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.


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”.


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”



Weekly Fitness Reads: 5/9/16


Diets objectively suck, but fat loss doesn’t have to. Amy Dix does a fantastic job of providing practical solutions and perspective to struggles every dieter has faced.


It’s a shame when respected sources crank out nonsense. The damage is far more expansive when a news entity has a good reputation. Here’s what you need to know about the NY times biggest loser study.


Fear holds us back in one way or another. The author helps us pinpoint the origin of our fears in order to accept them. I’m choosing to interpret this as a recommendation to go stand in a cave full of bats and become the hero that Gotham deserves.


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” 🙂

P.S. If you want to become part of a tribe of awesome people like you who dominate their fat loss without dieting, make sure to apply to join Tribe of Badassery Coaching Group.

Weekly Fitness Reads: 5/2/16


Children are little sponges. They are paying attention to EVERYTHING you do. I don’t see any reason why setting a good example shouldn’t extend to our relationship with food.


The Pull Through Exercise is probably my favorite way to teach the hip hinge in preparation for deadlifting. Full disclosure, I haven’t tried this tip yet but it seems to make sense. I’m looking forward to experimenting with it.


If we can escape from this idea of exercise as punishment, we will go far. We will be healthier, live longer, and love our bodies more. My addition to this piece would be that if somebody simply isn’t ready to start making moves towards getting healthier, that’s a different discussion. And I agree with her that we shouldn’t judge or shame regardless of what somebody is doing or not doing in regards to their health.

“It’s not about fitting into a smaller dress size or molding your body into a different shape. It’s about taking the stairs over the elevator without feeling like you’re about to die of a heart attack. It’s about not having to get hip and knee replacements because of being too overweight for your joints to function.”


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 Fat Loss” 🙂

Finding Your Knight In Shining Lululemon: 3 Traits To Look For In A Workout Partner

Everything is better with a buddy– going out to eat, hiking, orgasms. You name it. Pretty much everything is better when you have somebody to do it with.

This is ESPECIALLY true with fitness goals.

Enter the accountabili-buddy. This person is someone who helps keep you accountable. You do the same for them because you’re a good person.

We grow and change our behaviors most effectively in groups. Just look at how well Crossfit(ers) is/are doing.

That said, not just any group will do. Finding the right person(s) to join forces with can be a silver bullet for sustainable fat loss.

silver bullet bill

For that wonderful life-changing growth to happen, your buddy needs to needs to meet some criteria.

1. We ought to have similar goals

Losing 20 lbs of fat and gaining 20 lbs of muscle are two completely different pursuits.

While the workouts for each goal have some overlap, the nutritional part i.e.the HARD part, is vastly different. That’s not to say a buddy with different goals won’t ever be helpful. However, it’s better when your buddy shares the exact same arduous adventure with you–minutia and all.

2. We ought to be at a similar point in the journey

Maybe they’re a little better at some things. Maybe you’re a little better at other things.

This is ideal.

We don’t want someone who is so advanced we feel intimidated or awkward. We don’t want to feel like we can’t keep up.

We don’t want to be on the other end of that dynamic either. We don’t want to wait for someone to catch up before we can move forward as a team.

It works better when both of us are at the same point in our journey. That way, we can work through the same struggles feeling like equals. We feel safe enough to have some friendly competition.

3. We ought to have something else in common besides fitness goals

Awkward silences aren’t great for building accountability.

We should have something to talk about besides fitness. The stronger the human connection, the more successful we will be.

An important side effect of a good accountabili-buddy is that you start looking forward to going to the gym, hanging with your buddy, and lifting some stuff.

Boring and uncomfortable social situations aren’t exactly conducive to enthusiasm.


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 🙂
P.S. if you want to join an army of accountabili-buddies for maximum results, I have 5 slots open in my Online Fat Loss Coaching Group for those looking to lose between 10-20 lbs.

Getting Back In The Fitness Game After Time Off

My workouts are feeling dismal these days.

I started lifting again last week. I haven’t touched a weight in 3 months save for one or two random instances in the Philippines.

As for structured strength training, I’ve been out of the game for a while. I definitely can’t lift as much as I used to.


It’s not easy getting back into the old routine. Everything feels off. Your brain and your body aren’t on the same level. The brain says, “Fuck yeah I can do that!”. The body’s like, “What a stupid thing to think!”

It’s frustrating. It feels like all your hard work has gone down the tubes. Like you’ve backtracked.

These feelings, while totally valid, don’t accurately represent the reality of our progress.

We NEVER start from square one. We can’t.

Our past experiences will always be there. 

All of the mistakes, all of the lessons, all of the successes always provide the psychological and physiological backdrop for “getting back on the wagon”.

That said, there is no stupid wagon. It’s just you and your path.

Maybe you lift weights on your path, maybe you don’t. Either way you’re still on your path. Georgie Fear says, “the wagon symbolizes perfection”. I couldn’t agree more. There’s no wagon because perfection doesn’t exist.

There’s no single a-ha moment where you figure everything out and it’s smooth sailing from there on out.

This shit’s hard and you WILL learn to navigate the diverse and difficult terrain that comprises your fitness journey. You aren’t off the path because you’re struggling. The obstacles ARE the path.

I compare fat loss to climbing a mountain. A wagon is poor way to climb a mountain.

Remember how long it took the first time. It’ll go faster this time around, but be patient. In weightlifting, not checking the ego can be dangerous. Respect the iron and the time off you took. There is only one speed to move forward at, and that’s whatever speed will build momentum you can maintain.

Be patient. Accept where you’re at.

Does it feel sucky maxing out on a weight that used to be a warm up? Of course. But if I fool myself into thinking I’m as strong as I was, I’m going to hurt myself and be out of the game again.

And the last thing I want is to take 3 months off and not even get a vacation out of it.


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/

Nutrition and Gravity: Two Peas in a Pod

Nutrition is complicated. So is gravity.

We don’t need to know exactly how gravity works. Not most of us anyways.

For our purposes (surviving) we, the non-physicists, need not know too much about intricacies of gravity.


Do I really need to know how to calculate how much force I’ll hit the ground with if I fall off a two story building? Not really. I only need to understand the outcome.

Nutrition is the same.

Biology, like any hard science, is damn complicated. We don’t know everything about it yet, and probably never will.

To improve our health, we can get really really far with this statement:

Eat more vegetables.

Most people navigate gravity well enough without a physics degree.

Nobody trips and falls and is then surprised they don’t start floating.

falling up

See where I’m going with this? I know I ought to eat more vegetables. You know this too, so don’t act like you don’t. You’re smarter than that.

We can go pretty deep down the rabbit hole of nutrition. We can pour over minutia and every teency little detail. And there are times where small details can be helpful. However, if we just want to fit into an old pair of jeans again, such specificity is unnecessary.

A skateboarder does not need to understand quantum mechanics to do shit like this.