Lose Fat with Cardio done RIGHT!

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!

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!

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!

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!

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!

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.......

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

Get Next Level Beach Body Abs without doing any crunches!

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!

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!

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!

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

2009 Beach Body Transformation Contest!

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 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!

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!

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!

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!

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!

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!

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

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

Hey Everbody,

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


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