Wes Ferguson Fitness Blog

Jump Around: Jump Rope for Heart Health

2015-05-01T13:12:00.001-07:00

Need a killer warmup or a quick cardio blast? Get jumpin' with this heart healthy workout. All you need is a jump rope, which you can find for about $10.

I recommend weighted handles and plastic wire; pass on those poor quality wooden handles and nylon ropes.

Best Value: Valeo
Worst Value: Denise Austin

Using a timer, watch, sun dial, whatever, go for four rounds as follows:

2 minutes jump rope

30 seconds rest

2 minutes jump rope

30 seconds rest

1 minute jump rope

30 seconds rest

1 minute jump rope

This routine is less than 8 minutes and will leave you heaving with deep breaths. There are multiple variations you can use, such as the double hop, running man, hip twist, reverse swing and many more. To increase difficulty, double the time increments to four minute sets and two minute sets.

If done properly, jump rope has less impact than jogging.

Jump rope benefits:
Weight Loss
Increased Cardiovascular Fitness
Improved Muscle Tone

How Sam Smith Lost 14 Pounds in 14 Days

2015-03-19T12:28:00.001-07:00

Sam Smith says he's lost 14 pounds in 14 days. The UK singer has changed his diet and has been hitting the weights:

"Three weeks ago I met a woman who has completely changed my life. Amelia Freer has helped me lose over a stone in 2 weeks and has completely transformed my relationship with food," the Grammy-winning singer wrote on Instagram on Tuesday. "Everyone go check out her incredible book, and start to live healthy. It's not even about weight loss it's about feeling happy in yourself. Love you Amelia & thank you for making me feel so happy inside and out @ameliafreer #eatnourishglow"

The 5x5 Workout

2015-03-04T10:01:00.001-08:00

I train in a variety of spaces and equipment, but it always comes down the the basics. I think some of the most challenging workouts are simple yet effective.

With this routine you can add additional weight, and set time goals to make it through each round. Try doing this in just 20 minutes. Be sure to warmup, then cool down and stretch afterwards.

The 5x5 workout can be done with body weight or dumbbells at home, the gym, or anywhere in between.

5x5

5 reps each exercise, repeat each round 5 times

Round 1

Burpees

S. Lunge (es)

Jump squats

Mtn climbers (es)

Round 2

Walk up pushups

Side plank arm raise (es)

Calf raises (es)

Donkey kicks

WTF is HIIT anyways?

2015-01-29T23:36:00.002-08:00

In both group and 1-1 settings, I use HIIT programming to whip people into shape! What is HIIT, you may ask? It stands for High Intensity Interval Training. The workouts consist of bursts or high intensity, followed by active recovery movements.Some example HIIT programs, below.

Pure Cardio Blast: 20 seconds of Sprinting, 10 seconds of walking using a treadmill (or not…try the road or your backyard) repeat 8 times.

Body Weight Home Challenge: 20 Pushups, 20 Squats, 20 Knee Raises, 20 Burpees. Repeat a total of 4 times.

Here's a link to some more in-depth HIIT workouts that will challenge any level

Healthy, Budget Friendly Turkey Chili Recipe

2015-01-29T23:19:00.002-08:00

Turkey Chili Recipe

Okay, so I stole this image from Google, sue me. It basically looks like a really good picture of the chili I made. Or whatever.

Turkey chili is a great slow cooker recipe. Super cheap and easy way to feed a big group. You can really dumb this down with canned items, which is simply using a can opener and setting the crockpot to low all day long. Better yet, you can add fresh ground turkey, and a medley of beans, such as Bolt's Red Hill 13 Bean Soup Mix. Although the more fancy beans need to be soaked in water overnight first, it's more than worth the effort, and little extra change. I also add slicked carrots, corn, and diced tomatoes. Served topped with avocado slices, plain Greek yogurt (in place of sour cream, you seriously won't notice the difference), and a sprinkle of sharp cheese.

As for spices, I usually add a hearty dash of lemon pepper, red pepper, a little sea salt and Trader Joe's 21 season salute. You can skip the pepper spices all together and flavor to your liking.

Elevate Your Game

2015-01-27T20:32:00.001-08:00

I came across this on Twitter and it made me think about being proud of being trashy versus acting classy. I guess that's how I've always thought of it, one must put on airs to "act classy." Really though it's about having dignity and respect for others to present yourself with some manners, and a decent look. Elevate yourself!

