The Plum Path

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)

10/14/2025

✨ Fall Recipe Creations ✨
I’m not usually big on pumpkin everything 🎃… but Trader Joe’s seasonal pumpkin samosas won me over. The mix of pumpkin with cumin, ginger, turmeric, cilantro powder, and a touch of green chili 🔥 totally caught my taste buds!

Since I love finding new ways to eat more veg 🌿, I used similar ingredients as in the TJ samosas and created a curry version of their filling: pumpkin, paneer & sweet potato curry — perfect with warm chapati.

Pro tip: Use pie pumpkins when cooking. I got mine from — they’re smoother, velvety, and way better than carving pumpkins for flavor and texture.

10/13/2025

Taking in Vitamin D the natural way, building muscle, working the heart, strengthening the core, spending time with friends, and releasing endorphins 😊, we are ready to take on this week 💪🍁

10/07/2025

Your workout environment plays a huge role in how consistent you will be with your workouts and how much you enjoy them.

I personally run outdoors, over the treadmill, all year round. Five years ago, I changed teaching bootcamp and HIIT at my local gym to teaching it outdoors and I’ve never looked back. Strength training? All free weights, outside, not inside on gym machines. And yoga? In the garden rather than in a studio! I just don’t like being ‘stuck’ inside four walls!

Sunlight (or a sprinkle of rain!), fresh air, and nature are my thing, whether working out alone or in a group. It clears my head and is a part of my lifestyle.

And on the days it pours, temperatures drop below freezing, or we get a heatwave—well, that’s what bootcamp is all about: pushing beyond your comfort zone. The tougher the conditions, the greater the feeling of accomplishment afterwards!

Your ideal space might look totally different, and that’s the point. Create an environment that feels right for you—and consistency will follow.

10/03/2025

Dedicated are those that show up to the 7am bootcamp class, show up when it’s pouring with rain, show up in the dark evenings! I love my job because I get to see a lot of DEDICATION!

09/20/2025

On my 75th Parkrun, I finally WON the race! Not my best run, but I’ll still take it 😃

09/17/2025

Today’s finisher!
And whoever named them ‘man makers’ never met the strong ladies at The Plum Path 💪!

09/15/2025

Seasoned and roasted summer farmer’s market vegetables (carrots, red onions, peppers, zucchini) on a bed of greens, tomatoes and avocado. My go to salad this summer 😋

(Season vegetables with extra virgin olive oil, salt, black pepper, paprika, Italian seasoning, crushed red chili, and garlic. Roast at 400F for 30 mins.)

08/24/2025

One of our favorites in this area 💚