5 Questions from Leigh Peele for Mike T Nelson: Energy Drinks, Mobility, Static Stretching, and More

Leigh Peele in music mode

Below is an interview I did with Leigh Peele over at http://www.leighpeele.com/ about a year ago, so I have updated it a bit here and there but left the questions and most of it the same.

Notice that some of this is not the same way I exactly think currently.

Why publish “older” thoughts?  I debated about publishing it, but a friend made a good comment that he wanted to see how I have changed and evolved over time.  He noticed some trends as he went back and read the earlier posts I wrote (almost 3 years ago now).  So I decided to run it as it may resonate with where you are currently at right now.   If I can help you become just a bit better today than yesterday, I feel my job is done.

Sit back and enjoy and take it away Leigh!

Alright there Mike, I have been checking you out and I know all your dirty secrets. Let’s see if I can’t get you all Barbra Walters crying on me.

1-What the heck is Z-Health? Pretend I am a complete newb (no jokes there buddy) and explain to me in the simplest of terms.

The Short Answer

Z-Health is a way to elicit maximal gains in athletic performance in minimal time by targeting the nervous system. Why the nervous system? It is what actually CONTROLS movements. Muscles are dumb and only do what they are told to do by the brain and nervous system.

How does an athlete’s brain get information?

1) By proprioception (positional feedback from the joints, so if I get pulled over by a Smokey, I can still touch my nose with my eyes closed).

2) eyes–visual information (try to play your next soccer game with your eyes closed and get back to me)

3) vestibular or inner ear “balance” There are a series of 3 canals in the ear that determine head position and movement.

Z Health works to optimize EACH of these for higher performance.

The Long Answer

I find the science in this area amazing. Just a few years ago we thought that the brain would not change and now we know this is not true at all. The brain actually has an amazing ability to adapt and change (just like everything in human physiology). Most probably seen the PBS special “The Brain Fitness Program” which is fantastic.

The key to this idea is that learning new movements can have a huge effect on neuroplasticity (the ability of the brain to “rewire” itself). While hardcore research studies in this area are a bit lacking currently, there is enough data to show that when we learn movements there are concrete changes in the brain. The keys to enhanced athletic performance are finding ways to harness this neuroplasticity since the brain and nervous system control movement. The flip side is also true, for optimal health, we need to learn more athletic movements and challenge the brain in new ways.

Survival vs. Performance

The human body is wired for survival instead of performance. This really bums me out personally, but once we realize this we can optimize it for survival and see an increase in performance! I have a whole presentation I did at the Z Health Master Trainer Eval in California recently on this topic. The short version is that we need to first look how we get information.

We get information to create movements primarily from:

1) Eyes (visual and eye muscle movements)

2) Vestibular (inner ear “balance”)

3) Proprioceptive (info from the joints)

In order to optimize the body for performance (and pain reduction), we need to optimize each one of these systems.  Z Health works to optimize each system and then combine them in a meaningful way. The result is superior athletic performance for virtually ANYONE. Everyone can learn to move more athletically and do things that they thought were not possible with the correct approach.

(Editor’s note, while I still believe this is true, we need to keep the big picture in mind also.  Getting someone to move better every time we see them is the goal.  Loading of the tissue in the gym in the correct orientation can NOT be forgotten.   A good way to determine what is best is to test your range of motion ala biofeedback with every movement).

2-Alright so lets hear it, static stretching dead? I’m not sold so sell it to me.

Static stretching is dead and sucks large moose balls. I can’t understand why you would put a muscle (and joints) at an extreme range of motion (ROM) and wait there for the muscles to get WEAKER. I don’t want to teach my body that!

I want to have STRENGTH at an END range of motion.

Remember, your body is uber smart and is CONSTANTLY adapting, so what do you want it to adapt to? The question to ask is “Why Should People Static Stretch?” I said “should” because the average gym rat does not do much for static stretching any way.

I think people still do static stretching to some degree because they have nothing else to replace it with.

Here is the big revelation

You can replace virtually all static stretching with precise joint mobility work and correct movement.

Even dynamic mobility drills are much better than static stretching. Remember that the brain is in charge and ALLOWS flexibility changes. For optimal changes we need to directly target the nervous system.

Efficient movement, strength and great mobility are the goals, but I don’t think static stretching is the most effect tool to achieve it.

For those that want to argue using research, here you go

Decreases muscle strength/power (1, 2, 5, 9-11, 13-17, 21, 27, 30, 32, 34, 35)

Dose dependent? (22)

May be speed specific (31)

Dynamic motion is better (15, 37)

It is not just me making this stuff up. Here are a few referneces for you. For the pubmed ninjas, these studies are mainly in reference to reductions in strength seen with standard passive stretching.

REFERENCES

1. Avela J., H. Kyrolainen, P. V. Komi. Altered reflex sensitivity after repeated and prolonged passive muscle stretching. J Appl Physiol. 86(4):1283-1291, 1999.

2. Behm D. G., D. C. Button, J. C. Butt. Factors affecting force loss with prolonged stretching. Can J Appl Physiol. 26(3):261-272, 2001.

5. Church J. B., M. S. Wiggins, F. M. Moode, R. Crist. Effect of warm-up and flexibility treatments on vertical jump performance. J Strength Cond Res. 15(3):332-336, 2001.

9. Cornwell A., A. G. Nelson, B. Sidaway. Acute effects of stretching on the neuromechanical properties of the triceps surae muscle complex. Eur J Appl Physiol. 86(5):428-434, 2002.

10. Cramer J. T., T. J. Housh, G. O. Johnson, J. M. Miller, J. W. Coburn, T. W. Beck. Acute effects of static stretching on peak torque in women. J Strength Cond Res. 18(2):236-241, 2004.

11. Cramer J. T., T. J. Housh, J. P. Weir, G. O. Johnson, J. W. Coburn, T. W. Beck. The acute effects of static stretching on peak torque, mean power output, electromyography, and mechanomyography. Eur J Appl Physiol. 93(5-6):530-539, 2005.

13. Evetovich T. K., N. J. Nauman, D. S. Conley, J. B. Todd. Effect of static stretching of the biceps brachii on torque, electromyography, and mechanomyography during concentric isokinetic muscle actions. J Strength Cond Res. 17(3):484-488, 2003.

14. Faigenbaum A. D., M. Bellucci, A. Bernieri, B. Bakker, K. Hoorens. Acute effects of different warm-up protocols on fitness performance in children. J Strength Cond Res. 19(2):376-381, 2005.

15. Fletcher I. M., R. Anness. The acute effects of combined static and dynamic stretch protocols on fifty-meter sprint performance in track-and-field athletes. J Strength Cond Res. 21(3):784-787, 2007.

16. Fletcher I. M., B. Jones. The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players. J Strength Cond Res. 18(4):885-888, 2004.

17. Fowles J. R., D. G. Sale, J. D. MacDougall. Reduced strength after passive stretch of the human plantarflexors. J Appl Physiol. 89(3):1179-1188, 2000.

21. Knudson D., K. Bennett, R. Corn, D. Leick, C. Smith. Acute effects of stretching are not evident in the kinematics of the vertical jump. J Strength Cond Res. 15(1):98-101, 2001.

27. Marek S. M., J. T. Cramer, A. L. Fincher, et al. Acute Effects of Static and Proprioceptive Neuromuscular Facilitation Stretching on Muscle Strength and Power Output. J Athl Train. 40(2):94-103, 2005.

30. Nelson A. G., N. M. Driscoll, D. K. Landin, M. A. Young, I. C. Schexnayder. Acute effects of passive muscle stretching on sprint performance. J Sports Sci. 23(5):449-454, 2005.

31. Nelson A. G., I. K. Guillory, C. Cornwell, J. Kokkonen. Inhibition of maximal voluntary isokinetic torque production following stretching is velocity-specific. J Strength Cond Res. 15(2):241-246, 2001.

32. Power K., D. Behm, F. Cahill, M. Carroll, W. Young. An acute bout of static stretching: effects on force and jumping performance. Med Sci Sports Exerc. 36(8):1389-1396, 2004.

34. Wallmann H. W., J. A. Mercer, J. W. McWhorter. Surface electromyographic assessment of the effect of static stretching of the gastrocnemius on vertical jump performance. J Strength Cond Res. 19(3):684-688, 2005.

35. Weir D. E., J. Tingley, G. C. Elder. Acute passive stretching alters the mechanical properties of human plantar flexors and the optimal angle for maximal voluntary contraction. Eur J Appl Physiol. 93(5-6):614-623, 2005.g

3-What is with your obsession with Energy Drinks lately, what is that all about?

Red Bull!!!! Red Bull!!!! RED BULL!!!!!

I kid, I kid

I am actually conducting a research study now on Energy Drinks as part of my PhD dissertation (editor’s note, study is completed, but I am working on writing it up for publication).

The overall principle is the concept of Metabolic Flexibility. Simply put, as your body gets closer to a Metabolically INflexible state (e.g. diabetes) you have a much harder time process any food and turning it into a good fuel sources, especially carbohydrates. Keep in mind that fats and glucose in high amounts in the blood stream are TOXIC; and they can “muck up” lots of processes.

If you are on the other end of the spectrum and you are very Metabolically Flexible, your body and efficiently process virtually any fuel source (e.g. various foods). Now this is not an argument for going crazy and eating Ho Hos and Krispy Kremes, there are limits!

We are testing a new way to non-invasively (e.g. without subjecting them to IVs and sticks in the arm for hours at a time) quantify how metabolically efficient each person’s body is at that time.

We are also measuring Heart Rate Variability (a measure of heart health), Flow Mediated Dilation (measure of vessel health), changes in Respiratory Exchange Ratio (amount of carbs and fat burned during exercise) and if an energy drink is ergogenic (do the darn things even do what they say –enhance exercise performance? )

Since you asked about Energy Drinks I will crawl up on my soapbox and go off on a rant.

Soap Box Rant Ahead on Energy Drinks

On one hand we have a group do people in popular media that Red Bull will give you a stroke such as this Mercola article that Red Bull Will Give  You a Stroke and kids slamming back 2-3 CANS before a game or just for fun. Who is right? What are the risks?

Ok, articles like this one above by Dr. Mercola drive me absolutely nuts! I still can’t find the source of the article and the only thing I can find is the researcher was quoted in Reuters, but no study (in fairness to the researcher perhaps it is not published yet, editor’s note, I did find it as an abstract only).

Currently, data on Energy Drinks are sparse. Most will agree that you should not go out and slam back 3 of them in a row and believe that you are doing yourself a good thing; but how “bad” they are is also unknown.

After many many hours of searching, one of the only studies I could find that directly looked at safety (below) stated (1) , “Four documented case reports of caffeine-associated deaths were found, as well as four separate cases of seizures associated with the consumption of energy drinks. ” Keep in mind that this was primarily self reported data and not done in a controlled environment.

Recently a brand new study on energy drinks was published (2)

The study was done in 15 healthy people and there was not any significant ECG changes observed, HR increased 5-7 beats/min and SBP increased 10 mm Hg after energy drink consumption. Keep in mind that subject got 2 cans on the first day and then one every day after that.

The media (Fox news, cough cough) concluded

“Study: People With Heart Disease, High Blood Pressure Should Avoid Energy Drinks”

That is probably a good idea, but the study was in HEALTHY people and the conclusion is we do NOT know what happens in other populations!! No data doesn’t mean it is BAD or GOOD, it means we currently do NOT know either way.

Here is one of the studies you will see in reference to Red Bull (7)

“Postural tachycardia syndrome associated with a vasovagal reaction was recorded in a young volleyball player after an excess intake of Red Bull((R)) as a refreshing energy drink. Considering the widespread use of Red Bull((R)) among young people who are often unaware of the drink’s drug content, this case report suggest Red Bull((R)) be considered a possible cause of orthostatic intolerance.”

The effect of caffeine (the main ingredient in the drinks) in relation to blood pressure has more data (3-6), but we are still only talking about a handful of studies and does not guarantee that those with normal blood pressure will respond in the same way!

Energy Drink Summary

In summary, we can say more research is needed and I would agree with that; although energy drinks with the current available data do not seem as deadly as portrayed in the media although you will be hard pressed to say that you are low on your quota of caffeine and corn syrup and thus your body NEEDS an energy drink. Nobody has every shown up their doctor’s office suffering from an “Energy Drink” deficiency. Take 2 Red Bulls and call me in the AM.

