Morgan Key Fitness, Johnson City, TN (2026)

09/22/2023

✨Top 3 Things✨ you can start doing NOW to improve your body composition (and your health)
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If you want to progress towards your fitness goals, but don’t know where to start, incorporate these 3 habits!
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And surprise, the list doesn’t include
❌eat less
❌cut out carbs
❌HIIT cardio
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It doesn’t even include weight training 🫢
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Over the years, I’ve talked to hundreds of women about their fitness goals & struggles, and these 3 habits are lacking for the vast majority:
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1️⃣ Get more SLEEP 😴
Poor sleep tanks your energy, hinders decision making, increases hunger, and can impact your metabolism.
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Sleep truly is the most underrated tool when it comes to fat loss. Prioritize consistent, quality sleep and watch your energy and results improve. Even just an extra 30-60 minutes makes a difference!
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2️⃣ WALK more 🚶‍♀️
When we look into daily steps, a lot of women I work with only get around 3-5k per day. Desk jobs, working from home, store & restaurant pickup, and screen time make many of us pretty sedentary throughout the day.
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Non-exercise activity thermogenesis (NEAT) is one of the main components of energy expenditure, so increasing your daily movement can have a huge impact on fat loss. (Not to mention the major benefit on heart & bone health).
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Walking is one of the most accessible & underrated forms of movement. You don’t have to get 10k steps per day, just make a point to move more throughout the day (bonus points if you get out in the sun!☀️)
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3️⃣ Eat more PROTEIN 🥩🥚🍗🥛
I have most new clients complete a dietary recall where they keep a daily food diary, and most are significantly low on protein in their diet.
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Protein improves satiety, takes more energy to process than the other macronutrients, and is essential for building & repairing body tissue (including muscle), just to name a few.
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A simple way to start is to include a protein source at every meal throughout the day.
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When it comes to fat loss, it’s easy to overcomplicate things. These 3 habits are extremely simple, but they can have a major impact on your progress when done consistently.
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Are you already crushing it with any of these? Are there any you have room to improve on?
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Some Notes👇🏼

1. Fitness and nutrition protocols, including protein intake, should be individualized, especially for people with health concerns. A high protein diet is safe for healthy individuals, but you should talk to your healthcare provider before making changes to your diet. These tips are just suggestions to improve your health and fitness and shouldn’t be taken as medical advice.

2. I also want to mention that some people may already have a very high protein intake or get a high amount of daily movement and would not benefit from increasing their protein or daily steps further. These tips are just based on the the majority of people I’ve talked to as a health and fitness coach.

3. I acknowledge that there can often be barriers to making these changes. Moms of young children may struggle to get more sleep. Some people may not have safe places to walk. Protein sources can be expensive. We all do the best we can. I wanted to offer these tips to give some guidance and direction. Take away what’s realistic for you 🫶🏼

11/20/2021

I used to think that if I was soft, I couldn’t be strong. It had to be one or the other.
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I’m an enneagram 9 and an INFP—the Peacemaker and the Mediator. I love to be at peace within myself and help everyone get along.
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I’m great at seeing multiple sides of an issue, but I also tend to shy away from conflict. In the past, I didn’t always stand up for myself or call out wrongs when I recognized them.
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But over time, I grew tired of staying quiet and agreeable. I felt the weight of my unspoken truths pressing down on me.
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So I found my voice. I started speaking up. Just little moments here and there, opposing something rather than letting it slide by, undisputed.
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But at times, it felt uncomfortable. It didn’t feel like me. And then I realized why…
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In those moments, my voice had a harshness and bitterness that didn’t belong to me. When I decided to be strong, I stopped being soft.
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But I’ve learned that the two can coexist. I can stand in my truth without a chip on my shoulder.
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I don’t have to be driven by bitterness or the desire to prove anyone wrong to claim my power and take up space in this world.
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My softness can be my strength🤍
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10/15/2021

The day you plant the seed is not the day you eat the fruit.
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- Fabienne Fredrickson
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10/03/2021

Are your actions matching up with your expectations?
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Before we dive in, please know that I ask this with so much love and understanding. We aren’t robots, and sometimes things outside of our control affect our ability to follow through, even when we put forth our best effort.
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That being said, let’s look at a couple of things to consider when setting out to achieve a goal:
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1. Make sure your current situation is conducive to the goal you want to pursue. Are you in a place in your life where you can realistically execute the steps necessary to reach your goal?
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For instance, if you’re working overtime, homeschooling two kids in the midst of a pandemic, hardly sleeping, and stressed to the max, you’re probably not in the best position to pursue a fat loss goal. It might be better to focus on taking care of yourself and your health, managing your stress, and sleeping more. Then when you’re in a better place in your life, you can start into that fat loss goal and you’ll be able to execute your plan and your body will actually respond to your efforts.
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2. If the goal you have requires a high level of consistency and ex*****on, and you’re not meeting those requirements, you’ll need to adjust your approach to match your goal, or take a step back and reevaluate the goal itself. It’s ok to modify that goal to better fit your actions and efforts.
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I’m not saying that you give up on that bigger goal, but being realistic about the results you can expect will keep you from being overcome with frustration and feeling like a failure when you don’t live up to the standard you’ve set for yourself.
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***Either adjust your actions to match your goal, or adjust your expectations of what you can achieve based on what you’re actually doing.
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You can absolutely achieve great things. Don’t sell yourself short. You’re fully capable.
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But be realistic with yourself when it comes to the goal you’ve set and your desire and ability to execute the steps to get there. Sometimes that means digging in and leveling up, and sometimes it means shifting expectations or timing. Neither one is necessarily “wrong.” Take a long, hard look and you’ll know the answer for yourself.

08/05/2021

A letter to the girl who is struggling to love her body:
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My dear sister,
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I’m sorry. I’m so sorry that our superficial society with it’s skewed standards has lead you to believe that your body isn’t good enough,
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That the only value she holds is in her appearance, how attractive she is in the eyes of men, how little space she takes up…
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Don’t listen to that bullsh*t. Don’t you dare accept it as truth.
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You are WOMAN.
Your body is a force of nature.
She protects you.
She carries you throughout each day.
She even creates new life.
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For many of us, she has endured deprivation, over-exertion, and mistreatment,
And yet she bounces back with unbelievable resilience time after time.
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Your body is a wonder and a blessing.
Honor and revere her.
Care for her.
Learn to see her with new eyes.
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And slowly, I hope that you’ll learn to love her, just as she is, and she will begin to thrive like never before🌷
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Yes, of course! Work to make her stronger, teach her new skills, help her become her best.
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But do it not out of shame or disgust, but out of deep love and appreciation for her.
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She deserves nothing less🤍
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With love,
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Morgan
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07/21/2021

𝗠𝗢𝗠𝗘𝗡𝗧𝗨𝗠
𝙣𝙤𝙪𝙣: strength or force gained by motion or by a series of events
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You feel stuck.
You feel unmotivated.
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You’re searching for that “want to” feeling to help you start taking action towards your goal, but it’s nowhere to be found.
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What if I told you the secret is actually in the 𝘢𝘤𝘵𝘪𝘰𝘯 itself. And that taking action will in fact be the impetus that starts you moving forward.
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Action, however small, will create momentum, and even produce that feeling of motivation you’ve been looking for.
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Remember the concept of inertia from science class? There has to be an action to change the state of something from 𝘢𝘵 𝘳𝘦𝘴𝘵 to 𝘪𝘯 𝘮𝘰𝘵𝘪𝘰𝘯.
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We’re no different. The same rule applies.
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Write down your goal and why you want to achieve it so badly.
Journal about what you’re grateful for.
Drink a glass of water.
Get out and go for a walk.
Get to the grocery store or make an order for delivery.
Cook yourself dinner.
Hit a workout, even if it’s short and sweet.
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Choose one thing and ACT ON IT.
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Create momentum for yourself and watch things shift into motion.
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07/02/2021

✨Client Spotlight✨
This is 2 months of progress for ! Christa has been so consistent with her plan and it shows!👏🏼
She weight trains from home 4x per week, and does cardio 2x per week plus hitting her step goal.
We’ve been able to increase her calories over the last 2 months, and she’s still dropped a few pounds and lost 3 inches on her waist.
But beyond that, she has more energy, sleeps better, and has gained so much strength in the last 2 months!
So proud of the hard work and consistency you’ve put in to make these big changes for yourself, Christa! I’m so honored to be your coach, and can’t wait to see you continue to grow and improve!❤️

