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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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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

Does CLA Really Stimulate Fat Loss?

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

Keep reading after the video to see…

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

What is CLA?

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

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

What do the studies say?

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

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

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

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

What are other things being said about CLA?

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

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

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

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

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

Hack Your Sleep Cycle For Faster Fat Loss

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Today we are often told that to be successful, we must give up sleeping. We are convinced that we must constantly be on the go and we can ‘sleep when we’re dead’. We are also led to believe that we can train our body to require less sleep and still be able to function.

The truth is, none of this is accurate. You cannot train your body to require less sleep and sleep can be the difference between success and failure. It plays a significant role on how our bodies function, as well as its ability to lose fat effectively.

In this post, you’ll learn:

  • How our body controls our sleep cycle
  • Ways we disrupt our sleep cycles
  • The relationship between sleep and your metabolic system
  • Top 3 sleep hacks

It is pretty well understood that getting adequate sleep is important to our overall health, yet many of us push ourselves to the limit, too preoccupied with our hectic lives, to get enough of it. Many of us also tend to fail to recognize the importance of combining adequate sleep with a regular sleeping routine. Having a sleeping schedule that is all over the place can be detrimental to our overall physical and mental health. More specifically, though, erratic sleep cycles can slow your metabolic system, which in turn can have a huge impact on your weight loss. Learning how to control your circadian rhythms could be the key to using sleep in your favor.

What Controls Our Sleep Cycle?

Our lives and our sleep habits are naturally governed by circadian rhythms, which is the natural biological rhythm our bodies follow a 24-hour cycle, letting our bodies know when it is time to sleep and when it is time to be awake. One thing that controls our circadian system is the SCN, or suprachiasmatic nucleus, a tiny region of the brain located directly above our optic chiasma. We get environmental cues through our optic nerves that trigger our SCN. When our eyes begin to take in less light, the SCN triggers the release of melatonin, the sleep hormone. Our ancient ancestors would get this same trigger with the setting and rise of the sun, signaling to their bodies when to sleep and when to wake. The presence of the sun naturally helped to keep our ancestors on a natural circadian rhythm [1].

Light, Disruptions, and Electronics 

With the invention of artificial light and its increasing use, especially with the increasing use of artificial light from electronic devices, such as smartphones, our circadian rhythm is constantly being affected. This can have damaging effects on our mental and physical health [2].

The study shows that the disruption of our circadian rhythm, which is often disrupted by late-night activities, shift work or frequent jet lag, has been linked to health issues such as metabolic disturbances, obesity, metabolic syndrome, under chronic conditions, diabetes and mental disorders [3].

Research suggests that disruption or alteration of the circadian rhythm, brought on by the lifestyles and lighting conditions of the modern world, can lead to a wide range of mood disorders, such as impulsivity, mania, and depression, as well as the loss of internal temporal order and neurobiological and behavioral dysfunctions. This happens as a result of the altering of hormones, such as serotonin, noradrenaline, and dopamine [4].

Sleep and Metabolic Regulations

Disruptions and alterations of our sleep cycles, especially when related to an internal biological clock, also alters our feeding times and the way our metabolism works. It has been noted that people who regularly get too little sleep or too much sleep are more at risk for type 2 diabetes, as well as developing a higher risk for a night eating disorder. One reason was that an altered sleep/wake times increase the range of circulating leptin, the satiety hormone, with the lowest leptin levels occurring upon wakefulness [5]. When we are low on leptin, it tells our body that we need to eat to replenish our fat storage, as if we were going into starvation mode. This causes us to overeat.

People often think that lean muscle gain and fat loss just happens at the gym. But the truth is that muscle building and fat loss happen during the recovery. Your body does the most important recovery when you sleep, there for skimping out on good sleep will hurt you and be a roadblock in your goals in the long run. So how do you use sleep to your advantage?

If you’ve been following us on social media, then you know we just finished reading the book, Sleep Smarter, by Shawn Stevenson. This book provided many tips on how to get better sleep, so we wanted to share our favorite ones with you.

