Sedentary Sally Scott Durocher Krystal Nesseth Alyssa Hollowell

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Sedentary Sally Scott Durocher Krystal Nesseth Alyssa Hollowell Chana Martins

Sedentary Sally Scott Durocher Krystal Nesseth Alyssa Hollowell Chana Martins

Background information n Present n n n Not currently active Developing a more active

Background information n Present n n n Not currently active Developing a more active health oriented lifestyle Has exercise equipment from the past Wants to loose weight and increase tone Wants clothes to fit better Past n Moderately active as a child or adolescent n n n No competitive sport History of fluctuating body weight Diets only work short term

Stages of Change Questionnaire

Stages of Change Questionnaire

Strategies Preparation Stage Motivation Level – 7/10 n Help the client plan n Set

Strategies Preparation Stage Motivation Level – 7/10 n Help the client plan n Set goals Nutritional n Exercise n n Provide helpful resources

Diet n Lacto-vegetarian n n Definition Ovo-lacto vegetarian n n Definition Reasoning

Diet n Lacto-vegetarian n n Definition Ovo-lacto vegetarian n n Definition Reasoning

Diet n Completed a food diary n n 1 week Major concerns Sweets and

Diet n Completed a food diary n n 1 week Major concerns Sweets and pastries n Lack of protein n

Diet n Suggestions Follow Canada’s Food Guide n Focus on meat alternatives n n

Diet n Suggestions Follow Canada’s Food Guide n Focus on meat alternatives n n Lentils, peanut butter, tofu, TVP n Leafy greens n Dried fruit Low-fat dairy n Substitute yogurt for sour cream n Water consumption n

Barriers n Health concerns n Osteoporosis n Spinal vertebrae and long bones of legs

Barriers n Health concerns n Osteoporosis n Spinal vertebrae and long bones of legs n Post menopausal n Hormone replacement therapy Supracondylitis n Family history n n Stroke n Breast cancer n Heart disease

Barriers n Expenses n n Worried about living expenses does not want anymore expenses

Barriers n Expenses n n Worried about living expenses does not want anymore expenses Schedule n Work 8 -4 ( +1 hour drive each way) n 1 hour lunch break Kids every second week n 2 days at regional offices every second week n

Past Activities (likes and Dislikes)

Past Activities (likes and Dislikes)

Past Activities (likes and dislikes) n Have done n n Currently doing n n

Past Activities (likes and dislikes) n Have done n n Currently doing n n Camping Yard work Home exercise Household chores Would like to do n n n Yard work/ gardening Hiking/ camping Walking Swimming Biking

Goals Clothes fit better n Loose a few n Be more active n Prevent

Goals Clothes fit better n Loose a few n Be more active n Prevent further chronic health problems n Improve eating habits n

Suggestions n At work Park further away from building n Take the stairs n

Suggestions n At work Park further away from building n Take the stairs n Take advantage of breaks/lunch hours n n At home Leave shoes by the door n Take kids to the park n Use exercise equipment n

Time Management n Use extra time without kids to prepare healthy, home cooked meals

Time Management n Use extra time without kids to prepare healthy, home cooked meals for yourself. n Freeze left-overs n Make meals for the following week

Extra Motivation n Exercise helps to reduce symptoms of menopause: Hot flashes n Weight

Extra Motivation n Exercise helps to reduce symptoms of menopause: Hot flashes n Weight gain n Stress n

Osteoporosis Be cautious n Low impact activities to minimize trauma to the joints n

Osteoporosis Be cautious n Low impact activities to minimize trauma to the joints n Exercise will help to reduce symptoms and prevent progression n

Supracondylitis n Ergonomics n n Inquire about chair, desk, mouse pad Referral to physiotherapist

Supracondylitis n Ergonomics n n Inquire about chair, desk, mouse pad Referral to physiotherapist

Next Meeting n 1 month from today n In meeting: n Discuss happenings between

Next Meeting n 1 month from today n In meeting: n Discuss happenings between meetings n Revise goals (SMART, short-term and long- term)