derekmorgen
derekmorgen
33Following59Followers766Likes
Hybrid Athlete🏃♂️🏋🏻 Healthy lifestyle advocate 💪🌱 Derek@vtlzr.co
Videos
Liked
Doing the damn thing.
Every day. 1% better. 3 weeks into philly marathon prep. Lets go.
Who’s running the Philly Marathon?
#hybridathlete #fitness #hybrid #fitnessmotivation #hybridrunner #running #aesthetic #bodybuilding #fitfam #fitover #prolongevityfitness #marathon #running #run #runner #marathontraining #runners #runningmotivation #training #trailrunning #runhappy #instarun #halfmarathon #5k #motivation #runnersworld #sport #health #fitnesscoach
Every day. 1% better. 3 weeks into philly marathon prep. Lets go.
Who’s running the Philly Marathon?
#hybridathlete #fitness #hybrid #fitnessmotivation #hybridrunner #running #aesthetic #bodybuilding #fitfam #fitover #prolongevityfitness #marathon #running #run #runner #marathontraining #runners #runningmotivation #training #trailrunning #runhappy #instarun #halfmarathon #5k #motivation #runnersworld #sport #health #fitnesscoach
Marathon Prep - 3 Weeks - 3 Lessons:
Lesson 1: Building endurance like a pro with 80% Zone 2 runs! ⏱️
The bigger the base, the higher you can build. Zone 2 endurance runs are the foundation of marathon success. This speed and form of cardio prepares you for the long haul.
Zone 2 cardio is 60-70% of your max heart rate. The formula is 220 - AGE x (.6 & .7).
Lesson 2: Stretch: Pre & Post-run stretches for the win! 🧘♂️
Neglecting stretching can be a huge mistake. Pre-run stretches get your body ready for the run, and post-run stretching is essential to recovery.
This helps prevent injury and increase flexibility. 15 minutes before and after, you’re good to go.
When I was discussing how I neglected stretching, a buddy said, "You can run for 2 hours, but you can't stretch for 15 minutes?!?"
Lesson 3: Fueling up right with the perfect mix of calories, carbs, and electrolytes every day! ⚡️💪
Giving your body the fuel to keep going during marathon prep & weight training is an absolute necessity. Eating the right combination of calories, carbohydrates, and electrolytes gives you the energy to make it to the finish line.
LMNT, GUs, GM1 Sport, Gatorade Fit, and other performance drinks are great sources of electrolytes.
You don't want to miss out on the benefits of proper nutrition during race prep! And remember hydration is key. Keep your water bottle filled at all times! 💦 #hybridathlete #fitness #hybrid #fitnessmotivation #hybridrunner #running #crossfit #aesthetic #bodybuilding #fitfam #fitover #prolongevityfitness #goatlife #cantcagealion #bloodsweatgod #mambamentality #signedbygod #fitness #powerlifting #hybridtraining #runners #menshealth #fittok #marathon #workout #runningtips #runner #marathonprep
Lesson 1: Building endurance like a pro with 80% Zone 2 runs! ⏱️
The bigger the base, the higher you can build. Zone 2 endurance runs are the foundation of marathon success. This speed and form of cardio prepares you for the long haul.
Zone 2 cardio is 60-70% of your max heart rate. The formula is 220 - AGE x (.6 & .7).
Lesson 2: Stretch: Pre & Post-run stretches for the win! 🧘♂️
Neglecting stretching can be a huge mistake. Pre-run stretches get your body ready for the run, and post-run stretching is essential to recovery.
This helps prevent injury and increase flexibility. 15 minutes before and after, you’re good to go.
When I was discussing how I neglected stretching, a buddy said, "You can run for 2 hours, but you can't stretch for 15 minutes?!?"
Lesson 3: Fueling up right with the perfect mix of calories, carbs, and electrolytes every day! ⚡️💪
Giving your body the fuel to keep going during marathon prep & weight training is an absolute necessity. Eating the right combination of calories, carbohydrates, and electrolytes gives you the energy to make it to the finish line.
