Tuesday, November 25, 2008

Next Level Turkey Day Workout Video!

The day of gluttony is almost here! Help fight your holiday weight gain with this Next Level In Home Body Weight Fat Loss Workout!

I hope you all have a wonderful Thanksgiving. Enjoy the time you spend with your families!

For your Turkey Day At Home Workout Video
Click On this Link:

Monday, November 24, 2008

How to Use You Leftover Thanksgiving Turkey To Take Your Fat Burning to the NEXT LEVEL!

It has been estimated that the average American consumes over 3,000 calories at their annual Thanksgiving meal, which is why many people consider it to be one of the least healthy meals of the year. However, I am going to show you how to use leftover Thanksgiving turkey to burn unwanted body fat and build lean muscle!

People tend to associate Thanksgiving dinner with gluttony and holiday weight gain. You can blame stuffing, mashed potatoes, cranberry sauce, and pie for holiday weight gain, but leave the turkey out of it! After all, turkey is packed with lean protein that elevates metabolism and promotes fat burning and lean muscle growth.

Another key benefit to eating turkey is that it is easy to prepare in large quantity, and thus will save you time in meal planning and preparation during the busy holiday season. You can roast a turkey and then have tons of meal options for days. Just think of what you can do with all those Thanksgiving leftovers! To inspire your turkey chowing efforts I have put together some Next Level recipes that you can create with turkey.

Next Level Turkey Salad
- 6-8 oz. Turkey Breast chopped into small cubes
- 1⁄4 red bell pepper
- 1⁄4 green bell pepper
- 1⁄4 red onion
- 2 Tbsp canola or olive oil mayo
Mix all ingredients together and enjoy over a bed of greens.
Makes one male serving and two female servings.

Next Level Turkey Cranberry Cream Cheese Roll-up
- 6-8 oz. Sliced Turkey
- 1 Tbsp Fat Free Cream Cheese
- 1 Tbsp Dried Cranberries 1⁄2 Clove of Roasted Garlic Salt and Pepper to taste
- 2 Whole Grain Tortillas
Soak cranberries in water for 20 minutes or microwave until soft if you are short on time. Mash the 1⁄2 clove of garlic. Mix cranberries, garlic, and cream cheese. Add salt and pepper to taste. Spread the mixture into the inside of the tortilla(s). Add turkey breast. Fold up sides, roll up, and enjoy!
Makes one male serving and two female servings.

Next Level Turkey Medallions With Cranberry Glaze
Turkey Medallions:
- 6-8 oz. Turkey
- Non-stick spray Turkey Seasoning
Cut Turkey Breasts into small medallions, sprinkle lightly with seasoning. Reheat in a pan sprayed with non-stick oil on medium heat until lightly browned on both sides. Drip Cranberry glaze (below) over the medallions.
Cranberry Glaze:
- 1 Cups Dry white wine
- Turkey or chicken stock, as needed
- 1 1⁄2 Cups Dried cranberries
- 1⁄4 Cup of Pine nuts, toasted
- Pinch of Salt
Add 1⁄2 cup of white wine and 1⁄2 cup of turkey stock to pan. Add other 1⁄2 cup of turkey stock, cranberries, pine nuts and pinch of salt. Cook over medium heat until reduced in volume by half, about 4 cups.
Makes one male serving and two female servings.

Next Level Turkey Shepherds Pie
- 2 cups cubed cooked turkey
- 3⁄4 cup turkey gravy
- 1 small can whole kernel corn
- drained 1 cup of chicken stock
- 1 cup of water
- 3 cups steamed cauliflower
- 2 cups celery, chopped 2 carrots
- chopped 1 onion chopped 2 cloves garlic
- minced 1 bell pepper, any color
- chopped Salt and pepper
Preheat the oven to 325 degrees. First you must make the gravy. Take the garlic, 1 cup of celery, carrots, onion, bell pepper, chicken stock, water, vegetables, salt and pepper to taste. Add to a pot, boil until vegetables are soft and blend in a blender or food processor.
Next, you will take the steamed cauliflower and mash it, or place it in a food processor until the consistency is like that of mashed potatoes.
Next, in a baking dish, layer the turkey, gravy, corn, remaining celery and mashed cauliflower. Bake, uncovered at 325 degrees for 45-50 minutes.
Makes 2 male servings and one female serving.

Next Level Turkey Florentine
- 1 (10 ounce) package frozen chopped spinach
- 2 tablespoons smart butter
- 1 cup cooked whole grain fettuccine
- 2 cups diced, cooked turkey
- 1 cup turkey or chicken stock 1
- (8 ounce) package fat free sour cream and onion dip
- 1⁄2 teaspoon onion salt
- 2 tablespoons grated Parmesan cheese
- Non-stick cooking spray
Cook spinach according to package directions; drain. Stir in smart butter. Place noodles in a non-stick sprayed baking dish; top with spinach. Combine turkey, stock, onion dip and onion salt and spoon over spinach. Sprinkle with Parmesan. Bake, uncovered, at 325 degrees F for 25 minutes or until bubbly.

Next Level Turkey Green Bean Casserole
- 1 bag of frozen green beans
- 6-8 oz. of cubed cooked turkey breast
- 1 can of organic cream of mushroom soup
- 2 cups Kraft all natural fat free cheese
- Salt and Pepper to taste
Preheat oven to 350 degrees. Mix all ingredients into a casserole dish and bake for about 30 minutes or until completely hot. Makes one male serving and two female servings.

Have a great thanksgiving, and enjoy all of these recipes!

Yours In Fitness,

Steve Krebs

Thursday, November 20, 2008

Womens Health Study! READ THIS!


Please read this article from msn health. It give some great information of how to avoid many of the most dangerous health problems in the world!
*Focus on the parts about exercise, and fish oils!

Prograde supplements have a great product called EFA Icon! Invest in your health, exercise and take 100% organic supplements! http://www.nextlevel.getprograde.com/.

Yours In Fitness,

Steve Krebs

One of the Nations Top Health Counselor's top 10 holiday survival list!

Hey Everbody,

I have a special treat for you today! Below is a helpful list of tips to stay healthy though the holidays from Alice Cale, Integrative Health Counselor.

by Alice Cale

This is truly time to get ready - set - go! You know what your usual Holiday traps are. Be diligent and don’t fall into those usual pitfalls. Throw yourself a lifeline in advance.

This is an excellent way to cut your calorie count in half. When you’re setting intentions advise yourself well. Be prepared to reach for the veggies to sample the dips – avoid the chips and crackers. Small steps make a huge difference in the long run. And that Holiday sprint from November to January 1st can be a marathon!

A cup, A slice, A serving. Plate selection is a great way to keep your portion sizes small. You can taste so many things if you’ve made that intention to keep the portions in check. Here’s where tip one comes into play – be Ready, Set your sizes and Go for a little of what you like most.

As stress adds up it’s easy to over eat. Many times when you reach for food in a stressful moment you’re really looking for a TIME OUT from the stress. Ideally if you could step out of the moment and lower the stress you’d keep your hand out of the cookie jar or better yet that cookie batter! Learn to recognize when you’re reaching for food to zone out stress. Don't slack off on your exercise routine – keep the momentum.

In the kitchen or at your work desk, put notes to yourself anywhere it will help. Maybe a picture of that dress (or suit) you’d like to wear in the Spring. My favorite saying is “ I love the recklessness of faith. First you leap and then you grow wings” This can apply to any goal you have and certainly enjoying a healthy holiday fits the bill. Have faith that you’ll make it through this year feeling healthier than before.

Having trouble keeping yourself on track? Finding someone who will make you accountable for your actions can really aid in reaching your goals. Talk over anything that comes to mind such as stress, how to cut your holiday tasks to a manageable list and where you feel you’ll get off track. Friends are great motivators – especially if you find yourselves at the same festivities!

REGROUP! If you find you’re not in the place you want to be identify, acknowledge and honor your actions. It will not keep you on track to be judgmental. Honor that you enjoyed yourself and move on. Make your next move a good one and don’t forget to laugh WITH yourself.

The key here is treat yourself at a better time. When the gift goodies start to MOUND on the kitchen counter move them in individual portions to the freezer. You could be flush in deserts until JUNE. OR if you can’t keep yourself from defrosting those recently frozen portions, share them!

When you’re expecting you’ll be tempted to overindulge – don’t forget breakfast and lunch to make up for the nights adventure. Plan on arriving with a well fueled body - Just one taste at the buffet table will send you into overdrive if you’ve starved yourself all day.

TEN !!
This was suggested at a Sugar Blues workshop and is best understood in story form.
An up and coming model asked her Health Counselor to help her come up with a plan for not Gaining Weight through the holidays. She had tried many times and always added on the pounds at family get togethers and was dreading the next occasion. Her counselor told her to pick one thing that she REALLY enjoyed from the meal. NO Contest - her Aunt’s pecan pie. She was advised to pass up the heavy weight parts of the meal (or really small portions) and to lust after that pie. She followed that direction to the extent of visiting the pecan pie before dinner! She smelled it and enjoyed the thought of how much she was looking forward to a nice big piece. She followed her plan through the meal and then enjoyed a very generous slice for dessert. She continued throughout and wound up loosing 5 pounds by the end of her stay. TRY IT- IT WORKS !


Yours In Fitness,

Steve Krebs

Wednesday, November 19, 2008

Burn FAT with 7 Next Level Body Weight Exercises!

Over the past few weeks I have stressed the importance of total body and body weight exercises for fat loss. Click the link below to see a new video with 7 body weight exercises that will help ensure you are getting the most out of every workout!


Yours In Fitness,

Steve Krebs

Monday, November 17, 2008


As a former fat kid and a current fat loss expert who has helped hundreds of people lose thousands of pounds of fat, I know a thing or two about exercise selection. I am constantly asked what are the best exercises for fat loss and muscle gain.

I’ll keep this as basic as I can for you. The best exercises for fat loss are also the best exercises for muscle gain. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND recruit as many muscles in your body as possible.
Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat incinerating effect. However, the squat goes from good to amazing for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.

It’s as simple as the NEXT LEVEL BEACH BODY Equation below:

Performing Total Body Exercises Within Each Total Body Workout 
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain

I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-incinerating, muscle-building results they provide to help maximize my Beach Body. Hate because they kill me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul!

Without further adieu, here is the official top 7 list of my favorite exercises in the world for NEXT LEVEL fat loss and lean muscle gain:
Exercise#1- SL Squat Thrust
Exercise#2- The Swing- Kettlebell
Exercise#3- Lunge-Curl-Press
Exercise#4- The Chop- Med Ball
Exercise#5- Kettlebell Snatch
Exercise#6- DB Thruster
Exercise#7- Squat 2 Rotational Press

Here’s a great Next Level highlight reel of the above exercises so that you can add them to your own training routines for better results:


Well I hope you take my expert advice and jack up your training with these 7 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the Next Level.

I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding your Beach Body back in the days to come!

Yours In Fitness,

Steve Krebs

Next Level Beach Body Boot Camp

P.S.- Check out the Next Level Turkey Giveaway Press Release @:

Holiday Beach Body Boot Camp.....

Starting December 1st will be a special 3 week version of the Next Level Beach Body Boot Camp! It is going to be INTENSE, FUN, and full of Holiday Cheer!

This special holiday beach body boot camp is going to really focus on dropping body fat during the most dangerous weight gaining time of the year!

Sign up now @ http://www.nextlevelbeachbodybootcamp.com/!

If you can't make it, check out the blog and follow along at home with the videos I will be posting!

Yours In Fitness,

Steve Krebs

Friday, November 14, 2008

Next Level Circuit Training.....

High Intensity Interval Training in a circuit format is the most efficient, effective means of developing a lean, healthy physique. The days of spending hours in the gym are over!
The best way to start this type of training is with the tabata protocol. This protocol uses 20 seconds of work with 10 seconds of rest, for 8 rounds. Beginners should start with body weight movements. Remember, if you cant control your own body weight you have no business adding extra load to your movements!

Here is a circuit workout you can do at home with minimal equipment, and the best part is it can be done in less than 20 minutes! We have seen great success with these types of workouts at the Next Level Beach Body Boot Camp.

Push UP x 20 sec. KB/MB Swing x 20 sec.
Rest x 10 sec. Rest x 10 sec.

