Vast Fitness

Stay Motivated!

Kerry Moore — Mon, 13 May 2013 01:18:47 +0000

I am PROUD of the commitment you have made to yourself this month. However, work, life, illness, gorging on sweets/fast food, etc. can sometimes throw you off track. If this is you….Get back on the HORSE!!—you’ve got goals to focus on and it’s important to stay focused, especially as we head into our last week of the session…and SUMMER!! Here are a few good reasons to keep you on track with both food and workouts. Hope you find a few, if not all, that you can relate to. i know I have.

STAY MOTIVATED
Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, “Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?”

Because it’s going to be different this time! Because you can’t accomplish anything that you give up on. Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal.

Need more reasons?

1. Confidence

How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.

2. Fit into that dress

It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.

3. Make the week easier

Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.

4. Gives you purpose

Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.

5. For your kids

And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present.

6. Power of momentum

It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.

7. The ‘wow’ effect

Picture this: Walking into a restaurant, you run into someone from high school, and their eyes light up. They gasp, “Wow, you look great!” By sticking with your goals, this can happen. Watch the “wows” add up.

8. Spread the spark

When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too.

9. Keep gaining experience

The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden – not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.

HooRAH!!! YOU CAN DO IT!!!

See you all tomorrow!!

Way to Go Kelsey Hanson!

Kerry Moore — Thu, 07 Feb 2013 07:09:33 +0000

Boot Camp shout out to Ms. KELSEY HANSON! Boot Camp SUPERSTAR!

Kelsey has been participating in VAST Fitness Boot Camp for close to a year. Her hard work and dedication has paid off with BIG results, which she will elaborate on below. Kelsey has become a leader at boot camp who quietly leads by example. Not only does she motivate her boot camp buddies to work hard in session, Kelsey encourages them to join her for buddy workouts on days away from official boot camp classes. VAST Fitness is lucky to have Kelsey as a loyal veteran boot camper. Give her fitness journey a read – she is an inspiration. Thank you for sharing Kelsey!

How did you make the decision to start boot camp?

I finished graduate school in April 2011, and through the process of writing my thesis, I allowed a few extra pounds to creep on even though I was running on a regular basis. I had participated in boot camp through the University of Washington in 2007, and I felt great at the end of 8 weeks. I knew that boot camp workouts were good for my body, so I was sure that boot camp would give me the results that I desired. Two more motivators: I turned 30 on November 14, and I am getting married in June 2013. It was time to get serious about being fit long-term and cleaning up my food choices.

What has been most rewarding for you?

Being able to complete tasks that I thought I could never do. Over 100 push-ups in one workout? I can do it! I remember my first class (about 6 weeks after starting) where I did all of the push-ups from my toes, and I couldn’t believe it. I knew at that moment that my body was changing for the better. It’s awesome to get to experience this with other people that are accomplishing similar feats.

What are some of your favorite components of boot camp?

At the top of the list is the encouragement to do YOUR best and the teamwork that is fostered in the group. It’s not the best of the person to your right or left or the person across the circle from you, but YOUR best. I love that each person brings a different strength to the group in terms of mind and body, and that we all encourage each other. The encouragement is especially important in the beginning because I didn’t believe that I could finish everything or push more, but when you have someone right beside you saying “two more, you got it,” you just do two more. And then one more. Then you’ve done three more exercises than you thought you could do.

Advice to new recruits? What’s hard and how do you get through it?

Set your alarm, get up and show up! Keep coming. Every class, do two more exercises of something than you think you can do. Get comfortable with being uncomfortable, and try to push your body into that uncomfortable zone, which is easier said than done. Somehow our minds trick us into thinking that we can’t do something. Quiet that voice. Know that you will be sore (but that it goes away), and be good to your body by nourishing it with what it requires.

Your results?

1) ENERGY and a more positive attitude and perspective. 2) I think I’ve lost 10-15 pounds, but I rarely weigh myself. More important to me is how I feel, and how my clothes fit, which is too big! I’ve dropped 2-3 sizes in jeans. An added bonus is that my skin is more clear than it has been in years. Dang, it feels good to be fit!

How did you feel mind, body, emotionally before? Has boot camp impacted your feelings about yourself?

