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Ferguson Fitness |

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

Spartan Training – Why I Race – Meet Sarah!

Spartan Training – Why I Race – Meet Sarah!

Oct 22, 2016

Featured Spartan – Sarah Brooks   Tell us about your Spartan story and what motivated you to do a Spartan race: I signed up for my first race in April to do the Charlotte sprint! I signed up with my friend Karen! I saw that she was doing it along with Renee Brown! I have always wanted to do an OCR but never had anyone else to do it with! So I said why not sign up so I did and that is where is all began!! I love a challenge! I have done the Wintergreen Super and Charlotte Sprint and now on the way for the Trifecta after I complete the Carolina Beast on Oct 30!! Also I just turned 54!! I really feel accomplished and proud!   In your own words, how did Ferguson Fitness help you prepare for your Spartan race? Ferguson’s has been a major impact on preparing me for the races and what to expect! If I had not taken advantage of their training sessions I would have not been prepared! The training really prepared me on what to expect on race day as well as building my strength! I love the camaraderie! It is a great team! If you are ever thinking about doing an OCR you need to train with Ferguson’s!   Describe what you did to prepare for your Spartan race: I took advantage of as many Spartan trainings with Ferguson’s as I could! That was huge! I also workout on a regular basis doing various types of workouts including strength training and cardio with Roy Jackson! I also run when I can in order to train and improve stamina! I workout at least 6 days a week! You also have to prepare your mind!!   What changes have you experienced in preparing for your Spartan race? I have become stronger and more confident! I have realized I can do anything once I set my mind to it! I have learned mental focus is a must with these races and in any type of fitness that you do! I can’t do It is NOT an option! It is an amazing accomplishment! In addition I have met...

Spartan Training – Why I Race. Meet Cara!

Spartan Training – Why I Race.  Meet Cara!

Oct 19, 2016

Featured Spartan: Cara Estes   Tell us about your Spartan story and what motivated you to do a Spartan race: I was motivated to do a Spartan race because it was a new challenge. I have been a runner for years but I thought adding obstacles (versus just running) would be something new to try. Anthony brought up the Spartan race during one of our training sessions and I decided, why not? 🙂   In your own words, how did Ferguson Fitness help you prepare for your Spartan race? Ferguson Fitness helped me prepare for my race by talking me through many of the obstacles. Anthony gave me an overview of what to expect, and gave me tips on how to handle the obstacles that would be most challenging for me.   Describe what you did to prepare for your Spartan race: I increased my cardio training, both in length and intensity. I attended OCR workouts and one-on-one training sessions at Ferguson Fitness. I also continued to follow the 21 Day Fix Extreme training regimen. What changes have you experienced in preparing for your Spartan race? I am much stronger than when I began preparing! I have especially noticed considerable strength gains in my upper body. Describe your Spartan race day experience: It was amazing! We worked as a team to clear obstacles we couldn’t do alone. I did have to do burpees for a few, but I felt very well-prepared for the race itself. Other racers were supportive, helpful, and cheered you on (even if they didn’t know you), and there was a sense we belonged to one big team.   What would you tell someone who is thinking about training for a Spartan race? Do not be intimidated by the pictures or videos you see online. Anyone can do this, regardless of your fitness level! I am by no means in competitive shape, but I felt extremely prepared because of my training. Which brings me to my next point…train with someone well-versed in races. Ferguson Fitness and the OCR team in general are a wealth of advice and experience. I highly recommend preparing with them!   Interested in training for a Spartan...

Spartan Training: Why I race – meet Allan!

Spartan Training: Why I race – meet Allan!

Oct 18, 2016

 Featured Spartan: Allan Mower Tell us about your Spartan story and what motivated you to do a Spartan race: My wife, Alexa, dared me to sign up. We noticed the post from Ferguson Fitness about the group chat conversation regarding the Spartan Race. I sat in on the chat and knew that I wanted to do it. I had turned 40 a few months before and really wanted to take my fitness seriously. What also helped was that two friends of mine were also on the chat and going to participate. When I sat next to her after the chat, Alexa asked what I had been doing. I told her I signed up for a Spartan Race. She said, “I didn’t think you were really going to do it!”   In your own words, how did Ferguson Fitness help you prepare for your Spartan race? I began attending as many of the Monday-Friday 5:30a classes as possible at Ferguson Fitness. The Star City Boot camp days built up my strength to help with the obstacles requiring some heavy lifting and leg endurance. Insanity Tuesdays helped improve my speed and agility which proved helpful running in the trails and un-even ground on the course. PiYo Thursdays allowed me to improve my flexibility and balance in addition to stretching and strength. Thursdays were really a great day because I enjoy Yoga and was able to get my Warrior on! I also attended as many of the Spartan Work Out days as possible. These work outs proved to be really beneficial because of how they focused on techniques needed to complete certain obstacles we’d face in the race. All in, I worked consistently for 8-10 weeks. After the race, I felt like I was well prepared.   Describe what you did to prepare for your Spartan race: To adjust to my early wake up call, I started going to bed earlier. I focused on eating as best I could throughout each week while also making sure I was eating enough each day to supplement the work I was putting in at Ferguson Fitness. My focus was the daily 5:30a class. What changes have you experienced in preparing...

Spartan Training: Why I Race! Meet JASON!

Spartan Training:  Why I Race!  Meet JASON!