Squat x 20 sec. KB/MB Dead Lift x 20 sec.
Rest x 10 sec. Rest x 10 sec.

Mountain Climbers x 20 sec. KB/MB Rows x 20 sec.
Rest x 10 sec. Rest x 10 sec.

Low Abs x 20 sec. Squat x 20 sec.
Rest x 10 sec. Rest x 10 sec.

Complete this circuit, then rest for 3 minutes. Then go through it again! Have a great workout and be on the lookout for the video that shows this awesome fat burning circuit!

Yours In Fitness,

Steve Krebs

Thursday, November 13, 2008

R.I.P. - 1 on 1 Personal Training is DEAD!

The days of 1 on 1 personal training are long gone. In today's economy, it seems only the upper class can afford an $80-$100 dollar per session personal trainer. Why do people even need a 1 on 1 training session? Olympic and Professional Athletes are trained in groups. Chemotherapy is administered in small groups. So why do we feel that a 30 something hockey mom that is trying to drop 10 lbs. Needs 1 on 1 attention? Two new training programs have emerged to change the face of the personal training industry forever.

Two new types of training have come to the forefront of the fitness industry; Semi-Private Training and Boot Camps. According to the master of semi-private training Alwyn Cosgrove, if your training program is so dangerous that it requires supervision for every single movement, than your program stinks. All across the world semi-private personal training and boot camps are taking over.

Semi-Private Personal Training is done in small groups. Each client gets their own program, and the supervision is usually a 4:1 client to trainer ratio. Semi-Private Training has been proven to be more fun, more effective, and less expensive than 1 on 1 training. Boot Camps are similar, but involve a higher client to trainer ratio. The Next Level Beach Body Boot Camp has a 20 clients to 1 trainer ratio. It is ladies only, and is based on fat loss. A significant difference between the two is that in boot camp each client does not get their own personalized workout. Boot Camps are popular due to the low cost, fun, and social support.

If you are interested in Semi-Private or Boot Camp Training make sure you research the instructor/trainer carefully. A reputable fitness professional should have a website, good credentials, a 4 year degree in a health related field, and a money back guarantee. If you want great results for a fraction of the cost I highly suggest everyone to join your local boot camp, or semi-private training group.

Yours In Fitness,

Steve Krebs

Tuesday, November 11, 2008

How To Build the Ultimate Next Level Circuit Training Workout For Fat Loss

In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format, A.K.A- Body Building. Basically, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. This form of training is based solely on body building. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.

So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most gyms you’ll typically see someone perform three sets of 8-10 reps for let’s say the Bicep Curls. They perform 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then walk back to the curl bar to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 8-10 on Bicep Curls that means it would take up to 15 minutes to complete only one movement pattern. That means you’d need at least in hour to perform four different exercises!

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:

Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

Circuits: Alternate between four or more different exercises (MOST EFFECTIVE FOR FAT LOSS)

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:

The 30-10 Five Exercise Circuit: You will alternate between 30 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats
Exercise#2- Push-Ups
Exercise#3- Mountain Climbers
Exercise#4- KB Swings
Exercise#5- Low Abs

Perform this circuit up to four times for a 20-minute total body fat burning workout.
Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- MB Squat 2 Press
Exercise#2- Push Up
Exercise#3- Frankenstein Squat
Exercise#4- MB/KB Row
Exercise#5- KB Swing

Here’s a workout video showing you a great circuit you can perform anywhere:


I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come!

Next Level Beach Body Boot Camp

Yours In Fitness,

Steve Krebs

Holiday Survival Tip #2

Hey everybody, hope you are having a great week!

With the holidays coming at us fast here is another tip to help you avoid that holiday weight gain!

This may seem simple, but it works. Just because there are all kinds of treats, and bad foods associated with the holidays does not mean you have to eat a plate full of all of them. Use good judgement when it comes to serving sizes, especially when it comes to the holidays.

I'm not saying that you should not splurge a little bit, but do NOT become a holiday glutton!

Yours In Fitness,

Steve Krebs

Monday, November 10, 2008

Holiday Survival Tip #1

Hey everybody,

Happy Monday! Man these weeks are flying by! I have already started to see Xmas commercials! WOW! With the holiday season upon us, I wanted to start giving you some strategies to help you avoid the holiday weight gain.