Here are our top tips to hacking your sleep cycle: 

  1. Creating a schedule is one of the best ways to get the most benefits from your sleep. Going to sleep at the same time every night and waking up at the same time every day will help you regulate your sleep, making it easier to fall asleep every night and easier to wake up every morning. When your body gets used to sleeping on a schedule, you wake up more refreshed. To help you get into a schedule, try creating a routine around bedtime, something you only do when you are about to sleep. Little things like routine, and the simple act of getting into bed, helps to tell your mind that it is bedtime as you learn to associate specific triggers with sleep.
  2. We are hardwired to be awake during the daytime and modern lighting can tell our bodies that it isn’t time to sleep. This is especially true of the light emitted by screens, such as television screens and smartphones, due to the blue light that they emit. Turn off any screen and electronic device at least an hour and a half before you get into bed. Instead, reach for a book and include this in your nighttime routine.
  3. Turn your bedroom into a sleep sanctuary. Get some houseplants to improve air quality and make your room as comfortable and relaxing as possible. Keep your bedroom activities limited, as it should be associated with bedtime. Make an agreement to keep your workspace out of the bedroom. This will teach you subconsciously that when you enter into the bedroom, that it is time for sleep.

Understanding why sleep is important to our overall health is the first step in understanding how to live healthier. It’s also the first step in regulating your metabolism and understanding how to use it to your advantage. Sleep controls so many of our essential functions, including metabolic rates, that ignoring it, not only can make your health journey difficult, can put your long-term health at risk.

The second step is committing to enough sleep each night. That means, realizing that choosing a workout over enough sleep hurts you more in the end than just rescheduling your workout. The same goes for overcommitting your day, and sacrificing sleep to “get a little extra done.” Remember it’s all connected: from the foods you eat, and the workouts you do, to how you let your body recuperate. Putting sleep first puts your health first.

If you are interested in seeing what other books we are reading, make sure to check out Morellifit on Snapchat!

How Sleep Affects Your Fat Loss

In this blog, you’ll learn…

  • Just how important sleep is
  • How your hormones are affected by your sleep
  • And how these hormones affect your fat loss
  • How you can use food and exercise to get better sleep

How Important is Sleep?

We have always been told how important sleep is, but in today’s fast-paced world, we tend to take sleep for granted, all too often giving up a few hours of sleep in order to get more done. This tradeoff comes at a cost, however, and can be very damaging to our overall health and detrimental to fat loss.

Research has shown that lack of sleep can play a big part of weight gain, mainly due to the imbalance of hormones. When you don’t get enough sleep, or your quality of sleep suffers, your metabolism suffers, as well as does your body’s ability to determine when you should eat and when you should stop eating.

Hormones and Fat Loss

Ghrelin is the hormone that tells your body when you need to eat, while the hormone leptin tells your body when to stop eating. Together, they work to balance your energy levels. When you lack sleep, these two hormones become imbalanced. People who get 5 hours or less a night, tend to produce more ghrelin and less leptin, causing the person to eat more. This can work against your fat loss goals, especially as your metabolism slows due to lack of sleep [1]. When you don’t get enough sleep, it increases your risk of obesity and diabetes [2].

To make sure that you are getting enough sleep, it is recommended that you get at least 7 hours of quality sleep per night and there are a few things you can do, besides setting aside the appropriate amount of time needed for sleep [3].

Food and Exercise’s Effect on Sleep

What you eat can play a big part in the amount and quality of sleep that you get as certain foods can help you fall asleep. Tryptophan is an essential amino acid that we get from our diet and it also causes sleepiness by creating serotonin. A great food that can be used to fight fat loss can also be used to help you get more sleep and that is the sweet potato, which has the natural muscle relaxant, potassium. The sweet potato is a good choice for a snack before bedtime as it is full of healthy carbohydrates that help allow more tryptophan into the bloodstream than other amino acids [4] [5].

Another way to ensure that you get better sleep is to exercise. Studies show that people who exercise regularly, regardless of what time of day they workout, sleep longer and better than those who do not. What was found was people who exercised for 150 minutes or more a week, saw a 65% increase in sleep quality [6].