My weight has been a lifelong struggle. I have been much heavier than I was when I started boot camp in April 2012, but even so, I was still struggling with my weight/body shape when I started in April. I knew I was heavier than I wanted to be, and I did not like how I looked or felt. I was uncomfortable with my body. That is a tough spot to be in, and it’s also hard to change up a routine with a new fitness regimen when you feel in a bit of a rut. Now, I am proud of the body that I have worked hard to get. It’s far from perfect, but I treat it well, and I’m proud to be the best version of me.

Goals–goals reached–new goals?

Each month, I’ve tried to set a different goal for my four weeks. The first month it was to complete the month – just get through the soreness and the difficulty. David taught the second session I attended, and he did a gambling workout with playing cards, and I drew 60 burpees. I thought I was going to die! The second month I focused on push-ups, and that was when I finished an entire class without doing any push-ups on my knees. The third month I focused on strengthening my core, and the fourth month I focused on getting my mile as close to the 7 minute mark as possible. The fifth month I focused on balance as well as being in the moment. Meaning, I tried to focus only on the task at hand and not let my mind wander to what the day would bring. My short-term goals are still fun for me, but my thought process on goals has changed. I have now officially committed to eating more clean – 90% clean, 10% fun – and my fitness goals are long-term. I want to maintain my weight loss and my gained strength, and to work on a few “tests” that still seem to elude me. Standing squat, I will conquer you and that 3 minute mark, and that sub-7 minute mile is going to happen one of these days!

Anything else you’d like to share?

One of my favorite components about boot camp is that I feel like I have given my workout responsibility to Kerry. My job is to show up. I don’t have to think about what I am going to do or dread doing it. I have no idea what the hour will bring, but all I have to do is get out of bed, show up with a positive attitude and work hard. I can do that, and I am delighted to be in the company of others that do the same!

Embrace Every Moment

Kerry Moore — Thu, 03 Jan 2013 05:22:04 +0000

525,600 Minutes – poem posted by Todd Durkin

“This New Year gives us the gift of more than 525,600 minutes. Many of us say we “don’t have enough time”, but for this next year, as with all other ones, we all get the same amount of time- about 525,600 minutes. What we do with the gift of these minutes determines the quality of our life, the level of our happiness, the value of the memories we create and the difference we can make in the world.

Our lives are determined by how we choose to live our 525,600 minutes each year. Minutes spent stressed or worrying are wasted. Fear not only kills our dreams, it also diminishes our minutes without providing productive results. None of our unused minutes can be saved as “rollover” minutes for the next year. None can be given to others and unused ones will be lost forever. When we look at our minutes from this perspective, it helps us realize the gift we’ve been given.

Therefore, here are some words to remember as you enter into the New Year and start spending your 525,600 minutes.”

Spend time with people you love.

Cherish family and friends. When we look back at a year, the things that usually stand out are times spent with loved ones, and the moments of connection with one another.
If you’re not having fun, go do something that IS fun!!!Spend your time doing what you love and what brings joy into your life.

Let go of the past. Don’t waste a good minute worrying about a bad one. Know that everything is perfect exactly as it is. Trust that there is a reason, even when you can’t see it.

Be positive. Realize you do have a choice, and choose to be positive in your thoughts and your actions.

Take baby steps and don’t give up! Keep moving in the right direction.Trust yourself and your abilities. Just because something didn’t yet work out as planned, doesn’t mean it won’t work out. There is always a way and you can’t lose unless you give up.

Embrace change. Resisting change is like trying to swim upstream. Instead, embrace it and go with the flow.

Connect with Nature. Watch sunsets. Talk to a tree. Listen to the wind. Taste the sweetness of a fresh apple. Study a leaf. Play with a dog. In all things, find your connection to something bigger than you.

Love life! Do what you love and love what you do. Happiness comes from spending minutes doing things that bring you joy.

Laugh! Relax, be playful and remember, life is meant to be fun!

Expand your world. Learn about other cultures, celebrate our differences and find common ground.

Create a vision. Write down 100 things you want to accomplish this year and share it with someone you love. Create a vision board to keep your dream alive!

Dream BIG! Dream big dreams and trust that you’re on the right path to make them happen. You deserve the very best in life- claim it!

Listen to your inner voice. Many times, wisdom comes to us in silence.

