STEVE KREBS' NEXT LEVEL BEACH BODY BOOT CAMP BLOG

Lose Fat with Cardio done RIGHT!

2009-05-27T14:34:00.004-04:00

Lately everyone has been asking me, "what is the best type of cardio to lose body fat?"

The answer is Interval Cardio Training!

Interval Cardio Next Level Style is set up in "levels", oh yeah! you like that snazzy play on words? I know I'm a genius right? ;-)

By "Levels" I mean timed intervals varying in intensity. The best example would be:

level 1= go 1 minute as hard as you can (on an intensity scale that would = a 9 or 10)
level 2= 1 minute of moderate intensity ( like a 5 or 6 on the same scale)
level 3= 1 minute of light intensity ( 2 or 3 on the scale= walk)

These 3 levels make up a "round", you should begin by doing at least 3-4 rounds.

This brand of cardio training should be done either post-strength training or on your "off" days. By the way you should definitely be strength training total body at least 3 days a week!

Make sure to include a 5 minute steady state warm up before attempting this more difficult cardio routine! Steady state means staying at the same speed and intensity for the entire duration of the warm up.

Next Level Interval Cardio for Fat Loss can be done in a variety of ways, tread mill, eliptical, track, running hills, running sprints, etc. etc. etc.

Follow the Next Level Motto of "break a good sweat every day" and you will find yourself beach ready in no time!

Now lets take your Fat Loss to the NEXT LEVEL!

Yours In Fitness,

Steve

P.S.- Welcome back to all my loyal Boot Camp Veterans! You girls are awesome, keep up the hard work!

welcome to all the new Boot Campers! Follow the meal plan!

Celebrate Women's Health this Month with the Beach Body Boot Camp!

2009-05-11T15:04:00.000-04:00

May is National Women's Health Month, what are you doing for yourself this month to get or remain fit?

Do you exercise regularly?

Do you follow a sound nutrition program?

Are you taking Prograde Supplements?

These are questions you should answer yes to across the board!

If you answered NO to any of those questions than you need to make sure that you make a change in the month of May, and continue on with these great healthy habits for the remainder of your lives!

The only thing we truly have in life is our health! Do NOT take your health and fitness for granted. Be there to see your children and their children graduate, get married, etc.

Please do not sell yourselves short!

To help local women get moving I am offering free 1 week unlimited free trials to the premier womens only fat loss boot camp in the State, the Next Level Beach Body Boot Camp.

Call Now to get your free week trial! 315-790-5851

We are also opening up a morning session starting Tuesday May 26th @ 5:30 AM! Spots Limited!

Yours In Fitness,

Steve Krebs

5 Top SECRET Next Level Tips for FAT LOSS!

2009-04-06T16:54:00.000-04:00

Hey Everybody,

Summer is approaching fast, that means bikinis and swim trunks! The time to shed that unwanted body fat is NOW! Below I have listed my top 5 tips for fat loss:

1) Eat More! Eating more of the "right" foods can fire up your internal calorie burning "furnace".
Lean Protein and green vegetables should take up the majority of your plate at all meals!

2) No More Cardio! Substitute High Intensity Interval Training for old school "steady state" cardio. H.I.I.T. has been proven to be the most effective protocol for fat loss. For examples of these workouts go to www.nextlevelbeachbodybootcamp.com and watch my videos!

3) Stay Away from the "Machines"! Many health clubs and gyms are full of useless gadgets, and machines. Use your bodyweight, and other tools like kettlebells and dumbells to get the most out of your fat burning workouts.

4) No MORE "Fat Free", "Sugar Free", or "Reduced" foods! Anytime you remove fat, sugar, or calories from a food, they are replaced with "fillers". These preservatives will shut down your fat burning process!

5) Take your Supplements! Everyone should be taking a 100% Organic Multi-Vitamin, fish oil, and a post workout drink. Prograde supplements have a the best line of Organic supplements on the market: www.nextlevel.getprograde.com.

For best results you should aim to put your body in the best state possible by following these tips. For more information or a free 2 week trial to the Next Level Beach Body Boot Camp call 315-790-5851.

Yours In Fitness,

Steve

Get In The Best Shape of Your Life, for the Most Important Day of Your Life!

2009-03-06T14:54:00.000-05:00

This program is specifically designed for the bride-to-be who’s looking to maximize her BEACH BODY for the most important day in her life! Not only will this program incinerate body fat from your middle, but it will also build a head-turning pair of toned arms and a breath taking set of defined shoulders, the perfect physical accessories for your strapless or sleeveless dream wedding dress.

My good buddy B.J. Gaddour put together this Bride 2 Be Workout for all you Next Level Beach Body Boot Campers, and all the Brides 2 Be! If you like this workout, then you will love the Next Level Bride 2 Be Boot Camp. The program begins March 23rd and consists of 3 phases:
You GET:
Unlimited Access to Beach Body Boot Camp sessions for 3 phases
2 Semi-Private Personal Training Sessions a week
Closed Door Brides Only Saturday Boot Camp Workouts
Done for you Bride 2 Be Meal Plan
Done for you Cardio Plan
Unlimited Phone & Internet Access to Next Level Trainers
Body Composition Testing, Measurements, & Assessment
And MUCH MORE! Call Now to secure your spot!
Results Guaranteed or your MONEY BACK!
315-790-5851

You will perform 3 total body workouts per week alternating between Workout A and Workout B and taking at least 1 day of rest between workouts (e.g. perform on Monday, Wednesday, and Friday). The beauty behind these whole body workouts is that they use total body exercises that work your arms, legs, and abs at the same time. The result? Maximum fat loss and lean muscle growth so that you both lose inches in AND add definition to all of the right places. Plus I even threw in a bonus cardio interval training workout using that body weight cardio exercises that you can perform at home that is scientifically proven to burn 9x more fat than long, slow, boring cardio. Time to crank it for the big day!
The Official Bridal Fitness Workout
Workout A
- 5-Minute Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit
- 50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.

Exercise#
Exercise Name
1)DB Curl + Squat to Press

2)Single-Leg Hip Extension Hold + DB Chest Press Combo

3)DB Swings

4)Single-Leg Wall Sit + DB Curl to Press Combo

5)DB Push-up Rows

Note- Be sure to use a pair of sturdy and stable hex dumbbells that don’t roll when placed on the floor. Most females work best with dumbbells ranging from 8-15 lbs. Be sure to start light and work your way up from there while maintaining perfect form and technique.

- BONUS- Cardio Interval Training Finisher- 4 Minutes: You will alternate between 20 seconds of work and 10 seconds of rest by performing the body weight cardio exercise listed below. You will repeat this 30-second set up to 8x for 4 total minutes.
Body Weight Cardio Exercise: Stationary Running
For a complete video demo of all of these exercises, please click the link below (or copy and paste it into your browser):
http://www.youtube.com/watch?v=OVNRhLV7KEA

The Official Bridal Fitness Workout
Workout B
- 5-Minute Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit
- 50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.
Exercise#
Exercise Name
1
1-Arm DB Sumo Deadlift + Curl to Press
2
DB Squat Thrust + Push-up
3
DB Alternating Lunges + Curl to Press
4
DB Alternating Single-Leg RDL + Row
5
DB T-Push-ups

Note- Be sure to use a pair of sturdy and stable hex dumbbells that don’t roll when placed on the floor. Most females work best with dumbbells ranging from 8-15 lbs. Be sure to start light and work your way up from there while maintaining perfect form and technique.

- BONUS- Cardio Interval Training Finisher- 4 Minutes: You will alternate between 20 seconds of work and 10 seconds of rest by performing the body weight cardio exercise listed below. You will repeat this 30-second set up to 8x for 4 total minutes.

Body Weight Cardio Exercise: Ice Skater Jumps

For a complete video demo of all of these exercises, please click the link below (or copy and paste it into your browser):
http://www.youtube.com/watch?v=ed2jLIYThJg

Thanks a ton B.J.!

Yours In Fitness,

Steve Krebs

If you love the GYM DON'T Read this!

2009-02-24T09:31:00.000-05:00

This post is going to piss people off, that is not my intention, but I have to speak the truth!
I remember the days when I used to workout and work at a gym exclusively. I used to think it was absolutely necessary to be in a gym to get results- that a good workout required you to be in a health club or weight room of some sort. Today I find myself at the best point of my life, from both a business and fitness standpoint, and I haven’t stepped a foot in a typical gym for almost 2 years now. After some thought, I put on paper what I feel to be the top 10 reasons NOT to go to the gym:

1)Unused Memberships: Almost 85% of Gym Memberships go UNUSED! Most people end up paying for a year, and don't even go. What a waste of money $$$$$$!

2)The Sheep Mentality: Everybody is doing the same thing. Most men and women are just sheep- slaves to all of the misinformation provided in the form of sensational fitness magazines, infomercials and awful, uneducated meat head trainers. People just go to the gym and do whatever everybody else is doing.

3)Needless Waiting Time for Equipment or Space: I remember when I used to workout at a gym that I would spend about an average of at least 15-20 minutes per workout waiting on a piece of equipment or a certain space of the gym to complete my daily routine.

4)Sickness and Disease: Beyond catching the common cold, there are some other real serious things that have been spreading at gyms like wildfire like the recent merca staph infection epidemic. Most GYMs are filthy! PERIOD.

5)Annoying People: For most people going to the gym isn’t about getting results, it’s about socializing. Many GYMS are used as a singles pick up joint, guys oogling you while you try to work out or vice versa.

6)Expensive Memberships: Paying money for a place to workout. Isn’t your current rent or mortgage enough of a monthly overhead! Many GYMs have outdated useless equipement! Are you paying $10-$50 bucks a month to rent a tread mill or eliptical?

7)Useless Equipment: Machines suck- I haven’t used a machine in years. They don’t allow your body to train that way it was designed to move and function and they cause many overuse injuries. If you want to be lean, tight, and muscular, all you need is your body weight, some bands, and a few free weight options like dumbbells or kettlebells to get the job done at home or on the road.

8)Lack of Open Training Space: Idiot club owners focus on all the frills with substance by filling the training floor up with overpriced, oversized machines that take up all of the prime real estate. All you need is space- space to move freely and explore your own body’s capabilities. At Next Level we teach you how to move your body, not MACHINES!

9)Crippling Dependence: I mentioned this earliest- gyms force you to create a dependence on them. So, show yourself that you can get results without the gym. I promise you that the best workouts of your life are waiting for you at Next Level or in new places like a park, beach, hotel room, etc. Step outside of the box!

10)Bad Trainers: When you go to the typical gym for personal training, you enter a factory. They are trying to get you in and out. They don’t care if your reach your goals nor do they have the desire to build lasting relationships with you. They just need to hit their quota- you are just another number for them. The majority of GYM Trainers are uneducated= no college degree. Just because someone is a body builder does not make them a fitness expert! These are usually the guys that are steroid free NOW. Meaning they got so big by cheating!!!!! i.e. taking roids!
All trainer should have an exercise science/health science background! For more information on what to ask before hiring a personal trainer call 790-5851 or go to www.nxtleveltraining.com and sign up for that free report!

Steve Krebs is a local Utica fitness boot camp instructor and real world fat loss expert. To book him/her to speak at your local company, club, or organization please contact him/her by email at stevenrkrebs@hotmail.com or by phone at 315-790-5851. For a free one-week trial to his beach body boot camp to experience the best personal training Utica please visit www.nextlevelbeachbodybootcamp.com

Workout like a President Today!

2009-02-16T10:11:00.000-05:00

This President’s Day clearly signifies a special moment in history. Regardless of your political views, the recent election of President Barack Obama has brought great change and hope in many. Though we’ll have to let President Obama’s accomplishments in office dictate what type of change it will be, it is very clear that this is a man who was born to lead. Obama has an undeniable aura about him, a certain calming confidence that is truly contagious. These are traits he will surely need in the face of a continually dwindling economy and the many other challenges facing our country and our world.

Seriously, how can someone handle the stress of being the leader of the free world? I can’t even begin to grasp the scope of something like that, can you?

One thing that has always struck me about Obama is his relentless daily workout routine. He plays a ton of basketball and puts in his 45-60 minute workout day in and day out. He claims it sets the tone for his entire day- that it gives him the energy he needs to grapple with the world’s problems.

Set the tone of your day everyday with a workout, and a positive outlook. My physical fitness sets the tone for everything I tackle in business on a daily basis. I train hard and I never miss a workout. I bring this same intensity and persistence to my business. And I can honestly say that my ability to mentally and physically stick to my routine has prepared me for any and all challenges that I may face. Everything just seems “easier” in comparison to a killer total body workout. I truly mean that.