Like diet, sleep is crucial to fat loss and your overall health. Lack of sleep has the ability to slow our split-second decision-making, can affect mental health and lead to depression and anxiety and can cause us to be less productive during our waking hours [7].

⚡ Related: Learn how you can hack your sleep for faster fat loss!

The foods you eat on your meal plan and the exercises you do can help contribute to getting a better night’s sleep. All three of these things, nutrition, exercise and sleep, all play a part in successful fat loss.

How To Stop Sabotaging Your Life, Something We All Do Everyday

There is one thing that we all do, whether we are willing to admit it or not, that we shouldn’t do and it is something that even I am guilty of. We all want to make ourselves better and to make our lives better, but too often we define “better” by comparing ourselves to others. We tend to look at other people and tell ourselves that somehow, that other person, is better, for whatever reason. Some do it more often than others, but we have all done it. We try to convince ourselves that we need to keep up with other people. We tell ourselves, “I want a big house like that guy”, or “I want to be famous like that person”.

What Happens When We Compare

What happens when asking ourselves these questions? What do we do to the mind and the psyche when we tell ourselves this? And what happens when we become obsessed with our own deficiencies, as opposed to the things we are really good and efficient at?

Instead of looking at another man or a woman and comparing ourselves to them, telling ourselves “I’m not that” and “I’m not as good as him or her”, why don’t we look at our own achievements and accomplishments? This type of thinking and comparing ourselves to others does nothing but cause us pain through envy and jealousy.

Let me put this into perspective for you, because it is something that we do every single day. We are only human after all. We do it when we see an ad in a magazine or when we are on social media.

Looking In On Ourselves

Instead of comparing ourselves to others that we see on the street, in magazines, television or social media, take a look at yourself in the mirror and identify the progress that you’ve made. Learn to recognize your accomplishments and achievements and allow yourself to be proud of the things you’ve done. The reality is that when you compare yourself to others, there is a chance you are comparing your beginning to somebody else’s middle or end. Are you comparing yourself to somebody who has been in the gym for their whole life, yet you are just starting out on your first training program?

Be you, be authentic and be transparent. Serve others unconditionally and live a more simplistic life. Many people chase the things that they don’t have and often these things are items and materialistic things that we don’t need. We keep buying more stuff because we think that it will make us better and make us happier, yet almost right away we are wanting the next thing and then the next. Understand why you are doing this, understand why you are constantly comparing yourself to others and telling yourself you are deficient in some way so that you can be truly happy and proud of yourself for being you.

10X Your Relationships Through Validation

I’ve been reading a lot lately and the newest book is Conscious Language: The Logos of Now by Robert Tennyson Stevens. It is an amazing book and I would like to hone in on one thing that I got from it and leave you with an action, something you can go out and do tomorrow, that will improve the relationships in your life.

Continue reading after the video to learn:

  • Why validation matter
  • How being self-aware can change everything
  • Ways these can impact your life

The Art of Validation

What I want to discuss is that art of validation and the need to be and feel validated. The reason I wanted to focus on this so much is because of what I am learning as we raise our two kids. What we have learned is that if we spend 10 minutes a day, two times a day, with each of our kids, separately, giving them our undivided attention, they are much better behaved. What I realized was that humans in general just want to be validated. If you look at the definition of validated, it means to confirm or make valid. At the end of the day, we just want to matter, whether it is to just one person or to thousands of people. We are all after the same thing and that is to just matter…Matter to our parents…Matter to our kids…Matter to those closest to us.

What I have learned from all of this, and through reading, is that if you validate people, your relationships will 10X and blossom. And while we know we can’t tell people how to feel or teach people how to feel, as feelings are based on perception and experiences. Because perception and experience differ from person to person, it can be difficult for us to understand how other people are feeling and so we discredit those feelings.

