30 Day Squat Challenge with 30 day Plank Challenge

What needs to happen?

Hold the plank for the corresponding time specified, and complete the correct number of squats daily.

Plank Challenge :
Day 1 - 20 seconds
Day 2 - 20 seconds
Day 3 - 30 seconds
Day 4 - 30 seconds
Day 5 - 40 seconds
Day 6 - REST
Day 7 - 45 seconds
Day 8 - 45 seconds
Day 9 - 60 seconds
Day 10 - 60 seconds
Day 11 - 60 seconds
Day 12 - 90 seconds
Day 13 - REST
Day 14 - 90 seconds
Day 15 - 90 seconds
Day 16 - 120 seconds
Day 17 - 120 seconds
Day 18 - 150 seconds
Day 19 - REST
Day 20 - 150 seconds
Day 21 - 150 seconds
Day 22 - 180 seconds
Day 23 - 180 seconds
Day 24 - 210 seconds
Day 25 - 210 seconds
Day 26 - REST
Day 27 - 240 seconds
Day 28 - 240 seconds
Day 29 - 270 seconds
Day 30 - PLANK FOR AS LONG AS POSSIBLE!!


Daily Progress:

1. 50 squats, 50 squat kicks, 20 weighted squats.  20 second plank, 20 second side plank each side.  The challenge set seemed too easy.  I added a few extra of my own along to my regular work-out.  I felt fine at the time, however experienced  a lot of shaking in the muscles when I was stretching to cool down.
2. 55 squats.  20 second plank, 20 rolling planks, 20 second on each side plank.   Even though I found day one easy, this burned from the start.  Surprisingly the legs feel slightly better on finishing than starting.  Not lookng forward to tomorrows squats.   Planks were made tougher by the tightness from squatting, but 20 seconds is bearable for anyone.
3. 60 squats, 30 second plank, and 30 second plank each side.   Found the squats tough. Really hard to keep perfect form with tightness from previous days.  30 second plank not too bad.  Side planks a little bit more difficult for last 10 seconds, need to build up strength, especially in my arms. 
4. No Squats today.   30 Second planks.   Planks much more bearable when not done after squats.  
5. 70 Squats.  40 second planks.   Squatting not too difficult.  Legs nicely warmed up from a 10k walk and well rested without squatting yesterday.   I have a funny feeling that tomorrow won't prove as fun. 
6. 75 Squats, no planks.   First 50 squats were ok, started to lose it a couple times during the sixties and seventies,  hoping tomorrow I will be stronger.   Nice break from planks looking forward to starting them fresh tomorrow.
7. 80 Squats, 45 second planks.   Squats not too bad considering.   45 second plank fine, but side planks beginning to get tough.   I suppose it's harder to support with half your limbs off the ground.
8. No Squats, 45 second planks.   Done about 40 squats as part of regular workout, not looking forward to 100 tomorrow.   45 second planks still testing on the sides.
9. 100 Squats, 60 second planks.   Squats were fine til about 70 then got a new lease of life after 80 as I knew it was nearly done.  Regular plank, tough but bearable.   Side planks becoming very testing on my carrying arm. 
10. 105 Squats, 60 sec plank.   Started with 30 squats, then 3 sets of 25.   Got the bigger set done first.  Planks getting easier today.
11. 110 Squats, 60 sec plank.    Done these squats all in one go.  Had to stop a couple times as I was failing, but felt good having finished.   60 second plank, not too bad.
12. No squats.  90 sec plank.   Great to have a day off squats.   90 second plank possible but shaky.   Side planks failing.
13. 130 squats and no planks today.  One set of 30 squats, and 3 sets of 25. 
14. 135 squats and 90 second plank.   55 squats, 45 squats then 35 squat set.  Feeling much stronger in my legs, and able to drive up from my heels when knees weaken.   A definite improvement in the shape at this stage, looking forward to seeing results on day 30.  90 second plank, difficult but possible. 

Sugar Junkie?

The following is a very reader-friendly explanation about sugar and the problems it causes our diet.

Reposted from Female Health Motivation

What's the big deal about sugar anyway?

Eating sugar triggers the release of a hormone called insulin, the most amazing hoarder you’ve ever met.

Imagine a slightly creepy relative, one that is overly obsessive about cleaning; except for the fact that they don’t have a rubbish bin, they just clean everything constantly, but put the dirt and rubbish into the cupboards. This is insulin.

Now imagine giving that hoarding weirdo a line of cocaine, laced with speed and mixed into a litre of coffee, topped with an energy drink. Their behaviour is similar to what insulin is like, when fed sugar.

It packs everything (and I mean everything) into the lovely little storage spaces in your body we know as fat cells.

