Blog posts with tag: kathleen trotter

Kathleen’s 7-Day Fat-Blasting Plan

Kathleen’s 7-Day Fat-Blasting Plan

Recently I have been writing a “How to use X” series of blogs. I have covered everything from how to use equipment such as the foam roller and the bike and how to set-up a home gym. Today we discuss the “how to–ness” of enacting that knowledge to achieve your fitness goals — specifically your fat and weight loss goals.
“Hack” your way into a healthy September!

“Hack” your way into a healthy September!

The summer is coming to an end (small tear). Real life is about to begin again and, let’s be honest, times of transition can be challenging, especially when it comes to “staying on the health horse”! If you find yourself thinking “transitioning back to reality is stressful and busy; I will get back on my horse in September,” tell yourself two things...
Meet your new best friend — YOU!

Meet your new best friend — YOU!

Most of us have an enemy living inside our own head! (Reflect on that. Most of us walk around with a “non-friend” in our heads. We spend hours with someone being mean to us — not believing in us. That saddens me to my core. No wonder so many of us overeat, drink too much, and under exercise.) Most of us are extremely cruel to ourselves. We need to learn to be on our own side!
5 life lessons from the fitness field

5 life lessons from the fitness field

I recently graduated as a Level 2 Life Coach. Life coaching is an inherently awareness-building, reflection-generating experience … thus, the question that inspired this blog: “What does Kathleen the fitness professional wish the younger (and less fit) Kathleen had known?”
Why you have to cool down when you work out

Why you have to cool down when you work out

I get it. When you finish your workout, you just want to get on with life. It is natural to think, “Phew … done … SHOWER.” I have been there — many times. I never want to complete a full cool down. I did my workout. I want to get on with my day (and did I mention shower? I love the post-workout shower almost more than the workout). The problem is, there is a reason why a proper workout has been broken down into three main components — warm-up, main workout, cool-down.
How to Warm Up (And Why You Should)

How to Warm Up (And Why You Should)

It is all well and good to know how to use fitness equipment, but only if you also know how to warm up prior to the actual workout. Let me tell you, an appropriate warm-up can be the difference between an awesome workout and quitting after 5 minutes. Why? The warm-up literally preps your mind and body for the work that is to come; it is not a “would like to” but rather a “must do.” If you skip the warm-up — and workout “cold” — you will most likely feel some combination of out of shape, lethargic, stiff, winded, and discouraged.
Fitness apps - could they be your solution?

Fitness apps - could they be your solution?

If you like the idea of convenient, time-efficient, inexpensive “do anywhere” workouts -- and don’t require one-on-one guidance -- a fitness app might be for you. Apps are excellent for those jammed for time, those with a limited budget or no gym access, those wanting to take their workouts to the next level, or those too intimidated to train with others.
2020: The Year to Re-think the “Resolution”

2020: The Year to Re-think the “Resolution”

Instead of feeling ashamed about past health experiences, be curious and learn from your “past you.” Instead of making grand “wishes” for 2020 — broad unrealistic claims divorced from growth, reflection, and reality — make intelligent, realistic GOALS. For many, the New Year — the demarcation of a “new beginning” — is motivating. If this is true for you, GREAT! Capitalize on the surge of motivation. Since the New Year is now, it is as good a time as any to make a health goal. As my mother taught me, don’t put off ‘til tomorrow what you can do today.
Trying to Change Your Lifestyle? Pinpoint Your Linchpin and BNB Habits!

Trying to Change Your Lifestyle? Pinpoint Your Linchpin and BNB Habits!

Instead of spending max effort attempting to alter habits that won’t drastically change your health status - how frustrating and demoralizing - pinpoint your linchpin and BNB (biggest negative bang) habits. The more an eating regimen disrupts your current linchpin and BNB habits, the more impact the change will have.
Meditation is not that scary... I promise

Meditation is not that scary... I promise

There is a common, often fear-based, misconception that you have to be a particular “type” of person to meditate; if "I got a dime" every time someone said something like, "I can’t get my mind to shut up — I would be the worst at meditation." If you can hear yourself uttering such words, run — don’t walk — towards a meditation practice. Typically, the more impossible meditation feels, the greater the body’s need.
6 Tips to Stay Healthy at the Cottage

