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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)


planking 1. 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).


planking 2. 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.


planking planking 3. 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.


planking planking

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.


planking planking 5. 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)


planking planking 6. 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.

planking planking 7. 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.


planking planking 8. 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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How Neurobics Can improve Your Memory



How Neurobics Can improve Your Memory

When you are trying to improve your overall well-being, it is just as important to focus on your mental fitness as well as your physical fitness. Most people have heard of aerobics. Aerobic exercise is a great way to boost your heart rate and burn a few extra calories while improving your heart health. But, have you ever heard of Neurobics? Neurobics is the science behind brain exercise.

Yes, you can exercise your mind and keep it just as fit as your body. But, it is not like your brain is going to do any jumping jacks or jogging any time soon, right? So, what can you do to keep it fit, and how does exercising your brain actually improve your memory?

Let’s dive a little deeper into how Neurobics actually works, and a few exercises you can try to boost your memory and overall brain health.

What Is Neurobics?

When you break Neurobics down, it stands for neurons + aerobics. Neurobic exercises increase the level of oxygen in your brain and “breathe life” into the neurons.

When those neurons are stronger and more stimulated, it improves your brain health – especially your memory. A good way to visualize how Neurobics actually helps is by picturing a piece of glass being blown into a decorative item. The glass maker has to stretch the piece when it is warm and malleable. But, once it is stretched out, it doesn’t spring back to where was before. It stays permanently in place.

Neurobics work the same way. By taking part in an activity or experience that taxes your brain, you are “stretching” the neurons. Once they are stretched, they don’t return to the shape that they were in before. 

That is the point of Neurobics – to challenge your mind in different ways so that it gets stronger. If you are working out your body, doing the exact same exercise the same way each day, it would eventually cause your results to plateau. You have to switch things up to “confuse” your muscles and get them stronger. Working out your brain is just the same. With that in mind, let’s cover a few easy Neurobics exercises that you can start doing right away.

Change Your Habits

One of the easiest (and yet, most challenging) ways to get started with Neurobics is to step out of your daily comfort zone. Some habits can already be detrimental to your memory, and cutting them out of your life will make a difference.

When you stop old habits, you are actually using Neurobics to challenge your brain into different thinking patterns. Some ideas to consider include:

  • Giving up (or at least cutting down) on television
  • Quitting smoking/drinking alcohol
  • Changing your eating habits
  • Exercising more

When you stop doing some of the things that you have grown comfortable with, you require your brain to stretch, adapt and change. As a result, you will start thinking clearer, become more focused, and remember more things.


How Neurobics Can improve Your Memory


Do Something Different 

Some Neurobic exercises are things that you can do in just a few minutes each day – the equivalent of doing 50 jumping jacks in a five-minute work break. Things like solving a crossword puzzle, writing in a journal or giving yourself a High Five in a mirror can all fire up the neurons in your brain. Even yoga and/or meditation can force you to push away the “cluttered” thoughts that are in your head and require you to focus on one particular thing.


How Neurobics Can improve Your Memory


Neurobic Experiences 

The places you go and the experiences that you jump into can be considered as Neurobic activities. Anything that challenges your mind and causes you to think differently about something is a great way to stretch your brain.

These could include going to a museum, a zoo, a musical performance, or even different cultural festivals. Allowing yourself to be open to new ideas and experiences is one of the best ways to exercise your brain and improve your memory.


How Neurobics Can improve Your Memory


Long-Lasting Benefits 

Mark Twain said, “Twenty years from now, you will be more disappointed by the things that you didn’t do than by the ones that you did do.”

While one of the biggest benefits of Neurobics is improved memory, it is certainly not the only “perk” to this type of mental exercising. Neurobics can also help you to face your fears, live without regrets, and experience a fuller, more meaningful life.

They can give you the courage to take more chances and experience the rewards. They can turn you into a better leader. Most importantly, Neurobics can inspire you by changing the way you see the world around you.

If you are already passionate about your physical health, it could be time to start thinking about your mental fitness, too! Whether you want to improve your memory as you get older or just want to keep your mind as sharp as possible now, trying Neurobics is a great way to “stay in great mental shape”.

Use some of the exercises listed here to get started. You might be surprised by just how quickly your focus and memory will start to improve.

