<div class="block-wrapper" data-block-id="b3bb9511-cf4d-4ae7-9a98-e231b45fbf13"><p>​Maintaining your fitness routine through the colder months is the ultimate cheat code for a stronger, easier summer. You skip the pressure to get in shape over spring and keep your baseline fitness completely intact.</p><p>However, winter training requires a massive shift in how you prepare. If you want to make it to the warmer months without a major setback, you cannot skip the warm-up.</p></div> <div class="block-wrapper" data-block-id="87ebed83-a8c2-4420-be86-f8ddd04df516"><h3>Why Cold Weather Demands More Prep</h3></div> <div class="block-wrapper" data-block-id="bd122646-2e1e-42b5-bc55-88120e13a3d4"><p>When the temperature drops, your body naturally draws blood flow toward your core to conserve heat, leaving your muscles and joints feeling tight and stiff. Because of this, skipping straight to a heavy lift or a run drastically increases your chances of pulling a cold muscle.</p><p>Taking the time to properly warm up changes that. It dilates your blood vessels, gets joint fluid moving, and ensures your muscles are primed to train safely. However, a quick three-minute shake-out won't cut it during the colder months you need a solid five to ten minutes of active prep to safely get your body ready! </p></div> <div class="block-wrapper" data-block-id="75df656d-cf42-4de1-a90f-587d59756035"><h3>Structure Your Warm-Up Like a Pro</h3></div> <div class="block-wrapper" data-block-id="5aa56c22-2594-42df-8d21-f1a3b4829ee1"><p>If you aren't sure exactly how to structure your prep, our fitness team at Windy Hill has you covered. Alina from the Health Club Team has designed the ‘<strong>Light the Fire’ Warm-up Protocol</strong>. This 10 to 15 minute routine is built to boost your performance, increase your range of motion, and mentally get you in the zone.</p></div> <div class="block-wrapper" data-block-id="24909329-9346-4ec1-aa47-b7bdb744220d"><h3>The 3 Stages of Warm-up</h3></div> <div class="block-wrapper" data-block-id="eb3229ea-a7f1-477a-a49b-f614c65afee9"><p><strong>Stage 1: Elevate and Prime (2–5 mins)</strong></p><p><em>Goal:</em> Gradually raise your heart rate and core body temperature. </p><p><em>Try:</em> High knees, skipping, or a light cardio machine (treadmill, rower, bike).</p><p><strong>Stage 2: Mobilise and Improve (3–5 mins)</strong> </p><p><em>Goal:</em> Open up and lubricate your joints to increase active mobility. </p><p><em>Try:</em> Shoulder circles, arm rolls, and hip rotations.</p><p><strong>Stage 3: Specificity (3–5 mins)</strong> </p><p><em>Goal:</em> Wake up the specific muscle groups and movement patterns you will be using in your workout. </p><p><em>Try:</em> Bodyweight squats, lunges, glute bridges, pushups, and inchworms.</p></div> <div class="block-wrapper" data-block-id="92429c50-b957-4f0f-b46c-e7f1c66e45b2"><h3>Follow Alina’s Routine Below</h3></div> <div class="block-wrapper" data-block-id="8e8ffc3b-0f78-4aa0-82d0-9a557d6087fc"><div class="video-embed" style="padding-top:56.25%"><iframe src="https://player.vimeo.com/video/1207984003" allowfullscreen></iframe></div></div> <div class="block-wrapper" data-block-id="456c606c-5263-4a56-b7b1-e7e714c24788"><h3>Tip from the Team: </h3></div> <div class="block-wrapper" data-block-id="ef81323c-de1c-4d82-8342-af2aceccd7ef"><p>Never skip your warm-up! Spending just 10 minutes priming your body makes a massive difference in how heavy weights feel today and how well your body recovers tomorrow.​​</p></div>