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

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

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

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