Blog Posts

Here you will find fat-burning workouts, healthy recipes, total body strength training, workouts for boosting metabolism, stretching sequences, and more.

All #FatLossFiguredOut#GeekyNutrition#nextlevelawareness#SupplementSecrets#SweatWithMorellifit7 day detox dropabsafterburnall-natural supplementsassisted pullupsat homebarsbcaaBCAAsBeveragesbinge eatingBlackblack fridaybone brothBone BrothbonebrothbookBrain StackBreakfastbundleburn fatcaffeinecalisthenicscalorie counterscancercarb cyclingCardiocardiovascularcaseinchallengechallengerscheat mealsChocolatechocolate proteincleanseClothingCMOCMPcoffeecoffeecompoundcompound aerobic exercisescompound movementsconstant resistance technologyconventionalconventional wisdomcorecounting macrosCTPCustom Meal PlanCustom Meal PlanCustom Servicesdaily protein intakedaily water intakedairydecrease body fatDessertsdetoxdetox organicsdetoxifyingdetoxorganicsdietdiet tipsDigital ProgramsDinnerdisciplinedisorderdrinkdrugseasy carb-cycleeliteenergy drinksexclude-from-catalogexclude-from-searchexerciseexternalfat burnersfat burningfat burning foodsFat Lossfat lossfat loss dietfat loss dietsfat loss exercisesfat loss foodsfeaturedfitnessflexibilityfoodfoods that burn fatfruitfruit dietfunctional isometricgoalsgood carbohydratesGrasshopper FudgeGreygringrindgrindgroupedh20h2ohard gainerHIITHiit Maxhiit maxhiitmaxhow to do pullupshunger hormoneInformationintensityinterval trainingisometrickrill oilKrill OilkrilloilLean Masslo taglose body fatlose weightlow carb dietsLunchmacrosMain Menumembershipmetabolic conditioningMindsetMorellifit StackmorellisMorellis Coffeemucusmuscle buildingnew years resolutionsNext Level PerformanceNext Level Recovery Stacknutritionnutsobesity epidemicorganicoutofstockpaleo dietPerformance StackpesticidesPinkpost workout windowpre-workoutspregnantPrimal BodyProductsProgramsproteinprotein intakerated-1rated-2rated-3rated-4rated-5raw foodreal massrealmassRecovery Stackresistance trainingResponsive MenurmRMRROMseedsshred fastshredded absshredfastsick pack finisherssimplesix pack abssix pack finishersSix-Pack Finisherssix-pack programspdspeed shred 60spot target fatStacksStacksStrawberrystrength trainingstress eatingstretchingstructuring workoutsSupplementssupplementssweet potato dietsweetpotatodiettest tagthiveThriveThrive Landing Pagetime under tensiontipstrainingtraining systemUncategorizedunhealthyVanillavariablevegetablesw4wwarm-upweight gainweight lossweight loss foodsweight loss planweight loss success storiesweight loss supplementsweight loss workoutsweight trainingweights for womenweightsforwomenwfwwheywhey proteinwhole foods dietwinex-cellXCellzone diet

Archives for September 2016

If you’re anything like me, then you love the things that give you more energy and allow you to accomplish more. This is why I drink so much coffee and why I am such a believer in caffeine to help me through my workouts. If you’ve been following me on social media, I’m sure you’ve seen me doing Grind day in and day out.

Once again, Brian Johnson joined us to talk to me about some other natural alternatives I could use to help me boost my energy. If you’ve seen our latest blogs, then you know how much respect I have for the knowledge that Brain offers. You can find out more about him and what he does by checking out his site, www.thinkgreatloseweight.com.

Being able to be more energetic can really give you an advantage and this is why I want to bring you some more alternative, all natural, sources of energy, including some that may surprise you!

Some all natural alternative energy sources are:

Beet Juice – Beet juice can increase your oxygen uptake by up to 400% by cleansing your blood. If you are on medications or use an air purifier, this is one thing that you can do to help cleanse and purify your blood. This is amazing as a pre-workout.

I have actually been drinking this as a pre-workout over the past few days before I even knew why it worked so well, and I have noticed a big difference. The more oxygen we get flowing through our system and the more oxygen that is delivered throughout our body, the more energized you are going to feel.

Apple Cider Vinegar – The benefits that you get from drinking apple cider vinegar is something that we talk about a lot.

