Category: Blog
On A Budget? Buy These 10 Weight Loss Foods
Certain diets can be expensive. So, how do you eat a healthy, nutritious and tasty diet while staying on budget? The good news is that some of the most healthy, weight loss promoting foods are inexpensive. You can also cut your costs by cooking your own meals, and buying in bulk. If you are on a budget, then choose the following 10 foods first. You will find many of these foods on special offer, if you search for the promotion isles. Eggs Eggs are great for protein, keeping hunger at bay and sustained energy. Eggs contain choline, an important nutrient for brain function–especially important for babies and pregnant women. Choline enhances different brain and nerve functions and helps the liver remove fat from it to burn for energy. What’s more, it is also known to boost the health of the kidneys, bladder and pancreas. Eggs contain B vitamins for energy and omega-3’s. As always, please choose good quality eggs (organic and corn and soy free feed if possible). Who doesn’t love eating eggs? They’re the easiest protein to prepare, low calorie, filling and delicious in various ways. Avocado Avocados are great for the healthy monounsaturated fats, anti-inflammatory properties, and potassium (over double the amount in 1 banana). Potassium regulates the electrolyte levels in your cells, helps your muscles contract and aids in the waste removal process, just to name a few. I love eating avocados because they’re a great substitution for cheese on salads and meats. Their creamy texture and rich flavor is great, and their raw fat content is known to help your body absurd up to 3 times as many nutrients in a meal! Almond milk Almond milk is a great substitution for dairy and soy milk, and has fewer calories. Almond milk contains 30% of the recommended daily amount of calcium and 25% of vitamin D in one 8 oz glass. These help with bone growth & strength, improve immunity and cell function. In addition, almond milk provides 50% of your daily requirement for vitamin E, which is important for improving your skin’s health and preventing blood platelets from clogging. I enjoy adding almond milk to my protein shakes for minimal additional calories and in my grainless granola for breakfast. Make the switch and I promise you will not miss your dairy milk at all. Macadamia nuts Macadamia nuts are a great raw for a snack. They can be sliced in a salad, or toasted. The oil of these nuts has become increasingly popular due to its great flavor and high smoke point. Macadamia nuts contain a high amount of fat, however, up to 86 percent of the fat is monounsaturated. Monounsaturated fat helps to lower cholesterol and decrease your risk of heart disease. They are one of the only food sources of palmitoleic acid, a fatty acid that may speed up metabolism. This reduces the body’s ability to store fat. You have probably heard the term flavonoids in reference to red wine? Macadamia nuts also contain these, which which are converted into antioxidants in our body. These antioxidants destroy free radicals and protect our bodies from various diseases. Fatty Fish Fatty Fish are powerhouses for omega 3 and protein. Omega 3’s are great for lowering depression, improving brain and eye health, and reducing risk for cardiovascular disease. Fish also has a low caloric content, so it’s a lean option for those looking to lose excess weight. Some fatty fishes to include in your diet are salmon, mackerel, sardines, herring and tuna. Baked or pan seared fish is a quick lunch or dinner option and goes goes great with salad, fruit, quinoa or steamed veggies. Almond Butter Almond Butter with celery is a great snack and contains plenty of fiber, vitamin K and protein. They are a combination that will leave you feeling satisfied and energized until your next meal. Apples with almond butter are another great option if you have a sweet tooth. It’s also the perfect combination of protein, complex carbs and healthy fat! While I certainly realize $13 for a tub of almond butter is far from budget, this is the most amazing almond butter on the planet. It’s the brand I use, and a little goes a long way. If you use consume 1 serving a day as I recommend, you can get a few weeks out of a single tub. You can thank me after you try it! If you decide to take my word on it, make sure you grab a jar of the cinnamon raisin almond butter, Veggies Kale – more iron than beef, high in vitamin k, more calcium than milk, high in vitamin C. Low calorie, low carb. Toss in salads, steam as a side, bake kale chips or juice for optimum nutrient absorption. Asparagus-chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. Baked with grass fed butter & Himalayan salt, diced in salads, toss in stir fries, etc. Broccoli-magnesium, potassium & calcium regulate blood pressure. Rich in glucoraphanin, a compound capable of preventing cancer. Great raw, steamed with grass fed butter, in stir