Derek Morgen

Helping high-performers lose 15-20+lbs, build muscle, & live like athletes: hard. Eat clean. Be consistent.
Building VTLZR.

[Derek Morgen @derek_morgen]

Sunday night routine that dictates your Monday:

• Pre-log your meals so hitting macros is automatic

• Block out training sessions on the calendar like unmissable meetings

• Get offline early - 8 hours of deep sleep beats any morning routine

Don't react to Monday.
Set the standard tonight.

[Derek Morgen @derek_morgen]

Most HYROX athletes don’t need to train harder.
They need to identify the right problem.

I broke down the 6 areas most likely to be holding back your race time, and what each one means for your training:

https://t.co/EQiT7WTo96

[Derek Morgen @derek_morgen]

You don't "get in shape" to start running. You start running to get in shape.

• Run for 60 seconds
• Walk for 90 seconds
• Repeat 8 times

That’s 20 minutes.

Do this 3x a week, keep the pace conversational, and let your bone density and aerobic base build naturally.

If you can run for 60 seconds, you can become a runner.

[Derek Morgen @derek_morgen]

Eat Less + Move More = Lose Weight

Eat Less + Move More + Eat Protein = Lose Fat

Eat Less + Move More + Eat Protein + Lift Weights = New Body

Stop overcomplicating the inputs.

[Derek Morgen @derek_morgen]

@SahilBloom this hit home lol you start to find peace and answers once you stop measuring every hour

[Derek Morgen @derek_morgen]

The best first impression?

Low body fat, muscular/toned build, good posture, high energy.

Lets everyone know you have discipline, self-respect, and control before you even open your mouth.

[Derek Morgen @derek_morgen]

@johnternus

[Derek Morgen @derek_morgen]

@CoachDanGo Love this... "diet" implies an end date. Once you're "on" something, you're already planning for the day you'll be "off" it

Call it how you eat, not what you're doing right now, and make it part of the identity shift

[Derek Morgen @derek_morgen]

People will eat 70% of their daily calories in a single restaurant meal and wonder why they're not losing weight

[Derek Morgen @derek_morgen]

@CoachDanGo basic evolutionary biology. The best kind of first impression too

lean physique, solid posture, high energy. lets them know you have discipline, self-respect, and control without saying a word

[Derek Morgen @derek_morgen]

Bad sleep raises cortisol, lowers stress tolerance, and creates that background anxiety all day.

4 steps to keep your nervous system calm:

1. Hydrate with 16 oz of water + electrolytes before caffeine

2. Get 10 minutes of direct sunlight to clear the fog

3. Anchor breakfast with protein and a little fat to prevent blood sugar swings

4. Take a 15-20-minute walk to burn off nervous energy

Control your inputs when your energy is low!

[Derek Morgen @derek_morgen]

Set the standard this morning:

• 16oz water + electrolytes before caffeine (rehydrate cellular volume)

• 10 mins direct outdoor sunlight (cortisol spike + circadian alignment)

• 30g+ protein breakfast (stabilize blood sugar, protect muscle)

• Lock in your training blocks on the calendar

Win the morning, win the day, win the week. Happy Monday.

[Derek Morgen @derek_morgen]

Cooking at home is a cheat code for fat loss and muscle retention. You control every input, hit macros, and never have to guess what oil or sugar was added.

Tonight's meal: 300g lean chicken breast, pepper & onion blend, chopped romaine, light Italian dressing, and a spicy sriracha drizzle.

437 calories | 25g C | 5g F | 68g P

When you cook your own food, hitting your daily targets is a lock.

[Derek Morgen @derek_morgen]

545 calories. 59g protein. 22g healthy fats.

Whole eggs + liquid egg whites, smoked salmon, whipped cottage cheese, and whole wheat toast.

Bioavailable micronutrients, zero brain fog, keeps you full for hours.

Just win each meal and set the standard.

[Derek Morgen @derek_morgen]

@CoachDanGo The goal is to reach a point where skipping a workout/missing your protein feels off, not where hitting the gym feels like a win

[Derek Morgen @derek_morgen]

@thegarybrecka Playing this every day.

Swap "red light" for "10 min of direct sunlight" and it's basically my morning checklist before the phone comes out.

The lift + protein + light combo does more for energy than people give it credit for!!!

[Derek Morgen @derek_morgen]

Want to go become a better runner and run your first 5K, 10K, or half marathon without injury?

I build custom, evidence-based running plans designed around your current baseline.

https://t.co/8GuSsmZNdt

[Derek Morgen @derek_morgen]

Why do most beginner runners quit in week 3?

Your heart and lungs adapt to cardio in 2–3 weeks. Your bones, tendons, and connective tissue take 3–6 months.

When you force your legs to match your lungs, you get injured.

80% of your runs should feel ridiculously easy, even if that means dropping minutes off your pace or taking walk breaks.

Respect the structural adaptation curve. Slow down today so you can run tomorrow.

[Derek Morgen @derek_morgen]

Most people suck at running when they start because they treat every run like a 100-meter sprint.

They redline their heart rate in 3 minutes, gas out, get shin splints, and decide "running isn't for me."

Running is a skill.

Build total time on your feet first.
Keep 80% of your effort ridiculously easy
Let your engine adapt.

Want to go from the couch to your first 5k, 10K, or half marathon without getting injured? DM me "RUN" and I'll walk you through it.