3 Undeniable Benefits of Dynamic Stretching

You’re training for a big event—but how can you prevent injury? It’s something athletes and gym-goers think about often, but one of the keys is warming up and cooling down when working out.

We know warming up can improve our performance, but true athletes that the benefits of the warm-up come from dynamic stretching, not static. Dynamic stretching is a series of active movements that both stretch your body and get you moving.

A few examples include squats, lunges, jumping jacks, and arm swings.

Curious about the benefits of dynamic stretching? If so, keep reading to find the top three reasons to add it to your exercise routine.

1. Dynamic Stretching Helps You Avoid Injury

One of the best reasons to try dynamic stretching is to avoid injury. If you’re planning to engage in intense exercise, like lifting weights, cardio, or HIIT, you don’t want to start it when your muscles have been sedentary, as this puts them at risk of tears, soreness, or injury.

Using dynamic stretching as an exercise warm-up, as an alternative, gently prepares your body and muscles for the exercise you’re about to start.

If you’ve recently bumped up your exercise levels and you’re wondering how to heal sore muscles, dynamic stretching can help. You may also want to take a rest day, try an ice bath, or add more protein to your diet.

2. It Improves Your Flexibility

Dynamic stretching is also a great way to improve your flexibility. Flexibility is important for keeping us healthy and limber, but it also helps with proper posture, mobility, and balance.

If you start dynamic stretching on a regular basis, you may find a limited range of motion at first. But over time, you’ll become more flexible, allowing you to reach your toes, accomplish deeper squats, and move more comfortably.

3. Increased Mobility

Our top fitness advice for everyone is to keep active! We aren’t designed to be sedentary and need to move around as much as possible to look after our bodies.

Dynamic stretching gets your heart rate and helps you start moving, without even needing to leave your house. You can incorporate dynamic stretching into your daily routine, maybe once in the morning and once in the afternoon, when you’re feeling sluggish, and it can help you take a break from your desk and stay more active.

Start Enjoying These Benefits of Dynamic Stretching

With so many benefits of dynamic stretching, why not get started today? One great thing about it is that you don’t need any special equipment or fitness gear—you can do it from anywhere.

Commit to trying it for a set amount of time, such as a month, then take stock after as to how you’re feeling. You’re sure to have more energy and an increased range of motion, leaving you healthier and fitter.

Try it out today—what are you waiting for?

Was this helpful? If so, please check out some of our other articles to learn more.


Health and Wellness Predictions For 2021: Helen Lee Schifter

As Helen Lee Schifter once said, “Preparing oneself of a journey of mindfulness and serenity doesn’t come without true commitment. It takes courage and bravery to step out of one’s comfort zone and pursue the greater good”. For many years, Schifter has been idolized by the wellness community for her good works and charitable nature. As she grew with health and wellness, she has created predictions for what is to come. 

The health and wellness atmosphere is highly fluid. Many people of all shapes and sizes are part of this glorious community. 

Schifter has done her best challenging what will occur early next year. As more and more people stay at home as a result of the pandemic, fitness journeys will have to stay at home. The online fitness world has drastically changed the fitness industry. For many people, starting their journeys at home is much better than in a public place. 

Wellness experts and Schifter believe that people will continue working out in the comfort of their homes. Many instructor courses can be found online for free. YouTube has a variety of courses for individuals to partake in. Some of those channels include; The FItness Marshall, POPSUGAR Fitness, Blogilates, FitnessBlender, Yoga with Adriene, Chole Ting, and many more! These are all experts in their field and it’s become clear that people are going to continue following their guidance into 2021. 

Helen, as shown on PRNewswire, has developed a very renowned audience in mindfulness and wellness. This is because her work in the fashion industry has taught her how incredibly important a healthy mind is. Helen recently started a YouTube channel in which she shows people how to remain peaceful. Having a calm mind is heavily associated with fitness as people have to have the right mindset to be successful in their journey. In 2021, Helen hopes that people will focus on their inner peace so they can get the best experience out of their fitness journey.

When people have very clogged minds and overthink about such unnecessary things, it can make them feel very unmotivated. Schifter predicts that there will be a new program or channel that focuses on connecting the mind with the body. That way, those who struggle with eating disorders, or mental health, have a safe space online to start their fitness activities. 

