The Brad Jensen Show

On today's show, we had Anthony Spada on the podcast. Anthony tells a powerful story of being bullied, almost committing suicide, to eventually finding fitness and making it out alive. At such a young age, he has already accomplished so much. His story is one you won't want to miss. A little about Anthony: I'm 22 years old, living in a small town in Pennsylvania. I recently graduated from the Penn State University. I run the Ace of Spada podcast and coaching brand. I made this brand from all the stuff you have heard in this podcast episode and been through some dark times that have helped develop me into the person I am today. I help people become the Ace in the deck of cards known as life. I created the brand back in August of 2019, and it was the best decision I have made in my life. Now, it is my passion to help lead others toward success in their fitness, nutrition, and mindset goals. If you want to find me. my instagram is @spadafitness and my email is spadafitness@gmail.com. I am open to all DMs and any conversations. My podcast the Ace of Spada podcast is available on Apple and Spotify, so go check it out especially if you want to hear Brad and I converse (ep.14) 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 Guest Anthony Spada - @spadafitness Key Nutrition – @keynutrition

On today's episode Michelle and I discussed a nighttime routine. Some tips and tricks we provided included breathe work. Resetting one's breath, or working to make the breath leave fight-or-flight mode, is good for both the mind and body. The unconscious body, or the autonomic nervous system, refers to the functions that take place without any thought, such as the heart beating or the stomach digesting food. This system can be in a fight-or-flight or rest-and-digest state. In fight-or-flight mode, the body feels threatened and reacts to help the person escape or avoid a threatening situation. Among other things, the body releases hormones to make the heart beat faster, breathing to quicken, and to boost blood sugar levels. Having this state of stress activated too often, or for too long, has adverse consequences on health, however. The physical impact of this state can cause wear and tear on every system in the body. Breathing techniques: 4-7-8 Before starting the breathing pattern, adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth. To use the 4-7-8 technique, focus on the following breathing pattern: •empty the lungs of air •breathe in quietly through the nose for 4 seconds •hold the breath for a count of 7 seconds •exhale forcefully through the mouth, pursing the lips and making a "whoosh" sound, for 8 seconds •repeat the cycle up to 4 times Box breathing: 1.Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs. 2.Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds. 3.Begin to slowly exhale for 4 seconds. 4.Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns. Episode 21 With James Swanwick - Click Here http://www.swanwicksleep.com discount code: Key2017 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, we had my really good friend Sam Miller back on the podcast for the 4th time. Which is a record in case you are wondering! In Sam's first two episodes, we dove strictly into both male and female hormones. The 3rd time Sam was on the show we talked all about supplements. On today's episode, we talked about this elusive thing called The Metabolism. Metabolism is often misunderstood, and people aren't exactly sure what it really is. Sam explains what metabolism is in a scientific, yet easy to understand format. What factors affect it, ways to increase it, and warning signs of metabolic down-regulation. So much information packed into 40 minutes, enjoy the show. Previous episodes with Sam: KNP03 - Hormones With Sam Miller Part 1 KNP05 - Hormones With Sam Miller Part 2 KNP50 - Everything You Need to Know About Supplements with Sam Miller Next Level Experience - Reserve Your Spot –> Click Here Order From Top Notch Nutrition -> Click Here Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Guest Sam Miller – @sammillerscience Key Nutrition – @keynutrition

On today's episode Michelle and I talked about some core fitness fundamentals you need in order to succeed in your fitness journey. This should almost be a precursor to you even beginning to track calories and macros. We tend to make just starting so incredibly difficult you need very little education to do any of the talked about things. Do these consistently for a month and I can almost guarantee you will not only feel immensely better, but probably look a touch better as well. These fundamentals are building blocks of a solid, healthy transformation anyways. So might as well get going. Don't overthink it and overcomplicate it. Just START. Enjoy the show! Oura Ring - https://ouraring.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 Key Nutrition – @keynutrition

