Kettlebells Are Great For Women Too!

Kettlebells are perfect for women also. The nice part about the RKC is that it is expected that you lift heavier weights, yes, even for women.

Rant Coming
If I hear one more woman complain that they "don't want to get too big" I am going to scream. That is the EXCEPTION and not the rule. I am sure it has happened to a couple people, but that is far from the norm. Don't let the fear of success stop you from even starting! If it does happen for some odd reason, it is quite easy to loose muscle.

Women are way more capable than most stupid magazines and bad infomercials give them credit for. Stop with the Kettlenetics, Kettleworx and all that other crap that tells you not to lift heavy (again, heavy is always relative to the individual). You MUST give your body a REASON to adapt.

Below is an inside look at the RKC. Watch closely for a cameo from Adam T Glass and a large spiky thing and local RKC Fawn Friday, Ellen Stein and others.

Rock on
Mike T Nelson

PS
If you are interested in Kettlebells and taking your performance to a new level, I will have a special announcement coming soon for you! Stay tuned.

RKC Certification St Paul MN: Completed!

Just a super quick note that I did my re-cert for the RKC and passed, so that was good.

I was there Thurs night until Sunday evening and it was a great experience to be able to assisst many new candidates become RKCs. It is a little hard to explain unless you have experienced it first hand, but I will do my best coming up very soon.

My hats off to everyone on Team DuCane and everyone else there this past weekend in sunny St. Paul Minnesota.

More soon!
Rock on
Mike T Nelson

PS
New site is still on track and about a week to go. I am working on a special report for all my newsletter insiders too.

Who Uses Kettlebells?

New video from Dragon Door on Kettlebell athletes.

I can say that all types of athletes can use them, just be sure to get some good instruction so that you are using them properly. Even endurance folks can use them to balance out there training and I just did a Z Health/Kettlebell session with a top RAAM cyclist the other night.

Be sure to keep about from that Kettleworx crap though!

Mike T Nelson Ramblings: Kettleworx As Seen on KARE 11 TV Can Kiss ...

Rock on
Mike T Nelson

Kettlebell Interview Series

My good buddy Geoff Neupert is doing a series of interviews with many KB experts and wanted to pass along the good news to all of you.

See the details below and yes it is FREE!
Go to the link below and sign up or see all the details below
http://kettlebellsecrets.com/aff.php?url=/markr/index.html&aff=kbfitness

Rock on
Mike T Nelson

How would you like to sit down from the comfort of your own home and pick the brains of the best kettlebell instructors on the planet at absolutely no cost to you?

Well, that's EXACTLY what you can do, starting Thursday, May 28th at 8pm EST.

Geoff Neupert, Senior RKC, will be interviewing the Master and Senior RKC Instructors, along with the Chief Instructor, Pavel Tsatsouline, about every conceivable angle and form of kettlebell training--from losing fat, to finding and fixing weak points, to training athletes, to growing muscle, and much, much more.

Just take a look at some of the topics that will be covered:

Master RKC, Brett Jones reveals the 7 key areas that are inhibiting your progress and teaches you how to uncover and fix potentially fatal flaws that will allow your performance to soar to new heights...

Master RKC, Mark "Rif" Reifkind explains the importance of identifying your breaking point—before it finds you—and the 5 things you can do to right now to reverse the results of any accidental discovery...

Master RKC, Andrea "Goddess" Du Cane shares why kettlebells are more than just tools for jocks and the military and are actually one of the BEST tools for training the elderly and de-conditioned...

Senior RKC, Will Williams debunks some of the most common misconceptions about training with a limited number of kettlebells, and why doing so can lead to some of the best results you've experienced so far...

Senior RKC, Jeff O'Connor reveals not only little known techniques for training kids with kettlebells, but also the safest, most effective ways to do so, explaining why kettlebell training for kids can be more beneficial than traditional styles of strength training...

Senior RKC, Brad Nelson reveals the ONE thing you must know about training athletes—especially young athletes—with kettlebells and how "sports-specific" training can actually ruin a young athlete's chances for future success...

Master RKC, "Dane of Pain" Kenneth Jay unveils the ONE most overlooked component in any athletic conditioning program that if violated inhibits recovery and impedes performance, PLUS he'll release a few of his secrets for training Elite and Olympic athletes that you can apply tomorrow morning to your kettlebell training...

Senior RKC, Jon Engum, also a Tae Kwon Do Grandmaster, will show you how to use kettlebells to "amp up" your striking power, regardless of style. Learn his secret "tried and true" field-tested kettlebell techniques to skyrocket your martial power and endurance. Grandmaster Engum promises you'll be laughing at your opponent...

Senior RKC, Doug "I Kilt You" Nepodal uncovers the 3 hallmarks of success to the Gracie Brazillian Ju-Jitsu School and shows you how you can implement them into your kettlebell training along with the 4 reasons kettlebell training is superior to other forms of physical conditioning for BJJ...

Senior RKC, Sara Cheatham divulges the exact kettlebell exercises and programming necessary for Active Duty Military and reveals how traditional exercise programs can actually be detrimental to the lives of our Armed Forces...

Senior RKC, David Whitley teaches you the 3 key ingredients you must include for successful fat loss in any kettlebell training program and troubleshoots the exact reasons you may be actually sabotaging your own fat loss progress...

Senior RKC, Shaun Cairns unlocks the hidden power in just ONE kettlebell and reveals not only which exercises to include in your program for maximum usable functional strength in any endeavor but how to modify them to your current abilities...

Chief Instructor, Pavel Tsatsouline simplifies the process of muscle-building, identifying the only 3 components necessary for building slabs of rock-hard muscle, dispelling the myths of the "musclemags"..

And a whole lot more!

So, no matter how you use a kettlebell, or kettlebells, whether you're an enthusiast who trains alone or in classes, or you're an RKC who teaches those classes, if you want to understand how to accomplish your goals faster, get results quicker, and live life fuller by refining your techniques gleaned from the insights of these Kettlebell Masters, you just cannot afford to miss even one of these interviews.

So how do you get on these exclusive calls that will never be repeated?

Go to: http://kettlebellsecrets.com/aff.php?url=/markr/index.html&aff=kbfitness

and register for this Life-Changing Teleseminar series.

To Your Improved Kettlebell Success,

John Du Cane and Geoff Neupert

P.S. We are so convinced that these interviews will take your kettlebell training to the next level and change your life for the better, we will be running replays of the calls for 24 hours after each call, just in case you have to miss one.

RKC Certification St Paul MN

Here is a great video to give you an inside look at the RKC done in my back yard (ok, not literally but a few miles down the road).