Now, I am just going to assume that there are going to be some days when President Obama might not have time to get in his typical 45-60 minute workout. After all, since the first 100 days seem to set the tone of each presidency, Obama is going to have a pretty full plate these days!
So, I am going to lend my expertise in this regard to cut Obama’s workout routine by more than half to keep him on track in case any last minute issues may arise. I personally guarantee this will not only help him maintain, if not increase, his current strength and conditioning level.
And I am going to go ahead and further simplify the process for Obama by designing body weight based workouts involve nothing more than resistance bands and dumbbells that can be done in the comfort of the oval office.
Furthermore, every workout will start “outside in” by first recognizing how much time President Obama has to workout each day and then matching the appropriate workout for that time frame.

The President’s Day Workout- Obama Style
Perform all strength workouts on Mondays, Wednesdays, and Fridays
Perform all cardio workouts on Tuesdays, Thursday, and Saturdays
Play some hoops anytime you can get

If Obama has five minutes to workout:
Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest.

If Obama has 10 minutes to workout:
Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence one more time with the same exercise or with the exercise(s) of your choice.

If Obama has 20 minutes to workout:
Strength Workout- Continuous Work: Perform two different 10-minute work zones. For work zone one, perform max rounds of 10 reps of an upper body pushing exercise (push-ups, dips, presses, etc.) and 20 reps of a double-leg lower body exercise (squats, deadlifts, hip extensions, etc.) for time. For work zone two, perform max rounds of 10 reps of an upper body pulling exercise (pull-ups, rows, curls, etc.) and 10 reps/leg of a single-leg lower body exercise (lunges, step-ups, single-leg hip extensions, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence three more times with the same exercise or with the exercise(s) of your choice.

I’m sure the President will appreciate this killer fitness plan that works with, not against, his schedule as a courageous world leader. And if Obama can fit in his own personal workouts, you best believe there are no excuses for you not to do the same.

Valentines Day and Mullets.......

2009-02-13T13:07:00.000-05:00

Happy Valentines Day,

This Saturday at 11 A.M. is the Next Level St. Valentines Day Boot Camp Massacre, it's FREE to attend, and it will be alot of FUN and a great Workout!

As for the Mullets..... Click the link below to see what thats all about:

http://www.youtube.com/watch?v=i3_-FpBKdtM

Yours In Fitness,

Steve

Valentines Day Massacre Workout at Next Level on V-Day!

2009-02-10T09:54:00.000-05:00

For most people Valentine’s Day is an excuse to cuddle up to that special someone, eat chocolates, and make sweet sweet "music". Hey, sounds good to me too, but surely we can be more creative than that!

This Saturday at Next Level its a chance for all my boot campers, personal training clients, and anyone else interested, to bring in their significant other to the Next Level Boot Camp for LUVAHS! Saturday 11 A.M. Its an all partner workout for the national day of LOVE!

Why not mix things up this Valentintes Day with a fun workout you can do in the comfort of your home with your significant other?

Today I am going to introduce you to the concept of partner training. Partner training is essentially a workout that involves performing joint exercises with at least one other person or more.
There are a ton of benefits to partner training, including:
Social Support and Accountability
No Equipment Needed
Provides a Ton of Variety
Breeds Competition and Drives Better Results
It’s FUN!

Partner training is something that I am going to introduce into our Next Level Boot Camps. The inner "hulk" seems to come out of the woodwork whenever people workout with someone else- you are simply pushed to the limit and there is no better way to make your body change and break out of a frustrating training rut.

But, being that it’s the most "important" holiday of the year (yeah, I am being a sarcastic smart ass), let’s make today’s partner training workout a little more intimate if you will. ooooh lah lah!

So grab your honey pie and try this bad boy out!

The Valentine’s Day Workout for Couples- Tabata Style Partner Training

This 20-minute total body partner workout will consist of all body weight-based exercises. For each exercise at each outlined station below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next station listed:

Station#1- Partner Push-up-Row Combo
Station #2- Partner Resisted Stationary Lunges- Static or Dynamic
Station #3- Partner Resisted Pillar Circuit
Station #4- Partner Resisted Squats- Static or Dynamic

Now go ask someone to be your valentine and take your partner workout to the next level! They say that sweat-driven pheromones are one of nature’s most powerful aphrodisiacs… you tell me ;)

Yours In Fitness,

Steverino

P.S.- Thanks for all the get well wishes!!!!!!

Get Next Level Beach Body Abs without doing any crunches!

2009-02-02T15:57:00.000-05:00

Face it- we all want a flat, beach ready tummy! But for many of us no amount of crunches or sit-ups seems to get the job done. I can’t tell you how many times people have asked me the following question:

“I do tons of core work every day and I still have a flabby midsection. What is the deal?”

Well, before I reveal the Next Level Beach Body abs blueprint, let’s first disprove some very important myths about how to get the elusive six-pack abs:

Myth#1- Weight loss is the key to seeing your abs

WRONG!

The key to getting those flat, beach body abs is FAT LOSS, not weight loss. Let me further explain: your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to build a Beach Body metabolism: one that starves fat and builds muscle like a well oiled machine. By improving body composition you will put yourself in the best position to rock that coveted six-pack.
So if you lose 17 lbs on the scale at the expense of losing some lean muscle mass in the process you will end up slowing your metabolism, decreasing performance, and losing that good looking muscle tone. But if you lose 17 lbs on the scale and you manage to keep or gain lean muscle mass you will increase performance, see more visible definition throughout your body, and lose primarily body fat.
Watching the scale like a crazy person does not help! The Scale can show major fluctuations, caused by things like; hydration levels, sodium intake, and for women the menstrual cycle. I believe YOU should NOT keep a scale at your home- it for the most part is negative reinforcement, particularly for women. What happens when you have been busting your butt in your workouts, you get on that scale and it shows no change. Instant defeat! The problem is your body has changed, but the scale might not show it. Get off the scale and get over the numbers. The true goal is fat loss, not weight loss. Focus on clothing size reduction, digital before and after pictures, and of course the mirror for the most accurate progress tracking.

Myth#2- The more abdominal work you do the more stomach fat you will lose!

BULL POOP!

Spot reduction doesn’t work! It is the biggest fitness myth on the planet, and it is the thing most programs, fitness gadgets, and trainers use to market! You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away. Think about it: almost everyone does crunches but proportionately very few people perform total body workouts. So, with all of these crunches, we’d expect to see nothing but people with flat tummies and fat depots everywhere else on their body (arms, legs, etc.). But think of how many people you know and see on a regular basis whom have more than a few inches to lose in their midsection. See what I mean- spot reduction doesn’t work!
See, your body loses fat in a genetically pre-determined way when there is the appropriate caloric deficit AND hormonal environment created by proper eating and training. So your best bet is to focus on burning as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to presses) burn a lot more calories than isolation movements like crunches and sit-ups. So be sure to focus on these movements first and then if you have time, you can do some extra core work to make yourself feel better!

Myth#3- Crunches and Sit-ups are the best, most effective exercises for your abs.

WRONG!

The scientific term for your six-pack muscles are your rectus abdominis. For years now, we have been conditioned to think that the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these trunk flexion exercises make the muscles you want to see in the mirror “burn.” However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position, your back will begin to hyperextend putting you at greater risk for injury.
So, we focus on stabilization exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (also know as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these inner ab muscles is the key to optimal posture and performance in addition to injury prevention, yet another benefit to performing pillars over primitive crunches and sit-ups that often cause unwanted neck and back pain.

Myth#4- Do lots of long-duration (steady state) cardio to burn the fat covering your abs

WRONG!

Both scientific research and real world case studies show that aerobic training for fat loss alone doesn’t work. Total body strength training is the true foundation of any solid fat loss plan. In addition, interval training, where you alternate between bouts of maximum effort and active recovery, is scientifically proven to burn nine times more fat than ordinary exercise. Please note that you can perform both strength interval training and cardio interval training to combine the best of both worlds. Be on the look out for Part II of this post!

Yours In Fitness,

Steve

Cut thousands of Calories this Super Bowl Sunday the Next Level Way!

2009-01-26T09:58:00.000-05:00

With Super Bowl Sunday less than a week away, now is the time to start preparing for the smorgasbord of goodies for your football party. However, why not make a couple important changes to some of your favorite super bowl party food recipes to make them healthier and more beach body friendly come kickoff?

The following is the Next Level Super Bowl food list, which contains both approved food choices and/or healthier substitutes for traditional super bowl party foods. Use this list to satisfy your cravings while saving hundreds if not thousands of calories in the process. If you use these strategies consistently for parties and social gatherings over the course of the year, this could prevent 10-15 lbs of fat gain!

Section I- Appetizers
Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)
Thin Crust Whole Grain Pizza
Fruit Salad (throw low carb whipped cream and dash of splenda/stevia on top as desired)
Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
Sweet Potato Fries
Tuna or Chicken Salad
Nut Butter on Celery Sticks
Mixed Nuts (no sugar, unroasted, low in salt)
Cheese, Eggs, and Meat Tray
Caprese Salad
Raw Veggies (use dip sparingly)
Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)
Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)
Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions)

Section II- Accessories
Natural Whole Grain Tortillas
Natural Baked Chips
Natural Cheetohs
Diet Lipton Green Teas (or other low calorie/carb beverages)
Water
Natural Salsa
Guacamole
Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

Section III- Main Courses
Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)
Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)
Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)
Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)

Section IV- Desserts
Edy’s Grand Light Ice Cream
Prograde Cravers (100% organic chocolate snacks bars)
Larabars
Cocoa Via Bars or Packs
Low Carb Cheesecake from Cheesecake Factory
Protein Cookies (swap in protein powder for flour)

BONUS- Top 10 Next Level Tips to Save Thousands of Calories on Super Bowl Sunday

1.) Go Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration.

3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Do not fast in preparation for a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

5.) Replace All White with Brown (Or Better Yet... Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism.

10.) 30 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

Yours In Fitness,

Steve Krebs

www.nextlevelbeachbodybootcamp.com
www.nxtlevelspeed.com

Hips and butts and thighs oh my!

2009-01-19T09:48:00.000-05:00

As a fitness professional, I get a lot of questions regarding “What exercises are best for toning my legs, butt, and thighs? These areas are the most common concerns for the majority of my clients. Today I’m going to share my personal favorite lower body exercise and all of its awesome variations. It’s called the Rear-Foot Elevated Lunge Variation (a.k.a. Bulgarian Split Squat). This exercise is so effective that you’ll make your lower body beach ready once you master it!

Before we get into this, one thing I definitely don’t want to do is feed into the idea of individual body part training and spot reduction on certain areas of the body. I am a true believer in total body training, meaning that we train the upper body, lower body, and core during every single workout. By training the whole body at once we maximally stimulate lean muscle gain and metabolism and promote total body fat burning in order to effectively eliminate the body fat that is hiding those areas that people are having trouble seeing; yep the stubborn fat areas that prevent a good body from becoming a great body. Plus, a diet high in lean protein, fiber, and green veggies and low in unnatural fats and refined sugars and starches is of course a pre-requisite if you want to see your muscles show. It is also important to know that you lose fat in a genetically predetermined way. You can do all the crunches you want but without total body training. proper eating habits, and enough time to get to those stubborn fat areas you will never get rid of your gut, jiggly arms, or the junk in the trunk.

Moving onto the main event: the world’s greatest lower body exercise. My favorite leg exercises are any sort of lunge variation because I prefer single leg exercises instead of their double leg counterparts for a lot of reasons. For people with back issues, single leg exercises allow them to safely perform lower body exercises without putting their lower lumbar spine in jeopardy of hyper flexion or excessive rounding that can cause back spasms in the short run and herniated discs in the long run. Furthermore, I feel there’s often such a strength and/or flexibility imbalance between one leg and the other for most people that it’s critical to address one leg at a time to really eliminate the weak links from the start.

My favorite lunge variation is called the rear foot elevated lunge. So basically we’re going to elevate the back foot on a chair, bench, box, or any other sturdy foot support, usually about 12-18 inches high. You’ll put your front leg well in front of you in order to make sure that your front knee and ankle are lined up. In general, I tell people to exaggerate how far you put your front leg forward so that the front knee is almost slightly behind the ankle as this really helps reduce sheer force on the knees. Initiate the exercise by loading the front heel and dropping your hips as low as you can in a pain-free range of motion while staying really tall up top with a proud chest and shoulders down and back. Finish the rep by explosively driving through your front heel to return to the top of the movement. You can start with body weight only in search of front thigh parallel to the floor or lower depth and then progress by adding speed of movement or by adding dumbbells. You can even incorporate some very cool combination movements with this lower body exercise like adding a curl to press at the top of the movement or even by raising dumbbells overhead to really challenge your core and single-leg balance and stability.
Make sure to keep a look out for the boot camp workout of the week, where I will show you the different variations of this great movement!

