Buffalo Barre 30 Day Plank Challenge! #BBplank

Side Plank

#BBplank

Back to school season is upon us and even if you aren’t heading back to school or don’t have children heading back to school, there’s still a feeling of wanting to start something new. September is a great time to set new goals and focus on yourself again. For some of you, the kids will be back in school and that means you can take time to workout, guilt-free! It’s time to recommit to your goals and make the most of your “me” time!

With these things in mind, I thought it would be a great idea to start a new kind of challenge that everyone can do at the studio and even from home on your days off from the studio! This challenge applies to all fitness levels; beginner, intermediate, advanced and involves one of our favorite exercises from classes at Buffalo Barre, the plank! Do I hear moaning and groaning? Awesome… then it’s officially a challenge!

The plank has so many health benefits. Planks help us stand upright and tall with good posture, improve balance and sports performance, easily manage everyday activities like getting up from a chair or picking up a child, prevent osteoarthritis as well as muscular and joint aches and planks even help to maintain digestion and metabolism! So get ready to “whittle your middle” and make your core as powerful as possible with this challenge! Plank challenges are all over the internet but we decided to switch things up and make ours different!

How the Buffalo Barre 30 Day Plank Challenge Works:

  • Pick up your Buffalo Barre 30 Day Plank Challenge calendar at the studio. The challenge starts Monday, September 1.
  • Choose your fitness level. Beginner, Intermediate or Advanced. If you’re not sure which challenge to take, consult with an instructor at the studio.
  • Follow the calendar daily and do the advised planks. You will get time in each class to perform your planks for the day. On your days off, refer to the calendar and do them at home. The challenge involves “rest days.” Please treat them as such to ensure recovery.
  • The challenge helps you increase your endurance with planking as well as performing all different types of planks!
  • On the last day of the challenge, Tuesday, September 30, we’ll have a “Plank Off” contest at the end of each class! The Beginner group will hold a Basic Plank as long as they can, the Intermediate and Advanced groups will hold a Basic Extended plank as long as they can. The planks must be held with proper form to count.
  • Prizes will be awarded to the winners from the Beginner, Intermediate and Advanced categories! A small prize will be awarded to each participant who completes the 30 Day Plank Challenge based on the honor system.

Descriptions of Different Types of Planks:

Around The World (ATW) – Combine basic and side planks: Start in basic plank, then switch into a side plank. Return to basic plank, then switch to side plank on the opposite side. Hold each plank for a few seconds.

Basic Plank

Basic Plank

 

Side Plank

Side Plank

Basic (B) – Lie on front. Press up onto forearms and toes (or knees for beginners.) Keep elbows under shoulders. Form a straight line with your body. Avoid dipping of lower back/hips!

Basic Plank

Basic Plank

 

Basic Extension (BE) – Lie on front, press up onto hands and toes, keeping hands under shoulders. Form a straight line with your body. Avoid dipping of lower back/hips!

Basic Extension

Basic Extension

 

Basic Tucks (BT) – Start in Basic Plank. Slowly draw your Transverse Abdominis muscle in by pulling your navel towards your spine and slightly draw your tailbone under. Hold, slowly release, repeat.

Basic Tuck

Basic Tucks

 

Leg Raises (LR) – From basic plank, slowly alternate lifting one foot off floor, keeping hips level, legs straight. Focus on stabilizing your whole body throughout the movement.

Leg Extensions

Leg Raises

 

Leg Raises

Leg Raises

Shoulder Taps (ST) – Begin in a full plank position arms fully extended with feet hip-width apart. Lightly tap left shoulder with right hand. Return to start and then immediately lift left hand and tap right shoulder.

Shoulder Taps

Shoulder Taps

 

Shoulder Taps

Shoulder Taps

Side Left (SL), Side Right (SR) – Lie on side, with forearm on the floor and legs stacked. Use core muscles to lift hips off floor, bringing body into a straight line. Keep elbows in line with shoulder and balance on side of foot.

Side Plank

Side Plank

 

Spiderman (SM) – Start in Basic Plank. Keeping hips low and level, use core muscles to bring right knee around toward right elbow. Return to basic plank. Repeat on the left side.

Spiderman

Spiderman

 

Step Outs (SO) – Basic Plank position. Step left foot out while holding the plank position. Bring left foot back to center. Bring right foot out, then return back to center.

Step Outs

Step Outs

Up Down (UD) – Start in basic plank. Raise body by pressing hands into a push-up. Return to basic plank. Halfway through your set, change the arm you usually start with to ensure balance on both sides.

Basic Plank

Basic Plank

Up Down Plank

Up Down Plank

Up Down Plank

Up Down Plank

Up Down Plank

Up Down Plank

At the end of this challenge you should be able to hold a plank with correct form for up to 1-4 minutes total depending on which level you start at! The challenge is included with taking classes.

We’re looking forward to seeing and hearing about your progress with this challenge! In order to encourage and follow everyone’s progress on social media, we created the hashtag #BBplank.

Good luck to everyone with this new and exciting challenge! Your next step is to head to the studio for your Buffalo Barre 30 Day Plank Challenge calendar and start tagging and planking!

