41. If something hurts, don’t try to train through it, train around it. Injuries and pain are sometimes the best teachers but they are also costly and inconvenient. No gym PR is worth surgery and 3 months in a cast.
42. When it comes to fitness education and quality information, social media is a double-edged sword. Choose your mentors carefully and examine exuberant claims with skepticism.
43. Zero calorie beverages with added FAT soluble vitamins are worthless. Fat soluble vitamins (A,D,E,K) are only absorbed in the presence of fat (hence the name: “FAT soluble”) so putting them in a zero calorie beverage essentially renders them useless and is simply a marketing ploy to increase sales.
44. Protein and veggies are your friends; if you’re trying to lose weight and you’re still hungry after a meal, these should be your first option before additional carbs or fat.
45. Creatine and whey are a solid starting point for any athlete – high school, professional, or otherwise. Literally everyone benefits from both of those compounds.
46. Anyone who tells you that calorie balance is all that matters at the end of the day is sorely mistaken and misinformed. There’s a reason entire degrees are dedicated to nutritional science, it’s much more in-depth than simple macros and micros if you’re interested in preserving long-term health and vitality.
47. Strength training is literally weighted stretching. If something remains chronically “tight”, this is likely a positioning or strength issue. For example, if your hamstrings seem abnormally tight 24/7, you may want to consider a 6-8 week block with heavy emphasis on RDLs, glute bridges, rollouts, reverse crunches, and rear foot elevated split squats (RFESS). Beware, you’ll likely need a new wardrobe when the 8 weeks is over.
48. Muscle soreness is rarely an accurate indicator of strength progression or hypertrophy. In fact, if your goal is #livesore then you’re likely going to spend much of your time exhausted, stiff, and frustrated with your lack of progress.
49. You need to take responsibility for yourself and your health. No one else is going to provide all the answers so we need to stop looking to solitary sources for primary solutions.
50. I have yet to meet anyone who goes to bed at 10pm, sleeps wonderfully through the night, and consistently wakes up feeling well rested and rejuvenated.