Rainy Day Feels

Hello February!

And welcome back fit fam!

This whether can definitely keep you gloomy and down but remember how much you can do in the rain! During these past few super cold, rainy days (okay, okay, not nearly as cold as the rest of the country right now), I’ve spent my time exploring, hanging out at the ranch, reading and just relaxing! Even though the cold whether can make you depressed, make sure to take some time and just enjoy it! Here are some pictures we took in the rain the last couple days!

Keep scrolling for a leg workout you need to try on your next leg day!

rain 4rain 5rain 1

rain 3

 

While trying to stay warm I did this quick leg workout! (If you follow me on instagram I just posted this workout with videos @morganmckenzie6)

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

Squats squats squats (everybody!): 6 sets x 8 reps (1 warm up set)

Leg Press: 4 sets x 8 reps

Superset with…

Calve Press: 4 sets x 10 reps

Glute Machine: 3 sets x 10 reps each side

Prone Leg Curl: 3 sets x 10 reps

Finish with 15-20 minutes cardio of choice (I prefer stairs)

STRETCH and ROLL out!

 

I hope you enjoyed this quick little post! Let me know how you like the workout!

Stay safe and stay warm!

 

Much love,

Morgan Mckenzie

Welcome to 2019

Welcome to 2019! Can you believe it? Neither can I!
I hope your holidays were filled with family, friends, joy and lots of love.  I hope you enjoyed some time off and my guide to the holidays helped you stay less stressed! You can access the guide at anytime to see the free workouts and recipes.  Enjoy!

Lets talk resolutions!

I know we’re already a couple weeks into 2019 but that means you’ve had time to think about them.  I have a lot of little resolutions this year, some bigger than others, but all important and all fit into each other.  I make 7 different resolutions that all work together.  Don’t make unrealistic resolutions as these are the ones you won’t reach and will make you feel disappointed in yourself. Remember, even the ones you think are the tiniest resolutions are important.  The next important part of making resolutions is not making any one resolution too big! So let’s get started!
  1. Health/Fitness- What is your fitness goal for 2019? Is it to lose weight? Step on stage? Maybe it’s small, it’s just to make it to the gym 2x a week.  Start easy and work everyday for it.
  2. Mental/Emotional Mindset- What are some things you want to see change in 2019? Is your emotional state perfect? No, no one’s is so what are some ways to improve your mental state?
  3. Financial/Business-  What do you want to see for yourself financially and in business?
  4. Spiritual- Does your spiritual relationship need work? What can you do to improve your relationship?
  5. Social/Relational- What can you do to improve your relationships in your life?
  6. Fun- What do you want to do for “fun”? Travel? Concerts? Stay-cations?
  7. Educational-  What can you do this year to further your education? Is it for business? Yourself?
That’s your resolution guide, but you won’t reach them just by writing them down.  If you want to reach not only your resolutions, but also all your goals, you must make a plan!  SO that’s your next step.  Once you have your 7 (maybe you have more or less) resolutions, written them down and make a plan for each one.  Let’s say one resolution is to read more, then make a plan to read every morning or every night before bed.  Make a daily, weekly or monthly check list to keep yourself accountable.  Make easily, reachable steps to hit all your resolutions and goals. Write them down.  Write it all down, take the time to get out a piece of paper and a pen and write it all out.  I’m talking old school pens and paper, don’t just add a new note in your smart phone that you won’t look at for another year.  Write it down and leave it somewhere where you can keep yourself accountable.
Remember, fitness is great but to stay healthy you need to make sure you’re mentally healthy as well! I hope this helps you stay organized in all aspects of your life.  May 2019 bring you all that you need.
Much love,
Morgan Mckenzie

Holiday Guide pt 4

Happy Christmas Eve and welcome to week 4 and our final week of our guide to the holiday series! I hope this series has been helpful with getting through the holidays.  You’ve received three challenges, three recipes and three workouts.  This week you’ll be receiving your last one of each.  Christmas is tomorrow… Can you believe that?  I hope by now you have all your gifts, I hope they’re wrapped and I hope you’re shopping is done!

I know, I know.  It’s Christmas Eve! Let’s jump into week 4!

 

Weekly Challenge

This week’s challenge is to simply “be there” with your family! Step away from your phones, social media, video games and tv and really spend the time with your families.  Year by year you will notice things starting to change, members won’t always be there, some will spend the time traveling, some will work, and that’s just life.  Enjoy the time you have while being all together, because before you know it, it won’t be the same.

Your challenge for this year is to take the time to enjoy it.  Take the time to slow down, go on that vacation, spoil yourself and your family, make the move, take the job.  Pay it forward when you can.  Show the world the love that it deserves.

 

Recipe of the week

Everyone loves pancakes, am I right or am I right? I have your morning pancakes for Christmas morning!

Ingredients:

1/2 cup pancake mix

1 banana

1/2 cup egg whites

1/2-1 scoop protein powder of your choice

Cinnamon to taste

Instructions:

  1. Mix all ingredients together
  2. Heat pan to medium heat and lightly grease
  3. Drop batter onto heated pan
  4. Cook until bubbly and flip
  5. ENJOY!

 

Workout of the week

I know how busy life is with the family around.  I know you may not make it to the gym and that’s okay!  This week we will be doing an at home workout.  You can do this at home, outside, at a hotel, at family’s, really anywhere!

Burpees – 30 seconds

Leg raises- 30 seconds

Tricep dips- 30 seconds

Bulgarian lunges- 30 seconds each side

Shoulder tap plank – 30 seconds

Single leg flute bridge- 30 second each leg

repeat whole thing 3x!

 

I hope you’ve enjoyed this series! The holidays can be a crazy time but that doesn’t mean we should get so overwhelmed!  Do you want to see more series like this one? Comment and let me know!

I hope everyone has an amazing Holiday season and I hope this has helped you stay on track!

Much love!

Morgan Mckenzie

Holiday Guide pt 3

Welcome to week 3 of your Guide to the Holidays!  So far you have received two different challenges, two different recipes, AND two different workouts! This week you have much of the same! This is the last week before Christmas, can you believe it? Where has the year gone? It seems like yesterday we were getting ready for holidays!

I know the Holidays are a crazy time so I won’t drag this post out! Let’s jump into week 3!

 

Weekly Challenge

This week you actually have two challenges… The first one is for you.  Your challenge last week was to get all your gifts purchased and wrapped.  This week your challenge is to grocery shop early… we’ve all been there… waiting in line Christmas Eve or New Year’s Eve.  There is nothing worse then going in for your last 3-4 items and being in line longer than it took to pick them out! Save yourself the stress and shop early.

Your second challenge is in the spirit of the Holidays.  Your second challenge is to pay it forward.   Pay for the person behind you at Starbucks, pick up an extra pair of socks and mittens for that homeless vet you always see, help the kid finish paying who really wants that toy but is just a few dollars short.  Paying it forward isn’t just for the other person. The type of energy you put out is the type you receive.  Everyone is so busy during the holidays these days that they forget about the meaning.  They forget to reflect on what they have, and the joys life has brought them this year.  You don’t have to spend money to pay it forward, you can go out of your way and sit with the old man who’s all alone eating dinner, you can talk to the kid at school that no one talks to, you can make a card for the friend who doesn’t receive much for the Holidays.  This Holiday season remember what you have and pay it forward (and get your shopping done early, of course!).

 

Recipe of the week

If you’re anything like me you LOVE fries and I mean LOVE.  This week we’re going to fulfill your veggie and fry needs!

Air Fryer carrot fries

Ingredients:

  • carrots
  • 1-2 tablespoons olive oil
  • salt to taste
  • pepper to taste

Instructions:

  1. Wash the carrots and cut them in half, then cut the halves in half!
  2. Toss all ingredients in bowl.
  3. Place carrots in air fryer at 200 degrees for 15 minutes.
  4. Half way though pull out basket and toss carrots.
  5. ENJOY!

 

Workout of the week

Week one we did a leg and glute workout, week two we did a shoulder and tricep workout, and now for week three we’re going to do a back and bicep workout! Add this in to your workout this week!

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

Superset 1

Lat pulldown 3×10

EZ bar curls 3×10

Superset 2

DB curls 3×10

Hammer curls 3×10

Seated Cable Row (close grip) 3×10

Superset 3

Assisted Pull Ups 3×10

Straight Bar curl 3×10

Individual exercises

Incline Seal Row 3×10

Straight Bar Row 3×10

T Bar Row 3×10

Ez Bar Curl 3×10

 

I hope you enjoy pt. 3 as much as pt. 1 and 2!  The holidays are stressful, remember to take a step back and look at all that you have.  Remember to give back this week! We will see you next Monday for pt. 4 and our final part!

Much Love,

Morgan Mckenzie

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

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