My Blog Has Moved!

With the latest update to my website, I can now blog from there! WordPress has been good to me, but I’m excited to blog from my own platform.

If you want to keep seeing my content you have two options.

  1. You can friend me on Facebook, where I share all my new articles.
  2. You can sign up for my newsletter

Either way, I hope you’ve enjoyed my articles and I hope I haven’t lost you as a reader!

Cheers!

P.S. I have an instagram now! Follow me @mortonfitness

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Weekly Fitness Reads: 5/16/16

https://authoritynutrition.com/13-tips-to-stop-mindless-eating/

We eat most of our extra calories without realizing it. Being mindful might be the most important skill in eating for fat loss. It’s not easy though. Here are 13 science backed ways to limit mindless eating.

http://tonygentilcore.com/2016/05/why-train-the-posterior-chain/?utm_source=tony&utm_medium=facebook&utm_campaign=whytrainposteriorchain050916

The posterior chain consists of the low back, glutes, hamstrings and calves. It’s basically everything you can’t see in the mirror. While a nice backside can be easy on the eyes, there are also some very important reasons other than appearance that we should focus on this area more than the mirror muscles. This piece does a great job of explaining why and how to train the posterior chain.

http://www.cnn.com/2016/05/05/health/afternoon-hunger-munchies/index.html

The picture is often bigger than we perceive. Lots of mindless snacking happens in the afternoon. But why?

Did you like this post? Do you hate my guts and want to tell me personally? Either way, you should opt in at http://mortontrainingsystems.com/ and get my free ebook “Insanity Free Loss” 🙂

 

Turning Your Excuses Into Progress

Excuses aren’t helpful. Agreed? Good.

Moving on.

More important are the reasons we feel inclined to make an excuse.

An excuse is used as a justification for a mistake or imperfection. Excuses seek to lessen blame or judgement.

Considering how fucking judgy the fitness world can be, no wonder it’s riddled with excuses. We hate feeling judged!

If we think we’re going to be judged, an excuse is a rational defense mechanism. We all make excuses for our imperfections, so there will be no high horses allowed.

get-off-your-high-horse

I don’t fault people for making excuses. That said, if we own the fuck out of our imperfections, we will nurture a greater capacity for growth and behavior change.

The excuses we make to ourselves hold us back the most.

Excuses prevent us from being honest with ourselves.

Self talk matters. When we make excuses, we shirk responsibility.

The missing factor here is acceptance.

We can’t fix our mistakes if we don’t accept the fact that we made them. To move forward we need to be brutally honest.

Excuses are sustain talk– they reinforce our internal status quo.

Taking responsibility and really owning our shit is hard, but it’s challenge worth undertaking.

Reasons, on the other hand, are an analysis. Reasons seek to objectively explain a series of events.

The search for reasons implies acceptance, mindfulness, and assessment. All of which are necessary to overcome our barriers, rather than continue to bash our faces against them.

So how do we turn excuses into reasons?

Build a habit of mindfulness around excuses.

Be on the lookout for excuses. When you notice one, dive into the fear shower and seek out the reasons you made that excuse.

You’re trigger for practicing this habit is guilt. Feelings of guilt usually precede excuses.

If you notice something else that would serve as a more consistent, obvious trigger then by all means use that.

We all have different relationships with food and exercise. I don’t mean to paint this issue as being black and white. My aim is simply to provide a starting point for exploring this relationship.

When you’re trigger happens, tell yourself out loud, “It’s OK”, ideally in the mirror. Next, try to objectively tease out the reasons for the decision in question. A journal where you reflect on your fitness journey can work wonders here.

Note that feelings (guilt, sadness, stress etc) can be objective reasons.

Objective simply means honest. Objective doesn’t mean denying your feelings. It’s actually the opposite. Objectivity means fully embracing and accepting that, “This is how I feel”.

torn

Be brutally honest. It doesn’t matter what the reason is, as long as it’s honest.

“I was tired and didn’t feel like it” is honest. “It’s OK because I went for a run today” isn’t.

If we can remove moral attachment to foods we can lessen food guilt and the ensuing excuses that stand in the way of our fat loss goals.

