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

Meet Our Clients: KATE

Meet Our Clients: KATE

Jan 19, 2016

KATE MOORE   What She Does with Ferguson Fitness: Group Workouts Personal Training At home fitness/nutrition program Online Facebook challenge group Studio Facebook group Fit Life Facebook group Occupation:  Mountain Adventure Guide   Hobbies: Hiking, Mountaineering, Mountain biking Kayaking Martial arts Fitness Been at Ferguson Fitness: 1 year Results: “My endurance and stamina is back in shape. And of course getting leaner and meaner 🙂 Also I never get sick. My immune system is working much better.” What She Likes About Us: “Its completely different. In the best way!!! Motivation and care is your key to your success. I always feel as if I’m in a family, not in a big impersonal gym.  And that’s an important thing to me since I’m living 5000 miles away from home.” What We Love About Kate: She works hard, places a high value on health and wellness, and is very knowledgeable about the outdoors.  She motivates everyone around her!...

I’m getting hammered, chiseled and tattooed for my birthday!

I’m getting hammered, chiseled and tattooed for my birthday!

Jan 18, 2016

3/7/77…. yes that is my birth date which means in less than two months I will be turning 39! A little background: Since I was a kid I have always been active and what most would describe as hyper so working out has always been therapy for me even before I realized it was good for me. Playing basketball from a early age through high-school kept me super lean and it took me until I was 16 before I realized you could actually build muscle through strength training. I was hooked and started competing in teenage bodybuilding events and within my first two years I went from a wirey 135 to competing at a ripped 175 thanks to the training and nutrition advice of my trainer and a supportive gym family. I was also training at the same time for the most important goal I had ever set..becoming a United States Marine. I left two days after graduating high school for Parris Island SC and again thanks to my training, I completed boot camp and discovered I enjoyed the intensity and challenge of extreme physical challenges. During my time as a Marine I helped train Marines who had ended up in the remedial program and admittedly it was not always pretty for them but as we say “no one ever promised you a rose garden” While being stationed in San Diego California I discovered people were actually earning a living helping people live a healthier life.  So in 1997 I became a personal trainer! I loved it from the start and have been training ever since. Now after all these years here I am still doing what I love and along with my wife and family we own a fitness studio and have had the honor of helping thousands of people live a healthier lifestyle. My wife Johanna is a Professor of Exercise Science and along with helping run our business we are both online Beachbody coaches too! Adding coaching to our business has been one of the most awesome parts of our journey and in fact at our studio we teach P90X,Insanity, Piyo, and Cize live and help hundreds online plus travel to some...

Nutrition for my Ninja Warrior training and life!

Nutrition for my Ninja Warrior training and life!

Jan 13, 2016

Back in August I committed to compete on season 8 of  American Ninja warrior and submitted my application. The final deadline to submit an application is later this month so I am eagerly awaiting that phone call! The support and encouragement from everyone has been a huge help and I have really taken my training up a level so I can take on one of the biggest goals I have ever set.  With an upcoming Spartan race and most recently adding the new Hammer & Chisel program its vital that my nutrition is on point. Here is a overview of  what my current nutrition looks like. Above all these events like ANW and the Spartan race, whats drives my nutrition choices is that I want to feel my absolute best for my family, my clients and the desire to live a healthy and active lifestyle. Meal 1 – 2 eggs / 2 egg white omelet with spinach,onions,peppers and gouda cheese. 2 pieces of whole grain toast or oatmeal. (1 red, 1 green, 1 blue, 2 yellows) Meal 2 – Shakeology blended with frozen fruit, spinach, water and ice. (1 red, 1 purple, 1 green) Meal 3 – Huge mixed salad  with added kidney beans,tempeh and egg whites. (2 greens, 1 yellow, 2 reds, 1 orange) Meal 4 – Beachbody Recover shake blended with frozen bananas (1 red, 1 purple) Meal 5 – Steamed or baked vegetables, baked potato, 10 oz baked fish or turkey (2 greens, 1 yellow, 2 reds)   Notes: *To save time we typically make a large pot of pinto beans or vegetarian chili and that can be lunch or dinner for a couple of days. *Once weekly I have something off the plan like cheese pizza,fish tacos or sub sandwiches and chips plus cookies! *My water intake is 150 – 200 oz daily. *Supplements: (notice I am listing them last, always focus on getting the nutrition right for your body before adding supplements!) *Shakeology – my daily meal replacement for almost three years. It just helps me feel awesome and is packed with nutrients. *Energize – From the Beachbody performance line – Its my liquid courage and I drink it before...

