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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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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

According to the United States Department of Agriculture, a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.  But just what minerals and nutrients are vital to our health and well-being?  Consider these nutrient-dense foods when you’re looking to improve your vitamin and mineral intake.

Vitamin A is needed for good eyesight and optimal functioning of the immune system.  Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.

Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates.  Whole grain breads, cereals and pastas have high amounts of thiamin.

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat.  It’s used in many body processes, including converting food into energy and the production of red blood cells.

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.

Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars.

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth.

Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.

Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby.

Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.

Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods.  It’s needed to transport oxygen to all parts of the body via the red blood cells.

Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans,  raw milk and meat.

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grains, legumes, and starchy vegetables are all good complex carbohydrate sources.

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flax seed, fish oils, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.

Clarence Ferguson RTSM/CMTA

Fysiques By Ferguson/Fit-body Club

http://www.fitness4sccottsdale.com