Spread kindness. Connect with one another. Share a smile. Perform random acts of kindness. Choose love. Be love. In all things, love now.

Exercise your mind and your body. We only grow old when we’re stagnant. Move and grow.

Pause. Breathe. Take time for yourself. Know that you matter and remember, you must first fill your own cup before you can give to others.

Pass it on. Give. Share. Give away things you don’t need. Share love and resources with others, remembering that blessing flows more easily through a stream without a dam.

Pay attention to serendipity. Live connected to something greater than yourself. Open unto and into the possibility of life. Live with faith and hope as a part of your life instead of apart from them.

Be grateful. No matter where you are, express gratitude, knowing that what you focus on grows. If you’re going to create more of something, let it be gratitude.

Be conscious of your thoughts. Know that your thoughts hold the power to create tomorrow’s reality. So think good thoughts. Dream big dreams. Celebrate the moments of your life.

Be YOU! You are so very beautiful; so let your light shine. You are an unlimited being with infinite potential. You have no limitations except those that you place on yourself.

Today, in this very moment, you have the chance to start anew. Embrace the moment, be grateful for the opportunities and truly celebrate the moments of your life. A new year filled with more than 525,000 minutes is waiting for you. Invest them well. Make each one of them count, and have a blessed and very Happy New Year!”

Coffee Consumption Linked to Longer Lifespan

Kerry Moore — Wed, 14 Nov 2012 03:37:52 +0000

Hello Boot Campers!

Great sand session this morning–Hoo Rah!

As we were nearing the end of our workout this morning, I heard a familiar shout out of “oh I can’t wait to have my coffee when this is over!!” I’ve actually heard this 100′s of times in the Pacific Northwest, and with the abundance of great coffee shops I must say I have become a coffee drinker myself. YUM! We all know it can be dehydrating so it’s important to counter it with water, but new research is showing it’s linked to a longer life. Check out the article I came across today in my newest Fitness Journal!

I suppose we can all take another sip and enjoy the warmth and comfort of a good ole cup of joe! Just be careful about the loaded sugars and fats that are in those holiday specialty drinks. Drip coffee and Americanos are your best bet.

Coffee Consumption Linked to Longer Lifespan

by Sandy Todd Webster

Research:

Research published in the May 17, 2012, issue of The New England Journal of Medicine (366 [20], 1891–1904) shows that coffee consumption may keep the Grim Reaper away for older adults—at least a little bit longer than for noncoffee drinkers.

Older adults who drank coffee—caffeinated or decaffeinated—had a lower risk of death overall than others who did not drink coffee, according to a study by researchers from the National Cancer Institute (NCI), which is part of the National Institutes of Health (NIH), and AARP.

In an NIH press release, researchers reported that the association between coffee and death risk reduction increased with the amount of coffee consumed. Relative to men and women who did not drink coffee, those who consumed three or more cups of coffee per day had approximately a 10% lower risk of death. Coffee drinking was not associated with cancer mortality among women, but there was a slight and only marginally statistically significant association between heavier coffee intake and increased risk of cancer death among men.

“Coffee is one of the most widely consumed beverages in America, but the association between coffee consumption and risk of death has been unclear. We found coffee consumption to be associated with lower risk of death overall, and of death from a number of different causes,” said lead author Neal D. Freedman, PhD. “Although we cannot infer a causal relationship between coffee drinking and lower risk of death, we believe these results do provide some reassurance that coffee drinking does not adversely affect health.”

Continuous Effort

Kerry Moore — Tue, 02 Oct 2012 20:36:35 +0000

“Continuous effort – not strength or intelligence – is the key to unlocking our potential” – Winston Churchill

Remember—it’s a Journey!!

As you go through life’s journey, you create and develop mindsets. Many of these mindsets positively affect your life, while many others hinder your potential for progress. For example, you may tell yourself that “I can’t do this!” or “I’m not a runner” or “I hate push-ups!”, or “I’m not worth the effort.” However, none of that is really true. Let it go. Know that it’s okay to struggle and to dislike something, but it serves no purpose to develop these mindsets in your fitness routine and will limit your physical achievements.

