Daily Archives: May 27, 2010

The Perfect Plank

Well, the votes are in, and salmon is the most popular fish. SO fun reading over all your favourite kinds! Mostly because I got ideas on new kinds I need to try, including walleye, sea bass, flounder, croaker, stingray and trigger.  Shellfish and other seafood is a whole other story. We will be revisiting this issue for sure! ;)

My family was up late last night, and I was actually in bed before my mom and Mark. I thought for sure I’d sleep in past 7am today. Little did I realize, my poodle also doubles as an alarm clock.

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I may have been prepared to sleep past 7am, but this furball most certainly was not. I awoke much too early to the feeling of a wet nose on my face. He was wagging his little bum and rearing to go. Okay poodle. You win this time. But you didn’t need to pass out on my lap after I let you outside. Salt in the wound.

Needless to say, it was a pancake kind of morning.

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My new Dairy-Free (ish) Pancakes.

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Janetha asked about the nutritionals on these, and without the added Benefibre, they’re 247 calories, 6.6g fat, 9g fibre, 20g carbs and 32g protein.

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I also cooked in a tbsp each of flaked coconut and walnut pieces. Oh, and I added 1/2 tsp almond extract for a little sumthin’. May-jah yums. I still can’t get over how fluffy they are!

I had a kickboxing date with my mom later this morning, and this new-to-me Banana Larabar was calling out to me as a pre-workout snack!

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I usually don’t care for banana flavoured things as I find they always end up tasting artificial. But I figured the chances of that happening with this one were pretty low.

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However, I think this may have been my smallest Larabar yet.

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Next to my lens cover. What it didn’t have in size, it made up for in taste. Pretty darn good! Didn’t quite get to the top of my favourite flavour rakings, but it’s nowhere near Cherry Pie, which is at the bottom of the list.

I also mummified my foot.

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You will notice my laptop in the background. That’s because I followed a step-by-step guide that everyone’s favourite Smoothie Girl Deb sent me. I mentioned a while ago that I was getting plantar fasciitis symptoms in my left foot, and she said taping hers up has helped her symptoms a lot. All I did was take sport tape and wrap horizontal strips on the bottom of my foot, then a vertical layer, then another horizontal layer.

I actually did this at the cottage over the weekend when my feet were bothering me while cleaning. It helped a lot! After the 45 minute kickboxing class (which despite being at a beginner level, had a great instructor) I ran 2 miles on the treadmill. Last time I ran two miles on the treadmill, I was in pain for the rest of the day – but today I feel fine! Yayyy!! Thank you Deb!!

Lunch was the usual!

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A gargantuan salad with kale, tuna and feta cheese. The dressing was hummus watered down with the juice from a bottle of olives. Gooooood stuff.

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I’m sure these big salads are getting redundant, but I honestly crave one a day now. Nomnom.

I may also crave chocolate after every meal.

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Another Newfoundland Chocolate Company chocolate. I think this one had raspberry or strawberry mixed into the center. Not like the cheap chocolates, this blended the flavours really well!

 

The Perfect Plank

After doing my Perfect Push-Up post, I got a question from Angharad on proper plank form. It’s very similar to the push-up and many of the same rules apply!

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Coincidentally, Lori’s strength training move of the week was also the plank! I asked her for this picture because she demonstrates it perfectly here :)

Some things to remember:

  • Do not stick your butt in the air. Your body will want to do this naturally, and sometimes you don’t even realize this is happening.
  • Conversely, don’t arch your back too much and let your belly fall toward the ground.
  • Elbows should be under your shoulders, or if you’re in a high plank, hands under your shoulders.
  • Keep your head down to make sure your whole spine is straight. It should look like a straight line from your heels to your head.
  • Speaking of your heels, push them back a little. We have a habit of pushing all our weight forward onto our arms, but balance that out by putting some weight back into your feet too. This will help with that straight line.
  • Tuck your pelvis in. Pretend like you’re gyrating it forward.
  • BREATHE. Focusing on your breaths will help you pull through.

As always, I recommend doing them in front of a mirror. You’ll eventually learn what that proper position feels like without having to look at yourself. Remember, this is a core exercise. If you feel it more in your back than in your abs, chances are your form could use some tweaking.

The plank, in my opinion, is probably the best core exercise there is. Isometric exercises (ones where you contract your muscles without movement) are great for your abs. It’s something you do in everyday movements without even realizing it. You’ll be able to perform activities with a lot more power and ease when strengthening your core this way.

That’s not to say crunches don’t help with core strength either, but the only time you’ll really notice these strength gains is when you’re actually doing crunches. Not to mention, many people perform crunches horribly wrong, and do more harm to their back than good to their abs.

Some other plank variations:

High plank

 

Side plank

Plank on a ball

 

 

Leg lift plank

 

Reverse plank

   

Click on the pictures if you want to see their original sources!

As usual, there are tons more plank variations, these are just the very basic ones. But you don’t need to get fancy to reap the benefits. Doing 1-3 sets of Lori’s version above, holding for as long as you can, will get the job done :)

 

Question of the Day: What’s your favourite ab exercise? The cable horizontal woodchop is probably mine :)

 

I’m hitting publish early folks! Off to see Shrek with the daddio and step-sis :)

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