How effective is it to use small incremental changes to move you into a direction of health? What does this take? I think it takes making one degree of change every day, with each change building off of the other until you have established a whole new routine. Let me give you an example:
A lady comes to me wanting to lose 100 pounds. Now, this is a huge goal. She did not exercise, she had bad eating habits, and she did not have positive support at home. What she did have in her favor was a strong desire to change her health for the better. Knowing her health issues, and the challenges, we started her off with the idea of making one small change and building off of this. We began with her burst training in the morning for five minutes.
What is “burst training”? Think of a sprinter, who makes a quick dash, heart rate goes up quick, then the race is over and they walk to calm the heart rate back down. That is what we are doing with burst training. So, first thing in the morning, she got up and did five minutes. For one minute, she moved to get her heart rate up – something like jumping jacks. She then walked for one minute to calm the heart rate back down. She did these three times and then she was done for the day.
We continued to build on this, to where she was at 45-minute workouts in the morning. The real exciting news was her weight – she dropped 60 pounds in one year and continuing to move in a positive direction with her health. Three years later, she had maintained this 60-pound weight loss! It started with just one degree of change.
What is your one degree of change?
Contact Dr. Georgia Nab, DC, MS, CNS at Authentic Life to learn how you can make one degree of change for health.