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Start With 20 Seconds Per Day And Then Your Body Will Transform

Start With 20 Seconds Per Day And Then Your Body Will Transform

What’s the deal with the plank exercise?

Many people all over the world have followed the 28 day, to 4 min plank challenge to see what body transformation occurs. When the plank exercise is done correctly, you strengthen your entire body through maintaining rigidity, just like a plank of wood.

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Benefits of the plank

Plank is considered as “one of the most efficient bodyweight static exercises for strengthening the core”, according to Go Fit Stay Fit. Additional benefits include strengthening legs, back and hand muscles, and melting away unwanted body fat. Aside from improved strength, long-term benefits include better balance and endurance.

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How to do the perfect plank

For maximum results follow the technique outlined in the below video.

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Use this technique over 28 days for the desired results.

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28 Days Challenge

Dаy 1      20 seconds
Dаy 2      20 seconds
Dаy 3      30 seconds
Dаy 4      30 seconds
Dаy 5      40 seconds
Dаy 6      Rest
Dаy 7      45 second
Dаy 8      45 seconds
Dаy 9      60 seconds
Dаy 10    60 seconds
Dаy 11    60 seconds
Dаy 12    90 seconds
Dаy 13    Rest
Dаy 14    90 seconds
Dаy 15    90 seconds
Dаy 16    120 seconds
Dаy 17    120 seconds
Dаy 18    150 seconds
Dаy 19     Rest
Dаy 20    150 seconds
Dаy 21    150 seconds
Dаy 22    180 seconds
Dаy 23    180 seconds
Dаy 24    210 seconds
Dаy 25    Rest
Dаy 26    210 seconds
Dаy 27    240 seconds
Dаy 28    As much аs you like or cаn

Featured photo credit: David Guison via flickr.com

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Last Updated on December 2, 2018

How to Flow Your Way to a More Productive Life

How to Flow Your Way to a More Productive Life

Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

Here are a few simple steps to start using this strategy today:

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Review Your Past Flow

Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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Schedule According to Your Flow Pattern

Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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Account for Big Picture Fluctuations

Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

Why not follow the ebb and flow of your life instead of fighting against it?

    Featured photo credit: Nathan Dumlao via unsplash.com

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