Download - Sedentary Sally
Sedentary Sally
Sarah Azhadi Brian Lannin
Heather LoweKatherine MacInnes
Mike Smit
About Sally45 year old femaleDivorced mother of two (12 and 4)Office supervisor = high stress jobPost-menopausal Family history of heart disease, stroke and breast cancer Fluctuating body weightLacto vegetarian Supracondylitis (tennis elbow)Osteoporosis in the spinal vertebrae and long bones of the legsHas relapsed in past attempts
Sally’s GoalsLose weightImprove overall health through diet and exercisePrevent chronic health problemsDecrease stress
Recap of Previous Sessions
Has been prescribed an exercise routine Has been referred to a registered dieticianWorkplace assessment was completedWas referred to a physiotherapist but has now finished her last sessionAddressed injuries
Previous Exercise RoutineUsing a theraband for office and trips
Shoulder press 2 X 10 repsChess press 2 X 10 repsBiceps 2 X 10 repsTriceps 2 X 10 reps
Squats using chair as support 2 X 10 repsBiking 30 minutes 2 times a weekIsometric contractions of abs held for 2 X 10 secondsCalf raises 2 X 10 reps
NutritionFollow Canada’s Food Guide
Substituting meat and eggs for soy, nuts, hummus, legumes, beans, etc
Has done a food diary and suggestions were made to change some aspects of her diet
Asked her in her last session to bring in a new diary to see her progress
Workplace AssessmentWorkplace has been assessed and the following recommendations have been made:
Ergonomic chairErgonomic keyboard and mouseStand station to work
Has created a lunch group walk club
Physiotherapist ReferralWas working in conjunction with the physiotherapist but has completed all the recommended sessions and is now working solely with the kinesiologist.
Previous Injuries - Prescription
Supracondylitis Started isometric exercisesProgressed to theraband exercisesSuggested ice
OsteoporosisIncrease calcium intakeTheraband exercisesBiking
The Current Session
6th Session(End of 2nd month)
Client Objectives of Current Session
Continuing weight lossIncrease motivation and prevent relapsePresentation of current food journalStress management
Behavioural PrescriptionMotivation
PedometerLunch group walking clubSelf-efficacy theoryAdding onto the exercise prescriptionPersonal rewards (eg. Sally Day)
Pedometer PrescriptionA reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day
Week 1 Aim for 3500 steps per day
Week 2 Aim for 4000 steps per day
Week 3 Aim for 4500 steps per day
… Week 14 Aim for 10 000 steps per day
Physical PrescriptionChange cardiovascular program
Change biking to alternate between swimming and biking
While son is in swimming lessons, she can do laps and/or aqua aerobics classes
Increase strength trainingIncrease reps
Internal and external rotationIncorporate theraband into calf raises and squats
Exercise Sets/Reps Modifications
Shoulder press 2 X 15 Increase reps
Chest press 2 X 15 Increase reps
Biceps curls 2 X 15 Increase reps
Triceps extensions
2 X 15 Increase reps
Squats 2 X 15 Use theraband
Calf raises 2 X 15 Use theraband
Crunches 2 X 15 Use yoga mat
Internal Rotation
2 X 10 Use theraband
External Rotation
2 X 10 Use theraband
Physical PrescriptionAt home, incorporate weights into squats and calf raises
Change over previous theraband exercises to weightsPerform crunches with Swiss Ball
Stress ManagementTry to organize a monthly routine
Visit a massage therapist once a monthOrganize a Sally day bi-weeklyBreathing and relaxation techniques implement 5:1 ratio
Nutritional PrescriptionDiscuss old food diary and look over new food diary
Old Food DiaryMonday Tuesday Wednesday
Breakfast Pastry and coffee with cream and sugar
Pastry and coffee with cream and sugar
Apple juice and coffee with cream and sugar
Snack Donut and coffee with cream and sugar
Donut with caramel macciatto
Donut with coffee with cream and sugar
Lunch Pre-made sandwiches, muffin and diet pop
Veggie pizza with double cheese and diet pop
Lick’s veggie burger with lots of mayo with diet pop
Snack Apple and water Chocolate éclair and coffee with cream and sugar
Muffin and coffee with cream and sugar
Dinner White pasta with deep fried tofu and cheese
Pint of Hagen Daaz therapy
Four cheese mac and cheese
New Food DiaryMonday Tuesday Wednesday
Breakfast Oatmeal with half a grapefruit and coffee with cream
Pancakes with a banana and coffee with cream
Waffles with strawberry and whip cream and coffee with cream
Snack Fruit cup with water
Yogurt parfait with granola topping
Banana and coffee with cream
Lunch Homemade sandwich with fresh cut veggies and V8 juice
Left over whole wheat pasta with alfredo sauce and lemonade
Veggie wrap with ranch dressing and orange juice
Snack Chocolate granola bar and non fat latte
Mars bar with diet pop
Latte
Dinner Whole wheat pasta with alfredo sauce
Veggie stir fry with whole grain rice and bean salad
Spaghetti with ground round and spring salad with chickpeas
Recommendations
Substitute milk for cream in coffeeTry to keep it non-fat latte’sTry non-fat milk instead of cream sauce for pastaTry non-fat dressings instead of ranch
Relapse Prevention Techniques
Family and friends support networkKeep a personal journal that records feelings before and after exercise
Future Projections
1 Year LaterLost 20 poundsMaintained a proper dietErgonomic aids, exercises, reduced pain associated with supracondylitis and osteoporosisGroup network helped reduce stress
Post 1 YearEx-husband became a drug addict and went to prisonSally took full custody of childrenSally was promoted to Regional ManagerThe added stressors negatively affected Sally, who relapsed; however, she has gone back to the kinesiologist to help her get back on track