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Archives for November 2015

Mastering Your Metabolism

Let’s talk about metabolism, specifically mastering your metabolism so that you can burn fat almost effortlessly. There are four things that you need to know specifically, but before that, let’s talk about metabolism in general.

In this post, you’ll see:

  • What your metabolism is and it’s 4 components
  • A video detailing your metabolism
  • How you can manipulate your metabolism to lose more weight

Metabolism is roughly the way your body burns energy. What is energy? Energy is calories, and when your metabolism is not working properly, your body stores those calories as fat. When it is working properly, you use those calories as energy throughout the day.

4 Things That Make Up Your Metabolism

  • The first is your BMR (Basal Metabolic Rate), or RMR (Resting Metabolic Rate). This is the calories you burn while you are at rest, but you are not sleeping. For example, if you were to lie in bed for 24 hours, these are the calories you would burn. This accounts for roughly 65-70% of your TDE (Total Daily Expenditure). We also refer to this as your TDEE (Total Daily Energy Expenditure).
  • Second, is your activity level and exercise. The idea is that you are going to burn 15-25% of your TDE, with your goal being 25%.
  • The third thing is your digestive process. This is a number of calories you burn when digesting food, and will account for 5-10% of your TDE. Protein has the highest thermic effect of food, so you actually burn more calories eating protein than any other macronutrient.
  • Last is your AHG (Adaptive Heat Generation), which is your body’s ability to raise its temperature in order to create balance in the body. This accounts for roughly 7% of your TDE.

How to Manipulate Your Metabolism

You can raise your BMR by dialing in your nutrition and by doing exercise (weights or HIIT). The thing to think about here is that you want to build muscle. The more muscle on your body, the higher your BMR, and the more fat that you burn while you are at rest.

A lot of people email us here at Morellifit, asking if cardio is good or bad. If you are trying to get your activity level to 25% and you are really trying to get to your BMR through exercise, you will want to stick to weights or HIIT (High-Intensity Interval Training). The reason for that is because you create an afterburn effect that allows you to burn calories 24 hours a day.

When talking about the digestive process, you have your protein, your fats, and your carbohydrates. Try starting with your protein (a piece of steak, chicken, or fish), chewing it nice and slowly, and then move onto your other macronutrients. You should feel satiated, as protein is the most satiating of the macronutrients. You will then be less hungry and less likely to overeat, improving your ability to hit the 10% mark of your TDE. If you are eating the right amount, getting enough protein to keep you full will never be an issue.

⚡ Related: Learn 4 Tricks to Manipulating Your Metabolism

Lastly, your AHG is just the homeostasis of the body.

These are the four things you would like to consider when you are talking about your metabolism, and understanding your metabolism, so that you can burn fat or build muscle at your leisure.

With all that, I hope this information serves you, and I understand that it can be a little more complex, but this should start to simplify it. If you have any questions regarding metabolism or calories, leave those below. We answer those questions every single day in the comments, so we’d love to hear from you. We can also help you create your own Custom Meal Plan. You can even potentially spark some new ideas for upcoming videos.

Remember, this is a process. It is not a destination, it is a journey, and it all begins with a single step for everybody, no matter where you are.

 

Optimum Nutrition: Gold Standard Whey Protein

Today we dive into one of Optimum Nutrition’s products. They are a big company, with lots of supplements and have been around for a while. They are also very well known, and most people would know who they are just from the brand. This is a review of the Gold Standard Whey Protein by Optimum Nutrition and can be found everywhere from GNC to most Vitamin Shops.

So, let’s go over the pros of this product. When we take a look at the label, the packaging is amazing, and there are some isolates in this product. It also has 24 grams of protein, 5 grams of BCAAs and 4 grams of glutamine.

After taking it for a week and doing some additional research, we were able to review this product. Chris used to take this years ago and it was one of the first proteins that he purchased. Even though the protein has great flavor, it didn’t sit well with his stomach. Since Chris is sensitive to protein powders, and Mfit’s Organic Vegan Protein Superfood is Chris’s go to because he is able to easily digest it. Most people probably wouldn’t get digestive upset with this.

As far as how much protein you are getting, this is a good product. There are not a lot of bad ingredients. Looking through it, Chris looked for anything that could be absolutely terrible, and other than artificial sweetener, which is common in a protein powder, there wasn’t much else.

Watch the video below and then continue reading to see…

  • What we think of the ingredients in Gold Standart Whey
  • How the quality of the protein measures up

The Ingredients of Gold Standard Whey

Gold Standard Whey is one of the the most commonly used proteins on the market, and so we wanted to compare this protein to ours. As Chris points out, there are a few sweeteners, such as acesulfame potassium. This is just one of the many artificial sweeteners that are out there, as well as sucralose, which is very very common. These artificial sweeteners are not as bad as aspartame and so that is a plus that there is none of that in this product. There is a little bit of maltodextrin, which is cornstarch. Essentially, this means corn syrup. There are also enzymes like lactase and some electrolytes. 

According to Chris, this is overall not a bad product. One thing he points out is that Gold Standard Whey is not a grass-fed protein. It is a blend of isolate and concentrate and some whey peptides. The question is, are blends better or worse for you?

When you go for a blend, it’s going to digest a little slower. However, through a little bit of research Chris finds that the isolate is just better overall. The isolate has been heavily filtered and so the whey protein is pulled away from everything else. The concentrate is not going to come with anything else that was with the whey.

To be a whey isolate, the concentrate would go through a filtering process that would pull out the impurities and leave just the whey isolate. Typically, a whey isolate is more expensive due to the fact it goes through this extensive process. But even though it’s more expensive, the whey isolate has a bioavailability of 159. This is really high compared to the concentrate that has a bioavailability of 104. This makes the isolate the most bioavailable protein you can get. That means it’s the easiest for your body to absorb, recover with, and restore and rebuild muscle tissue. That is just something to take into consideration when shopping for proteins.

Quality of Protein in Gold Standard?

What else did Chris find out when he looked into some information? When it comes to proteins, most of us can read the ingredients. We can see that it’s a concentrate with some isolates and sweeteners. But Chris says that you can take it a step further and ask, “what is the quality of this protein?” You look into what is in the protein, like impurities. In an article that Chris found they ask, “how safe is your protein?” and a couple years back they did some studies on toxic metals in the proteins. So Chris did a little digging because he wanted to look at the purity of this protein.

There has been some research on this. The company Optimum Nutrition actually has third parties do studies on this for them to see if the toxic metals or impurities are in their protein. The top metals to look at are Arsenic, Cadmium, Mercury, and Lead. These are very brain toxic and toxic to the body. When you buy very cheap protein powder, you are being exposed to these things. The stuff on the shelf for twenty, thirty or even forty dollars sometimes can have these.

Organic Vegan Protein SuperfoodSometimes people get up in arms that Organic Vegan Protein Superfood might cost more than the products that “they can find at Walmart,” but they cannot compare these because the quality is so different. A lot of cheaper proteins are coming from other countries whose regulations are not strict or barely existent. That’s why these studies were done. In fact, Muscle Milk was found out to be the worse one. Now, this was a couple of years ago and maybe the company fixed that because it was a big blow to them, and they could have made some changes. As of right now, there hasn’t been another follow-up study.

The good news is that Optimum Nutrition came out clean. They compared the lead content to boiled shrimp that ranked at 3.2mcg, and this protein came out .3 mcg. This is significantly lower than shrimp and we are told that shrimp is ok to eat. They go on to compare them all with other foods, and there is no significant amount of these chemicals in there.

Overall this is a solid protein. It’s not the best on the market, but it is certainly not the worst. It’s got 24 grams of protein, BCAAs, glutamine, and an almost clean impurities slate. It’s no wonder that they are a successful brand and it’s good that they keep doing what they are doing!

Thank you guys for tuning in. We would love to hear other products you would like to be reviewed. Leave those in the comments below and as always, be patient, stay the course, and let’s get fit together.

3 MUSTS On Cheat Day So You Don’t Gain Weight

We all have our cheat days and when we do, sometimes it can be hard to enjoy them if we are thinking about how it’s going to affect all of the hard work that we put in during the week. But there is a way to have cheat meals and not gain weight. With three simple steps, you can have your cheat meal and not worry about a few extra calories.

3 Cheat Guidelines So You Don’t Lose Weight

1. Drink Plenty of Water: Drinking more water when having a cheat meal is important for two reasons. One is that depending on the cheat meal, you could be consuming an excess of salt that you are not used to and water will help flush that out. A second reason is that hunger is sometimes really just thirst and being overly hungry when consuming the cheat meal that can lead to excess indulging. Have a glass of water or two leading up to your cheat meal. This will help you better gauge how hungry you are when eating it and stop you sooner than if you felt starved.

The easiest way to remember how much you will need will be to drink half of your body weight in ounces per day. Then have more if you feel thirsty. Things like training and salt intake will affect how much water you need.

2. Protein First: Always have your protein first. When you plan to add a cheat meal to your day, never use it to replace your protein somewhere else. Protein is important to your muscle recovery and feeling satiated. Again, being overly hungry when consuming junk food is a terrible idea, and can lead to overindulging. Make sure you get all your protein in for the day and then put your junk food cheat into the spot of a carbohydrate and fat. And, if you feel like you are not getting enough protein you may want consider supplementing with a Organic Vegan Protein Superfood.

