Archive for the ‘Healthy Suggestions’ Category

We’ve all learned through the years that a well-balanced diet is healthy for our body and critical for optimal health and performance.  Our hair is no different A mixture of protein, complex carbohydrates, vitamins, minerals and iron are all required for healthy, strong hair.

Good hair nutrition begins with getting enough protein, which is the building block of your hair. Then you need complex carbohydrates to help assemble the proteins for hair growth. Other important vitamins and minerals include B complex, which is associated with energy production and building good hair and skin issues, folic acid, B12, and zinc.

Hair follicles can have low energy levels just like we do.  Therefore, it’s very important that you eat a high protein mean at the start of each day.  Consider the following food choices for breakfast and the other daily meals in order to give you hair the healthiest opportunity to grow and thrive.

If you don’t have high cholesterol, try eating red meat twice per week.  It has the protein your hair needs, but also is full of B vitamins, iron and zinc, which are all important for healthy hair.  Bacon is another great choice as it’s also full of B vitamins, zinc and protein, but since it’s also high calorie, it’s not the best choice if you’re also trying to lose weight. Eggs and egg whites are another great protein option, especially for vegetarians or those who cannot eat red meat or bacon due to dietary restrictions.  Salmon is another great protein choice, and works great for breakfast, lunch or dinner.  You’ll find it’s also full of B vitamins, including B12, and other vitamins and minerals.

 

Just be sure to keep in mind that you should also have complex carbohydrates, which feed you energy over a longer period of time than refined carbohydrates, with your protein source at meals. Brown short-grain rice is an ideal form. It’s also a good source of B vitamins and some fiber. Whole grain choices complement your protein consumption by helping organize the proteins for the hair to utilize for optimal growth and health.

Or you can go with this option

Yours in Health
Clarence Ferguson RTSM/CMTA

 

You must give up the entire concept of dieting on very low calories to lose weight. You’ll never lose weight permanently with low-calorie diets – it is physiologically impossible. Temporary dieting can only produce temporary results. You must use other methods. Let’s look at some strategies you can use to lose fat permanently while staying out of the starvation mode.

1. Adopt the “habit” mindset instead of the “diet” mindset

The first step towards losing fat permanently has more to do with your mindset than it does with nutrition or exercise. You have to change your entire attitude about nutrition and exercise.

Instead of adopting the mindset of short-term “diets,” you must adopt the mindset of lifelong “habits.” A habit is a behavior that you perform automatically without much conscious thought or effort.

Once a habit is firmly established – good or bad – it takes enormous strength to break it. It’s like trying to swim upstream against the current.

The entire concept of “dieting” for fat loss is flawed. When you say you’re “going on a diet”, the underlying implication is that it’s a temporary change and at some point you’re going to have to “go off” the diet.

With this type of attitude, you’re setting yourself up for failure right from the start.

2. Keep your muscle at all costs

The critical factor in turning your body into a “fat-burning machine” is to build and maintain as much lean body mass as possible. Muscle is the bodybuilder’s fat burning secret weapon!

Muscle is your metabolic furnace. The more muscle you have, the more calories you burn, even at rest.

With more muscle, you burn more calories even while you sleep. With a higher lean body mass, you’ll also burn more calories during exercise. If you put two people side by side jogging on a treadmill, one of them with 180 pounds of lean body mass and the other with 150 of lean body mass, the person with 180 pounds of lean body mass will burn more calories from the same workout.

The most efficient way to burn more calories and lose more body fat is to gain more muscle. That’s why weight training is an important part of the fat loss equation.

3. Use a small calorie deficit.

To lose body fat, you must be in negative calorie balance (a calorie deficit). You can create a calorie deficit by increasing activity, by decreasing calories or with a combination of both.

The most efficient approach to fat loss is to decrease your calories a little and increase your activity a lot.