Wellness is so much more than meets the eye. People of all ages can embark on this journey. By no means are there any restrictions. Fitness and wellness are not about losing weight or looking like the “ideal body type”, it is about feeling good about oneself within. Since so many are online and using YouTube fitness routines, it’s critical that the creators connect people to the act of self-love. Social media has a tendency to stereotype and categorize people, especially in this industry. However, in 2021 Schifter predicts that all these fitness regimens will continue. The future of fitness is very relative to how social media adapts to certain trends and analytics. 

The health and wellness industry has so much to look forward to, as well as the creators spending their time curating these fitness videos. As she said on The Cut, Helen is looking forward to following the 2021 fitness trends. It is exciting to see how social media will continue taking over every industry. Social media has been dominating counties with statistics that are astonishing to many researchers. 2021 better get ready for the next wave on online fitness. 

Drink Eat

The New Groove: Smoothies

There are many ingredients that can be incorporated into someone’s daily routine. These healthy ingredients start up the metabolism and clean the digestive system. Helen Schifter, a wellness expert, enjoys including vegetables and supplements into her smoothies when she makes them. Smoothies can be very biased and specified to a person’s taste. However, this is why they are so great. When a person has allergies or health requirements, they can easily customize their smoothies to whatever they like. With there being so many varieties of smoothies, anyone can come up with their new favorite recipe. There are endless ingredients and hoping for them can be very fun. Looking on social media like Pinterest for recipes is highly recommended by professionals before venturing out into the store. It can give a person a more specific idea of what they are looking for. 

The first type of main smoothies is a green smoothie. This is mainly based on vegetables and some fruits. Intruding spinach, kale, wheatgrass, and many other antioxidant dense foods is great for a person’s digestive system. In addition, adding some hummus or peanut butter allows for a more nutty taste. Green smoothies are very healthy and taste delicious. If one doesn’t have the proper vegetables at home, simply replacing veggies with a powder is great too. This can be found in most grocery stores and is great for on-the-go smoothies. Next, fruit smoothies are the most common. They usually include lots of blueberries, strawberries, cranberries, raspberries, and even blackberries. These are dense in vitamins and also great for gut cleansing. The best part about this varsity of smoothies is that they are wonderful for those who have a sweet tooth, and can be dairy-free. 

When someone is creating new recipes, it’s important to try a variety of different supplements. Many people you green powers as a way to get in their vegetables. It’s great to see wellness experts give advice about such tribulations. Spinach, celery, and bananas are great opportunities to get iron and potassium into some diet. Many people like to compare smoothies with milkshakes which is very incorrect. Milkshakes are highly made from dairy products and can cause bloating and stomach aches. Replacing those highly fatty ingredients with non-dairy kinds of milk is a better alternative. Almond milk, cashew milk, and coconut oils have high fat but are great for dairy-free options. Finally, when a person is picking the ingredients, remember that once it is all mixed in, the most dominant tastes take over. For example, putting in something that might not be appetizing on its own is perfectly fine paired with peanut butter or fruit. It truly depends on what the individual wants and needs. Helen Schifter says that trying smoothie bars in one’s local area is the best way to figure out what a person likes, before buying in bulk. Remember, smoothies aren’t for everyone. Yet, there are so many varieties that people can make, especially during different seasons. Adding pumpkin and nutmeg spices into smoothies can make it more fall-like. Overall, there are unlimited ways people can make smoothies and get healthy!

Eat Food

Cooking At Home vs. Eating Out in 2020

Many of us enjoy occasionally going out to eat. It is very nice to get away from the house and enjoy a luxurious meal at a restaurant. On the contrary, people pick to eat out at fast food venues or easy restaurants as well. Eating out is very fun for kosher people like Shalom Lamm. When a person chooses to support a small business, it’s very exciting. By doing so they are building revenue for the company and helping the restaurant brand itself better. Although it’s rare for a person to peat out more than once or twice a week, people have developed a love for trying new places daily. Eating out can be very entering and super exciting, especially if it’s someone else. There is a common theme to dress up when a person goes out because it’s a special event. Obviously, due to COVID-19 having social events is greatly looked down upon but can be very exciting to look forward to. 