3. Cheat On Your Most Intense Training Day: When having your cheat meal, make sure that you plan for it on a day that your training is super intense. Maybe your do HIIT MAX™ Monday, Wednesday, and Friday so it would be one of those days. For our Morellifit Coaches, these days are often leg days. That allows your body to use up these excess calories and you consume the cheat meal on a day that your metabolism is revved up.

We understand that when you are working so hard towards a goal, it can be hard to let yourself have a meal where you let yourself break all your rules and you eat what you want. You have been working hard and you deserve to reward yourself, but you don’t have to have that guilt that often comes with it. When you follow your meal plan, your cheat meals are worked into it, so you know you are not damaging your goals. In fact, allowing yourself that cheat meal may actually help you achieve your goals in the end, as it builds resiliency and you are more likely to follow through the rest of the week.

 

Beat the Binge: 7 Tips for Controlling Appetite

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Sometimes, when we do our best to eat right, it can seem like a struggle to stay satiated and not reach for food all of the time. Food cravings are normal and happen to everyone. It is important to be able to control your cravings and regulate your appetite. Use these tips for evaluating your appetite as well as beating the binge.

7 Ways to Beat the Binge

  • Don’t skip your meals. Being over hungry and waiting too long to eat again will only lead to overeating. Space your meals throughout the day and you will find that you are less likely to feel hungry in between them. Most of us don’t know what time to eat, how often, or how much to eat; which is why we launched our Custom Meal Plans. We guide you through the entire process, by telling you what to eat, when, and how much, so you don’t skip meals, feel hungry and end up binging, and so you can effortlessly reach your fitness goals.
  • Drink Water. Thirst sometimes feels like hunger. Stay hydrated so you don’t get those feelings and reach for food instead. Our coaches recommend drinking at approximately half of your body weight in ounces of water each day. If you live in a warmer climate, you’ll need more water than those living in colder areas. As a rule, if you’re thirsty, then you are already dehydrated.
  • Get Enough Sleep. The hormones Leptin and Ghrelin regulate our appetite. These hormones are also regulated by sleep. Not getting enough sleep can throw off your levels of these hormones, and you may not really be as hungry as your body is telling you. Getting enough sleep can keep your hormones at the right levels. At the right level, these hormones they make sure that when you’re full, your body gets the right signals to stop eating.
  • Examine your hunger and self-audit by asking yourself a few questions. When is the last time you ate? Was it 3-4 hours ago? Is your stomach growling? Are you weak or tired? If the answer is no to these questions, then you are emotionally insatiate and not genuinely hungry.
  • Find something that soothes you. What, besides eating, soothes you? Food often helps us emotionally by soothing us when we need it. Instead of reaching for food, make a list of things to do that makes you feel good. It could be taking a walk, reading a book, or playing with a pet. Getting your mind off food and onto something else will help you get over your cravings.
  • Don’t Panic! Stress on your body produces cortisol and that can lead to overeating. Controlling stress can play a critical part of controlling your weight. Control stress through exercise, breathing techniques or even meditation.
  • Don’t let late night cravings get you. Having a long hard day can lead to making a bad decision about what you eat before you get in bed. Instead of giving into these cravings, go brush your teeth, have a mint, and put yourself to bed.

These are all great tips that can set you up to beat your cravings. Practice these daily, and you will find you won’t be having as many cravings or even feel hungry when you’re not.

Junk Foods That Fight Fat

Did you ever dream that there was a diet that you could be on that allowed you to eat all your favorite junk food and still be fit? Is that why you’re reading this blog right now? There is no diet like that. This is good news, though, because even if you could stay skinny eating like that, your heart and body would be nutrient deficient, your heart would be fighting disease, and your health would overall be damaged. The good news is that you can eat junk food in moderation at still be a fat burning machine.

The key to any good diet is moderation of bad foods, and that applies even when you want to indulge in some junk food. Even too much of a good thing can still be a bad thing. Consuming over a number of good foods for your goals can slow progress too. So the idea when consuming junk food is that you consume it with some guidelines.

Here are our Top 5 Junk food Choices:

Make at home:

Grab on the Go:

  • Rice Crispy Treats – individual to go
  • Kind Fruit and Nut Bars (super sweet or salty and still packed with protein)
  • Vegetable Chips

Our junk food list for you to make at home include variations of classic junk food that will still satisfy your craving but won’t have you eating foods that your body might just want to reject. Putting a twinkie into your stomach after eating lean protein and green vegetables could leave you with a stomachache.

Whether making these junk food cheats or buying them, remember the less processed the better. Sweet and salty cheats don’t have to be full of “franken-foods” with unrecognizable ingredients. When choosing a junk food, try and make it yourself so you know what is going into it. The fewer ingredients the better.

While these foods are healthy junk foods, they are still calorically dense and easy to over consume. We highly encourage custom nutrition done by our coaches to help you add in junk food when you need it. If you are one of our 20,000 custom meal plan clients, swap out calories for calories on your plans. Scheduling junk food into your Custom Meal Plan can help you incorporate them into your week without going too far off track.