The most commonly recommended guideline is to reduce your calories by 500 less than your maintenance level. For example, if you are female and your calorie maintenance level is 2100 calories per day, then a 500-calorie deficit would put you at  1600 calories per day.

If you’re a male with a calorie maintenance level of 2900 calories per day, then a 500-calorie deficit would put you at 2400 calories per day.

A 500-calorie deficit over seven days is 3500 calories in one week. There   calories in a pound of fat, so (in theory), a 500 calorie per day deficit will result in aloes of one pound of body fat per week.

It follows that a 750-calorie deficit would produce a loss of one and a half pounds per week and a 1000-calorie deficit would produce a two-pound per week reduction but approach that carefully to make sure you’re not losing too much muscle.

4. Use exercise to burn the fat rather than diets to starve the fat

To lose body fat, there must be a calorie deficit. Such are the laws of thermodynamics and energy balance.However, there’s more than one way to create calorie deficit. One way is to decrease your calorie intake from food.

The other is to increase the amount of calories you burn though exercise.

Of the two ways to create a calorie deficit, burning the calories is the superior method. This is because large calorie deficits cause muscle loss and trigger the starvation response.

Ironically, most people do the opposite: They slash their calories to starvation levels and exercise too little or not at all. This causes a decrease in lean body mass and invokes the starvation mechanism.

Paradoxical as it seems, the most effective approach to fat loss is to eat more (keep the calorie reduction small) and let the exercise burn the fat.

You don’t have to starve yourself – you just have to choose the right foods and make exercise a part of your lifestyle.

Here are the reasons why exercise – not dieting – is the superior method of losing body fat:

1. Exercise – aerobic and weight training – raises your metabolic rate.

2. Exercise creates a caloric deficit without triggering the starvation response.

3. Exercise is good for your health. Dieting is harmful to your health.

4. Exercise, especially weight training, signals your body to keep your muscle and

Not burn it for energy. Dieting without exercise can result in up to 50% of the Weight loss to come from lean body mass.

5. Exercise increases fat-burning enzymes and hormones.

6. Exercise increases the cells sensitivity to insulin so that carbohydrates are burned for energy and stored as glycogen rather than being stored as fat.

5. Determine your minimal calorie requirements and never drop below them – ever!

One way to ensure that you never go into starvation mode is to determine the minimum amount of calories you can eat without slowing your metabolism.

Then, use that as your rock bottom calorie number.

Because nutrition must be individualized, it is difficult to set an absolute single figure for everyone as a minimal calorie requirement,  so it is imperative to sit down with a professional to help you get as close as you can to your target number.

6. Eat more frequently and never skip meals The body interprets missed meals as starvation. Let us suppose you eat lunch at 12:00 noon and dinner at 7:00 pm.

If you skip breakfast the next day, that is 17 hours without food. This sends an unmistakable signal to your body that you are starving, even if your lunch and dinner are large meals.

Your goal should be to eat approximately every three hours. Establish scheduled meal times and stick to them. Regularity in your eating habits is critical.

By eating smaller portions more frequently, you’ll be able to eat more food than you’ve ever eaten before without being deprived or starving yourself.

Most people say they eat more on this program than they’ve ever eaten yet they get leaner than they’ve ever been before.

7. Don’t stay in a negative calorie balance long

The chances are good that you know at least one person who always seems to be on a diet. The odds are also good that although these habitual dieters may achieve some small weight losses, they are among the 95% that always gain it back.

Then, discouraged with the failure of their last diet, they quickly embark on the latest “diet of the month” and repeat the cycle.

When fat loss stops or begins to slow down after being in a substantial calorie deficit, most people panic and cut their calories even further. Sometimes this works and it breaks the plateau.

More often than not, it digs you into an even deeper metabolic rut. The best thing you can do is to raise your calories for a few days or sometimes even for a few weeks.

Your body’s weight regulating mechanism works both ways: It can decrease your rate of energy expenditure when there is a calorie deficit, or it can also increase its rate of energy expenditure when there is a calorie surplus.

When you eat more, your body burns more. A temporary increase in calories when you have hit a plateau will “spike” your metabolic rate.

It sends a signal to your body that you are not starving and that it is ok to keep burning calories.

This practice of raising your caloric intake up and down is known as “cycling” your calories (also known as the “zigzag” method).

In general, the lower you go with your calories, the more important it is to take periodic high calorie days.

We’ll take a closer look at “cycling” your calorie and macro nutrients intakes in later posts.

8. Make your goal to lose weight slowly at a rate of 1-2 lbs. per week. Be patient.

The best way to lose fat permanently without muscle loss is to lose weight slowly with a focus on exercise rather than severe calorie cutting.

We already made the suggestion to lose no more than two pounds per week. Let us take a closer look at the logic behind that recommendation.

This two-pound figure has become almost universally accepted as the standard guideline for safe weight loss.

Why? Because you can lose more than two pounds of weight per week, but you’re highly unlikely to lose more than two pounds of fat per week.

Even at two pounds per week, it’s difficult to lose 100% body fat with no loss of lean body mass!

Share our post and look us up if you have any questions

Clarence Ferguson RTSM/CMTA
Fysiques By Ferguson/Fit Body Club

 

It’s important that we eat plenty of different fruits and vegetables every day. Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling. You’ve probably heard about the 5 A Day for Better Health program. It provides easy ways to add more fruits and vegetables into your daily eating patterns. It’s vital that we eat a wide variety of colorful orange/yellow, red, green, white, and blue/purple vegetables and fruit every day.

By eating vegetables and fruit from each color group, you will benefit from the essential vitamins, minerals, and fiber that each color group has to offer alone and in combination. There’s several different yet simple ways to start incorporating vegetables and fruit into your familiar and favorite meals.

You can begin your day with 100 percent fruit or vegetable juice, slice bananas or strawberries on top of your oatmeal, or have a salad with lunch and an apple for an afternoon snack. Include a vegetable with dinner and you already have about 5 cups of fruits and vegetables. You may even try adding a piece of fruit for a snack or an extra vegetable at dinner. Just make sure you have a protein with each of these meals.

Don’t be afraid to try something new to increase your vegetable and fruit intake. There are so many choices when selecting fruits and vegetables. Kiwifruit, asparagus, and mango may become your new favorite. Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers.

Get in the habit of keeping fruits and vegetables visible and easily accessible – you’ll tend to eat them more. Store cut and cleaned produce at eye-level in the refrigerator, or keep a big colorful bowl of fruit on the table. For those of you know you won’t consciously, eat fruits and vegetables here is a good alternative that you can supplement to achieve the benefits listed above..

Check it out Here

Yours in Fitness Clarence Ferguson RTSM, CMTA

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Organic food is food that is free from all genetically modified organisms, produced without artificial pesticides and fertilizers and derived from an animal reared without the routine use of antibiotics, growth promoters or other drugs. Once only available in small stores or farmers’ markets, organic foods are becoming much more widely available

Organic foods have been shown to improve your immune system, help you sleep better, shed the excess weight more easily, and improve your blood work just to name a few.  Organic food can boast intense, realistic flavors, and a higher vitamin and mineral content.

And though logically it makes sense to consume a diet based on organic foods, some worry about the cost. But with careful planning and preparation, going organic is actually quite affordable. And, the peace of mind knowing you and your family are consuming foods that haven’t been treated with pesticides or genetically altered is worth the extra money spent.

The pesticides used by conventional farmers can have many negative influences on your health, including neurotoxicity, disruption of your endocrine system, carcinogenicity and immune system suppression. Pesticide exposure may also affect male reproductive function and has been linked to miscarriages in women. Additionally, conventional produce tends to have fewer nutrients than organic produce. On average, conventional produce has only 83 percent of the nutrients of organic produce. Studies have found significantly higher levels of nutrients such as vitamin C, iron, magnesium and phosphorus, and significantly less nitrates (a toxin) in organic crops.