Calvin Harris is Hot and Shirtless

2014-12-19T09:56:00.000-08:00

Calvin Harris, I would. This hot DJ/singer/model is the highest paid DJ in the world and the new face of who-cares-he's-shirtless.

He's had a fit makeover in the last few years.

Living in LA seems to have helped: 'The food is fantastic over here. You can eat healthily, there’s a lot more healthy options than in the UK — that’s a fact.' he told The Sun when he moved there in 2012. His daily routine now involves eggs for breakfast ('egg-white omelette with smoked salmon and spinach for protein, fibre and omega-3') and a trip to the gym before hitting the studio.

ADA STEP OUT WALK photos

2014-11-15T13:54:00.001-08:00

American Diabetes Month

I joined Jillian Rose Reed and other celebs to kick off the ADA Step Out LA walk to stop diabetes.

Here are a few pics from the event!

Hold the Lettuce! Avocado and Cucumber Salad

2014-11-12T09:27:00.001-08:00

This is a super easy salad I love to make. Take a couple ripe avocados, some Persian cucumbers and heirloom tomatoes. Chop to desired bites (I like to leave the tomatoes whole, but you can easily half them). Mix everything in a bowl with some light vinaigrette and you're good to go. Also great as a base for a more elaborate salad - add chicken, dried cherries, sliced almonds, whatever is on hand. So quick, easy and healthy!

Arnold Schwarzenegger's No.1 Rule for Success

2014-11-11T14:18:00.001-08:00

I had a chance to meet Arnold Schwarzenegger and Biggest Loser Trainer Jen Widerstrom at the Muscle and Fitness double cover event at Gold's Gym in Venice, California. It was a fun night on the red carpet, meeting Fallon Mercedes from FitWithFallon.com, and mingling with other fitness professionals.

Arnold Schwarzenegger on success: "Rule number one, work your ass off."

Hunger Games: The Katniss Workout

2014-11-03T09:00:00.000-08:00

Archery is a great workout, plus you look cool and feel like an action star.

What muscles are being worked?
Bow side: Triceps, deltoid and lats
Drawing side: Trapezius minor and rhomboids.

What exercises strengthen these muscles for better archery skills?
Pushups to strengthen the triceps and shoulders.
Lateral pulldowns
Lateral arm raises
Bent over arm raises
Military press
Reverse butterfly
Rowing

Here's how to turn these exercises into a challenging workout:
Set a timer for 15 minutes. Do 20 reps of each exercise above, moving from one to the next without stopping. After the last exercise is complete, start over at the beginning. See how many times you can get through the series in 15 minutes. Two times through is a fairly good pace (giving you about a minute for each exercise and a little room to transition into each one. Going three or four times through the series is pushing it to max power.

Shrink Inches with DIY Plastic Body Wrap

2014-09-12T12:34:00.001-07:00

I have a model friend who swears by this body wrap. It's supposed to shrink and tighten, creating a visual loss of flab. It's the DIY Plastic Body Wrap! I've tried it myself and like the effects.

Step 1: Slather the area in Preparation H.

Step 2: Apply several layers of plastic wrap.

Step 3: Wait around an hour looking like an idiot.

Step 4: Remove.

Step 5: Selfie.

Q&A: What Is Interval Training? 5 HIIT Benefits!

2014-08-28T09:55:00.001-07:00

Q: What is interval training?

Interval Training is based off a simple principle; alternating bursts of intense activity with intervals of lighter activity.

Interval training:

1) Burns MORE calories. That's right! Maximize those efforts, don't waste your time and energy.

2) Improves aerobic capacity. Build a stronger cardiovascular system, live healthier!

3) Is more efficient. Research shows 15-minute interval training routines have the same benefit as hour-long sessions (especially when jogging at the same pace on the treadmill)

4) Burns more fat. The high-intensity of the exercise is said to kick your body into overdrive, burning fat during the repair cycle after a workout

5) Requires no equipment and can be done anywhere!

How to Get Back Dimples

2014-08-12T16:28:00.001-07:00

Becks' back dimples, seen right above the belt line.

There are three main factors to attaining these "Venus Muscles" or back dimples - the first being genetic.

However, the other two factors MAY help someone attain back dimples if they don't currently have them.