I have yet to find an exercise that hits the legs as hard as this baby does. In particular, it really helps strengthen your vastus medialis muscle, that inner quad muscle that looks like a teardrop, that’s heavily responsible for tracking your patella and keeping your knee caps in line. So if you have a history of overtraining or patella-femoral issues this exercise is phenomenal for keeping your knees as bulletproof as possible.

Also, what’s great about it too is that it provides a very good stretch for the hip flexor of your back leg, an area that is often very tight, especially for guys. Any exercise that allows you to simultaneously stretch and strengthen your body is a real keeper. Don’t waste another moment with the useless adductor machine, and get off your butt and get your body beach ready with Next Levels best lower body exercise today!

Yours In Fitness,

Steve Krebs

Top 5 Next Level Safe Snow Shoveling Secrets!

2009-01-12T10:20:00.000-05:00

Hey Everyone,
It is officially winter here in the Utica Area. I must admit, if there’s one thing that bothers me the most about the winter (besides the sickly cold and lack of natural light), it’s the number of people who hurt themselves shoveling snow. I can’t tell you how many clients of mine have tweaked their backs attempting to clear their driveways.
Today I am going to reveal my top 5 Next Level safe shoveling secrets. For those of you who do not live in the Utica Area like me, you still need to know this information too. Why you may ask? Beacause these same tips can be used for any outdoor manual labor!

1.) Perform a Proper 5-Minute Warm-up Before Shoveling
Just as very few people properly warm-up before intense exercise, so do many people fail to get their bodies ready for the intensity of shoveling snow. Let’s face it, snow, especially when it’s wet, is a real beast to move around. And if your body is tight and cold then you will dramatically increase your chances of injury.
I have created a great shoveling specific five-minute warm-up to get your body ready to rock. There is a special emphasis on opening up the hips and chest to save your back and shoulders, the two most commonly injured areas of broken down shovelers:

Perform each exercise in the following warm-up circuit at a slow, controlled tempo for 50 seconds with a 10 second rest and transition between exercises. Do this warm-up indoors to better increase core temperature and total body blood flow:
Exercise#1- Stationary Squat and Reach
Exercise#2- Jumping Claps (modified jumping jacks with arms moving across chest level, palms facing)
Exercise#3- Alternating Forward Lunge, Overhead Reach, and Twist
Exercise#4- Alternating Lateral Lunge with Opposite Hand to Toe Touch
Exercise#5- Prisoner Squats (hands behind head with finger interlocked)

2.) Split Your Stance When Shoveling
Back pain is probably the biggest complaint for shovelers. In most cases, a sore or tight back stems from restriction at the hips (see the warm-up above to best remedy this). More specifically, using a parallel stance puts your lower back at a greater risk of injury due to the greater likelihood of excessive flexion of the lumbar spine that often leads to back spasms in the short run and herniated discs in the long run. However, the simple switch to shoveling with a split stance, where one leg is forward and the other leg is back, will not only help prevent this hyper flexion while bending over and moving snow, but will also actively stretch and open up those tight hips at the same time. Be sure to keep things in balance by doing an even number of shovel strokes with both legs forward by alternating every 10 reps or so. Turn your shoveling into a workout!

3.) Point Your Toes In Same Direction of Shoveling
This is a continuation of the last tip. Even when you split your stance, you can be susceptible to injury whenever you perform a rotating back extension (e.g. a shovel toss to your rear). So, to further bolster your body, be sure to always shovel snow in the direction that your toes point to minimize excessive spinal rotation that can literally wrench your back.

4.) Shovel EQUALLY to BOTH Sides
This is a further continuation on the last two tips. Another big mistake people make is that they always shovel to their strong sides causing further strength and flexibility imbalances that can put your body at greater risk for injury. So, we now know you want to split your stance and shovel in the direction your toes are pointing, but you should also be sure do an equal amount of shovel tosses to your left AND right. Do 10 shovel tosses to your left with your left leg forward and then do 10 shovel tosses to your right with your right leg forward. Repeat until your driveway or sidewalk is crystal clear.

5.) Buy a Condo
This is my personal favorite, and no, I’m not joking. The great thing about a condominium community is that they do all of the outdoor maintenance for your home, including shoveling.

The aforementioned tips will go a long way in keeping your body as bulletproof as possible during the next blizzard. Seriously, it’s not really cool to get hurt shoveling. It’s a sign of an even bigger problem: being overweight and/or highly de-conditioned. And if you do get hurt shoveling, be sure to lie when some asks why you’re in a wheelchair. Just tell them you got hit by a snow plow truck, it makes for a better story and your co-workers or friends won’t rip on you for the rest of your days, ha!

Yours In Fitness,

Steve

Turn Your New Years Resolutions Into Next Level Results: Part II

2009-01-08T08:58:00.000-05:00

Step Two- The What and When: What do you want to accomplish and when do you want to accomplish it by?

So we already figured out the obvious: you want to look better and get that Beach Body! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this dream.

There are three major ways you can track “look better” progress in order of importance from least to most important:
Scale Weight: This is by far the least important goal, but it gives a number that’s worth tracking. Though body fat percentage would be a much better method of tracking progress, it is simply too inaccurate on a small scale and too costly on a large scale. The key is to taking your initial weight before you start and then not weighing more than every 2 weeks. I have found most people to do better with tracking their weight every month. There are simply too many variables for controlling your body weight and the natural fluctuations based on diet (and for women, their menstrual cycle), means the less frequently you do this the better. If the scale is just too de-motivating for you in general, then just skip this one altogether if you must, because the next two markers are far more important.

Dress/Pant Size: This is probably the most simple and effective unused method of tracking whether or not you look better. I think it’s safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? Your best bet is to also select one dress or one pair of pants that you really want to get into since that is the true end goal in mind. I tell my clients to assess how they are fitting in their preferred dress/pant size tracker on a weekly or bi-weekly basis since our clients that follow our program exactly as outlined typically lose a dress and/or pant size every month (until they get to their ideal dimensions). For those of you would want to argue that every outfitter has different sizes, well that’s a mute point if you use the same pant or dress size to track. There’s nothing more powerful than being to literally being able to feel yourself comfortably get into those skinny jeans.

Digital Pictures: Pictures don’t lie, that’s the bottom line. If you want to look better, what better way is there to assess this than pictures? I cannot begin to tell you how important this is. Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. They key is take pictures wearing exactly what you want to look your best in. Now, don’t be sending me nude pictures of yourself, ha (though you can keep these for yourself to track if you’d like). Maybe it’s taking pictures of you in the dress or pair of pants that you are using to track your dress or pant size. Or maybe it’s a sleeveless shirt and tank top that you want to wear during the summer. And if you want to see your abs, then you best believe that you need to take pictures of your abs to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. The clients whom I’ve transformed that failed to take before pictures in the past have nothing but regret about it. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. We tell our clients to take new pictures either bi-weekly or monthly until they reach their goal(s).

Step Three- Planning and Preparing for Roadblocks: What are the big obstacles that will prevent you from having the success you desire? What’s contributed most to past failures?

Now that we know what you want to accomplish, it’s time to plan and prepare for any obstacles that might get in your way of getting the job done based on your own personal schedule.
In general, the number one thing I hear is that people are too busy and tired and don’t have enough time to get their workouts in or make their meals. Well, I don’t care how busy you think you are, there is always hidden time throughout the day and week that can be freed up if your re-prioritize. Again, think back to why you wanted to do this in the first place and then examine what’s most important to you. Make your workouts and your meal times just like work appointments. Either you make the appointment or you don’t. And if you want to keep your job (or get your Beach body) then you better make that appointment.

*Another big obstacle is alcohol. People like to drink and unfortunately alcohol is about as detrimental to burning fat as it gets. Again, what’s more important to you, looking sexy or getting hammered. The choice is yours. Remember, once you achieve your goal(s), alcohol can be added back in with moderation. But know this, lean people just don’t get wasted unless they are genetic freaks. Low to zero alcohol consumption is needed if you want to look your best year round and that’s a fact.

Lastly, many people deal with boredom eating or emotional eating. Boredom eating means just that, eating to fill up dead time when you have nothing better to do. The best way to deal with this is, you guessed it, to do something! Find an active hobby to keep your mind off of eating when boredom strikes and you can beat this trend. Emotional eating describes the use of food to cope with stress or to reward for accomplishment. Food is not unlike drugs or alcohol in this regard, it can be very addictive. There is no quick fix for emotional eating other than avoiding trigger situations (bars, parties, etc.) and trigger foods (starches, sugars, fast food, etc.) in the short term to break bad habits.

At the end of the day, whether your roadblocks are very individual or if they fall in line with the general roadblocks our clients encounter on a regular basis, the key is to be honest about them and to plan and prepare for them. And that’s where social support and accountability come into play. The clients who have had the most success with us have undergone their transformation with the support of other friends or family members. This is so critical, especially since most of the poor food and drinking choices that sabotage one’s progress occur on the weekend, when most people hang out with their friend and family. If they are committed with you and your goal to get fit and look better, you can put yourself in a much better position to realize the success your desire and deserve. The last thing anybody needs is sabotage or peer pressure from those closest to you, so get them on board and get them on board early.

Yours In Fitness,

Steve Krebs

Next Level New Years Resolutions success: Part I

2009-01-06T16:11:00.000-05:00

Step One- The Why: Why do you want to do this?

Ok, It's time to get serious. In almost every initial consultation I do, when I ask why they have contacted me today, here is the typical answer that I first hear:
“Well, I just want to get healthy and lose weight I guess.”

Nope, I don’t buy it. Sure, I know they want to lose weight and be healthy, I mean who doesn’t, but really WHY do they want to do this? I mean, what is it that’s going to get them up at 5 am to get their morning workouts in, or take a couple of hours on Sunday to plan and prepare their meals for the upcoming week? It sure isn’t “being healthy” because for some reason this just isn’t a very powerful motivator for most people (though it should be).

Let’s face it: everybody, including YOU, wants to look better naked. Stop giggling, you know it’s true and that’s okay because the desire to improve your appearance is the most powerful motivator there is. This shouldn’t be such a big surprise since the main life mission of humans, or any species for that matter, is to procreate. This is instinctual. And obviously, looking better makes this more of a reality. ;-)

So, after a little digging, I find out the real reason why they want to do this; I find their past or pain and then establish their current and future ambitions. Some people want to be able to go the beach and take their shirt off, or wear a new bikini and not feel self-conscious. Others want to get back into their "skinny jeans" that they haven’t been able to get one leg into for the last five years. Then there are those who want to look and feel more attractive to ignite some passion back into their relationships and/or put for their best image at work.
And of course, my personal favorite is preparing for big events that have built in deadlines. Wanting to get as lean and tight as possible to rock that dream bathing suit in Chile, or get off the plane in Florida when visiting family you haven’t seen in two years to blow them away with your new body, or being a classic beauty in your wedding dress on the big day, it all works!
This is the stuff that gets people excited and ready to commit to making some real changes. How do I know? Well, I just shared with you verbatim the exact “WHY’S” of some of my own clients.
So, the first thing you have to figure out is your personal WHY. To make this even simpler for you, just answer this question: what are YOUR GOALS? For appearance? For Fitness? Do you want that flat stomach? Beach Body? Bulging Biceps? Set your goal, handwrite it, and post somewhere you can see it everyday!

Yours In Fitness,

Steve Krebs
www.nextlevelbeachbodybootcamp.com

2009 Beach Body Transformation Contest!

2008-12-17T09:47:00.000-05:00

New Year. New Body. New Life!

Every once in a while it's great to get a group of highly motivated people together to make some big changes happen. By entering this contest you have put yourself in a position to succeed like never before. There will be tons of social support and accountability to keep you focused and on track.To top it off, you will also be eligible to wins some HUGE prizes! Really, everyone will win because they will have met their fitness goals quicker than ever before. But, nothing beats a little extra incentive to keep your eyes on the prize.

So, here's how it works:- Everybody in the contest MUST submit before pictures by Dec 31st, 2008 and must have completed a transformation phone consult with Steve before Tuesday, January 6th to be eligible for this contest

- The fee of the Contest is two payments of $199 or $398 paid in full.
This includes: unlimited boot camp membership, before & after pics, access to bi weekly meetings, weekly body fat comp. and body measurements, nutritional coaching, and a personalized blueprint for success!-

There will be a GETTING STARTED meeting on Saturday, January 3rd at Next Level at 10 a.m. This meeting is MANDATORY to be able to participate in this contest! At this meeting all key programs and handouts will be provided and explained and everyone's goals will be shared with the group- There will be bi-weekly 30-minute support meetings with times and dates TBA to best ensure success for everyone. Attendance will be taken throughout this contest. We will all share our progress to date at the support meetings and this will help all of us stay accountable to one another.