⚡ Related: Check out the Top Benefits of Apple Cider Vinegar!

Not only does this help to naturally energize you by creating oxygen in your lower intestines, but it also helps if you have digestive issues by acting almost as a probiotic, putting good bacteria into your gut and alkalizing your body.

Cordyceps Mushroom – Although this may not be the best tasting snack, cordyceps can have a big effect on your workouts, specifically how well you can breathe, how hard you can push yourself and how well you maintain peak performance levels.

Water – Water alone can be extremely energizing and a lot of the struggle is getting enough water into our system. If you didn’t already know, when you don’t get enough water, we tend to overeat, as we confuse the signals our body is sending us, and we can get headaches.

Lately, for myself, I have been drinking Kagen water, using a Kagen machine. This is a Japanese machine that produces several different levels of pH water and puts my water at about a 9.5 pH level. It also actually restructures the water so that it is better absorbed at a cellular level. It helps keep you more energized than regular water as it improves your alkalinity. I am now drinking a gallon and a half of water every day!

Goji Berries – These raisin-like berries help give you more energy by increasing your blood flow and oxygenating the cells and tissues of the body.

A couple of other all natural things you can take to help improve energy and overall performance are THRIVE and nnnSPORT®X-Cell. You can learn more about THRIVE here and more about nnnSPORT®X-Cell here.

These are some things you can begin to integrate into your daily life to help increase your energy at the gym and as you go throughout your day. They are all natural and have many other amazing benefits other than providing you with more energy.

5-move-metabolic-shoulder-workout-banner

Today I want to share with you a 5 Move-Metabolic Shoulder Workout using only dumbbells, but I also want to share with my pre-workout routine to get carbs in before killing it in the gym.

In order push yourself, go further and complete the best workout that you can, you need to be sure that your body is fully prepared with enough energy to keep you going the whole time. In order to do that, you need to be able to plan out a routine.

Because I want to be able to perform at my best, I start by eating a complete and balanced meal an hour before I plan on going to the gym.

Then, about 20 minutes before actually going to the gym, I eat some rice cakes and drink some beet juice. What this beet juice does is increase the oxygen uptake in your blood and giving you more energy for your workout. You don’t need too much and I normally only drink about 4-6 oz.

Once I am done with my rice cakes and beet juice, I prepare a shaker with about 20 oz of water, 1.5 scoops of BCAAs and a scoop of nnnSPORT®X-Cell.

nnnSPORT®X-Cell actually works at the molecular level to help you push your limits further and help your body recover faster once you have completed your workout.

⚡ Related: Learn all the Top Benefits of BCAAs

And of course, if you’ve been following me on social media, then you know my favorite pre-workout is Grind coffee. Start off with a shot of espresso and add another if you need it. Caffeine is an amazing, all natural pre-workout!

If you want to read more on why caffeine is such a great pre-workout and what other amazing benefits it has, click here.

Now that you’ve got the pre-workout down…

Check out the 5 Move-Metabolic Shoulder Workout below: 

Working Sets:

Shoulder Press

4 sets: 12 / 12 / 10 / 10

30 sec rest in between sets

Seated Rear Delt Flys

Superset with

Side Lateral Raises

4 sets: 12 / 12 / 10 / 10

30 sec rest in between sets

Pulses

4 sets: 12 / 12 / 10 / 10

30 sec rest in between sets

Front Raises

4 sets: 12 / 12 / 10 / 10

30 sec rest in between sets

Now that you’re done with your workout, check out this great recipe for a post-workout smoothie!!

Post workout, carbs are a MUST! No matter who you are. How many you should consume depends on the duration of your training, the intensity of your training and what your goals are.

Carbs post workout are necessary as they speed up recovery, push nutrients into the muscles, and they restore your glycogen levels [1, 2, 3].

  1. 8oz of Almond Milk
  2. 1/2 cup of Frozen Blueberries
  3. 1/2 a Banana
  4. 2/3 cup of Quinoa
  5. 2-3 scoops of your favorite Protein Isolate

Blend all of your ingredients in a blender and enjoy!

If you liked this video and want more workouts, follow us on Snapchat (@morellifit) and Instagram (@hiitmax or @morellifit) for tips and full workouts.

essential-oils-banner

Essential oils are becoming popular among people for many reasons. Some, like the way they smell in a diffuser and others, love the benefits that they get from them.

