Lean Body Coaching Newsletter | Issue #106 | April 20th 2013

By Lee Labrada
Hugo Rivera

Our focus in today's Lean Body Coaching Newsletter, is the causes and prevention of joint pain. 

Most individuals who participate in bodybuilding, or sports in general, tend to suffer some degree of joint discomfort at some point in their lives.

The good news is, joint pain need not be inevitable. By employing the strategies outlined by best selling author Hugo Rivera, you can significantly minimize your chances of injury.

Hugo examines the primary causes of joint issues, and shares four simple yet effective strategies you can use immediately to keep your joints safe ...  Click Here To Read More.... 

Today's Recipe : Sausage Stuffed Mushrooms.
By Johnathan Zamora
Sausage Stuffed

Love mushrooms, love sausage?  If you answered yes, to both, you're in luck. The mushrooms in this recipe are delicious and I've made chicken taste like sausage. You get the taste of sausage, without the fat and a significantly increased protein content.

In fact, one batch of this recipe  contains just 325 Calories; 10g Fat; 12g Carbohydrates and a whopping 46g Protein!

Not only does it taste great, but it's incredibly healthy.. Mushrooms contain a unique antioxidant L-ergothioneine which has shown promise of decreasing tumor size and reducing blood pressure. 

Today's "Ask Lee"  :  Exercising After An Accident.

 By Lee Labrada

Today's "Ask Lee", comes from Ruth in Massachusetts, Ruth asks... 


Hello,  I was in a car accident this past November. I wound up with whiplash and a bulged disk.

Prior to that I was a competing powerlifter (5.0'/ 125 lbs 20% BF). I've got the clearance from my doctor to do light training again. 

What can I do to get strength in my back. I'm currently 138 lbs 29% Body fat?

I purchased the Labrada fatloss/ toning stack and I'm following a proper nutrition program.

Hello Ruth, I'm sorry to hear about your accident, it's great news you're on the road to recovery, and able to workout again.  

You didn't mention if your doctor had any caveats regarding specific exercises. Due to that, I'm going to provide some back strengthening exercises with the proviso, you must confirm they are acceptable with your doctor.

These exercises are resistance free, deliberately so. They will serve to strengthen, without putting undue duress on the muscles.

  • Hyper- Extension - slow and deliberate.    
  • The Superman -  lie on the floor face down, arms in front of you and legs straight, at the same time, with an exhale, you lift both your arms and your legs off the floor and hold for a second and lower.    
  • Wide Stance Superman- open your legs and your arms wide and repeat the same movement.

Stretch gently and carefully after your workout, and between sets. 

Reduce Muscle Pain

As a power lifter, you're obviously aware of the more traditional exercises available to you. I would include in these, the dead lift, lat pull downs/ chins and low rows etc. Completed with light weights and perfect form, all are viable exercises for strengthening your back.However, again, with the proviso you check with your doctor. 

You should also pay attention to your abdominals and core in general. Ensuring a strong abdominal wall will help to protect your back during day to day movement and in the gym. 

If you're finding you're consistently sore, I would advise scaling down the training. You mentioned your diet is in check, and you've purchased our Fat Loss and Toning Stack, which will help all help you reduce excess stress from your back. 

I suggest you consider, taking Sorenzyme. It has a profound effect on muscle soreness, and receives exceptionally solid and consistent feedback. You may also want to check out Elastijoint to assist joint recovery after your workouts and maintain strong connective tissue.

Thank you for writing in. We wish you a safe and very quick return to strength and health.  

Until next time,  stay healthy and strong. 
Get lean, live lean!

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition.