The Next Level Health & Fitness Podcast

The second of 9 BONUS episodes that will be dropping each Monday, over the next 8 weeks. These are our coach spotlight episodes. These are intended to help you get to know each of our amazing coaches on a deeper level! Today’s episode was with our amazing coach, Jenn Haycock.   Jenn's Bio I have been passionate about fitness and nutrition since taking my first weight lifting class in High School.  Since then I have found that taking care of my health physically and mentally is one of the most important things I can do for myself.  I love to learn and over the past few years I have worked towards obtaining my Precision Nutrition & NASM PT certifications so that I could someday work in this field. I am first and foremost a mom to 3 beautiful girls & 2 energetic boys who keep me busy with their many activities and fun personalities.  I love living life to the fullest and enjoy so many different interests. Some of my favorites are traveling, hiking/trail running, sports, boating, reading and watching my kids do something they love.  I know that life can be busy and stressful. It’s hard to put ourselves first, but I also know that if we put our health at the top of our lists we will have the power to do just about anything we set our minds to.   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Coach Jenn Haycock – @berealstrong Key Nutrition – @keynutrition

Today's guest was our good friend, Carter Good. He is known for his Instagram account and the free value he provides on the platform. Carter has lost over 145 pounds and has since made it his life's mission to help others achieve similar success. His mission is to help others eliminate their struggle with weight and experience all of the amazing benefits that living a healthier life can provide, both physically and mentally. We dove a lot into his story, common mistakes he made, how he interacts with his clients and advice for people just starting out their journey! Blessed to call Carter a friend. Be sure to give him a follow for some of the best fitness content in the game.  www.cartergood.com   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Carter Good – @cartergood Key Nutrition – @keynutrition

Kobe Bryant: A legend who indeed, left a legacy. His accomplishments are endless. 81 points in a single game vs Toronto, 17 time All Star, 5 NBA championships, 2 olympic medals, and 2 time finals MVP, just to name a few. He coined what is now famously known as “The mamba mentality” "To sum up what Mamba Mentality is, it means to be able to constantly try to be the best version of yourself," Bryant said. "That is what the Mentality is," he added. "It's a constant quest to try to better today than you were yesterday." Kobe believed he deserved to win. He believed he deserved the best. But that doesn’t mean there was not bumps in the road. To achieve long term fitness success and nutrition success ,YOU have to believe you DESERVE TO WIN, and winning becomes exponentially easier with not only that attitude, but a plan of action to execute. Kobe believed he deserved to win, and became a legend through his immeasurable execution of skill. For Kobe, his commitment to himself and his relentless pursuit of excellence in basketball not only shaped his life, but it carved a place in our hearts as well. This episode is in reference of #24 and everything we can learn from his example.   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Key Nutrition – @keynutrition

This is the first of 9 BONUS coach spotlight episodes that will be dropping each Monday, over the next 9 weeks. These are intended to help you get to know each of the amazing coaches we have at Key on a deeper level!   Justin Mancuso's Bio: When it comes to Nutrition, I believe in a realistic and sustainable approach tailored to fit any lifestyle. It is important to me that each program is designed to meet the individual needs of the client. After getting sober in 2011, I wasn’t happy with the way I looked and didn’t know how to fix it. I sought out a Nutrition Coach and was given the tools and education that changed my life. This sparked personal interest to help others who also felt lost. In 2015, I received my certification through NASM as a Fitness & Nutrition Specialist. Shortly after, I expanded my knowledge by completing my Precision Nutrition Certification. Through personal experience I was able to lose a substantial amount of body fat while simultaneously increasing my mood & energy levels. I felt amazing but was ready to add muscle mass to my physique. I mention this, to demonstrate my ability to do both. Having done this myself, I am able to use my personal experience for coaching weight loss or muscle gain. I have competed in four NPC bodybuilding competitions, which gave me first hand experience and knowledge within the sport. My clients range from NPC competitors to those seeking weight loss. Whether you’re training for overall fitness, a competition, or a Spartan race; I will tailor you a program to fit your specific health and fitness desires.   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Coach Justin Mancuso - @jmancuso91 Key Nutrition – @keynutrition

On today's episode I had the pleasure of sitting down with Jordan Pendleton of Pendleton Performance. Michelle was out for the episode and was missed dearly! Jordan is a former Division 1 athlete who turned his passion of the football field into passion for helping people achieve their fitness goals. He is the most well respected trainer here locally in Utah, and for good reason. His knowledge of exercise science is beyond impressive. He packed this episode with so many valuable tips on gym technique, staying free of injury and how to overcome huge obstacles. Pendleton Performance was started by Jordan Pendleton after his college football career at Brigham Young University. Due to injuries Jordan had to forget about playing football professionally and decided to continue his passion for sports through mentoring and training athletes. Jordan has worked with multiple NFL athletes and his dedication and attention to detail make him an extremely effective and efficient strength and conditioning coach. He was named to the All American Strength and Conditioning team while at BYU and won BYU's Best Conditioned Athlete Award. Visit his website - http://pendletonperformance.com/   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Guest Jordan Pendleton  – @pendletonperformance Key Nutrition – @keynutrition

