Worry not, I am not turning into a naturopathic charlatan recommending people to snort a combination of celery powder and dragon tears thought a cinnamon stick to cure a nasty case of donkey breath.
But we can agree (as does science) that getting outside does something wonderful to us. Like with all the living things, being a human is better with a daily dose of outdoors.
Staying focused on the drops of rain hitting our face as we navigate through a national park. The calming effects of silence during a bush walk and feeling reinvigorated as we plunge into the cold water while canyoning.
Feeling invigorated as the pulse ramps up during a hilly trek. The intoxicating sense of fresh air rushing through our lungs when sprinting the last five hundred meters.
The sense of stress subsiding as we break for a meal and stare into the distant stillness. Taking in the peaceful view from far above the tree tops.
That’s why we keep showing up. That’s why we train. For the promise of being able to soak in the nature with all our senses.
Stronger Butt to Reduce Knee and Ankle Ache in Running, Hiking… and Stuff
A stronger (dare I say ‘perkier’) butt leads to a better quality of life. It sounds dramatic, but it’s true. The glutes are the muscle of youth. They are the powerhouse of your body propelling you forward in the world during these uncertain times. If your butt would be a person, it would be a train.
Strengthening the glutes can alleviate back tension, knee problems, and even ankle issues. Sure, it’s not always that straight forward. But you can often see huge improvements in how the body feels and performs by honing in on the butt.
Here’s a progression to make you butt-abled. Start with the 1/2 kneel lift and work your way to 1-leg deadlift. Once you have progressed from one exercise to the next (without butchering the technique) you don’t have to keep coming back to the earlier ones. Unless you feel like your butt needs some reassuring.
I’ve added notes to make these exercises home-friendly, where necessary. I don’t know about you, but I don’t have a cable column stacked in a lounge-room corner.
1/2 kneel lift x 8-12 reps x 2-3 sets
Golfer x 3-5 reps x 2-3 sets
1-leg hinge reverse reach x 8-12 reps x 2-3 sets
1-leg hinge swing x 12-15 reps x 2-3 sets
1-leg deadlift x 8-12 reps x 2-3 sets
You don’t have to do all these in a single workout. Well, you can. But you could also keep doing your usual training and plug an appropriate progression to where you would normally do a hip dominant single leg exercise.