So you've been struck by a back injury. You've been training hard for the past year making significant gains and progress, then all of a sudden injury strikes. Here are some great tips for dealing with a back injury.
What do you do when injury strikes? We've asked a few of our coaches for their best tips on how to manage and overcome back injuries without sacrificing progress.
Tip 2 - Keep moving and listen to your body
Take some time to evaluate your situation. Start by eliminating all movements that you know are painful or out-of-bounds as this will not promote healing. I believe that continuing to workout in whatever shape/form you can, will shorten recovery time as long as it is done in a safe and pain-free manner (a lot of this is trial and error). Once you've figured out what you can do, pick something that you'd like to improve on or view as a weakness and dedicate time (2x a week) to get better at it. With a back injury, this will leave pressing and some gymnastics strength movements on the table for you, two areas that CrossFitters can all spend more time on and see benefits across many areas.
Tip 3 - Focus on the progress
Tip 4 - Identify any imbalances
As well as this being an opportunity to put some time into those strict gymnastics movements, upper body strengthening, and unloaded spinal movements (such as lunges), it's also an excellent opportunity to assess imbalance and build a proper foundation for future training. More times than not, our back injuries are as a result of repeatedly training with non-ideal movement patterns and/or hip/knee/ankle mobility limitations or imbalances. Take this time to identify these potential imbalances (or just tightness), and/or motor pattern issues (e.g., knees caving in during squatting), then start working to correct/balance these issues. This will help avoid problems in the future and allow you to continue training with good forward progress for life!
- Coach Adam
A salad is not complete without protein
By Lindsay Mustard, CNP
A common mistake that I see a lot of my clients making is under eating on protein. The most important macronutrient that we need to support our metabolism, muscle mass and to provide a sustained source of energy for our bodies throughout the day.
Next time you sit down to enjoy a hearty salad, make sure that you have a healthy source of protein to pair with it. By adding a bit of chicken, tuna, salmon or plant-based source of protein such as hemp hearts, it will keep you fuller for longer and keep your sugar cravings at bay until your next meal.
Use the diagram below to learn about each macronutrient and which of them overlap and serve as two sources. I encourage you to ensure that you have a pure source of protein at each meal and a healthy source of fat with every meal and snack.
5 Tips to help you enjoy a stress-free holiday season
By Michaela Anderson, CCP
The holidays are a wonderful time to celebrate with family and loved ones. There can also be a lot of stress paired with your Figgie pudding, fruit cake, and Michael Bublé. Here are a few simple tips to help keep your stress levels to a minimum over the holidays.
Tip 1: Quiet Time
Turn on some relaxing music, pull out a good book, or simply close your eyes and listen to your breathing. Avoid playing with your phone during this time and really focus on creating some quiet space in your mind. There are great Apple Music curated playlists for meditation and yoga that can help you wind down and relax. You can also set a timer on your phone to ensure you give yourself enough time to actually relax.
If you are a person who relies on food prep to keep you on track with your goals, ensure you give yourself enough time to get it done. When you start to feel like you’ve got too much going on, ditch any parts of your schedule that aren’t serving you and your goals. Pick the most important thing you can do each day to keep you on track and feeling great and commit to that.
If you have a multitude of events and gatherings to attend, prioritize the ones that you must attend. Send a simple Christmas card, phone call or email to those you cannot join to let them know that you were thinking of them.
Family gossip can be toxic for gatherings as well as relationships. Make a commitment to not feed the fire of gossip with any negativity or energy. Tune out, change the subject, and find your way back to your focus for the event.
Give yourself a break, get help, delegate, order in, buy pre-made, and let yourself enjoy the holidays. There is no need to pretend to be Martha Stewart. Sometimes it’s more fun to simply buy from Martha Stewart instead.
I hope these tips help you ditch the holiday stress and help you enjoy the hustle this year.
About Coach Michaela "Mickey" Anderson
Michaela Anderson is a Certified Coach Practitioner (Life Coach & Executive Coach), Mindset Specialist, Level 2 CrossFit Trainer, and a 200 YTT Certified Yoga Teacher. She is the team leader at CrossFit Closer and works with individuals and groups to improve their mindset and achieve goals.