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24 Minute Workout to The Best Body You’ve Ever Had!

Working out doesn’t always require a gym membership or expensive pieces of workout equipment.

If you’re looking to get in a really quick and effective workout that will get the blood flowing and make you sweat, try my Nebraska Workout!

Every one of my clients absolutely love and hate the Nebraska series.

It’s one part convenient and one part absolutely brutal! Everyone from traveling businessmen to stay-at-home moms love this workout because they can do this anywhere, anytime with little to no equipment whatsoever.


Choose any number of exercises and list them off on a piece of paper. Keep it simple! If you don’t know of many simple, body-weight exercises, Google some!

With the list of exercises, do TEN repetitions of each exercise in consecutive order.

When you finish the entire list, do NINE of each exercise.

When you complete nine of each of the exercises, follow with EIGHT of each of them.

As you can tell, there’s a pattern. You perform the list with 10 reps of each, and then repeat all the way down till you finish with only one repetition of each exercise on the list.

Here’s an example of what I like to do:

  1. Jumping Jacks
  2. Push Ups
  3. Mountain Climbers
  4. Burpees
  5. Body Squats
  6. Squat Jumps
  7. Split Squat Jumps
  8. Sit Ups
  9. Leg Lifts

Do 10 of each, 9 of each, 8 of each, so on and so forth! The goal is to do this all without resting… at all!

Take it gradually and keep pushing yourself. It’s tough and you’ll hate it, but you need to stay motivated to get results.

If you’re serious about getting fit and want some extra help to get you there guaranteed, you should look into getting a personal trainer.

Top 10 Protein-Packed Foods to Punch Out the Pudge!

High protein diets are ever-so-popular in our culture.

It’s not just a trend, however. Eating foods high in lean proteins and low in carbohydrates has been proven to help dieters to lose weight and shed body fat.

However, not all protein sources will give you the best results.

This is is a list I’ve compiled of the most ideal protein sources for the best weight-loss results.


Here are my top ten most effective, protein-packed food choices for losing weight and shedding body fat. I know I may have omitted a few items here and there, but feel free to comment on the choices!


Quinoa is a very special source of protein-packed goodies.

It is a source of balanced essential amino acids to humans therefore it is considered a complete protein like chicken, fish and beef!

Extremely popular to people with special nutritional needs like vegans and vegetarians.


You’ll find a lot of brands that will offer whey protein blends in the stores nowadays!


For you beef-lovers out there, this protein-packed food is high in protein and low in sodium.

It’s also a good source of Phosphorus and Zinc, and a very good source of vitamin B12 and Selenium.

There is, however, the issue that it’s very high in cholesterol so be careful not to consume too much beef.


Chicken breast is a very popular protein-packed food.

There are countless ways to prepare it and an infinite amount of recipes you can make with this bird! Just make sure that you get rid of the skin, fat, and bone and you’re good to go.


Believe it or not, turkey breasts are actually considered to be a much healthier source of protein than chicken breasts because it has fewer calories and fat per ounce.

However, it also has fewer grams of protein per ounce than chicken.


If you’re looking for a quick and easy source of protein without all the fat, then look no further.

Egg whites, whether beaten, hardboiled, in an omelette, or mixed in smoothies, are a great source of protein no matter the time of the day.

Egg whites are no longer just for breakfast!


Greek Yogurt has been very popular over the last few years with dieters because of its high-protein content.

Mix non-fat greek yogurt with fruit and you’re good to go, anytime, anywhere.


Long before the Greek Yogurt craze, there was non-fat cottage cheese.

This power-packed protein source was and still is a common-ground for protein lovers.

Whether vegetarian or steak/chicken lover, cottage cheese is popular for it’s versatility and flavor.


Fish is a low-fat high quality protein filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin).

This source of protein also is rich in calcium, phosphorus and other useful minerals!


It’s the leanest of the lean.

What’s really great about this protein source is that it’s convenient, versatile, and highly inexpensive per serving.

Whey protein isolates come in many variety of flavors depending on the brands you buy.


Soy-based proteins like tofu – There’s been a lot of contraversy over soy and soy-based products but no one will deny that this source of protein is generally healthy for anyone who is health conscious.

Protein bars – Convenient and delicious! Protein bars are definitely for you if you are the “on-the-go” type. My only gripe about protein bars is that they generally come with a lot of sugar.

Almonds, Walnuts, and other nuts – The most basic protein-packed food you can find anywhere, anytime. However, these still come with a lot of fat and extra calories so this little contender doesn’t quite compete with the top 10.


Dieting for weight loss is more than just eating foods rich in protein and low in carbohydrates.

There’s so much more to consider when planning a successful nutritional plan. You have to consider whether your “diet” is going to be realistic and managable.

Is it something you can maintain for the next 12 weeks? Is it going to fit in with my lifestyle choices? Am I getting enough calories to be able to perform my best?

As with anything else that pertains to your new health and lifestyle choices, you should always consult with your personal trainer or physician prior to starting any kind of program.

Don’t Fear Fast Food!

Not all fast food joints offer only unhealthy meal options. Take a look at the following places we at Next Level Fitness enjoy eating without sacrificing our nutrition.

Chipotle: Create your own Chicken Bowl with black beans, chicken (double up on chicken if you are feeling extra hungry, but it is an extra cost), pico de gallo, grilled veggies and lettuce (*NO rice).

Wahoo’s: A Wahoo’s salad, no cheese; if you add banzai veggies it is yummy but NO tortilla chips please!

Flame Broiler: Chicken and veggie bowl (WITH white meat option)

El Pollo Loco: Chicken breast a la carte with a side salad; if you are really hungry add a side of veggies or pinto bean.

NOTE: This short post got a part II extended version! Check it out here for more fast food options.

Protein Bars VS Protein Shakes

Protein is an important part of your body and helps to build as well as repair tissue.

It is a so called ‘macronutrient’ meaning your body needs a larger amount than some other nutrients.

When looking for a meal replacement or a protein rich snack to supplement your workout, what is better, a bar or shake?

Protein Bars

  • Small and easilycarried in package; convenient
  • Usually added vitamins, minerals and fiber creating higher calorie count
  • Contain good carbohydrates and healthy fats
  • Healthier snack choice than others
  • Help with curbing cravings

Protein Shakes

  • Conveniently Powder that needs to be added to water
  • Allows for faster uptake of amino acids into muscles
  • Help with daily recommended dosage of protein
  • Allows for diversity of protein with less calories and fat compared to meat
  • Essential for use as a post workout drink

First off, one or the other is better than nothing and if you have a strong dislike for one we recommend the other.

Those two things aside, we would suggest a protein bar before a shake. Research shows that digestion can burn calories and the liquid form of shakes naturally requires less work for your digestive system.

The digestive process of a bar takes longer compared to that of a shake and may hold off the feeling of hunger longer. We are not claiming that a protein shake is not useful, but possibly not as useful as a bar in your ultimate health goals.

Lastly, bars and shakes are good supplements but you should keep in mind they are not substitutes for whole food choices in a well rounded natural diet.

Check out this brand to help you with your fitness goals, Pure Organic!