the following portion of daytime Blue
Ridge is sponsored by the his national
women's health and fitness day and it is
the nation's largest annual health
promotion event for women of all ages
yeah joining us today is doing a
Ferguson the owner of Ferguson Fitness
welcome back thanks for coming on thanks
for having me
so talk to us a little bit about
national women's health and fitness day
and how you are celebrating okay well
yeah like you said it's a big health
promotion event nationwide to just
remind women that you know it is
important to take care of yourself it is
important to you know you know be active
and be fit and be healthy for all the
people that depend on you and just for
yourself you know it's really really
important for women to do that yeah I
mentioned the important word remind
because I think like you said we take
care of everybody else we forget about
ourselves right that a lot in in your
field of work absolutely and you know
that's you know my little soapbox moment
is you got to put yourself first in the
in the sense of you know if you don't
take care of yourself than all the other
stuff is gonna it's gonna fall apart at
some point like on the airplane if the
masks fall you're supposed to put it on
yourself before exactly exactly all the
women I know are the glue for their
family and you know you got a you got to
keep that like machine running well
fine-tuned so is there like a guideline
for women and when it comes to fitness
yeah absolutely we have national
guidelines for you know for for
everybody but you know particularly for
women you want to be active every day
you know that is really important we're
finding that sitting is the new smoking
so the more just general activity you
can build in play with your kids go for
walks meet a friend you know all of that
stuff where you're just not sitting for
long periods of time is important taking
breaks you want to try if you're want to
improve your you know cardiovascular
fitness 30 to 60 minutes a day you know
three to five days a week starting out
and and and that kind of stuff and that
can be anything that gets your heart
rate up strength training is soup
important for a women is important for
your health it is important to just be
strong and confident and do the things
that you need to do flexibility and
especially as we get older balance
training and you know just coordination
agility and are important as well okay
you have a couple of exercises just show
us because you posted it on Facebook an
interesting question yes yeah trouble
areas right right and I knew these I
have a trainer I hear these all the time
so I brought my handy-dandy loop that
you can take anywhere to do a couple of
things I'm not gonna put it on for the
leg stuff cuz it'll take a minute okay
but a lot of women you know have trouble
with with inner thigh outer thigh blood
area lunges are your friend and varying
your direction so one of the things I do
a lot with my clients is you know taking
it to the side so you know traditional
lunges we just go forward and back and
you know we need to vary the direction
another one is just taking it behind
like you know that's we call it a curtsy
that's a that's a girly term but and
also call it like a bowlers lunge where
you're just varying direction and you're
gonna target those different muscles on
the sides and the in the areas that are
harder to get so that's definitely one I
put in a push-up exercise yeah because
that targets your arm so well but you
know they can be modified hands and
knees
so I'll start there and you're just
keeping the hands wide you want the
chest to come between the hands not not
head down okay and if you want to add a
little bit of extra booty work yeah I
like doing multiple things all at one
time and core is super important this
one kind of gets core legs arms a little
bit of everything but it was just a
deadlift and we've got resistance with
the tube like I said you know the band
you can you know gun yep you got your
arm you can actually add a little rose
okay a little curl ladies you know take
care of ourselves yeah I need to do that
and if you want more information on
Ferguson fitness website you're on
Facebook yep we're on Instagram and I'm
gonna post more exercises on my stories
today so good examples yes thank you
very much