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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

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Sedentary Sally

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  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

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