Shear water - insolence

Sometimes I think I welcome it,
what you are frightened of.
My thoughts become undisciplined
And then I slip away.
It is effortless.
Effortless.
In the glow along the barren road
I see you shivering
My heart begins to separate
From the signs that would bury our lives
With an insolence. (Once beats and the light is close, close.)
Insolence.
Effortless ranging and diving. (Once beats and the light is close, close.)
Effortless as fire.
Oh, child.
Where were you?
Where were you all your life?
All your life inside a chrysalis writhing?
And it's real.
It's real.
Joy is real.
One more time.
It's real.
Joy is real.
Joy is real.
One more time.
It's real.
Joy, it's so real.

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101 best running tips

Starting Out

1 Accept the challenge "Everyone is an athlete. But some of us are training, and some of us are not." -Dr. George Sheehan, runner/writer/philosopher

2 Shoot for this (at least) "Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors." -Dr. Kenneth Cooper, aerobics pioneer

3 Be a minuteman "The biggest mistake that new runners make is that they tend to think in mile increments-1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles." -Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach

4 Wear good running shoes "Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make." -John Hanc, author of The Essential Runner

5 Think big (and wide) "Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You'll save yourself needless foot pain." -Ted Corbitt, ultrarunner and 1952 Olympic marathoner

6 Take the "talk test" "The 'talk test' means running at a pace comfortable enough to converse with a training partner-but not so easy that you could hit the high notes in an Italian opera." -Runner's World editors

7 Listen to the rumbling "If you feel like eating, eat. Let your body tell you what it wants." -Joan Samuelson, 1984 Olympic marathon champion

8 Relax to the max "When running, let your jaw hang loose, don't bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed." -Dave Martin, Ph.D., exercise physiologist

9 Don't crush the egg "Don't clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm." -Runner's World editors

10 Make time for a quickie "If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all." -Dr. Duncan Macdonald, former U.S. record holder at 5000 (set when he was in medical school)

11 Follow Road Rule Number One "Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive." -Dr. George Sheehan

12 Try a "nooner" "Noontime running provides a triple benefit: daylight, a break from the workday, and a chance to avoid eating a heavy lunch." -Joe Henderson, runner/writer

13 Warm up, then stretch "Try some light jogging or walking before you stretch, or stretch after you run. Stretching 'cold' muscles can cause more harm than good." -Runner's World editors

14 Stay "liquid"... "Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating." -Dr. Alex Ratelle, former masters running great

15 ...But be moderate "Is beer good for runners? Sure...if it's the other guy drinking it." -Jim Fixx, author of the running bestseller, The Complete Book of Running

16 Listen up! "You must listen to your body. Run through annoyance, but not through pain." -Dr. George Sheehan

17 Create your own running creed "My whole teaching in one sentence is: "Run slowly, run daily, drink moderately, and don't eat like a pig." -Dr. Ernst van Aaken, renowned German coach

18 Come ready to play "Fitness has to be fun. If it isn't, there will be no fitness. Play is the process. Fitness is merely the product." 

19 Take what you can get "So-called 'junk miles'-those slow miles done on easy days or during warmups-do count. They burn calories as effectively as fast miles; it just takes longer. Regardless of pace, each mile you run burns about 100 calories." -Hal Higdon, runner/writer/coach

20 Learn from your mistakes "You find out by trial and error what the optimum level of training is. If I found I was training too hard, I would drop back for a day or so. I didn't run for 5 days before the sub-4." -Sir Roger Bannister, first man to break 4 minutes for the mile in 1954

21 Dare to be different (but not dumb) "In training, don't be afraid to be an oddball, eccentric, or extremist. Only by daring to go against tradition can new ways of training be learned. The trick is recognizing quickly when a new approach is counterproductive." -Benji Durden, 1980 U.S. Olympic marathoner

22 Reach for fast, low-fat fuel "Energy bars are good portable food for runners. Look for bars with 4 grams of fat or fewer per 230 calories. Fat slows down digestion." -Liz Applegate, Ph.D., sports nutritionist

23 Go for the goal "I believe in using races as motivators. It's hard to keep on an exercise program if you don't have a significant goal in sight." -Bob Greene, personal trainer of Oprah Winfrey

