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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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A Full Body Workout With Optimal Post-Workout Meals

Having a good workout can really help you get your results quicker, but what is a good workout without a good post-workout meal?

For your next workout routine try this great full body, Metabolic Strength Workout located at the end of this blog.

Then, once you are finished, be sure to get a great post-workout meal in. This will help you recover from your workout and feel great! Check out some of my favorite meals below!

And, if you like these types of post-workout meals and want more meal ideas to add into your nutrition, you can find hundreds of additional recipes right inside of HIIT Max Elite when you sign up for a free 30-day trial!

These are the perfect meals to pair with the workouts that you will also get when you sign up for your free trial. For your next workout try one of the many workouts, just like the one given to you below, followed by a meal of your choice.

Paleo Chicken Rolls

Ingredients

  • 4 oz grilled chicken breast
  • ¼ medium avocado
  • ½ red bell pepper
  • ¼ cup shredded carrot
  • 4 slices of iceberg lettuce
  • 2 tbsp of low-fat Asian sesame dressing

Directions
Slice chicken, avocado, and red pepper into thick strips. Lay large pieces of iceberg lettuce and drizzle with dressing.

Nutrition
Calories: 278
Fat: 10g
Carbs: 16g
Protein: 32g

Chili Sweet Potato

Ingredients

  • 1 large sweet potato
  • 4 oz of 99% fat-free ground turkey
  • 1 cup kale
  • 1 tbsp chili seasoning
  • 1 tbsp jalapeño peppers

Directions
Wash sweet potato and microwave until soft, about 4-5 minutes on each side. Meanwhile, heat a nonstick pan over medium heat and cook turkey and kale until the turkey is fully cooked and the kale has wilted about ten minutes. Stir in the chili seasonings and jalapeño peppers, slice your sweet potato down the center, and fill with the turkey chili.

Nutrition
Calories: 268
Fat: 2g
Carbs: 30g
Protein: 31g

Lemon Pepper Tuna Salad

Ingredients

  • 1 large lemon
  • 2 cans white tuna (packed in water)
  • 1 tsp pepper
  • 2 cups arugula
  • 5 kalamata olives, sliced
  • 1 tbsp chopped walnuts
  • ½ tbsp olive oil

Directions
Zest half of the lemon into a large mixing bowl, then slice it in half and juice it into the bowl. Add all remaining ingredients and toss until everything is well combined. Transfer to your serving dish and enjoy.

Nutrition
Calories: 366
Fat: 19g
Carbs: 10g
Protein: 44g

BONUS MEAL!

Lately, my favorite post workout meal has been this Pumpkin Spice Oats! Enjoy this after your workout for a tasty treat on a high carb day.

Ingredients

  • 2 scoops Vanilla Grass-Fed Protein
  • 1/2 cup Gluten Free Rolled Oats
  • 1 cup unsweetened almond milk (Use 3/4 cup almond milk for thicker oats)
  • 1/4 cup Pumpkin Puree
  • 1 tbsp Raisins
  • 1/4 tsp Cinnamon
  • 1/4 tsp Cardamon
  • 1/4 tsp Nutmeg
  • 1 tbsp Pecans

Directions
Heat your oatmeal in a saucepan over medium heat until it begins to boil. Bring the temperature down to medium low and add in your oats, grass-fed whey, pumpkin puree, cardamom, and nutmeg. Stirring occasionally, let cook for 3 – 5 minutes, or until oats are soft. Remove from heat and let sit for 1 minute. Place in a bowl and sprinkle your cinnamon, raisins, and pecans on top. Enjoy!!

Nutrition
Calories: 457
Fat: 11g
Carbs: 52g
Protein: 34.5g

 

Metabolic Strength Workout:

 

How To Cool Down For Faster Recovery

No matter what your results may be, whether you are looking to lose weight or gain muscle nutrition and exercise are both incredibly important to your results. In fact, your training is 20% of the equation of reaching your goals.

But are you doing your entire training routine correctly?

In this blog, you’ll see…

  • Top benefits of using a foam roller
  • Why you should be using a foam roller before your workout
  • How to properly use your foam roller
  • Plus, you’ll get a great workout to try after warming up with your foam roller!

Having a good cool down routine can be really beneficial to your workout and your results. And, one of the best ways to cool down from your workout is to use a foam roller. A foam roller is used to give yourself a deep tissue massage, and it can help you recover faster from your workout.

If you aren’t recovering properly from your workout, you could be leaving your results behind. Your recovery is important because it gives your body a chance to recover from strenuous activity and adapt to the stress that you are putting on your body. The better the recovery, the better your next workout can be and the better your body can adapt to the added stress.

When it comes to recovering after a workout, a good cool down routine using a foam roller can be crucial and the difference it can make to your time in the gym can have a major impact on your goals.

WHAT ARE THE BENEFITS OF USING A FOAM ROLLER?

