Morton Training Systems Blog

  • The overthinkers guide to fitness, nutrition, and sleep

    Posted on Oct 12, 2016

    Knowledge has little to do with how fit you are. In fact, much of how I help my online clients is helping them stop thinking so much to get some clarity on this fitness stuff.

    And admittedly, fitness can be really complicated. This post will give you some strategies to help you not let your over-thinking tendencies slow your actions, or your progress.

    Health and fitness is hard enough as it is.

    Overthinking is a problem because of the “over” part. Overthinking means you’re not acting, or you’re acting in a frazzled confused way, not in the consistent, steadfast, resilient way you need to.


  • Fat loss jump starts don't work. Here's what does

    Posted on Sep 29, 2016

    Fat loss is a lot like pushing your Ford Contour to the auto shop down the street.

    Let me tell you a story that is definitely in no way based on my own experiences:

    Your car has had problems for while. You put off having it looked at. It wasn’t necessary at the time. You were getting along, always nervous about driving of course, but still getting from point A to point B.

    It finally broke down. You’re freaking out.


    You’re panicking; it feels urgent. You’re wishing you bought a Civic, or that you took it to the shop before this happened. You’re stressed and kicking yourself for it.

    Now, you ...

  • The 89 cent fat loss secret weapon

    Posted on Sep 16, 2016

    Any diet that puts you in a caloric deficit will promote weight loss.

    A caloric Whozawhatsit???!!?!

    A caloric deficit means you eat less calories than you burn. Achieve a caloric deficit day-in day-out for long enough and the number on the scale starts to drop.

    People fail at fat loss because they don’t stick with our new, healthy resolutions. They either deliberately throw in the towel, or they weren’t actually following the diet to begin with.

    My personal slant is most shouldn’t even mess with diets. It's more effective (not to mention faster) to practice healthy habits that promote weigh...

  • Conquer perfectionism and lose the last 5 lbs

    Posted on Sep 01, 2016

    "Many people think of perfectionism as striving to be your best, but it is not about self-improvement; it's about earning approval and acceptance." -Brene Brown

    Perfectionism is what’s standing in the way of those last 5 lbs.

    I'm sure you've heard yourself or a friend say something to the effect of, “Sigh! I’ve ruined my diet for today. I was doing so good! Since today is a wash, I might as well eat the whole box of double stuf Oreos.” This is textbook perfectionism.

    Why throw in the towel so readily?

    Rather than admit mistakes, shrug them off and keep pressing onward, we reflexively deflect...

  • 2 hacks to quickly work your way up to the gym

    Posted in Fat Loss, Fitness, Diet, Nutrition on Aug 25, 2016

    I still practically shit myself whenever I work out in a new gym. It feels like the record skips and everyone is staring at you.

    You don’t want to feel judged by all the gym regulars. Totally fair. Nobody likes feeling judged.

    Unfortunately, until gym culture becomes more welcoming (it does seem to be on it’s way), most commercial gyms are going to feel like this i.e. terrible.

    Thus, the only way to be “fit enough" to feel like you fit in is to actually start going to the gym.

    You can totally get fit by most definitions at home. If you eat lots of veggies and protein and run up a steep hill/...

  • 4 and a half steps to your First Pull-up

    Posted on Aug 23, 2016

    Getting that first chin-up is an amazingly empowering feeling and I want to share how I help my clients break the chin-up barrier.

    The first pull-up you do is the hardest one.

    After the first pull-up it’s simply a matter of consistent practice.

    I want to add that this whole, “women can’t do pull-ups” thing is BS. While men tend to have more relative upper body strength, women tend to have more relative lower body strength. This might make it more difficult for some women. More difficult doesn’t mean impossible.

    That said, it seems the biggest barrier to many women’s first pullup is mental, r...

  • A crazy ambulance ride, a fistful of stitches, and hours in the ER: My story

    Posted on Aug 17, 2016

    This is a very personal post for me and it wasn’t easy hitting the “publish” button.

    It’s my hope that through sharing the following story I can offer a perspective that helps people feel more accepting of their mistakes, their imperfections, and their struggles.

    I was bleeding pretty bad. I sobbed and I waited for the ambulance.

    I woke up staring at the filthy NYC subway platform. Why I was so close to the floor? How did I get all the way down here?

    Then I noticed all the blood.

    I stood up clutching my forehead. I didn’t know what to do. Fortunately, a kind man guided me to the turnstile whe...

  • Fat loss tips you can use to eat healthy at work

    Posted in Fat Loss, Fitness, Diet, Nutrition on Aug 07, 2016

    Western work life is all but synonymous with a perpetual presence of cupcakes, cookies, and let’s not forget the notorious candy bowl.

    The constant bombardment of, “eat this! eat this!” at work is one of the trickier barriers to overcome. Being stuck at a desk for hours on end doesn’t put you in a good mental framework to deal with the constant temptation of that oh-so-seductive fun size snickers. ***Side note: What asshat decided a smaller candy bar was more fun?! Size matters yo.

    Before I go any farther, we gotta talk about willpower.

    Willpower is like your health meter in Zelda. You can b...

  • Why Pokemon Go got people walking more than the Fitbit. And why it's important

    Posted on Jul 19, 2016

    My friend and I were intent on staying glued to the couch one ambitious Friday evening in Brooklyn.

    Then we realized there might be some Bulbasaurs in the park a few blocks away.

    I’m a nerd. Pokemon was an integral part of my childhood. The Pokemon games are some of the best RPG’s of all time. FACT.

    Despite the fact that my facebook feed these days is literally only comprised of matters of systemic racism and Pokemon, I was unaware of Pokemon Go until 10 PM last Friday night. Strange times.

    When I learned Pokemon Go was a free app I immediately downloaded it. My friend and I began frantically...

  • Essential gym smarts for preventing injuries

    Posted on Jul 07, 2016

    Lifting weights is one of the safest and healthiest activities you can treat your body to.

    For starters, strength training increases:

    • Bone density
    • Muscle mass
    • Strength
    • Longevity
    • The number of people who want to see you nekkid. It's science.

    While it's possible to get injured lifting things, you can get injured doing literally anything. So let's learn how to not get injured lifting weights so you're less likely to get injured in general, mmmmmk?

    I'm going to let you in on how to stay injury free, not just in the weight room, but outside of it.

    Listen to your body

    Your body is constantly s...

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