Posts Tagged ‘Weight loss’



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





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

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

As you start looking online for the ultimate weight loss tips, tricks and diets you will soon see everyone has something different to say.

Losing weight can be as easy or as complex as you want it to be.

Some people have a extremely difficult time losing weight and others seem to be able to drop the weight with remarkably little effort.

Whatever your personal reason for wanting to lose weight is, I commend you for taking steps to better yourself.





Here, are some time tested tips for losing weight


1. The most important thing you need to keep in mind when you determine your goals for weight loss that you have to be realistic.

Set goals that you can obtain and once you hit them you can always raise the bar.

This is a great way for you to be able to keep your enthusiasm and move up while you are on your way to a thinner and sexier you.












2. Make an appointment with a Naturopath MD.


Speak with him or her about your long-term weight loss goals and exercises that are safe for you to do. Your doctor will take into consideration any medical conditions you have and medications you might be taking to determine the safest method for you to lose the weight. It also a good idea to have your blood work checked.


3. Meet with a fitness Professional develop an exercise routine and stick to it.


Do not over do you’re exercising because you will be more likely to become overwhelmed and frustrated. This can lead to the end of your enthusiasm for weight loss.

It’s best to not to go into a weight loss program if you are going to destroy the plan before you begin! Go at it slowly and improve properly to avoid burn out!

4. Take a weekly Journal of everything you eaten for at least a week before you start a new diet.


This will help you to see what you’re eating habits are, and your Nutrition Coach can detect patterns you have and help you fix them.

Once you see where you are going wrong you can change what you are doing.

However, you should continue to write down everything you eat once you have started the diet as well for accountability.

5. Do not totally forget about the sweets you love.


If you have a hankering for a particular sweet, go ahead and have it.

Once in a while is okay!!

Allow yourself to have a sweet once a week you will find that it is not as difficult to stick with the diet as it is if you say good-bye completely to junk food.

Just make sure you work out a little longer on the day you have the sweet and reduce the amount you would normally have in half.

Eat it slowly and thoroughly chew it.

You will find this to be a great way to satisfy your craving.

Following these tips for losing weight should help you stick to your guns and stay true to your diet.

Weight loss is a process that requires dedication and commitment.


Once you know this is what you want, you can devote yourself to becoming happier and healthier. Find an accountability partner. Join a fitness club.


Remember before starting any new exercise or endurance training, or diets it is best to discuss these options with or trusted fitness expert.

Again as always having a blast bringing you my current thoughts and inspirations.

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Your’e in Charge

Success often comes to those who dare to act.  It seldom goes to the timid who are ever afraid of the consequences. There may be many aspects of life that you do not have direct control over, but what ends up in your mouth is not one of them! Exercise your right to choose wisely and your body and waistline will thank you for it. So here’s my Nutrition tip of the day to help you get RIPPED:

  • If it’s a vegetable and its green… eat it. And it’s
    best if you eat it raw.
  • If it’s an animal that walks, runs, flies or swims…
    or was GOING to be an animal that walks, runs,
    flies or swims… then you can eat that, too.


Anything that does not fall into those two categories…

Do NOT eat it!

Here are other examples of what you CAN eat?

CATEGORY 1:  If it’s a vegetable and its green… eat it.

And it’s best if you eat it raw.


This includes, but is not limited to:

  • Spinach
  • Romaine lettuce
  • Lettuce
  • Turnip greens
  • Green peppers
  • Green beans

OK, I admit… not the most exciting stuff to eat. But stick with it. If you eat it fresh and raw, you’ll acquire a taste for it and after a while, you’ll find yourself enjoying it and actually CRAVING it.

If you just can’t stand the taste (or lack thereof) put a little organic salad dressing on it, like Newman’s Italian or something like that. But don’t overdo it… you only need a LITTLE to give it a little more flavor.

CATEGORY 2: If it’s an animal that walks, runs, flies or swims… or was going to be an animal that walks, runs,flies or swims… then you can eat that, too.


This includes, but is not limited to:

  • Beef                             
  • Chicken
  • Turkey
  • Fish
  • Seafood
  • Eggs


Here’s a typical “get ripped” meal:

  • Beef – portion size approximately the size of the
    palm of your hand.
  • Fresh, raw, preferably organic spinach – portion
    size… as much as you want!

Repeat every 3 to 4 hours while you’re awake using different foods from each category to prevent boredom. It really is that simple. After just a few weeks, not only will you LOOK and FEEL a lot better… you’ll probably be a lot healthier, too.

Give it a try for 6 to  8 weeks or so and let me know how it goes.


Binge eating disorder is characterized by compulsive overeating in which people consume huge amounts of food while feeling out of control and powerless to stop.

A binge eating episode can last an hour or more, or happen periodically throughout the day. Binge eaters are not eating because they are hungry; they are eating as a reaction to an emotional issue. This is why binge eating as well as any over indulgence is tied to emotional overeating.

The key features of binge eating disorder are:

* Frequent episodes of uncontrollable binge eating
* Feeling extremely distressed or upset during or after binging
* No regular attempts to “make up” for the binges through vomiting, fasting, or over-exercising.


People with binge eating disorder struggle with feelings of guilt, disgust, and depression. They worry about what the compulsive eating will do to their bodies, especially the weight gain, and beat themselves up for their lack of self-control. They feel as if they can’t stop and don’t think it’s a serious enough problem to get help.

According to the National Institutes of Health, two percent of all U.S. adults suffer from compulsive overeating-making binge eating disorder more common than bulimia or anorexia. Unlike other eating disorders, which primarily occur in women, binge eating disorder also affects a significant number of men.

Though emotional eating and binge eating are related, they are very different. A binge eater may eat because the food is there and they have no control to stop eating it. An emotional eater reacts from an emotion they are having.

If a binge eater happens upon a box of donuts in the break-room, they can react by eating several in one sitting for no apparent reason other than the fact they see the food there. An emotional eater would react to the food only if an emotion leads them to feel the donuts will numb their feelings.


To determine if binge eating is the cause for weight gain, examine the emotional reasons for it. Processing these emotions are hard and takes time, but there are some good techniques that can help you modify behavior and combat binge eating while working on the underlying issues. Here are a few:

Stay clear of binge foods. Don’t buy or let into the house anything that triggers a binge– whether it’s cookies, chips, pretzels, cheese, or ice cream. If it’s not there, it won’t be there for a binge. Avoiding binge foods at work and other social situations may take some patience, but if that includes avoiding break-room goodies and missing out of social events, do whatever it takes to protect your health.Decorate the fridge with images that motivate you. Clip pictures of fit bodies from your favorite magazines and keep them right where you can see them before you grab some food. Even having a picture of your fit self (or unfit self to stay motivated) will keep you from binging on some of your favorite foods.

Call a friend. Instead of grabbing that bag of chips (which should not even be in the house) reach for the phone a call a friend. Distract yourself with lively conversation. If you really want the chips, pour out a couple and put the bag in a location where they cannot be ready seen.

Grab your journal. Write about all the good things you have been doing for your health lately. Write about all the positive comments others have given you. Jot down notes on what you can do better with adjusting to a new healthy lifestyle. Take a Walk! Anything that gets the mind off eating saves inches off the waist.


Go pamper yourself. Do something positive versus destructive. Paint your toenails, take a bubble bath, get a massage or facial, Go to the gym and burn up a sweat. There are many places to go and healthy activities to take part in can lead you away from the temptation of food.

It takes time to break a bad habit. The weight did not appear over night and it won‘t disappear that way either. Each day is a new learning experience, so there are no slip-ups, back-slides, falling off the wagon, or do-over’s. If you do have a binge, don’t beat yourself up about it, pick yourself up, and work even harder to finish the day strong.

Clarence Ferguson Scottsdale Personal Trainer always takes a personal interest in each client!

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In Washington, DC and everywhere else it seems as if the government, nutritionists, medical doctors and “established” organizations are hell-bent on making Americans FATTER by spewing utterly ridiculous and completely unsubstantiated advice about how to eat and lose weight.

Here are some of their most popular nutrition-related weight-loss myths:


Myth #1: A calorie is a calorie

First, let me ask you a commonsense weight loss question – if you had two identical twin sisters and you put them both on very different 1,500 calories diets. The first one ate all of her calories from McDonald’s and the second one gets all of her calories from lean, healthy meats, fish, eggs, fresh fruits and vegetables, seeds, and a small amount of fresh dairy products. Do YOU think they’d look the same at the end of a year?

We have actually known that all calories are NOT created equal for at least 50 years, and we keep getting the same results over and over and over.

Take this study for example. All participants were on hypocaloric diets (less calories than they need). All did the same amount of activity, ate the same number of calories, etc. The ONLY difference was where those calories came from. The results speak for themselves.

Group A: 1000 calories at 90% fat: lost 0.9lbs per day

Group B: 1000 calories at 90% protein: 0.6lbs per day

Group C: 1000 calories at 90% carbs – actually gained some weight (not really significant though).

We keep repeating these types of studies and we keep getting the same results

Why do our so-called authorities in Washington, DC keep selling us the same raft of lies? That is probably a book in and of itself, but here’s the gist: Official nutrition recommendations are political and financial decisions – who made campaign contributions (it is DC)? Who’s lobbying for what recommendations? What industry group does this scientist work for? Who paid for the research? Was it the same company that will make money off of its favorable results?

The list of questions goes on and on and on. Plus, there’s also just plain old stubbornness – people like tradition, they like to do what they’ve always done.

Rarely are official nutrition recommendations the result of years of practical experience about what works and what doesn’t, and a thorough and unbiased review of research. The people who make official recommendations do NOT usually work one-on-one with people helping them to get weight loss results. If your mortgage payment doesn’t depend on your ability to produce results, then I do not care what you have to say.


Myth #2: High protein, moderate carbohydrate diets are unsafe

There are at least 15 years of peer-reviewed clinical research saying that there is absolutely no risk posed to normal, healthy people from short or long-term exposure to a high-protein diet. In fact, higher protein/moderate carbohydrate diets (I didn’t say none or low carbohydrate) have consistently been shown to outperform low-fat/high-carb/low-Protein diets for weight (fat)loss, in the treatment of diabetes, and for heart health.


Myth #3: Juice is healthy

The federal government in Washington, DC and nutritionists would have you believe that drinking a glass of juice is the same as eating a piece of fruit. Well, the fact of the matter is that a glass of juice is about as nutritious as a glass of Pepsi.

A. to make a small 8 oz. glass of OJ, you must extract all of the sugar from FIVE oranges. Ounce for ounce, OJ has the same amount of sugar as Pepsi. Is it better because it’s “natural”? NO! Cocaine is a plant extract, is it now a health food? All sugar comes from plants anyway. There is NOTHING more fattening than a bunch of sugar.

B. In the process of extracting the juice virtually ALL of the vitamins are lost due to exposure to the air and from the chemicals used to increase extraction yields from the fruits.

Conclusion: all sugar, no vitamins – not a health food. Instead of OJ, eat an actual orange. It has fiber, tastes good and it will make you feel full (unlike the juice, so it is really empty calories that your body won’t register as having eaten them). Bureaucrats in Washington, DC don’t necessarily have your best interests in mind when writing policy, sometimes they are trying to help sell more oranges because you can drink far more than you can eat.


Myth #4: Moderate drinking is healthy

Doctors love to say this one. They say it for two reasons, both of which are misleading at best:

Reason #1 is there was a large study of studies (meta analysis) that showed that people who drank moderately lived longer than those who did not drink at all. There’s a HUGE problem with this study, former alcoholics and people who were so sick that they could not drink were lumped into the group of people who CHOSE not to drink. They took the average life expectancy of all those different types of people to get their “data.”

If you’re so sick that you can’t drink alcohol, you probably don’t have long to live. And being an alcoholic is VERY hard on your body and will probably shorten your lifespan.

Reason #2 is that alcohol thins your blood. Well, so does water and fish oil and those have ONLY positive side effects? Whereas alcohol IS a toxin, and it does stimulate both fat storage and muscle loss – that is a bad combination for weight (fat)loss.

Conclusion: Drinking in moderation is something that you do because you like it, not because it has any health benefits whatsoever. “But red wine is healthy” you say. The good stuff in red wine comes from the grapes that it was made of – grapes. You can just eat the grapes and rid yourself of the alcohol. Am I suggesting never drinking ? No! but don’t allow lobbyist and the food industry to allow you to believe that drinking is healthy based on a few ingredients. A simple one hour talk will have to on the right track and help you avoid the traps of the Food and Drug industry!

See you next time

Clarence Ferguson RTSM,CMTA