The Keys for Exercising Pt 1

Tweaks, Set-backs, & Injuries Take us out of Our Exercise Rhythm…

Here’s How to Prevent Them!

HBR Vlog Ep 6 (video below)


How many times a year do you restart your workout routine? 

New Year’s is for sure one, maybe then spring right before bathing suit season, and also the fall when school is back in & summer vacations are over before the holidays?

So why do we stop and start so frequently throughout the year???

Did you know that the #1 reason why people stop their exercise routines is NOT becuase of laziness? It isn’t because of lack of will-power, or commitment either.

It’s because of often recurring: tweaks, pulls, injuries, and excessive soreness/pain.

We conducted an extensive survey of over 5,000 individuals joining various fitness and health facilities over the course of 5 years, and these were some of the statistics we got:

  1. 98% of individuals had experienced a major injury in their lives.
    • Might sound high, but think about how many adults you know that haven’t gone through an injury or two… or 10?
  2. 90% of those injured still felt at risk for re-injury.
    • Meaning they still felt like they had a weak back/knee/elbow/shoulder/etc.
  3. 82% of those at risk for re-injury had been regularly seeking treatment.
    • Had been to a PT, Masseuse, Chiro, followed a rehab routine, etc.
  4. Then, 75% had discontinued their routine- after 6 weeks.
  5. Finally, 90% had discontinued their routine- after 3 months.

…And the #1 reason they stopped- reaggravation of their injury or a new pain/injury altogether…

That’s right, we aren’t getting in worse shape every year because we are bad people that are lacking the motivation to stay healthy… It’s because we are hurting ourselves to the point where it interrupts our rhythm and takes the wind out of our sales while we recover.

So then, why is it that it seems everyone is hurting/tweaking/injuring something each year? Well, in-short it is because we are exercising the wrong ways

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Take one of our clients, Marissa, for example: a mother of 3, enjoys group class workouts, and racing in a few triathlons each year… But she had DDD in her lumbar (degenerative disk disease), along with a few other tweaks and pains, which prevented her from consistently training, and often resulted in a need to drop out of races.

The main reason for Marissa’s issues was due to the type of workouts she was doing and the muscle groups they were emphasizing: Anterior musculature (aka muscles that are in-front of your body). These were pulling her posture out of alignment and compromising her back.

Many common exercises we do are anteriorly focused: push-ups, leg press, mountain climbers, burpees, crunches, shoulder raises, leg lifts, wall squats, cycling, many plank variations and much more. But a big problem with that is that most of our musculature is supposed to be posterior (behind-us)…

Roughly ⅓ of your muscle is anterior, and ⅔’s are posterior… think of the hamstrings, the literally “big ass” glutes, and all the back musculature.

So right off the bat we are often putting too much time on a minority part of the body. Combine that with years of sitting at a desk in school, driving, at the computer, watching tv, etc which all tighten up & shorten the muscles in-front of us… Well, let’s just say we really like to rotate and compress our hips, wear out our spines, roll our shoulders forward, and put a ton of tension in the neck.

These techniques that pull us further out of alignment are the main causes we see consistent tweaks and injuries around our workout routines. So in this week’s Vlog we are going to take a look at:

  1. Why injuries occur while working out.
  2. The famous Joint-by-Joint theory
  3. What muscle groups we should be focusing on to balance out our bodies.

Also if you’d like our free e-book on the Ultimate Workout Guide click here:

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P.S. If you would like some free 1-on-1 help my team and I would love to connect with you over a free Mobility Consultation Call where we take a deep dive into your functional health goals and work with you to craft a program to achieve them. Feel free to schedule with us directly at: