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30 Minute Core Workout For Great Abs



30 Minute Core Workout For Great Abs

Planking is one of the best exercises that you can do, and there are many more benefits than you might first imagine. Let’s look at 3 great reasons why it makes sense for you to schedule some plank-time into your exercise routine.

Simply put, planking is one of the best ways to tone your core and get better looking, stronger, leaner abs! When you stabilize your body in a plank, you are engaging multiple levels of the abdominal muscles. Whether you add movement or not, a static plank forces your core muscles to act as stabilizers and consequently gives your entire abdominal region a great workout!

Planks can help prevent injury! Holding a plank is in essence practicing balance and stability. Your core is the center or your body, and when it is strong you are more able to make necessary adjustments in unstable circumstances. Think about something as simple as slipping on a banana peel or a wet floor. If you don’t have a strong core, there is a good chance that you will fall down and possibly hurt yourself. On the other hand, when your core is strong, you are able to recruit more muscles to help self-adjust and maintain more balance and control. This does not mean that you will never slip or get injured. It simply means that your chances of staying upright when you step on an unstable surface are greatly increased when your core is strong.

Finally, planks help promote good posture. Planking is virtually a full-body workout. When you hold the plank position correctly, you are not only engaging the abs but also the back, shoulders, neck, chest, hamstrings, glutes and even calves. That’s a lot of muscles! Planks force all of these muscles to work together as a functional movement to balance the body and therefore improve your posture. If you do planks regularly, you might even find your shoulders will carry less tension and your mood can even improve!

Try this great 30 minute plank workout 3-5 times a week. There is no equipment needed, just you and the floor, so you can do this workout anywhere – even while you are vacation!


(Do each move for 1 minute, 20 seconds rest between each for a total of 3 rounds)


30 Minute Core Workout For Great Abs1. Static Hold: Plank Position: Place hands directly under shoulders & extend legs until you are supported by your feet and hands in a prone position. Tuck your buttocks and squeeze your belly into the spine with full engagement of the body. There should be a straight line from your head to your feet (no sagging, no piking).


30 Minute Core Workout For Great Abs2. Alternating Leg Lifts: From plank position, fully engage body & lift left leg straight up until it is parallel with the ground. Be careful not to arch your back & lose the ab engagement. Lower leg to floor & alternate to right leg. Continue alternating while keeping hips squared to the ground & buttocks squeezed throughout the transitions.


30 Minute Core Workout For Great Abs 30 Minute Core Workout For Great Abs3. Internal Crunch: From plank position, raise right leg back parallel to ground, then crunch internally to bring right knee to left elbow under the body. Squeeze your internal obliques & exhale as you crunch. Return to plank & repeat left leg. Continue alternating.


30 Minute Core Workout For Great Abs 30 Minute Core Workout For Great Abs

4. External Crunch: From plank position, raise right leg back parallel to ground, then crunch externally to bring right knee to meet your right elbow in a side crunch as you exhale. Return to plank & repeat with left leg. Continue alternating.


30 Minute Core Workout For Great Abs 30 Minute Core Workout For Great Abs5. Extensions: From plank position, extend right arm & left leg parallel to ground, keeping hips square. Exhale and contract abs to bring right hand and left knee together under the body. Extend back to horizontal position & repeat with left arm & right leg. Continue alternating.



(Do each move for 1 min, rest 20 seconds between each for a total of 2 rounds)


30 Minute Core Workout For Great Abs 30 Minute Core Workout For Great Abs6. Static Hold: Side Plank Position: Place right hand directly under right shoulder to stabilize. Stack left foot on top of right & raise hips up off ground making a straight line with your body. Stay here for a modified move, or challenge yourself to lift the left leg up until your are in a star position. Hold 1 minute & repeat on the other side.

30 Minute Core Workout For Great Abs 30 Minute Core Workout For Great Abs7. Hip Raise: From side plank, exhale & contract abs to raise hips up as high as you can off the ground, keeping legs straight and maintaining full body engagement. Then lower hips back to the ground until the hips touch the ground. Repeat for 1 minute and then do the same on the other side.