I will be assisting at the RKC I in June, so please come up and say hi to me if you are going to be there. I also have a limited number of Z Health sessions available on Thurs, so email at me at michaelTnelson@yahoo.com Right now I think I only have 2 slots open---first come first serve.

Hope to see you all soon and enjoy the video
Rock on
Mike T Nelson

Tips for KB Pressing Power: New Article at Dragon Door

Greetings everyone!

I apologize for the delays here as Jodie and I were at a marketing conference this past weekend in CT. It was crazy as we did not get much sleep, but learned a ton! We also got to meet TONS of great people and connect with old friends too. I hope to have an update soon, but our flight was delayed last night so I got a whole 5 hours of sleep and 6 the night before and 7 the night before---blah blah blah.

Changes Coming
Tons of changing coming as I am working on a new website, blog, and lots of really cool stuff--all to better serve you and keep providing killer information. Keep that dial (er, mouse?) here for all the latest and greatest.

Tips for KB Pressing Power

Just wanted to let everyone know I have a new article up at Dragon Door entitled "Tips for Kettlebell Pressing Power" so click on the link above to read it. Feel free to leave comments here and I will answer them as soon as I can.

Off to finish some last minute research for a nutrition teleseminar I am doing tonight.

Rock on!
Mike T Nelson

Tactical Strength Challenge (TSC) April 2009 Update

Back on Track A Bit
I've been holed up in the lab testing subjects and running data like a crazy person so that I can graduate this summer, so updates here have been a bit more sparse. If you sent me an email, I got it and will get back to you soon. I appreciate your patience and understanding! Training updates on Mike T Nelson Training will be hit and miss for a bit too as my first priority is to DO the training and then worry about getting it up online.


Onwards and upwards to the TSC update. Blogger munched my first copy of this, so that added a bit more time to it also.

TSC April 4, 2009 at Kinetic Edge Performance, Minnesota

It was TSC time again and as promised, here are my results.

Deadlift
Weighed in at 204.8 lbs

DL warm ups went find and 0pened at 345 lbs --easy.

I was going to do 375, but 345 was easy so opted for 385 lbs.

385 missed---the bar was too far in front I think and my left knee came in a bit.
385 missed--got it further (mid shin or so) but no dice.

I was pretty pissed off that I changed my mind, but if I wold have gotten 385 I would have been ok; so that is the way it goes. I am working on NOT attaching negative emotions to my lifts--it is only feedback and I know what I need to work on now and I will be back at previous levels soon enough. I did 365lbs in training relatively easily.

Deadlift video below



Pullups
The only work I did for these was just Z Health work since they tested poor and I did lots of visualization work I needed to get a new pullup bar for my garage gym, which I did but I was so slammed that I did not have time to even get it mounted. bugger.

Got 2, almost 3--could not get the last 2 inches, which pissed me off (I mean, more feedback). Goal was set at 4. These were done Elite style, so bodyweight plus 22 lbs. Pullups, so palms face away (not chin ups).

Pull up video below featuring myself and Adam T Glass



Snatch test
Warmed up and snatches felt awesome and tested even better than ever. I knew I was going to hit my numbers.

Elite style again with the 32 kg (70 lb) Kettlebell (KB). Nailed 75 reps with 10 seconds left, could not pick up the KB to even attempt one more in the last few seconds.

I plotted out my reps and rest periods and wrote them in ink on my left arm, so that I would not have to remember them and I could know where I was at during the test since I had not done a full 5 minute recently. Form stayed quite good too. Cardiorespiratory fitness (CRF) was pushed and cooked for sure, although I recovered relatively quick from it once I was done.

Lately it seems like my HRR (HR recovery) is better which is good, just need more specific work for CRF.

TSC Elite Snatch video below featuring Mike T Nelson, Mark Wilson, Brad "No Relation" Nelson, and Adam T Glass



Overall
I am pretty happy considering at the start of March of this year (about 4 weeks prior) I was at
DL 345 lbs--barely made it
PUs--? never was able to test them
32 kg Snatches 39 reps (RPE 9) in 5 minutes.

Only a little bit of DOMS in my mid back and forearms, although tired--last week was friggin nuts. Friday I was up at 5:10 am and got back to my place for the first time at 10:30pm--not ideal, but that is life.

My deadlift is still off from my PR of 405 lbs, but I will be back up there in 6-8 weeks. I only really had 1 month to train for the TSC due to my crazy bruised hip. I am glad I still did it as I know I made more progress in that month than if I decided not to show up.

Onward and upward!

After the TSC, a bunch of us headed next door to a great cafe and it was time to eat! I ordered up a few eggs, hashbrowns, blackened walleye fillet, toast and a huge cookie dough pancake. It was awesome! Adam looked over at the two huge plates of food and said, "Yikes, where are you going to put all of that?" ha!

A few of us hung around for the killer seminar that Adam T Glass and B-Rad gave! It was AWESOME and more on that soon. For those that did not show, you missed out on perhaps the best value in training advice this whole year as the seminar was only 60 clams. Money very well spent!

TSC April 2009 Wrap Up
I want to send a HUGE shout out and congrats to ALL that SHOWED UP! Many talk the talk but few put it on the line and show up. Congrats to all that did!!! Very cool to see 4 people at Kinetic Edge Performance doing it Elite style too! Yeahhhhh buddy.....

I was a disappointed to see a low turnout with only 7 showing up, but I expect more in Sept.

Seriously, this is an event that everyone can participant in (there is a novice class now too) as it is a great blend of max strength, relative strength and strength/"Cardio"

If you want to get in "better shape" sign up now and start training. As Adam pointed out in his seminar, "better shape" is a very amorphous, slippery goal. What does that mean? Translate it into number for the TSC and go for it! Get some basic instruction and you will be AMAZED at what you can do! And the event is totally positive and FREE. Everyone was there to help each other.

If you are unsure about how to train for the TSC, see myself, Brad Nelson, Adam T Glass, Mark Wilson or any great trainer in your area today. Check out their websites below (note, I have them actually listed now)

Adam T Glass: The Road Less Traveled

Brad Rants

Mark Wilson RKC


Here is a deadlift montage from the TSC this year (sorry I missed your lift Kathy).




Any comments, bring 'em. I also want to hear who is going to nut up and sign up for the Sept TSC! The time is NOW

Rock on
Mike T Nelson

Amazing Ab Training and More Kettlebell Crap on the Biggest Loser

This cracks me up!



I can't believe I hung out with those yahoos all last Saturday---it was killer!

We had a great post TSC sessions and I learned tons! Videos coming soon in the next few weeks.