⚡ Related: Learn How to Let Go of Self-Doubt to Validate Yourself

Removing Layers of Awareness

We need to start by removing the layers of our awareness and be aware that reality changes based on the perceptions and experiences of the individual. We need to be aware that everyone needs to be validated because everyone is a unique being. Despite things that go on, such as trials, tribulations, and even crime, we are still unique beings. If you were to uncover all the things in a person’s life, such as how they were raised, what they were given or not given, where they grew up, you would begin to understand what made them who they are. In the end, what everybody really wants is to be validated. I firmly believe that if you start telling people that, and start to validate others, the world would be a much better place and you will start to 10X your relationships.

What would happen if today you went home, looked your spouse in the eye and told them how much you cared about them and how much they matter to you? What happens when you spend quality time with your kids, become present, and told them that you love them and that they matter? At the end of the day, we all just want to matter to somebody, myself included.

Apply it to Live a Happier Life

These are the things I have been reading about and the things that I will continue to try and implement into my life and improve upon more and more. We all want to better the relationships in our lives and to attract better people and we know that we teach the people around us how to treat us. If you constantly validate people and constantly tell them that they matter, you will begin to improve those relationships, as they will start doing the same back to you. Be honest with the people around you. If someone is there for you and they have your back, tell them how much they mean to you and how much you appreciate everything they do. While we know it is important to take care of ourselves physically, by eating right and working out, we need to remember that we need to take care of ourselves mentally and emotionally. Click here to take the first step towards eating right with our custom meal plans. All in all, we need to do the same for those around us, making sure that they are happy, feel loved and know they matter. Do this, and I assure you, you will live a happier, healthier life.

Use Self-Awareness to Simplify Your Life and Get More Done

I want to talk to you about something very important. Lately, there has been some different energy around here and that is because of self-awareness. I’ve made some of the hardest, most critical decisions I’ll ever make in business so that I can advance this company. I’ve had to admit where I am weak and be able to recognize my strengths and go all in.

Self-awareness is critical and when you break it up, it basically means awareness of self. But how do you build that awareness? Being self-aware is simply being conscious of being… being conscious of your thoughts, emotions, and body…  being conscious that we are not our thoughts, our emotions or our bodies, but rather these are the things we experience life through. So, in this blog, I want to talk to you about the simple things that you can do with self-awareness in order to advance your company and your life.

Continue reading after the video to learn:

  • How asking for feedback matters
  • Why you need to be aware of your reputation
  • What you can do to make yourself stronger

When was the last time you took a look at your day or your week and thought, “I could be more productive during ‘this’ time or doing ‘this’ task”? When was the last time you thought, “I could work out a little bit harder” or “my nutrition could be a little more dialed in” or “I could have handled that conversation a little bit better”? These are things that you should be consistently asking yourself.

Why You Should Be Asking for Feedback

I want to share with you how I am applying self-awareness in this business in order to over-deliver content to each of you. I’ve asked for feedback from you guys, good or bad and whether that feedback was good or bad, it was good. Feedback of any kind is good, no matter what the content of that feedback is. I want to know what you’re thinking, because good or bad, if I know you’re thinking, I can make the appropriate changes. If I can’t make those changes, then I can’t over deliver and give you what you need. This is the same concept that you should be applying in your business or your personal life.

For example, I asked for feedback on our Snapchat and got a lot of positive feedback, so I wanted to make the changes necessary to improve what we were doing and bring you more of what you love.  As we reassessed what we were doing, we wondered if we could bring you more of what you want using fewer Snaps, and the answer was yes. So, we tightened it up a little bit and made them even better. Without self-awareness, we would not have been able to make those changes.

Because things are happening very, very fast, you have to be quick and nimble in order to manipulate the world around you. Tomorrow, there could be a new social media platform that takes the world by storm and you must be quick and able to adapt to the next big thing. It is all about hitting trends. I hit a trend on Instagram and it exploded. I hit a trend on Periscope, it exploded and now we are exploding on Snapchat, a place we were sending traffic before Snapchat was even a ‘thing’…and now we get 35,000 opens.

