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Nutrition is the battle. 

11 Sep



31 Oct

Hello Everyone,

Here is a little workout video for you, this is an all levels workout.

If you need more of a challenge remember you can do two or three rounds of the movements. To make it more of a challenge.



Have a great day.

Ace Morgan


Today’s 10 tips of fitness.

19 Aug

10 tips of fitness

1.) Be kind to yourself

2.) Get out of your comfort zone, challenge yourself. If you have been doing the same routine for a few months, time to switch it up.

3.) Do interval training, 30 seconds as hard as you can go then one minute of rest, do this for 10 minutes, if it’s easy do 15 and if that is easy do 20. If you feel faint STOP. you will burn more fat in a shorter amount of time.

4.) Eat Kale!

5.) check out a farmers market in your area get your eggs and veggies there some even have meat, get you r food the freshest.

6. Take a salt bath, ahhhh I always sleep better and it help with muscle Soreness. It is great!

7.) think about the shelf life in the food you eat, if it’s in a box or wrapped up in plastic it’s probably not good for you.

8.) look at serving sizes, often you will finish off something and it was a two or three serving size item.

9.) take the stairs

10.) NEVER give up, NEVER!



Gold star client!

2 Jul

Name of client Q.

Today is one year of working with this gold star. We have been in the parks and the gym. This journey began June 28th 2012.

During our intake the goals Q laid out in front of me were: “I want to feel better and have more energy”. I said, “no problem” I always say: ” this can happen, if you wanted to grow a third arm, not my department, move better and feel great? I got this”. And Q said “by my birthday on July 2nd 2013 I want to be in the best shape!”

Q’s background: lots of strength training, power lifting, heavy dead lifts, vary strong! The strength was there. Q was and has been motivated, every workout showing up 110%.
The nutrition was the biggest shift right away, cutting out diet soda and drinking water, cutting out gluten, or all things white.

We did measurements right away!
The homework I always give is keep a nutrition log. Q brought nutrition log every time we trained and so I had a detailed food log to look at and give feedback. Doing a daily food log you will see results quickly. this way we can see the times of day you are eating. Q was also training outside of our workouts.

I am so proud! I love to see my clients having more energy and moving in the world so different; posture improving you name it.

You got this Q!
Have the best birthday!

Total weight loss – 35 pounds
Body fat lost 5.6%

Inches lost-
Belly button- lost 6 1/4 inches
Hips – 5 1/2 inches
Chest – 6 3/4 inches
Bicep in eccentric – 1/14 inches
Bicep in concentric – 2 inches
Middle thigh – 1 1/2 inches
Calf – 2 inches

Check out the same outfit from day one to today!

First image was taken June 2012

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Have a great day!

Ace Morgan

Today’s 10 tips of fitness. Monday May 30th, 2013

30 Apr

Today’s 10 tips of fitness May 30th 2013

1.) Do you live in the Bay Area? If so get some water this week it will be hot out!

2.) How is your nutrition? Keep a food log for a month and see if your getting better results. On your food log, make sure your getting veggies every meal, yes even for breakfast.

3.) Throw in an interval training twice a week, this can be done on the treadmill, stairmaster, elliptical, or at your house walking in place then running in place.
Start of with 30 seconds as hard as you can go for 30 seconds, then slow pace for 1 min. Do this for 20 minutes. This is a great challenge for your heart and your burning more calories in a shorter amount of time. If you feel faint, stop!

4.) B kind to yourself.

5.) Is your goal is to loose weight? be patient, it’s going to come off if you change your lifestyle, it could take 6 months to a year. This is not long, it seems like an eternity, we want to look in the mirror and see a different body, it will happen, just stick with it, cut out sugar, and processed foods.

6.) incorporate a rotator cuff warm up (light weight) at least once a week, this is a great preventative, this is the core of the shoulder, it needs to be stable like the core of the body.

7.) Salt bath, salt bath, salt bath.

8.) What is your breakfast like? Cereal? I would throw that out, it’s not good for you, processed and a long shelf life = not whole food.

9.) If your training 2 days a week This is maintenance, 3 and 4 days a week you. Will be getting results.

10.) Never give up, Never.

Ace Morgan


Sally Fallon – talks about how toxic cereal is.

19 Jan

Today’s 10 tips of fitness. January 1st. 2013.

1 Jan

1.) Enjoy this day, it is the beginning of a new year!

2.) Feel the Joy!

3.) Breath

4.)Call an old friend or an elder and say hello.

5.) Fitness tip, go for a brisk walk with a loved one today.

6.) Today’s nutrition tip: see my stuffed bell pepper recipe. It’s on the image at bottom)

7.) Start your gratitude list in the morning or when you go to bed, a list of 7 things.

8.) Look in the mirror and tell yourself “I am doing a great job”

9.)“The future depends on what you do today.”
― Mohandas Karamchand Gandhi

10.) Never Give Up!

Happy New Year!