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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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5 Move-Metabolic Shoulder Workout


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

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

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

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

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

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

⚡ Related: Learn all the Top Benefits of BCAAs

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

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

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

Check out the 5 Move-Metabolic Shoulder Workout below: 

Working Sets:

Shoulder Press

4 sets: 12 / 12 / 10 / 10

30 sec rest in between sets

Seated Rear Delt Flys

Superset with

Side Lateral Raises

4 sets: 12 / 12 / 10 / 10

30 sec rest in between sets


4 sets: 12 / 12 / 10 / 10

30 sec rest in between sets

Front Raises

4 sets: 12 / 12 / 10 / 10

30 sec rest in between sets

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

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

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

  1. 8oz of Almond Milk
  2. 1/2 cup of Frozen Blueberries
  3. 1/2 a Banana
  4. 2/3 cup of Quinoa
  5. 2-3 scoops of Organic Vegan Protein Superfood

Blend all of your ingredients in a blender and enjoy!

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

3 Reasons To Think Twice About That Energy Drink


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

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

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

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

In this post, you’ll learn:

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

What Makes Energy Drinks Dangerous? 

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

But this isn’t really the whole story.

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

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

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

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

3 Reasons You Should Rethink That Energy Drink

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

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

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

Energy Drink Alternatives

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

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

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

Chocolate Espresso Protein Shake [Recipe]

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If you are looking for that caffeinated buzz in the morning, but want a healthier alternative to Starbucks, here is a great Chocolate Espresso Protein Shake. It’s quick and easy. This protein shake will not only wake you up in the morning, but it will fit nicely into your Custom Meal Plan.

Chocolate Espresso Protein Shake

  • 2 scoops of Organic Vegan Protein Superfood
  • 1 tbsp cacao powder
  • 1 cup of almond milk
  • 1/4 cup of almond butter
  • 1 shot of espresso (We recommend Grind …free trial!  )
  • 1 frozen banana

Then blend all together and enjoy!

Macros: 28p/31c/4f

We’re sure you are going to love this smoothie. It is a tastier, healthier alternative to the over-sweetened latte’s you’ll find at Starbucks. Add it to your morning routine to stay on track to your goals and get your day started!

All Pro Science: PreCharge Supplement Review

Pre-workouts are a highly requested review that we are asked to do here at Morellifit quite often. Of course, some of you might know that Michael and most of our Morellifit Coaches use Grind Coffee as a pre-workout, but they are always wanting to try and bring the best information to you. This is why this week, Michael and Chris test out and talk about All Pro Science: PreCharge.

Michael chose to review All Pro Science because he knows this company does a lot of the right things when it comes to supplements. Although it isn’t as good as Organic Vegan Protein Superfood, it speaks to how natural the company tries to be. The pre-workout is labeled as “natural,” and even though we are not big on pre-workouts, when something is labeled as natural we tend to be curious about it.

So to really give this product a fair trial, Michael tested it out for a week. He liked the way it made him feel while on it and working out, so he sent it out for further investigation. If this truly was an all natural product, then maybe there was a way for Morellifit to do an all natural pre-work out for Morellifit Nutrition. Unfortunately, the data came back and told us that it was in fact, not an all natural supplement. There are actually some synthetic ingredients in it. There are actually some synthetic ingredients in it and informed us, there is no way to make this product an all natural blend.

A lot of pre-workout products on the market are not just made with caffeine anymore. They can also be paired with amino acids, branch chain amino acids, glutamine, creatine, and other variations of these things. Even though these seem like all good additives, these are not the only ingredients in your pre-workout. On top of those things they add additional stimulants other than caffeine, sometimes even stronger, that can be pounding away at your nervous system. That said, the caffeine in PreCharge is not coming from a bunch of chemicals, which is why it can probably be labeled as natural, but is actually just a natural form of caffeine.

What we found is the amount of caffeine in this is relatively low. There is a mere 30mg a serving, which pales in comparison to an actual cup of coffee, which would be around 90mg a serving of caffeine. If you are someone who is very sensitive to caffeine and just want a little perk with the added benefits of glutamine, amino acids, creatine, and B vitamins then this would be a good product. This is a product that won’t give you crazy jitters or make you go over the top when working out.

All Pro Science: PreCharge pre-workout summary:

Pro: Good flavor, no artificial taste. Natural caffeine used. No jitters and no crash.

Cons: Not all ingredients are natural. Not a big boost of energy for those who already drink coffee or take other stimulants. Better as an intra-workout supplement based on the ingredients.

