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Training Tips | Ferguson Fitness

Lower Body Blast

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 lunges, knee hugs and ankle grabs – 2-3 min. ROUND 1: Squats with a Hold the last 15 sec Single Leg Dead Lift ROUND 2: Split Squat (Stationary Lunge) with 15 sec hold Calf Raise Slow and Fast ROUND 3: Side Lunge with tap Bowlers Lunge with 15 sec hold/pulse *Note – work the same leg for both moves back to back. If stepping out with right leg in side lunge, keep right leg in front for bowlers ROUND 4: *Use a bench or chair Single Leg Glute Lift Runners Lunge with a triple pulse and tap ROUND 5: Climbing Beast All 4s Single Leg Bend & Extend BONUS ROUND: Sumo Squat/Squat Jump Inchworm Plank Lift Combo STRETCH!...

Snow Day Workouts – Be a Warrior!

Snow Day Workouts – Be a Warrior!

Feb 15, 2016

Just because the weather is bad and gyms are closed doesn’t mean you have to miss your workout!  We love that Beachbody On Demand has literally TONS of workouts you can stream right to your phone, laptop, tablet. or other streaming device and stay on track to reach your goals.  You can try it for 30 days for FREE before your first quarterly payment will be billed.  And THEN its only $39 every 3 months – that’s less than $14 a month – a STEAL  of a deal if you ask me!  Here is just a few of the workouts and programs you can access on demand that DON’T require any equipment.  (Literally no excuses now!) Insanity Sneak Peak – Insanity Max 30 Sneak Peak – Piyo Sneak Peak – Cize Turbofire TurboJam Brazil Butt Lift Tai Cheng **And one of our favorites from P90X3 = THE WARRIOR   We love The Warrior workout from Tony Horton’s P90X3.  He literally created this one as he was traveling to all the US Military bases around the world to give our soldiers a great workout they can do anywhere without equipment. It consists of 4 blocks.  Each block contains a 1 minute push up exercise, a 1 minute cardio exercise, a 1 minute core exercise, and a 1 minute lower body exercise. Plus its only 30 minutes but it feels like 60!   The exercises are listed here  but you definitely want to try it On Demand to get the exercise form, timing and great motivation from Tony himself!   P90x3 The Warrior: Warm up – Jumping jacks, run in place, light stretches – 4 minutes Block 1 Plank – Sphinx – Pushups – 1 minute (Alternate between high plank, low plank and pushups) Speed Skater – 1 minute Down Dog Crunches – 1 minute Side Lunge Jump Shot – 1 minute   Break   Block 2 Elevator Push ups – 1 minute (Hold at top floor, middle floor and bottom floor) Double Uppercut, Sprawls – 30 sec each side,  1 minute total (Burpees in disguise!) Roller Boat – 1 minute (Alternate between holding boat pose and rolling like a ball) One Leg Jump Squats –...

My review of the Beachbody performance line

My review of the Beachbody performance line

Jan 23, 2016

Our mission of helping others change their lives through fitness is one we love and take very seriously. Living the fitness lifestyle and leading by example is the only way to truly make sure that we are providing the absolute best information and support. You know the saying “never trust a skinny chef…well why would you ever trust a out of shape trainer? Over the years Johanna and I have consistently researched and then put numerous nutrition and training programs to the test before recommending them to clients. So this year while attending the Beachbody Summit in Nashville we finally got a chance to try the new performance line that we had been eagerly awaiting! We decided to try the entire stack for a month and see how it helped our performance and recovery. Now it has been over 6 months and we are still using the stack and very satisfied. As always I must stress to you that its vital to have your nutrition on target and check with your Doctor first before adding supplements to your program. Supplements are just that..a supplement to a healthy nutrition and workout program. The performance line is designed to work together as a stack but we an help you decide if even one of the performance line could make a big impact on your results. Let me breakdown each supplement and explain how and when I am using them ENERGIZE is formulated with key ingredients to help:*Boost energy and endurance • Improve exercise performance • Sharpen focus and reaction time • Increase muscle power output • Delay exercise-induced muscle fatigue. The key ingredients are  Beta-alanine, Low-dose caffeine (from green tea) and Quercetin. I love Energize and use two scoops before each workout. I start drinking it about ten minutes before and power through sessions feeling focused and well energized. What I like most is I have never felt the jittery, cold sweat feel I had experienced with other pre-workout products.   RECOVER • Speed muscle recovery • Combat exercise-induced muscle soreness • Reduce muscle breakdown • Promote lean-muscle growth • Improve adaptation to exercise • Improve muscle strength recovery • Support muscle glycogen recovery. Key ingredients: Pomegranate extract * 20 grams...

Anthony’s American Ninja Warrior training update!

Anthony’s American Ninja Warrior training update!

