Before earning a degree in nutrition, I had one in exercise physiology and worked as a fitness trainer. One of my clients was 83 years old and needed core strength. In addition to a variety of basic exercises, I started her on the table.
Yes, the plank. He could hold a board for only 10 seconds. No problem, I thought, I can work with that. And we use the correct position, a table, not an A-frame, every time.
He did a 10 second pushup that week, Monday, Wednesday and Friday. The following week she did a 12 second pushup every 3 days. He followed that up with a 14-second pushup on Monday, Wednesday and Friday.
We kept this 2 second rise (after a while I changed it to 3 seconds) for many weeks. I am happy to report that my 83 year old client reached the point of planking for 2 minutes and 45 seconds, in the correct position.
What is takeout?
Work small increments. When I’ve told people this story, many have said, “I hate plans.”
Okay, no matter who you are, you don’t hate a 10-second pushup. There is nothing to hate; it’s over in 10 seconds.
What you hate is doing a plank for 90 seconds when you only have enough strength and stamina for 45 seconds. The 3 second increment plan works for any duration.
And what does this have to do with food?
Small increments also apply to changes in eating habits. If you can’t bear the thought of making food changes, start small. Add protein to your breakfast. Eat an egg with your usual bagel.
Keep doing it until it feels normal. Common. Easy. Then add something else.
If you hate veggies, make a fantastic looking sandwich for lunch and top with a handful of organic packaged salad.
If you like morning smoothies, add a handful of spinach to the recipe. In all the examples, keep doing these things until it becomes easy for you. Turn them into your new clothes.
Then move on to the next step, whatever it is, when you’re ready.