To be honest, when I started using essential oils, I was a little skeptical and so wanted to talk to my buddy Brian about how they work and if they really are all they’re cracked up to be.

You see, Brian is not just an expert on digestion and health, he is also an expert on essential oils. Because he has proved his knowledge time and time again, I really wanted to know his opinion on essential oils, whether they were helpful or if I was just wasting my time.

Continue reading after the video to learn:

  • Top 5 benefits of using essential oils
  • 3 Oils you shouldn’t be living without

Over the years, I have heard so much about essential oils and some of it just seems too good to be true, so I wanted a little more in-depth explanation.

According to Brian, there is an oil for almost anything you can think of, from ADD, brain fog, respiratory function, pain, stress, and hormones. Essential oils can be helpful in so many different areas of your life and in ways you never thought was possible.

Top Benefits of Essential Oils

1). You can actually take essential oils to improve brain function, as they work a lot like medicines. One oil that helps with brain function is called Brain Power, made by Young Living Oils, as it contains sesquiterpenes. Sesquiterpenes are a class of terpenes  (an organic compound produced by plants) that are able to pass the blood-brain barrier and enter into the brain and raise brain function by promoting memory and the release of emotions. Other oils you can use are Frankincense and Myrrh.

2). You can use essential oils for stress management. Lavender is great to put on your forearms and feet in order to relax you. This is the same concept behind lavender candles or adding lavender to your diffuser, as it is a scent and an oil that will calm and destress you. Aromas can actually help to balance out the physiological chemistry of your body. This can help you with challenges you face, whether it is with food or with stress.

3). There is a specific set of oils that deal with digestive challenges. One such oil is Peppermint and this just like the mint that you find in so many different products, such as mint tea, which is really good for digestion. Peppermint oil is like an oil version of this. If you are having digestive issues, place some oil on the back of your hand and breathe it in. This can even help you with headaches.

4). Pain relief. Panaway oil is a great way to help you get rid of pain and inflammation, just by putting some onto your temples and your forehead, between the eyes. It also helps if you breathe it in and you can do this either in a diffuser or adding some right below your nose. This type of essential oil is perfect after a hard workout.

5). Essential oils can help you get a better nights sleep. One of the best ways to do this is through a diffuser and adding in the right combination of essential oils, such as Lavender, Cedar Wood and an oil called Peace and Calming by Young Living Oils. These types of oils are great at relaxing you and putting you into a meditative state, allowing you to rest easier and fall asleep faster. The trick is to let your diffuser run for about 30 minutes before you head to bed, preferably with the fan on, to allow the oils to saturate the environment. This helps to precondition you to a state that is ready for sleep.

Just as with anything, you can overdo essential oils. What you have to do is try them out and find out what works best for you. Just like with your nutrition program, what is best for you will be different than what is best for the next person.

Top 3 Essential Oils You Should Be Using:

1). Peppermint

2). Lavender

3). Thieves – Although we didn’t talk about this one above, it is still highly recommended as it can impact your health. This oil smells like cinnamon and clove and is great in a diffuser for when you are getting sick as it helps you breathe better.

There is so much stuff that is out there and for many, essential oils are something you need to see for yourself. Keep an open mind and use them consistently and you will be hooked! Test out these amazing benefits for yourself!

If you like the information that Brian has to share, you can find out more about him and what he does by checking out his site, www.thinkgreatloseweight.com.

energy-drink-blog-banner

There are many reasons why drinking energy drinks is a bad idea and if you are one of the millions the rely on these sugary drinks to provide you with extra energy, then perhaps you should think twice about taking another sip.

One of the big problems with energy drinks is that they are labeled as dietary supplements and so are not well-regulated by the FDA.

In fact, these energy drinks are often promoted as natural sports drinks that will keep you awake and focused. These chemical-filled drinks are sold in bright, attractive cans and bottles and endorsed by celebrities, athletes, and sexy models. They are targeted to a younger generation of adolescents and young adults. It would be nearly impossible to walk through a college campus, high school or gym without spotting a variety of brands of energy drinks.

What they don’t promote are the unwanted side effects and health concerns. While there may be a lot of natural ingredients in some of the top energy drinks, there are still artificial flavors, sweeteners and other chemicals that are added.

In this post, you’ll learn:

  • Why energy drinks are so dangerous
  • 3 reasons you should stop drinking energy drinks
  • Other ways to increase energy without harming your body

What Makes Energy Drinks Dangerous? 

