Individual Consultation - Suzanne Doolaard...These questionnaires are an easy way to look if the client is able to execute the lifestyle program. ... so you should lose weight

Individual

Consultation

Suzanne Doolaard

490831

Garrick Jansen

13-06-2013

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Summary This report is made by Suzanne Doolaard. She is a lifestyle coach in training. For this training she helped Lisa Doolaard to change her behaviour. To find Lisa’s problem there is done an intake assessment. The outcome of the intake assessment is that Lisa wants to get fitter but does not know what exercises to do in the gym. Besides that she also want to eat more healthy. For this reason I have made 2 training schedules and an nutritional program for her. After knowing the problem Lisa and Suzanne made a main goal to work on; ‘’ After the six weeks of training I want be able to doing useful exercises on my own at the gym and eat more healthy. During the six weeks I will work on this with the help of Suzanne, and after the six weeks I will continue on my own.‘’ There is done a desk research to Lisa’s problem and how to train a client. After this research Lisa kept a nutritional diary to look what her eating pattern is. With the outcomes of the this diary there is made a lifestyle program. This lifestyle program contains a nutrition advice and a training program for in the gym to get fitter. The purpose of the lifestyle program is to achieve Lisa’s main goal.

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Table of contents Summary ............................................................................................................................................3

1. Introduction .....................................................................................................................................5

2. Desk research .................................................................................................................................6

2.1 The intake assessment ..............................................................................................................6

2.2 Measurements ..........................................................................................................................6

2.3 Measurements for strength training ...........................................................................................7

2.4 Questionnaires ..........................................................................................................................9

2.5 The training program ............................................................................................................... 10

2.5.1 The FITT principle ............................................................................................................ 11

2.5.2 The progress .................................................................................................................... 12

3. Lifestyle advice ............................................................................................................................. 13

3.1 Nutrition advice ....................................................................................................................... 13

Vitamins .................................................................................................................................... 16

3.2 The goals ................................................................................................................................ 16

3.2.1 The goals for the whole period .......................................................................................... 16

3.2.2 The goals per week/meeting ............................................................................................. 17

3.3 Evaluation of the trainings ....................................................................................................... 17

4. Description of the lifestyle and training program............................................................................. 18

4.1 Goals focused on the main goal............................................................................................... 18

4.2 Recommendations linked to the goals ..................................................................................... 18

4.3 Exercises linked to the goals ................................................................................................... 20

4.4 The intensity, frequency and time of the exercises ................................................................... 21

5. Implementation ............................................................................................................................. 22

5.1 Goals per week SMART formulated ......................................................................................... 22

5.2 How to guide and motivate the client ....................................................................................... 22

5.5 Financial ................................................................................................................................. 23

6. Evaluation ..................................................................................................................................... 24

6.1 Process evaluation .................................................................................................................. 24

6.2 Product evaluation................................................................................................................... 24

6.3 Final evaluation ....................................................................................................................... 24

References ....................................................................................................................................... 25

Appendices ....................................................................................................................................... 27

Appendix A Meal suggestions ............................................................................................... 27

Appendix B The training program for the gym ....................................................................... 30

Appendix C Lisa’s nutrition diary ........................................................................................... 34

Appendix D Measurements .................................................................................................. 40

Appendix E Evaluation form .................................................................................................. 42

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1. Introduction This report is about the coaching of Lisa Doolaard, done by Suzanne Doolaard. This report is about how I work with Lisa as my client. After the intake assessment the problem of Lisa was clear. Lisa wants to get fitter but does not know what exercises to do in the gym here for. Besides that she also want to eat more healthy. For this reason I have made a training schedule and an nutritional program for her. With this program and advice she will be able to achieve her main goal; ’ After the six weeks of training I want be able to doing useful exercises on my own at the gym and eat more healthy. During the six weeks I will work on this with the help of Suzanne, and after the six weeks I will continue on my own.‘’ There is done a desk research to Lisa’s problem and how to train a client. After this research Lisa kept a nutritional diary to look what her eating pattern is. With the outcomes of the this diary there is made a lifestyle program. This lifestyle program contains a nutrition advice and a training program for in the gym. The purpose of the lifestyle program is to achieve Lisa’s main goal. For the readers who do not have the time to read everything, the training program and the nutrition advice are placed in the Appendices ( Appendix A and B). This program and advice are supported in chapter 3. Lifestyle advice, chapter 4. Description of the lifestyle and training program and chapter 5. Implementation. In chapter 6. Evaluation, the process and product evaluation is placed.

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2. Desk research

2.1 The intake assessment

The intake assessment is the first meeting with your client. In this meeting there are a few subjects to talk about. This includes each other's expectations, finding out what the main problem is, making goals, the elaboration of the goals, set up a plan and make appointments. After this meeting the personal coach has a good impression of the client. This is very useful for a good cooperation and to achieve the goals (Michie, et al.). At the start of the conversation its useful to fill the anamnesis form and the Par-Q questionnaire in together. The Par-Q questionnaire is only useful when the lifestyle program contains physical activity. These questionnaires are an easy way to look if the client is able to execute the lifestyle program. To figure out what’s the main problem it’s useful to look at the PANSAS criteria’s. These criteria’s are Physical activity, Nutrition, Smoking, Alcohol and Stress. The client can tell what’s his problem and why he thinks this is a problem for him. Besides that it is also a good way to know each other. The client can tell what he’s expecting from the personal coach and the personal coach can tell what he expects from the client. After this you can make goals together. What does the client want to achieve and how does he want to do this. It is also good to look for any possible barriers that may give some relapse. To prevent this it is important to check the motivation of your client. If he is not motivated at all or doesn’t see the problem the lifestyle program will not work. After clarifying the main problem ask which criteria of the PANAS the client exactly want to change. With help of the Balance sheet 1 from the NHS Health Trainer Handbook the client can tell his advantages and disadvantages of changing his behaviour. By using the Health Benefit Cards from the NHS Health Trainer Handbook the personal coach can ask the client what he already knows of the PANSAS criteria’s. Knowing the main problem of the client it’s easy to set up goals together. With the Personal Health Guide from the NHS Health Trainer Handbook the client can clarify his general goal and his specific goal. With the SMART method the client can make his goals specific. With help of the ‘if then’ sheet from the NHS Health Trainer Handbook the client can tell what he should do in periods of relapse. The personal coach can ask the client to keep a dairy. This dairy can be about nutrition and physical activity. This depends on the behaviour the client wants to change. In the end of the conversation is good to make an appointment for the next meeting and tell the client what the next meeting will be about. Don’t forget to summarize during the conversation and after that the personal coach can ask if the client has any questions (Michie, et al.).

2.2 Measurements

A measurement can be used to evaluate changes, to measure the starting- and end situation of the client or to predict sport performance. By doing measurements it’s easy to look if the client is on the right way to change. The measurements should be implemented in the right way and accurately. Also for the interpretation of the test results. There are a few things that can influence a measurement; - The reliability of the test - The validity of the test - The standard of the test - The value judgment of the test The reliability of the test This means the repeatability of the test. When the test will be repeated in the same conditions after a few days, the results of test should be the same. From the sports physiology is known that factors like strength, speed, endurance and flexibility never has a big change in results within a few days. The reliability of the test also depends on four aspects; - The reliability of the test person Mood swings, motivation, concentration, tiredness, distraction etc. can be of influence on performance. For this reason it’s impossible to preform exact the same every day. Tests and measurements are most of the time about maximum performance of the sportsperson; maximum strength, maximum oxygen intake, maximum flexibility etc. These performances can be different from day to day. Especially with an untrained sportsperson. By giving clear instructions before and during the test you

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can limit this as much as possible. For instance no heavy training a day before the test, don’t eat a big meal within three hours before the test, do an standard warming-up before starting with the test etc. - The reliability of the test leader The test leader should give the test person a clear instruction how to execute the test. By doing this the attitude of the test leader could motivate or demotivate the test person. Besides that the test leader can encourage the test person. This can also influence the test results. It is recommended that the test leader is a neutral person who doesn’t have any interest in the measurement result. - The reliability of the test conditions The test conditions like time of the day, the same temperature, the same test placing etc. should be the same every time. Otherwise the heart rate and physical performance can be different. - The reliability of the test equipment Measuring equipment must be regularly adjusted. Otherwise this can influence the test results. The validity of the test Validity is the extent in which the test give an answer to the intended goal. The norm of the test The norm of a test is that the individually score will be compared with a scientifically responsible comparison group and thereby gives a score. The value judgment of the test After doing the test the test person and the test leader want to the score. For this reason it’s important to refer to a comparison group that is the same as the test person. This is very important, because you can’t compare a well-trained sportsman with an untrained sportsman (Geijsel, Hlobil, & van Mechelen, 1996).

