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How To Foam Roll For Faster Recovery

Working out is crucial to reaching your goals, no matter what they are. Whether your goals are to lose weight, gain muscle, or just maintain an already healthy lifestyle, it is important to stay active.

Depending on your goals, workouts may vary in style and intensity, but there is one that that will never change and the is the importance of recovery.

In order to prevent injury and continually improve in your workouts, you must take the time to recover from your workouts so that your body can rebuild. You could even say that recovery is just as important as the workouts themselves.

One of the best ways to help your body recover from its workout is to use a foam roller. As effective as this tool is, it is often underutilized, especially by beginners who either may not know what a foam roller is or don’t know how to use one.

We all know that to recover properly you need to give your muscles a break, and if you want to accelerate this process you can take protein, BCAAs, or X-Cell. But did you know that a foam roller could also help you recover faster?

What You’ll Learn About in this Blog:

  • What a foam roller is
  • The top 4 benefits of foam rolling for movement and recovery
  • How to incorporate it with your currently stretching routine
  • A step by step full foam rolling routine to do at home

…………………………

WHAT IS A FOAM ROLLER? 

A foam roller is an exercise device used to help a person stretch out their muscles through massage. They can come in many shapes, sizes, colors, and levels of firmness and can be used on almost any body part.

Using a foam roller can help sooth sore muscles, speed up recovery, and relieve stress and tension throughout the body when used correctly.

Having a good foam rolling routine is just as beneficial to your recovery as having the right supplements.

BENEFITS OF USING A FOAM ROLLER

  • Increased Flexibility and Movement – Regularly using a foam roller can greatly improve your flexibility and joint movement. You are most flexible right after your foam roller routine and this can lead to a better workout [1, 2, 3].
  • Enhanced Performance – Studies have shown that regularly using a foam roller helps to improve your strength, agility, and speed. Not only does it increase your performance in the gym, but it does so more than traditional stretching [4].
  • Faster Recovery – When you use a foam roller it can help to increase recovery time, reduce the soreness of your muscles and help you feel better after every workout. Plus, it helps you get ready to get back in the gym and kill it [5]!
  • Prevents Myofascial TightnessMyofascial is the skin around your muscles and post workout, this can tighten. Using a foam roller after your workout can help to avoid tightness of this skin post workout [6, 7].

HOW TO USE A FOAM ROLLER

Learning how to incorporate a foam roller into your routine is simple once you get used to using it. It may seem a bit strange at first, but once you get the hang of it, you’ll be happy that you did.

Foam rolling can take the place of stretching and studies have shown that it can be even more effective than traditional stretching.

It is also best to use a foam roller before your workout, after, and on your rest days. This will give you the quickest recovery. Adding a good foam rolling routine into your workout is simple. Just focus on the muscles you will be working out and use the foam roller on them for 30 – 60 seconds. 

Here is an example of how to foam roll correctly. Below the video are additional areas on your body you can use a foam roller.

 

Top 3 Supplements For Faster Recovery & Greater Gains

Taking the time to recover is essential to staying healthy and getting to your goals. When you take the time, you rest your muscles and bones are better able to rebuild and recover from your previous workout.

Adding in clean supplements to your routine can greatly increase your recovery and therefore, increase your results. When your muscles have the time to recover, you can enhance your performance when the next time you head to the gym. After recovery, your muscles are stronger, and you are less likely to injure yourself during your workout.

What You’ll Learn in this Post:

  • The best supplements you should take to boost recovery
  • How when to take protein for the best results
  • How BCAAs are beneficial to recovery
  • Which new supplement will help you utilized your protein and BCAAs

…………………………

WHAT SUPPLEMENTS SHOULD I TAKE?

There are several supplements you can use for faster recovery, but the top three that you shouldn’t skip out on is a high-quality Organic Vegan Protein Superfood, BCAAs, and X-Cell.

When choosing supplements, it is important to make sure that your supplements are clean. This means that they don’t include any artificial flavors, colors, or sweeteners as consuming these on a regular basis can negatively affect your health in the long-term.

You work hard to dial in your nutrition and consume only whole foods, who why mess it up by consuming supplements that are full of unhealthy chemicals and unnatural ingredients?

Organic Vegan Protein SuperfoodPROTEIN FOR FASTER RECOVERY

Organic Vegan Protein Superfood is the number one supplement you want to consume for more rapid recovery and the best time to consume protein is right after your workout and including it in your post-workout snack can be highly beneficial. Protein is great because it is easily digestible and can be quickly absorbed by your body. This means you are going to get the most out of the protein you are consuming.

Organic Vegan Protein Superfood is also high in branched chain amino acids (BCAAs), and these are essential to a speedy recovery, specifically leucine. This particular amino acid promotes a faster recovery and promotes muscle growth [1, 2].

Consuming protein after your workout not only rebuilds muscle, but it also helps to make your muscles stronger and maintain them. [3, 4].

A good protein supplement also helps promote muscle protein synthesis, so you continually make progress and perform better in the gym [5].

Timing isn’t the only critical factor for knowing how to properly utilize protein for better recovery. You also need to know how much to consume for the best results. This can all depend on your bodyweight. For best results, consume you want to consume about 0.8 – 1.2 grams of protein per pound of bodyweight. This will give you enough protein to adequately fuel your muscle recovery.

BCAAS FOR FASTER RECOVERY 

BCAAs are one of the most popular supplements that athletes take when working out. When you hit the gym, it seems like almost everyone has their shaker bottle full of their favorite brand of BCAAs. Unfortunately, the majority of this supplement that you find on the market is full of ingredients you don’t want to consume regularly and this can have a negative impact on your results and overall health.

If you want the best results, you need to be sure you are drinking a quality BCAA without all the garbage in it. This is how you get all of the benefits that BCAAs can offer, one of them being improve recovery. The best time to consume BCAAs is pre-, intra-, and post-workout. Not only do BCAAs help give you the energy so you can make it through your routine, but it also speeds up recovery, stimulates muscle protein synthesis, and preserves lean muscle. After your workout, your muscles go through a process of repair and recovery, especially if your training sessions are intense. Drinking BCAAs can help your muscles through this recovery process quicker. [6].

On top of this, drinking BCAAs during your workout can improve your performance during training and help reduce muscle soreness, making your post-workout life much easier [7, 8, 9].

So next time you are working out, don’t forget to grab your favorite flavor of BCAAs so you can drink them throughout your entire workout and recover faster.

X-CELL FOR FASTER RECOVERY

X-Cell is a relatively new Swiss supplement that aids in extending the rate of perceived exertion. This means you can work out longer before you feel fatigued and are able to push your workouts a little further than before. This allows you to achieve more during your workout.

This supplement also helps in improving gut health. It also helps with nutrient uptake in the gut lining. By healing the gut and improving nutrient uptake you’re able to absorb essential vitamins and minerals that help aid in recovery. Taking this supplement with help with the absorption of both the BCAAs and the protein you are taking for better recovery as well.

