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

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

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

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