Holiday Guide pt. 2

Welcome to week 2 of your guide to the holidays!  Did you enjoy last weeks post? I’d love to hear from you! Lets jump right into pt. 2

Weekly challenge

Last week your challenge was to focus on yourself and do things that make you happy.  This week is simple. Your challenge this week is to work on getting all your Christmas presents bought and wrapped.  One of the most stressful things during the holidays is all the last minute shopping.  If you start early and give yourself enough time, when you remember the last minutes purchases you will be much less stressed.  If you already have all of your presents, get them wrapped!

 

Recipe of the week

 

Packed Protein Balls!  This week we’re making this yummy, easy snack that you can take on the go or enjoy at home. Once made, store in fridge for up to a week!

Ingredients:

  • 2/3 cup creamy peanut butter
  • 1/2 cup semi sweet chocolate chips
  • 1 cup old fashioned oats
  • 1/2 cup ground flax seeds
  • 2 tablespoons honey
  • 1 scoop protein powder (I use 1up Nutrition chocolate peanut butter)

Instructions: 

  1. Combine all ingredients in a medium sized bowl. Stir to combine.
  2. Refrigerate for 15-30 minutes to harden
  3. Roll into 12 bite sized balls.
  4. ENJOY!

 

Workout of the week

This workout is a shoulders and tricep workout.  It can be added in with last week’s leg workout!

Warm up: 8 minutes cardio of choice (I prefer bike to warm up)

Superset 1 – Medium Weight:

Lateral Raise: 3×10

Front raise: 3×10

Tricep dip: 3×10

Superset 2- Medium Weight

DB shoulder Press: 3×10

DB Arnold Press:3×10

Tricep Rope Pushdown: 3×10

Individual exercises- heavy weight

Over head extensions:3×10

Internal/External Rotation: 3×10 Each side

Tricep pushdown: 3×10

 

I hope you enjoyed the Holiday Guide pt. 2!  As we’re getting closer to the holidays make sure to enjoy them, enjoy the time with family and friends.  The holidays should be a time of thanks, gratefulness, and love so make sure you’re spreading that! See you next Monday at 9am for pt. 3!

Much Love,

Morgan Mckenzie

 

INDEX

Superset: A set that includes another set or sets

BB: Barbell

DB: Dumbbell

Holiday guide pt. 1

Welcome to our first week of your guide to the holidays!

Challenge of the week

This week your challenge is to to focus on yourself, focus on doing things that make you happy.  Every day this week, do one thing for yourself.  These daily tasks don’t need to be complicated, they can be as simple as sitting outside and enjoying the view or getting your favorite coffee.  During the holidays we tend to forget to take time for ourselves and let ourselves go both mentally and physically.  This holiday season remember to take care of yourself.

Recipe of the week

Overnight oats! This is a yummy breakfast or an easy prepared snack!

Ingredients:

  • 1/3 cup Oats
  • 1/3 cup Almond Milk (or milk of choice)
  • 1/2 teaspoon Cinnamon
  • 1 teaspoon Agave
  • 1 tablespoon Flax Seeds
  • Small handful Almonds -optional
  • Sliced Banana (or fruit of choice 1/3-1/2 cup) -optional

Instructions: Mix all ingredients together and refrigerate over night.  I like to top mine with the fruit in the morning but it’s your preference.  The amounts can be adjusted to fit your macros!

Workout of the week

This first workout is a leg and glute workout! Add this workout in twice this week.

Warm up 8 minutes cardio of choice (I prefer bike to warm up)

Hack squat: 3×10 (if you haven’t done these before start light)

Superset with

Leg press: 3×10

DB or BB squat: 4×10

BB hip thrusts: 3x 10

DB Wide Goblet Squat: 3×12

Superset with

DB Front to reverse lunges: 3×8 each leg

Stretch and roll out!

I hope you enjoy The Holiday Guide pt 1!  I can’t wait to hear from you guys about this week’s challenge, recipe and workout.  We’ll see you back here next Monday at 9am for pt. 2!

Much love,

Morgan Mckenzie

 

INDEX

BW: Body weight

BB: Barbell

DB: Dumbbell

 

 

Guide to the Holidays!

