Important Advice!

I opened my e-mail today and read an informative article from Tosca Reno. Recently she was injured while diving into her pool and it made me think, what would I do if I was injured? I know for me, it's one of my biggest fears. My workouts are something I can control, something I love, but what would I do if I couldn't workout like I usually do?

Here is Tosca's article, I hope it's useful for all of you. I know I'll be printing it out to remind myself if, heaven forbid, I ever get injured.

Injuries happen to everyone and they can be discouraging. But if you follow the advice below you’ll be able to heal as quickly and effectively as possible so you can get back to your regular routine.

1. Visit an Expert: It’s easy to think you’re injury isn’t all that bad, especially if you’re a tough Sister-in-Iron! But it’s best to get an expert opinion. They’ll tell you exactly what happened and how to approach the healing process.

2. Modify Your Workout Plan: I had to cut my leg workouts and focus on upper-body training. I also adjusted my cardio to involve arms only. Use training books and magazines to find exercises that won’t stress your injury. Do what you can within the limits of your injury. This may mean completely taking a break from your training. Listen to your healthcare expert and your body.

3. Seek Out Alternative Therapies: My physiotherapist administered acupuncture to encourage the healing process. It was very effective for releasing the tension in my muscle. Don’t discount the benefits of acupuncture, massage and hydrotherapy among other alternative therapies when you are recovering. Discuss these options with your healthcare provider to find out what’s available for you.

4. Eat Clean: Following The Eat-Clean Diet™ should be at the heart of all recovery efforts. Your body needs the best fuel it can get at this point because it will be working extra hard to heal. Fill up on lots of veggies, fruit, whole grains, lean protein and water. You can also discuss taking supplements with your healthcare expert to encourage further recovery. Eating well is especially important if you need to stop training altogether during your recovery. You don’t want to ruin all of your hard work!

Take care of yourself,



The most important thing we need to remember is, take a break! Make sure you schedule in active rest weeks to avoid over-training. Over-training is the number one cause of injury among athletes and fitness enthusiasts! I know I schedule in an active rest week every 4 weeks for this very reason. That doesn't mean you sit on your rear for a week, it means get outside and take a walk, go for a swim, do lots of yoga, just keep moving but at a slow jog instead of a sprint : )

Nicole