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Free tips of fitness

30 Nov

Today’s 10 FREE tips of fitness.

1.) How is your rest? So important, it’s just as important as working out. Make sure you get to bed early and turn off your electronics. This is how we build muscle, resting.

2.) How is that gratitude list?

3.) Remember every moment is precious, time really does fly, I can’t believe it!

4.) throw in a yoga class or a home video. I just did a Rodney Yee video last night at my house, great way to wind down and get your flexibility in.

5.) pause

6.) jump rope

7.) Take the stairs

8.) eat veggies every meal, yes EVERY MEAL.

9.) we are effected by those around us, are your surroundings uplifting or are they weighing you down? Something to think about.

10.) NEVER EVER GIVE UP!

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Five movements to build muscle and burn fat.

29 Jul

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. March, 19th, 2013.

19 Mar

Today’s 10 tips of fitness. March 18th. 2013
1.) How is your cardiovascular training? We should get our heart rate up for at leas 20 minutes 3 times a week. This could be a brisk walk, jump rope for 5 minutes, run for 5 minutes, bike for five minutes, mix up each thing five minutes each.

2.) breath

3.) eat breakfast. So many clients show up and they have not eaten, and they have been up for a few hours. We are breaking a fast.

4.) take a salt bath

5.) get your rest, it is just as important as your workout.

6.) set new goals.

7.) take the stairs.

8.) put your mind into it, get an idea of your workout before you enter the gym or the park, don’t wast time, you only need 45 minutes to an hour to workout.

9.) He who is not courageous enough to take risks will accomplish nothing in life. Muhammad Ali.

10.) Never give up, Never.

Ace

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Today’s 10 tips of fitness. March, 18th, 2013.

19 Mar

Today’s 10 tips of fitness. March 18th. 2013
1.) How is your cardiovascular training? We should get our heart rate up for at leas 20 minutes 3 times a week. This could be a brisk walk, jump rope for 5 minutes, run for 5 minutes, bike for five minutes, mix up each thing five minutes each.

2.) breath

3.) eat breakfast. So many clients show up and they have not eaten, and they have been up for a few hours. We are breaking a fast.

4.) take a salt bath

5.) get your rest, it is just as important as your workout.

6.) set new goals.

7.) take the stairs.

8.) put your mind into it, get an idea of your workout before you enter the gym or the park, don’t wast time, you only need 45 minutes to an hour to workout.

9.) He who is not courageous enough to take risks will accomplish nothing in life. Muhammad Ali.

10.) Never give up, Never.

Ace

Today’s 10 tips of fitness. December 28th, 2012

28 Dec

Today’s 10 tips of fitness. December 28th, 2012.

1.) Be kind to each other

2.) Did you look at your fitness accomplishments from 2012?

3.) set some new goals for 2013, be realistic. I say give yourself 6 months to a year depending on the goal.

4.) New Years resolutions can be tricky. Like I say ” its all mental, if you put your mind into it you will make it happen” What kind of mind, body and sprit do YOU want?

5.) Fitness tip for the day: interval training. 30 seconds as hard as you can go, one minute at a walking pace, you can do this on the treadmill, stationary bike, elliptical, jump rope. Do this for at least 15 minutes. If you feel faint STOP.

6.) Nutrition tip for the day: drink water with lemon in it.

7.) Fitness facts: Jack LaLanne at age 60, 1974, swam from Alcatraz Island to fishermans warf, for the second time handcuffed, shackled and towing a 1,000 pound boat.

8.) “be who you are and say how you feel; Because those who mind don’t matter, and those who matter don’t mind. Dr. Seuss

9.) pack your lunch.

10.) NEVER, EVER GIVE UP!

Ace

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Image of Madonna sent from a friend, taken from the Internet. Dec, 2012. Trying to find the person to give credit to. photo credit pending.

Today’s 10 tips of fitness. Monday December, 24th

24 Dec

Today’s 10 tips of fitness. Monday, December 24th, 2012

1.) Remember to chew your food, slow down when eating.

2.) Invite your older neighbor out for a walk.

3.) if your looking for a holistic chiropractor in San Francisco, look no further.
Dr. Kim Makoi will help you. Here is his website https://kim-makoi.squarespace.com/home
He is someone that I know personally and trust.

4.) Be kind to each other

5.) think about the food you are eating and how much of it turns into sugar.
Type 2 diabetes is on the rise and it can be prevented with proper nutrition. I don’t want to come across righteous with nutrition, I find it to be a vary hard subject to talk about with most people. I am finding in the last two years that I have started to talk more about nutrition with client s and family, friends, most people are just accepting that type 2 diabetes is a normal thing. I grew up eating sugar cereal, and more candy and sugar then anyone could imagine, most of my family has a sugar problem, too much. My work today is to educate people on this subject, ( proper nutrition). I find it to be vary political and complex.

6.) if you live in the Bay Area like I do, enjoy this sunshine we are having at the moment.

7.) today’s nutrition challenge: eat kale today

8.) fitness challenge: stretch

9.) look in the mirror and say, I AM GREAT! I AM DOING A GREAT JOB!

10.) never, ever give up!

Ace

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