2.3 Measurements for strength training

Length The purpose of this test is to see what the length of the client is and to measure the BMI. To measure the length a length meter which is fixed to the wall is the easiest to measure. Weight The purpose of this test is to measure the BMI. Therefore the weight is necessary. Besides that it can also be used to look if the client came or lost weight. To measure the weight a weighing scale is necessary. Age On the basis of the age, in the frames of reference it’s possible to see what the level of the client is. BMI The Body Mass Index is useful to measure if the client has a healthy weight. When the BMI is between 18,5 and 25 you have a healthy weight. If your BMI is between 25 and 30 you are a little overweight. When your BMI is above 30 your weight is in disadvantages for your health, so you should lose weight (Toor, 2007).

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Waist circumference Only a measurement of the body fat does not indicate how much fat there is in the belly. The waist circumference measurement can give a better indication. To do the test the tapeline should be placed between the lowest rib and the top of the hipbone. The measurement should be done when the client exhales. Reference table: Circumference female Circumference male Outcome

Less than 80 cm Less than 94 cm You have no increased risk

80 – 88 cm 94 – 102 cm You have an increased risk, losing weight is preferred

More than 88 cm More than 102 cm Your risk is greatly increased, it is better for your health to lose weight.

(Maljaars, 2009) Fat mass To lose weight the fat mass is important to know. This is because you do not want to lose fat free mass. Fat free mass Eventually you want to know what percentage of fat you have and whether it is healthy. To determine your fat free mass, you should know your body weight and your fat mass. The fat free mass is the body weight minus your fat mass. Crunch test The purpose of this test is to make an indication of the condition of the client. Execution: The client has to lay on his back on the ground on a mat. The knees are bent at 90 degrees and de arms are by sides with the palms on the mat. At the place of the middle finger there is a tape line placed and a 2nd piece of tape is placed 10 cm from the 1st. The client should do as many well executed crunches as possible in one minute.

(American College of Sports Medicine, 2009)

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2.4 Questionnaires Par-Q test The Par-Q test is a questionnaire to look if there are any problems for the client to start with (more) physical activity. The questionnaire consists of seven questions and is a measurement to look if physical activity will be a risk for the client’s health. When all the questions are answered with a yes there is no risk and you can start with exercise. When one or more questions are answered with no the client should go the doctor first (Geijsel, Hlobil, & van Mechelen, 1996). Balance sheet 1 With this sheet the client can think about his advantages and disadvantages of change his behaviour. The client can also fill in an a scale from 1 to 10 how certain he is to change his behaviour. When the client has many disadvantages he can fill in Balance sheet 2 (Michie, et al.). Health benefit cards With these cards the lifestyle coach can check if the client knows about the risk when smoking, excessive drinking, unhealthy eating and be physical inactive. It is also important that the client has realistic expectations of changing his behaviour. So he can make a realistic goal. (Michie, et al.) Personal Health Guide With the Personal Health Guide it’s easy for the client to make a general goal. With this goals the client can make specific goals. After that the client can make an action plan for achieving his goals. So this is a really simple but effective manner for the client to know what he has to do to achieve his goal (Michie, et al.).

‘If then’ plans With this the client make plans; when that happens, I will do this. This will require the client to specify exactly what he’s going to do and when he will do it. This is also very important in times of relapse. Encourage the client to make more ‘if-then’ plans to build their new behaviours into habits. (Michie, et al.) Food Diary, the Physical Activity Diary, the Smoking Diary and the Alcohol Diary If the client isn’t sure what or why he has to change his behaviour you can ask him to keep un a dairy. This can make the client aware of his behaviour and that there has to change something (Michie, et al.). ABC forms To decide how to change behaviour, it is important to understand what maintains the behaviour. Behaviour is maintained by what happens before (antecedents) and what happens after (consequences). This can help the client to figure out when they are working on the desired behaviour (Michie, et al.).

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2.5 The training program

The personal coach should make a specific training program for the client. Through this way it’s possible to achieve optimal increasing of performance. The exercises should be arranged so that it meets the requirements of the client and achieves the goal. This mainly concerns the used energy system of the client, the movement forms and the use of the specific muscles. Beside that the effect of increase in strength in specific movement skills is the largest if the training program prescribes exercises of which the strain increases progressively, exercises in which the muscle groups are involved for that skill of interest and exercises who are much similar to the movement patterns that underlie the relevant specific skill. To increase the performance capacity of the client to a maximum the training should focus on the functional capacity of the relevant muscle fibres. The specific character of the training program is an important factor to be taken into account in the preparation of training programs for strength training (Fox, Bowers, & M, 2001). The effects of training are influenced by many factors, such as; - The intensity of the training - The frequency and duration of the training - The specificity of training effects - Talent - The type of exercises - The preservation of training effect (Fox, Bowers, & M, 2001) The expected level of hypertrophy or increase with weight training depends on the gender, age, genetics and the implementation of training program. The development of large muscles goes faster for some than others. Some will experience only limited hypertrophy where others will experience more hypertrophy. It also depends on the build of the body. Men and women with smaller builds will have less muscle development than men and women with larger builds. Even with the same training program. A training program that includes heavier weights, longer durations, or more frequent training can produce more benefits than a standard fitness-training program. When people stop with the training because of an injury, life circumstances, or lack of motivation will experience some atrophy in their muscles. To avoid atrophy a long-term commitment to resistance training is recommended. Muscular resistance training can improve complete the daily tasks. A advantage of muscular resistance training is that it takes part in recreational activities without getting tired easily. Muscle resistance exercises trigger physiological adaptations that improve your ability to regenerate ATP efficiently and thus sustain muscular contractions for a longer period of time (Fox, Bowers, & M, 2001). Regular strength training can lower the risk of cardiovascular disease because the training will increase the blood flow. Also people who do regular strength training have lower blood pressure and blood cholesterol than sedentary people (Fox, Bowers, & M, 2001). Before making a training program there should be made some specific goals. After that have a look for the equipment and specific exercises. For beginners it’s better to use machines. This is safe and not too difficult to learn. When there is no machine available for a specific exercise you can also use free weights. But for beginners there has to be a coach to help you. Besides the fitness equipment you can also do exercises with your own body weight. This is also very safe and good to use (Fox, Bowers, & M, 2001).

