256. Intensity vs Volume

In this episode Jonathan and Mike talk about the signs of mental exhaustion, and what to do about them. Follow us on Instagram: @thenxtlvlshow @jonalvafitness @primeandglory @mikenillespt (Intro) Personally attacked, why this topic is relevant (4:30) Lil Wayne? (11:30) Topic begins - Are you mentally exhausted? (13:50) Angry or Impatient (17:37) Can’t get work done (19:20) Zoning out (22:44) Poor sleep (25:00) Unhealthy substances (29:46) Depression/Hopelessness (32:15) Fight or Flight/anxiety (34:15) Exercise feels harder (37:12) Eating habits change (39:25) Making more mistakes (40:20) Feeling more pain (42:00) So what can we do about being mentally exhausted? Taking breaks (48:20) Exercise and Nutrition (55:00) Outro - Elden Ring, Dad jokes

In this episode the boys talk about the effect that proper form and technique can have on the amount of calories you burn while lifting weights! Follow us on Instagram: @thenxtlvlshow @jonalvafitness @primeandglory @mikenillespt (Intro) The plugs, current car trends (14:30) Current YouTube and Streamer trends, and finances and fitness (25:00) Topic begins - Lifting weights is a skill (30:23) Fundamental movements (45:28) How does this help me burn more calories? (59:00) Outro - Recap and dad joke/PSA

In this episode Jonathan and Mike talk about how relationships that you keep can help shape you and your future. Follow us on Instagram: @thenxtlvlshow @jonalvafitness @primeandglory @mikenillespt (Intro) What’s new with Mike, Jonathan’s electronic woes, other podcasts (14:42) Topic begins - The importance of relationships (26:15) Lack of quality relationships and toxicity (37:35) Romantic and personal relationships (43:10) The connection to fitness (47:00) Outro - New Batman, Movie theater prices and Dad joke

In this episode the boys catch up with their long lost host, and talk about the proper application of intensity and effort in your training routine. Follow us on Instagram: @thenxtlvlshow @jonalvafitness @primeandglory @mikenillespt (Intro) Traffic, what’s been going on with Gabe (7:20) Jonathan’s bed, Chess (11:46) Do more days and more complexity make for a better workout program? (19:00) new puppy for Mike, Book of Boba Fett, and Gabe’s workouts (33:10) Topic begins - Intensity and Effort in the gym (1:00:00) Outro - More on Chess, Dad jokes

In this episode Jonathan and Mike answer a question that goes back to the days of yore. How many days dost thou train for thine gainz? Follow us on Instagram: @thenxtlvlshow @jonalvafitness @primeandglory @mikenillespt (Intro) Oliver’s fat lip, Edwin’s encounter with a corner (9:40) Plugs, Mike’s free stuff, and manual transmissions (19:00) Jonathan’s competing again? (27:15) Topic begins! How many days a week should you workout? (32:00) How to choose a number of days (42:25) Different splits for programming - 6 days (52:00) 5 days (59:21) 4 days (1:03:50) 3 days (1:14:55) 2 days (1:16:15) Recap and some last minute tips (1:22:00) Outro - Dad joke

In this episode Jonathan and Mike give you the secret sauce to real sustainable fat loss. In just 4 simple steps you can set yourself up for the best shape of your life in 2022! Follow us on Instagram: @thenxtlvlshow @jonalvafitness @primeandglory @mikenillespt (Intro) What’s on deck for the day, Oliver update, and Jonathan’s adventures with Chess (19:00) Fun fact about Chess (21:50) Metabolic reset! (33:38) Time frame for reset (37:00) Fat loss time! (46:00) Time frame for fat loss (48:38) Reverse diet (56:45) Lifestyle babyyy (1:02:30) Outro and some dad jokes

In this episode the guys talk about how procrastination can be turned into productivity! Stay tuned until the end for a special guest appearance from Oliver! Follow us on Instagram: @thenxtlvlshow @jonalvafitness @primeandglory @mikenillespt (Intro) Oliver update (8:10) Our workouts (13:30) TV, movies, and games (21:31) Topic begins - Productive procrastination (31:30) Procrastination in fitness (53:23) Recap (55:45) Outro - Dad jokes

In this long overdue episode of the NXTLVL Show the guys give updates on their personal lives, and end the episode with some tips for success in the new year Follow us on Instagram: @thenxtlvlshow @jonalvafitness @primeandglory @mikenillespt (Intro) 2021, Mike’s big news and his experience with COVID (6:00) Gabe’s experience with COVID and his new set up (9:11) Jonathan’s trip to Mexico and his experience with COVID (27:54) Shows, movies, and a serious Spider-Man actor conversation (37:00) Topic begins - NXTLVL Show updates and future plans (40:34) Focusing on your health to protect yourself from illness (48:55) Fooooood (51:44) Creating good routines (55:47) Outro - Dad jokes

In this episode Jonathan and Mike talk about Action Goals and Objective Goals, and how to use them to make 2022 the year for success! Follow us on Instagram: @thenxtlvlshow @jonalvafitness @primeandglory @mikenillespt (Intro) 2021 is ending?! Jonathan’s trip to Mexico, Star Wars, Demon Slayer (6:53) Oliver update, and babies proving functional movements (11:53) Topic begins - Action Goals vs Objective Goals (16:05) Action Goals and how they support objective goals (19:04) Lining up your goals with realistic actions (26:35) Don’t marry your goals and be happy with progress (34:00) It’s about the journey, not the destination (35:20) Be the person that reaches the goal (39:32) Outro - Dad jokes

Jonathan shares 12 tips to make you a better human! Follow us on Instagram: @thenxtlvlshow @jonalvafitness @primeandglory @mikenillespt (Intro) Jonathan’s going stag, all the things (2:24) Cutting out negative people (5:00) Surround yourself with people that challenge you (6:42) Be ok with not knowing (8:09) Take chances (12:00) Become stronger physically (15:22) Prioritize sleep (18:30) Manage your stress (23:35) Eat your protein (26:00) Fat doesn’t make you fat (27:45) Carbs aren’t your enemy (31:23) There is no such thing as the “best” workout or diet (35:00) Love yourself (37:10) Outro - Recap