Posts Tagged ‘Phoenix Personal Trainer’



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.








More to come 🙂

Clarence Ferguson RTSM/CMTA





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


Most people have some intention of trying to get healthier in the next year. The problem is that their plan is not very specific and it lacks the compelling reasons WHY they want to be in better shape. If you fall into the category of going all out come Jan 1 – working out 5 days/week, eating well, feeling great, only to wake up one morning with enough motivation to shut off the alarm clock, you definitely need to dig deeper into why you want to lose the weight and come up with a long-term plan.

Do you find you are mostly on your own when it comes to eating healthy and having intentions of losing weight? Is your partner overweight, yet doing nothing about it? Are you the only one in your household enjoying large salads, nuts, and fresh fruit and berries?

What if you and your partner BOTH decided to get in the best shape you possibly can in 2012? I mean, NO EXCUSES. What if you both decided to commit to a workout plan as a couple? You could hold each other accountable. You would be a team. You would be eating the same foods. You would no longer feel that you are ‘denying’ yourself anything because you are both eating the same meal. You would not have to feel tempted by the other foods in the house because they are not there! You could surround yourself with only healthy foods. You would feel that connection with your partner because you are both going after the same goal. Doesn’t this sound like a fantastic beginning to the New Year? How about the beginning of a new and exciting chapter in your life?

I feel so fortunate that friends are health nuts. We are always encouraging each other to work out and eat well. We have each other’s best interests in mind. It is so much easier to think and act like a fitness minded person when you hang with the same mindset as one. Fitness becomes your identity. It’s just a wonderful way to live versus trying to reach your health goals on your own. It’s like a constant battle field when other people in your home are not on your team. The goal in mind seems so much more out of reach. The fun of it is missing. Eating well seems more challenging because your intentions are different from everyone else’s.

I guarantee you that your journey towards healthy living will be that much more successful with your partner ‘on board’ with you. So you’ve got some thinking to do now:

1. How do I get my partner to want to get fit with me? Ultimately this will need to be their choice. However you can give them the reasons why you feel it would beneficial to you as a couple to get fit together.

2. Do you have a program you can both follow?

3. When will you do your cardio?

4. Do you have a nutrition program to follow?

I hope that I am getting you to really think about your health and fitness goals for 2012. It is almost here!

Committed to your fitness success,

Clarence Ferguson RTSM/CMTA

Top Fitness Expert Scottsdale/ Maricopa County

Fysiques By Ferguson/Fit Body Club

I’m often asked about “Diet Pills” and their effectiveness so I thought I’s share some relevant information about them.

Just click below


I love doing these post for you if you like them share them on Twitter, Facebook and whatever other Social Media sites you belong to! See you next year.

Clarence Ferguson RTSM/CMTA



This is a subject that people have consistently asked me about so I have to address it!

I was at breakfast this weekend with some friends recently and one of my friends was ordering breakfast for the whole group.  He proceeded to tell the server we would need a big batch of eggs.

Well, it came as no surprised when he looked at my friends; he assumed we would want all egg whites. I asked him why the heck would he not give us Whole Eggs, he replied something like this…”because I thought the egg yolks were terrible for you…that’s where all the nasty fat and cholesterol is”.

And I replied, “You mean that’s where all of the nutrition is!”

This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!

By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients… it’s not even worth trying to list them all.

In fact, the egg whites are almost devoid of nutrition compared to the yolks.  

Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids.

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).

And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg…

“But I heard that whole eggs will skyrocket my cholesterol through the roof” 


First of all, when you eat food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates its internal production of cholesterol to balance things out. On the other hand, if you don’t eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body. And here’s where it gets even more interesting…

There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.

And 3rd… High cholesterol is NOT a disease!  Heart disease is a disease…but high cholesterol is NOT.  Cholesterol is actually a VERY important substance in your body and has vitally important functions… it is DEAD WRONG to try to “lower your cholesterol” just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.

If you’re interested in this topic of cholesterol specifically, I can send you more information about Cholesterol  to your email just respond with send me information about Cholesterol.

In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.

To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study.  However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did. 

So I hope we’ve established that whole eggs are not some evil food that will wreck your body… instead whole eggs are FAR superior to egg whites.

But what about the extra calories in the yolks? 

This is actually a non-issue and here’s why… even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories that it increases your overall nutrient density per calorie you consume.  Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall.  In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.

Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat! 

Also, your normal supermarket eggs coming from mass factory farming just don’t compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet.  Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level.  On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.

I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.