Just remember that fat cells are not necessarily cells, they are empty bags waiting to be filled. They will always be there, and they are always ready to be filled with junk…

On top of this, insulin is a real sugar junkie. If it gets a sniff or a taste, it just wants more. You feel this as hunger. Even though you just ate half your body weight in sweets; 10 minutes later, you’re ready to go again, and feeling a little sick (because you’re dehydrated).

Oh, that’s right, insulin doesn’t just pack the food into the cells, it lines it with water.

Sooo, cutting out sugar will reduce your insulin response. The sugar picketers are saying that if you are overweight, it may because of the sugar in your diet, not the fat.

Because we are constantly barraging our bodies with sugar, (and a lot of the time not even knowing it) our little hoarder friend is hypersensitive to sugar, and is like the junkie who is fed more and more of the delightful cocktail of yuck that I described to you earlier.

Hoard, hoard, hoard; before you know it you’re the size of a dump truck and your heart is being crushed in your chest; all the while that hoarding little sh*t is screaming at you “I want more!” like the movie Oliver, except this week, you’re gonna slap that kid in the face and kick him in the balls.

Next week will be a really, really interesting week. You’ll discover how much sugar you actually eat (every cereal except for oats is high in added sugar).

Some of you will discover the depth of your (until now) unknown addiction, while some of you will discover a willpower you never thought you had.

Please tell me how you go, or if you have already given up sugar and what your experience was!

Things to Consider Before Getting your Hole

When I was a teenager my Mammy used to warn me. "Don't get that piercing or you will be left with a big scar."

"Don't worry about it, piercings are temporary, they can be taken out and the hole closes up," I used to tell her.

It's over ten years later.
Who was right?
And who was wrong?

One of the first piercings I ever got was my tongue, but for the sake of my teeth I took it out. Looking at the scar up close I think we can all agree that this looks nasty.

Although some of the piercings I chose were a little on the adventurous side,  I've gotten away lightly with scarring.

I don't regret any of my piercings. Although it probably was foolish to try the same microdermal on my cheek 3 times.  It wasn't my brightest moment placing another implant into scar tissue on the nape of my neck either.  Considering there was a bar here and then this small implant, it's not too bad.

One night I was feeling particularly brave and convinced a piercer to do this one.  This hand-web piercing is known as a difficult one, so I got it on my left hand.  However it was surprisingly hard to keep clean and heal.  So I only wore a ring in it for a couple months before my job forced me to say good bye to it.  When you look at my hand now, you would never know I had it.

My madison was one of my favorites, but I was most worried about the scar this might leave.  Once bitten twice shy.  I learnt from my nape piercing to take it out as soon as signs of rejection were appearing.  After a few months of loving this one, it came out, and all that's left is two very faint dots.




In July 2012 during labour the midwives told me to take out all my piercings.  After taking out my upper lip piercing I was left with not only a gaping hole, but also a big dent into the skin.  I would go as far as saying this looks like a slight deformity, which completely changes the look of my face.  After a few days trying to get used to this appearance I finally pushed the bar back through, and haven't looked back since.

The medusa (upper lip) piercing is one of the few piercings I have left. Unfortunately I will find it difficult to get rid of this one permanently. It is the exception to my "no regrets".

My bottom lip has been done both vertically and horizontally. It has now been retired with a very acceptable scar.  As you can see in the photo, it is about as noticeable as the couple of freckles near it.

I have very piercings left and there will come a day in my life when they all must go.   Piercings might be for Mammies, but I'm not sure if they're for Grannies. But when I do become a Granny I'm sure a dent in my lip will be the least of my worries.

If you want a piercing, go out and get it.  Take a look at the marks I have been left with.  How you would feel about similar ones?

"The scars of others should teach us caution." 

St Jerome

Change your Thinking - Change your Body

1.  Food is not a Reward

How many ex-smokers reward themself after a month off the smokes by bingeing on a packet of 20?  How many reformed alcoholics have a weekly bottle of wine to keep them on the straight and narrow?   If you are trying to lose weight and become a healthier person,  a chinese or chipper on a Saturday night is not going to help you.  Stop ruining your hard work by treating yourself to 3 steps backward.  If you are the kind of person who needs a pat on the back for your hardwork and needs that self praise, then treat yourself to a blowdry, spray-tan, a few magazines or a new book. Small treats can be incorporated into your daily/weekly routine, and I have nothing against going all out for a very special occasion such as Christmas or Mothers Day.  The calories and fat involved in huge takeaway portions are not something your body needs or should be subjected to, on any kind of regular basis.

2.  Get the pints in.

Your body needs at least 4 of these a day.  If you are trying to lose weight you need to take in even more water.  Drinking plenty will help your body break down the fat and eliminate it from your system.  You will find it easier to work out at the gym or take part in exercise if your body is not dehydrated.  You will feel healthier and suffer less with headaches.  Most people let themselves become dehydrated on a regular basis. Water is free and there is no need for us to go thirsty.  Remember, if you are thirsty, it is too late.  Make a conscious effort to drink water throughout the day and never feel thirsty.  Follow the guide below for a fool-proof way to stay hydrated

•  Drink 2 glasses on waking, this wakes up your body
•  Drink 1 glass before every shower/bath to help keep blood pressure normal
•  Drink 1 glass before every meal
•  Drink 1 glass before exercise and sip throughout
•  Drink 1 glass after exercise
•  Drink 1 glass before bed

3. Up your Protein

If you eat fat, your body makes fat.  If you eat carbs, then fairly easily your body will turn this to fat.  If you eat protein, your body uses this for growth and repair, but finds it very difficult to turn it into fat.  Try to eat lean protein at every meal.   If you are spending a lot of time exercising think about a protein supplement or eating protein bars in place of treats. Remember the more protein you eat the less hungry you feel.  I don't agree with diets such as Atkins, as your body does require a certain amount of good carbs, but it is much less than the traditional ideas we have grown up with.  Your dinner should appear to be mostly protein and veg, and a very small portion of good carbs.


4.  Give up Fizzy Drinks

Of all the unhealthy things I have cut out of my life, this was something I found difficult.  It is easy to use diet drinks as a crutch for your weight-loss.   Recent studies have shown that fizzy drinks are one of the worlds most poisonous foods, and could be linked to many problems with the kidneys, liver and some cancers.  You only have to read the label to see that these are just a cocktail of chemicals we don't need to pollute our bodies with.


5. There is no quick-fix

Forget about crash diets, forget about vibro machines, slimming tablets and miracle cures. The only way to lose weight and change your body shape is hard work.  You need to work hard at your diet to make sure you are not eating more than you are burning off.   Dieting is simple maths.

Calories In < Calories Out = Weigh loss
Calories In > Calories Out = Weight Gain
Calories In = Calories Out = Weight stays the same 

If you are gaining weight you are eating too much, and or not doing enough exercise.

If your weight is staying the same but you are trying to lose weight, reduce your calories or introduce extra exercise.  (If you choose to introduce extra exercise, avoid treating yourself for this with food)

6. Learn to feel hungry. 

If you are losing weight and eating less calories than you are burning off, it is normal to go to bed hungry and wake up even hungrier.  In this day and age we have become spoiled never knowing what it is like to feel hungry.  Feel hungry, get used to the feeling.  It is just your body telling you that it is now burning off that extra fat, you will learn to like this feeling.  It can be uncomfortable to begin with as for many people this is a new sensation, but it is not harmful it just requires getting used to.

7.  80% Diet and 20%  Exercise

If you want to lose weight remember your diet is 4 times more important than the exercise. Going to the gym 10 times a week will not help you if your diet is wrong.  Get your diet right, and do plenty of walking.  When you get closer to your goal think about more intense exercise, but you can get most of the way there with simple diet changes and regular walking.

8.  Do Not Smoke

It is very easy to say this but one of the hardest things in the world to do.  In saying that, there are millions of ex-smokers worldwide.   Their will power is no better than yours. Your body deserves the effort it takes.  Half of all smokers will die because they smoke.  Think about all the smokers you know, then think about half of them dead.  Giving up smoking will help your pocket, and also help your health.  You will find it easier to exercise at a much higher level when your lungs and throat no longer hold you back.  You will find an incredible sense of liberation when you are no longer a slave to this drug. Smoking is particularly harmful to women, their fertility and female cancers.

9. Discipline

Discipline means doing what needs to be done, even when you don't want to.  Becoming a healthy person requires discipline.  Going to the gym for that class when you are comfy on the couch, saying no to a bag of chips when everyone else is getting one. Try to have discipline for yourself and forget about what everyone else is doing.  After a few weeks of looking after number one, it won't bother you in the slightest to make healthy choices, regardless of what everyone else does.  Some people are lucky enough to be able to maintain a healthy weight and eat what they want.  I, unfortunately am not one of those people.  Saying no to yourself is not hard for long.  After a while your body no longer expects it, and being healthy becomes the normality, and unhealthy choices become like outrageous thoughts.

10. Slow and Steady

Don't give up if you don't see results straight away.  It has taken a long time for your body to get to where it is now.  To change it won't take quite as long but does require patience. Even if you have a lot of weight to lose it is best to lose about 1kg or 2.2 pounds a week, that way you know you are losing body fat and not muscle which you would rather keep. Follow all these tips and after a while it really will require no effort whatsoever.  Eating healthy and being healthy is a lifestyle you will enjoy and never regret.  Think about this: