Archive for the ‘Uncategorized’ Category

 

 

Apparently the post i put up  a couple days ago hit some with several people, because I got a good number emails from folks thanking me for sharing my position on the whole New Year resolution weight loss thing.

 

 

 

Anyway, like I said in that post. I hate resolutions.

 

 

 

I believe you and I can accomplish anything we want, when we want and we don’t need the pressure of the new year or permission from the media in order to lose weight (or quit smoking or to make more money if that’s what you’re into).

 

 

 

So since my “down with the resolutions” post resonated with you, I got to thinking and came up with an idea!

 

 

 

Since what I do every day is help my clients lose weight and get into better shape I thought you’d want to know that I got inspired by your feedback and decided to create a New Year REVOLUTION fitness and fat loss program that’s going to deliver amazing results, and success will be pretty much be a sure thing.

 

 

 

Since I just got this idea, I don’t have all the details of the program down yet, BUT I wanted to get this note out to you to…

 

 

 

  1. Thank you for the feedback and the inspiration.

 

 

 

  1. Let you know to cancel your new year resolution because you’re going to want to join me for my new year revolution 😉

 

 

 

Like I said, I don’t have all the details now, but like all great mad scientist I’m going go to my drawing board and craft the most awesome weight loss and get back into shape program EVER and I’ll tell you all about it as soon as I get it together.

 

 

 

If you think you might be interested in learning more about my NEW YEAR REVOLUTION weight loss and back to fitness program then reply to this email and let me know you want more info.

 

 

 

Thanks!

 

 

 

More to come 🙂

Clarence Ferguson RTSM/CMTA

fitnusbiz@gmail.com

602-299-9357

http://www.facebook.com/fitnusbiznus.com

 

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When it comes to living a long and healthy life, there are two necessary ingredients: Meal planning and fitness. While some believe that they are one thing all together, nothing could be further from the truth. It is quite possible to have a perfectly healthy diet with deplorable fitness habits. It is equally possible to be very physically fit with less than savory eating habits.

 

There’s a clever little line in the Jimmy Buffet song “Fruitcakes” when his ‘lady’ is lamenting:

“I treat my body like a temple

 You treat yours like a tent”

 

I can’t help but think of this line whenever I think about all the people around the world who are going on these garbage in, garbage out diet plans hoping to achieve the weight loss success of those who are endorsing these products.

 

To be completely honest, it is possible to shed pounds through diet alone. It is difficult but possible. It is also possible to be physically fit and have a few extra pounds hanging around. To a large degree we are what we eat. If we consume a high fat low substance diet our bodies are going to lack the fuel required to burn the fat. At the same time if we aren’t providing our bodies with the tools it needs to build muscle it doesn’t matter how many weights we lift.

 

When it comes to diet and fitness, the best results are achieved when they work together rather than separately. Use your fitness routine to burn excess calories and use your diet in order to properly provide your body the nutrients and fuel it needs to build muscle. I’ve heard many times in my life that a pound of muscle weighs less than a pound of fat. While this is not true at all, a pound is a pound regardless; a pound of muscle occupies less space on the body than a pound of fat. Pound for pound, I would much rather mine be composed of muscle than fat. Dieting alone does not build muscle and that is something you will do well to remember in your efforts.

 

You should also realize that as you are building muscle you may be shedding inches while not showing a great deal of progress on the scale. It is very important that you keep this in mind throughout the weight loss process. Do not measure your progress by the scales alone or you will achieve misleading results. The problem is that far too many people do just this and get frustrated and give up when they are actually making progress. Do not allow yourself to be a victim of the scales. Look in the mirror, try on your tight pants, and measure your waistline. Measure your success by how you feel after climbing a flight of stairs not by how many pounds fell of the scale this week.

 

By incorporating fitness into your diet routine you are also enabling your body to burn off any extra calories you may have consumed during the day. This means that if you want to have a small ‘cheat’ during your day, you can make up for it by burning a few more calories than normal in the evening. This isn’t something that should happen often but an occasional occurrence isn’t going to make or break your diet.

 

You should also look at dieting and fitness as a ball and glove type of relationship. While you can play ball without the glove, it seems to work so much better if you have both. Diet and fitness when combined can create fantastic weight loss results for those who take them both seriously. The thing to remember is that neither works as well alone and neither will work unless you are willing to do the work. You must make this a priority in your life in order to achieve the best possible results.

 

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Clarence Ferguson RTSM/CMTA

 

Since we in the middle of the barbecuing season and pool parties, especially in hot Arizona, I thought I ‘d shed some light on the question of Barbecuing.

People used to question the nutritional effects of barbecuing because they were concerned about the fat content of traditional barbecue fare like hot dogs and hamburgers. That concern is valid, but it’s easily avoided by substituting skinless chicken and fish.

Unfortunately, researchers say there is still another concern about the health impact of barbecuing any animal meats; when they are cooked in the intense heat of the barbecue, substances are formed that have been clearly shown to be carcinogens (substances that can start the development of cancer). And these substances develop regardless of whether low-fat or high-fat, red meat or white meat is on the grill.

In a landmark report on diet and cancer risk, the American Institute for Cancer Research (AICR) notes that as meat – red or white – is cooked, natural substances that it contains react under intense heat to form compounds called heterocyclic amines (HCAs) that have been linked with increased cancer risk in some animal studies. The longer the cooking time and higher the temperature, the more these carcinogenic substances formed.

Studies in the Journal of the National Cancer Institute have shown that people who frequently eat heavily browned or very well done meat are three to five times more likely to develop breast, colon and stomach cancer than those who eat it less often. Studies of rodents demonstrated that these HCAs are distributed to mammary (breast) tissue and cause changes in a cell’s genetic material. However, we don’t have proof that this process occurs in people.

Does this mean that if you care about your health you must banish the grill? Not necessarily. Researchers note that how people barbecue affects the risks. For example, marinating meat or poultry even briefly before cooking reduces the amount of HCAs formed by about 96 percent. Partially pre-cooking meat for two minutes in the microwave just before grilling prevents 90 percent of the HCAs normally formed.

Avoid the black char that often forms during grilling, since it is particularly concentrated in cancer-causing substances. Other carcinogens of concern come from the smoke. You can limit the meat’s contact with smoke and decrease this risk if you raise the grill a little higher from the heat and choose leaner meats and trim all visible fat so it can’t drip and cause smoking. Placing food in a foil packet also prevents smoking.

The rest of your meal can reduce the risks of grilling as well. Antioxidant vitamins and phytochemicals in fruits, vegetables and soy foods seem to block some of the damage HCAs do to cells. Studies from Oregon State University demonstrate that substances in tea increase the body’s ability to detoxify and excrete HCA before they do their damage.

Look at the overall balance of your meal. AICR recommends that at any meal, animal protein like meat, poultry and seafood should occupy no more than a third of your plate. And that’s especially true when it’s grilled. By limiting your meat portion, you limit your exposure to HCAs and other carcinogens. And by enjoying a healthy portion of fruits, vegetables and whole grains, you get loads of cancer-fighting, health-promoting nutrients and phytochemicals. If you want to grill some of these veggies, that’s no problem, since the HCA reaction occurs only in foods with animal protein.

Clarence Ferguson RTSM/CMTA

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21 Tips to a Leaner Body

Posted: June 3, 2012 in Uncategorized

I am here sitting on the couch with my laptop ,  watching the news (why do I torture myself) watching Angelina run around playing, so I thought I might put up a quick blog post.

 

Here are 21 tips to getting leaner

1) Lift weights heavy enough to reach failure between 8-12 reps

2) Do HIT cardio (high intensity interval training) this is when you do a period of very fast pace cardio followed by a period of slower pace

3) Avoid over-training! You’re body needs 48 to 72 hours to recover.

4) If you love carbohydrates you can use simple carbohydrates (OJ and Pomegrate juice or grape juice or any carbs you enjoy) and protein immediately within 30 minutes of your workout

5) Eat small frequent meals every 2 to 3 hours (depending on your metabolism)

6) Eat a lean protein source every 3 hours

7) Take essential fatty acid supplement

Supplement with whey protein and Glutamine

9) Make sure to always take a multivitamin

10) Become friends with green leafy veggies and eat them ALL THE TIME

11) Say good-bye to Mayonnaise and BBQ sauce and say hello to Salsa, Mustard and hot sauce. (I love green Tabasco)

 

 

 

 

 

 

 

12) Drink water all day long and get rid of liquid calories (unless it’s a protein shake)

13) Limit Alcohol (Alcohol has 7 calories/gram) we all need to work on this one

14) If you must drink, keep it in moderation and don’t add more calories to your drink (Sodas, juices, creams etc…)

15) If you can, take a 15 to 30 minute power napin the afternoon

 

 

 

 

 

 

 

16) Breakfast, Lunch and Dinner should include 1/3 Protein, 1/3 healthy fat and 1/3 fibrous carbohydrate. Make adjustments according to your metabolic type.

17) Make sure you engage in some form of resistant training 2 to 3 times a week.

