Celebrity trainers, athletes, and readers share their most embarrassing fitness faux pas with Shape so you don't make the same mistakes!
1. Get out of a toe jam: "When it comes to hiking boots, buy a size up. Your toes will hit the front of the shoe on a downward incline. The constant ramming can cause you to lose a toenail in just one hike. That's how I lost one big nail while trekking in and out of the Grand Canyon." — Andrea Metcalf, celebrity trainer, healthy lifestyle expert, and author of Naked Fitness
2. Hold the phone: "I forgot my iPhone armband for my first half marathon, so I just stuck my cell in my sports bra and ran 13.1 miles. Not smart and pretty gross. My phone had some water damage." — Melissa Thompson, via Facebook
3. How to lose a guy in 10 minutes: "If you're lifting weights in a gym and ask a guy to help spot you while bench pressing, you should avoid getting in a contest with him to see who can lift more. The male ego is a fragile thing. You will lose your weight lifting partner very quickly if you beat him." — Jenn Suhr, Olympic champion and 13-time US National Champion in pole vault
4. Steer clear of sheer madness: "A yoga clothing company approached me about becoming an ambassador and wearing their line. I politely declined because the clothes seemed young and sexy, and I work with a lot of pro athletes, and it's important for me to stay covered, classy, and appropriate. They insisted on taking my class while wearing some samples so that I could see them in action. These bubbly 20-somethings showed up and placed themselves front and center. One of the first moves of my warmup is Happy Baby pose. Their pants were not only see-through, they were so sheer that I felt like I was watching porn. After class, I wrote them a polite email respectfully warning them about the clothes' transparency. I hope you all check your pants before going to class!" — Gwen Lawrence, yoga teacher to the New York Giants, Yankees, Knicks, Rangers, and Red Bulls
5. Don't blow your cover: "I accidentally tucked the back of my running skirt into my fuel belt. I didn't notice it until halfway through my long run. Luckily the skirt had built-in shorts underneath." — Kristen Quevedo, via Facebook
6. Check your bag: "I was teaching spinning in New York City years ago and always had to rush from sports club to sports club, and instructors were not allowed lockers at the time. One morning I forgot to check my bag before leaving the house, and when I got to class, I realized that I only had my sweaty clothes from the day before and was going to be Captain Mildew in a room of 40 women. I had two options: go to lost and found and try on someone else's used clothes, or try to wash mine. I ran into the bathroom and washed everything as quickly as possible. End result: my clothes still smelled, and I looked like I had just fallen in a pool. But I actually taught one of my better classes, thanks to the adrenaline rush from the whole fiasco." — Brett Hoebel, celebrity trainer and creator of the DVD workout series RevAbs
7. Dress the part: "I used to wear such cute tops to the gym to impress the trainers. But the fabric didn't breathe, and I'd get the worst pit stains ever!" — Misspiggy Lee, via Facebook
8. Wear the pants (correctly): "I was halfway through a workout with dreamy actor Adrian Grenier when I realized that my pants were on inside out and backward." — Holly Perkins, Promax fitness ambassador and celebrity trainer
9. Accept that you're human: "I have this attitude that I can do anything for little while, and if things turn out bad, I can just put my head down and still get it done. I set out to bike around beautiful Lake Tahoe one Spring afternoon when one of those late Winter storms rolled into the area. With snow accumulating on the road, I started to get really cold and I had already put on all of my extra layers. Of course, you never have a cell signal when you need it in the mountains, so I had to make it all the way back to Tahoe City, some 20 miles. I stopped at the first coffee shop I came across to warm up my hands and call a friend to come get me. I realized that day that it's not a good idea to think that you're invincible. Always plan ahead and have a backup plan when playing in the mountains." — Katerina Nash, Luna pro mountain biker, four-time Olympian, and World Cup winner
10. Play it safe: "At the beginning of my career, I thought that safety measures were for everyone else, but not for me, since I was a gym rat. One day I was trying to do a box squat with the Olympic bar: you do a barbell squat using a squat rack and a bench underneath. The goal was to squat until you touch the bench, but don't sit, then stand up again to emphasize the glutes work. The problem started when I got tired and sat down but then couldn't get up. I lost momentum and had this 115-pound barbell over my shoulders (I weighed 100 pounds at the time!) and couldn't move. I hadn’t put the support handles on the side so that I could relieve the bar at any time. To make things worse, it was Sunday at 7 a.m., and no one was in the gym. I had to wait for more than 10 minutes for someone to help me get up. Lesson learned: check where the safety pins, buttons, etc. are and use them before doing any exercise." — Marta Montenegro, exercise physiologist and creator of the Montenegro Method DVD series
Read even more fitness mistakes after the break!