~Whittle Your Middle~

30 Day
~Whittle Your Middle~
Challenge
click here for complete ~Whittle Your Middle~ routine

Day 1: February 18, 2011
~Straight Arm Plank: 60 seconds
~Side Plank: 30 seconds each side
~Superman/Banana: 60 seconds
~Prone Plank: 30 seconds...A-H
~Prone Plank Reverse Curl: 12 reps
~Supine Bridge: 10 reps
~3 Mile Run
and snack time:
and for snack...

Strawberries and Blueberries with granola and walnuts topped with nonfat plain GREEK yogurt....gotta have the greek yogurt because it's the BEST!

Day 2: February 19, 2011
~Straight Arm Plank: 60 seconds
~Side Plank: 30 seconds each side
~Superman/Banana: 60 seconds
~Prone Plank: 30 seconds...A-H
~Prone Plank Reverse Curl: 12 reps
~Supine Bridge: 10 reps
~Circuit Training Lower
~Body Flow

Day 3: February 20, 2011
~Straight Arm Plank: 60 seconds
~Side Plank: 30 seconds each side
~Superman/Banana: 60 seconds
~Prone Plank: 30 seconds...A-H
~Prone Plank Reverse Curl: 12 reps
~Supine Bridge: 10 reps
~4 Mile Run

Day 4: February 21, 2011
~Rest Day

This was an unplanned Rest day. I've changed my strength and cardio routine recently and although I've been doing Body Pump since before the girls. In fact I was big and preggers with Rita and still doing it...couldn't with Ruby. Since adding more body flow and a cardio kick boxing class, I decided to drop two days of pump and do some circuit training in place. I did circuit when I first got into working out and then free weights for a while and then just really enjoyed pump and never really got bored with it. Well, one day of lower body circuit training and I.Can.Barely.Walk...OMG WoW! So today I googled Should You Workout with Sore Muscles? Normally, I would just power through and go on with my schedule but was recently reminded of the importance or Rest days. After experiencing a couple of minor injuries and apparently over training, a rest day it was. Good timing since both girls are sick...and we have a good Dad who rested too and watched...ahem napped...a Barbie Surf Movie :-) Yay for Family Rest Day...G'night!

Day 5: February 22, 2011
~Straight Arm Plank: 60 seconds
~Side Plank: 40 seconds each side
~Superman/Banana: 90 seconds
~Prone Plank: 40 seconds...A-L
~Prone Plank Reverse Curl: 12 reps
~Supine Bridge: 12 reps
~Body Flow
~2.5 Mile Run

Day 6: February 23, 2011
~Straight Arm Plank: 1 min 15
~Side Plank: 60 sec each side
~Superman/Banana: 1 min 30
~Prone Plank: 40 sec...A-L
~Prone Plank Reverse Curl: 12
~Supine Bridge: 12
~2.5 Mile Run

Day 7: February 24, 2011
~Straight Arm Plank: 1 min 15
~Side Plank: 45 sec each side
~Superman/Banana: 1 min 30
~Prone Plank: 40 sec...A-L
~Prone Plank Reverse Curl: 12
~Supine Bridge: 12
~30 min Circuit Lower
~20 min Elliptical

Day 8: February 26, 2011
~Straight Arm Plank: 1 min 15
~Side Plank: 60 sec each side
~Superman/Banana: 1 min 30
~Prone Plank: 45 sec...A-O
~Prone Plank Reverse Curl: 12
~Supine Bridge: 12
~30 min Elliptical
~Body Flow

Day 9: February 27, 2011
REST DAY!!!! WHOOOOHOOO!

Day 10: February 28, 2011
~Straight Arm Plank: 1 min 30
~Side Plank: 60 sec each side
~Superman/Banana: 2 min
~Prone Plank: 30 sec...A-?
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~30 sec run and twisted my ankle :-(

Come on NOW! Why does this seem to be a regular occurrence for me???!!! I literally was out the door and rounding the corner when crack! pop! S#*T My freakin' ankle!!!! Why me??? I'm in an awesome groove...getting my run back on and now this! I was able to ice & elevate it for about 15 minutes but we had a totally awesome family snow day plan so I wasn't able to follow the RICE method for a quicker recovery. I ignored the pain for the most part of the day and now after whittling my middle, it's not quite as bad as I thought. The prone plank was the only one that really gave me trouble and I was worried about the reverse curl but no problems there. Now running...yikes! I'm afraid that's gonna be a different story...good thing i've found the elliptical challenging lately!

Day 11: March 1, 2011
~Straight Arm Plank: 1 min 30
~Side Plank: 60 sec each side
~Superman/Banana: 2 min
~Prone Plank: 30 sec...A-?
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~2.5 mile leisure hike Bay Side Trail due to sore ankle
and for snack...

Homemade "trail mix": popcorn, powerberries, raisins, walnuts, and pretzels. and for rita's movie snack she added left over valentines day candy :-)

Day 12: March 2, 2011
~Straight Arm Plank: 1 min 30
~Side Plank: 60 sec each side
~Superman/Banana: 2 min
~Prone Plank: 30 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 12
~25 min Elliptical
~25 min upper circuit
~25 min Elliptical
~Breakfast...

Mulit-grain Oatmeal, Walnuts, Blueberries and a drizzle of Honey

Day 13: March 3, 2011
~Straight Arm Plank: 1
~Side Plank: 30 sec each side
~Superman/Banana: 1 min
~Prone Plank: 30 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 12
~Yoga

Day 14: March 4, 2011
~No Whittling
~25 min Elliptical
~30 min Lower body circuit
~25 min Treadmill
~And for Dinner...



Sauted: Broccoli, Curly Kale, Red Bell Pepper, Garlic and Portebello...Stir in Quinoa and top with Goat Cheese...Strawberries for dessert!

Day 15: March 5, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 40 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~Dinner...


Oh Boy...Do we LOVE Pizza

Day 16: March 6, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 40 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~4 Mile Run

Day 17: March 7, 2011
~Straight Arm Plank: 1 min 10 sec
~Side Plank: 30 sec each side
~Prone Plank: 40 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~Body Pump
WHOOOO taking 3 weeks off of body pump sorta kicked my booty today!
~30 min Elliptical


Day 18: March 8, 2011
~Rest Day
~Fat Tuesday...Eat~Drink~Be Merry...

Day 19: March 9, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 40 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
and for lunch...

Portobello mushroom stuffed with sauteed spinach, onion, bell pepper, quinoa and goat cheese. Served on top of a kale/mixed green salad with a yogurt lemon dressing. Drizzled with Balsamic vinegar...yummy!

Day 20: March 10, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 40 sec...A-K
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~Body Flow
~30 min Elliptical
and for lunch...

First, I sauteed some red and yellow bell pepper with red onion...have you noticed I do this alot?? Then I added some shrimp, calamari and scallops and a tablespoon of this Bitchin'Sauce...no seriously that's the name of it! It has grape seed oil, almonds, water, lemon juice, nutrtitional yeast, garlic and Bragg Liquid Aminos...and oh yea it is quite Bitchin'...from the farmer's market...go get some! Stirred in a Harvest Grain blend: Couscous, Orzo, Baby Garbanzo Beans and Red Quinoa...and more Bitchin sauce! Served with a raw salad of sprouts, chickpeas, peanuts, and some seeds...oh yea yummy!

Day 21: March 11, 2011
~No Whittling
~Body Pump
~50 min Elliptical/Treadmill

Day 22: March 12, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 50 sec...A-P
~Prone Plank Reverse Curl: 12
~Supine Bridge: 15
~Body Flow
~15 min Elliptical
~20 min Roller Skating while the Lil Surfer Girls followed on their bikes.
and for snack...

Strawberries and Blueberries with granola and walnuts topped with nonfat plain GREEK yogurt....gotta have the greek yogurt because it's the BEST!

Day 23: March 13, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 45 sec each side
~Superman/Banana: 2 min
~Prone Plank: 50 sec...A-P
~Prone Plank Reverse Curl: 15
~Supine Bridge: 15
Snack time:

Almonds, Babybel Cheddar Cheese, Seaweed Sheets and Sugar Snap Peas
Dinner Time:

Harvest Grain blend: Couscous, Orzo, Baby Garbanzo Beans and Red Quinoa, Potato and Cilantro Tamale, and White Kidney Beans

Day 24: March 14, 2011
~Straight Arm Plank: 1 min 45 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min 30 sec
~Prone Plank: 50 sec...A-P
~Prone Plank Reverse Curl: 15
~Supine Bridge: 15
~25 min Elliptical
~30 min Lower Circuit
~30 Min Treadmill

Day 25: March 15, 2011
~Straight Arm Plank: 1 min 15 sec
~Side Plank: 45 sec each side
~Superman/Banana: 2 min
~Prone Plank: 50 sec...A-P
~Prone Plank Reverse Curl: 15
~Supine Bridge: 15
~Body Flow
~4 Mile Run = 37 minutes
eat this:

Tilapia, Sweet Potato with honey, and Quinoa




Day 26: March 16, 2011
~Straight Arm Plank: 1 min 15 sec
~Side Plank: 45 sec each side
~Superman/Banana: 2 min
~Prone Plank: 50 sec...A-P
~Prone Plank Reverse Curl: 15
~Supine Bridge: 15
~Body Combat
~30 min upper body circuit

Day 27: March 17, 2011
~Rest Day...Happy St. Patrick's Day!

Day 28: March 18, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 50 sec...A-P
~Prone Plank Reverse Curl: 15
~Supine Bridge: 15
~1 hour Bike

Day 29: March 19, 2011
~Straight Arm Plank: 30 sec
~Side Plank: 1 min each side
~Body Flow
My lower back was really bothering me since yesterdays routine. I wish I would have done it before the hour long bike ride. I think I would have had a stronger core and avoided this lower back pain!

Day 30: March 20, 2011
~Straight Arm Plank: 1 min 30 sec
~Side Plank: 1 min each side
~Superman/Banana: 2 min
~Prone Plank: 30 sec...A-H
~Prone Plank Reverse Curl: 12
~Supine Bridge: 12
Last Day and whooooo this has been a very busy week! Will hopefully post the results tomorrow!

THE END!
This was a great start to getting stronger abs. Challenging yet Attainable. Next time look for the work to be more intense! In the end I certainly felt stronger in working out and every day activities. I was amazed at the power my core showed me when doing yoga and pilates. As far as definition goes well that may take a few more whittling challenges! I lost about an inch and a half from my waist!

I am very proud of this accomplishment! Over the past month I completed 24 sessions and focused my diet on foods that claim to fight the belly bulge. I am happy with the results and look forward to future core strengthening. I plan to continue with some of these exercises 2-3 days/week until the next challenge!
Before


After



How is your challenge going? Are you happy with your results?

What's Next??
I thought I'd be ready to share my next training for a half marathon but the timing conflicts with my 20 year high school reunion~OMG~ and i'm not quite ready to start my Triathlon Training...soooo I would love to do another joint challenge with LOTS of participation...so I'm open for thoughts and suggestions. I'd like to start up next week!

What area would you like to target?


DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.