Challenge, diet, Exercise, Health

VLCD 18

I DID IT!!! I held my plank for 35 seconds yesterday!!! It got shaky for the last five seconds or so, but I did it! It may not sound like a big deal to you, but it is to me. I am soooo proud of myself!


So for my great achievement, I am rewarded with an additional five seconds. Yes, folks…beginning today and for the next two days, I have to hold my plank for 40 seconds. Yikes! However, like yesterday, I’m going to give it my all. Further, after a day of rest from squats, today I have to do 125. The squat is an exercise I actually enjoy, but 125?


My plan is to do them in five sets of 25 with short rests between each set. My thighs haven’t hurt at all during this challenge. Let’s see how I feel after 125 squats!

I recently added a little arm work out. Nothing big, but I’m just trying to tone. Using 3 lb hand weights, I perform a few sets of bicep curls, tricep kickbacks, and tricep extensions. I also do a few shrugs. I’ve noticed that my biceps are stronger than my triceps.

Now on to my daily weigh in – the scale showed a loss of 0.8 lbs. Today makes exactly three weeks before I leave for Martha’s Vineyard. I’m hoping to make a lot more progress before then. It would be great to be in the 160s by that time. I’m hoping to bid adieu to the 180s by this time next week.

That’s all for today. Tomorrow is measurement day. I’ll be up bright and early with my measuring tape. See you then!

Grace and peace!

Raquel

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Challenge, Exercise, Health

30-Day Squat Challenge

I already posted about a plank challenge I’m beginning today. I feel like I have to balance it with something for my lower body. Therefore, I am also going to do a 30-Day Squat Challenge. 

The squat, if done correctly, will not only work your legs, butt, and hips;  but will also engage your lower back and abs. 

Like the squat challenge, we start small on day one (30 squats) and build up to 175 squats on day 30. (Yikes! That sounds like a lot!)


Here’s how to do a squat as paraphrased from 30 Day Fitness Challenges:

  1. Stand tall with your feet hip-width apart. Your arms should be down by your side.
  2. Lower your body by pushing your hips back and bending your knees and pushing your body weight into your heels
  3. Raise your arms out in front to balance yourself as you lower your body. 
  4. Keep your spine neutral. Don’t let your knees go over your toes. 
  5. Be sure your lower body is parallel with the floor and your chest is lifted, not rounded.
  6. Pause, then slowly lift to starting position, controlling your movement on the way up. 

Will you join me for this challenge as well? Let’s do it together!

Grace and peace!

Raquel

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Challenge, Exercise, Health

30-Day Plank Challenge 

I’m “old school” so I still do crunches. I’ve been told that it’s time to upgrade to the plank. The plank strengthens the core while one hovers, maintaining a position as if simulating a push-up, for a specific length of time. It strengthens the abs, back, and shoulders. It also tones your glutes because it engages the muscles in the buttocks and hamstrings. 

Today, I will begin a 30-day Plank Challenge. Each day builds upon the previous day’s plank hold time, progressively moving from holding it for 10 seconds in the beginning to 90 seconds at the end of the challenge. (NOTE: There are more advanced challenges available online.)

Here are instructions on how to do a plank taken from 

30 Day Fitness Challenged

  1. Get into push up position.
  2. Bend your elbows and rest your weight on your forearms. (NOTE: You are not resting on your hands.) 
  3. You should be in a straight line from your shoulders to your ankles.
  4. Engage your core – suck your belly button into your spine. (This part is important!)
  5. Hold this position for the time listed on the daily challenge. 

Won’t you join me? Here’s the challenge:


I’m ready for better abs in 30 days!

Grace and peace!

Raquel 

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