24 Think big...but carry a small eraser "Brainstorm your training goals first, then write them down. Do this in pencil, so you can change some specifics when reality sets in." -Jeff Galloway, Olympic runner/author/coach

25 Show some horse sense "During long, slow distance training, you should think of yourself as a thoroughbred disguised as a plow horse. No need to give yourself away by running fast." -Marty Liquori, running commentator and former world-class miler

26 Build with care "If you put down a good solid foundation, you can then build one room after another and pretty soon you have a house. After your base mileage, add hills, pace work, speedwork, and finally race strategy

27 Look at the big picture "Whether one shall run on his heels or his toes is hardly worth discussing. The main thing in distance running is endurance-and how to get it." -Clarence DeMar, seven-time Boston Marathon champion and U.S. Olympic marathoner

28 Toss out the clutter "Throw away your 10-function chronometer, heart-rate monitor with the computer printout, training log, high-tech underwear, pace charts, and laboratory-rat-tested-air-injected-gel-lined-mo-tion-control-top-of-the-line footwear....Run with your own imagination." -Lorraine Moller, 1992 Olympic marathon bronze medalist

29 Listen to your body (yes, again!) "Your body is always trying to tell you where you are. Beware when you become tired and listless, when you lose interest in workouts and approach them as a chore rather than a pleasure." -Dr. George Sheehan

30 Go steady "Day to day consistency is more important than big mileage. Then you're never shot the next day." -John Campbell, former masters running star from New Zealand

31 Find the right proportion "If you run 30 miles a week, then about 7 of those-or approximately one-quarter-should be quality miles. Quality miles will boost your aerobic capacity." -Owen Anderson, Ph.D., running writer

32 Stay above bored "A 40-minute run punctuated with a half-dozen 30-second pace pickups (not all-out sprints) can really jazz up an otherwise boring training run." -Amby Burfoot, Runner's World editor and 1968 Boston Marathon champ

33 Be a "cross-eater" "Like cross-training, 'cross-eating' adds needed variety to your diet-and life. Expand your nutritional repertoire by trying one new food each week." -Liz Applegate, Ph.D.

34 Ease it back "After a run, don't rush back into life. Take a few minutes to walk, stretch, relax, meditate." -Runner's World editors

35 Don't force the tissue "Overly aggressive stretching can actually increase your injury risk.

36 Think globally, act locally "We wrote our workout schedules in 3-week blocks. My coach and I knew what my immediate goal was-what I was trying to accomplish in the next 3 weeks. But in the back of my mind was the ultimate goal: what I wanted to do months away." -Bob Kennedy, U.S. record holder for 5000 meters

37 Go with mind over grind "Any idiot can train himself into the ground; the trick is doing the training that makes you gradually stronger." -Keith Brantly, U.S. Olympic marathoner

38 Have fun on your easy runs "I make sure I have some really enjoyable training runs, remembering to 'smell the roses' along the way. That way I don't become caught up in the training-is-everything syndrome." -Sue Stricklin, top masters runner from the 1970s

39 Have fun on your hard runs "Do tough workouts that you enjoy. Mile repeats and quarters are more fun for me than fartlek. ["Fartlek" is Swedish for variable-paced, up-tempo running.] I feel better about my running when I do the workouts I enjoy and that I know I benefit from." -Dan Cloeter, two-time Chicago Marathon winner

40 Stay open-minded "When you try a new type of training, think like a beginner. Just because you can run 20 miles every Sunday doesn't mean you can survive 10 x 400 meters on the track at a fast pace." -Jack Daniels, Ph.D., exercise physiologist, coach, and former world-class pentathlete

41 Be a smart camel "Before you do your long run, place containers of sports drink out on your course, even if you have to bury them." -Runner's World editors

42 Work on your growl "The long run puts the tiger in the cat." -Bill Squires, marathon coach

43 Don't always watch the watch "I don't wear a watch during my long runs. That way I'm not tempted to compare my time from week to week." -Lynn Jennings, three-time World Cross-Country champion

44 Rest assured "Back off at the first sign of injury. Three to 5 days off is better than missing a month or two. Take regular rest days."-Pattisue Plumer, two-time U.S. Olympian

 45 Divide and conquer "Pick one thing each year that you need to improve, and work on that. It might be improving your diet, getting more sleep, or increasing your mileage. You can't work on everything at once.

