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The Science of Good Health & Performance

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11

1

21 days ago

The Science of Good Health & Performance.

We're Justin and Carla, both qualified fitness professionals. We coach off your own data — recovery, training load, nutrition — whether you've never trained before or you're eight weeks out from a race.

Carla has been degree-qualified since 2004. Twenty years of getting people to stick to things.

Justin is also a control systems engineer. Twenty-five years building the feedback systems that keep industrial equipment running safely: sensors, thresholds, alerts, and a rule you learn early — never act on one reading without checking it against everything else.

A body under training load gives off the same signals. Most coaching never reads them properly, so we built something that does. Your data goes through our models first. Then both of us read what comes out.

Every programme goes past both of us before it reaches you. Load, exercise selection, nutrition targets, and anything touching an injury or a condition you're managing. If it reached you, we looked at it.

That's the whole promise. Your data, read properly, by two people who are accountable for what they tell you.

Start here → nxstech.net Justin and Carla, the coaches behind NxsTech Performance, heads together, smiling at the camera. taken in Adelaide, South Australia by @nxstechperformance

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2 months ago

The Science of Good Health & Performance.

Week 2 of Simon's nine weeks to the Victor Harbor half marathon, day by day. Same shape as week 1 with a little more in each piece, and a fifth run arrives.

Five runs, about 44 km. Tuesday has 8 hill sprints. Wednesday is an easy 5 km that is written as the droppable run, so nothing else depends on it. Thursday is 2 x 12 minutes steady, still below threshold. Saturday is an easy parkrun and Sunday is 16 km with the last 3 km steady.

This is the plan as set, not a result. Distances are weekly targets, not promises. Save it if you are building a block of your own and wondering when to add a run.

Race day is Sunday 6 December.

#OneScreenOneCoach #NxsTechPerformance #halfmarathon #VictorHarbor #runningplan #HealthAndPerformance Slide 1: Week 2 day by day. Seven day strip: Tuesday 8 km, Wednesday 5, Thursday 9, Saturday 6, Sunday 16. About 44 km in total. taken in Victor Harbor, South Australia by @nxstechperformance

6

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2 days ago

The Science of Good Health & Performance.

Easy, steady or heavy? Most of us only find out how this week compares with last week once we’re already flat.

Our weekly training load check does the sum for you. Enter your sessions, average minutes, average effort out of 10 and average sleep. You get your session load, a plain read against last week, and one suggestion.

It’s free, and it runs on our site:

nxstech.net

#OneScreenOneCoach #TrainingLoad #WeeklyCheckIn #FitnessTracking #RecoveryMatters #BusyAdults #OnlineCoaching #AustralianFitness taken in Adelaide, South Australia by @nxstechperformance

11

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2 days ago

The Science of Good Health & Performance.
Recovery shouldn’t be a guess. Your morning reading goes in, and our model reads it against your own baseline. Thirty days of trend sit on one screen, so you can see how today compares. Start at nxstech.net.
#OneScreenOneCoach #Recovery #HRV #RecoveryTracking taken in Adelaide, South Australia by @nxstechperformance

6

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3 days ago

Ace ran the Melbourne Marathon on Sunday. 3:24:47, 2,880th overall on net time.

This one was all him. We did not coach the block, we logged his numbers, and this is what the day looked like. Average heart rate 154, max 167. Garmin's stamina estimate went from 100% at the start to 12% at the finish. One run added up to 407 intensity minutes, against Garmin's default weekly goal of 150.

Today the recovery starts. We read it against that effort and get him ready for the Victor Harbor Half Marathon.

Ace is part of our 8-week case study

#MelbourneMarathon #MelbourneMarathonFestival #MarathonRecovery #VictorHarborHalfMarathon #RunningData #EnduranceTraining #AdelaideRunners #NxsTech taken in Melbourne, Australia by @nxstechperformance

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4 days ago

Somebody has to be accountable for what your programme actually asks you to do. Here it is Carla.

Not for the marketing. For your programme. Load, exercise selection, nutrition targets, and anything touching an injury or a condition you are managing.

Your data goes in, our software model writes the check-in from it, and none of it reaches you until Carla has read it. She is degree-qualified in physical education from Uni-FMU in São Paulo, registered with CREF, the body that licenses the profession in Brazil, and she has spent twenty years teaching.

That is the part most online coaching does not have. The norm is one person with a phone and a template. Yours is a live data pipeline with a coach who has to answer for what comes out of it.

She has overruled the plan before. That is the job, not a failure of it.

#OneScreenOneCoach #onlinecoaching #adelaidefitness #adelaidepersonaltrainer #southaustralia #strengthandconditioning #womenscoaching #fitnesscoach #datadriven Carla Vieira, co-founder of NxsTech Performance, walking along the sand at the water's edge on a bright windy day, in sunglasses, with breaking surf behind her and a cliff line and houses along the headland in the distance. taken in Adelaide, South Australia by @nxstechperformance

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1

a month ago

The Science of Good Health & Performance.

Runna asks Damo for 35 km in his first Japan week and 36 in his second. It will keep asking while he is away.

