Plank Perfect

So yesterday, I taught a quick 15 minute ab class. Let me tell you that I haven't been this sore through my core in a long time. Here is my favorite and infamous plank series that I always feel the next day!

1. side plank w/dips

~lie on your side with your right elbow directly below your right shoulder, and your feet and hips stacked. Come up into a side bridge. This side plank is your starting position. Dip your right hip down to the floor and back up to the starting position for 20 reps.

2. plank w/hip twist & dip

~come up into your starting position of a standard plank, facing the floor, on your toes and elbows with your elbows directly below your shoulders. Still working on that right side, rotate and lower your right hip to the floor and then return it to the starting position. Do 2o reps.

3. repeat your side plank dips and twist & dip planks on the right side for 15 reps each and then 10 reps each before you switch to begin on the left side.

The beautiful thing about the plank is that it hits your upper body and lower body while slamming your core. It is one of those wonderful time-saving exercises that works lots of muscle groups at the same time. Be sure to keep your head and neck in a neutral position, especially in the side plank when we tend to bend at the neck.

Kid Power Space Is Going Fast

There are only three more spots available in Session One of my Kid Power Sports Speed Camp which starts in June. Sign up at World Gym, Leonardtown today to claim yours!

Session Two starts in July and has six spots left; plan ahead and reserve yours now. My Florida kids had a great time learning how to push their bodies and work out safely.

KID POWER IS HERE!

Okay, my MD friends...I am running my "Kid Power" Sports and Speed Camp for boys and girls ages 9-14 starting June 16th. It will be on Tuesdays, and Thursdays from 8:30-9:30 am at World Gym in Leonardtown. The three weeks (6 classes) will cost you $40, paid in advance. You do not need to be members of World Gym to register/attend.
I have run this clinic 3 times down in FL, and each time it was a huge success with waiting lists for each session and many back-to back attenders. My Kid Power kids have made me so proud with their focus and enthusiasm. It's amazing to see how much they accomplish in three week's time~so rewarding!
This clinic is designed to improve your child's speed, strength, agility, and flexibility. It will instill a solid foundation for safe and effective weight lifting while giving your child an edge in his or her sport of choice. And for the non-sporty kids, Kid Power is a great chance to introduce them to an active lifestyle and to show them what their healthy bodies are capable of. The clinic is focused and structured, but still fun and interactive. I stress the importance of individual improvement versus competitiveness while challenging every fitness level. Register now at the front desk~for effectiveness and sanity's sake, space is limited to 10 kids!

Here We GO!!

Okay, so it’s been a while…yikes. School had me completely swamped since late January. Any spare time I had between the kids, Brian and gym time~teaching and working out, I spent studying. And if I wasn’t studying I had extreme guilt that I should be studying. I am proud to say that I got 3 As and 1 B this semester, and most importantly, I am done until September~hooray! With all of this behind me, I am back to blogging and I will be updating regularly again.
Today I taught a strength/cardio circuit class and I wore a BodyTight PT shirt that says “Body By Me” on the front. I was thinking about that phrase as I ran around spotting and teaching my class. I was thinking that everyone should wear a “Body By Me” shirt because you are responsible for the body that you have. Again: you are responsible for the body that you have. Sure we all have flaws that are innately beyond our control, but we can control the strength and fitness level of our bodies. The way we treat our bodies, with regard to nutrition, activity, stress and rest, directly affects what our bodies will look like and how they will perform. Someone who eats poorly, exercises little and doesn’t balance stress and rest will be wearing a “Body By Me” shirt over brittle bones, weak muscles, overworked organs, a tired heart and a sluggish body. I say, “yes indeed, that body is by you.”
So what kind of body are you carrying around? A body that would make you proud to wear a “Body By Me” shirt? No? Well get there, gosh darn it; it’s your body, why wouldn’t you?