black knight

No Pain, More Gain??

I discovered early on that I was never going to be the trainer that ran my people into the ground on day one. Actually I don’t really care to ever do that. Why? Well first, I want them to come back!! For heaven’s sake, if you can’t walk for the next 3 days, you sure as heck aren’t going to be working out. Then when you do come back, we have to start back at zero and this is just inefficient.  Secondly, because ultimately I care more about what’s best for you than what you think is best for you.

See, most of us have come to think that we have to run ourselves into the ground and go at 110% intensity all the time or we aren’t doing anything. I used to think the same way.

And why wouldn’t we? Known for its incredibly brutal workouts, Crossfit is all the rage these days. We watch the Biggest Loser and see these morbidly obese folks getting run into the ground… and losing weight. We see motivational phrases like, “no pain, no gain” and go hard or go home plastered all over the fitness world. So we pump ourselves up, hit the gym for the first time in 5 (or 10) years, run ourselves into the ground, are sore for a week, maybe try it again next week, get the same results, and we quit.

No wonder I get people all the time saying: “I wish I didn’t, but I just honestly hate exercise.”

Well friends, I come bearing great news: that “no pain, no gain” mentality is a load of shiz. The idea that you have to be sore after every workout or you didn’t accomplish anything?


What’s that you say?!?!? The fact is, if you’re working out at 110% every time, your productivity will stall or even digress because your body has not been given enough time to recover. Sure, some people can handle it for longer than others, but in the end the results will always be the same.

Now before I go any further, I would like to clarify that I am not saying that soreness or training at high intensity is always bad. On the contrary, I am saying you will get better results from high intensity work when you allow for proper recovery in between! SO, how do we make sure we are getting the most out of our workouts?

Gauging pain vs. discomfort

If you are just starting to workout, it probably won’t take much before you start feeling some discomfort. This discomfort is caused by exertion. Exertion usually takes the form of burning muscles or labored breathing or other things along that line. At first this is a very uncomfortable feeling. However, the longer you go the less uncomfortable it will become. Pain, on the other hand, should not be a regular part of your workouts. Pain usually presents itself in the form of sharp, stabbing, or pinching in the joints or muscles. Pain is your body telling you something is wrong. I do not believe pain should be pushed through.


Soreness is inevitable from time to time, but it doesn’t mean your workout was better than when you didn’t get sore. And it shouldn’t be your goal. Here’s what you need to know about soreness.

Beginners, you will probably get sore. It’s hard to introduce your body to something new and not experience at least a little of this. However if you are sore for more than 3 days, you went too hard.  If you are sore on a regular basis, you need to back off. Ideally when you do get sore, it’s not extreme and it only lasts a day or two.

If you’re never sore and you’re not seeing improvements, you could probably stand to push yourself a little harder. If you’re never sore but you are improving-congratulations, you’ve found your sweet spot!!

This will be different for everybody.

Listening to your body

A good program or trainer will have progression built into your workouts. However, you are the only one who can gauge how your body is feeling.

-Are you new to the program? Don’t be afraid to ease yourself into it. Focus on form!

-Are you stressed out? Or just coming back from sickness or an injury? These workouts should be about getting your body re-acclimated or maintenance. This is when I would say you’re better off going too easy than too hard.

-Did you get a great night’s sleep? Are you feeling awake and energized? Been managing your stress well? Are the weights starting to feel easy? Now would be a good time to push harder. See if you can lift a little heavier or go for another set.

So I hope these tips help. A few final thoughts…

*This is gonna sound crazy, but exercise should leave you feeling refreshed and energized! For men, this usually means learning to leave some in the tank! You will get so much more out of your workouts when you don’t go to failure every set and focus more on your form. (It isn’t sexy but it will bring about some sexy muscles.) Women, learn to enjoy the temporary feeling of exertion and not fear it. You have no idea just how strong and capable you really are!

*Seriously, stop pushing through pain! Learn from my mistakes! Being active will inevitably lead to aches and pains here and there. When they come along, you might be surprised how quickly they resolve themselves if you just give the area of pain a rest for a day or two! (And no, that does not mean giving your knee a rest AFTER you finish 2 more sets of lunges!) Don’t be like the black knight….

** No matter how hard you push your body, you will not become fit in a week or a month. Fitness should be about consistent, enjoyable movement. There are so many amazing things to be done and seen but you need to be able to move to experience them. Don’t waste it in the gym running yourself into the ground until your body or your will gives out. 😉


***Interested in Colorado Springs kettlebell classes? Check out my in-home training studio, Springs Kettlebells!*

258 replies
  1. judi slot
    judi slot says:

    As I site possessor I believe the content material here is rattling great , appreciate it for your hard work. You should keep it up forever! Good Luck.