18) Don’t ever ever skip breakfast

19) Cook your food in bulk. (I cook my food on Sundays and Wednesdays)

20) Always know your schedule the night before and know when you are going to eat the next day

 

 

 

 

21) Always have a RTD (ready to drink) shake with you at all times in case you can’t get to your food

 

 

Have a great Sunday! Were off to the pool

Clarence Ferguson

Virgin coconut oil

Posted: May 19, 2012 in Nutrition, Uncategorized

Coconut trees can be found in almost all of the 7, 107 islands of the Philippines — a hot, humid, and tropical country located in Southeast Asia. For centuries, the inhabitants of these islands have turned to the coconut tree — the so-called “Tree of Life” — as a source of materials for shelter, food, and alternative medicine.  The coconut tree is called “Tree of Life” because almost all of its parts can be utilized.  The trunk is used as lumber;  the woven leaves are used for roofing; and even midribs from the stems are brought together to form a native broom.

Another natural product that comes from the tree is the coconut oil.  This oil is derived from fresh coconut meat to produce a food supplement known as Virgin Coconut Oil (VCO).  Using the “cold press” method, the coconut oil is extracted by grating the fresh coconut and by squeezing the coconut meat.  The  coconut milk is put into a sanitary container, covered, and allowed to stand for about 24 to 36 hours. The “virgin” coconut oil which naturally separates from the water content of the coconut milk is then transferred to another container. At that stage, the VCO is ready for consumption without cooking, heating, or any other process that might take away some of the nutritional properties of the virgin oil.

Lately, the coconut oil has been given much attention not only for its use in cooking but also for its value as a hair and skin care product.  The VCO is actually used as a hair tonic and skin moisturizer. Many Filipinos use the coconut oil to maintain a youthful, wrinkle-free skin. VCO can also be used to treat sunburned skin.

Research findings show that VCO is an effective ingredient for skin care treatment. The virgin coconut oil is high in antioxidants that penetrate into the concealed tissues of the skin.  The oil helps protect the body against the formation of free radicals which are molecules that rob electrons from the millions of cells in the human body. Free radicals damage and destroy these cells including the body’s connective tissues. These tissues are responsible for keeping the skin elastic and flexible. VCO helps to strengthen these connective tissues and aids in the prevention of skin sagging and wrinkling. VCO softens and moisturizes the skin, and removes dirt from the outer layer of the skin making it shiny and smooth.

Many skin care solutions in the market are made from vegetable oils that have gone through various refining processes, making these products prone to free radical generation. These processes have stripped these products of most of the essential antioxidants.

Virgin coconut oil is still a very good skin care treatment alternative since it has retained its antioxidant properties.  The antibacterial, anti-viral and anti-fungal properties of VCO are from the presence of lauric acid in the oil. Lauric acid helps prevent disease-causing bacteria that may lead to skin infections. Medical experts now advise people to take at least two tablespoons of VOC a day as a preventive measure against  bacterial infection. VCO kills many forms of viruses and bacteria that cause pneumonia, ear and throat infections, and other illnesses.  Instead of taking antibiotics and other synthetic drugs, people should now consider the use of VCO as a food supplement and over-all health aid.

Clarence Ferguson RTSM/CMTA

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Ever wonder how you can possibly lose weight when the average dinner out contains over 1,000 calories? Well, don’t fret! Keeping yourself in shape when dining out is simply a matter of ordering the right menu.

Below are 6 tips for having a healthy dinner out (while still enjoying your meal like normal!):

– Watch Your Drinks – By not ordering an alcoholic beverage, you’ve saved yourself a considerable number of calories. Try sipping iced tea sweetened with a noncaloric sweetener, or water with lemon. You’ll be glad you did when you consider the calorie savings.

– Have A Salad – One of the best menus to have is salad. Not only will it fill you up so you’ll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart healthy. Be sure to ask your waitress to hold the croutons which will further reduce your caloric load. Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based ones. You also have the option of using vinegar and olive oil which is heart healthy.

– Don’t Order An Appetizer Unless Necessary – Do you know that some appetizers have more calories and fat than the main course? Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans fats and calories. It’s not a healthy way to start your meal.

 – Choose The Right Kind Of Foods – Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you’ll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you’ll be reducing your caloric and carbohydrate load. Also, stick to tomato based sauces rather than cream based and you’ll enjoy a considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.

– Don’t Overeat – Today, many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you’ll be less tempted to overeat.

– Say “No” To Sugary, Fatty Desserts – Instead, go for a  low carbohydrate dessert selection such as a low carb cheesecake. These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note.

The next time you go out for dinner, keep the above tips in mind. You will be surprised how many calories you are able to slash out of your meal just by ordering the right menus! Happy healthy eating!

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