Why Your Reputation Matters

Whether you want to be good within your business or your personal life, it all starts with being self-aware. If you want to be really good at something, it is about repetition. Anyone who is great at something has done it over and over and over again. After repetition, the next important thing is routine. We all know how grumpy and agitated we can be when our routine is broken.  Self-awareness is key and how you become more self-aware is to be conscious of yourself, be conscious of your thoughts, taking a step out and realizing you are not your mind.

Then, through repetition and routine, you become really, really good. Once you’ve done this, the overarching is to simplify it all. Then continue to simplify again and again, just as we have done with Snapchat. Being self-aware can get you where you want to go. These days, for me, I want to know how aware you are and if you are paying attention to what I have to say if we are in a conversation. I care about how aware you are because the more aware you are, the more you will be aware of what changes need to be made on a daily basis and so that you can adapt, and the more successful I know you will be. If you want to be in this organization, you must be aware of what is going on in this world, around you, and in your relationships.

⚡ Related: Learn How To Improve Your Relationships Through Self-Awareness

So remember, the key is self-awareness, and the first step should be a self-audit, to take a look at what is going on and be present. Once you become self-aware, you can start to determine your fears, what you are good at and what you are not good at.

Supplement Your Weaknesses

The biggest pivot of my career happened this past week. I brought people in and gave up a big piece of my company, and you know why? I did this because of self-awareness. I realized that, while I may be great at a lot of things, I suck at things too. I suck at systems and I suck at managing people. Over time, I realized that there are things I am not good at through being self-aware, so I brought in people that are really good and really passionate in the areas that I suck. Now, through being self-aware and by realizing the things that I am not good at, I know we can take this company to the moon, as I am able to double down on my strengths and build the community, leading people, creating content and marketing. I am able to do the things that I love because I have people that I trust that can take those weaknesses away from me.

Be self-aware and remember that, no matter what it is, it is going to take hard work, repetition, routine, and simplification. This is what I tell my team. Simple works. If it can work for me in all aspects of my life, then it can work for you in any aspect of your life you choose to apply it to. Whether it is your workout routine, your nutrition and eating, or just your business or work, becoming self-aware is important. And as I have learned, you can always create repetition, routine and look for some place to simplify and improve your life.

Levl, the Fat Burning Breathalyzer!

Levl, which premiered at the 2016 CES (Consumer Electronic Show) in Las Vegas, is the newest gadget for the fat burning world. This device is a breathalyzer that can actually detect how much fat you’re burning just by analyzing your breath.

This device comes in two parts, a docking station and a tube for you to breathe in. Once you breathe into the tube, place it into the docking system, which will then show you on the front of the dock how much fat you are burning. A corresponding app that you download goes into greater detail of what is going on, such as just how many calories you are burning at that time. This is a great way to keep track of what your body is doing and how efficient it is being.

This is an incredible device and the way it works is just as amazing. It works by analyzing levels of acetone, a proven method for detecting fat burning. The way Levl works is by detecting the amount of acetone contained within your breath, which is an indicator of how many calories you are burning and whether or not you are in a state of ketosis. We fuel our bodies by consuming carbohydrates, which is turned into glucose. When we have burned all of our carbohydrates, our bodies turn to burning fat instead. Acetone is created through the process of ketosis, a time in which your body is burning fat, so the more acetone in your breath, the more fat you are burning.

Until now, we have had to rely on blood and urine tests in order to know how much fat our body is actively burning, but this device allows for a more convenient and more personal review of our body’s efficiency. This can be used alongside our Custom Meal Plans to create a better diet so you can more easily keep track of what works and what doesn’t, and plan your meals accordingly. It can also be used with our training programs, such as HIIT MAX™, Weights for Women, or our Custom Training Programs so that you can maximize your results!

For more information on the study Levl uses for their product: Anderson, J. C. (2015). Measuring breath acetone for monitoring fat loss: Review. Obesity, 23(12), 2327-2334.

