The Dynamic Warm-Up: YES, you need to do it!


By Coach Chris Collins, CPT

It’s time to get excited about warming up. If you’ve been in recently, you know we’ve instituted new dynamic warmups to go along with our semi-private and team training sessions. Along with preventing injury and increasing core temperature, a proper warmup includes numerous other benefits, including mental preparation and increased performance. Let’s reexamine the warmup’s role in the overall fitness regimen before we just can’t stand it.

Now, while no one is going to burst out of the gym and post their warmup exploits (look at my range of motion on this foam roller!!! #foamrollerlife) in reality the importance of warming up cannot be overstated.

First on the list of benefits is injury prevention. Warming up increases blood flow to your body’s muscles, which makes them more pliable and capable of a wider range of motion. That process alone is huge. Along with pliability, increased core temperature means a more efficient caloric-burning state. You could be sacrificing the amount of calories you’ll eventually burn by jumping right into your workout without warming up.


Mental preparation. Ever think to yourself, “I’m not feeling the gym today. I’m exhausted and am feeling the couch instead. Plus, the Cats play at 8.” While at those times, an intense workout is as foreign as Cal switching to zone, putting yourself through the process of a prescribed warmup can allow your mental state to “catch up” with what you want to put your body through.

Come on, brain. Stop dogging it!

While warming up always use controlled tempo. You want to be fluid. Don’t build up momentum trying to stretch, flex or extend farther than you can under a natural rhythm.

Breathe thoroughly. Quality of oxygen is important. Try to access that nutrient-rich oxygen found deep in the lungs by breathing diaphragmatically. Get away from shallow chest-breathing, which does nothing to offset the rounded shoulder posture found in modern-day living.

The warmup. It doesn’t get the accolades the more heavy, multi-joint, load-bearing exercises get, but if you include it in your workout you’re less like to get injured and have subpar workouts, and what’s not exciting about that? Whew!

Meet Jeff Jefferson



Why did you get started at LiveWELL?
I had been working out for several years off and on, but I did not feel like I was making much progress. I had never worked with a personal trainer but it sounded interesting. I had several friends who had started at LiveWELL so I figured I would give it a shot.

What made you stay?
The first thing I noticed was the amount of attention that Russ and the other trainers pay to each client. There is a lot of focus on proper technique, as well as a training regimen that is tailored to each individual's goals. LiveWELL provides a great structure which makes it that much more likely to achieve and maintain your objectives.

How did reaching a goal make you feel?
With advice and encouragement from Russ, I changed my diet and saw immediate results in weight loss and body fat loss. That felt great because I had never experienced much success with that before Russ got involved.

What makes LiveWELL different?
The trainers make a point to get to know the clients, and to listen to what we have to say and what we want to achieve. I have started to really look forward to coming in and working with them.



Thanks to Jeff for the kind words! Keep up the great work!

Weekend Warrior Workout


Perform the following:

Round 1:
Single leg squats (5 rounds of 5 reps)
3-point row (5 rounds of 5 reps)

Round 2:
Single leg dead lifts (5 rounds of 5 reps)
Dumbbell push press (5 rounds of 5 reps)

Round 3:
Inchworms (3 rounds of 10 reps)
Figures 8s (3 rounds of 10 reps each side)


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