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31 days of fitness in August!

24 Jul

For 31 days in August post something you do everyday with your body. 

Walk, run, stretch, yoga, swim, weights, foam roll, salt bath, anything you do to move your body for 31  days, then hashtag #acemorganfitness and #31daysoffitness 

Who’s in?

Video

rotator cuff, we MUST strengthen it!

31 May

Getting the rotator cuff strong will help you build a bigger chest and shoulders. Why? because it’s the core of the shoulder, there is no ball and socket we must get the (sits) muscles strong to push more weight. Real Talk.

Ace

Birthday challenge

6 May

Hello Everyone,

It’s another great day here in the Bay Area! No complaints, grateful.

Every year I give myself a personal challenge to get in better shape then the year before, why not celebrate the age instead of feel like “oh I am getting so old” turn the beat around and say “oh hell yeah! I am going to be in better shape then last year” and as we all know the older we get the harder it is.

I started training 6 days a week 6 months ago, my birthday is in July, so this will be a 9 month challenge, I have added more days of training then in the past, and 6 more months then I did last year.

I usually do a 90 day challenge before my birthday, this year I started a bit earlier I did this because I like to show clients and beyond that this is a lot of work! (to get your body fat down and maintain muscle) I don’t have cheat days and I never stop training, the last time I took off more then a week was 10 years ago, I mention this to remind you all that it is a lifestyle, yes it’s my job as a trainer and I am in this environment everyday, I hear that, but, I know a lot of people that train three and four days a week for years, and they are noy trainers they have learned to make training a lifestyle.

We are meant to move our bodies. Training 6 days a week can mean a brisk walk, or hike then two days at the gym and a yoga class. When we move our bodies we are training for a longer life, this is a fact, I am not trying to sell you a product, I am trying to sell you a longer healthier life, you deserve that!

Here is my schedule for training at this point In the challenge I am doing.

Monday – heavy chest followed by 20 minutes of cardio.

Tuesday – 40 minute circuits

(All of these movements three rounds)
dead-lift
Jump rope – 1 minute
One leg smith machine squats
Battle rope – 1minute.

Bicep curls
Flip a hundred pound boxing bag on the floor 1- minute
Roman chair leg lifts (lower abs)
Jump rope 1 – minute

Wednesday– back workout – followed by 20 minutes of stair master

Thursday – 4o minute circuit
(All of these movements three rounds)

Dead -lift
Jump rope – 1 minute
One leg smith machine squats
Battle ropes – 1 minute
Dumbbell pullovers
Flip one hundred pound boxing bag 1 – minute
Crunches
Jump rope 1 – minute

Friday – shoulders- followed by 20 minutes of cardio

Saturday – .bicep- tricep – legs- followed by 20 minutes of cardio

Sunday – rest from the gym

This is what my routine looks like at this time into the challenge, my nutrition is clean, no processed foods and no bread, I bulk cook my food packing my lunches and buying enough meat at a time to have a few meals out of it, cooking up four sweet potatoes at once to have ready to grab for part of my breakfast or lunch.

I will send an update with photos next month and the one thing that will change as I get close to my birthday is a bit more cardio the last two weeks, why? Trying to get my body fat down.

Have a great week ahead!

– Ace

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Foam roll tip #3

8 Apr

When we are able bodied and on our feet all day, our calfs can get over worked. Remember to take time and roll out your calf muscles. Spend at least one to two minutes on each one.
Enjoy.

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6 Mar

New T-Shirts $20 + $5 shipping
Girls and boys style. Small | medium | large | extra large

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28 Feb

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10 tips of free fitness

17 Feb

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Sf,ca 16th st. Bart station.
10 tips of fitness

1.) Eat organic, you’re worth it.

2.) How do you set the tone for your day? Gratitude list? Meditation?workout?

3.) Do you have sugar cravings? I am not a nutritionist but I know that eating more healthy fats and supplementing L-Glutimine can really take the edge off according to some outside sources.

4.) Give yourself 6 months to a year to meet your goals.

5.) If your stuck in a rut, can not get past a certain point with weight loss then look at portions, throw in interval training. 30 seconds hard as you can, one minute sloooowwwww.

6.) FOM ROLL

7.) Think about shelf life in all of your nutrition, how long can it sit on the shelf? If its weeks or months its usually processed and not whole food. Think about this more often.

8.) Bulk cook, bulk cook, prepare your meals, pack that lunch, it will save you money and its going to be a healthier option.

9.) Be Kind to yourself

10.) NEVER, EVER GIVE UP!

Ace

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Red woods in Mill Valley