Check out Adam's message about the roundtable session that went down. Where were you?

Ever been hit so hard that all you see is White?

Adam stated ""How is it, that after doing a TSC and a 20 minute strongman demonstration, Turning my wrist in four directions allows me to slam a #3?" After all that work? Usually i am kind of tired...this is deep......"

More Kettlebells on TV: Biggest Loser's Jillian Michaels Kettlebell Fiasco

Brad has a great video on his blog about this one

Biggest Loser's Jillian Michaels Fails Miserably with Kettlebells


The bastardization of kettlebell training marches on! Ugh. I've blogged about this in the past

Kettleworx Crap and Performance Research for March: Fat Loss-Diet and Green Tea

Kettleworx As Seen on KARE 11 TV Can Kiss My....

I would agree whole heartedly with Brad. Kettlebells are great, but get some instruction! Get at least 1 session at min as it is better than none! I personally love the Dragon Door KBs (see the link on the upper right hand side to get your own). Yes, I do make a few clams from selling them, but they are the only ones I currently use and I love them. Once you have them, they will last a lifetime. Don't waste your money some PLASTIC KBs. Yikes. The weights that they start at are pathetic. You can do more than you think with correct instruction. You need to give your body a REASON to change and a 6 lb plastic KB will NOT get the job done.

Rock on
Mike T Nelson

The RKC Experience

I get a fair amount of great questions about how the RKC certification was and if it was worth the time. My answer is that it was a great experience and I "enjoyed" it quite a bit.

Keep in mind that it is a much a rite of passage as a learning experience. If you have not picked up a Kettlebell (KB) ever before, you are in for a rude awakening! Not only do you have to pass the Snatch Test, you will be working very hard each day, ending with the graduation work out.

The one thing I love about the RKC is that you will be hard pressed to find a group of more passionate fitness professionals around. Everyone there was all about learning as much as they could.

Below is a video from the recent RKC cert in CA. I will be helping assist at the June RKC I here in MN, so if you are here for it, please hunt me down and say hello.

RKC Weekend 2009

2009 Predictions for Health, Fitness and Athletic Performance

So I wrote this back in November and have not had time to even proof it and get it out and now 1/4 of 2009 is over! Time flies.

I have only listed 5 here and if you want to see the rest of the list I will only be sending it out to my loyal newsletter subscribers. It only takes a few seconds to sign up to my newsletter, so go to the upper right hand side of this blog and enter in your name and email. I HATE spam and will never sell your address or send you crap. Plus you will be the first to hear about any upcoming events, products and news.

The rest of the list will go out to my newsletter on Monday, March 23 at noon CST, so sign up now.

Here ya go!

Mike T Nelson's Predictions for Health, Fitness and Athletic Performance in 2009

"Prediction is very difficult, especially if it's about the future." Niels Bohr

In no particular order, here are my thoughts

1) Movement and Mood
I think more people will look at the connection between movement and mood. All things being equal, the better your movement, the better your mood. Notice your movement when you are sick--usually not very good. How do you know when Fido is sick? Fido's movement goes in the hopper as he mopes around. Fido can't speak to you and tell you he is sick, you infer that from his movement. Fix your movement and note the difference! This is a huge reason why I love Z Health. See also

Mood and Mobility

Dopamine, Mood, Movement and Exercise

2) Kettlebells are here to stay
Every year, more and more people learn about kettlebells and they are here to stay. Kettlebells are not new, and have been used for well over 300 years.

The kettlebell appears in a 1704 Russian Dictionary (Cherkikh, 1994). I love KBs, but I agree that they are NOT the ONLY implement to use. If you only use KBs--great, but it is not a requirement. KBs provide a great way to perform many great exercises like KB swings, KB snatches, presses, cleans, etc.

Just make sure to find a good instructor to show you have to use them properly. And be sure to stay far far away from jokers like this below (click on it to open)

Kettleworx As Seen on KARE 11 TV Can Kiss My....

3) Painful hands on (massage) work will be used less
As more people investigate the nervous system, there will be less and less use of painful techniques for hands on work.
Creating pain is NOT needed to get the desired result, and many times it may be going in the wrong direction.

If you are trying to get OUT of pain, why would you do things that put you IN pain?

If you come in to see someone and complain about a painful right shoulder, I could take a hot poker and stab your right ankle with it. The pain in your right shoulder will feel much less. I know this is an extreme example (and no I don't use red hot pokers or branding irons) , but the idea is similar.

Despite popular belief, even scar work does NOT need to be painful. I've had great scar work done on myself and none of it was painful.

If someone wants to use an implement on you, I would politely pass. Check that, I would actually get up off the table and run out the door as fast as you could. Send a check in the mail for payment later.

You don't need someone with a dull spoon digging around your rotator cuff area. It is true that these techniques can result in temporary relief, but long term I believe there is a better way. cough cough, insert Z Health Level 4 plug here.

Don't try to blow up the safe when you just need the correct combination to open the door.

For more info, see the links below
Myth Busters: Painful Soft Tissue Work


4) Mechanical vs Neurological Solutions
The current trend seems to still be in the mechanical realm for performance and pain reduction. Oh, your hip flexors are "tight" and that further causes your glutes to be inhibited (reciprocal inhibition) so we need to stretch your hip flexors and strengthen your glutes.

While I believe you can get good results with this approach in many cases, but remember that the WHOLE body is HIGHLY INTEGRATED and it is very rarely that simple (although sometimes it is). We need to take a WHOLE BODY approach. Many times I see hip flexor and glute issues traced back to the feet/ankles being goofed up.

A pure biomechanical approach will provide some results, but at some point you will run into a ceiling (stole that one from Dr. Cobb). At some point we need to think WHY is a certain muscle tight/weak, etc and we end up at the nervous system.

The nervous system is what is TELLING the muscles to be tight, so for OPTIMAL results we need to use a system that targets the nervous system (hence, why I love Z Health, I know some are tired of hearing that by now).

If you believe that the nervous system holds all the keys, and most will agree with that, why would you go back to a pure biomechanical approach then?

When I started college many years ago (ok, it was 1992 and I suddenly feel old now since I am STILL in freaking college.) I was convinced that the biomechanical approach was the best and even completed a MS in Mechanical Engineering focusing on biomechanics. I soon realized that I needed to go further upstream into the brain and nervous system since that is what is really controlling the show! Hence that part about me still being in college.


5) Vision Training will be more mainstream
Rumor has it that Nike has a vision training system due out in 2009. Most people think of vision as only visual acuity (how well you can see the numbers and letters at the doc's office). I am 20/20, so I am all good, right?

There are actually many more components to vision such as the ability to see in 3D (since we have 2 eyes), the ability to switch from a close to a far target (looking up from my laptop here my eyes have to change focus to see who is walking towards me for example) and other components.

Remember that the eyes are controlled by MUSCLES! Muscles can be trained.

Keep in mind the SAID principle----ALL visual work will have to be made SAID specific as part of the progression! This point will most likely be lost. Z Health S Phase contains many many great visual training skills. Drop me a line if you are interested---awesome stuff

Summary
I have more predictions, but you will have to sign up to my newsletter by entering your name and email in the box on the upper right hand side. Do so by this coming Monday, March 23 at noon CST as I will be sending out my newsletter with the rest of list then.

I promise I will NEVER send you any spam because I hate stupid spam.

That is it for my crystal ball look into 2009. What are your predictions/thoughts? Agree or disagree? Am I off my rocker completely?

Rock on
Mike T Nelson

Kettleworx Crap and Performance Research for March: Fat Loss-Diet and Green Tea

In this Issue

• Kettleworx Crap--another rant?
  
• Research: Diet and Exercise- Do I need both?
• Will green tea deflate my spare tire? New study

Greetings and happy Friday the 13th to everyone! Since it is Friday the 13th and I am feeling kind of puckish today, it is time for another rant.

Ok, I am not trying to piss on this guy's leg and tell him it is raining, but be on the look out for

KettleWorx Launches 'I Love My Kettlebell' National Media Tour

PRWeb

February 23, 2009

• Original PRWeb article: KettleWorx Launches 'I Love My Kettlebell' National Media Tour

KettleWorx announced its sponsorship of Ryan Shanahan's "I Love My Kettlebell" national media tour. Shanahan, creator of KettleWorx and the world's leading expert in kettlebell fitness, will be appearing on a series of television newscasts across the country to promote awareness of kettlebells as the ultimate fitness tool. "It's the fastest and most effective fitness and weight loss tool available, but most people still don't know what a kettlebell is, or how to use it," said Shanahan. "Once people discover how easy it is to slim down and tone up with just three, 20 minute KettleWorx sessions a week, they really will 'love their kettlebell'."

"We're seeing more interest in kettlebells as a result of recent endorsements by athletes like Lance Armstrong and celebrities like Katherine Heigl and Penelope Cruz," said Steve Roberts, CEO of FitnessWorx, LLC. "But people need expert training if they are going to get the same benefits celebrities enjoy, which is why we partnered with Ryan in the creation of KettleWorx and now support his national media tour."

Ryan Shanahan appeared yesterday on the KTVK Phoenix program "Good Morning Arizona" and today on KNSD-TV in San Diego. He has previously appeared on the CBS Early Show, on the WTXF show "Good Day Philadelphia," and on KARE 11 in Minneapolis - St. Paul. Planned future appearances include "AM Northwest" on KATU in Portland and with KING 5 in Seattle.

My comments

I have the full video for you to watch now, but don't try this at home (seriously, don't try it)

KettleWorx KettleBell Workout & Kettlebell Fitness Program on KARE11 Minneapolis

Yikes. I do agree that Kettlebells are awesome and I love them! Yes, in the hands of a qualified instructor and athletes that know how to use, they are incredibly effective.

Just because a celebrity uses something, doesn't automatically mean it is better. I highly doubt the average celebrity knows much more about fitness than any other consumer, so why do we think they will make a better choice? True, they can afford to pay more, but don't assume that because "so and so" worked with a celebrity that they AUTOMATICALLY are that much better. Perhaps they are a better trainer, perhaps they are not.

Same thing goes for people, er I mean "expert trainers" on TV. Some are true experts and others are not. If someone has been on TV 5 times, that does not make them a better expert automatically.

Just a heads up to be on the lookout for more Kettleworx crap near you and feel free to read my whole rant below.

Kettleworx As Seen on KARE 11 TV Can Kiss My....

If you are looking for some real KB products, click on the icon on the right hand side to take you to the Dragon Door site. Yes, I do make a few bucks on selling their products and I have used their KBs for years now and can attest that they are top notch. I would never recommend anything just to make a few bucks.

On to some actual science that you can use to get you the results you deserve! Enough crap.

Association of 1-y changes in diet pattern with cardiovascular disease risk factors and adipokines: results from the 1-y randomized Oslo Diet and Exercise Study.
Jacobs DR Jr, Sluik D, Rokling-Andersen MH, Anderssen SA, Drevon CA. Division of Epidemiology and Community Health, School of Public Health, University of Minnesota, Minneapolis, MN 55454, USA. jacobs@epi.umn.edu


BACKGROUND: We hypothesized that favorable changes in dietary patterns would lead to a reduction in body size and an improvement in metabolic status.

OBJECTIVE: The objective was to study changes in diet patterns relative to changes in body size, blood pressure, and circulating concentrations of lipids, glucose, insulin, adiponectin, and other cytokines in the context of a 1-y randomized intervention study.

DESIGN: For 1 y, 187 men aged 45 +/- 2 y, approximately 50% of whom met the criteria of the metabolic syndrome, were randomly assigned to a diet protocol (n = 45), an exercise protocol (n = 48), a protocol of diet plus exercise (n = 58), or a control protocol (n = 36). A previously defined a priori diet score was created by summing tertile rankings of 35 food group variables; a higher score generally reflected recommended dietary changes in the trial (mean +/- SD at baseline: 31 +/- 6.5; range: 15-47).


RESULTS: Over the study year, the diet score increased by approximately 2 +/- 5.5 in both diet groups, with a decrease of an equivalent amount in the exercise and control groups. The weight change was -3.5 +/- 0.6 kg/10-point change in diet score (P < style="font-weight: bold;">

CONCLUSION: The change toward a more favorable diet pattern was associated with improved body size and metabolic profile.

My Notes: How many more studies do we need to show that you have to watch what you cram in your pie hole and you need to move your butt around to drop some fat? The cool part here is that they were looking at some other potential mechanisms and hormonal changes.

Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults.

Maki KC, Reeves MS, Farmer M, Yasunaga K, Matsuo N, Katsuragi Y, Komikado M, Tokimitsu I, Wilder D, Jones F, Blumberg JB, Cartwright Y. Provident Clinical Research, Bloomington, IN 47403, USA. kmaki@providentcrc.com


This study evaluated the influence of a green tea catechin beverage on body composition and fat distribution in overweight and obese adults during exercise-induced weight loss. Participants (n = 132 with 107 completers) were randomly assigned to receive a beverage containing approximately 625 mg of catechins with 39 mg caffeine or a control beverage (39 mg caffeine, no catechins) for 12 wk. Participants were asked to maintain constant energy intake and engage in >or=180 min/wk moderate intensity exercise, including >or=3 supervised sessions per week. Body composition (dual X-ray absorptiometry), abdominal fat areas (computed tomography), and clinical laboratory tests were measured at baseline and wk 12.