REFERENCES

1)J Am Pharm Assoc (2003). 2008 May-Jun;48(3):e55-63;

Safety issues associated with commercially available energy drinks.

Clauson KA, Shields KM, McQueen CE, Persad N.

2) Ann.Pharmacother., Arpil 2009

Effect of “Energy Drink” Consumption on Hemodynamic and Electrocardiographic Parameters in Healthy Young Adults (April)

Steinke,L.; Lanfear,D.E.; Dhanapal,V.; Kalus,J.S.

Ann.Pharmacother., Arpil 2009

3) Am J Hypertens. 2000 May;13(5 Pt 1):475-81.L

Additive pressor effects of caffeine and stress in male medical students at risk for hypertension.

Shepard JD, al’Absi M, Whitsett TL, Passey RB, Lovallo WR.

4) Health Psychol. 1996 Jan;15(1):11-17

Caffeine and behavioral stress effects on blood pressure in borderline hypertensive Caucasian men.

Lovallo WR, al’Absi M, Pincomb GA, Everson SA, Sung BH, Passey RB, Wilson MF.

5) “Int J Behav Med. 1995;2(3):263-75.

Adrenocortical effects of caffeine at rest and during mental stress in borderline hypertensive men.

al’Absi M, Lovallo WR, Pincomb GA, Sung BH, Wilson MF.

6) Am J Cardiol. 1985] “Am J Cardiol. 1985 Jul 1;56(1):119-22.

Effects of caffeine on vascular resistance, cardiac output and myocardial contractility in young men.

Pincomb GA, Lovallo WR, Passey RB, Whitsett TL, Silverstein SM, Wilson MF.

7) Clin Auton Res. 2008 Aug;18(4):221-3. Epub 2008 Aug 5.

Reversible postural tachycardia syndrome due to inadvertent overuse of Red Bull((R)).

Terlizzi R, Rocchi C, Serra M, Solieri L, Cortelli P.

4-What are your future plans in regards to your profession?

For now, my main goal is to graduate and if all goes well I will be done later this summer (update note, I have completed the experimental side and working on writing up the 4 studies for submission). At that point I will have completed over 14 years of college full time (eeeek gads man), so I am going to sit around for a week while I drool, scratch myself and watch Oprah (which ironically spelled backwards is Harpo). Ok, maybe not Oprah, but perhaps Myth Busters on DVD. I do have a bottle of 1994 Warre’s Late Bottled Vintage port that I am going to crack open (I’ve been saving it for over 5 years now).

Actually my fiancee Jodie (editor’s note, now wife) and I are planning to spend 6 days Mexico for our honeymoon in late March and I am really working to be done by then so it can also be a “graduation celebration” Whooo ha!! (editor’s note, yes I am still in school! argh  honeymoon was awesome!)

I really want to teach in some capacity as I love teaching (editor’s note, sick of these yet? I do teach part time at Globe University now too) . I’ve done a few presentations locally and around the US and plan to do more that in the future.

My goal is to bridge the chasm between “research land” and “experience only matters” land. There are tons of things we can learn from both camps. Athletic performance enhancement is BOTH a science and an art. It takes BOTH to get optimal results.

I have a few products I am working on in my “free time” and I am looking forward to working with even more athletes since my schedule will free up quite a bit post graduation. I am looking forward to interacting with more fitness professionals and constantly improving my own craft.

Watch out, as I may call you up and show up on your door step in the future!

5-What is the last…

Book you read:

Malcolm Gladwell’s “Outliers” I loved “Blink”

Album/Single you got:

I am a HUGE music nut. At last count I have over 1,200 CDs. Yes, I am old skoooool and buy music on the silver circular thingies. I listen to everything from Radiohead to Slayer but my taste tend to run on the metal side most of the time.

My last order to Century Media included

Lamb of God “Wrath”

Arch Enemy “Tyrants Rising Sun – Live in Japan”

God Forbid “Earthsblood”

Luna Mortis “The Absence”

Amon Amarth “With Oden on our side”

Strapping Young Lad “1994-2008 Chaos Years”

Nevermore “Year of the Voyager”

Lacuna Coil ” Visual Karma” DVD

Samael ” Eternal”

Diecast “Internal Revolution”

In Flames “Whoracle”

And a bunch more. The actual shipping cost of the order was over $17.