Ferguson Fitness 2015 Year End Review

Ferguson Fitness 2015 Year End Review

Jan 2, 2016

Well, in preparing pictures and stats for this blog, it is very evident that we have had an incredibly productive and blessed year at Ferguson Fitness both in our family and in our business.  Our first full year in our own studio (something I wasn’t sure we’d ever accomplish!).  Lots of fun and challenging workouts with the most awesome clients on the planet.  Lots of pounds and inches lost, confidence, energy, and motivation gained and lots of lives changed for the better.  Of course we always look back and think about how we can do better, help more people and that we have lots of work left to do .  But I believe we’ve met our goal of helping change more people’s lives through fitness this year and to us, no amount of money we make can equal the feeling of satisfaction we get looking at these success stories and fun photos from our studio workouts and events.  In fact, our favorite Pastor Steven Furtick from Elevation Church (shout out to all our Elevation Roanoke peeps reading this!) did an awesome sermon on taking time to stop and celebrate how far you’ve come in order to keep pressing onward and upward toward your big dreams and goals.  (You can find that HERE if you are interested in a great sermon podcast.) So, we are staging our celebration of a successful 2015 and predicting even bigger things to come in 2016.  More life-changing transformations, more growth of our coaching team to reach out and help more people, and more quality time and experiences with our family.  2016 will be our year.  It will be your year too!  Believe it, repeat it over and over…this is they year your life will change forever for the better.  Hopefully these stories and fun pictures will inspire you to create your own success story this year.  Make sure you scroll through to the bottom of this article to find out how you can get started – we will help you every step of the way!   SWEATING FOR THE WEDDING Anne and Zach came to us with a strong deadline – their wedding was 8 weeks away and they both...

Healthy New Years Eve House Party

Healthy New Years Eve House Party

Jan 1, 2016

Happy New Years Eve!  We are gearing up for an epic 2016!!  Lots of big dreams and goals of helping more people change their lives through fitness and live healthy, happy, fulfilling lives.  I don’t know about you but with kids, we tend to stay in on New Years Eve and have our own “house party” with pizza, snacks and there’s usually some sort of Ferguson dance party that breaks out led by our best dancer and singer – Braden. So, we thought we would put together a post with all our best healthy party food and cocktail ideas to help you save some calories, stay on track and ring in 2016 a little healthier.  Here is our Party Food Menu with links to all the recipes!   Healthy House Party Menu Healthy Pizzas   Buffalo Chicken Pizza   Healthy Veggie Pizza     Healthy Nachos   Buffalo Chicken Tenders   Skinny Cocktails   Skinny Cocktails   Hope you decide to try at least one of these fun, healthy options for your New Years Eve shindig!  If you are interested in learning more about clean eating, getting started or back on track with working out, and getting support, encouragement and motivation toward your goals this year, you should consider joining our New Years No Excuses Transformation Challenge.  Complete the application below and we will contact you to help put together the best plan for you to succeed!   Fill out my online...