Holidays are a time of family, fun, and food.  They’re a time to look back on life and enjoy the little things.  If you’re anything like a majority of the fitness community you probably dread the holidays… You dread the thought of all the desserts and yummy foods.  You dread the vacation time with family and friends, the high fat drinks, and lots of eating out.  You dread the thought of going to the gym and dread feeling like you have to workout five times as hard because of everything you ate last night…

 

I’m here to tell you it’s okay! I’m here to tell you that I have a weekly guide starting December 3rd until Christmas to better help you through the holidays! Every Monday ending Christmas Eve, I will be posting a guide holiday guide.

 

What do I expect?

Every Monday you will be getting a guide to help you though the holidays.  Included will be workouts (home and gym workouts), healthy recipes, and more!

 

How do I get this guide?

SIMPLE! Check back here every Monday morning and see each piece of the guide in the “Holiday Guide” Tab.  Don’t worry if you miss Monday morning, you can access the guide in the tab at anytime!

 

I can’t wait to help you through this holiday season!

See you at 10am next Monday!

Much love,

Morgan Mckenzie

Chest and Tri’s!

Welcome back fit fam! Are you looking for a new chest and tri workout? Stay tuned for your next workout! Let’s just jump right in and get you guys going!

This is a workout that anyone can use, whether you’re    experienced or new to working out.

Warm up 8-10 minutes with cardio of your choice and stretch.

During warm up make sure to get your heart rate to your target heart rate. Do you know how to calculate your personalized target heart rate? Do you want me to make a blog explaining the benefits of starting your workout in the target HR and how to find yours? Let me know!

Super set 1 (8-12 reps 3 sets)

  • DB chest press (or sub BB chest press) 8-12 reps
  • DB chest fly 8-12 reps 3 Set

Super set 2 (8-12 reps 3 sets)

  • Incline DB press
  • Incline pushup

Super set 3 (8-12 reps 3 sets)

  • DB decline press
  • Decline push up

Super set 4 (8-12 reps 3 sets)

  • DB pullover
  • Bench dips

Super set 5 (8-12 sets 3 sets)

  • Rope tricep push down
  • Tricep single arm extension

STRETCH and ROLL OUT

Did you enjoy this workout? What type of workouts and posts would you like to see more of?

I hope you kill your workout babes!

Much love,

Morgan Mckenzie

Key:

DB- Dumbbell

BB- Barbell

Superset-  a set that includes another set or sets done one after another with little to no rest

When life happens

Welcome back!

Let’s jump right in.  Where have I been? Have I been training? Stretching? Cardio?

The answer is no. No to all of it and that is okay.  Fitness is a part of my life but not my whole life.  I needed to take some time off for a couple reasons… A few months ago I re-injured my knee, I was told I could continue to workout on it but not if it hurt… Let me tell you, it hurt.  Taking the time off has given it time to heal, working out on it now feels completely natural.  Mentally, I wasn’t in it.  I was a zombie at the gym and didn’t want to be there due to family issues. My head wasn’t in it and I was in a low spot, I needed time to step back. I mentally and physically couldn’t go to work full time (some weeks 6-7 days), spend the time with my animals that they needed, meal prep, and workout.  I was too mentally exhausted to do it all which is why I decided to take a step back and that’s okay.

 

Fitness is a part of my life, it isn’t currently my whole life.  Will it ever be? Next year when I compete and am in prep, yes it will be my whole life but right now I’m enjoying the process. It will be my whole life when I take the leap into full time personal training but right now, it’s not.  It’s okay to have hiccups, it’s okay to need to take a step back.  You will not ruin all your progress (but don’t resort to eating everything and not doing anything physical).

For a long time I felt like I couldn’t take time off, I felt horrible for not eating perfect, I still don’t eat perfect), I felt like I would loose all my progress.  That isn’t the case. You need to do what’s best for you mentally AND physically. If your body is telling you to take a step back, do it.  Let me tell ya though, your normal workouts seem extra hard, and you’ll be extra sore when you get back to it.

 

SO do I regret taking time off? Absolutely not.  Will I work a little harder to get back? Absolutely.  Will I eat even cleaner? Absolutely.  Will I have cheat meals? Yes.  Will I have off days? Yes.  It’s all okay if you’re going through it to take a step back and decide what you need both physically and mentally.