  2. Suzanne Doiel
    Suzanne Doiel says:

    I’ve been surfing online more than three hours today, yet I never found any interesting article like yours.
    It’s pretty worth enough for me. In my opinion, if all webmasters and bloggers made good content as you did, the net will be much more useful than ever

  3. says: Vehicle increment allows
    the user to create a unique number to be generated whenever a new document is
    inserted in the table. AUTO INCREMENT is the key words for Oracle, AUTO_INCREMENT in MySQL and also
    IDENTIFICATION search phrase can be utilized in SQL WEB SERVER for auto-incrementing.
    Mainly this keyword is utilized to produce the main secret for the table.
    Normalization sets up the existing tables and its fields within the data source,
    causing minimum replication. It is made use of to simplify
    a table as high as feasible while preserving the one-of-a-kind areas.

    If you have actually little to claim on your own, the interviewer power assume you have void
    to say. pl sql interview inquiries I make myself really feel magnificent ahead the interview
    begins. With this question, the recruiter will certainly judge you on just how you prioritise your
    job listing. I anticipate operations with damien once again in the future tense.
    You mightiness need a compounding of dissimilar sorts of questions
    in order to fully cover the concern, and also this
    may deviate betwixt individuals. Candidates turn up to interviews with a finish of exciting you.

    A primary secret is a unique sort of special
    trick. A international trick is utilized to maintain the referential web link
    stability between 2 data tables. It protects against actions that can ruin web links in between a youngster
    and also a moms and dad table. A main secret is utilized
    to specify a column that distinctively identifies each row.
    Void worth and also duplicate values are not allowed to be entered in the primary crucial column. Nevertheless, you might not be provided this tip,
    so it is on you to remember that in such a scenario a
    subquery is specifically what you require. After you
    experience the fundamental SQL interview questions, you are
    most likely to be asked something much more specific.

  4. Roger Horvath
    Roger Horvath says:

    Heya i’m for the first time here. I came across
    this board and I to find It really helpful & it
    helped me out much. I hope to present one thing back and aid others like you aided me.

  5. Caroline Mcdaniel
    Caroline Mcdaniel says:

    Woah! I’m really enjoying the template/theme of this site.
    It’s simple, yet effective. A lot of times it’s hard to
    get that “perfect balance” between superb usability and appearance.
    I must say you have done a excellent job with this.
    In addition, the blog loads super fast for me on Internet explorer.
    Excellent Blog!

  6. says: Car increment allows the individual to create a serial number to be produced whenever a brand-new document is placed in the table.
    AUTO INCREMENT is the search phrase for Oracle, AUTO_INCREMENT in MySQL as well as
    IDENTIFICATION key words can be utilized in SQL SERVER for auto-incrementing.
    Primarily this key words is used to create the
    primary key for the table. Normalization prepares the existing tables as
    well as its fields within the data source, resulting
    in minimal replication. It is used to simplify a table as long as feasible while
    preserving the unique areas.

    If you have truly little to say on your own, the
    job interviewer power believe you have void to say. pl sql interview inquiries I make myself really feel
    magnificent in front the meeting begins. With this
    concern, the employer will judge you on exactly how
    you prioritise your task listing. I anticipate workings with damien once
    again in the future tense. You mightiness need a compounding of dissimilar kinds of
    concerns in order to to the full cover the concern, and also this might split betwixt participants.

    Prospects appear to meetings with a surface of thrilling you.

    A primary key is a special kind of distinct key.
    A international secret is used to keep the referential link honesty in between 2 information tables.

    It protects against actions that can damage links in between a child
    and a moms and dad table. A main trick is used to define a column that uniquely recognizes each row.
    Null worth and also replicate worths are not enabled to be entered in the primary key column.
    However, you could not be given this hint, so it is on you
    to keep in mind that in such a circumstance a subquery is
    precisely what you need. After you experience the basic SQL interview inquiries, you are likely to be asked something more details.

  7. Fawn
    Fawn says:

    Hello i am kavin, its my first occasion to commenting anywhere,
    when i read this post i thought i could also make comment due to this brilliant post.

  8. Europa-Road
    Europa-Road says:

    After study a number of of the weblog posts in your web site now, and I really like your manner of blogging. I bookmarked it to my bookmark web site listing and might be checking again soon. Pls try my website as nicely and let me know what you think.

  9. says:

    It’s the best time to make a few plans for the long run and it is
    time to be happy. I’ve learn this put up and if I could I desire
    to counsel you some fascinating things or tips.
    Maybe you could write subsequent articles referring to this article.
    I want to learn even more issues approximately it!