The biggest benefit is cell regeneration in regards to recovery. When you’re doing amazing workouts that really break down the muscle, you’ll need to use a supplement that not only helps with nutrient uptake but also with speeding up cell regeneration.

This new supplement also aids in recovery during your rest time. The best time to take X-Cell is a before your workout with BCAAs.

Just like you use supplements to fuel your workouts, you can use supplements to fuel your recovery. When you do this correctly, it can boost your results and get you to your goals quicker. Although we think we need to continually push ourselves to the edge in order to get better results, this isn’t always the case. Sometimes you need to slow down and relax to see the results we are looking for.

 

Schedule Your Rest Days Like This For Better Results

Sometimes, taking steps to start a workout routine can be challenging, but it can be just as difficult to make yourself take a day off once you get going and you start seeing results.

If you are working towards your goals, you may be reluctant to take rest days. When you become focused and determined to get the results you want, all you want to do is keep pushing forward, day after day. The last thing we want to do is to take a day off.

After all, we are told that to stay healthy we need to be sure to stay active.

We fear taking rest days for many reasons. We don’t want to miss out on getting better results, and we are afraid that if we take a day to rest, we won’t be able to find the motivation to get started again.

But what if the key to more success was your rest day? Are you missing out on results and not hitting your goals because you are skipping your rest day?

In this post, you will learn:

  • How important rest days are to your results
  • The number of rest days you should have every week
  • Top 4 benefits of taking a rest day
  • What you should do on your rest day
  • The best supplements to maximize your results on your day off

…………………………

HOW IMPORTANT ARE REST DAYS? 

Taking your rest days are just as important as the days you are working out, and by skipping them, you could be doing your body more harm than good, putting you at a disadvantage.

When you don’t take your rest days, you could be putting more stress on your body than it can handle and this can lead to serious injuries. Overworking your body can lead to stress fractures, muscle pains, and joint pain.

It can also lead to overtraining syndrome, a condition that occurs when you don’t properly balance your workouts with adequate time to recover. Overtraining syndrome can result in fatigue, high blood pressure, disrupted sleep patterns, lower immunity, depression, poor performance, and workout related injuries [1, 2].

Not taking proper rest days can have a significant impact on your results and your health, but not in a positive way. Without taking a rest day, you won’t be able to perform your best at while at the gym, which can slow down your results.

When you work out, you are actively breaking down your body tissue, and with more intense workouts you can actually cause micro-tears in your muscle tissue. If you don’t rest these muscles, these tears will not have time to heal and will continue to tear. You know that feeling of being sore you get after a good workout? That is a sign those muscles need to rest and recover.

If you want to work towards creating better health, the key is to take rest days.

HOW MANY REST DAYS PER WEEK?

How often you take a rest day depends on the individual and how hard they are training. The ideal amount of time for to allow for your body to repair itself from the strains of a workout is at least 48 hours. This will give your muscles adequate time to repair themselves and get you ready to go hard again at the gym.

So does this mean you have to take two days off every time you workout? No, this rest period applies to the muscles that you have been working out.

You’ve heard people mention leg day, arm day, chest and back day, etc. If you want to continually work out and not have to take several days off every time you hit the gym, focus your time on working out one major body area at a time. Workout your legs on one day, and the following day workout your arms. Even though you are still working out, your legs will still be allowed to rest. You should work out each area of your body only two to three times a week, allowing for proper rest time after each workout. On top of this schedule, it is important to take full days off to let your body recover. You should have full rest days about twice a week.

So what about cardio? Because cardio also focuses on raising your heart rate, how often should you be taking rest days between cardio sessions?

When it comes to cardio, you need to learn to trust your body and understand your limits. If you are just starting out and are still learning your limits, try taking a break from cardio two to three days a week to ensure that you are not over-exerting yourself.

BENEFITS OF TAKING A REST DAY

  • Prevents Injury – When you take a break and allow your body to rest, you are less likely to injure yourself during a workout. This is because as you rest, your bones and muscles become stronger as they repair. If you don’t rest and allow your body to recover, you are entering the gym with muscle tissue that is already breaking down, making it weaker, and you are more likely to harm yourself. Rest must occur 1 – 2 times per week to actually prevent injury [3].
  • Increased Strength and Performance – Incorporating rest days into your weeks helps to recover and rebuild muscles, making them stronger. This increased strength can then help you perform better during your next workout, making it more effective than if you were to take no rest days at all [4].
  • Better Sleep – Not taking a rest day and overtraining can affect your sleep. When you take the time to let your body recover, your sleep improves. Sleep is also the time when your body does most of its recovery as it is during this time your growth hormones are the highest [5].
  • Improved Immune System – Rest days can impact your immune system, especially if you are doing highly intense training, such as CrossFit. Studies show that taking at least two consecutive days off a week can significantly improve your immune system. When you go hard and don’t take time to rest and recover, your body can experience a drop in anti-inflammatory immune system proteins [6].

WHAT SHOULD YOU DO ON REST DAYS? 

When you take a day off after training, it can be difficult to know just what to do during these days to increase your results. You know you can’t go back to working out, so what do you do on these days?

Your rest days should be planned, just like you plan out your workouts. Just because you aren’t working out, doesn’t mean you have to sit on the couch all day and watch TV. You can still take this time to be active and do some more relaxing activities, such as stretching and working on your mobility. This is the perfect time to stretch out your muscles and improve your flexibility, this way you are continually making more progress while also letting your muscles recover.

These rest days are also the perfect days to head to the grocery store and do your meal prepping. Meal prepping on your rest day is the best because you’ll have more energy to take the time to make several days worth of food and make sure you are eating right on the days you are giving it all in the gym.

You can also make this a fun activity day for the whole family, doing things that are low intensity. Here are some examples of activities you can do to stay active:

  • Take a swim
  • Go for a walk
  • Take a leisurely bike ride
  • Play with your kids

Keep in mind that your activities don’t have to be too intense or exhausting, nor do you have to sit at home all day just to rest. You can still get out of the house and have some fun!

Having your rest days planned out and scheduled, just like your workout days, will help to keep you on a routine where you are more likely stay determines and hit your goals.

SUPPLEMENTS THAT HELP SPEED UP RECOVERY

During your rest days, you can use supplements to make the most of your rest time. The best supplements to take for recovery are protein, BCAAs, and X-Cell.

Organic Vegan Protein Superfood is the best supplement you can take on your days off to improve your recovery. It is a supplement that is quickly and easily digested and absorbed by the body. It is also full of branched-chain amino acids (BCAAs), and one of the benefits of this is that it promotes muscle growth and recovery [7, 8].

This is also the same reasons that consuming BCAAs on the days you workout can be beneficial to drink on days you are working out.

X-Cell is also the perfect supplement to add into your workout days, as it promotes muscle recovery and cell regeneration.

