1 / 25

Sedentary Sally

Sedentary Sally. Sarah Azhadi Brian Lannin Heather Lowe Katherine MacInnes Mike Smit. About Sally. 45 year old female Divorced mother of two (12 and 4) Office supervisor = high stress job Post-menopausal Family history of heart disease, stroke and breast cancer

nuala
Download Presentation

Sedentary Sally

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Sedentary Sally Sarah Azhadi Brian Lannin Heather Lowe Katherine MacInnes Mike Smit

  2. About Sally • 45 year old female • Divorced mother of two (12 and 4) • Office supervisor = high stress job • Post-menopausal • Family history of heart disease, stroke and breast cancer • Fluctuating body weight • Lacto vegetarian • Supracondylitis (tennis elbow) • Osteoporosis in the spinal vertebrae and long bones of the legs • Has relapsed in past attempts

  3. Sally’s Goals • Lose weight • Improve overall health through diet and exercise • Prevent chronic health problems • Decrease stress

  4. Recap of Previous Sessions • Has been prescribed an exercise routine • Has been referred to a registered dietician • Workplace assessment was completed • Was referred to a physiotherapist but has now finished her last session • Addressed injuries

  5. Previous Exercise Routine • Using a theraband for office and trips • Shoulder press 2 X 10 reps • Chess press 2 X 10 reps • Biceps 2 X 10 reps • Triceps 2 X 10 reps • Squats using chair as support 2 X 10 reps • Biking 30 minutes 2 times a week • Isometric contractions of abs held for 2 X 10 seconds • Calf raises 2 X 10 reps

  6. Nutrition • Follow 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

  7. Workplace Assessment • Workplace has been assessed and the following recommendations have been made: • Ergonomic chair • Ergonomic keyboard and mouse • Stand station to work • Has created a lunch group walk club

  8. Physiotherapist Referral • Was working in conjunction with the physiotherapist but has completed all the recommended sessions and is now working solely with the kinesiologist.

  9. Previous Injuries - Prescription • Supracondylitis • Started isometric exercises • Progressed to theraband exercises • Suggested ice • Osteoporosis • Increase calcium intake • Theraband exercises • Biking

  10. The Current Session 6th Session (End of 2nd month)

  11. Client Objectives of Current Session • Continuing weight loss • Increase motivation and prevent relapse • Presentation of current food journal • Stress management

  12. Behavioural Prescription • Motivation • Pedometer • Lunch group walking club • Self-efficacy theory • Adding onto the exercise prescription • Personal rewards (eg. Sally Day)

  13. Pedometer Prescription • A 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

  14. Physical Prescription • Change 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 training • Increase reps • Internal and external rotation • Incorporate theraband into calf raises and squats

  15. Physical Prescription • At home, incorporate weights into squats and calf raises • Change over previous theraband exercises to weights • Perform crunches with Swiss Ball

  16. Stress Management • Try to organize a monthly routine • Visit a massage therapist once a month • Organize a Sally day bi-weekly • Breathing and relaxation techniques implement 5:1 ratio

  17. Nutritional Prescription • Discuss old food diary and look over new food diary

  18. Old Food Diary

  19. New Food Diary

  20. Recommendations • Substitute milk for cream in coffee • Try to keep it non-fat latte’s • Try non-fat milk instead of cream sauce for pasta • Try non-fat dressings instead of ranch

  21. Relapse Prevention Techniques • Family and friends support network • Keep a personal journal that records feelings before and after exercise

  22. Future Projections

  23. 1 Year Later • Lost 20 pounds • Maintained a proper diet • Ergonomic aids, exercises, reduced pain associated with supracondylitis and osteoporosis • Group network helped reduce stress

  24. Post 1 Year • Ex-husband became a drug addict and went to prison • Sally took full custody of children • Sally was promoted to Regional Manager • The added stressors negatively affected Sally, who relapsed; however, she has gone back to the kinesiologist to help her get back on track

More Related