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.

Motivation!

Welcome back!

Let’s talk motivation! What keeps you motivated? What keeps you going, not just in the gym but in life?  Life has a funny way of pushing you down but what you do with it is what matters! I’ve heard so many people talk about lack of motivation with the gym, school, careers and life.  Here’s my 5 biggest tips on staying motivated and keeping on track.

  1. Do it for YOU.  What ever it might be, do it because you love it.  Do it because this is what YOU want and what YOU are dreaming about.
  2. Don’t get discouraged.  Like I said, life pushes you down but when that happens stand back up and get back to it.  Things get better whether it’s a bad grade, a demotion, or a plateau in the gym.  Don’t give up when things get tough, use that to come back even stronger than before.
  3. Remember where you started and where you’re going.  We all started somewhere.  Just because you have off days doesn’t mean you’re not going to succeed. YOU can do this.  You can keep going, you are good enough.
  4. Find like minded people.  Find people to surround yourself with that will push you to do better and succeed.  Find people who want the best for you. Remove the negative people from your life and let yourself grow.  Find role models to look up to.
  5. STAY POSITIVE.  We all have off days, weeks and months. Heck, last week I had a bad week with nutrition! The key is to not bang yourself up about it but instead know you have to do better and find ways to do better in the future.

No one’s perfect, so stop being so hard on yourself.  Push yourself to the limits, but do it for you.  Keep going for you.  Things get better, you will get stronger.  If you need someone to help you stay motivated, email me! I am always here to help keep you motivated.  Remember, Don’t stop until you’re proud.

 

Much love,

Morgan Mckenzie

Ab Circuit?!

Happy Monday. (Even though its my Tuesday)

Just thought I’d jump on and give you guys an\ ab circuit for the week! It doesn’t matter where you are in your fitness journey, you have abs in there.  They may be hiding, but I promise, they are there.  Let me tell you the secret to abs…. here it goes… abs start in the kitchen! Of course you have to train the muscle but stubborn stomach fat won’t go anywhere without proper nutrition!  Here’s a quick easy ab workout for you!

Keep in mind all of these exercises should be done slowly and controlled

Day 1:

-Bicycle crunches- 20 each side

-Plank Shoulder taps- 20 each side

-Full plank- 1 minute

*Three sets

Day 2:

-Flutter kicks- 1 minute

-Plank jacks-30

-V-ups-15

 

Hope you enjoy, let me know what you think!

Much love!

Morgan

Welcome to 2018!

Welcome to 2018!
Sorry it’s been a while… holidays, relationships, family, its been a crazy couple of months.

Lets talk about goals… I feel it is very important to make goals, write them out, look at them, check them off.  It doesn’t matter what they’re for as long as you’re working towards something.  My biggest goal this year is to finish my personal training certification and get my business off the ground.

What’s your biggest goal for 2018? What are you doing to work towards your goals?  I’ve already started taking clients (they know I’m not certified yet), and with the help of a LA Fitness Training Manager have created workout plans and started my business.  I have all my steps written down and I know what I need to do to achieve my goals.  My hope for you this year is to achieve all your goals, for you to grow, and for you to love.
2017 was an amazing year for me.  I found my passions, I have amazing friends/coworkers, I love my jobs, my family does everything to help me in my careers (yes, both), and I found some amazing followers.  I traveled, I started TWO businesses, I loved, I fell down a few times, but I got back up stronger than ever.  2017 was just the start, I have big goals and big dreams for 2018.
I wish you the best for 2018.  Let me know what your goals are, let me know if I can help you.  Remember, do what makes you happy!

If you’re interested in personal training please email me at morganmckenziefitness@gmail.com  Again, I am not currently certified but all my plans are approved by a professional.
XOXO
Morgan

Shoulder day!

Shoulders… If you’re anything like me, you LOVE them.

I train shoulders twice a week switching it up each time for my best results!  Interested in how I’ve chosen my split? Maybe I’ll tell you in my next blog!  Now, back to shoulders.  Here is my shoulder workout from a couple days ago.

I did 3 sets in each exercise.  I’ll add the weight I used. However, you should always do what you’re most comfortable with.

I always begin my workouts by stretching.  It is so important for not only your flexibility, but also your muscles and avoiding injury.

 

Stretch

Lateral rise- 12 reps x 10lb

Military press- 12 reps x 20lb BB

Upright row- 12 reps x 20lb BB

Front rise- 12 reps x 10lb

Alternating shoulder press 10 x 10lb DB

Super set with

Shoulder press 10 x 10lb DB

 

Try this workout on your next shoulder day and let me know how you liked it!

Much love!

 

INDEX:

lb- pound

BB- barbell

DB- dumbbell

Let’s Talk Nutrition

Welcome back friends! If you’re still here I must be doing something right!

Lets talk nutrition.  If you’re anything like me, you workout all the time but suck at sticking to meal plans and nutrition.  Recently I’ve had the pleasure of meeting the owner of Eat N Succeed, Alyssa Landau.  Alyssa offers well balanced meals delivered right to your door to help you with your fitness journey.  She offers breakfasts, lunches, dinners, and even some amazing desserts. She has her own meal options but she will also cater to your needs and prep what you need!  Meal prep services are amazing for people like me who just don’t have the time, energy, or plain just don’t want to do it themselves.  This week I sat down with Alyssa and asked her some questions about nutrition, here are her answers.

 

Q: Why is nutrition an important part of your fitness journey?

A:  Nutrition is important because if you don’t have your diet in check, you’ll never achieve that certain physique you may be aiming for.  I’ve personally tried to outwork a bad diet, and it has never worked.  People need to come to terms and accept the fact that without solid nutrition, your body’s transformation can only go so far.

Q: What is a macro?

A: A macro is comprised of three different elements; protein, carbohydrates and fats.  It’s important to hit all three of these “Macros” or target points of nutrition throughout the day if someone wants to attain a healthy lifestyle.  Don’t forget about those precious micro-nutrients (fiber, calcium, potassium, etc.)!

 

Q: What does a well balanced diet look like?

A:  A balanced diet is one that mostly keeps you sane.  I can’t tell you how many people eat “perfectly” and are mentally unhappy.  Don’t let perfection get in the way of enjoying your life.  If you eat well all week, have one day where you go out to dinner, or go to the movies and eat that popcorn you love.  Life is all about balance; just make sure to hit those macros and micro-nutrients.

Q: What are some foods you recommend to stay away from?

A: None!  there are no foods off limit and no one should ever make you believe that.  Of course, if you’re allergic to something that’s different, but for people looking for guidance, no food is off limit. Moderation is key.  You want that ice cream your mom is eating? Get up, weigh out exactly one serving (it’s less than you think), this way you’ll get a taste without all the excess attached to it.  Besides, we all just want the taste don’t we?

Q: What are some foods to eat lots of?

A: Hearty, wholesome food that’ll keep you feeling full.  You can go ahead and have that ice cream, but a chicken breast and sweet potato will have you feeling satisfied for more than the brief second it takes to consume it.

 

If you like this blog and find it helpful, let me know and I will do more with Alyssa!  If you’d like to order from Eat n Succeed I’ve posted her website below!

See you next week!

http://www.eatnsucceed.com

IG eatnsucceed

FB: Eat N Succeed

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