There are many benefits to using a foam roller, whether you are using it before a workout, after, or on your rest day. These benefits include:

  • Increased Flexibility – Using a foam roller can improve flexibility, especially right after use. To get more long-lasting results, a foam roller should be used on a regular basis [1, 2]. Plus, regular use can improve joint movement [3].
  • Enhanced Performance – Study shows that using a foam roller on a regular basis can help improve your strength, agility, and speed. Not only is it beneficial for overall performance, but it has been shown to be more benefits than traditional stretching [4].
  • Faster Recovery – Foam rolling can help to speed up your recovery time, reduce the soreness of your muscles, which can not only help you feel better after your workout but also help you get ready to get back in the gym [5].
  • Prevents Myofascial Tightness – Myofascial refers to the skin around your muscles and foam rolling can help to avoid tightness of this skin post-workout [6, 7].

WHEN SHOULD I USE A FOAM ROLLER?

The most important time to use a foam roller is during your cool down routine after your workout, but this isn’t the only time you can use it for improved results.

It can also be implemented as a warm-up before you start working out. By using before your workout, it can impact your mobility and will allow you to function better in the gym.  

I would also recommend using it even on the days that you are not working out. Just because you aren’t working out, doesn’t mean that your body won’t benefit from using a foam roller on your muscles. In fact, using a foam roller on your rest day can help you recover faster so you can get back into the gym and push towards your goals.

HOW TO USE A FOAM ROLLER

Using a foam roller is pretty simple, and as you make your way through the ever-changing calendar of workouts inside of HIIT Max Elite, you will really want a foam roller so that you can get through all of your exercises. Watch below as I walk you through a great foam roller exercise that you can use before and after your workout.

 

If you don’t have a foam roller and are looking to get one, I recently launched: The Wedge™ 

WHAT’S INSIDE?

Each Wedge comes with 2 MASSAGE BALLS:

1 LACROSSE BALL for more precise myofascial release,

1 premium HIGH DENSITY BALL that helps get the deep muscle tissue,

1 GYM TOWEL, 3 Different MINI LOOP BANDS, additional storage inside for your belongings and the patented Wedge design for deeper precision rolling.

  • Leaner Stronger Muscles,
  • Faster Recovery,
  • Decreased Soreness & Pain Relief.
  • Crossfit, Yoga, WOD & Exercise Set -Trigger Point & Myofascial Release

For More Information CLICK HERE!

Bonus!

Want to give the foam roller a try? Here is a bonus workout that you can try, beginning and ending with some of the foam rolling techniques used in the video above. And if you like this workout, you can get hundreds more in HIIT Max Elite, where you get new workouts every day of the month!

 

 

15min All-Out Ab Assassin

You either clicked on this blog because you were scared or excited by the title. Good! Why are we calling this the Ab Assassin? Well, because your abs should be dead by the time you’re done with this amazing core workout.

Your core muscles can be some of the hardest muscles to work, and there are two specific reasons for that. First, you use your core A LOT during the day, and those muscles tend to be very strong. You have to do a lot of extra work on them to “feel the burn” that you’d like. The second reason is that your abs and obliques are a set of muscles that most people only target with crunches even though that isn’t the only or most effective exercise for this group of muscles.

So check out this fantastic workout below as we take you through an ab burner that you’ll want to add to your weekly routine. We pulled this workout directly from our HIIT Max Elite program where there are other ab specific workouts like this if you enjoyed it, along with many other body changing workouts that target all of your muscle groups.

You can find more workouts like this inside our HIIT Max Elite membership platform, and we want to extend a 30-day Free Trial for you to get inside and experience the power of HIIT workouts.

How To Turn 30 Days Of Progress Into 3 Years

So what are some of the biggest questions we get asked after people lose fat and are loving their results from programs like HIIT Max Elite and our Shred Fast Program?

In this blog, you’ll see…

  • How you can keep the weight off after you get to your goal
  • What you can do to keep the water weight off
  • How you can keep the weight off after fasting
  • How to keep the weight off after carb-cycling
  • How you can use exercise and the BMR calculator to maintain your weight

HOW TO KEEP THE WEIGHT OFF AFTER LOSING IT

Once people see they are losing weight on these programs, the next big question is, “How do I keep it off?” For people inside Elite, they continue to work out month to month but need some help on the nutrition side. For people on our Shred Fast meal plan, they want to know how to keep their results for good! And this goes for any of our programs. Once you start seeing results, you’ll want to keep them off without endless hard work. And the good news it, it’s very possible to maintain those results, not just for a few months, but for years.

So let’s go over a few things you can do and types of weight loss you have experienced when using this program. Let’s start with the smallest piece, and that is water weight.

HOW TO KEEP WATER WEIGHT OFF

When starting a program and fixing up nutrition, right in the first few days you likely saw a few pounds drop off. That is probably water weight. This is from adding more hydration to your diet because being dehydrated tells your body to hold onto water just in case. This is also from eating whole foods that naturally supply your body with more water and less sodium than processed foods do. Eating a diet high in added sodium will also cause you to hold onto water weight, and this can lead to a few extra pounds that you don’t need.

  • Drink at least half of your body weight in oz of water every single day, and more for hot seasons and areas and for days you drink, eat lots of sodium and workout
  • Keep processed foods out of your diet that has a lot of added sodium and salt things yourself to keep sodium from being excessive in your diet
  • Remember things like coffee act like diuretics and do not count towards your daily water intake levels

HOW TO KEEP WEIGHT OFF AFTER FASTING

If you are in the Shred Fast program, you’ll know that part of the amazing fat shredding benefits coming from carb cycling combined with fasting. There are several things you can do to keep the benefits and results going after you’re off the Shred Fast meal plan.

One of the options is to keep your fasting window a few days a week to continue to see the fat loss benefits it provides. Fasting is safe to do for years, and people continue to see weight loss as a result of keeping up with their fasting. You don’t have to fast every day, and like the plan, you can fast on certain days that work best for you. Also, for those that found fasting to be a little harder than they like, using 100% healthy fats like MCT oil and grass-fed butter in a cup of black coffee can help with hunger and won’t break your fast.

  • For best results keep a few days a week where you choose to fast that works for you
  • Use a 12 or 8-hour feeding window, whichever you are most likely to stick with
  • Incorporate 100% healthy fats before you break your fast to help you stick through it
  • Continue to eat healthy, filling foods, so fasting is rewarding for your body when you do eat

HOW TO KEEP WEIGHT OFF AFTER CARB CYCLING

The second component to the Shred Fast plan was the power of carb cycling that helps your body burn fat without adjusting to the level of calories or carbs you’re eating and ensures you don’t hit a plateau.

But once you’re off of your carb cycle, the first thing you can do is just use your medium carb days to help you maintain. It’s an excellent balance between high carb days that are best used for high activity and heavy workout days and the low carb days that were used to burn fat for energy.

However, many people lose enough weight that they need an entirely new meal plan, and this is something you can assess by how much weight you lost. If you saw quite a bit of fat loss, the chances are that meal plan won’t work for you long term because you’d need to adjust the calories and carbs each day anyway. A good solution for that is getting on a regular custom meal plan and asking for a maintenance plan for your new transformation weight, and our nutritionist can make you a plan that will help you maintain your awesome carb cycling results.

  • Use your medium carb days to plan meals from
  • Determine if you’ve lost a significant amount of weight
  • Use a custom meal plan to maintain your awesome transformation at your new weight and caloric needs

HOW TO USE EXERCISE TO KEEP THE WEIGHT OFF

The best part of incorporating exercise in with challenges like the Shred Fast plan and our other awesome programs is that exercise habits build better bodies for life. Establishing an exercise routine is essential in gaining long-term health benefits that not only keep your body healthy and able year after year, it also helps you maintain your hard earned fat loss results.

Using a program like HIIT Max Elite in combination with a Shred Plan or a custom meal plan will help you boost your results. It will also help you maintain them after your plans are finished. Just keeping a high level of activity up each day leads to better energy and more calories burned. Adding in fat burning exercises like the ones in Elite makes sure that your body is burning fat long after the workout is over by incorporating high-intensity interval training and strength training. It also provides progressive workouts so you’re constantly being challenged and able to keep your results.

  • Stay active every day by moving more
  • Add fat burning HIIT exercises that work to burn fat long after the workout is over [123]
  • Use programs like HIIT Max Elite to continually get progressively challenging workouts laid out for you so you can keep your results

HOW TO USE BMR TO KEEP THE WEIGHT OFF

Your BMR lets you know what calories you’ll be burning at rest at your new transformation weight and body composition. This is an excellent way to figure out how much weight you lost, and if it’s time to recalculate your calories to keep it off.

When significant weight loss happens, the number of calories your body needs changes too. Plus, add in your new exercise routine you love, and you may not have a good idea of what amount of calories you need to keep the amazing results you’re seeing. Use our free BMR calculator to figure out the calories you need to maintain your new transformation weight. This will give you a good idea if the nutritional plan you’re on will even keep working for you after such a significant change.

If you find that you require a different amount of calories for your new workout routine, as well as for the fat loss difference, you can then start looking into adjusting your meal plan or getting on a brand new one that will help you maintain your fat loss effortlessly. Our nutritionist knows how important it is to keep the weight off without stress, so they can design a plan that keeps your weight maintenance effortless!

  • Use the BMR calculator to determine how many calories you need to maintain your fat loss
  • Determine if your current nutritional plan will keep you in the calorie range
  • Contact our nutritionists to determine if a maintenance meal plan is right for you so that you can keep your hard-earned transformation for years to come

WANT EVEN MORE RESULTS?

All of these easy tips will allow you to keep the weight off for years to come, but what if you still want to make a little more progress before maintaining? The best way to do this is to follow these tips for at least four weeks, and then do another Shred Fast plan to get even more results. We recommend waiting at least four weeks because these plans are so intense and should have some buffer time between sessions. After that, you’ll be ready to start shredding again and seeing even more results!

Is Your Ibuprofen Killing You?

Over the counter painkillers have become part of our everyday lives and chances are you have some sitting right in your medicine cabinet. These NSAIDs (non-steroidal anti-inflammatory drugs), such as ibuprofen, Aspirin, Naproxen, Aleve, and Motrin, among others, are generally marketed as being safe ways to deal with general pain.

In this post, discover:

  • If your pain-relieving medicine is actually safe for you
  • Harmful side effects of painkillers
  • Alternative solutions to pain

Although we have been warned about taking too much, as it could cause damage to your liver, the majority of people pop these over the counter pills without a second thought, with many of us taking over the recommended amount every day. Whether you have a headache, arthritis pain, or inflammation, we are told to take a dose of a NSAID and move on with your life pain-free.

HOW SAFE ARE PAINKILLERS?

