The Next Level Health & Fitness Podcast

On today's show we had my good friend Craig Smith. Our chat centered around this illusive thing called mindset. How gratitude can change your world, and what I means to have the greatest day mindset. Craig is clinical therapist, podcaster, speaker and mindset coach. Craig owns The Greatest Day Mindset counseling and passionately serves and supports individuals and couples to improve the relationships they have with themselves and each other. Craig lives the greatest day mindset which he calls a lifestyle of living with a positive attitude.   http://greatestdaymindset.com   Blue Light Blocking Glasses Go to swanwicksleep.com and use coupon code key2017 for a discount on blue light blockers!   Next Level Experience – Wait List –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Guest Craig Smith – @greatestdaymindset Co-Host Michelle Raines – @mykeylife Key Nutrition – @keynutrition

On todays show, Michelle and I discussed circadian rhythm and how it affects fat loss. Packed full of so much information on how to optimize yours, what you’re missing out by not doing it, and ways to identify if you even have a disturbed circadian rhythm.   Here are the sleep questions referenced in the podcast: Do you need an alarm clock Does it take you a while to get out of bed Do you need caffeine to get going Do you feel like you need a nap after lunch Good amount of energy to go to the gym - noonish, 5ish o'clock Do  you fall asleep as soon as they hit the pillow Sleep all night Spend 7 hours in bed   Here are the hacks to circadian rhythm mentioned in the podcast as well: Get sunlight or bright light for 30 minutes within the first 30 minutes to an hour after waking up.  Black-out the bedroom using black out drapes so you have complete darkness in the bedroom during sleep. Cover up any type of lights in the room with electrical tape. Wear blue and green blocking glasses for at least one hour before bed. Choose glasses that wrap around the eyes.  Turn off all electronics in or near the bed during sleep and or even better just get them out of the bedroom!  Go to bed at the same time every night and wake up at the same time each morning. Use a breathing exercise, meditation, or visualization process to help initiate sleep, or use a progressive muscle relaxation technique before bedtime. Use magnesium malate before bed at the dose of 400-500 mg.  Get rid of any afternoon or evening caffeine or alcohol. When it comes to caffeine, do not drink any after 2 pm, but ideally it should be cut off before noon. 9. Finish any last bites of food for the day at least 3 hours before sleep. Use a pink or white noise app while sleeping, and then place the phone or tablet in airplane mode, with the goal of covering up any non-monotonous external noise during sleep.  Purchase red or amber colored bulbs for the bedroom and bathroom and use them at night or within 1-2 hours before bed. Or invest in a small lamp for the bathroom with the previous bulbs installed.  Decrease the bedroom temperature during sleep and start cooling the house down 1-2 hours before bed. Or be a gangster and invest in a Chilipad, Ooler system or a Bedjet.  Use a sauna or take a hot shower or bath 60-90 minutes before sleep and then allow the body to cool off by several degrees in the cooler air of the bathroom or home, almost to the point of getting goosebumps, before finally drying off. Ideally the goal is do so and allow the body to get very cold and even shiver a bit before getting under the covers. Set a timer, somewhere in the house to go off 1 hour before bedtime and commit to stop whatever you are doing to then begin your bedtime wind-down ritual.   Blue Light Blocking Glasses Go to swanwicksleep.com and use coupon code key2017 for a discount on blue light blockers!   References:  TITIROBA Wake-Up Light, Sunrise Simulation Alarm Clock, Digital LED Clock, Touch Control https://www.amazon.com/dp/B07T1Q53J1/ref=cm_sw_r_sms_api_i_XiHfFb   Next Level Experience – Wait List –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Guest Logan Adams  – @supersaiyansockguy Key Nutrition – @keynutrition

On today’s episode, I was joined by my friend Logan Adams. Logan is the owner and operated of LA Aesthetics based just outside Baltimore, MD. Logan and I share such a similar story. He has been sober now for over 18 months from a gnarly heroin addiction that left him homeless on the west side of Baltimore. We do recover and Logan is yet another testimony. He talks about the depths of his addiction and how fitness, just like myself, was a huge catalyst to help him turn his life around. You are going to leave this podcast filled with hope.  Enjoy the show!   Next Level Experience – Wait List –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Guest Logan Adams  - @supersaiyansockguy Key Nutrition – @keynutrition

On today’s episode Michelle and I discussed how to get your friends and family to support your fitness lifestyle. We also answered the question I get commonly asked, which Is how do I get my spouse on board? We broke down some thoughts on the subject. As well as some tips, tricks and strategies to help your friends and family not only understand your lifestyle, but to also support it as well.   Next Level Experience Program Wait List –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines – @mykeylife Key Nutrition – @keynutrition

