Creed Chennai

Why is there so much dialogue on deadlifts causing back injuries? Is it true?

There are so many reels on why deadlifts are bad for you. I even saw some doctors rating the exercise as a ONE. But, is that even true?

No. It’s hardly the truth. Deadlift is one the best-known exercises for your back. What should you do to make it your best friend?

✅Learn the form well. It all starts here. The hinge is one of the most important and crucial movements you need to learn at the gym. So, make sure that you learn it well.
✅A slight arch in the back when you lift your 1RM is permissible. But, starting off the lift with an excessive arch will set you up for injury.
✅Work with a coach to make your progression systematic. Don’t rush in to lifting heavy without a proper plan.
Hinging helps in strengthening your lower back. However, remember that FORM is more important than reps. Instead of falling for every information that a reel promotes, look up on the science behind the movement.
Deadlifts are GOOD for you!

Is it safe to workout with Diastasis recti?
DR is nothing but, when the “six-pack” muscles (re**us abdominis) separate along the midline of your belly. This happens when the connective tissue in between stretches and thins out, creating a gap.
It is most common during and after pregnancy from excess pressure or a weak core.

Common signs include:
👉🏾A bulge around the belly button
👉🏾Soft, jelly-like feeling down the middle of the stomach Coning/doming when you lift your head or strain
👉🏾Lower back pain or poor posture
👉🏾Weak core or pelvic floor issues

What to do next:
✅Speak to your gynaecologist first
✅Get a proper assessment
✅Work with a coach who understands pelvic floor + core rehab
Your body isn’t failing you — it just needs the right kind of support. 💛
Save this & share with someone who needs to hear it.

Everything starts and ends with “stress.” What can you do to reduce it?
First of all, I’m not a mental health expert—I’m a life coach (as well as a fitness and nutrition coach).
These are practical tips I’ve gathered from the approaches many life coaches use.

👉🏾Don’t worry about things that are outside your control.
👉🏾At the end of the day, close all the open tabs in your mind so you can start fresh the next morning.
👉🏾Take quiet time to contemplate—no rushing.
✅These days, stress is often driven by overstimulation and constant information overload. Life will always have ups and downs; the key is to keep focusing on what truly matters.
Easier said than done—that’s true. But the one thing you can control is how you respond to stress.

The fittest clients aren’t the 25-year-olds—they’re 35 and above.
This isn’t a fad. I’ve personally been noticing this trend for more than 10 years now.
So why do people over 35 seem more interested in their health?
Because by that age, they’ve come to truly understand the value of good health.
Starting early is still the best approach—before your body starts showing you the symptoms.

Three mindset shifts that’ll help you see results in your fat loss journey
There are many physical and mental things that go on when you’re on your fat loss journey. Here are three mindset shifts, that’ll help you see definitive results:
1️⃣don’t obsess over the number on the weighing scale, especially if you’re a woman. It is bound to lie. Checking every single morning is going to stress you out further.
2️⃣There are good days and bad days. If you mess up with your food or workout on a given day, bounce back the next meal or the next workout.
3️⃣Results take time. Don’t compare or complain. Just keep doing what you have to do.
✅Something like a fat-loss goal has a lot to do with your mind. So work on keeping your mind focused and stay committed to your goal.

Shoes for every workout: What’s best?
Barefoot is often called the gold standard… but the right pair of shoes can seriously level up your performance.
Here’s a quick guide:
🏠 Indoor workouts → Simple, well-fitting indoor shoes
🏃 Running / Cardio → Proper running shoes
🏋️ Squats & Deadlifts → Flat shoes or sneakers
💪 Olympic weightlifting → Elevated heel shoes
And don’t forget sport-specific options such as
non-marking shoes for badminton, CrossFit shoes, Hyrox shoes, and more.
The right footwear isn’t just about comfort, it genuinely helps you move better and perform stronger.
Which shoes are you rocking for your workouts?

Does more sweat or feeling beaten mean it’s a good workout?

Sweat is simply your body’s cooling mechanism. Just excessive sweat doesn’t imply that your workout was fantastic or that it was a good one. You could sweat buckets even when it’s extremely hot!

So, what are the indicators of an effective workout?
Instead of counting sweat drops, experts suggest measuring progress through actionable markers like:
✅Progressive overload: You’re able to lift heavier weights, perform more repetitions with the same weight, or complete more sets than in previous sessions while maintaining good form.
✅Endurance: You can run farther, cycle longer, swim more laps, or finish a high-intensity interval session with lower perceived effort (lower heart rate for the same pace, or maintaining intensity longer).
✅Faster recovery: You need less rest between sets to feel ready for the next one, or you bounce back from hard sessions quicker (e.g., you’re not as sore or drained 24–48 hours later).
✅Strength gains: Beyond just progressive overload in the gym, you’ll real-world strength improvements (carrying groceries easier, better posture, easier daily tasks).
✅Sleep quality: You sleep better and have more consistent daily energy (a sign of positive training stress rather than overtraining).
✅Mental clarity: Regular workouts that are effective often lead to better mood regulation, reduced anxiety, and sharper focus — thanks to endorphins, BDNF (brain-derived neurotrophic factor), and overall physiological resilience.

💪🏾It’s time to change your mindset and work on real and quantifiable parameters rather than relying on “sweat”.

Patience is key to seeing results.
Have you noticed in traffic, some drivers patiently stay in their lane and make way for an ambulance, while others tailgate right behind it, hoping to reach their destination faster.
But here’s the thing, you’ll often end up at the same traffic signal, and reach probably at the same time.
The same principle applies to fitness.
However fast you try, short-cuts you use, you will reach your goal only at the stipulated time. Most of the fads fail and that forces you to go back to try the old-school eat clean, workout and rest well plan.
So, here’s what works – but takes time:
👉🏾Follow your program diligently.
👉🏾Stay consistent.
👉🏾Even if your progress feels slow, it’s still real progress.
✅Shortcuts only take you in circles. True results come from patience and steady effort.

Why is it important to include jumping in your program?

Jumping and plyometric exercises offer powerful benefits for people of all ages, especially as we get older. Here’s why they’re worth including in your training:
✅Cardiovascular health and conditioning
These explosive movements demand significant energy and force, which strengthens the heart, improves lung capacity, and boosts both anaerobic power and aerobic endurance over time.
Plyometrics also target your fast-twitch muscle fibers that power quick, explosive actions like sprinting, jumping, and rapid directional changes.
✅Stronger bones
The high-impact forces from jumping stimulate bone remodelling and increased bone density. This is especially valuable for middle-aged and older adults at higher risk of osteoporosis, helping to reduce the likelihood of fractures and bone loss.
✅Better balance and coordination
As we age, balance and proprioception naturally decline. Plyometric training requires precise, rapid movements that sharpen body awareness, reaction time, and overall coordination—lowering the risk of falls and injuries in daily life.

❤️Remember, adding jumping and plyometric exercises to your routine can deliver impressive improvements in cardio capacity, muscle power, bone strength, and balance. However, these are high-impact movements that should be introduced gradually with proper form and progression to avoid injury. Ideally, perform them under the guidance of a qualified trainer.