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

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Total Body Dumbbell Workout That Any Dumbbell Can Do

Did you know that we have a calendar of workouts that change every single month? Every day you are a given a new workout, which keeps your training interesting and your progress continuous.

Here is one of out Metabolic Strength workouts straight off of our Elite calendar.

  • A1: Inverted Rows
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • A2: Floor Dumbbell Press
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • B1: Renegade Row
    • Sets: 3, Reps: 6-8/side, Rest Time: 60-90 seconds
  • B2: Seated Dips
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • C1: Suitcase Deadlifts
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • C2: PushUps
    • Sets: 3, Reps 20, Rest Time: 60-90 minutes
  • D1: Good Mornings (Dumbell)
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • D2: Dumbbell Flyes
    • Sets: 3, Reps: 15, Rest Time: 60-90 seconds

Exercise Library:

Floor Dumbell Press – Grab a pair of dumbbells and lie on your back flat on the floor, holding the dumbbells over your chest so that they’re nearly touching. Your palms should be facing out but turned slightly inward. Without changing the angle of your hands, lower the dumbbells to the sides of your chest. Pause, then press the weights back up to the starting position. Straighten your arms completely at the top of each rep and lock out your elbows.

Renegade Row – With dumbbells in hand prop yourself up into pushup position. Have your feet set up to a wide base. Row your right dumbbell all the way up to your side, then lower it back to the floor. Do the same for the left side. Make sure your hips stay parallel to the floor.

Seated Dips – Put your pals on a bend and your heels on a flat bench in front of you with your legs fully extended. Using your arms lower to your body until your arms are at a 45º angle, then proceed back to starting position.

Suitcase Deadlifts – Hold a dumbbell in each hand at arm’s length in front of your thighs with your feet shoulder-width apart. Hold the dumbbells at your side, palms facing your body. Without rounding your lower back, push your hips back, bend your knees, and lower the dumbells just above your ankles. Pause, and then push yourself back up.

Pushups – Get into a plank position with your hands slightly outside your shoulders. Lower your body while keeping your back flat until your chest nearly touches the floor. Pause, then push back up.

Good Mornings – Grab a dumbbell on both ends palms facing each other and hold it behind your neck. Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor. Pause, then raise your torso back to the starting position.

Dumbbell Flyes – Grab a pair of dumbbells and lie faceup on a flat bench. Hold the dumbbells over your chest with your elbows slightly bent and your palms facing each other. Without changing the bend in your elbows, slowly lower the dumbbells down and slightly back until your upper arms are parallel to the floor. Pause, then lift the dumbbells back to the starting position.

If you enjoyed this workout and want more like it, be sure to sign up for Elite so you can keep your progress going in a community of people just like you. Don’t get left behind!

Stuff your face with stuffed peppers post-workout to fight inflammation

Are you an Elite Member? If not, you don’t know what you’re missing out on… and yes, you are missing out.

This blog is all about Elite, and you’ll get:

  • A great Elite workout
  • Always delicious stuffed peppers recipe
  • An exercise library so you can see how to do the results!

When you are an Elite Member, you get a calendar of workouts that change every month, hundreds of healthy recipes, and a continually changing library of music that will get you pumped and ready to workout. Plus, we give our Elite Members a HUGE discount on Custom Meal Plans.

We have follow-along videos and nutritional resources right at your fingertips.

Plus, a forum that is full of people just like you, working every day to lead better, healthier lives. And a coach that is there to answer your nutritional or training questions.

Here is an example of a quick workout and recipe, straight out of Elite:

Repeat: 4x, Rest: 1 minute

  • Extended Bird Dog – Reps: 1 minute
  • Dumbbell Thrusters – Reps: 30 seconds
  • Rolling Plank – Reps: 45 seconds
  • Burpees – Reps: 30 seconds

Repeat: 10x, Rest: 1 minute

  • Sprint – 15 seconds
  • Walk – 10 seconds

*When it says rest 1 minute, that means you rest following that last exercise for 1 minute. See exercise library below for workout descriptions.

This is just one of our short workouts on Elite, where workout length and intensity vary. You will never get bored with your workouts because your training is never the same.

And now that you are done with your Elite workout, you can refuel with a great post-workout snack that also fights inflammation! Here is one of our favorite recipes straight out of Elite, where we also give you hundreds of additional recipes.

Stuffed Bell Peppers


  • 6 oz of 99% fat-free ground turkey
  • 1/2 cup chopped onion
  • 1/2 cup diced tomatoes
  • 1 clove garlic, minced
  • 1/2 cup pre-cooked brown rice
  • 1 large pepper


Preheat oven to 375º. Slice the top off the pepper, scoop out the seeds, stand up in a baking dish, and cook in the oven for 15 minutes, or until the turkey is fully cooked. Once cooked, remove from heat and stir in the rice. Remove the pepper from the oven and fill with the turkey picture, place back in the oven and continue to cook until pepper is soft, about 10 more minutes.