A new study published in the March 2017 issue of the European Heart Journal – Cardiovascular Pharmacotherapy (EHJ-CVP) is making some waves recently. In this study, they found that taking these over the counter medications can increase your chances of having a heart attack by 30%. This number only goes up if you are already unhealthy or older of age [1].

One of the scariest parts to this is that this increased risk of a heart attack doesn’t come after long-term use or by abusing the drugs, but rather this concern comes after under a week’s worth of use, and the risk only increases the longer you take it.

While most people may be unaware of the side effects of these little, seemingly harmless, pills, they can actually cause major problems and should be taken with caution.

RISKS AND SIDE EFFECTS OF NSAIDS

When you take NSAIDs, you are risking more than just your heart, and it could result in other negative side effects.

These side effects include stomach ulcers, bleeding, and upset stomach, kidney problems, high blood pressure, swelling, rashes, or allergic reactions [2].

Some of the side effects have been reported to land people in the hospital and even cause death due to gastrointestinal bleeding. The FDA reported that there are over 103,000 hospitalizations and an estimated 9,400 – 16,500 deaths every year occur in relation to NSAID-related gastrointestinal bleeding [3].

While we all want to get rid of pain, the side effects and the risk of cardiac arrest may not be worth the risk. Instead look for an alternative, more natural way of dealing with the pain. Depending on what is causing the pain in the first place, there may be other solutions that will not only get rid of the pain you feel but also not kill you or make you sick in the process.

In this case, the possible side effects are, for the most part, worse than the pain it may be relieving.

NATURAL NSAID ALTERNATIVE SOLUTIONS

When it comes to pain, the first thing you need to do when treating it is to understand why you are having the pain in the first place.

One of the biggest reasons we take painkillers is to get rid of joint pain and this can be caused for many different reasons, such as being overweight, inactivity, or injury.

Oftentimes losing weight and regularly exercising can help alleviate pain that is occurring within your joints, much like physical therapy. If you don’t already have your own workout routine you can join a program like Elite, where you will be given workout routines and instructional videos on a rotating calendar to make sure you are doing them correctly and safely. Doing an exercise incorrectly, or pushing ourselves past our physical limitations, can result in unnecessary pain for which we may turn to NSAIDs for. 

Physical therapy can be another great option for a pain that is re-occurring, especially if it is a result of an injury.

Making sure to eat a healthy nutritious diet can also help to alleviate some pains that we may be turning to NSAIDs for, including headaches. Often times headaches can be caused by lack of nutrition or by eating something that can trigger pain. To make sure you are eating a well-balanced, nutritious diet, you can easily have a nutritionist put together a Custom Meal Plan for you so that you know your body is getting the nutrition it needs to stay healthy. This will not only make sure you are getting the right nutrition, but it will also help you to cut down on body fat, which in turn, will help to lower joint pain that you may be experiencing.

Overall, living a healthy lifestyle by making sure that you are eating a nutritious diet, exercising regularly, and not storing excess body fat can help to alleviate many of the pains that we turn to, effectively eliminating the need for taking, or even overusing, these over the counter NSAIDs.

If you do decide to turn to NSAIDs don’t take more than the recommended amount and if you find yourself needing to take them for days at a time, consult your physician.

Best Exercise to Keep Your Brain Sharp

We are all looking for ways to improve our health and when it comes to our brain, that is no different, nor should it be. As we get older there are several changes that begin to occur within our brains and it begins to shrink in size. We begin to lose cognitive function and our memory can become impaired with time. We also begin to become more at risk for dementia, white matter lesions, and stroke.

We can’t really slow down time or keep ourselves from aging, but we can do our best to keep our brains healthy and lower the impact, or even prevent, some of these conditions.

In this post, you’ll learn:

  • Why HIIT is the best exercise to keep your brain sharp!
  • The impact it can have on your risk for neurodegenerative disorders
  • How HIIT can promote your mental health
  • The correlation between sleep, exercise, and your brain
  • When you should start protecting your brain function
  • How you can incorporate a HIIT workout into your routine

Just like we work hard to keep our bodies healthy through nutrition, supplementation, and exercise, we need to do the same with our brain. After all, our brain is the most important organ in our body. 

Similarly to how we exercise to keep our bodies strong, exercise can also keep our brains strong. You may not grow a muscle on it but exercise can help to protect your brain against cognitive decline, improve memory, and lift your mood.

But not all exercise is created equal. Recent studies show the best type of exercises for your brain are the ones that raise your heart rate [1, 2]. The key is consistency. It is something you need to incorporate into your life. You can’t just do it once and expect to see immediate results, but rather it is a lifestyle change where you commit to an overall healthier you.

HOW HIIT CAN HELP BRAIN FUNCTION

Over the past few years, HIIT (high-intensity interval training) has become very popular and it continues to grow in popularity due to the results it gives in such a short amount of time.

This type of training can help to improve your brain by increasing Brain-Derived Neurotrophic Factor (BDNF) levels within the brain, which supports brain health. A study published in the Journal of Applied Physiology shows that exercise helps to activate BDNF in the brain and high-intensity exercise proved to be the most beneficial. [3]. BDNF is a protein that is found in the parts of the brain that are vital to learning, memory (especially long-term memory), and higher thinking.

