As part of our mission to expand the concept of fitness to include Physical, Nutritional and Mental aspects, we present you with your monthly challenges! Choose one, two or all three areas and push yourself to be your best you!
This month, we are going to Plank!
As always, form is paramount! Skimping on form not only cheats your body out of the fantastic benefits of this awesome movement but also leaves you at a greater risk for injury so - Take your time and focus on form!
Week 1: Plank 1 Minute - 90 Seconds Daily
Week 2: Plank 90 Seconds - 2 Minutes Daily
Week 3: Plank 2 Minutes - 3 Minutes Daily
Week 4: 3 Minutes - 4 Minutes Daily
There are few forms of exercise as effective at building your core as The Plank! Planking benefits far more than just your core strength - your biceps, neck, and shoulder muscles are engaged. Your tush and legs are also at work in this position making The Plank a full body exercise.
Once in The Plank position with forearms and toes on the floor be sure that your torso is straight and rigid in a straight line from ears to toes. NO bending or sagging! Your head should be relaxed and you should be looking at the floor.
A great way to amplify your Plank for a greater challenge is to lift a leg or an arm. You will FEEL THE BURN :)
The Benefits: Improved core definition and performance, improved posture, decreased risk of back injury, balance and flexibility not to mention a fantastic metabolic boost!
(Scale each workout to your fitness level and comfort with the movements. If you would like guidance, please reach out!)
Depending on your soreness (recovery needs) you can do this every day or just a couple times each week. The goal is to stick with it and to watch your results improve from your first try to the next and the next after that :)
Meal planning can make a HUGE difference when you are trying to stick to a healthy eating plan. The best defense is a great offense, right..?
Let's be real - Despite our best intentions we all find ourselves in that situation where we are hungry, in a hurry, stressed and don't have a thing in the fridge. Am I right? Ahhhhh!
Meal Planning To The Rescue!
Take 30 minutes each week to plan a menu before heading to the grocery store. Focus on tons of veggies, lean meats, protein and healthy carb choices. Including more nutrient dense foods in your diet is a total game changer. Give your body what it needs so it can give you what you want! A healthy, functional, happy body to run around and enjoy life in!
Take the stress out of eating and set yourself up for nutritional success! Having those meals in the fridge will help keep you on track - Think of it as a Nutritional Safety Net!
Take A Vacation From Your Comfort Zone!
We are Groundbreakers! Our journey together is all about breaking the ground below our feet. Feeding our curiosities about the unknown! Exploring foreign territory! Daring to deviate! We are not a group of complacent people.
Except, we are. A little bit.
Complacent I mean... It is part of our nature to get into a comfortable rhythm and stay there. It is the easy way. In our self-created safe zones we feel protected. We feel secure. We are able to anticipate most of the things that will happen there.
Feeling safe is after all a fantastic feeling. Working to keep yourself "safe" on a daily basis, even better! Please continue to wear your seatbelt. Don't jump into a cage filled with Lions. (you get what I'm saying right?)
Shake off your Comfort Zone and SHAKE THINGS UP!
Step outside of your routine. Get comfortable trying new things. With your body, with your mind, with your heart.
You will likely discover an endless number of ways in which you can challenge your comfort zone. It can be something different each day, it can be one thing over and over again until voila! It is no longer outside the comfort zone!
Ready... Set... GO!