“Focus Hack” To Help You Get More Done In Less Time

How many of you have heard of S.M.A.R.T. goals before? (Specific, Measurable, Attainable, Relevant and Time-based) If you haven’t, here is a quick review…

  • Specific – Set a goal that is specific.
  • Measurable – How will you know when it has been achieved? Is it measurable?
  • Attainable – Is your goal within your reach?
  • Relevant – Is it suited to your life?
  • Time-base – do you want to achieve it this year? Five years? Before you die? This puts some urgency on it.

Let’s take these S.M.A.R.T. goals and add some NLP™ tactics to them. I spent 7 weeks in LA learning about NLP™, also known as Neuro-Linguistic Programming. This NLP™ Training course was given by the Clarity Institute. With this, you learn to communicate better, not only with others but with yourself. The solution always lies in the questions you ask yourself. There is no problem that we cannot solve ourselves. The issue is that we can’t solve the problem with the same level of consciousness that created it, so we get frazzled. We have this problem and we’re trying to find the solution to the problem, but we’re so flustered that we can’t find the solution. The solution isn’t going to happen there. The solution is going to happen when you take a step out, when you relax, when you focus on your breath and you get present, you get out of that level of consciousness and into another level. That is when you will start to create solutions for the problems.

⚡ Related: Learn How to Set Goals to Lose Weight

Now, I’m going to talk to you about goals and how you can start achieving them using Neuro-Linguistic Programming (NLP™). There are 8 things that I am going to teach you that are an absolute must if you’re going to be successful setting S.M.A.R.T. goals. If you go to google or the web and search, you’ll see S.M.A.R.T. goals all over the place. I’ve seen entrepreneurs, thought leaders, and so many other people over the last week get on and record a video of S.M.A.R.T. goals. S.M.A.R.T. goals are nothing new, but what NLP™ does is it brings you something more concrete, and that is what I want to share with you.

People pay thousands of dollars for this type of goal setting information and I know that it will be profound for you because it was profound for me.

8 Intangible, Critical Components for Successful S.M.A.R.T. Goals

  1. State in positive terms: Ok, so the first one is something we know. You’re not going to state a goal that is negative, but let’s dig deeper. Describe the present situation and compare it to the desired future goal. So where you are now? Where do you want to be? What is it that you want? State it in a positive way.
  2. Specify the goal, sensory-based: Sensory-based is touch, taste, smell, hear and see. You have to be able to apply sensory based evidence to your goal What will you see, hear, taste, smell or touch when you have it? What steps, or stages, are involved in reaching this goal? This employs more of your brain and your nervous system.
  3. Specify the goal in a way that you find compelling: Be honest…if your goal isn’t really compelling, are you going to want to go after it? Does it make you want to get out of bed and go attack it?
  4. Quality control and ecosystems: Is the goal right for you and those around you? Are you factoring in your family and does it work around your family? What about your job, your career? Does it work within the ecosystems and the perimeter of your life? What will having the goal give you that you do not have now? Is your goal achievable and does it respect your health and your relationships?
  5. Self Initiated and maintained: This one is often overlooked. Is the goal within your control? Is the goal self-initiated and maintained by you? For example, my goal is to have my CSCS by the end of 2016, as long as long as they still offer the education. Notice how I add, “as long as they still offer the education”? This is because if the education were no longer available, I would automatically fail my goal since this is out of my control. State the goal in a way that ensures you are in control of the result, as well as the maintenance of the goal along the way.
  6. State the context of the goal: Where? When? How? With whom will you get this goal and can start to visualize this. If my goal is to lose 10 pounds in a month and drop two dress sizes and I am putting that into contextualization, I would ask myself, who am I with? What does it look like? Apply the sensory-based evidence. What will I see when I lose 10 pounds in a month?
  7. What resources are needed?: What resources do you need in order to achieve the goal? Who will you have to become? Who else has achieved this goal? Have you achieved this goal before? What prevents yours from moving forward or obtaining it now?
  8. Evidence procedure: How will you know when you’ve achieved your goal? What will let you know that you have attained that desired state?

I’m not saying that you shouldn’t shoot really high or have crazy aspirations, but your goals fall in line with those crazy aspirations. Use your S.M.A.R.T. goals that you created with NLP™ to reach those crazy aspirations.