Most people assume these energy drinks are full of caffeine and that is what causes the issues…too much caffeine…

But this isn’t really the whole story.

Although some energy drinks have more caffeine in them than others, for the most part, most of the major brands have less than a Grande Starbucks Coffee [1]. While Starbucks probably isn’t the healthiest choice for your morning stop, it isn’t known for sending people to the hospital or having scary side effects.

If you look at the list of ingredients found in most energy drinks, you would think they are things you would be ok consuming, or would even want to have. But the combination of so many different types of stimulants, such as ginseng, guarana extract, taurine, B-vitamins, amino acids, and herbal stimulants (just to name a few), combined with the sugar and artificial ingredients, make this drink dangerous, especially if you have several over a short period of time [2].

These ingredients may be ok for you, or even good for you, on their own, but consuming so much at once, combined with the effects of caffeine and high amounts of sugar can lead to outcomes that are less than desirable.

Individuals consuming large quantities of energy drinks have led to some disastrous outcomes, including caffeine overdose. In fact, energy drink consumption has been linked to over 20,000 ER visits per year, anxiety, heart palpitations, nervousness, dehydration, and even death [3].

3 Reasons You Should Rethink That Energy Drink

1). Possible health issues, which include low blood pressure, headaches, heart palpitations, nervousness, and dehydration. There have been many reported cases linked back to the consumption of energy drinks, especially in those who are younger. For kids and teens, it can be especially dangers and there have been cases of cardiac arrest [4].

2). Can cause stress and anxiety. Because of the mix of so many high-level stimulants, energy drinks put a lot of stress on your body and can cause panic and anxiety attacks. In fact, they can cause your body to do into fight or flight mode. A recent study in JAMA showed the consuming energy drinks can change norepinephrine level, the stress hormone that controls your fight or flight response, by 73% [4].

3). Energy drinks have a negative effect on weight loss and can make you gain weight. Most energy drinks have a high amount of sugar and a high amount of calories that are not friendly to the waistline. This can also lead to a sugar crash, leaving you more exhausted than you were before you drank your energy drink. However, going for a diet or a low-calorie energy drink doesn’t do you any better, as these contain artificial sweeteners, such as aspartame and this can be worse for you than sugar. Excess sugar and artificial sweeteners can have adverse health effects and lead to metabolic disease [5].

Energy Drink Alternatives

These are our top reasons why energy drinks are not worth the risk that they bring. We understand that we all need a pick me up from time to time and caffeine definitely has its benefits. In fact, it can be useful when trying to lose weight or even as a pre-workout.

The best alternative to energy drinks is to drink black coffee. You’ll get more caffeine, which will give you energy and make you feel more awake, and it isn’t full of so many other stimulants that it becomes dangerous.

To help you make the switch, and encourage you to stop drinking energy drinks, check out Grind, Michael’s favorite coffee that he drinks every day and uses as his pre-workout.

Can you really develop abs in only 30 days?

If you ask most people, they will tell you no, it takes longer to work your muscles and shape them into defined abs.

But what if I told you that with the right nutrition and the right exercise, it is possible to get abs in only 30 days.

If you have been working out and eating right, yet still not seeing those abs that you have been trying to get, maybe you still have a few tweaks left to be done to your training or your meal plans. And of course, it takes a lot of dedication and hard work.

We know that it is possible to be able to develop abs in 30 days because that is what so many of our challengers on our previous Shred Challenges did.

Don’t believe us? Take a look at the challengers from our past 30 Day Shreds:

pjimage-5 pjimage-8 pjimage-6 pjimage-7

So what exactly did these two do to get as shredded as they did in just 30 days? Well for one, they signed up for a challenge that they knew was going to push them. Then, they made sure to dial in their nutrition and their training through our custom services, such as our Custom Meal Plans. 

Finally, they made sure that they had people there to support them. This support can come from anywhere, whether it is through family and friends or through an online community, like the ones provided through Morellifit.

Our Summer Shred FAST Challenge is now closed. If you would like to participate in our next challenge then be sure to get on our list so you can be the first to know when our next challenge is taking place. 

Here is how our past challenges have worked:

When you register, you get a 30 day, aggressive Custom Meal Plan (our FAST Shred Carb-Cycle so intense we don’t advertise it), where we custom make a special Custom Meal Plan fit your personal stats and is targeted to get you to your best body yet. This cycle is so powerful that you can only be on it for 30 days, and not a day more!