46 Join the resistance "Hills are the only beneficial type of resistance training for a runner." -Arthur Lydiard, Olympic coach from New Zealand

47 "Chip" away at it "Think chest/hips/push, or CHP, when it's time for uphill running. Chest up, hips forward, push strongly off each foot." -Jeff Galloway

48 Adapt...or weaken "Running hills breaks up your rhythm and forces your muscles to adapt to new stresses. The result? You become stronger." -Eamonn Coghlan, Irish Olympian and only 40-year-old to break 4 minutes in the mile

49 Up the ante "Move into a hill session gradually, running the first few repeats moderately and increasing the effort as you go along." -Frank Shorter, 1972 Olympic Marathon Champion

50 Avoid the downside "The advantage of running 'hills' on a treadmill is you can go up without pounding down the other side." -Ken Sparks, Ph.D.

51 Ramp it up "If you live in the flatlands, you'll have to be creative about hill training. Deserted highway ramps or parking garages are possibilities, though they pose obvious safety problems. You may want to invest in a treadmill." -Bob Glover, runner/author/coach

52 Grab hold of the rope "If you're laboring up a steep hill, imagine that a towrope is attached to the center of your chest, pulling you steadily toward the top." -Jeff Galloway

53 Lean into it "When going down, I lean with the hill. I know I'm doing it right if I feel like I'm going to fall on my face." -Ed Eyestone, RW columnist, coach, and two-time U.S. Olympic marathoner

54 Save something for the summit... "Don't attack a hill from the very bottom-it's bigger than you are!"-Harry Groves, renowned Penn State coach

55 ...Then take off! "I've always found it effective in a race to make a move just before the crest of a hill. You get away just a little, and you're gone before they get over the top

56 Make the switch "The difference between a jogger and a runner is a race-entry blank." -Dr. George Sheehan

57 Get up to speed "Three half-mile repeats on the track at 5-K race pace with a short recovery jog in between shouldn't scare anyone away-and it will improve your speed." -Frank Shorter

58 Just "Q" it "Quality counts, if you want to stay fast. Don't do all your workouts in the comfort zone." -Ken Sparks, Ph.D., top masters marathoner

59 Stay in control "Run your own race at an even pace. Consider the course, the temperature, the weather, and most importantly, your current level of fitness." -Marty Liquori

60 Be flexible (or else) "The idea that you can't lose contact with the leaders has cut more throats than it has saved." -Arthur Lydiard

61 Make a pass "Passing competitors always gives you a lift. It probably has a physical effect, too, because you get a surge of adrenaline." -Libbie Hickman, world-class marathoner

62 Get over it "If you have a bad workout or run a bad race, allow yourself exactly 1 hour to stew about it-then move on." -Steve Scott, coach and U.S. record holder in the mile

63 Be patient "Expect to put in 6 to 10 successful track workouts before you begin to see some payoff in your races." -Marc Bloom, runner/writer/coach

64 Keep your finger on the pulse "If your morning pulse rate is up 10 or more beats above your average, then you haven't recovered from the previous day's training. Take time off or back off until it returns to normal."

65 Mix it up "Fartlek training can help you build strength and endurance, learn race pace, and practice race tactics all in a single workout." -Bill Dellinger, former University of Oregon coach and 1964 Olympic 5000 bronze medal winner

66 Tie the knot "I double-knot my shoe laces. It's a pain untying your shoes afterward-particularly if you get them wet-but so is stopping in the middle of a race to tie them." -Hal Higdon

67 Observe certain rituals "Once you find a warmup routine that works, repeat it as habitually as possible." -Ted Corbitt

68 Warm up, don't wear down "At most, jog easily for 15 minutes before a race. Then stretch your hamstrings, quadriceps, calves, and lower back. With about 15 minutes to go, maybe do a few strides. But no more-you'll warm up plenty in the early going." -Mark Plaatjes, 1993 World Championships marathon winner

69 Wear the right pair "Feather-light racing flats might help you run a faster 5-K, but lightweight performance trainers (with better protection and cushioning) are a better choice for most runners, especially in longer races." -Bob Wischnia and Paul Carrozza, Runner's World shoe experts