#2 is low body fat. A leaner midsection is especially important to allow the indentations to show

#3 is a strong, muscular back, which can also help show off the indentations

Toss My Salad! 10 Minute Lunch Idea: Chicken Kale Salad

2014-07-17T10:38:00.003-07:00

I'm a fan of being easy. I also have a very tight...schedule. That's why lunchtime has to be quick and simple.

Chicken Kale Salad:
Trader Joe's frozen "Just Chicken" strips
Trader Joe's "Power of the Greens" salad bag; baby kale, baby chard & baby spinach
Persian cucumber
Raspberry vinaigrette

Cook chicken in skillet with seasonings (I use TJ's 21 season salute OR a poultry seasoning); slice cumber, mix in salad in a bowl, add cooked chicken, toss and top with vinaigrette.

Easy, healthy and yummy. And we're done here. NEXT!

If you have a little more time and some other things in the kitchen, like slicked almonds, dried cherries, white raisins, avocado, cherry tomatoes, strawberries, throw some of those in the mix. With some really simple base ingredients, you can throw in new things to create new twists that keep it fresh and different.

The Clay Diet: Lose Weight, Toxins?!?

2014-06-27T09:55:00.000-07:00

Thigh gap alert!

Zoe Kravitz: “I did a cleanse. I tried to do it the healthiest way as possible, even though it’s not healthy to do. I ended up drinking clay, because it cleans out your body and fills you up. I was eating like a Mason jar of pureed vegetables a day and running.”

She lost 20 pounds for her role in The Road Within.

The Descendants Actress Shailene Woodley has also spoken out about eating clay and it's purported benefits. While on David Letterman she backed up her claims by saying everyone should "look it up" ...so I did.

"The Food and Drug Administration (FDA) regards Bentonite clay as a food ingredient that is Generally Recognized as Safe (GRAS). The FDA has not approved of Bentonite clay treatments for any ailments or conditions, internally nor externally, nor has it reviewed Bentonite clay's effect on toxic removal and digestive health of the body. "

While eating clay could be harmless, it could be toxic (and therefore perfectly ironic). There are some concerns about both a pregnant woman and her fetus, actually being exposed to arsenic, lead and other toxins that naturally occur in soil. The same goes for people who aren't expecting.

"Removing metal from the body is not necessarily good — iron, for example, is a metal and essential to health. So, there could conceivably be benefits, but there could certainly be harms — and a favourable benefit/harm ratio has not been established to justify recommending this," says Dr. David L. Katz, M.D., MPH, FACPM, FACP, aHuffPost blogger and founding director of the Prevention Research Center at Yale University. Katz additionally called Woodley's assertion about the negative charge of clay 'meaningless.'"

Bottom line: There are better ways to get calcium, iron and minerals, like eating food rich in these nutrients.

OMG Dihydrogen Monoxide!!! IT'S EVERYWHERE

2014-06-26T17:10:00.000-07:00

100% true statements about DHMO:
It's an industrial strength coolant and solvent; used in manufacturing.
Cancer patients are saturated in the stuff.
Factories are allowed to dump 100% pure DHMO into rivers.
If you breathe pure DHMO you will die, and thousands do every year.

DHMO is the chemical name for water.

20 Minute Challenge!

2014-05-16T18:44:00.001-07:00

As a certified personal trainer, I hear a variety of reasons why people can't workout. They don't like gyms, or don't live close to one, they don't have the money to join a gym; and even if they did, they don't know what types of exercises to do – on top of it all their job is super demanding, they have too many other commitments and can't find the time.

These contentions all have one thing in common: They're the most typical excuses for avoiding exercise. You don't need a gym, or a lot of time, to get fit.

In a pinch with a busy schedule? Hate the gym?

This 20-minute challenge is for you!

After a brief warm-up (such a brisk walk, or jog) put 20 minutes on the clock. There are plenty of apps you can download on your phone that will count you down.

See how many times you can repeat the following exercises in 20 minutes (you should be able to complete at least 3 rounds):

Plank Jacks

Start in a plank position; belly down, legs straight, feet together, resting on the forearms; using the arms, core and legs to keep the body in a straight line off the ground. Jump the feet out wide, then return the feet back together, holding the core tight. It's literally jumping jack which holding a plank, hence the clever name, “plank jack.” Do 20 times.

Push-Up Planks

Start in a plank, then reposition the arms into a push-up position, holding for a brief pause, than moving back down into plank position. Repeat 20 times. (If you're beginner, start with 5-10)

Squats

Stand with your feet hips width apart, keeping a straight back as you bend from the knee and push back like you're sitting in a chair. Squeeze the thighs, straighten the knees and return to a standing position. Perform 10-20 repetitions.

