Tag Archives: core

Fighting for Fitness with Exercise

My Healthy Journey: Time to Sweat

I’ve changed my diet, organized my life, and made healthier choices, so the last and biggest thing on the list is exercise.

I don’t like to exercise, as I think a lot of us don’t. I’m competitive, so I liked playing sports as a kid, but as an adult, exercising by myself is boring and hard work. If I had a gym membership and could read on a treadmill, it might be different. But as it is, it’s hard to make myself do it.

But if I can (for the most part) give up candy, completely abandon soda, and stop drinking coffee for a month, I can handle anything!

I started by doing a muscle-strengthening yoga routine every day, which was a great way to start for me. It wasn’t too intense, it was calming, and it really helped me regain some flexibility and balance I’d lost over the years.

Now, I’ve been doing P90X. I don’t know if you’ve heard of it, but it used to have infomercials on TV, which automatically makes me suspicious. But I actually know a number of people who have done it, and my goal is less to get a killer six-pack and more to get in better shape, so I don’t really need it to live up to all its TV promises.

I borrowed the DVDs from a friend, so I didn’t spend all of the money they’re talking about. I’m also not following all of their meal plans or the exact exercise plan. Each day you’re supposed to do a different workout for a different part of your body, and they’re each about an hour and a half long with warmups and cool downs.

I usually can’t make it through the whole thing yet; they’re really difficult! I also do them more like every other day because I’m so sore the day after. They make you pour sweat, and they make you want to lie on the ground in your own sweat puddle to catch your breath.

But I can already see some improvements! And that’s really satisfying. Am I out running yet? No (it’s been so rainy!). But I am getting cardio and strengthening done, in my own bedroom no less.

Plus, I’ve found some new interests by doing them. For instance, there’s a kickboxing workout that I love, so maybe in the future, I might try kickboxing classes!

Do I think I’ll stick with this level of workout forever? Definitely no! Eventually, I’d like to mix things like this up with other activities, like yoga, runs, and more simple workouts. Once it’s a habit, it will really be more about doing something every day.

It’s all about finding the things that will keep you interested, engaged, and MOVING.

There are so many reasons (and studies on) why you should  exercise. Mayo Clinic breaks it down perfectly: Exercise controls weight, fights health conditions and diseases, improves your mood, boosts your energy, and helps you sleep.

And Rally, our wellness tool, knows how important it is, too. It has tons of great missions to get you moving, like exercise 30 minutes every day, work up a sweat 3x a week, swim 30 minutes, and work your core, as well as weightlifting and walking missions.

So to help you get on a great fitness track that will entertain you and doesn’t require an expensive package, I’ve rounded up some activities for you to try for some of these missions.

Exercise 30 Minutes Every Day

43 Workouts That Allow You to Watch An Ungodly Amount of Television
100 No-Equipment Workouts

Work Up a Sweat 3x a Week

PopSugar Workout Music
Top 100 Running Songs

Run 30 Minutes

7 Easy Ways to Become a Runner
Beginner’s Running Guide
3 Methods to Run Faster

Swim 30 Minutes

The Ultimate Pool Workout
6 Tips to Improve Your Swimming Right Now
Make A Splash Infographic

Work Your Core

10-Minute Core-Blasting Pilates Workout

Quick Workout for a Powerful Core
Image via Buzzfeed’s 9 Quick Total Body Workouts

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30-Day Plank Challenge

My Healthy Journey: 30-Day Plank Challenge

This time, for the 30-Day Plank Challenge, I’m going to give you all the exercises and the schedule up front so you can follow along every day, and then I can just check in.

The plank strengthens your core, a complex series of muscles that includes your entire body, minus your legs, head, and arms. It doesn’t take equipment, machines, or special apparel. All you need is a little motivation.

Injury Prevention Tips

  • It’s recommended to start at level one and progress daily to ensure proper strength and form.
  • It’s essential that your spine stays level and that you activate your lower abs to protect your low back. If your back starts to arch, or your butt starts to dip, it’s time to call it a day.
  • Always make sure your wrists or elbows are directly under your shoulders to relieve any shoulder pressure.
  • You should not feel any joint, back, or shoulder pain during your planks. If you are, it’s probably related to your form. Have someone take a picture of you, or ask a friend to review your form. Make sure everything is in a straight line.
  • Remember to breath. Holding your breath makes the exercise harder and can cause an increase in your blood pressure. Focusing on your breath can actually improve your concentration and duration.

There are two different kinds of planks, in different levels, that you will use for this challenge: the front plank and the side plank.

Static Knee Forearm Plank

Beginner – Static Knee Forearm Plank – Start with your knees together and on the ground. Place your elbows directly under your shoulders and rest your weight on your forearms. Flatten your spine, and press through your elbows to keep your chest from falling forward. Suck your navel into your spine and tighten your abdominals. Look straight down, allowing your neck to stay aligned with your spine.

Static Forearm Plank

Intermediate – Static Forearm Plank – Start with your toes together and on the ground. Place your elbows directly under your shoulders and rest your weight on your forearms. Flatten your spine, and press through your elbows to keep your chest from falling forward. Suck your navel into your spine and tighten your abdominals. Look straight down, allowing your neck to stay aligned with your spine.

Static 1 Leg Forearm Plank

Advanced – One Leg Forearm Plank – Start with your toes together and on the ground. Place your elbows directly under your shoulders and rest your weight on your forearms. Flatten your spine, and press through your elbows to keep your chest from falling forward. Suck your navel into your spine and tighten your abdominals. Look straight down, allowing your neck to stay aligned with your spine. Lift one leg off the ground to challenge your stability. Be sure to alternate legs.

Static Knee Forearm Plank

Beginner – Static Knee Forearm Side Plank – Start with your knees together and on the ground. Place your right elbow on the ground directly under your shoulder. Straighten your spine, tighten your abdominals, and look straight ahead. Hold. Repeat on the left side. Once you reach one minute on each side with little struggle, then progress to the next level.

Static Low Side Forearm Plank

Intermediate/Advanced – Static Side Forearm Plank – Start with your feet together and on the ground, keep your knees lifted and the body in one straight line. Place your right elbow on the ground directly under your shoulder. Straighten your spine, tighten your abdominals, and look straight ahead. Hold. Repeat on the left side. Once you reach one minute on each side with little struggle, then progress to the next level.

Once you’ve chosen a level to follow, use this tracker for how long to hold your planks each day:

30-Day Plank Challenge Tracker

Use this month to build your core with other Health Alliance employees and me today!