The Most Underrated Ab Exercise


It may not look like much, but the Plank can’t be beat for building a strong core from the inside out.


It’s essential to master the basic front plank before moving on to more advanced variations, because it teaches the foundational cues that make all planking movements effective. And when done consistently and correctly, it will—not can, will—confer mega strength benefits.

Start off by getting into a basic plank position: propped on your forearms, elbows in line with your shoulders, legs shoulder-width apart, and your toes planted firmly.


The most important element of a good plank is a neutral spine or “flat” back. The most common problem I see in planks is a sinking low back, but the second-most common problem is an arched back with the hips in the air. To keep a neutral spine, imagine pulling your belly button back towards your spine.

Another element of a good plank is proper shoulder position. Be careful not to shrug the shoulders up toward your ears. The final element is head position. Do your best to keep your head neutral, like it is when you stand straight and stare forward. Resist the urge to crane your neck up or let your head droop down towards the floor.

If you do it right, your body should form a straight line from your head to your ankles. If this isn’t easy, good. Planks are not supposed to be easy. 🙂

Once you’ve mastered the basic plank, you can move onto some fun variations!




Waking up for a Monday morning workout can be extra tough, especially if you spent your whole weekend on the couch or enjoying marvelous foods and spirits. (Hello Holidays!) Whether it’s before work, during lunch time, or after work- Not missing your Monday workout is important if you want a routine that you will stick to for more than a couple of weeks.

Here’s 4 Reasons Why:

1. Working out on a Monday will set momentum for the rest of your week. Never underestimate the power of momentum. Starting your week off on the right foot will give you the push you need to finish off strong.

2. When you train, your body releases endorphins and this can be a great way to get over your case of the “Mondays” that we all seem to experience.

3. You will be more likely to eat healthy throughout the day, as you will be in a healthy mindset.

4. Sticking to your scheduled Monday sweat-sesh will make you feel in control of your week, and that you can take on anything!

If you need additional motivation, don’t hesitate to search the #nevermissamonday hashtag on social media! 🙂



MY FREE GIFT TO YOU! 🙂 Don’t forget to download your Guide to Surviving the Holidays!

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Maintain. Don’t Gain.
Your Guide to Surviving the Holidays!

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Happy Holidays XO

Strength Training: Why Being Afraid of “Bulking” is No Longer an Excuse

The problem with most women is that we hear the term “weightlifting” and we have a mini heart attack because we don’t want to end up looking like a pumped up she-Hulk.

Well your fear of “bulking” excuse is no longer valid. 🙂

At least with me.

Women can’t achieve that “bulky” look. You know why? Because we simply do not have enough testosterone to create such a physique. Men have higher levels of testosterone than females and that is why they can pack on muscle easier than women can. Even women who want to bulk can’t do so without the use of steroids, excessive supplementation, excessive calorie consumption, and hours upon hours a day of heavy lifting.

With the proper nutrition and cardio training… adding weight lifting to your routine has the potential to truly remodel your figure.

See, in order to change your body. I mean, really change your shape… you must lift weights. Cardio will only make you a smaller version of yourself. If you want to shape, tighten, tone, and achieve that “hourglass” figure… you must pick up some weights!

The benefits of weight training are endless. Some benefits include increased resting metabolism (meaning you burn more fat while at rest!) improved mood, optimization of hormones, and the ability to essentially “mold” your body into the shape that you desire.

Strength training will not only change your body, it will change your life.

I spent years of my life on cardio equipment. No, really, I have. I used to do strictly cardio 6 times a week for at least 1 hour. I lost weight, heck yeah I lost weight, because my body was burning way more calories than I was consuming. However, I also lost essential muscle tissue. Sure, I was smaller than I used to be, but I was not toned or shapely. I refer to myself at this phase of my life as “skinny fat” and hey, it happens to a lot of us. But the more educated we become, the more we can do to help ourselves in the future.

I only began seeing changes in my body shape when I stepped off the treadmill and stepped into the weight room. Although I have not yet met my personal fitness goals, I am proud of the hourglass shape I have molded into by lifting weights. Stay tuned for an upcoming post featuring the Hourglass Workout! Summer is just around the corner ladies! 🙂


Primadonna Fitness