DECREASES RISK FOR NEURODEGENERATIVE DISORDERS

HIIT has been proven to lower the risk of dementia, Alzheimer’s, and stroke [4]. Chances are you have known someone who has been affected by one of these and you know they can be frightening disorders and so you know you want to do everything you can to keep your brain sharp and healthy.

For some, these neurodegenerative disorders are among our biggest fears, but regular exercise, especially using HIIT can help protect our brains and research shows that regular HIIT exercise can even improve the life of someone already suffering from neurodegenerative disorders. A 2015 study published in PLoS One found that dementia patients that performed high-intensity functional exercise developed better balance and muscle strength, as well as reduced apathy [5].

PROMOTES MENTAL HEALTH

Studies also show that exercise can help with more than just cognitive function, it can also be extremely beneficial for those suffering from mental health issues, such as depression. It has been well noted and is widely accepted that routine exercise can help alleviate many of the symptoms in patients who are clinically depressed [6]. It can help those with depression feel less stressed by reducing the body’s natural stress hormones [7].

WHY YOU NEED TO GET MORE SLEEP AND HOW EXERCISE HELPS

Routine exercise, such as with HIIT, can also improve brain health by helping to promote a better night’s sleep. A study published in Mental Health and Physical Activity showed that when people exercised for 150 minutes or more a week, they saw a 65% increase in sleep quality [8].

Getting better sleep can help in numerous ways, whether you are trying to control stress, lose weight, or improve your brain health. When we sleep we clear waste from the brain and re-energizes cells. Plus it supports learning and memory, while also improving mood, appetite, and libido.

WHEN SHOULD I START WORRYING ABOUT BRAIN HEALTH

It is never too early the start worrying about the health of your brain and how it is going to change throughout your life. In fact, the better you start to pay attention to it, the better. We all want better memory and better focus, and we all want to stay sharp as we get older, but like your body, you can’t wait until you are sick to start taking care of yourself.

Start taking care of your body and your brain today, and not just for sharper functions, but for the long-term health of your brain. Whether you are 20, 40, or 60 years old, now is the time to make sure you keep your brain as healthy as possible.

No matter what your age you should be staying active and consuming a nutritious diet. While exercise helps to keep the brain healthy and sharp, nutrition also plays a major role. Eating a diet full of whole foods and supplementing with the right supplements will help to support a healthier brain.

Taking a supplement like Thrive can also help promote brain function, improve memory, and guard against neurodegenerative illnesses. This supplement has 8 all natural herbs in it, each one contributing differently to the health of your brain.

HOW TO START A SOLID WORKOUT ROUTINE

This is a great exercise that you can add into your routine to start protecting your brain health.

These are the same types of workouts you get in HIIT MAX™ or when you subscribe to a workout platform like Elite. By purchasing a program or getting into a membership platform, you know just what to do when you get to the gym. Plus, you have the option of working out at home with structured workouts that will not only increase your brain health but your overall health.

These programs will ensure that you are doing the right exercises and doing them correctly, so you can get all of the benefits. Both HIIT MAX™ and Elite will help you improve your memory, feel better mentally, and keep you focused and sharp. And it will help you stay healthy and avoid illness as you get older, such as dementia and stroke.

Aside from exercise, be sure you are maintaining a nutritional diet made from whole foods and providing your body with all natural supplementation, especially a brain supplement, like Thrive, that helps to support cognitive.

The Best Form of Cardio for Fat Loss (Hand Down)

Recently one of our members shot over an email asking why my HIIT programs did not have any dedicated, built-in cardio sessions. We answered back of course, but I couldn’t get the question out of my head. So, I decided to take this opportunity to share with you the benefits of using HIIT workouts, like my HIIT MAX Elite platform, over traditional cardio.

What is HIIT?

HIIT stands for High-Intensity Interval Training. It is a highly effective type of cardiovascular exercise where you alternate between periods of high-intensity anaerobic exercises and rest periods. Entire workout sessions may only last half an hour or less, however, individuals who consistently engage in HIIT workouts gain profound benefits. Some of these advantages include incinerating fat by igniting your metabolism, improving your cardiovascular system, boosting the efficiency of your body’s oxygen consumption, and warding off disease. All this is gained without the need for traditional cardio workouts.

We might not be elite athletes, but YOU can still achieve elite health

Some advanced fitness professionals follow my programs and even some athletes, but I know that most of you don’t have the time to dedicate hours a day jogging, working out or whatever. Let’s face it. Life is busy. Work consumes eight or more hours a day, not to mention drive time, and then factor in family life, kids, activities, basically anything and everything which demands our attention and time – and you’re left with very little time to work on yourself.

HIIT saves you time.

I mean, think of all the moms out there. You ladies are like superheroes! You juggle waking up kids, feeding them breakfast, getting them ready for school while you’re getting ready for work, making sure lunches are packed, shoes are tied, and kids are on time for the bus, or maybe you’re even driving them. And once the kids are off to school, then your reward is fighting traffic to get to work on time! Towards the end of the day, you essentially do everything mentioned above but in reverse. Seriously, you all have my highest admiration and deepest respect!

But don’t get me wrong. HIIT isn’t just for moms. It’s for anybody who has a busy, hectic, crazy life. (Men, that’s us too). Just because we’re busy doesn’t mean we have an excuse to allow our fitness to suffer, because that can spell disaster in the long term. You deserve a workout that fits your hectic life. My membership platform, HIIT MAX Elite delivers just that.

