4 Tips to Reduce Pain While Working Out

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Reaching your health and fitness goals sometimes happens with a cost. We aren’t talking about money this time around. Avid gym rats and fitness instructors will be the first to tell you to get the gain, you need the pain.

In this workout series, we want to discuss ways to reduce pain while working out. Listen, it isn’t easy avoiding pain if you want to reach some seriously high goals that you set out to achieve. However, there are ways to minimize that risk, and harness the power that lies within you.

Top 4 Tips to Help You Stay Pain-Free During Workouts

The next time you go to the gym, you can be sure to safely practice our top four tips. What you will get out of it is lower inflammation and top-notch health that will help you be pain-free. In addition, you can get stronger, more fit and reach your goals much faster. Are you ready to get started? Great, let’s begin.

this picture shows a woman who needs to learn how to reduce pain while working out

#1: Lift Weights With Great Technique

One of the worst ways to get injured is lack of knowledge on how to properly execute a specific lift. For example, if you are doing power cleans and you have incorrect technique, it can easily lead to back injury. So, take it from our experts here first – learn the proper techniques!

#2: Use a Dynamic Warm Up Routine

Before every workout you should strongly consider going through a dynamic warm-up. This involves static stretching and loosening up the major muscles in your body. If you commit to this before every lift, run or class, you will reduce the risk of injury immensely.

#3: Stretch Your Muscles

Here we go, not the stretching again! To be honest, stretching helps reduce pain all by itself. And, the more you do, the less pain you are likely to have. If you commit to a pre and post workout stretching routine, you will easily reduce your pain. Some stretches include leg extensions and bare back bellys.

#4: Use a Foam Roller

This is one of the best things we have ever incorporated into our workouts. In fact, the fitness classes that we run here at Stay Fit Studio Key West require our members to foam roll 5 minutes before and after the class. This helps prevent injury by loosening up the muscles in the legs, which in turn helps the overall strength.


For years we have been studying ways to prevent injury and reduce pain for people that love working out. You have to understand that just a minor injury can set you back weeks in the fitness world. All the goals and dreams you are trying to achieve can come to a complete stop if you get injured, or, if you have a small amount of pain in certain areas of the body.

With all that being said, stick to our four tips. Make them a daily habit and add them into your workouts. If you can do that, we know you will be stronger, healthier and you will reach your goals without pain.

Staying Physically Fit and Healthy During Covid-19 Quarantine

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During this unprecedented time, it’s easy to let the fear, doubt, and emotions of the situation get the best of us. Whether you recently found yourself home without a job, home with your kids while trying to maintain a job or home juggling all the things while dealing with the stress and anxiety without your usual escapes it’s easy to let our health and fitness fall to the wayside.

Maybe you used to hit the gym every morning but now your gym is closed. Perhaps you used to head out for a jog in the evenings but now it’s too dangerous to be outside around others so you’re forced to stay home.

The infamous “invisible enemy” and the novel infectious disease Coronavirus is causing the World to change the way we workout and eat.

Healthy Diets and Fitness Workouts

We’re all dealing with the side effects of this necessary quarantine, but there’s good news: you don’t have to let it be an excuse to foil all your fitness. Instead of letting this time be a setback in your journey, let’s use it as a stepping stone to the next level. Renowned women’s fitness and health experts – Fit Healthy Momma also agrees, as their CEO, Tami Smith, says, “this is a hard time for many people across the world, but it is also an opportunity to become more physically fit and healthier.”

There are so many benefits to exercise, including the fact that the endorphins released can help elevate your mood and make this time easier and more productive. In this article, we’re talking about the top ways to stay fit and healthy during this time at home.

#1: Move Your Body Everyday

So, you can’t get to the gym, you can’t take your workout to the streets, and you’re feeling despair. We get it. Luckily, there are plenty of ways to stay fit and active right from home.

There are so many fitness apps and programs available that will help you achieve, even further your fitness goals. If you’ve never worked out from home before, there’s never been a better time than now to start.

Some of the programs we love for mommas who want to get a good workout from home with limited time and equipment include Obe Fitness, Peloton, and Tone It Up. All three of these platforms allow you to choose live or on-demand workouts that can be completed with little to no equipment and from the comfort of your own home — you can even do most workouts with your kids running around with you!

#2: Get Your Water In and Limit Snacking

Now that your routine has changed, your eating and drinking habits may have changed along with it. Spending more time at home often means we’re heading to the snack cupboard more and forgetting to pick up our water bottle and drink as often as we should.

It’s possible to stay on track with your water consumption and eating habits, but you’ve got to be dedicated. Set yourself up for success by making sure you have a large water bottle filled and at the ready at all times. Also, don’t buy the snacks and treats that you know you’re going to have a hard time resisting. If they’re not there, you can’t eat them!

#3: Take a Deep Breath and Relax

With all the additional stress, anxiety, and pressure you may be feeling during this time, the last thing you want to do is put any additional unnecessary stress on yourself and your body.

Didn’t fit that workout in? So what, move on. Ate a whole sleeve of Oreos? It happens, don’t beat yourself up. Remember, self-care is all about treating your body right. We all slip up sometimes and nobody is perfect.

Instead of looking at your workout as a punishment or a “have to,” think of it as a “get to” — the time in your day that’s reserved just for you.

Above all, know that this too shall pass and who you are on the other side of this time is up to you.

Winter Workouts

Winter time in Key West isn’t nearly as bad as up in the Northeast, that’s for sure. When you decide you want to start working out, does the weather really matter?

If you make excuses, you’ll never start your fitness regiment. So, don’t let the weather slow you down, even if you do live up North where it is extremely cold in the winter.

Running in the Cold

Listen, this isn’t ideal. However, if you want to up the ante and start training like an animal, you’re going to have to start running in the cold weather. All it takes is a little self discipline and the right attitude.

Treadmill Workouts

You don’t need to run outside ALL THE TIME! What you do need to do is sacrifice some time to get on the treadmill. This can be a treadmill that’s home, or at your local GYM – like Stay Fit Studio Key West!