Calories: 396
Fat: 4g
Carbs: 43g
Protein: 47g

Stop wasting your money on a personal trainer at your gym and sign up for Elite. You don’t need to spend hundreds of dollars having someone tell you what exercises to do when we can do it for you and get you real results. Plus, when you purchase a Custom Meal Plan as an Elite member, we take care of the nutrition part too.

Click here to find out more information on Elite.


Exercise Library

Extended Bird Dog – Get down on all fours with your hips up and your knees bent 90 degrees but only your hands and feet touching the floor. Raise your right arm and left leg until they’re straight and in line with your body. Return to the starting position. Repeat with your left arm and right leg.

Dumbbell Thrusters – Grab a pair of dumbbells and hammer curl them up to your shoulders. Stand tall with your feet shoulder-width apart. Keep your torso as upright as possible throughout the entire movement. Lower your body until the tops of your thighs are parallel to the floor. Push your body back to a standing position as you press the dumbbells directly over your shoulders.

Rolling Plank – Start in a plank position on your forearms. Next, turn your right forearm in and your left forearm in, just outside of your right. Now roll all the way up onto your right elbow so that you’re performing a side plank. Extend your left arm straight above you. Hold for another second or two. Return to starting position then repeat on your left side. Make sure to move your entire body as a single unit each time you roll.


Is HIIT Right For Me?

You’ve heard us talk about HIIT and have even seen our extremely popular and effective programs, HIIT MAX and HIIT MAX II. Perhaps you are even one of the thousands of Elite members, who enjoy free workouts and recipes every month.

We all know that HIIT works, but do you really know what HIIT is and why it works?

HIIT is extremely effective, whether you are trying to lose fat or are already fit and want to tone your muscles.

Traditional cardio is often tedious, but we are told to do it to get your heart rate up, but who has time to spend hours on the treadmill? HIIT is how you get your heart rate up without turning to hours of traditional cardio.

In this blog, you’ll learn:

  • What HIIT really is
  • Top benefits of doing HIIT cardio
  • How to add HIIT to your life
  • PLUS! A HIIT workout for you to try at home!

What is HIIT? 

HIIT, or high-intensity interval training, is a type cardiovascular exercise where you alternate between short periods of high-intensity anaerobic exercise with periods of rest. These routines typically last between 20-30 minutes per session.

This type of exercise is especially effective for improving muscle and bone mass, but it also helps you burn more fat by increasing your metabolic rate. By using HIIT, you can effectively burn fat for hours after you have finished your workout, meaning it continues to work, even after you have stopped (1, 2, 3).

Studies have shown time and time again that HIIT is more effective at burning fat than most other types of exercise (4, 5, 6).

One study published in the journal Metabolism studied the effect of HIIT with ET, or endurance training. They found that, despite lower energy cost, the HIIT program induced a more pronounced reduction in body fat compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of body fat induced by the HIIT program was ninefold greater than by the ET program (7).

In other words, HIIT was highly more effective at burning fat than endurance training.

Other Health Benefits of HIIT 

Studies have shown that those who practice HIIT, or traditional endurance training, saw a significant improvement in cardiovascular fitness. People who did HIIT also saw greater improvements in VO2 max and body composition (8, 9). They saw almost double the improvement in VO2 max than those who did MCIT, or moderate-intensity continuous training, especially in those with coronary artery disease (10, 11).

HIIT can be especially helpful for people with diabetes. HIIT is beneficial because it can have a greater positive impact on cases of insulin resistance and VO2 max than other types of continuous training. Studies show that it is suitable as an alternative to these types of exercises to promote metabolic health and weight loss, which can improve the health of diabetics and those with metabolic syndrome (12).

How to Incorporate HIIT Into Your Life

There are so many benefits to HIIT and if you are trying to lose weight, or just stay in shape, then this is a quick way to speed up your results. The key to making HIIT successful is to make sure that your workouts are continually changing and you are eating a healthy diet of whole foods.

The best way to keep your workouts interesting and constantly changing, yet remaining effective, is to join others who are on a journey just like you. For us, that place is Elite, where our top members gather to get all of their training. A place that has helped bring you some of our best transformations ever. This is a monthly membership where you are given new workouts every single month, workout videos, a database full of healthy recipes, and a forum where you can get support, talk to other members, and ask questions. We have a highly qualified coach in our forums every day, someone you can chat with and ask the important questions to.

Being an Elite member means you are always experiencing something new and you can be excited every month to take yourself further and finally reach your goals. It is like having one of our workout programs if they never ended and continued to change as your progress. And as if the program came with your own real-life coach.