Burpees

Starting in a push-up, jump the feet forward, raising to a squat position, then leaping up into the air. Get back into a push-up position and repeat for a total of 10 times. Add difficulty by doing a push-up, rather than just holding the pose.

Easter Trail Mix

2014-04-19T13:29:00.001-07:00

People love my nuts.

As a treat to my Balls Out class (a military-style workout with weighted medicine balls), everyone is getting a taste - with my yummy Easter Trail Mix!

Salty, crunchy, sweet and chewy.

Almonds, peanuts, dried cranberries, white raisins, and gourmet jelly beans.

Buying all the stuff is, yes, more wxpwnsive than grabbing a pre-made bag. Until you realize you have enough trail mix fixins for a good month rather than a couple days. I keep a stock pile and replenish as needed, rotating in new things to try and mix it up. It's a great snack with no guilt!

Are 'Health Foods' Making You Fat?

2014-04-17T16:02:00.003-07:00

But it's healthy, the box says so! Except...NO.

Calories are like ninjas. They can hide in plain sight. This is especially true for those who think they're eating healthy and actually gulping down unwanted added calories. Here are a few big offenders:

1) Protein bars
Whoops! You just ate 300 calories.
Even though most protein bars are about the size of your fist, they pack a bunch of calories, sugars and sometimes carbs as well. AVOID.

If you're trying to lose weight, have learn proteins after a workout instead, or a homemade shake so you can keep better track of the calories consumed.

2) Juicing
Many juices are simply sugar water, even if the entire fruit is in there.
That's because fruit mainly consists of water, and generally has high fructose levels. When you juice it, you get sugar water. Drinking several a day to "be healthy" in between meals, and the calories will sneak up on you.

I've had clients lose weight by simply having them stop juicing.

3) Low fat/Fat-free foods.
Lower fat content doesn't always mean fewer calories.
For example, two tablespoons of reduced-fat peanut butter gives you 187 calories. The same amount of regular has 191 calories. Half a cup of fat-free vanilla frozen yogurt contains 100 calories, compared to 104 for the same amount of regular.

The Godzilla Workout: Aarom Taylor-Johnson

2014-04-15T16:49:00.000-07:00

With his ever ballooning physique I'm wondering, does he play Godzilla? Are they making him fight the monster in hand-to-hand combat? Shoot.

Aarom Taylor-Johnson is 190lbs of Kick Ass right here...and no those puns will never get old!

Tom Hardy Shirtless on Esquire

2014-04-11T17:44:00.001-07:00

Don't let his rugged good looks fool you, Tom Hardy is a big old teddy bear. He certainly looks like a big daddy bear. Rawr!

He tells Esquire:

“I have always been frightened with men. To the point where I couldn’t go into a gym because of the testosterone and I felt weak. I don’t feel very manly. I don’t feel rugged and strong and capable in real life, not how i imagine a man ought to be. So I seek it, to mimic it and maybe understand it, or maybe to draw it into my own reality. People who are scary, they terrify me, but I can imitate them. I’m not a fighter. I’m a petite little bourgeosis boy from London. I don’t fight, I mimic.”

What are the best ways to eat healthy at work?

2014-04-08T15:00:00.001-07:00

How do you get into the habit of packing a daily lunch?
Pre-pack on Saturday or Sunday. The hardest part of starting a new habit is ...actually doing it. We forget or run out of time; so plan ahead by preparing everything you can in a single setting, rather than each day in the morning rush before work. It's easier to portion out 5 lunches and set them in the fridge or pantry so they're ready to grab and go!

How can you avoid snacking on the inevitable goodies?
When I worked a 9-5, I always had a snack drawer at my desk. Yes, a full DRAWER! Fill it with raw almonds, 100 calorie snack packs, trail mix, raisins, those little tuna packs, etc. No reason to his the vending machines, just reach into your drawer

Any tips on how to resist burgers and pizzas on a stressful day?
Stress eating is inevitable, accept that this might happen. Stop making yourself more stressed by feeling guilty over it. Instead, plan ahead with those packed lunches, snacks and salads. If you have one stress eating day out of five you're still doing better the majority of the week.

How can you stay healthy if your other colleagues are not (and not offend anyone)?
Ask them to help you stay on track. Often people will want to try to eat healthier alongside you, or openly judge you when you stray. It's like having the food police right there to call you out.

