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Prescription for Change MUCHO MIKE

Prescription for Change MUCHO MIKE. Presented by Duncan, Phil, Bryce, Jesse, Morgan & Mike. Introduction. Physical Profile Age: 34 Height: 6’ 3’’ Weight: 235 Body Fat: 31%. Intro Continued. Health History Past back injury 30lbs gained in last 2 years (no exercise/bad diet)

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Prescription for Change MUCHO MIKE

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  1. Prescription for ChangeMUCHO MIKE Presented by Duncan, Phil, Bryce, Jesse, Morgan & Mike

  2. Introduction • Physical Profile • Age: 34 • Height: 6’ 3’’ • Weight: 235 • Body Fat: 31%

  3. Intro Continued • Health History • Past back injury • 30lbs gained in last 2 years (no exercise/bad diet) • Shoulder injury • Non adherence • Booze (alcoholism in family) • High blood pressure 130/90 • High Cholesterol, LDL, low HDL • Angina and family history if coronary heart disease

  4. Intro Continued… • Social Support System • Girlfriend (non-commonlaw) • Mucho Mutt (sedentary dog with arthritis

  5. Client Objectives/Goals • Weight loss of 30lbs over 8 months • Increase energy levels • Lower blood pressure to normal 120/80 • Reduce pain and improve functioning • Reduce alcohol Intake

  6. Mucho Mike’s Beliefs • Fewer meals lead to weight loss Truth: More meals/smaller portions is healthier • Carbohydrates are fattening (Atkins) Truth: Complex Carbohydrates provide long-lasting energy. • Alcohol is not a barrier Truth: Empty calories, reduced motivation • Job activity justifies intake Truth: Strength training burns less calories than aerobic activity

  7. Physical Prescription • Hot morning shower • Aerobic Activity (submaximal) • Light Stretching Evening • Preventive strengthening exercises

  8. Exercise PrescriptionBack Stretches • Mat/Floor Stretches • Hold Each Stretch 10-20 seconds • Starting Goal of 3 times/week • Cat Stretch • Pretzel Stretch • Lying Crossover Twist • Hamstring Stretch • Low Runner’s Lunge

  9. Aerobic Exercise • Week Days: walking with girlfriend and dog • Every night about a half hour after dinner • 30 – 45 minutes • light intensity, walking so you feel comfortable talking • Weekends: swimming with girlfriend • Approx. 30 minutes

  10. Exercise PrescriptionLower Back & Abdominal Strengthening • Stability Ball Exercises • 10-12 Reps • Starting Goal of 3 times/week • Pelvic Tilt • Back Extensions • Alternating Leg Lifts • Crunches

  11. Ergonomic Applications • When pulling a cart: • Face the object squarely • Keep your back straight • Bend your knees slightly and pull in a smooth motion. • When pushing a cart: • Stay close to the load • Don’t lean forward • Use both arms

  12. Ergonomic Applications • Loading Trucks • Get help with heavy lifts • Avoid Twisting and bending while lifting • Reaching and lifting • Use Co-workers to lift awkward objects

  13. Ergonomic Applications • Note use of proper shoes to avoid slipping • Rotate “heavy” or repetitive jobs • Use breaks to divide up “heavy” work • Pace yourself to avoid fatigue when doing heavy work for a long period of time.

  14. Dietary Recommendations • Beat the binges and starves…. - Eat Breakfast • Spread caloric intake throughout the day • Reduce alcohol intake - Move to light beer - Reduce from 3 to 2 per night • Coffee

  15. Stress Management • Relief of Chronic Pain • Aerobic Activity

  16. Preventing Relapse • Prepare for problematic situations • Develop methods to cope with them • Locker Snacks • Help with avoiding binging • Pre-planned recreation with Girlfriend/Mutt - Will help to avoid drinking all the time after work • Adherence to Exercises • Slips shouldn’t lead to quitting

  17. Motivation • Health Reality -Family health issues -Risk of Heart and Vascular disease -Back and Functional problems • Exercise and Diet improves this • Relationships – Girlfriend, Mucho Mutt • Efficacy – previous successes

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