 

That’s all for now, be on the lookout for another free workout coming soon.

XOXO

Morgan Mckenzie

Stretching?! Rolling?! WHYYY

Welcome back! Let’s talk about stretching and rolling.  If you’re anything like me, you started your fitness journey and said, “Oh I’ll stretch when I need it.”  I found myself stretching the day I worked certain areas and would only roll out my legs if they were super sore.  News flash people, this leads to injury!!!!

Stretching; placing particular parts of the body into a position that will lengthen, or elongate, the muscles and associated soft tissues.

Why is this important?  Stretching is important whether you’re exercising or not for a couple of reasons and here’s a few.  Without stretching, the muscles in your body become tight and sore.  In order to have correct posture, your body must be loose all over.  If one muscle is tight it can lead to more issues.  For instance, if your MCL is too loose and your ACL is too tight it can cause patella dislocations.  This is just one example.  Another reason stretching is important is to complete daily tasks.  If your leg or back muscles are too tight it can cause pain to lift light or heavy objects.  Have you ever bent down with your knees straight and felt the muscles in your legs tighten and it’s hard to reach the ground or object without bending your knees? That is from lack of stretching.

Okay so you want to start stretching? I believe stretching a minimum of three times a week is necessary.  For my body i have started trying to stretch 5-6 times a week.  There’s a ton of different stretches for each body part, I find the best ones for my body and stick with them.  Do you need stretching help? Write me and let me know so I can either make more blogs on the subject or some youtube videos on it.

So you stretch and your body is still tight, that happens! I have been having that issue so I decided to meet up with Chris with @LiveUnbroken.  I told Chris the issues I’ve been having (my legs and hips being too tight and how it’s affecting my training). Not only did he work on loosening up those body parts, he also gave me at home rolling techniques.  I suggest this for anyone who is having issues with no relief.  While Chris is in San Diego, there are people all over who can help you.  I recommend someone who is not just a massage therapist but also licensed or certified in subjects regarding sports medicine.  Chris is a Licensed Physical Therapist Assistant, Certified Massage Therapist, ART, IASTM and RockTape.

In the past I have rolled with a foam roller.  It turns out to really target the muscles big and small, the best thing to use is a rolling ball.  Rolling and stretching go hand in hand, the purpose of both is to make your muscles loose.  The longer you train without stretching and rolling, the more injuries and the more severe injuries you will have.

 

If you take anything form this, post take away that you need to be stretching and rolling.  If you have any questions please please write me!

Much love,

Morgan Mckenzie

Protein pancakes?!

Welcome back fit fam!

Let’s talk protein pancakes… As I’ve said before, I am gluten free for medical reasons. I’ve had a hard time finding and adjusting to gluten free pancakes as most don’t taste the same. The same goes for protein pancakes, they just aren’t good old fashioned pancakes! I’ve been searching and searching for a good, easy, protein pancake and I’m here to say I found it.  Would you believe me if I said its a cake mix too?

Lil Buff Protein Cake Mix (@lilbuffprotein) is as you can guess, a cake mix.  It comes in “Fit-Fetti”, “Cocoa Crave”, and “Leaner Lemon”.  I wasn’t sure what to think because I found out about it from one of their sponsored athletes (sponsored athletes or ambassadors have to like the company and talk highly lol), but I decided to order a single serve bag anyway.

When I received my package I, of course, opened it right away. Included was a thank you card which you just don’t see companies do anymore.  Also included was the cake mix recipe card with a protein frosting recipe as well. The small hand touches about this company I loved and already made me want to order again and I hadn’t even tried it!

Fast forward to testing day lol… Since I have been looking for a protein pancake recipe I decided to use it to make protein pancakes instead of the cake (recipe below).  Once I mixed all the ingredients together I noticed it was pretty thick but before cooking already smelled good.  Due to the mix being thick, I just had to guess when to flip them over since it never really bubbled through (don’t worry I didn’t burn them and had I, I still would have eaten them lol).  Once they were done, I decided to try them without any topping.  I found they were sweet enough that they didn’t need any toppings. However I would recommend sugar free syrup, nut butter, or peanut butter if you want a topping.  They were super fluffy, sweet, easy to make, and just all around flavorful.

I definitely will be ordering through Lil buff Protein Cake Mix again and I recommend you try them out as well! Next order I plan on ordering all the flavors to try, and making an actual cake, and some brownies too.

Here are the macros for the cooked serving of cake mix (didn’t add in the 30grams pancake mix)

  • Carbs- 21g
  • Protein-32g
  • Fat-6g

Here is the recipe that I followed!

  • 1 bag Lil Buff Protein Cake Mix
  • 30 grams pancake mix (of your choice)
  • 1/2 cup unsweetened apple sauce
  • 1 egg white (3 tablespoons)
  • 2 tablespoons almond milk (or milk of choice)

Mix ingredients together and cook as regular pancake!

ENJOY!

I hope you enjoyed this blog! I definitely recommend Lil Buff Protein Cake Mix, however I am in no way sponsored by this company and I am not getting paid for writing this.

 

Much love!

Morgan Mckenzie

Crush your next leg day!

Welcome back fit fam, if you’re still sticking around I appreciate you!

Today I have a leg workout for you to enjoy.  I personally am bulking before cutting for a show so I train legs twice a week as I want to focus on their growth. I would recommend training legs at least once a week though. Let’s jump in.

 

  • Warm up: 8 minutes of cardio at a moderate pace.
  • Back squats: 4 sets 8-10 reps
  • Superset 3 sets:
    • Leg press – 10-12 reps
    • Calve press – 10-12 reps
  • Hip Thrusts: (with band around knees) 3 sets 12 reps
  • Smith Machine Squats: 2 sets of 10 with feet out in front then 2 sets of 10 with feet underneath.
  • Super set 3 sets:
    • Hamstring curl – 12 reps
    • Lunges – 10 Reps each leg (Forward, reverse then curtsy)

 

I hope you enjoy this workout and the booty is nice ‘n sore! Let me know what you think of it and don’t forget to subscribe to be notified when there’s a new blog up!

Much love,

Morgan Mckenzie

Diets?!

Welcome back!
Let’s talk diets! There are a million diets out there for a million different reasons.  I personally don’t believe in “fad diets.”

What is a “fad diet”?  Fad diets are diets that promise quick weight loss through what is usually an unhealthy and unbalanced diet. Fad diets are targeted at people who want to lose weight quickly, typically without exercise. Fad diets usually make you believe you’re losing fat. However, you’re really losing water weight! A couple of well known fad diets are: Adkins diet, South Beach diet, vegan diet, ketogenic diet, paleo diet, and gluten free diet.  I don’t believe these diets are long term fixes for diets or fitness. I believe eating a well balanced diet and exercise is the way to go!
That being said, I am gluten free and I also have Oral Allergy Syndrome.  What does that mean?? Being gluten free means my body can’t properly process wheat, rye, or barely.  This includes all white flours or whole wheat flours.  There are gluten free options now at most places. However, I would never recommend going gluten free (or any diet) without talking to a medical professional.  It actually stinks but is medically necessary.  If I eat gluten I am doubled over in pain. I am not gluten free for a diet, I am gluten free because it makes me sick.  Let me just say, NOTHING is safe for me, it’s in everything from drinks, sauces, food, and seasonings.

Oral allergy syndrome… I’m sure you’re thinking wtf is that?!  That’s what everyone asks, including me!  Oral Allergy Syndrome (OAS) is an allergic reaction in the mouth following eating certain foods. It is a type of food allergy classified by a cluster of allergic reactions in the mouth in response to eating certain fruits and nuts. For me, my throat, tongue, and ears get itchy and sometimes it’s hard to breathe. This potentially means I could become allergic to all fruits and all nuts (but I’m hoping not). So again, my food choices (or diet), are medically necessary.

I believe in diets, sure. I believe in limiting your foods and counting macro and mirconutrients.  I believe in quantity control.  I don’t believe in fad diets to loose 10 pounds fast, I don’t believe you can’t have anything good in order to be fit, and I don’t believe in making yourself miserable by not eating anything you want.  But it’s different if you have allergies or have been told by a medical professional to stay clear of foods. So bottom line, don’t be fooled by fad diets and make good and healthy food choices.

Thanks for sticking with me guys!
Morgan Mckenzie
Please note I am not a medical professional and I am not a certified nutritionist.  All questions about diets should be talked to with a medical professional.

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