At 6 weeks in, Steve will select and announce the 3 finalists for the transformation contest prizes.
At the end of 7 weeks, the remaining contestants will vote anonymously for whom they think is the ONE person that most deserves the title of “WINNER” of the transformation contest among the 3 finalists.

Prepare to make changes in your body and lifestyle that you never thought possible!

Yours In Fitness,
Steve Krebs

Next Level Fitness Trends for 2009!

2008-12-15T10:16:00.000-05:00

2008 is coming to a close, and it’s time for my annual fitness year in review. Unfortunately, it appears as though the fitness industry as a whole has again failed to produce any significant results to effectively reverse the scary obesity epidemic that is plaguing our society. More specifically, the frightening fact that American adults keep getting fatter, more sedentary, and less healthy has mirrored the unabated deterioration in the health and fitness of our youth population. However, on a positive note, I feel that 2009 will be host to several growing fitness trends that will provide the long-term answers to solve this ever-growing problem:

Fitness Trend#1- Fitness Boot Camps Will Rise, One-On-One Personal Training Will Fall

The truth is we are in the midst of the biggest economic recession since The Great Depression. With the disappearance of the middle class and an economy that will most likely get worse before it gets better, the average American simply does not have the disposable income for typical personal training rates that run about $80 per hour.
However, with every problem emerges a solution; fitness boot camps are just that. Boot camps are probably the hottest thing in the fitness game right now. The group training business model creates the ultimate win-win for trainers and clients making the one-on-one alternative obsolete. Fitness trainers get to better leverage their time and maximize profits by working with an unlimited number of clients per hour. Fitness clients are able to better access personal training services in a unique and dynamic team environment that provides better social support and accountability for only a the third of the cost of typical one-on-one training rates.
Fitness boot camps are popping up all over the country, and for good reason. If you are trying to lose weight in 2009, do yourself a favor by saving your hard-earned money to get better results by joining a local fitness boot camp. http://www.nextlevelbeachbodybootcamp.com/

Fitness Trend#2- Interval Training beats Aerobic Training every time!

High-Intensity Interval Training is rapidly gaining popularity as the best form of improving both fitness and fat loss. Thankfully, 2009 will see more people doing sprints and less people doing marathons to lose weight. However, make no mistake about it, lots of people are still going to do hours of snail-paced cardio to burn fat.
Aerobic or endurance training is essentially going at a slow, low intensity pace for a long period of time (typically at least 30-60 minutes). In other words, the focus of endurance training is on the total volume of exercise (not quality). Think about all those speed limpers you see every New Year foolishly running for hours pounding the pavement or treadmill to get rid of that winter blubber. Sadly, this results in minimal fat loss and lots of overtraining injuries.
With interval training, the focus is on the intensity of exercise (quality). Intervals consist of alternating between shorts bouts of all out high-intensity effort and active recovery periods for a much quicker and focused amount of time (typically 10-20 minutes of intervals works best). This approach is scientifically proven to burn nine times more fat AND lead to faster improvements in fitness than the aerobic alternative.

Two landmark scientific studies come to mind here:
The Tabata study compared the effects of four minutes of high-intensity interval training with 45-60 minutes of low to moderate intensity cardio. The interval training group burned just as much fat as the endurance group and also had greater improvement in both anaerobic (think sprinters) and aerobic (think distance runners) fitness… in only four minutes!
The Gibala study compared the effects of 20 minutes of interval training (30 second sprint followed by four minutes of rest) with 90-120 minutes of endurance training in the “heartrate zone.” The conclusions of the study were that both methods of training lead to the same improvements in oxygen utilization (or aerobic fitness). In other words, intervals accomplished what endurance training did from a fitness standpoint in only a sixth of the time!
The time is now to jump on the interval training bandwagon. Come 2009, do yourself and your body a favor and start sprinting to look better naked.

Fitness Trend#3- Lean Protein And Fiber Are The Carbohydrate Addict’s Answer For Improved Health, Performance, and Body Composition

Americans are carb addicts. We simply can’t get enough starches and sugars in our diet, and we have the bulging midsections to prove it. One of the biggest misconceptions about diet today is that eliminated starches and sugars from your diet automatically means low carb. Better said, eliminating grains (even whole grains) and refined sugars still allows for consumption of the other carbohydrates: fruits and veggies. These nutrient-dense carbs are loaded with vitamins, minerals, antioxidants, and fiber and create more stable blood sugar levels to keep your body burning fat all day long. All of my clients who have lost the most fat have followed our guidelines of unlimited veggies all day long (besides corn, peas, carrots, beets, and potatoes). In other words, eat lots of veggie carbs, and very little of the other stuff if you want to see your abs!
The overwhelming scientific literature proving the fat burning benefits of a diet high in lean protein and fiber is finally catching the eye of mainstream consumers. Protein is the most important component of each and every meal or snack you consume. It builds and maintains muscle, allows your body to preferentially burn fat, increases metabolism through the thermic effect of feeding, and fills you up. Fiber (ideally obtained from fruits and vegetables, specifically green vegetables) helps slow digestion for a more steady supply of nutrients and sustained energy, it prevents overeating at each meal, and it helps keep you more full between meals. Thus by combining protein and fiber every two to four hours, you provide your body with the optimal one-two belly fat burning punch for a leaner, sexier you.]
Without a doubt, people will be consuming more protein and fruits and veggies next year, and their bodies will reap the rewards of this.

Well, those are the top Next Level fitness trends for 2009 according to my crystal ball. I hope the information in this article gives you the push you need to be the trendsetter for your own body and the bodies of those whom you care most about in the New Year!

Yours In Fitness,

Steve

Next Level Beach Body Boot Camp Workout of the Week Video!

2008-12-12T16:52:00.001-05:00

Hey Everyone,

Hope your holiday preparations are going well! Lets not fall off the wagon here, keep your fitness goals in mind every time you pick up the fork!

Here is a little help, this weeks Next Level Beach Body Boot Camp Workout!

Click this link to see the video:
http://www.youtube.com/watch?v=uziJZD5NR4Q

Yours In Fitness,

Steve Krebs

P.S.- If you want to be a part of the 2009 Beach Body 8 week Transformation Contest make sure you set up your phone consult A.S.A.P, I am opening the program up to the public next week! 315-790-5851

Next Level Holiday Fitness Gift List!

2008-12-08T09:48:00.000-05:00

if you are not sure what to get your friends or family for the holidays, give them the gift of fitness and health. Here is the next level top 10 list of the best fitness gifts for 2008:

1.) A Foam Roller
If you’re like most people, you spend a lot of your day sitting at a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Who has time for stretching?
That’s where a foam roller comes in. It’s a corrective self-massage tool that will dramatically help injury prevention and improve performance. It’s ideal to use for at least five minutes post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.
If you’re going to get a foam roller, get a good one. I have used mine every day for the last several years and I swear by it! You can pick one up at Next Level Athletic Peformance 9562 River Rd. Marcy, NY 13403.

2.) Resistance Bands
Resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. They supply total portability for killer workouts that can be done anywhere. If you are a busy professional who does a lot of traveling, bands are the perfect lightweight training tool to take your workouts with you on the road as they can fit in the smallest of bags without a problem. Bands provide the perfect compliment to your body weight circuit training workouts for added variety, allow for multiple levels of resistance with practically zero transition and set-up time, are easy on the joints, and are fun to use!

3.) A Gift Card to a Sporting Goods Store
You can’t beat a sporting goods store like Dick’s Sporting Goods to get the best fitness equipment and apparel on the market today. I always recommend going with a gift card here because everybody has their own preferences, particularly when it comes to clothing sizes and styles.

4.) A Gift Card to an organic food store
Rather then waste money on an overpriced restaurant, why not give a week’s worth of groceries to a 100% organic grocer to a friend or loved one. After all, everybody’s got to eat, but how many of us actually eat the right stuff to support our fitness goals?
I must admit, several years ago I thought organic foods were just for rich people or hippies, but boy was I wrong. I shop there almost exclusively these days, particularly when buying produce to avoid foods that are typically loaded with hormones and pesticides at other regular run of the mill grocery stores. The key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.

5.) A Gift Card to a Massage Therapist
Most of us are crazy busy and super stressed out during the holiday season and nothing eases the tension like a good massage. This is about as can’t miss of a gift as it gets, unless you know someone who doesn’t like to be touched. It’s nice to be pampered on occasion, and though the foam roller I mentioned above can do wonders for the majority of your body, nothing can alleviate tension in your upper back, neck, and head like a good massage therapist!

6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin
I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.
Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins). I like Prograde Workout available at www.nextlevel.getprograde.com.
Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.
A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.
My clients and I rock with VGF+25 and EFA Icon, both included in Prograde’s Health+ Package available at www.nextlevel.getprograde.com.

7.) Sport-Specific Gift
This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.

8.) Fitness Book or Subscription to Fitness Magazine
Everybody need bedtime or bathroom reading baby! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Women’s Health being a dude, but I work with a lot of women so I need to keep up with the lingo like skinny jeans and muffin-tops, ha ha!

9.) A Gift Certificate to White Whispers Day Spa
Everyone deserves to pampered! In our fast paced society a massage, facial, mani or pedi would brighten up anyones xmas! Call Valerie at White Whispers 315-735-8756 or visit the site at www.whitewhispersdayspa.com. Mention Next Level when you call!

10.) A Gift Card to a Fitness Boot Camp
Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.
Any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)
So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.
And if you live in the local Utica area, come work with us for the best personal training in the Mohawk Valley by visiting www.nextlevelbeachbodybootcamp.com. We’ll change your life and have you looking beach ready this New Year, guaranteed!
Enjoy the holidays and have a very safe and happy New Year!

Yours In Fitness,

Steve Krebs

Boot Camp Workout of the Week!

2008-12-05T11:34:00.000-05:00

Check out the Next Level Beach Body Boot Camp Workout of the Week!

http://www.youtube.com/watch?v=MP6W-bsNYNM

Yours In Fitness,

Steve Krebs

13 Next Level Diet Tips for the Holiday Season!

2008-12-02T09:56:00.000-05:00

Hey Everybody, listed below are my Next Level diet strategies that you should use help yourself from packing on unwanted, ugly body fat this holiday season. Use the Next Level tips below to allow yourself to be able to indulge in moderation without splitting your pants before the New Year:

1.) Perform A Next Level High-Intensity Workout Before and/or After a Holiday Meal

Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity training. Ideally, I would love if you would want to workout out before AND after a big meal, but if you can only do one, that will do the trick. It is less important when you do it and more important that you just do it. The best workout options will be 20 minutes of circuit resistance training, as seen on many of my Free Videos, or a 20-30 plus minute vigorous walk afterwards can serve as damage control, and help fight that holiday weight gain!

2.) Do NOT Starve yourself in Preparation for a a Big Holiday Meal

Starving yourself, or not eating in preparation for your holiday meals will most likely lead to overeating foods that are extremely high in sugar and fat. Your body will kick into survival mode and hold onto any food that is put into the system. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat in anticipation that it won’t see food again for another long period of time. Please do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!

3.) Do NOT Be a Glutton

Put DOWN THE FORK! You should always eat in specific portions. You should never eat until you feel discomfort. Binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.

4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before Holiday Meals

A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. My favorite strategy is to drink a protein shake with a added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep me nice and full upon arrival. This way you won’t lose any friends by eating their entire dinner platter and you’ll save your midsection from a fluffier existence!

5.) Eat Leans Proteins and Fruits and Vegetables FIRST

Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.

6.) Drink, Drink, Drink Water!

Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!

7.) Do NOT Eat Again Until Hungry Following a Large Meal

Now I know I already told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it is important not to eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach, unless you goal is to do the stop, drop, and roll drill. Only when you are hungry again should you resume your normal eating plan following a big holiday meal.

8.) Immediately Resume Your Normal Eating Schedule at the Next Meal

What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. Again, I am not recommending that you eat in such an extreme manner, rather I am suggesting that you do not have to obsess about being perfect. Enjoy some indulging in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.

9.) Never Eat Junk Food for Breakfast or Before Bed

Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!

10.) Control your Portions

Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!

11.) Avoid Empty Liquid Calories and Alcohol (BEACH BODY BOOT CAMPERS READ THIS!)

One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!

12.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible

Instead of using sugar, opt for zero calorie alternatives like splenda or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!

