{"id":3130,"date":"2024-02-20T00:15:45","date_gmt":"2024-02-20T00:15:45","guid":{"rendered":"https:\/\/tobirthandbeyond.com\/?p=3130"},"modified":"2024-02-20T00:20:40","modified_gmt":"2024-02-20T00:20:40","slug":"workout-warmup-cooldown","status":"publish","type":"post","link":"https:\/\/tobirthandbeyond.com\/workout-warmup-cooldown\/","title":{"rendered":"Episode 327: What to Include in Workout Warmups and Cooldowns"},"content":{"rendered":"<p>[et_pb_section bb_built=&#8221;1&#8243; fullwidth=&#8221;on&#8221; _builder_version=&#8221;3.22.3&#8243; next_background_color=&#8221;#000000&#8243;][et_pb_fullwidth_post_title categories=&#8221;off&#8221; featured_image=&#8221;off&#8221; text_color=&#8221;light&#8221; _builder_version=&#8221;3.24.1&#8243; title_font=&#8221;||||||||&#8221; title_font_size=&#8221;40px&#8221; background_color=&#8221;#006c6d&#8221; border_color_bottom=&#8221;#bda866&#8243; text_orientation=&#8221;center&#8221;]<\/p>\n<p>[\/et_pb_fullwidth_post_title][\/et_pb_section][et_pb_section bb_built=&#8221;1&#8243; 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z_index_tablet=&#8221;500&#8243; text_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; text_text_shadow_vertical_length_tablet=&#8221;0px&#8221; text_text_shadow_blur_strength_tablet=&#8221;1px&#8221; link_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; link_text_shadow_vertical_length_tablet=&#8221;0px&#8221; link_text_shadow_blur_strength_tablet=&#8221;1px&#8221; ul_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; ul_text_shadow_vertical_length_tablet=&#8221;0px&#8221; ul_text_shadow_blur_strength_tablet=&#8221;1px&#8221; ol_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; ol_text_shadow_vertical_length_tablet=&#8221;0px&#8221; ol_text_shadow_blur_strength_tablet=&#8221;1px&#8221; quote_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; quote_text_shadow_vertical_length_tablet=&#8221;0px&#8221; quote_text_shadow_blur_strength_tablet=&#8221;1px&#8221; header_text_shadow_horizontal_length_tablet=&#8221;0px&#8221; header_text_shadow_vertical_length_tablet=&#8221;0px&#8221; 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header_3_text_shadow_horizontal_length=&#8221;header_3_text_shadow_style,%91object Object%93&#8243; header_3_text_shadow_vertical_length=&#8221;header_3_text_shadow_style,%91object Object%93&#8243; header_3_text_shadow_blur_strength=&#8221;header_3_text_shadow_style,%91object Object%93&#8243; header_4_text_shadow_horizontal_length=&#8221;header_4_text_shadow_style,%91object Object%93&#8243; header_4_text_shadow_vertical_length=&#8221;header_4_text_shadow_style,%91object Object%93&#8243; header_4_text_shadow_blur_strength=&#8221;header_4_text_shadow_style,%91object Object%93&#8243; header_5_text_shadow_horizontal_length=&#8221;header_5_text_shadow_style,%91object Object%93&#8243; header_5_text_shadow_vertical_length=&#8221;header_5_text_shadow_style,%91object Object%93&#8243; header_5_text_shadow_blur_strength=&#8221;header_5_text_shadow_style,%91object Object%93&#8243; header_6_text_shadow_horizontal_length=&#8221;header_6_text_shadow_style,%91object Object%93&#8243; header_6_text_shadow_vertical_length=&#8221;header_6_text_shadow_style,%91object Object%93&#8243; header_6_text_shadow_blur_strength=&#8221;header_6_text_shadow_style,%91object Object%93&#8243; link_option_url_new_window=&#8221;on&#8221;]<\/p>\n<h1><span class=\"ace-all-bold-hthree\"><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"><b>Episode 327: What to Include in Workout Warmups and Cooldowns<\/b><\/span><\/span><\/h1>\n<div>\n<div class=\"\" data-block=\"true\" data-editor=\"ehq1h\" data-offset-key=\"8df61-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"8df61-0-0\">\n<div class=\"\" data-block=\"true\" data-editor=\"8bhfe\" data-offset-key=\"1ogam-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"1ogam-0-0\">\n<div>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">In today\u2019s episode, Anita and Jessie talk about what to include in your workout warmups and cooldowns. You can apply this to every state of pregnancy, postpartum, and beyond.