LMNT, GUs, GM1 Sport, Gatorade Fit, and other performance drinks are great sources of electrolytes.
You don't want to miss out on the benefits of proper nutrition during race prep! And remember hydration is key. Keep your water bottle filled at all times! 💦 #hybridathlete #fitness #hybrid #fitnessmotivation #hybridrunner #running #crossfit #aesthetic #bodybuilding #fitfam #fitover #prolongevityfitness #goatlife #cantcagealion #bloodsweatgod #mambamentality #signedbygod #fitness #powerlifting #hybridtraining #runners #menshealth #fittok #marathon #workout #runningtips #runner #marathonprep
This year I've committed to stepping out of my comfort zone.
Embracing uncomfortable. Conquering things that once intimidated me.
It begins with the Philadelphia marathon - I'm excited and eager, but locked in and ready to go.
It's all about the prep & that starts now.
I use running for more than just physical health - it's a mental exercise. These endurance races are more than just a physical battle, but a mental one.
Through running, completing spartan races, and lifting in general, I've met some of the coolest damn people in the world.
Challenge yourself & embrace uncomfortable. #marathon #running #run #runner #marathontraining #runtok #hybridathlete #philadelphiamarathon #marathontraining #weightlifting #weightlifter #hybrid #hybridtraining #fitness #fittok #philadelphia #motivation #embraceuncomfortable
Embracing uncomfortable. Conquering things that once intimidated me.
It begins with the Philadelphia marathon - I'm excited and eager, but locked in and ready to go.
It's all about the prep & that starts now.
I use running for more than just physical health - it's a mental exercise. These endurance races are more than just a physical battle, but a mental one.
Through running, completing spartan races, and lifting in general, I've met some of the coolest damn people in the world.
Challenge yourself & embrace uncomfortable. #marathon #running #run #runner #marathontraining #runtok #hybridathlete #philadelphiamarathon #marathontraining #weightlifting #weightlifter #hybrid #hybridtraining #fitness #fittok #philadelphia #motivation #embraceuncomfortable
🚨DON'T WAIT FOR THE DOCTOR OR MIRROR TO TELL YOU TO START🚨
In 2017, I was down bad. I'd lift 3-5 days a week, but I ate poorly. I drank 3-4 days a week. I was lethargic and felt like crap about myself.
——————––
I saw myself in the mirror on May 17, 2017, and made a commitment to myself.
I went harder in the gym and turned into a runner too.
I began to take my nutrition seriously
And the hybrid athlete training style transformed my life.
I began building muscle quicker.
I had more energy.
My mental state improved.
I finally found something that truly made me happy.
————————
To this day, I still run and lift 5-6 days a week, eat whole foods to fuel my body, and have been happier than ever.
And we're only just getting started.
————————
Adding running to my weekly routine actually made my lifting sessions better.
I had improved energy, more endurance, and less soreness.
————————
So I tell you once again, don't wait for the doctor or the mirror to tell you to make a change.
Do it to feel better, physically and mentally.
Do it to make yourself a better person.
Take the first step, and you won't look back!
#bodytransformation #weightlossjourney #fitnessmotivation #betteryou #hybridathlete #runner #runnerlife #lifting #bodytransformation #fitness #bodybuilding #fitnessmotivation #gym #workout #motivation #weightloss #fit #gymmotivation #bodygoals #body #healthylifestyle #gymlife #fitnessjourney #muscle
In 2017, I was down bad. I'd lift 3-5 days a week, but I ate poorly. I drank 3-4 days a week. I was lethargic and felt like crap about myself.
——————––
I saw myself in the mirror on May 17, 2017, and made a commitment to myself.
I went harder in the gym and turned into a runner too.
I began to take my nutrition seriously
And the hybrid athlete training style transformed my life.
I began building muscle quicker.
