PLANK SERIES

with

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Co-founder of Team 3XT

FERLY PRADO

Ferly has been a professional dancer for 17 years. Her passion for fitness and nutrition led her to get certified under NASM and Precision Nutrition.

 

"This is my go-to plank series! do this before I hit the stage. It gets me really aware and connected to my core. I am huge believer in starting any training with core work and in the benefits of a good old plank. It signals my brain to prioritize core engagement in anything I'm about to ask my body to do on and off stage. If I take care of my core, my core will take care of me. My goal is to have a healthy relationship with it!"

Below you will find two videos: INSTRUCTIONAL VIDEO & WORKOUT VIDEO. The INSTRUCTIONAL VIDEO is informational and it's only two minutes long. We urge you to take the time to watch because we believe it's vital for you to get the full benefits of the workout and for your safety This is important so you can NOT ONLY sculpt the body correctly, but also AVOID injury!

INSTRUCTIONAL VIDEO:

WORKOUT VIDEO:

SAFETY TIPS:

Watch the instructional video to make sure you understand proper alignment and safety cues. You have to sculpt the body correctly to get the results you're looking for and that your body will appreciate.  Quality over Quantity (in this case, time). The moment your form begins to fall away, that's the time you should allow yourself to take a step back by either taking a break, or revisiting the exercise another day.

8 Benefits to Practicing Plank Pose Every Day

By Jillian Halliday

from a YogiApproved.com article

1.

Strengthens Your Core

When it comes to building core strength, Plank Pose reigns supreme due to its ability to work all four muscle groups in the stomach . . . oh, you thought you only had “abs?” Plank strengthens the rectus abdominis (visual “six-pack” muscles), transverse abdominis (deep core stabilizing muscles), and the internal and external obliques (hip and back mobilizing muscles).
 

2.

Increases Muscle Definition

Along with your abdomen, Plank Pose also strengthens the muscles in your shoulders, chest, legs, and back. The functionality of this pose combined with the isometric hold helps strengthen and build lean muscle to increase overall muscle definition on the body.

3.

Heightens Metabolism

The muscle strength and mass that can be attained through Plank Pose offers another incredible benefit to go along with those stronger and more defined muscles . . . a faster metabolism! When you increase your muscle mass, you boost your resting metabolic heart rate, in turn resulting in greater calorie burn, according to Exercise Physiologist Katie Heimburger.

4.

Reduces Back Pain

As your abdominal muscles become stronger, the body becomes less reliant on the overuse and overextension of the back muscles. Instead, your body resorts to the now stronger core for everyday activities and exercise, which reduces pain in the lower back.

5.

Gives You Better Posture

Achieving better posture is most easily done by ensuring the spine, mid, and upper body muscles are strong and healthy. As you practice Plank Pose, the back, chest, shoulders, abs, and neck engage and work hard to organically adjust your body’s natural alignment.

6.

Improves Balance

The isometric hold used during Plank Pose encourages your body to manifest stability as a whole. This, in turn, creates an overall improvement in your balance and coordination. Learning to keep your body stabilized during this difficult horizontal hold ultimately enhances your ability to stabilize in the more natural vertical state.

7.

Enhances Bone and Joint Health

Plank Pose allows you to engage in weight-bearing physical activities while reducing the harsh and painful side effects often associated with exercises such as jumping and running.
 
When you perform Plank, new living bone tissue is created, resulting in both healthier and stronger bones. The physical activity done during this exercise also promotes circulation in the joints, which allows the bones to move past one another in a smoother fashion.

8.

Boosts Mood and Relieves Stress

Practicing Plank Pose, or any physical activity, releases a neurochemical substance in the brain called endorphins, which are known to increase feelings of happiness and decrease feelings of stress. This pose can also aid in tension relief, as your body is encouraged to stretch and lengthen when performing the pose.

 

A LITTLE BIT... LESS

For the past two days we've uncovered how our habits can take away the control from our brains by messing up the communication system within your body. Today’s nutritional advice is the 3rd and final step to take back the control. It is short and simple, but it may the the hardest far you.

 

We’ve been talking about adding. Adding more color and whole foods to our meals while slowly chewing and enjoying our meals.

 

  Today is the first time we will suggest you do something less.  

Take a deep breath. It's all good!

 

EATING LESS PROCESSED, HYPER-PALATABLE FOODS.

 

Let’s explore this a little.

 

What counts as processed food?

 

Example of common processed foods include:

 

  • breakfast cereals

  • cheese

  • tinned vegetables

  • bread

  • savory snacks, such as chips, sausage rolls, pies and pasties 

  • meat products, such as bacon, sausage, ham, salami and paté 

  • "convenience foods", such as microwave meals or ready meals

  • cakes and biscuits 

  • drinks, such as milk or soft drinks

 

Not all processed food is a bad choice. Some foods need processing (i.e.: milk must be pasteurized, seeds must be pressed in order to make oil)

 (if you can, we recommend testing for food allergies. Being something like lactose or gluten intolerant will matter a lot when deciding what processed foods are or aren’t okay for you).