So it’s a smart idea to buy and eat organic produce and free-range organic foods as much as possible for maximum health benefits.  In addition, the knowledge that you’re supporting the organic foods industry that is dedicated to protecting the environment by steering clear of harmful pesticides and chemicals that can result in the loss of topsoil, toxic runoff and resulting water pollution, soil contamination and poisoning and the death of insects, birds, critters and beneficial soil organisms should help you feel even better.

 

Go Organic !!!!

Yours in Fitness

Clarence Ferguson RTSM/CMTA

 

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Treadmills offers a great alternative to walking outside as well as much more versatile than outdoor walking especially in choosing your terrain and walking attributes. Treadmills are a great investment because they are easy to setup, and use. There is no special training when using a treadmill that might be necessary when using weight training equipment or other fitness machines. The price of treadmills is going to vary quite a bit. For a low end model of a treadmill the cost is going to range from 300 to 2000, for the high end people can easily drop over 5000 dollars for a deluxe model. The price varies usually due to the computer system that is present with in the treadmill. Many treadmills of the feature of recording stats including heart rate, time, calories, fat, and distance. Another feature which should be taken into consideration is the horsepower of the treadmill. For the average consumer a treadmill should offer a continuous duty rating. While some treadmills may brag about their peak horsepower which could be extremely high this means at ideals conditions the treadmill might be able to achieve that. There for it is most important to know what the motor of the treadmill can be regularly and consistently. Treadmills can also be very noisy. If noise is a concern for you then seek out treadmills which have DC motors which are significantly quieter then the alternatives.

Treadmills should be strong and stable. When you are testing out a potential treadmills for purchase make sure you are dresses as if you are actually going to exercise and wearing your running shoes. Check the rails to make sure they are properly secured and you can easily wrap your hand around them. Other things to check is if the running path and belt are large enough for you to run on. Another great feature of treadmills is that they are programmable and can be preset. This is a great way to make your exercise experience more enjoyable. Also a bottle holder and magazine rack are handy conveniences when doing a daily workout.

Take into consideration the amount of space you have to devote to your treadmill this will determine which type of treadmill is bets for you. Remember to measure your space and bring home the dimensions of the treadmill first. Most exercise equipment looks small on the sales floor but can be too big for a normal sized room. Many treadmills fold up, if you are seeking a fold up model measure the space you have to house it and buy accordingly.

For more information on how to make the treadmill more effective for Fat loss send me a message or schedule a consultation at http://www.fitness4scottsdale.com

Clarence Ferguson RTSM/CMTA

Fysiques By Ferguson/ Fit Body Club

 

 

Antioxidants are a class of nutrients that protect the body from damage caused by different factors, most importantly oxidative damage caused by substances called free radicals. Free radicals are known as “reactive oxygen species”, or ROS. They are produced when your body uses oxygen for energy. Just as fire emits smoke as a by-product, ROS are emitted from the conversion of oxygen to energy in the human body, eventually causing oxidative damage to body systems. Free radicals are also created when the body is exposed to pollution, cigarette smoke, car exhaust and other harmful environmental toxins.

There are different types of antioxidants, and most work better when paired with other antioxidants. This is called synergism. Vitamins can be antioxidants, such as vitamins C and E. The tripeptide glutathione, loosely classified as an amino acid, acts as an antioxidant, along with other true amino acids such as methionine. The raw herbs and vegetables we consume contain natural antioxidants called bioflavonoids and carotenoids, which are effective antioxidants on their own, but are more effective when synergistically combined with other antioxidants. Together these nutrients protect your cells from electron robbery at the hands of larcenous free radicals, protecting the body from disease and slowing the inevitable signs of aging.