Plus, we know you’ll love your meal plan because you fill out a short questionnaire and our leading nutritionists develop a plan specific to your body type, training style, all while incorporating the foods you love. 

You’ll also be able to use any workout program you like! That means you can use Real Mass, Weight for Women or our amazing HIIT Max Elite workout platform.

You’ll also get access to our EXCLUSIVE Private Facebook group and forum where you’ll receive 24 Around The Clock Support from our Leading Nutritionists & Expert Coaches. That’s the type of support that makes sure you get the types of results you see above.

*Summer Challenge is now closed but you can sign up to be alerted so you can be ready to join the next challenge as soon as it opens,  click here. 

Cellulite is something most of us are familiar with, especially if you are a woman, as statistics show that 90% of women and 10% of men will deal with it at some point in their lives.

This is a condition that, for women, shows up between the ages of 25-35 and can have many factors that play a role in its development. The reason that it affects more women than men is that women have different connective tissues within the skin (collagen) [1]. It is also thought that estrogen can play a role, as a decrease can impact blood vessels and in turn impact the amount of oxygen that is received in some of our more ‘fatty’ areas, such as thighs, knees, and buttocks. While these are the most common areas, it can show up in various other locations where excess fat may dwell [2].

In this post you’ll learn:

  • Whether you are wasting your money on cellulite treatments
  • What you can really do about cellulite

While we know that hormones can play a role in the development of cellulite, the exact cause is not entirely known as little research has been done. This can make the treatment and permanent elimination difficult [3].

Cellulite can be incredibly difficult to get rid of and while we may not know the exact causes, we do know that two of the biggest factors are age and genetics.

Because cellulite happens in areas that contain more fat and because it is deemed unattractive, we have connected cellulite with being unhealthy and overweight. However, in many cases, cellulite can be present even in people who are fit and train hard.

For many, cellulite will always exist and may not completely go away, however, there are things you can do to reduce its appearance to the point it doesn’t show.

Do Cellulite Treatments Work?

Today, there are a lot of products, creams, procedures and ‘miracle cures’ on the market that promise to get rid of your cellulite. The issue is, they don’t necessarily work or even give lasting results.

Because cellulite is something that 90% of women experience and they know how much women hate this, they try to sell you a product that they know won’t work, or could even hurt you in the end.

In fact, I’ve seen products on the market today that look more like torture devices and could do some serious harm.

I’ve even known people who spent thousands of dollars and have opted in for cellulite removal surgery, only to see zero improvements or have the cellulite return. Not to mention that all surgeries, necessary or unnecessary, come with risks.

What Can Be Done About Cellulite?

There is only one way to safely reduce the appearance of cellulite and that is through diet and exercise. By eating healthy and training your body, you can lose weight and tone your muscles, especially the muscles in the areas cellulite tends to appear. As you begin to lose weight, the fat cells will begin to slightly retract from the skin, reducing cellulite appearance. Also, as you begin to build muscle, it will recede cellulite appearance by promoting a more even appearance of the skin [4].

With a Custom Meal Plan or a Custom Training Plan, you can get on the right path by targeting cellulite and greatly reducing its appearance.

screen-shot-2016-09-09-at-10-28-10-am

In this post, you’ll learn:

  • What MSG is and why you should avoid it
  • Side effects that can be caused by MSG
  • How MSG can make you gain weight
  • Ways to tell if your food as MSG in it

What Is MSG And Why You Should Avoid It

 We’ve all heard of MSG, or monosodium glutamate is the sodium salt of a glutamic acid, an amino acid, and is used by many companies to intensify flavoring. It is used to make food taste good and to keep us coming back for more, one reason it is so popular in the food industry. Throughout the years, the use and side effects of MSG have been increasingly controversial and while many people try to avoid it, the may be unknowingly consuming it anyway.

 The Issue With MSG

Although glutamate is a key component in cellular metabolism and occurs naturally in some foods, posing no danger to us, it is when we begin to process glutamate that trouble arises. It can cause serious issues and can even hinder your fat loss efforts, as studies show that it can help lead to obesity.

