2. Gender: Male Birthday: June 2, 1967 POB: Scotland Height: 6’2” Weight: 160 Age: 47 Relationship: Married 18 years, 2 kids Level of Education: Bachelor’s Degree Profession: Project management Hobbies: Running/exercising, spending time with family, playing the guitar Chief Complaints: -Wants to exercise more and improve mileage/general fitness - Sleep quality CLIENT OVERVIEW

3. Injuries/Accidents: Broke right ankle in 2001. Visit to Tractive Clinic. Sleep: Disturbed sleep (wakes up in the middle of the night) Average of 7/8 hours of sleep every night Consistent sleep schedule, wake up at 7:15, in bed and asleep by 9:30/10 Diet: Food dislikes: Junk foods Consumes alcohol very rarely. Caffeine Consumption: 3-4 cups of coffee daily for the past several years. Client usually drinks coffee throughout the day, and finishes at around 3 pm. Doesn’t drink coffee on the weekends HEALTH HISTORY

4. Caffeine in correlation with running can affect sleeping habits. “It’s important to keep a consistent sleep schedule…(and) important to ask yourself if you feel refreshed and rested or if you need lots of coffee and naps.” (Source A) A healthy amount of sleep is necessary for good health. Due to amounts of coffee consumption, sleep quality can be affected. “Heavy caffeine use can cause or exacerbate problems ranging from headache to insomnia… moderation is key.” (Source D). RESEARCH (RUNNING, CAFFEINE, SLEEP)

5. Reduce caffeine consumption Cut off caffeine consumption sooner (Stop drinking last cup of coffee earlier in the day oppose to later). Increase running mileage and general fitness, said on May 26 th, “I plan to be able to run 10 miles at once and consistently by the next three weeks.” TARGET BEHAVIOR

6. Trans-Theoretical Model Precontemplation stage – Client is aware of a need for change in behavior but has yet to make any actions. Contemplation – Has interest to increase fitness, but is discouraged by lack of motivation, energy, and time. Preparation – Goals are made to reduce caffeine intake, and increase running mileage. Action – Client has improved their fitness, and reduced caffeine intake while also limiting times of consumption. Maintenance – Long term goals of keeping healthy caffeine habits, and improving running mileage and running times. INTERVENTION THEORY

7. Help client reduce daily general coffee intake by simply encouraging them to always be aware of how much they’re consuming Advice them to stop drinking coffee earlier in the day Have all runs recorded GOAL

8. Client was excited to start improving fitness, and was very cooperative in terms of goal setting and consistency. Already a habit of logging running mileage and times INTERVENTION HIGHLIGHTS

9. Client has felt more energetic throughout the day and has reduced the reliance developed on caffeine Running mile-age has increased More motivated to start running again (marathons, half marathons) Stress-levels are reduced Better nights of sleep (fewer disturbances) RESULTS

10. Client has accomplished fitness goal, is more motivated, and more energized. Although client didn’t diminish caffeine from diet entirely, sleep quality has still improved. Learned that your diet, sleep, and habits all have the ability to coordinate with each other and produce a chain reaction for your attitude, behavior, and health. Enjoyed helping someone get motivated to take action for their goals. The client needs to make sure they don’t relapse again, because recovering and getting back into high levels of fitness is difficult. ANALYSIS

11. (Source A) Sleep In - It Will Make You Faster - Competitor.com. (n.d.). Competitorcom. Retrieved May 13, 2014, from http://running.competitor.com/2014/02/training/sleep-in-it-will-make-you- faster_65949 http://running.competitor.com/2014/02/training/sleep-in-it-will-make-you- faster_65949 (Source B) HowStuffWorks "Is coffee bad for distance runners?". (n.d.). HowStuffWorks. Retrieved May 13, 2014, from http://adventure.howstuffworks.com/outdoor- activities/running/health/coffee-bad-for-distance-runners.htm http://adventure.howstuffworks.com/outdoor- activities/running/health/coffee-bad-for-distance-runners.htm (Source C). (n.d.).. Retrieved May 13, 2014, from http://www.worldrunning.com/articles/how-sleep-affects-your-running- performance/ http://www.worldrunning.com/articles/how-sleep-affects-your-running- performance/ (Source D) Caffeine and Running. (n.d.). Runners Connect. Retrieved May 13, 2014, from http://runnersconnect.net/running-nutrition- articles/caffeine-and-running/ APA CITATIONS