Antioxidants are important supplements for everyone, but especially for those who exercise on a regular basis. The rational is that exercise is a highly oxidative process and, as a consequence, produces free radicals from aerobic metabolism. Antioxidant compounds help alleviate this process.

Benefits
• minimizes the damage from free radicals
• protects against cell damage
• may assist with prevention of debilitating diseases
Message me if you have any questions about how to get the benefits of Anti Oxidants  or Click here to find out about a great product I recommend.

Clarence Ferguson RTSM/CMTA

 

 

6-Week Transformation, All-Inclusive Fat Loss System | Indoor Boot Camps | “NON-DIET” | Goal-Setting & Accountability

The “6-Week Transformation” is our most powerful program–
all-inclusive & designed to really help you get off to a strong start.

Price:$297.00 & this item includes unlimited boot camps for FREE until the next start date.

Next Start Date: February 13, Want to start right away? No problem! Order anytime before , the 13th and attend UNLIMITED boot camps FOR FREE until your start date.

Karla, Rasmussen 24 Candidate for Miss Arizona:

“Great very good analysis of food and body type. Good workouts, short and I was sore after”

Genay Metoyer38 Enrollment Counselor

“Clarence Ferguson cared about my progress and well-being. He was very helpful and accommodating as he instructed me related to my diet and weekly exercise routine. I saw a noted difference in the way my clothes fit after the first week, and I was very pleased with my results throughout the program”.

Theresa Harper 40, City of Phoenix employee:

“Working with Clarence was worth every penny. Clarence is an awesome and very knowledgeable trainer. He helped me loose pounds and inches and showed me how to keep it off. Thank you Clarence!”

Desiree Thompson32 Homemaker:

“I’ve lost almost 60 pounds of fat! People don’t even recognize me. This program has absolutely changed my life! It’s real easy to follow–the workouts are short & doable. The food plan is not hard at all. Plus, I get my cheat meal every week–that keeps me sane.”

Kelly Reilly 51 Account Executive:

“Great place to work out. Very motivating and you definitely feel like you got a good workout in a short period of time. I have never sweated so much”.

Sonali Shah 43, Executive UPS:

“Thanks Clarence….I haven’t felt comfortable to wear sleeveless shirts when I went out before and now I want to show them off every chance I get.LOL From Flab to Fab. :-)”

In Six Weeks–Do You Want To Be Sitting In the
SAME BODY As You Are Right Now? Or Do You Want To Look In The Mirror & See A LEANER, FIRMER You?

Date: Thursday, February 9, 2012
From: Clarence Ferguson

I’m glad you found this page because the “6-Week Transformation” is my most powerful program–it’s the program that consistently gives my clients the most fat loss in the shortest amount of time (it will make you look better, faster).

Without boring you to death or going into sales pitch overdrive–the “6-Week Transformation” is a 6-week fat loss program consisting of:

It’s your “track to run on”. If you’re overwhelmed with too many sources–everybody telling you something different: “do this” “no, don’t do that”, this is the program for you.

I’ll get more specific in a minute, but first I wanna tell you what it’s NOT. That way you don’t waste your time if this program isn’t right for you.

“I GUARANTEE you WILL NOT loss a million pounds in 6 weeks.”

The “6-Week Transformation” IS NOT one of those “lose a million pounds in a split second” things we’ve both been tempted by on TV. I can’t GUARANTEE that you’ll achieve any specific results. You get out what you put in. But you know this already…

The workouts are not on DVD–they are live in a private studio in Scottsdale (basically right next to the Air Park). The studio is a clean, comfortable environment for private client e ONLY. It’s air-conditioned and it doesn’t smell like a locker room. There are nice bathrooms where you can change clothes and shower.

The actual workouts are about 45 minutes long. Each exercise is very short and is presented with different versions–easy, medium, and hard. So no matter how good or bad of shape you’re in–you’ll be able to participate fully but also challenge yourself immensely.

