Sweat, hurt, and smile!  

You know that meeting your goals means HARD WORK! You know and accepts that extreme results take extreme actions, extreme commitment and ... consistency. 

Training hard to meet your goals comes with the "good hurt". The hurt we choose. The hurt we grow to love because we know it is working its magic to shape, chisel, and mold. 

Score muscles, aching joints  etc..... 

But how can you avoid the bad hurt? The hurt that could cause you to lose what you have gained or worse.... cause you to miss workouts?

Here is what works for me....

In the gym:

Warm up at least 10 min

Prep with a few functional movements that recruit the muscle groups you will be working

Keep focus- mind muscle connection......devote your attention to the movement you are preforming 

End with a little cardio and then a stretch at least 10 min

Make the foam roller part of your routine 

Out of the gym:

Nutrition- diet high in protein will help to maintain muscle fiber strength and help to promote a quicker recovery

Supplements- make sure to take your multi vitamin and your glutamine to help to speed recovery

Massage- try to pamper yourself every once a week  (this one is my fav)

Sleep- get as much as possible (this one is hard for me)

Tough love from the foam roller.....

Learn to love this hurt too lol. It is classified as a "good hurt". Foam rollers will help you attack knots and prevent injury. Try to spend time with the foam roller 2-3 xs a week.