For the next four weeks, you will practice two healthy habits each day: 1) planking and 2) drinking plenty of water.

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1 PLANK & DRANK Challenge Instructions Start Monday, July 9 End Sunday, August 5 For the next four weeks, you will practice two healthy habits each day: 1) planking and 2) drinking plenty of water. 1. You will plank for an increasing amount of time every day as well as practice several plank variations throughout the four weeks. Use the calendar on page 2 to track your daily plank. 2. In addition to planking each day, you will also track your water intake. The goal of this portion of the challenge is to find your ideal intake the amount of water that makes you feel healthy and energized. You will complete a reflection activity at the end of each week to help you find that perfect amount. Use page 4 to track your daily water intake. 3. We encourage you to participate in all of the mini-challenges that will occur throughout the four week challenge. Check your s so you don t miss out! 4. At the end of the challenge, complete this post-survey for a chance to win a participation prize! The survey will also be sent out via . What is a plank? A plank is a static exercise that involves your core muscles the abdominal and back muscles all around your midsection. Strengthening these muscles increases balance and stability and makes it easier to do other activities, like picking up objects or swinging a golf club. It can also reduce back pain. The best thing about a plank? Nearly everyone can do it! The pictures on the right display a traditional plank and two modified planks. You can perform a modified plank on any sturdy inclined surface like a chair or a desk. Based on your own fitness level, you can perform your plank at the desired incline! Note: perform an elbow planks are a bit more challenging if you are up for it! A proper plank: Engage your core by pulling your belly button in toward your spine Keep your head in a neutral position (in line with your spine) Keep your wrists directly under your shoulders Keep your body in a straight line from your head to your toes (or knees, if modified) 1

2 PLANK... Print this calendar to track your plank progress each day. Check or color in the box when you have completed the plank of that day. See page 3 for pictures and descriptions of the plank variations you will perform throughout the challenge. Use pages 5 and 6 as a reflection guide as you progress through each week. Monday Tuesday Wednesday Thursday Friday Saturday Sunday July 10 seconds 9 10 seconds seconds seconds seconds seconds 14 REST seconds 40 seconds 50 seconds 50 seconds 1:00 minute 1:00 minute with shoulder tap REST :10 minute 1:10 minute 1:20 minute 1:20 minute 1:30 minute 1:30 minute with marching with marching with marching with marching REST August :30 minute 1:40 minute 1:40 minute 1:50 minute 1:50 minute 2:00 minutes 2:00 minutes with shoulder tap Modified Dolphin Modified Dolphin Modified Dolphin End of Challenge! PLANKING TIPS Squeeze your glutes Keep your breaths slow, controlled and deep Think of something that makes you happy Coach & motivate yourself 2

3 Instructional Guide Traditional/ Lie face down in a push-up position. Keep your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor. Maintain a straight line from heels through the top of your head. Look at the floor, tighten abs, and hold for required time. Traditional/ Begin in the plank/push-up position, walk your palms and toes out and away from your body until they form an x-shape. Hold and walk back to a normal plank/ push-up position. Repeat for the required time. Traditional/ with Shoulder Tap Begin in a plank/push-up position. Lift one hand off the ground to tap opposite shoulder. Slowly place your hands back on the ground. Repeat by alternating hands for required time. Try to keep your body from rotating as you switch hands. Traditional/ with Marching Start in the plank/push-up position. Lift your right foot off the floor, taking care not to shift your body weight at all as you do so. Lower your right foot back to the floor and lift your left foot. Lower your left foot back to plank. Repeat for required time. Traditional/Modified Dolphin Start in the plank/push-up position. Hinging at the hips, bring your knees and bottom up from the horizontal position to form an upside down V, also know as downward dog. Hold at the top, then lower yourself horizontally and hold again. Alternate these two positions for the required time. 3

4 and DRANK = one 8-ounce cup of water Print this page to track your daily water intake! For each 8-ounce cup of water you drink, color in one water droplet. For the past several years, the recommended water intake has been 8 eight-ounce glasses of water (64 ounces) per day. However, current research from the Institutes of Medicine actually recommends that men should drink about 100 ounces of water and women 73 ounces of water per day. Start with 64 ounces and work your way up to determine your ideal amount throughout the next four weeks. Use pages 5 and 6 as a reflection guide as you progress through each week and the urine chart on page 7 to monitor your hydration levels. Keep in mind, if you exercise, your body will require more water to compensate for water loss through sweating. Monday Tuesday Wednesday Thursday Friday Saturday Sunday July August End of Challenge! DRANKING TIPS Use a refillable water bottle Add chopped fruits, fruit squeezes, and herbs Drink before every meal or snack 4

5 and Drank Reflection Guide = one 8-ounce cup of water Week 1 (July 9th July 15th) Week 2 (July 16th July 22nd) 5

6 and Drank Reflection Guide = one 8-ounce cup of water Week 3 (July 23rd July 29th) Week 4 (July 30th August 5th) 6

7 Urine Color Chart This urine color chart will give you an idea of whether or not you are drinking enough water and what actions you can take to help your body achieve the ideal level of hydration. ARE YOU DRINKING ENOUGH? Very dehydrated Recommended to keep drinking water Dehydrated Recommended to keep drinking water Somewhat dehydrated Recommended to keep drinking water If you find yourself dehydrated, be sure to increase your water intake at a slow, steady rate to avoid over hydrating. Hydrated IDEAL! Keep drinking at the same rate! Be aware! If you are taking single vitamin supplements or a multivitamin supplement, some of the vitamins in your supplement can change the color of your urine for a few hours, making it bright yellow or discolored. Adapted from NSW Government 7

Challenge Instructions. For the next four weeks, you will practice two healthy habits each day: 1) abdominal bracing and 2) drinking plenty of water.

Challenge Instructions. For the next four weeks, you will practice two healthy habits each day: 1) abdominal bracing and 2) drinking plenty of water. PLANK BRACE & DRANK Challenge Instructions Start Monday, July 9 End Sunday, August 5 For the next four weeks, you will practice two healthy habits each day: 1) abdominal bracing and 2) drinking plenty

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