1. Sedentary Sally Scott Durocher Krystal Nesseth Alyssa Hollowell Chana Martins

2. Background information Present Present Not currently active Not currently active Developing a more active health oriented lifestyle Developing a more active health oriented lifestyle Has exercise equipment from the past Has exercise equipment from the past Wants to loose weight and increase tone Wants to loose weight and increase tone Wants clothes to fit better Wants clothes to fit better Past Past Moderately active as a child or adolescent Moderately active as a child or adolescent No competitive sport No competitive sport History of fluctuating body weight History of fluctuating body weight Diets only work short term Diets only work short term

3. Stages of Change Questionnaire

4. Strategies Preparation Stage Motivation Level – 7/10 Help the client plan Help the client plan Set goals Set goals Nutritional Nutritional Exercise Exercise Provide helpful resources Provide helpful resources

5. Diet Lacto-vegetarian Lacto-vegetarian Definition Definition Ovo-lacto vegetarian Ovo-lacto vegetarian Definition Definition Reasoning Reasoning

6. Diet Completed a food diary Completed a food diary 1 week 1 week Major concerns Major concerns Sweets and pastries Sweets and pastries Lack of protein Lack of protein

7. Diet Suggestions Suggestions Follow Canada’s Food Guide Follow Canada’s Food Guide Focus on meat alternatives Focus on meat alternatives Lentils, peanut butter, tofu, TVP Lentils, peanut butter, tofu, TVP Leafy greens Leafy greens Dried fruit Dried fruit Low-fat dairy Low-fat dairy Substitute yogurt for sour cream Substitute yogurt for sour cream Water consumption Water consumption

9. Barriers Health concerns Health concerns Osteoporosis Osteoporosis Spinal vertebrae and long bones of legs Spinal vertebrae and long bones of legs Post menopausal Post menopausal Hormone replacement therapy Hormone replacement therapy Supracondylitis Supracondylitis Family history Family history Stroke Stroke Breast cancer Breast cancer Heart disease Heart disease

10. Barriers Expenses Expenses Worried about living expenses does not want anymore expenses Worried about living expenses does not want anymore expenses Schedule Schedule Work 8-4 ( +1 hour drive each way) Work 8-4 ( +1 hour drive each way) 1 hour lunch break 1 hour lunch break Kids every second week Kids every second week 2 days at regional offices every second week 2 days at regional offices every second week

11. Past Activities (likes and Dislikes)

12. Past Activities (likes and dislikes) Have done Have done Camping Camping Yard work Yard work Home exercise Home exercise Currently doing Currently doing Household chores Household chores Would like to do Would like to do Yard work/ gardening Yard work/ gardening Hiking/ camping Hiking/ camping Walking Walking Swimming Swimming Biking Biking

13. Goals Clothes fit better Clothes fit better Loose a few Loose a few Be more active Be more active Prevent further chronic health problems Prevent further chronic health problems Improve eating habits Improve eating habits

14. Suggestions At work At work Park further away from building Park further away from building Take the stairs Take the stairs Take advantage of breaks/lunch hours Take advantage of breaks/lunch hours At home At home Leave shoes by the door Leave shoes by the door Take kids to the park Take kids to the park Use exercise equipment Use exercise equipment

15. Time Management Use extra time without kids to prepare healthy, home cooked meals for yourself. Use extra time without kids to prepare healthy, home cooked meals for yourself. Freeze left-overs Freeze left-overs Make meals for the following week Make meals for the following week

16. Extra Motivation Exercise helps to reduce symptoms of menopause: Exercise helps to reduce symptoms of menopause: Hot flashes Hot flashes Weight gain Weight gain Stress Stress

17. Osteoporosis Be cautious Be cautious Low impact activities to minimize trauma to the joints Low impact activities to minimize trauma to the joints Exercise will help to reduce symptoms and prevent progression Exercise will help to reduce symptoms and prevent progression

18. Supracondylitis Ergonomics Ergonomics Inquire about chair, desk, mouse pad Inquire about chair, desk, mouse pad Referral to physiotherapist Referral to physiotherapist

19. Next Meeting 1 month from today 1 month from today In meeting: In meeting: Discuss happenings between meetings Discuss happenings between meetings Revise goals (SMART, short-term and long- term) Revise goals (SMART, short-term and long- term)