70 Finish it off "To develop your kick, finish each repetition faster than you begin it. For example, if you're running 6 x 400 meters on the track, start off at a steady, controlled pace, then subtly shift gears in the last 100 or 200 meters." -Robert Vaughan, Ph.D., coach and exercise physiologist

71 Stay on pace "It's better to run too slow at the start than too fast and get into oxygen debt, which is what 99.9 percent of runners do. You have to learn pace." -Bill Bowerman, renowned University of Oregon coach

72 Don't dodge the draft "Slip in behind someone running a similar pace and, yes, draft. It's not illegal. It's not even poor form. On the contrary, it's just plain smart." -Priscilla Welch, former British Olympian and 1987 New York City Marathon champ

73 Snap out of it "Occasionally pick up speed-for 2 minutes, tops-then settle back into your former pace. Sometimes this is all you need to snap out of a mental and physical funk. Pick a downhill stretch if you can, and really lengthen your stride."

74 Go minimalist "Marathon training doesn't have to be a grind. By running for about 30 minutes two times a week, and by gradually increasing the length of a third weekly run-the long run-anyone can finish a marathon." -Jeff Galloway

75 Step back a bit "Build up your mileage in gradual increments, but every third or fourth week, drop back in mileage to recover. This will help you avoid your breaking point." -Lee Fidler, coach and two-time U.S. Olympic Marathon qualifier

76 Don't push it... "In marathon training, 3 hours slow is better than 2 hours fast." -Pete Gavuzzi, coach of four-time Boston Marathon champ Gerard Cote

77 ...And enough is enough "Never run more than 3 hours straight in training, whether your marathon best is 2:42 or 4:24." -Ed Eyestone

78 Be vigilant "During the hard training phase, never be afraid to take a day off. If your legs are feeling unduly stiff and sore, rest. If you're at all sluggish, rest. Whenever you're in doubt, rest." -Bruce Fordyce, nine-time Comrades Marathon champion from South Africa

79 Pamper your muscles "When I'm training for a marathon, I soak in a hot tub every day, and get a weekly massage." -Anne Marie Lauck, two-time Olympian

80 Try winning combinations "I include iron with vitamin C in my diet to prevent anemia. Without it, I wouldn't have the energy I need to train." -Joy Smith, 2:34 marathoner

81 Know when it's show time "Just remember this: Nobody ever won the olive wreath with an impressive training diary.

82 Taper on time "The key step between a great training program and a great race is a great taper. Your last long training run before a marathon should come 3 weeks before the race-not 2." -Pete Pfitzinger, two-time U.S. Olympic marathoner

83 Wait for the weights "If you strength train, shelve your routine about a month before your marathon, to help you feel fresh on the big day." -Steve Spence, 1991 World Championships Marathon bronze medallist

84 Hone in on the range "Rather than going into a marathon with just one goal-such as finishing in a very specific time-develop a range of goals so that you increase your chances of success." -Jerry Lynch, Ph.D., marathoner and author of The Total Runner

85 Don't be in a rush "Thanks to the race-day adrenaline rush, any pace will feel easier than normal. So make a conscious effort to hold back in the early miles." -Lorraine Moller

86 Divide by three "Divide the marathon into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart." -Mike Fanelli, runner and coach

87 Walk before you crawl "When using the run-walk method to finish a marathon, the most important walk break comes in the first mile. The second most important one comes in the second mile, and so on. The point is, walk before you become fatigued." -Jeff Galloway

88 Be a little shady "Squinting intently requires more energy than you can spare over 26.2 miles. So if it's sunny or you're allergic to dust or pollen, wear sunglasses." -Kim Jones, world-class masters marathoner

89 Save up "To be effective over the last 6 miles of a marathon, one must harbor some sort of emotional as well as physical reserves." -Kenny Moore, writer and two-time U.S. Olympic marathoner

90 Forget about it! "You have to forget your last marathon before you try another. Your mind can't know what's coming."

91 Find a cheerleader "The primary reason to have a coach is to have someone who says: 'Hey, you're looking good today!'"-Jack Daniels, Ph.D.