On today's episode, we had my good friend Ethan Buck on the podcast. Ethan is not only one hell of a coach, but an even better human being. Today's we provided a back to the basics message. Pounding home the messages that fad diets still suck and sustainable nutrition is really your only option long term. Just an overall great conversation with a couple guys who have overcome a ton and that love to coach. More about Ethan: Throughout my childhood, all the way up to age 27-28, I was overweight. I tried to lose weight several times only to fall right back into my old habits, which consisted of plenty of alcohol, crap diet, little physical activity and a negative outlook towards the world and life being generally depressed. Not to mention the excess weight added back onto my frame and then some. Around the age of 28 I had a real awakening after a few panic attacks and visits to doctors. I had a new drive, an awakening, a vision, or maybe even an obsession with getting fit. I felt an inner athlete screaming at me from within. Later, I called this the Iron Will. On a side note, I was also balding and dreaded being fat and bald. I could only change one of the two. That decision became the healthiest decision I've ever made. I had dabbled with Muay Thai kickboxing on and off since the age of 22, and ignorantly decided that I needed to go beast mode with fight training, high intensity workouts and what I'd now call fad dieting. Paleo, Keto, Carb back loading, Carb cycling, butter in my coffee etc., were all methods I stuck to religiously. I lost over 100lbs, which was an amazing feat. I was happy with losing the weight, but that feeling was short lived. I burned the candle from both ends with the high intensity exercise and extreme dieting approach, leaving me over time far too thin, skinny fat, weak, frequently injured, often sick, I had a fear of certain foods or other training methods, little confidence, and most of all I was confused. I later found that this is a classic trap that most people get into at some point in their weight loss journey. I found this out the hard way and can teach from my mistakes and experience. Fast forward 10 years of working with trainers and coaches, studying and working as a trainer myself with several thousands of hours of sessions with clients, I have found the methods that work best for myself, and then others. I am much leaner, stronger, confident, rarely sick or injured, and have a much better, if not precise, understanding towards food and exercise that I can teach. Most importantly, I am happy. This did not happen over-night. It was a process of trial and error. I thought I had seen the light and knew what I was doing until it led me into a deep hole that was hard to get out of. I see people going this same direction often in the confusing world of fitness, and I enjoy the challenge of coaching them out of that mindset, and guiding them through the steps towards a better version of themselves. Ethan's Website - Ironwillpt.net 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 Ethan Buck – @iron_will_pt Key Nutrition – @keynutrition

On todays episode Michelle and I discussed plateaus. First off, identifying if you are really at a plateau. If you truly are, we wanted to provide you with some tactics and strategies to bust out of it. First steps to break out of a plateau: Up water intake to a gallon a day Sleep a minimum of 7 hours per night Macros on point Food quality Stress management Steps (movement) TDEE Tactical moves: Lowering calories Diet break Re-feed weekend Carb cycling Among others. Stay tuned and 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 Nicole Ferrier on the podcast. We had a fantastic conversation around dieting, female health and reverse dieting. More about Nicole: I graduated in 2017 with a BA in exercise science and minor in nutrition at Baldwin Wallace university. Alongside my bachelors degree, I am also a certified personal trainer through ACE. Education has been a big piece to changing my body. I believe in building physiques through physiology. That means, proper workout programming and no cookie cutter programs. Through physiology I am able to program nutritional plans and workouts to evolve physiques to the next level. However, I am a firm believer that fitness is more than our bodies. MY BODY USED TO CONTROL ME. I didn't always feel strong and confident. As a young teen I never really felt like I "fit in". I had one major outlet, which was gymnastics. I have always defined myself as an athlete, I trained upwards of 20 hours a week and overall ate like a normal teen. That was until I got consumed by diet culture, tumbler post and some toxic comments from loved ones. This lead me down a dark route. Through my teens years I struggled with a variety of disordered eating patterns. Being a competitive gymnast , I also became hyper focused on my body image. At 14 I hopped on my first ever "diet" where I lost 10lbs in a month. I restricted food severally and couldn't function normally. This lasted all the way up into my late teens. I struggled with the yo yo of crash dieting and even binging and restricting. My weight fluctuated more than modern day gas prices. The constant changes in weight lead to concern from others and for me, constant frustration. Not to mention my confidence was completely nonexistent. EDUCATION SAVED MY LIFE. Through my time at university I came to the conclusion that I was and tired of being sick and tired. I was burnt out from trying every fad diet in the book. Plus I was over exercising and running off everything I ate. I knew there had to be a better way. That was when I found food freedom through macros. I went from a cardio bunny to a weight lifting junkie! I finally felt free from being a treadmill slave and realized the power in weight training. In 2015 I found tracking macros and started to apply my exercise physiology into my training and it completely transformed my mind and body. With macros I was able to see all food as good. I learned that I could eat way more than I thought and truly change my body. Once, I combined my weight training with flexible dieting, I finally saw results! As an athlete I always wanted to stay competitive. That lead me to the love of bodybuilding. I am currently a NPC bikini competition and have competed in over 17 NPC shows. Competing in shows allows for my inner athlete fire to stay lit. Competing has also brought me so much confidence and has helped me grown as a person. As a trainer, my mission is to help you grow. Grow in your knowledge with nutrition and training but also your mind and how you see yourself. True fitness encompasses both these aspects. www.nicoleferrierfitness.com Beyond The Bikini 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 Guest Nicole Ferrier – @niocleferrierfitness Key Nutrition – @keynutrition

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