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8 Great Ways To Reward Your Employees



Great Ways To Reward Your Employees

Employee engagement is more than a current trend – it is something that more businesses across the globe are starting to value for plenty of good reasons. When employees feel happy and appreciated, they are more likely to be productive and loyal to your company.

While basic benefits packages are still important, it is now more important than ever to go above and beyond for the people working for you. Not only can great rewards help you to hire the best talent, but they will also make your business environment a positive one where people will actually enjoy coming to work and do their best.

The great part about rewarding your employees is that you can let your creativity shine. Think about practical, functional rewards that your employees will actually use and appreciate. Then, don’t be afraid to have some fun with your ideas.

Feeling stuck? Not sure where to get started? Let’s cover some great ways to reward your employees.

1. Make Your Gratitude Public 

Sometimes, the simplest gestures can make the biggest difference. If you really want your employees to feel good, make sure everyone knows how much you appreciate their hard work and dedication.

So, thank them publicly. The next time you have a company meeting or public event, carve out some time to thank people individually. Giving them a few moments of attention in a public setting is a great way to show them how much that you appreciate them. After all, who doesn’t like to be complimented?


Great Ways To Reward Your Employees


2. Give Time Off 

A reward doesn’t have to be something tangible to be valuable. If your employees have been working hard, reward them with some extra time off. It could be a long weekend, a surprise vacation, or even just an afternoon off on a random Tuesday.

If you do decide to reward them with some free time, make sure you let them know how much you appreciate the work that they have been doing. That appreciation, along with getting a break from work, can help them to feel more motivated and productive when they return.

3. The Little Things Count 

You don’t need to go overboard with flashy, expensive rewards. Sometimes, it’s the little things that mean the most. Plus, you will be able to give them more frequently.

Hand out things like gift cards to local coffee shops or movie theaters, or give them something practical like a travel mug or ergonomic desk chair. Small gestures can really mean a lot and your employees will remember and appreciate the gesture.


Great Ways To Reward Your Employees


4. Build Community Through Food 

Everyone has to eat, but not everyone likes spending money on their lunch or bringing a regular sandwich from home.

One of the easiest ways to reward your employees is to have lunch catered in as often as possible. Not only does it show them how much you appreciate their work, but when everyone eats lunch together, it will build a more positive work environment. Your business benefits all around.

You can take things one step further by making your catered lunches a scheduled event, whether you do it once a week, once a month, etc. It gives people something to look forward to and serves as a constant reminder of your appreciation.

5. Subscription Services 

Subscription services have become more popular than ever in recent years. They really grew during the pandemic, when most people started spending more time at home.

Consider signing your employees up for a subscription service you think they would enjoy. Perhaps give them a list of magazines that they can choose from and give them a years subscription for a job well done.

6. Schedule Company-wide Activities 

Host company parties, picnics, and other fun events as often as possible. Everyone deserves to have fun after working hard, and it is another great opportunity for your employees to get closer, a build a better bond. Company activities can also help to prevent burnout in the workplace.

Make sure to include certain events that can include employees’ family members so everyone can join in the fun and your workers don’t have to be away from their loved ones. Family picnics, movie nights, bowling tournaments, or even a catered dinner are all great ways to make sure everyone is involved.


Great Ways To Reward Your Employees


7. Extra Responsibility 

While more responsibilities might not seem like a “reward” at first, it is how you present it to an employee that makes a difference.

When you sit down to talk to an employee about increasing their responsibilities, make sure they know why. Talk about how much you trust them and their ability to make decisions on their own. Let them know their value as a part of the company, and you take their career goals as seriously as they do.

8. Give Them A High Five

Giving someone a high five should not be confined just to sports. You have probably seen the viral videos of a teacher giving their students a high five as they enter the classroom. You can feel the positivity, genuine excitement and the wonderful energy from these videos. Research has shown that the biggest difference in whether or not someone will enjoy their job and be more productive, is not the amount of vacation time or their salary package. It is when someone has a manager who cares, appreciates and trusts them and makes them feel that they matter. The next time someone hits a target, makes a sale or gives great customer service why not give them a well deserved high five and see how it makes them feel.


Great Ways To Reward Your Employees


While your employees might not regularly expect rewards, that is half the fun of giving them. Boosting morale, no matter how big or small your business might be, will make a big difference in how productive your workers are. It will shape the environment of your entire company, and the best part? It doesn’t take a lot of time or money to reward people for a job well done. Get creative, get personal, and find unique ways to show your employees how much you appreciate them.

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