Film/Show you watched:

I have not seen many movies at all lately, not that I don’t enjoy movies but trying to carve out that much time at once is hard. I normally watch about 1 hour of TV a week, if even that. I do enjoy “CSI Vegas” and “Numb3rs” since any show that can make a math geek look cool I am all for! The last DVD I watched was Eric Talmant’s St Louis Seminar on Sheiko Training for powerlifters. Yikes, I am a geek. I do enjoy “Myth Busters” and “Dirty Jobs” on DVD since I don’t have cable.

Thanks again for giving me a chance to ramble on! Much appreciated.

–Mike T Nelson

COMMENTS

I had some requests to run this one, so anything you want updates on, just post a comment below and I will get back to you!

Rock on

Mike T Nelson

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Random Updates: TRX Suspension Trainer, Eat Stop Eat, Biofeedback, Evil Shoes, Metal, and More

Claud Derrick, New York AL, at Polo Grounds, NY

Random Updates

Wanted to drop you an update on some cool stuff that is coming up and help you out with some biofeedback questions I’ve been getting (aka how for your to maximize your results)

1) New Phone : D R O I D

Thanks to all that helped me select a new phone!  Wow, it is sweet!  My old phone was barely a phone at best.   I am still trying to figure out all the new features, but I will get there.  I figured out how to stream music through my phone to my home stereo and that is awesome!  Love it.

2) Updates to Facebook and Twitter

Since I can now update Facebook and Twitter pretty easily, I will have more updates there.
Join in on the fun at  my facebook and twitter accounts.
I will have more picture of food, training and whatever I feel like.   I want to hear from you, you drop me some comments there.   My schedule does get nuts at times, so it may be a few days at times for an update, but I will do my best to get back to you!

3) Teleconference on Grip N Rip DVD and Biofeedback Training ; How to set a PR EVERY TIME in the gym!

If you want to change your body, add more muscles, strength and decrease pain, you NEED to listen to your body (biofeedback).  For those that picked up the first round of the Grip n Rip DVD set, you know what is going on!

I’ve been getting many questions about the next round of DVDs, what is biofeedback training, and how can I gain more muscle with less pain.

I will have a special 3 part teleseminar series coming up very soon where we will answer all of these questions and much more.

Sign up on my Insider Newsletter today and I will automatically send you 1 hour of free video on common questions about mobility work, strength and exercise programming.

You will also be the very first to get the teleseminar series info too.   We will have to limit the amount of callers on the line initially too, so don’t miss out.   Sign up below.

4) TRX Fun

I have a few more videos of the TRX in action coming soon too.  I’ve received some more questions about the TRX as of late and the short version is that I love it for travel and doing some unique body weight drills.  I have one and would recommend that you pick one up (yes, I do make a few clams from selling them, but I would never recommend anything that I have not tested first myself and really love)
TRX suspension trainer review video the professor speaks from his lab

5) More coming from Brad Pilon at Eat Stop Eat

Brad will be back on to answer one of your top questions about the Eat Stop Eat Intermittent Fasting approach.  I like Brad because he never pulls any punches and just tells it like it is.

6) Evil Modern Strength-Sucking Shoes Update

I will have an article showing you (I mean your friends, since the readers here are super smart) how to transition to a more barefoot (Vibrams,  Nike Free) shoe for increased performance.

In the meantime, Dr Doug Briggs, Ph.D., CSCS,*D and Director of Human Performance-US ARMY/MWR has a video below in his Vibrams showing how to do a proper squat.

If you go into any gym, it is rare you will see anyone using the squat rack from something else other than curls in-between shouts of

“Yo, yo need to work the chezt, pac and gunz brah”

Yeah

The readers here know that overload is the key to muscle growth and strength and it is hard to beat compound exercises like squats, deadlifts, bench press, overhead lifts, farmers walks, etc.

Take it away Dr. Briggs

7) In the CD Player at the Extreme Human Performance Center

I am a huge metal head, and here are some of my favs as of late to get me in a good state to lift

States Before Skills as always!