Most people don’t realize that there’s a major difference because they’ve never bought real eggs from healthy chickens… The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids… and just a healthier egg in general.

This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen-house in horrible conditions and fed nothing but piles of corn and soy.  It’s a DRASTIC difference in the nutrition that you get from the egg.

So next time a health or fitness professional tells you that egg whites are superior (because of their “fat-phobic” mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks. Now as most of you know that I written diets for, I have suggested a 1 to 3 ratio of whites to yolk only to help with overall caloric deficit. But Whole eggs are always on the menu. So outside an extreme case, we’d all be better off eating ALL of our eggs with the yolks.

After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites?  NOT A CHANCE!  They intuitively knew that all of the nutrition was found in the yolks.  But our modern society has been brainwashed with misinformation about fats and cholesterol.

Another interesting study about eggs… 

I read a study recently that compared groups of people who ate egg breakfast’s vs. groups of people who ate cereal or bagel-based breakfasts.  The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight. 

It was hypothesized that the egg eaters actually ate fewer calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.

Enjoy your eggs and get a leaner body! For more information like this make sure you check out make sure you email me and I’ll add you to my fitness list.

Clarence Ferguson RTSM,CMTA

Why I recommend Whey Protein

One of the hardest aspects of starting a new diet plan is appetite control and breaking old habits. Now, we’re not talking about ultra-restrictive dieting here, because those are just dumb and only result in rebounds and misery.

What we’re referring to is any paradigm switch that requires you to pay attention to some aspect of your nutrition with the goal of dropping body fat and improving health. Whether it be carbohydrate cycling or calorie manipulation, any time you make a conscious effort to improve what you feed your body, your appetite can be your biggest enemy.

Say you’re simply trying to eat less on days that you’re not active – days you’re stuck at work and aren’t able to make it out for your nightly run or boot camp workout – it’s your appetite that can get in the way of helping you achieve your goals. Or you’re trying to avoid eating too much at your next Holiday party (you know the ones… where you eat so much you feel sick afterwards despite all intentions of not doing so).

But luckily, are good friend’s the scientists have spent time in the lab figuring out which foods can help you eat less or avoid eating something that really isn’t conducive to your healthy eating plans.

One of the foods that show great promise for helping you hold back and prevent food blunders is whey protein supplementation

Yes, you read that right: good ol’ whey protein powder, you seem gym folks drinking

In several different scientific investigations, whey has been compared to other protein sources and against carbohydrates and fiber, and has been shown to decrease food intake and improve appetite one to four hours later.

In other words, you’ll be less tempted to eat until you feel like you’re going to burst if you drink whey protein before a big meal.

In a recent Australian study, an is caloric drink containing whey was compared to tuna, turkey and egg four hours before 22 lean, healthy men were presented with a buffet meal (all men took in the same calories and grams of protein). Thewhey protein was found to elicit a higher insulin response and lower glucose response than the other protein meals. The whey also resulted in lower hunger scores and reduced food intake at the buffet.

So, calorie for calorie, and protein gram for protein gram, whey protein does the best job at helping you feel more satisfied and preventing you from overeating when tempted by a ton of good food.

In another recent study from the Netherlands, researchers compared whey protein to soy and casein (casein is the other protein found in milk) on satiety and hunger. Twenty 25 healthy men and women were given a custard breakfast made with whey, soy or casein protein and then presented with a lunch 3 hours later. The protein in the custard was either 10% of the total custard calories or 25%.

At 10% energy, the whey protein suppressed appetite and improved satiety more than the soy and casein protein. This was connected to increases in blood amino acids after taking the proteins, with whey stimulating greater increases than the other proteins. At 25% energy of the custard, all of the proteins had a similar effect on appetite and satiety.

From this study, we learned that whey at even small doses decreases appetite compared to other proteins. But, when the proteins are taken at high doses, they all prevented overeating.

So, if you only want to take in a few calories of protein before a big meal, your best choice is whey protein above soy and casein.

Finally, not overly surprisingly, whey in either a solid or liquid form was found to be superior to sugar in either solid or liquid form for reducing food intake and improving satiety.

Again, if you’re looking to control your appetite for any reason at all, choose whey protein over most other proteins and especially over sugars.

Whey can help you stick to your dietary plan and ensure you don’t overeat when faced with temptations. But, remember that this is all within the context of healthy and not over-restrictive eating patterns. Starvation diets will always result in bad outcomes even if they initially make you skinny.




Clarence Ferguson RTSM,CMTA


See yah on the lean side

Clarence Ferguson RTSM,CMTA