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As I hit my second year sleeve anniversary, I am in awe of all that changed in me One of them

My love for exercising

I love working my body

Pushing my limits and feeling healthier every day

However, like everything in this Weight Loss Journey its always a learning process


May 2020 I just finished running  six miles and came home to do some strength training exercises

I was on my fourth bur pee when I felt a sharp pain in my spine.

Lost control and fell flat on the floor.

The pain was unbearable, and I couldn’t get up

After 30 minutes, I found the courage to crawl to my bed and get my cellphone and call my sister and friend for assistance.

I seriously look like the lifeline commercial.




So after this painful experience, I learned that it could have been avoided had I done certain things.  I wanted to share with you so you can prevent this happening to you




1. Stretch Stretch Stretch

Always make time to stretch before and after your workouts. Sometimes we don’t do it because we are limited on time or don’t find its importance.

Stretching before physical activity helps prevent injury by bringing blood flow to the muscles, warming them up, and decreasing any tightness to avoid strain or tear.

Stretching also

improves our range of motion

decrease back pain

improve your performance while working out


 My mistake

I did not stretch before or after my run.  By the time I got home to do the strength training, my muscles were not ready warmed up. Had I stretched for 5 minutes, it wouldn’t have caused me 3 weeks of no physical activity.



2. Wear Proper Exercise Gear


It’s crucial to research the proper exercise at the time you need for the exercise you will be doing. Footwear is #1. Make sure you know the classification of the sneakers your wearing.  Are your sneakers for running? Climbing? Casual wear.

Make sure to read the description. After you find sneakers that met your exercise needs, then you can worry about their appearance.


My mistake
At one point in my journey, I was wearing casual sneakers to run. I didn’t think it mattered. Didn’t even cross my mind. You have to invest in this fitness journey. When I actually bought running sneakers, I could feel the difference.
I didn’t feel the impact of my foot hitting the ground as much, and felt so much lighter.



I was so disappointed that I wasn’t able to exercise. My first thought was, for sure, going to gain weight.  However, if you are eating healthy. There is always an alternative that you can do.




3. Rest


I love challenging myself, and I love pushing my limits, but I didn’t give myself much room to rest.

Rest days Allows time for recovery. It’s during this time that the beneficial effects of exercise take place. Specifically, rest is essential for muscle growth. Rest days help the tissue heal and grow, resulting in stronger muscles.

Regular rest is essential for staying safe during exercise. When your body is overworked, you’ll be more likely to fall out of form, drop weight, or take a wrong step.

Over training also exposes your muscles to repetitive stress and strain. This increases the risk of overuse injuries, forcing you to take more rest days than planned.

When you don’t get enough rest, it can be hard to do your regular routine, let alone challenge yourself. For example, you might be less motivated to do an extra rep or run another mile.

Even if you push yourself, over training decreases your performance. You may experience reduced endurance, slow reaction times, and poor agility.

Rest has the opposite effect. It increases energy and prevents fatigue, which prepares your body for consistently successful workouts.




Have a proper first aid kit in your home

That night I regretted not having what I needed for immediate medical care.  Not having an ice pack ready to slow down inflammation could have made a difference in my recovery.

Below I have created an essential list of things you should have ready to go in your first aid kit.

– First Aid Kit

–    Advil

Fast targeted Back & Muscle Pain Relief that lasts up to 12 hours

–  Icy Hot Lidocaine Patch

Temporarily Relieves Minor Pain Associated with Arthritis, Simple Backache, Muscle Strains, Sprains, Bruises, and Cramps

–    Mueller 255 Lumbar Support Back Brace

–    Large Sable Heating Pad for Fast Pain Relief

–    Gel Cold & Hot Pack