Recently, I was attempting my 7th leg squat repetition, and zap – an erector spinae muscle strain, or sprain occurred. This very surprising event forced me to stop immediately, and slowly head home in pain.I think in 25 years of training this is only the second minor injury that I had experienced.

Please be advised, if you workout, there will probably be a time when you suffer from a muscle spain. Heck, you don’t even have to workout, and there is a good chance in your lifetime that you will experience discomfort from a muscle, or joint sprain.

So what should you do if this happens to you? Here is what I did to help my recovery. It took one week, and I was back in the gym.

1. Stop what you are doing! If you strain a muscle you will know it. It has a tendency to talk back. Therefore, don’t tough it out. Stop the exercise immediately.

2. Don’t panic! Stay calm.

3. Head for the ice to begin R.I.C.E. Applying ice immediately after the injury occurs, and up to 48 hours, will significantly assist your recovery by alleviating pain, and reducing swelling. Ice will limit blood flow to the muscle, and help manage some of the discomfort.

You will want to ice the injured area for 15 minutes only, then take 20 minutes off, and ice again for another 15 minutes. You can repeat this cycle for as many times as you like up until 48 hours.

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When you buy groceries do you study the food labeling closely? If not, you could be getting the wool pulled right over your eyes. In the short video below I list 7 examples of how food labels can mislead you. Don’t let it happen to you! This video will open your eyes, and get you thinking about what these labels are actually saying. Go watch the video, right now to find out. 

Are food manufacturers concerned about health, or profit? You might be surprised. Watch the video below, and leave you comments in the box provided at the bottom of this page.

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We all know that eating too much saturated fat is not good for our arteries. However, did you know that your muscle growth nutrition by eating too much saturated fat may actually stunt your lean tissue development? Yikes! All that hard work in the gym for nothing!

People working out hard to increase muscle tissue need to pay very close attention to this short video below! My personal goal is to limit my saturated fat consumption to less than 20 grams each, and every day. If increasing muscle is your primary goal, then turn up your speakers, and watch the short video below. Doing so may improve your muscle development.

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