HIIT sessions last, on average, 20-30 minutes. You can do the entire program anywhere you are. We have members who do their daily HIIT sessions at home, at the gym, in a dorm, on the road and even in hotels. Wherever you are, you can do High-Intensity Interval Training.

‘But what about cardio. You can do cardio for 20-30 minutes almost anywhere too, right?’

Sure, but here is where we get into the scientific benefits of HIIT.

HIIT ignites the metabolism.

HIIT ignites metabolism faster than regular cardio. An article out of Experience L!fe, a health and fitness magazine, interviewed certified strength and conditioning specialist Mike Robertson. When asked about the benefits of using HIIT for fat loss Robertson responded, “If you’re trying to lose fat, it’s pretty clear that HIIT is a more efficient tool than long distance cardio.” [1]

The article went on further:

Physiologists have yet to develop a full explanation of why this is, but one reason may be the so-called afterburn effect, in which the metabolism remains elevated for hours – and sometimes even days – after an intense workout… one 1994 study at Laval University in Quebec, Canada, found HIIT was nine times more effective for losing fat than steady-state cardio. [1]

The human body responds better to HIIT than cardio!

Clearly, one huge benefit is that HIIT primes your body to continuously burn fat even after you’re done with your workout sessions. That means you’re more likely to effectively burn fat while doing all those other important things in your life.

HIIT contributes to heart health.

HIIT guarantees the strengthening of your heart. And HIIT has an advantage over traditional cardio by design. The high-intensity interval aspect of any HIIT workout requires that your entire body work harder, compared to traditional cardio.

Imagine jogging at a moderate pace for an hour versus sprinting in short bursts for 20 minutes. If you’ve ever done HIIT or sprinting (a form of HIIT), or anything else using intervals of high intensity, then you know that you’re gonna feel the effects of this training long after you’ve finished. HIIT forces your body and your heart to push the limits, and consistently pushing the boundaries strengthens everything, including your heart.

In an article from Women’s Health Magazine, titled “7 Reasons to Try High-Intensity Interval Training”, Dr. Jordan Metzl M.D., an exercise physician and the author of The Exercise Cure, talked about the strong relationship between HIIT and heart health:

When you turn up the intensity of your workout, as high-intensity interval training does, you’re making your heart work harder. And since this muscle (like most) becomes stronger after putting it through tough training, this workout is very beneficial for your heart health. [2]

HIIT beats Cardio in VO2 Max improvements.

VO2 Max is the maximum rate of oxygen your body can consume during physical exertion. Obviously, oxygen is required for us to carry out any task, but as we exert ourselves, our bodies need more oxygen to keep us going.

What many people don’t know is that how efficiently our bodies consume oxygen and that can vary widely. Elite athletes’ bodies typically consume oxygen at higher rates than let’s say a couch potato. That enhanced rate of oxygen consumption, or better VO2 Max scores, can be significantly increased by using programs like HIIT. In fact, scientifically speaking, HIIT gives larger improvements in one’s VO2 Max scores than traditional cardio.

A 2015 review of 723 participants in over 28 different scientific studies revealed that while both HIIT and traditional cardio increased VO2 Max levels, HIIT participants scored higher on their VO2 Max compared to other non-HIIT participants.

The review, titled “Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials”, concluded:

Endurance training and HIT both elicit large improvements in the VO2max of healthy, young to middle-aged adults, with the gains in VO2max being greater following HIIT when compared with endurance training. [3]

And I want to be clear, I’m not discrediting traditional cardio in the least, but if your goal is to achieve maximum benefits within the shortest period, the research is very revealing – HIIT beats cardio.

HIIT benefits diabetics and those at risk of becoming diabetic more than cardio.

Diabetes is truly one of the great epidemics of our time. If you don’t have diabetes, I’m certain you know someone who does or who is at risk of developing diabetes. It is that prevalent. Obviously, any general exercise is a good way to help prevent the onset of diabetes and even help manage symptoms if you have diabetes. But some exercises offer more benefits than others, and again the advantages of using HIIT over traditional cardio to beat diabetes is a no-brainer.

An article on MedicalDaily.com titled, “High-Intensity Interval Training More Effective, Efficient Than Traditional Exercise For Weight Loss Or Managing Diabetes,” gave insight into a study done by researchers from the University of Leicester and the National Institute of Health Research Leicester-Loughborough Diet, Lifestyle, and Physical Activity Biomedical Research Unit. Their research spanned 50 scientific studies and over 2000 individuals!

The article stated,

The researchers compared HIIT to continuous training and control conditions, which meant only moderate-intensity exercise or no exercising at all outside of the daily habitual movement. They found HIIT caused a reduction in insulin resistance, weight loss of just over 2 pounds, and lower levels of blood glucose (a common symptom in diabetic patients). The meta-analysis also found respiratory fitness improved to a greater level than it did in those who took part in continuous training, as well as those who were in the control group.