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2.5.1 The FITT principle The FITT principle is a good method to use during the exercises. It stand for frequency, intensity, time, and type. FITT is a checklist for determining how often, how hard, and how long to exercise, and what types of exercise to choose regarding to the main goal. Frequency of the training; To determine the main goal the frequency of the training is very important. It’s recommended to train two times a week when you are doing a full body muscle workout (figure 1). It’s important to let each muscle group rest for 48 hours before the next training. The rest is needed for the adaptation and reparation of the muscle. The muscles will adapt by constructing new actin and myosin contractile proteins and other supporting structures. With enough rest this adaptation will results in stronger, leaner and larger muscles. With insufficient rest you will over train the muscles and you can get injuries, muscle fatigue, and weakening (Hopson, Donatelle, & Littrell, 2009). Intensity of the training; For each exercise the intensity depends on the main goal. Every exercise should be enough to overload the muscle group. This means a little discomfort or muscle fatigue at the end of the exercise set. When this is not happening the intensity is probably too low. The higher the weight is during the training the longer you need rest between the sets (table 1) (Hopson, Donatelle, & Littrell, 2009). Time (Sets and Repetitions); This depends on the main goal and the experience. During the training you will be more experienced and you can increase the sets. There is evidence that doing three sets will produce twice the strength of one set

(Munn, Resistance Training for Strength: Effect of Number of Sets and Contraction Speed,”

Medicine and Science in Sports and Exercise 37, 2005). You should keep in mind that overtraining of the muscle can lead to muscle imbalance and injury. For a beginner start with one set, about 10 repetitions and have 1 to 2 minutes rest (table 1) (Hopson, Donatelle, & Littrell, 2009). Type of exercise; To make a start with making specific exercises for the training program it is good to follow three steps (figure 1). Find out which muscles should be trained. To start with the program choose between 8 and 10 exercises. Remember that each exercise will add time to the exercise session so with too many exercises you have to split the training in two days. It depends on the equipment that is available but if possible try to do exercises on the machines, with free weights and with your own body weight (Hopson, Donatelle, & Littrell, 2009).

Figure 1

(Hopson, Donatelle, & Littrell, 2009)

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Table 1


2.5.2 The progress When the client is new into resistance training you will see progress with only one set per exercise per muscle group. So this is good for the first weeks. After that you can do two sets per exercise. Of course two or more sets has additional benefits but do not over train your muscles. Especially in the beginning. When you keep making progress you can eventually do three or four sets (table 2). If possible you can also do more training days in different muscle groups (Hopson, Donatelle, & Littrell, 2009). Table 2


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3. Lifestyle advice

3.1 Nutrition advice

Eating healthy is an important part of a healthy lifestyle and is something that should be taught

about. This paragraph gives more information about nutritional requirements for adolescents and

recommendations from the "schijf van vijf".

Adolescence is a time of rapid growth and the primary dietary need is for energy, so the foods in the

diet should be rich in energy and nutrients. In this age the teenagers begin to develop real

independence from their parents, including making decisions about the food they eat (Langley-Evans,

2009).

Basic requirements

The nutrient requirements for adolescents compared to childhood are increased, mostly due to growth.

Because of the fact that the guidelines are undefined, the requirements can best be related to height,

weight or energy intake rather than age.

The major source of energy within the diet are carbohydrate and fats. The requirements say that the

intake of carbohydrates should provide up to 55% and not more than 35% should consist of fat. The

rest of the energy should be taken from protein (12-14%) (Langley-Evans, 2009).

Schijf van vijf

The ‘’schijf van vijf’’ is an instrument

for health, and specific healthy food.

The "schijf van vijf" is designed as a

visual guide to show how much of

each group should be eaten in order

to have a balanced diet (Figure 2).

As a general rule an average meal for

adolescent should be made up of one-

third carbohydrate and one-third fruit

and vegetables, with the remaining

one-third split between dairy, protein

and a little bit of fat. (Oliver, 2013)

There are guidelines for how many

kilocalories every gender needs per

day (Voedingscentrum, 2013).

Men 19-30 Active 3100 kcal

Men 19-30 Not active 2700 kcal

Women 19-30 Active 2400 kcal

Women 19-30 Not active 2100 kcal

The ‘’schijf van vijf’’ works with 5 general rules, those are; (Voedingscentrum, 2013)

Eat varied Eating varied is important to get sufficient minerals and vitamins. The "schijf van vijf" is a clever tool to eat varied because you can choose your meals out of the 5 parts.

Do not eat too much and exercise enough Do not eat more than you burn, for this reason exercise and nutrition are so closely related to each other.

Figure 2: Schijf van vijf

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Eat less saturated fat

Fat is essential in the body, but there are good and bad fats. The good ones are unsaturated fats, the bad ones are saturated fats. Saturated fats can cause cardiovascular disease because of the high amount of cholesterol.

Eat enough fruit, vegetables and bread Fruit, vegetables and bread are full of fibers, which are good for the intestinal and digestive. They take care of your weight. Eat 30-40 gram fiber per day. Eat 2 ounces of vegetables, 2 parts of fruit and enough whole-wheat bread.

Eat safe It is important to eat safe because a lot of people annual run a food infection because of poor hygiene. Points of attention for safe food are; wash your hands, separate your waste, store food in the refrigerator, buy products that are not on the date and heat the products enough. The products are divided in 5 parts, these are the macronutrients; Carbohydrates, fruit and vegetables, dairy products, protein and food and drinks high in fat and/or sugar. Carbohydrates Carbohydrates are starchy foods and should make up one-third of your plate as they help to fill you up. Wholegrain varieties are recommended where possible because once broken down, they are released intro bloodstream more slowly, giving you energy for longer. Products that contain carbohydrates are bread, pasta, grains, cereals, rice, couscous and potatoes (Oliver, 2013). Fruit and vegetables Fruit and vegetables should make up a third of your daily food intake. Try to eat a variety and mix up the colours. Darkly coloured fruit and vegetables contain more antioxidants, which are great for your health. Season products mostly taste better than fruit that has been flown in from another part of the world, so vary your choices accordingly throughout the year (Oliver, 2013). Dairy foods The calcium from dairy foods is really important for strong bones and healthy teeth. These foods are generally quite high in fat so they should only be enjoyed in small quantities. Dairy foods are butter, yoghurt, cream, cheese and milk (Oliver, 2013). Protein (non-dairy) Protein is a vital part of your diet because it is essential for growth and repair of body tissue. You only need a small amount to get all the benefits, and you should try to eat high-quality protein. This means no meat or fish that has been deep-fried of battered in breadcrumbs. Products that contain protein are meat, fish, eggs, beans, lentils, pulses nuts or other vegetables (Oliver, 2013). Food and drinks high in fat and/or sugar Cakes, crisps, chocolate, sweets, fizzy drinks These products should only be enjoyed occasionally. A lot of food and drinks who are high in fat and/or sugar will lead to weight gain and an increased risk of diabetes, cancer and heart disease. The foods in this group also create an instant sugar high of energy rush. If the body becomes accustomed to this feeling it can become dependent on it. Examples of these products are cakes, crisps, chocolate, sweets, fizzy drinks etc. (Oliver, 2013). Recommended are six eating moments per day (Voedingscentrum, 2013).

Breakfast Snack or fruit Lunch Snack or fruit Diner Snack

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Besides the macronutrients, the micronutrients are also very important for adolescents. The demand for micronutrients increases in proportion to energy requirements (Langley-Evans, 2009). The most important micronutrients for adolescents are;

Calcium (because of peak in bone mineralization) Zinc (because of protein synthesis) Iron (increase blood volume, lean body mass and myoglobin)

Calcium Too less calcium can cause calcium deficiency. This can causes some serious implications for the future bone health of the adolescent. The most common disease is osteoporosis where bones become brittle and break very easily. Bones grow and strengthen until the age of 30, and the teenage aans adolescent years are very important to this development. The body needs Vitamin D, calcium and phosphorous for this process, with calcium requirements for the teenage years ranging from 800mg to 1,000mg per day. Calcium rich food should be consumed every day. The most common source of calcium is milk and dairy products. Adolescents should eat three portions of dairy food each day (BBC, 2013). Zinc

Zinc is an essential trace element. Zinc intake is closely related to protein intake; as a result, it is an

important component of nutritionally related morbidity worldwide. Symptoms of too little zinc intake

include growth failure, primary hypogonadism, skin disease, impaired taste and smell, and impaired

immunity and resistance to infection (Abrams, 2013).