Maria McKendry
Buffalo Barre Owner
Physical Therapist, Certified Barre Instructor, NSCA Personal Trainer, Sports Nutrition Specialist, Nerium Brand Partner
Buffalo Barre ~”Setting the Barre and Defining a New You”
5843 Transit Rd.
East Amherst, NY 14051
716.880.7049

 

 

 

 

 

Buffalo Barre Awarded Best Fitness Classes in Western New York 2014!

Buffalo Barre was awarded Best Fitness Classes in Western New York by Buffalo Spree Magazine! We feel honored and look forward to “Setting the Barre” even higher with all of you! Many thanks to Buffalo Spree Magazine and all of our supportive customers for choosing Buffalo Barre for this award!

Maria McKendry
Buffalo Barre Owner
Physical Therapist, Certified Barre Instructor, NSCA Personal Trainer, Sports Nutrition Specialist
Buffalo Barre ~”Setting the Barre and Defining a New You”
5843 Transit Rd.
East Amherst, NY 14051
716.880.7049

BuffaloSpreeArticle

BuffaloSpreeAward

August 23, 2014 - 3:47 am

Cathy Pecoraro - Can’t wait to start this challenge…… :)

She Turned Her Can’ts Into Cans and Her Dreams Into Plans!

Barre Buffalo

Congratulations to Nicole Covey of Pendelton, NY for winning Buffalo Barre’s “Countdown to Summer” 30 Day Challenge! Nicole attended 18 classes, 3 nutrition meetings, a grocery store tour and took a variety of our classes! She lost 7 1/2 inches and 6 lbs in 30 days! The bulk of those inches came off her waist. She came to classes with a plan to change her body and her life! She made some necessary dietary changes, showed up to classes with a smile and she was open to trying new things!

Here’s what Nicole has to say about her experience at Buffalo Barre:

“I started taking classes at Buffalo Barre in February 2014. By going to classes 3 times a week, doing the 30 Day Challenge, and applying some minor changes in eating habits, I lost a total of 15 lbs! I definitely feel much better about myself and feel more optimistic about reaching my major goals for myself. I truly enjoy coming to all the different classes at the studio. It’s a great workout that I look forward to going to. Classes are always different and challenging. All the instructors are sweet and so easy and enjoyable to be around. Coming to class has also introduced me to new, wonderful women who are encouraging and supportive. I learned a lot about healthy eating and better ways/tips on taking care of myself during our nutrition meetings and really got a lot out of the grocery store tour. The challenge has allowed me to believe in myself and given me a bit more confidence. I look forward to all the classes ahead of me and reaching my personal goals!”

Nicole wins a free month of unlimited classes to Buffalo Barre, a $50 gift certificate to The Perfect Gift Boutique in Clarence Center and a Buffalo Barre tank top!

Congratulations Nicole from all of us at Buffalo Barre! We wish you continued success and look forward to helping you achieve all of your goals!

Maria McKendry
Buffalo Barre Owner
Physical Therapist, Certified Barre Instructor, NSCA Personal Trainer, Sports Nutrition Specialist
Buffalo Barre ~”Setting the Barre and Defining a New You”
5843 Transit Rd.
East Amherst, NY 14051
716.880.7049

“Be Strong and Courageous…”

“Buffalo Barre Gives Back” is an ongoing monthly event that Buffalo Barre hosts at the studio. For each event we choose a group, charity or organization to support. This month we chose Family Justice Center of WNY.  This was our way of helping those who need to escape domestic violence and was inspired after I attended a public speaking engagement given by Mary Travers, Executive Director of Family Justice Center of WNY.

Barre

We chose to honor Family Justice Center with a donation-based Buffalo Barre Burn class. We squeezed, tucked and burned in support of victims of domestic violence.

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“Family Justice Center provides free services for domestic violence victims and their children through an extensive collaboration with 13 partner agencies, all located at one secured, comfortable location, where victims can get all the services they need to safely escape abuse.”  ~ Family Justice Center

Buffalo Barre

 

“I think someone I know is being abused. How can I help?

A common myth about people who are abused is that they do not want to talk about what is happening to them. It is true that some people try to hide the abuse, but they often do so because they are afraid of being embarrassed, their partner finding out, being blamed, not being believed, or being pressured to do something they are not ready or able to do. Many people who are abused by their intimate partners either do not know where to turn or have had bad experiences when they have reached out for help.

Let them know that you’re concerned about their safety and that you’re willing to help.

The only way to know for sure if someone you know is being abused is to ASK. If you ask, be prepared to respond supportively.” ~ Family Justice Center

Buffalo Barre

 

Buffalo Barre

Buffalo Barre

If you or someone you know is being abused please don’t wait to get help. Be strong and courageous. Call Family Justice Center 716-558-SAFE (7233) and they will know exactly what you need. You don’t have to go to several different agencies to get the help. Everything is all under one roof!  http://www.fjcsafe.org/

Buffalo Barre

Thank you to everyone who attended this event. Your donations are greatly appreciated. Looking forward to many more.

Maria McKendry
Buffalo Barre Owner
Physical Therapist, Certified Barre Instructor, NSCA Personal Trainer, Sports Nutrition Specialist
Buffalo Barre ~”Setting the Barre and Defining a New You”
5843 Transit Rd.
East Amherst, NY 14051
716.880.7049
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