Sightseeing at 15,000 to 25,000 steps a day is roughly 11 to 18 km on foot every day on top of the run. His normal week is about 67,000 steps. A Japan week lands between one and a half and two and a half times that.

Runna can’t see the walking, the sleep or how his body is coping. We read resting heart rate, HRV, sleep timing and steps against what was asked. If they turn, we tell him straight.

The case study is free for Damo for the whole eight weeks, and we will post what we find, the good and the bad.

nxstech.net

#OneScreenOneCoach #NxsTechPerformance #marathontraining #running #casestudy #HealthAndPerformance Damo smiling in a black cap, holding up a running shoe. Text: Runna asks for 35 km. taken in Gold Coast, Queensland by @nxstechperformance

17

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5 days ago

We are proud to announce that Krane Burke has joined NxsTech Performance as one of our elite athletes.

Krane is 23, fights out of M16 gym in Seaford, Adelaide, and he competes across MMA, Muay Thai and grappling. He trains twenty two times a week. His coaches run his fighting and they are very good at it, so we are not touching a thing.

We run the recovery. Every session he does, every night he sleeps, every reading off the strap and the scale, logged and read against each other. Heart rate, HRV, training load and body composition, on one screen, every day. Camps get programmed to a fight date and then stop, so almost nobody programmes the fortnight afterwards. That is the part he told us he actually struggles with, and it is where we start.

All of it is his, on one screen, to put in front of his coaches whenever they want it.

He also coaches one to one MMA. He is worth your time.

Be sure to follow along as we help get him ready for his next fight.

Welcome to the team, Krane.

nxstech.net

#OneScreenOneCoach #mma #muaythai #fightcamp #adelaide #southaustralia #recovery #hrv #sportsscience #onlinecoaching #strengthandconditioning Krane Burke mid-fight inside a cage, bare-chested in black shorts, throwing a high left kick that his opponent has blocked with a raised leg. Cage mesh and a crowd behind him. Text across the lower third names him and welcomes him to NxsTech. taken in Adelaide, South Australia by @nxstechperformance

138

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a month ago

Losing the same 5 kg? Both of those are me. The one on the left is 148 kilos.

148 to 106, and the six months it took is the least interesting part of it. Losing weight for six months is not the hard bit. Nearly everyone reading this has already done that, at least once.

What changed for me was that I stopped guessing. Weight, food, training and sleep in one place, looked at every week, and the targets moved when the numbers said to rather than when I felt like they should. Before that I was running on how I reckoned the week had gone, and how you reckon the week went is exactly the thing that is wrong.

That is what we build for people now. Your calorie and macro targets set for you and adjusted as you go, a meal plan built to hit them, a training programme built around your goals, and a coach who reads your actual week and tells you what to change.

Your numbers will not be my numbers. Different starting weight, different history, different life, different amount of it you can give to this. That is why the plan gets built rather than handed to you off a shelf.

If you have lost the same few kilos more than once, the problem was never that you did not want it enough. It was that nothing was watching the trend, so nothing told you it had turned until it was already back.

Have a look at nxstech.net/lose-weight, link in bio. Picking a plan does not charge you anything. It starts a conversation, and nothing is set up until we both agree it is right for you.

What number do you keep landing back on?

#OneScreenOneCoach #weightloss #fatloss #adelaide #adelaidefitness #onlinecoaching #macros #caloriedeficit #sustainableweightloss #datadriven Two mirror selfies side by side. On the left, a heavier man in a bedroom, shirtless, holding a phone up. On the right, the same man in a gym in a Muay Thai shirt and hand wraps, lean, beside a heavy bag. Text underneath reads: Losing the same 5 kg? 148 to 106 in six months. Both of those are me. The one on the left is 148 kilos. Your results will be your own, not mine. taken in Adelaide, South Australia by @nxstechperformance

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4

a month ago

Tomorrow Ace runs the Melbourne Marathon.

This one is all him: the training, the early mornings, every mile. We did not coach this block. We logged his numbers (resting heart rate, sleep, training load) so we can calibrate.

On Monday we start his recovery, read against the load from Melbourne, and get him ready for his next race, the Victor Harbor Half Marathon. Quick turnaround. He is with us for an 8-week case study.

Welcome to NxsTech, Ace. Good luck tomorrow.

#MelbourneMarathon #MelbourneMarathonFestival #VictorHarborHalfMarathon #MarathonTaper #RunningData #EnduranceTraining #AdelaideRunners #NxsTech taken in Melbourne, Australia by @nxstechperformance

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7 days ago

Think you can hang with Krane? On 14 September, in one Muay Thai session in Thailand, he spent 44 minutes 26 seconds above 177 bpm. That is nearly 15 three-minute rounds, three five-round fights’ worth, without the breaks.

Average heart rate 176, peak 203. And that was only about half the session: the strap was off for part of the 125 minutes, so those are the recorded numbers and the real work is higher. One session, not a typical one.

#muaythai #muaythaitraining #muaythaithailand #thailand #heartratetraining #heartratezones #polar #combatsports #fighttraining #trainingdata #athletedata #nxstechperformance Krane Burke in guard in a ring. Text: nearly 15 rounds above 177 bpm in a single session taken in Adelaide, South Australia by @nxstechperformance

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8 days ago