My name is Fergus Devis. I am 32 years old American fitness model and instructor. I am an enthusiastic and creative personal trainer and group fitness instructor with more than 15 years of experience working with individuals, as well as small and large groups of participants with different fitness levels and ages. I have a holistic approach to health through movement, strength, control, cardio and healthy eating. I go beyond a good technique to make sure you get the right balance between a fun activity you can look forward to and challenges that make you progress and be proud of yourself. I started in 2003, so I bring 15 years of experience in teaching, coaching and training to every session. I know how to ensure my clients and get the results they want. I believe in the power of health and fitness, and I love seeing the positive impact it has on my clients. My primary focus for clients is on functional movement as it is a necessity in life that every single person needs. My mission is to encourage people to stop exercising and start training.
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My name is Fergus Devis. I am 32 years old American fitness model and instructor. I am an enthusiastic and creative personal trainer and group fitness instructor with more than 15 years of experience working with individuals, as well as small and large groups of participants with different fitness levels and ages. All of my Social Media and other various links are here right under my photo for you to easily use. Please remember to check out the items I sell and endorse at the bottom of my page.
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Personal Training
Hi I'm Fergus Devis. Welcome to my profile.I'm a American-based Personal Trainer, group Trainer and fitness instructor providing 1-to-1 coaching, group training sessions and nutrition guidance. My primary focus for clients is on functional movement as it is a necessity in life that every single person needs. By applying this concept you, ultimately can develop the ability to look good and move well. My mission is to encourage people to stop exercising and start training. Begin your journey today and commit to purposeful well-being for the long term.
My Workouts
If you get too big and muscular you quickly lose the elegance needed as a Male Model and won't be able to fit any regular-sized jackets. That's why my goal as a Model has always been to stay athletic while still maintaining a high muscle definition and a chiseled six-pack! For this goal, I have developed a workout routine.
I do 4 sets of each exercise with a target of 7-10 repetitions.
The day I: Chest, Shoulders, Triceps:
Incline Bench Press
Dumbbell Shoulder Raise
Chest Dips
Barbell Shoulder Press
Day II: Back, Biceps
Barbell bent over row
Pull ups
Butterfly reverse
Barbell curls
Day III: Legs, Lower back
Barbell Squat
Barbell Deadlifts
Dumbbell lunges
Weighted hyper extensions
Including a rest of 80 seconds after each exercise, gives me an intense 45-minute workout. There is no need to spend 2-3hrs at the gym! Just don't check your phone and push yourself to get stronger every time! An intense 45min workout is much better than a 3hr freestyle session without any plan and focus!
My Diet
My daily fitness diet plan is the following:
You'll need to eat additional starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. If you're training to pack on size, you'll eat like this more frequently. And when you're hours removed from a workout, you'll limit starches and increase fats, which will keep you on track to meet your fat-loss goals. For meals containing starchy carbohydrates, your meal options include:
Meats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod.
Dairy: Yogurt, cottage cheese, low-fat milk and cheese.
Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn and rice.
Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon and berries.
Starchy vegetables: Potatoes, corn, green peas, green lima beans and cassava.
Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers and mushrooms.
Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds and flax seeds.
Beans and legumes: Chickpeas, lentils, kidney beans, black beans and pinto beans.
Oils: Olive oil, flaxseed oil and avocado oil.
My Supplements
Enhancements can't furnish you with maximal muscle gains if your nourishment and exercise programs are inadequate.
To acquire muscle, you need to eat enough calories and protein, just as an exercise, in a perfect world with loads. When your sustenance and exercise regimens are under tight restraints, you might need to think about dietary enhancements.
Creatine and protein supplements are likely the best decisions for muscle acquire, yet different enhancements might be useful for specific individuals.