Next Level Health and Wellness

Next Level Health and Wellness Next Level Health and Wellness offers virtual fitness and nutrition coaching solutions for busy people

07/23/2025

Are You REALLY Training to Failure?

Are you actually training to failure—or just stopping when it gets uncomfortable?

✅ What is “Failure”?

Training to failure means performing an exercise until you cannot complete another rep with proper form.

If you want to grow, you need to safely push closer to failure. Never sacrifice form because you had to "get that last rep." Lastly, not every set of every workout needs to be a life or death slugfest, know your limits but also know where your limits lie. If you never test yourself you'll never know.

Fun Fact: When doing hypertrophy training, training the muscle to failure applies to pretty much every rep range from 5-30+ (conceivably)

Here's how you supercharge your carbs using science! Help improve insulin resistance!🍚 1. Cook your starch (rice, potato...
07/21/2025

Here's how you supercharge your carbs using science! Help improve insulin resistance!

🍚 1. Cook your starch (rice, potatoes, pasta, etc.)
Boil, steam, bake, or microwave until fully cooked.
🧊 2. Cool completely —important step
Refrigerate for at least 12 hours, ideally overnight .
Cooling triggers starch retrogradation: amylose and amylopectin molecules realign into a form resistant to digestion .
♨️ 3. Reheat before eating—yes, you should!
Microwaving or reheating your cooled starch (e.g. in the microwave, stove, or oven) does not reduce resistant starch content; in some cases, it increases it, especially in rice and potatoes .
For instance, reheating rice with a bit of water boosts RS formation .
Potatoes (especially red, yellow, russet types) retain or slightly increase RS after reheating .
🔁 4. You can repeat the cycle
Cook → chill → reheat → chill again—even up to 2+ cycles—gradually increases RS levels, though gains diminish after a couple of rounds .
✅ Tips & Safety
Add water while reheating rice/potatoes to preserve texture and boost RS content
Cool quickly—spread food in shallow containers in fridge to reduce bacterial risk (like Bacillus cereus)
Eat within 3–4 days after cooling; always reheat until steaming hot to be safe
If you’re sensitive (IBS/SIBO), ramp up intake slowly to allow gut adaptation

⚠️Remember, hierarchy matters! Most of us are short on time!!Weight training programs that choose too much variety depri...
07/19/2025

⚠️Remember, hierarchy matters! Most of us are short on time!!

Weight training programs that choose too much variety deprioritize the most effective exercises for fully targeting and overloading muscle, limiting growth and more importantly wasting your time or at least making you less efficient.

There are other exercises that can be included in this list but I'm keeping it short and sweet 😜

🔥 S-TIER EXERCISES

Chest
Pec Flys (Dumbbell or Cable) – Maximal stretch & chest fiber activation
60° Angled Chest Press – Upper chest (clavicular) emphasis

Shoulders
Overhead Press (Barbell or Dumbbell)
Cable or DB front raise

Biceps
Lying Dumbbell Curl – Full stretch for long head activation
Chin-Ups (Supinated Grip, Weighted if possible)

Triceps
Behind-the-Neck Cable Press (Overhead Extension) – Long head stretch emphasis
JM Press – Combo of close-grip bench & skull crusher for massive triceps tension

Quads
Hack Squat – Quad-dominant, stable heavy load
Leg Extension – Full peak contraction, isolates re**us femoris

Hamstrings
Deficit Dumbbell Deadlift – Extra stretch, hip-dominant
Seated Leg Curl Machine – Lengthened-position hamstring activation

Core
Weight cable crunches
Hanging Leg Raises

Calves
Standing Calf Raise (Straight Knee – Gastrocnemius)
Seated Calf Raise (Bent Knee – Soleus)

Upper Back
Shrugs (Heavy, Controlled) – Upper trap overload
Chest supported Row - High rhomboid and mid-trap activation

Lats
Single-Arm Lat Pulldown – Strong stretch, better MMC
Seated Cable Row (Elbows Close to Ribs) – Mid & lower lat emphasis

07/18/2025

Here's why you should throw out your scale if you're struggling with "weight loss" 🥳

Sounds crazy, right? But here’s the truth most people miss:
⚠️The scale can’t tell you if you’re winning⚠️

It doesn’t measure muscle gained.
It doesn’t measure fat burned.

It just gives you a single number—like judging how rich you are by weighing your wallet.

Real “weight loss” isn’t just about losing… it’s about gaining muscle and building a metabolism that burns fat for you 24/7 🥵

So, want to "lose weight" time to start getting bigger 😜

07/16/2025

It's only "one" Rep

🚨 Is Walking Killing Your Gains? 🧬🏋️‍♂️I know, I know...first let me say walking is awesome, I encourage it and do it my...
07/16/2025

🚨 Is Walking Killing Your Gains? 🧬🏋️‍♂️

I know, I know...first let me say walking is awesome, I encourage it and do it myself....and here's why: General health, fat loss, blood sugar regulation, testosterone production, and in some cases cortisol reduction.....but.....

if you’re chasing muscle growth, long walks might be blocking your gains.

🧠 Here’s why:

***Prolonged cardio OR cardio after heavy resistance training actually increases AMPK (stress response) — an energy sensor that blunts mTOR ---> the key pathway for muscle growth.***

Simply put, you lift and stress out your body--> your body starts the recovery process to build muscle ---> you do cardio and blunt that response

💥 Here’s how to walk smarter while still growing:

✅ Cap your step count around 8–10k per day

✅ Avoid lower body cardio on heavy lower body lifting days (same for upper)

→ You’re re-stressing already fatigued muscles, delaying recovery and short-circuiting gains

✅ Space walks at least 3 hours before or after lifting

✅ Eat after lifting to reduce the stress response during your walk

🔁 The goal isn’t to avoid walking—it’s to time and structure it so your body stays in an anabolic state, not a chronically stressed one.

Muscle is expensive. Don’t let your habits steal it. 💪

07/15/2025

This video could only end one way...

💥 "Does lifting cause joint pain?"Not quite. But how YOU are lifting might.If you've ever felt a twinge in your shoulder...
07/14/2025

💥 "Does lifting cause joint pain?"
Not quite. But how YOU are lifting might.

If you've ever felt a twinge in your shoulder during push ups... or some knee pain during squats... and thought,

“This just isn’t for me,”
You’re not alone.

But here’s the deal:

❌ Joint pain isn’t a sign that resistance training is bad.
✅ It’s a sign that something in your technique, setup, or programming needs adjusting.

Think of it like this:
You wouldn’t stop driving just because your car makes a weird noise — you'd fix the alignment. 🛠️

The solution isn’t to quit training.
The solution is to learn how to move better.

👊 Smart strength training should build you up — not break you down.

✅ Better form
✅ Smarter progressions
✅ Mobility where you need it
✅ Strength where it counts

If joint pain is holding you back, it’s time to tweak the movement — not abandon the mission.

07/11/2025

Why do some people stay strong and active into their 70s and 80s while others struggle? The difference isn’t luck—it’s muscle

Losing strength, energy, and mobility can feel frustrating

It’s something called sarcopenia—the gradual loss of muscle that happens as we get older.

The truth is, losing muscle doesn’t just make daily life harder.

It also raises your risk for:

• Falls and fractures

• Diabetes and insulin resistance

• Fatigue and poor balance

• Loss of independence later in life

But here’s the hope:

👉 This isn’t permanent.

👉 You can rebuild muscle—even in your 50s, 60s, and beyond.

How to Start Reversing Sarcopenia:

💪 Strength Train 2–4x/week

➡️ Bodyweight exercises, resistance bands, dumbbells—whatever you can start with.

🍳 Prioritize Protein at Every Meal

➡️ Most older adults need more protein, not less. Aim for 3–4 protein-rich meals a day.

🔬 Support with Smart Supplements:

➡️ Creatine (muscle energy), Vitamin D (strength + balance), and protein powders can help fill in the gaps.

👉 You don’t have to become a bodybuilder.

But you do need to stay strong enough to live the life you love.

If you’re unsure where to start, message me “STRONG” and I’ll help you create a simple plan.

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