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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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Top 10 Gluten Free Swaps

If you are working hard to improve your overall health and quality of life, one thing you need to start doing if you haven’t yet is to start to remove gluten from your life.

And this doesn’t mean you should go run out and buy the gluten-free version of your favorite foods. If you are eating processed foods and pick up the gluten-free version, this doesn’t make it healthier and can even make them more unhealthy as companies try to replace the gluten with even more harmful ingredients.

The best way to avoid gluten is to eat a diet of whole foods, just like most of the foods we put on our Custom Meal Plans. If you are trying to avoid gluten, just let us know, and we’ll make sure to make you a plan that is entirely gluten-free, yet still full of fantastic tasting meals that will get you to your goals.

But, because gluten is naturally occurring, eating all natural foods and grains can still contain gluten.


  1. Pasta – Who doesn’t like pasta? It’s it always one of the top foods that people miss when they start eating healthy and when they cut out gluten, so the best thing to do is to find something to replace it. Just because you are living a better lifestyle that is healthier, doesn’t mean you can never have pasta again if you replace the noodles with better ingredients.

Swap – Zoodles (zucchini strings) and spaghetti squash are great alternatives to gluten-filled past. They taste great with marinara sauce and protein toppings, but you don’t get the gluten and instead get a nice serving of vegetables.

  1. Bread – Bread is everywhere and if you’ve made the switch to gluten-free, or even just eating better, this may be the food you miss because we use it everywhere. Often, you are served bread before a meal, you eat toast for breakfast, or you eat it with your hamburger. Some people include bread in every single meal that they eat, even though it isn’t good for us.

Swap – Sweet potato toast is the perfect replacement for your morning breakfast. Just slice your sweet potatoes, so the slices are ¼ inch thick and place in the toast, allowing them to cook until they are cooked through. You may need to toast them 3-4 times until they are done, but then just put butter, almond butter, or avocado on it.

  1. Flour – Most traditional flour is made from wheat, which contains gluten. Flour is a top ingredient in baked goods and some dishes.

Swap: Almond flour – Almond flour is a great alternative to flour made of wheat. It is easy to use and does not contain gluten, so it is the perfect swap!

  1. Tortillas – So how can you have Taco Tuesday without tortillas?

Swap – Lettuce or use cassava and coconut tortillas! Lettuce cups or pieces of chard are a great alternative to gluten-filled tortillas, or if you really want a tortilla, go with a cassava and coconut tortilla.

  1. Salad Dressings – Too many salad dressings have gluten in them, as they are put in as a thickening agent. Unless your dressing is all natural AND gluten-free, you may want to think twice.

SwapHomemade salad dressings are the best. Not only can you control everything that is put it in, but you can be sure it will be gluten-free.

  1. Granola – Granola is not a product that you regularly see and automatically think gluten, but because most granola contains a lot of oats, it is often contaminated by gluten. When purchasing granola, be sure you grab one that is gluten-free.

Swap – All natural granola that is gluten-free, or make your own granola using gluten-free oats, or just make it oat-free.

  1. Oatmeal – While oats themselves do not contain gluten, they are typically processed in the same facility as wheat. This means that oats have a high rate of contamination and if you have celiac disease or a gluten allergy, this can be problematic. 

Swap – Swap your oatmeal for gluten-free oats and make your oatmeal from scratch. These can be processed in a facility that is contaminated with gluten. When buying your oats, make sure that they say they are gluten-free. If you are unsure about the product, reach out to the company to make certain.

  1. Crackers – Most crackers that are sold on the shelves contain gluten, and those that don’t are usually so heavily processed to the point where you shouldn’t be eating them. Try something all natural and gluten-free.

SwapMary’s Gone Crackers are a great alternative to traditional crackers and are made with all organic ingredients, plus they are also vegan!

  1. Cookies – If you haven’t switched to whole foods yet, then you are probably eating cookies made with gluten. This is also the case with any baked goods that may be made with flour.

Swap – Try making your own cookies from almond flour or other, natural, gluten-free ingredients. This way you know just what is in them.

  1. Cereal – Most of us grew up on cereal, and if you have kids, you may be feeding it to them as well. There are so many things wrong with the fun packs of cereals that line the shelves at the grocery store, as they contain a lot of artificial ingredients, tons of sugar, and a lot of gluten. Even natural cereal without the added sugars still may contain gluten.

Swap – Gluten-free rice cakes are a great alternative to traditional cereal. They come gluten-free, and it is so easy to turn it into a delicious cereal. Just break up the rice cakes, add some almond milk and banana. And, if you want extra flavor and protein, this tastes great with Organic Vegan Protein Superfood.  

If you are on our Custom Meal Plans, many of these foods may be familiar to you as we try to limit the amount of gluten on our meal plans, with the only exception being Ezekiel bread if you really want to have bread on your plan. Otherwise, just let us know you want a gluten-free meal plan, and we can turn both the Custom Meal Plans and our Shred Fast meal plans into an entirely gluten-free diet.

How To Foam Roll For Faster Recovery

Working out is crucial to reaching your goals, no matter what they are. Whether your goals are to lose weight, gain muscle, or just maintain an already healthy lifestyle, it is important to stay active.

Depending on your goals, workouts may vary in style and intensity, but there is one that that will never change and the is the importance of recovery.

In order to prevent injury and continually improve in your workouts, you must take the time to recover from your workouts so that your body can rebuild. You could even say that recovery is just as important as the workouts themselves.

One of the best ways to help your body recover from its workout is to use a foam roller. As effective as this tool is, it is often underutilized, especially by beginners who either may not know what a foam roller is or don’t know how to use one.

We all know that to recover properly you need to give your muscles a break, and if you want to accelerate this process you can take protein, BCAAs, or X-Cell. But did you know that a foam roller could also help you recover faster?

What You’ll Learn About in this Blog:

  • What a foam roller is
  • The top 4 benefits of foam rolling for movement and recovery
  • How to incorporate it with your currently stretching routine
  • A step by step full foam rolling routine to do at home



A foam roller is an exercise device used to help a person stretch out their muscles through massage. They can come in many shapes, sizes, colors, and levels of firmness and can be used on almost any body part.

Using a foam roller can help sooth sore muscles, speed up recovery, and relieve stress and tension throughout the body when used correctly.

Having a good foam rolling routine is just as beneficial to your recovery as having the right supplements.


