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

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” 🙂

 

4 Awkwardly Sexual Exercises You Should Be Doing

The title really says it all. Sometimes the best exercises are the least flattering ones.

Now considering that many gyms are probably the least emotionally comfortable place in the world save a locals-only biker bar in Stockton, CA, I understand that what I’m suggesting isn’t appealing.  

That said, if you decide you give zero fucks about what anyone else in the gym thinks, these exercises can help you get a bigger booty, happier hips, eliminate back pain, and unleash your awesome.

I would add that the exercise of not giving a fuck is healthy.

Hip thrust

You put a bar on your hips and hump the shit out of it.

No matter which way you spin it, that’s what this lift is. It’s also the most important exercise for bigger, stronger, nicer glutes.

Don’t chase big numbers on these. Keep the weight moderate and really try to feel your glutes working. At the top position of the lift, squeeze your butt cheeks together like your life depends on it.

 

Tactical frog

Another humpy exercise. This one might be more awkward. I think a more apt name for this exercise would be, “What my friend’s dog does to his pillows”.

 

Band seated abduction

Here you’re basically getting strong at spreading your legs. Many find it unflattering, but it’s a great tool for building a balanced, round butt.

Do these after hip thrusts to get a crazy burn.  Or do them before to help develop the mind-muscle connection. Make sure you’re focused on feeling your glutes contract HARD throughout the movement.

 

Jefferson deadlift

I call these hipster deadlifts because you’ve probably never heard of them.

This lift entails lifting a loaded barbell into your crotch. HAAWWWT.

The Jefferson Deadlift is one of my favorites. And not just because I get an odd satisfaction of people thinking I’m crazy.

While this lift looks bonkers, it’s one of the safer deadlift variations. The bar is centered directly under us which means we put less shear force on the low back. The asymmetrical nature of the lift also means we strengthen our weak links. Most exercises don’t have us moving in this rotational manner, so this lift can help prevent muscle and strength imbalances.

The best exercises usually aren’t the most sexy.

Sometimes they are, in fact, TOO sexy. This is one of those times.

too sexy

 

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: 4/18/16

RTS Coaching: The Reaching Deadbug

I love me some deadbugs! Here’s a great variation to break up the monotony of standard deadbugs. 

Shut Up About Toxins

You may have heard of 10,000 hour rule. Imagine how many hours your liver has been “practicing”. Hint: Humans first appeared on the seen between 8 and 6 million years ago. i.e. the liver is pretty damn good at it’s job.

Simple Tricks To Make Hard Things Easier

I don’t normally share my own articles on here, but this one has been getting a lot of love lately. Apparently people like it. I hope you do too!

 

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: 4/4/16

Social Sabotage: How to Respond to Criticism About Your Food and Exercise

Everyone on a fitness journey has experienced this to some degree. This a fantastic write up on the social hurdles that make fitness even harder than it already is. Unsupportive (often unintentionally so) social situations present the biggest detriment to success. The flip side of this is that the right group, the right community, has the biggest positive impact on success. I’m not saying to ditch your friends if they don’t know how to help you. I’m simply recommending you seek out people who are going through the same journey as you. That’s a different discussion though 🙂

Building Core Control with “The Bear”

I’m mortally terrified of bears. Any physical form of defense, outside of using tools, a bear can do better than a human. Think about it. They’re better evolved for running, swimming, climbing, you name it. And they’re certainly stronger. And they have claws and teeth. When I heard the name of this exercise I did have a moment of dread. Upon further exploration I came to realize this bear was not something to be feared, but to be celebrated.

5 Fat Loss Mistakes That Most People Miss

Most of the problems we have with fat loss are a matter of implementation. And implementation is a balance between strategy and perspective. I know that sounds vague and unexciting. This is because what works for me won’t necessarily work for you. We’re different people, with different lives. That said, there are some strategies and tips that work often and are worth a try. Just remember that this is all an experiment.

 

Learn more about sustainable, non-obsessive, no bullshit fat loss at http://mortontrainingsystems.com/

Danger at the Deli

I have a strange problem.

I can’t seem to eat a sandwich without somehow managing to cut my lip.

blood on the sandwich

To my knowledge, this is not something that happens to normal people.

The whole thing is baffling. Unless my sandwiches are getting laced with glass shards I really have no idea how this keeps happening to me.

Yes, I have a weird problem. This one is particularly wacky, but I have a lot of problems that other people don’t have in addition to the standard boring problems of the majority.

It’s OK to be weird.

It’s normal to have problems that are abnormal. Everyone’s experience is different. Naturally, the problems around our unique experiences can be just as unique, and odd.

We’re all weirdos.

Don’t get me wrong, it feels great when we meet people who are going through the same things as we are. It’s a powerful thing. However, we can take solace in knowing that our weirdness unites us, even if we’re weird in slightly different ways.

It’s easy to feel like we’re broken and fucked up in some way. The funny thing is that everybody feels like that. Doesn’t mean we are of course, but the feeling is a common one nevertheless.

Finding others who share the same struggles is huge in overcoming those struggles. Finding your tribe, or community, is extremely powerful. We can overcome tough struggles much easier as a group than we can on our own.

I want to help you find your tribe.

I am now accepting applications for my online coaching group. The group will be a community of fit folks looking to get leaner in a non-obsessive, sustainable way. No yoyo dieting, no strict dietary restrictions, just healthy, stress-free habits.

Coaching will begin on January 15 and spots are limited. Fill out a short application  to reserve your spot.

Weekly Fitness Reads:12/21/15

http://jillfit.com/2015/12/19/patience/

Patience isn’t very sexy. But it ought to be. Without patience, success is a just a mirage.

http://showmestrength.com/11-ways-to-goblet-squat/

I love me some Goblet squats. They’re super awesome. I won’t go into too much detail as to why as the article does a fine job of doing that. As often as I program Goblet Squats, I didn’t realize how much my Goblet game was lacking until I read this.

http://www.niashanks.com/30-day-challenges/

Preach!