This study involved a meta-analysis of experimental research, allowing us to pull together evidence and establish cause and effect,” lead researcher Charlotte Jelleyman said in a press release. “We have demonstrated that HIIT conveys benefits to cardiometabolic health, which, in the cases of insulin resistance and aerobic fitness, may be superior to the effect of traditional continuous training. [4]

All my HIIT workouts on HIIT MAX Elite, as well as HIIT MAX and HIIT MAX Vol 2, are customizable and adaptable. That means if you need to modify some exercises so their intensity is less, or you need to take a few more seconds to recoup during your rest period you can do that. You’ll still have the benefit of pushing yourself to achieve better fitness and improved health no matter who you are, or what conditions you might have.

HIIT workouts are amazing, and because of HIIT’s super-effective benefits in very manageable 20-30 minute sessions, HIIT has made its way into all walks of life. Even celebrities use HIIT to achieve their best in fitness and their active, constant on-the-go, performance lifestyles. Some very well-known celebrities who swear by HIIT include Carrie Underwood, Heidi Klum, Usher, Karolina Kurkova, Seal, Britney Spears, Doutzen Kroes, and Kourtney Kardashian.

Andrea Orbeck is a former Olympian, celebrity trainer, and a pregnancy fitness specialist. She studied Kinesiology at the University of Calgary and is certified for Intracellular Physiology, Postural Assessment, and Myofascial Release Therapy. 

In an interview with Shape magazine Orbeck had this to say when asked about her vision on her fitness, as well as her approach to training others:

When it comes to getting results, HIIT (high-intensity interval training) trumps long, boring workouts any day… You’ll burn more calories and tone more muscle in the same amount of the time it took your friend to find parking at the gym. [5]

HIIT workouts are the way to go!

We covered a lot of ground, so let’s reiterate the top reasons HIIT beats traditional cardio:

  • HIIT is more time efficient and more effective than traditional cardio
  • HIIT ignites your metabolism better than traditional cardio
  • HIIT benefits your heart better than traditional cardio
  • HIIT increases your VO2 Max (oxygen consumption) better than traditional cardio
  • HIIT is better than traditional cardio for managing and even preventing diabetes

With all this said, I want you to join me. I want you to feel better than you’ve ever felt before. I want you to wake up with more energy, more stamina, and an overwhelming sense of self-satisfaction. I want you to live longer, happier, and healthier.

I developed HIIT MAX Elite a while back, and it’s been a huge success. I’ve reached thousands of people through this online platform. Included in HIIT MAX Elite is a daily workout calendar, so you know what to do, and you can easily track your progress. I’ve included a BMR calculator, tons of healthy recipes to encourage proper (and delicious) nutrition, an online forum, example videos of every movement and exercise performed, and so much more. HIIT MAX Elite takes all the guesswork out of achieving the health and fitness you deserve.

I’ve been to gyms where they require commitments up front – 6 months to a year – to me that’s utterly ridiculous… and suspicious. If your service is great you don’t need to force people to stay. That’s why HIIT MAX Elite requires zero commitment. You can sign up and cancel in a month. But I’m betting, like so many other HIIT MAX Elite members, you’ll want to stay because HIIT MAX Elite is the best of the best in High-Intensity Interval Training!

 

References:

[1] Heffernan, Andrew. “Steady-State Cardio Vs. High-Intensity Interval Training.” Experience Life. Experience Life, Jan.-Feb. 2014. Web. 02 May 2017. <https://experiencelife.com/article/steady-state-cardio-vs-high-intensity-interval-training/>.

[2] Oerman, Ashley. “7 Reasons To Try High-Intensity Interval Training.” Women’s Health. Women’s Health, 14 Aug. 2014. Web. 02 May 2017. <http://www.womenshealthmag.com/fitness/high-intensity-interval-training/slide/2>.

[3] Milanović, Z., Sporiš, G. & Weston, M. Sports Med (2015) 45: 1469. doi:10.1007/s40279-015-0365-0 <https://link.springer.com/article/10.1007%2Fs40279-015-0365-0>

[4] Smith, Steve. “High-Intensity Interval Training Beats Out Regular Exercise For Weight Loss.”Medical Daily. Medical Daily, 21 Jan. 2016. Web. 02 May 2017. <http://www.medicaldaily.com/high-intensity-training-more-effective-efficient-traditional-exercise-weight-370428>.

[5] Aldridge, Kristen. “Hollywood’s Hottest Trainers Reveal How They Stay Fit.” Shape Magazine. Shape Magazine, 10 Dec. 2015. Web. 02 May 2017. <http://www.shape.com/celebrities/star-trainers/how-hollywood-hottest-trainers-stay-fit-and-happy>.

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

Ingredients: 

  • 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

Directions:

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.

Macros:

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…

Stay Motivated with These 5 Tips

We all struggle from time to time with motivation. It seems like just as we pick up steam in our fitness journey, as fast as we find it, we can lose momentum. Instead of just giving in, there are several ways to restart or continue finding the motivation to keep up your progress.

