Latest news with #TiannaStrateman
Daily Mail
06-05-2025
- Health
- Daily Mail
Revealed: How long YOU should be able to hold a plank for according to your age
As anyone of average fitness who has ever attempted a plank hold will admit, this simple-looking, full-body exercise is nothing short of exhausting. Within seconds of being in the pose, most people will find that their arms are shaking, their thighs are trembling and their brow is covered in beads of sweat. But, just as the least appealing foods tend to tragically be the ones that are best for us, this particular compound workout - meaning it engages multiple different muscles and joints at once - brings a huge number of benefits. According to Tianna Strateman, President of Club Pilates and an instructor, the plank - where you hold a push-up position while resting on your forearms - is one of the best things for total body results. 'Not only does it work the entire body with a lot of emphasis on core, but it also fires up multiple stabilizers and small muscles that are so important for supporting full body strength and posture,' Stratemen told MailOnline last month. And, while the longest plank on record lasted a remarkable 9 hours, 38 minutes and 47 seconds, that time - achieved by Josef Salek from the Czech Republic in May 2023 - is (thankfully) absolutely not one that any gymgoer should aspire to. In fact, most fitness experts agree that form is far more important than the length of a plank hold. Speaking to Metro, Rowan Clift, training and nutrition specialist at Freeletics, said that the exercise is about 'quality, not quantity'. Still, for those looking to improve their fitness and build strength by integrating planks into their routine, there are some helpful guidelines when it comes to the length of the hold based on age group. Aged 20-39: 45-60 seconds 'In your 20s and 30s, being able to plank for 45-60 seconds is a solid marker of good core endurance,' according to personal trainer Joseph Webb, whose fitness career spans 17 years. Speaking to Metro, Webb emphasised that the goal of a plank 'isn't to chase an arbitrary number' but rather to build 'core stability' that supports life beyond the gym. Newcomers to the exercise should aim to stack their elbows directly beneath their shoulders and extend their legs with their weight distributed between their elbows and toes. It's necessary to squeeze the glutes and the core and imagine drawing your naval into your back. Everything - shoulders, hips, legs - should be in a straight line. If your hips start to sag or your ribs start to flare out, that indicates that you have lost optimal form and need to reset. While it may be tempting to think that the longer you can hold the plank pose for, the greater the fitness benefits, this is not true according to Eric L'Italien, a physical therapist affiliated to Harvard University. 'Two minutes is often considered the maximum, and you don't get much more benefit after that,' L'Italien told Harvard Health Publishing. Aged 40-59: 30-45 seconds Depending on their fitness levels, some people in this age bracket may be able to hold a plank for 60 seconds - but a 30-45 second planks is widely considered very respectable. Personal trainer Webb did, however, highlight that stabilising the plank pose becomes harder with age. This is largely due to the weakening of muscles around the hips, pelvis and spine, while loss of muscle mass, which is common as we get older, is also a factor. Equally, those in this age group may struggle to sustain a plank hold due to joint stiffness or previous injuries. Age 60+: 15-30 seconds People over 60 should aim to hold a plank position for 15-30 seconds, according to Webb. As with younger age groups, it remains the case that good form is the most important factor when it comes to the plank pose. If someone finds that their form has started to slip, they are encouraged to make modifications to make it slightly easier. A good alternative is to perform the plank on the knees or with the hands elevated on a bench to build strength, Rowan Clift added. What's key is to avoid too much pressure on the wrists, shoulders and lower back. How regularly should you do a plank hold? According to Harvard Health Publishing, a plank can be done everyday, every other day or just as part of your regular workouts. Clift advised three-five times per week and highlighted the importance of taking rest days, especially if you're experiencing adverse effects, for example, tiredness or tightness. 'If you experience shaking, holding your breath, pain in your lower back or shoulders, or your hips begin to sag, it's time to stop,' Clift told Metro. Mastered the plank? Try these progression exercises Plank Shoulder Taps Start in a high plank position with palms under shoulders, pelvis tucked and core tense. Place feet out slightly wider than hip-distance. Lift your left hand and bring it to your right shoulder. Pause for a couple of seconds then place your hand back on the ground. Repeat on the opposite side by tapping right hand to left shoulder and return to starting position. Continue alternating shoulder taps while keeping hips steady. Sets and Reps: 8 to 10 taps per arm Bear Plank Start on all fours with hands under shoulders and knees under hips. Press palms into the ground with the inside of the elbow facing forward to engage the lats. Tense the core as you lift the knees an inch or two off the ground and hold. Take a deep breath as you draw your navel into your spine. Sets and Reps: Hold in the same way you would a standard plank, starting at 30 seconds
Yahoo
03-03-2025
- Health
- Yahoo
Eggland's Best and Club Pilates Join Forces to Celebrate National Nutrition Month with Spring Challenge and Sweepstakes
