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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

5-move-metabolic-shoulder-workout-banner

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

Pulses

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.

10 Things I Wish I Knew Before I Got Fit

3 years ago, I thought I knew it all when it came to health, fitness, and nutrition.

I was sold on the idea of low-carb and low-calorie diets, thought cardio was the answer to my fat loss prayers and tried every single extreme trick in the book.

Well, through trial and (a lot of!) error, I realized that these weren’t the way to achieve my goals.

And through my own journey, and working with others, I found out the truth and put together the 10 things I wish I knew before I got fit.

Check out the video or read on to find out what lies, myths and misconceptions I fell prey to, so you can avoid making the same mistakes.

1. Muscle Burns Fat

Back in the day when I was 180 pounds and 24 + % body fat, I didn’t realize the importance of muscle.

I thought muscle was only for bodybuilders, and that if you wanted to get lean and drop pounds, you had to do cardio, cardio, cardio. All day, every day.

What a mistake that was.

I started weight training, built some lean muscle and the fat just fell off me.

Muscle increases your metabolic rate, meaning you burn more calories 24/7 –even while you’re sleeping!

2. Carbs Don’t Make You Fat

Good quality carbs are essential if you’re training hard and want to build a fit, strong, ripped physique.

It’s refined carbs –your white bread, your soda, and your candy –that make you fat.

You never have to completely cut your carbs –you simply have to pick the right types of carbs and cycle them.

⚡ Related: Learn the Difference Between Good and Bad Carbs

3. The More Water the Better 

This is so simple to do but so effective.

My general rule of thumb is ½ oz of water per pound of bodyweight, but more is better.

⚡ Related: Learn How Much Water Your Body Needs Daily

4. Metabolism Adapts

If you eat more, you burn more.

If you eat less, you burn less.

That’s because your metabolism adapts to what you give it, and is the reason why ultra-low calorie diets end up failing every time.

Your body has nothing to use for energy, and so tries to store everything that you eat, meaning your fat loss plateaus and becomes stagnate.

5. Cardio Isn’t the Most Effective Exercise for Fat Loss

Are you still pounding away on the treadmill for hours and hours in an effort to lose stubborn fat?

Are you making steady state cardio the mainstay of your routine?

I can guarantee that this is one of the reasons why you’re not making progress and getting the results you want.

Everybody (regardless of age, experience, and ability) is better served to make weight training or HIIT the focus of their program when it comes to getting lean, fit, and healthy.

⚡ Related: Learn if HIIT Cardio is Right For You

6. Weight Training is Essential

Strength training is so incredibly underrated when it comes to changing your body.

Weight training absolutely has to be the foundation of your workouts. You don’t have to do bodybuilding-style workouts, but you should be striving to get stronger, be that with free-weights, incorporating weights and bodyweight moves into your HIIT workouts, or even with machines.

A good analogy of this is a sprinter vs. a marathon runner.

The sprinter does virtually no steady state work, and focuses on power, yet is jacked, ripped and lean.

The marathon runner only does cardio, and is skinny, weak and still, has some stubborn fat.

7. Fats Don’t Make You Fat

While the name might imply the opposite, fat isn’t the enemy.

Low-fat foods are actually a huge roadblock to your success, as they’re highly processed, contain nasty ingredients your body doesn’t like, and can seriously wreck your results.

Stick with natural fats like avocados, almonds and olive oil.

⚡ Related: Learn the Difference Between Good vs Bad Fat

8. Consistency is Key

Don’t try to go all out, straight from the start.

Just pick a goal you can easily achieve, and stick with it from day one.

Even if that means you only commit to two 15-minute workouts each week, you’re far better off doing that, and making it a habit, then declaring you’re going to do an hour every day, then completely falling off the wagon by the start of your second week.

9. Goals 

“A goal without a date is merely a wish.”

People never achieve anything without set, time-defined goals –so start making them.

Like point #8, making it attainable is crucial, so goals like –

  • Make sure I get all my workouts in this week
  • Avoid alcohol for the next 7 days
  • Have 4 servings of vegetables every day for the next month

⚡ Related: Learn How to Set Goals for Faster Fat Loss

Work like a charm.

Even better are 30-day goals, such as –

  • Lose 8 pounds
  • Drop an inch from my waist
  • Fit into my favorite suit again

10. Be Patient, Stay the Course and Let’s Get Fit Together

I cannot stress how important this is.

Patience is a virtue, and never more so than in fitness.

If it took you 5 years to put on excess weight, it won’t come off overnight. Sure, you can make quick progress, but try to keep the big picture in mind.

This runs into staying the course –nothing worth having comes easy, so be prepared to put the work in, enjoy the highs and ride out the lows.