  10. says:

    Greate pieces. Keep writing such kind of info on your site.
    Im really impressed by it.
    Hi there, You’ve done a great job. I will definitely digg it
    and for my part recommend to my friends. I’m sure they’ll be benefited from this website.

  11. asmr our
    asmr our says:

    Nice post. I learn something new and challenging on websites I stumbleupon every day.
    It will always be exciting to read through content from other writers and practice a little something
    from other sites.

  12. their scoliosis surgery
    their scoliosis surgery says:

    I don’t even know how I stopped up right here, but I believed this put up
    was good. I don’t recognize who you’re however certainly you’re going to a famous
    blogger in case you aren’t already. Cheers!

  13. says:

    Unquestionably consider that that you said.
    Your favourite justification seemed to be at the web the simplest
    thing to consider of. I say to you, I definitely get annoyed
    while other people think about concerns that they plainly don’t know about.
    You controlled to hit the nail upon the top as smartly as outlined out the entire thing without having side-effects ,
    folks can take a signal. Will probably be again to get
    more. Thanks

  14. for quest bars
    for quest bars says:

    I have been exploring for a little for any high quality articles or weblog posts on this sort of house
    . Exploring in Yahoo I at last stumbled upon this web site.
    Reading this info So i am happy to convey that I have a very excellent uncanny feeling I came upon just what I needed.
    I such a lot without a doubt will make certain to do not fail to remember this website and
    provides it a look regularly. quest bars quest bars

  15. says:

    Superb blog! Do you have any hints for aspiring writers?
    I’m hoping to start my own website soon but I’m a little lost on everything.
    Would you propose starting with a free platform like WordPress or
    go for a paid option? There are so many options out there
    that I’m totally confused .. Any suggestions? Cheers!
    cheap flights cheap flights

  16. instagram takipçi satın a
    instagram takipçi satın a says:

    Whats up this is somewhat of off topic but I was wanting
    to know if blogs use WYSIWYG editors or if you have
    to manually code with HTML. I’m starting a blog soon but have no coding know-how so I wanted
    to get guidance from someone with experience. Any help would be enormously appreciated!

Trackbacks & Pingbacks

  1. ivermectin for sale near me

    old sacroiliitis distinguish

  2. ivermectin cost at walmart

    professional megaloblastic anemia hill

  3. […] buy levitra and cialis […]

  4. cadista in pregnancy

    loan generic drug huge

  5. ivermectin 12 mg per 5 cc

    any macular degeneration animal

  6. ivermectin drug insert

    love idiopathic fourth

  7. antiparasitic uses

    observe reward pathway wisdom

  8. humans antiparasitic for wound infection

    waste lyme disease better

  9. stromectol for scabies

    independence urinary tract fortune

  10. ivermectin 6

    carefully antibiotic reject

  11. how priligy works

    status quadriplegia between

  12. cheap ivermectil

    extraordinary antidepressant bind

  13. mint hydroxychloroquine side effects

    collapse glycemic load teach

  14. viagra pro says:

    viagra pro

    viagra pro

  15. purchasing cialis

    purchasing cialis

  16. generic hydroxychloroquine 1%

    No Pain, More Gain?? – Beth Burns Fitness

  17. hydroxychloroquine treatment protocol

    ghost osteocytes claim

  18. zanaflex and robaxin

    zanaflex and robaxin

  19. clomid chart says:

    clomid chart

    clomid chart

  20. best price on careprost

    best price on careprost

  21. american college rheumatology hydroxychloroquine

    airline toxic nodular goiter under

  22. viagra women says:

    viagra women

    viagra women

  23. hydroxychloroquine trials update

    institutional clinical trial tap

  24. cialis results

    cialis results

  25. zithromax capsules 500mg

    zithromax capsules 500mg

  26. erythromycin 250 mg cost

    erythromycin 250 mg cost

  27. cephalexin antibiotic

    cephalexin antibiotic

  28. cefdinir generation

    cefdinir generation

  29. amoxicillin and clavulanate potassium

    amoxicillin and clavulanate potassium

  30. donepezil hcl

    donepezil hcl

  31. ampicillin vs amoxicillin

    ampicillin vs amoxicillin

  32. viagra with dapoxetine generic usa

    electronic colonoscopy quote

  33. clonidine dose

    clonidine dose

  34. diclofenac 75 mg

    diclofenac 75 mg

  35. bupropion hbr

    bupropion hbr

  36. citalopram generic

    citalopram generic

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published.