I hope you have had a great holiday season and are all ready to ring in the new year. I am asking you to look at the new year in a completely new way.I hope you will join me in saying no to January. No to juice diets. No to calorie restriction. No to detoxing. No to relying on the scales.No to negative self talk. Instead, I am asking you to make it a year to focus on positive changes, by adding to your life rather than eliminating or taking things away.I know it sounds very cheerleader-ish of me, but I want you to focus on the good and turn the negatives into positives.We don't always like what we see in the mirror, but I am asking you to keep looking in the mirror and find something that you do like. No matter how small it may seem, ignore all that you see and find the positive in your reflection.
These are healthy changes!
What ways do you plan to improve yourself in a healthy way?
I have changes in store for myself and for my blogs.I realized that I have spread myself too thin and everything is suffering just a bit.I am not someone that makes resolutions, not because I don't think I can keep them but because I think resolutions have a temporary feel to them. To be honest, to make a New Year's resolution is to make a promise to yourself to do something that you probably should have already been doing.Statistically speaking, 45% of all people make resolutions.Any guesses how many people are successful in achieving them?A very sad 8% So, don't make promises, make changes. I love this!
One of the little things I am doing to start the new year is 30 days of planking!
Here's a little about planking.Planks are the best core-strengthening exercise. In a plank position, muscles in the upper body, lower body, and core are activated to resist the force of gravity and keep the body in proper alignment. Planks are challenging, because gravity is acting down on the entire backside of your body. Muscles strengthened during a plank are the same the same muscles used to stand and sit upright throughout each day.
The plank has numerous variations and intensity options. There is a plank position for every fitness level, and it's easy to progress to the next level. Planks can be done anywhere and require no equipment. Using your own body weight to strengthen your own muscles is extremely functional, and since so many muscles are involved in planking they provide exceptional value for your time invested.
Here's how to do an effective plank.
Start in a tabletop position on your hands and knees. Place your elbows on the floor, directly under your shoulders. Press your forearms into the floor. Broaden across your mid back, creating distance between your shoulder blades. Straighten and extend one leg back, tucking your toes under and keeping your kneecap off the floor. Repeat with the other leg. Your pelvis is level with the floor - not sagging nor spiked to the ceiling. Engage your abdominal (pull your navel to your spine) to resist gravity. Remember to breathe. Hold for 20-60 seconds, building your endurance over time.
There are many variations to the basic plank, thus making the exercise more challenging. For example, you can dip your hips from side to side, working your oblique abdominal muscles. You can alternately lift one foot off the floor, which makes the remaining leg (and core) work harder. Make sure you don't compromise good technique for a higher intensity variation. If the basic plank feels too difficult, place your knees on the floor instead of the toes. Only hold the exercise as long as you are able with good technique.
Here is a chart/schedule for 30 days of planking.
Day 1 begins tomorrow with a 20 second plank.
I know it is a bit odd, but that is a little 's' after the number for seconds.
Eventually you will work up to a 5 minute and 30 second plank.
As you can see, this was taken from my Instagram.
If you are on IG, you can follow me @run_bake_blog
Use the hashtag #PlankWithMeIG if you'd like.
Or just print this out, or save it and work on your planks on your own.
Either way, accept the challenge and just start planking!
With that, I am off to heat up my lunch and get on with my New Year's Eve day!
The only plan I have for tonight is to not have a plan.
The kiddo is going to some friends down the street and I will chauffeur him there and back.
Other than that, I have the Commitment Day 5k in the morning.
What are your plans to ring in the New Year?
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