  • Increased Flexibility and Movement – Regularly using a foam roller can greatly improve your flexibility and joint movement. You are most flexible right after your foam roller routine and this can lead to a better workout [1, 2, 3].
  • Enhanced Performance – Studies have shown that regularly using a foam roller helps to improve your strength, agility, and speed. Not only does it increase your performance in the gym, but it does so more than traditional stretching [4].
  • Faster Recovery – When you use a foam roller it can help to increase recovery time, reduce the soreness of your muscles and help you feel better after every workout. Plus, it helps you get ready to get back in the gym and kill it [5]!
  • Prevents Myofascial TightnessMyofascial is the skin around your muscles and post workout, this can tighten. Using a foam roller after your workout can help to avoid tightness of this skin post workout [6, 7].


Learning how to incorporate a foam roller into your routine is simple once you get used to using it. It may seem a bit strange at first, but once you get the hang of it, you’ll be happy that you did.

Foam rolling can take the place of stretching and studies have shown that it can be even more effective than traditional stretching.

It is also best to use a foam roller before your workout, after, and on your rest days. This will give you the quickest recovery. Adding a good foam rolling routine into your workout is simple. Just focus on the muscles you will be working out and use the foam roller on them for 30 – 60 seconds. 

Here is an example of how to foam roll correctly. Below the video are additional areas on your body you can use a foam roller.


Top 3 Supplements For Faster Recovery & Greater Gains

Taking the time to recover is essential to staying healthy and getting to your goals. When you take the time, you rest your muscles and bones are better able to rebuild and recover from your previous workout.

Adding in clean supplements to your routine can greatly increase your recovery and therefore, increase your results. When your muscles have the time to recover, you can enhance your performance when the next time you head to the gym. After recovery, your muscles are stronger, and you are less likely to injure yourself during your workout.

What You’ll Learn in this Post:

  • The best supplements you should take to boost recovery
  • How when to take protein for the best results
  • How BCAAs are beneficial to recovery
  • Which new supplement will help you utilized your protein and BCAAs



There are several supplements you can use for faster recovery, but the top three that you shouldn’t skip out on is a high-quality Organic Vegan Protein Superfood, BCAAs, and X-Cell.

When choosing supplements, it is important to make sure that your supplements are clean. This means that they don’t include any artificial flavors, colors, or sweeteners as consuming these on a regular basis can negatively affect your health in the long-term.

You work hard to dial in your nutrition and consume only whole foods, who why mess it up by consuming supplements that are full of unhealthy chemicals and unnatural ingredients?

Organic Vegan Protein SuperfoodPROTEIN FOR FASTER RECOVERY

Organic Vegan Protein Superfood is the number one supplement you want to consume for more rapid recovery and the best time to consume protein is right after your workout and including it in your post-workout snack can be highly beneficial. Protein is great because it is easily digestible and can be quickly absorbed by your body. This means you are going to get the most out of the protein you are consuming.

Organic Vegan Protein Superfood is also high in branched chain amino acids (BCAAs), and these are essential to a speedy recovery, specifically leucine. This particular amino acid promotes a faster recovery and promotes muscle growth [1, 2].

Consuming protein after your workout not only rebuilds muscle, but it also helps to make your muscles stronger and maintain them. [3, 4].

A good protein supplement also helps promote muscle protein synthesis, so you continually make progress and perform better in the gym [5].

Timing isn’t the only critical factor for knowing how to properly utilize protein for better recovery. You also need to know how much to consume for the best results. This can all depend on your bodyweight. For best results, consume you want to consume about 0.8 – 1.2 grams of protein per pound of bodyweight. This will give you enough protein to adequately fuel your muscle recovery.


BCAAs are one of the most popular supplements that athletes take when working out. When you hit the gym, it seems like almost everyone has their shaker bottle full of their favorite brand of BCAAs. Unfortunately, the majority of this supplement that you find on the market is full of ingredients you don’t want to consume regularly and this can have a negative impact on your results and overall health.

If you want the best results, you need to be sure you are drinking a quality BCAA without all the garbage in it. This is how you get all of the benefits that BCAAs can offer, one of them being improve recovery. The best time to consume BCAAs is pre-, intra-, and post-workout. Not only do BCAAs help give you the energy so you can make it through your routine, but it also speeds up recovery, stimulates muscle protein synthesis, and preserves lean muscle. After your workout, your muscles go through a process of repair and recovery, especially if your training sessions are intense. Drinking BCAAs can help your muscles through this recovery process quicker. [6].

On top of this, drinking BCAAs during your workout can improve your performance during training and help reduce muscle soreness, making your post-workout life much easier [7, 8, 9].

So next time you are working out, don’t forget to grab your favorite flavor of BCAAs so you can drink them throughout your entire workout and recover faster.


X-Cell is a relatively new Swiss supplement that aids in extending the rate of perceived exertion. This means you can work out longer before you feel fatigued and are able to push your workouts a little further than before. This allows you to achieve more during your workout.

This supplement also helps in improving gut health. It also helps with nutrient uptake in the gut lining. By healing the gut and improving nutrient uptake you’re able to absorb essential vitamins and minerals that help aid in recovery. Taking this supplement with help with the absorption of both the BCAAs and the protein you are taking for better recovery as well.

The biggest benefit is cell regeneration in regards to recovery. When you’re doing amazing workouts that really break down the muscle, you’ll need to use a supplement that not only helps with nutrient uptake but also with speeding up cell regeneration.

This new supplement also aids in recovery during your rest time. The best time to take X-Cell is a before your workout with BCAAs.

Just like you use supplements to fuel your workouts, you can use supplements to fuel your recovery. When you do this correctly, it can boost your results and get you to your goals quicker. Although we think we need to continually push ourselves to the edge in order to get better results, this isn’t always the case. Sometimes you need to slow down and relax to see the results we are looking for.


Schedule Your Rest Days Like This For Better Results

Sometimes, taking steps to start a workout routine can be challenging, but it can be just as difficult to make yourself take a day off once you get going and you start seeing results.

If you are working towards your goals, you may be reluctant to take rest days. When you become focused and determined to get the results you want, all you want to do is keep pushing forward, day after day. The last thing we want to do is to take a day off.

After all, we are told that to stay healthy we need to be sure to stay active.

We fear taking rest days for many reasons. We don’t want to miss out on getting better results, and we are afraid that if we take a day to rest, we won’t be able to find the motivation to get started again.