We’re all here for the same goal of bettering our health and fitness. Transform the motivation that inspired your commitment to boot camp and turn it into a lifestyle change. Creating a supportive environment for yourself is the key to developing and maintaining a positive mindset. Research suggests that it takes an average of 66 days to develop a habit. That may seem like a really long time, but it’s not. Take the time in the upcoming weeks to make your health a priority by finding and fostering a sense of support for yourself. Your instructors and fellow boot campers are a great source of support to begin with. Allow yourself to connect with your fellow boot campers. Share with each other, learn from each other, and encourage one another. Remember it’s a JOURNEY and your CONTINUOUS EFFORT will pay off!

I’m looking forward to the rest of the week with you. Keep it positive and continue to put forth your best effort

Keep your Feet Healthy

Kerry Moore — Mon, 01 Oct 2012 03:34:14 +0000

I’ve learned first hand how important it is to keep your feet healthy to feel good and in order to stay healthy. Plantar fasciitis has slowed me down a few times over the last few years. Use these tips I found in my newest OnFitness journal to take care of your feet and avoid unnecessary pain and other foot problems.

Go barefoot when it is possible – It will restore natural motion and fresh air has been shown to reduce fungal growth
Use your toes to pick up small objects. This develops strength in the arch of your foot
Walk barefoot the length of a room on your tiptoes and then your heels to promote vein health
Keep the achilles tendon and calves stretched
With a partner, sit facing each other. Hold a stick between your toes and pass it to your partner to grip. Pass it back and forth
Grip a piece of scarf or towel in your toes while your partner grips the other end. Play tug of war to see who has the strongest grip
Stand with your bare feet hip distance apart. Press your toes firmly against the ground and hold the pressure for several seconds to build foot strength
Sit down and shake out your legs and feet. Give the soles of your feet a nice massage and soothing oil lotion

I wish you all HAPPY and HEALTHY FEET so you can keep up your regular boot camp workouts with me!

YOUR BEST!

Kerry Moore — Fri, 24 Aug 2012 03:34:48 +0000

As you prepare for bed tonight, maybe you can take a little time to think about what your best looks like. We want to maximize your time and efforts this month so it’s important to do your best in every workout. Just as important is what you put in your mouth. Are you eating the best foods to fuel your workouts?

Work hard + Eat Clean Fresh Foods (veggies, fruits, lean proteins, good fats) + positive/ can do attitude + consistency = RESULTS!

“I am a big believer in the “mirror test”. All that matters is if you can look in the mirror and honestly tell the person you see there, that you have done your best” John McKay

Are you doing your best? Think about it and bring it to your next workout.

Good for Body and Good for Brain

Kerry Moore — Mon, 30 Apr 2012 00:11:46 +0000

Happy Sunday All,

We are launching into our second week of boot camp, and we are already looking mighty fierce and strong. Now that you know what to tentatively expect from boot camp, jump out of your comfort zone in each and every session. This is how and where you’ll find the results you’re wanting. When you increase your intensity, your effort is greater, your heart pumps harder, your metabolism quickens, and the calories you burn post-workout, or exercise afterburn, extends. Not only that, ‎”The fastest way to a fit brain is a fit body,” reports the New York Times (source: New York Times – How Exercise Could Lead to a Better Brain). So move your body and work your mind–bring it on!

We want to have a few additional sessions in the coming weeks. David will be offering a few running clinics to practice principles of breathing, foot work, speed work, and mental techniques to be successful as a runner whether you’re a beginner or pro. Below are some options David has available on the weekends:

Saturdays 2:00pm or 5:00pm

Sundays 9am, 10am, 2pm, or 5pm

I will hold an extra session this week on Tuesday at 6am

Damon will also be adding in an additional Saturday boot camp style buddy workout as well – Time and date to be determined (probably by 7:30am though)

Additional workout options are plentiful this month, so come on out!!

If you have a preference, let us know and we will make it happen.

Have a great Sunday, and we will see you tomorrow!

Cheers,

Kerry

Get in the ZONE

Kerry Moore — Tue, 27 Mar 2012 23:54:14 +0000

GETTING IN A “ZONE”
by Garrett J. Braunreiter, CSCS, The Energy Coach

Most of us, at some time or another, have been successful in living a healthy lifestyle, feeding our bodies well, exercising regularly and vigorously, having plenty of energy, losing weight and keeping it off. We felt better than ever, looked better than ever, and our actions showed it.

