Sedentary SallySedentary Sally

Scott DurocherScott DurocherKrystal NessethKrystal NessethAlyssa HollowellAlyssa HollowellChana MartinsChana Martins

Background informationBackground information Present Present

Not currently activeNot currently active Developing a more active health oriented lifestyleDeveloping a more active health oriented lifestyle Has exercise equipment from the pastHas exercise equipment from the past Wants to loose weight and increase toneWants to loose weight and increase tone Wants clothes to fit betterWants clothes to fit better

PastPast Moderately active as a child or adolescentModerately active as a child or adolescent

No competitive sportNo competitive sport History of fluctuating body weightHistory of fluctuating body weight Diets only work short termDiets only work short term

Stages of Change Stages of Change QuestionnaireQuestionnaire

StrategiesStrategies

Preparation StagePreparation Stage

Motivation Level – 7/10Motivation Level – 7/10 Help the client planHelp the client plan Set goalsSet goals

Nutritional Nutritional ExerciseExercise

Provide helpful resourcesProvide helpful resources

DietDiet

Lacto-vegetarianLacto-vegetarian DefinitionDefinition

Ovo-lacto vegetarianOvo-lacto vegetarian DefinitionDefinition

ReasoningReasoning

DietDiet

Completed a food diaryCompleted a food diary 1 week1 week

Major concernsMajor concerns Sweets and pastriesSweets and pastries Lack of proteinLack of protein

DietDiet

SuggestionsSuggestions Follow Canada’s Food GuideFollow Canada’s Food Guide Focus on meat alternativesFocus on meat alternatives

Lentils, peanut butter, tofu, TVPLentils, peanut butter, tofu, TVP Leafy greensLeafy greens Dried fruitDried fruit

Low-fat dairy Low-fat dairy Substitute yogurt for sour cream Substitute yogurt for sour cream Water consumptionWater consumption

BarriersBarriers

Health concernsHealth concerns OsteoporosisOsteoporosis

Spinal vertebrae and long bones of legsSpinal vertebrae and long bones of legs Post menopausalPost menopausal

Hormone replacement therapyHormone replacement therapy SupracondylitisSupracondylitis Family historyFamily history

StrokeStroke Breast cancerBreast cancer Heart diseaseHeart disease

BarriersBarriers

ExpensesExpenses Worried about living expenses does not Worried about living expenses does not

want anymore expenseswant anymore expenses ScheduleSchedule

Work 8-4 ( +1 hour drive each way)Work 8-4 ( +1 hour drive each way) 1 hour lunch break1 hour lunch break

Kids every second weekKids every second week 2 days at regional offices every second 2 days at regional offices every second

weekweek

Past ActivitiesPast Activities(likes and Dislikes)(likes and Dislikes)

Past Activities Past Activities (likes and dislikes)(likes and dislikes)

Have doneHave done CampingCamping Yard workYard work Home exerciseHome exercise

Currently doingCurrently doing Household choresHousehold chores

Would like to doWould like to do Yard work/ gardeningYard work/ gardening Hiking/ campingHiking/ camping WalkingWalking SwimmingSwimming BikingBiking

GoalsGoals

Clothes fit better Clothes fit better Loose a fewLoose a few Be more activeBe more active Prevent further chronic health Prevent further chronic health

problemsproblems Improve eating habitsImprove eating habits

SuggestionsSuggestions

At workAt work Park further away from buildingPark further away from building Take the stairsTake the stairs Take advantage of breaks/lunch hoursTake advantage of breaks/lunch hours

At homeAt home Leave shoes by the doorLeave shoes by the door Take kids to the park Take kids to the park Use exercise equipmentUse exercise equipment

Time ManagementTime Management

Use extra time without kids to Use extra time without kids to prepare healthy, home cooked meals prepare healthy, home cooked meals for yourself.for yourself.

Freeze left-oversFreeze left-overs Make meals for the following weekMake meals for the following week

Extra MotivationExtra Motivation

Exercise helps to reduce symptoms Exercise helps to reduce symptoms of menopause:of menopause: Hot flashesHot flashes Weight gainWeight gain StressStress

OsteoporosisOsteoporosis

Be cautiousBe cautious Low impact activities to minimize Low impact activities to minimize

trauma to the jointstrauma to the joints Exercise will help to reduce Exercise will help to reduce

symptoms and prevent progressionsymptoms and prevent progression

SupracondylitisSupracondylitis

ErgonomicsErgonomics Inquire about chair, desk, mouse pad Inquire about chair, desk, mouse pad

Referral to physiotherapistReferral to physiotherapist

Next MeetingNext Meeting

1 month from today1 month from today

In meeting:In meeting: Discuss happenings between Discuss happenings between

meetings meetings Revise goals (SMART, short-term Revise goals (SMART, short-term

and long-term)and long-term)