13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs

I know these tips will help you in the coming month! Follow them and I guarantee that you will avoid that Holiday Weight Gain this year! Have A Great X-Mas!

Yours In Fitness,

Steve Krebs

NEXT LEVEL HOLIDAY SURVIVAL SYSTEM #1-3!

2008-12-01T09:51:00.000-05:00

The Holiday Season is here, that means less time to work out and more unhealthy, fat filled goodies in our faces! We already know that the average American packs on 15-20 lbs. of unwanted, ugly body fat during the time between Halloween and New Years. So, what are we going to do about it? Introducing the Next Level Holiday Survival System, these tips and suggestions will help you fight that holiday weight gain that we all dread.

Step #1 of the Next Level Holiday Survival System is to get your workouts in! I don't care if you can only get in 1 workout a week, that single workout will help maintain lean muscle mass. Maintaining your lean muscle will keep your bodies burning fat, therefore when you do consume excess calories the damage will not be as extensive. The most effective workouts for fat loss and lean muscle gain are filled with total body exercises. Make sure you are on the look out for the free videos that I put up weekly, they are easy to follow, effective, FREE workouts that I use with my clients.

Step #2 Find a workout buddy! Remember you can perform super effective training programs in the privacy of your own home. Find a friend who will push you! If you have the extra time during the holidays, dedicate 20-30 minutes to intense exercise, 3-4 x a week. Social Support is very important when it comes to sticking with a training program, so find a workout buddy or buddies that you are scheduled to meet with at least 3 times a week. Hold each other accountable for making all meetings, keep a food log that you all must show each other once a week.

Step #3 Do NOT get caught up in the GYM. If you do not feel comfortable working out around a bunch of steroid abusing meat heads, then don't feel obligated to sign up for a gym membership. About 85% of gym memberships go unused for this reason! You do not need "machines" to get in shape. Learn how to move your body and not machines by exploring high intensity interval training. Click the link for this video to see the Thanksgiving workout Tabata Protocol, a workout that I use with my boot camp clients to incinerate body fat! http://www.youtube.com/watch?v=0r8hBNBY_Cg

Make sure you do something to avoid that Holiday weight gain! Be on the look out for steps 4-6 coming your way very soon. Don't be on of the millions who pack on the holiday pounds, Follow the Next Level Holiday Survival System!

Yours In Fitness,

Steve Krebs

Next Level Turkey Day Workout Video!

2008-11-25T11:33:00.000-05:00

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:
http://www.youtube.com/watch?v=0r8hBNBY_Cg

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

2008-11-24T10:01:00.000-05:00

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
Ingredients:
- 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
Directions:
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
Ingredients:
- 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
Directions:
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
Ingredients:
- 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
Directions:
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
Ingredients:
- 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
Directions:
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
Ingredients:
- 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
Directions:
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

Womens Health Study! READ THIS!

2008-11-20T14:58:00.000-05:00

LADIES,

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!
http://health.msn.com/health-topics/articlepage.aspx?cp-documentid=100218662&gt1=31036
*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!

2008-11-20T10:52:00.000-05:00

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.

TOP TEN TIPS
"STAYING HEALTHY THROUGH THE HOLIDAYS"
by Alice Cale

ONE
SET YOUR INTENTIONS
GET YOUR GAME ON!
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.

TWO
GO FOR THE GOOD STUFF
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!

THREE
PORTIONS! PORTIONS! PORTIONS!
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.

FOUR
WATCH YOUR STRESS LEVELS & EXERCISE!
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.

FIVE
AFFIRMATIONS
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.

SIX
FIND A BUDDY
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!

SEVEN
DON’T BEAT YOURSELF UP
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.

EIGHT
FREEZE THE GIFT GOODIES
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!

NINE
PRE PARTY PLAN
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 !!
THE ULTIMATE HOLIDAY MEAL PLAN
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 !

COMPLIMENTS OF
NEW ENGLAND INTEGRATIVE HEALTH COUNSELING
NewEnglandIntegrativeHealthCounseling.com

Yours In Fitness,

Steve Krebs

Burn FAT with 7 Next Level Body Weight Exercises!

2008-11-19T12:34:00.001-05:00

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!

http://www.youtube.com/watch?v=CThj0tiDLAA

Yours In Fitness,

Steve Krebs

7 NEXT LEVEL Exercises to INCINERATE FAT and ADD LEAN MUSCLE

2008-11-17T10:29:00.000-05:00

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:

http://www.youtube.com/watch?v=aKDrzdLq7F0

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
http://www.nextlevelbeachbodybootcamp.com/

P.S.- Check out the Next Level Turkey Giveaway Press Release @:
http://www.free-press-release.com/news/200811/1226940267.html

Holiday Beach Body Boot Camp.....

2008-11-17T09:30:00.000-05:00

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

Next Level Circuit Training.....

2008-11-14T09:57:00.000-05:00

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
www.nxtleveltraining.com
www.nextlevelbeachbodybootcamp.com

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

2008-11-13T09:50:00.000-05:00

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

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

2008-11-11T09:39:00.000-05:00

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:

http://www.youtube.com/watch?v=iAqVho-d0D0

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
www.nextlevelbeachbodybootcamp.com

Yours In Fitness,

Steve Krebs

Holiday Survival Tip #2

2008-11-11T09:21:00.000-05:00

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

Holiday Survival Tip #1

2008-11-10T07:45:00.000-05:00

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

Congratulations Dolgeville Blue Devils Football!

2008-11-08T09:27:00.001-05:00

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

Be Mentally Fit!

2008-11-07T08:26:00.000-05:00

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

Are you HAPPY?

2008-11-06T09:00:00.000-05:00

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

We have a new president elect!

2008-11-05T09:25:00.000-05:00

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

Are you FAT in the brain?

2008-11-04T08:36:00.000-05:00

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

Are you training like a DINOSAUR?????

2008-11-03T09:24:00.000-05:00

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

DONT LET HALLOWEEN DISRUPT YOUR FITNESS GOALS!

2008-10-31T09:56:00.000-04:00

It is now officially the start of the "pack on the lbs." season. The average person packs on 15-20 lbs. of body fat from Halloween to New Years. That is INSANE! This year do NOT be one of these people. Fight the urge to pick up that piece of candy, again & again!

Stick to your fitness plan.

Don't let others sabotage you.

Have FUN!

Follow Your meal plan 90% of the time.

I hope everyone has a safe and fun Halloween!

Yours In Fitness,

Steve Krebs

I can't believe it is Thursday already!

2008-10-30T09:07:00.001-04:00

It seems like time just keeps flying by! I can't believe that it's going to be November 1st in 2 days. Where did the time go?

This made me wonder if I was spending my time wisely? Are you?

Time is our only non renewable resource.

It is pretty wild if you think about it. Each of us is allotted only a certain amount of time in our lives. How are you going to spend yours? Helping people, Being Positive, Having Fun, or do you spend the majority of your time screwing around, watching tv, being negative, hanging in the bars?

Think about it.

Spend your time wisely!

Yours In Fitness,

Steve Krebs

LET IT SNOW?

2008-10-29T08:57:00.001-04:00

Good day everyone,

Can you believe that the snow is already here? It's crazy!

Let the complaining begin! Do you realize that just by whininng about the weather you are sending out negative energy.

Examples:
"I hate winter"
"This weather stinks"
"I should move somewhere else"

Do you know who I am quoting?................ME

Oh yes, those are things that I have said just in the past couple days. I am only human, and I have negative thoughts and feelings just like you. But I am trying very hard to end these thoughts, and actions. Are you?

Enjoy the snow, Enjoy Life, Be Positive, Be Happy!

Yours In Fitness,

Steve Krebs

People who impact your life......

2008-10-28T08:19:00.000-04:00

It is amazing the impact others have on our lives. Be it positive or negative, it is impossible to deny the effect others have on us.

The people in your life should always have a positive impact in your life. Unfortunately most people are NOT positive. Many people are unhappy with themselves and their situations. So subconciously they will attempt to pull others around them down to their level. Examples of this are; sabotaging a diet, shooting down dreams or great ideas, negative comments, or expressing that the world is out to get them.

Please for your own good stay away from these types of people. They will suck the life out of you, and will deflate your dreams very quickly!

Dream Big, Dream often, and then set a plan to meet these dreams. It is that simple, nothing will ever happen unless you TAKE ACTION!

Yours In Fitness,

Steve Krebs

The Fat Loss Mind Set......

2008-10-27T08:56:00.000-04:00

Hey eveybody,

Hope you all had a great, relaxing weekend!

In the past 3 weeks I have had 4 prospects come in for consultations. Each one gave me their "story". Each one said they were ready to lose body fat for good. Each one DID NOT follow through and didnt show up for their first session.

Are you one of these people?

Did you waste my time?

Are you wasting your own time?

So many people want to get the results without putting in the work. Our society is full of people like this.

That is why I am selective when it comes to my clients. These people jumped through all the hoops, made it into scheduling a session, and then bailed.

That is why they will never reach their goals. Because they fail to take action!!!!!

Yours In Fitness,

Steve Krebs

The 1st Annual Next Level Pumpkin Boot Camp...

2008-10-25T12:24:00.001-04:00

Thanks to everyone who participated in the Next Level Pumpkin Boot Camp today! It was a family fun event! I hope everyone enjoyed the workout.

Have a great weekend!

And remember, if we fail to plan, plan to fail! Even with exercise and nutrition a strategy will provide the framework for success!

Yours In Fitness,

Steve Krebs

PUT DOWN THAT LITTLE PIECE OF CANDY!

2008-10-24T09:35:00.000-04:00

Halloween is almost here! That means getting bombarded with millions of sugar filled mini-treats coming at ya. PUT THAT CANDY DOWN!

In all reality it is ok to have 1 or 2 mini candies a week, not a day. Follow the 90% rule, if you can follow a diet and exercise plan 90% of the time you should easily reach your goals.

Remeber the Next Level Pumpkin Boot Camp is tomorrow, Saturday October 25th! Bring your own pumpkin, and get ready for a great workout.

Yours In Fitness,

Steve Krebs

Obesity linked to increased risk of Breast Cancer!

2008-10-23T09:10:00.000-04:00

Hey all you ladies out there, here is an important factoid for you:

A recent study has shown that being overweight or obese can greatly increase a womans risk for Breast Cancer!

Start lowering your risks for Breast Cancer, Heart Disease, Diabetes, Alzheimers, and many other health problems by starting to exercise!

Something is better than nothing. Go for an intense walk. Find a new activity that you really like that is a great workout. But the key is intensity!

Intensity is one of the components of F.I.T.- Frequency- Intensity- Time. These are the 3 things you should think about when exercising!

Yours In Fitness,

Steve Krebs

Free Youth Athlete Speed Clinic!

2008-10-22T09:08:00.000-04:00

Hey everyone,

Happy Hump day. On Friday November 1st Next Level Athletic Performance is teaming up with Bob Cook, owner of Field of Dreams Sports Complex to give back to the area youth!

We will be running a free 1 day youth athlete speed clinic. It will take place at the Field of Dreams Sports Complex on Rt. 5 in Schuyler @ 2 P.M. If you or someone you know is interested please contact me @ 315-790-5851 or via email -stevenrkrebs@hotmail.com!

Again- November 1st @ 2 P.M. @ the Field Of Dreams Sports Complex in Schuyler! See you there. We are allowing only 40 athletes in, ages 7-17, boys & girls.

Yours In Fitness,

Steve Krebs

The Perfect Body.........

2008-10-21T08:58:00.000-04:00

What would be your perfect body?

Everyone's answer is different.

Is there such a thing?

The true answer lies in our minds. Some people are completely content being overweight, and are actually happier than people who are in great shape!

So what does that tell us?

It is all a perception. It is all in our minds.

Don't waste your valualble time worrying about these issues. Take Action. Focus on your health, and well being and the rest will follow!

Yours In Fitness,

Steve Krebs

A little off the fitness topic.......

2008-10-20T09:41:00.001-04:00

Hey everyone I am back from my grueling long weekend of weddings. They were great! I absolutely love weddings, they are so much fun, and I wish all of them the best of luck in their new lives together.

This all got me thinking about life in general. The things that drive us, money, material things, etc. But what things are really the most important?

I have lived a very blessed life, my parents and family are great, I have awesome friends, and they make up a great support network. Take a minute to slow your life down, and see who is really there for you. make sure they know how much they mean to you, and how much you care about them.

There are many negative things, and people in the world. Don't let em get you down. Keep your head up and keep moving forward, because time stops for no one!

Yours In Fitness,

Steve Krebs

NEXT LEVEL PUMPKIN WORKOUT ON TV TONIGHT!

