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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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4 Ways Jumpstart a Sluggish Metabolism


When looking to burn fat, everyone is looking for tips, tricks and hacks to get their metabolism working better and faster than ever before.

In this post, you’ll see…

  • A video where I detail 4 ways you can increase your metabolism
  • How you can get even faster fat loss

Metabolism is the rate at which your body burns calories and it is entirely in control of how many calories you turn over each day, how your body functions, and how much fat you lose.

And because it is so important, it’s vital that you take care of it.

Unfortunately, too many of us fall prey to the pitfalls of super-low calorie plans, crash diets, restrictive food lists, zero-carb menus, and supplement schemes and scams. While these may result in a speedy drop on the scales, they can wreak havoc on your metabolism and do more damage in the long run.

This can seriously hinder your attempt to lose weight, get lean and/or build muscle.

But all is not lost and there are actually some things you can do to increase your metabolism.

If you take care of your metabolism and implement certain protocols and procedures, you can repair it to the point where it’s back to being a fat-burning machine, torching calories like never before, and getting you fast, sustainable results in a healthy way.

4 Ways to Increase Your Metabolism

For a round-up of all 4 points, check the video, then keep reading for a full description.

1. Eat More.

This may sound ridiculous, but it can actually work if you do it right and eating more is one of the best ways to increase your metabolism.

When you drop your calories too low and remain there over time, your body starts to adapt, and it finds ways to burn fewer calories by lowering your metabolic rate, leaving you eating less and going nowhere.

We’re not talking about eating more by suddenly shoveling down huge bowls of cereal or entire pizzas, but a small bump up in calories, using whole foods, can do wonders for metabolic repair.

2. Eat More Frequently

While there’s some debate on this one in the scientific realms, I will always preach what works for me, and what has worked best for my clients.

And in this case, that’s eating frequently.

My top advice is to instead of eating just two or three big meals per day, you eat the same amount, but split it over five or six feedings.

Try eating within 30 minutes of waking, then every few hours after that to give your metabolism fuel and keep it burning hot.

By eating less at once, but more often, you may even feel like you are eating more and thus staying fuller longer. There are studies that show people who eat less in one sitting, don’t necessarily miss the food they didn’t get, nor do they begin to feel hungry any sooner than normal [1].

3.  Move Your Muscles

Moving Muscles = Moving Metabolism

By getting active, and constantly moving, your metabolism will love you.

It’s no secret that exercise and physical activity burns calories, and this calorie burn is a direct response to your metabolism working harder.

Yes, this includes training, but it also means movement in general, so try to walk a little more. Get up from your desk every hour, or even just start playing with your kids or doing some gardening on the weekends instead of sitting in front of the TV. The goal is to stay as active as you can.

4. Build Muscle

A lot of people (women especially) are scared of building muscle.

And sure, you may not want to look like a bodybuilder, but did you know that lean muscle tissue is a powerful factor in raising your metabolic rate and burning more calories?

It takes more effort (and therefore more calories) for your body to maintain muscle than it does to maintain fat, so even just a few extra pounds of muscle can give your metabolism a huge boost.

Oh – and that bodybuilder thing – those guys and girls only look like that because they’re following muscle-building specific diet plans and routines.

So don’t worry, you’ll look great, and burn fat so much faster by adding a few pounds of muscle. I promise you won’t turn into a big muscle-man or muscle-woman!

Want Faster Fat Loss?

You can implement each individually, or, for the ultimate progress boost, why not go the whole distance and try everything?

You can eat a little more, space your meals closer together, add in some daily activity, and start hitting the weights harder and see drastic visual progress in your body.

It will take a little adjusting and tweaking, but none of these are super complicated.

That’s the beauty of monitoring your metabolism – small changes can yield huge gains. You’ll be healthier, happier, and leaner.

Learning what works best for you on your own can be frustrating and challenging and that is why we offer Custom Meal Plans and Custom Training Plans, meals and workouts specifically designed for you, your body, and your goals.

When trying to figure out what you should be eating to get to your specific goals, it can be very frustrating. There is so much conflicting information out there telling you what to do, but none of it works. This is because everyone is different and so everyone needs different things to get to their goals.

Let our nutrition experts do this for you. We have completed over 40,000 Custom Meal Plans to date – these are specifically designed for you and your goals, and designed around your unique body type. This means we use your specific body stats, your wants, needs, and goals. Plus, we take into consideration your activity level in order to make sure you know just what to eat, and when, every day of the week. This removes 100% of the guesswork!

Lack Motivation?

Do you ever find yourself wanting to give up or asking yourself, “What am I even doing this for? Why continue?”

If you have, you are not alone. We get it, especially when it comes to sticking to your meal plan or sticking to your workouts. Sometimes, we tend to lose focus and we find ourselves lacking the motivation we may have had in the beginning.

When you first start out, you have that drive in you. You know what your goals are and you want them bad. You want them now and you are ready to do anything to get there. Give it some time, and that drive can start to fade as you realize it takes the time to reach your goals and they are not instantaneous.

Would you believe me if I told you we’ve all been there?

No matter what level you are at in your fitness journey, whether you love working out or are only a casual gym goer, whether you have been doing this for years or you are just starting out, we all want to be better and improve our lives.

Everyone wants to be better than they have been, and better than they are now, but sometimes, gaining the motivation needed to push ourselves further or to even get moving can be difficult.

Lack of motivation is something that we all deal with at one point or another and there are two main culprits. And as it turns out, these two these are the things we talk about the least.

When we lose motivation it is either because of we 1) get bored and so we no longer have the desire to continue, or 2) we aren’t seeing the results we wanted when we wanted and so we get frustrated and lose the desire to continue.

