Hello and welcome to the Intermittent Fasting Gems with Jen Podcast.

I'm your host Jen, a middle-aged Michigan mama, wife, and teacher who

in 2021 stumbled upon this crazy cool thing called intermittent fasting.

And before I knew it.

I've lost 46 pounds in four months and gained an incredible lifestyle

filled with complete food freedom.

If you're hungry for unique, no nonsense fasting tips that actually

work, you're in the right place.

So whether you're walking the dog, folding that last load of laundry or cruising to

your nine to five, let's start fasting.

Our way to freedom together.

well, hello out there to all of my fabulous fasting friends.

Thank you so much for tuning in today, and if you are a new listener, welcome.

I am so excited that you're here.

Today's episode is going to be short, but very sweet.

I'll be giving you a fitness tip and a challenge to help

you along your intermittent fasting health and weight loss.

Journey.

It's an easy beginner plan that will get you completing a 62nd plank.

Hold in just 30.

Days.

It's an easy plan for beginners that really, really works.

So as I have mentioned many, many times before, I'm 50 years old now, I've been

fasting for just over five years, and in that time I have done a ton of trial and

error along my if f journey, trying to figure out what works, what doesn't work.

I really have learned a lot about what works, what doesn't work with my fasting

routine, and I have got to tell you that adding a daily 62nd plain cold

to my exercise routine is definitely one of the things that totally.

Worked.

So a plank engages your whole body, and there really are so many fitness,

health, and weight loss benefits associated with plank exercises.

Some of these exciting benefits include improving your posture, helping to

increase muscle tone and definition.

One of the.

Biggest benefits is how a plank strengthens your entire core

planking burns calories, and boost your metabolic rate.

Aiding and weight loss planking enhances your balance in overall coordination.

It supports injury prevention, specifically helping to reduce

the risk of back pain and injury.

Planking improves athletic performance.

It increases flexibility and studies have also shown that

planking improves your overall mood.

Alright, let's dive into this incredible 62nd plank challenge and get you back

on track with your fitness goals.

In 30 days, you will surely be doing a daily plank Hold.

Easy peasy lemon squeezy.

And just like any good routine that you plan on sticking with, we need to

start out slow and build our way up.

So here we go.

Day one, 10 seconds.

Day two.

10 seconds.

Day three, you are going to rest.

Day four 15, second plank.

Hold day, five 20 seconds.

Day six, 20 seconds.

Day seven, 20 seconds.

Day eight.

Another rest day.

Day 9, 25 seconds.

Day 10, 25 seconds.

Day 11, 30 seconds.

Day 12.

Rest day.

Day 13, 30 seconds.

Day 14, 30 seconds.

Day 15, 35 seconds.

Day 16.

35 seconds.

Day 17, you're gonna push it to 40 seconds.

Day 18, you get another rest.

Day, day 1940 seconds.

Day 20, 45 seconds.

Day 21, 45 seconds.

Day 22, 45 seconds.

Day 23, rest.

Day 24 50 seconds.

Day 25, 50 seconds.

Day 26, 55 seconds.

Day 27, rest.

Day 28 55 seconds.

Day 29, 55 seconds.

And finally you've made it to day 30, 60 seconds.

Alright, I hope you weren't frantically writing all of that down because I

have a super easy, colorful graphic for this simple 30 day plank challenge.

I will leave for you in the show notes below.

Then you can take a screenshot of this with your phone so you have it

ready to go for the next 30 days, and you can also scroll through

your phone while you are planking.

It's a really great distraction that will help you push through and reach

your goals a little bit easier.

I actually do a 62nd plain cold with my PE students.

And to make it fun and distracting.

I like to pick two to three kids each day, uh, to give everybody a fun joke

to distract us for those 60 seconds.

It's just something fun that we do.

So finding something that will distract you for, um, those 60 seconds is

another great way to push through.

Anyways.

Once you've completed the challenge and you're able to easily do a

62nd plank, make this part of your weekly fitness routine.

I say to shoot for five to six days a week with a day or two of rest.

Holding a plank for just 60 seconds a day is a very simple way to give

yourself a really big health boost.

Planking.

Builds such a stronger core.

It works so many muscles at once, including your abs and your

back, and your shoulders and your glutes, which helps improve posture

and stability, making everyday movements and your workouts easier.

And because it engages multiple muscle groups, it.

Really can boost your calorie burn and support weight loss.

Over time this tiny daily habit can help you feel even more incredible.

That is all for today, my fabulous fasting friends.

I hope to catch up with you again in the next episode of the Intermittent

Fasting Gems with Jen Podcast.

Until then, have the absolute best day ever.

Hey, thank you so much for choosing to spend part of your day listening

to this episode of the Intermittent Fasting Gems with Jen podcast.

If you think these tips could help a friend or a family member, please

consider sharing this episode with them.

And if you really enjoyed the show, taking a minute or two

to leave a positive review.

Would be so appreciated.

Tune in for new 15 to 25 minute episodes released on the 10th,

20th, and 30th of each month.

Episodes will feature solo shows filled with if F hacks that

have worked for me, as well as episodes where I get to chat with.

Fun folks of all ages who've experienced incredible success

with intermittent fasting.

If you have questions or want more unique intermittent fasting health and

weight loss tips, tricks and recipes, please visit my website and blog at.

So what if with jen.com?

Finally, we'd love to welcome you into our free intermittent.

Fasting Facebook support group.

So what if with Jen?

Find all of these links in the show notes below.

And as always, I hope you spend your day loving without fear and

laughing until your cheeks hurt.