But what if the key to more success was your rest day? Are you missing out on results and not hitting your goals because you are skipping your rest day?

In this post, you will learn:

  • How important rest days are to your results
  • The number of rest days you should have every week
  • Top 4 benefits of taking a rest day
  • What you should do on your rest day
  • The best supplements to maximize your results on your day off



Taking your rest days are just as important as the days you are working out, and by skipping them, you could be doing your body more harm than good, putting you at a disadvantage.

When you don’t take your rest days, you could be putting more stress on your body than it can handle and this can lead to serious injuries. Overworking your body can lead to stress fractures, muscle pains, and joint pain.

It can also lead to overtraining syndrome, a condition that occurs when you don’t properly balance your workouts with adequate time to recover. Overtraining syndrome can result in fatigue, high blood pressure, disrupted sleep patterns, lower immunity, depression, poor performance, and workout related injuries [1, 2].

Not taking proper rest days can have a significant impact on your results and your health, but not in a positive way. Without taking a rest day, you won’t be able to perform your best at while at the gym, which can slow down your results.

When you work out, you are actively breaking down your body tissue, and with more intense workouts you can actually cause micro-tears in your muscle tissue. If you don’t rest these muscles, these tears will not have time to heal and will continue to tear. You know that feeling of being sore you get after a good workout? That is a sign those muscles need to rest and recover.

If you want to work towards creating better health, the key is to take rest days.


How often you take a rest day depends on the individual and how hard they are training. The ideal amount of time for to allow for your body to repair itself from the strains of a workout is at least 48 hours. This will give your muscles adequate time to repair themselves and get you ready to go hard again at the gym.

So does this mean you have to take two days off every time you workout? No, this rest period applies to the muscles that you have been working out.

You’ve heard people mention leg day, arm day, chest and back day, etc. If you want to continually work out and not have to take several days off every time you hit the gym, focus your time on working out one major body area at a time. Workout your legs on one day, and the following day workout your arms. Even though you are still working out, your legs will still be allowed to rest. You should work out each area of your body only two to three times a week, allowing for proper rest time after each workout. On top of this schedule, it is important to take full days off to let your body recover. You should have full rest days about twice a week.

So what about cardio? Because cardio also focuses on raising your heart rate, how often should you be taking rest days between cardio sessions?

When it comes to cardio, you need to learn to trust your body and understand your limits. If you are just starting out and are still learning your limits, try taking a break from cardio two to three days a week to ensure that you are not over-exerting yourself.


  • Prevents Injury – When you take a break and allow your body to rest, you are less likely to injure yourself during a workout. This is because as you rest, your bones and muscles become stronger as they repair. If you don’t rest and allow your body to recover, you are entering the gym with muscle tissue that is already breaking down, making it weaker, and you are more likely to harm yourself. Rest must occur 1 – 2 times per week to actually prevent injury [3].
  • Increased Strength and Performance – Incorporating rest days into your weeks helps to recover and rebuild muscles, making them stronger. This increased strength can then help you perform better during your next workout, making it more effective than if you were to take no rest days at all [4].
  • Better Sleep – Not taking a rest day and overtraining can affect your sleep. When you take the time to let your body recover, your sleep improves. Sleep is also the time when your body does most of its recovery as it is during this time your growth hormones are the highest [5].
  • Improved Immune System – Rest days can impact your immune system, especially if you are doing highly intense training, such as CrossFit. Studies show that taking at least two consecutive days off a week can significantly improve your immune system. When you go hard and don’t take time to rest and recover, your body can experience a drop in anti-inflammatory immune system proteins [6].


When you take a day off after training, it can be difficult to know just what to do during these days to increase your results. You know you can’t go back to working out, so what do you do on these days?

Your rest days should be planned, just like you plan out your workouts. Just because you aren’t working out, doesn’t mean you have to sit on the couch all day and watch TV. You can still take this time to be active and do some more relaxing activities, such as stretching and working on your mobility. This is the perfect time to stretch out your muscles and improve your flexibility, this way you are continually making more progress while also letting your muscles recover.

These rest days are also the perfect days to head to the grocery store and do your meal prepping. Meal prepping on your rest day is the best because you’ll have more energy to take the time to make several days worth of food and make sure you are eating right on the days you are giving it all in the gym.

You can also make this a fun activity day for the whole family, doing things that are low intensity. Here are some examples of activities you can do to stay active:

  • Take a swim
  • Go for a walk
  • Take a leisurely bike ride
  • Play with your kids

Keep in mind that your activities don’t have to be too intense or exhausting, nor do you have to sit at home all day just to rest. You can still get out of the house and have some fun!

Having your rest days planned out and scheduled, just like your workout days, will help to keep you on a routine where you are more likely stay determines and hit your goals.


During your rest days, you can use supplements to make the most of your rest time. The best supplements to take for recovery are protein, BCAAs, and X-Cell.

Organic Vegan Protein Superfood is the best supplement you can take on your days off to improve your recovery. It is a supplement that is quickly and easily digested and absorbed by the body. It is also full of branched-chain amino acids (BCAAs), and one of the benefits of this is that it promotes muscle growth and recovery [7, 8].

This is also the same reasons that consuming BCAAs on the days you workout can be beneficial to drink on days you are working out.

X-Cell is also the perfect supplement to add into your workout days, as it promotes muscle recovery and cell regeneration.

Knowing what supplements to take for better recovery and when you should take them is can significantly improve your body’s ability to rebuild and recover.

3 Toxic Ingredients ALL Big Supplement Companies Use

Do you know what is in your supplements?

Before you read this blog grab your protein powder and look at the ingredient deck. How many ingredients do you see? Are there any you are surprised at? Or are there any ingredients you don’t know or can’t even pronounce?

Chances are if you are using supplements that seem to be trending big on social media and among some of your favorite athletes you are probably consuming stuff you shouldn’t be. Some of these ingredients may even be harmful to your health and may be hurting your goals.

In this post,  you’ll see…

  • Some of the most popular protein ingredients decks out there
  • Why you should avoid some of these nasty ingredients
  • What the cleanest protein on the market is


Take a look at some of the following ingredient decks from some of the most popular protein supplements on the market today. There is a big chance that one of these could be the supplement you are taking.

Dry milk? Artificial flavors? Sucralose? Acesulfame potassium? Why do you need all this? If you are lactose intolerant, this is not going to be the protein for you, even if it didn’t have all the artificial flavors and sweeteners in it.