30 Minute Core Workout For Great Abs 30 Minute Core Workout For Great Abs8. Side Twist:From side plank with right arm extended straight to the sky, slowly bring right hand down while contracting your abs and twist the reach until your hand is underneath your torso. Keep your hips high and your abs contracted throughout this movement as you rotate. Return to starting position & repeat for 1 minute before alternating the other side.


Always remember to consult with a professional before starting any exercise or nutrition program to ensure that you follow the best nutrition and exercise program for you.

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6 Things To Remember When You Think That You’re Not Good Enough



6 Things To Remember When You Think That You’re Not Good Enough

Have you ever had moments where you feel completely inadequate? Maybe a specific situation comes up and you think there is no way that you would ever be good enough to do what is needed. Or, maybe you feel that way all the time and you can’t seem to get past it.

Thinking that you are not good enough and having low self-esteem tend to go hand-in-hand, but they are slightly different.

Thankfully, you can work on both of them by changing your thinking habits and banishing some of that negative self-talk from your mindset. Whether you think you are not good enough in certain situations or you have a hard time believing that you are good enough for almost anything, it doesn’t have to be that way forever.

Let’s look at a few things you should always keep in mind when those thoughts come in, and how you can start to convince yourself of your true worth.

1. You Are Not Alone

Thinking that you are not good enough can cause a lonely existence. You might not want to put your burdens on others, so you don’t talk about it. You might also think that everyone else is perfectly happy with who they are, and are confident in everything that they do.

Nothing could be further from the truth.

The reality is, you never know what other people are fully thinking/feeling. What you can count on, though, is that there are so many others who feel just like you, and are constantly wondering if they are “enough”. Knowing that you are not alone can help you to work through your feelings without feeling so isolated.

2. You Have Your Own Skills

A common reason why people tend to think they are not good enough is because they don’t have a specific talent or skill that someone else has. But you probably have something that person doesn’t, too.

Everyone has their own abilities and things that make them unique. Instead of focusing on what you don’t have, keep your mind on your talents and what makes you special.

“If you want to make a permanent change, stop focusing on the size of your problems and start focusing on the size of you!” – T. Harv Eker

3. You Can’t Be Perfect

Perfection is a fruitless thing to chase. Many people who question their self-worth do so because they are perfectionists.

But, if you set such a high standard for yourself, you will always be disappointed. Perfection doesn’t exist, and while you can strive to be your best, it is important to understand human error and limits. That doesn’t mean the things you do are some how “less” than great. But, striving for perfection is something that can make you feel inadequate.

4. You Are Worthy of Loving Yourself

Love tends to be the answer for so many things, including any pain or turmoil that you might be going through. Thinking that you are not good enough is an easy way to cause yourself sadness and pain. Those thoughts can quickly snowball and you might start to think about more negative things about yourself.

Instead of fueling those negative thoughts, choose love. Love is like a permanent band-aid for the pain that you are going through. It is a great way to comfort yourself, provide reassurance, and get a clearer picture of who you really are and all of the wonderful things that you can offer the world. By choosing self-love, you can start to see yourself in a more positive light, and push those negative thoughts away.

“We must fall in love with ourselves. I don’t like myself. I’m crazy about myself.” – Mae West

5. Mistakes Can Be a Good Thing

Do you ever find yourself feeling especially inadequate when you “fail”? While that is not uncommon, that word should really be removed from your vocabulary.

Everyone “fails” at times, because again, perfection is not attainable. When you start to consider anything less than perfection to be a failure, it is easy to beat yourself up and think that you will never amount to the things that you truly want.

But, when you start to view your failures and mistakes as good things and stepping stones, you can completely shift your perspective and realize that not only are you good enough, but you are also resilient and strong. Some of the biggest “failures” in history went on to be the most successful people because they learned from their mistakes. They looked at the things that went wrong and considered how they could change them.

It is important to use your mistakes as a way to learn and grow. When you are able to do that, you will find a greater sense of fulfillment when things finally come together and you get it “right”.

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordon

6. Gratitude Goes a Long Way

It might not always feel easy to accept and be grateful for who you are. But, it is incredibly important. Instead of thinking about the things you don’t have or areas where you are not “good enough”, choose to actively think about and pursue the positive. Focus on what you are grateful for. The more that you do that, the easier it will be to banish those thoughts of doubt and insecurity. I like to start every day by using my journal and begin by writing down three things that I am grateful for.

“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” — Melody Beattie

Once you really start to think about it, you will find that you have more to be grateful for than you may have initially realized, and that way of thinking can help you to establish healthier, more positive thoughts about yourself that will last a lifetime.

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50 Thought Provoking Existential Questions



50 Thought Provoking Existential Questions

What are existential questions?

Existential questions are usually deep, philosophical questions that question just that — our very existence.

They can be great conversation starters and they can also sometimes make for a passionate discussion. The following existential questions can be a great way to get to know someone better and perhaps even learn new things about yourself.

The word existential comes from the Latin word “existentia”, which means to exist. Existential questions challenge our way of thinking, our beliefs and our perspective.

Is there a right or wrong answer to an existential question? Perhaps not, as each question usually just asks more questions.

I have put together the following list of thought provoking existential questions so that you can perhaps start an internal conversation with yourself or start an interesting debate with your friends.

50 Thought Provoking Existential Questions


1. Are there limits to human creativity?

2. What makes something beautiful?

3. How do we know if we’re doing the right thing?

4. Who am I?

5. What is one thing that every human should get to experience in their life?

6. Do you believe in a power greater than humanity?

7. Are we given enough time?

8. Is privacy a right?

9. What is the best way for a person to attain happiness?

10. Are we alone in the universe?

11. What is love?

12. How would you define genius?

13. What do you think your purpose is?

14. If babies are considered innocent, when do people cease to be innocent?

15. Is it better to expand your knowledge or to deepen it?

16. Why do you think we are here?

17. How important is ‘play’ in living a healthy and fulfilling life?

18. Do you have a right to be happy, or should you earn it?

19. What happens when I die?

20. What worries me the most about the future?

21. What is a person? Is it the mind, or the body?

22. Would the world be a better place if all leaders were women? If you answered yes, why?

23. What activity have I done that has made me feel the most alive?

24. Does truth exist without evidence?

25. If I had to instill one piece of advice in a newborn baby’s mind, what advice would I give?

26. Does a person have a soul? If so, where is it?

27. Is intelligence or wisdom more useful?

28. Is it more important to love or be loved?

29. What would make the world a better place?

30. How should we measure our lives? In years? In moments? In accomplishments? Something else?

31. What is the difference between living and simply existing?

32. If you died today, would you be satisfied with the life you’ve lived?

33. What advice would you tell your younger self?

34. Which is worse: failing or never trying?

35. Is a minimum wage a good idea? What about a maximum wage?

36. What is the most important goal every person should have?

37. Can anything ever really be considered ‘true’ or is everything subjective?

38. Is the world a better place with humans in it?

39. If extra-terrestrial life was discovered, how do you think humanity would react?

40. Is happiness just a mixture of chemicals circulating through our bodies?

41. Where do you think we go when we die?

42. Have I done anything lately worth remembering?

43. Can you ever have full control over your own life?

44. How do you know that you are not dreaming right now?

45. Is one lifetime enough?

46. What matters most in my life?

47. Is a person ever truly evil? If so, are they born that way?

48. What is the meaning of life?

49. Is humanity going in the right or wrong direction?

50. What does it mean to live a good life?

I hope that you enjoyed these thought provoking existential questions. I hope that they perhaps made you think about your beliefs, yourself and the world around you (the bigger picture). If you discuss these questions with a friend, remember, there is probably no right and wrong answers, usually just a matter of opinion.

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30 Life Lessons That I Would Tell My Younger Self



30 Life Lessons That I Would Tell My Younger Self

I clearly remember when I was 18, then 25 and in then what seems like a flash, I have recently celebrated by 50th birthday. While some people might dread the thoughts of hitting such a milestone. (more…)

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