2008-10-15T09:32:00.000-04:00

Hey guys,

Just wanted to give everyone a heads up. The Pumpkin workout will be on WKTV tonight! Check it out. Remember that if you want to attend, make sure you R.S.V.P

And to all you beach body boot campers dont forget that I am now offering year memberships!

Have a great day!

Yours In Fitness,

Steve Krebs

BUSY WEEK.......

2008-10-14T08:35:00.000-04:00

hey everyone,

Hope your week is going great! It is going to be a short week for me. I have two weddings to attend. One is Friday, and the other is Saturday! One of my best buddies A.J. is getting married Friday, and I'm in the wedding. So I have to be out in Skaneatles by Thursday.

Business will go on as usual at Next Level though, with my young apprentice Marc Gio taking the reins for a couple days.

Have a great week!

Yours In Fitness,

Steve Krebs

Happy Monday!

2008-10-13T08:25:00.000-04:00

I know Monday is everybody's favorite day! hope you all had a great weekend.

Today I am going to train the Herkimer County Community College Men's Basketball Team.
It is going to be great! Last year I set up a warm up routine, and they made it through the season without one injury!

Be on the lookout for videos coming to my blog very soon!

Free Pumpkin workout October 25th @ 11 A.M. open to the public. Bring your own pumpkin.
Make sure you R.S.V.P if you are coming!

Have a great Monday and keep moving towards your goals!

Yours In Fitness,

Steve Krebs

NEXT LEVEL PUMPKIN WORKOUT ON WKTV!!!!

2008-10-11T13:04:00.000-04:00

What an awesome way to start the weekend! WKTV came in and joined in on a test run of the Next Level Pumpkin Workout! It went great, some of my dedicated beach body boot campers joined in. It will be on the news this wednesday the 15th! Make sure you check it out!

Remember the actual pumpkin fitness event will take place Saturday October 25th @ 11 A.M. @ Next Level Athletic Performance and Personal Training River Rd. Marcy.

R.S.V.P- A.S.A.P!

Yours In Fitness,

Steve Krebs

How Lucky Am I?

2008-10-10T09:35:00.000-04:00

Another beautiful day! This is awesome! And i'm starting to feel better!

If you know anything about me, you know that I am a little "high strung", that might be an understatement! My mind is going constantly. Last night I was thinking about how lucky I am.

I have a great family who loves me (even though we are all a little crazy), I have an amazing group of friends, I have the best clients in the world, and I get to do what I love for a living!

How Lucky are you? If you are ever having a down day, make a list of all the things that make you lucky!

Have a great weekend!

Yours In Fitness,

Steve Krebs

The Psychology of Fat Loss..........

2008-10-09T09:17:00.000-04:00

The human mind is an amazing, powerful, mysterious organ.

It can makes us feel, react, decide, etc.

But in all reality we control it.

Why do we over eat?

Why do we choose not to exercise?

Why do we engage in behaviors we know are harmful like smoking?

I know why!

Instant Gratification! In our society people love instant gratification. They want what they want and they want it yesterday. That is exactly why cheesy fitness gadgets make millions of dollars. Because the advertising professionals prey on our weaknesses, "I WANT IT KNOW".

That is the simple psych. behind why we do or don't do what we should. Instant gratification, and the feelings of pleasure and pain.

Take control of your life. Take Action.

Yours In Fitness,

Steve Krebs

p.s.- check out a company and its products who guarantee results! Prograde Nutritional Supplements. You do the research- www.nextlevel.getprograde.com!

Good Morning!

2008-10-08T08:46:00.001-04:00

Good Morning my loyal followers!

Looks like its going to be BEAUTIFUL again today!

I hope you all are following the goals you have set for yourselves in the past months!

Don't be one of the millions who packs on the lbs. over the holiday season!

TAKE ACTION!

Make sure you all come to the Next Level Pumpkin Fitness Boot Camp on October 25th,

bring a pumpkin, bring your friends, it is open to the public! Make sure you R.S.V.P!

Yours In Fitness,

Steve Krebs

What a beautiful DAY!!!!!!!!!!!

2008-10-07T12:46:00.000-04:00

Finally, a beautiful fall day!

Get out there and enjoy it! I know I'm going to. I am going to go for a walk on the canal trail! Thats about all the exercise I can muster right now, this cold is kicking my butt!

I want to take a second to comment on behavior change and its correlation to weight/ fat loss.
Your mind is the most powerful organ in your body, you control your actions, therefore you control what you put in your mouth. One of the biggest hurdles to dropping weight consistently is changing your behavior. You have to WANT to change for GOOD! It takes lots of HARD WORK and DISCIPLINE to change these bad eating/ exercise/ and self image issues.

Please do yourself a favor and stick with a plan! Make S.M.A.R.T. goals:

S pecific
M easurable
A ttainable
R ealistic
T ime

I promise that if you take the time to set goals in this format you will accomplish that goal!

Yours In Fitness,

Steve Krebs

Should you workout when your sick?

2008-10-06T10:08:00.000-04:00

Man I feel like crap!

I finally came down with a cold, and I am NOT happy about it. But what can you do?

A question that comes up all the time is, "Should I work out if I am sick, or have a cold?"

Well, in my experience the answer really depends on what ails you. I always say listen to your body. It will answer this question very swiftly.

As for me, I will not be working out until I feel 100%. In the fall and winter I get sick all the time, so to push myself in workouts is not the best bet for me.

Learn from my mistakes!

Yours In Fitness,

Steve Krebs

Saturday Beach Body Boot Camp!

2008-10-04T12:01:00.000-04:00

Wow, my boot campers are commited! I had 13 ladies show up for the extra saturday boot camp session! That is the kind of dedication that gets RESULTS! Thanks to everyone for joining, and if you didnt come this saturday, make the next one. It is free to boot camp members, and $10 for non members.

Thanks Again for the dedication ladies!

Yours In Fitness,

Steve Krebs

Clients Past, Present, Future.......

2008-10-03T07:46:00.000-04:00

Hey everyone,

I just want to take this opportunity to thank everyone who has, is, or will be a client of mine! You guys are why I get up every morning looking forward to "work". I am very lucky to be able to work with such great people, even though some of them like to harrass me a little!

I also want to mention a couple of clients who have been very commited and have gotten some great results:

Congrats to:

Marty Oldfield- dropped 25 lbs. !

Kara Carcone - dropped 25 lbs @ boot camp!

Mike Nassar - worked back to sports from 3 herniated discs!

Erin Bustos - won the beach body referral contest! Thanks Erin

these are just a few of the wonderful people getting great results, and having FUN with our programs.

If you are a past, or current client please give your friends and loved ones the gift of feeling better, looking better, and increased self confidence by referring them to Next Levels programs. I will reward you!

Yours In Fitness,

Steve Krebs

FREE PUMPKIN WORKOUT REPORT FINISHED!

2008-10-02T09:01:00.000-04:00

October is here! wow that came quick.

Halloween is right around the corner, and with that is the beginning of holiday weight gain! Remember the average person packs on about 15-20 lbs. of fat from halloween to new years!

Go to www.nextlevelpumpkinfitness.com to download your free report! I did the workouts myself and they are awesome! You wouldnt think a pumpkin would be such a great workout tool but man it kicked my butt!

Yours In Fitness,

Steve Krebs

T.V. last night!

2008-10-01T08:31:00.000-04:00

Hey guys,

Hope everyone's week is going well. It's hump day!

Last night I was flicking through the channels, something I don't normally do by the way. And on

about 8 different stations there were programs/ infomercials on about fat loss! A couple are

quality programs that honestly help people (biggest loser, people magazine show). Then

there are the infomercials, it is unbelieveable to me that these things are even allowed on t.v.

They spew lies, they make false promises, and give people false hope! It's Bull SH*T!

It makes me sick to think that people are in pain, unhappy with themselves and these nameless

companies are just out for a quick profit!

Do they care about you?

How many pieces of fitness equipment are collecting dust in you home?

Sorry about the rant, but I want to educate you on the proper, healthy ways to get the

body of your dreams!

Yours In Fitness,

Steve Krebs

PUMPKINS, PUMPKINS, PUMPKINS!

2008-09-30T08:23:00.000-04:00

Hey everyone,

Just wanted to remind you of my free halloween boot camp on October 25th @ 11 A.M. the workout will be with PUMPKINS! It is going to be awesome! I did a pumpkin workout yesterday and it was alot more difficult than I anticipated! The free pumpkin boot camp will be set to halloween music, and it is going to be FUN!!!! So c'mon over and bring friends!

Also download my free report @ www.nextlevelpumpkinfitness.com!

Yours In Fitness,

Steve Krebs

Don't FALL back into weight gain!

2008-09-29T07:47:00.000-04:00

Happy Monday everybody!

Well it looks like fall is finally here! I love fall! the leaves are changing, crisp cool weather! and FOOTBALL! It's awesome.

Even though I think fall is a great season, there are some problems that arise due to the change in weather.

problem #1- You can wear more layers= most people stop worrying about their weight

problem #2- The gloom= people are generally less happy due to the gloomy weather

When you add these two problems together it is a recipe for weight gain! This is the time of the

year when I want you all to set a weight loss goal and achieve it! Don't be in the norm. Look the

your best for the holiday season!

Yours In Fitness,

Steve Krebs

Happy Friday!

2008-09-26T08:55:00.000-04:00

Happy Friday everyone! Man these weeks go by fast! It almost seems as if my life is going by in warp speed!

Speaking of warp speed, I will be offering a NEW FAT LOSS PROGRAM after NEW YEARS!

Guess what the name is?

You guessed it. NEXT LEVEL WARP SPEED FAT LOSS! this program is designed to drop those holiday lbs. FAST!

Be on the lookout for more info. on NEXT LEVEL WARP SPEED FAT LOSS.

Have a great weekend, be safe!

Yours In Fitness,

Steve Krebs

Powerful Stuff!

2008-09-25T13:45:00.000-04:00

Check out 3 points from Brian Grasso head of the IYCA. He gave the keynote speach at the Ryan Lee Boot Camp for Fitness Professionals I attended last weekend. Very Powerful stuff!!!

Point 1 -

Follow Principles not Values

I take this from the work of Stephen Covey in the 8th Habit.

We too often measure our success by the ‘values’ of a situation.

How much weight did we lose

How much money do we make

How many ‘A’ grades did we get on our report card

These are the items that most of us chase, but they are superfisicial and seldomgive us depth or a sincere appreciation for life.

Rather than following or pursuing the ‘values’ in life, go after the principles ofa situation.

What makes you feel good?

Whatever it is, do that.

Money will come.

Pounds will drop.

Good grades will happen.

All we have to do is pursue our desires with conviction.

The secondary factors I mentioned above will come on their own…

Point 2 -

Sawubona

This is a Zulu word that technically means ‘hello’.

But it has a much deeper meaning than that.

The literal translation is ‘I See You’ and is used as a formal greeting whenseeing friends or family.

And I love the concept.

We are so lose with language in our society.

Think about what you say when you pass a friend along the street…

Hey

What’s Up

How You Doing

Informal. Lacking passion. Do you even really care about what the answer is?

Sawubona is a word I’ve come to embrace as having a deeper meaning.

"I See You"

I’m paying attention.

My focus in on you.

I find that very powerful.

But here’s the real point of that word as far as I’m concerned.

I’ve learned to say it to myself.

Do you really know that person you see when looking in the mirror each morning?

Have you truly connected with yourself and understand who you are, where yourpassions lie and what you want in life?

Give it a try sometime…

Point 3 -

Don’t Think - Create Habits

Thoughts don’t become things.

They don’t translate into tangibility unless they are converted.

Powerful thoughts or images you may have for yourself or your life will onlybecome real if you start creating daily habits around making them so.

This is one of the major limitations people have in our society.

They imagine and ‘dream’ of large scale things for themselves, but keep themas nothing more than thoughts.

If you truly want to live your dreams, than start creating daily habits around makingthem so.

This will change your life forever… Brian Grasso

Yours In Fitness,

Steve Krebs

True Happiness....

2008-09-25T08:29:00.000-04:00

Hey everyone hope your week is going well.

I'm going to take this post to talk about something not completely related to fitness, and that is happiness.

Are you truly happy?

Do you depend on others to make you happy?

Life is a journey, not a destination! We all get caught up in the daily grind of life in the U.S.
Keeping up with the jones'! In the pursuit of the almighty dollar we forget about what is important, and that is our own mental well being!

I want you all to take some time for yourselves. Find things that make YOU truly happy. You cannot make someone else happy unless you are happy with yourself! Take the time to find yourself.

Just some food for thought.

Yours In Fitness,

Steve Krebs

Pumpkin Boot Camp October 25th!!!!