Knowing what supplements to take for better recovery and when you should take them is can significantly improve your body’s ability to rebuild and recover.

Simple Tactic To Finally Kick Sugar Cravings

How do you get rid of sugar cravings so you can lose more weight and live a healthier life?

Sugar cravings are the one thing that we all struggle with, and sometimes these cravings can be so overwhelming that we give into them. And as much as we tried to avoid sugar and avoid temptation it seems to be everywhere. You can’t leave the house without seeing sugary treats on the shelves at the grocery store or advertisements for your favorite candy bar.

Limiting sugar intake can be difficult, even when we know that it can be detrimental to our health. Sugar can sabotage your goals and have a significant impact on your weight loss.

Keep reading to discover…

  • Why we even get sugar cravings, to begin with
  • How much sugar you should really be eating every day
  • What happens to your body when you eat too much sugar?
  • How you can stop sugar cravings in their tracks!

WHAT CAUSES SUGAR CRAVINGS?

We all crave sugar, but why?

Blame Your Brain

The biggest reason why we crave sugar is pretty simple: we like it.

Sugar tastes good, and when we eat it, it makes us feel good… That is until we start seeing the health effects of overeating.

When we eat sugar, it stimulates our brain’s reward system, and this is what makes us feel good when we eat it.

Sugar consumption stimulates the pleasure center in our brain, and this causes a release of dopamine (the feel-good hormone). Your brain makes a memory of the dopamine spike and creates a conditioned response, making you crave sugar.

Blame Your Ancestors

From an evolutionary standpoint, sugar was something that could help us survive but was not readily available like it is today.

Our ancestors could use naturally occurring sugar, such the fructose you would find in fruit, to gain extra energy and stored fat. This can be useful when food is scarce.

But now sugar is everywhere and easy to get our hands on and so we naturally consume more.

HOW MANY GRAMS OF SUGAR PER DAY?

We know that too much sugar can be bad for you, but this doesn’t mean that you have to cut out sugar altogether.

A little bit of sugar is ok, and it is when we consume it in excess that it becomes an issue.

The average American consumes 82 grams a day, or 19.5 teaspoons. This is an additional 306 unnecessary calories that we are adding into our diet [1].

So, what is the daily recommendation for sugar?

For men, this is 37.5 grams of sugar a day, or 9 teaspoons. For a woman, this is 25 grams of sugar a day, or 6 teaspoons. Chances are, you should be consuming less than half of the sugar you are currently consuming every day [2].

This is a healthy amount, especially if you are active and you will burn off the added calories.

HEALTH EFFECTS OF TOO MUCH SUGAR

Sugar is bad for your health, and too much can lead to adverse side effects [4, 5, 6, 7].

  • Added weight gain
  • Leads to type 2 diabetes
  • Increases risk of heart disease
  • Raises bad cholesterol and lowers good cholesterol
  • Damages your liver
  • Destroys your teeth

STOP SUGAR CRAVINGS

We all want to stop sugar cravings, and the good news is there are ways for you to reduce them. This can improve your health and help you lose weight.

Create better eating habits – Sugar can be addicting, but creating eating habits can help you cut down on the amount of sugar you consume. Knowing what to can be difficult, especially if you are trying to lose weight, but once you make the switch to natural, healthy food, you will naturally eat less sugar. Eating less sugar can naturally lead to consuming fewer sugar cravings as your body adjusts.

Make better choices – When trying to eat healthier and cut out sugars, make sure you start by choosing foods that only contain natural sugars. This means there are no artificial sweeteners (this can worsen sugar cravings) and there aren’t any added sugars to the foods you are eating. The easiest way to do this is to eat whole foods and avoid anything processed. And if you need to satisfy that sugar craving, reach for an apple or a sweet fruit, rather than a candy bar or cup cake.

BCAAs – Consuming a high-quality BCAA can help you cut sugar cravings. They do this by decreasing your appetite. By controlling your appetite, you are less likely to develop sugar cravings. Plus, it cuts down on sugar cravings by reducing our body’s cortisol levels caused by working out. When your cortisol levels rise so does your stress and stress causes us to compensate with sugar.

Detox Organics – If you want something sweet reach for Detox Organics. This chocolate supplement tastes great and will fulfill that need you have for sweets. The catch? It’s actually good for you! All the great chocolate taste without the added sugars and harmful side effects of a candy bar.

USE A MEAL PLAN TO CUT OUT EXCESS SUGAR

The best way to control your sugar cravings is to make healthy choices and transition to better eating habits by eating healthier food.

As mentioned above, knowing just what foods you should be eating can be difficult but allowing an expert nutritionist make you a meal plan can be the key to your success.

Shred Fast is a meal plan that is designed to help you develop better eating habits by showing you what foods you should be eating and when you should be eating them. These plans are designed for healthy eating and fat loss.

When you get on a Shred Fast meal plan, you are shown exactly what to eat and how much. This meal plan combines the power of intermittent fasting and carb cycling to help you drop the fat and create better habits, which includes limiting your sugar intake.

As you adjust to your new meal plan, you can use the tips above to help limit and stop your sugar cravings, so you don’t sabotage your goals or your health.

Curb Cravings with These Natural Supplements

Cravings are something that we all deal with and if you have specific goals you are trying to reach, giving into them can sabotage everything you work so hard for.

Nutrition is 80% of the equation when it comes to achieving goals.

If you are trying to lose weight or even build muscle, cravings can make you want to eat the wrong foods that are unhealthy or lead you to over-consume throughout the day. Food cravings are one of the biggest reasons people fail to lose weight in the first place, and it is easy to see why.

In this post, you’ll learn…

  • How you can stop cravings using natural supplements
  • Top tricks to banish your cravings
  • To bypass cravings and hit your goals!

Ignoring a craving is hard, and it can have emotional side effects. To bypass these side effects, we feel like we must not give into the craving to make it go away. The thought and act of having to deal with constant cravings, not being satisfied, and the emotional baggage that can come with it are enough for most people to throw in the towel and say farewell to their goals.

Cravings can make any new nutritional changes seem impossible to stick to.

The craving most people have trouble with is the sugar craving, which can seem overpowering at times. We sit and obsess over sweats until we finally give in and grab a candy bar or piece of chocolate.

But there are healthier ways to deal with cravings than just to give in to make it go away. Using supplements is a great way to combat any cravings you may be dealing with.

HOW TO USE SUPPLEMENTS TO COMBAT CRAVINGS 

Protein – Having a high-quality protein supplement is a great way to fight cravings because it can help to keep you satisfied for longer periods of time. This means you won’t be hungry and you are less likely to begin thinking about food, and you won’t start craving it. Plus, the Morellifit Organic Vegan Protein Superfood comes in chocolate and vanilla, which are perfect for fulfilling any sweet tooth and much better than reaching for a chocolate candy bar [1].

