The last two weeks we have looked at finding our reason for change and building the perfect plan based on our reason. This week let’s look at how this works in practice.
First let’s establish our starting point, so as we move along our journey we can measure our progress. We are a nation that over estimates our current health and fitness levels, so the first step is being true to ourselves.
Are we true to ourselves?
“WorkHealth” launched in 2009 in Victoria is aiming to provide a free health check to all 216 million workers in the state within five years. The early results from the $218 million project have begun to be distributed.
The Age newspaper reported:
“That almost half of people in the WorkHealth program who said they were in excellent health had one or more risk factors for heart disease or diabetes. Almost 200 of all those checked were found to be in such poor health they were told to seek urgent medical condition.”
So not only were people overestimating their health they were so unwell they needed urgent medical attention.
The early stages of chronic disease can incubate for decades and as a nation we are living in denial until sometimes it is too late.
Let’s look at a client I worked with recently.
Do I need to change?
Discovery Session
42 year old male
White collar worker in a high stressed position
Married, 2 Daughters
0 minutes of exercise per week
Played A Grade level league and retired 10 years ago
Still sees himself as a relatively fit person
The client communicated he had no real problems with regards to health so just needs some general fitness and weight loss. The major message from the client was that he didn’t really have time “for all this” but his wife said he needed to do something.
Surprise!
Testing Session
(information extracted NB we use bioage testing which involves some physical and medical parameter testing)
Doctor referral was required as the testing highlighted his blood pressure as being in a high-risk zone and his blood results in an elevated risk zone.
The testing session also found that his week contained no alcohol-free days and he never has breakfast during the week due to time constraints imposed by children’s school drop-offs and work.
The client communicated he had a very busy 2 month period ahead with work and children’s sport commitments.
Doctors Visit
A visit to his GP resulted in the client having to go on blood pressure medication and being informed if some changes are not made, than he has a high risk of developing Type II diabetes.
By going through a process of discovery about where he sits with regards to his health, the client changes his program goals from general fitness to really looking at making change, so as to continue at the best level possible to be involved and contribute to the things he enjoys the most in his life – his family and his work. (He has his reason)
The program becomes about the management of his health, not a token visit once a week to a personal fitness coach or the fitness centre.
Behavioural change by looking at bypassing the “perfect plan” for a plan the client will do.
Mangagment Plan
Managing Activity Levels
3 planned sessions per week by committing to 1 hour 40minutes of planned exercise/week (currently 0 minutes)
One strength session per week with a personal fitness coach
2 walks per week (1 x 40 minutes steady pace/ 1 x 30 minutes including 3 hills)
Incidental activity
Parking 10 minutes from work 2 mornings per week to increase activity levels
The client will walk around his office while on the phone
The client will walk to the park Sunday mornings with his family
Managing Nutrition
Buying breakfast cereal and leaving it at work and committing to eating breakfast while checking the morning email.
Having a water bottle on his desk
Committing to 2 alcohol free days per week
Goals (over first 8 week period)
Commitment to management plan and recording daily progress
2 centremetre waist measurement reduction
2.5 kilogram weight reduction
Decrease in blood pressure through medication and activity levels
Summary
The management plan is built to fit into his busy two months ahead while making steps towards greater health. By recording progress the management plan can be revisited and the behaviour change model moved to the next level. The behaviour change model provides direction and clarity about where the client is heading. The model provides support to find the feeling that will keep the client on track even when the going gets tough. The changes are broken down into manageable steps and provide a pathway that allows the client to change the situation to allow behaviour change. Each period of the plan looks to build habits which become routine, that then allow the plan to look at further change upon review.
Next week the areas of health and fitness that make up our RESULTS.