Ever wondered how a menstrual cycle can affect training and nutrition? On today's episode we addressed exactly that! First off, big shout out to all the females! You have a big task at hand, the survival of the human race! It's called a CYCLE for a reason. It's always changing and super important that you understand that. A woman's menstrual cycle has different phases: the menstrual, follicular, ovulation, and luteal phases, which is often broken down more broadly into just the follicular and luteal phases. First comes the menstrual phase When a woman gets her period and her levels of the hormones estrogen and progesterone drop. This typically lasts 3-7 days but can vary between individuals. This also kicks off the follicular phase Which begins on day one of your period and continues until ovulation, a total of about 16 days. During this phase, the pituitary gland releases follicle stimulating hormone (FSH). This is when you are estrogen dominant. Estrogen gets a bad rap. But what we have found out with modern day science. It decreases appetite, Increases insulin sensitivity, and protects agains muscle soreness.  During the ovulation phase Luteinizing hormone (LH) is released in response to the follicular phase’s rising estrogen levels. Wondering if you’re ovulating? One sign is a slight rise in body temperature, which happens around day 14 of your cycle. You will notice a rise in testosterone and get some of your best workouts.  Finally, we enter the luteal phase This is where we see a rise in progesterone and a slight bump in estrogen levels, followed by a drop in both hormones and the restart of the cycle (barring pregnancy). The luteal phase is when we experience those *lovely* PMS symptoms, like bloating, headache, weight changes, food cravings, and trouble sleeping. This phase lasts 11-17 days. Give the episode a listen to find out how to coordinate training and nutrition during these phases!   Order From Top Notch Nutrition -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Key Nutrition – @keynutrition

You all asked, we listened! Trainer Lindsey back on the show for round 2! After holding the top spot on downloads for months, it was a clear you all loved her message. We felt honored to have her back on to share more of her story! We dove into a continuation from episode #48. Since last episode, Lindsey started to finally lose weight after a year of weight gain. She talks openly and honestly about her current cortisol levels and some very unique protocols she has tried to get them down. She always finds the silver lining in every situation and it's extremely admirable We talked about her current recipe book, Simply Macros. So many amazing macro recipes in this book (link below). You all are going to love it! If you want to be inspired by someone who walks the walk, make sure to stay tuned for this episode.    Referenced Links Lindsey's 12 Week Virtual Bootcamp Lindsey's Simply Macros Recipe Book   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Lindsey Mathews - @trainerlindsey Key Nutrition – @keynutrition

In today's episode Michelle and I discussed the topic of motivation. Motivation is a feeling, and that is super important to remember. We discussed if motivation is a fact, bullshit, or if it really is a good thing. The answer lies somewhere in the middle. We discussed ways to get the spark of motivation when you’re really not feeling it. We also talked about why you will be sorely disappointed if you strictly rely on motivation. Also, the first 5 minutes was me telling the story about the tattoo on my arm that contained a misspelled word. You will not want to miss that one!    Top Notch Pre-Workout -> 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 the pleasure of interviewing our good friend Mike Millner. He is the owner and operator of Peak Optimization Performance. Mike specializes in Neurotype training. He is beyond passionate about it and you will 100% walk away from this episode with your mind blown.   What is Neurotype training you might ask? The most important element for any training and nutrition plan is client buy-in and adherence. By matching your training to your personality you will: Train harder, stay focused and motivated Recover more efficiently from training Have less of a stress response from training by working with your natural brain chemistry Progress optimally and maximize your results   The 4 Pillars of Neurotype Training Purpose – Training ADD is an issue. Everyone wants to chase the shiny new toy. We know that program hopping doesn’t yield results yet so many people are still doing it. It’s because you haven’t been working with your brain chemistry and psychological make up to find the training that best fits your personality. Neurotype training breeds purpose and commitment. Progression – Most training programs either progress too aggressively, too slowly, or not at all. By understanding your Neurtotype, we’re able to progress optimally. Training WITH your nature allows for less chronic stress and greater adaptation. This also yields more of a buy in and long term consistency. Perception – Every stage of growth starts with awareness. Knowing how you’re wired and why you respond in certain ways to certain situations creates an understanding. With that understanding comes the ability to evolve in your training and in life. Potential – What are you capable of? You haven’t truly unlocked your potential until you start training based on your neurological profile (click here for sample workouts). Discover what potentiates you. Connect to your muscles more. Find that strength that’s been waiting to be unleashed.   Neurotransmitters Someone’s personality is in large part related to his/her brain chemistry Neurotransmitters control essentially every bodily function. Whether it’s how you feel, regulating hormones, managing stress, it’s all controlled by neurotransmitters. Our bodies receive those messages from the brain and prepare us for what’s expected (this includes perceived stress as well as real stress). This also impacts our immune system function which is vitally important since recovery from training is triggered by the immune system. Therefore, training against your nature causes a greater stress response and compromises the neurotransmitter balance which directly impacts the immune system and your ability to recover. Have you ever felt like no matter how much work you’re doing you just can’t make any progress?  Enjoy the episode! Visit Peak Optimization Performance's Website    Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Mike Miller - @coach_mike_millner Key Nutrition – @keynutrition

On this episode we talked about picking your hard. Punch line is, it’s all hard. Losing weight is hard Gaining body fat is hard (emotionally) Tracking macros is hard  Feeling shitty is hard  Lifting weights is hard  Having health issues is hard Hitting new PR’s is hard Getting on a disciplined sleep schedule is hard Running on very little sleep is hard Taking action on your goals is hard Not procrastinating those goals is hard Growing is hard Feeling stagnant is hard You get the point. IT’S ALL “HARD”. Pick your hard. It’s as simple as that. Stop complaining about “hard” and shift your perception. Let’s make 2020 your year 🤘🏼 You got this 💜   Shop Top Notch Supplements -> Click Here   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Key Nutrition – @keynutrition