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

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