The Agony Scene

As I Lay Dying “Nothing Left”

Can’t wait for the new As I Lay Dying.  You can check out a new track by them below at
http://www.thepowerlessrise.com/

Inside Look at the new As I Lay Dying release

As I Lay Dying and Demon Hunter will be here in Minneapolis Minnesota May 12, so drop a comment below if you are going to be at the show and we will meet up.  It is going to be an amazing show as I have seen both of them before and they always deliver live!

Comments

Any thoughts, comments, yeahs, neahs, let me know!

Rock on
Mike T Nelson
PS
If you did not sign up on my newsletter, go to this link below and learn how to move better, lift more, all with less pain
http://extremehumanperformance.com

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Testimonial for Minnesota Trainer Mike T Nelson :Knee Pain and Post ACL Recovery

Mike T Nelson here again.  I’ve injured more things on my body than I care to recount.  Everything from a busted up right ankle (snowboarding), completely tore up right shoulder (broomball), separated left shoulder (mountain biking), pulled hip flexors/groins (deadlifts and being dumb in the gym), sprained wrists multiple times (snowboarding, windsurfing), and other sprains, strains, etc.  Being injured sucks large moose balls.

Other thins I learned that suck about being injured include

• having other drive your lame butt around since your right ankle is in a cast sucks
• crutches suck, period
• crawling up the stairs in your house sucks
• buying a backpack to move things around in your own home since you are on crutches sucks
• not being able to roll over in bed at night without waking up in pain sucks
• pedaling your bike 150+ miles over 2 days with 2 pulled hip flexors and groin stupid and suck

The good thing is that I have learned a ton from each incident, but it was painful and I don’t recommend that path to you!

One of the most important things I learned is that when you injury something, do everything possible to get it back to 100%.

Not 95%, not 90%, 100%

If you don’t, the odds are you will not being the sports you love to play and may injury yourself somewhere else.

ACLs, Knee Pain and Repairs

If you have had an ACL replace and completed physical therapy, odds are you are at about 70-90%.

I am not trying to piss off all my physical therapy friends, but the reality is that most of the time your rehab is dictated by your insurance.

I busted up my ankle really good from a snowboarding incident about 5 years ago and getting back the last 10-5% of function is a bugger.   Knowing what I know now, I would be able to do it in much much less time.

You need to get back to 100% to reduce your risk of injury, especially to another part of your body as it works to compensate around your knee that you don’t quite trust 100% yet.

Your body knows what is going on, so you need to get it up to par as soon as possible post therapy.

Below is a recent testimonial from an athlete that had an ACL replaced.

Testimonial for Minnesota Trainer Mike T Nelson : Knee Pain and Post ACL Recovery

I have had surgery on both of my knees over the past 18 months.  The right knee required surgery to reconstruct a torn anterior cruciate ligament and the left knee required surgery to address some bone spurs and to repair a torn lateral meniscus.

I had the benefit of the greatest physicians I could ever imagine and very knowledgeable and caring physical therapists.

I will also pat myself on the back and say I was probably one of the most compliant patients these physicians and therapists ever saw in that I diligently followed their instruction at every step with the right attitude.

Nonetheless, after the trauma of injury and surgery, I could tell that I was not recruiting all of my muscles in not only exercising but in daily life.  My therapists did recognize this but continued to have me do exercises that they thought would get things “firing” but still did not work despite my best attempts.

I contacted Mike and we set up a session.  I would categorize myself as being cautious about what I read prior to our first session. I wouldn’t say I was skeptical but how much could Mike do that my therapists couldn’t?

He immediately identified some things such as glute recruitment and over tensing my arms and body in the belief I was exerting myself but I should relax and recruit the necessary muscles to complete the activity and not everything else.  He recognized I was limiting range of motion in an attempt to protect, in particular, my left knee.  He also recognized that I was wearing highly supportive and restrictive training and running shoes and this resulted in a complete lack of foot and ankle control and, particularly, my left foot was slapping around instead of moving in a coordinated, supported, and refined manner.

Finally, I had bizarre back of the left knee tightness that actually hampered me quite a bit.  It probably wasn’t actually in the knee but was probably in the hamstring due to overuse of the hamstring and inadequate use of the quadriceps and other stabilizers.

