Tag Archives: feel better working out

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  

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what a 60 day challenge! Done. Final photos and measurements.

20 Jul

Hello Everyone!

This 60 day challenge has been great.
I decided to do this challenge because I had a birthday coming up and I thought why not give myself a birthday gift.
I pushed myself to work harder and mix up my routine, it worked. I gained more strength and muscle, I put together a different routine every week, I inspired my clients to do a challenge for themselves, I brought a fresh workout to each client, paying close attention to the detail of their needs and goals.
My last week was really tuff cutting back on carbs, so hard to do and keeping the SODIUM DOWN, again that is food that has a long shelf life or its in plastic, most frozen foods have A LOT of sodium.
I really took this 60 day challenge serious and thats the reason I was up sunday night before my birthday working out, it was the last thing I wanted to do after putting my daughter to bed but it was the only time I could get in my workout and CARDIO.
Putting this blog out there about my 60 challenge helped me really stay in the game with it, knowing that the final photos better look different with all the talk I am talking, I better have some damn results.
I am going to do a six month challenge next year, now I am going to try and maintain and keep gaining muscle and leaning out, the roller coaster physic.
Thank You to all of my clients and friends for inspiring me to stay healthy for my mind body and spirit.
Ace Morgan

First week of 60 day challenge.

First month of 60 day challenge.

2 1/2 weeks to go on the 60 day challenge.

Final day of 60 day challenge on my birthday. 7~17~11

Final day of 60 day challenge.

Final day of 60 day challenge.

Final measurements.

Bicep eccentric 12 1/2 inches
bicep concentric 15 inches

chest 38 inches

thigh 20

calfs 14 1/4

belly button 32 inches

156 LBS

8.2% body fat

Motivation. I love my job.

29 Apr

Hello everyone,

My job is to motivate my clients to workout, eat good, stretch, drink water.
Results you cant touch.
My clients feel better when the following things happen in our ONE hour session, yes one hour thats not a long time out of ones day, its nothing really, think about how many hours we are awake and just that ONE HOUR out of your day CAN help you live longer, feel better, move better, increase your energy, build your self esteem.
When I started doing personal training as a career I had no idea that I would be helping people transform there lives on this level, I knew that by choosing this career I would be helping people build self esteem and move in the world better but i had no idea how much this ONE HOUR I spent with all of my AMAZING clients could have this impact.
I knew why I worked out (for more then half of my life) I felt better from it. Personal training is helping people feel better in the world, such an honest buck.
Working out has been a part of my LIFESTYLE for over 20 years now and making working out apart of your life is what it takes, it is work yes but an hour of your day is not so much work its not like an 8 hour shift at the 9-5, its something for yourself.(not the man)
What motivates you? a trainer? a workout buddy? group fitness?
Find something that will help you get your heart rate up and get some resistance training in there as well, our heart is a muscle and we need to work it, our bones will increase density if we workout.
make a music mix, go outside now that the weather is nice, go do it for YOU!
Thank You
Ace Morgan Fitness