The Next Level Health & Fitness Podcast

On today's episode Michelle and I talked about setting calories for muscle gain as well as how to know if you have been dieting for too long by checking biofeedback. The base of the episode was spent on gym tips coming back. How girls still don’t want to be hit on at the gym. How grunting should only be allowed for the last rep on failure of a heavy ass movement. People think your strange and annoying for grunting on rep 3 so please stop. Don’t slam your weights, nobody likes it but you and your buddy filming you on the gram. Also just be kind. Be kind to others if they want to wear a mask or choose not to. If it's not “required” in certain states, and you are making the decision to go, just don’t judge. We are all adults with agency. Be kind as we get back to what we love oh so much. Enjoy the show!   Next Level Experience Program Beta Testers –> 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 my friend Nick Krantz. Nick is an online nutrition coach with a no BS approach. We hit a lot on the core fundamental pillars of a successful health and fitness journey. Those include: consistency, patience, and practicality. How Nick and I hit it off was through social media because we both preach the same message. We also hit a lot on motivation and how you will not be motivated all the time to do the work, and thats okay! Because ultimately it's not about motivation, it's about making this your reality. Getting back to some basics that I think just aren’t talked about enough!   Next Level Experience Program Beta Testers –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Guest Nick Krantz – @nickkrantzfit Key Nutrition – @keynutrition

On today’s episode, Michelle and I discussed how to set your own macros for fat loss specifically.  You need to know this, it's super individualized and so hiring a coach becomes super invaluable. But not everyone can afford that, and that’s totally understandable. Please know this before going into this: It takes patience, even when working with a coach to figure out what works the best for your body. Doing it alone takes a ton of patience. So now that we have established you have to be patient AF with this, lets jump in: Step 1 - First go to www.bmrcalculator.org (or any site that is similar) This is to establish a rough baseline of your BMR (basil metabolic rate) which is essentially how many calories you burn just being you. Fill out the stat questions. It will spit out a number. Then take your activity level or your TDEE , total daily energy expenditure, based off the chart on the site. Don’t stress, it’s  super self explanatory once are you in. Step 2 - Now take that number and take 300-400 calories off of that. (or anywhere from 10-20% off of that number) This is your calorie deficit.  Step 3 - After calories are set, the most important macro to set first is protein intake. That number is .7-1.25g per pound of body weight. So, if you weigh 150 you would need anywhere from 120grams - 150grams.  Then try to evenly distribute carbs and fats. Remember, carbs carry 4 calories per gram and fats carry 9.  Starting percentages could look something like this: Calories and Protein will be THE most important parts of this) 40% carbs 30% protein 30% fat.  I know that’s a LOT to digest but please go TRY and do the steps, and DM me any questions you have. You got this!   Next Level Experience Program Beta Testers –> 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, we were blessed to have the one and only Jody Moore back on the show! Jody’s immense success in her career as life coach never seems to get to her head. She is one of the most down to earth, amazing human beings I have had the honor of meeting. We talk all things fear, coping, emotional eating and more! Jody is a mother of 4 and a woman trying to figure out how to minimize resentment, overwhelm and guilt, and replace them with happiness, gratitude and joy. Three years after getting married she found herself with two kids under age 2, a loving husband, and a lot of self-loathing. She struggled with the duties associated with being a mom and wife and then she felt guilty for feeling that way. After all, this was the life she thought she always wanted. She has a BA in Communications and an MA in Adult Education along with 15 years of experience as a Corporate Trainer and Leadership Coach, but what has helped her the most to overcome her struggles and to conquer all of her goals, are the tools she use’s now to coach her clients. Thanks to her extensive training with Brooke Castillo of The Life Coach School, she is a Certified Life Coach, and she couldn’t be more proud of the work she get’s to do in the world.   Jodymoore.com Jody's Podcast - Better Than Happy Podcast   Next Level Experience Program Beta Testers –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Jody Moore – @jodymoorecoaching Key Nutrition – @keynutrition

In this episode, we discussed how being fit goes way beyond just physically fit. People grossly underestimate how much your emotional, mental, physical and spiritual fitness all play together. If you asked me after thousands of clients, why do so many not successfully hit their goals, I would boil it down to this. They are not spiritually fit and they have emotional baggage. Trapped emotions that cause incredibly negative thought patterns and limiting self beliefs. Being “Spiritually fit” can confuse a lot of people. Think of this way: The act of nourishing your spirit. What makes you come alive? What makes you feel joy? What makes you feel grateful? What gives you those “god shot” moments? Whatever THAT is, we want you to do that! We discussed ways to become more spiritually fit that you might not think of. Find a person who is healthy, fit, does this as a lifestyle and is HAPPY… and I'll show you someone who 9 times out of 10, is also spiritually fit. Prioritize all 4 areas if you not only want to get and stay in shape but more importantly, find fulfillment and happiness in this healthy lifestyle journey. We try to convey the message to stop viewing this as one dimensional. You are worth so much more than just abs. You are worth making this a REAL change. You are worth being happy. You are worth having true fulfillment and joy in your life. Balancing on an uneven chair every day sucks. No wonder the other legs fall out. Start with the spirit, and watch the rest fall into place. Its a beautiful journey, my friends. Enjoy the show!   Next Level Experience Program Beta Testers –> 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, we had Sean Whalen on the show. This was a powerful episode full of a lot of hard truths.  Sean is willing to talk about subjects like religion and politics that touch our daily lives in one way or another, yet most people fail to speak about these topics privately, let alone publicly. Sean has a way with words that will get you talking whether you want to or not, and over 675,000,000 (and counting) people have viewed Sean’s videos and social media posts. Some label him brash, others say he is bold, but one thing you will always get from Sean is his unfiltered and direct truth on any and all issues. Sean’s story of being raised in a single parent home, success at a young age, bankruptcy, depression and divorce has been shared by over 100 podcasts and media interviews from dozens of countries around the globe. He is the founder of multiple companies including apparel and technology, but his role as founder and CEO of LIONS NOT SHEEP, the global movement for men, women and children, is closest to his heart. Sean also just went through a health and fitness transformation and is a different man on the other side of it. He talks about what he learned from his dive into fitness as his way of life. He is a best selling author, strategic business coach, social media and marketing genius, and life changing keynote speaker. Enjoy the show!   seanwhalen.com Lionsnotsheep.com   Next Level Experience Program Beta Testers –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Sean Whalen – @seanwwhalen Key Nutrition – @keynutrition

On todays episode we covered multiple topics brought to us by you, the listeners.   Those included: Is creatine safe for women to take Best advice for a new personal trainer Michelles habits from 75 Hard Do macronutrient percentages change during pregnancy How long do you hold non-compliant clients hands Soy as a protein source and its effects on estrogen Skin removal surgery after losing over a hundred pounds    Next Level Experience Program Beta Testers –> 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 we had Brooke Alpert on the show. Brooke is a dietitian and has had a private practice in NYC for the last 15 years. Her husband suffers from autoimmune peripheral neuropathy and after she exhausted every diet under the sun with him (Hello Wahls Protocol and more!) he asked for her to step down as his doctor and just be his wife. Around this time Brooke started hearing about CBD and heard how it could be effective for pain management - since he's "cannabis friendly" which is a polite way of saying pothead, he was up for trying it.  Long story short - he had incredible improvements on CBD so she started researching more. When she saw the connection with CBD and anxiety, she brought it into her practice for some of her emotional eaters and saw a big improvement with them as well. She ended up hitting the books and spent 6 months studying and researching cannabis and became a certified holistic cannabis practitioner. While she was studying, she really fell in love with CBD and the more she learned, the more she realized that CBD is the ultimate wellness vitamin. When she couldn't find a product that fit her criteria, she decided to create her own and that's how Daily Habit was born.  We talk all things cannibas with a heavy emphasis on CBD in particular. Stay tuned to hear all the ins and outs of CBD and if it's the right fit for you to work into your regimen  **Daily Habit is the first full-spectrum CBD powder on the market. He powder combines the effectiveness of full-spectrum CBD with the health benefits of MCT, all in the convenient form of a dry powder. Daily Habit easily mixes into coffee, shakes and recipes.  http://dailyhabitcbd.com   Next Level Experience Program Beta Testers –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Brooke Alpert – @bnutritious Key Nutrition – @keynutrition Daily Habit - @dailyhabitcbd

We all know to lose fat, you need to be in a caloric deficit over a long period of time.  However, our bodies are engineered to make it difficult. Your body will adapt and slow fat loss in response to your self-imposed “famine”.  That adaptation can be as simple as unconsciously moving less from a lack of energy. But our hormones also adjust to slow fat loss.  Leptin, the hormone that signals the brain that we are full, will decrease to keep the “eat more” switch flipped on. Ghrelin, the hormone that signals hunger, will increase – as does cortisol.  Increased cortisol can disrupt sleep and signal additional fat storage. If you feel like your diet isn’t working anymore, that you’re always “hangry” – well, that ghrelin/cortisol combo could be why. Dieting is stressful.  The psychological stress of dieting can make it hard to stick to the plan.  Especially if you are following a plan that is highly restrictive with food choices.  But even flexible dieters will experience the stress. The stress isn’t just psychological.  Being in a caloric deficit creates a physical stress on the body. You are using that caloric deficit to create a physical adaptation – you want your body to burn off its own tissue – stored fat. Your ability to handle stress is a physical ability and it uses glycogen from food for energy because the brain uses about 20% of your calories.  When you’re eating less, you’re not only increasing the physical stress at the cellular level, but you have less available energy to handle life. This episode is dedicated to breaking down some strategies to help keep these down regulations at bay. Diet breaks, refeeds and the dreaded cheat meal phrase.  Enjoy the episode!   Next Level Experience Program Beta Testers –> 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, we had my good friend Will Grazione on the podcast. We talked all things physique transformation. Will is a Swiss army knife of knowledge when it comes to nutrition, fitness and transforming your body. I feel not only honored to have him on the show, but personally learned a few new things as well!   Here’s a little more about will: Hi, I’m William, I’m a man of faith, husband to my amazing wife Tanya Grazione, father of four children ages 15- 8 months, and a pro natural bodybuilder, with a B.S. in Exercise Science. I understand first-hand the feelings that come along with deciding to commit to yourself, a decision that has the power to transform your life forever. I’ve been told by many clients that I’m empathetic and caring, I lead with human connection and nutritional education. For the last 10 years, I have worked with over a thousand clients teaching them the foundational skills of becoming an educated dieter. To read real testimonials of my coaching service visit our client’s testimonials section. I have also taught hundreds of nutrition coaches my evidence-based methods through mentoring to achieving forever results creating an impact in nutritional coaching globally. My coaching staff and I strive to be at the forefront of research and listen to our client’s feedback and biofeedback to make this the last coaching experience you will need. I am the CEO of Metabolic Evolution Inc. where I work with my team of coaches to provide the highest level of 1 on 1 nutrition coaching available. We also strive to create products and content across all social platforms to further our client’s education which we know will provide them lifelong value. www.theeducateddieter.com   Next Level Experience Program Beta Testers –> Click Here Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Will Grazione – @william_grazione Key Nutrition – @keynutrition