Starting May 1!  Challenge yourself to follow this plan and increase your core strength in 30 days with planks,  A plank is an isometric hold of the abdominals that strengthens your entire core and works your shoulders too.  

HOW TO DO A FOREARM PLANK (pictured below):

1. Starting in a kneeling, prone position. Place feet shoulder-width apart. Keep feet, ankle, knees, and hips in a vertical plane. Place the palms of the hands flat on the floor shoulder-width apart (elbows should be pointing directly back – not out to the side.
2. Drop the elbows to the floor (one side at a time) and place them under shoulders. Forearms should be parallel.
3. Move the feet back one at a time allowing the abdomen and hips and legs to rest on the floor.
4. Elevate the hips. Hips and shoulders should remain parallel to the floor while the legs are straight.
5. Keep the head/neck in a neutral position.
6. Tighten the core by drawing the belly button to the spine and hold the position.
7. At the end of the repetition, return to a resting position.*

*description from the National Federation of Personal Trainers

Don't let your hips sag too low or go too high.  Your head should remain in line with your spine (don't drop or raise your head - keep it neutral). There should be a straight line from your head to your heels.

​

CHALLENGE DETAILS:

The 30 days are outlined on the graphic below.  

Each day has either a time to hold the plank or indicates a rest day.  If you miss a day close to a rest day, just swap those days out.  

By the end of the 30 days you will be holding a 1 minute plank.  If you can already hold a plank for 1 minute, then double the time on each day.  For example, rather than doing 10 seconds on day 1, you would hold the plank for 20 seconds.  Continue doubling each day's time and you will be up to a 2 minute plank by the end of the month.

I will be posting bonus plank moves on Facebook and Instagram so follow me there!  Post about your plank progress and use #jilldplankchallenge  ​

How do you usually treat yourself?  A special ice cream?  Dinner from your favorite restaurant?   Treats are very often food.   Occasionally this is fine!   However, it can be easy to overdo it and eat too much.  Which leads to weight gain...which leads to us needing to lose weight...and feeling bad about those treats that ultimately were not so good for us.  We need to find things to treat ourselves in a healthy way!  

Gretchen Rubin talks about the strategy of treats in her book about habits, Better Than Before.  Treats are different than rewards.  Rewards are given to us because of something.  There does not have to be a reason to receive a treat other than we simply want it.  Treating yourself makes you feel appreciated and energized.  It can also increase your self efficacy.  It is important to treat yourself (but in a healthy way) so that you don't feel deprived.  Gretchen Rubin says, "When we don't get any treats, we begin to feel burned-out, depleted, and resentful."   It is difficult to start or maintain habits if you are in that state.  You may start telling yourself that you "deserve this" chocolate chip cookie or "you've earned" that extra brownie after lunch.  By identifying and indulging in healthy treats you enjoy, you will be less likely to derail your healthy habits.  

So how do you treat yourself?  A treat can be anything that gives you joy!
Start to think about the things that you find pleasure in doing.  It will be different for everyone.  For me, it is taking 20-30 minutes and reading a book or magazine.  It could be browsing through a book store or painting your nails.  Others might want a long bubble bath.  While someone else could savor a really great cup of coffee or tea.  Whatever it is for you, make sure you enjoy every second of it!

Treats are an important part of self care.  A treat doesn't have to be food related.  Finding ways to treat yourself in a healthy way will help keep your health and fitness on track.