BRAND NEW EBOOKS!

 I’m so excited to announce that I have officially launched my very first ebooks! I have poured my heart into these first two ebooks and I’m so excited for each and everyone of you to see! I have gone over everything over and over but I’ve also had TWO other certified personal trainers go over them to ensure perfection! I have TWO ebooks out as of now!

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The first one is geared towards high schoolers all the way to 49 years old!

The second ebook is geared towards age 50 all the way to 70!

So here is a little about the ebooks


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HOW DOES IT WORK?! This ebook has 5 days of circuit style workouts that can be done anywhere! You’ll repeat these exercises 5 days a week for 4 weeks! This program gives you 2 off days a week. 
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WHATS INCLUDED? Not only will you receive the ebook that is yours forever, you will receive my go to grocery list, my go to supplement list AND UNLIMITED email support from me! 
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WHAT? This is an ebook full of circuit style AT HOME workouts with little to no equipment needed! These can be done at home, at the park, beach, in a hotel room… really anywhere!
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WHO? These are for anyone who needs at home workouts, anyone who’s gyms are currently closed. This is for busy moms who want to get a workout in but can’t make it to the gym or the college student who just can’t leave studying that long. 
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WHEN? 🔥🔥🔥 NOW LIVE🔥🔥🔥
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HOW MUCH? $17 and this ebook is yours!! All you have to do is email me at morganmckenziefitness@gmail.com and I will get you hooked up!
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Not only will this purchase help jump start your journey or help you along in your journey but it will also be helping myself who is a certified personal trainer who can’t work due to Covid-19.
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I have spent my time and resources making sure this book is perfect for you! I can’t wait for you to enjoy it!!

Shoot me an email at morganmckenziefitness@gmail.com to purchase!

Much Love,

Morgan Mckenzie

Life Update & Workout

What’s up?! Long time no talk my friends!

SO much has happened since I last jumped on here! Let’s just jump right in so you can enjoy your workout at the end!

I am now a CERTIFIED PERSONAL TRAINER!! I have launched my online training program and am so excited to work with every single one of you! For more information please email me at “morganmckenziefitness@gmail.com”

On top of that, I am officially a 1 Up Nutrition Ambassador! My dream for years has been to be a 1Up athlete and this is the first step to that. I am so excited to work with such an amazing, loving company! “MMFIT” saves you 20% on top of their weekly sales.

Thank you so much for all your continued support! Let’s get into that workout friends!

Quick Full Body Workout

-Squat to Press: 3 sets by 12 reps

-Weighted Curtsy Lunge: 3×10 each leg

-Lateral to Front Raise, Front to Lateral Raise: 3×10

-DB Curls: 3×12

-Banded Hip Thrusts: 3×15

-Burpee: 3×15

Index:

DB: Dumbbell

Thank you so much everyone! I’m so excited to start this journey with each and every one of you!

XOXO

Morgan Mckenzie

Make the Booty Pop!

Welcome back fit fam!

It’s been a while! I’ve been so busy between class, working full time, with not one business, but TWO businesses! The best is coming my friends, stay on the look out!

In honor of my return I’m going to give you guys a quick workout you can do anywhere! The only equipment you need are booty bands! I personally use Randi Kennedy bands (@randikennedy_ on instagram). Let’s get to it! You can do these easily while traveling or you can add it to any workout for a little extra push!

 

All exercises were done with the band around knees.

-Banded Crab Walk – 10 steps each side

-Banded Curtsy Lunge – 10 each side

-Banded Hip Thrust with abduction at top – 15

-Jumping squats -15

-Side lying Leg raises – 15 each leg

 

I hope you enjoy this quick workout! Make sure to follow my new instagram to stay updated and see all the latest! (@MorganMckenzieFitness)

Much Love,

Morgan Mckenzie

XOXO

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

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

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

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

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