05/24/2021

Just a lil’ Sunday reminder for us all:
Don’t forget that on the way to losing the weight, toning up, hitting PRs, or reaching any goal we may have.....there’s life to be lived, adventures to be had, magical little moments to relish in, joy to soak up all around us✨
Not once we do X, achieve Y, or finally reach Z.
But right here and now.
From one goal-getter to another, let’s not miss the present striving for the future.
You’re worthy of a beautiful life today, right now, just as you are 🤍

05/18/2021

2017 ⏭ 2021
4 years of training intentionally and consistently and fueling my body.
❌Not doing HIIT cardio 6 days per week
❌Not following a “perfect,” “100% clean” diet
✅Weight training with a focus on progressive overload
✅Prioritizing protein and micronutrients, and eating plenty of carbs
✅Living my life, eating the pizza 🍕 and cookies 🍪
Progress doesn’t require extreme measures and insane restriction.
But it does require consistency, effort, and TIME.
I didn’t get here overnight, but I wouldn’t have wanted to because I’ve loved every bit of the process and learned and grown more than I can explain along the way 🤍

05/15/2021

When we realize that the only thing holding us back is...OURSELVES, an incredible thing happens:
We can finally get out of our own way and live the life that’s been there waiting for us all along 🖤✨

03/05/2021

I read an analogy that really stuck with me the other day...
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It’s so simple, but it makes so much since, and it might just apply to you and your fitness journey👇🏼
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If the recipe says to bake your cake at 350F for 30 minutes, and you decide to bake it at 700F for 15 minutes to speed up the process (same math, right??), you’ll end up with a cake that’s burn to a crisp on the outside and nowhere near done in the middle.
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If you’ve ever baked anything before, you’re like 𝘥𝘶𝘩, 𝘸𝘩𝘰 𝘸𝘰𝘶𝘭𝘥 𝘥𝘰 𝘵𝘩𝘢𝘵? 𝘑𝘶𝘴𝘵 𝘧𝘰𝘭𝘭𝘰𝘸 𝘵𝘩𝘦 𝘳𝘦𝘤𝘪𝘱𝘦...
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𝗦𝗼 𝘄𝗵𝘆 𝗱𝗼 𝘄𝗲 𝗰𝗼𝗻𝘀𝘁𝗮𝗻𝘁𝗹𝘆 𝘁𝗿𝘆 𝘁𝗼 𝗱𝗼 𝘁𝗵𝗶𝘀 𝘄𝗶𝘁𝗵 𝗼𝘂𝗿 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗴𝗼𝗮𝗹𝘀?
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Sam wants to lose 15 pounds, and she’s read that it’s recommended to lose at a rate of 1-2 pounds per week, but she wants to get to her goal weight faster, so she cuts her calories even lower and does twice as much cardio.
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She loses 5 pounds fast, and she’s 𝙥𝙪𝙢𝙥𝙚𝙙 until she ends up burning out, giving up, and regaining the weight plus some because she’s exhausted and ready to break someone’s arm for a Snickers.
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Let’s break that narrative, my friends. Let’s start being patient with our goals and putting our health first.
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I promise you the journey will be so much more fun, and we’ll be able to actually stick with it long enough to get the results we want and 𝗞𝗘𝗘𝗣 𝗧𝗛𝗘𝗠 🙌🏼

02/05/2021

I’ve felt a ton of resistance and uneasiness in the last month...
At first I was like, what the heck? Things are going well, so why am I feeling so uneasy?
In the past I probably would have given into those feelings and shrunk back to a place where I felt more comfortable.
But this time I didn’t. I pushed through that resistance. Because I saw those feeling for what they were...
A sign of GROWTH🌱
Anytime we go for something outside our comfort zone, our body and our subconscious mind start signaling all kinds of alarms. “Danger! Not safe! Retreat!”
They’re programmed to alert us to anything that feels scary or threatening because their job is to keep us from harm.
That’s great when we’re really in danger, but they can’t differentiate between a true threat and an opportunity for growth that just feels scary to us.
So next time you step outside your comfort zone to go for something great, and you start feeling that resistance, instead of shrinking back, LEAN IN.
The moments that feel the scariest are the very moments that will propel you to the next level 👏🏼
Have you had moments like this before? What was one time when you pushed through resistance and experienced incredible growth?

Morgan Key Fitness

09/22/2023

11/20/2021

10/15/2021

10/03/2021

08/05/2021

07/21/2021

07/02/2021

05/24/2021

05/18/2021

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03/05/2021

02/05/2021

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