The Next Level Health & Fitness Podcast

On this week's episode of The Coaches Spotlight, we had our amazing coach Robyn Peck join us.   Robyn's Bio I am a mom to two incredible girls and have a passion for life and the outdoors. I love to travel and believe in moving more and exercising less. Eleven short years ago I made a choice to take hold of my health and fitness. I wanted more for myself, knew that I needed to take accountability and control of my body, but ultimately wanted the energy to live the life I now love. Health and fitness were the only things that I had 100 percent control over and knew if I put my mind to it, I would feel better mentally and physically – and I was so right! I stuck with the process and not only achieved my goals but found my passion and love for nutrition and fitness along the way. I soaked in every bit of knowledge I could find to support the whats, whys, and hows that were transforming my body, mind and heart. I carried on that passion and ultimately ended up getting certified to help others achieve their goals. It is an amazingly, wonderful, HARD journey, but with immeasurable rewards that go beyond yourself. You will inspire others around you to do the same, but ultimately you will feel your best.   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Coach Robyn Peck – @robynpeck Key Nutrition – @keynutrition

On today's episode, we had Aram Gregorian on the podcast. Aram flew all the way from Greenwich, Connecticut to be on the Key Nutrition Podcast and we could not be any more grateful. Aram has been in the trenches with all things fitness for years now as a personal trainer. I love talking to people who are still training one-on-one because they are still face-to-face with clients every single day. The insight you get talking to clients for a whole hour as you work them out is something I deeply miss about personal training. He shared a lot about that work and what lead him to start his own nutrition coaching gig as well. We discussed how metabolic adaptation works, broken down in layman's terms and ways you can avoid that. Aram draws on a whiteboard for each of his clients how the metabolism works, and how to avoid negative adaptations from happening. Think slowing down of the metabolism. We also discussed how as coaches in the industry, we are the first line of defense in health care. It's not Dr’s or specialist, it's us trainers and coaches doing the right work to make sure people aren’t ending up in the Dr’s office in the first place from bad health marker or obesity-related issues. He takes it very serious, as do I, and enjoyed his insight on that subject. He touched on fad diets and just how negative the repercussions are effecting nutrition the space. Which ties back into the metabolic adaptation subject beautifully. You are worth doing this the right way, and this episode is going to inspire you to believe that!   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Aram Aram Gregorian – @4weeks2thebeach Key Nutrition – @keynutrition

On today's episode we took a deep dive into progressive overload. I posted a short video on Instagram about it, but felt we needed to spend more time explaining the theory and how to actually apply it.   Progressive overload: The gradual increase of stress placed upon the body during exercise training. Adaptation of the body to a progressively increasing load is essential. There are a variety of ways you can create overload to force adaptation. Continuing to workout with the same load is called ‘exercise’, not 'training'.   I’d argue that it’s program hopping that deters more individuals than anything else when it comes to making solid progress in the gym. We all know someone that does it – they start a new training routine with bounding enthusiasm, give it 2-3 weeks, then read some conflicting information elsewhere and decide that they need to switch things up. This programming ADHD – the search for the perfect training program – is the cause of the phenomenon of the perpetual beginner. In the short-term the difference between an effective and ineffective exercise program is simply whether it was followed long enough for it to produce a noticeable training effect - which nearly anything will for a beginner. This will last around 4-6 weeks. For a program to be effective past this phase however, it needs to follow the ‘Principle of Progressive Overload’. If you feel you’ve been spinning your wheels down the gym lately, or want to check that your routine is capable of giving you the results that your efforts deserve, this may be the episode that you need to listen to!   7 Ways to do progressive overload: Increasing the weight lifted Increasing the number of reps per set Increasing the number of sets Shortening the rest time between sets Increasing the difficulty of the exercise Expanding the range of motion Increasing the frequency of training   How do you know when you need increase the overload? This question is really the most difficult to answer. People progress at different rates to the same training programs. However, we did our best to identify some ways to know when is the correct time! I really hope you all got a ton of value out of this podcast! If you did, share the love and send it to a friend.   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Key Nutrition – @keynutrition  

This week we had the opportunity to interview one of our newer coaches Parker Kuehn. We will be doing these Coach Spotlight episodes every Monday for the next several weeks. If you like the episode, make sure to post it on your story and give Parker a follow!   Parker's Bio I was first introduced to fitness at the age of 15. I instantly fell in love with it and I was hooked! I loved having the ability to change how I looked and felt daily, and I loved that I was in control of the work, and in control of my body! My passion for fitness continued through my teen years and into my 20’s. During my 20’s however, I was brought to my knees in the throws of addiction! I had let my life and health succumb to a deadly disease! I had reached the ultimate breaking point! I couldn’t go on living life that way! - After long hard struggles and countless attempts to get sober I finally landed in the right spot! I found myself in a treatment center that valued daily workouts, nutrition, and physical activity! Having let my life get so far out of control, I had also let my fitness and nutrition completely deteriorate, I looked and felt hopeless and completely demoralized! I was at my absolute worst! I had forgotten how much I loved fitness and how much it meant to me! I was reintroduced to one of my first loves and it saved my life! I am forever indebted to fitness and nutrition, I could not have overcome the worst portion of my life without it! Fitness and nutrition not only saved my life, but continues to change my life in the most positive ways! I believe that my past struggles and experience allow me to connect with my clients, as I can deeply relate to feeling hopeless, stuck, and not knowing where to go or what to do next! Since getting sober in 2014 it has been my dream to work with as many people as possible in order to create wellness and provide the missing pieces that make their lives better! My dream came true! I became a coach at Key Nutrition where I was able to fully embrace my love of fitness and nutrition and make it my life’s work! The positive changes in all aspects of my life are immeasurable as a direct result of fitness and nutrition! The biggest positives are being a husband and a girl Dad with 2 ridiculous 4 legged kids too, loving every minute of it, and loving every minute of working with each client, and finding those moments that make the biggest forever changes!   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Coach Parker Kuehn – @parkeratkey Key Nutrition – @keynutrition

