Tag Archives: Bay area

Get out of your comfort zone. 

20 Sep

Looking for results?

Step out of the same routine you have been doing. What does that look like? Adding interval training or eating cleaner, less processed foods, doing full body circuits at least two or three times a week.

Prepare for your workout. Have the proper nutrition before you step on the floor and have the proper nutrition waiting for you when your done. Remember food is fuel, we get our energy from food, don’t think of it as the enemy, when your getting n proper nutrition you will have a better recovery and more energy.

Write up your workouts for the week, keep a log of what your workouts are going to be and mix it up every week, keeping track of your workouts will help you get out of that rut and it will help you get the results your looking for.

Have a great workout!

Move better feel great!

-Ace

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Nutrition is the battle. 

11 Sep

Hard work pays off ……… and stays off! 70 pounds down!

4 Jan

Hello Everyone, I wanted to share a clients story with you, or I should say journey. This is what seventy pounds down looks like.

I will call him John. I  have worked with John for 2 years now. When John first came to me he was active, had a gym membership and was busy dealing with everyday life events, taking care of someone with a terminal illness, walking his dog, yard work, and working his job.

In the beginning he trained just once a week with me, we would do full body workouts getting his core strong, working on cardiovascular training. John was strong from all of the lifting he did over the years – it was time to take his workouts to an athletic level of training. We needed to increase his core work and challenge his heart more, after all, the heart is a muscle too and it needs to be worked. We did circuit training, lifting weights and getting the heart rate up all in the that one hour workout, training in both systems of the body, the anaerobic and the aerobic, burning fat and building muscle. He would show up to every session and put in a great workout.

Two years ago and today December 2014!

Two years ago and today December 1014!

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John would bring his food journal so we could see what was going on with his nutrition. I would make notes and suggest foods to add or take away. The biggest change was cutting back on flour, sugar, alcohol; you could call it harm reduction in the beginning and  then he cut them out completely. John started adding more exercise to his life (his homework): biking to the gym instead of driving, doing more spin and core classes, running, and then taking his nutrition to another level. He enjoys cooking – this is the battle: getting clients to cook! John brings food when he is biking in an event, he will bring sweet potatoes and  salmon or chicken that he cooked, this is AMAZING! John is not relying on the junk that is provided at these events, a gold star example of clean eating!

I am so proud and so honored to witness John’s journey.  Watching him make his eating and exercise a lifestyle, keeping off the 70 pounds and not going up and down like a roller coaster. John has such a passion and drive for life and adventure. He told me last week, “I feel better than I did in high school at 56.” WOW! Yes, “we can move better feel great at 56.”

This is an athlete here, strong core, muscle mass, cardiovascular training is top notch, moves like an athlete. ” I looked at him in the eyes and said, “John you are an athlete”. I always say, “We can take back our health and our lives, it will happen when you’re ready.”

Ace Morgan

Ace Morgan Fitness, three time winner “Best of the Bay: Best Personal Trainer” San Francisco Bay Guardian  

Best of the Bay awards

14 Nov

I had a great time at the best of the bay awards last night.
Thank you to everyone that voted for me!
Have a great weekend.
-Ace

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Set the tone for your weekend.

26 Sep

Get out and get some fresh air.

Never underestimate a walk, if you’re moving your body you’re burning calories, a brisk walk you can burn 3-5 calories a minute, thats real talk. If your feeling more wound up challenge yourself in a group fitness class, get out of your comfort zone, this is how we grow, our minds and our muscles.

Enjoy yourself.

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Fitness tip # 6 September 25th

25 Sep

Get out of your own way. Don’t over think it.

Remember, things are as weird as we make them out to be.

Move Better, Feel Great!

Ace Morgan

Today’s 10 tips of fitness. Monday December, 17th, 2012

17 Dec

Today’s 10 tips of fitness. Monday, December 17th, 2012.

1.) if you live in the Bay Area like me, stay dry. Get to the gym or a home workout. Training in the rain is not a good time.

2. Be Kind To Each Other

3.) lunch: Brussel sprouts sautéed in ghee and garlic, with grass fed ground beef, yams.

4.) how is your gratitude list?

5.) there are so many great workout DVDs out there, I find them used at second hand stores all of the time, Jane Fonda can make you sweat, so can any other of those cheesy videos out there, pick one up some time and check it out, also great if your not able to get to the gym or if the weather is to bad for outdoor training.

6.) if your tired take a nap, or get some nutrition for some fuel.

7.) try to stand when you can, at the coffee shops there are often tall areas to sit at where you have a stool to sit on, try standing, i did it the other day when I was at my local coffee shop doing some work, it was great, my knee pain was gone.

8.) this is a great website for fitness tips and ideas about working out and more, increasing flexibility and core strength. http://www.coreperformance.com

9.) don’t hide, get out there and let yourself be seen, call a buddy, reach out for a workout! Do your thing!

10.) Never Give Up!

Ace

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