fries, in eggs, etc. Bok Choy-low carb, vitamin C, potassium, folic acid. Great in stir fries, other hot dishes, and even salads. Bell Peppers- ton of vitamin A & C, burns fat, fights cancer. Eat raw with hummus for a snack, grill with chicken or beef for kabobs, in a stir fry with shrimp. Grass fed butter Grass fed butter is great for vitamin A and E. It protects against calcification of the joints, hardening of the arteries. It is rich in medium and short chain fatty acids that are burned for energy and prevent tumor growth. It tastes much better than regular butter! Strengthens immune system thanks to vitamin A & the medium and short chain fatty acids. Great for cooking meat, veggies, quinoa, and eggs in. Use to make bulletproof coffee, mashed cauliflower etc. Coconut oil Coconut oil is great for Omega 3,
One Diet That’s Best for Everyone
Paleo? Low-carb? Vegetarian? IIFYM (If It Fits Your Macros) ? Fruitarian? Every single day, we’re assaulted by a plethora of different diets. Everyone seems to think that whatever eating plan they’re following is the “right” one. The Paleo freaks claim that the only way to get lean and shredded is to get rid of grains, ban gluten, and ditch dairy. Vegetarians espouse the benefits of plant-based living. IIFYM-ers are all about calories and macros. While fruitarians – well, the clue’s in the name. And I tell you what – it can get really, really confusing. Who are we to believe? Everyone seems to put across a compelling case. There’s certainly no doubt that with Paleo, you reduce processed foods, refined carbs and sugars, and place your emphasis on whole-foods and natural products, and get healthier as a result. But do we really need to ban so many other foods? As for macro-based dieting, no one can argue with the fact that lowering your calories and aiming to hit a certain macronutrient intake works in theory, and allows for flexible living, but does this type of diet neglect food quality and overall health? And could some “healthy” diets make you sick or even kill you? Well today, I’m here to reveal what exactly is the “best” diet for everyone. My B-I-G Mistake I lost the majority of my body fat by following a Paleo style diet. That meant eating like a caveman – meat, fish, nuts, veggies and berries, with a complete ban on dairy, grains, sweeteners, alcohol and anything processed. I took a firm stance that this was the perfect diet for everyone … I was wrong. The Paleo diet is great, if it works for you. But it doesn’t work for everyone. The 1 Thing You Need to Know If you only take one thing from this blog post, make it this – The most important component in any diet is whole foods. This has to come first and foremost. That means you limit supplements, limit “fake foods” chocked full of additives, chemicals and fillers, and place your focus instead on foods from as close to nature as possible. So you eat your lean meats, your oily fish, your fruits and vegetables, nuts and seeds, your beans your whole-grains. This is similar to the main basis of the Paleo diet, but allows for much more flexibility – for instance, you can eat high-quality dairy products with this approach, as well as legumes, both of which are banned on most Paleo diets. This approach should stand whether you’re a vegan, a vegetarian, and IIFYM-er, or a bodybuilder. If you have a little processed food here and there, that’s okay, but 90% of your nutrition should come from real foods. If you need something to remember that, try this – JERF Just. Eat. Real. Food How I Can Give YOU The Perfect Diet This is a bit of a special announcement. While I’ve given you more or less everything you need to construct your perfect diet here in this article, nutrition can still be a confusing topic. After all, this talk about macros, methodologies and misconceptions can leave even the brightest nutrition spark scratching their head, as their brain goes round at a mile a minute, wondering whether a slice of bread is “good” or “bad.” And it’s for that very reason that I’ve hired some of the best nutritionists in the world to come under my wing, to help me create the highest quality custom meal planning service in the world. These plans will be based around your schedule, your tastes, and even your preferred dieting style. It’s completely customized to you. So whether you want to eat meat-free, dislike dairy, thrive on fruit, or if you simply can’t fathom giving up your cappuccinos and croissants, don’t worry – we can factor all that in. Register today spots are very limited and are sold on a first come first serve basis. http://www.custommealplans.co Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
Optimum Nutrition: Gold Standard Whey Protein
Today we dive into one of Optimum Nutrition’s products. They are a big company, with lots of supplements and have been around for a while. They are also very well known, and most people would know who they are just from the brand. This is a review of the Gold Standard Whey Protein by Optimum Nutrition and can be found everywhere from GNC to most Vitamin Shops. So, let’s go over the pros of this product. When we take a look at the label, the packaging is amazing, and there are some isolates in this product. It also has 24 grams of protein, 5 grams of BCAAs and 4 grams of glutamine. After taking it for a week and doing some additional research, we were able to review this product. Chris used to take this years ago and it was one of the first proteins that he purchased. Even though the protein has great flavor, it didn’t sit well with his stomach. Since Chris is sensitive to protein powders, Primal Body is Chris’ go to because he is able to easily digest it. Most people probably wouldn’t get digestive upset with this. As far as how much protein you are getting, this is a good product. There are not a lot of bad ingredients. Looking through it, Chris looked for anything that could be absolutely terrible, and other than artificial sweetener, which is common in a protein powder, there wasn’t much else. As Chris points out, there are a few sweeteners, such as, acesulfame potassium. This is just one of the many artificial sweeteners that is out there, as well as sucralose, which is very very common. These artificial sweeteners are not as bad as aspartame and so that is a plus that there is none of that in this product. There is a little bit of maltodextrin, which is corn starch. Essentially, this means corn syrup. There are also enzymes like lactase and some electrolytes. According to Chris, this is overall not a bad product. One thing he points out is that Gold Standard Whey is not a grass-fed protein. It is a blend of isolate and concentrate and some whey peptides. The question is, are blends better or worse for you? When you go for a blend, it’s going to digest a little slower. However, through a little bit of research Chris finds that the isolate is just better overall. The isolate has been heavily filtered and so the whey protein is pulled away from everything else. The concentrate is not going to come with anything else that was with the whey. To be a whey isolate, the concentrate would go through a filtering process that would pull out the impurities and leave just the whey isolate. Typically, a whey isolate is more expensive due to the fact it goes through this extensive process. But even though it’s more expensive, the whey isolate has a bioavailability of 159. This is really high compared to the concentrate that has a bioavailability of 104. This makes the isolate the most bioavailable protein you can get. That means it’s the easiest for your body to absorb, recover with, and restore and rebuild muscle tissue. That is just something to take into consideration when shopping for proteins. What else did Chris find out when he looked into some information? When it comes to proteins, most of us can read the ingredients. We can see that it’s a concentrate with some isolates and sweeteners. But Chris says that you can take it a step further and ask, “what is the quality of this protein?” You look into what is in the protein, like impurities. In an article that Chris found they ask, “how safe is your protein?” and a couple years back they did some studies on toxic metals in the proteins. So Chris did a little digging because he wanted to look at the purity of this protein. There has been some research on this. The company Optimum Nutrition actually has third parties do studies on this for them to see if the toxic metals or impurities are in their protein. The top metals to look at are Arsenic, Cadmium, Mercury and Lead. These are very brain toxic and toxic to the body. When you buy very cheap protein powder, you are being exposed to these things. The stuff on the shelf for twenty, thirty or even forty dollars sometimes can have these. Sometimes people get up in arms that Primal Body might cost more than the products that “they can find at Walmart,” but they cannot compare these because the quality is so different. A lot of cheaper proteins are coming from other countries whose regulations are not strict or barley existent. That’s why these studies were done. In fact, Muscle Milk was found out to be the worse one. Now, this was a couple of years ago and maybe the company fixed that because it was a big blow to them, and they could have made some changes. As of right now there hasn’t been another follow up study. The good news is that Optimum Nutrition came out clean. They compared the lead content to boiled shrimp that ranked at 3.2mcg, and this protein came out .3 mcg. This is significantly lower than shrimp and we are told that shrimp is ok to eat. They go on to compare them all with other foods, and there is no significant amount of these chemicals in there. Overall this is a solid protein. It’s not the best on the market, but it is certainly not the worst. It’s got 24 grams of protein, BCAA’s, glutamine, and an almost clean impurities slate. It’s no wonder that they are a successful brand and it’s good that they keep doing what they are doing! Thank you guys for tuning in. We would love to hear other products you would like to be reviewed. Leave those in the comments below and as always, be patient,