Click here and become an Elite member. You WON’T regret it!

Here is an example of the types of workouts you will see…

Are 30 Day Abs Possible?

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:

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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. 

Her Best Transformation…

Meet Rosanne Rocca, winner of the 2016 100K Challenge. Because of her success and her dedication, she has become such an inspiration to everyone here at Morellifit. This is why we wanted her to be featured here on our blog, so she can share her story and continue to inspire those around the world. Follow her on Instagram @rorocfit …

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“How do you stay so motivated?”

“How do you stay so disciplined?”

“I could never stick to a diet like you do. I wish I had your willpower and strength. How do you do it?”

“I don’t know how you workout every day. Where do you find the time?”

I get these questions and much more like them on a daily basis. Every time my response is pretty much the same…. “I will do whatever it takes to make sure I never feel the way I used to feel.” For me, that is all the motivation I need.

Growing up was very difficult for me. Not only did I lack confidence, but I was dealing with an internal battle of understanding who I was and why I was different from everyone else. When you’re gay, there’s no handbook or role model assigned to you who will assure you that what you’re feeling is “normal”. You think something is wrong with you, and to make matters worse, you feel that you have to hide it. Keeping something like that hidden for as many years, as I did, absolutely tore me up inside. In addition to that, I grew up in a household with a father who was a perfectionist; nothing was ever good enough and image was everything. He was verbally abusive without a care of its short and long-term repercussions.

Putting this all together basically led me to a childhood of constantly looking for acceptance. Always needing attention and recognition, but never satisfied and constantly putting myself down because I knew I should do better. By the time I reached high school, I finally found my confidence. It was hiding in drugs and alcohol. I barely graduated high school because of my addictions and more importantly, my need to be “cool”. By the time I got to the end of my freshman year of college, I became heavily addicted to cocaine. The next few years were the darkest. It’s where I made the worst decisions of my life; choices that I still can’t even speak about today.

A few years later I met someone who I thought was my forever. I completely cleaned up my act, got an awesome job, and started living up to my potential. Unfortunately, after 7 ½ years, it ended and I found myself falling back into some bad habits. I began drinking heavily again and slowly found my way back to my destructive friend cocaine. My life was starting to fall apart again and I couldn’t stop it; I didn’t even know where to start. This time the difference was I lived almost 3 hours away from all my friends and family so I had no one to answer to and no one to stop me. This led me down a road of deep depression, a depression that I hid very well because I learned how to do that earlier in life. By this point, I felt that there was nothing else for me. All the dreams I had when I was growing up about who I was going to be were destroyed. This was it.

August 25th, 2015. The day started out like every other day before it. I battled with the snooze button four or five times before finally surrendering to its painful reminder that my day had to start. Unwillingly, I dragged myself out of bed and into the shower agonizing over every thought that popped into my head.

I was miserable. There wasn’t one good thing going for me. I hated the way I looked, the way I felt, my job, where I lived, my family situation, the lack of personal relationships; so on and so on…

As I continued the exhausting effort of getting ready for work, I couldn’t stop the tears from rolling down my face. I felt alone and useless. What was I doing with my life? Did I even have a life? Do I even have a purpose? What’s my reason for living? At that moment, the words just came out…”Why am I here?”

I plopped myself down on the couch seriously contemplating whether I was going to go to work or just give up altogether. As I sat there, with my phone in hand, tears streaming down my face, I thought to myself, “This is it. What else can I do?”

At that moment, I caught a glimpse of my phone. For a reason I’m still unclear about today, I effortlessly went right to Instagram and started scrolling through. After a few seconds, I came across a post about a challenge. I’ve seen these posts before but never paid attention to them, but for some reason, this one stopped me. My mind was racing but when it finally stopped, the only thought left was signing up for this challenge. Something inside told me I had to do this. So with little hesitation, I signed up and paid the entry costs. Not knowing this until a few months after, but the moment I hit submit was the moment I gained my life back.

Throughout the challenge, the support I received from Michael Morelli, his team, and the community he brought together, helped me through the initial challenges of starting any change to your desired lifestyle. It offered me a tremendous amount of information and I was like a sponge soaking it up. I immediately saw and felt a tremendous shift come over me. I completed the first challenge but knew something wasn’t quite right. In January, I had the opportunity to meet Michael and the Morellifit team. On that trip is when I realized my mindset was still a work in progress.

I committed to myself that for the next challenge, no one was going to work harder than I worked; in and out of the gym. I took advantage of the coaching calls being offered during the second challenge. Best decision. No matter where you are in life, having someone to push you and help hold you accountable is priceless. I also started to read everything and anything I could get my hands on. I was giving advice and tips to friends and coworkers who asked for it. After a couple of weeks, I started to look in the mirror and smile at the person staring back at me.