6 Tips to Stay Healthy at the Cottage

Summer is here in full force — which is fantastic — but it can wreak havoc on a healthy lifestyle; it is easy to consistently overindulge while sitting on the dock, sharing meals with friends and family, playing games, or curling up watching a movie. One or two indulgences can be healthy –— mindfully sharing food with loved ones is a healthy part of a balanced life. The trick is to learn strategies to allow your current self to feel joy and to cultivate positive memories — while still ensuring a happy and proud “future self.”
Need some extra motivation? Try some Fitness Hacks

Need some extra motivation? Try some Fitness Hacks

“Hacks” are basically innovative ways to motivate or trick yourself into exercising — a fun way of reframing the classic concept of “exercise motivation.” We all need motivation to exercise. I love moving and I still often need a gentle push in the right direction. Here are 5 fitness hacks you can try to get motivated to exercise more.
8 Steps to Stay Healthy on Your Next Flight

8 Steps to Stay Healthy on Your Next Flight

Flying is hard on the body; the food is usually fairly nutritionally vapid, the air quality leaves much to be desired, and sitting in the downright uncomfortable chairs is almost unbearable. Plus, traveling disrupts healthy habits -- which, for most of us, are hard to form and oh so easy to break. The trick is -- as with everything to do with health -- to always brainstorm possible solutions in advance, come up with a plan of action, cultivate mindfulness and own your choices. Instead of looking for excuses, look for solutions!
4 Ways to Avoid Golf Injuries

4 Ways to Avoid Golf Injuries

The sunshine — and thus golf season — has FINALLY arrived! There is nothing better for one’s mood than doing a beloved form of exercise in the sun; the combo offers a double dose of mood-boosting hormones. Plus, doing something you love is always energizing, motivating, and fun. The only all-too-common possible negative of the season? Golf-induced injuries! The good news is that injuries are not inevitable; you just need to follow the tips below to stay injury free!
When you fall off your fitness horse, get back on a more informed rider

When you fall off your fitness horse, get back on a more informed rider

Falling is not only normal - we are all human - but when managed it can actually be a positive! I fall - and I am proud of it! In fact, I usually tell my clients all about my falls - so both of us can learn and grow through my experiences. For example, I used to buy a box of fudge ice-cream treats each week or so. At the store I would say “I will only have one every few days.” False. By the end of the night I had usually consumed all of them. So, now I know. I cannot have fudge bars in the house. I set myself up for success - I buy a box and leave them at my mom’s. When I want one I go and visit her. This is a win/win - I get to see her and have a yummy treat. All experiences are opportunities for growth and learning. To paraphrase Brené Brown, a woman I respect immensely, the only people who don’t fall are the ones not stepping into the arena of life.
Make healthy choices convenient and unhealthy choices utterly inconvenient

Make healthy choices convenient and unhealthy choices utterly inconvenient

Consistency is paramount when working toward any health goal; abstaining from cake only one time will not shed stubborn pounds. To lose weight, lower your blood pressure, improve energy or decrease anxiety, you need to change your preferences — your daily habits — so that more often than not you are making healthy choices. You need to be consistently healthier. It may sound obvious, but consistency falls into the life category of “simple, but not easy.”
The Key to Long-term Change is “Appropriate Responses”

The Key to Long-term Change is “Appropriate Responses”

Adopting a healthier lifestyle can be a difficult, overwhelming, and frustrating experience, but it doesn’t have to be. Frustration and defeatism often bloom from a feeling of doing the same things over and over (dieting or exercising) and never getting the desired results! Of course you feel overwhelmed and at a loss if you consistently start and stop health programs. If you are constantly on and off your fitness horse, this time instead of getting back on and hoping for different results, rethink your mindset and LEARN from your past experiences.
Stay on your “health horse” — get yourself a fitness buddy!

Stay on your “health horse” — get yourself a fitness buddy!