<\/span><\/p>\n<\/div>\n<div><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">&#8211; &#8211; &#8211; &#8211; &#8211; &#8211; &#8211; &#8211; &#8211;<\/span><\/div>\n<div><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">If you liked this episode of To Birth and Beyond, tell your friends! Find us on<\/span> <span class=\"attrlink url author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"><a class=\"attrlink\" href=\"https:\/\/itunes.apple.com\/us\/podcast\/to-birth-and-beyond\/id1348934029?mt=2\" target=\"_blank\" rel=\"noreferrer nofollow noopener\" data-target-href=\"https:\/\/itunes.apple.com\/us\/podcast\/to-birth-and-beyond\/id1348934029?mt=2\"><u>iTunes<\/u><\/a><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"> and<\/span> <span class=\"attrlink url author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"><a class=\"attrlink\" href=\"https:\/\/www.stitcher.com\/podcast\/to-birth-and-beyond\" target=\"_blank\" rel=\"noreferrer nofollow noopener\" data-target-href=\"https:\/\/www.stitcher.com\/podcast\/to-birth-and-beyond\"><u>Stitcher<\/u><\/a><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"> to rate\/review\/subscribe to the show.<\/span><\/div>\n<div>\u00a0<\/div>\n<div><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">Want more? Visit<\/span> <span class=\"attrlink url author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"><a class=\"attrlink\" href=\"http:\/\/www.tobirthandbeyond.com\/\" target=\"_blank\" rel=\"noreferrer nofollow noopener\" data-target-href=\"http:\/\/www.tobirthandbeyond.com\/\"><u>www.ToBirthAndBeyond.com<\/u><\/a><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">, join our Facebook group<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt h-lparen\">(<\/span><span class=\"attrlink url author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt h-lparen\"><a class=\"attrlink\" href=\"https:\/\/www.facebook.com\/groups\/385034801958925\/\" target=\"_blank\" rel=\"noreferrer nofollow noopener\" data-target-href=\"https:\/\/www.facebook.com\/groups\/385034801958925\/\"><u>To<\/u><\/a><\/span><span class=\"attrlink url author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"><a class=\"attrlink\" href=\"https:\/\/www.facebook.com\/groups\/385034801958925\/\" target=\"_blank\" rel=\"noreferrer nofollow noopener\" data-target-href=\"https:\/\/www.facebook.com\/groups\/385034801958925\/\"><u> Birth and Beyond Podcast<\/u><\/a><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">), and follow us on Instagram<\/span> <span class=\"attrlink url author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"><a class=\"attrlink\" href=\"https:\/\/www.instagram.com\/tobirthandbeyondpodcast\/\" target=\"_blank\" rel=\"noreferrer nofollow noopener\" data-target-href=\"https:\/\/www.instagram.com\/tobirthandbeyondpodcast\/\"><u>@tobirthandbeyondpodcast<\/u><\/a><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">! Thanks for listening and joining the conversation!<\/span><\/div>\n<div>\u00a0<\/div>\n<div><span class=\"ace-all-bold-hthree\"><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"><b>Resources and References\u00a0<\/b><\/span><\/span><\/div>\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"fbtgv-0-0\">\n<ul class=\"listtype-bullet listindent1 list-bullet1\">\n<li class=\"public-DraftStyleDefault-unorderedListItem public-DraftStyleDefault-reset public-DraftStyleDefault-depth0 public-DraftStyleDefault-listLTR\" data-block=\"true\" data-editor=\"5c39h\" data-offset-key=\"bcjl-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"bcjl-0-0\"><span class=\"attrlink url author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"><a class=\"attrlink\" href=\"https:\/\/programs.jessiemundell.com\/to-pregnancy-and-beyond\/\" target=\"_blank\" rel=\"noreferrer nofollow noopener\" data-target-href=\"https:\/\/programs.jessiemundell.com\/to-pregnancy-and-beyond\/\">Jessie\u2019s To Pregnancy and Beyond program<\/a><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"> &#8211; enrollment open now!