This is a good product intra-workout due to the low levels of caffeine as well as this list of ingredients:

  • 2g amino acids
  • 3g creatine
  • 4g glutamine
  • 2g taurine
  • 7g natural sweetener from cane sugar

Plus a list of other vitamins and electrolytes

Overall this product is one of the better ones out there in terms of how natural it is. This product can be good for someone wanting to switch to a less intense than a product than something like C4. If you were to cut out that product, or even a good amount of straight caffeine and reset, then this product would be something you could be successful on. It would be able to give you a little clarity and focus for your workouts without the jitters or a crash.

Supplement Q & A: Fat Burners, Krill Oil, Casein, and Pre-Workouts

This question and answer session are with our Morellifit Coach Chris. Today’s topics cover supplements.

Keep reading after the video to learn…

  • Whether a whey isolate or casein is a better protein source, and what is my go to protein supplement
  • If you should be taking a pre-workout supplement
  • Top benefits of BCAAs
  • Why taking a fat burner may not be worth it
  • How krill oil beats fish oil

What are your views on Casein? Is it good?

Milk contains proteins. You might see on the back of ingredient labels milk protein isolate, milk protein concentrate, and calcium casein. Casein is the main protein found in milk. So milk protein is the whey and the casein together. When we take something like the whey protein isolate, what we are doing is pulling the whey away from everything else and isolating it. Casein digests a little slower, and it’s a different kind of protein. Whey isolates digest just a little faster. Most people are not allergic to whey protein, but a lot of people have allergies to casein. Michael has had severe allergies to casein, and that’s not uncommon.  Casein is a protein that can agitate the intestines, and you may or may not have this issue, but I would tell you to stay away from it if you can. It is not considered a high-quality protein. Its bioavailability isn’t near a great as whey protein isolate.

However, if you want the best and cleanest protein, go for Mfit’s Organic Vegan Protein Superfood

Pre-workout Supplements in a nutshell?

Pre-workouts, if you’re someone who’s taken them for a long period of time, you’ll know what that crash is like when you come off of them. You crash hard. The reason is that they are pounding your central nervous system, and they are pounding your adrenal glands to release epinephrine. And caffeine does the same thing, but to a lesser degree, and it’s a lot healthier for you. What I would recommend to you is coffee. And if you’re going with coffee, which I recommend, go with an organic coffee like Grind. It’s really difficult to find a high-quality coffee without a lot of extra junk like pesticides thrown in.

That’s why Michael came up with Morelli’s Coffee because it is a pure organic coffee from a small farm in Costa Rica. If you order it right now you can get free shipping. You can go to and enter FREESHIP and you’ll get free shipping on your order. Grind Coffee has become one of my favorite pre-workouts. I do a shot or two of espresso before I go to the gym. It perks me up, gets me going and I have enough energy to where I can really push through a hard workout and I don’t crash. That’s the best part.

If you take a pre-workout like you get in the stores, eventually you need it just to be normal. Your body becomes so adaptive to it, used to it, that you have to have it to feel normal. What I would recommend to you is that if you don’t like coffee or you don’t like espresso, just try it. Just start drinking it. I didn’t like it either. The last thing I wanted to do was grab a shot of espresso or a cup of coffee. It wasn’t my thing. I used to be hooked on pre-workouts. And I can tell you that my overall quality of life is much better, I’m not near as tired, not near as run down, not near as dependent on a harsh stimulus to work out. Coffee is awesome.

Benefits of BCAA? When to take them?

Branch chain amino acids (BCAAs) are specific to skeletal muscle. Protein is made up of Amino Acids, and you take them in, you chew it up, its sits with some acids and enzymes and it gets broken up. They can take a long time break down. Then those amino acids go to the liver and your body does what it wants with them.

You want to take them intra-workout, that way they are in your blood while you are training. What that will allow you to do is go that extra mile, and push yourself a little bit harder. Your body is already taking and using them to start repairing the damage that is created during exercise. And it is creating an anabolic environment. That is an environment where we build up muscle tissue. Whereas exercise in itself is catabolic in nature, so your breaking muscle down.

⚡ Related: Learn the Top 6 Benefits of BCAAs

What are your views on fat burners?

Fat burners are a lot like pre-workouts. They beat the crap out of your central nervous system and your adrenal glands. It can actually create more damage in the long run then the gain or benefit your going to have to do them. Just don’t do them. We all want that quick fix, but what is going to happen when you stop taking those fat burners and then don’t change anything else in your life. You are going to go right back to where you were and maybe even worse because your adrenal glands are shut down. Now, you could screw up your thyroid, and a lot of different things that can screw your metabolism up. Just stay away from them.

⚡ Related: Fat burners have a lot of negative side effects, but do they even work?

I know there is a great selling point, which is if I just take this pill, I don’t have to change anything else, I don’t have to work any harder and I’m going lose fat.  But I want you to think long term. What’s going to happen when you stop. If you want to pick up your metabolism drink coffee. It is the most underutilized fat burner on the market. It’s coffee, caffeine, from a pure source. And, not just taking caffeine pills. Coffee has a lot of antioxidants, and it’s very good for you. Stay away from fat burners, I want you to focus on making changes in your diet, and your activity. If you don’t sleep very much, sleep more. That in itself is a fat burner. You produce the most growth hormone when you are sleeping. Growth hormone burns fat.

Fish Oil over Krill Oil?

Krill oil and fish oil a great source of Omega 3’s. Both are great options, but this doesn’t mean that krill oil and fish oil are equal.

Omega 3’s are something everybody really needs. Especially in America, we eat a lot of processed vegetable oils and we are getting a lot of omega 6’s and omega 9’s. The imbalance that we create in our body creates a lot of inflammation. By taking omega 3’s you can reduce inflammation. If you have joint pain, it can help with that. If your nails are brittle, your skin is always dry, and your hair breaks, Omega 3 actually helps. They help to soften the hair, soften the skin, and strengthen the nails. They also improve eye health, eyesight, it’s good for the heart, and good for your blood vessels. It’s something I recommend everyone to take. Also eating wild caught salmon at least once a week will really help bring those omega 3 levels up.

The TRUTH About Caffeine!

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If you are an avid lover of coffee, then you know where the obsession over this dark brewed beverage comes from. It’s been called the nectar of the God’s and the first credible reference to coffee trees appearing was in the 15th century. So this age-old golden brew has been seducing our taste buds for centuries but also has been providing more than just a delicious drink. The health benefits of caffeine are wide and its role in fitness is just starting to get noticed.

What is Caffeine Good For? 

The name for the delicious chemical called caffeine is actually called 1,3,7-trimethylxanthine. Caffeine provides Vitamin B to help produce energy, Vitamin B5 to help the body use fats and proteins, and Manganese which helps control blood sugar. In addition to all that, it contains Magnesium which helps keep blood pressure even, Potassium which is essential to your heart and kidneys and Niacin that can help cholesterol levels. For those who have several cups of coffee a day these numbers can really add up, but the daily recommended limit of coffee is about 4.7 cups of drip coffee which equals about 400mg of caffeine. Anything over that limit could interfere with sleep patterns or give the drinker a jittery feeling.

Coffee also provides a boost to the brain by temporarily increasing focus and concentration. This can lead to increased learning. But, aside for what it gives out the body and our mind, it can help with fitness for those who work out. There are many risks associated with taking pre-workout and fat burners, if you want to know what they are, just read their warning levels. Those who are looking for a more natural way to have a burst of energy can drink a shot of espresso or just have a coffee for a natural boost. Caffeine can increase stamina during a workout and can increase adrenaline which can lead to a better workout.

Besides an energy boost, caffeine in studies has shown to increase fat burning in the body. Along with increased fat burning, it can break down fat as well. Plus, the effects of caffeine can last up to 6 hours after ingestion which means these fat burning benefits last a while. After a hard work out caffeine has been shown to decrease post-workout pain by up to 46% (12, 3).

Caffeine is naturally occurring in the coffee bean and can be extracted by pressure cooking the beans and leaves with CO2 to produce it in the powder form. This has lead to caffeine being added to a multitude of products including fat burners and pre-workouts. But these products also contain a multitude of other, sometimes unhealthy, ingredients. Instead of risking ingesting questionable ingredients for the sake of energy, you can turn to the tried and true energy from natural coffee. Of course organic and fair trade coffee is always the healthiest choice, but any coffee will give you the caffeine boost and benefits.

Next time you drink your cup of joe just imagine all the good things it’s doing for your body. And when thinking about energy for workouts always look for a more natural solution like straight black coffee to get you through. When given the chance always choose organic brands, like Grind Coffee, because regular nonorganic coffees are one of the heaviest sprayed crops. Nonorganic coffee can be sprayed with up to 250 lbs of pesticides before it’s harvested. So when you can, buy organic or drink organic coffee. Delicious and beneficial, this drink makes it to the top of our fitness drink list.

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