2008-09-24T08:32:00.000-04:00

Have you ever worked out with a pumpkin?

I did not think so! Well, here is your chance.

On Saturday October 25th at noon, I will be holding a free boot camp workout using pumpkins!
Tell everyone you know, it's going to be awesome and FUN! Start you halloween celebration off right with a great workout with a pumpkin!

Your In Fitness,

Steve Krebs

DO NOT PACK ON THOSE HOLIDAY LBS.!

2008-09-23T08:09:00.000-04:00

I realize that it seems like this post might be coming a little early, but it's not! The holiday's have a tendency to sneak up on us. With the holiday season, which I consider starts on halloween, comes the start of major weight gain! I'm talking 15-20 lbs. from halloween to new years!

I'm not saying that you should not enjoy your holiday's, they are very important; friends, family, parties. The holiday season is the highlight of my year! But that does not mean that you should gorge yourself, and drink yourself into being 20 lbs. heavier.

Be on the look out for my holiday survival guide! It will contain tricks, and tips to keeping that unwanted bodyfat off during the upcoming holiday season. You will be able to download it @ www.nxtleveltraining.com

Yours In Fitness,

Steve Krebs

What a weekend!

2008-09-22T08:56:00.000-04:00

I had the most inspiring weekend at the 3rd annual Ryan Lee Boot Camp for Fitness Professionals! It was awesome. I met some of the most successful people in my industry. People like trainer to the stars Vallerie Waters, Ryan Lee, Pat Rigsby, Jim Labadie, Nick Berry, Brain Grasso, Zach Evan-Esh and many others!

I learned soooooo much! I am so excited to show all of you what I have in store.

Make sure you are on my newsletter list, things are going to start getting crazy for all of you!

Stay tuned!

Yours in Fitness,

Steve Krebs

Ryan Lee Boot Camp Conference!

2008-09-17T14:26:00.000-04:00

Hey everybody,

Hope everyone is having a great week, and enjoying this sunny sepember weather!

I am going to be M.I.A. for a few days! and I am so pumped about it, because I will be in Connecticut meeting with some of the most successful people in my industry! I am attending the Ryan Lee Boot Camp which is a conference for fitness professionals/ fitness business owners. I will be surrounded by the best, most experienced people in the world.

Man I sure hope some of their success rubs off on me! I will be working hard as always!

What about You? are you working towards your fitness goals? Do you even have any? If you fail to plan then you better plan to fail! Great words to live by!

Remember it's not just the workout alone that is going to make the best result, nutrition, rest, and supplementation all are just as important!

Have a great weekend!

Yours In Fitness,

Steve Krebs

Financial and Fitness Success!!!!

2008-09-16T08:14:00.000-04:00

Did you know that If you take the average income of your 10closest friends -that's approximately what you also earn.

Take a minute and reallythink about it. Are you surrounding yourself with like-mindedsuccessful people or still surrounded by people who have alack-mentality.

The same goes for fitness! If you surround yourself with people with no regard for their weight, nutrition, or appearance. How doyou think that will affect you?
I received this advice again and again from some of the mostsuccessful people inmy industry, and it is so true!

If you want to be successful - you MUST surroundyourself with other success-minded people and cut negative peopleout of your life. It's actually pretty simple, and it works.

yours in fitness,

Steve Krebs

Lots of Stuff Going ON!

2008-09-15T08:50:00.001-04:00

First of all I want to congratulate Zach Goyette from Dolgeville on another great performance, 2 touch downs 1 through the air, and one on the ground! Great Job Zach.

It's already mid- september, winter will be here in a blink! Make sure you stay focused on your fitness goals! Do not wait untill you have already put on 15 lbs. to start your resolutions. Do it now!

I will be traveling to Connecticut this thurday for a conference called the Ryan Lee Boot Camp. It is a meeting of the top personal trainers, strength coaches and business people in my industry. I am very excited and you should be too. I will be bringing back more knowledge, and new ideas to torture my beach body boot campers with!!!!

Yours In Fitness,

Steve Krebs

Youth Athlete Recovery.....

2008-09-12T08:46:00.000-04:00

In this day and age our youth athletes are being pulled in hundreds of different directions. They are expected to keep up their grades, play their sport to the best of their abilities, and maintain a social life!

We as coaches need to stop expecting our youth athletes to perform like pro's! Professional Elite Athletes have everything at their disposal. Chiropractors, massage therapists, doctors, athletic trainers, nutritionists, etc. etc. etc.

Our young athletes have to sit in school for 6 hours a day, go to practice, and then do home work! Throw on top the fact that most schools have very unhealthy nutritional choices. And you have a recipe for constant break down, and no recovery!

Recovery/ Regeneration is just as important if not more than the actual workouts/ practices that these athletes are put through! KIDS NEED REST!

When are we going to realize that we can NOT treat/train youth athletes like adults! We have to cater to their development! We have to allow them proper rest! We have to promote proper nutrition!

Yours In Fitness,

Steve Krebs

National Women's Health and Fitness Day September 24th!

2008-09-11T09:54:00.000-04:00

Ladies it's time to wake up! September 24th is National Women's Health and Fitness Day. It's time for you to take time for YOURSELF! Set some fitness goals, and start a fitness/ health program!

There are some misconceptions about women's fat loss that I want to clear up right NOW!
There is NO SUCH THING as SPOT REDUCTION! In other words you can NOT just lose from your "problem areas" by doing specific isolation exercises, or wearing some rediculous infomerical product around your belly!

Please dont be fooled by advertisers any more! Call your local Fitness PROFESSIONAL Steve Krebs today @ 315-790-5851 and learn the truths about fat loss!

Yours In Fitness,

Steve Krebs

P.S.- Next Round of Beach Body Boot Camp starts the week of September 29th! Sign up now, pay before the 15th and get the early bird discount of $20 bucks off your boot camp!

Supplementation.....

2008-09-10T09:32:00.000-04:00

85 % of Americans take some kind of dietary supplement!

The majority of people buy them from places like walmart, GNC, or the Vitamin shoppe. What is the problem with this?

-The problem is you are buying supplements, pills or powders that you are ingesting, from uneducated clerks who make about $7 bucks an hour! They have zero formal education on nutrition!

What I'm getting at is, wouldnt you rather buy your supplements from a trusted local fitness professional, who knows you, and has your best health interests at heart?

Come in to Next Level and ask about Prograde Supplements, the Bentley of the supplement world! 100% Organic- 100% money back guarantee!

OR go to www.nxtleveltraining.com and click the prograde link on the right hand side of the page!

Yours In Fitness,

Steve Krebs

Beach Body Boot Camp Referral Contest!

2008-09-09T08:30:00.000-04:00

Hey Beach Body Boot Campers,

I am putting on a referral contest! Whoever gets the most women to sign up for my next boot camp will get $50 bucks in cash, a beach body bootcamp tank top, and their boot camp is free!
Let the GAMES BEGIN!!!!!

Yours In Fitness,

Steve Krebs

Youth Coaches

2008-09-08T08:31:00.000-04:00

Congratulations to Zach Goyette of Dolgeville on his first Touch Down Pass of the year!!!!

Its that time of the year, football is in full swing! Hundreds of thousands of youth athletes play pop warner football. My concern with this is the coaching. I give all volunteer coaches alot of credit. But I want you coaches to ask yourselves an important question; WHY DO I COACH?

Are you coaching for your own personal reasons, or do you have a child on the team, or do you like being in control? These reasons are all wrong! Youth coaching is about positivity, and teaching! period. It is NOT about WINNING AND LOSING!

So many children give up playing sports due to bad coaching. DO NOT BE one of these people.
If you have any questions on proper coaching feel free to contact me @ 790-5851.

Yours In Fitness,

Steve Krebs

Congrats to Next Level Athlete Jeremy Roden!

2008-09-06T08:30:00.000-04:00

I want to say congratulations to Next Level Athlete Jeremy Roden from VVS for his first touchdown of the season! Keep up the good work.

Yours In Fitness,

Steve Krebs

Good Luck to all the Next Level Athletes!

2008-09-05T11:18:00.001-04:00

I want to take this opportunity to wish all of the Next Level Athletes Good Luck in their upcoming Fall Sports Seasons!

Alyssa Curtis
Matt Curtis
Shane Rogers
Zach Goyette
Anthony Rocco
Jeremy Roden
Matt Grogan
Marc Grogan
Dan Leon
A.J. Mower
Danny Mower
Chris Boyer
Mike Nassar
Evan Laracuente

Represent Next Level and yourselves to the fullest! GOOD LUCK

Happy Friday everybody!

2008-09-05T09:12:00.001-04:00

It's Friday! man these weeks are just flying by! I hope everyone has a great weekend, lets all try to stay focused on our fitness, and personal goals!!!!!!!!!!!!!

I want to touch on a subject real quick today. Do you have loved ones, friends, aquaintances who sabotage your success! Misery loves company. So think about it, when you are trying to eat right do you have a friend, or your spouse who encourages you eat bad. Or deviate from your plan of action?

These people are everywhere. Their own insecurities and unhappiness will directly effect you. It is time to stop allowing this to happen. Flip the script on them. Push them to do what you are doing instead! BE STRONG, stick to your guns.

Yours In Fitness,

Steve Krebs

Bring A Friend to Boot Camp Week.....

2008-09-04T11:14:00.000-04:00

Hey all you beach body boot campers,

Just wanted to remind you ladies that next week, starting the 8th is bring a friend to boot camp week! You can bring a friend/friends any day next week for 1 free day of boot camp.

A quick thought for everyone out there: Is there time in your life that you are wasting doing negative destructive behaviors?

- going out once in a while is common, and even healthy. But what happens when alcohol and partying become your only hobby? Our area is a little boring, we all know this. But please don't substitute this lifestyle for a healthy one.

There are so many things you could do with this time you are wasting like: workout, read, learn a new language/skill, volunteer, spend time with your family, take a class, etc....

Try to involve yourself in positive actions, it will have a direct effect on every other aspect of your life!

Yours In Fitness,

Steve Krebs

WARP SPEED FAT LOSS!!!!!

2008-09-03T13:04:00.000-04:00

Hey Everyone,

Hope your week is going great!

I just want to let everyone know about a program I will be starting up at the beginning of the new year called warp speed fat loss! This is a group personal training program geared towards losing a considerable amount of bodyfat in a short time!

Spots are limited, so if you are interested get on the list! It's worth every penny.
315-790-5851

Your In Fitness,

Steve Krebs

It's BACK TO SCHOOL TIME!!!!!!!!!!!!!!

2008-09-02T08:47:00.003-04:00

After a summer of pounding hot dogs, hamburgers, and beers it is time to get back on track!! From Halloween to New Years the average person packs on 15-20 lbs of fat!

Stop putting off your diet, and exercise regimen. Stop making excuses and get moving! You will feel so much better.

Don't wait for you New Years Resolution, Sign up for training now! Next Level is now offering semi-private training, a.k.a- you can come in with a small group of friends and get trained for a smaller cost!

Yours In Fitness,

Steve Krebs

P.S.- Check out prograde supplements @ nxtleveltraining.com. They are the roles royce of the industry! Treat your body like a temple, not a garbage can!!!!!!!!!

It

2008-09-02T08:47:00.001-04:00

Have a safe Labor Day!!!!!

2008-09-01T08:50:00.000-04:00

Hey everyone,

I just wanted to take this opportunity to wish everyone a happy and safe labor day. Eat and drink responsibly. Enjoy your friends, family, and loved ones.

Just a quick thought: Tell everyone that you truly love how much they mean to you every day, it will make a huge difference in your relationships! It will make you happy as well.

Yours In Fitness,

Steve

Surround yourself with Positivity!

2008-08-29T08:30:00.000-04:00

In the world we live in today, we are constantly bombarded with negative images, people, etc.
Why do we allow ourselves to be affected by this?

If you surround yourself with driven, successful, happy people what do you think will happen to your life?

In the same token what would happen if you surrounded yourself with unhappy, unhealthy, negative people?

Just some food for thought.

Yours In Fitness,

Steve Krebs

P.S.- Don't forget about the areas only womens boot camp- the Next Level Beach Body Boot Camp. Results Guaranteed! 790-5851

Holiday Weight Gain!

2008-08-28T09:22:00.000-04:00

Did You KNOW that-
Between Thanksgiving and New Years Eve - it is said that the average American gains ten pounds of fat!

That means the average person is taking in over 75,000 extra calories in that short amount of time!
Do NOT be one of these people.

Hire a trainer now (ME)!

or if you are a woman join a boot camp NOW (mine) -Beach Body Boot camp!

315-790-5851

Yours In Fitness,

Steve Krebs

Next Level Fit Kids!