Skinny Cocktails

Skinny Cocktails

Jan 1, 2016

Happy New Year!!  Its an exciting time – time to celebrate a fresh start, a clean slate, a new beginning.  One of the sneaky ways we tend to over-indulge calorie-wise especially during the holidays is through liquid calories!  Beer, wine, and cocktails can add on calories quickly if you aren’t careful.  So in planning our New Years Eve Healthy House Party, we looked up a few skinny cocktails from the Fixate cookbook by Autumn Calabrese – creator of 21 Day Fix, 21 Day Fix Extreme, and the new Hammer and Chisel.  Here are 2 that we thought might be a great treat for New Years Eve and each is only around 100 calories per serving!   Skinny Champagne Berry Cocktail   Serves : 1 Prep Time: 10 min INGREDIENTS: 1/2 cup unsweetened blueberry juice 2 Tbsp fresh lime juice 1/4 cup champagne 1 cup ice Fresh or frozen berries – optional for garnish.   PREPARATION: 1. Place ingredients and ice in a large serving glass.  Stir to mix. 2. Garnish with a couple blueberries, if desired.     Skinny Margarita   Serves: 1 Prep Time: 10 min INGREDIENTS: 2-3 fresh lime wedges 2-3 fresh orange wedges 2 Tbsp fresh lime juice 1/2 tsp raw honey 1 cup ice 1 oz 100% agave tequila 1 splash sweet and sour mixer Lime slice – optional for garnish   PREPARATION: 1. Place lime wedges, orange wedges, lime juice, and honey in the bottom of a serving glass.  Muddle until well mixed. 2. Top with ice, tequila, and mixer.  Stir to mix. 3. Garnish with a lime slice, if...

Buffalo Chicken Tenders with Blue Cheese Dip

Buffalo Chicken Tenders with Blue Cheese Dip

Dec 31, 2015

  We were planning our Healthy House Party plan for New Years Eve and one of our favorite types of party or snack food are chicken tenders.  But store-bought or restaurant versions can have a lot of sneaky calories if they are fried or coated in high sugar sauces and of course real blue cheese dressing dip.  So we found this healthy alternative to try out.  Definitely a crowd pleaser and if you have picky kids like we do,  you can of course leave off hot sauce and cayenne for milder chicken tenders.  Only 158 calories per serving & super tasty  – win, win!   Total Time: 50 min. Prep Time: 5 min. Cooking Time: 15 min. Yield: 4 servings Ingredients: 4 Tbsp. hot pepper sauce (like Frank’s), divided use 2 Tbsp. white vinegar 1 tsp. garlic powder 1 tsp. paprika 1 dash cayenne pepper (to taste; optional) 1 lb. raw chicken tenders ¼ cup nonfat plain yogurt 1 Tbsp. crumbled blue cheese 4 medium celery stalks, cut into sticks Preparation: 1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well. 2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes. 3. Preheat oven to 375° F. 4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle. 5. Combine yogurt and cheese in a small bowl; mix well. Set aside. 6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend. 7. Serve chicken with dip and celery.   Source: The Beachbody Blog – http://www.beachbody.com/beachbodyblog/nutrition/buffalo-chicken-tenders-blue-cheese-dip   If you are interested in learning how to eat clean, proper portion sizes, starting to or getting back into working out and feeling and looking your best with health nutrition, exericse, support and coaching, join our next online fitness challenge group!  Complete the application below and we will help you find the right program and plan to fit your goals, budgets and lifestyle!   Fill out my online...

Holiday Week Meal Plan

Holiday Week Meal Plan

Dec 24, 2015

So the holidays are here!  Merry Christmas to everyone and “May the Force be With You” getting all your shopping, wrapping, baking, and traveling done these next two weeks.  I’ve still got a long list of To Dos but have been side-lined with being sick – rare for me.  At least I started anti-biotics today and should be good as new in time for the festivities. The Fergusons started the brand new Hammer & Chisel program earlier this month and have completed about 2 weeks.  We have some catching up to do once I feel better but its not a big deal – we will just pick up where we left off and extend the finish-line out a little.  Its not about being perfect, its about staying consistent and not giving up.  There will always be little curve-balls and issues that come up when you decide to take on a health and fitness program so you just learn to work around them and keep going.  I’m thankful we have the support of our challenge group!  Since this Fall has been so busy, I’ve felt a little off my routine with clean eating.  We do pretty good 80% of the time but with gymnastics practices, teaching evening workouts and other busy schedule issues, I felt we were starting to drop into quick eating out or not so healthy meal habits.  So for this holiday week, I took time to work on a meal plan – you have to plan out your meals in order to be successful 99.9% of the time.  I pulled some healthy “festive” recipes to try since its Christmas and planned for a non-perfect week.  But we will still make healthy choices most of the time and stick to our plan so we are on track with Hammer and Chisel.  I’m sharing it here along with the link to download this template to use when planning out your own meals and workouts or feel free to use our Holiday plan over the next week or two.  It should have links to several recipes (at least the ones that require explanation.  Merry Christmas to you and your family and loved ones from the...