The Next Level Health & Fitness Podcast

On today’s episode we were blessed to sit down with former NFL Athlete, Robert Johnson Also known as “Ro-Jo”, he was a star safety at the University of Utah. He left the inner city for the first time ever in his life to come to Utah, a place he had actually never heard of. Ro-Jo went on to be not only the first individual in his family to go to college, but the first one to graduate. His road to get there was not an easy deal. We talked about the value in just doing the next right thing, because you never know who is watching. We talked the perseverance  to never back down, no matter the odds. Everything from the lessons he learned from playing with Pro Bowl NFL players, to being the Sugar Bowl Champions in 2008, to now being a dad and working man. I think so often as people go through their life thinking they will always just be an athlete, never really looking at what’s next. The defining process that so many have to do after it all ends, is a topic we discussed that I think so many of you will be able to resonate with.   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest - @robertljohnson32 Key Nutrition – @keynutrition

With Thanksgiving being Thursday, we wanted to give you a few tips on how to actually ENJOY your day, without having guilt and shame. So we broke down the 5 rules I give to clients each and every year.  We also talked about plant based recipes being confusing, best exercises for "saddle bags", and how to keep a female motivated during a lean mass muscle gaining phase. If you missed my post on Instagram, I’ll give you the run down here on what I tell clients about thanksgiving: Don’t track your food Engage with your family you never see, even your Uncle Eddie who annoys the shit out of you Enjoy food, don’t inhale food Stay in gratitude for all the many things you have to be thankful for Don’t eat like a gluttonous idiot And if you do eat like a gluttonous idiot , don’t be an idiot to yourself about it come Friday. Enjoy the episode and more importantly, ENJOY your holiday!   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Key Nutrition – @keynutrition    

7 years ago I was in a constant state of pitiful and incomprehensible demoralization. Homeless, helpless and hopeless. Everyday was like Ground Hogs Day. Doing the same shit and honestly, just hoping I somehow lived another day to do it all over again. By the grace of a loving god, I decided to do something different on November 20th, 2012. I was at a jumping off point. I couldn’t face the fact of going on one more day using the drugs, and couldn’t face NOT using them. I had so much fear and honestly, very little hope I could actually get sober. But I thought to myself, “What other choice do you have? A bullet?". I was backed into a corner. I gave this recovery thing an HONEST shot. It’s crazy how one decision can change the trajectory of your whole life ✨ If you could have painted a picture of what my life would look like 7 years later, I would have asked you what dope you were on because you were definitely high and quite frankly, I wanted some! Lol I owe my sobriety to a loving god of my own understanding, the 12 Steps and support from amazing people like you. We are truly just spiritual beings having human experiences. To say I feel grateful on this day, would be a huge understatement. Today's episode was dedicated to that. Michelle interviewed me on the 7 most impactful things I have learned in my 7 years of sobriety. It applies to all aspects of life, that's what’s super cool. Enjoy the episode!   7 Impactful things I've learned in 7 years: 7 - Fall down 9 times, get up 10 6 - One day at a time 5 - Resentment  is drinking poison, and expecting the other person to die 4 - My feelings aren’t facts 3 - Life is one big lesson - no winning or losing (life on life terms) 2 - Acceptance was the answer to all of my problems today 1 - Gratitude is the fuel for life   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Key Nutrition – @keynutrition

Want to know what grit, determination and perseverance looks like? Michelle was today’s guest instead of her regular co-host role. She just completed #75 Hard, 2% of people actually make it to the end. For those not familiar with 75 Hard, it is 75 days straight of the following: (2) 45 minute workouts - One has to be outside 1 gallon of water 10 pages of self development reading Progress Picture Daily No alcohol Pick a nutrition plan, and stick to it 100% If you skip a day on ANY of these things, you go back to day ONE. Let me remind you, estimated that only 2% make it all the way to the end. So when she first informed me she was doing it, I thought it could be a good jump start on her fitness for her. That's about as far as I went with that. It turns out, aesthetic results were just the icing on the cake for what she got out of this! She fundamentally became a better human being. She began to deploy more empathy. She stopped taking things so personal. She began to build self esteem day-by-day, simply because she felt good about how she was showing up in life! I’m not saying to do 75 Hard, what I’m saying is find something that will challenge you physically, mentally and spiritually and GO FOR IT! When it seems dark, just keep going. The lessons along the way are invaluable. This fitness thing is so much bigger than your looks. It teaches you discipline, grit, determination, and tenacity. This whole thing showed Michelle she CAN indeed do SUPER hard shit. She is capable of putting her mind to a task that seems impossible, and make it out on the other end the winner she truly is. This was a non-negotiable to her. She was set on finishing this. So she did simply that, she finished it. Get ready to be crazy motivated!   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Key Nutrition – @keynutrition