Now, set one goal for today using the 8 things that I just described. Whether the goal is for your diet, workouts, business or personal life, get really specific with it and let me know what it is. I want to know what your number one goal is. If you’re serious about it, don’t create excuses not to do it and by the end of the day, set aside time to set one major goal using the philosophies that I have just given you.

If you find yourself unable to focus on one specific goal like me, check out MFIT — Focus your mind and let this all-natural supplement help you focus and take your brain to the next level. It took me a long time to try and focus on my own, which means it took a really long time to achieve my goals, but once I started taking Thrive, it was game over. This allowed me to focus on one goal at a time and before I knew it, I was knocking them out and getting way more done than when I was unfocused and trying to do too much. Click here to see the research behind the 8 herbs in this supplement and why they work.

What Can You Do To Get Past The Dreaded Plateau??

So, you’ve been working out for a while now and have changed your lifestyle to a more healthy way of living. You have seen the pounds come off as you are rewarded for all of your hard work when suddenly, you hit a plateau. No matter how hard you try, you can’t seem to get past a certain point or you can’t get rid of that stubborn belly fat that just refuses to go away.

Everything you have been doing has worked up until this point, but now you find you’re self-stuck and frustrated. Don’t worry, it happens to everyone as our bodies simply get used to what we are doing and adjust and this can slow, or even stall your progress.

Hitting a plateau can be very discouraging if you don’t know how to move past it and it’s something that we all experience at one point or another. After all, we are happiest when we are making progress and improving, but when stop progressing, we can lose our motivation and become frustrated.

If you want to get through it, the first thing you must do is reevaluate what you’re doing. Look at your eating and workout habits so you can figure out why your weight-loss has stalled. It also gives you the chance to make appropriate adjustments.

If you hit a plateau and you can’t get past it, it means that what you are doing isn’t working anymore, as your body has adjusted to it. Being able to identify what needs to change or exactly how to tweak your nutrition or workouts can be a challenge for anyone, but once you are able to implement the correct changes, you are back on track to obtaining your goals. At times, it can almost seem like trial and error as you try to figure out what needs to change, what is still working and what parts are no longer benefiting you.

3 Tips So You Can Break Through Your Plateau:

  • If you haven’t already, add some HIIT (high-intensity interval training) to your routine. This can help you burn more utm_medium calories after you’re done working out.
  • Drink more water. It can be easy to overlook the amount of water you intake and this can have an impact on your metabolism.
  • Eat more veggies in your diet. Not only are they good for you, but they will help you feel fuller and curb your appetite.
  • Make sure you have a support system that holds you accountable. Having someone to support and is there to keep you on track will keep you from skipping workouts, especially if you are workout out with them.

⚡ Related: Learn How to Break Your Weight Loss Plateau in 7 Days

This is where turning to experts and getting advice can really help. Our coaches are trained to identify what works best for your body type, whether it is through creating custom nutrition or custom training. This takes out all of the guesswork in trying to get over your plateau on your own.

There is nothing worse than feeling like you are working hard and not seeing results. It can be incredibly discouraging and make you want to give up altogether. But, don’t give up and reach out. You don’t have to do it alone.


Top 6 Exercises with Chris

Here are your Top 6 Exercises with Coach Chris! Incorporate these into your workout to help you achieve maximum results. Check out the video to see each of these Top 6 Exercises:

Top 6 Exercises:

  1. Barbell Squat: Push through your heels, keep your head up, chest out, and push your butt back as you lower yourself down. Then drive through the heels and squeeze your butt on the way up.
  2. Deadlift: Weight through your heels, chest out, shoulders back, and focus on your glutes as you hinge from your hips, pushing your butt back. On the way up, squeeze your butt, keeping your head up, and pull your shoulders back as you lift the weight.
  3. Barbell Bench Press: Slowly lower the bar down to mid-chest with a controlled motion, keeping your chest out and shoulders back. Then push the bar back up without locking your elbows and repeat.
  4. Push Up: Ensure your hands are positioned below your shoulders with your thumb in line with the mid-chest, the core is tight, butt lightly squeezed, and head up to ensure good posture. Slowly lower your body down with control, touching your chest to the ground, then push yourself back up without locking the elbows and repeat.
  5. Pull Up: Ensure that you flex your lats in order to keep your shoulders down throughout the full range of motion. Pull yourself all the way up as much as you can then lower yourself down with control, ensuring that you do not fully relax your shoulders or lock your elbows, then repeat.
  6. Barbell Hip Extension: Utilize a barbell pad to protect your pelvis. Place the bench on your scapula and relax your arms. Push through your heels as you lean back and drive your pelvis upward, squeezing your glutes. Hold for 1 second at the top of the movement and lower yourself down without touching the floor and repeat.

These are the Top 6 Exercises you should be integrating to improve your workouts. These Top 6 Exercises are throughout all of our programs from HIIT MAX™ Elite to our Custom Training Plans.

If you like these, then let us know! Also, let us know below of any exercises you would like to see our Coaches work out with!

[Part 1 of 3] Death Doesn’t Wait for Resolutions

Death Doesn’t Wait for Resolutions; Neither does Diabetes or Heart Disease

This time of year you will probably hear everyone talking about how “after the holidays I’ll get back on track” with their exercise… their diet… their health. They are probably talking about the New Years Resolutions they will make come January 1st. They are waiting to make the healthy changes they need by putting a timeline on it. But is this the right thing to do?

Just because your resolutions might wait for January 1st, your health might not…

What if you found out that you had diabetes or were developing heart disease? Would you tell your doctor that you’re going to wait to start to lose weight until after the holidays? No. Because disease and death don’t wait until a holiday to take control of your life and neither should you.

It’s a sad state to put your health on the back burner and wait until everyone else is making the change according to the calendar. Just because everyone else is waiting to eat healthy, workout, and lose weight until the holidays are over doesn’t mean you have to. Because let’s be serious, we all know a few large dinners and get-togethers doesn’t derail your health. We can work around all of that, we just choose not to. So, let’s stop blaming the holidays and “this time of year.” Why live by the calendar when you can just live now? Take the time today to set your health goals, because even if you can wait on a resolution, the odds are not in your favor to succeed.

New Years Resolutions don’t work, never have worked and never will work. Studies show that within one week, about 1 out of every 4 fail to keep them. By June 1st, only 8% of people are still going to their resolution. (That’s less than 1 out of every 10 people.) Those are not great stats and those are not great odds of your resolution panning out.

Luckily, there is a better way.

Instead of setting “resolutions”, let’s look at it as setting well-formed goals for ourselves for well-formed reasons. We want to do this because we are more likely to stick to life changes when our hearts and minds truly believe in why we are doing it.

Superficial goals won’t motivate us over the long haul. Don’t focus on bigger biceps or a 6 pack. Don’t even focus on the exact number of pounds you want to lose. Focus on the bigger goal, because it’s more motivating. Pick a goal like true health and wellness. Saying things like, “I want to be healthy for my kids and my grandkids.” This keeps our hearts and our minds on the goal and makes it more likely that we continue to strive for it as well. And every time we look at our kids’ faces, we feel another motivating surge.

Your first move to avoiding the resolution disappointment is to stop waiting around to make resolutions and waiting around for these resolutions to fail you. Instead, start by making some well-formed goals. These will be goals with several guidelines that we will give you in great detail in our next post. These guidelines help you make goals you can actually achieve. Then, your next move will be to find a solution to help you reach your goals. That will be in our third post, goals that have motivated our friends on social media and even motivated us here at Morellifit.

So, take the first step now. Choose not to wait on your health. Make that choice and we will help you make that new goal a reality. You can do this by checking out our Custom Meal Plans and Custom Training Plans, where we design a nutrition program and workouts specifically designed for you, your body and your goals. Because in the end, your health and wellness are more important than waiting until “the right time.” Don’t wait on resolutions, act now and find solutions.

(Click here to read Part 2 – “5 Guidelines to Reaching Your Goals!”)

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