Injury Prevention Wrap Up

Two weekends ago we hosted a seminar for our members on Injury Prevention, where Dr. Tyler Evans of Arete Chiropractic and our own Coach Ryan helped give us some valuable pointers on how life intersects with training and what we can focus on with health. The seminar was not necessarily about specific injuries, more about taking a global approach. Here are some key takeaways from it:


Life impacts training, and training impacts life. They are not mutually exclusive.

So what exactly does this mean? It means that with whatever you are doing, they are not separate from one another. There is the training side of life and there is the nutrition side of preparation, but then there are other factors that play a huge role in how your body responds and adapts to stressors. Things like sleep, stress management, consistent hydration, and fatigue all play their part in our biology as humans.


If your brain is tired from inadequate sleep, so is your body,
and you won’t perform well. If your muscles are drained from a long workout and poor nutrition following it, then we are setting ourselves up for future setbacks. It’s all part of the equation. Learning your own personal triggers, stressors, and habits is key to forming a strategy around it- and doing anything else is sabotaging your results.


Self Assessment for Self Growth

Regardless of your own goal, we need to constantly evaluate how we are doing. Specifically, how are we doing with our fitness, nutrition, or education? Whether those measures are quantitative or qualitative, working towards a goal needs some level of accountability. This keeps you heading in the right direction, rather than speeding towards an unknown result.


The phrase used in the seminar was “Every destination needs a map.” We constantly evaluate how each person is doing in the gym. From the moment you walk through the door, we watch you train and capture that starting point. We may not tell you how you’re doing all the time, but every now and again we’ll give you specific feedback. We want you to learn how to take accountability for yourself, and that takes some time to learn. Don’t worry, we’ll politely nudge you in the right direction should you need some guidance.


Beyond that, assessment can be more invasive too. At the gym, Ryan does Functional Movement Screens to attack certain areas for improvement, and we tailor that information to your corrective programming in Small Group PT. But, we will also use those results to keep you safe in Team, as well. Additionally, we have relationships with many local providers that can help with whatever we can’t handle.


Keep the Goal, the Goal

In the seminar, there was a lot of talk about goals. Yeah, specifically those boring, long term goals. Dr. Evans (Tyler) had a great line where he said, “We vastly overestimate the amount we can achieve in 3 months, and underestimate the amount we can achieve in 1, 5, and maybe even 10 years.” (or something really smart like that)


Isn’t that the damn truth. Longevity is important. It’s great if we get to our goals in the timeframe we want, but not at the expense of our own health and sanity. If we choose to double down on goals that really matter to us, then we are far more likely to avoid the shiny objects around us and FOCUS on the big picture items like the 5 pillars of health (Eat Well, Move Well, Think Well, Sleep Well, Brain Health).


Regression, Exercise D Syndrome, and Staying in your Lane

A lot of what we preach about exercise is geared to protect you from yourself. We all want to push hard, try sexy exercises, and have fun doing it! But, sometimes attempting the latest and greatest facebook exercise of the day may simply put you at risk for getting hurt. Sometimes we are not ready to do certain things. That’s why having coaches around you is important- to weed this stuff out and make sure you are safe. This is what we mean when we say “Stay in your lane.”


So, while it may not be the more fun or a little more humbling than you would like, regressing an exercise is not a bad thing. It puts you in a better position to succeed at what you are doing! We need to be pushed to try new things, but, only in the most optimal training environment. There is always a risk to training at high intensities -things happen that are unforeseen. But part of the process is recognizing where you are at so you can learn the appropriate steps.


Ah, yes, the dreaded “exercise D syndrome.” All this means, is that we want to avoid skipping over the A, B, and C movements before we get to “D.” You have to learn the basics, master each one of those, and then move on. Going about it the other way will get you hurt. Plain and simple.



Our lives are complicated enough. Between figuring out what’s for dinner, separating the kids when they fight over the remote, and even traffic, life has a way of throwing us curveballs. But, it wouldn’t be fun without them, would it? This is why, when we chat about exercise schedules, nutrition, or managing stress, it’s all about contingency planning through keeping it simple.


Since we are talking about injury prevention here, you will only get the benefits of exercise (Strength, cardiovascular fitness, mobility, stress relief, better sleep, etc.) if you are able to get there and go consistently. Maybe it’s only two days a week, but you never miss those two days. On the actual workout front, unless you are a super nerd like us, you don’t need to spend your free time doing calculations, measuring portion sizes, and wrapping your head around periodization schemes that can get you to Alec’s 405 deadlift.
Let us do that for you, so you don’t have to. Just keep things simple. That’s why we’re here. You get to do the rest and live your life.

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