Iron

One of the most common nutritional deficiencies is a low iron store. Thirteen percent of the teenage

boys and 27% of the girls were found to have low iron stores. Rapid growth, a fast lifestyle and poor

dietary choices can result in iron-deficiency anaemia. For girls it is more important than for boys

because their iron stores are depleted each month following menstruation.

The dietary source of iron is;

Red meat Fortified breakfast cereals Dried fruit Bread and green leafy vegetables

Red meat is the main dietary source because the body absorbs this very quick (BBC, 2013).

Required amounts of the basic nutrients per day

20 till 50 year

Vegetables

4 serving spoons (200 gram)

Fruit

2 pieces (200 gram)

Bread

5-7 slices (175-245 gram)

Potatoes (or rice, pasta, legume)

3-5 potatoes or serving spoons rice/pasta (150-250 gram)

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Dairy

400 ml milk(products) 20 gram of cheese (1 slice)

Meat, fish, chicken, egg or meat substitutes

100-120 gram

Margarine

20-35 gram

Drinks (water)

1,5 litre

(Toor, 2007)

Vitamins Extra vitamins does not improve the sport performance. But a good status vitamins is essential to supply a good sport performance. For resistance trainers the energy requirement is increased, so for this reason some vitamins need attention (van Geel & Hermans, 2003). Vitamin B1; This vitamin can be taken by eating extra whole grain bread and potatoes. Vitamin B2;

This vitamin can be taken by eating dairy products. Vitamin B3;

This vitamin can be taken by eating varied, well-chosen food. Vitamin B6;

This vitamin can be taken by eating varied, well-chosen food. Vitamin A; You do not need more of this vitamin, it is only high recommended to do not eat less of these products because you want to lose weight (van Geel & Hermans, 2003).

3.2 The goals

After the intake assessment I made goals together with Lisa. These goals will make it possible to achieve the main goal. With these goals Lisa will have a good view on what she has to achieve.

3.2.1 The goals for the whole period For me as a personal coach I made a main goal to focus on; In the period of 10 weeks I will find out what the main problem is of my client by means of an interview and look for a solution, after this I will make a lifestyle program for the client to solve the problem. This lifestyle program will contain a workout program to get fit and a nutrition advice. To look if she made progression I will do measurements in the beginning and at the end. Before making a training program I had to find out more about Lisa. For this reason I made a few questions; • What is her daily nutrition intake? • Will she be able to change her nutrition behaviour? • Does she wants to make time free to work on her training program? • Will she continue with the nutrition and training program after the 10 weeks?

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Lisa and I also made a main goal for herself; ‘’ After the six weeks of training I want be able to doing useful exercises on my own at the gym and eat more healthy. During the six weeks I will work on this with the help of Suzanne, and after the six weeks I will continue on my own.‘’

3.2.2 The goals per week/meeting Because Lisa is new into resistance training she will have progress with only one set per exercise per muscle group. So this is good for the first weeks. After that I changed the program into two sets per exercise. When Lisa keeps making progress she can eventually do three or four sets. This will be in the training program Lisa will do on her own because six weeks is too fast to go to three or more sets. Week 1; In this week we did the intake were we made the main goal for Lisa; ‘’ After the six weeks of training I want be able to doing useful exercises on my own at the gym and eat more healthy. During the six weeks I will work on this with the help of Suzanne, and after the six weeks I will continue on my own.‘’ Week 2; This week we discussed Lisa’s nutrition diary. After this I could made Lisa’s nutrition advice. Week 3; This week we did the measurements and I showed the nutrition advice to Lisa so she could give her opinion. Week 4; This week we discussed the outcome of the measurements and discussed the training program I made for Lisa. Week 5; This week we started with the training program and after this we evaluated the program . Week 6; This week we continued with the training program. Week 7; This week we continued with the training program and evaluate the progress. Week 8; This week we did two sets of all the exercises and evaluate this. Week 9; This week we did two sets of all the exercises. Week 10; This week we did two sets of all the exercises and evaluate how Lisa wants to go further with her own training program. We also did the end measurements.

3.3 Evaluation of the trainings

After every training I gave Lisa an evaluation form (Appendix E page 43). Lisa filled this form in for me with her opinion and feedback and gave it back to me at the next training. With Lisa’s feedback and opinions I could change the training program to her wishes. In the last week (week 10) Lisa and I talked about her progress and how she thought about it. We also talked about how Lisa will continue with her trainings without me. I asked her for her wishes for the last training program I will make for her.

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4. Description of the lifestyle and training program

4.1 Goals focused on the main goal.

Because Lisa is new into resistance training she will have progress with only one set per exercise per muscle group. So this is good for the first weeks. After that I changed the program into two sets per exercise. When Lisa keeps making progress she can eventually do three or four sets. This will also be in the training program Lisa will do on her own because six weeks is too fast to go to three or more sets. So the goal is to look to Lisa’s progress for changing the training program. With this it will be possible to achieve Lisa’s main goal; ‘’ After the six weeks of training I want be able to doing useful exercises on my own at the gym and eat more healthy. During the six weeks I will work on this with the help of Suzanne, and after the six weeks I will continue on my own.‘’

4.2 Recommendations linked to the goals

Nutrition

Eat varied Eating varied is important to get sufficient minerals and vitamins. The "schijf van vijf" is a clever tool to eat varied because you can choose your meals out of the 5 parts.

Do not eat too much and exercise enough Do not eat more than you burn, for this reason exercise and nutrition are so closely related to each other.

Eat less saturated fat Fat is essential in the body, but there are good and bad fats. The good ones are unsaturated fats, the bad ones are saturated fats. Saturated fats can cause cardiovascular disease because of the high amount of cholesterol.

Eat enough fruit, vegetables and bread Fruit, vegetables and bread are full of fibres, which are good for the intestinal and digestive. They take care of your weight. Eat 30-40 gram fibre per day. Eat 2 ounces of vegetables, 2 parts of fruit and enough whole-wheat bread.

Eat safe It is important to eat safe because a lot of people annual run a food infection because of poor hygiene. Points of attention for safe food are; wash your hands, separate your waste, store food in the refrigerator, buy products that are not on the date and heat the products enough (Voedingscentrum, 2013). Required amounts of the basic nutrients per day

20 till 50 year

Vegetables

4 serving spoons (200 gram)

Fruit

2 pieces (200 gram)

Bread

5-7 slices (175-245 gram)

Potatoes (or

3-5 potatoes or serving spoons

19

rice, pasta, legume)

rice/pasta (150-250 gram)

Dairy

400 ml milk(products) 20 gram of cheese (1 slice)

Meat, fish, chicken, egg or meat substitutes

100-120 gram

Margarine

20-35 gram

Drinks (water)

1,5 litre

(Toor, 2007) Training: For a good training program the client has to make clear and specific goals. With these goals the lifestyle coach can set up a training program. By making the training program the personal coach should use the FITT principle. The FITT principle is a good method to use during the exercises. It stand for frequency, intensity, time, and type. FITT is a checklist for determining how often, how hard, and how long to exercise, and what types of exercise to choose regarding to the main goal (Hopson, Donatelle, & Littrell, 2009). When the client is new into resistance training you will see progress with only one set per exercise per muscle group. So this is good for the first weeks. After that you can do two sets per exercise. Of course two or more sets has additional benefits but don’t over train your muscles. Especially in the beginning. When you keep making progress you can eventually do three or four sets. If possible you can also do more training days in different muscle groups (Hopson, Donatelle, & Littrell, 2009).