So, here I am only 4 sessions in.

The exercises Mike has had me do have improved my gait and my exercise routine.

I have much more range of motion and functionality.  I have much better foot control and stabilization and feel more natural and fluid when I walk.  The tightness in the back of my left knee is completely gone.

I have new shoes for working out and daily life and I never thought I would have bought into this “minimalist” shoe philosophy but it flat out works.

Mike has helped me out greatly and I look forward to continuing to work with him!

–Shantanu

Engineer, Minneapolis, Minnesota

Action Time!

What are you waiting for?  Do you have an old injury that is not up to 100%?

Email me by clicking HERE today to get started on moving, feeling and performing better!  Click HERE now!

Rock on

Mike T Nelson

PS

If you still need to be convinced, check out all the testimonials from people just like yourself below
Extreme Human Performance Testimonials

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Inside Look at MMA Training: Georges St-Pierre (GSP) vs Hardy

While I am a little behind the times and this fight happened a month ago, the videos below give you a pretty cool look into different training styles.

The days of no training, road works and machine based training for MMA are finally over.  It is only a matter of time until this trickles down to the nearest MMA training studio near you (fingers crossed).

Plus, Henry Rollins is doing the narration, so that makes it even cooler!  Enjoy!

GSP vs Hardy Part 1

GSP vs Hardy Part 2

GSP vs Hardy Part 3

More insight into their training in the gym

Comments

What did you think?  What will you change in your training?  Will GSP continue to dominate?

Rock on

Mike T Nelson

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3 Tips to Staying On Track With Your Fitness Goals

I love it when a plan comes together!

I am a huge fan of the A-team and I am so stoked to see the new movie.  It looks great and I really hope it does not suck!

Having a plan come together is truly a great feeling.

Having a plan fall apart, no so good.

Yesterday at about 8:31am my computer started acting weird and forced me to reboot a few times.  Being paranoid I ran the virus scan and nothing major was found.   Now it was not running at all and I got a call that it had a virus.

Crap.  I hate viruses.

My computer was now a brick.  In addition to work, I had planned to put the finishing touches on a revision of my dissertation on HRV (heart rate variability) to send to my advisor that night.  I also managed to leave my jump drive with the latest revision at the U of MN last time I was there and my most recent copy was now locked up on my hard drive.  Wonderful technology.

As it turns out, it was not a virus (sigh of relief) but an update from McAfee Ant-virus that got pushed out and it attacked vital components of the operating system itself.  Something like that and somebody can fill me in on all the details.

Sort of like a computer version of and autoimmune issue.

Now my computer is back up and running, but while it was down I had to execute my back up plan to attempt to stay on track.  Good thing I had a back up plan.

Does Your Training Have a Back Up Plan?

Let’s face it, life gets in the way of our training some times.  That is the nature of life and shifting priorities.  How you REACT to it, is what matters.

Here are 3 tips to make sure you don’t stray too far off from your training goals

1) Prepare

On any given day, your body may not respond the way you want it to and don’t force it.   If you push it, be prepared for the consequences.   I had to learn this recently once again too
My Top 3 Training Mistakes

2) Alternatives

Travel always put a kink in exercise plans at times.   I’ve found put a kettlebell in my trunk, especially on long road trips
Road Trip Kettlebell Swings Tight Hips and Free Stuff

Another option is the TRX Suspension trainer.  It weighs only a couple pounds and you can fit it in your suitcase easily.   It allows you tons of great exercise options from almost anywhere – even Mexico!

3) Have Fun

Maybe it is a day to just try something new.  Does a certain exercise just sound horrible?  Maybe it is not the best one for your body.
Now this is a fine line between doing what is best and skipping all the things that you should be doing.  Having a coach guide you through your body’s own feedback is going to be best.

All Aboard the Biofeedback Bus: A Radical Tour of New Personal Records, Inspiration and Knowledge

You have to be YOUR best coach.  YOU know YOUR body better than anyone else ever will, so don’t ignore the signals from it.

“Surely what a man does when he is taken off his guard is the best evidence for what sort of man he is…”

–C. S. Lewis

Stay on track towards your goals, but be sure to listen to your body along the way.

Comments?  Let me know!
Rock on
Mike T Nelson

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