Morton Training Systems Blog

Fat loss without the OCD.

  • Quick guide: How to kill your snacking habit

    Posted on Mar 20, 2019

    “My meals are actually quite healthy. I think I just snack too much. I think that’s why I can’t lose weight.”

    I hear this from people all the time. So I wanted to show you exactly how you can kick your own snacking habit. Because mindless snacking can easily undo your hard work and stall your weight loss.

    Whether it’s the snack bowl at work or munching in front of the tv, snacking is a super easy way for loads of sneaky calories to creep in completely unbeknownst to you. That’s what makes it so hard to manage. When you snack mindlessly you don’t know how much you overeat.

    While people are oft...

  • What is the best way to warm up for barbell exercises?

    Posted on Mar 13, 2019

    Barbells can be intimidating.

    Especially if you’re new to the gym, or the fitness game in general.

    In this post, I want to dispel some of this intimidation by giving you some knowledge about how to safely warm up for lifting heavy weights. The heavy weights that will build strength and make daily life easier.

    Because the more you feel like you know what you’re doing, the less intimidated and the more confident you’ll feel.

    First, I want to clear up some jargon.

    Basically, when I use the word “warm up” in this article I mean the things you do to specifically to prepare you for your heavy se...

  • How to stop feeling so anxious about fitness

    Posted on Mar 06, 2019

    Once upon a time, I was a skinny teenager who was embarrassed I wanted to lose fat and become leaner.

    I was unhappy with my body. I envied the people who looked lean and athletic, yet didn’t seem to have to work for it. Those guys who just seemed to naturally have a 6 pack. I had zero confidence in himself or my ability to interact with other people.

    And because of that, every day I’d do push-ups and sit-ups in secret. I’d check the nutrition facts only when I thought no one would notice.

    If someone caught me working out I’d feel horribly awkward, ashamed, and embarrassed. Like I’d been expo...

  • 6 simple ways to fall asleep when you can't stop thinking

    Posted on Feb 13, 2019

    Sleep makes me anxious.

    It’s not easy for me.

    Sometimes I look forward to being sick because it gives me an excuse to take nighttime cold medicine.

    I know I won’t worry about whether or not I’ll be able to sleep through the night. I can be certain I’m going to pass out HARD. I’ll wake up feeling super groggy, but at least I won’t be up at 4am ruminating about some argument I had 5 years ago.

    Sleep is as important as nutrition and exercise. Out of the three, sleep is the least in your control.

    You can have the best sleep routine in the world, but if you overthink things, if you’re brain just ...

  • The 6 foods pretending to be healthy that sabotage your nutrition

    Posted on Feb 06, 2019

    If you have no integrity it’s easy to make money.

    It’s easy to market snake oil and bullshit because you’re not limited by those pesky facts.

    For example, butter coffee, Trump, need I say more?

    Marketers are extremely good at what they do. They know exactly how to tap into someone’s insecurities and desires to get them to buy.

    Frustratingly, this only makes the already difficult path to lifelong fitness even more confusing, demoralizing, and seemingly pointless.

    If you think you’re eating well, yet you keep gaining weight, you’re going to wonder what the point is. Why put in the effort to cha...

  • How to overcome the fitness perfectionism that kills progress

    Posted on Jan 30, 2019

    Most people treat weight loss like a light switch.

    They’re either on a diet or off a diet. They’re either on plan or off plan.

    They’re either sticking to their diet perfectly or “My diet is ruined because I caved and ate a cookie. Screw it, might as well eat the whole bag”.

    Today, I’m offering you an alternative to this stressful way of thinking. Because the all-or-nothing mentality doesn’t serve you. It won’t help you reach your goals no matter how hard you try.

    I’m going to show you the mindset I encourage my online 1:1 coaching clients to adopt. This mindset shift will fundamentally chang...

  • Want better portion control? Here’s what you need to know.

    Posted on Jan 23, 2019

    My friends and I used to “full dial” each other in college.

    Ya know, instead of drunk dialing.

    Whenever, one us ate too much we’d call up the other and tell them about how full we are.

    “Duuuuuuuuuuude slurred speech (incomprehensible)

    “Eh? What time is it right now? Why are you calling me so late? grumble grumble

    “Duuuuuuuude. I’m sooOOoOoOOo full right now. Like soo full. Dude dude dude… Dude, I love you.”

    We were not good at portion control.

    Portion control is an important skill. Most people, even if they don’t take childish glee in telling their friends how full they are, aren't good at it...

  • (Infographic) How to read nutrition labels: The easy and practical way

    Posted on Jan 16, 2019

    Health can be confusing. Overwhelming.

    It’s hard to tell what’s true and what’s not. Plus, it seems like nobody really agrees on anything.

    One day fats are bad for you and you should never eat them ever again. The next day they’re good for you and you should eat them all the time. Sigh...

    The science is admittedly complicated because the science of anything is complicated.

    Plus, by nature, science constantly evolves as we learn more and more. That said, new findings are never anywhere near as dramatic as most news outlets would have you believe. So take any dramatic new findings with lots o...

  • How to keep fit when you're emotionally exhausted

    Posted on Jan 10, 2019

    This post is about taking care of your health and fitness when you feel like you have nothing left in you.

    When you feel like your tank is empty and it doesn’t seem like much point, like there are more important things, or when it seems easier to destroy a pint of ice cream and distract yourself with some Netflix.

    We've all been there. It's just a fact of life. These things happen.

    Here's how to deal with it. Here's how to continue to stay healthy and fit when you feel emotionally exhausted.

    Energy

    The whole theme of this post is “when you’re emotionally exhausted”. So energy is a key theme....

  • The 3 biggest new year's resolution mistakes and how to avoid them

    Posted on Dec 27, 2018

    Every year it’s about the same.

    You put on a few pounds during the eating and drinking bonanza that is the holidays.

    You want to use the New Year as a fresh start of sorts. A clean slate to shrug off the copious amounts of holiday parties and all the resulting food guilt.

    And fair enough. Resolutions are as much tradition as they are habit. At the end of the year we’re meant to reflect on the past year or something.

    Personally when I look back on 2018 this happens:

    Now, in the past I would have poo pooed the whole notion of resolutions as inherently flawed. That setting resolutions was a re...

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