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Oct 31, 2016

7 Important Benefits of Warming Up

Ashley Azevedo, Train for Her Magazine

Train for Her Magazine-December 2016

Eek! I am so incredibly grateful and honored to have landed the cover of Train for Her this month for their December issue! Inside I go over one of my dynamic warmups & the importance of warming up before each workout. Please be sure to pick up a copy-it’s on newsstands now! Curious what a dynamic warmup is? I go into more detail in this post, but check out the actual warmup exercises and facts inside this month’s Train for Her magazine!

What Is a Dynamic Warmup?

Dynamic stretching uses the force of a muscle & the body’s momentum to take a joint through it’s full available range of motion.  In other words, you’re moving as you stretch. It is designed to warm up the muscles, increase circulation and get the body ready for your workout ahead.

Most people know that they’re supposed to stretch but not as many people seem to know when or how to go about doing it. Most people still go by the old “stretch and hold for 30 seconds” before their workout, or even worse yet–skip stretching all together. Trust me, I know that it’s not very fun or exciting, especially if you’re just starting out, but warming-up before any workout is extremely important and offers some HUGE benefits guys! So don’t skip out on warming up before or stretching after each workout.

Static vs. Dynamic

In static stretching, you hold a stretch for a given amount of time before releasing and moving on to the next. This is the old “stretch and hold for 30 seconds” that most people use for stretching.  This type of stretching is called static stretching and it’s great! But it’s best used after your workout, not before. Dynamic stretching, on the other hand, is an active form of stretching that uses momentum and movement to gently stretch the muscles and warm up the body. In other words, you are stretching as you move to warm the body up for activity. Dynamic stretches are the ones you want to do before your workout 🙂 

Who’s it for?

Anyone getting ready to engage in exercise! Set aside 5-10 minutes before your workout to get the body ready for peak performance and help reduce the risk of injury. Dynamic stretching provides the perfect total body warm-up!

Why It’s Important? Benefits of Dynamic Stretching:

  • Warms up the muscles and gets them ready for peak performance
  • Provides a full body warm-up of the tissues & heart
  • Increases circulation
  • Improves range of motion/flexibility
  • Increase the body’s capacity to perform work–Improving performance
  • Reduces risk of injury
  • Psychologically prepares you for the work ahead

FitTip Before Starting

Be sure to perform all exercises in a controlled manner and don’t sacrifice form for speed. Allow yourself to move through the exercises until you feel a gentle stretch but don’t force it!

Pick up the current Train for Her for the full warmup and how to do each warmup exercise!

Can’t wait to hear what you think!

Xoxo

Ashley

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5 easy ways to add more movement to your day. The 5 easy ways to add more movement to your day.

The last one is the best though… @2lizgit2quit 😂

Looking for some more ways to move? You can grab a free month of strength workouts, along with everything you’ll need to get moving at the link in my bio! 
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#betterworkouts #movemore #fitnesscoach #womensfitnesscoach #howtogetfit #freeworkouts
Sometimes the pressure of a new year can take you Sometimes the pressure of a new year can take you off track. Just stay focused on taking that next step forward. You can start any time. You can move at your own pace. If you get off track, just jump back on. Take off some of the pressure…

And if you’re looking for a starting point, you can grab a free month of SWA workouts. It has everything laid out for you and makes it super easy to just get started + make progress. You can grab yours at the link in my bio. 

You got this 🙌🏼🔥
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#betterworkouts #newyearsworkout #fitnesscoach #womensfitness #womensfitnesscoach #howtogetfit #womensstrengthtraining
Fitness is about so much more than trying to chang Fitness is about so much more than trying to change how your body looks. 

Sometimes it’s about moving better + having less pain. Sometimes it’s about having an easier, healthier pregnancy. Sometimes it’s about getting stronger, or getting in a better mental space. 

But no matter where or why you start, it almost always ends up being about the way it transforms your entire life. Whatever your reason is, just keep showing up + watch your life transform. 

Forever grateful for all my clients + the trust they put in me ♥️

Need some help getting moving? To start off the New Year I’m gifting a free month of my STRONG with Ashley program. A full month of workouts, with everything you need to succeed. You can grab your copy at the link in my bio ✨
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#betterworkouts #howtogetfit #fitnesshelp #womensfitness #womensstrengthtraining #strengthandmovement
Full week at a desk? Let’s get some movement in! Full week at a desk? Let’s get some movement in!

Start in a wide stance. Hinge forward and put one hand on the ground + one wrapped around your ribs. Take a big inhale in. As you exhale out, rotate up + press your hand into the ground. 

You should feel a nice stretch through your inner thigh + upper back as you rotate. Come back to the start + repeat.

Take it slow + gentle. Aim for around 4-6 on each side. Don’t forget to save this for later!

Looking for more help with your workouts, warmups and everything in between? STRONG with Ashley sends you everything you need to get your workouts done, stay consistent + get results each month! Find out more + sign up at the link in my bio ✨
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#mobilityexercises #mobilitywork #strengthandmovement #howtogetfit #betterworkouts #workoutprogram #exerciseprogram #womensstrengthtraining #womensfitnesscoach
This is so essential for lifting 💪🏼 Focus This is so essential for lifting 💪🏼 

Focus on form FIRST. Focus on really mastering the movement. You should be able to do it with correct form and keep the movement slow + controlled before you start throwing on weight. 