More artificial flavors, sucralose, and acesulfame potassium. This protein also has soy, which is no good.

Again, we see another big name protein supplement with artificial flavors and sucralose as a sweetener. Plus, why do you need all these ingredients to make your protein consumable?


These last two have very few ingredients, which is a nice change from the first protein, but they still have artificial flavors, sweeteners, and soy. They could even possibly be from the same manufacturer.

LET ME ASK YOU SOMETHING Organic Vegan Protein Superfood

Do any of these ingredient decks look familiar? If so, maybe you should be reconsidering the protein you are putting into your body.

Every single one of these proteins contains sucralose, an artificial sweetener that is has been shown to be damaging to the bacteria in your gut and can even create toxic compounds in your body [1, 2].

Many of them also contain acesulfame potassium, another artificial sweetener that is 200 times as sweet as sugar and can even be responsible for weight gain [3].

We all want our protein to taste good, but you don’t have to resort to artificial sweeteners that will be harmful to your body and your goals.

The type of sweetener you use is important and there are so many different types on the market. Sucralose is the most commonly used artificial sweetener, but there are others you should keep an eye out for as well. Artificial sweeteners can be harmful and do even more damage than the sugar you are told to stay away from.

You also may notice that the majority of popular protein supplements contain soy, which can be very harmful to your health as it raises your risk of cancer and can affect your body’s ability to absorb nutrients. This means the ingredients in your protein may be preventing you from getting the full benefits. Good protein isn’t cheap so why waste your money on a product that could be harming you and your body isn’t fully utilizing?

You won’t find these ingredients in our Organic Vegan Protein Superfood because it is made with all natural ingredients. This means nothing artificial. No sucralose. No artificial flavors. Period.

You also won’t find soy in Morellifit Protein because we know how damaging it can be. Click here to see just how soy supplements can be damaging your health and why a high-quality isolate protein is the only way to go.


Mfit’s Organic Vegan Protein Superfood is the cleanest protein supplement you will find on the market today that also tastes amazing.

Now, look at what is in our ingredient deck:

Organic Vegan Protein Superfood

And don’t worry, we don’t sacrifice flavor for healthier ingredients. This protein is healthy and delicious.

Nutrition is 80% of your goals and is crucial to living a long and healthy life, so why pollute it with artificial ingredients and things that will only hurt you in the long run?

This protein provides real health, not just so that you can look your best, but also so you can feel your best.

4 Alarming Concerns Around Soy Consumption

If you aren’t using Organic Vegan Protein Superfood, then what kind of supplements are you using? What is it made of and could it be harming you?

Supplements are a great way to provide your body with added nutrition that it may not be getting through diet, but with so many different kinds of supplements out there, are you sure you are using the best one for your diet?

In this blog, you’ll learn…

  • 4 reasons why you should avoid soy supplements at all costs
  • Best soy alternatives for vegans
  • How to choose the best supplement for your needs

If you are eating a plant-based diet, or are vegetarian or vegan, then the supplements you take are more likely to be plant-based. And if you are trying to avoid dairy, you are probably picky about the supplements you consume as well, as this is another common reason for choosing a plant-based protein, such as our Organic Vegan Protein Superfood.

Unfortunately, one of the most popular sources for plant-based supplements is soy and is growing in trend. This is because soy is a very cheap crop and profitable alternative to most other plant-based proteins on the market. But is this the best way to go?

The most consumed plant-based protein is soy, so the important question is just how safe is it?

Soy is consumed for numerous reasons. For some, they choose it because of their nutrition habits. For others, they believe it is a healthier option and this is understandable. Soy companies constantly market their products as being healthier than dairy or other plant-based options.

People turn to soy for numerous reason an alternative to dairy, replacing dairy-based products with soy-based products. Most people who replace dairy with soy believe they are doing so because soy is a healthier, low-fat option. They also like that it doesn’t include steroids or antibiotics as you do with dairy supplements.

Whether you are turning to soy supplements because you want to go plant-based with your diet or to replace the dairy in your life, there are some things you should consider and probably some even better alternatives.


Breast Cancer – Soy is high in phytoestrogens, which can impact your risk of breast cancer as many studies have shown an increase in breast cancer among people who consume soy as it can stimulate the growth of estrogen-dependent tumors. One study, in particular, had women consume 38 g of soy protein isolate during a 5 month period. It was found that 30% of the women in the study saw an increased secretion of breast fluid, hyperplastic epithelial cells, and elevated levels of plasma estradiol [1, 2, 3].

Mineral Absorption – Soy also contains high amounts of phytic acid, which can decrease your ability to absorb minerals, such as zinc, magnesium, and calcium. Because of the phytic acid found in soy, it is less bioavailable than other supplements you can find on the market, impacting your body’s ability to break down the foods that you consume [4].

GMO – If you are consuming soy, chances are you are consuming a genetically modified product, as 90% of the soy sold in the US is genetically modified to be used in conjunction with the herbicide RoundUp, which has been known to increase the risk of cancer [5, 6, 7].

Vitamin D – Vitamin is something that we want, however, the type of vitamin D that soy provides is the wrong kind. What our body needs is Vitamin D3, but soy provides vitamin D2 which has no value to us and may even be harmful to our body [8, 9].


There are several different alternatives to soy that are more bioavailable and better for your overall health.

If you are following a vegan diet, the best types of protein supplements are pea protein and hemp protein. These are both high-quality plant proteins that are safer for your health than soy.

Other proteins that are safe to consume would be quinoa and rice protein.  


If you are or just on a plant-based diet then what you want to go with is a clean, organic protein, such as Organic Vegan Protein Superfood


The key to picking a good supplement is to make sure it is high quality and clean. Look for a supplement that has a small ingredient deck of all natural ingredients. This means no artificial colors, flavors, or sweeteners.

The quality of your supplement matters just as much as the type of protein you consume, this is why Morellifit uses only the highest quality ingredients to make our protein. Organic Vegan Protein Superfood is a protein supplement that is 100% all natural.

Curb Cravings with These Natural Supplements

Cravings are something that we all deal with and if you have specific goals you are trying to reach, giving into them can sabotage everything you work so hard for.

Nutrition is 80% of the equation when it comes to achieving goals.

If you are trying to lose weight or even build muscle, cravings can make you want to eat the wrong foods that are unhealthy or lead you to over-consume throughout the day. Food cravings are one of the biggest reasons people fail to lose weight in the first place, and it is easy to see why.