On today’s episode, I was joined by none other than the legend, Susan Niebergall. It was a fantastic conversation based around the topic of never being too late to start a fitness journey, sustainability, weight lifting for females and fad yo-yo diets.    Little more about Susan: Hi!  I am Susan,  owner of Susan Niebergall Fitness and Co-Coach in the Syatt Fitness Inner Circle. I am an online strength coach with a passion for helping people change their lives by getting as strong as possible and finally losing the stubborn fat they never thought they could lose. I just turned 60 years old and have made every mistake in the book over the years.  I was the consummate Yo-Yo dieter, thought all I had to do was eat healthy and I even started blaming menopause for my weight gain as I got older. I  finally turned it all around in my mid 50’s, with some reality checks, surrounding myself with people who could help me, and some hard work. I want to empower women and spread the message that it's never too late to move better, feel better, lose fat, and build muscle.  Change is possible at any age.   Next Level Experience – Wait List –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Guest Jeff Later  – @susanniebergallfitness Key Nutrition – @keynutrition

On today's episode, Michelle I talk about how to get back on track after a rough day or even a rough weekend. The difference between the people who succeed long term in their fitness goals and the ones who don’t revolves around this very subject. Because we all go off the rails sometimes. We tried to give you some tactical tips as well as some insight on how to become one of these people.   Tips to getting back on track after a bad day of eating: Leave the past in the past. Do a brain dump at night. Reach out to a support person for accountability the next day. Plan out your next day. Drink a gallon of water. Try to get enough sleep that night. STOP telling yourself you “can’t get back on track” - Replace that with a positive mantra. Avoid the scale for one day. This takes PRACTICE. So keep trying, no matter what. We all sucked before it came with ease.   Next Level Experience Program Wait List –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines – @mykeylife Key Nutrition – @keynutrition

On today’s episode I was joined by one my very first coaches and friend, Jeff Later. Jeff coached me through the 2 shows I competed in and forever grateful for his help. We talked like it was old times and hit on some great topics including keto, sustainability, metabolic adaptation and competing. Jeff got his pro card after 40 shows and boy did he earn it. More about Jeff: I had the vision to one day step on bodybuilding stage but was never satisfied with the muscular development I had achieved. After some life events I put more focus on my personal health and fitness and was able to put myself in a position to enter my first bodybuilding competition. This new challenge drove me to better myself in multiple ways and I fell in love. I’ve continued to pursue this passion of competing, culminating in earning my IFBB Pro Card in 2018. I have done many things in my business career that have varied from project management, graphic design, dietary supplement formulation, in addition to many years as a personal trainer. In my years of formulating supplements I developed entire product lines and corresponding programs. These ranged from energy drinks, to protein shakes, to fat burners, and everything in between. These products and programs have generated tens of millions of dollars and positively impacted tens of thousands of people. Coaching is not something I ever planned on doing. It came about after helping so many friends and family with their fitness goals and eventually prepping others for competitions. It snowballed from there and eventually forced (or allowed) me to quit my corporate job and work side-by-side with my wife full time. Coaching others is something I’m truly passionate about and truly enjoy. I believe living fit and healthy is a lifestyle and should fit in your life with balance.   Next Level Experience – Wait List –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Guest Jeff Later  – @jefflater Key Nutrition – @keynutrition

On today's episode Michelle and I discussed some of our favorite tips on finding a coach. You hear “hire a coach” a lot when it comes to optimizing your fitness journey and, of course, I believe in that whole heartedly. But hiring the right coach for you is extremely important! Just like in any industry, there are good and bad coaches. Just like there good and bad attorneys or doctors. This is by no means a comprehensive list, just a suggested checklist you can use when looking for a coach. Hop you enjoy the episode!    Next Level Experience Program Wait List –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines – @mykeylife Key Nutrition – @keynutrition

On today's episode, I had the pleasure of sitting down with Toni Marinucci. Also known as Tips with Toni on Instagram. It was an amazing conversations around binge eating, emotional eating and over all body image issues. She gave 5 ways to gauge progress when it comes to emotional eating and binge moments that will immediately begin to help you!   More about Toni - Hello! I am Toni Marinucci, a Registered Dietitian with a Master’s Degree in Nutrition and Dietetics, a credentialed nutrition professional since 2013, and an avid lifestyle blogger for over 7 years. I also provide virtual nutrition counseling and individualized meal plans to help my clients reach their health goals. Food, nutrition, and dietetics take up most of my time but I wouldn’t have it any other way. My services are reflective of what I love to do; getting to know people while helping them cook clean, eat healthy, and relieve stress.   http://www.tipswithtoni.com   Next Level Experience – Wait List –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Guest Toni Marinucci  – @tips_with_toni Key Nutrition – @keynutrition

On today's episode Michelle and I discussed workout nutrition and why it is important for everyone, not just advanced lifters/athletes.   We explained why pre, intra and post workout is important. How to incorporate it into your routine with tactical tips and tricks.   peri workout nutrition is very well know in the competing world, but I think is vastly overlooked by the majority of individuals.   The aim of the podcast was to give you tips you can immediately implement, no matter what fitness level you are at.   KNP86 - Insulin Friend or Foe   Next Level Experience Program Wait List –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines – @mykeylife Key Nutrition – @keynutrition