Holy hell — thank you.

Seriously.

I hit “send” on the last newsletter, closed the laptop, and braced for impact like a fighter pilot flying into weather with questionable instruments.

Turns out?
Most of you were right there with me.

Replies. Messages. A few folks weren’t thrilled — which is fine. If everyone agrees with you, you’re probably saying nothing interesting.

So we’re back at it.

And today’s theme is eternal, unavoidable, and undefeated:

The Resistance

Steven Pressfield named it years ago, but it keeps finding new disguises. Deadlines.

Family chaos.

Inbox fires.

The sudden realization that it’s 5:47pm and you haven’t eaten, trained, or breathed like a normal mammal all day.

When life goes feral, your health and training systems don’t politely adapt — they get stress-tested.

And this week?
Mine cracked.

Yesterday was not heroic.

I didn’t swan-dive into a Costco-sized bag of Cheez Doodles — so let’s call that a moral victory — but I did spend the entire morning telling myself I’d lift and row at noon…

…and didn’t make it into the Extreme Human Performance Center (also known as the garage) until 6pm.

Six.
PM.

What remained of my carefully planned, science-driven, high-performance masterpiece?

​One lonely 6-minute progressive row as I teach in the Flexible Meathead Cardio course.​

That’s it.

No lifting.

No glory.

Just six minutes of controlled suffering on the Concept2 — the erg equivalent of being yelled at by a disappointed strength coach.

Ugh.

And here’s the important part:

This happens to everyone.

Even people like your fav nerd here who

• Has lifted for 32 straight years
• Teach this stuff for a living
• Built an actual gym ten feet from their kitchen
• Literally need to open a door and step outside

The Resistance does not care who you are.
It does not care how smart you are.
It does not care how many certifications you have framed on the wall.

So here’s what actually matters when life turns into a bar fight.

1) Do something​
Something is galaxies ahead of F-all nothing.

A brutal 2K.
Six minutes of rowing that makes time feel fake.
A few heavy deadlifts and pull-ups.
Kettlebell swings and presses until your lungs file a complaint.

Will it feel like enough?
No.

Does that matter?
Also no.

Something beats nothing every single time.

2) Prepare for chaos, not motivation​
I’m obsessed with having default options at home.

For most people, one solid cardio piece is the linchpin.
An Echo Bike or Concept2 rower lets you do intervals, cardiac work, or “I’m alive but annoyed” sessions without joint destruction or a 30-minute commute.

Add bodyweight work.
Add a couple kettlebells.

Done.

I’ve seen people build freakish work capacity with nothing more than:

• One rower
• Two kettlebells
• Gravity

No mirrors. No influencers. No circus tricks.

3) Violent consistency​
James Clear’s rule is brutal and perfect: never miss twice.

Bad days happen.
Missed sessions happen.
Life occasionally tackles you through a folding table WWE style.

The only unforgivable sin is letting one miss turn into a slide.

Back-to-back days of “I’ll fix it next week,” zero movement, and snack-based coping strategies?
That’s how systems rot.

Life gets crazy for everyone.
And yes — even me.

So here’s the reminder, for you and for me:

Take care of yourself.
Do the smallest effective thing.
Protect your momentum like it’s contraband.

You don’t need perfection.
​You need continuity.

Now go do the thing — your body and mind will thank you.

Much love,
Dr. Mike

PS - if you are looking for brutally simple equipment like the Concept 2 Rower, Echo Bike or even KBs, check out my friends at Rogue - yes, it is an affiliate link

_____________________

Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag
​​Mike T Nelson is a Ph.D. and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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