Is your New Year health "pep" and dedication waning? If it is, don't worry. You are not alone. This is the time that — unfortunately — many of us fall off of our health horse. YOU do not have to fall. You just need to come up with new strategies for success. One possible strategy is to enlist a fitness buddy. A friend makes anything more fun. Plus, you are less likely to skip a workout if you are meeting someone.
Make 2017 the Year of You

Make 2017 the Year of You

I really dislike any iteration of the concept that anyone should lose weight or exercise to become a "whole new" person. If I gained weight or adopted unhealthy habits I would never want to be a "whole new me." I like me. Instead I would work to become a version of me who loves myself enough to exercise and consume healthy food.This year instead of hoping to be a "whole new you," decide to become a version of yourself who exercises and eats well. You are enough. You are worthy. Your body is not a garbage can, so don't put garbage food into it. Your health is important, so prioritize daily movement.
4 ways to manage holiday weight gain

4 ways to manage holiday weight gain

December can be a tricky health month. But you don't have to fall completely off of your health horse. Instead "manage" December with these four simple tricks - live by my "love it" rule, always take a "mindfulness moment" before you eat anything, make simple substitutions whenever possible and make movement a "non-negotiable."
Don’t just survive this holiday season...thrive!

Don’t just survive this holiday season...thrive!

The holidays can be stressful. December becomes nothing but holiday eating, obligations, and shopping; we wake up January 1st exhausted, drained, and unhealthy. This feeling is not inevitable. It may be unrealistic to try to lose weight in December, BUT you don't have to gain weight either. Yes, making healthier choices can be tricky in social situations, but it is possible to adopt a healthier lifestyle and still socialize — it just takes some mindfulness, preparation, creativity, and most importantly, a really good PLAN!
A standing desk could help with your posture

A standing desk could help with your posture

I am not a fan of pushing particular products, and I absolutely do not believe that any one product is a miracle solution for better health. Standing desks are not the panacea for perfect posture or health; using one doesn't make it okay to work for long periods without a break, and it is not going to automatically ensure you lose weight, improve mobility, and improve your posture. But, a standing desk could be one helpful piece of your overall "health puzzle." This is especially true if you combine a standing desk with the goal of generally sitting less and moving more.
Fall and winter running 101

Fall and winter running 101

Now, I have been running for (gulp) over 15 years. When I first started running I was too nervous to run outside in colder temperatures. I get that adapting to different temperatures can be tricky, especially for newbie runners. I have been there, done that. The lesson I learned is not to be intimidated by the cold.
Everyone Needs to Strengthen Their Bum

Everyone Needs to Strengthen Their Bum

My current rant....strengthen your bum! I have been a trainer for over thirteen years, and the majority of people I meet do not have strong glutes (bum muscles). Honestly, weak glutes are to be expected. We all sit too much; sitting tightens the hip flexors (front of the body) and doesn't require the bum to work. The result is weak and neurologically unresponsive glutes. To make matters worse, even when doing exercises that should use the bum — such as running or squats — most of us don't recruit our bum muscles correctly.

Finding Your Fit

So, I wrote a book! It is called Finding Your Fit. Needless to say, I am pretty excited! The book hits stores October 1st, 2016. I feel like a kid getting ready for Christmas; I am counting down the days until I can walk into Indigo and say "Where would I find Kathleen Trotter's new book?" I am assuming the answer will be "In the health and wellness section," but maybe I will get lucky and it will be on one of the "staff recommendation" tables. Fingers crossed!
Nutrition 101 with Kathleen — 5 tips to get started

Nutrition 101 with Kathleen — 5 tips to get started

Today, a break from my recent “How to use X” series to focus on (drum roll please…) nutrition! Why? After over 15 years in the fitness field, I know one thing for certain: Unless you have impeccable genetics and are in your prime, training alone will not ensure you reach your fitness goals! Here and in the next blog I will outline 10 simple tips for healthy, nutritious eating.

Stop Being Fooled by the Restaurant Salad

My current pet peeve is the restaurant salad. Too many of us are fooled into believing that just because something is called a salad it is the healthy choice. Do NOT be fooled—the salad is too often a perfect example of what I call an “unhealthy healthy” food—sneaky foods that seem healthy but that end up stealthily sabotaging progress! Unhealthy healthy foods—unlike ice cream—tend to slide under the radar and inadvertently sabotage progress.
Don't be afraid of fat — the good kind of course!

Don't be afraid of fat — the good kind of course!

