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

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

Holiday guide pt. 1

Welcome to our first week of your guide to the holidays!

Challenge of the week

This week your challenge is to to focus on yourself, focus on doing things that make you happy.  Every day this week, do one thing for yourself.  These daily tasks don’t need to be complicated, they can be as simple as sitting outside and enjoying the view or getting your favorite coffee.  During the holidays we tend to forget to take time for ourselves and let ourselves go both mentally and physically.  This holiday season remember to take care of yourself.

Recipe of the week

Overnight oats! This is a yummy breakfast or an easy prepared snack!

Ingredients:

  • 1/3 cup Oats
  • 1/3 cup Almond Milk (or milk of choice)
  • 1/2 teaspoon Cinnamon
  • 1 teaspoon Agave
  • 1 tablespoon Flax Seeds
  • Small handful Almonds -optional
  • Sliced Banana (or fruit of choice 1/3-1/2 cup) -optional

Instructions: Mix all ingredients together and refrigerate over night.  I like to top mine with the fruit in the morning but it’s your preference.  The amounts can be adjusted to fit your macros!

Workout of the week

This first workout is a leg and glute workout! Add this workout in twice this week.

Warm up 8 minutes cardio of choice (I prefer bike to warm up)

Hack squat: 3×10 (if you haven’t done these before start light)

Superset with

Leg press: 3×10

DB or BB squat: 4×10

BB hip thrusts: 3x 10

DB Wide Goblet Squat: 3×12

Superset with

DB Front to reverse lunges: 3×8 each leg

Stretch and roll out!

I hope you enjoy The Holiday Guide pt 1!  I can’t wait to hear from you guys about this week’s challenge, recipe and workout.  We’ll see you back here next Monday at 9am for pt. 2!

Much love,

Morgan Mckenzie

 

INDEX

BW: Body weight

BB: Barbell

DB: Dumbbell

 

 

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

WordPress.com.

Up ↑