Coach: Hi Nadin! It’s great to meet you! What would you like to talk about today?
Me: Hi! Well, I’d love some help. I’ve gotten out of shape over the past few months and I’m really not feeling my best anymore. I want to get back to where I was strength-wise, or at least close. I’ve also gained some weight and my eating habits have gotten a bit out of control, but building the strength is the main thing. I really love calisthenics, but to do that safely you have to be in reasonable shape to see progress. So I’m guessing I want help with losing some weight so I can get safely back to training.
Coach: Absolutely! So like you say, your main focus is on getting stronger physically, like building muscle through body weight training. To do that you want to lose some of that new weight. Let’s talk about that first, if that’s alright with you? In what way have your eating habits changed lately?
Me: Well, towards the end of the pregnancy and after things have just been a bit crazy. So many things to get done each day. I’ve felt really really hungry and haven’t had the brain space to think up and shop for satisfying nutritious snacks. I’m trying though. Plus we’ve had to watch our spending a bit, and fresh food costs more. So I guess I’m just eating whatever I can find in a hurry when I feel hungry, and those things tend to be sweets or snack foods. When I am running out the door I just don’t have the time to make a sandwich or wash and cut up an apple.
Coach: You are aware of the difference between good choice and less ideal choice. It’s just that circumstances don’t allow for good choices.
Me: I really make an effort to pack healthy lunches for school though, and I cook dinner every day and lunch on the weekends. I try to feed my family well. Just when it’s only me it doesn’t seem that important somehow.
Coach: Why do you feel like eating well is important for your family, but not for you?
Me: Somehow I get lazy when it’s just me.
Coach: But why do you think that is?
Me: It’s less important? I’m less important. Okay, I hadn’t realized I felt this way.
Coach: What I’m hearing though is that you have the ingredients for a nutritious school lunch on hand, and take the time to prepare it.
Me: I guess I could just prepare double. One lunchbox for school and one for me.
Coach: By having those snacks ready to eat you wouldn’t have to spend any time or energy choosing or preparing. Do you see any obstacles to doing it that way?
Me: I need more food than a child. I’ll have to make sure we buy extra!
Coach: If you like I could put together some ideas for easy and inexpensive lunchbox snacks?
Me: That would be great, thank you!
Coach: When could you start packing a lunchbox for yourself?
Me: After the next shopping trip, so next week.
Coach: Great, so next week you’ll be packing a nutritious lunchbox for yourself, from which you can easily snack during the day. If your food options allow it, try and prioritize protein as this will help you feel satiated as well as provide your body with building blocks for wellness and strength. If it’s alright with you I’ll message you on Tuesday morning to check how things are going.
Me: Sure!
Coach: Now to move on to your goal of building strength – what would you say would help you most in order to get started?
Me: I need to slowly start strength training. But my core is very weak and I can’t even hold a plank.
Coach: It sounds like you should definitely listen to your body and start slow. May I suggest some low-impact movements to build up that core strength? Walking with your core engaged is a great way to get fresh air, gentle exercise and some tone back. Also incorporating movement into your day – like squatting to pick something up – could get you started. What are your thoughts on that?
Me: I’d love to walk more. It’s hard finding the time though.
Coach: If you were going to go for a tiny walk – 5-10 minutes a couple of times a week, can you think of any time to fit that in?
Me: After school drop-off, if it’s not raining. It would help me de-stress from the morning rush, too, and the baby can nap in the pram.
Coach: Great! How many times a week and how long could you commit to?
Me: If it’s not raining, 4 or 5 times a week, for 30 minutes. But I really also want to get started on core strength.
Coach: You’d like to move a little faster, if your recovery allows it. Since you’ve indicated on the intake form that you have been cleared to work out by your health practitioner, may I put together a very simple training plan for you?
Me: Yes please.
Coach: You would be starting with short planks, squats and incline pull-ups. I would also incorporate light dumbbells if you are open to it. If at any point you experience discomfort or pain, then please stop the movement and check in with your GP. Is there anything else you’d like to talk about today?
Me: No, I have a plan now to get started! I’m happy about that.
Coach: It feels good to know the next steps to take, doesn’t it? So next week, in the evenings, you are going to pack a lunchbox for yourself to snack from during the day. You are also going to take a 30 min walk 4-5 times a week with your core engaged, weather permitting, after school drop-off. I will provide you with some snack ideas and a simple workout plan, and check in with you regarding the lunchboxes. Let’s chat again 2 weeks from today to see how things are going?
Me: Let’s do that! I can’t wait to get started. Thank you for your time!
Coach: It was lovely to talk to you, Nadin. Have a great day!