And as for getting fit together?

Are you surrounding yourself with like-minded people who are also goal-driven?

Are you making fitness part of your life?

You know that I’m in your corner, cheering you on, but have you got these kinds of people around you too?

A great social support network can be the difference between failure and success. If you need extra support, head over to become an ELITE member, where you will find a community of people just like you who are there to support you, not to mention support directly from me and my team, with updated workout videos that are updated constantly, new recipes every month, complete training guides and much more!

For a more in-depth look at the 10 things I wish I knew before I got fit, check out the video –

3 Major Benefits Of Adding Constant Resistance Training To Your Workout

WallSit-243x300What is Constant Resistance Technology..?

The easiest way to define (CRT) is any time you use your own body weight as the source of your resistance, you are using constant resistance technology.

Push-ups, pull-ups, air squats, wall-sits, jumping jacks, and even stretching falls into this category.

Sometimes special apparatuses facilitate calisthenic exercise.  I bet you’ve heard of adjustable step-up platforms, inversion machines, pull-up bars, TRX suspension systems, even slant boards for situps.

Calisthenics is designed to improve a multitude things; endurance (cardiovascular or in a single muscle group), strength, and/or flexibility.

Even running is considered a calisthenic exercise because again you are using your own body weight.  If you want to increase the level of difficulty during calisthenics, simple add resistance with dumbbells and/or strength bands.

How do I know (CRT) works?

Aside from the fact that I use this type of training during every workout and have had amazing success…

iStock_000023091527XSmall-300x199Have you seen what Olympic athletes look like?

I am specifically referring to those that train in gymnastic rings.  These athletes are training with constant resistance technology each time they train.

The great thing about calisthenics or (CRT) training is you can increase the stress level in a number of ways.  For example, you can add weight, increase duration, and/or increase the number of reps.

Constant Resistance Technology can also be isometric, functional isometric, compound and compound aerobic exercises.  Furthermore, by examining the training sequence you can not only increase or decrease cardiovascular intensity but also stress on the muscles.

Calisthenic exercises are nothing more than a special application of constant resistance technology.  It’s actually quite simple to understand. If your body weight is sufficiently heavy, it delivers overload to the muscles. In other words, calisthenics is just like constant resistance weight training.

The most important thing to remember about (CRT) and calisthenics is that if your muscles do not continually receive more stress than they are used to, you are not progressing and only maintaining.

Recommendation…

By putting into play the advice above, you’ll be able to keep your body guessing and therefore keep your body progressing. Varying speed, form, time, weight, sequence, and/or the number of reps and you could easily use (CRT) training to continually improve both your aerobic and anaerobic capacity.

I also recommend signing up for a Custom Training Plan and have a workout program designed for your specific goals.  

6 Facts The Supplement Companies Don’t Want You To Know About Protein Shakes & Bars

If you think you have an advantage at building muscle by buying protein powder or bars, you may be sadly mistaken. So many of us have become victims of the persuasive and misleading marketing that these companies plaster all over the web and across magazines.

Of course, they seem like a great option to enhance your over-all fitness, with their bright and alluring packaging, gorgeous models promoting them, and the enticing claims they make. Sound familiar?

A protein bar is really nothing more than a candy bar with some additives that claim to get you ripped and lean in no time. Take a look at the ingredients in these protein bars; you’ll likely find high fructose corn syrup, sugar alcohols, artificial sweeteners, etc.

These are all terrible for your body and may actually cause adverse effects.

If you consume three or more protein shakes a day, you could be causing health problems due to contaminants in these products.

In an investigation published by “Consumer Reports” back in 2010, heavy metal contaminants were found in at least one sample of each of the 15 protein drinks examined!

These contaminants were arsenic, cadmium, lead, and mercury. Do these sound like ingredients you should be putting into your body?

Aside from the dangerous ingredients in protein bars and powders, experts have said that too much protein can, in fact, lead to dehydration, digestive problems, increase your risk for osteoporosis, and can even cause kidney problems. So the question is, why are we still throwing away our money on these products?

Not only are they outlandishly expensive and dangerous, but you can get your protein from whole foods. If you do need to supplement with a protein powder, go with something that is free from artificial ingredients and is all organic. Make sure you read the ingredients so you know what you are putting into your body, rather than dangerous chemicals. If you do choose to go with a protein supplement, I would recommend an Organic Vegan Protein Superfood, as it is top quality and ONLY made with natural ingredients.

Did You Know?

A half of a chicken breast contains 27 grams of protein, three scrambled eggs will give you 20 grams; all for under a dollar per serving!

It all comes down to is this simple fact: There are NO shortcuts! Mother Nature has given us the resources to live happy, healthy and productive lives.

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