With the Morellifit Organic Vegan Protein Superfood, you don’t have to worry about consuming artificial sweeteners or sugars that will harm your diet. Even artificial sweeteners can hurt your goals and damage your health.

BCAAs – Consuming BCAAs isn’t just useful for building muscle and fast recovery, but it can also help to fight off cravings. This is because BCAAs can help regulate blood sugar and control our appetites. And if you are active in the gym and pushing hard towards your goals, this may be putting stress on your body which can elevate the stress hormone cortisol, which has been linked to cravings. This means indirectly, especially if you are working out, consuming BCAAs can help you keep the cravings at bay [2, 3, 4].   

Like with protein, you want to go with a high-quality supplement, like Morellifit BCAAs, that is all natural and has no artificial ingredients. When you look at the ingredient deck, mot BCAAs out there are sweetened with sucralose, an artificial sweetener that could be damaging your gut [5].

TIPS AND TRICKS FOR FIGHTING FOOD CRAVINGS

There are also other ways you can stop food cravings, and they aren’t by giving in or simply ignoring it and hoping it will go away.

Drink Plenty of Water – Sometimes our body craves food when in reality we are just thirsty. Next time you are hit with a craving drink a full glass of water and see if it goes away. Chances are you were just thirsty, and the glass of water will help.

Exercise – If you feel a craving hit, this is a good time to do your workout or just go for a walk or jog around the neighborhood. This will provide you with a good distraction and make you feel great at the same time. When you’re done, chances are you won’t be craving that food you shouldn’t be eating.

Time Your Meals – Time your meals and your snacks so that you don’t become hungry. This is when cravings are likely to develop, so the best thing to do is to avoid the situation altogether. If you need help planning out meals and eating the right foods, so you have an easier time not developing any cravings, to begin with, let an expert nutritionist develop a Custom Meal Plan for you.

Avoid Stress – We all have stress in our lives and just avoiding all stressful situations is easier said than done, but stress can lead to food cravings. Do your best to be aware so you can spot stressful situations before they occur and you can better deal with them. The less stress you can bring into your life, the easier it will be to fight off cravings. This is particularly the case for women; studies show that women who are stressed tend to have a higher waistline due to the effect that stress has on  [6].

DON’T LET CRAVINGS GET IN THE WAY OF YOUR GOALS

Cravings are something everyone gets and most of us experience them regularly, but that doesn’t mean they have to interfere with your goals.

Make sure you are consuming the right supplements that are all natural like Organic Vegan Protein Superfood and BCAAs so you can get your cravings under control. And if you do feel them coming on try one of the tricks listed above to eliminate them.

Remember, there are ways to manage and control your cravings, so don’t let them get in the way of your goals.

Banned Around the World But Safe For US Consumption?

Here in America, we rely on the FDA to approve ingredients and chemicals used in our foods and determine whether or not it is safe for our consumption, but just how trusting should we be? After all, they wouldn’t knowingly approve something that could potentially hurt you right?

Unfortunately, there are many ingredients that are approved here in the U.S. and found in common food items that are otherwise banned throughout the rest of the world.

These ingredients are often used by companies in order to make their product more appealing, last longer, or to make it cheaper to keep the animals that will be used for food. Most of this is an effort to produce food more cheaply and increase profit.

In this post, you will learn:

What food additives are banned throughout the world, but in the US

  • Why specific countries have banned these ingredients
  • How consuming these products affects us
  • Ways you can avoid consuming these toxic ingredients

There are many questionable things that the FDA has allowed to be included in the foods we buy and consume while at the same time many other countries around the world ban them, leading you to question just how dangerous some of these ingredients are. Are other countries just being overly cautious or are they things we really should be avoiding?

WHAT FOODS ARE OK IN THE U.S.? AND WHERE ARE THEY BANNED?

Artificial Food Colorings

These dyes are found in most processed and non-organic foods that are sold to us, yet at the same time, they are banned in most European countries, including France, Finland, Norway, UK, and Austria. In fact, many American companies remove the dyes and replace them with natural ingredients when selling to these countries. Two of the most well-known companies to do this are Mars and McDonalds.

M&M’s, owned by the parent company Mars, sells Americans candies full of artificial dyes such as Yellow 5, Yellow 6, and Red 40, while the European candies are made from natural food colorings.

Another big company that is guilty of this is McDonald’s. This famous fast food chain uses artificial dyes in foods like their strawberry shake, while in Europe the company uses real strawberries to color and flavor their strawberry shake.

Artificial dyes have been banned throughout Europe for the negative side effects it can have. Not only has it raised concerns in relation to allergies and cancer, but it is also known to contribute to hyperactivity and ADHD in children [1].

Growth Hormones rBGH and rBST

These growth hormones are mostly used on cattle raised on factory farms in order to produce more milk, but questions have been raised whether or not these added hormones affect the people who consume beef or dairy products that come from animals treated with growth hormones. This is a highly controversial debate with inconclusive research that has been going on for decades. Some early research pointed to links between rBST and the development of many cancers, including breast cancer and prostate cancer [2].

This is one of the reasons many countries, including New Zealand, Canada, Australia, Japan, Israel, Argentina, and Europe have banned the use of these growth hormones in cows. The only concern isn’t just whether people are consuming these hormones, but also the effect it can have on the cows themselves. In 1999 the European Union effectively banned the use of rBST in cows, citing concerns for animal welfare. Cows treated with these hormones tend to have a higher rate of mastitis, an infection of the udders, and foot problems, both of which are debilitating to the animal [3].

Antibiotics in Meat

When you think of antibiotics, you don’t think of something that is harmful, but rather medicine that is used to make someone better. But antibiotics are being pumped into the animals that are raised to become food. The reasons for giving animals antibiotics is normally due to the poor conditions the animals are raised in that cause them to be sick. These antibiotics are found in factory farmed beef, salmon, and poultry. The debate on whether antibiotics are safe to use, and why some places like Australia, New Zealand, and the European Union, is not just about the deeper mistreatment of the animals, which can lead to the need for antibiotics, the but affects it can have overall on the human population. When antibiotics are overused, bacteria can evolve to resist the medication, making it ineffective and treatment more difficult [4]. 

Drinks with Brominated Vegetable Oil, BVO

So many drinks in the U.S. are made with brominated vegetable oil and it is added to sports drinks and citrus-flavored sodas in order to ensure that the fruity flavor remains mixed in the drink. Too many big brand named drinks use BVO, such as Mountain Dew, Squirt, Fanta Orange, Sunkist Pineapple, Gatorade Thirst Quencher Orange, Powerade Strawberry Lemonade, and Fresca Original Citrus.

The problem with BVO are the effects it can have on the health of the people who consumed it. One study shows how BVO not only remains in the human body after consumption, but it builds up over time, even remaining for a time after consumption has stopped [5]. This can have unhealthy side effects, especially if over consumed. An article published in The New England Journal of Medicine discusses the case of a man who drank 8 liters of Squirt every day, which resulted in the development of ulcers on his hands which had swelled. Once cut off of Squirt, his hands returned to normal [6]. Other side effects include thyroid issues, cancer, autoimmune disease, organ damage, and birth defects. These are the reasons BVO has been banned in over 100 countries, including throughout Europe and Japan.