Another way to combat food guilt and excuses is to join a crew of people you know won’t judge you because they are experiencing the same struggles.

A culture built around growth and acceptance might be the best way conquer this. And I’m not just saying that because I want you to join the Tribe of Badassery Coaching Group. I promise 🙂

 

Did you like this post? Do you hate my guts and want to tell me personally? Either way, you should opt in at http://mortontrainingsystems.com/ and get my free ebook “Insanity Free Loss”

 

Deadlifts: The Best Friend in Romantic Comedies

You know the trope: The best friend who always gets pushed aside for some rich douche-canoe with great hair.

In the end though, the leading lady realizes that her best friend is actually everything she ever wanted. The best friend can provide her everything she needs to be the best, happiest version of herself.

“Jeff, have you ever actually seen a Rom-Com?”

Don’t be silly. Of course I haven’t.

The deadlift is your best friend.

The deadlift is right in front of us so we often ignore it. But when we look at what we really want:

-Less gym time

-Joints that don’t ache

-A great ass that makes us feel mega sexy all the time

-A lifelong physical resiliency that allows us to go on any new adventure we want

-Oh yeah, and to feel more comfortable without a shirt

The deadlift gives us these things. Once we realize that, we easily and organically fall in love with it. We realize we were wasting our time with that jerk Chad.

Chad is expensive and takes up a lot of your energy. Chad requires a lot of maintenance and attention. He often makes us feel worse about ourselves when we realize we’re not happy even though we should be. Everyone says he’s perfect after all. He gives us what we think we want. He gives us what society tells us we want. These things are superficial. Chad will never give us what we value.

Chad is cardio.

hamster wheel

Chad is also a hamster, apparently

There’s nothing terrible about Chad. He’s a bit of an asshat, but he’s not a sociopath or anything. He’s simply not “the one”. He doesn’t help us grow, like our best friend can.

That’s not to say you can’t still be friends with Chad if you want to. However, the best friend will give you much more of what you need to feel awesome, confident, and complete in the other areas of your life.

 

Did you like this post? Do you hate my guts and want to tell me personally? Get in touch at http://mortontrainingsystems.com/

Weekly Fitness Reads:11/30/15

http://www.precisionnutrition.com/healthy-habits-youre-already-doing

I love this. Saying the we need to change our behaviors to get results can be somewhat misleading. Yes, somethings will need to change but that doesn’t mean we need to change everything. Often times this change just means doing more of the things we are already doing. Most people eat some sort of colorful plant at some point, so that means we don’t need to completely flip around are eating habits, just that we need to increase the frequency of this one behavior that we are already doing.

http://tonygentilcore.com/2015/11/5-mobility-exercises-youve-probably-never-done-but-should/

Dean knows his shit. And he has a new product that I’m pretty damn excited to try out. Mobility has been gaining some traction in the fitness world, and for good reason. However, the purpose and concepts of mobility are often misunderstood and misapplied. This piece not only gives some great drills but also provides information on proper application and usage.

http://seanarmstrongfitness.co.uk/2015/11/26/get-food-diet/

I thought this was a pretty good explanation of how satiety and calories work, as well as how to balance them. It’s an important concept for sure. It’s OK, and I would argue necessary, to be full after most meals.  Leaving a meal satisfied means we don’t end up getting hangry and eating a tub of Phish Food when the new season of House of Cards comes out. Not that there is anything wrong with doing that(that’s probably exactly what I’ll do when the time comes). However, doing that too often can be counterproductive for weight loss goals. 

This Might Be The Silliest Thing I Have Ever Written

Half-assin it might be a quarter ass too much.

Us humans half-ass a lot of things. Frankly, I think we ought to full-ass things more often.

What if I told you that half-assing something might actually be full-assing in disguise? Or that half-assing could be a quarter-ass too much?

monty python general too silly

You following me so far? No? Good. If you were able to follow that I’d be concerned.

It does make sense, I assure you.

Ok, so just what the hell am I talking about?

Well, for starters I just wanted an excuse to say the phrase “full-assing”. “Half-assing” is in the common vernacular, but no one ever says “full-assing”. Why is this? It’s implied, no? If one can half ass something then surely one can full-ass something. Do we simply never have to glorious opportunity to say such a thing because half-assing is so rampant?