The Most Powerful Exercises For Fat Loss
If you want to burn fat, then you need to work out with the best possible training system. This will reduce your workout time, and bring you bigger gains. There is one simple rule to remember – use compound movements over isolation movements. Compound functional type movements are the most effective exercises for fat loss. Why? Fast and explosive Because they are fast, more explosive, and work more muscle fibers during the movement. And, if the exercise involves a weight, that usually means the weight is traveling the furthest amount of distance possible (think of a snatch movement). All in all, you will rapidly increase your gains if you switch over to compound movements. Fire up more muscle fibers Compounds movements call more muscle fibers into action. The more muscle fibers (fast & slow twitch) you fatigue during training, the more fat you’re going to burn during recovery. Burn more fat This is known as the “after burn” effect. This refers to how many calories and fat your body can burn after you have completed the workout. Science shows that even as you go about your day, your body can still burn calories if your workout was intense enough. This is hugely important for anyone who wants to maximize fat loss. In order to ramp up this “after burn” effect, you need to train using compound movements, as they cause the greatest intensity. Several of the best compound functional exercises: Burpees Mountain climbers Jump lunges Kettlebell swings Dumbbell snatch There are lots of other exercises also, but those listed above are some of my favorites. Add more compound movements into your training Increase the number of compound movements used during your workout. This will help you to get better fat loss results. You will also feel stronger and more powerful as a result. Your training will be more intense and explosive, and you will feel the difference right away. Start adding these movements into your training. Sample program you can use Here’s what I recommend… Add a 2-3 compound movement circuit into your next training day with minimal rest periods. For example: 1. Kettlebell Swing x 12 30s Rest 2. Jump Lunge x 12 30s Rest 3. Mountain Climber x 30 Repeat this circuit 3-4 times. Summary Use the simple concept of compound movements to increase your fat loss potential. You know why this works, and it can drastically increase your results. You will also enjoy your workouts more, and see more muscle, and more definition as a result. If you have ever experienced a weight loss plateau, then this is may be an opportunity to get back on track. Tweet 1 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
Privacy Policy
Morellifit LLC (“Morellifit”), operator of this website (the “Website”), is committed to protecting your privacy when you visit the Website, so we want you to know what information we collect when you visit the Website, how we use that information, and how you can update it (“Privacy Policy”). We reserve the right to append or otherwise modify this Privacy Policy at any time, so please re-visit this page occasionally to check for updates. Information We Collect We collect various types of information from our Website visitors so we can adjust our site to meet our users’ needs and expectations. Some of this information is collected automatically through cookies and other information is collected if you decide to share information about yourself and your family so we can better keep you informed about new products. Information Collected Automatically The types of information your browser or Internet session automatically sends us each time you visit our Website, which we automatically collect, include: Your browser. Your computer’s operating system. Your navigation path, i.e., the URLs of where you come to our site from, which of our pages you visit, and where you go as you leave. Your IP address. This and other information lets us see how users are finding our Website, and it tells us which pages are visited the most often so we can make our Website more useful. Information You Provide to Us In addition to the information automatically collected by your browser, we also collect information that you provide to us when you contact us or order a product such as your name, address, phone number, email address, gender, age, etc. You may decline to provide personal information, although that may result in your inability to obtain certain services or use certain features of our Website. How We Use This Information We collect this information that you provide, and may use it to make ordering from our Website easier by pre-populating