This is what’s called the “zone.” Typically we save this “zone” for world-class, superstar athletes. But you know what? WE have been in a “zone” several times and probably more often than we even realize. The zone is an elevated mental state that all peak performers achieve in business, sports, performing arts, in professions, and in their personal lives as well. In a sense, we’re all archers, trying to hit our goals right on the bull’s eye on the first try.

But why can’t we hit the bull’s eye every time? Why can’t we start a fitness program and stick with it?

As with all of us, we are prevented from achieving peak performance because of worry, distractions, over-stimulation, or lack of connection with our goals.
What the winners in life perfect is a relaxed focus. This doesn’t mean a lack of intensity; it means that the mind is cleared of distractions and the attention is focused like a laser on what is important to making the goal happen.

5 Common Mental Blocks That Get In The Way Of Getting In Your Zone
1. Anxiousness to do the right thing. It’s like a knee-jerk reaction to solving a problem: you’re out of shape, have no energy, and you feel terrible. So immediately your reaction is, “I have to diet and exercise.” You WANT to do the right thing, you KNOW this is the right thing.
You get all keyed up to start your new program. You get to the gym/in your basement, ready, ready, ready. Preparing meals, eating frequently, the whole ball of wax. The progress halts (temporarily, but you don’t see it because you’re so psyched up), and you start questioning EVERYTHING. Am I exercising right? How much aerobics? How often do I strength train? Do I try the Atkins, or Marilu Henner’s diet? Everything is analyzed.
Then the over-reaction of “Forget it! What’s the use?” ensues. And you stop.

2. No focus.
“Oh, I’m going to lose weight and get in shape.” Right. So is everyone else. Everybody means something different when they say this. What do YOU mean when you say this?

“Any goal casually set and lightly taken is freely abandoned at the first obstacle.” –Zig Ziglar
When you put meaning behind getting leaner and energized, now you’re getting focused. If you’re just going through the motions every day of eating and exercising, something will always come up to give you an excuse not to take care of yourself.
What do you really want?

3. Too much, too soon. Most people who want to significantly change their health and their bodies will start off too gung-ho, doing workouts that only someone with months or years of training experience can handle. The muscle soreness is too unbearable. They may get hurt. At this point it’s very easy to think, “Is THIS what it takes to get in shape?”

Most people who want to seriously improve their personal and professional lives can also fall into a similar trap of “too much, too soon.” They start overflowing their daily schedules with projects and commitments, activities, and deadlines. They get so overwhelmed about “too much to do, so little time.” Procrastination, then quit.

4. Not letting go. You worry about your past mistakes and failures, and you fear repeating them, causing you to stop dead in your tracks. You beat a dead horse. So any further action is calculated (a.k.a the perfectionist) and unsure, leading to no progress at all.

The yo-yo dieter is a person who won’t let go. “Oh, I’ve lost weight before, and I felt and looked really good. But I’m just afraid I’m not going to lose it. I don’t know if I should do this anymore; I’ll resign to living out of shape and unhealthy.”

Your approach needs to be “ready, FIRE… aim!” You know what you want. Start IMMEDIATELY toward getting it. The path you take to get there will never stay the same. You’ll go through hills and valleys, streams and oceans using your legs, a bike, a car, a plane, a boat. The point is, your destination must stay the same – stay focused on that. But how you get there will change along the way. Be flexible and keep going.

5. Means to an end. This person thinks, “I HAVE to lose 30 pounds in 90 days, or else I’ll be miserable, life will suck, and I’ll have no reason to be lean and fit.”
(That darn number. Amazing how many people LET it be so powerful , how it controls some people’s LIVES.)
Performance is rushed, forced. The result is failure.
Taking care of yourself, making money, having a balanced life, or whatever, is a process, a journey. A journey to ENJOY.

Did you know there are more than FOUR DOZEN benefits of exercise and healthy eating?
When you take care of yourself every day, YOU ARE BENEFITING EVERY DAY. Less stress, more energy, increased self-confidence, reduce risk of disease, yada, yada. You know what I’m talking about.
But too many people won’t consider that. They’re concerned about what’s on the surface.
So you didn’t lose a pound this month. There will be times like that. SO WHAT. How do you feel? How do your clothes fit? How’s your energy? THAT is what matters.

