Hold On!
Gaining Plank-spiration from a 58-year-old World Record Holder
DonnaJean Wilde, a 58-year-old retired educator, made headlines recently when she set a world record for abdominal planking by a woman.
She received official recognition from the Guinness World Record folks for holding a plank for 4 hours, 30 minutes and 11 seconds in Magrath, a town in Alberta, Canada. That was 10 minutes longer than the previous record, set in 2019, Guinness says on its website.
“The challenger’s forearms and toes must touch the ground at all times,” Guinness explains. “The remainder of the body must be lifted off the ground and be kept straight throughout.”
Wilde says she has long suffered chronic pain in her hands and arms. She came to love planking after she broke her wrist and was limited in her activities.
During training, she would read, watch movies – and even completed the work to earn a master’s degree, Guinness says.
You can watch a video on DonnaJean’s achievement on YouTube.
The male record is held by former Marine George Hood, who planked for 8 hours, 15 minutes and 15 seconds a few years ago at age 62.
Even people who are very fit will struggle to hold a plank for more than a few minutes. And good news: You don’t have to! The plank is great for core training, posture, gait, balance and more, can be done anywhere, and has many variations.
“Anybody can do what I do,” George told the media after reclaiming his title. “Everybody has to start somewhere.”
The Plank 101
It’s safe for people over 50 – as DonnaJean and George prove. “This is probably the best exercise you’ll ever do,” AARP blogger Barbara Hannah Grufferman wrote.
Research shows the benefits of regular planking.
It helps your midsection without the strain of crunches. And it works more than just the abs, targeting the entire core, which wraps around us and stabilizes our bodies while doing everyday tasks. Stability and balance are essential for functional fitness.
When you’re in the plank position, you’re working just about every muscle in your body. The focus is on the core and abs. But you’re also using your legs, arms and back to stay in place.
We’re happy to show you in person, but here’s the basic idea. Start by lying face down on an exercise mat. Keep the elbows close to your sides, the palms facing down, and the fingers facing forward. Lift up, keep your body straight, and put your weight on your elbows and feet.
Engage those core muscles and hold on.
Aim for 30 seconds at first. Rest a minute. Try for three rounds of that to start, a few times a week. You’ll be amazed how fast you advance.
Motivation for Everyone
Let DonnaJean and George serve as inspiration, no matter what your goals are.
“Keep trying and keep practicing,” she told Guinness. “I actually still can’t believe it. It feels like a dream.”
Dreams come true at any age. Come see us today and let’s bring yours to life.
Tips to Eat Better at Restaurants
Our friend James misses the pandemic lock-down.
“That’s when I lost so much weight and got super-lean,” he says wistfully. “It’s too hard to eat right when I can go to restaurants and have huge servings. Too much temptation!”
Forced eating at home might’ve made it easier for James, 60, to restrict his calories. Restaurants can be danger zones when you’re trying to eat healthy.
Keep your guard up and remember these simple tips.
- No bread or chips before the meal.
- Order chicken and fish that’s baked or broiled, not fried. And no breading.
- Skip anything that’s “all you can eat.”
- Share entrees or ask the waiter to box up half before he brings it to your table.
- Get salads without meat, cheese and croutons; ask for dressing on the side.
- Limit liquids to water, tea and coffee. Even smoothies can be jacked up with sugar. Cocktails and wine? Empty calories, and hard to stop after one.
- Avoid fried appetizers or anything breaded, wrapped in cheese, or dripping in sauce.
- Enjoy vegetables. Ask them to be steamed without added salt. Ask your waiter to sub them for starchy rice or baked potato.
- Don’t be afraid to ask. Your waiter should know enough about the food to offer healthy substitutes. At fast-casual restaurants, ask for half the normal servings of high-calorie components, like rice.
- We all love French fries and ice cream. Try to do without. If you can’t, share an order just occasionally.
Healthy Recipe, Overnight Coconut Cream Pie Oats
If you’re a fan of coconut cream pie, you’ll love this genius make-ahead breakfast idea lightly adapted from a recipe in Kat Ashmore’s “Big Bites.” Thickened with tiny, antioxidant-rich chia seeds, these grab-and-go treats are creamy, filling, refreshing, and packed with nutrients and fiber. A sprinkling of toasted coconut adds crunch. Serves 4. – Susan Puckett
Ingredients
- 1 cup full-fat coconut milk
- 2 cups unsweetened almond milk
- ¼ cup maple syrup
- 1 teaspoon vanilla extract
- 1 ½ cups old-fashioned oats
- 1/3 cup chia seeds
- ¼ teaspoon kosher salt
- 1/8 teaspoon ground cinnamon
- Optional toppings: toasted shredded unsweetened coconut, strawberries, blueberries, peaches, mango, banana, toasted sliced almonds
Instructions
- Have ready four 12- to 16-ounce lidded wide-mouthed glass jars or other containers.
- Shake or stir the coconut milk to blend if the cream and water have separated, then pour 1 cup of the blended coconut milk into a large bowl.
- Add the almond milk, maple syrup, vanilla, oats, chia seeds, salt, and cinnamon. Whisk until thoroughly combined.
- Divide among the jars, cover with lids, and refrigerate overnight. (The oats will keep in the refrigerator up to a week.)
- Serve with coconut or fruit of choice.
Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.
Article Credit Jay Croft, creator and owner of Prime Fit Content.