2008-08-27T12:20:00.000-04:00

Lets be honest with ourselves, how many bad coaches have you had or seen in your lifetime?

How many overweight, or sedentary youth do you see when you are out and about?

How are we going to change these problems?

Next Level Fit Kids!

Next Level Fit Kids is a youth fitness group training program based on FUN! It is availible to children 6-13, athletes and non-athletes. This program focuses on coordination development, active flexibility, rythym, reaction, spatial awareness, and many other areas of youth development. This is a long term program, there is no QUICK FIX!

If you know any child who would benefit from this program, have their parent call Next Level Athletic Performance and Personal Training @ 315-790-5851. Also visit www.nxtleveltraining.com.

Yours in Fitness,

Steve Krebs

100 Calorie Snacks Exposed!

2008-07-09T11:42:00.001-04:00

Attention Women DO NOT be fooled by food companies: 100 calorie snacks are being marketed directly at you! These snacks are no better than having a 100 calorie candy bar! They are full of sugars, enriched flours, and a bunch of other crap that will stop you from losing body fat! Click the link below to see what is actually in your 100 calorie snacks.

Please stop being tricked into thinking that these snacks are ok because they are only 100 calories. Sign up for the NEXT LEVEL E-Newsletter to receive healthy 100 calorie snack options
@ http://www.nxtleveltraining.com/!

Yours In Fitness,

Steve Krebs

TAKE A LOOK AT WHAT IS IN THESE 100 Calorie "SNACKS":

http://www.nabiscoworld.com/Brands/ProductInformation.aspx?BrandKey=100calorie&Site=1&Site=1&Product=4400001379

Some Thoughts From the Late George Carlin...

2008-06-25T13:17:00.000-04:00

This Post has nothing to do with fitness, George Carlin is one of my favorite comedians. He may have been abrasive, but he was a genius.

I was in my mother's belly as she sat in the waiting room of the abortionist's office. Dr. Sunshine was his code name. I was fifty feet from the drainpipe, and she saw a painting on the wall that reminded her of her mother, who had recently died. She took that as a sign to have the baby. That's what I call luck.

My father drank and was a bully. For the first five years of my brother's life, my father beat him with a leather-heeled slipper. Had I been subjected to that kind of treatment, all bets are off. His absence saved my life.

My mother had great executive-secretarial jobs in the advertising business and raised two boys during the Second World War. She used to say, "I make a man's salary." That's heroism.

I'm sure Hitler was great with his family.

I don't like authority and regulation, and I do my best to disrespect it, but I do that for myself. It's self-expression only.

Sex without love has its place, and it's pretty cool, but when you have it hand in hand with deep commitment and respect and caring, it's nine thousand times better.

If it's morally wrong to kill anyone, then it's morally wrong to kill anyone. Period.

It's amazing to me that literacy isn't considered a right.

I was arrested for possession and cultivation of marijuana in the early '70s, and it was thrown out. The judge asked me how I felt about it, and I said, "I understand the law, and I want you to know I'll pay the fine, but I cannot guarantee I will not break this law again." He really chewed me out for that.

Censorship that comes from the outside assumes about people an inability to make reasoned choices.

The first thing they teach kids is that there's a God -- an invisible man in the sky who is watching what they do and who is displeased with some of it. There's no mystery why they start that with kids, because if you can get someone to believe that, you can add on anything you want.

I would die for the safety of the people I love.

I wish that we could measure how much the potential of the mind to expand has been stunted by television.

Because of my abuse of drugs, I neglected my business affairs and had large arrears with the IRS, and that took me eighteen to twenty years to dig out of. I did it honorably, and I don't begrudge them. I don't hate paying taxes, and I'm not angry at anyone, because I was complicit in it. But I'll tell you what it did for me: It made me a way better comedian. Because I had to stay out on the road and I couldn't pursue that movie career, which would have gone nowhere, and I became a really good comic and a really good writer.

I stopped voting when I stopped taking drugs. I believe both of those acts are closely related to delusional behavior.

There's no morality in business. It doesn't have a conscience. It has only the cash register. They'll sell you crappy things that you don't need, that don't work, that they won't stand behind. It's a glorified legal form of criminal behavior.

If everybody knew the truth about everybody else's thoughts, there would be way more murders.

There's nothing wrong with high taxes on high income.

Lenny Bruce opened all the doors, and people like Richard Pryor and I were able to walk through them.

Given the right reasons and the right two people, marriage is a wonderful way of experiencing your life.

I think that the assassinations of the Kennedys and Martin Luther King showed that all of the wishing and hoping and holding hands and humming and signing petitions and licking envelopes is a bit futile.

I don't think people should get credit for being honest and brave. I think there's a lot of genetic sh** going on there.

Someday they'll find a gene for putting on your overcoat.
There's a pulse in New York, even on the quietest street, on the quietest day. It's full of potential.

If there's ever a golden age of mankind, it will not include men over two hundred pounds beating children who are less than one hundred pounds, and it will not include the deliberate killing of people in a formal setting.

I did something in a previous life that must have been spectacularly good, because I'm getting paid in this life just magnificently, more than one would dare imagine or hope for.

HOT! HOT! HOT!

2008-06-10T11:13:00.000-04:00

MAKE SURE TO DRINK MORE WATER! With temp's rising I want to make
sure everyone is drinking enough water. Most professionals will say 8-8oz.
glasses of water a day will do it, but in my opinion that is
not enough for most people. For HOT Days like we have had, try at least
12-15 8oz. glasses a day.

Stay Cool,

Steve Krebs

INTERVAL TRAINING PART II

2008-06-10T11:10:00.000-04:00

Here are some FACTS about Interval Training:

-Interval training burns 3X as much fat as running at a steady pace does

-Interval training elevates your good cholesterol that turns your arteries into whooshing streams (that's a good thing)

-Interval training increses blood supply to the cells, the cells use oxygen more efficiently and the enzymes that help create energy increase. Thatimproves your fitness

It's so freshing to finally see the mainstream media catch on to the benefits of interval training. I truly believe you'll see more of more of this as people begin to experience how incredible interval training makes you feel and look.

BENEFITS OF INTERVAL TRAINING OVER STEADY STATE CARDIO

2008-06-03T14:09:00.000-04:00

1) Saves time. Most intervals last about 20 minutes in comparison to 1 to 2 hours on the treadmill with traditional steady state cardio - this occurs as many of us pay attention to the immediate feedback of calories burned during the cardio session. However, true fat loss results are achieved based on calories burned in a 24 hour period - not during one workout session.

2) Stimulates a greater release of growth hormone. Studies have shown that intense and challenge interval training produces growth hormone which helps to increase lean muscle mass. Muscle is your metabolism. The more muscle you have the more calories you burn 24-7.

3) Better for your joints. Intervals should be done on alternate days not back to back about 3-4 days out of the week. There is less exposure and stress on the joints because it takes less time to complete.

4) Metabolic disturbance. Interval training increases your metabolism and post-exercise oxygen consumption which has been shown to burn fat for 24 hours after the interval bout.

5) Eliminates Boredom. Interval training can be done with body weight exercises, machines, medicine balls, bands,free weights, and of course anything outdoors. - such as hills!

Come to Next Level Beach Body Bootcamp to experience High Intensity Interval Training!
Call Now 315-790-5851!

DIET MISTAKE # 2

2008-05-29T14:54:00.000-04:00

Now that we have discussed Fad Diets, I want to address the second MISTAKE most people make in dieting! You should aim to follow your meal plan 90% of the time! This is going to sound crazy coming from a results driven fitness professional, but here it goes. It is OK to cheat every once in awhile! The main reason why most diets fail is because we set unobtainable expectations for ourselves. Now I am not saying to take this to the extreme and kill a whole pint of Ben & Jerry's. But it is ok to have a treat every once in awhile as a reward for following your new meal plan. A Healthy Diet and regimented Exercise Plan are all you need to LOSE BODY FAT FOREVER!!!! It's not rocket science. Remember 90% of the time = SUCCESS! You could apply this principle to many areas of your life!

TAKE ACTION,
Steve Krebs
Next Level

P.S.-*Don't Forget NEXT LEVEL BEACH BODY BOOTCAMP
**ONLY 20 SPOTS*
*ONLY $80 BUCKS*
*LADIES ONLY*
*TELL ALL YOUR GIRLFRIENDS*
* EARLY BIRD SIGN UP DEADLINE JUNE 7th*

Mistake #1 Most People Make In Their Diets!

2008-05-29T14:43:00.000-04:00

Summer is right around the corner, that means bathing suits are coming out of that bottom drawer! The fastest way to a Beach Body is exercise and a great meal plan!
Since everyone already knows about the Next Level Beach Body Bootcamp, today I am going to point out mistake #1 that most people make in their "diets".

Mistake #1- FAD DIETS:Everyone knows what these crazy plans are,
usually put together by uncertified goofballs! You know em when you see em, "Drink pickle juice, and eat freakin raisins for 2 weeks and we guarantee fatloss!" Give me a break! Are you serious?

Ofcourse you will lose weight, but as soon as you eat normal again, the water weight that you lost after starving yourself is going to come back with a vengence!

Any diet where you are not getting all 3 of the basic nutrients (carbohydrates, proteins, and healthy fats) is not healthy!

I'm sure many of us who have gone on a carb free diet has felt the lack of energy, and decreased brain function that comes with it. These "DIETS" are the definition of YO-YO! The human body cannot function properly when the nutrients it desires are missing.

We need to realize as a society that there is NO SUCH THING AS A QUICK FIX! We are all used to instant gratification! Touch a button and you have exactly what you want. Well fortunately there are still some things that require hard work, and dedication! How would the world be if we didn't have to work for anything? Instant Gratification? Well just take a look at America's young people, a 35% obesity rate!

That's what we get for having everything come easy. Sorry I'm ranting, but the truth is our country is in serious trouble. Obesity is an epidemic! Please forward this email to everyone you know. They will thank you for "waking them up". Be on the lookout for Mistake #2!In the mean time, If you want a solution to your weight problems call Next Level personal training @ 315-790-5851. 1 on 1 Fat Loss Training Next Level Beach Body Bootcamp

Take Action,
Steve Krebs
Next Level

P.S.- Check out Prograde Lean @ http://nextlevel.getprograde.com/. Healthy meal replacement that guarantees results!

Next Level Beach Body Bootcamp

2008-05-19T09:42:00.000-04:00

Starting June 18th Next Level Beach Body Bootcamp! This is a ladies only group personal training class centered around losing body fat for good! Only 20 spots are availible! Classes Meet Tuesday and Thursday @ 6:30. Beach Body Bootcamp will run for 1 month. The cost is $80 per client, which is only $10 per training session! Get great personal training for a fraction of the cost. Call now to register 315-790-5851.

NEXT LEVEL'S 1 YEAR ANNIVERSARY!

2008-05-07T10:05:00.002-04:00

Today May 7th is NEXT LEVEL ATHLETIC PERFORMANCE AND MMA's 1 YEAR ANNIVERSARY! I WOULD LIKE TO THANK EVERYONE WHO HAS HELPED US GET TO WHERE WE ARE TODAY.

Exercise Informercials

2008-05-07T10:02:00.000-04:00

Millions of dollars a year are spent on fitness equipment, fat losssupplements, and "magic
overnight cures". Unfortunately these "magical machines" never do what they claim to do. The
testimonials are provided by paid "actors". And usually that piece of equipment or "fix" ends up
being used as a clothes dryer or a decoration in your basement.

Nothing comes easy! PERIOD. If losing fat and maintaining a healthy lifestyle were so easy,
our country wouldnt have the highest incidence of Obesity!

We need to stop being lead astray by advertisers. It is their job to get you to buy the infomercial equipment, and they are doing their jobs well. I am pretty sure that these advertising executives have no clue about fitness or fat loss, because if they did they wouldnt be able to sleep at night knowing they have sold good people expensive pieces of crap!

Please start educating yourself and everyone you know about the correct way to lose fat, look better! Contact a qualified fitness professional! Spend your hard earned money on a CURE not a quick fix!

Please do yourself and everyone you know a favor, Please read these statements carefully:

*There are no EASY ways to lose fat or get in shape! Although there are effective ways that require hard work and discipline!

*Fat Burninig Pills are awful for you, DO NOT TAKE THEM!

*If it looks to good to be true, it always is.*Starving yourself is not an option!

Stay Positive,
Steve Krebs

P.S.-If you know anyone who has struggled with a weight problem who would love to drop 10-15 lbs of body fat forever, refer them to Steve Krebs at Next Level Athletic Performance and Personal Training. Give your loved one, friend, or co-worker the gift of health, confidence, and fitness.