Hello Movers!

I never skip the warmup. Not anymore, and definitely not since I turned 40. I’ve hobbled around one too many times to not learn from my mistakes.

I know, I know, you’re saying: “Meg, what if I only have 20 minutes to workout? I don’t have time to warmup!”

Not true, friends! If you’re short on time, make your warmup part of your workout. Dial it in to focus on the body parts or movements YOU need to address (even 3 minutes!), and thank me later.

In this newsletter, I’ll give you a universal warmup that’s good for all types of movement—and it can also be done as a stand-alone mobility workout.

Read on for info on upcoming events — Backyard Yoga, Taking Action Workshop and my first-ever Women’s Wellness Weekend!

Keep Moving,

Meg

WHY WARMUP?

• Get your brain and body on board. Most of us go from a) sleep or b) working at a desk, straight into our workout. You need to give yourself time to transition from being sedentary to moving.

• Increase blood flow and body temp. Increased blood flow helps tissues loosen up and get ready to work.

• Reduce injury risk and help “niggles.” Research has consistently shown that warming up before activity reduces injury risk (strains, sprains, etc). A dynamic warmup is especially helpful here.

• Time to check-in with your body. We don’t come to each workout with the same body — sleep, stress & workout frequency / volume all affect how we feel. Warming up gives you a chance to check-in and adjust the workout if needed.

• You might feel different after you warm up! You may feel like crapola when you start, and a whole lot different by the end of a 10-minute warmup. Don’t throw in the towel until you’ve warmed up!

10-MINUTE WARMUP FOR ANY WORKOUT

Go through at a pace that gets your heart rate slightly elevated. By the end, you should be starting to sweat. And, if you did this 2-3x through, you’ve got a great stand-alone strength & mobility workout.

FULL BODY WARMUP - 1x through:

• 10 Band Passthroughs

• 10 Band Around the World (5/direction)

• 10 Squat & Reachback

• 10 Blackburns (standing or laying down)

• 10 Y’s / T’s / W’s

• 10 Lunge + Chop

• 10 Single-leg Deadlift

• 20 Dead bugs (10/side)

• :60 High Knees or Jumping Jacks or other faster movement

UPCOMING EVENTS:

TAKING ACTION IN MIDLIFE WORKSHOP W/ CHRISTINA BOYD-SMITH

Are you a midlife lady who wants to do big things but is feeling stuck? Do you have a goal or idea that's been floating around, and need some clarity on how to start tackling it? Or do you know what you want, but are having a hard time with follow-through?

The Taking Action workshop, led by Christina Boyd-Smith of Corporate Rebel Coaching, will help you break through and take steps towards what comes next. This is for all goals, not just movement-related ones!

The workshop will start with a grounding yoga session led by me. Bring a yoga mat and a notebook.

DETAILS:

• Friday, June 6th 6:30-9:00 pm

• St. Paul, MN

• $45/person

Save the date for my first-ever Women’s Wellness Weekend—Sept. 25-28, 2025 in beautiful northern Minnesota! It’ll include yoga, strength, sauna, biking, pickleball, reading, relaxation, and delicious food—all at a gorgeous Northwoods location during peak fall color.

Registration will be open mid-May — be notified first by signing up for the waitlist here.

Backyard Yoga is back! Guest teacher Tom Sugatt will be leading class under the giant maple in my backyard — it’s my favorite way to spend a summer evening.

First class is June 11, 7:30-8:30 pm and there are only a couple spots left. Grab one or stay tuned for more classes throughout the summer!

Strength & Conditioning Class has moved outdoors!

SUNDAYS, 5/11, 5/18, 6/1 8:30-9:30 AM

Highland Park, 1227 Montreal Ave, St. Paul

Bring a mat and a set of dumbbells (8-15#).

*Starting June 6th, class will move to FRIDAYS @ 7:00 am

"If you watched Friends the first time around…don’t skip the warmup!”

-Trainer Meg