When is the best time to do cardio?

Uncategorized Sep 28, 2021

We get this question a lot, Test: is cardio better before or after weights?

Nutrition and exercise go hand in hand when it comes to supporting a healthy physique (which, by the way, looks different on everyBODY).

This small change (knowing when, what type, and how much cardio to do) can have a HUGE impact on your muscle growth and recovery if you’ve been doing it the other way for a while.

Drum roll please....

Is this surprising to you?

We can't tell you how many clients we've worked with who have pushed themselves so hard with cardio before picking up weights and wonder why they can't get past using 10-pound dumbbells.

Understanding your physiology will give you the answer as to why this is not a good idea!

Here's why:

In other words: if you do a cardio session that lasts over 10 minutes before lifting weights, you're likely going to burn through / use up any glucose floating in your bloodstream and/or potentially even glycogen stored in your muscle cells...

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🎁 1:1 Coaching Support through the HolidaysπŸŽ„

Uncategorized Sep 23, 2021


We're looking for five more people to apply for our 1-on-1 coaching program that kicks off in October.

We'll work closely together for 12 weeks to help you achieve your primary goal, whether that's to lose weight, build muscle, increase energy, or enhance athletic performance.

That means you'd have 1-on-1 support from a dedicated coach + team of instructors all the way through December 25th.

If you're a returning client who needs that extra accountability or a new client who wants to learn about nutrition science for the first time, working with a coach through the holidays is invaluable.

Would you like to lose as much as ten pounds in as little as eight weeks or wake up with so much energy that you no longer need an alarm clock?

If so, click the button below to apply before our spots fill up!

Apply Now

If you're interested in learning more about the results you can expect from our programs, meet Dale.

Here's what she had to say about our 12-week...

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How to survive a Zombie Apocalypse

Uncategorized Sep 14, 2021


No matter what the state of the world...

No matter how hopeless or helpless you feel...

Even if it seems like the peak of chaos and total destruction is never ending...

NOW is the time to expend your energy where it makes a difference.

NOW is the time to take ownership of your body and your well-being.

NOW is the time to build resilience from within, physically, spiritually and mentally.


Get your body and mind built like it’s ready to withstand a zombie apocalypse so they know who NOT to mess with ‍

Now is NOT the time to throw in the towel and cope with processed food and toxic levels of alcohol

Please don’t check out.

Don’t wait a month, 6 months, or a year from now to finally take action and make it that much harder for yourself.

On a recent group call, our members said they are so enthusiastic about the knowledge they’ve gained from learning nutrition science that they...

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How to NOT bloat after vacation

Uncategorized Aug 18, 2021

Have you ever gone on vacation and come back feeling BETTER than before?

Or, attended a retreat only to return without enough beach time or play?

In our experience, many vacations encourage copious amounts of alcohol, indulging in food with zero moderation, and skipping workouts. But this leaves us more drained, heavier than when we left, bloated, and likely hungover for days.

On the other hand, most retreats are designed to escape the stressors of life by focusing on rest and rejuvenation. But these tend to be lacking in fun, play, and load-bearing exercise, like lifting weights.

We've never seen a vacation or retreat balance play AND health... so we created one!!

We bring you The Green Door Life Retreat experience... where you will have the best of BOTH worlds: a fun retreat + vacation that leaves you feeling better and more energized than before... without the bloat or hangover.

Quick Facts: The Green Door Life Retreat

  • Dates: April 23-30, 2022
  • ...
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Let's workout in person!

Uncategorized Aug 04, 2021


We have some truly exciting news to share and hope we can celebrate with you in person!

Co-Founders of The Green Door Life, Shannon Morse and Lisa Kirby, will be in the San Francisco Bay Area this August 2021.

That's right... In Real Life!

And you better believe we'll be getting our sweat on and eating yummy food with anyone around.

We'll kick things off at 10:00 a.m. Pacific on Sunday, August 8 with a Tennesee Valley hike in beautiful Marin County, CA.

Afterward, we'll stop by Good Earth Natural Foods in Mill Valley to grab some food and head out nearby for a picnic lunch. 

On Sunday, August 15, meet us at 11:00 a.m. for a strength training workout at Kezar Stadium!

Be sure to bring your resistance bands and a pair of 15-25 lb dumbbells and meet us on the End Zone lawn. We'll provide the same form feedback and movement cues that we do in our online virtual classes.

