As a physical therapist, every day I treat women who say that they leak urine when coughing, sneezing and exercising…
It’s important to perform a thorough warm-up before you start your training session. Warming up is integral, and if done properly can reduce your risk of injury and improve your performance.
A good dynamic warm-up is designed to:
A proper warm-up can be completed in about 10 minutes, and the benefits are worth it!
Below you’ll find a video with 8 exercises you can do to ensure that you’re entire body is thoroughly warmed up. You want to do 8-10 reps of each of these exercise (per side, where applicable):
Once you’ve completed this warm-up, you can add a few movement-specific exercises to your warm-up (i.e. if you’re squatting that day, do some Bodyweight Squats, if you’re Bench Pressing that day do some Push-ups).
You can also add some explosive movements into the mix. When you do this and what you choose is a whole article unto itself, but some examples would be:
At that point, you’re fully prepared to have a safe and effective workout. And if you need more guidance on the best training program to help you reach your goals, we can help.
If you find yourself constantly thinking about food — what to eat, what not to eat, what you shouldn’t have eaten, what you want to eat but “can’t,” we can help.
There’s nothing more heartbreaking than watching women constantly get on and off the diet roller coaster, stressing about “good” and “bad” foods, and what they are and aren’t allowed to eat. That’s why we created our FREE Blueprint, How To Make Peace With Food.