20

4.3 Exercises linked to the goals

The intake assessment has shown that Lisa want a nutrition advice and exercise to do in the gym to make her body fitter. The extended version of the nutrition advice and the exercise for in the gym are placed in the Appendices (Appendix A and B page 28-34).

Exercise Muscle group

Cross trainer

Upper arms, legs, shoulders, butt, and abdominals

Home trainer

Legs and hips

Lat machine

Upper back, upper arm and chest

Upper back machine

Upper back, shoulder and upper arm

Chest press

Chest, shoulder and upper arm

Leg adductor

Legs and butt

Leg abductor

Legs and butt

Shoulder press

Upper back, shoulders and upper arm

Planking

Lower back, upper legs, lower legs, abdominals, chest and shoulders

Crunches

Abdominals and upper legs

Leg press

Upper legs, lower legs and butt

Lower back

Lower back and abdominals

Rowing

Upper legs, lower legs, abdominals, butt, upper back, lower back, arms and shoulders

21

4.4 The intensity, frequency and time of the exercises

This is determined by means of the FITT principle. The FITT principle is a good method to use during the exercises. It stand for frequency, intensity, time, and type. FITT is a checklist for determining how often, how hard, and how long to exercise, and what types of exercise to choose regarding to the main goal. Frequency of the training; To determine the main goal the frequency of the training is very important. It’s recommended to train two times a week when you are doing a full body muscle workout. It’s important to let each muscle group rest for 48 hours before the next training. The rest is needed for the adaptation and reparation of the muscle. The muscles will adapt by constructing new actin and myosin contractile proteins and other supporting structures. With enough rest this adaptation will results in stronger, leaner and larger muscles. With insufficient rest you will over train the muscles and you can get injuries, muscle fatigue, and weakening (Hopson, Donatelle, & Littrell, 2009). Intensity of the training; For each exercise the intensity depends on the main goal. Every exercise should be enough to overload the muscle group. This means a little discomfort or muscle fatigue at the end of the exercise set. When this is not happening the intensity is probably too low. The higher the weight is during the training the longer you need rest between the sets (Hopson, Donatelle, & Littrell, 2009). Time (Sets and Repetitions); This depends on the main goal and the experience. During the training you will be more experienced and you can increase the sets. There is evidence that doing three sets will produce twice the strength of one set

(Munn, Resistance Training for Strength: Effect of Number of Sets and Contraction Speed,”

Medicine and Science in Sports and Exercise 37, 2005). You should keep in mind that overtraining of the muscle can lead to muscle imbalance and injury. For a beginner start with one set, about 10 repetitions and have 1 to 2 minutes rest (Hopson, Donatelle, & Littrell, 2009). Type of exercise; To make a start with making specific exercises for the training program it is good to follow three steps. Find out which muscles should be trained. To start with the program choose between 8 and 10 exercises. Remember that each exercise will add time to the exercise session so with too many exercises you have to split the training in two days. It depends on the equipment that is available but if possible try to do exercises on the machines, with free weights and with your own body weight (Hopson, Donatelle, & Littrell, 2009).

Beginner Intermediate

Frequency 2 days per week (all exercises each training day)

4 days per week (1/2 of upper/lower exercises each training day, trunk always)

Intensity 55% - 65 % of 1 RM 70% - 80% 1RM Time 1 set, 10 repetitions

with 1 – 2 minutes rest

2 – 3 set, 5 – 12 repetitions with 2 – 3 minutes rest


22

5. Implementation

5.1 Goals per week SMART formulated

Week 1; By means of the intake assessment the client and the lifestyle coach get to know each other and will find out the main problem of the client to work on for ten weeks. Week 2; By discussing Lisa’s nutrition diary she will be aware of her nutrition pattern and hopefully she will be motivated to change a few things. Week 3; This week I will give the nutrition advice to Lisa so she can look it trough and make a start with it or ask questions about it. Week 4; This week I will give the training program to Lisa so she can have a look at it and ask possible questions before we start in week 5. Week 5; This week we will start with the lifestyle program so Lisa has to figure out if it works for her and how to execute the exercises. Week 6; This week we will go further with the training program so Lisa knows how to execute the exercises so she can really focus on her training. Week 7; This week we will go further with the training program so Lisa knows how to execute the exercises so she can have a look at her progress and determine if she wants to do more sets per exercise. Week 8; This week we will do two sets of all the exercises so Lisa have to get used to a more intensive training and evaluate this. Week 9; This week we will also do two sets of all the exercises so Lisa can figure out of this works for her and if there should be any changes to the program. Week 10; This week is the last week so Lisa should have a look at her main goal and make a new main goal for the training period without the personal coach.

5.2 How to guide and motivate the client

To work with a motivated client it’s good to use some questionnaires. These questionnaires gives the client a good view on how he’s behaving at the moment and why and how he should change this. Balance sheet 1 With this sheet the client can think about his advantages and disadvantages of change his behaviour. The client can also fill in an a scale from 1 to 10 how certain he is to change his behaviour. When the client has many disadvantages he can fill in Balance sheet 2 (Michie, et al.). Health benefit cards With these cards the lifestyle coach can check if the client knows about the risk when smoking, excessive drinking, unhealthy eating and be physical inactive. It is also important that the client has realistic expectations of changing his behaviour. So he can make a realistic goal (Michie, et al.).

23

Personal Health Guide With the Personal Health Guide it’s easy for the client to make a general goal. With this goals the client can make specific goals. After that the client can make an action plan for achieving his goals. So this is a really simple but effective manner for the client to know what he has to do to achieve his goal (Michie, et al.). ‘If then’ plans With this the client make plans; when that happens, I will do this. This will require the client to specify exactly what he’s going to do and when he will do it. This is also very important in times of relapse. Encourage the client to make more ‘if-then’ plans to build their new behaviours into habits (Michie, et al.). Food Diary, the Physical Activity Diary, the Smoking Diary and the Alcohol Diary If the client isn’t sure what or why he has to change his behaviour you can ask him to keep un a dairy. This can make the client aware of his behaviour and that there has to change something (Michie, et al.). ABC forms To decide how to change behaviour, it is important to understand what maintains the behaviour. Behaviour is maintained by what happens before (antecedents) and what happens after (consequences). This can help the client to figure out when they are working on the desired behaviour (Michie, et al.).

5.5 Financial

There is no extra money needed. This is because Lisa will do the exercises in the gym where she is already subscribed.

24

6. Evaluation

6.1 Process evaluation

The process of coaching Lisa for 10 weeks went quite well. The reason for this is that Lisa is really motivated. She already went to the gym before we started, only she did not knew what exercises to do and how to execute these exercises. With the exercise program I made for Lisa she now knew what to do. Besides the exercises she changed her nutritional pattern. This went also really well. This is because Lisa was really motivated to eat more healthy and she liked the meal suggestions I can here. Lisa is also really motivated to continue with the training program. In the last two weeks she had to do more sets and repetitions so with this program she can continue without me. I cannot see only problems why Lisa will not be able to continue on her own. The same is for her nutritional pattern. Lisa enjoys to eat more healthy and to look for new recipes. In the beginning and at the end with did measurements to see if Lisa made any progress (Appendix C and D page 35-42).

6.2 Product evaluation

In the first week of the 10 weeks Lisa and I made goals together to work on. This made I easier for Lisa to achieve things. With this goals it made it clear to do what in which week. I made sure that the training program and the nutrition advice were created at time, so Lisa could start with it. This worked really good for both of us. Because Lisa already had a slim body before we started, she wanted to make her whole body fitter. For this reason I gave her exercises to work on this. As I said Lisa already had a slim body, for this reason you cannot see any big differences from the outside. But looking at the measurements in the end Lisa her muscles became much stronger.

6.3 Final evaluation

As said the process went really well. With the result that Lisa achieved her main goal; ‘’ After the six weeks of training I want be able to doing useful exercises on my own at the gym and eat more healthy. During the six weeks I will work on this with the help of Suzanne, and after the six weeks I will continue on my own.‘’ Lisa said that she is still really motived to continue with the training program and the nutrition advice. Because of this reason, the next time with coaching a client, depending on the client’s wishes, I would do it in the same way.

25

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http://www.uptodate.com/contents/zinc-deficiency-and-supplementation-in-children-and-

adolescents.

ACSM. (n.d.). Retrieved april 4, 2013, from A DIY Fitness Assessment:

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1113

ACSM. (2009). Health-related physical fitness testing and interpretation, in guidelines for exercise

testing and prescription (8th ed.). Philadelphia: Wolters Kluwe rHealth/Lippincott Williams &

Wilkins.

American College of Sports Medicine. (2009). Retrieved april 4, 2013, from ACMS's Guidelines for

Exercise Testing an Prescription:

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acsms_guidelines_for_exercise_testing_and_prescription-eighth-edition.pdf

BBC. (2013). Healthy eating for teenagers. Retrieved 2013 йил 24-03 from

http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/life_adolescence.shtml.

Fox, E., Bowers, R., & M, F. (2001). Fysiologie voor lichamelijke opvoeding, sport en revalidatie (5

ed.). Maarssen: Elsevier/De tijdstroom.

Geijsel, J., Hlobil, H., & van Mechelen, W. (1996). Conditietests. EVRO Haarlem.

Hopson, J., Donatelle, R., & Littrell, T. (2009, juni 6). Get Fit, Stay Well!

InfoNu.nl. (2009). gezonde voeding. Retrieved June 9, 2013, from Mens en Gezondheid: http://mens-

en-gezondheid.infonu.nl/gezonde-voeding/29713-tips-voor-lekkere-en-gezonde-

tussendoortjes.html

Jones, R. (2008). Body Mass Index/BMI & Body Fat. Retrieved april 4, 2013, from

http://ronjones.org/Handouts/BodyMassIndex.pdf

Langley-Evans, S. (2009). Nutrition A Lifespan Approach. John Wiley and Sons Ltd.

Maljaars, C. (2009, november 12). Medic info. Retrieved april 4, 2013, from Vetpercantage:

http://www.medicinfo.nl/%7Be2cab7dd-2306-4105-b886-3afbc469f800%7D

Michie, S., Rumsey, N., Fussell, A., Hardeman, W., Johnston, M., Newman, S., et al. (n.d.). Improving

Health: Changing Behaviour, NHS Health.

Munn, J. (2005). Resistance Training for Strength: Effect of Number of Sets and Contraction Speed,”

Medicine and Science in Sports and Exercise 37.

Munn, J., & al, e. (n.d.).

Oliver, J. (2013). Understanding the eatwell plate. Retrieved 2013 йил 24-03 from

http://www.jamieshomecookingskills.com/pdfs/fact-

sheets/Understanding%20the%20eatwell%20plate.pdf.

Toor, N. v. (2007). Een paar kilo minder. Baarn: Tirion.

van Geel, A., & Hermans, J. (2003). Voeding en sport. Haarlem: De Vrieseborch.

26

Voedingscentrum. (2013). Hoe eet ik met regelmaat? Retrieved 03 24, 2013, from

http://www.voedingscentrum.nl/nl/schijf-van-vijf/eet-niet-teveel-en-beweeg/hoe-eet-ik-met-

regelmaat.aspx.

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veel.aspx.

Vrijens, J. (2007). Basis voor verantwoord trainen. Tirion Uitgevers.

27

Appendices

Appendix A Meal suggestions

7 suggestions for breakfast (Toor, 2007) 1.

o 2 slices of wholegrain bread, one with skimmed cheese spread and one with margarine and marmalade.

o tea without sugar 260 kcal

2.

o bowl skimmed yoghurt with 3 tablespoons unsweetened muesli and half of an apple (or pear, mandarin, orange)

o wholegrain rice cake with apple syrup o tea without sugar

260 kcal 3.

o 2 slices of wholegrain currant bread thinly smeared with margarine together with 1 slice of 30+-cheese in between

o Tea without sugar 270 kcal

4.

o 2 slices (roasted) wholegrain bread thinly smeared with margarine, one with honey and one with ham

o tea without sugar 260 kcal

5.

o 1 slice light rye bread smeared with skimmed cheese spread and one whole wheat biscuit with margarine and fruit sprinkles

o glass of orange juice 260 kcal

6.

o 1 hard wholegrain bun thinly smeared with margarine and topped with roast beef o 1 slice of currant bread thinly smeared with margarine o tea without sugar

280 kcal 7.

o muesli bun thinly smeared with skimmed cheese spread o cup of semi-skimmed milk

260 kcal 7 suggestions for lunch (Toor, 2007) 1.

o 2 slices of wholegrain bread thinly smeared with tapenade spread and slices tomato o 1 slice of wholegrain bread thinly smeared with margarine and topped with chicken fillet and

slices cucumber o cup of buttermilk

400 kcal

28

2. o Sandwich of 2 wholegrain bread slices thinly smeared with salad cream topped with slices

cucumber, slices of apple and tuna from a can (water-based, natural) o the rest of the apple o 1 glass of semi-skimmed milk

400 kcal 3.

o 1 cup of clear soup with a wholegrain bun o 1 wholegrain bun thinly smeared with margarine and topped with 30+-cheese, 1 tomato and 1

pickle in slices o glass of semi-skimmed milk

400 kcal 4.

o 2 slices of wholegrain bread thinly smeared with margarine with an omelette (1 egg) filled with vegetables

o glass of butter milk 420 kcal

5.

o 1 toast of 2 slices wholegrain bread thinly smeared with margarine together with half of a banana in slices and 1 slice of 30+-cheese

o 1 slice of whole wheat knackebröd with sandwich spread o the rest of the banana o tea without sugar

410 kcal 6.

o salad of mixed lettuce, cucumber, tomato, bell pepper, 2 tablespoons of coleslaw, five olives,1 tablespoon of salad cream and 30 gram chopped smoked chicken with 2 slices of wholegrain bread

o cup of buttermilk 410 kcal

7.

o 2 slices of wholegrain bread with 1 salted herring o cup of broth with 3 slices (roasted) brown baguette

400 kcal 7 suggestions for dinner (Toor, 2007) 1.

o fried not breaded schnitzel with vegetables (200 gram), cooked potatoes (150 gram) and 1 spoon of skimmed gravy

o bowl of skimmed custard 510 kcal

2.

o macaroni (60 gram raw/150 gram cooked) oven dish with vegetables (200 gram), red sauce (1 dl), beef (75 gram) and 3 big serving spoons of shredded 30+-cheese 480 kcal

3.

o chicken (100 gr) curry with broccoli or green beans (200 gram) and rice (60 gram raw/150 gram cooked) 510 kcal

29

4. o beef balls (100 gram) in tomato sauce (2 dl) with spaghetti (60 gram raw/150 gram cooked) o raw vegetable salad (150 gram in total)

500 kcal 5.

o burger with mashed potato (150 gram) o endive salad with ½ mandarin, 2 spoons skimmed salad cream (150 gram in total) o bowl of skimmed yoghurt with fresh fruit

500 kcal 6.

o noodle salad (60 gram raw/150 gram cooked) with vegetables (150 gram) and smoked chicken (75 gram) and cashew nuts

o bowl of skimmed yoghurt with fresh fruit 510 kcal

7.

o grilled salmon with stir fry vegetables (200 gram) and potato wedges (150 gram) 500 kcal

Healthy snacks (InfoNu.nl, 2009)

slice of gingerbread granola bar evergreen/sultana cookies egg cake muesli or currant bun fresh fruit (apple, banana, crapes, mandarin, strawberries, pear, kiwi, pineapple etc.) vegetables (cucumber, bell pepper, carrot, small tomatoes etc.) 2 rice cakes 3 (whole wheat) biscuits Broth or cup a soup with 2 breadsticks Handful of Japanese mixed nuts Bowl of yoghurt with fresh fruit and a little lemonade syrup Cracker or rice cake topped with skimmed cheese spread or marmalade

30

Appendix B The training program for the gym

Warming-up: Cross trainer or Home trainer Training: Lat machine Upper back machine Chest press Leg adductor Leg abductor Shoulder press Planking Crunches Leg press Lower back Cooling-down: Rowing Exercises:

Exercise:

Sets/Time and repetitions:

Level/kg:

Rest in between sets

Cross trainer

Week 1 - 6 1 set of 15 minutes

Level 1

-

Home trainer

Week 1-6 1 set of 15 minutes

Level 1

-

31

Lat

machine

Week 1-4 1 set of 10 repetitions Week 4-6 2 or 3 sets of 12-15 repetitions

20 kg

Week 1-4 1-2 minutes Week 1-6 2-3 minutes

Upper back machine


15 kg


Chest press


5 kg


Leg adductor


20 kg


32

Leg abductor


25 kg


Shoulder press


10 kg


Planking


-


Crunches


1 kg with a loose weight


33

Leg press


20 kg


Lower back


2,5 kg


Rowing

Week 1 - 6 1 set of 15 minutes

139 Heart rate

-

34

Appendix C Lisa’s nutrition diary

At the start Saturday

Time Product Amount Kcal Carbohydrates Proteins Fat Saturated fat

11.15am 2 slices of brown bread

70 gr. 165 30 g 6,9 g 1,2 g 0,3 g

11.15am 2 times butter 10 gr. 74 0,2 g 0 g 8,2 g 5,4 g

11.15am 2 times fruit sprinkles 30 gr. 118 29,4 g 0 g 0 g 0 g

11.15am 2 glasses of water 300 gr. 0 0 g 0 g 0 g 0 g

11.45am 1 glass of water 150 gr. 0 0 g 0 g 0 g 0 g

1pm 1 white sesame bun 85 gr. 223 39 g 8,2 g 3,1 g 0,6 g

1pm 2 slices of salami 20 gr. 78 0,2 g 3,8 g 7 g 2,8 g

2pm 1 white sesame bun 85 gr. 223 39 g 8,2 g 3,1 g 0,6 g

2pm 2 slices of grilled sausage

40 gr. 128 1,4 g 5,2 g 11,2 g

4,4 g

2.50pm 1 egg cake 30 gr. 86 17,9 g 2,1 g 0,6 g 0,2 g

1pm – 3pm

1 bottle of water 0,5 l 0 0 g 0 g 0 g 0 g

4pm 1 Banana 130 gr. 124 26,8 g 1,4 g 0,4 g 0,1 g

4pm Half bottle of water 0,25 l 0 0 g 0 g 0 g 0 g

6pm 2 currant buns 100 gr. 268 51 g 8,4g 2,6 g 0,8 g

6pm 2 glasses of water 300 gr. 0 0 g 0 g 0 g 0 g

8.15pm Mozzarella pizza 350 gr. 753 91,4 g 34 g 26,3 g

6 g

8.15pm 3 glasses of water 450 gr. 0 0 g 0 g 0 g 0 g

8.45pm Whole yoghurt 150 gr. 84 4,8 g 5,6 g 4,4 g 2,9 g

10pm Mars ice cream 55 gr. 192 20,6 g 2,5 g 10,9 g

6,8 g

11pm Tea 150 gr. 0 0 g 0 g 0 g 0 g

Total: 2516 351,7 86,3 79 30,9

Total water: 1,3 Litre Exercise: Dancing: about 30 minutes Sunday


10.15am 1 Banana 130 gr. 124 26,8 g 1,4 g 0,4 g 0,1 g



12.30pm Tea 150 gr. 0 0 g 0 g 0 g 0 g

12.30 pm Croissant with chocolate spread

90 gr. 393 39,8 g 8 g 21,7 g

12,1 g

12.30pm White bun 50 gr. 131 23 g 4,9 g 1,8 g 0,4 g

35

12.30pm Grilled sausage 40 gr. 128 1,4 g 5,2 g 11,2 g

4,4 g


2.30pm 2 Rice cakes 10 gr. 38 8,2 g 0,8 g 0,2 g 0 g

4.45pm 1 Cheese straw 10 gr. 51 4,1 g 1,3 g 3,2 g 1,7 g

6pm French fries with mayonnaise

175 gr. 628 58,4 g 7 g 39,7 g

9,1 g

During the day

2 bottles of water 1 l 0 0 g 0 g 0 g 0 g

8pm 3 rices cakes 15 gr. 57 12,3 g 1,2 g 0,3 g 0 g

10.30pm Liga milkbreak 45 gr. 193 26,1 g 4,3 g 7,7 g 2,9 g

10.30pm Tea 150 gr. 0 0 g 0 g 0 g 0 g

Total: 1743 200,1 34,1 86,2 30,7

Total water: 2,2 Litre Exercise: 6 km run Dancing; 1 hour Monday


9.15am 2 slices of white bread 70 gr. 184 32,3 g 6,8 g 2,6 g

0,4 g

11am Gingerbread bar 70 gr. 216 48,7 g 2,2 g 0,8 g 0,1 g

9-11am

Bottle of water 1l

0 0 g 0 g 0 g 0 g

1.15pm 2 currant buns 100 gr. 268 51 g 8,4g 2,6 g 0,8 g

1.15pm butter 10 gr. 74 0,2 g 0 g 8,2 g 5,4 g

1.15pm sugar 15 gr. 60 15 g 0 g 0 g 0 g

1.15pm 1 banana 130 gr. 124 26,8 g 1,4 g 0,4 g 0,1 g

1.15pm Tea 150 gr. 0 0 g 0 g 0 g 0 g

3pm Tea 150 gr. 0 0 g 0 g 0 g 0 g

36

4.15pm 2 slices brown bread 70 gr. 165 30 g 6,9 g 1,2 g 0,3 g

4.15pm cheese 20 gr. 65 0 g 5,1 g 4,9 g 2,9 g

4.15pm Curry sauce (3 tablespoons)

25 gr. 26 6,1 g 0,2 g 0,1 g 0,1 g


5.30 2 glasses of water 300 gr. 0 0 g 0 g 0 g 0 g

7pm 1,5 plate of tagliatelle 250 gr. 284 55,2 g 10 g 1,6 g 0,4 g

7pm cream sauce 75 gr. 63 4,8 g 2,1 g 3,9 g 1,8 g

7pm spinach 160 gr. 120 8 g 4,8 g 6,4 g 2,8 g

7pm chickenslises 100 gr. 158 0 g 30,9 g 3,8 g 1,4 g

7pm lettuce with dressing 50 gr. 94 0,1 g 0,5 g 10,1 g

1,6 g


9.45pm 2 biscuits 20 gr. 94 12,6 g 1,4 g 4 g 2,2 g

9.45pm Tea 150 gr. 0 0 g 0 g 0 g 0 g

12pm Petit four 50 gr. 199 19 g 2,1 g 12,5 g

7,1 g


Total:

2194 309,8 82,8 63,1 27,4

Total water: 2,6 Litre Exercise: 50 minutes cycling 1 hour dancing Tuesday


9.45am 2 slices of brown bread

70 gr. 165 30 g 6,9 g 1,2 g 0,3 g

9.45am Butter 10 gr. 74 0,2 g 0 g 8,2 g 5,4 g

9.45am Mashed aniseed comfits

30 gr. 118 29,4 g 0 g 0g 0 g

10am-12.30pm

Bottle of water 1l 0 0 g 0 g 0 g 0 g

37

12.45pm 2 slices of brown bread

70 gr. 165 30 g 6,9 g 1,2 g 0,3 g

12.45pm 2 slices of chicken filet

15 gr. 24 0 g 4,6 g 0,6 g 0,2 g

12.45pm 8 slices of cucumber 30 gr. 4 0,6 g 0,2 g 0,1 g 0 g

2.30pm 2 slices of brown bread

70 gr. 165 30 g 6,9 g 1,2 g 0,3 g

2.30pm Spreadable sausage 20 gr. 64 0,6 g 2,5 g 5,7 g 2 g

2.30pm 1 slice of brown bread

35 gr. 83 15 g 3,4 g 0,6 g 0,1 g

2.30pm Peanut butter 15 gr. 99 1,9 g 3,3 g 8,6 g 1,6 g

2.30 pm Pure chocolate sprinkles

15 gr. 67 10,2 g 0,9 g 2,3 g 1,4 g

2.30pm Big cup of tea 250 gr. 0 0 g 0 g 0 g 0 g

3.30pm kiwi 75 gr. 51 9,2 g 0,7 g 0,6 g 0,2 g

3.30pm Cup of tea 150 gr. 0 0 g 0 g 0 g 0 g

6.15pm 1 plate of fried potatoes

150 gr. 180 24,6 g 2,7 g 7,2 g 2,4 g

6.15pm 2 spoons of mayonnaise

30 gr. 120 2,8 g 0,4 g 12 g 1,8 g

6.15pm 1 hamburger 70 gr. 179 0,6 g 15,8 g 12,5 g

4,9 g

6.15pm 1 spoon of apple sauce

75 gr. 54 13,1 g 0,2 g 0 g 0 g

6.15pm 2 tablespoons of green beans

80 gr. 20 2,4 g 1,4 g 0 g 0 g

6.15pm Piece of cucumber 30 gr. 4 0,6 g 0,2 g 0,1 g 0 g

11.15pm Liga milk break 45 gr. 193 26,1 g 4,3 g 7,7 g 2,9 g



Total: 1829 211,2 61,3 69,8 23,8

Total water: 1,7 Litre Exercise: 50 minutes cycling 2,5 hour dancing

38

At the end Saturday

Time Product Kcal

12.45pm 2 slices of wholegrain bread with skimmed cheese spread

260

12.45pm Tea 0

1-3pm Bottle of water 0,5l 0

3pm 2 slices of wholegrain bread with margarine and with an omelette (1 egg) filled with vegetables

373

3pm Glass of milk 69

5pm 2 egg cakes 172

7pm macaroni oven dish with vegetables, red sauce, beef and 3 big serving spoons of shredded 30+-cheese

480

7pm 3 glasses of water 0

7.30pm Banana 124

7.30pm Tea 0

10.45pm 2 glasses of white wine 288

23pm Japanese nut mix 148

Total: 1914

Water: 1,77 litre Sunday

Time Product Kcal

11am 2 slice of whole grain bread, one with skimmed cheese spread and one with fruit sprinkles

210

11am Tea 0


1.30pm 3 slices of wholegrain bread with margarine and topped with chicken fillet and slices cucumber

410

1.30pm Glass of milk 69

1.30pm Glass of water 0

4pm 1 apple and carrots 101


7pm schnitzel with vegetables, cooked potatoes and 1 spoon of gravy

350


7.30pm Bowl of skimmed yoghurt with lemonade syrup

135

8.30pm Tea 0

8.30pm Caramel waffle 142

10pm Glass of water 0

Total: 1417

Water: 2 litre Exercise: 40 minute run

39

Monday

Water: 2 litre Tuesday

Time Product Kcal

9.30am bowl skimmed yoghurt with 3 tablespoons sweetened muesli

300

9.30am 2 glasses of water 0

11am slice of gingerbread 216

11am-13pm

Bottle of water 0,5 l 0

12.30pm 4 slices of wholegrain bread with margarine and topped with chicken fillet and slices cucumber

530

12.30pm Tea 0

1-4pm Bottle of water 0,5 l 0

2pm Granola bar 160

4pm Currant bun 134

6pm beef balls in tomato sauce with spaghetti

450


6.15pm 1 banana 124

10pm Tea 0

10pm White bun with grilled sausage 259

11pm Glass of water

Total: 2173

Water: 2 litre Exercise: 50 minutes cycling 2,5 hour dancing

Time Product Kcal

8am bowl skimmed yoghurt with 3 tablespoons unsweetened muesli and an apple

290

8am 2 glasses of water 0

9-12am Bottle of water 0,5l 0

10.30am 2 rice cakes 38

1.30pm 1 cup of soup with a wholegrain bun and 1 wholegrain bun with margarine and cheese, 1 tomato and 1 pickle in slices

410

1.30-2pm Bottle of water 0,5 l 0

4pm carrots 60


4pm Sultana 122

7.30pm grilled chicken with stir fry vegetables and potato wedges

500

7.30pm 1 glasses of water 0

8pm Bowl of skimmed yoghurt with lemonade syrup

135

8.30pm Tea 0

8.30pm 2 egg cakes 172

Total: 1727

40

Appendix D Measurements

Scores Lisa at the start

General Age:….20……….. Weight:…63………… Length:…..168 cm….

Body composition BMI (Body Mass Index)

Weight (in kg) 63

Length (squared in m) 168

Weight / Length (squared in m) BMI: 22,3 (Good)

Waist circumference

Waist in cm

74 cm

Fat mass

Body fat in %

28.6 %

Fat free mass

Fat mass (fat percentage x body weight) 18

Body weight 63

Fat free mass = Body weight – fat mass 45

Endurance Crunch test

Number of crunches

20

Result Good

41

Scores Lisa at the end General Age:….20……….. Weight:…64………… Length:…..168 cm….

Body composition BMI (Body Mass Index)

Weight (in kg) 64

Length (squared in m) 168

Weight / Length (squared in m) BMI: 22,7 (Good)

Waist circumference

Waist in cm

73 cm

Fat mass

Body fat in %

27,6 %

Fat free mass

Fat mass (fat percentage x body weight) 17,5

Body weight 64

Fat free mass = Body weight – fat mass 46,5

Endurance Crunch test

Number of crunches

40

Result Excellent

42

Appendix E Evaluation form

Name Personal Coach Suzanne Doolaard

Name Client Lisa Doolaard

Date

Purpose

To be completed by the client 1 = totally disagree 2 = disagree 3 = neutral 4 = agree 5 = totally agree

1 2 3 4 5

The personal coach was on time and well prepared.

The personal coach behaved professionally (clothing, language, friendly, cared).

The personal coach classified the training properly (start conversation, warming up, workout, cool-down, end evaluation).

The personal coach motivated me and was enthusiastic to in transferring the exercises.

The personal coach clearly explained every exercise by a verbal explanation and a picture.

The personal coach corrected me if this was necessary

The verbal corrections made by the personal coach were in a pleasant way and also touching the client happened in a professional way.

The personal coach informs the customer about the usefulness of the exercises.

The personal coach gives homework after every training and discuss this the next meeting.

Other comments from the client:

Documents

Individual Consultation - Suzanne Doolaard...These questionnaires are an easy way to look if the client is able to execute the lifestyle program. ... so you should lose weight