Olestra/Olean

Olestra is a sucrose polyester blend with the properties of fat, without the calories, trans fat, or cholesterol. This fat substitute is found in fat-free foods, and also some high-fat foods, such as chips, all over the U.S. In fact, the FDA at one point demanded that products containing Olestra be labeled and that it may cause cramping and loose stools, but removed the mandate in 2003 after deciding it was unnecessary. In a particular study involving rats, one group was fed chips cooked in olestra, while the other consumed chips that were not. The conclusion was that rats who consumed the olestra chips gained much more weight than the rats that ate the chips not cooked in olestra [7].

This fat substitute is banned throughout the European Union and Canada due to its negative health effects on people who consume products made with it. Popular foods, including Lay’s and Pringles, still use it here in the U.S.

WHAT DOES THIS MEAN FOR US?

It makes you wonder why so many countries ban certain ingredients in their food and their livestock, yet the FDA has considered it to be safe for our consumption. This is where it is important for you to know what you are putting into your body.

Just because something is on the shelf at the local grocery store, doesn’t mean it is completely safe for you to eat or drinks. The best way to avoid this is to eat whole foods that are not processed. When eating meat, go for brands that are known to not use artificial hormones or antibiotics when raising their animals. When it comes to beef, you want to make sure that your cows come from grass-fed farms for better quality and taste. 

⚡ Related: Learn what highly controversial pesticide is being sprayed on your food

When you are buying fruits or vegetables, try to buy organic, or at least follow the dirty dozen rule to avoid certain chemicals that may be used on the crops.

And of course, when you purchase supplements, follow the same rules. It is best to avoid supplements made with artificial ingredients, colors, and sweeteners. Or better yet, try an Organic Vegan Protein Superfood so you can be sure to avoid all of the harmful ingredients that are already banned around the world. Whatever the supplement is, whether it is BCAAs or Organic Vegan Protein Superfood, it should be free of all of these ingredients.

A 2 Year Old That Takes Supplements

Sometimes our diet needs supplementation so that we can lead a healthy lifestyle, and here are the ones that my two-year-old consumes on the regular.

Just kidding!

He doesn’t need supplementation, nor would I recommend that you start giving your kids supplements, but that doesn’t mean he doesn’t ask for and drink some of mine from time to time.

And for the record…

I would NOT do this with just any ol’ supplements.

If you have kids, they’ve probably seen you drink your protein shakes, your BCAAs, and your superfoods. They are constantly watching, and remember, they want to be just like you. You know you a supplement like BCAAs, such as these 6 reasons, but your kids don’t need them yet.

As you probably know, I have two young kids, and my two-year-old son wants to do everything I do, and that includes eating the things I eat and taking the supplements that I take.

Now, I keep my supplement stack like my circle of friends, very small. I am very careful with the things I put in my body, not just because my kids are watching (although they are a big motivation), but because my body deserves the very best.

The best food and the best supplements, there is no compromise.

And because there was nothing on the market that met my needs I created my own line. Nothing, I mean nothing, both tasted good and was clean enough for me.

Either it tasted great (usually full of added sugar and chemicals), or it was clean and tasted bland, like chalk or cardboard. As you may know, these are supplements you buy but cannot take for very long because you can never get used to the crappy aftertaste.

But, back to my kids…

Kids are by far the hardest to please when it comes to taste. So if you can please a two-year-old, you’re doing alright, but the trick is making it clean enough for a 2-year-old body.

And well, we nailed it!

Of course, you’re talking about almost two years of back and forth with the formulation experts and scientists, but we nailed it nonetheless.

Now I am certainly not saying your toddler needs BCAAs and protein shakes, however, wouldn’t it feel reassuring to know when they ask for a sip (because they always do) you can confidently say yes without even thinking twice?

Carmello gets all of his nutrition from the whole foods we feed him. We have installed some extremely good eating habits from day one. My kids eat what we eat.

THE ABSOLUTE MOST IMPORTANT THING IN LIFE

I think we can all agree that there is nothing more important than the health and happiness of our kids, but the truth is, it starts with the health and happiness of you.

Here’s why…

If you have young children, you know they want to be just like you, and everything you do, they want to do t0o. This is how they learn, by modeling our behavior. I know, because my son is like a little mini-me, and he has to do everything I do, eat everything I eat.

This is another reason why it is so important for me to model healthy eating to my children. I want my kids to grow up knowing what foods they should eat and what they shouldn’t. They won’t have to struggle with eating healthy and developing healthy habits because this will already be instilled in them as they grow.

And, when it comes to supplements I want the same to be true. This way, when they are adults, they know that there is a BIG difference between all-natural supplements and the garbage out there.

Because my supplements are so clean and so natural, I am not against letting my kids take a sip (ok Mello drinks more than just a sip) because they are my formulations and are free of chemicals, artificial, and even sucralose, which is in everything these days.

Not to go off on a tangent, but sucralose is terrible for you and certainly doesn’t belong in anything your kids consume.

So then the question becomes…

Doesn’t it make sense to use the same caution and care with your body as you do your kids? I mean, isn’t the goal for you to be around as long as possible so you can teach and care for them?

You see more often than not we only value our health once we begin to lose it, then it’s too late. The quality of your supplements is just as important as the food you eat.

There is no compromise on health, at least that’s the way we live. We lead by example and hope you’ll join us in our quest for next-level-living.

PROTEIN SHAKES & CAKES

Ok so we don’t eat a lot of cake (very rare occasion), but we do have our sweets (substitutes like brownies from my book “The Sweet Potato Diet”), and we certainly do lots of smoothies. Here’s one of my all-time favorite meal replacement recipes and it’s to die for!

Whenever I make a protein smoothie, my kids always seem to be right there. It’s almost a guarantee that as the blender winds down, I’ll see Carmello and/or Carina with a smile and I can’t help but grin.

I know what’s coming next (haha!), it never fails.

“Dada, can I have some?”

And then…

“No, I want my own.”

Ok Mello, yes you can.

I could never do that before creating my own line.

Now I do it with confidence.

If you’re like me, then you also want the best for your body, and of course for your family. You should aim to find a line so clean and so natural that if your kids wanted some, you could give them a glass without worry.

While I don’t think you should get your kids hooked on supplements, I do encourage all parents to set good examples for their children. Mom, dad… your kids are watching your every move, they want to be just like you.

I invite all parents to start teaching their kids from an early age, the difference between healthy food and unhealthy food. And it starts with leadership.

Be the example, and lead by it.

Here’s a tip:

Do your best and nothing less.

Because if you do your best, no one can say a word.

