Tag Archives: interval training

How is 2018 so far?

3 Jan


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!


31 days of fitness in August!

24 Jul

For 31 days in August post something you do everyday with your body. 

Walk, run, stretch, yoga, swim, weights, foam roll, salt bath, anything you do to move your body for 31  days, then hashtag #acemorganfitness and #31daysoffitness 

Who’s in?

Today’s 10 tips of fitness. Monday May 30th, 2013

30 Apr

Today’s 10 tips of fitness May 30th 2013

1.) Do you live in the Bay Area? If so get some water this week it will be hot out!

2.) How is your nutrition? Keep a food log for a month and see if your getting better results. On your food log, make sure your getting veggies every meal, yes even for breakfast.

3.) Throw in an interval training twice a week, this can be done on the treadmill, stairmaster, elliptical, or at your house walking in place then running in place.
Start of with 30 seconds as hard as you can go for 30 seconds, then slow pace for 1 min. Do this for 20 minutes. This is a great challenge for your heart and your burning more calories in a shorter amount of time. If you feel faint, stop!

4.) B kind to yourself.

5.) Is your goal is to loose weight? be patient, it’s going to come off if you change your lifestyle, it could take 6 months to a year. This is not long, it seems like an eternity, we want to look in the mirror and see a different body, it will happen, just stick with it, cut out sugar, and processed foods.

6.) incorporate a rotator cuff warm up (light weight) at least once a week, this is a great preventative, this is the core of the shoulder, it needs to be stable like the core of the body.

7.) Salt bath, salt bath, salt bath.

8.) What is your breakfast like? Cereal? I would throw that out, it’s not good for you, processed and a long shelf life = not whole food.

9.) If your training 2 days a week This is maintenance, 3 and 4 days a week you. Will be getting results.

10.) Never give up, Never.

Ace Morgan


Today’s 10 tips of nutrition. Friday January 11th, 2013

11 Jan

Today’s 10 tips of fitness. Friday January 11th, 2013

1.) Be kind to yourself, yes, it’s a fitness tip.

2.) remember if your working out just one day a week you will live longer, wow! Just think if you trained twice a week. You deserve a long life.

3.) how is your gratitude list?

4.) if we want to build muscle, we need to feed them, food is fuel, keep it whole foods, fresh.

5.) there is affordable nutrition out there, we just unfortunately have to work a little harder to find it. I live in the By Area, I am so lucky to have farmers markets all year round and Berkeley Bowl grocery store, such cheap produce. It can be an economic issue, I say, switch out the junk, like alcohol, eating out, and you will be able to eat grass fed beef, and more organic, and you will feel better and not have so much inflammation in the body.

6.) kombucha is such old news, I know, I know, not to me though. I just discovered it, or I should say I just finally got a taste for it. I am really enjoying it, it’s a natural probiotic. Try some today.

7.) nutrition tip for today: sweet potato

8.) nutrition tip for today: interval training for 15 -20 minutes. 30 seconds as hard as you can go, 1 minutes slow walk. If you feel faint, stop.

9.) look in the mirror, smile and say happy new year, you’re doing GREAT!

10.) Never give up, never.




Today’s FREE 10 tips of fitness. 12-12-12

12 Dec

Today’s 10 FREE tips of fitness. Wednesday 12-12-12

1.) breakfast – 4 whole eggs, 1/4 of an avocado, 2 pieces of bacon, kale and bell pepper.

2.) workout challenge today- interval training. 1 minute walk, 30 second sprint, 1 minute walk, 30 second sprint. If you have not done this before, start off with 8-10’minutes, see how your recovery is, next time add a minute or two, if you feel light headed pause. Stop.

3.) prepare your bacon for breakfast or another dish. Save the bacon fat for flavor, yes it bacon fat, it’s good for you, use just a tablespoon or two when cooking your veggies. Then you have bacon already to sprinkle in eggs or kale.

4.) If you don’t like something, change it. If you can’t change it, change your attitude. -Maya Angelou

5.) I just found out about a great supplement called natural calm. http://www.calmnatural.com/
it’s a magnesium supplement, great for keeping you regular also. I always say there are a billion supplements out there, it’s over whelming. I heard about it from grassfedgirl.com. A source I trust.

6.) s l o w D o w n, p a u s e.

7.) I am looking to build my Facebook business “likes” who is going to be # 300? I will give # 300 a FREE 1/2 phone consultation on your fitness and nutrition.

8.) I am trying to get you to replace the morning oatmeal with veggies and protein. Oatmeal is a big ball of gluten, causing inflammation in the body and getting your sugars spiked. Try it for 3 weeks. Most people tell me they are eating the oatmeal to start their day with a Bowel movement, fruit and veggies have MORE fiber then oatmeal, food for thought. ( no pun intended)

9.) I hope you have thrown out the canola oil. It’s not real, it’s toxic. I hate to sound so dramatic, but it’s true.

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




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Today’s 10 tips of fitness. Wednesday November 28th 2012

28 Nov

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

1.) set the tone for your day. “ahh its going to be a Great day” or I am grateful”

2.) make your own salad dressing

3.) throw in at least one interval training a week. Walking, biking, elliptical, stairmaster, great way to get out of your comfort zone.

4.) remember the core is the trunk of your body. If it’s strong it helps with back pain, posture, getting up out of a chair. Abs, obliques, and lower back muscles, paraspinals are the core.

5.) get your glutes involved (butt) the Maximus and medius, when they are
Strong it helps with running and posture.

6.) try and do some movements with your legs and your arms in the horizontal plane of the body. Get out of the sagital plane of the body. This is the plane of the body we walk in
And bike. Get out of your comfort zone. Watch your knees.

7.) how are your healthy fats coming along? Ghee, avocados, olive oil (not cooked) coconut oil. Healthy fats help keep your insulin levels even and keeps you from getting hungry.

8.) don’t let the rain or cold weather slow you down. You can still get in a great workout in your home, you can
Also find some great classes indoors.

9.) get the right gym clothes and shoes

10.) never give up!