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

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

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