I had more energy.
My mental state improved.
I finally found something that truly made me happy.
————————
To this day, I still run and lift 5-6 days a week, eat whole foods to fuel my body, and have been happier than ever.
And we're only just getting started.
————————
Adding running to my weekly routine actually made my lifting sessions better.
I had improved energy, more endurance, and less soreness.
————————
So I tell you once again, don't wait for the doctor or the mirror to tell you to make a change.
Do it to feel better, physically and mentally.
Do it to make yourself a better person.
Take the first step, and you won't look back!
#bodytransformation #weightlossjourney #fitnessmotivation #betteryou #hybridathlete #runner #runnerlife #lifting #bodytransformation #fitness #bodybuilding #fitnessmotivation #gym #workout #motivation #weightloss #fit #gymmotivation #bodygoals #body #healthylifestyle #gymlife #fitnessjourney #muscle
New runners or weightlifters getting into endurance running:
1. Only compare yourself and your running ability to older you. You get better every day. Start slow and steady.
2. Zone 2 endurance training. This is where the love for running begins. Conseitent Zone 2 training helps you improve endurance & run for longer.
Run at a speed where you can still have a convnersation. Zone 2 heart rate formula:
(220 - your age) x .6 to .7
3. Focus on recovery. Warm up properly, stretch after every workout (and when you wake up), and eat the right foods to prep and recover. It can take a toll on your body, especially in a hybrid training program.
#hybridathlete #athlete #runningtips #running #runningmotivation #run #runningcommunity #runner #hybrid #hybridlife #beachrun #beach #weightlifting #weightlifter
1. Only compare yourself and your running ability to older you. You get better every day. Start slow and steady.
2. Zone 2 endurance training. This is where the love for running begins. Conseitent Zone 2 training helps you improve endurance & run for longer.
Run at a speed where you can still have a convnersation. Zone 2 heart rate formula:
(220 - your age) x .6 to .7
3. Focus on recovery. Warm up properly, stretch after every workout (and when you wake up), and eat the right foods to prep and recover. It can take a toll on your body, especially in a hybrid training program.
#hybridathlete #athlete #runningtips #running #runningmotivation #run #runningcommunity #runner #hybrid #hybridlife #beachrun #beach #weightlifting #weightlifter
Favorite day of my Hybrid Athlete training split?
Chest Back Thursdays. Its GOATED.
Love this superset.
Dumbbell Press (flat bench or incline)
5 sets x 12, 12, 10, 10, 8 reps
Superset that with a dumbbell row
10-15 reps each set
#hybridathlete #fitness #hybrid #fitnessmotivation #weightlifting #chest #chestday #chestback #chestbackday #push #pull #workout #fitnesstips #superset
Chest Back Thursdays. Its GOATED.
Love this superset.
Dumbbell Press (flat bench or incline)
5 sets x 12, 12, 10, 10, 8 reps
Superset that with a dumbbell row
10-15 reps each set
#hybridathlete #fitness #hybrid #fitnessmotivation #weightlifting #chest #chestday #chestback #chestbackday #push #pull #workout #fitnesstips #superset
As a hybrid athlete, you can lift and run all you want, but the food you fuel your body with is just as important as the exercise. What you put in your body is what you get out.
----
A balanced diet will help you achieve optimal performance, body composition, and mental clarity. Eating a diet that is balanced with quality proteins, complex & simple carbohydrates, healthy fats, and plenty of fruits and vegetables will offer you the nutrients you need to perform at your best while avoiding empty calories.
----
This meal is straight form Amazon Fresh...
Steak, Broccoli, and Banza's Chickpea Rotini
Full of fiber, protein, vitamins, antioxidants, and healthy fat, giving me the energy to build lean muscle.
----
And as always: Embrace Uncomfortable.
----
#hybridathlete #fitness #hybrid #fitnessmotivation #hybridrunner #running #weightlifting #food #healthyfood #healthydinner #dinnerideas #athletefood
----
A balanced diet will help you achieve optimal performance, body composition, and mental clarity. Eating a diet that is balanced with quality proteins, complex & simple carbohydrates, healthy fats, and plenty of fruits and vegetables will offer you the nutrients you need to perform at your best while avoiding empty calories.
----
This meal is straight form Amazon Fresh...
Steak, Broccoli, and Banza's Chickpea Rotini
Full of fiber, protein, vitamins, antioxidants, and healthy fat, giving me the energy to build lean muscle.
----
And as always: Embrace Uncomfortable.
----
#hybridathlete #fitness #hybrid #fitnessmotivation #hybridrunner #running #weightlifting #food #healthyfood #healthydinner #dinnerideas #athletefood
Hybrid Athletes don't stop on holidays 💪
Celebrating the opportunity this grand ol country gave to my family and me with a four miler and a pull day.
Happy 4th of July yall. Be safe 🎆🇺🇸💪🍻
#hybridathlete #athlete #run #running #pullday #pull #backday #runner #weights #weightlifting #4thofjuly #july4th
Celebrating the opportunity this grand ol country gave to my family and me with a four miler and a pull day.
Happy 4th of July yall. Be safe 🎆🇺🇸💪🍻
#hybridathlete #athlete #run #running #pullday #pull #backday #runner #weights #weightlifting #4thofjuly #july4th
Champions are made in the second half. Get after it. Crush your goals.
Some of my physical goals:
✔️ Crush a marathon
✔️ 7 min avg 5k
✔️ 7:30 min avg 10k
✔️ Sub 8 avg half
✔️ PRs across all areas push/pull/legs
✔️ Launch a hybrid athlete brand
Let it rip.
#hybridathlete #Weightlifting #press #bench #chestpress #dumbbellpress #goals #crushyourgoals #athlete #runner #hybrid #pushday #push
Some of my physical goals:
✔️ Crush a marathon
✔️ 7 min avg 5k
✔️ 7:30 min avg 10k
✔️ Sub 8 avg half
✔️ PRs across all areas push/pull/legs
✔️ Launch a hybrid athlete brand
Let it rip.
#hybridathlete #Weightlifting #press #bench #chestpress #dumbbellpress #goals #crushyourgoals #athlete #runner #hybrid #pushday #push
Studies show 2 minutes of moderate-to-high exercise can improve attention, concentration, learning, & memory for 2 hours 💪
Let’s have a Friday, why dont we.
No better way to kick off uour morning. Hop out of bed & get moving.
New to lifting and working out?
Try rhe 5-5-5-30 method to get started:
5 push-ups
5 squats
5 lunges
30 second plank
Lets get better
#goodmorning #morningroutine #morningworkout #energy #wakeup #wakeuproutine #pushups #situps #plank #lunges #fitness #healthiswealth #mindset
Let’s have a Friday, why dont we.
No better way to kick off uour morning. Hop out of bed & get moving.
New to lifting and working out?
Try rhe 5-5-5-30 method to get started:
5 push-ups
5 squats
5 lunges
30 second plank
Lets get better
#goodmorning #morningroutine #morningworkout #energy #wakeup #wakeuproutine #pushups #situps #plank #lunges #fitness #healthiswealth #mindset
Quick ab circuit daily during the week to keep the abs in check
Ab wheel x25 (the 🐐)
Plank for 60 secs
Knee raise to hip ups x20
Will share a full circuit routine soon covering upper, lower, and oblique ab workouts 💪
#abs #abworkout #workout #fitness #gym #gymtok #health #healthiswealth #TransformersVoices
Ab wheel x25 (the 🐐)
Plank for 60 secs
Knee raise to hip ups x20
Will share a full circuit routine soon covering upper, lower, and oblique ab workouts 💪
#abs #abworkout #workout #fitness #gym #gymtok #health #healthiswealth #TransformersVoices