Since there are so many different restaurants out there it’s easy for people to pick a customizable meal. Yet, nothing is as customizable as a home-cooked meal. This is because when someone decides to cook they can make sure they know every ingredient in the dish. It goes without saying that both are great options. When a person chooses to go out, it might be with friends or a partner. However, when someone is cooking for a holiday or family feats, it might be more fun to have everyone together at the home. It truly depends on the individual and what their preference may be. In addition, cooking at home is very relaxing. Usually, it’s on a person’s own time and they make the rules about what is included in the meal. During the holidays, it’s a chance to show off a person’s cooking skills and collaborate on meals with friends. There is a certain sense of freedom when a person is cooking at home. Those with allergies benefit from cooking at home because there is much  

Those with allergies might be more prone to eating at home because there is no fear factor. Eating out can be frightening for those who have airborne allergies. However, both are great ways to eat. Depending on the day Shalom Lamm chooses whether he will eat in or out. Like many can imagine, eating out or in is a very difficult decision for people. Usually going out costs somewhere between fifteen to thirty dollars a person. This obviously depends on where a person picks to eat. If they choose a fast food place they will obviously be spending a lot less money. The benefit of cooking in s=is that a person can meal-prep. This allows a lot of money to be saved and dinner to be ready for every night of the week. Many companies like Blue Apron and Hello Fresh market on people who cook at home. This helps them brand themselves as more affordable and sustainable when in reality, it’s equivalent to ordering out. However, it is up to the person and their financial standing on what they choose to do. 

5 Things

The Ultimate Guide to Keeping up Your Workout Routine as Corona Drags On

The pandemic has changed everything, including the way we work, socialize, and exercise. That doesn’t mean your fitness routine has to suffer.

Things may not be the same, but we can adjust to this new normal by making changes. This includes adapting your workout routine.

Let’s look into how you can keep up an exercise routine in the midst of COVID-19, even if your gym is closed. 

Have a Fitness Plan

Having a plan will help you stick to your routine or get comfortable with a new routine. To help you stick with your plan, keep the following in mind:

Schedule Your Workouts

If you find yourself having trouble keeping your workouts, try scheduling them as you would a work meeting or doctor’s appointment. This helps you prioritize your fitness and lowers the chances of canceling these “appointments.” 

Listing the workouts you’ll be doing each day will also help motivate you and help you mentally prepare for your routine.  

Set Concrete Goals

It’s easier to stick to a workout routine if you have a goal in mind. Every workout will bring you a step closer to meeting this goal. The more specific your goal, the better. 

For example, plan to run for 15 minutes on certain days and do half an hour of strength training on others. 

Track Your Workout Routine

When setting goals, you’ll want to see how close you are to meeting them. Write down each workout or track your progress using fitness apps to show how well you’re doing in your fitness journey. 

Keeping in touch with like-minded people will also help you stay on track. 

No Gym? Incorporate At-Home Workouts

If you’re able to work out in the gym through the wearing of medical masks, you can follow the tips above to stay motivated. If your usual gym is still closed or you’d prefer to workout at home, there are some simple workouts you can do at home, no equipment needed:


All you need to get started with yoga is a mat. There are many online programs to choose from that can guide you through the process. Whether you’re a beginner or a yoga aficionado, there are programs for everyone. 


Grab your running shoes and get outside for a workout that will provide you with fresh air while increasing endorphins. Whether you choose to walk or run, you’ll still reap the benefits of cardio. 

Bodyweight Exercises

If you miss strength training, you can still get a workout using just your bodyweight. For a good workout that will help you keep your muscle tone, try:

  • Air squats 
  • Reverse lunges 
  • Push-Ups
  • Planks 

Adapt Your Workout Routine with These Tips

The coronavirus pandemic doesn’t have to put an end to your workout routine. While you may need to make some changes, you can still stay fit and healthy, even if you can’t get to a gym. 

Make a plan, set goals, and track your progress to improve your chances of sticking with your new routine. If you’re trying to adjust to an at-home workout routine, you can do this by incorporating bodyweight exercises, cardio, and trying yoga. 

You may just end up finding a new exercise that you love. 

Looking for more exercise inspiration? Check out our workout builder and start making your fitness plan today.