There was a trend (P = 0.079) toward greater loss of body weight in the catechin group compared with the control group; least squares mean (95% CI) changes, adjusted for baseline value, age, and sex, were -2.2 (-3.1, -1.3) and -1.0 (-1.9, -0.1) kg, respectively. Percentage changes in fat mass did not differ between the catechin [5.2 (-7.0, -3.4)] and control groups [-3.5 (-5.4, 1.6)] (P = 0.208). However, percentage changes in total abdominal fat area [-7.7 (-11.7, -3.8) vs. -0.3 (-4.4, 3.9); P = 0.013], subcutaneous abdominal fat area [-6.2 (-10.2, -2.2) vs. 0.8 (-3.3, 4.9); P = 0.019], and fasting serum triglycerides (TG) [-11.2 (-18.8, -3.6) vs. 1.9 (-5.9, 9.7); P = 0.023] were greater in the catechin group.


CONCLUSION: These findings suggest that green tea catechin consumption enhances exercise-induced changes in abdominal fat and serum triglycerides.

My Notes: While I love green tea and it has tons of benefits, the fat loss effect (if there is one) is very small. They stated that there was a TREND towards greater fat loss and the word TREND can also be replaced with NO DIFFERENCE, since it was NOT statistically significant.

So enjoy your green tea, but don't expect to drop a couple pounds in a few days!

If you are drinking the green tea foo foo drinks from Starbucks, these do NOT count as real green tea, so please stop now. An occasional treat is fine, but don't delusion yourself into thinking it will help kill your muffin top.

Kettlebell Snatch Test 4 Hour Work Week Style

Tim Ferris Does KBs!
As most of you know, I am a huge fan on the 4 Hour Work Week by Tim Ferris. The ironic part is that I don't even count how many hours I work in a week, but currently it is WAY too many.

The end goal however is to do only the things I am absolutely passionate about and have someone else do the rest. To me, that is the point of the 4 Hour Work Week--what you do to make money does not HAVE to be the same thing you do with your life. If you can blend both of them together into a true passion-more power to you!

Plus I never plan to retire anyway. Way too many things I want to get done first.

If you are looking for some free background, click on this link below from Zen Habits

Exclusive Interview: Leo Talks With Tim Ferriss of 4-Hour Workweek

The great part is that Tim lays it all out for you on how to reach your goal in an efficient manner.

For fitness, KBs (kettlebells) are a killer way to do the same--reach your goals in an efficient manner.

Enter the Kettlebell
Below is a video of Tim doing the RKC Snatch Test. You have 5 minutes and you can put the KB down and switch hands as many times as you like. The requirements are different, so for a full description, check out Taieki's blog post HERE.

For example, if you are a male, here are the requirements:

RKC Kettlebell Snatch Requirements Weight Class, kg/lbs.Snatches, total L+R
60 / 132 60
90 / 198 80
90+ / 198+ 100
Open Class 24kg Kettlebell

Masters (50 and Over 20kg Kettlebell)

In my case since I am over 198 lbs I would need 100 reps in 5 minutes. It is hard, but definitely achievable with some good instruction and effort. My PR (personal record) was last year's TSC at 120 reps with the 24kg KB.

Nice work Tim! Just a bit more hip drive towards the end around the 3:30 mark and he will be close to 100 reps.

If you are interested in it, you can sign up for the Tactical Strength Challenge by clicking HERE for more information.

The TSC consists of 3 events 1) a max RAW (no supportive gear) deadlift, 2) max pullups 3) KB snatch max reps in 5 minutes.

It is a brutal combination of max strength, relative strength and CRF (cardiorespiratory fitness).

Check out the report from last year. B-Rad has assured me that there are a few fun surprises at Kinetic Edge this year too.

Model Integrity and Tactical Strength Challenge (TSC)

I will be competing in the TSC this April 4, so come on out and enjoy the pain. I will also be assisting at the June RKC right here in Minnesota, so sign up and come say hi.

You can follow my training at the link below
http://miketnelsontraining.blogspot.com/


If you are interested in doing the RKC or competing in the TSC and need help with the preparation, drop me a line by clicking this link Email Me

If you are interesting in getting your own KBs, click HERE

Comments?

Kettleworx As Seen on KARE 11 TV Can Kiss My....

Ok, I am pissed. I was actually just seen screaming at my computer and pulling my hair out; so strap in and prepare for a tyrant. If you don't like tyrants, feel free to skip this post and we will be back to our regular program very soon I promise.

As most readers know I am a big fan of Kettlebells (KBs) and have completed the RKC (Russian Kettlebell Certification) as a level 1 instructor. While there are not any systems I agree with 100%, (who does?) I found the training to be great and well worth my time. Not only do you have to pass a physical test when you show up (for me it was 74 snatches with the 55 lb KB with only ONE hand switch, only pause has to be at lockout above your head); you have to survive the entire 3 day course including the grad workout and be able to TEACH someone how to SAFELY use Kettlebells. The instructors were top notch and everyone there took it serious. For a full review, see my old posts below.

RKC Wrap Up

Where to Get Kettlebells and Instruction?

Testimonial from Rick Olson, RKC

So, I am going to be biased towards this approach. This AM, Ryan Shananaha (or something like that) and his Kettleworx appeared on the Kare 11 news showing off his new KB program. Now I did not personally see it, but I did some searching on the web and found this clip from his appearance on another morning news show.



Now I don't know this guy, I've never met him and honestly I could not find much information on him other than the bio that he puts out himself. The fact that he calls himself a "Fitness Expert" give me severe nausea.


Ryan Shanahan BIO:

Ryan is the world's leading kettlebell trainer and foremost expert in kettlebell fitness. He is an internationally acclaimed trainer who regularly works with superstars and exclusive private clients, including the cast and crew of major feature films. For over ten years, Ryan has conducted private kettlebell training sessions working out of the Toronto Film Studio and now has now developed KettleWorx for the general public. Other facts about Ryan: Over the last 20 years, he's played professional hockey, represented Canada at the World Duathlon Championship, completed 22 triathlons and 2 marathons. After just 7 weeks of intense training he earned 2nd place at the Heavyweight Drug Free Bodybuilding Contest in 2007. In addition to movie stars and models, Ryan has often worked with athletic trainers, physiotherapists, physicians and other fitness and health care professionals.