  1. Vision board: Know EXACTLY what your goal is. Know 100% what your goal looks like, feels like, smells like and what it represents. If your goal, like most people, is losing weight, what will you gain from it? How many more things in life will you accomplish out of more confidence and self-love? When you think about your goal, does it resemble something positive? Making a vision board with pictures and quotes will allow you to see your “vision” daily in an area that is visible multiple times a day. Think of this as manifesting a goal and making it come to fruition. Envisioning your future self and who or what you are emulating is one of my favorite forms of motivation and keeping myself excited for the future. I keep my vision board directly in front of my bed, so as it’s the last thing I see as I’m reading before bed and the first thing I see when I wake up.
  1. Motivational videos and music: Who doesn’t need a little good kick in the tush to get on track and motivated? Motivational videos are ALWAYS my go to when I’m feeling a little down on drive and need something more. The best way to stay motivated is to never lose the motivation. My best advice for this is after waking up, put on something motivational, whether it be a podcast, YouTube video, or your favorite quotes to jump-start your day and keep you hungry for more. YouTube videos are free, and this is a habit that you have no excuse to not live out daily.
  1. Affirmations: Never underestimate the power of daily affirmations. The easiest way to do this is to buy post-its and write down quotes or certain words that you find will inspire you and keep you on the grind. I keep these in my car, on mirrors in my room, you could even put them in the fridge if you have issues with eating late at night! The point is that you need to do whatever you have to in order to keep you on track. Don’t let anyone try to talk you out of these small steps that will lead you closer to your goal. Do whatever you possibly can to keep yourself on track.
  1. Journaling intentions daily: This is also called goal setting, which will set your intentions from the beginning of the day. Intentions are powerful because it programs your brain to know exactly what you need and want to accomplish that day. These do not need to be large tasks. Even something small like smiling at everyone you see will, in turn, have a huge impact on that person as well as yourself. Larger intentions such as, “I will work out for at least 45 minutes today, and after I will make sure to eat the proper foods to replenish my body properly” is a great example. Do not look at these as “to do” lists, they are not one in the same. Intentions have more of a deeper meaning and are more related to your goals in life, rather than things you need to check off for the day.
  1. Accountability partner: Support from like-minded people is crucial. You are the company you keep, and if you do not surround yourself with those who have similar goals and intentions you will set yourself up for failure. Find someone in the challenge group who is very similar to you and hold each other accountable. Exchange phone numbers or email addresses and check in with each other daily. When you feel you are slipping in any area or loving motivation, reach out to that person so they can check you. At the end of the day, like-minded people have similar goals. If you try to reach out to those who aren’t making health and fitness a priority, it’s more than likely they will discourage you instead of encourage.

When it comes to staying motivated, especially when you are trying to lose weight or put on muscle, the best way to stay motivated and stay accountable is by participating in a challenge. Join our list so you can be sure to stay informed and be alerted for our upcoming challenges.

Next time you feel yourself stalling, and you cannot muster up what you need to get to the gym or eat the right meals, use one, two or all of the motivational tips to keep going. Vision boards, music, and affirmations are all great to keep to goals in mind and keep focused. Journaling is a great way to keep yourself aware of how far you have come. And of course, the best motivator of all is the accountability partner.

Having someone to talk to, who shares your goals and feelings, is the best way to help keep you motivated. Look to friends, family, or even coworkers who might be on a fitness journey as well. Even without identical goals, just support in changing your life is enough to help keep you on track. If you need further support, check into our community through HIIT MAX™ Elite, where get support from like-minded people and even our own coaches.

Why It Is So Important To Build A Support System?

why-it-is-so-important-to-build-a-support-system-banner

When you begin your weight-loss journey, it can be difficult to make that lifestyle change and stay on track as you build up new habits.

Luckily there are plenty of things you can do to find support, such as…

  • Letting your family and friends in on your goals
  • Getting a workout buddy
  • Use online support to get motivation 24/7

Tell Your Friends and Family of Your Goals

One of the best things that you can do is to build up a support system for yourself. Let your family and friends know what is it you are trying to do. Share with them your goals and how you plan on achieving those goals. Get to know people that are like-minded and want to make healthy changes to their life.

People who have a good support system behind them, not only increase their chances of reaching their goals but also tend to get there faster.

Having people around you who understand what it is you are trying to do, not only provides motivation and accountability but also provides you with support through the hard times, a sort of personal cheerleader. They are essential for those days when things seem bleak and you want to throw in the towel.

Sometimes, our own motivation is not enough and we need that extra push to keep us going. You may even find yourself providing inspiration and motivation to the people within your support group to create for themselves a healthier lifestyle.

Get a Workout Buddy

If you can, grab a buddy who will take the journey with you. People who have a workout buddy tend to stick to their routines and are more likely to reach their goals.

By taking a friend with you to the gym, you are much more likely to enjoy your workouts and when you enjoy them, you are more likely to continue them. Having someone with you at the gym, workout out with you cuts away from the boredom that can come with working out alone, as you talk and socialize with one another.

Having someone who is working towards a common goal can be extremely motivating, as well as the friendly competition that it can add. This can make you want to push harder towards your goals.

When it is just you, it is so easy to make an excuse why it is ok to skip a workout. Skipping one workout leads to skipping two, and so on. However, having someone that counts on you, just as much as you count on them also gives you more incentive to continue your workouts as you hold each other accountable. When you make a plan to do something with someone, you are much more likely to follow through with that plan than if you were only reliant on yourself.

Get Online Support

Another place to get support is through an online group or community, such as provided through a Facebook group or through a community like our membership platform. These places allow you to collaborate with like-minded people, as well as get advice from people who have gone through the same experiences. 

Support can come from many places. What is important is that you have kind of support that will keep you motivated, hold you accountable, and be there to cheer you on as you strive to reach your goals.

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