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

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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