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7 things to change in 2016

1 Jan

Happy New Year Everyone!

Ace Morgan

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Last workout for 2015

31 Dec

Just finished my last workout for 1015.

Looking forward to what’s ahead in 2016. New beginnings.

I am going to commit to the best eating, increasing my strength training, heavier lifts, showing up to be the best trainer I can be to all of my AMAZING clients.

Happy New Year Everyone!

Bone broth – Seven reasons

4 Aug

Seven reasons to make it, drink it and feel better from it, Bone broth.

It is so cheap and easy to make.

# 1 reduces joint pain – this is because of the chondroitin sulphates, glucosamine, boiled down from the cartilage.

# 2 Helps inflammation – Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Glycine also has calming effects which help you sleep better.

# 3 Promotes strong, healthy bones – There are high amounts of calcium, magnesium, and other nutrients that play a big role in bone formation.

# 4 Helps fight colds and flu viruses.

# 5 Helps digestion – Leaky gut.

# 6 Easy to make 

# 7 Healthier than buying supplements

Here are some photos of my process and the recipe.

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Here are the bones 31/2 pounds, put in a crock pot

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Pour a table spoon or two on the bones, it helps pull out the nutrients.

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Fill the crock pot up with water.

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This is the bones in the crock-pot boiling for 30 hours.

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I put in in containers for the freezer and for my fridge…….and

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containers to give away.

31/2 pounds of organic grass fed bones

– Three carrots

– Three table spoons of apple cider vinegar 

– 7 cloves of garlic

– Three stocks of celery 

cooked in the crock pot for 24-30 hours.

ENJOY!

Ace Morgan Fitness

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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6 Mar

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

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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

Tuesday lunch

12 Nov

Hello Everyone,

I just made this amazing lunch for my girlfriend and myself. Here is the recipe.

Grass fed beef with an egg in 1 1/2 pounds of beef, with some sea salt. Cooked in coconut oil.

Onions cooked separate in bacon fat.

Kale and red cabbage cooked in ghee, with shallots.

Sweet potato chips sliced as thin as
I could cooked in coconut oil
With sea salt and garlic powder. 50 minutes.

Avocado slices.

Enjoy!

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