See I think we aren’t as lazy as we think we are.

I probably seemed pretty lazy as a youth. I never made my bed and pretty much did, what I felt, was the bare minimum in school. And I complained quite a bit about doing chores around the house. In comparison to the migrant workers working in the neighboring fields under the scorching Central Valley sun, I was quite the spoiled little shit. Then again most people are spoiled little shits compared to migrant workers. Truth is, I just didn’t connect mowing the lawn or making my bed with my values or identity.

I still don’t make my bed. But I’m also somewhat of a workaholic when it comes  to my job because I’m passionate about what I do.

My clients are all extremely dedicated, hard workers. I swear, getting them to take longer rest periods between sets is like pulling teeth, even on the days when they say they are feeling lazy. This is an example of the perception of half-assery when the reality is full assery, and maybe then some.

We may feel like we are half-assing our fitness efforts when we are, in fact, overly-assing it. Overly-assing it means we have taken on more ass than we can handle. If we can’t seem to make headway, we might be assin’ it too hard.

This is the paradox. Now, I’m of the mind that if we’re going to do something, we should full-ass it. However, that doesn’t mean we need to attempt to get everything perfect– far from it. What this means is that we should commit to things that we can easily full-ass, rather than commit to behaviors that are unrealistically difficult only to end up half-assing it.

This is really just a sillier way of saying that we ought to commit to small, reasonable habits that progress over time, setting ourselves up for wins. The alternative is setting ourselves up for failure by holding ourselves to impossible, impractical standards.

Diet rules are all entirely made up, by us. We make up these rules and then we follow them based on their intent, or we try to cheat the system we have created for ourselves, technically following the self imposed rules, but working around the reasons we made the rules in the first place. This gets us nowhere. Thus, we need to create rules that we don’t want to cheat. If we are making up the rules, we ought to set ourselves up for success, rather than failure by holding ourselves to unrealistic standards.

We ought to commit to behaviors that we are 100% certain we can full-ass. This will be a much quicker, easier route to success than setting the standards so high that we have no choice but to half-ass it.

That then allows us room to grow and expand on those habits, building on our successes, rather than retreating from what we perceive as failures. These aren’t failures, they are simply a mistake of committing to something that we could not ass to the fullest. Sometimes it feels like we aren’t doing enough, when in reality we are doing too much. It feels like we are half-assing our efforts we didn’t adhere 100% to our unrealistic plan. This leads us to think we are lazy, when in reality we let our ambition trump our patience.

Success begets success. If we have complete control over what we decide to commit to, let’s commit to something we can do right, rather than something we can’t. This doesn’t mean we are slacking off, it means we are working smarter, being in tune with our psychology.

When do this, we end up doing the same amount of work to greater success, but with less effort and stress. And of equal importance, we actually move forward, rather than stagnate. When we listen to where we are at, progress goes much smoother. The fastest way to climb a mountain is one step at a time.

Weekly Fitness Reads: 11/16/15

http://www.precisionnutrition.com/that-fit-person-whos-got-it-all-together-doesnt

It’s pretty easy to feel like we’re alone, like nobody else has the same problems that we do. How could we not feel like this? All we ever really see are people’s highlight reels, especially when it comes to social media. I think the issues discussed in this piece are essential if the fitness industry is going to actually help people.

http://www.adampine.com/uncategorized/sumo-and-conventional-deadlift/

Have you heard about how deadlifts are awesome and the answer to pretty much everything? Have you also heard that deadlifts will launch your spine across the room? Here is the answer to your apprehension and confusion. This comprehensive guide to deadlifting will get you started with the two common variations of the king of all lifts. All I can say is that I wish I had this article when I first started lifting.

https://www.t-nation.com/training/40-workout-strength-challenge

I’ve done this lifting protocol several times and my strength always goes through the roof. Pick one lift from each category: Push, Pull, Squat, Hinge, Carry. Do 2 sets of 5 reps for each lift 5 days a week. Keep the weights around 50%-60% intensity range. Get stronger. Easy enough, right?