<\/span><\/div>\n<\/li>\n<\/ul>\n<\/div>\n<div><span class=\"ace-all-bold-hthree\"><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"><b>Show Notes\u00a0<\/b><\/span><\/span><\/div>\n<div>\n<div class=\"\" data-block=\"true\" data-editor=\"1a9kb\" data-offset-key=\"7qk6k-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7qk6k-0-0\">\n<div class=\"\" data-block=\"true\" data-editor=\"8jf6n\" data-offset-key=\"4j8cn-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4j8cn-0-0\">\n<div class=\"\" data-block=\"true\" data-editor=\"dq04t\" data-offset-key=\"bnijn-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"bnijn-0-0\">\n<div class=\"\" data-block=\"true\" data-editor=\"a02fv\" data-offset-key=\"5mnqc-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"5mnqc-0-0\">\n<div class=\"\" data-block=\"true\" data-editor=\"5c39h\" data-offset-key=\"88e8p-0-0\">\n<div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"88e8p-0-0\">\n<div><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">0:55 &#8211; Jessie\u2019s To Pregnancy and Beyond non-diet strength and pelvic floor exercise program<\/span><\/div>\n<div><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">1:38 &#8211; Jessie\u2019s BIG perimenopause announcement<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt h-lparen\">(part<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"> of To Pregnancy and Beyond)<\/span><\/div>\n<div><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">2:52 &#8211; What we are talking about today!<\/span><\/div>\n<div><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">3:18 &#8211; Workout warmups and cooldowns are excellent IF you can fit them into your life<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt h-lparen\">(and<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"> what to do if you can\u2019t)<\/span><\/div>\n<div><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">4:30 &#8211; Let\u2019s talk warmups!<\/span><\/div>\n<div><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">7:04 &#8211; What you want to include in your warmups<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt h-lparen\">(and:<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\"> how long should warmups be?)<\/span><\/div>\n<div><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">10:03 &#8211; What the cooldown is all about &#8211; and what you want to include<\/span><\/div>\n<div><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">12:57 &#8211; When Jessie employs a cooldown<\/span><\/div>\n<div><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovum9ad4z122zz80zwz81zhz88zxz66zp32xbz82zvz68zhvz88ztz77z2z78zz78zt\">13:24 &#8211; Episode wrap up &#8211; with final tips on warmups and cooldowns<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][\/et_pb_column][et_pb_column type=&#8221;1_4&#8243;][et_pb_sidebar area=&#8221;sidebar-1&#8243; show_border=&#8221;off&#8221; _builder_version=&#8221;3.0.101&#8243;]<\/p>\n<p>[\/et_pb_sidebar][\/et_pb_column][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In today\u2019s episode, Anita and Jessie talk about what to include in your workout warmups and cooldowns. You can apply this to every state of pregnancy, postpartum, and beyond.<\/p>\n","protected":false},"author":1,"featured_media":3132,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"<h1>Lorem Ipsum<\/h1>\r\n<h4>\"Neque porro quisquam est qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit...\"<\/h4>\r\n<h5>\"There is no one who loves pain itself, who seeks after it and wants to have it, simply because it is pain...\"<\/h5>\r\n\r\n<hr \/>\r\n\r\n<div id=\"Content\">\r\n<div class=\"boxed\">\r\n<div id=\"lipsum\">\r\n\r\nLorem ipsum dolor sit amet, consectetur adipiscing elit. Curabitur tincidunt justo lacinia nulla vehicula suscipit. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Ut nunc mi, consequat ac nisi at, venenatis iaculis tellus. Etiam ac felis lorem. Vivamus sed mattis tortor. 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