Consuming foods that contain MSG, can cause many issues, especially in those who are already sensitive to it. People who consume MSG have reported a variety of reaction, such as headaches and migraines, weakness of arms and legs, upset stomach and a burning sensation in the mouth, head, and neck [1]. In a double-blind study, published in The Journal of Allergy and Clinical Immunology, it was found that those were sensitive to MSG also showed signs of muscle tightness, fatigue, numbness and/or tingling [2].

MSG And It’s Link To Obesity

MSG is also linked to obesity, inactivity and hormonal issues [3, 4]. What happens when you eat MSG, is it tricks you into thinking you are eating something that you are not, whether by tricking your brain into thinking you are consuming a different flavor, making what you are eating taste more savory or that the food is more nutritious than it actually is. It can also stimulate your pancreas into releasing more insulin and make you want to eat more, as it is an anti-appetite suppressant [5]. Because of these reasons, it has not only been linked to obesity but other diseases, such as Type 2 Diabetes and Alzheimer’s [6].

 Although many people try to avoid consuming MSG, most are completely unaware that some of the foods that they are consuming still use it. Even in food labeled “No MSG Added”, this ingredient is still often found, as it can be used in other ingredients in that food [7]. If the ingredients used in that particular food already had MSG in them, companies can claim that they did not add any.

How MSG Is Being Hidden In Your Food

What we tend to see food contain MSG, without plainly stating so, as it gets listed under an alternative name, so the consumer does not know that the food they are purchasing is harmful. This can include names such as hydrolyzed vegetable protein, yeast extract, hydrolyzed yeast extract and soy extract, among much more [8].

 This ingredient is found in common foods, like flavored snacks (chips, nuts, and crackers), non-organic broths, canned soups, and “convenience foods” (ramen, frozen dinners, flavor mixes, and salad dressings).

 One easy way to make sure that you avoid consuming MSG on your meal plan is to eat whole foods and purchase them as close to nature as possible. Also, read the nutrition label of your food so you know exactly what is being put it in and don’t be fooled by labels that don’t specifically mention MSG or monosodium glutamate.

Brian Johnson, from www.thinkgreatloseweight.com, is here with us to bring us his special smoothie that will help to balance your gut.

Having a healthy gut is important to overall health. In fact, an unhealthy gut can be the root of many health problems including the inability to lose weight. Check out this video for a powerful gut healing smoothie that you can make at home. Plus, you’ll get a breakdown of all of the powerful ingredients and just what they can do for your body. All of these gut healing foods are available at your grocery store. Save the recipe below so you can easily make and enjoy this smoothie!

Gut Healing Power Smoothie

2 cup distilled or purified water

1” piece of ginger (peeled)

1 small handful of mint

1 apple chopped

1 piece of clove

1/4 cup of cherries (or 1 oz 100% organic cherry juice)

2 oz of goji berries

Add all ingredients into a blender. Blend on high for 1 minute or until all ingredients are smooth. For a bonus boost, add nnnSPORT®X-Cell to your smoothie, after blending, for optimal nutrient absorption. This supplement will help support your gut health. Don’t forget, correcting your digestion is key to absorbing all of the healthy foods and supplements that you ingest. This will ensure that you get all the benefits the food and supplements offer. If you think you might be experiencing negative side effects of poor digestion, this smoothie is sure to kickstart your journey to a healthier digestive tract.

Michael has been taking it for almost 8 weeks, he adds it to his coffee in the morning as well as his BCAAs intra-workout. Timing isn’t critical, however, if you train, we highly suggest taking one of your servings during your workout.

screen-shot-2016-09-08-at-10-07-53-pm

Keeping up a healthy gut is important, both to your overall health, as well as to your weight loss goals. When your gut is not healthy, there can be some major consequences, such as digestive issues, like leaky gut syndrome. It can even help to influence obesity and make the fight against fat even harder.

You see, your gut is made up of hundreds of different microorganisms, most of which are good for you, as they produce key nutrients, such as vitamin K and B vitamins.

These microorganisms also play a large part in how you break down the foods you eat, especially things you can’t directly digest, like fiber [1].

Most of the microorganisms that are found in your gut are bacteria, with the two main groups being Bacteroidetes and Firmicutes. There have been several studies over the years that show a difference in the bacteria that is found in the gut of those who are healthy and those who are overweight or obese. What these studies found was that people who are lean tend to have a much wider variety of Bacteroidetes than those who are obese. Bacteroidetes specialize in breaking down bulky plant starches and fibers. This allows the body to be able to use this for energy. People who are obese, on the other hand, tend to have more Firmicutes and fewer Bacteroidetes than people who are a healthy weight [2].

When trying to balance your gut, the ideal ratio of bacteria you want is 80% good bacteria and 20% bad. Overall, we have a total of 4 pounds of bacteria that reside in our gut.

How Do You Balance Your Gut?

Balancing your gut with the right types of microorganisms begins with your diet, which shouldn’t be surprising. We know that eating a healthy diet is essential to our overall health and it is no different when it comes to the health of our gut.

To maintain a healthy gut and healthy digestion you need to eat a diet that is full of fiber, healthy protein, and healthy fats. Consuming good fats, such as Omega-3 and monounsaturated fats (avocados, almonds, extra virgin olive oil), work to improve the balance of the different types of microorganisms within your body.

Here are some foods you can easily add to your diet or Custom Meal Plan that will help to improve and balance your gut health.

  • Apple – If you’ve heard the saying, “an apple a day keeps the doctor away”, then you may be one step ahead, as there is some truth in it. The apple is extremely high in pectin, which is a fiber that helps your gut to help you process more food as it goes through your digestive tract. This means that the apple is a great help with constipation.
  • Apple Cider Vinegar – This is great for gut health because it primes your stomach with alkaline acids in order to boost the acidic nature of your stomach. This is good before you begin to consume food. It is also, especially helpful, for balancing gut bacteria, something that can actually affect your ability to lose weight. Click here to check out our video on why Apple Cider Vinegar is so amazing!
  • Kimchi – This is a form of sauerkraut that helps to boost our immunity and even knock out some illnesses, such as bird flu. This is because it actually improves a number of good bacteria in our gut. Consuming only 1-2 tablespoons a day is enough to massively improve your good to bad bacteria ratio.
  • Raw Sauerkraut – This is especially good for women with estrogen based cancers, as it is extremely potent. Plus, it is also a great alternative to Kimchi.
  • Kombucha – When you drink it, you want to drink it on an empty stomach so that it goes straight into your gut and past your stomach. Chances are, you will feel a bit of a jolt. As it hits your intestinal track it creates oxygen, which is also a sign of being healthy.

When trying to decide what you should eat to balance your gut and feel the best, the key is to try different things and keep track of how they make you feel until you find what works best for you. You can also take a supplement like nnnSPORT®X-Cell, which helps with the absorption of nutrients from the different foods and supplements you consume.

Supplement to get lean gains banner

Recently, we dug in and explored a new supplement out on the market. nnnSPORT®X-Cell is a groundbreaking new supplement, developed in Switzerland, and now available in the U.S. It’s been researched extensively and has been found to do a lot of amazing things. This supplement is also using nucleotides to accomplish all of this!

If you’re interested in the details, check out this article that was published in The Journal of Natural Health Solutions, explaining what amazing things nucleotides do inside the body. Besides the numerous health benefits, there are several advantages that nnnSPORT®X-Cell can give you as you train that pertain to gaining lean muscle mass.

Building lean muscle is a science. It’s difficult, and often people resort to “dirty” bulking and then try to shred off the fat after the fact. But that often leads to a much longer struggle to get the fat off as well. Instead of resorting to extremes like this, there is now a supplement that can help you build and preserve lean muscle like you’ve never been able to before.

Why Should You Use nnnSPORT®X-Cell? 

nnnSPORT®X-Cell has a long list of studied benefits, but there are three that pertain particularly to building and keeping lean mass. Let’s take a look at them.

  • The first benefit is to help promote nutrient absorption. Nucleotides are beneficial to keeping up your gut health, as it helps to diversify gut flora and lengthen the villi in the gut lining. Being able to effectively absorb nutrients is are vital recovery and regeneration.
  • The second benefit is that it readily provides a steady source of energy as nucleotides play a part in helping the red blood cells transport oxygen throughout the body, including to your muscles.
  • The third and certainly most exciting benefit is that it cuts down your recovery time and reduces the likelihood of muscle cramps. As we continually push our bodies to the limit, whether we are trying to fight fat or maintain and build lean muscle, we have to pause to allow our bodies to recover from the exercises and stress that we put on it. Taking nnnSPORT®X-Cell cuts that time down, allowing you to push yourself further than you had thought possible, without the pushing further risk of injury.

