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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)
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