4 Steps to Saving Yourself from Injury

There’s always that voice in the back of your mind that whispers, “Maybe I should skip dead lifting today to save my knees” or “I read somewhere that running wrecks your ankles so I’m going to skip the cardio today” and so on. But if we eliminate these “risky” workouts then what does that leave us with? Yoga? Okay, yoga is great. It really is. But you have to throw something else in there! These “risky” workouts are imperative to overall fitness improvement.

A fear of injury is a perfectly valid fear when it comes to resistance training, probablyIMG_4314 even a healthy fear. Injury is so common! It happens all the time! One wrong move could lead to a lifetime of agonizing pain. So this is something that we should talk about, because getting injured could be fatal and prevent you from being able to exercise for the rest of your life. Why do we even risk it?

What if I told you there were basic, fool proof ways to easily avoid this fatality? I promise the risk is so worth it. So why don’t we just go through these simple steps to avoid the injury before it happens?


I can’t tell you how important this step is. Maintaining neutral spine is essential to maintaining back and spine health of any kind. Keep a nice arch to your back at ALL TIMES. Only a little curvature or over arching could lead to vertebrae or disk injury, especially with a heavy load. Keep that back nice and straight.


IMG_4472Your muscles aren’t ready to exercise when they’re cold. It’s 100% worth the extra five minutes to run a couple laps real quick, head over to the elliptical, Pound out some jumping jacks, or honestly any form of light cardio that gets you moving. The warm up should never be omitted.



I know it looks so much lamer benching your max all alone as opposed to with some punk standing behind you helping you with the weight. But let me tell you, it looks a thousand times lamer when you drop your max on your chest and are pinned to the bench like a fool. Not to mention a nice trip to the ER. Always get a spotter when your lifting heavy, don’t let your ego cause you a lifelong injury.


Your muscles are rubber bands. If they aren’t constantly being stretched out, then one IMG_2930small over-expansion could cause it to burst. Also there is a famous phrase that says ‘Those that are flexible don’t get bent out of shape.’ Now I don’t think this was meant to be about about weightlifting, but it couldn’t be more accurate for the case. Take that last five minutes at the end of every workout to touch your toes real fast, swing your arms back and forth, or even just roll out sore muscles. You will thank yourself later.

Injury can be devastating, or even life threatening. However, the steps to prevent are so easy and take at most five minutes out of your busy day. Don’t be the fool that loses the ability to workout for the rest of their life due to one wrong move. But most importantly, don’t be the fool that lets the fear of injury penetrate their ability to workout at all. The antidote to this lifelong fatality is so simple, so why don’t we take it?


Diet or bust?

I have a lot to say about diets. But let’s be real, who doesn’t. A friend of mine swears that her entire perfect physique is the sole result of eating two meals a day of utter garbage. But that works for her so who am I to judge? Until ten years down the road when she comes to the realization that her glorified figure wasn’t actually a result of her inspired diet plan, but firey teenage metabolism. Don’t we all love this realization.

Before I start ripping on diets I feel that it is necessary to say a few good words about IMG_1694them, because diets actually can be really good. In fact, I would say that overall diets can do more help than harm; if used properly.

Some people simply don’t know how to eat right. For some people, it is hard to spot a difference between a balanced diet of cereal/cookies and protein/greens. Maybe you are one of these people! Diets can be the first step to learning how to eat right and losing weight or gaining weight. Also, diets save the lives of 45 million Americans yearly. So what could possibly go wrong?



Well let’s come back to my friend with her breakfast of oreos and pie crust along with her dinner of a hot pocket and all of the sour patch kids she could fit in her mouth washed down with a monster energy drink. Less calories that normal? Yes. Is she losing weight? Yes. Still gets to eat favorite foods? Definitely. So isn’t this all we as Americans look for in diets?

So what is my friend missing then? Vital nutrition.

Nutrition is critical to health as a whole. Nutrition means variety; getting a combination of carbs, proteins, and fats with 2-5 servings of vegetables and fruits mixed in as well. The only diets that should be undertaken (health issues aside) are diets that include each IMG_2226one of these aspects. Before experimenting with a diet, make sure it includes ALL of these conditions, and check out the link below for a guideline of how to maintain proper nutrition.




Diets are a cycle that circle the same route 90% of the time: On diet, lose weight, goes lax IMG_1690on diet, gains weight right back. This is the reason diets do not work. When most people begin diets they don’t plan on staying on the diet for the entirety their lifetime. Conversely, their end fitness goal will not stick for the entirety of their lifetime. The rewards of diets only last as long as the diet continues, so that is the reason for most diet result in failure.


The remedy to avoiding this failure is simple; change your LIFESTYLE not your diet. Make changes that you can commit to for a lifetime, not a month. Sure the results may take a but longer to appear, but they will last much much longer. If you love bread, don’t omit carbs from your lifestyle! If you have a weakness for the pink IMG_2194starbursts, eat those pink star bursts like its your job on the days that you allow yourself to. Cheat days are a vital addition to any healthy, long-lived diet. Discarding any major component from ones diet cold turkey only leads to splurging on a large scale in a moment of weakness. So make a change YOU can commit to and stick to it.