These events are completely open to the Green Door Life community + friends and...

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"High Protein" labels can be misleading

Uncategorized Jul 26, 2021

Buying groceries regularly and trying to make healthy decisions is challenging enough, don't you think, Test?

Today we want to share with you how to become your own best detective when reading food labels since most marketing can be misleading.

Whenever we see a food product claiming to be high in protein, low in sugar, gluten-free, etc., we examine the nutrition label even more. These tend to have something else added to the product to make them tasty (defeating whatever healthy claim they're making) and keep you coming back for more! Not all, but a good amount of companies do this.

What does "high protein" really mean?

In order for companies to claim that their product is high in protein, it must contain 20% or more of the recommended daily value (DV).

Here's problem #1 with that... the DV for protein is only 50 grams of protein per day   For most adults, that's only enough to survive, not thrive.

If the DV for protein is...

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Mobility Session with Shannon Morse!

Uncategorized Jul 23, 2021


Do you ever feel aches in the most random places after sitting at your desk all day?

Or perhaps you've been strength training regularly and your body is letting you know that it needs a different kind of movement...

Then it may be time for some mobility flow!

Check out this 30-minute full-body sequence that you can do anywhere, anytime:

Besides keeping our bodies strong, mobile, and flexible, it's also important to have an open mind, especially when learning something new.

One question that has been coming up regularly with our new members is: do carbs store as fat if you eat them at night?

We've all heard that warning from a colleague doing some drastic diet that eating bread after 7:00 p.m. automatically turns into fat.

Why people continue to trust unsolicited advice from unqualified people is beyond us, so we'll save that topic for another day. 

Let's see if this one is true...

Drum roll, please...


You're still getting the same...

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Drinking more alcohol this summer?

Uncategorized Jun 23, 2021

Are social events filling up your calendar this summer non-stop?

Download or print out our top four strategies for drinking alcohol without completely sabotaging your hard-earned health and fitness goals!! πŸ‘‡

If you have any questions, hit reply to this email and let us know!

And speaking of socializing πŸ»

Do you have a special event coming up in 3 months or more, like a beach trip, photoshoot, or wedding...

and want to look and feel your BEST?

Check out our summer special event upgrade available for a limited time only!

Who This Is For:

Offer valid for new and returning 1:1 coaching clients.

You must be actively working 1:1 with a Green Door Life coach to be eligible for the event prep special and consistently hitting macros for at least 3 months prior to the event.

How It Works:

In addition to your 1:1 coaching program, you'll also receive a week of detailed instructions to prepare you for your special event!

This is the exact...

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Looking for fitness instructors!

Uncategorized Jun 19, 2021

Do you (or someone you know) have experience teaching strength training and/or HIIT

As our community continues to grow (90+ active members!), we're looking for a new fitness instructor to join our expanding team!

Position Details:

  1. Teach virtual strength training and HIIT to our online community (we provide the programming)
  2. Provide active feedback and cues to members during class
  3. Schedule varies between 3-5 classes taught each week from 8-8:30 am Pacific and 12-1 pm Pacific
  4. Ideal candidate is a certified personal trainer or has years of experience with strength training and HIIT
  5. Compensation will include free access to our 12-week 1:1 coaching and nutrition program (a $3,400 value)
  6. Interest in long-term company involvement and becoming a Green Door nutrition coach is a plus!

If this is you, click reply or send an email directly to [email protected] introducing yourself and sharing your experience. If you have a video of...

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Early morning workouts: yay or nay?

Uncategorized Jun 12, 2021

If you had to choose between:

  • 4 hours of sleep & an early morning workout, OR
  • 7 hours of sleep & no workout

Which one do you think is more important?

Drum roll please...

Some clients come to us needing more movement in their day and do just fine with additional strength training + balanced nutrition.

On the opposite spectrum, we see one too many clients come to us on the verge of total burnout

This cycle of:

little or poor quality sleep

waking up at the crack of dawn to squeeze in a cardio session under-eating the right macronutrients all day ...

is extremely hard on the body, leading to a high stress, high inflammation, fat-storing state.

Those attached to this kind of routine may feel that their workout is crucial and “reduces stress”.

But in actuality, prioritizing a workout session above all other healthy habits is missing the bigger picture and could be causing more stress and harm as hormones get out of whack.

The quality of life and regulated appetite...

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