In this post, you’ll learn…

  • How you can stop cravings using natural supplements
  • Top tricks to banish your cravings
  • To bypass cravings and hit your goals!

Ignoring a craving is hard, and it can have emotional side effects. To bypass these side effects, we feel like we must not give into the craving to make it go away. The thought and act of having to deal with constant cravings, not being satisfied, and the emotional baggage that can come with it are enough for most people to throw in the towel and say farewell to their goals.

Cravings can make any new nutritional changes seem impossible to stick to.

The craving most people have trouble with is the sugar craving, which can seem overpowering at times. We sit and obsess over sweats until we finally give in and grab a candy bar or piece of chocolate.

But there are healthier ways to deal with cravings than just to give in to make it go away. Using supplements is a great way to combat any cravings you may be dealing with.


Protein – Having a high-quality protein supplement is a great way to fight cravings because it can help to keep you satisfied for longer periods of time. This means you won’t be hungry and you are less likely to begin thinking about food, and you won’t start craving it. Plus, the Morellifit Organic Vegan Protein Superfood comes in chocolate and vanilla, which are perfect for fulfilling any sweet tooth and much better than reaching for a chocolate candy bar [1].

With the Morellifit Organic Vegan Protein Superfood, you don’t have to worry about consuming artificial sweeteners or sugars that will harm your diet. Even artificial sweeteners can hurt your goals and damage your health.

BCAAs – Consuming BCAAs isn’t just useful for building muscle and fast recovery, but it can also help to fight off cravings. This is because BCAAs can help regulate blood sugar and control our appetites. And if you are active in the gym and pushing hard towards your goals, this may be putting stress on your body which can elevate the stress hormone cortisol, which has been linked to cravings. This means indirectly, especially if you are working out, consuming BCAAs can help you keep the cravings at bay [2, 3, 4].   

Like with protein, you want to go with a high-quality supplement, like Morellifit BCAAs, that is all natural and has no artificial ingredients. When you look at the ingredient deck, mot BCAAs out there are sweetened with sucralose, an artificial sweetener that could be damaging your gut [5].


There are also other ways you can stop food cravings, and they aren’t by giving in or simply ignoring it and hoping it will go away.

Drink Plenty of Water – Sometimes our body craves food when in reality we are just thirsty. Next time you are hit with a craving drink a full glass of water and see if it goes away. Chances are you were just thirsty, and the glass of water will help.

Exercise – If you feel a craving hit, this is a good time to do your workout or just go for a walk or jog around the neighborhood. This will provide you with a good distraction and make you feel great at the same time. When you’re done, chances are you won’t be craving that food you shouldn’t be eating.

Time Your Meals – Time your meals and your snacks so that you don’t become hungry. This is when cravings are likely to develop, so the best thing to do is to avoid the situation altogether. If you need help planning out meals and eating the right foods, so you have an easier time not developing any cravings, to begin with, let an expert nutritionist develop a Custom Meal Plan for you.

Avoid Stress – We all have stress in our lives and just avoiding all stressful situations is easier said than done, but stress can lead to food cravings. Do your best to be aware so you can spot stressful situations before they occur and you can better deal with them. The less stress you can bring into your life, the easier it will be to fight off cravings. This is particularly the case for women; studies show that women who are stressed tend to have a higher waistline due to the effect that stress has on  [6].


Cravings are something everyone gets and most of us experience them regularly, but that doesn’t mean they have to interfere with your goals.

Make sure you are consuming the right supplements that are all natural like Organic Vegan Protein Superfood and BCAAs so you can get your cravings under control. And if you do feel them coming on try one of the tricks listed above to eliminate them.

Remember, there are ways to manage and control your cravings, so don’t let them get in the way of your goals.

Top 3 Meal Replacement Smoothies

It seems that our lives get busier and busier and it can be hard to stay on track with our diet. The last thing we want to do is skip a meal and just go hungry. Instead of turning to more convenient foods that we find while we are out and about, such as the drive-thru, stay prepared with one of these great meal replacements.

All of the meal replacements below are perfectly suited to fit right into your current diet or onto your next Custom Meal Plan. And because they use Morellifit Organic Vegan Protein Superfood, along with whole foods, you know you are consuming only the best ingredients with no artificial colors, sweeteners, or flavors, unlike the meal replacements you find on the grocery store shelf.


🥑  Mango Avocado Smoothie:

2 scoops Organic Vegan Protein Superfood
2 cups spinach
1 cup frozen mango
½ medium avocado

– Top with water and blend together.

Calories – 281
4/39/15 (fat/protein/carbs)

This smoothie is great for lowering your risk of cancer thanks to the high amounts of antioxidants in the mango. They also are low in calories, won’t leave make your blood sugar spike, and can improve gut health [1, 2].

You will also find many amazing benefits with the avocado, this smoothie’s healthy fat. This fruit is known for being able to help lower cholesterol and can help you lose weight by keeping you fuller longer [3, 4, 5].

🍍 Coconut Pineapple Smoothie:

2 scoops Organic Vegan Protein Superfood
2 cups kale
1 cup frozen pineapple
1 tbsp coconut oil

– Top with water and blend together.

Calories – 305

This is the perfect summer meal replacement as the coconut oil and pineapple are almost reminiscent of a pina colada… only healthy.

The pineapples in this recipe really stand out, not just for flavor, but also for all their health benefits. Pineapples are known to help boost the immune system, reduce inflammation, protect against cancer, and improves gut health [7, 8, 9, 2].

Another great ingredient in this recipe is the healthy fat, coconut oil. There has been a lot of controversies lately over the health of coconut oil but this is actually a healthy fat that can help you lose more weight.

🍓  Almond Strawberry Smoothie:

2 scoops Organic Vegan Protein Superfood
2 cups kale
1 cup frozen strawberries
¼ cup organic oats
2 tbsp almond butter

– Top with water and blend together.

Calories – 353

Who doesn’t love strawberries? This thick meal replacement provides the best of both worlds as it is both savory and sweet. But did you know that strawberries can provide some amazing health benefits? They help keep your heart healthy, control blood sugar, and lower your risk of cancer by inhibiting tumor formation [10, 11, 12].

The almond butter provides this smoothie with a source of healthy fats and can help improve cholesterol levels and maintain a healthy weight [13, 14, 15].


Each of these three meal replacement smoothies is well rounded with carbs healthy fats, carbohydrates, and protein and should be easily swapped or added into your Custom Meal Plan.

