Yep, that really does feel so much better than a chocolate biscuit (or 4!) or working into the night... Sometimes we know we’re doing things that are bad for us, and while it distracts us from what really needs our attention -that thing we might feel powerless over- we choose to continue with these unhelpful behaviours. Someone else might turn to shopping, gambling, alcohol, drugs, affairs, the internet, perfectionism or looking after others. Me I eat and work. A lot.
And when these behaviours increase, I notice my healthy eating, yoga practise, running or going to the gym and even truly connecting with good friends disappear.
It always turns out that I have more power than I seem to think and a little time spent connecting with that amazing inner wisdom often shows me I’m holding on to things that no longer serve me, things not meant for me, or I’m taking on someone else’s ‘stuff’. Dumb compassion, self-doubt and fear have taken the wheel.
Welcome back, Courage.
What’s the most compassionate, creative, courageous thing you can do for yourself today
#yoga #planking #exercise #fitness #temptations #heartfirst #numbing #shadowcomforts #numb #moodmanagement #heart #takeaction #calm #peace #guts #statemanagement #emotions #compassion #courage #creativity #gutsy #aligned #wise #wisdom #innerwisdom #intuition
Do’s and don’ts of planking
A plank is an amazing exercise if done correctly. It strengthens your deep inner core: your transverse abdominis, multifidus, diaphragm, and pelvic floor. Pretty much the foundation of everything you do, from standing, sitting and working out. But if not done correctly it won’t engage those areas that are so important to work.
Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart. If someone looked at you from the side, your arms would form a 90-degree angle. Step your feet back, one at a time, tucking your toes underneath your body. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs and hold. *If you feel you can’t hold it with good alignment drop down to your knees. There is NOTHING wrong with variations if done correctly. -
Here’s How Not
•do not let your hips dip. This causes strain on your lower back and you loose all engagement of the core.
•do not look up putting pressure on your neck.
•do not put your butt up in the air releasing your shoulders from the move and loosing spinal alignment. -
Set a timer and see how long you can hold a plank for in perfect alignment. Remember we all start somewhere and grow from there! -
#cyclonelasvegas #drenched #fitnessknowledge #planking #plankinglikeaboss
The main function of your #abs is to stabilize. So you need to strengthen them for what they do. #planking is one of the best ways to do that. Unfortunately many struggle to plank correctly. Here is the ideal position as well as 3 common issues and corrections. Check out the podcast for more 🔗in bio🔗 #coreworkout #core #gluts #phyiscaltherapy #ptshouldbefun
Remember to keep a light heart on this journey and always move in the direction of your happiness, even if it’s intimidating at first. You have the answers within, sometimes we just might not want to listen. It’s a process and for sure not always easy with all the external distractions.
There’re a few meaningful daily practices we can use to help clear the way🙏🏽 Familiar but still worth mentioning:
♡ Practice mindfulness in all activities
♡ Follow a healthy diet
♡ Surround yourself with people who support you and your dreams
Lets’s connect inward and pay more attention to our personal compass💛
If you think planks are easy...you’re doing ‘em like a muggle.
Muggles alwaysssss tell me planks are too easy and they don’t even feel their abs when they do them. They say they feel ‘em in their shoulders and arms and lower back but barely anything in their abs.
“That’s not an issue with planks,” I tell them. “It’s an issue with planking like a muggle. Or a squib. Or even like a hippogriff.”
See in the top picture my head is above my hands and my shoulders are way out in front of my elbows No good. This puts wayyyy more stress on your arms and takes it away from your abs.
Instead, you want to push yourself up and away from your hands. So your chin is in-line with your elbows. Your shoulders are slightly behind your elbows. And now your core muscles are fully engaged and supporting you, rather than hanging on your arms.
Cross my heart and swear on Dobby...if you do this right your abs will scream and cry and shout and beg you to stop torturing them with unforgivable curses. But they’ll thank you later because they’ll be strong and powerful and resilient and sexy as fuck.
I hope this helps. And if you have any questions, chuck ‘em in the comments.
#plank #plankchallenge #planks #planking #ab #abs #abworkout #absworkout #core #coreworkout #personaltraining #personaltrainer #coretraining #corestrength #fitness #cscs #cpt #precisionnutrition #obliques #fbggirls #fbg #kaylaitsines #corestrength
Spring is the season for rebirth making it also the perfect time for new fitness goals. What are your fitness goals this season Maybe it’s time to ditch those boring old planks and let Stealth give your core a real challenge!
#gameyourcore #stealth #plank4life
Not a massive achievement for some but just did my best plank time! it’s frustrating when my body is constantly attacking itself and I can’t exercise as often as I’d like but taking each day and I’ll get there #planking #babysteps #lardarse #colitiscankissmyarse
Day 2 of the plank challenge is DONE!!! Also, swipe 👈 left to see my protein shake I make after workouts. I love this protein powder because it is plant based, low carb, sugar free, but tastes good! I do not add any other sweetener, there's just the stevia that is in the protein powder. So it's not super sweet, but I don't want it to be super sweet!
And, I decided to do something absolutely nutzo. I started the 80 Day Obsession workout program today. 🙈😖 It's going to be extremely difficult to balance the plank challenge with the 80 Day Obsession workouts, but I really want to push myself! I would love a full body transformation (tone up) in about 40 days (which is when I leave on my vacation).
I may not be able to completely do the 80 Day Obsession workouts, but I want you to know that I'm dedicated to the plank challenge first and foremost! I will always put the plank challenge first, and then see what I can accomplish after that.
I hope you all got your workout in today! Take a picture, post it, and tag me! Use the hashtags #plankchallenge and #frugalfitandfierce ! Love you all!
Sabías que un hombre chino en mayo de 2016 en #Pekín hizo un reto de #plancha y duro 8 horas y 1 minuto. Claro igual que YO 😁🤣😂 .
No esperes mantener la plancha durante tanto tiempo, solo comienza con 10 segundos y ve aumentado. El tiempo promedio para hacer plancha, fluctúa entre 1 a 3 minutos, pero NO hay un límite de tiempo real. . 💪😎 Ahora te toca a ti: Vamos a hacer un reto tanto físico como mental. Concéntrate y prende el cronómetro, y mantén la posición de Plancha todo lo que puedas.
Puedes hacer este récord de forma semanal. Por ejemplo, todos los viernes y vas escribiendo semanalmente tu mejor tiempo. Hacer esto durante 4 semanas. Descansas 4 semanas y vuelves a intentarlo a ver cómo te fue.
Y quiero saber de ti ¿Cuál es tu récord haciendo Planchas Queremos saberlo. Deja un comentario más abajo. 👇👇
#zambranahealthcoach #andreazambrana #comohacerplancha #plancha
Every Wednesday guys I decided to post these stretching exercises that I started using daily in my Health & Wellness journey. Of ourse my all time favorite is THE PLANK so I'll start with this one for today. Stretching is so important for our bodies. It doesn't matter what your physical shape or age is just start stretching. Like anything it takes time but it will improve the quality of life so much. Take it from a girl with a busted back and all around joint and severe inflammation issues! Check my story feed and stay tuned for more amazing stretching exercises that you can do just about anywhere. .
Burpees are fantastic!!!💕 1. You will burn mega calories.
2. They will make you stronger.
3. They are great for conditioning.
4. You don’t need equipment.
5. You can add them to almost any workout.
So..... did you do your burpees today
It's so hard, but it's so worth it!😄💯💪 It's not the perfect #plank, but at least I tried and it's progress💖 Thank you BTC for pushing us!👊 I did a total of 180 sec!😮 Thank you also to my ever supportive Gym Buddy and Instructor Hteniza Malonzo at The 4th Fitness for helping me document this!😍📷 ------------------------------------------------------------------------
Day 17 of the Body Transformation Challenge!
IF YOU WANT IT, YOU GOTTA EARN IT!
When life gets you to the ground, there's no way back but up. But first, stay down with style so you get back up stronger than ever!
PLANK LIKE YOU MEAN IT!
30 sec - Let's get this over with!
45 sec - I trust you Coach!
60 sec - Yes Coach, I want it!
Disclaimer: Before embarking on any physical activity, please consult your physician.
#ChallengeAccepted #WellnessCoach #Planking #HealthyActiveLifestyle #HealthJourney #FueledByHerbalifeNutrition