The Obesity Rate for Adults in the United States is well over 30%.

The Obesity Rate for Children has doubled in the past 10 years.

We are the FATTEST COUNTRY IN THE WORLD.

Estimated rates of Youth Diabetes are up 30-50%.

How did the once “Most Powerful Country In the World” become the fattest?!

The problem is we treat the symptoms and not the cause!

The average american takes in an average of almost 3,000 calories a day…..

Nearly 60% of Americans fail to participate in suggested amounts of exercise (suggested amount of exercise is very little).

GOT YOUR ATTENTION YET?

What are you doing for yourself or your family to combat the fat? Make sure to leave your comments below! And be sure to check out part two next week!

The Holidays are upon us, which means holiday parties and sugar filled treats!

The average American packs on 7-15 lbs of ugly body fat from Thanksgiving to Christmas……

Scary!

The Holidays can also be a very stressful time, and we all know that stress only adds more pounds of body fat.

Here is the Strategy that we are using at Next Level Athletic Performance this year to help our clients out!

Holiday Survival Guide Challenge
For each of the 10 NUTRITION standards you meet in the outlined checklist below, you earn ONE point.
If your goal is to maintain your weight during the holidays, then you MUST achieve at least 5 total points each week.
If your goal is to reduce your weight and lose body fat during the holidays, then you MUST achieve at least 8 total points each week.

___ Did you say NO at least 90% of the time when the candy dish or plate of cookies was passed around the office or your workplace?
___ Instead of bringing a dessert or candy to work for everyone to enjoy , did you bring something more healthy like a veggie or fruit platter with a healthy dip? Make sure it’s festive – Use those green, red, orange and white veggies and fruits!
___ Did you skip the bread and breaded appetizers at holiday dinners and parties? Remember, bread and flour products are useless carbohydrates devoid of good nutrition.
___ Have you told yourself that sugar and sweet treats will kill you? Avoid eating sweet treats by eating protein: http://nextlevel.getprograde.com
___ Did you eat healthy, balanced meals containing protein, whole carbohydrates and fats the day of a holiday party instead of starving yourself and “saving” your calories?
___ Did you stay away from alcohol at 90% of your holiday events? Remember: alcohol causes your body to store fat and not be able to burn fat, and when you add sugar to it, it makes it even more detrimental.
___ Did you stick to mostly protein and veggies at holiday dinners and parties?
___ If you have to bake holiday treats over the next two months, did you bake something low in sugar and high in fiber, protein and healthy fat? Remember that artificial sweetened foods are not any better. Stick with less real sugar or use Stevia and you’re body will look better. Here are some healthy recipe ideas for you: http://nextlevel.getprograde.com
___ If you can’t exercise due to holiday commitments, did you keep your carbohydrate intake lower and focus mostly on proteins, vegetables and some fruits?
___ If you know you’re going to eat more carbs than your body needs at a holiday event, did you plan this into a carb cycling routine? The day prior, eat a lower carb diet, and then the day following, eat a no carb diet – Give yourself an extra point if you also did a damage control workout which can be found at www.nextlevelbeachbodybootcamp.com

Use the following workout checklist to stay on track during the holidays.
For each of the 10 fitness standards you meet in the outlined checklist below, you earn ONE point.
If your goal is to maintain your weight during the holidays, then you MUST achieve at least 5 total points each week.
If your goal is to reduce your weight and lose body fat during the holidays, then you MUST achieve at least 8 total points each week.
__ Did you set an appointment for all of your 3 available weekly bootcamp workouts just like you would for a work function or a family obligation?
__ Did you complete at least 2 out of 3 of your scheduled weekly bootcamp workouts?
__ If you missed a bootcamp workout, did you perform your own home/travel workout with both equipment and bodyweight exercises?
_ _If you had a sweet treat totaling at least 100 calories, did you perform 50 total burpees or 100 total squats in 5 minutes or less to best mitigate the damage? If you didn’t have a sweet treat, then give yourself a point here too!
__ If you only had 5 minutes to workout on a particular day, did you perform a 4-minute 20-10 Tabata Total Body Blast using Kettlebell Swings, Dumbbell Squat to Presses, Bodyweight Burpees, OR Band Squat to Rows ?
__ If you had a high carb/reward meal at a holiday event, did you perform a damage control workout before or after the event? If you didn’t have a high carb/reward meal then give yourself a point here too!
__ Did you perform at least 30-60 minutes of additional low to moderate intensity activity outside of your daily workout routine like walking the dog, doing recreational sports, or playing with the kids?
__ Did you perform 2-3 additional cardio interval workouts on non-bootcamp workouts to burn stubborn fat?
__ Did you perform daily corrective self-massage and stretching to improve tissue quality and flexibility, accelerate recovery, reduce the risk of injury, and feel better?

Let us know how you did by commenting below!

It seems like everyone these days has an unlimited amount of excuses for everything from why they miss workouts to why they don’t follow a sound nutrition program.

I have trained hundreds of people over the past 10 years, and the excuse I hear more than any other is LACK OF TIME.

We all have the same 24 hours in a day. So why is it some are capable of completing so much when others “just don’t have the time”?!

Excuses are like butt holes, everyones got em’ and in this case they ALWAYS STINK! Poetic I know…..

A few questions you need to ask yourself are:

1) How much time do I spend watching TV a day?

2) Do I have a set schedule?

3) Do I plan ahead?

4) Do I have daily goals?

Remember if you fail to plan, then you better plan to fail! Especially when it comes to losing body fat and getting into the best shape of your life.

Excuses will never get you anywhere, you will just be spinning your wheels.

You may wonder how do I make more time in a day? Well obviously that isn’t possible, but you can optimize the time we are all given.

Here are some tips to maximize YOUR 24 hours a day.

1) Schedule your workouts, meals, water, etc. into your google calendar.

2) Hold yourself accountable by letting others know your goals and schedule

3) Have a weekly game plan.

4) Get the most out of your time by training properly. Workouts should take no longer than 40 minutes!

5) Cut everything out of you schedule that doesn’t get you closer to your goals. There are so many time vultures in the world today. How many hours do you spend on Facebook each day? You would probably be surprised if you added up all the time you spend on nonsense!

Our time is our only non-renewable resource, guard your time as if your life depended on it!

NO MORE EXCUSES!

Yours In Fun & Fitness,

Steve Krebs

I was looking through my old workout videos today and found this one of me and my pup brownie! I cant believe how little she was, now she is full grown, and still pretty damn cute!

Here is the Workout:
30-10 Tabatas
DB Thrusters
Burpee
DB Squat & Curl
Split Jump

Go through 2 x each round
4 Rounds

Have a great weekend!

Steve

Sound to good to be true?

Well in the terms of burning calories it is.

BUT….

if you are laughing, that means you are relieving stress, and you are happy! Those two things alone can have a positive effect on your body fat composition, and overall health!

I’m sure you have heard that stress can cause the release of the hormone cortisol, as well as emotional eating. I believe these are the two biggest factors in the average American packing on unhealthy ugly body fat.

Much of our Stress is self-inflicted, we are SO SPOILED as Americans that we CREATE things to worry and stress about! We live in a country where having TOO MUCH TO EAT is becoming an epidemic. WE ARE THE FATTEST COUNTRY IN THE WORLD! The majority of our health problems are 100% preventable: SMOKING/ OVER EATING/ SEDENTARY LIFE STYLE etc etc.

So when will you take CONTROL? When will YOU STOP MAKING EXCUSES about not exercising, eating right, taking proper care of your body?

Happiness is a choice, and is definitely the product of consistent healthy lifestyle choices.

Probably the best way to relieve stress, besides doing the humpty dance , is EXERCISE!

So stop making excuses, get off of your butt and begin your healthier lifestyle TODAY!!!!

What the hell does all that have to do with laughing? (I tend to rant)

Here it goes….

Clean Eating= Better Shape, and More Energy.

The better shape you are in, the happier you will be= laughing more.  How is that for an equation?

Hopefully this is a wake up call for you. Stop whining, stop making excuses, stop being a “victim” of your own mental weakness. If you are miserable it is YOUR choice.

So start laughing by watching my shows, and sharing them with everyone you know!

NOW!

DO IT!

If you have met me, or watched the show. Then you know that I am a little “busy”, “energetic”, some may even say “spazzy” (not sure if thats a word, but I really don’t give a sh$t). I honestly feel like I have endless amounts of energy! Was I born this way? Nope, I used to be a big ole’ hoosier at over 290 lbs. I had a general lack of drive, energy, you name it!

“I am busy”

“I feel like I just don’t have the energy”

These are things that us fitness professionals hear day in and day out! Everyone is busy, what separates the “men from the boys” is what kind of approach they take when it comes to nutrition, supplementation, and recovery.

Those 3 things: Nutrition, Supplementation, and Recovery play a pivotal role in how you will shape your body and mind. Lets be realistic, you only care about one thing….. RESULTS! So I’m going to tell you some simple steps you can take to have Endless Energy, and the body of your dreams.

Step 1) Follow a sound nutrition plan which utilizes whole natural foods. Try to keep each food you consume under 5 ingredients. Avoid Packaged and Processed foods. Don’t eat late. Eat 5-6 Small Meals a day. You can find very sound nutrition advice from Jayson Hunter over at http://nextlevel.getprograde.com.

Step 2) Take the proper Supplements. Proper supplementation fills in the cracks left over from your Nutrition. Everyone should take a Organic Multi-Vitamin, Fish Oil, and a Recovery Drink/ Meal Replacement. I highly suggest the Platinum Package from Prograde Supplements on Smart Ship. Prograde can also be found at http://nextlevel.getprograde.com

Step 3) Recovery. This is the step that most fitness enthusiasts leave out! Lack of sleep, no flexibility/ mobility training, no foam rolling, etc. etc. etc. This list could go on for pages, and most likely this is YOU. Fat Loss is a pretty basic science, the problem is most people are NOT putting their bodies in an optimum state to lose that unwanted body fat!

So here is your homework:

*Get at least 7-8 hours of sleep every night

*Take your Prograde Supplements Daily (VGF 25+, EFA ICON, and either Prograde Workout/ Lean/ or Protein)

*Incorporate a foam roll and Mobility routine before and after your workouts (check out my buddy Mike Roberston’s blog www.robertsontrainingsystems.com/)

These are the things that I do to make sure that I have all the Energy that I need each day! Energy = Fun, and Fun= Happy!

Leave comments about your progress!!!

Steverino

Resources

Get Prograde – highest-quality nutritional supplements

I hope you enjoy it!

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