Tag Archives: breakfast

27 minute no gym workout.

11 Apr

This is my podcast of me guiding you through a 27 minute no gym workout.






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!

rob front before and after  IMG_9626IMG_9619

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  

8 Dec

This is one package of bacon and the fat from it. Save that bacon fat!
Use it to cook with. I use it to cook my veggies or my grass fed beef!


Today’s 10 tips of fitness. December 26th 2012.

26 Dec

Today’s 10 tips of fitness. December 26th 2012

1.) I hope everyone is enjoying the day off, or if your working I hope your grateful for your work. I hope everyone is with great friends, family, or chosen family, at this time in the holidays and new year.

2.) Be kind to each other.

3.) Enjoy yourself. Every moment is precious. It will be hard to avoid any junk over the next week, be easy on yourself.

4.) Today’s nutrition challenge: drink enough water.

5.) Todays fitness challenge: go for a nice LONG walk with family or friends.

6.) do some visioning. What have you accomplished in 2012 in your fitness? And what do you have ahead for your goals for your fitness in 2013.

7.) today breakfast: 4 pasteurized eggs, kale bell peppers, bacon, broccoli. Scramble and enjoy.

8.) breath

9.) if your in the Bay Area like I am, (so lucky, one of the most beautiful places in earth) I hope your catching a glimpse of the sunshine like I am.





Today’s 10 free tips of fitness. Tuesday December 11th, 2012

11 Dec

Today 10 tips of fitness Tuesday December 10th 2012

1.) are you stuck? In a rut with your fitness and nutrition? Remember fear is what stops us and courage is what’s keeps us going.

2.) I am going to try coconut milk, the thick and creamy kind in a can for my morning coffee. I will report.

3.) breakfast : 3 whole eggs, one bell pepper, 2 mini paleo pumpkin muffins with butter.

4.) lets not over work, keep your workouts to an hour and 3-4 days a week. Google cortisol. We need to rest our body’s.

5.) today’s fitness challenge : warm up for five minutes, stretch for 5-10 minutes. Standing lat pull downs, cardio for 1 minute ( running in place, medicine ball bounces, you choose) bicep squat curls, cardio one minute, plank one minute, cardio one minute, front lunge 8 each leg, cardio one minute. Drink water, repeat.

6.) “You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.” – Maya Angelou

7.) if your having elbow pain, use dumbbells and stop using barbells, then get some acupuncture and body work.

8.) never do chest and shoulders together it’s way to much shoulders, any chest work we do is a lot of shoulders already. Sure you can do one of each move but not a full on workout with chest and shoulders.

9.) yes supplements work, but keep in mind it is a billion dollar industry, try to get your nutrition from food, I used to do whey protein shakes for years, I have not bought the 10 lb bag of whey protein in over a year and I have still got my muscle mass and my digestive system is happy.

10.) stay in the solution, never give up.




Today’s 10 FREE tips of fitness. Sunday December 9th. 2012

9 Dec

Today’s 10 tips of fitness. Sunday December 9th. 2012

1.) breakfast: kale yams eggs w/ bell peppers.

2.) sit quiet for 10 minutes

3.) gluten/wheat free muffins:
1/2 cup coconut flour
1/2 cup organic pumpkin
1tbl spoon of cinnamon
1/2 tsp of sea salt
1/2 tsp of baking sod
6eggs beaten
4 tblsp of butter
1/3 cup of maple syrup
3/4 cup of dark chocolate chips
Per-heat oven 375 bake for 13-16 minutes

4.) today is Sunday, most people ask me if they can use this day as a cheat day, I say no, sure you can have some down time, but lets not blow all of the hard work you did all week long, eating junk food and drinking, this will just increase inflammation in the body.

5.) take the stairs

6.) Most of us are about as eager to be changed as we were to be born, and go through our changes in a similar state of shock. James Baldwin

7.) fear is what stops us, courage is what keeps us going.

8.) today’s fitness challenge: stretch and foam roll.

9.) get to bed on time tonight. Turn off the phones, I-pads, laptops while we are in bed, it is so stimulating. Read a book, something calm.

10.) this is your life, make it a long one. Never give up!




Breakfast talk (real talk)

6 Dec

Are you not eating breakfast to lose weight? Not good. When we wake up we are breaking a mini fast, your in a fasted state, you need to eat or your body will continue to break down your fuel stores (glycogen) and muscle not fat, for energy.

When we eat (small meals every two or three hours) we are boosting our metabolic rate, when you skip breakfast you will get hungrier as the day goes on and you’ll end up eating more of your calories toward the end of the day as a result.

I sound like a broken record. Food is fuel. Eat every two or three hours, keep it clean and read labels.

Thank You

Ace Morgan fitness