July 23 and our thrive movement moment is the ever so effective tabata of planks. Tabata is a 4 minute workout with 8 rounds of 20 seconds of intense work, followed by 10 seconds rest. For each round you will try to hold the plank the whole 20seconds. You can do the same variation of plank or you can do a different variation for each round. Examples of plank variations are top of push up plank, front of elbows plank, side plank, plank with either arm held up, plank with either leg held up, plank with right arm and left leg up and plank with left arm and right leg up. It is a real challenge if you try the harder variation with one leg and one arm up. The side planks are also very challenging for most. Plank is one of the best and safest ways to strengthen your core. As you do the plank try to keep your spine neutral and you core braced, held tight and stabilized. Visualize tubular strength throughout your whole body and remember to engage your gluts, hamstrings, back and general back line. Breath well, drawing in through your nose and exhaling out through your mouth. Kettlebell enthusiasts can substitute or add a tabata of high pulls alternating sides. Self care activity of the day is to think of three qualities that you possess that you are grateful for and let yourself know how much it means! Gratitude is healing, and showing ourselves gratitude is a very healing form of self love. LOving and appreciating ourselves allows us to love others and appreciate them. Today I am grateful for my resilience, my humor, and my hope.