The $247,000 Lesson About Pain Management

Last month, hotshot executive Mark Stevens learned an expensive lesson about ignoring workout pain.

His “push through it” mentality didn’t just sideline him from the gym – it cost his company a quarter-million in lost deals while he was strapped to a hospital bed with a preventable injury.

Here’s the truth: Pain isn’t weakness leaving the body. It’s your million-dollar machinery sending you a message.

And today, I’m giving you exactly what the top 1% of performers do differently.

1. The Elite Performer’s Pain Prevention Protocol

Listen up. Dr. Stuart McGill, the guy who fixes broken NFL players and Olympic athletes, found that 83% of workout-related injuries are preventable.

Here’s what the pros do that you don’t:

The 5-Minute Money-Maker Warm-up

  1. Cat-cow spinal waves (30 seconds)
  2. Hip capsule rotations (45 seconds on each side)
  3. Shoulder blade slides (30 seconds)
  4. Mini-band walks (2 minutes)
  5. Movement pattern rehearsal (1 minute)

Do this sequence before every workout. No exceptions.

2. Your High-Performance Insurance Policy

Research from the American College of Sports Medicine shows that elite performers follow a specific pain prevention hierarchy:

Pre-emptive Strikes

Real-Time Monitoring Use this “Traffic Light” system during workouts:

🟢 Green: Minimal discomfort, crisp movement

🟡 Yellow: Dull ache, modify intensity immediately

🔴 Red: Sharp pain, stop and reassess

3. The Recovery Revolution

Here’s what Dr. Kelly Starrett (physical therapist to Olympic gold medalists) calls the “Million-Dollar Maintenance Protocol”:

  • 10 minutes daily mobility work
  • 2-minute position checks every hour
  • Weekly movement assessment using your phone’s camera

Quick Win: Set three daily “posture alerts” on your phone. Your spine will thank you, and so will your bank account.

This Week’s Power Move

Implement the “3-2-1 Pain Prevention System”:

  • 3 mobility drills before each workout (pick from the Money-Maker Warm-up)
  • 2 recovery techniques post-workout (foam rolling + static stretching)
  • 1 daily movement assessment (use your phone camera)

Keep pushing (smartly),

Ritchie

P.S. Here are 3 ways I can help you whenever you’re ready:

1. 28-Day Vitality Boost Need more energy? This 28-day challenge gives you daily workouts, a personalised nutrition plan, and exclusive coaching—all to recharge and transform your body. Reply with “Vitality” to claim a spot.

2. 10 POUND Program Waitlist

Want to lose 10 pounds in 10 weeks without drastic changes? Reply with “POUNDS” to get on the list.

3. Private Coaching

To hit your peak for personalised support, reply with “Private.” Tell me about your goals, and I’ll share the details.

P.S. Remember – every minute spent on prevention saves 10 minutes of cure. And in our game, time is money.

References:

  1. McGill, S. (2024). “Back Mechanic: The Secrets of Elite Performance”
  2. American College of Sports Medicine (2023). “Pain Prevention Protocols in Elite Athletes”
  3. Starrett, K. (2024). “Becoming a Supple Leopard 3.0: The Ultimate Guide to Resolving Pain”

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