 

What makes a processed food less healthy? The amount of salt, sugar and fat that is added on in order to make them irresistible. Consuming these foods spikes your calorie count while giving your body little to no nutrition.

 

When deciding which processed/packaged foods to buy, there are some simple tips we would like to share that you can follow:

 

 

  TIP #1: LEARN TO & GET IN THE HABIT OF READING THE LABEL ON YOUR FOOD.  

This will help you recognize if the processed food you are holding in your hands is worth buying for the well-being of your body and brain.

 

There are guidelines to tell you if a food is high or low in fat, saturated fat, salt or sugar.

 

The guidelines, which are for adults, are:

Total fat


  • High: more than 17.5g of fat per 100g 

  • Low: 3g of fat or less per 100g

Saturated fat


  • High: more than 5g of saturated fat per 100g 

  • Low: 1.5g of saturated fat or less per 100g 

Sugars


  • High: more than 22.5g of total sugars per 100g 

  • Low: 5g of total sugars or less per 100g

Salt


  • High: more than 1.5g of salt per 100g (or 0.6g sodium) 

  • Low: 0.3g of salt or less per 100g (or 0.1g sodium)

 

You don't necessarily need to memorize these. You can keep it really simple: minimize the amount of PROCESSED FOODS you are consuming and you won't have to worry about this.

 

 

  TIP #2: Choose foods whose ingredients you can read and pronounce.  

 

Example of ingredients on a given Nutrition Label:

 

LUCKY CHARMS CEREAL

INGREDIENTS:  GENERAL MILLS LUCKY CHARMS (Whole Oat Flour (includes oat bran), Marshmallow Bits (sugar, modified corn starch, corn syrup, dextrose, gelatin, artificial flavor), Sugar, Corn Syrup, Corn Starch, Salt, Calcium Carbonate, Color Added, Trisodium Phosphate, Zinc and Iron, Vitamin C, A B Vitamin (Niacinamide), Artificial Flavor, Vitamin B6, Vitamin B2, Vitamin B1, Vitamin A, A B Vitamin (Folic Acid), Vitamin B12, Vitamin D, Wheat Starch, Vitamin E.)

ALLERGENS:  Wheat

 

ORGANIC PURELY ELIZABETH ANCIENT GRAIN GRANOLA CEREAL

Ingredients

Organic certified gluten-free oats, organic coconut palm sugar, organic raw virgin coconut oil, organic puffed amaranth, organic quinoa flakes, organic sunflower seeds, organic chia seeds, organic cinnamon, sea salt.

 

You see the difference?

Remember "Betcha can't eat just one!" slogan? Ah, the difference between a real potato and a potato chip!

 

  TIP #3:   (This s a personal I like to do)   Choose foods that don’t have a huge ingredient list.  

 

I think less is more, so I try to stick to picking foods that have 5-10 ingredients on it.  No need to overwhelm your GI tract with 54 ingredients in one meal!

 

 

 

  TIP #4: STAY AWAY HIGH-FRUCTOSE CORN SYRUP  

HFCS is the same as sugar, except on liquid form. You can read plenty about it. We recommend you staying away from processed foods that List High-Fructose Corn Syrup AND Corn Syrup. Some argue CORN SYRUP isn’t as bad for you, but remember CORN SYRUP is still a refined sugar. No nutritional value at all, and the liver is the only organ that can metabolize fructose in significant amounts. When your liver gets overloaded, it turns the fructose into fat! Eating too many of them can wreak havoc on your insulin levels and contribute to weight gain.

 

 

The good news is that the more consistently you are adding whole colorful foods to your plate and chewing your food slowly, the less likely you are to crave “junk food” and overeat. Period. The key word is consistently. That means daily. That means every meal.

 

Remember “it’s a brain thing”. It will take time, but it’s 100% DOABLE and LIFE-CHANGING!

 

  Challenge of the Day:  

 

   Can you challenge yourself today to choose left processed food in every meal?   

Especially if you snack, those are usually the meals we reach for that bag of chips, anything thats quick and available. Those are the meals you will most likely fell the most challenge on, but you can do it! Reach for better alternative snack that are still quick and readily available, like that fruit and veggie protein smoothie, or that piece of fruit, or that nut mix instead.

 

Be mindful.

Be good to you.

Remember: one meal at a time.

 

 

I am excited for you! Let’s go!

 

-Ferly

 

 

FOLLOW FERLY

CONGRATULATIONS

on completing today's challenge!

We are so happy to be committed to this healthy-living and body-honoring challenge with you! We'll see you tomorrow!

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