contact forms with the information that you have provided. We do not share your information with any third-parties unless required by law. We use the information we automatically collect to help us better plan our Website to meet your needs. Information you provide to us is used for marketing purposes, and may result in follow-up communications such as alerts to new products or specials. With Whom We May Share Information We Collect We will not share your personal information with others except as indicated below, or except when we inform you in advance and give you the opportunity to opt out. We may share personal information with: Service providers, such as credit-card payment processors, performing services on our behalf; Other Morellifit businesses; Other businesses with which we partner or which we carefully select to offer you products, services, and promotions through our website or offline; and Other third parties in limited circumstances, such as reporting suspected criminal activity, complying with legal requirements, preventing fraud, and protecting the safety of our users. We may share aggregated, anonymous information in any of the above situations and also with service providers, advertisers and others for our own marketing purposes and for purposes of improving the manner in which, and to whom, we offer our services. Your Rights and Our Obligations Morellifit respects the privacy of users visiting our Website. In addition to our communications to you, we may use certain directory information that we have collected to send you information about products and services, or updates and other information we think may be of interest to you. Please contact us to request your name and address be removed from our lists. If you do not want to receive our e-mail marketing, please submit a request to have your e-mail address removed by emailing: michael@morellifit.com. Legal Protections We may disclose information about our users, including your personal information, in the event we are required to respond to subpoenas, court orders, legal process or other valid law enforcement measures; to comply with a legal obligation; at the request of governmental authorities conducting an investigation; to verify or enforce compliance with the policies governing the Website and applicable laws; or to protect the legal rights, interests, or safety of the Website, our users or others. We may also use device identifiers to identify users, and may do so in cooperation with copyright owners, internet service providers or law enforcement agencies in our discretion. Such disclosures may be carried out without notice to you. Measures to Protect Your Information We follow generally accepted industry standards to protect the personal information submitted to us, both during transmission and once we receive it. No method of transmission over the Internet, or method of electronic storage, is 100% secure. Therefore, while we strive to use commercially acceptable means to protect your personal information, we cannot guarantee its absolute security. How “Cookies” Help You When you visit our Website, we may use cookies to keep track of your information. This small piece of program code resides on your computer and stores your contact information for all of our requests for information. We do this so you are not required to re-enter your contact information as you move within our Website. You can generally opt out of the use of cookies by having your browser disable cookies or warn you before accepting a cookie. Look for the cookie options in your browser in the Options or Preferences menu. However, please be aware that some areas of the Website may not provide you with an acceptable user experience if you have disabled the use of cookies. Log Files Like most standard website servers, we use log files. This includes Internet protocol (IP) addresses, browser type, Internet service provider (ISP), referring/exit pages, platform type, date/time stamp, and number of clicks to analyze trends, administer the site, track user’s movement in the aggregate, and gather broad demographic information for aggregate use. IP addresses are not linked to personally identifiable information. Links Provided By Morellifit Our Website may contain links to other websites
Signature “Glute Workout” by Kristen
