add basil; mix well.   Johanna’s Notes: I usually substitute red wine vinaigrette for the red wine since that’s what I have on hand. I don’t always have a cheese rind but found its not crucial. This makes a lot of...

Spartan Training – Why I Race – Meet Ashley!

Spartan Training – Why I Race – Meet Ashley!

Oct 27, 2016

FEATURED SPARTAN: ASHLEY DREWRY     Tell us about your Spartan story and what motivated you to do a Spartan race: My journey started 3 years ago and has been a gradual progression. Initially, my goal was to run a simple 5k. I was definitely not a runner growing up. I was a dancer. I remember barely passing the one mile physical fitness test in high school. In 2013, I trained and completed my first of many 5k’s. In 2014, I trained and ran my first half marathon. After I completed the half marathon I decided I wanted to try something more challenging, like a Tough Mudder. I didn’t even think Spartan was in the realm of possibilities for me at that time.   In your own words, how did Ferguson Fitness help you prepare for your Spartan race? There is a reason these races are so popular. They are extremely challenging, both physically and mentally. I would have never agreed to do a Spartan race without a support group in place. Ferguson Fitness was the support group I needed. Strength comes in numbers. The Ferguson’s formed a group of highly motivated and determined individuals who share the same goal as you, running a Spartan race. They provided numerous workouts tailored specifically for obstacle course racing. They have many experienced racers on the team that can give you all the information you need to feel prepared on race day.   Describe what you did to prepare for your Spartan race: In general, I try to focus on all areas of fitness. I strength train regularly. I perform high intensity interval training (whether it’s a class at the gym or an Insanity workout at home) 3 days a week. When I am preparing for a race, I will mix in short and long runs depending on the duration of the race. I take every opportunity I can to go outside and hike or play on the monkey bars at a playground. When I am in Roanoke, I love joining the Ferguson Fitness team for their Spartan workouts.   What changes have you experienced in preparing for your Spartan race? I’ve realized that I am so...