Aug 18, 2016

FEATURED SPARTAN: JASON FISHER     Give this guy a virtual high 5! Please help us recognize our client Jason Fisher for his awesome hard work and transformation. Jason came to Ferguson Fitness about a year & a half ago with goals to lose some weight and add a little lean muscle. I think the pictures speak to the fact that he has accomplished his goals and then some! #wow He used the 21 Day Fix meal plan with portion containers along with Shakeology to get his nutrition on track and committed to working out regularly at the studio in our boot camps, P90X, Insanity, Body Beast and now OCR training. He’s completed a Spartan Sprint and Super this year along with a Tough Mudder and is always encouraging everyone on our OCR team to take on new events and challenges. He also plays softball, kickball, golf and goes mountain biking regularly. He reports his training and weight loss help him feel better and not hurt as much from all his active hobbies. Here’s what he had to say: “The biggest change…my clothes are to big! When I started, the gym shorts I wear didn’t even need to be tied. Now I cinch them up tight as the string will go and double knot them to stay on. I have noticed the change in my physique, and when other Ferguson Fit goers and coworkers notice and mention it it makes me even more proud of the progression! Having the same close group to work out with and interactive coaching has the been great for me. Previous big box gyms I visited just didn’t have the personable atmosphere. Too many people in the classes and everyone in for themselves. Ferguson Fitness is welcoming. The programs are challenging and proven to get results.” We are super proud of Jason’s hard work and lifestyle transformation. If you are interested in training for an obstacle course type of event or just looking and feeling better, click the link below to complete a quick questionnaire so we can follow up with you and set up a plan to meet your goals.     Fill out my online...

We are THAT team.

We are THAT team.

Jul 22, 2016

WHY do we do what we do? We are crazy by some definitions.  We love working out and being active -even on “vacation”.  We like eating healthy….well we like junk food too but 80% of the time we try to keep it clean.  Its not easy to own your own business of any shape or size because we are it for the most part.  We don’t have a staff.  We are busy parents and Johanna works full time.  So why do we do it? Mainly, its this burning desire to make a different in people’s lives and fight these trends of obesity and poor health that are way to prevalent in our culture.  We see poor health and obesity robbing people of the freedom to really enjoy life as they could and live life to the fullest.  We believe a healthy and active lifestyle is a major key to living your best life.  We also want to reach as many people as we can because good health should be accessible to EVERYONE! Our DREAMS: We also do a lot of what we do for our family.  Family and faith are at the center of everything we do.  We want to be healthy and role model a healthy lifestyle to our kids so they grow up with that being “normal” vs. a lifestyle of being tired, sick, and in and out of doctors offices.  We also want the health and freedom to create lots of memories doing fun and active things as a family.  We want the freedom of time to do that and the freedom to design our own life and schedules.  We want the freedom to give more freely of our time and resources to people in need and spread love and health and fun to everyone.  God has blessed us with an amazing family and talents to help people get fit and healthy so we try and use those gifts to bless others around us in any way we can. What keeps us UP AT NIGHT? That even with all the things we do, there are more people we could reach and more people we should be helping.  If we could have 15...

21 Day Fix + Training Special Offer

21 Day Fix + Training Special Offer

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 your own time 1 month Unlimited Group Training  featuring Star City Boot Camp P90X, Insanity, Cize & Piyo Live  and now H.I.T.T. at Ferguson Fitness Studio 30 day trial Club Membership at TeamBeachbody.com featuring the brand new Beachbody On Demand Streaming Workouts Access to Accountability and Support Group via our Private Facebook group Daily support and coaching from Us! SAVE $60!! PACKAGE 2: 21 Day Fix + Shakeology + Group Training – $199 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 your own time 30 day trial of Shakeology – super food nutrition – helps with weight loss, energy and digestion 1 month Unlimited Group Training  featuring Star City Boot Camp P90X, Insanity, Cize & Piyo Live  and now H.I.T.T. at Ferguson Fitness Studio 30 day trial Club Membership at TeamBeachbody.com featuring the brand new Beachbody On Demand Streaming Workouts Access to Accountability and Support Group via our Private Facebook group Daily support and coaching from Us! SAVE...

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 –...

Meet our Clients: MELISSA

Meet our Clients: MELISSA

Feb 12, 2016

  MELISSA CARR   What She Does with Ferguson Fitness: Group Workouts At home fitness/nutrition program Fit Life Facebook group Friday Fit Club   Occupation:  High School Chemistry Teacher   Hobbies: I am passionate about singing (in church and Roanoke Symphony Chorus), crafts in many forms (scrapbooking, embroidery, drawing, painting, furniture, collages, etc), being active (running, hiking, biking – anything I can get into), costume making (for renaissance faires and Halloween), traveling and taking students abroad, and Halloween in general. 🙂   Been at Ferguson Fitness: 5 months   Results: “When I started,  my goal was to be able to fit in my jeans that had become embarrassingly tight over the past year and to lose some stomach “bulge.” By the way, I AM able to get into those jeans now, and I want to KEEP IT THAT WAY! 🙂   Outside of the fact that I feel more awake and less muscle/back pain that I used to simply attribute to the stress of my job, I noticed that I can fit into clothes that did not fit previously, I feel and look more slimmed down, I HAVE MUSCLES, I can do 4 or more pull-ups unassisted whereas I could not do 1 previously, and people have noticed that I have lost weight in my face and body which surprised me at first because I did not think I was changing that much before that.   What She Likes About Us: “The accountability that I feel and Fergie Fit is what I needed. Prior to coming there I was trying to go to Planet Fitness to run and use equipment that I’m sure I was misusing. I was not noticing much of a difference and it was hard to keep motivated. Knowing that there is someone there to push me/challenge me and who notices if I am out for a few days keeps me motivated in addition to the fact that I am really seeing results and it did not take long before others did too. I like this place so much that I have pre-paid for the next 6 months!  If you are thinking about trying it out, come and try it out immediately! It...