Nov 17, 2015

                      Its amazing to me that I really only found out about American Ninja Warrior about two years ago…seriously we were made for each other and I was clueless for the first five seasons. I think I had become so sick of anything that I assumed was a reality  tv show that I had tuned out. I have a a amazing wife that I love like crazy and drive crazy too but my soulmate for tv shows and competition has to be American Ninja Warrior. I even love that it started in Japan, being stationed in Okinawa Japan for a year while in the Marine Corps was one of the best years of my life. Who knew this North Carolina native who grew up in a very rural part Virginia would get to experience Japanese culture and love it! Back in August I turned in my application to compete in Season 8 of American Ninja Warrior and made a commitment to myself and family to train and compete! Here is a quick update on how I am preparing and I have to tell you I have a long way to go! Nutrition (always the most important and arguably the hardest!) My approach goes back to May of this year when I got curious about how I could feel my best and researched the different styles of  how I could eat more of a plant based diet. I realized that my diet had a real lack of fruits and vegetables and I felt like I was consuming too much protein. Becoming a vegetarian or a vegan felt too extreme so instead I cut down my servings of meats down to 10-12 ozs of primarily fish and turkey. I got the rest of my protein from eggs, Shakeology, and our new Recover shake. Its been interesting finding out how to combine different vegetables,grains and legumes to boost protein in meals. The results so far have been good, I was able to get my bodyfat down and be competitive during the Beachbody Classic in July and feel more energy and less issues with indigestion!  It also saves...

Fitbit now available through Ferguson Fitness!

Fitbit now available through Ferguson Fitness!

Mar 7, 2015

Anthony is breathing down my neck as I’m typing this because he is SO excited for this announcement.  We are now affiliates with Fitbit and plan to give our clients the option of adding these amazing tools to our services to help them build healthy lifestyles and see better results from their training.  What’s an affiliate?  That just means if you order your Fitbit through our link or ads on our website, we will get a small commission (yipee). But that’s really small compared to the value we feel it will add to helping our clients track their daily activity, nutrition, and now heart rate monitoring with the new Charge HR – our preferred model.  This one tracks continuous heart rate, all day activity and sleep (I’m in trouble lol!)  By adding heart rate monitoring, you can track your intensity in your workouts a little more “scientifically” because we can help you determine target heart rate ranges to keep your heart rate in to maximize your fitness gains and fat loss results. This Spring, we are planning to re-launch Star City Boot Camp with the option to add Fitbit and metabolic training at our Ferguson Fitness Studio which will be not only fun but effective!  But I can see this being a great tool for our online challenges and clients as well.  When you are working out at home, you don’t have that extra “push” of competition like a group class or trainer being there with you and admittedly, it might be easy to slack off or take more “breaks”.  But if you add heart rate monitoring, now you can make sure your heart rate is in the right training zone and make sure you are training safely. But you don’t have to wait if you want to get a Fitbit, just click this link and grab the one that works for your needs.  Have questions about the right model for you or how to add this to your training?  Just fill out the contact form below and we will get back to you! And don’t forget to “SHARE the love” with your friends who might be interested as well.  Stay tuned for more...

Snow Day Workouts

Snow Day Workouts

Feb 16, 2015

    We are finally getting a real snow storm here in Virginia instead of bitter cold and freezing rain.  Its exciting and fun but winter weather can definitely hender your progress if you don’t have access to your regular gym because its closed or the roads are not safe.  Or maybe your schedule is altered due to your kids being out of school.  That’s why we are so excited that we have so many great at home workouts in our library so we can stay on track and consistent.  Anthony and I are currently working through the brand new 21 Day Fix Extreme and its CHALLENGING but fun and easy to do at home with a set or two of dumbbells.  Workouts are only 30 minutes per day – tons of intensity and challenge but in a very efficient sequence to save time and get the maximum amount of work done in a minimum amount of time.  We thought we would share some sample workouts here for everyone stuck at home in the snow so you too can stay on track! The first sample workout comes from Autumn Calabrese – creator of the 21 Day Fix and 21 Day Fix Extreme programs.  This one is based on using your High Intensity Interval Training or HIIT and using your own body weight so this is perfect to do at home.  Build muscle and torch calories with this intense calisthenics workout!     Next, we chose a Leg workout and bonus 5 minute Core Shredding workout from Autumn to give you lots of workout options. 21 Day Fix is a new fitness program that includes simple nutrition with color coded portion control containers making it super easy to plan and pack meals and make sure your nutrition is where it should be.  The program also features simple 30 minute workouts that have modifications for every fitness level beginner to advanced.  Its meant to be a great place to start your new healthy lifestyle and get a jumpstart on your results.  Autumn also just released 21 Day Fix EXTREME.  This is the program Anthony and I are doing together right now.  Its designed for 21 Day Fix graduates or those with...