Too often when people tell me they are on a "low fat" diet it means they are eating tons of nutritionally vapid and processed foods such as muffins, puddings, cereals, and yogurts. Basically, they are eating foods labeled "low fat." I know — the "low fat" label can be tempting! It is easy to believe that eating something labeled "low fat" will result in a svelte body. The problem is that so many foods labeled "low fat" are actually high in sugar and nutritionally empty. (Not to mention that most foods that are labeled are not that nutritious. I always encourage my clients to mainly fill their cart with fresh produce and lean proteins — to shop "the outside of the grocery store" — which for the most part will mean buying unlabeled foods. But I digress.)
Pre- and post-workout nutrition 101

Pre- and post-workout nutrition 101

Figuring out a pre- and post-exercise nutrition regimen can be tricky. I get it — I have been there.Like so many things in life, the trick is to find the balance; we need to eat enough before and after the workout to feel nourished and full, but not so much that we feel bloated and gross. Unfortunately, the balance will look slightly different for everyone. I have learned what works for me through trial and error. You will have to decipher what works for you, but there are a few tips I can offer that might help guide you in the right direction

It's Not Just What You Eat, But Why and How

I was at a wedding recently and the person sitting beside me was eating a very large piece of cake while simultaneously telling me about her great new gluten-free diet. She had fallen into a common dieting trap: using the rules of her nutrition regime to justify less than optimal nutritional choices.
Four Must Do Exercises …. Regardless of the equipment you use!

Four Must Do Exercises …. Regardless of the equipment you use!

Recently I have been writing a series of “How to use X” blogs where I break down how to use various pieces of equipment from free weights to the treadmill to the Bosu to the kettlebell. I know what you are thinking: “Are there exercises that I should always do, regardless of the piece of equipment I am using?” Excellent question! The answer is, “Yeppers peppers. 100%!" There are 4 types of exercises that I consider non-negotiables: squats, balance exercises, multi-directional motions, and intervals.
The Kettlebell — Or in Kathleen Speak, the “Killer Bell”!!

The Kettlebell — Or in Kathleen Speak, the “Killer Bell”!!

So far in this “How to use X” series I have covered everything from cardio staples, such as the bike and the treadmill, to strength staples, such as dumbbells. Today … the kettlebell!
Get a full workout using a Bosu Ball

Get a full workout using a Bosu Ball

Don’t be fooled by the Bosu’s bright blue squishy dome-like exterior; it is not a children’s bouncy toy or a ginormous whoopee cushion! The Bosu is a multi-faceted, medium-sized piece of exercise equipment; incorporate it into your cardio warm-up, use it to spice up traditional weight exercises such as squats or lunges, or use it to breathe new life into your core routine.
Your home gym — a killer “all-in-one” home gym workout!

Your home gym — a killer “all-in-one” home gym workout!

So far in my “How to use X” series I have tackled everything from how to use the treadmill to how to use cables. I have — until now — shied away from a column on the “all-in-one gym.” Why?
The Versatility of Cable Machines

The Versatility of Cable Machines

Recently I have been writing a series of “How to use X’ blogs, covering how to use everything from cardio machines such as the elliptical and the treadmill, to free weights, to small pieces such as the stability ball and foam roller. I even broke down how to properly warm-up and cool-down. By now you are all glorified exercise mavens — or at least on your way there! What have we not talked about thus far? Larger pieces of workout equipment such as cable machines or full home gym equipment. Today we fill the void.
How to use your own body to get fit!

How to use your own body to get fit!

So far my “How to use X” blogs have covered how to use equipment — everything from the elliptical, to the treadmill, to dumbbells, to the foam roller. The basic premise is that it is one thing to own a piece of equipment, but to use it — and stay injury free — you need to know how to use it!Today, the piece of equipment I am covering is the body itself!When it comes to reaching any health goal, consistency is key! What is more “convenient” than your birthday suit! (And no, you don’t have to be naked!)Plus, it is finally spring. The nice weather is here — use it as motivation to get moving! Who doesn’t love being outside?Basically, slather on some sunscreen, grab your hat and some water, and get outside!
How to exercise with resistance bands when you travel

How to exercise with resistance bands when you travel

  So far in this “How to use X” series I have covered everything from what a proper warm-up is, to how to use dumbbells, to how to use various pieces of cardio equipment! All great information — if you have access to gym equipment! The question becomes, what do you do when you travel?
Should You Use an Elliptical?

Should You Use an Elliptical?

Over the past months I have been writing a series of “How to use X’ blogs, covering everything from the treadmill, to the bike, to free weights, to my personal favourite — the foam roller. Today, the elliptical! For many the elliptical offers a low-impact, joint-friendly, slightly less intimidating cardio option.
How to Use a Foam Roller

How to Use a Foam Roller

I am sure you have seen the roller — a long, cylindrical foam tube. Now is the time for you to start using it! Contrary to popular belief, it is NOT just for injured runners and Pilates devotees. Everyone can — and should — use the roll! I use mine daily — both personally and professionally. It is incredibly versatile; use it to massage sore muscles, improve posture, challenge your balance and core, and even as part of a sleep routine.
Stability Ball Training 101

Stability Ball Training 101

Welcome to the fifth installment in my “How to use X” series of blogs. In each blog I highlight a different piece of equipment -- I outline the pros and cons, who might benefit, and how to best use it. The equipment of “the hour” is -- you guessed it -- the stability ball. My personal favourite aspect of the ball is that it helps me “find the joy,” lighten up, have some fun -- and giggle. Taking training too seriously (the ‘no pain, no gain’ philosophy, etc.) can be a deterrent.

How To Use Your Stationary Bike

This blog will give you the rundown on how to use your stationary bike -- blog number four in my “How to use X” series. The bike is a particularly awesome investment if you live someplace that gets a lot of snow and you can’t see yourself exercising outside on frigid and unsafe winter days. Plus, the ability to watch TV while you cycle is often a huge workout motivator.
A Convenient Dumbbell Workout

A Convenient Dumbbell Workout

One of the best parts of dumbbell workouts is that they are convenient: owning just a few sets offers options for a full-body workout. Convenience is key. To achieve any fitness goal you have to be consistent. Convenience breeds consistency; the workout you do once per month is far less important than your daily movement habits. Plus, dumbbell training is functional, effective, and fun.
Put Your Dumbbells to Good Use

Put Your Dumbbells to Good Use

Today’s topic is training with dumbbells. “Dumbbell training” is a two-part blog. In this blog I outline basic strength training principles so you know how to organize your dumbbell workout. In my next blog I will outline my favourite dumbbell exercises. Put the two together and voila — success with dumbbells.
Perfect the Pull-Up

Perfect the Pull-Up

I have a confession to make. I am not very good at pull-ups. The interesting thing is that, as a trainer, I know how to get better at pull-ups. I just never followed the steps. Having information is not the same as doing something with that information. Knowledge is only important once you are ready to not just “wish” a change into existence, but to form a goal and take the steps to set yourself up for success.I think I am ready to — at least think about — attempt to “perfect the pull-up.” Are you? Here are 4 steps to perfect your pull-up.
Stealthily Sneak Stretching Into Your Day

Stealthily Sneak Stretching Into Your Day

Every activity program should include the three pillars of fitness: cardiovascular fitness, strength, and mobility.Many of us — myself included — prioritize the cardiovascular and/or strength pillars. I prioritize running — mostly because it makes me feel like a million bucks — and too often I sacrifice stretching, mobility, and foam rolling. Recently I decided that pattern has to be rectified.My solution? Stealthily sneaking mobility and stretching into my day. Here's how...
3 New Tricep Exercises

3 New Tricep Exercises

Every new client itemizes their goals. First on most people’s list -- irrespective of age and gender – is some variation on “improved triceps” (the back of the arm). Some people want “stronger triceps.” Others ask for “toned triceps.” Others request more “muscular triceps.” The net take-away is that no one seems completely happy with their current triceps workout. Here are my current favourite triceps exercises.
My Current Favourite Core Workout

My Current Favourite Core Workout

I thrive workout-wise by constantly trying new “fun” workouts. I am somewhat “workout fickle,” but I am okay with that because variety keeps me interested. As I always say, “when it comes to working out, boredom is the kiss of death.” Core workouts can be particularly yawn-worthy. Front planks, crunches, bike kicks ... snore. Currently I am mixing things up with “add on” core workouts.
4 Ways to Use a Medicine Ball

4 Ways to Use a Medicine Ball

I love using medicine balls. Well, really, I like playing with all fitness toys — variety is key when it comes to keeping a workout fun and challenging. Medicine balls are a particular favourite “toy” because they are extremely versatile — they can replace dumbbells, make traditional exercises more dynamic, allow for partner fun, and add a balance challenge.

Cycle Your Way to Improved Health

Cycling is an excellent non-impact and often convenient way to improve cardiovascular health, leg strength, and balance. But, cycling can wreak havoc on your posture and mobility. Why? Cycling involves sitting, and usually a fair amount of bending forward, which can create stiffness in the hips and back and promote bad posture. To counteract the strain of sitting on the bike (since sitting is something most of us do way too much of already), prioritize flexibility exercises that mobilize the hips and chest, and strength exercises that strengthen the upper back and core. Read more tips here to cycle your way to improved health!
Boost your fitness routine with 5 fun training styles

Boost your fitness routine with 5 fun training styles

The summer weather has arrived - yeah! Since sunshine makes everything seem more manageable - including being active - now is the perfect time to try something NEW! When it comes to working out, boredom is the kiss of death. It is hard enough to make yourself train at the best of times - and almost impossible when you feel like yawning!Plus, if you can do your routine in your sleep, you have most likely hit a training plateau. Meaning, you’re no longer seeing results. The solution? Surprise your body with something new!
A Kettle What?

A Kettle What?

Kettlebells may have an odd name and look kind of funny - sort of like a cannonball with a handle - but used correctly they can actually be very useful (and fun).Here are three great reasons to try them, what to do, and some photos to help.
Kathleen approved "do anywhere" workouts - the cottage edition!

Kathleen approved "do anywhere" workouts - the cottage edition!

This is part three - and final - of my "do anywhere" workout series! The main take-away from all three installments is - "don't use the pull of relaxing on a dock, traveling, or drinking on a patio as an excuse to become a sloth! It is possible enjoy summer AND maintain your fitness! The key is to have a few workouts in your back pocket that you can literally do anywhere — in a hotel room, in your living room, or even on the dock at the cottage". In part one I shared the "joy" of tabata intervals. In part two I outlined my "10 by 1 minute" workout and how to do "11's". For this final installment I have developed two cottage specific workouts; one cardio workout for the lake, and one interval / strength workout to do on the dock. Don't have a cottage? No problem, try the cardio workout in a pool, or do the interval / strength workout in your backyard or hotel gym.
More Kathleen approved "do anywhere" workouts!

More Kathleen approved "do anywhere" workouts!

More Kathleen approved "do anywhere" workouts!This is part two of my "do anywhere" workout series! The main take-away from part one is - "don't use the pull of relaxing on a dock, traveling, or drinking on a patio as an excuse to become a sloth! It is possible enjoy summer AND maintain your fitness! The key is to have a few workouts in your back pocket that you can literally do anywhere — in a hotel room, in your living room, or even on the dock at the cottage". This time I am outlining how to do my "10 by 1 minute" workout and "11's". Both are convenient yet effective workouts that you can do anywhere. Basically, with these workouts you have no excuse to be inactive!
Stay fit this summer with my “do anywhere” time efficient yet effective workouts! - Tabata

Stay fit this summer with my “do anywhere” time efficient yet effective workouts! - Tabata

Summer is here in full force — yay! Don't use the pull of relaxing on a dock, traveling, or drinking on a patio as an excuse to become a sloth! Trust me — it is possible enjoy summer AND maintain your fitness! The key is to have a few workouts in your back pocket that you can literally do anywhere — in a hotel room, in your living room, or even on the dock at the cottage. Over the next few blogs I will share a few of my go-to "do anywhere" workouts! With these convenient yet effective workouts you will have NO excuse to be inactive :-)Go-to workout # 1: Tabata intervals
Rediscover the stability ball!

Rediscover the stability ball!

Ten or so years ago the ball was all the rage - the new "it" fitness toy. Now it is more of a fitness staple; a toy people expect gyms to have, but aren't that excited to actually use. Recently I have rekindled my relationship with the ball. You could say I have had a stability ball renaissance; a ballaissance! The ball is effective, inexpensive and fun fitness tool - what is not to love? If your not using it I highly suggest you try it. Not sure where to start? Here are a few ideas.

Stretching Part Two: The perfect post workout stretching routine!

This may come as a surprise, but even though I know stretching is important, I find it hard to make myself do it. After a workout I just want to shower. My solution: I developed two quick, yet effective stretching routines. In a previous blog (make hyperlink) I outlined my dynamic flexibility routine. Below I have detailed my favourite static stretches.

Dynamic vs static stretches!

If you do static stretches before you train, STOP! Static stretches downgrade the nervous system and cool the body down. Save them for after your workout.Instead, use dynamic mobility exercises to warm up your body pre workout. Dynamic mobility exercises "turn on" the nervous system and prime the body for movement.