In fact, I woke up every day with a smile on my face. I was looking great and feeling great. The best part was that everything else in my life started to improve. I loved my job again, relationships in my life were improving, and everything else was moving in a positive direction.

After being selected as the female winner of the 2nd 100K Challenge, helping my boss get to a weight he hadn’t been most of his adult life, and seeing all the positive results from everyone who reached out to me for help, I realized that what made me most happy and fulfilled in life was being able to help people find happiness within themselves. This led me to sign up for MFitU so I could learn as much as I could from Michael on how to reach and help as many people as I could. After going through everything I went through in my life and being able to accomplish what I’ve accomplished, I know everyone has the potential to earn and achieve whatever they desire; they just need a little push and a little direction. That’s where I come in. I want to inspire confidence in people so they can reach their true potential. If I can do it, so can you.

-Rosanne Rocca


Rosanne was able to achieve the results she did and improve her life through the support she received by being a part of one of our life changing challenges, just like our last Summer Shred FAST Challenge. Rosanne is proof that hard work, dedication, and the right support system can not only completely transform your body, but your life for the better.

Unfortunately, our Summer Shred FAST Challenge has closed, but you can still participate in upcoming challenges.

If you want to have results and change your life, just like Rosanne, be sure to join our list so you can know when our next challenge is taking place. Not only will you change your life and look and feel better, but you have the chance at winning real cash and prizes! 

You can follow Rosanne on IG @rorocfit

5 Steps to Get Your Best Summer Body…

Summer is just around the corner and it seems like there is nothing but poolside BBQ’s, talk of beach vacations, and the need to wear less clothing.

When was the last time you felt good poolside? When were you confident in your swimsuit? If you can’t remember, it’s been too long. Or, if you can remember, wouldn’t it be nice to get back to that?

Summer is the perfect time to commit to getting healthy, eating right, and getting back on track with your fitness. The weather is a perfect motivator to get you out and moving. Plus, with fresh foods growing in abundance, the menu options are even better. It seems like everywhere you look summer fitness challenges are popping up, and so we answer the question: Is this summer challenge right for me?

Here are 5 reasons a Summer Challenge is right for you:

  1. Custom Nutrition – Getting your diet back on track is the number one way to improve your health quickly. You are what you eat, and eating better foods leads to feeling better. A summer challenge will give you the nutritional guidance and meal planning you need to eat for your best body.
  2. Workouts – The challenge offers curated workouts to get you to your best body, and compliment your meal plans. These workouts can be done at home, at the park, or at the gym. With that kind of flexibility, there are no excuses for not being able to fit in a workout!
  3. Lose weight – Extra weight is not good for your health, or your confidence. If you are trying to lose extra pounds before the summer hits, this challenge focuses on weight loss in a quick and healthy way.
  4. Support – With any challenge, comes the question of who will be there to push you. This challenge is exactly how it sounds: Challenging. You know what doesn’t challenge you, doesn’t change you! The support of our coaches will help you push through, hard, all the way until the end. Most importantly, these challenges are fun. They bring a sense of a team to those who join and band together. The forums are there to help you connect with other people who are also working towards their best body.
  5. CA$H – At the end of the challenges, the transformations come in and four lucky winners will be receiving cash prizes! We will have a first place male and female winner. They will each receive $2,000. Then we will have a second place male and female winner, who will each get $500.

There will never be a better time to get going on what you may have been putting off for months. 

Our Summer Shred FAST Challenge has now closed, but make sure to get on the list so you can be the first to know when our next challenge is up!


$100K Challenge – Up For Grabs $100,000 In Cash & Prizes


Maybe you have seen it before, maybe you have just heard of it. Or maybe you didn’t register last time, and felt like you missed out on a huge opportunity! Well, the 100k Challenge is back! And registration starts January 1st.

What is the 100k Challenge?

The 100k Challenge is a chance to transform your body into your dream body, win 100k in prizes, the top one prize being a private luxury resort stay with our Morellifit Coaches and Michael, and join a community of excellent support while you do it!

Click here to be a part of the next challenge, JANUARY 1ST!

Here’s a peek at the top prize, and the top prize winner’s amazing stories…

These amazing transformations have changed their lives, and you too have a chance to change your life and win big.

Don’t miss out on 100k in amazing prizes, and the body of your dreams!

Click here to sign up for the next 100k Challenge starting January 1st!

You don’t have to do it alone. You have the help of the coaches, our amazing meal plans, our trusted Elite workouts, and the 100k Challengers! Our support system is there to keep you on track and to help you win both the body of your dreams and a chance at 100k in prizes.

*This challenge is now closed. Click here to stay notified of our next 100K Challenge!

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