Fuel your fitness journey and enter for a chance to win $5,000 and one year of unlimited Club Pilates classes! CEDAR KNOLLS, N.J., March 3, 2025 /PRNewswire/ -- In honor of National Nutrition Month this March, Eggland's Best has teamed up with Club Pilates, the largest Pilates brand, to empower everyBODY to feel their best—inside and out! By seamlessly integrating fitness and nutrition, this ultimate wellness duo is dedicated to helping seasoned Reformer Pilates pros and beginners alike fuel their bodies with the nutrients it needs to power through workouts, support recovery and thrive every single day. With motivational fitness and nutrition tips, as well as performance-boosting Registered Dietitian-approved recipes, Eggland's Best and Club Pilates have your wellness goals covered to kick off a month of healthier living. To mark the occasion, Eggland's Best and Club Pilates are bringing fans the "Eggland's Best for EveryBODY" Sweepstakes, to help launch the start of their fitness and wellness journey! Now through April 30, fans can enter daily at for a chance to win the Grand Prize of $5,000 and a year-long unlimited Club Pilates class package to join in on the latest workout craze. Weekly prize packs will also include a 6-month long unlimited Club Pilates class package, gift card, branded fitness swag, and a 3-month supply of Eggland's Best eggs. "We are so thrilled to partner with Eggland's Best to celebrate National Nutrition Month and showcase how movement and mindful eating work together to elevate wellness," said Tianna Strateman, President at Club Pilates. "Pilates strengthens from the inside out, and when paired with nutrient-packed foods like Eggland's Best eggs, it creates the perfect recipe for balance and vitality. Together, we're making it easier and more fun to achieve a healthier, more energized lifestyle." Eggland's Best is also jumping into action as the official sponsor of the Club Pilates Spring Challenge, a seasonal initiative that invites members to tackle Pilates classes with a playful nod to "spring," featuring themed workouts using the resistance of the Pilates reformer springs. To find out how you can participate at your location Club Pilates, click here. "Great nutrition is the foundation of a strong, healthy lifestyle, which is why we're so thrilled to team up with Club Pilates this spring," said Kurt Misialek, President and CEO of Eggland's Best. "By combining the superior nutrition of Eggland's Best eggs with the strength that Pilates provides, this partnership is all about helping individuals fuel their bodies and achieve their wellness goals during National Nutrition Month and beyond." To help fans maximize their workouts even further, Eggland's Best and Club Pilates are teaming up with Registered Dietitian and Nutritionist Dawn Jackson Blatner to share nutritious recipes and expert tips that can also be accessed on Designed to complement a workout class, the Golden Milk Fitness Muffins are perfect for a pre-workout energy boost, while the Social Media Famous Tortilla Quiche is ideal for post-exercise recovery – both are packed with superior Eggland's Best eggs to support an active lifestyle. "Nutrition and movement go hand in hand when it comes to living a healthy, balanced lifestyle," said Dawn Jackson Blatner, Registered Dietitian and Nutritionist. "Eggland's Best eggs are my go-to for fueling my workouts and recovery because compared to ordinary eggs, they contain six times more Vitamin D to support muscle function and double the Omega-3s to aid in joint health and post-workout recovery. The egg-ceptional nutrition of EB eggs paired with the strength and mindfulness of Pilates is a winning formula for feeling and performing your best." Compared to ordinary eggs, Eggland's Best eggs contain six times more Vitamin D, 25 percent less saturated fat, more than double the Omega-3s, 10 times more Vitamin E, and more than double the Vitamin B12. The superior nutrition of Eggland's Best is due to its proprietary all-vegetarian hen feed that contains healthy grains, canola oil and a wholesome supplement of rice bran, alfalfa, sea kelp and Vitamin E. For more recipes, Sweepstakes Official Rules, and how to enter, visit For more information on Eggland's Best eggs, visit NO PURCHASE NECESSARY TO ENTER OR WIN IN THE "EGGLAND'S BEST FOR EVERYBODY" SWEEPSTAKES. Open to legal residents of the 50 US & DC, 18 or older and have reached the age of majority in state of jurisdiction. Void where prohibited. Sweepstakes starts 3/3/25 at 9:00 AM ET and ends 4/30/25 at 11:59 PM ET. For Official Rules, which govern, click here. Sponsor: Eggland's Best, LLC. About Eggland's Best Eggs Eggland's Best is the leading fortified egg brand in the U.S., providing eggs with superior nutrition such as six times more Vitamin D, 25% less saturated fat, more than double the Omega-3s, 10 times more Vitamin E, and more than double the Vitamin B12 compared to ordinary eggs. Eggland's Best's hens are fed a strictly controlled proprietary, high-quality all-vegetarian diet, which results in a better-tasting, more nutritious egg that stays fresher longer. New research from a leading academic medical center recently revealed in a modest-sided study that eating Eggland's Best eggs did not raise cholesterol and may also increase Vitamin B12 levels in older addition, Eggland's Best has received more than 100 awards and honors from trusted publications, such as Good Housekeeping, PEOPLE, Allrecipes, Health, Men's Health, and many others. Eggland's Best eggs are available in the refrigerated egg aisle in Large, Extra-Large, Jumbo, Cage Free, Organic, Free Range, Pasture Raised, Hard-Cooked, Cage Free Hard-Cooked, Organic Hard-cooked and Liquid Egg Whites. The Eggland's Best various frozen varieties can be found in the frozen breakfast section. Eggland's Best Frozen Omelets, Bowls and Egg Bites make it easier than ever to start the day with the great taste and nutrition of Eggland's Best eggs. All Eggland's Best eggs are certified Kosher. For more information, visit View original content to download multimedia: SOURCE Eggland's Best