When working as hard as you do to build and keep lean mass, you want to make sure your supplements are doing the most for you. nnnSPORT®X-Cell is a two punch power play for your gains. It’s not only a good supplement for the three benefits mentioned, it also lets your other supplements shine through in a way that makes them all superstars in your stack.

References:

Is This The Secret To Limitless Energy And Vitality? (2016, July). The Journal of Natural Health Solutions, 1-2. Retrieved from http://www.health-interlink.com/news/company-news/481

 

Screen Shot 2016-09-05 at 11.07.51 AM

Protein balls make a great snack that fits right onto your Custom Meal Plan so we are bringing you some Mint Chocolate Protein Balls. In fact, our Grasshopper Fudge is not only our favorite Protein, but it is also our flavor of the month, so you can expect recipes all month long using Grasshopper Fudge.

Here is how to make Mint Chocolate Protein Balls:

  • 2 scoops of Morellifit Grass-Fed Protein (Grasshopper Fudge Flavor!!)
  • 1 cup of Almond Meal
  • 1/2 cup of Nut Butter
  • 1/4 cup of Raw Honey
  • 1/4 cup of Dark Cacao Chips

Add all ingredients into a large mixing bowl. Using your hands, mix all the ingredients together until a cookie dough consistency forms, and all dry ingredients are absorbed. Roll into balls.

Recipe Yield: 18 protein balls

Macros: 5p/8c/8.5f

Screen Shot 2016-09-01 at 12.02.17 PM

If you are trying to lose fat and you’ve been searching around for supplements to help you reach your goals, chances are you have come across CLA. As a company dedicated to your health, we wanted to look into this supplement to find out whether or not it really worked and bring you some information so that you can make the best choices when it comes to what you put in your body.

Keep reading after the video to see…

  • What CLA is and the research behind it
  • Things people are saying about CLA

What is CLA?

CLA, also known as Conjugated Linoleic Acid, primarily comes from ruminants and the products of ruminants. What this means is that it is primarily found in dairy and meat.

So many people have recently turned to CLA to try and lose fat, but for it to be effective, you would need to consume 3-3.4 grams of CLA a day, meaning that you can only obtain this much through a supplemental source. If you were to try and consume this through just meat and dairy, you would also need to consume up to 500 grams of fat, primarily from saturated sources. This means you would need to obtain 4500 calories from fat alone in order for you to get a sufficient quantity of CLA for it to work.

What do the studies say?

There are so many studies out there on CLA and whether or not it truly works, some of it even dating back 20-30 years and continuing on until today. The issue with these studies is that they are very contradictory. There are so many studies that say, “Yes, CLA works! It does decrease body fat and increases muscle tissue.” But then, there is also the same amount of studies that say, “no, there is no finding that it does work and that the result from people given a placebo did not differ from those given CLA.”

There are an equal amount of studies that show that CLA is ineffective, and an equal amount of studies that show that it works. This means that we have yet to find a definitive yes or no answer on whether it truly works for fat loss.

Also, like with most supplements, what works for one person, doesn’t always work for another. This can make it difficult when searching for a definitive yes or no answer.

Another issue that arises is that many of the older studies were performed on rats, rather than humans. In these studies, we found that CLA was effective in reducing certain cancers, as well as body fat. However, in the human trials, we have not seen the same level of results that were shown in rat studies.

What are other things being said about CLA?

There are many things being said about CLA, from claims that it can boost immunity, to claims that it can help with insulin sensitivity, and that it can reduce body fat and build muscle. These claims are lackluster at best, as the studies and evidence are just too contradictory.

So, purchasing CLA and using it may or may not work for you and may not be the best investment for you to go out and spend money on.

When trying to achieve any fitness goal there are two things, hands down, that will always be effective. The first is having a solid training plan, one that is consistent and that you are sticking to. The second is by having a solid nutrition plan that is consistent with your training plan. Both of these need to work together and be aligned with your intended goal or outcome. These are the two most powerful things that you can do for fat loss.

Think of all of these of these extra supplements as just a tool and if you want to go out and try CLA, there is a chance that it may work for you. If you do choose to go out and spend your money on CLA in order to see if it does work for you, then just focus on CLA and don’t take other supplements. This will give you a clearer view as to whether or not it is working for you.

Whether it does work for you, or it doesn’t, just remember that a solid training plan and a solid nutrition plan will always be your best bet when trying to hit your goals.

Site by codeart.mk