There are 16 different boot camp workouts for you to choose from every week. As part of the “6-Week Transformation” you get unlimited access to all of them–mix and match however you want to fit your schedule. You can work out in the morning or the evening, and there are workouts scheduled most days.

The nutrition program is really awesome too–I call it the “NON-DIET” because I don’t want you to think of it as a diet–I want you to think of it as a way of life. Something you can sustain forever.

Now, I know that sounds crazy. But hear me out. I’m a real, normal person just like you. And I don’t know what you like specifically, but I can tell you now I LOVE A GOOD Whiskey,LOADED MASHED POTATOES AND FRIED CHICKEN. So, I created the “NON-DIET” to be super effective, but also SUSTAINABLE.

“Yes, I’m actually ENCOURAGING you to CHEAT!”

Which brings us to the most popular feature of the “NON-DIET”: the “cheat meal”. Every weekend, you get one “cheat meal”. EAT WHATEVER YOU WANT–any food, any drink, any dessert your little heart desires. This “cheat meal” makes it easier to stick to the program during the week because it gives you something to look forward to come the weekend.

Last but certainly not least is the goal setting and accountability with me. The boot camp workouts cover “calories out”. The “NON-DIET” covers “calories in”. Those are the fundamentals of fat loss.

But ACTUALLY DOING THIS STUFF is what will really get you the results. You can have an awesome boot camp available or an amazing [not] diet to follow but if you don’t actually do anything–you’ll look exactly the same in 6 weeks as you do right now.

So, as part of the “6-Week Transformation” you’ll be required to submit your food logs and be hounded by me or my staff if you don’t show up for your workouts. I’ll work with you PERSONALLY to set challenging yet realistic goals. And more importantly, I’ll be there every step of the way to make sure you’re always on track to actually ACHIEVE them!

I don’t phone it in either. I’m always at the studio. I lead several workouts and even when I don’t, I’m oftentimes there anyway. I’m not hard to find. And my staff is awesome. We are all there to make you happy. To get YOU results.

“I’m the real deal. My program’s the real deal.
You can be the real deal too.”

Bottom line: Everybody talks a good game on their websites and in their ads. But I know the truth–I’m way more successful when I focus on HELPING you get REAL RESULTS than I would be hyping it up, promising the moon, leaving you disappointed, and moving on to the next one.

I’m the real deal. My program is the real deal. When you click that button, you’re gonna be the real deal. You’re gonna finally change your body–not overnight–and not without hard work and discipline. But you will change the way you look in just six weeks.

And if you’re still a little skeptical, that’s cool. Even though I can’t guarantee you’ll lose 57 pounds in 6 weeks like those other Frauds do, I can guarantee you this:

Click the button and join the next “6-Week Transformation”. Follow the program for real. I’m not saying be Superman and the best in the class or anything like that, but come to the workouts–give it your all. Follow the “NON-DIET”. Follow it like you mean it–it’s not that hard, I promise. And meet with me, call me, email me. Set your goals. If you don’t see the results you’re looking for–the goal that YOU set for YOU–I’ll refund all you’re money.

The “6-Week Transformation” will not only be a fun, group experience–it’ll help you finally get the body you desire. It’ll help you fit into the clothes you covet. Real results that you’ll see in the mirror every single day. Sleeker arms. Nicer thighs. A flatter stomach. They are all within reach. Only you can grab them though.

But I can help you as much as humanly possible–and that’s exactly what I do when you sign up for the “6-Week Transformation”. This is my all-inclusive, top-level program–I give my “6-Weekers” TOP PRIORITY.

I provide you with EVERYTHING you need.

Do you want sleeker arms, nicer thighs, and a flatter stomach?

It’s there for the taking.

I’ll see YOU at boot camp,

Clarence Ferguson RTSM, CMTA
Owner, Fysiques By Ferguson
Email: fitnusbiz@gmail.com
Phone: (602) 615-8019