The Video Analysis Is In
From the video above, according to Ryan "You can do more things than you can with traditional Kettlebells"

What? It IS A FRIGGIN KETTLEBELL? I really don't understand this one at all. How can you do more with their KB and system? According to Ryan, with a TRADITIONAL KB you can only do a swing? What? While I do believe that a swing is the most basic KB exercise, there is a reason you need to start with the basics---they work great! Once you get that down, you can move on to other exercises like Turkish Get Ups (TGUs), cleans, presses,etc. The limits to KBs are only in your imagination. Come see me if you need a new version. Here is Steve Cotter doing some more advanced exercises



More Crap
Ryan continues "this one takes care of the trouble spots on the side. I call it a side disco bend"

What? Uh, earth to Ryan, this is commonly known a windmill.


Ryan keeps going "so as you stretch it leans out the muscle and as you come up it firms up the muscle"


Ok, this one had me pulling my hair out. As far as I have EVER seen, there is ZERO data to support the notion that stretching will "lean out a muscle" NOTHING! Heck, I don't even like static stretching, but I will not go there today.

While we are marching down the road of no data fresh from "The journal of results that I pulled out of my butt" here is a big one "as you come up it firms up the muscle" Um, yes, that is commonly known in the literature as a MUSCLE CONTRACTION! It is insulting to people to assume they don't know that.

Spot Reduction Is a Joke
While everyone would like to believe that the spot reduction myth is true, it is NOT. THERE ARE BASICALLY NO DATA TO SUPPORT THE SPOT REDUCTION MYTH. Doing all the crunches in the world will do bubkiss to deflate that spare tire. Before the pubmed ninja go all crazy on me, there are a handful of newer studies showing that localized fat loss is possible, but the amount loss is basically nothing so don't get your undies in a bunch.

So what do I do now? Hang on sparky and we will get to that, but there is even more! I know, I can't believe it either.

Look Mom, Horrible KB Swings!


Watch CBS Videos Online

In a real swing, you don't use your arms that much to "hoist" the KB up. Now, I don't fault the hosts of the Early Show since this is the first time they have ever done this exercise! I do fault the instructor though.

Now just because you are on TV, that doesn't give you an excuse for piss poor information either, so let's can that excuse. Check out my buddy Brad "No Relation" Nelson from Kinetic Edge Performance teaching swings correctly on TV. Brad is also an RKC and Z Health guy too.



Get Some Real Balls

The weights used for most of their training is too light. Yes women, for maximal results you will have to lift something heavy at least part of the time and no you will not get too huge. Most women I've trained can use a 26 or 35 lb KB in their first session doing swings. If they can't most are up to that size in 4-8 weeks. With the Kettleworx system, the heaviest KB they make is 20 lbs.

Here is Fawn Friday doing snatches for reps with the 24 kg (about 55 lb) KB. Yeah, women are going to get too big. Pleeeeezzzzzzzzzzzeeeeeeeeee



From the Kettleworx FAQ

We recommend that anyone not currently active in a physical fitness program begin with a 5-pound kettlebell, with most women later advancing to a 10-pound kettlebell and most men later advancing to a 10 and then a 20-pound kettlebell. Those who are currently active and physically fit may elect to begin with a 10 or 20 pound kettlebell. It is important to note that the KettleWorx program is specifically designed to produce the best results when using kettlebells of the above recommended weights

Argh!!!! Please, your top weight EVER is only 20 lbs? This is in my opinion is degrading to assume that humans can't ever lift more.

But I just want to look better! Cool, no problem with that at all and I commend you on your goal, but by artificially putting limits on your performance you will never get the body you want.

"Whatever you believe is what you achieve" --??

Why I Am So Pissed
I have nothing personal against this guy. I have never met him and this is America and everyone is entitled to sell whatever they want and make a living. I have no problem with that.

I have a HUGE problem with people self proclaiming themselves as a "Fitness Expert" gag gag, and then proceeding to spew crap information! That pisses me off to no end. People who work hard for their money deserve something better.

What Do I Do Now?
1) Focus on the basics

While it may not be sexy and trendy, focus on the basics. Learn them first before you move on.

2) Fix your nutrition

Training and nutrition are like 2 wheels on a bike, you can work really really hard a pedaling but if you have a square tire; all that work is not getting your large butt down the street. Fix the wheel first, THEN pedal hard.

3) Seek Expert Advise.

I can't speak for anyone other than myself, but I am so confident that what I do is WAY better than Kettleworx that I will make you this gaurantee--Anyone who does 1 KB session with me is not completely happy with it, I will refund ALL their money no questions asked. I've spent the last 15+ years learning about physiology and neurology in order to help YOU achieve YOUR goals in a safe and effective manner. I don't have all the answers, but I am working on it (and will be working on that for the rest of my life).

4) Movement Quality
If both tires of your car point at each other cuz your alignment sucks, your car's performance will suck too. Get the alignment fixed! I personally find Z Health to be amazing for this aspect.

Summary
Ok, I feel better now and I am stepping off my soapbox. The moral of the story is be careful who you trust your body to. I personally would not trust it to just any joker. You only get one body, so do your homework first hand.

Any comments, let me know and post away in the comments.

Testimonial Time-Kettlebell Instruction

Testimonial Time
I had heard that working with kettlebells would be a good way to get a well rounded work-out. I was concerned with learning proper technique to ensure I would not only get the most benefit, but also decrease the risk of injury from using poor form.

Mike worked with me patiently starting with the basics, building a solid foundation from which to grow. He taught me a few beginning exercises to do, stressing the proper technique and taking me step by step through more complicated moves until I was more comfortable.

I feel he gave me very good training to get me off on the right foot and prevent problems down the road.

Diane - Coon Rapids, MN

Thanks to Diane for stopping by for a KB training session!

Drop me a line if you are interested as 2009 is just around the corner.

Are you ready?

Who is your coach?

Are you going to make great gains in strength and drop some fat?

Are you going to move better in less pain?

Contact me at michaelTnelson AT yahoo DOT com to set up an appointment today

Testimonial Time: Strongman Circuits!

Greetings! For all the USA readers, I trust you all had a great Thanksgiving. Jodie and I were in South Padre Island TX for a few days on a kiteboaridng trip. SPI was a blast! Good times were had by all. Whooo ha.

