Sedentary Sally

David Cybulski, Meaghan Hanley, Stephanie Kokoski, Maaz Malik,Jay Moore, Victoria Morris,

Client Information

Session two out of eight She has lateral supracondylitis in her right wrist as

well as osteoporosis in her spine and long bones of her legs

Family history of heart disease, stroke, and breast cancer

She is a single mother of two. Sarah, age 4, and a Shawn, age 12, who is involved in hockey twice a week.

Client Objectives

Decrease body weight by 20 pounds Start and continue to exercise Improve eating habits Develop stress management skills

Injuries

Stretches for her diagnosed supracondylitis– Forearm extensor exercise: Place a rubber band

around your fingers and your thumb. Spread fingers apart and bring them together. If it is too easy add more rubber bands.

– Forearm flexor exercise: Squeeze the “stress ball”

Behavioural Prescription

Following the theory of planned behaviour– Perceived behavioural control

Ex: I can go without having the danish with my coffee

Self efficacy theory– Belief or expectation that one can achieve their specified

health change. – Sally’s self efficacy is internally determined.

Ex: I can stop eating fattening desserts even if my friends are ordering them

Stress Management

On the off weeks that Sally does not have the kids she will have a “Sally day” This can consist of a bubble bath, massage, pedicure etc…

Sally worries about her children, work and living expenses, she feels overwhelmed by these issues and we have referred her to a free councilor at her local community center.

Also Sally has a stress ball for her injuries but says that she use to use it to relieve her stress.

Food Journal

Breakfast Snack Lunch Snack Dinner

*XL Latte

*Carrot Muffin

*Danish *Cucumber and cream cheese Panini

*3 chocolate chunk cookies

*Chocolate bar

*Medium latte

*Rice and a vegetable stir fry

*2 cupcakes

*XL Latte

*Biscotti

*Chocolate covered Danish

*Booster Juice *Chocolate éclair

*chocolate milk

*Veggie sushi

*wasabi ice-cream

Nutrition

Refer to a registered dietician (Dr. Ann Burns) Refer to Canada’s food guide For Sally’s milks and creams she should have the reduced fat or light

substitutes. Pre-made lunches, while you are making your children’s lunch. This

will help you save money and cut back on oversized portions. If you are going to have a treat, have one treat instead of four or five in

a day Dessert substitutes: Dessert yogurt, granola bars, fruit etc.. Need to incorporate more fruit, dairy and protein into your diet. (Beans

and legumes) Since Sally loves to cook, she can buy a vegetarian cookbook and

cook meals on weekends and freeze them for the week.

Relapse Techniques

Identify high risk situations Develop coping skills for each situation Learn to anticipate negative thoughts or statements.

Learn to counter them with positive ones Have Sally rehearse the negative statements and the

positive counterstatements– Ex: She ate a danish. – Negative thought: I ate a danish I may as well have a

chocolate bar– Positive thought: I ate the danish, which is ok, I will make a

harder effort today to eat healthy.

Ergonomic Applications

Chair: Set it properly as well as an obus form back support to attach to the chair.

Mouse: A gel mouse pad, or tracking ball mouse

Exercise Ball: Can be used as a chair for periods of time throughout the day (10-15 minutes per period)

Physical Prescription

The cardio aspect of the prescription is to help her decrease her risk of heart disease and stroke.

Resistance training to help over all strength and prevent further degeneration of you bones.

Stationary Bike

2 commercial breaks, or 4-5 songs (approx. 15 minutes)

Two times a week

Mommy and Me

One one hour class a week Different choices at the community center

Walking

During hockey games, walk around the arena 20 minutes a practice

Chair Squat

Place a chair behind you. Feet shoulder width apart. Keep your back straight, Lower yourself to the chair

until you lightly touch the chair and come back up.

TIME: 3 sets of 10 reps, 2 times a week

Mid-Row with Theraband

Loop the theraband around something ex: door knob, feet.

Keep your back straight Start with your arms straight

and bring them to a 90 degree angle keeping your elbows close to your body

Keep your hands “happy faces up”

TIME: 3 sets of 10 reps, twice a week

Chest Press with Theraband

Place theraband mid back area.

Place your hands in a comfortable position.

Extend your arms in front of you

TIME: 3 sets of 10 reps , 2 times a week

Crunches on Ball

Place feet flat on the floor

Place the ball in the lower part of your back

And crunch up

TIME: 3 sets of 10 reps, 4 times a week

Sally’s Check List

Sunday 10 crunches 10 crunches 10 crunchesMonday 10 Mid row 10 Mid row 10 Mid row 10 Chair squats 10 Chair squats 10 Chair squats

Tuesday (Shawn’s Hockey Practice) 10 Chest Press 10 Chest Press 10 Chest Press Mommy and Me class with SarahWednesday Bike for 15 minutes/ 4-5 songs / 2 Commercial Breaks 10 crunches 10 crunches 10 crunches

Thursday (Shawn’s hockey game) 10 Chest Press 10 Chest Press 10 Chest Press Walk around the arena for 20 minutesFriday 10 crunches 10 crunches 10 crunches 10 chair squats 10 chair squats 10 chair squats

Saturday Bike for 15 minutes/ 4-5 songs / 2 Commercial

Breaks 10 crunches 10 crunches 10 crunches 10 Mid row 10 Mid row 10 Mid row

Referrals

Registered dietician Counselor for stress Second opinion for her hormone

replacement.