Morton Training Systems Blog

Fat loss without the OCD.

  • Epic exercises: Kneeling pallof press

    Posted on Jun 07, 2017

    Why it’s Awesome:

    The vast majority of your core work should be about resisting movement, where the goal is to prevent core movement rather than create core movement. Think planks rather than crunches.

    These “anti-movement” core exercises are where it’s at to build a strong, resilient core/lower back.

    Why? Because anti-movements train the core to stay in its strongest and safest position. This position is called neutral if you’re a giant nerd (not that I’d know anything about that ... whistles suspiciously), you’d probably refer to it as flat, or straight.

    Doing endless amounts of crunches w...

  • The very best time to quit a goal

    Posted on Jun 01, 2017

    There’s zero shame in quitting a goal if you realize it’s not actually what you want, or if you realize the cost isn't worth the benefit.

    During a consultation with a new client, our very first meeting, we talk about what their goals are and how we’re going to reach them. Often they’ll say something like “I want to get fit" or "I want to lose 20 lbs" or "I want to be more toned" etc. But as they travel along in their strength journey, their goals become much more refined and specific.

    I’ve worked with many clients who, after a year or so, said, “I’m actually pretty stoked on my current weigh...

  • What to do when stress is ruining Your Life

    Posted on May 25, 2017

    Stress used to be a defining feature for me. There wasn’t a single part of me that wasn’t influenced by it.

    When I was a teenager, I split my knuckle open punching a wooden beam during an arguement with my Mom. As an adult, I’ve so many stress breakdowns I've blocked out most of them. One time I literally just screamed at the top of my lungs for 10 minutes (probably scaring the living bejeezus out of the neighbors) because I felt so helpless, stressed, and angry over not being able to change a bike tire when I was already late for work.

    Outbursts like this were the norm not the exception. Wh...

  • What this disgusting toothpaste flavor has to do with confidence

    Posted on May 17, 2017

    You may or may not know I’m currently living in China. If you didn’t know, why aren’t you Facebook stalking me harder!? Sheesh!

    Anyway, so I’m living here to teach English to wee little folks, widen my perspective by immersing myself in a new culture, and learn how to speak Mandarin Chinese. Mainly though because, oddly enough, moving to China was the most practical way of being in the same country as my English citizen of a wife.

    So now you’re all up to speed! On with the show!

    Last night, I finally decided to buy more toothpaste because my wife and I had finally managed to eek out every s...

  • Health: What you can't control and what you can

    Posted on May 11, 2017

    Health doesn’t always equal fat loss, but fat loss is one of the few health related things you can control to some extent.

    I almost died from pneumonia in high school. Two months later I got shingles in my eye-hole (my f*cking eye-hole!) and almost lost vision in said eye-hole. Last year I passed out in an NYC subway station and busted my head open on the super gross floor.

    Oh, and by the way, I was quite lean when all of those things happened.

    Health doesn’t always equal fat loss.

    I try to make that clear in my writing but I feel like it deserves it’s own post because writing is hard i.e. ge...

  • How you should put weights away to look like a genius and spare your back + an embarrassing story

    Posted on Apr 28, 2017

    I’m excited to share today’s post with you because it’s a simple trick, but it’ll make a huge difference in how comfortable, confident, and badass you feel in the gym. Because you’re way more likely to go to the gym and crush your workouts when you feel like you know what you’re doing.

    That, and I want you to be able to hit your workouts hard without getting injured. So this post is a real double whammy.

    What I’m not super excited about is sharing an embarrassing story of mine. I’m sharing it anyway because I think it’s important for you to hear about all of the stupid shit I’ve done while wo...

  • Absolutely everything you need to know to start lifting

    Posted on Apr 21, 2017

    My goal here is to give you everything you need to know to make informed, intelligent decisions in the gym for any fitness goal -- whether you want to lose those last 10 lbs, run your first 5k, or climb Macchu Picchu when you’re 80.

    I want give you everything you need to start your strength training journey with confidence, and assurance that you know what you’re doing. And I want to give you enough knowledge (knowledge it’s taken me years of working with clients to attain) to continue to reap great results from strength training for years to come.

    I want you to be able to reach your goals c...

  • How I accidentally turned into a jock

    Posted on Apr 13, 2017

    I was scrawny growing up. I also had some of the shittiest social skills known to man. I felt terribly anxious and uncomfortable if there were people around, pretty much always.

    I was a stick figure-esque skateboarder who wanted a girlfriend really bad. I thought I would literally never get one -- I honestly thought I’d be a virgin for my entire life. Because I thought I was ugly and had no idea how to talk to anyone. I didn't know how to not completely withdraw into myself around new people.

    It was a really rough time for me -- things seemed pretty hopeless, and by “things” I mean being ha...

  • A surefire way to pick the right weights for your workout

    Posted on Apr 06, 2017

    For about the past 6 months I’ve been posting workouts every Wednesday on my Facebook page because I want people to be confident in the gym and have access to intelligent, effective, and safe workouts.

    This last week someone bravely asked if it would be OK to do the same workout with tiny weights. To which I replied, “Of course!”.

    Every body is different, and adjusting your workouts to best serve you is what defines an amazing workout! Plus, I was really stoked to hear they wanted to try the workout!

    This exchange got me thinking. What does “heavy” really mean. I’ve written tons of pieces tr...

  • 3 signs your workouts are working

    Posted on Mar 31, 2017

    Because it's hard to stay motivated when you don't see progress, I wanted to show you a few ways my online clients know they're making progress to stay motivated and committed to burning fat, building muscle, and feeling better in their bodies.

    And here we go!

    1. You’re showing up

    Even if you stay at the gym for 5 minutes you’re doing awesome. Seriously.

    Sometimes you just have to be patient with yourself and accept where you’re at right now. Sometimes that means testing the waters by tip-toeing into the pool.

    Building the habit of going to the gym entails so much more than just working out.


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