Holiday Survival Tip #1:

Put Down The Fork! When attending holiday parties, thanksgiving celebrations, etc. put your fork(spoon) down between bites. Do NOT pick it up again until you have chewed, and swallowed. This strategy will help you eat less, by allowing your body to realize that it is full before you over eat.

Have a great Day!

Yours In Fitness,

Steve Krebs

Saturday, November 8, 2008

Congratulations Dolgeville Blue Devils Football!

I just wanted to take this opportunity to Congratulate Zach Goyette and the Dolgeville Blue Devils on their Section III Title!

All that hard work in the gym is paying off buddy!

Yours In Fitness,

Steve Krebs

Friday, November 7, 2008

Be Mentally Fit!

It's Friday again! Man these weeks are flying by, It will be Xmas before we know it.

Are there things or people in your life that bring you grief on a daily basis?

For me the answer is YES!

What about you? Do you allow others to affect your life negatively? I can completely relate to that. I am only human, and I have complications in my life just like everyone else.

When we experience things or people like this what should we do? I think the best strategy is to cut them out of our lives if we can. This is not as easy as it sounds, I know!

Mental health is just as important as physical health. We should treat our brains, and emotions like we treat our bodies (as long as you treat your body well!). Find positive influences, surround yourselves with positive people!

Have a good Friday! Stick to your goals, Be Safe!

Yours In Fitness,

Steve Krebs

Thursday, November 6, 2008

Are you HAPPY?

Are you Happy?

Truly Happy?

Our culture teaches us to never be content. To chase after things. I think our value of other people has diminished. Family is not valued the same anymore. People seem to be much more selfish, cold, and unhappy.

I have decided that I am going to try to positively impact everyone I come into contact with everyday!

What are you going to do?

Change that negative mindset, and start to make a difference in other peoples lives. It will change your outlook on your own life. Remember the saying what comes around goes around. Well it usually does, doesnt it?

Yours In Fitness,

Steve Krebs

Wednesday, November 5, 2008

We have a new president elect!

Wow! The world is changing before our eyes. Lets just hope Obama leads this country in the right direction!

I will be honest that I am indifferent to the election results. I think most politicians are full of it! Lets see if our new President will be the real deal.

Now that the country is shifting gears into a new era, dont you think you should too? Get off your rear end and get moving! Find exercise that really "moves" you! Find something you love to do, and do it at least 3 x aweek. I wish everyone would do something active every day! People would be happier, healthier, and more fit.

Yours In Fitness,

Steve Krebs

Tuesday, November 4, 2008

Are you FAT in the brain?

We attribute obesity and being overweight to many things, sedentary lifestyle, over eating, bad genetics....etc. etc. etc.

I think that being overweight starts in your head! Many people for one reason or another self sabotage. They over eat, consistently make bad unhealthy choices, and usually dont understand why.

Are you FAT in the brain?

Is food a comfort for you?

Do you make unhealthy life decisions?

That is why fat loss starts in your noggin! It is basic behavior change. I know that I have talked about goal setting, and setting a plan of action alot. There is a reason for that. It works.

Don't punish yourself anymore! Start making the right decisions to become a happier, healthier you!

Yours In Fitness,

Steve Krebs

Monday, November 3, 2008

Are you training like a DINOSAUR?????

Todays training client greatly differs from those from ten years ago. The majority of people today only get about 3 hours of physical activity a week! Even avid gym goers have changed. In the past a workout routine was used to enhance physical fitness. Now that gym time is their only physical activity.

Due to this, fitness professionals like myself are forced to change with the times. Performing bodybuilding routines with cardio on off days is no longer effective for todays clients. A complete training system is needed, which incorportates core strength, functional movements, flexibility, metabolic conditioning, FAT LOSS, stabilization, balance, recovery/ regeneration and total body strength training.

Have you changed with the times?

Are you stuck in a rut with your old school training routine?

Do your joints ache post-workout?

Are you seeing RESULTS?

These are things you need to ask yourself, and your trainer (if you are working with one).

Yours In Fitness,

Steve Krebs