Nov Planksgiving Challenge

For our INSPIRED BY FITNESS November Challenge, I thought it would be fun AND helpful to do a "Planksgiving Challenge" to help us focus on our core and be mindful about what we are feeding our body (our abs) as we approach the holiday season!

Here is how the Planksgiving Challenge works - each day there are three variations of planks to perform each for the time indicated (first week is 30 seconds each, next week is 40 seconds, third week if 50 seconds and last week of November is 60 seconds each plank hold), attacking the abs from different directions with the 3rd plank exercise of the day being a "moving plank" - either Mountain Climbers, Walking Planks or Plank Jacks to rev up the metabolism.

At a minimum, perform each plank one time, being sure to drop to the knees after 10 or 20 seconds and pop back up into plank position to relieve pressure on the back and keep the body in motion for a more effective plank.

Other ways to incorporate into your regular exercise routine:

  • Include as a warm up or part of your core strength routine
  • Perform as a finisher to your workout
  • Perform 2-5 rounds for a more advanced circuit

Form Notes - Be sure to align your body in a plank position with the heels, hips, shoulders and neck in alignment and contract the abs (suck in your belly), squeeze your glutes and remember to breathe through the exercise! It's also helpful to visualize the muscles you are working for more effective results - remember in planking, we're not just working the core (abs and back), our arms and legs are also working to hold up the body and those muscles are working to get strong and toned as well!

The second part of the November Planksgiving Challenge is to be mindful of what we are eating & drinking and feeding into our core - Remember, Flat, Lean Stomachs start in the kitchen and is about 75-80% result of what we eat! Practicing the 80/20 Lifestyle Model (80% of the day eat clean and move, and save the indulgences for 20% so you don't feel deprived while maintaining a healthy lifestyle) that I teach is an effective way to sustain a healthy lifestyle.

Have fun with this month's Planksgiving Challenge and remember  during the holiday season as you're tempted with treats and energy sucking, stomach bloating foods, "Nothing tastes as good as being fit, lean and healthy feels!"