For those of you looking to have a killer Glute workout on leg day, here is a signature workout from one of our Morellifit Athletes. Each athlete here at Morellifit has their own routines and own personal workout styles. We share with you their top work outs and invite you to try them for yourselves. Meet our Morellifit Coach Kristen! She is an Arizona native who grew up playing sports in high school. In college while attending the WP Carey School of Business, she met a personal trainer who turned her onto weight lifting and she fell in love with weight training. After college, she was still eating “the college diet” and working a desk job and found herself gaining weight even though she was still working out. Sick of seeing no results, and feeling bad about herself, she looked to nutrition to get herself back on track. She turned to a nutritionist who got her on a custom meal plan and found a trainer to help her with workouts to change her body. After getting amazing results she pursed her dream of competing in a bikini completion. Now a recent winner of the NPC Desert Storm Bikini Competition for both her class, and over all, she is currently pursuing her Precision Nutrition Certification and NASM Fitness Nutrition Specialization. From a bad relationship with unhealthy foods and seeing no results in the gym, to now being a passionate advocate for good diet and exercise, Kristen helps people everyday make the changes they need to improve their health. Her signature workout includes four supersets to help keep your heart rate up during the workout, as well as make the work out as time efficient as possible. Currently, she is working towards her national competition in the spring. In her new workout regimen, she includes workouts like these to help her build her glutes for her next competition. Kristen’s Signature Glute Workout Warm up – 10 minutes of treadmill incline walking and hamstring curl machine. 3 sets of 10-12 reps. SuperSet (#1) x 3 Hip Thruster 10-12 Bulgarian Splits 10-12 Split Jumps 20 SuperSet (#2) x 3 Side Step Ups 10-12 each Single Bench Jumps 10-12 each Super Set (#3) x 3 Wide Stance Leg Press (heavy) 10 High Stance Leg Press (lighter) 15-20 SuperSet (#4) x 3 Weighted Walking Lunges 12-16 Unweighted Walking Lunges 20-25 with pulse Burnout – Cable Kickbacks (as many as you can) Enjoy this work out in place of your leg day or just add it to your weekly routine. Keep tuned in to meet more of our Morellifit Athletes, and more upcoming workouts from Kristen. Tweet 4 Share 11 +1 0 Reddit Pocket Pinterest LinkedIn 0
How to Carb-Cycle this Halloween
Happy Halloween Morellifit Family! This year with Elmo, we teach you how to carb cycle with candy. This is a five day carb-cycle so you can eat whatever you want. There is one catch. If you follow this carb cycle and eat what you want, you have to promise to not feel guilty. You have to own your cheat. So, #ownyourcheat and own your cheat on social media. Here’s how to do it: Day one – Medium carb day. That means you consume .5 g of carb for each 1 lb. of body weight. Eg. 150 lbs. would be 75g of carbs in the day. When you have carbs in your system, your fats are low and you fill in the rest with protein. That is important because protein is the building block of muscle. Day two – No carb day. If your panicking that you cannot sustain on zero carbs, remember that carbohydrates are the only non-essential macronutrient and you can live a perfectly healthy life with out them. Some people actually thrive on the heavy fats high protein diets, like the keto diet. For this day, eat lots of green veggies, protein and consume a little bit higher in fats. Day three – No carb day. And when we say carb, we mean no active carbs. Veggies are a non active carb. Fill this day with veggies, proteins, and fat. Also, make sure you’re drinking a lot of water. Day four – Own your cheat! Do not feel guilty. Do not feel depressed. Do not feel bad about it, because you’ve set yourself up for success. You should have been working out this week and with the carb-cycle you’ve set up your nutrition as well. So enjoy your cheat, and feel good about it. Day five – No carb day again. Drink tons of water, because you might have some alcohol and you’ll want to flush it out. The same goes for all the sugar from candy or sweets. Follow the no carb day of high levels of green veggies, protein and healthy fats. Now this is aggressive, and you can go Medium Carb, Low Carb, No Carb instead. But, we suggest trying it like this. By carb-cycling like this, you are setting yourself up to absorb the carbs on Halloween because you are depleting the days before. Typically, low carb days tend to be lower calorie days as well. So you will be able to afford to have your calories on Halloween. Enjoy yourself and own your cheat. Happy Halloween! #ownyourcheat Tweet 0 Share 5 +1 1 Reddit Pocket Pinterest LinkedIn 0
Happy Hour The Right Whey (Drinks On Us)
While we all know the old happy hour saying, “It’s 5’clock somewhere,” here at Morellifit HQ we have our own mantra. At the end of the week we like to have “happy hour the right whey.” Reward your hard work and your progress each week with a “cocktail” that will help you reach your goals. Make yourself a protein shake that is not only delicious but is delicious and made with the best quality ingredients. Here is our favorite Friday “Cocktail”: Strawberry Smoothie Ingredients: 1 cup strawberries and raspberries 8 oz coconut milk 2 scoops Primal Body strawberry whey protein Directions: Blend until smooth Macros: Calories 214 Protein 25g Fat 2g We always use Primal Body Protein for our “cocktails” because besides being 24 g of grass-fed whey isolate with the highest bioavailability, it’s also four supplements in one. Not only is it a protein, it also boasts aminos, 5g of glutamine and is a multivitamin. This drink may be sweet but Primal Body has less than 1 gram of naturally occurring sugar and is sweetened with stevia. If you want the best out of your protein “cocktails” you have to put the best ingredients in them and you’ll get the maximum benefits. So what are you waiting for? It’s 5’oclock somewhere and it’s always Happy Hour the Right Whey with Primal protein shakes. It’s Happy Hour! Drinks on us save $15 by entering “happy hour” at checkout and save on your favorite flavor of Primal Body. Tweet 1 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
How I Got Down To 8.3% Bodyfat WITHOUT Cardio
I used to do hours of cardio. The 1 hour runs. The 7-day weeks. But I never got my body fat down to 8.3% until I stopped all the cardio training. Instead of cardio, here’s what actually worked for me: 1. SIMPLE DAILY DISCIPLINES Easy To Do Easy Not To Do These simple disciplines compounded over time equal Positive or Negative results. 2. VERY LIMITED REST DURING YOUR WORKOUT Rest for no more than 30 seconds in between sets & 45 seconds if you absolutely have to. Don’t let your heart rate slow down to less than 75% of maximum target heart rate. For information on how to find your target heart rate (see below). 3. DRINK ENOUGH WATER Drink roughly a half ounce of water per pound of body-weight per day. Do not drink huge amounts of water all in one sitting. Make sure you spread this consumption out over the course of the entire day, and remember if you’re eating a healthy diet as much as 20% of your total water consumption can come from the foods you eat. 4. EAT 6 TIMES PER DAY Make sure to plan your meals and snacks ahead of time, otherwise you’ll end up somewhere without options. Do not under any circumstances go longer than 3 hours without eating. 5. KNOW WHAT TO EAT, HOW MUCH TO EAT, AND WHEN The timing of meals and snacks is key, it’s important to understand your schedule as well as your body. Under no circumstances should your biggest meal of the day be dinner, nor should you eat 2-3 hours before resting. 6. ALWAYS TRAIN WITH HIGH INTENSITY The mind-muscle link is crucial, and I mean it. Concentrate on the muscle(s) you are working every time you train. If part of your training includes a brisk walk or jog, YOU should be thinking about your calves, quads, hamstrings and glutes. That’s how focused you need to be. High intensity doesn’t mean high reps, it means keep your pace up and consistent and your mind laser focused. Implement this and you’ll experience results like never before! 7. SWEAT EVERY DAMN TIME You should always sweat during your workouts. If you’re not sweating then your body isn’t changing. If you don’t work up a decent sweat while training then consider it a REST DAY – Period! 8. SUPPLEMENTS The more nutrients you can get from actual and natural foods the better. Do not be afraid to supplement if need be. Just make sure you know what you’re putting in your body every time. You cannot afford to go even one day without the proper nutrition your body requires to work and change. 9. NO CONSECUTIVE REST DAYS One full day of rest is plenty, unless of course you have injured yourself or are sickly. This is especially important to follow initially as you form your exercise habits. DO NOT take consecutive days off, it’s just not necessary. Did you know it takes 30 solid, consistent days to form a single habit? 10. FIND SUBSTITUTES FOR DAIRY There are plenty of great substitutes for dairy. You can get your calcium from lots of different sources. Do not consume dairy, it’s just does not do your body one bit of good. Don’t take it from me do your own homework! Almond Milk or Coconut Milk are just as tasty and are packed with calcium. 11. RESISTANCE TRAINING Always train with resistance, this could mean; body-weight exercises, movements with dumbbells or resistance bands, and even some plyometrics. I would stay away from machines, they are poor for your range of motion and do not offer the same benefits as other methods. 12. SET GOALS Run a series of short races, it’s not supposed to be one giant marathon. Pay close attention to your simple daily disciplines; run fast, ferociously, and with extreme focus to each new finish line (goal). Do not set unrealistic goals, but do not set easily achievable goals either. Challenge yourself ALWAYS! Remember, what gets measured gets improved; time, weight, reps, waist… You catch my drift..! I wish you amazing success on your journey. Stay positive, patient and consistent. Remember, by the time you see results, most of the work will have already been done. To Your Success ~ Michael Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0