The great thing about these smoothies is that they all contain vanilla bean on top of other healthy ingredients. This plant has so many health benefits that you don’t want to miss out on. If you are not currently consuming all natural vanilla in your diet, you should be! There are many amazing health benefits of consuming vanilla bean on a daily basis.

Each of these smoothies can be used as a meal replacement when life becomes too busy and you are on the go. They are also a great alternative to shake things up and add something different into your daily routine.

These shakes can be easily prepared in the morning or the night before and kept in the refrigerator until they are ready to be consumed. All you have to do it grab it, add a straw and drink it on the go.

Should You Use a Meal Replacement?

Sometimes life can get so busy between work, family, the gym and, if you’re lucky, trying to maintain some sort of social life. As daily living piles up, there doesn’t seem to be enough hours in the day, and often we end up skipping meals to get more done.

To counteract this, many people turn to meal replacements, which we’ve all seen line the shelves at the grocery store, promoting fat loss in a convenient little bottle. You may have even been tempted to grab one of these to replace your meals during the day.

In this post, you’ll learn…

  • Why it is bad to skip meals and how it impacts your goals
  • How many meals you should be eating every day
  • The difference between hunger and cravings
  • How to make sure you are eating enough throughout the day

Meal replacements are a great idea, but be careful when using the big name meal replacements that you pick up at the store, as these often have unhealthy ingredients, including artificial sugars, and flavors. Not to mention, many times they do not provide you with the full nutrition of a meal.

Instead, try making your own meal replacement smoothie that is easy to take with you. You can make it the night before, stick it in the refrigerator and take it in the car when you leave the house.

When making a meal replacement shake, be sure you use the same approach as when you are making meals. This means you need healthy fats, a carb source (in accordance to high carb, low carb, or no carb days), greens, and of course a source of protein. Protein is best attainable through a high-quality supplement like Mfit’s Organic Vegan Protein Superfood, which has no artificial flavors, colors, or sweeteners.

Homemade meal replacements are easy to make and your best option because you know exactly what is in it.


  • Concentration and Fatigue – When you don’t eat enough, or you skip a meal, it can cause you to feel fatigued and make it hard to concentrate. This is due to a lack of nutrients. For example, most people feel energized and ready to work after consuming carbs. This is because your body turns carbs into glucose, which is then used to fuel cells, including the ones used for brain function. For your body to work correctly and consistently, you need to provide it with fuel throughout the day. This means that meals can impact your ability to stay focused and have the energy to stay productive throughout the day [1].
  • Blood Sugar Levels –  A study published in Metabolism examined the effects of people who skipped meals, but did not change their caloric intake for the day. Researchers studied men and women of a healthy weight for two months, feeding them three meals day. They then removed two meals, having the participants eat one meal a day (between 4 pm and 8 pm), but not decreasing their daily caloric intake. What they found was skipping meals caused risky metabolic changes that caused fasting glucose levels to spike, impaired morning glucose tolerance, and delayed insulin response, putting them at risk for diabetes [2].
  • Weight Gain – When you have a reduction of meals throughout the day this can significantly increase your hunger, which can then lead you to overeat during meal time [3].  You also begin to crave foods such as fats, carbs, and sugars, items that can have an adverse impact on your weight if over consumed. This is because your body begins to crave foods that will give it quick energy.
  • Blood Pressure – If you start skipping meals this can cause a drop in blood sugar levels. This is because when you skip a meal, you produce less glucose. Your body then tries to compensate for the lack of fuel by releasing hormones that cause an increase in your blood pressure and an increase in LDL (the bad cholesterol) over time [4].


There is a lot of debate over meal frequency from eating as few as 2 meals a day and some preferring to eat 6 meals a day. These meals can range from 6 small meals to a combination of full meals and small snacks.

So what is right for you?

Well, that depends on how you feel. Eating more frequently in smaller portions can reduce food cravings and hunger, as you are providing your body with a constant stream of fuel. However, some people may find it difficult to consume food throughout their entire day, whether it be from lack of time or finding yourself too full to consume more food.

The key is to do what feels right for you. This means getting to know your body and learning how to listen to it. Your body will tell you when it needs to be refueled. One way to better understand your body is to keep a food journal, writing down what you eat, when and how you feel as a result of what you ate.


When learning to listen to your body, it is important to know the difference between cravings and actual hunger. Sometimes cravings can come from being bored or even from being dehydrated. This is where your food journal can help.

For example, if you just ate a balanced meal an hour ago, and now you are craving food, chances are you are not actually hungry. You can then turn to your food journal and determine how much water you’ve had for the day. Did you drink enough or are you just looking for something to do?


Keeping track of what you are eating and how often can be challenging and complicated, especially you are just switching a healthier lifestyle. Getting on a Custom Meal Plan is the best way to keep track of what you are eating, or rather what you should be eating, and how often. Each Custom Meal Plan is made specifically for your body and your goals, this way you know how many meals is best for your goals and your health.

When following your meal plan, this is where you will be able to swap out your meals with a meal replacement, using Mfit’s Organic Vegan Protein Superfood.

Skipping meals can happen, but all you can do is your best. Creating a good meal replacement for days you know will be particularly busy is a great way to help ensure you are getting the nutritional requirements your body needs.

Amazing Health Benefits of Vanilla Bean

Vanilla is one of the most popular flavors in the world, one that we are all very familiar with. It is a warm, sweet flavor that is most commonly found in some of our favorite desserts, such as ice cream. But there is more to this plant than just the sweet taste, as it also provides numerous health benefits.

When we think of healthy food, we typically think of bland, boring foods, rather than something that could be sweet and comforting. The vanilla bean gives us the best of both worlds, allowing us to feel like we are enjoying a guilty pleasure when in reality we are providing your body with a host of health benefits.