What are the disadvantages of skipping lunch?
DON'T SKIP MEALS EVER!!! A light lunch will keep your energy up and brain power flowing. Skipping out on necessary protein and vitamins means you're going to be grumpy and lethargic. That phone call or email can wait. Set a specific time you are "out to lunch" and establish that you cannot be interrupted during this time.

Do you recommend eating at your desk? Why or why not?
Don't eat at your desk. It's gross. A messy, crumb filled work space is not conducive to productivity. Give yourself a break; it is entitled to you by law.

What healthy snacks do you recommend having on hand?
Raw almonds, fruit chews, dry fruit, trail-mix, protein shakes, grapes, bananas, carrots.

How do you recommend getting back on track after a bad week?
Forgive yourself first. Bad weeks happen and it;s not your fault. What you CAN change is how you will deal with it now and moving forward. Simply start over. Allow yourself permission to wipe the past away and try again!

Now Gluten Free!

2014-04-04T19:04:00.000-07:00

The gluten free trend:

Is it unhealthy or ineffective?
People THINK it's healthy, but trust me a gluten free cookie isn't a health food.

Why is it popular?
Because people will really jump off a bridge if everyone else does. Miley Cyrus actually popularized this diet a couple years ago (and admittedly she does have a banging body). Many thought this was a fad diet she was following, like Atkins or something. She actually has a gluten and dairy allergy.

What would a more effective dietary adjustment be for those looking to shed pounds?
Cutting SUGAR rather than gluten, dialing back on carbs (although not carb free, we need those!) and eliminating empty calories (like alcohol and those aforementioned cookies!)

Divergent Workout: Get in Shailene Woodley Shape!

2014-03-25T16:28:00.004-07:00

Tougher than Katniss?

Divergent trainer and fight coordinator J.J. Perry shared star Shailene Woodley's routine with People.com

WARM-UP

Jog. Start with 25 minutes on the treadmill at a slow, relaxed pace, just enough to get your heart rate up.

CARDIO

Jump rope. Start with 90 seconds of jumping, then rest for 30 seconds. Repeat the cycle four times. Work your way up to 4 minutes of jumping followed by 1 minute rest (yes, you still have to do it four times).

Box jumps. This CrossFit move means hopping up on a plyo box—its height is up to you—for 4 sets of 10 jumps.

CALISTHENICS AND PLYOMETRIC DRILLS

Single-leg balances. Stand on your right foot with your left knee bent at 90 degrees. Have a partner stand across from you with their hand extended at waist level. Quickly jump so your right knee touches their hand—while trying to keeping your left leg hovering—then land on your right foot again. Repeat 30 times on each leg.

Knee drives. Do this Muay Thai drill as quickly as possible; it should be an explosive movement. Crouch into a fighting stance (bouncy-knees, on your toes, with your right leg slightly behind you) and drive your right knee up to chest level; tap the toes back to the ground and do it again, 30 times on each side.

Burpees. A burpee is a compound bodyweight move where you stand with your feet shoulder-width apart, squat down to put your hands on the ground, kick your legs back into a plank, do a push-up, jump your legs forward, then jump upward with your arms reaching up. Start with however many burpees you can do before you collapse, and work your way up to 3 sets of 15.

Push-ups. Do 10 each of these three variations: standard push-ups, diamond push-ups (with your hands touching to form a diamond), and wide-arm push-ups. The close and wide stances help target different areas of the arms and chest.

Lunge kicks. Get into traditional lunge position (your left knee bent at a 90-degree angle, your right knee bent behind you). Then quickly stand up and kick your right leg out straight in front of you. Do 2 sets of 20 lunge kicks on each side to build leg strength.

ABDOMINAL WORK

Planks. Hold yourself at the top of a push-up position for 1 minute, working up to 90 seconds. Repeat, this time supporting yourself with only your left arm, then again with only your right. (You can extend your non-working arm forward for balance.)

Cross-crunches. Lie on your back with your legs in tabletop (knees bent at 90 degrees), then twist up so your left elbow touches your right knee, then repeat on the other side. Do a total of 30.

Old-school sit-ups. Do 10 regular ones, 10 where you go halfway up, and 10 where you lower yourself halfway down. Finally, hold yourself halfway up for 10 seconds. “It should smell like barbecued abs because you’ve torched them so much,” Perry says.