The Plum Path

12/02/2025

We didn’t evolve to sit for hours—or to live life hunched over a keyboard.
Take breaks. Stand tall. Add mobility and movement wherever you can.
Small moments of mobility today = a healthier you tomorrow.


Here are some easy suggestions for movement:

• 20-minute Slow Flow Yoga on Apple Fitness
A gentle way to get moving and reset your energy.

• 10-minute lunchtime walk
A quick mood and metabolism boost in the middle of your day.

• Stand instead of sitting during your child’s sports game
You probably drove to the game and will drive back, so turn on those glutes for a bit and let those hip flexors stretch while you stand

• Park the car and walk inside
Skip the drive-thru—for coffee, the pharmacy, the bank—and turn errands into easy movement.

• Count housework as movement (and feel good about it!)
Cleaning, organizing, and tidying all add up. Honor the effort your body is putting in.

11/18/2025

Come learn what is self-myofascial release and how to do it. RSVP to save your spot!

11/14/2025

Alone, we’d skip the workout, Together, the rain and dark evening are part of the fun!

11/07/2025

🎉 Thank you all so much for your generous donations to AC Pacifico! Thanks to your incredible support, we exceeded expectations and dropped everything off last weekend! 🙌⚽

If you’d like to continue supporting, you can now make a direct financial donation through their website: www.acpacificosoccerclub.com/donation

Still have items you’d like to contribute? I’ll be doing another drop-off soon — please get your donations to me by November 14.

Thank you again for helping make a difference for these amazing athletes! 💙💛

11/04/2025

Fall roasted veg
Cajun tilapia in a tomato-onion salsa
Wild rice

11/03/2025

Hill runs amongst fall foliage- Happy Monday 💪

10/27/2025

10/15/2025

Why do we do we do LATERAL BAND WALKS so often in class:

To activate and strengthen the gluteus medius

The GLUTEUS MEDIUS is a key muscle on the side of your hip that plays a major role in:

Hip stabilization
Pelvic alignment
Knee tracking
Injury prevention (especially for the knees and lower back)

When this muscle is weak or underactive, it can cause poor movement mechanics, increasing the risk of:

Knee valgus (knees caving in)
Hip or lower back pain
ACL injuries
IT band syndrome
Patellofemoral pain

Why Resistance Band Lateral Walks Work So Well

Target the glute medius directly: The side-stepping motion under resistance forces this muscle to fire consistently.

Engage the hip stabilizers: Resistance bands around the ankles or knees add extra demand to the lateral stabilizers.

Correct imbalances: Most people are anterior chain dominant (overusing quads and hip flexors). These walks help rebalance toward the posterior chain (glutes and hamstrings).

Why is this exercise important:

1) Functionally: Strong glutes improve gait, running, squatting, and jumping mechanics.

2) Preventative: They reduce injury risk — especially for runners, lifters, and athletes.

FORM MATTERS

Common mistakes:

Tilting the torso
Turning your body
Going too fast or too slow
Stepping too wide and using momentum
Letting the knees cave in

Do it Right:

Bend your knees slightly
Toes, knees, hips, shoulders - all facing forward
Keep a medium tempo (don’t take a break in between steps, or go too fast)