On today's episode, we sat down with Frankie Gonyea. Frankie has been a personal trainer for 8 years. He is the assistant GM at Faster Fitness in Fullerton, CA. He started 4U Nutrition 2 years ago. 4U Nutrition is an online nutrition coaching business that was built on education, accountability, and sustainability. Fitness & nutrition has been apart of my life since he was 8 years old, and helped him battle through depression. His passion is helping people live a life they love through fitness & nutrition.    Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Frankie Gonyea -  @coach_fast_hands_4u Key Nutrition – @keynutrition  

On this episode we had Andy Boquet, owner of Impact Martial Arts, join us to talk more on his business and why he started it. Andy is actually Michelle's son's Martial Arts trainer. Michelle decided to enroll him after he was experiencing bullying at school. We go deeper into bullying, how it affects people and how Andy helps combat it via Martial Arts. This was a great episode that taught many lessons such as discipline and confidence. Although Andy's business seems so different from the nutrition industry we found they share some of the same important key principles. Tune in to find out what those are!   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Andy Boquet – @impact_ma Key Nutrition – @keynutrition  

Amber Brueseke started the Instagram name Biceps After Babies with no intentions of monetizing it. She started it to show other women you can indeed get biceps after babies! She truly wanted to create impact and provide value. What grew from it is something she honestly did not expect. She self taught herself how to track macros and through that, began helping other people transform their bodies through macros! We talked about what freedom she has found through macros and the balance it has created in her life. Amber also talked about her journey of bulking for a whole year, eating 300 carbs a day. Such a good message for women to hear along with the progressive overload/pros and cons of cross fit.  Amber is also a fellow podcaster, so flowing with her was so effortless.   Amber's Podcast: Biceps after Babies Radio   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Amber Brueseke - @biceps.after.babies Key Nutrition – @keynutrition

On today's episode Michelle and I did some Q & A. Subjects covered include: How to know if you are eating in enough of a caloric deficit? Is a pre workout meal a must? How does fiber factor in to calorie intake? What workouts do we recommend for post diastasis recti recovery? That, and much more! It's only 30 minutes, so do yourself a favor and tune in!   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Key Nutrition – @keynutrition

Today’s episode featured none other than Mr. Jordan Syatt. Jordan is most well know for being Gary Vaynerchuk's personal trainer, but long before that was in the throws of fitness and nutrition. With a background in strength work at Westside Barbell, Jordan began writing blogs years ago with the intent of simply just providing value. One of those blogs, which was ironically one of his least popular, is what caught the eye of Gary’s old trainer Mike, and untimely landed him the job with Gary. We explored his recently release documentary the “The Big Mac Challenge”. This is hands down of the best documentary’s I have ever seen.  It’s not what you might think. The documentary had me laughing along the way, and extremely moved and touched by the end. Get the behind the scenes preview first hand, here on the Key Nutrition Podcast.   Watch The Big Mac Challenge on YouTube   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Guest Jordan Syatt  – @syattfitness Key Nutrition – @keynutrition  

On today's episode we talked about how to not let halloween treats get the best of you! We provided some tips and tricks on how to avoid over eating your kids candy. We also talked about why it is so important to always remaining a student. Next we discussed the biggest myths we have been told. Which at the time, years ago, we all thought of as the truth! The Key message to take away from this podcast is to remain teachable and humble, always.   Click Here to get the Social Macro Tracking E-Book   Connect with us on Instagram Host Brad Jensen – @thesoberbodybuilder Co-Host Michelle Raines  – @mykeylife Key Nutrition – @keynutrition