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Posts tagged “exercise

Fitness: How to Do a Plank & Day 4 of 30-Day Plank & Fitness Challenge

2015-08-21 30-Day Plank & Fitness Challenge How to Do a Plank & Day 4 Plank (1 minute) 2Day 4 of the 30-Day Plank & Fitness Challenge!

Today, I spent some time during my daily video series to give detailed info on how to do a plank, the various kinds of planks, as well as how not to fall out of a plank position. Then, I did my plank for the day — all 1 minute and 1 second of it!

I had biked several miles earlier to go to the grocery story, carrying the groceries in the backpack on my back, and yes, that is definitely a workout — especially considering I was biking along Highway 90 at 5 p.m. rush hour.

After the video, I did one, very slow, very mindful round of Surya Namaskara. I love getting back into yoga, but what I thought might happen is actually happening — the stiffness in my shoulder (likely, scar tissue) does not want to budge. In the process of getting back into yoga and doing planks every day, I’m feeling the scar tissue getting knocked loose, and it does not feel good. So I did not do my two rounds as I said I would. But I listened to my body, and that’s all I can do to avoid re-injuring my shoulder.

If you’ve missed the first few posts, find them in the category link of the 30-Day Plank & Fitness Challenge.

I’m staying present and paying attention to where I am. And that’s just fine. After all, tomorrow is another day. :-)




Fitness: Day 3 of 30-Day Plank & Fitness Challenge

30-Day Plank Fitness Challenge Day 3I did a 40-second plank and 2 rounds of Surya Namaskara A (Sun Salutation A, from the Ashtanga Vinyasa Yoga tradition). I also did some biking.

Just three days in, and the plank already feels easier! I know that’s hard to believe when you try that first 30-second plank; but believe in yourself, and you can do it.

If you’re following on Facebook, go ahead and leave your workout regimen in the Comments below.

And remember, if you’re just now finding this, it’s not too late to get started! Go ahead and jump in. And be sure to read this intro to the challenge.

You’ll be glad you did this for yourself (with your doctors’ okay, of course).




Fitness: 30-Day Plank & Fitness Challenge

ArousedWoman-30-Day-Plank-Fitness-ChallengeI announced on Facebook that I was going to start a 30-Day Plank Challenge for my own fitness, and a number of people said they wanted to join me. Day 1 of the Plank Challenge went better than I expected, and Day 2, I squeezed in my plank while dinner was cooking in the oven.

Two days in, several of those who had committed actually came through and did their 30-second planks. A few of them even did a little more by adding walking or some yoga or some other fitness workout moves to their challenge.

So I’m revising the challenge to the 30-Day Plank & Fitness Challenge and bringing it here to ArousedWoman! Do what you can, and if you’re up to it, do a little more. (If you’re under a doctor’s care, get their permission first.)

Here’s how the challenge works. Day 1, start with a 30-second plank, then add on 5  to 10 seconds each day until you reach 3 minutes at Day 30.

Now, we’re going to add on some other form of exercise each day: squats, kettlebells, sex, yoga, Pilates, swimming, sex, tree-climbing, soccer, sex, volleyball, sex, etc. And don’t forget — the best exercise is SEX! :-) And YES, solo-sex definitely counts.

Follow along with the various posts in the 30-Day Plank & Fitness Challenge category, and write up your plank and fitness accomplishments in the comment section below the blog post for each day. You can also click the “Day” links below to go to the blog post for that day.

Day 1 – 30 seconds …

Day 2 – 30 sec

Day 3 – 40 sec

Day 4 – 40 sec

Day 5 – 45 sec

Day 6 – 45 sec

Day 7 – 50 sec

Day 8 – 50 sec

Day 9 – 55 sec

Day 10 – 1 minute

Day 11 – 1 minute

Day 12 – 1 min 10 sec

Day 13 – 1 min 15 sec

Day 14 – 1 min 20 sec

Day 15 – 1 min 25 sec

Day 16 – 1 min 30 sec

Day 17 – 1 min 40 sec

Day 18 – 1 min 45 sec

Day 19 – 1 min 50 sec

Day 20 – 2 minutes

Day 21 – 2 minutes

Day 22 – 2 min 10 sec

Day 23 – 2 min 15 sec

Day 24 – 2 min 20 sec

Day 25 – 2 min 25 sec

Day 26 – 2 min 30 sec

Day 27 – 2 min. 40 sec.

Day 28 – 2 min. 45 sec.

Day 29 – 2 min. 50 sec.

Day 30 – 3 minutes

Be sure to write in your experiences in the comment section below the blog post each day.

Have fun, and good luck!




Fitness: Day 2 of 30-Day Plank & Fitness Challenge

ArousedWoman-30-Day-Plank-Fitness-Challenge-Day-2Today is Day 2, and I did a 40-second plank. I also did some very gentle stretching because I’m dealing with some sciatic pain in my left hip. But I also did some time on my bike today.

See? It’s easy to add on some easy exercise to your challenge. Start where you are, and be mindful of how your body responds. But most importantly, just get your butt off the couch!

Tomorrow, I will go for some yogic Sun Salutation.

What were you able to accomplish today? Were you able to make it through the 30 seconds?



Fitness: Day 1 of 30-Day Plank Challenge!

Fitness: Day 1 of 30-Day Plank Challenge As part of my Food & Fitness video series, today starts a 30-Day Plank Challenge (that, for some reason, I thought would be cool. :-) ) With life, stress, and obligations, I’ve gotten out of my old exercise regimen. It’s time to get back into the workout lifestyle that led me to become certified in yoga, Pilates, and holistic life coaching to begin with.

So why do this? Exercise is very important, not only to your daily, overall health, but especially for your sexual health and happiness. (i.e., ORGASMS!)

In this video, I explain plank a little bit. Form is incredibly important because you can hurt your back if you don’t do it correctly. If your butt is too high, you’re using your legs to assist, and that is cheating! So keep your tush in line with your body.

I also do our beginner plank of 30 seconds…. It wasn’t as bad as I thought it would be.

Watch the video to get started and see where we’re going with this 30-Day Challenge. BE SURE to leave a comment below if you’re joining me in this. You can also follow my daily Plank Challenge updates on Facebook.

Be safe and have fun!





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