Here is our Morellifit Recipe for Sweet Potato Chips:

  • 1 medium sweet potato
  • olive oil
  • salt

Preheat oven to 400º. Slice sweet potato thin and try to get them all the same thickness. Place sweet potatoes in a bowl and drizzle with olive oil. Toss to coat the sweet potatoes evenly then lay in one single layer on a baking sheet. Cook for 20 minutes turning after 10 minutes. Once cooked sprinkle with salt.

Knowing what junk foods to eat and when can be difficult, but you can use these snacks on your Custom Meal Plan to help curb those cravings for junk food by eating one of these alternative, healthy snacks.

Apple Cider Vinegar

Vinegar, in several forms, has been around and used for centuries. From food to first aid, this versatile liquid has been used for a wide array of things including a disinfectant and digestion aid. While some of the wilder claims for using vinegar might not prove to be more than old wives’ tales, some new studies have found scientific evidence in support of the health claims.

Keep reading after the video to see how Apple Cider Vinegar…

  • Aids in weight loss
  • Helps control blood sugar
  • Has anti-bacterial effects
  • Lowers bad cholesterol
  • Suppresses cancer cells

Apple cider vinegar is a vinegar made from the fermentation process using apples, bacteria, and yeast. In a second process, the alcohol is converted, by acetic acid-forming bacteria, into vinegar.

When choosing an apple cider vinegar for the health benefits, always choose organic to avoid pesticides that are found in heavily sprayed apples. Also, raw, unfiltered and unpasteurized apple cider vinegar, Like Braggs, is best due to the fact none of the protein or enzymes will be destroyed during the pasteurization process. You don’t have to worry about it being unpasteurized, though because there is no risk of e-Coli in the vinegar due to the fact that the PH is too acidic from the bacteria to survive.

Another important factor in the choosing apple cider vinegar is making sure that it has “the mother” in it. This is where strand-like enzymes of proteins form and stay in the vinegar. Using the highest quality of apple cider vinegar will help you reap the most of the benefits it has to offer. So let’s take a look at some of the scientifically backed benefits to consuming it.

  1. Apple cider vinegar can aid in weight-loss: A 2011 study showed that consuming apple cider vinegar immediately after a high carbohydrate meal leads to feeling more satiated for a long time following the meal.Feeling satiated for longer helps control appetite and leads to eating less or not at all between meals. This can help someone, struggling with always feel hungry or constantly snacking, lose weight [1].
  2. Apple cider vinegar can help control blood sugar: The same study showed that consuming apple cider vinegar directly after a meal could help lower the glycemic and insulin response from the body. Data has also suggested that vinegar can improve insulin sensitivity following a meal in insulin-resistant subjects. Not only can diabetic patients benefit from the improvement in insulin sensitivity, non-diabetic consumers would also see a benefit. Better controlled blood sugar relates to less immediate fat storage when eating [2].
  3. Apple cider vinegar has antibacterial effects: When using apple cider vinegar to sanitize, it has been shown to reduce levels of e cold on lettuce leaves. Even better was the antibacterial action apple cider vinegar shows when combined with sodium chloride and appropriate temperature. This combination showed to be effective in preventing bacterial food poisoning [3,4].
  4. Apple cider vinegar can lower bad cholesterol: In a study, two subject groups were administered high cholesterol diets as well as apple cider vinegar. The study found that the group that consumed apple cider vinegar had decreased triglycerides and VLDL levels compared to the subjects that only consumed the high cholesterol diets. VLDL cholesterol as been associated with the development of plaque deposits on artery walls. Using apple cider vinegar can help lower the triglycerides that lead to higher levels of VLDL [5,6].
  5. Vinegar, in lab studies, has shown to suppress cancer and tumor cells: Several studies have shown promising effects of different types of vinegar on cancerous and tumor cells. Although none of these studies were done on humans, and none with apple cider vinegar, there is hope that the agents responsible for the suppression of these bad cell in vinegar will be studied further [7,8].

All of these amazing pieces of research back the hundreds of years of use that Apple Cider Vinegar has been through. Take advantage of this amazing food every day in moderation. It can be diluted in water, most serving sizes suggest about 1-2 tbsp., and taken anytime during the day. It can also be used in dressings, as a marinade for veggies or even sprinkled over starches. Have a little bit of it every day to reap the benefits of this ancient and healthy food. 

⚡ Related: Here is How You Can Consume Apple Cider Vinegar without drinking it

Apple Cider Vinegar works perfectly on any Custom Meal Plan. Just simply add it into your routine to get all of the amazing benefits from it. Our Custom Meal Plans already get real results. No matter what your goals are, Custom Meal Plans can get you there, and by adding in Apple Cider Vinegar, your health results only get better.

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