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Uncategorized | Ferguson Fitness

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...

Three of our Favorite Healthy Snow Day Recipes

Three of our Favorite Healthy Snow Day Recipes

Feb 17, 2015

We are all settled in today watching it snow – our first significant snow fall in 2015 here in Roanoke, VA.  There is always a rush at the grocery store when the forecast calls for snow and its easy for most of us to veg out, watch movies and do some mindless eating.  Unfortunately, this can definitely sabatouge your efforts at fitness and losing weight especially since you are less active, burning fewer calories and taking in more food than you normally would.  Don’t worry though – we decided to share our favorite healthy snow day recipes to help you stay on track! Baked Vanilla Oatmeal with Nutmeg Mix a few ingredients in seconds then put them in the oven. When you’re ready for work, your breakfast is ready to eat. And it’s delicious. Add a chopped apple for even more flavor, and delicious bites of fruit (this will change the nutritional profile). Total Time: 50 min. Prep Time: 10 min. Cooking Time: 40 min. Yield: Makes 8 servings, about ⅔ cup each  21 Day Fix Containers: 2 yellow Ingredients: Nonstick cooking spray 3 cups old-fashioned rolled oats 1½ tsp. baking powder 1 tsp. ground nutmeg ¼ tsp. sea salt (or Himalayan salt) 3 cups unsweetened almond milk 1 tsp. vanilla extract 2 large eggs ¼ cup unsweetened applesauce 2 Tbsp. raw honey Preparation: 1. Preheat oven to 400° F. 2. Lightly coat a 2-quart baking dish with spray. 3. Combine oats, baking powder, nutmeg, and salt in a medium bowl; mix well. Set aside. 4. Combine almond milk, extract, eggs, applesauce, and honey in a large bowl; whisk to blend. 5. Add oat mixture to milk mixture; mix well. 6. Pour mixture into prepared baking dish. 7. Bake for 35 to 40 minutes, or until top has browned.   Turkey Chili Makes 6 servings, 1 cup each. 21 Day Fix Container System: 1 red, 1/2 green, 1/2 yellow Ingredients: 1 tsp olive oil 1 1/2 lbs. 93% lean ground turkey 1 medium onion, chopped 1 medium green bell pepper, chopped 3 cloves garlic, finely chopped 1 1/2 tsp ground cumin 1 Tbsp chili powder 1/2 tsp sea salt or Himalayan salt 1/4 tsp...

Sick of counting calories?

Sick of counting calories?

Dec 20, 2014

  Tracking numbers and results is typically a key component of being successful in accomplishing your goals.  If you want to save more money, you have to set a budget and track every dollar you spend to be successful.  And for many of us, using some sort of food journal or tracking system is an important part of accountability to our weight loss and fitness goals.  Weight watchers has points, many people track calorie intake on apps or online with My Fitness Pal, Choose Your Plate, Livestrong, and tons more!  And then there’s the gadgets – fitbit, fuel band, jawbone, heart rate monitors and some pedometers.  At points in time, both the wellness center and Gold’s gym I worked for utilized the bodybugg arm band systems which tracked activity daily and required you to complete an online food journal and target a calorie deficit to lose weight.  I’ve also had training clients simply keep a written log of their food intake and just the act of writing things down helped clean up their nutrition and lose weight.  All of the above can be successful in helping people lose weight and stay on track.  But personally, I am a pretty busy person and could only make time to track calories and food intake in journals or online for so long before I “fell” off the wagon. What if there were something simpler?  The system I have found to be the simplest, easiest, and most successful over the long run has been the Portion Control system.  I first used it with the 21 Day Fix program which Beachbody launched in February this year.  I started my 21 day program in April and lost 9 pounds!  And I have always been active and worked out regularly for the most part since I was in my early twenties.  So I wasn’t technically overweight but I have been frustrated at times with working out hard and often and not feeling like my physique really matched my efforts.  So to lose 9 pounds in 21 days was pretty incredible and eye opening for me.  And I found using the containers to plan out my meals and my days was easy...

Holiday Deals from Beachbody & Our Top Picks for Fitness Christmas Gifts!

Holiday Deals from Beachbody & Our Top Picks for Fitness Christmas Gifts!

Nov 26, 2014

Just a few hours ago, Beachbody launched its annual Holiday Sale with some crazy good deals on awesome fitness programs and some great at home fitness equipment.  This graphic gives you the run down of all the sales and promotions but you need to order quickly because some things are already sold out!  If you click on the graphic, it should take you right to the holiday deals on our Ferguson Fitness Beachbody order site!     Our Favorite Fitness Gifts Beachbody has some amazing fitness programs and products that we love.  Here are a few of our favorites with links to order for yourself or someone on your  Christmas list!   Piyo   Piyo is a high intensity, low impact workout that is inspired by yoga and Pilates but much more athletic and fast-paced.  Its been my main workout since July now and I feel incredibly strong and flexible.  Its great for anyone who maybe doesn’t like to do traditional yoga or stretching routines.  Also great for those who don’t get enough flexbility training like runners, cyclists and weight lifters.  Or if you like intensity but don’t like high impact on your joints, Piyo is perfect!  And bonus – through Sunday, November 30th – there are great deals on two Piyo Challenge pack bundles with Shakeology and 3 Day Refresh!  Click the picture above for details!   21 Day Fix   If you’ve ever struggled with nutrition or feel like you are working out and eating healthy but can’t seem to lose weight, you need to try the 21 Day Fix.  This program is focused on developing healthy habits that will last much longer than 21 days and with a patented portion control container system and simple to follow nutrition plan, you will see great results quickly.  You will also get 30 minute daily workouts to do at home so it fits into any schedule.  Click on the picture to check it out!     Energy & Endurance – Preworkout I was never a big fan or user of supplements.  But at some point when I was doing Focus T25, I tried some of Anthony’s E&E which is Beachbody’s pre-workout drink mix.  I...

Healthy Buffalo Chicken Pizza

Healthy Buffalo Chicken Pizza

Oct 12, 2014

  Ok, we confess – we LOVE pizza!  We still do a pizza night at least once a week.  We just try to stay on track using portion control and planning it into our meal plan for the day but name brand/store bought pizza has a ton of salt and artificial ingredients.  So we decided to get back to our homemade pizzas to save some calories (and money) and use healthier ingredients.   Anthony’s recipe for tonight was for Buffalo Chicken pizza.  He used our slow cooker to cook the chicken breast in Frank’s Red Hot Buffalo Sauce.  Then he used a Naan whole wheat pizza crust and spread buffalo sauce over the crust.  He topped that with shredded mozzarella, the grilled chicken, and then drizzled more of the buffalo sauce on top.   We baked that at 450° for about 15 minutes.  It was amazing!  Here’s his recap on the nutritional information and how many calories you can save doing it yourself:   The Recipe:...