Does Restricting Blood 💉 Flow Create Faster Lean Muscle?

You’re not slowing blood restriction in, you’re slowing blood restriction out.

If you’re doing it any other way, you’re doing it wrong.

Let us show you the right way to restrict blood flow.

You won’t believe this workout, and you won’t believe the golden nuggets Kusha (CSCS) drops throughout the workout.

A short video worth watching until the end.

Here’s some more insight into a new method of training “Occlusion Style”.

So…

Here is everything you’ll get from this post…

  • Whether restricting blood flow during training is dangerous
  • A great follow along workout!
  • Top benefits of blood flow restriction training
  • What supplements with improve this workout technique

Is blood flow restriction training dangerous or beneficial (BFR)

Blood flow restriction, or Occlusion training, is a technique that works by restricting blood flow to the veins, but not the arteries using straps/bands. Since arteries take blood flow to the limbs while veins carry it out, BFR training allows you to saturate your target muscles with nutrient-rich blood – enhancing the “pump” effect. This, in combination with the collection of lactic acid to the muscle, stimulates a massive hypertrophic (muscle growth) response.

This method is most effective by wrapping your arms for upper body workouts and legs for lower body. You don’t want to have any numbness or tingling. If you do, loosen it up a bit.

Using very light weights, a lot of sets (~4-10 sets),  and rep ranges between 15-30 reps are ideal and most effective. During your rest breaks, do not take the straps off. But do be sure to keep rest periods short, about 10-20 seconds ideally.

Here are a few couple of key things to keep in mind with BFR:

  • It can be used as a standalone method of training, which can be useful for recovery, but for strength and hypertrophy, it works best when used as a bolt-on to a heavy routine.
  • It’s important to start with the bands a little looser than you would think, and use the warm up to achieve the right pressure (which is a level “7” on a scale of 1-10, 10 being tightest).
  • BFR training works for more than just arms, it also works for nearly all muscle groups. For any upper body muscle group, such as chest, you would still wear the bands on the upper arms.

Here are the reps, sets, and rest time for that^^ workout. It’s intense. Make sure you focus on the contraction and remember to squeeze the weights, don’t lift them.

FOLLOW ALONG WORKOUT

Warm-Up Squats w/BFR Bands

4 sets starting with 30 reps, then 15, 15, 15 (only 15 seconds rest between sets)

Squats

Working Sets (without BFR Bands)

  • 1st set Squats – 5 reps – 135lbs
    • 1 sec down – hold it for 5 secs
  • 2nd set – 185lbs
    • 1 sec down – hold it for 5 secs
  • 3rd set – 225lbs
    • 1 sec down – hold it for 5 secs

Wide Stance Straight-Leg Deadlifts 1:1

  • 3 sets of 10

Explosive Leg Press

  • 5 reps (Heavy)

Superset with Explosive Squat Jumps

  • 10 reps

Leg Curls

  • 3 sets of 10
    • Lift with 2 legs lower with 1 leg (5 reps each leg)

BFR Finisher

  • Leg Extension w/BFR Bands
    • 4 sets starting with 30 reps, then 15, 15, 15 (15 sec max rest between sets)

3 Instant Benefits From Blood Flow Restriction Training

  1. It drastically reduces the amount of energy available for slow twitch muscle fibers, forcing your body to activate fast twitch fibers without using heavy weights.
  2. Been shown to increase growth hormone and IGF-1 production as a result of higher than normal lactate accumulation, which amplifies metabolic and hormonal growth responses of blood flow.
  3. The restricted blood flow stretches the fascia (basically your muscles tight wrappers) which increases room for muscle growth!

⚡ Related: Learn the Science Behind BFR, including top studies.

WHY SUPPLEMENTATION IS IMPORTANT ESPECIALLY DURING BFR TRAINING

For the absolute best results when training with weights, it’s important to call on as many muscle fibers as possible, during your workout as often as you can.

That means explosive power combined with strength work as you saw about halfway through the workout. Those reps hurt!

The kind of training where fatigue can, and often does, find you midway through the workout. Two supplements BCAAs and X-CELL work in conjunction to extend the rate to perceived exertion. They also increase absorption for better nutrient uptake, preserve lean muscle tissue, and increase strength.

And…

Ditch the creatine.

Trust me.

Look to your right.

At one point they were on the fence like you are now if you’re still reading this.

It’s your call.

All you’re doing is delaying the most intense workouts you’ll ever have.

You know the workouts you never forget.

Yeah “those”.

Add in MFIT — Focus your mind, and they will be intense, and laser-focused.

That “contraction” is the best I’ve ever had.

4 Ways to Boost Your Testosterone For Bigger Gains

Testosterone is a hormone that is produced by both men and women, although the amount of testosterone produced may differ. For men, testosterone plays a large role in reproduction and sexual function. In fact, low testosterone can impact sperm production, sex drive, fat distribution, red cell production, and muscle mass. One study even points to a correlation between testosterone levels and the prevention of osteoporosis (1).

In this blog, you’ll learn…

  • How to use exercise to increase testosterone levels
  • What vitamins and minerals you can take for testosterone
  • Herbs and supplements that are available
  • Ways a simple diet change can improve your levels
  • And when to you should start considering steroids (and it’s not what you think!)

Although low testosterone can affect men at any age, it generally begins to decline around the age of 30 and continues to decline as time passes.

Aside from age, there are many things that can impact the production of testosterone, such as many prescription medications and drugs, as well as diet, and lack of exercise.

Let’s talk about testosterone, how you can boost and maximize production, and how you can keep it stable as you grow older.

Use Exercise To Raise Testosterone Levels

One of the first things you can do to boost your testosterone naturally is through exercise. There are a couple of different ways you can do this, and one way is to get into strength training, as it triggers the release of testosterone. It does this because when we tear our muscles down, our bodies have to make testosterone to repair the damage (2, 3).

Studies have shown that exercise, especially weight or resistance training can help to increase testosterone levels. Using a program such as Real Mass can both tone your body and increase your testosterone levels in only eight weeks.

The reason lifting weights makes your muscles grow is because lifting weights forces your muscles to release a chemical called lactic acid. This is the chemical which gives you that “burn” after a really good set (4).

Interestingly, as stated, exercising and lifting weights can help to boost your testosterone levels and it has also been shown that increased testosterone can assist in the development of muscle mass. So training with a program like Real Mass can not only help boost your testosterone, but that testosterone can, in turn, help you build muscle (5).

Vitamins and Minerals to Boost Your Testosterone

Next, we can naturally boost testosterone through the things that we put into our bodies, such as vitamins and minerals. One of the most effective ways that you can increase testosterone production is through the consumption of zinc, a mineral essential to keeping our endocrine system (responsible for hormone production) healthy. The number one food that contains zinc is oysters, but you can also get zinc from a supplement called ZMA (zinc mono methionine aspartate). This supplement is typically zinc, coupled with magnesium and vitamin B6 to support healthy testosterone production and to help with recovery after a workout. Plus, most people are deficient in both zinc and magnesium (6, 8).

Most people are also deficient in vitamin D, yet this vitamin, in particular, is critical for numerous reasons. There has been extensive research done, showing that Vitamin D is great for cancer prevention, muscle building, and testosterone support. Also, what they are finding is that men with low vitamin D tend to have low testosterone, but once they supplement with vitamin D, their testosterone levels rose significantly (8, 9).

A few other vitamins and minerals include:

  • Vitamin A – Is stored in the testicles and when you are low on Vitamin A, your testosterone goes down, and your estrogen goes up.
  • Vitamin C – Can help lower cortisol and prevent testosterone oxidation.
  • Vitamin E – Deficiency in Vitamin E has been shown to lower the luteinizing hormone, follicle-stimulating hormone, and testosterone.
  • Selenium – Helps to regulate glutathione and increase testosterone levels.
  • Boron – It has been shown that having 10mg/day can increase free testosterone by 28%.

Herbs and Supplements To Boost Your Testosterone

Some other natural ways to boost your testosterone naturally is through herbs and supplements, and the first is D-Aspartic Acid. This triggers the luteinizing hormone, which ultimately makes our bodies produce testosterone.

Another useful herb is Maca, a root vegetable that comes from Peru and research suggests that it can support our natural production of hormones through the endocrine system, which plays a part in the production of testosterone and the libido (10).

A few other herbs and supplements that can support healthy testosterone production are:

  • Avena Sativa – Releases bound testosterone so that it is more active within the body.
  • Stinging Nettle – Prevents testosterone from binding to the sex hormone binding globulin.
  • Royal Jelly – Increases the bodies testosterone production as well as supports libido.
  • Mucuna Pruriens – Increases dopamine, while lowering prolactin and increasing testosterone.

These herbs and supplements have been shown to free up testosterone, as most testosterone in our bodies are bound to sex hormone binding globulin, so it, in a way, holds it hostage, not even allowing it to work. These herbs release testosterone and free it up so that it can enter into our blood (11, 12, 13).

How Diet Can Naturally Help You Produce More Testosterone

Your diet is another great way to increase your testosterone levels naturally, and you can get so much through your diet alone. Most of what supports a healthy testosterone production is having the right amount of micronutrients. An excellent way to do this is by getting a Custom Meal Plan. All the of the vitamins and minerals that we talked about can be obtained from eating a healthy diet consisting of a broad spectrum of foods. If you are always eating the same things every day, you are going to be limited in what you are bringing into your body.

If you want to boost your testosterone production through your diet, there are many things you can either eat or avoid eating, to do so. First and foremost is to avoid alcohol. Alcohol is detrimental to your testosterone production and your overall gains. You also want to avoid lots of sugar, fried food, and processed food. All of these things lower testosterone production and ups your estrogen production. In fact, the more body fat you have, the more estrogen and less testosterone your body makes. This is because adipose tissue secretes hormones that enhance estrogen production, so the leaner you get, the more testosterone you will produce.

Avoiding these foods also supports healthy cholesterol production, which supports a healthy testosterone production. To support healthy testosterone production, you need to support healthy cholesterol production, meaning you need to lower your LDL cholesterol and up your HDL cholesterol. This is because cholesterol is the base of all energetic hormones and the base of testosterone (14).

The foods you want to consume would include things such as your healthy fats (monounsaturated fats and saturated fats), like avocados, grass-fed beef/bison, grass-fed butter, wild salmon, olive oil, coconut oil, and macadamias. These will support healthy cholesterol and in turn, support healthy testosterone production (15).

Here are a few more things you can include in your diet to boost your testosterone (16, 17, 18):

  • Cruciferous veggies – Indole-3-carbinol and diindolylmethane, found in these vegetables, helps to lower estrogen metabolites.
  • Garlic – Contains allicin, which improves testosterone levels and lowers cortisol.
  • BCAAs – Shown to increase testosterone levels, especially when coupled with exercise.
  • Whey – Research suggests that consuming whey protein, along with exercise, can help to increase testosterone up to 25%.
  • Mushrooms – Such as, shiitake, portobello, crimini, and baby button all block aromatase, an adrenal enzyme that supports estrogen production.
  • Pomegranate – Blocks estrogen and is full of antioxidants.

Should You Turn to Steroids To Boost Your Testosterone Levels?

Now that we have talked about the natural way you can boost testosterone, I think it is important to also touch on the use of steroids, as it is something that many people will turn to if they are not producing enough testosterone. Steroids are not something that you should turn to because you want to boost your testosterone levels, but it is something you need because your body is not producing enough.

First and foremost, if you end up wanting to try the route of anabolic steroids (we recommend trying the previously mentioned ways first), you must go to the doctor so that it is supervised and your health is regulated. There is certainly a healthy and an unhealthy way to go about using steroids to supplement a lack of testosterone production, so make sure you do it the healthy way and are being backed by a physician. If you try to do it on your own, you can end up hurting yourself and not get the results that you are looking for, which is healthy hormone balance.

Let us be clear, these are not the illegal steroids that people turn to to get an “edge,” but rather steroids that are given to you by your doctor for medical purposes if your body is not producing the hormone levels that it should. Not for you to try and get ahead in the gym. That is where you can cause severe damage to yourself.

These are all ways that you can boost your testosterone and remember, always try the natural course first and always put your health above all else.

 

4 Pre-Workout Snacks to Fuel Your Next Session

We all struggle to get through workouts, including me. Sometimes I find myself in the middle of an intense workout, and I feel drained. It takes everything I have to be able to push through and finish my training. When this happens, it often correlates with skipping one step I consider crucial to any workout – my pre-workout.

Having a great pre-workout snack can help you push through and crush your workouts.

To maintain the energy you need to get through tough workouts, you need to properly fuel your body before you even step foot in the gym. Having a quality snack about 30 minutes before you begin your workout can give you that boost you need.

And of course, the best snacks are those that are quick, easy, and delicious!

Top 4 Pre-Workout Snacks

  1. Almond Butter and Banana Sandwich

    This snack is simple and delicious. You can make several variations by getting creative with your toppings. Just cut a banana in half and spread on the almond butter between the two pieces, making a sandwich. Add some flavor by adding your favorite fruit or pieces of dark chocolate. Changing up your toppings helps to keep this a fun snack, time and time again.

     

  2. Rice Cake with Almond Butter 

    You know rice cakes are one of my go-to snacks, and that is especially true when it comes to my pre-workouts. And you know I love almond butter. For this snack, spread your almond butter on your rice cake and top it with your favorite fruit or pieces of dark chocolate. These rice cakes are so good, I eat them whether I am about to workout or not!