Whatever the goal is, DON’T FORCE IT. If you’re doing the right things, RESULTS WILL HAPPEN.
Review these mental blocks again. Be aware of them and take a self-awareness audit to see if they’re causing you to come up short of reaching your full potential.

When you’re in a zone, you feel:
1. Optimistic You feel good about yourself and what’s going on. You welcome challenge and are confident about the outcome.
2. Focused You’re totally involved with what you’re doing right now, mind and body. YOU ARE IN CONTROL.
3. Flow There’s an automatic, natural flow between mind and body. Success is not a struggle anymore – it’s expected and effortless.
4. Energized Like a second wind. You’re relaxed and mentally alert. You’re healthier, have high energy, and more ALIVE.
You already know the power of suggestion. We not only have the ability to replay past experiences as if they’re happening again, we also have the ability to create our own movies in our minds and pre-play the future.

Since the mind can’t distinguish between a real experience and one that is repeatedly and vividly imagined, we are, in a sense, the screenwriter, director, producer, and main character. You can make your movie as awesome as you want, or you can make it a soap opera.
So it all depends on the messages we give ourselves before, during, and after our daily activities. Champions perform in the zone because they are disciplined thinkers. They understand the relationship between how they think and how much pressure they put on themselves.
They know that the real pressure that people feel, is that pressure they place on themselves.

It’s subconscious and automatic. You must understand that even seemingly harmless words have a powerful effect on all of us, that we’re not consciously aware of. Make a commitment to watch the language you use on yourself. Because there is no opinion as vitally important to your performance and well-being as the opinion you have of yourself.YOU elevate or deflate your level of performance.

Glute Training to Heal my Aching Hip

Kerry Moore — Mon, 12 Mar 2012 02:35:37 +0000

I’ve been paying a lot more attention to my GLUTES and pelvic stability these past few weeks and the results are showing in more ways than one:) For the last 5 + months I’ve experienced a nagging and painful hip on a daily basis and I can now say it is finally on the mend with zero to very little pain.

In an attempt to stop this nagging pain, I’ve had massage, chiropractor visits, and most recently started pilates instruction (which led to a greater awareness of the alignment of my pelvis and how to keep it where it needs to be). I think all of these services have played a role in my hip gradually getting a little better, however, I feel that my recent increase in glute training has made the most difference.

If you’re experiencing hip and/or knee pain, give these exercises a try (see below). They sure have helped me! My stronger backside will keep me feeling and looking good!

Glute Strength

Put injuries behind you by working this key—but often neglected—muscle group.

By Nikki Kimball Image by Justin SteeleFrom the March 2011 issue of Runner’s World

SINGLE-LEG DEADLIFT
Stand on your right leg with your left leg behind you and in the air. Keeping your shoulders back and your back straight, hinge forward and reach your hands toward the ground. Return back up and repeat. Hold weights or a medicine ball for an added challenge.

THREE-WAY LEG RAISES
Place a resistance band just above your knees. Separate your feet and bend your knees, lowering down into a slightly crouched position. Balance on your left leg.

1. With slow, controlled motions, move your right leg forward against the band’s resistance, then back to the starting position.
2. Without placing your right foot back on the floor, move it out to the side, then return to the starting position.
3. Move your right foot behind you, then back to the starting position. That’s one repetition.

LUNGE STRETCH
Tight hip flexors can inhibit the firing of glute muscles. Do this stretch after every run. Step forward and lower your back knee. Keep your knee over your ankle. Hold for 30 seconds on each side.

SINGLE-LEG SQUAT
Stand on your left leg. Lift your right out in front of you. Stand tall (don’t round your shoulders), and keep your left knee over your ankle as you lower down into a squat. Your hands can extend out for balance. Push into your heel to come back up and repeat. Start with shallow squats; go deeper as it becomes easier.

SIDE-LYING LEG LIFT
Lie on your side with your legs extended out straight. Your lower arm can rest under your head; your top arm can rest on your hip. Lift the top leg up while keeping your hips steady and facing forward (do not rotate backward). Lower down and repeat. For an added challenge, wear an ankle weight.

To watch a video of this routine, visit runnersworld.com/glutes.

FEEL BETTER
Only have time for one exercise? The Journal of Strength and Conditioning Research reports that the side-lying leg lift activates the glutes the most.