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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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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 MFIT — Focus your mind 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 MFIT — Focus your mind, 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…

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.

Productivity Hack That Frees Up Major Time

How Do We Get More Done?

There is nothing like going to bed at night and feeling accomplished because you attacked your tasks and got it done. I know we would all like to increase our productivity tenfold and I would like to talk to you about how I am increasing productivity in my own life.

We all want to be more productive and if you continue reading after the video, I’ll show you:

  • Why you should adopt the Art of Scrum
  • How to plan things out so you are more productive
  • Ways to break down your to-do list to get it all done
  • A supplement that will make you focused and more productive

The Art of Scrum

Recently, I have brought key people into my organization that has taught me the Art of Scrum. If you are a business leader or an entrepreneur, I recommend that you check out the book, Scrum: The Art of Doing Twice the Work in Half the Time by Jeff Sutherland. Scrum is what we use for productivity and it works by holding yourself and your team members accountable. This allows your team to be more productive and efficient and allows you to remove any roadblocks that may be creating tension, inefficiency, and standing in the way of accomplishing your tasks. You must be able to remove roadblocks and plan ahead.

Planning Things Out

For those of you who do not plan, it is important for you to start to plan things out in order to increase your productivity. Whether you make your plans at night or in the morning, you need to plan, do it and then review. For me, I make a plan at night, I do the plan throughout the day and at the end, I review. Once complete, do a self-audit and find those little pockets of time where you perhaps weren’t very productive. Also, take a look what you were able to get done. Do the same the next day, applying what you have learned.

Breaking Things Down

While I think it is best to narrow this down and do it in small increments, such as a day at a time, this can be implemented a week at a time or a month at a time. If you get into this habit, you will increase your productivity.

As you plan, construct your day so that the first thing you do is the hardest thing you will do. By doing this, it will make everything else easier. Whether you are trying to accomplish things within your business, your personal life (such as your fitness or nutrition), or your even relationships, by doing the hardest thing first, it will help make everything else fall into place.

Take that action for one week. Plan, do, review and self-audit. In 7 days, we will reassess. Don’t tell yourself that you will “try” to do this, tell yourself you will plan, you will do, and you will review.

MFIT — Focus your mind

Sometimes we can plans things our and break it down to make the tasks easier and smaller. This can be easier, but sometimes you still have trouble focusing on these tasks. If you’re like me, part of the issue of being productive is staying focused. I cannot, for the life of me, focus on a task long enough to get it done. That is why I take MFIT — Focus your mind. This all-natural supplement really works in helping me focus and zone in on the task at hand. Since I’ve started taking this, I get twice the amount of work done. I’m twice as productive. If you have trouble focusing, this is one supplement you don’t want to pass up.

 

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.

What is the Best Cardio for Fat Loss?

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I’ve noticed a lot of people online have been posting about cardio and while I am not saying that there isn’t a time and a place for the elliptical, I want to make sure that I really shed some light on cardio and what we’ve been told. When you go to a gym, you’ll notice that they have very few machines and a ton of cardio equipment. So, today, I want to talk to you about cardio and why it really isn’t the best for fat loss.

Stay tuned after the video to learn:

  • If you should be giving up cardio
  • The best type of cardio for fat loss

Should You Give Up Cardio?

If your goal is fat loss, cardio equipment is not the answer. Now, I am not saying that if you are really overweight, that you shouldn’t start with cardio, and I am not saying that cardio isn’t right for some people. What I am saying is, if you are able to do high-intensity interval training, which is the best form of cardio for fat loss specifically, then that is what you should be doing.

When you go on a treadmill or an elliptical, you burn calories while you are doing the work, but once you get off that piece of equipment, you stop burning calories. When you are doing a form of high-intensity interval training, what happens is your body goes into O2 debt, or excess post oxygen consumption (EPOC), or the afterburn effect. High-intensity interval training was originally developed for sprinters and is proven through studies that have been conducted all over the world that show that it is the best for fat loss due to the afterburn effect. As you are working out at high intensity, your muscles start to fatigue and they fill with lactate, known as lactic acid build up. Once you stop working out, your body begins to repair and recover, going into O2 debt, working hard for the next 16-24 hours to repay it that debt. While this happens, your body is burning calories, making high-intensity interval training the most effective for weight loss.

Better Cardio for More Fat Loss

I created HIIT MAX™ because high-intensity interval training is so effective in comparison to cardio. If you know my backstory, then you know I come from the world where I was told that cardio was the key. 3-4 years ago, I was doing cardio, but I wasn’t seeing the results. Then I started doing high-intensity interval training, without really knowing what it was, as I started to string exercises together in my living room. Soon, I started losing weight really fast and for the first time, I could see my abs and muscle definition that I had never seen before. This is why I created HIIT MAX™, which has now sold over 112,000 copies in the last year and a half because of how effective it is at melting away the fat.

⚡ Related: Learn How HIIT Can Help You Lose More Weight

Now, I combine high-intensity interval training with weights, which is something I strongly encourage. The foundation should always be some form of strength training, but because not everyone is ready for strength training, high-intensity interval training is the answer.

When you do high-intensity interval training and then come back to the treadmill, you’ll find it to be much easier as your body will be much better equipped to handle LISS (low-intensity steady state).

When doing high-intensity interval training, or any training for that matter, you want your body to remain in an anabolic state and this is why I recommend carb cycling, like we do on our Custom Meal Plans, especially if you are looking to put on lean muscle. What carb cycling does is cycle your body between a catabolic state (where you are burning fat) and an anabolic state (where you are building lean muscle).

Also, when doing high-intensity interval training, what you do in an hour on a treadmill, you can do better with 15-20 minutes. Not only are the exercises more fun and customizable, you are accomplishing more, in less time. The idea behind high-intensity interval training is to do exercises at high intensity followed by exercises of low intensity or rest.

So, if you are doing cardio to lose weight, stop. If you are doing it because you enjoy it or because you are training for a marathon, awesome! But, if you are doing it solely for fat loss because you think it’s the best option out there, this is the mindset change I want you to have. If you make the simple changes and put HIIT MAX™ first, you will start to see results.

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.

 

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