Before earning a bachelor’s degree in nutrition, she had a degree 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 put her on the table.
Yes, the iron. She 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, at all times.
He did a 10-second plank that week, Monday, Wednesday, and Friday. The following week he did a 12-second plank all 3 days. She followed that with a 14-second chart on Monday, Wednesday, and Friday.
We kept this 2 second increase (after a while I changed it to 3 seconds) for many weeks. I am pleased to report that my 83 year old client got to the point of doing planks for 2 minutes and 45 seconds, in the correct position.
What is take away food?
Small increments work. When I have told people this story, many have said, “I hate tables.”
Okay, no matter who you are, you don’t hate a 10-second chart. There is nothing to hate; it runs out in 10 seconds.
What you hate is doing a plank for 90 seconds when you only have enough strength and endurance for 45 seconds. The 3 second increment plan works for any duration.
And what does this have to do with food?
Small increases 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 regular bagel.
Keep doing this until you feel normal. Ordinary. Easy. Then add something else.
If you hate veggies, make a great looking sandwich for lunch and top with a handful of organic bagged salad.
If you like morning smoothies, add a handful of spinach to the recipe. In all examples, keep doing these things until they feel easy. Make them your new habits.
Then move on to the next step, whatever it is, when you’re ready.