Instagram story viewer> @coachmikeurso> Posts

Mike Urso | Strength Coach for Busy Professionals

@coachmikeurso

3K

followers

3599

following

I help busy professionals
get stronger, leaner & locked in
16 yrs coaching | BJJ black belt | Boston + online
👇 Free 20-min strategy call

POSTS STORIES REELS TAGGED

It’s about going from a completely dis-regulated nervous system to a regulated one! ☝️🧠

When you’re experiencing anxiety, your brain runs in high beta (typically more than 40 cycles per second!). It’s like driving your car at 75mph in beta brainwaves. 🚗💨 You’re moving so fast that you can’t take your eyes off the road to experience anything around you, or you’ll crash. That’s what being hyper-focused on your anxiety feels like. 😟

You have to hit the brakes and slow down to a speed of 45mph in alpha brainwaves, where your brain can better control the car, have time to read the road signs, and maybe even sightsee and enjoy the view around you a bit! 👀🌄

You can’t do that at 75mph! 🚘💨

There are many ways you can slow down your brain’s processing speed to get into a calm and alert state, where you are able to begin SOLVING your problem, instead of staying hyper-focused on the problem itself. 🧘‍♂️✨

Here are 3 strategies you can use today:

1. Mindful breathing techniques - I like the 4-7-8 technique. (Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds)🌬️
2. Guided meditation or visualization - apps or audio recordings (there’s tons, but I use the app Brain.FM)📱
3. Neurofeedback: use technology to gain awareness and control over your physiological state! Consumer at-home devices cost under $300, and I feel immediate benefits using them. 🔬

DM me if you’d like to know more about the 2 devices I personally find most effective! 📲

Give those strategies a shot and let me know how they work for you in the comments below!👇

FOLLOW me for more brain tips to unlock peak mental performance. 🚀

#BrainHealth #MentalWellness #Neurofeedback #Mindfulness #AnxietyRelief #BrainTraining #MentalPerformance #PeakPerformance by @coachmikeurso

291

20

3 years ago

You don’t need a Norwegian interval protocol. You need to walk more and sleep better. Boring wins.

Do you track your training data? Whoop / Apple Watch / nothing? 👇

#zone2 #vo2max #whoop #conditioning #fitnesstips by @coachmikeurso

69

5

18 days ago

The match hasn’t started yet, but the war is already won in my mind.

I don’t look forward, I don’t look back. I stand here in the present, calm and unmoved.

The outcome doesn’t define me—only my discipline does.

Victory and defeat are both illusions; what remains is whether I honor the work and hold myself with integrity. taken in Reggie Lewis Track and Athletic Center by @coachmikeurso

132

3

a year ago

12

1

12 hours ago

Send this to the friend who restarts every Monday. by @coachmikeurso

29

2

2 days ago

The appointment is the system.

A solo workout is easy to move when work runs late. A private session is different because your coach is waiting.

You show up. We train. The week does not get a vote.

DM me TOTAL for private 1-on-1 coaching in Boston or online.

#personaltrainer #bostonfitness #busyprofessionals #strengthcoach by @coachmikeurso

5

0

4 days ago

Woke up wrecked doesn't mean skip. It means check first. Four scores, two minutes, then the decision makes itself.

Send this to the training partner who goes full send on no sleep, or skips every bad morning.

DM me TOTAL if you want the full system I run with clients.

#strengthcoach #mindsetcoach #busytraining #recovery by @coachmikeurso

29

0

5 days ago

The Loop: why motivated people keep quitting.

You don't lack motivation. You lack a floor. Two sessions on your worst week beats five perfect ones, every time.

DM me TOTAL if you're done restarting.

#bjjlife #strengthcoach #mindsetcoach #busytraining #recovery by @coachmikeurso

5

1

7 days ago

Been restarting since 2023? The program was never the issue.

DM me TOTAL if you want the fix by @coachmikeurso

13

0

8 days ago

We’re just here for the leaves 🍁 taken in Pemigawasett River by @coachmikeurso

86

2

9 days ago

Starvation mode isn’t real. Metabolic adaptation is. You’re not defying physics — you just stopped moving.

Eat more. Move more. Lose more. Boring wins.

What’s the lowest calories YOU’VE ever dieted on? 👇

#fatloss #nutritiontips #fitnesstips #personaltrainer #metabolism taken in Boston, Massachusetts by @coachmikeurso

24

7

14 days ago

Creatine protected the brain after 21 hours awake — up to 12% less cognitive decline. Not a muscle supplement. A functioning-human supplement.

Do you take creatine? 👇

#creatine #supplements #sleep #fitnesstips #personaltrainer by @coachmikeurso

36

11

16 days ago