There was some wind every day and Sat during the day was amazing. I got to ride my 12M Cabrinha Crossbow 3 and I love that kite when it is powered up! I could ride quite a way downwind screwing around, and then in one run blaze back upwind with the board cranked and my butt just a few inches off the water. Whoooo ha. Great times and awesome to see many old friends and make new ones too.

Testimonial Time
Here is one from Adam as he stopped by the Nelson Training Center this past Fall for some strongman fun. It was Adam's first trip out and he did awesome!
Testimonial
I have been working out off and on for the last 10 years. Most of my time is spent doing fairly "standard" exercise routines consisting of free weights and some cardio here and there. While routines such as these can yield reasonable results over time, I tend to get bored with them and find it difficult to motivate myself to exercise each day.

In an effort to try something totally new, I worked out with Mike one weekend. He set up an exercise circuit consisting of many high intensity exercises I have never done before, such as lifting and flipping of a 400 lb tire, kettlebell swings, dead lift with "farmer walks," pushing a car, etc. He first walked me through each exercise, providing detailed instructions on how to perform the movement with proper form. When he felt I had the correct form, I performed the exercise circuit two times while he watched me closely and provided feedback and motivation.

Not only were the exercises new and fun, they were thoroughly intense and gave me a feeling of exhaustion like I haven't felt in many years. I was sore in places I have never been sore, which shows I am working my body differently than I ever had before. Thanks for helping me out, Mike.

Adam Rivard
Mechanical Engineer

Women and Weights--But I Don't Want to Get Too Big!

I find it interesting that guys are killing themselves in the gym to get hyoooooge, but some women are afraid to pick up anything heavier than a pink dumbbell for fear of getting too huge.

The reality is that most guys need to check their ego and cut back on the weight and focus on fixing their skitzoid form. Most women need to lift heavier.

When a woman athlete asks me how heavy the kettlebell she is working with, my standard answer is 16. They carry on knocking out KB swings no problem. Most are then shocked that it was actually 16 KILOGRAMS (about 35 pounds) since they did not believe they could lift that much. I tried telling a few how much it was in pounds before they started in the past and I had one that refused to try it since she was already convinced that they could not do it. Remember, the body does what the mind believes.

Muscle is more DENSE than fat, so it takes up less space for the same amount of weight. It also is a primary regulator of your metabolic rate; so more muscle = more caloires burned while NOT exercising. I have yet to meet one female athlete that wants to live the rest of her life only eating 1,000 calories a day. More muscle = the more you can eat and still fit in your skinny jeans.

Below is a video of some local female powerlifters. Heck, they are lifting more than some guys in the gym and none of them are remotely close to being too big; so relax and go lift some heavy stuff.

Congrats to Maura, Fawn, Cheryl, and Anna! Awesome work!!

If you are guy and are interested in getting your hyooooogeness on, check out an older blog post I did on "I wanna get hyoooooge" HERE

Myth Busting--Fasted Cardio

Time to crack heads and bust some more myths!

I need to thank Layne Norton for pointing this one out! The big take away is that doing your cardio in a fasted (no food) state is probably not the best approach, and a min is not more effective despite all the articles you read about targeted fat loss with early AM cardio. Others will argue that if they have some protein or branched chain amino acids in the AM, then do cardio it will help protect muscle and target fat more. Well, they did not look at during this study and not to split hairs but that is not technically fasted cardio now is it?

I am not the first to point this out and others like Alwyn Cosgrove have been saying this for years, but it is cool to see a study on it.

To go one step further, I would recomend some high intensity work first. Kettlebells work great for high intensity work and they are WAY cheaper than horrible treadmills. Drop me a line if you are interested.

J Appl Physiol. 2008 Apr;104(4):1045-55. Epub 2008 Feb 14.
Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake.
De Bock K, Derave W, Eijnde BO, Hesselink MK, Koninckx E, Rose AJ, Schrauwen P, Bonen A, Richter EA, Hespel P.

Research Center for Exercise and Health, F.A.B.E.R. - K.U.Leuven, Tervuursevest 101, B-3001 Leuven Heverlee, Belgium.

Skeletal muscle gene response to exercise depends on nutritional status during and after exercise, but it is unknown whether muscle adaptations to endurance training are affected by nutritional status during training sessions. Therefore, this study investigated the effect of an endurance training program (6 wk, 3 day/wk, 1-2 h, 75% of peak Vo(2)) in moderately active males. They trained in the fasted (F; n = 10) or carbohydrate-fed state (CHO; n = 10) while receiving a standardized diet [65 percent of total energy intake (En) from carbohydrates, 20%En fat, 15%En protein]. Before and after the training period, substrate use during a 2-h exercise bout was determined.

During these experimental sessions, all subjects were in a fed condition and received extra carbohydrates (1 g.kg body wt(-1) .h(-1)). Peak Vo(2) (+7%), succinate dehydrogenase activity, GLUT4, and hexokinase II content were similarly increased between F and CHO. Fatty acid binding protein (FABPm) content increased significantly in F (P = 0.007). Intramyocellular triglyceride content (IMCL) remained unchanged in both groups. After training, pre-exercise glycogen content was higher in CHO (545 +/- 19 mmol/kg dry wt; P = 0.02), but not in F (434 +/- 32 mmol/kg dry wt; P = 0.23). For a given initial glycogen content, F blunted exercise-induced glycogen breakdown when compared with CHO (P = 0.04).

Neither IMCL breakdown (P = 0.23) nor fat oxidation rates during exercise were altered by training. Thus short-term training elicits similar adaptations in peak Vo(2) whether carried out in the fasted or carbohydrate-fed state. Although there was a decrease in exercise-induced glycogen breakdown and an increase in proteins involved in fat handling after fasting training, fat oxidation during exercise with carbohydrate intake was not changed.

FUN Training! Saturday Strongman Sessions in White Bear Lake MN

Question:
I hear that you do strongman type exercise on Saturdays. What does a typical session look like? Can anyone do it?

Here is some video from a few weekends ago of yours truly at the Nelson Training Center on a Sat AM. 32 kg Kettlebell (KB), light trap bar farmers walks at 225 lbs, 400 lb tire and small 8 lb sledge hammer.

Second half of the circuit



Charles came out and did a great job for his first time through!

Second half of the circuit

Yes, most can do it in some form, but you need to make sure you know how to perform the exercises correctly. Any time you are attempting to lift heavy objects there is some risk involved; so find a local fitness professional. You also want to make sure your movement is good to decrease your risk of injury. If they never watch you move, do any basic tests and just let you jump into it with little instruction, go somewhere else fast!

Most can start with farmers walk at a very light weight and progress from there. Kettlebells work great too and the swing is the first basic exercise most will learn.