92 Be a copy cat "Visualizing perfect running form will help you stay relaxed. Visualize before the race. Then, once you're in the race, pick out someone who's looking good and running relaxed. This will help you do the same." -Gayle Barron, 1978 Boston Marathon champion

93 Don't overthink it "In running I go by the axiom that my coach Jumbo Elliott of Villanova used: KISS-Keep It Simple, Stupid." -Marty Liquori

94 Take baby steps "You can't climb up to the second floor without a ladder. When you set your goal too high and don't fulfill it, your enthusiasm turns to bitterness. Try for a goal that's reasonable, and then gradually raise it." -Emil Zatopek, four-time Olympic gold medalist from Czechoslavakia

95 Muster your mental might "Keep working on mental attitude. You have to fight that supposedly rational voice that says: 'I'm 50 years old, and I don't have to be doing this anymore.'" -Ken Sparks, Ph.D.

96 Train with someone... "It may seem odd to hear a coach say this, but I think a really great training partner is more important than a coach.

97 ...Anyone... "Never underestimate the value of a good training partner, even if it's your dog. Training allies will get you out the door on those days when exercise might otherwise be reduced to a finger on the remote control button." -Runner's World editors

98 ...But sometimes go solo "The day after a hard workout, I always train alone. If you run with someone else, there can be a tendency to push harder than you should." -Mark Allen, former Ironman champion

99 Find a reason why "We run to undo the damage we've done to body and spirit. We run to find some part of ourselves yet undiscovered." -John "The Penguin" Bingham

100 Feel the magic... "For me, running is a lifestyle and an art. I'm far more interested in the magic of it than the mechanics." -Lorraine Moller

101...But do what you must do "If one can stick to training throughout many long years, then willpower is no longer a problem. It's raining? That doesn't matter. I'm tired? That's beside the point. It's simply that I have to."

healthy snacks

Beet Chips and Dip

2 thinly sliced beets
2 tsp olive oil
Sea salt, to taste
2 Tbsp Baba ghanoush dip

Preheat oven to 375°F. Toss beet slices with olive oil and sea salt. Bake for 10 to 20 minutes, until edges curl. Serve chips with baba ghanoush dip.

Total: 220 Calories

According to a study based on government nutritional data, you're probably coming up short in terms of eating a variety of fruit and vegetable colors—a whopping 88 percent of Americans don't get enough purple and blue foods. Beets are the perfect way to slip in some more color.

Red Pepper Dip & Veggies

1/2 cup roasted red peppers

1/4 cup crumbled feta cheese

1 tsp garlic

1/2 tsp olive oil

1/2 cup broccoli

1/2 cup carrots

In a food processor, blend roasted red peppers, feta cheese, garlic, and olive oil until smooth. Serve dip with broccoli and carrots.

total: 180 Calories

Apple and Almond Dip

1 large apple, sliced

2 tsp almond butter

3/4 tsp cinnamon

Total: 187 Calories

cinnamon helps rein in blood-sugar spikes after a meal, making you less likely to crash before lunchtime.

These 9 Tips Will Transform Your Warmups

One possible reason your desired fitness results still elude you: You're starting each workout all wrong.

PUBLISHED: OCTOBER 2, 2014  |  BY RACHEL COSGROVE

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You probably know a dynamic warm-up can help you ward off injury and perform better during your workout. But what you may not know is that there's a lot more to an effective pre-exercise routine than jumping jacks and high knees. To reach your fitness goals faster, you need to start every workout with a warm-up like this one. While many dynamic warm-ups get your heart rate going, routines like this are also designed to reduce tension, improve mobility, and activate lazy muscles—crucial steps to help ramp up your training session. Oh, and it will take only about 10 minutes (woot!). Here are the simple steps you need in order to fire up properly. Do 10 reps of all exercises listed.

1. Roll With It
Research shows that foam rolling can improve range of motion during a workout as well as reduce soreness afterward. It's a quick and easy way to minimize adhesions and knots in soft tissue, so your muscles and joints can move freely.

 

 

Do It: 
Total-Body Foam Roll
Starting with your calves, use a foam roller or lacrosse ball on all your major muscle groups—hamstrings, glutes, quads, IT bands, and shoulders—spending more time on sore or tight areas.

2. Move Your Hips
Women neglect their hip flexors as much as they neglect their budgets during a sale at Sephora. But tight flexors can inhibit proper movement in exercises like squats and lunges and set your body up for injury (one study found that women with runner's knee were more likely to have weaker hip flexors than the uninjured).

Do It:

MCKIBILLO

Hip-Flexor Stretch
Kneel on your right knee with hands behind your head. Squeeze your right glute as you press that hip forward. Hold for 30 seconds, then switch sides.

MCKIBILLO

Clam Shell
Lie on your left side with knees bent. Keep your hips still and lift your right knee. Hold for two seconds, then return to start. Do all reps on that side, then switch sides.

3. Fire Up Those Glutes
All the sitting we do makes our butt muscles sleepy—even during sweat sessions. This move wakes them up so they'll be energized and ready to kick, you know, butt.

Do It:

MCKIBILLO

Marching Hip Bridge
Lie on your back with knees bent. Lift your hips until your knees and shoulders form a straight line. Alternate lifting your left leg, then your right. Do 10 reps on each side.

4. Engage Your Ankles
Poor buddies, they get very little love. But here's why you should give your ankles a thought: Stiff ones put extra stress on knees and hips when you do anything that requires ankle flexion, like running, jumping, and step-ups (to name a few). And if you're a high-heel lover, you're even more prone to ankle mobility issues.

Do It:
Standing Ankle Dorsiflexion Stretch
Place both hands on a wall with one foot staggered two to three feet in front of the other, the front foot a few inches away from the wall. Slowly drive your front knee toward the wall, then back to start. Do all reps on that side, then switch legs.

5. Stand Taller
Proper posture allows your muscles, joints, tendons, and ligaments to work like a well-oiled machine. Ease tightness with the first move below, then engage postural muscles, open your chest, and warm up your shoulders with the second.

Do It:

MCKIBILLO

Open Half-Kneeling Thoracic Rotation
Kneel on your left knee, right foot flat on the floor in line with your left knee. Place your left hand on the floor directly under your shoulder and raise your right arm; pause, then bring it down between left arm and leg. Return to start. Do all reps, then switch sides.

MCKIBILLO

Wall Slides
Stand with your back against a wall and slide the backs of your hands, elbows, and arms up the wall. Slide back down, keeping in contact with the wall.

6. Drop It Low
Body-weight squats won't fully prep muscles for a demanding workout. This sequence turns on everything that needs to work—and ensures proper (read: safe) form during total-body moves.

Do It:

MCKIBILLO

Reaching Squat to Stand
Stand with feet slightly more than shoulder-width apart, arms raised overhead. Bend at your waist to grab your toes. Then lower your hips down into a squat position, knees outside your arms. Lift your chest and raise your arms overhead one at a time, then stand.

7. Talk To Yourself
By sending signals from your noggin to your body, these moves can strengthen the communication between brain and brawn.

Do It:

MCKIBILLO

Single-Leg Reach
Stand on your left leg and raise your right arm. Lower your torso and lift your right leg behind you. Return to start. Perform all reps on that side, then switch legs.

8. Take The Lunge
Lunges are overachievers in the best possible way: They're unilateral, so you can't compensate if you have a stronger leg; they train balance and engage the core; and since they're compound movements, they activate more than one joint at a time. The specific types shown here get you moving in multiple directions, a key piece to any warm-up.

Do It:

MCKIBILLO

Reverse Lunge with Rotation
Standing with feet shoulder-width apart and hands on your head, step back with your left leg into a lunge and turn your torso to the right. Pause, then return to start. Perform all reps on that side, then switch.

MCKIBILLO

Alternating Lateral Lunge
Standing with feet shoulder-width apart, step your right foot out into a side lunge, pause, then drive off the right leg to return to start. Perform all of the reps on that side, then switch legs.

9. Pick Up The Pace 
This last step is like a dress rehearsal, putting all the pieces together while pumping up your heart rate so you're ready for anything!

Do It:
Single-Leg Hop
Stand on one foot and imagine there is a line drawn on the floor. Hop quickly back and forth over the line 10 times, then switch feet and repeat.

Lateral Shuffle
Start in a squat, with knees bent and hips back; shuffle 10 steps to the right as fast as you can, then 10 steps to the left. Continue alternating.

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