It’s better to take a step back and focus on form and control, rather than keep pushing forward with bad form only to end up injured. You can always add on weight later. 

We want to progress safely, strongly, + actually work the muscles we’re trying to work. You can’t do that if you’re only focusing on how much weight you’re lifting. 

Drop the ego. Master the form. Then progress. 🤗
.
.
.
#liftingtips #betterworkouts #howtogetfit #strengthtrainingforwomen #strengthtrainingtips #womensfitnesscoach
5 weeks in Italy 🇮🇹 I don’t even know wh 5 weeks in Italy 🇮🇹 

I don’t even know where to start. I’m overwhelmed by the amount of things I learned, places I saw, + people I met. It all feels so surreal.

Traveling solo around Italy for 5 weeks was incredible. It pushed + moved me in ways I couldn’t even have anticipated. I learned. I grew. I met the most amazing people + had the most incredible experiences. I got lost + made mistakes. I got frustrated. I was filled with the most gratitude + bliss. I learned to let go + trust more. It was all exactly what I needed. 

And I’m excited to see what’s next ✨
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#womensfitness #solotravel #femalesolotraveler #travelworkout #betterworkouts #solotraveler #womensolotravel #travelfitness #travelworkout #howtogetfit
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5 easy ways to add more movement to your day. The 5 easy ways to add more movement to your day.

The last one is the best though… @2lizgit2quit 😂

Looking for some more ways to move? You can grab a free month of strength workouts, along with everything you’ll need to get moving at the link in my bio! 
.
.
.
#betterworkouts #movemore #fitnesscoach #womensfitnesscoach #howtogetfit #freeworkouts
Sometimes the pressure of a new year can take you Sometimes the pressure of a new year can take you off track. Just stay focused on taking that next step forward. You can start any time. You can move at your own pace. If you get off track, just jump back on. Take off some of the pressure…

And if you’re looking for a starting point, you can grab a free month of SWA workouts. It has everything laid out for you and makes it super easy to just get started + make progress. You can grab yours at the link in my bio. 

You got this 🙌🏼🔥
.
.
.
#betterworkouts #newyearsworkout #fitnesscoach #womensfitness #womensfitnesscoach #howtogetfit #womensstrengthtraining
Fitness is about so much more than trying to chang Fitness is about so much more than trying to change how your body looks. 

Sometimes it’s about moving better + having less pain. Sometimes it’s about having an easier, healthier pregnancy. Sometimes it’s about getting stronger, or getting in a better mental space. 

But no matter where or why you start, it almost always ends up being about the way it transforms your entire life. Whatever your reason is, just keep showing up + watch your life transform. 

Forever grateful for all my clients + the trust they put in me ♥️

Need some help getting moving? To start off the New Year I’m gifting a free month of my STRONG with Ashley program. A full month of workouts, with everything you need to succeed. You can grab your copy at the link in my bio ✨
.
.
.
#betterworkouts #howtogetfit #fitnesshelp #womensfitness #womensstrengthtraining #strengthandmovement
Full week at a desk? Let’s get some movement in! Full week at a desk? Let’s get some movement in!

Start in a wide stance. Hinge forward and put one hand on the ground + one wrapped around your ribs. Take a big inhale in. As you exhale out, rotate up + press your hand into the ground. 

You should feel a nice stretch through your inner thigh + upper back as you rotate. Come back to the start + repeat.

Take it slow + gentle. Aim for around 4-6 on each side. Don’t forget to save this for later!

Looking for more help with your workouts, warmups and everything in between? STRONG with Ashley sends you everything you need to get your workouts done, stay consistent + get results each month! Find out more + sign up at the link in my bio ✨
.
.
.

#mobilityexercises #mobilitywork #strengthandmovement #howtogetfit #betterworkouts #workoutprogram #exerciseprogram #womensstrengthtraining #womensfitnesscoach
This is so essential for lifting 💪🏼 Focus This is so essential for lifting 💪🏼 

Focus on form FIRST. Focus on really mastering the movement. You should be able to do it with correct form and keep the movement slow + controlled before you start throwing on weight. 

It’s better to take a step back and focus on form and control, rather than keep pushing forward with bad form only to end up injured. You can always add on weight later. 

We want to progress safely, strongly, + actually work the muscles we’re trying to work. You can’t do that if you’re only focusing on how much weight you’re lifting. 

Drop the ego. Master the form. Then progress. 🤗
.
.
.
#liftingtips #betterworkouts #howtogetfit #strengthtrainingforwomen #strengthtrainingtips #womensfitnesscoach
5 weeks in Italy 🇮🇹 I don’t even know wh 5 weeks in Italy 🇮🇹 

I don’t even know where to start. I’m overwhelmed by the amount of things I learned, places I saw, + people I met. It all feels so surreal.

Traveling solo around Italy for 5 weeks was incredible. It pushed + moved me in ways I couldn’t even have anticipated. I learned. I grew. I met the most amazing people + had the most incredible experiences. I got lost + made mistakes. I got frustrated. I was filled with the most gratitude + bliss. I learned to let go + trust more. It was all exactly what I needed. 

And I’m excited to see what’s next ✨
.
.
.

#womensfitness #solotravel #femalesolotraveler #travelworkout #betterworkouts #solotraveler #womensolotravel #travelfitness #travelworkout #howtogetfit
Load More... Follow on Instagram
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