In this post, you’ll see…

  • Why you should be eating more vanilla every day
  • Different ways you can add vanilla to your diet


  • Lowers Cholesterol – Vanillin, a product of the extract from vanilla bean, has been shown in studies to lower cholesterol when you consume 200-400 mg. This leads to better heart health and reduces your risk of heart attack and stroke [1].
  • Alleviates Arthritis – For hundreds of years, vanilla has been used to decrease inflammation in the body, which can help to reduce and relieve arthritis. It can also contribute to alleviating some symptoms of gout and is especially useful in reducing liver inflammation [2, 3].
  • Protects Our Immune System – Vanilla bean is rich in antioxidants and can help preserve your immune system. Antioxidants help protect your cells from breaking down and stimulate cellular regrowth. Not only that, but vanilla also acts as a natural antibiotic. This works to promote faster recovery when you are sick [4].  
  • Improves Blood Pressure – One large vanilla bean can contain around 100 mg of potassium, which has been shown in studies to help lower blood pressure. It is most effective when you increase your potassium intake, while also decreasing sodium intake [5].
  • Cancer Prevention Free radicals in the body can cause damage to cells and lead to the development of cancer. Vanilla contains antioxidants that protect cells from damage and mutations by free radicals [6, 7].

Organic Vegan Protein SuperfoodHOW TO GET MORE VANILLA BEAN

The vanilla bean is the second most expensive spice in the world, second to saffron. Because of its high cost, the majority of vanilla that you consume, about 90%, is manufactured.

In order to get the benefits of vanilla bean, you need to consume more foods that are made or flavored with real vanilla bean or even all natural vanilla extract. Luckily this is one flavor you won’t have to force down as it is sweet and delicious and so there is no need to cover it up. You can add it to your smoothies, meal replacements, and to your desserts. Vanilla is more versatile than most other flavors available. 

Vanilla bean is so tasty and has so many different benefits to your health that it was a no-brainer when deciding how to naturally flavor our vanilla Organic Vegan Protein Superfood. This is what makes this protein so clean, so healthy, yet taste so great without having to resort to the artificial flavors or sweeteners.

Plus, this protein blends smoothly into any shake, smoothie, or food you’d like to make. Yes, you can even use it to bake with.    

Using Organic Vegan Protein Superfood is the best way to get more vanilla bean into your diet, as it is delicious on its own, or can be used to complement a variety of other flavors and foods. Keep in mind that consuming the protein is only one way one to consume more vanilla and it is recommended that you try adding additional natural sources to your diet.

Because Morellifit only uses the highest quality, all natural supplements, you know you will be consuming vanilla bean, rather than an artificial replacement. Remember, 90% of the vanilla you consume from other products is artificial. Many companies prefer to use artificial vanilla in place of real vanilla bean because it is cheaper to produce, meaning you are not getting the full quality that you may be paying for. With our Organic Vegan Protein Superfood you can be sure that you are not getting artificial flavors to cut down on costs, but are getting the real thing. 

Top 10 WORST Protein Bars You’re Likely Eating

There are a lot of good protein bars out there, but there are also a lot of bad protein bars. With so many bars our there that are consumed by millions of people I wanted to find the top worst popular protein bars. There are hundreds of other bars that didn’t make this list, but I wanted to focus on easy to find bars that everyone seems to be turning to. 

In this post, you’ll learn:

  • Why we are drawn to protein bars, even though they may be bad for us
  • My top 10 WORST protein bars that people are eating
  • Why I think these bars are full of crap
  • How you can easily consume healthy protein

Companies are great at marketing these bars, but that doesn’t mean they are good and we don’t want you to be fooled by their clever packaging.

There are so many protein bars out there that are full of processed ingredients that it can be a wonder how they can even be marketed as healthy. With some, you may as well just grab a Snickers bar and throw your goals down the drain.

We don’t all always have Morellifit Organic Vegan Protein Superfood on hand all the time, and sometimes you may need to reach for a quick and easy snack while you are on the go. In these times, there is a handful… or two… of protein bars that you should avoid.

In fact, if you are eating protein bars, there is a good chance you are eating one of these unhealthy protein bars.

They even recommended most of these at the local supplement shop!


#10 FitJoy (mint chocolate crisp)

Although this bar has a few good things going for it. For instance, it is GMO-free, no artificial flavorings, and it is sweetened with monk fruit and stevia. These are the types of things you want to see in a bar. However, there are ingredients that ruin what it has going for it. Along with these good these, FitJoy also includes canola oil and soy lecithin. These are two ingredients you want to avoid as canola oil is known to contribute to kidney and liver problems due to the genetic modification, as well as heart disease [1, 2].

#9 Clif Bar (white chocolate macadamia nut)

Yes, the Clif Bar is all organic, and that is a good thing, but that doesn’t make this a good bar. This bar still has a lot of sugar and a lot of carbs in every serving. In fact, it has 21 grams of sugar and 41 grams of carbs per bar! And only 9 grams of protein. That is crazy! Not to mention that it contains a lot of soy ingredients, such as soy lecithin, soy flour, and soybean oil, to name a few.

If you remember our blog discussing the dangers of soy, then you know why we want to avoid soy ingredients and the foods that contain them. Soy can inhibit protein digestion, impair pancreatic function, and disrupts the endocrine system. It has also been linked to increased risk of breast cancer in women [3, 4, 5, 6].

#8 Power Crunch (original)

Power Crunch has some decent protein in it, as it contains hydrolyzed whey with micro peptides. Although this is not as good as grass-fed whey, it is not a bad protein to go with. The downside about this protein is there are only 13 grams in this bar, and if it is protein you are after, there are bars with more protein in them. The other downside of this bar is that it contains soy, which, again, you want to avoid.

⚡ Related: Learn why GRASS-FED is so much better than conventionally raised cows!

#7 Mission1 (cookies & cream)

The Mission1 bars are sweetened with stevia, and the macros are pretty decent with a good ratio of carbs and protein. However, this bar does contain cornstarch, corn fiber, and sucralose. Cornstarch is essentially a highly processed carbohydrate that adds no nutritional value to your food. It has no fat, no protein, no minerals, and no vitamins.

We no don’t use sucralose to sweeten any of our products, including our protein, because sucralose can have disastrous effects on your health

#6 Quest Bar (chocolate chip cookie dough)

I know you’ve had one of these because we have all had one of these. This is one of the go-to bars for many people and is perhaps of the most popular. But that doesn’t make it a good bar.

The Quest Bar contains a decent macro set, but this bar still contains ingredients like palm oil and sucralose.

Palm oil is 100% fat and is known to increase LDL, which is the bad cholesterol that you want to decrease [7, 8]. Bad LDL can have adverse effects on the health of your heart, leading to disease and stroke.

#5 Combat (chocolate coconut)

Ok, this Combat Bar is delicious, but it is not clean or innovative as it claims on the package. It may have a decent protein to carb ratio, but it contains soy, sucralose, palm kernel oil, and vegetable glycerin, which is known to have side effects of nausea, headaches, and diarrhea if over consumed.

#4 Lenny & Larry’s (double chocolate)

This is an alternative option if you are vegan and I like that the product is non-GMO. There is no soy, no day, no artificial sweeteners, and that is great! But when you look at the protein, it is less bioavailable than most other proteins and contains wheat flour.

Wheat flour can have adverse effects if you have a gluten intolerance or sensitivity. Plus, it can impair your body’s ability to absorb nutrients [9].

Plus, it is high in sugar (30 grams per cookie!) and has a bad protein to carb ratio with 16 grams of protein and 55 grams of carbs.

#3 Power Bar (chocolate peanut butter)

While this isn’t the worst bar on the list, there is absolutely nothing in this bar that I like. This bar is high in sugar, high in carbohydrates, and low in protein. This bar also contains soy ingredients, maltodextrin, and fructose.

Maltodextrin is a food additive with no nutritional value made from starch and is found in 60% of all packaged foods. It is used as a filler and preservative to extend the shelf life of food. It has many adverse effects, such as a higher risk of disease, a disruption in your gut health, and it has a high glycemic index, meaning it can quickly spike your blood sugar [10, 11]. It can also contribute to obesity and heart disease [12].

Fructose, on the other hand, is not naturally produced by our bodies and we cannot break it down in large amounts. In fact, the only organ that can metabolize it, in small quantities, is the liver. More often than not, fructose is stored by our livers until the liver is overloaded and then it is turned into fat (13). Overconsumption of fructose can even lead to non-alcoholic fatty liver disease (14).

#2 Kroger Protein Chewy Bar (peanuts, dark chocolate, and almonds)

I included the Kroger bar because this is the traditional granola bar that you find at your local grocery store. Another popular brand is Nature Valley. I tried to be fair and went after the protein bar, rather than just another granola bar that people often grab for snacks. When I looked at the ingredient deck I found nothing but one bad ingredient after another. These bars contain palm kernel oil, soy lecithin, wheat, corn syrup, and canola oil.

You’ve seen why I don’t like any of these ingredients and why I think this is bad news. This is a junk bar.

#1 Oh Yea! One (chocolate birthday cake)

This is a popular bar, and it has decent macros with 22 grams of protein, 25 grams of carbs, and 1 gram of sugar. The thing that brings this bar all the way down to the worst bar of them all are the artificial flavors and dyes. This bar contains corn starch, palm kernel oil, sucralose, soy lecithin, yellow 6 lake, red 40, blue 1 lake, red 3, and red 40 lake.

Not only does this bar contain harmful ingredients like corn starch, palm kernel oil, sucralose, and soy, but it also contains a whole host of artificial dyes. These dyes are so bad that many countries actually ban them!

⚡ Related: Learn why all over the world countries are banning these dyes!


These protein bars are filled with junk. While some may contain good ingredients, the sub-par and harmful ingredients that litter these bars just don’t make the cut.

Why waste your money on something that could be doing you more harm than good.

If you find yourself looking for a quick snack while you are out, be sure you are grabbing the best protein bar, rather than a candy bar… or candy bar-like protein bar…

Now that you know the WORST protein bars that you are probably eating, it is time to check out the BEST protein bars that you should be eating. Learn which bars you should make the switch to before you grab another one like those on the list above. Trust me, you’ll thank me later!

The best way to make sure you are getting enough protein is to supplement with the best quality whey protein, like Mfit Organic Vegan Protein Superfood.

That is until we get our own bars in…

Stay tuned 😉


Fat Loss Pre-Workout Protein Shake [Recipe]

Having a great pre-workout snack is a key factor in how successful your training is and can directly impact the result that you achieve.

And of course, the best pre-workout snack is one that not only works for you during your workout but one that also creates a thermogenic effect and keeps working for you long after you stopped working out.

In this post…

  • You’ll get to check out one of my favorite recipes!
  • Plus, I’ll tell how you can use this shake to improve your workouts



  • 4 oz Cold Brew Coffee
  • 10 Almonds
  • ½ Banana
  • 1 tbsp Cacao Nibs
  • 1tbsp Coconut Oil
  • 1 tsp Green Coffee Bean
  • ½ Vanilla Bean Extract
  • Pinch of Himalayan Salt
  • 2 Scoops of Organic Vegan Protein Superfood


Combine your ingredients together in a blender and blend until smooth.


This is a great pre-workout shake that will help you burn fat for hours after your workout. This is a thermogenic, metabolic shake that helps to increase your heart rate and get you ready for your workout.

One of the most important ingredients in this shake is the cold brew coffee and if you know me, then you know coffee is my go to pre-workout. Caffeine is one of the most underutilized products on the market in terms of getting ready for a workout. Caffeine has so many benefits. We all know that it helps to provide energy, but it also helps to burn fat. Studies have shown that it increases fat burning in the body and last up to 6 hours after ingestion. This means that you will continue to burn fat for hours after your workout. Plus caffeine has been shown to decrease post-workout pain by up to 46% [1, 2, 3].

Other important ingredients in this shake include the cacao nibs and raw almonds, both of which are superfoods. The cacao nibs give the shake a nice chocolate flavor and a bit of added texture, but it also provides an added boost of antioxidants, fat loss, and helps to maintain muscle [4, 5].

The almonds, along with the coconut oil, are healthy fats that are used for sustainable energy so you can push through your entire workout to the end. These healthy fats also help to burn fat, promoting the thermogenic effect. Studies have shown that including coconut oil into your diet can help you burn more fat, leading to more effective weight loss [6, 7].

The banana in the shake helps to give you an extra boost of energy with carbs and natural sugars. Bananas don’t just provide excellent nutrition and added energy for exercising, but studies show that they may also help to prevent muscle cramps from developing [8, 9].

Plus, with the addition of our Organic Vegan Protein Superfood, you can enhance performance in the gym, support muscle development, and boost your recovery time.

Want to know wy we insist on our Organic Vegan Protein Superfood? What you put in your body matters and if the cows are eating sub-par ingredients, then you are too.

This is a great shake that is both delicious and perfect for an all natural pre-workout snack. It will get you ready to make the most of your gym time, provide you with energy to make it through your entire workout, and help you lose weight.

Use this shake to boost your fat loss by continuing to burn fat long after you have finished your workout. I know you are working hard every day to get to your goals and when you get to the gym, you give it your all, so use a pre-workout snack that will continue to work for you even after you’ve stopped. 

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