On today's episode I had the pleasure of interviewing Tanner Mertlich, owner and founder of The Muscle Bus. We had a really solid conversation around all things health and fitness. A very well versed interview that I know all of you are going to enjoy.   Here’s a little more about tanner: Hello! I'm Tanner Mertlich, BM, CPT-CE and FNS, owner, operator and head online coach of The Muscle Bus. I've been involved in health and fitness for most my life. I've always had a burning passion for health and fitness, but also proper life balance. Because of this, I manage stress very well, I feel incredible and I'm full of energy!  I personally believe health and fitness is an essential fuel for the body, mind and soul. Without it, we simply don't experience life to its fullest. My goal is primarily to help other people experience life to its fullest through proper diet, exercise and lifestyle balance. http://www.themusclebusutah.com   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Guest Tanner Mertlich  – @the.muscle.bus Key Nutrition – @keynutrition

On today's episode Michelle and I talked about the benefits of taking cold showers! I have put on my Instagram story recently about my cold shower ventures and have received a lot of questions. So we figured we would fill you in on the hype. Before we get into the benefits of cold showers, let’s establish the simple fact that hot showers are a luxury and not a necessity. Throughout most of human history, people had to bathe in whatever water was available to them. If you’ve ever went swimming in a lake, you can probably remember that the water often happened to be cold. The Greeks invented heating systems for public baths in the 1st century BC, but interestingly enough, many Greeks chose to continue bathing in cold water due to the health benefits Cold shower benefits include: Increased alertness Improved recovery Strengthened immune system Better mood Possible fat burning and metabolism boosting benefits I also wanted to give a shout of to the homie Mitch Mathews (@mitchmathews10) who is doing a cold shower challenge. He is a former podcast guest so give him a follow on Instagram if you aren’t already! Tune in for a more in-depth look at the benefits as well as a short story on why to stay clear of the “Gym Bro’s” mirror space. LOL   Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Key Nutrition – @keynutrition   References https://bjsm.bmj.com/content/44/3/179 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/ https://www.sciencedirect.com/science/article/abs/pii/S030698770700566X https://journals.lww.com/nsca-jscr/Abstract/2017/05000/Effects_of_Cold_Water_Immersion_and_Contrast_Water.32.aspx https://www.npr.org/templates/story/story.php?storyId=102964807?storyId=102964807

On this week's Coach Spotlight episode we had our wonderful coach Trisha Jensen on! Make sure to give her follow for some more great content.   Trisha's Bio Being a mom of 3 boys (ages, 19, 17, & 12) and one little girl (age 4) keeps me super busy. As any mom knows, finding the time and energy to juggle everything can be hard. I decided I needed a change to make both my health and fitness a priority. I wanted to feel better physically, have fewer headaches, look my best and most importantly, have more patience and enjoy all things an incredible family brings. Once I felt these benefits, I knew that I had to share how I felt with others. I took the leap and received my PN1 certification. Now I get to work each day with amazing clients who want to feel and look their best just like I do. I love what I do and I love seeing others achieve their goals.   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Coach Trisha Jensen – @trisha.jensen.coaching Key Nutrition – @keynutrition

On today's show we had the one and only, Chelsea Patterson, also known as @sweatsandsnapbacks on IG. Chelsea was extremely vulnerable and opened up about the dramatic measures she took with her body to compete and how that was not the message she wanted to give to her kids. Her story was so impactful it brought me and Michelle to raw emotion. She talked about learning to be vulnerable and real in a world that often times, has turned very fake. Her honesty on this episode about getting to a place of self love with her body, no matter how ripped she is or not, is a message that literally everyone needs to hear. Chelsea is an NGA pro bikini competitor and she talked about how that is not really the route she wants to follow in her life anymore and some very real, and honest reasons as to why. We feel blessed to have had her on our show!   Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Chelsea Patterson - @sweatsandsnapbacks Key Nutrition – @keynutrition

So many have asked me “What is a reverse diet?”, that doing a full episode on it felt long overdue.   What is a reverse diet then? “To reverse diet is to slowly add calories at the end of a diet, usually with the primary purpose of maintaining you new physique and not gaining much body fat.” It can be a confusing topic that has become problematic from so many people getting scared to do it after a diet, because they “don’t know how to do." We wanted to take a seemingly complex topic and break it down into extremely easily and digestible information for you all. The purpose of this podcast was to provide tips and tricks on how to make your diet, after the diet, a seamless transition! The first 10 minutes were spent talking about my one and only MRI story. I’ll just say this, be prepared for a good laugh and a ride down memory lane with yours truly. LOL   Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Key Nutrition – @keynutrition

We had the pleasure of doing an interview with one of our day 1 coaches, Tom Hippler.   Tom's Bio: I have been in the nutrition industry for over three years now and love it. After receiving my Bachelor’s Degree in Exercise and Sports Science from the University of Utah, I gravitated my life away from the medical field and into the nutrition world. I found a love for nutrition combined with proper exercise as a way out of my old, bad habits, and now I get to share that love with my clients, helping them find a way to enjoy foods in a new way.   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Coach Tom Hippler – @tomhipplerhealth Key Nutrition – @keynutrition