5 Ways to Stay Motivated While Losing Weight

  1. Change Your Routine: If you are completing the same workouts and same routine over and over again, it is really easy to get bored and lose motivation as the workouts become more of a chore, rather than something to look forward to. And you know what? Your body feels the same way. This could also be preventing yours from seeing the results that you want.Both your mind and your body adapt to doing the same routine and the same exercises time after time. This is why it is important to switch up your routines so that you stay interested. Every day should be something different so that you stay interested.
  2. Try New Food: Just as your workouts can get boring, we understand that your nutrition can get boring as well. When you eat the same thing over and over again, it can get boring, so make sure to switch it up. Be sure to follow us on social media, as we are always giving new recipes that you can add to your meal plans and keep them interesting and fun. Also, be sure to tell us what types of foods you want to see on your meal plans.
  3. Get Support: Sometimes we get times we get tired and lose motivation because we have no one backing us up. While we are always here for you at Morellifit, to help you achieve your goals, sometimes you need more. Sometimes you need someone you is physically there for you. Make sure you let your family and friends know of your goals so that they can cheer you on and be there for you.You can also get a workout buddy, who will be able to be there and make sure you get to your workouts. Someone you is in it with you and knows every struggle you are making. They can help to motivate you when you are feeling frustrated.
  4. Create a Plan: By having a plan, whether it be on a Custom Meal Plan or a workout plan, can help to make sure that you are organized and have a schedule to stick to. By getting on one of these plans, you can also make sure that you are doing the best you can for your body, whether it is by getting the right nutrition or by getting the right workouts in. Too often, we aren’t seeing results because we are not dialed in on our workouts or nutrient…through no fault of our own. Sometimes, it’s hard to know what little changes and tweak need to be done to get you to where you want to be. When we stop seeing results, we lose motivation.
  5. Get Information: Learn as much as possible about what you are doing. When we don’t know the details of what we are doing or why we are doing something, it can become frustrating. This is why it is important to learn as much as possible, so you can make the right decisions for yourself and when you do lose motivation, you can remind yourself why you are not only doing what you are doing but why you are doing what you are doing the way you are doing this. Get information by reading as much as you can. You can also follow us on Instagram (@morellifit) or Snapchat (@morellifit), where we are constantly trying to motivate you, keep things interesting and teach you how to stay healthy.

When you lose motivation it is so easy to become frustrated, especially if you are just beginning and are not sure what you are doing. When starting out or trying something new, we often lack the detail and advice needed to do things correctly, which can either lead to frustration due to a lack of understanding or a lack of seeing results from improper execution. When we get frustrated, we lose motivation.

Use these tips to stay motived and reach your goals!


3 Shocking Milk Lies Exposed

You’ve been lied to…

Milk is a staple of the American home. For 50 years, we’ve been told that it’s healthy and should be part of a balanced diet.

But, if you knew what’s really floating in that glass, you would never drink another drop of this toxic beverage as long as you live.

Milk has become the staple American drink of choice at mealtime. We are told to eat our cereal with it, have a glass with dinner and to eat yogurt and cheese if we want to get our daily amount of calcium.

We have been told since we were children to drink our milk if we want to “grow big and strong”. However, this couldn’t be further from the truth.

In this blog and video, you’ll learn:

  • What is in your milk
  • Chemicals that you may be consuming
  • Cancer-causing chemicals that are being pumped into cows
  • Disease caused by milk
  • Healthier milk alternatives

Milk is loaded with chemicals


Milk is a toxic concoction of the following: Hormones, rBGH, pus, blood cells, gastrointestinal peptides, and antibiotics.

Does this sound like anything you should be consuming on a daily basis, let alone EVER?

Let me explain these further for you.

One glass of milk contains 59 different bioactive hormones, according to endocrinologist Clark Grosvenor in the Journal of Endocrine Reviews in 1992. Would you want you and your family taking estrogen, progesterone, and prolactin pills on a regular basis?

If you drink cow’s milk and eat dairy products like cheese and ice cream, you are consuming these dangerous substances.

Cows are pumped with cancer-related hormones

In case you didn’t know, rBGH, which is Recombinant Bovine Growth hormone, is a genetically engineered hormone that is directly linked to breast, prostate and colon cancer.

It is said that roughly half of the herds of cows in America are infected with this virus. In American dairies, the average lifespan of a cow has decreased from a natural lifespan of 25 years to just 5 years.

During those years the cow spends its time in a constant cycle of providing milk from painfully engorged udders. The pus from a cow that has developed mastitis ends up in its milk, which then requires an increase of antibiotics. Mastitis is a persistent, inflammatory reaction of the udder tissue that can be fatal to the cow.

Diseased cow fluids found in milk

National averages show that at least 322 million cell counts of pus are in each glass of cow’s milk. This is well above the human limit for pus-intake and has been directly linked to paratuberculosis bacteria, as well as Crohn’s disease.

Milk_Money-300x187What it comes down to is that you are literally drinking body fluids from a diseased animal when you drink milk. If you are eating cheese, you are eating a concentrated amount of milk in a small serving! You’ve got thousands of studies published in scientific journals, plenty of evidence that tells us that milk does not do the body good.

Try healthy milk alternatives

With that said, try going dairy-free for a week or two and let us know what changes you notice in your body and the way you feel. There are great options for substitutions of milk for your diet and they fit right into your Custom Meal Plan. Try coconut, almond, flax or hemp milk.

Try coconut and almond yogurt.

Instead of using butter, use coconut or palm oil.

We encourage all of our readers to do their own research to find out the scary reality of the dairy industry and the products they push on us every day. Be smart and be well.

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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