Gobble, gobble! With Thanksgiving right around the corner, this month’s WOW’s will focus on giving thanks AND doing planks! How cool is that?

Your giving thanks will be to think about a situation that you struggled or are having problems with. Then, think about how you’ve grown and learned from this experience. For me, my college years were rough because I studied hard and worked my tail off to finish grad school and work full time simultaneously. Looking back, I do wish that I spent more time relaxing and enjoying my college years. However, I built up a successful work ethic that benefits me tremendously in all facets of my life. Although it was a hard journey to get to where I am now, I am incredibly thankful that I preserved and grew from this experience.

Your exercise for this week is to perform a plank with a push-up. Hold a plank for 5 seconds. Then, perform a push-up and lower yourself down to the ground. You can perform a plank/push-up on your knees if it’s too difficult. Perform both plank and push-up for 5 repetitions. You can perform the same movement while on your knees. Please see below for more info.

My hope is for all Kaiser Permanente employees and physicians to express gratitude, exercise, and thrive during the holidays! Take care!

Regular Plank 

Push Up 

Knee Plank

Knee Push Up

Gobble, gobble! With Thanksgiving right around the corner, this month’s WOW’s will focus on giving thanks AND doing planks! How cool is that?

Your giving thanks will be to write down 5 things about yourself that you admire. It could be that you’re a hard worker, empathetic, kind, or funny. Be creative and really think why you chose these things. Now go to a mirror and say these things out loud and look at yourself. I know it sounds silly, but this exercise works! Too often we criticize ourselves and beat ourselves up for mistakes. When you can recognize the good qualities in yourself, you will start to be less harsh and see the good not only in you, but others as well.

Your exercise for this week is to perform a plank with a single leg knee crunch. Bring your knee into your elbow and hold for one second. Bring your leg back to neutral and switch to the other side. Perform for 3 repetitions on the right and left side.

If you cannot hold a full plank, you can modify by placing your knees on the ground and performing an arm raise. Alternate between the right and left arm and perform 3 repetitions on each side.

Plank With Single Leg Crunch

Plank With Arm Raise

Gobble, gobble! With Thanksgiving right around the corner, this month’s WOW’s will focus on giving thanks AND doing planks! How cool is that?

Your giving thanks will be to tell someone you appreciate them. It can be a coworker, friend, or loved one. Let them know why and be specific on why you are grateful for them. Studies show that people increase their happiness much more when they share and bond with people who they are grateful for.

Your exercise for this week is to perform a plank with a leg raise. Hold a plank and slowly raise your right foot and hold for 3 seconds. Then slowly release and switch to the other foot. Perform for a total of 3 reps on each side.

Instead of raising your leg in a regular plank, you can modify by reaching your arm above your head and looking to your fingertips while on your knees. This will work your shoulders and your core.

Plank With Leg Raise

Plank With Arm Raise