The other part is that this type of training is FUN! The days are getting short here in Minnesota, but if you are interested in a training session like this, drop me a line. Be sure to check out my You Tube Channel also.

Enjoy!

Z Health, Kettlebells and Kiteboarding?

I had an amazing time this past weekend kiteboarding up on Mille Lacs here in Minnesota. It is probably one of the biggest lakes in MN and the wind was cranking! I am not sure of the exact wind speed, but easily mid 20s and gusting up to mid 30s mph at times! Huge whitecaps all across the lake and waves knee to almost waist high at times! Yeah, for you ocean riders this is nothing, but keep in mind this is MN! Credits to Denis for the pics and Steve Blaine in the top pic.

Check out the video below from Dr. Knap and Denis showing all the amazing moves! If you do a "where's Waldo" you can see pass by in the background around the 2:42 and 3:18 mark with a bright yellow Cabrinha kite (Switchblade II 2007 8meter--LOVE that kite). Some amazing riders were out rocking it--both kiteboarding and windsurfers alike.

Z Health and Movement
I credit a recent discussion with Frankie Faires about sensory information during high "flow" times. I will save you a long discussion, but I am sure everyone has had times were they felt "in the zone." At that time, did you experience more or less sensory information? Think of the reverse--poor movement and even painful movement; more or less sensory?

I have noticed a DECREASE in sensory information when movement is better or my skill level is higher. Pain tends to make you highly aware of certain movements, but overall movement quality is less. When I pulled both my hip flexors and groin area a few years ago, I was very aware of all movement! For the record I really don't recommend this as it was the most PAINFUL injury ever! Way worse than busting my ankle snowboarding and ripping my right shoulder completely out playing broomball. I had lots of sensory information, but Penguins had a much better gait (walking) pattern than I did for a long time!

Kiteboarding!!!
The conditions were not ideal for those who were new to the sport, but after drinking tons of water for first 45 minutes on my first session I started to figure it out a bit more and had an absolute BLAST. Easily in the top 5 best kiteboarding moments ever for me. A huge breakthrough was that I was able to ride only looking at the waves with only an occasional glance at the kite; even though I was still constantly moving the kite to keep my power/speed up.

The even cooler part was the change in my thoughts. For those new to kiting, in order to keep a constant pull from the kite, you need to move it around to keep pushing air over the kite in order to create force (or go fast enough to force more air over the kite); so you pull in on the control bar on the right or left side to cause the kite to move in the sky and keep it at a constant pull. Similar to the same ides to fly a Snoopy kite, but imagine one that is 24 to 50 feet across with enough power to yank you off the water at times!

This past weekend my thoughts were OUTCOME based---instead of thinking "pull my right arm in more, let out more, etc" they changed to "I need more speed, less speed, higher angle to change the line of pull, etc" again without constantly looking at the kite. So my body (movement) became more autonomous (auto pilot) in regards to the kite and also LESS sensory-- more movement based.

In the past I tried to really focus on feeling the kite move in my hands without looking at it, when maybe I should have focused on what OUTCOME (via movement) I wanted to achieve to short cut the learning process. Perhaps we should teach what we want the outcome to be and let our body figure it out. This applies to other areas too, esp. education, projects, etc--assign the outcome and few rules and let the participants figure it out. Randy Pausch illustrates this idea in his book "The Last Lecture" also (almost done with it, but so far I HIGHLY recommend it).

KBs and Z Health and Riding Long Hours
I was also very grateful for the weight training sessions with KBs and other forms since my legs were great the whole time! For those of you who have ridden waves or even moguls in the winter on a snowboard or skis, you are familiar with the constant motion of your legs as you go up and over the waves. I only had a little groin soreness and right hip flexor that cleared up within 2 days. So if you are looking to maximize your time on water, drop me a line!

Life is short, so enjoy the ride

I'm Back and Z Health Testimonial

I'm Back!
I am back on the blog roll again here and thanks for the patience! I handed in my PhD written exams this past Thurs at 5pm--whoooo ha. I managed 2 hours of sleep that night and was working on them non stop for about the last 2 days before they were due. Good thing for due dates as I always feel like there is one more thing to add or one more reference etc. All told it added up to about 75 pages (excluding references, double spaced) and about 260 references cited. Now I just wait with my fingers crossed.

Weekend
I trust everyone had a good 4th of July weekend since most of use here in the USA were off on Friday. My girlfriend Jodie and I headed up to my parents cabin on Friday until Sunday AM. We got in some wakeboarding, slalmon water skiing and relaxation in general. I almost went out kiteboarding, but in the end decided not to since I have not kited on that lake before and no one around had launched a kite before. Next time hopefully.

We met up with the Fridays (Aaron and Fawn and their brother Shawn) who were just down the road actually and also Steve and his new wife, Rob, Maura and others came up there too. There are some rumored videos of Fawn and Maura doing a Hoola Hoop training session and Maura led us all through a push up session and then on to some random KB work. Good times!! Back to the grind now though!

Z Health Testimonial
Robert Orr stopped in to see me a few weeks ago right before the RKC II. If you are in the Virginia Beach area, but sure to check him out! We were able to get both of his glutes to fire (via Z Health ankle work) and both hamstrings (ankle and elbow work) and I did some hands on work on a scar on his left ankle. Overall he did awesome and rocked the RKC II the following days, so a big shout out to him and congrats!!

Here is the first email I got from him after the session

"It's crazy, I walked in with a tight hammie, ankle and back. During the weekend, I had none of those problems and still haven't. Other than a sore L ankle...just like you said I would.

I am excited about the direction this reprogramming is heading."

And here is a testimonial, verbatim in his words.

Mike,

Here you go. I hope this works for you. This stuff just seems too simple

I contacted Mike with a goal to ensure I have proper form on the R-Phase drills. Mike conducted an assessment of my injury history and movement patterns. Mike made short work of confirming several issues; some were simple others were unknown to me. The short list: a hammie that refused to fire, an ankle locked, an elbow with less than full ROM... The years of abuse on this frame have taken a toll.

After a few drills, my ankle and hammie were unlocked; exactly what needed after spending the day on an airplane. As an added bonus, my back was pain free for the first time in a month. I went through the RKC II weekend without feeling my body's ailments.

I definitely received more than I anticipated in my meeting with Mike. It doesn't matter if your goal is to set a PR in your event or just to play with your kids; pain free. You owe it to yourself to meet with Mike as soon as you can. Your quality of life is at stake.

Thanks again to Robert for stopping by. More good stuff to come soon and a cool story about a top level athlete and some much need thumb mobility. Yes the thumb!!