  3. Sweet Potato and Grass-Fed Butter

    Ok, I know I said rice cakes were my go-to snacks, but that doesn’t mean they’re my favorite! You know I am obsessed with Sweet Potatoes. I can’t get enough of them! They are so delicious, and you can make so many different recipes with them. Plus, they are remarkably healthy for you. That is why they’re my favorite. They’d have to be considering I wrote a whole book about them, called The Sweet Potato Diet. I love sweet potatoes because they have many, many amazing benefits. So of course, they would make a great pre-workout snack! There is no end to their usefulness. This one is simple, and all you need to do is cook your sweet potato. You can cook it in the oven at 400º for about 20 minutes, or until it is soft. For a quicker cook time, you can pop it in the microwave for 5-10 minutes, or until it is soft. How long the sweet potato needs to be cooked is determined on its size. The bigger the sweet potato, the more time it will take to cook.

    Once your sweet potato is cooked, cut it in half and add some grass-fed butter. Now you have a delicious, healthy snack and you can save the rest for later.

  4. Jane Health

    Life is busy, and sometimes we don’t want to take the time to prepare a snack, even the ones that are quick to make. Sometimes we also don’t have those particular ingredients on hand to throw a snack together. A good protein bar, just like Jane Health, is perfect to keep with you on the go. They’re tasty and healthy, as they don’t have any artificial flavors and no preservatives. These bars have recently become one of my favorites, and I can’t seem to get enough of them. And they are easier to pack if I am working my gym time into an extremely busy day.

    So many protein bars out there are full of crap ingredients, such as artificial sweeteners and flavors to make them taste good. And you know, if you’ve read this blog on sugars, how I feel about these sweet ingredients. These harmful ingredients are why you should be careful when choosing a protein bar; you need to be sure that it contains natural, healthy ingredients.

If you need a pre-workout, go for something all natural that is made from real food, rather than consuming a pre-workout supplement that is full of harsh chemicals.

A good pre-workout snack can make all the difference in your training, but that is not the only way to get that extra boost you need. It is also important to keep up your momentum while at the gym, or on any workout program. You can do this by consuming a high-quality BCAA supplement intra-workout.

Using a high-quality BCAA will help you keep up the energy that you were getting from your pre-workout snack, as they work together to help you train harder and longer. There is nothing like going to the gym and losing momentum halfway through. Failing in your workout not only affects your goals, but it can be discouraging as well.

BURN 545 calories with this HIIT Workout [Follow Along]

We don’t often post many workouts like this anymore, but I remember how this HIIT workout kicked my butt! And I wanted to share it with you so you could get in a great workout as well, while also having some fun.

No matter who you are or what your goals are, you will most likely be incorporating exercise into your life to get you to your goals. It doesn’t matter if you are trying to lose weight, put on lean muscle, or simply trying to maintain a healthy lifestyle, exercise is something can be beneficial to all of us. And HIIT workouts are perfect for everyone.

This particular exercise is perfect whether you enjoy going to the gym, exercising in the park, a hotel, or in your home. You can do this workout anywhere. One of my favorite workouts straight from HIIT Max membership site.

Warm-up

  • 30 Seconds of Arm Circles for
  • 30 Seconds of Neck Circles
  • 30 Seconds of Alternating Lunges
  • 30 Seconds of Air Squats

Workout

  • 30 Mountain Climbers
  • 30 Second Plank (Do an extended plank for more of a challenge)
  • 30 Bird Dogs
  • 30 Bicycles
  • Maximum Effort with a Burpee Buyout!

Make sure to watch the video for full details of each exercise.

When you are pushing hard to get through a workout, it is important to be able to keep up your energy levels so that you can finish strong. Being able to get through your workouts can have a direct impact on your ability to accomplish your goals quicker.

Did you see what I did in the video that helps me get my insane energy and make it through every workout? If you missed it, the secret is all in using a good BCAA supplement throughout your workout.

Using a high-quality BCAA intra-workout is an excellent way to provide your body with the much-needed energy to complete your training. And the ones we have now are even better than the ones I was using back when we filmed this workout.

We are continually trying to make everything we do better, whether it be the way we live, what we eat and ingest, and the products we provide for you. And that is why we have continued to make our BCAAs better. We liked this workout video because it showcases our old BCAAs and it is fun to take a trip down memory lane.

Our BCAAs were always good, but we knew we could make them better. The old formula, as clean as it was, still had Sucralose and that just wasn’t going to do it for me.

⚡ Related: Learn why we no longer use sucralose in our supplements

I knew I needed to get that Sucralose out and so we came up with a formula that still tasted great but didn’t require you to consume harmful ingredient. If you haven’t seen our new BCAAs, you need to! Our new formula has no artificial ingredients, flavors or dyes. Plus, it will increase your endurance, stimulate muscle synthesis, and helps you ward off hunger.

Giveaways Inside The #MorelliMin (it’s changed)

Hey fans,

I am giving away lots of free stuff this year!

But it’s changed since you may have heard about it on social media.

If you’d like to WIN free stuff(all the good shit too!) make sure you watch the short video below (it’s a summary).

Why I started it…

We love our community so much that I decided what better way to get our stuff out into the market than to give some of it away to our loyal fans while making it fun.

Similar to what Gary Vaynerchuk has done with his #60SecClub we are doing with the #MorelliMin — giving away lots of cool shit (see below or watch the video for a list).

It’s also my way of giving back to our community, because without you guys…we wouldn’t be able to get up and do what we love every day — the change and impact we are seeing is quite fulfilling. Thank you.

So the #MorelliMin is a really simple, daily contest that anyone can be a part of. But I must warn you…

“turn ON your notifications” for our social media pages @morellifit because it happens fast.

#MorelliMin in a 2min Nutshell:

How Do I Win?

Winning is simple. All you have to do is “turn ON your notifications” on the @Morellifit Instagram (and other social media sites) so you can be notified whenever we make a post.

Then, simply like and comment within the first 60 seconds using the hashtag #morellimin. That’s it! You are now entered to win any number od sweet prizes. As many as 10 winners on some posts!

Here is an example of how to win:

What Can I Win?

Once you have “turned ON your notifications” you will be notified when we make a post (usually 1 per day).

When your notification pops up — CLICK, hit like, and drop a comment using the #MorelliMin.

We will choose 5 winners in the first #MorelliMin and then another 5 winners later on that evening, which means the more you comment the more likely your chances are to WIN…

  • Supplements
  • Custom Meal Plans
  • Custom Training Plans
  • Digital Programs
  • MorelliFit Swag; Merchandise and other Gear
  • Signed copies of “The Sweet Potato Diet”
  • Personal FaceTime calls with Michael
  • Memberships

PLUS, get this!

Every winner will get a personal invite into our Private Exclusive Facebook group.

This is an exclusive group where you have direct access to me.

“Turn ON your notifications”

We are going to be picking winners for every post. In fact, we already have been for a number of weeks. But now, we are ramping up — so go turn on your notifications and keep an eye out for our next post.

<3 You — Michael

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